by Frank Tufano
There are also diminishing returns on sun exposure — for any person in any location — related to how often you are outside as well as how your skin progressively tans. As a rule, it is usually better to be outside in the sun for one hour per day in peak UV than it is to be outside seven hours once per week. Your skin can only absorb so much per day, so it is ideal to spread it out frequently. This will also prevent you from overdoing it and risking sunburn.
For people living in Minneapolis in January — and, really, just anyone at any time who can’t get outside midday very often — tanning beds are an alternative. The one thing to watch out for, however, is the UVA/UVB ratio. Many tanning beds fall in line with the sun in regard to this ratio but, because both tan your skin equally well, some have very low UVB levels. This can be as low as 1% — or less. So be sure to ask or look up the model of the tanning bed to make sure it will provide you with the necessary UVB rays that are essential to Vitamin D3 production. (Tanning beds also have electromagnetic field, EMF, concerns that should be understood before risking this option.)
As with our Russian and Norwegian ancestors, food is also a good source of Vitamin D3 for people today. The only problem is that feedlot cows and conventionally raised chicken generally spend much of their life inside. So, in addition to all the other aforementioned problems that this creates nutritionally, they also don’t contain the natural levels of Vitamin D3 of wild game or grass-fed, free-grazing beef. The same goes for conventional dairy and eggs, although these are sometimes fortified with Vitamin D3 (although the other nutritional downsides make them not worth consuming ultimately).
For that reason, for most people, fatty fish like mackerel, herring, sardines, and anchovies are the best easily accessible and affordable sources. Fish roe is also great. Wild-caught is always best for all seafood, although farmed fish likely contains more nutrients than farmed land animals.
Ultimately, if you’re wondering whether an animal source will be high or low in Vitamin D3, ask yourself this: Did it live in the sun for most of its life? If the answer is “no,” its meat, fat, and byproducts won’t contain much Vitamin D3. Make sense?
Another thing to consider is supplementation. This can be useful for anyone and particularly so for the Minneapolis college student in January who can’t afford grass-fed beef or tanning beds. Vitamin D3 supplements are relatively cheap, although you want to find a well-regarded brand.
If you do go with drops or pills, be sure to keep this in mind: Vitamin D3 in supplement form is metabolized differently than it is from the sun. It’s absorbed much faster. So certain precautions should be made. Instead of taking a large amount of Vitamin D3 drops or pills all at once, it is ideal to spread it out over the course of the day. (Many people find it better to take earlier in the day the better, as it can sometimes cause sleeping issues if taken too late at night.)
Lastly there is one final consideration: Vitamin D3 also goes hand in hand with Vitamin K2, which binds to calcium and transports it into and out of various tissues. In nature, we would likely not have obtained Vitamin D3 without Vitamin K2. Chances are, if we were in the sun for long periods of time, we were eating quality animal foods that contain Vitamin K2. In modern times, when supplementation is popular, this is something you need to keep in mind (although following the Ancestral Indigenous Diet means you will always be prioritizing both).
In the context of fixing past deficiencies, Vitamin D3 can be loaded at the outset. But the need to maintain nutrient synergy can make things difficult here. When you can get large amounts of Vitamin A and Vitamin D3 easily from liver and supplements, it becomes difficult to balance this all with natural levels of Vitamin K2 (as well as various minerals).
Loading high amounts of Vitamin D3 initially might work for some people. But these nutrients are not a high school science experiment. Their chief function (calcium metabolism) can be accelerated aggressively enough to cause issues if they become unbalanced.
I don’t want to scare people away from obtaining higher amounts to start. This is why I always suggest getting a blood test. This will let you know if you are, in fact, severely deficient. If so, it could mean that loading up will be more beneficial than the potential downside of throwing off your nutrient synergy. If not, you may be better off sticking with normal recommended consumption levels.
