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Diet

Restoration Through Natural Nutrition

At the heart of our approach is the understanding that diet isn't just about eating; it's about nourishing your body and mind. The Born Free Protocol's food recommendations are tailored to foster resilience, rejuvenate your systems, and promote a harmonious balance within.

 

There are two key objectives to meet in observation of the BFP:
 

Embrace the Goodness: A diet rich in specific nutrients, each chosen for their unique health benefits, is suggested. Stick with natural, whole, unprocessed, colorful foods.

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Steer Clear of the Unwanted: Just as important as what to eat is knowing what to avoid. If the ingredients list are complex, hard to pronounce, or extremely unrecognizable—steer clear. Avoid processed foods, added sugars, etc.

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CRONOMETER

Cronometer is a free app to help you calculate your total daily nutrient intake

HYDRATION

Staying well hydrated is one of the keys to health.

EAT THIS

Learn about which foods the Born Free Protocol suggests.

AVOID THIS

These foods are best avoided if observing the Born Free Protocol.

Cronometer

Utilize Cronometer, a free-to-download dietary planning tool/application, for visualizing and planning an optimal diet.

Hydration

Water Intake: 2.5-3L per day for detoxification and to prevent red blood cell aggregation.

Recommended Foods

Cruciferous Vegetables:

Rich in sulforaphane and trace elements

  • Broccoli

  • Radish

  • Mustard Seed

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Eggs:

Source of iron, iodine, choline, lecithin, and biotin

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Grains:

  • Oat Bran: 40g+ per day, high in silicon and beta-glucan for immune function.

  • Legumes: Green Beans—A good source of silica.

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Nuts and Seeds:

  • Brazil and Other Nuts: Contain silica, rubidium, strontium, cobalt (high in selenium).

  • Pumpkin Seeds/Oil: Rich in phosphorus and omega fatty acids.

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Proteins:

Nutrient-dense, consume moderately.

  • Liver

  • Organ Meats

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Sea Vegetables:

For bromine, minerals, and cortisol metabolism support.

  • Seaweed

  • Kelp

  • Wakame

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Tubers and Roots:

  • Beetroot: Contains nitrates for blood volume and neurotransmitter synthesis.

  • Ginger: 2.5-5g per day for gut health and metabolic support.

  • Purple Sweet Potatoes: High in anthocyanins.

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Fruits:

  • Pineapple: 100-200g for silicon and bromelain (may increase IFN-γ).

  • Purple Berries: Rich in anthocyanins.

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Leafy Greens and Vegetables:

  • Cabbage: Contains zirconium and rubidium.

  • Purple Foods: Like purple berries and sweet potatoes, rich in anthocyanins.

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Dietary Enhancers/Spices

  • Black Pepper (500mg = 35mg beta-caryophyllene. Nice with salt and lime as dipping sauce)

 

Dietary Focus:

  • Protein: High protein diet (>1.5g/kg/day).

  • Carbohydrates: Low-GI carbs (1.5-2g/kg/day).

Foods to Avoid

Certain foods should be limited or avoided to support the protocol:

  1. Alcohol: Metabolizes into acetaldehyde, exacerbating histamine-related symptoms.

  2. Gluten: Can inhibit glucose uptake and damage intestinal lining. Be cautious with oats and wheat products. Gluten Sources

  3. High Vitamin B6 Foods: Initially limit intake to avoid degradation issues. Vitamin B6 Info

  4. High Vitamin A Foods: Moderate intake initially. Vitamin A Rich Foods

  5. High Histamine Foods: Histamine Food List

  6. High Oxalate Foods: Oxalate Food List

  7. Simple Sugars and Fructose: Can disrupt glycogen maintenance and promote microbial growth.

All About Inositols

Consuming inositols can help your body manage energy more efficiently by using glucose and storing glycogen, but it requires careful consideration of your diet, especially regarding carb intake and potential adjustments to antioxidant consumption.
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  1. Increases Glucose Uptake & Glycogen Synthesis: When you consume inositols, they help your cells absorb more glucose (sugar) from your blood and convert it into glycogen, a stored form of energy in your liver and muscles. This process encourages your body to use glucose for energy right away (a process called glycolysis), rather than relying on other energy sources.
     

  2. May Affect Antioxidant Needs: Inositol can inhibit an enzyme called catalase, which helps protect cells from oxidative stress (damage from free radicals that can lead to inflammation and disease). With less catalase activity, your body might need more antioxidants from your diet to help manage this stress, especially during immune system activity.
     

  3. Initial Hunger and Hypoglycemia Symptoms: If your body's stores of glycogen are low (which is common), taking inositols might make you feel very hungry or even experience symptoms of hypoglycemia (low blood sugar), like dizziness, depression, or extreme fatigue. This is because your body is trying to refill its glycogen stores.
     

  4. Need for More Carbs and Water: To replenish your glycogen stores and feel better, you might need to consume up to 500 grams of net carbohydrates (carbs after fiber is subtracted) and additional water over two to three days. Glycogen holds onto water (about 3 parts water to 1 part glycogen), so as your glycogen stores increase, your body weight might go up by as much as 2 kilograms (about 4.4 pounds) due to this water retention.
     

  5. Considerations for Ketogenic Diets: Since inositols encourage glucose use and glycogen storage, they can be counterproductive for someone on a ketogenic diet. A ketogenic diet aims to minimize carb intake to force the body to burn fat for energy instead. Adding inositols could interfere with maintaining the state of ketosis that this diet relies on.

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