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Introduction: Why Most Diets Fail

Most people think eating healthy is about:

Cutting calories, avoiding carbs, following the latest diet trend.

But the truth is, humans have been eating for survival and optimal performance long before diet fads existed.

Dr. Catherine Shanahan, in her book Deep Nutrition, breaks down the human diet into what she calls the Four Pillars of the Human Diet. These aren’t fads or trends—they’re the fundamental principles of how humans have nourished themselves for thousands of years.

Understanding and implementing these Four Pillars can help you:

Build real strength and longevity,

Avoid chronic disease,

Feel and function at your highest level.

Let’s break them down.

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The Four Pillars of the Human Diet

The modern diet has strayed far from what our ancestors thrived on. Deep Nutrition argues that in order to regain optimal health, we need to return to the traditional foods that built strong, resilient humans for generations.

These are the Four Pillars:

1️⃣ Meat on the Bone – Why collagen-rich animal foods are essential
2️⃣ Organ Meats – The most nutrient-dense foods on Earth
3️⃣ Fermented & Sprouted Foods – Ancient preservation methods that boost gut health
4️⃣ Fresh, Unprocessed Foods – Whole foods packed with vitamins & minerals

Let’s explore each one in depth.

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1️⃣ Meat on the Bone: The Key to Strong Joints, Skin & Gut Health

Most people today only eat muscle meat (steak, chicken breast, ground beef). But our ancestors ate the entire animal, including the bones, skin, and connective tissue.

Why does this matter? Because when you only eat muscle meat, you’re missing out on essential nutrients like collagen and gelatin—which are critical for:

🔥 Joint health (prevents arthritis & joint pain)
🔥 Skin elasticity (reduces wrinkles & supports anti-aging)
🔥 Gut lining repair (helps prevent leaky gut & digestive issues)

Best Sources of Meat on the Bone:
✅ Bone-in cuts (chicken thighs, ribs, whole fish)
✅ Bone broth (homemade is best)
✅ Slow-cooked meats (osso buco, stews, braised meats)

💡 Takeaway: Don’t just eat lean meat—eat bone-in, skin-on cuts and drink bone broth to get the full spectrum of nutrients.

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2️⃣ Organ Meats: The Most Nutrient-Dense Superfoods on Earth

Organ meats (liver, heart, kidney, etc.) were once considered the most prized part of the animal. But in modern times, they’ve been replaced with processed junk.

That’s a massive mistake. Why? Because organ meats are:

🔥 More nutrient-dense than any fruit or vegetable
🔥 Packed with essential vitamins & minerals that modern diets lack
🔥 A natural way to get B12, iron, vitamin A, and zinc in highly bioavailable forms

Best Organ Meats to Eat:
✅ Liver – The most nutrient-dense food on the planet (rich in vitamin A, B12, iron, and choline)
✅ Heart – High in CoQ10 (essential for energy and heart health)
✅ Kidneys – Loaded with selenium (powerful for detoxification and thyroid health)

💡 Takeaway: If you want real superfoods, forget acai bowls and kale. Start eating liver, heart, and kidney.

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3️⃣ Fermented & Sprouted Foods: Unlocking Nutrients & Boosting Gut Health

Before refrigeration, fermentation was used to preserve food. But it also had another major benefit:

🔥 It made food more digestible and packed with probiotics

Your gut is home to trillions of bacteria that influence everything from digestion to mental health. Eating fermented foods nourishes these bacteria, improving your:

✅ Digestion (reduces bloating & supports gut health)
✅ Immunity (80% of your immune system is in your gut)
✅ Mental health (gut bacteria influence serotonin production)

Best Fermented Foods to Eat:
✅ Sauerkraut & kimchi (fermented cabbage, rich in probiotics & vitamin C)
✅ Kefir & yogurt (fermented dairy, loaded with beneficial bacteria)
✅ Miso & natto (fermented soy, packed with vitamin K2 for bone health)

💡 Takeaway: Eat fermented foods daily to support gut health, digestion, and immunity.

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4️⃣ Fresh, Unprocessed Foods: The Foundation of True Nutrition

The final pillar is simple but often ignored: Eat fresh, unprocessed whole foods.

Most modern diets are based on:
❌ Highly processed seed oils (canola, soybean, corn oil)
❌ Refined grains & sugar (white flour, high-fructose corn syrup)
❌ Artificial additives & preservatives

🔥 These foods contribute to obesity, diabetes, heart disease, and inflammation.

What to Eat Instead:
✅ Grass-fed meats (avoid processed meats)
✅ Wild-caught fish (instead of farm-raised)
✅ Organic vegetables & fruits (instead of pesticide-laden produce)
✅ Healthy fats (butter, ghee, coconut oil, olive oil, tallow)

💡 Takeaway: Prioritize whole, unprocessed foods—they are the foundation of real health.

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The Human Diet is Simple

The truth is, our ancestors ate the right way for thousands of years. They didn’t count calories, follow restrictive diets, or take supplements.

They simply ate:
🔥 Meat on the bone
🔥 Nutrient-dense organ meats
🔥 Fermented foods for gut health
🔥 Whole, unprocessed foods

If you want to reclaim your health, stop following modern food trends and return to the traditional human diet.