The Role of Fat
Before we move on to the other micronutrients you need, I want to first discuss fat in general. Make no mistake: Fat is a macronutrient — not one of the micronutrients we are discussion here. Nevertheless, it is essential to understand its role in metabolism and optimal human health overall. Vitamin A, Vitamin K2, and Vitamin D3 are all fat-soluble vitamins. It’s right there in the name. Your diet needs to have adequate fat for these nutrients to do their job.
First Nation Alaskans on carnivorous diets used to obtain around 80% of their calories from fat and 20% from protein. This is a simplistic answer to macronutrient ratios, as the sheer variety of foods in all native diets resulted in high variance depending on geographical location. But as long as the indigenous group obtained 45%-65% of its total calories from animal foods, they had adequate nutrition.
Fat-soluble vitamins are named so for a reason. They are contained in the fatty parts of the animal, as well as the organs, rather than the muscle meat. So by consuming most of our calories from high-fat animal foods (including fatty muscle meats like ribeye steak), we are increasing the overall nutrient density in the diet (granted that these are high-quality foods).
Another important reason to focus on fat consumption is what it does in terms of reducing overall food volume. Let’s look at an example. If you were to eat a half pound of fat and one pound of protein rather than three pounds of lean protein, you can get the same number of calories without putting so much digestive stress and bulk In your stomach. That’s a good thing! It means less work for your stomach, gut, and digestive enzymes while getting the same amount of nutrients (and even more in most cases).
We will talk about this more in later chapters, but the more efficient your digestive system becomes, the less inflammation you will experience and the better you will feel.
And historically, in ancient times, the most important element of fat was always simply survival. It was — and is — the fuel that our bodies can utilize the easiest, and this is a major reason why people don’t see success on purely high-protein diets that are low in both carbs and fat.
Yes, the body can utilize energy from protein — but not nearly as efficiently as it can from fats. (The same applies carbohydrates to a lesser extent. This is because certain starches and sugars can stress certain organs and digestive enzymes much more than fat digestion.)
Protein is of course necessary for muscle cell growth. But in the big picture, it is really a demand-driven need and this is dependent on the person’s lean body mass. Because I used to be heavily into bodybuilding, even now I still carry around about 20 more pounds of muscle mass than an untrained person. This means my body’s requirement for protein, just to maintain my current physique, is significant. So instead of consuming 80% of my calories from an energy source (fat), my intake may be skewed more towards protein, shooting for anywhere between 60%-70% of calories from fat and the rest from protein.
This may not be the ratio you personally need. But this is something you can dial in over time and don’t need to think about too much at the start. In general, you should be prepared to drastically increase your fat consumption compared to previous eating habits and cut out carbs almost entirely. The important part is to not be afraid of fat. You need it and will want to consume a ton! Because without it, not only will you lack energy, but the fat-soluble vitamins will not be entering the environment they need to work best.
Monthly Nutrient Requirements
There is one last thing to address before we move on: “How much?” What type of intake do you actually need for Vitamins A, K2, D3, and Omega-3s?
You should now understand why the RDAs and DR
Is are not always adequate. You can look to these to get some idea of what the figures tend to look like, but in time, sticking with this diet will generally work itself out.
If the food you are consuming is of high quality and your macronutrient ratios are correct, we won’t have to worry about meeting vitamin and mineral needs. They will be achieved because the food you eat inherently has the right amount. The best way to figure out how much nutrition you need is based on the fat ratios our indigenous ancestors used: 80% fat and 20% protein combined with the organ-to-muscle-to-fat ratios you would find on an actual animal.
Think about it like this: If you eat 50 pounds of meat and 15 pounds of fat in a month that would be the equivalent yield of maybe one large sheep or goat. If we look at the organ tissue size of the liver, it would likely be anywhere from three to four pounds. A conservative estimate would be one-and-a-half pounds of liver per 30 pounds of meat yield.
This same comparison can be applied to all other organs of the animal, from the brain to the lungs to the spleen to the testicles to the adrenals and on and on and on. By consuming all parts of the animal in ideal ratios we achieve a complete nutrient profile. This is what we would have done in nature.
