5 Servings/Day or 1 Serving/Month – The Real Nutrient-Dense Food

We’re told that healthy eating involves plenty of fruits and vegetables. Which I can totally get behind, if it comes right after Make Animal Protein Mandatory.  Or better yet, Make Animals Mandatory

…and definitely DON’T eliminate them!

Realistically, eating animals should be the priority. As they’re not only the reason we have the big brain we do (from essential fats) but they give our body what it needs to stay strong and live long…

…and I’m not just talking muscular strength!


Other than bacteria, our ability to fight disease and sickness ultimately comes down to how well-nourished we are. Meaning, whether or not we’re getting the nutrients we need from our diet; and similarly, whether or not we can break these foods down and properly absorb them.

Despite conventional thinking, animal products are the most nutrient dense foods available. And unlike their plant-based counterparts (that are commonly wrapped up in anti-nutrients and disrupt absorption) they’re also cleverly packed in a highly-absorbable (bio-available) format for humans.


Of these animal products, organ meats are clearly the most nutrient-dense. Providing enough “nutrition” to make everything else in the diet almost unnecessary; and quickly taking care of the most common nutritional deficiencies (B12, iron, etc).

But more importantly, organ meats are the only quality source of preformed Vitamin A (retinol). Which, other than small amounts in fish, egg yolks and grass-fed dairy (also animal products), we have no other way of accessing. Since the conversion of the carotenoids (provitamin A) found in vegetables to the usable human form is almost non-existent – at 0-3% (1, 2).  Similar to what we see with the plant-form omega-3 (ALA) poorly converting to the animal form (DHA).

…and one of many reasons “going vegetarian” a bad idea!!

Unfortunately, wrapping your head around consuming organ meats can be tough (for most). So, here are some helpful tips on how to sneak it into your diet:

  1. Start with less gamey livers before beef – chicken or lamb
  2. Soak the liver in something acidic – lemon juice or vinegar
  3. Don’t eat/cook it whole – slice into pieces or grate it while frozen
  4. Hide it in other foods and dishes – mix in ground beef or a stirfry

Alternatively, you could buy pre-mixed organ and muscle meats (like this liverwurst from US Wellness Meats), or a high-quality beef liver supplement and add it to whatever meals you like.

For those that won’t eat Organ Meats, or don’t want to have a personal pharmacy of supplements, a Cod Liver Oil supplement also works. Since it gives you the Vitamin A you need, while replacing your Fish Oil supplement (as it contains EPA/DHA). But, this is provided you’ve removed omega-6 (PUFA) oils in your diet and eating plenty of fish, and you understand all of the nutrients (other than vitamin A) that you may be sacrificing in the process (see list above).

That, as much as you can hope, and vegetarians can try, is never going to happen with more fruits and veggies.

Stay Lean!
Coach Mike

P.S. Vitamin A toxicity is about as rare as vitamin D toxicity. And ironically, it’s more common in those that are vitamin D deficient! This was outlined in an awesome article by Chris Masterjohn, where he explains how vitamin D supplementation increases the toxicity threshold for vitamin A. Meaning, if you’re getting sun, popping D capsules, or taking Cod Liver Oil (has vitamin D in it), you have NOTHING to worry about.


What to Supplement & Why?

Why Grass-Fed Meat is Worth It

Bone Broth - Make it a Staple This Winter

Ending The Vegetarian Debate Before It Starts

Why Vitamin D Toxicity SHOULDN'T Be a Consideration