What gets complicated is when we don’t want to eat nose to tail. While I do take it to the extreme personally, I know that asking you to eat lungs is a bit much. And in a modern society, we don’t necessarily need to do so. There is plenty of liver to go around.
We can simply try to think about the overall nutrient profile of all the organs and swap in alternatives. A hunter-gatherer would have gotten DHA from brains, but, yes, you can just consume fatty fish or eggs instead. Perhaps you prefer chicken liver to beef liver. If so, just eat more of these smaller varieties rather than one large one from a cow.
Overall, you want to stick to the guidelines, understand which vitamins and nutrients you need, and stay away from the negative foods. But you also don’t need to overcomplicate things.
We know that almost all known indigenous groups have gotten the majority of their calories from animal foods. We also know, however, that the exact amounts varied quite a bit by culture and geographic region. Though we don't know exactly how their health may have differed due to dietary choices, physical presence and statue was one difference commonly seen between groups that consumed around two-thirds of their calories from animal foods and groups that consumed up to 85% from animal food.
We have heard stories, for example, about the Mongols in Central Asia being very tall and strong. The Roman legions that invaded into the Germanic regions of Europe often said these people were very tall and physically imposing. The Age of Exploration captains who landed in North America were often taken by how great the native population was at hunting, especially in their endurance and speed to chase down game. Throughout time, though just anecdotes, there have always been fascinating tales about the physical condition of indigenous communities.
We don’t need to be incredibly precise about everything all the time. Because, for one, we have better access to all these sources than our ancestors. It should be easy to get adequate fat and all the liver we can stomach. As long as you are continually replenishing your stores each week, you will be fine.
Secondly, remember that these are fat-soluble vitamins. You will be holding some in your body. You will be pretty much good to go as long as, each week, you just eat a few hundred grams of liver, consume some high-quality cheese, eat something out of the ocean, and get some sun. Then, throw in some free-range eggs to be safe — along with an overall diet based on high-quality animal foods, including seafood. There are optimal eating habits to strive for, but starting to get real, natural nutrition into your diet doesn’t need to be overcomplicated.
You do also need to consider past deficiencies, however. If you have been eating a SAD diet forever, you will likely be significantly lacking all four of these areas. You should not try to make up for decades of poor nutrition overnight. Don’t start supplementing like a madman.
But it does mean that you should pay extra attention and not slip up. I have been eating this way for years. If I don’t get any liver in for two weeks, it won’t be the end of the world. You need to make up for lost time, though. Work at consistency in all areas so that you can move forward on your journey to better health as quickly as possible.
In time, you will start to understand everything involved — including how your body responds — and start to dial everything in with much more precision. You will make up for deficiencies, start to repair your Omega ratios, and start getting all the vitamins and minerals in the right balance.
It will take some time. But just by starting on this path and understanding the concepts discussed so far, you will be way ahead of most people and well on your way to optimal health.
Chapter 4
The Other Nutrients:
Understanding and Getting Everything Else You Need
No diet can be complete from a nutritional perspective if it overlooks essential vitamins, minerals, elements, and electrolytes. Eating healthy requires you to pay attention to everything to at least some degree. It all matters.
The reason we started with Vitamin A, Omega 3s, Vitamin K2, and Vitamin D3 is because they are equal parts important, misunderstood, and lacking in most modern diets.
The rest of the main nutrients you need — which will be discussed here — are not necessarily less important. But they will be inherently obtained by anyone who prioritizes the Fundamental Four and eats high-quality animal foods.
Even people on poor diets are probably getting most of these nutrients. Many may not be getting enough. Most people are getting them in the wrong ratio. And almost everyone is getting them from the wrong sources. But is less likely for people to be missing out entirely on Vitamin B compared to the millions who consume hardly any retinol and avoid the sun like the plague.
Yes, as a rule, fat-soluble vitamins are more vital to key bodily functions and systems than some of the water-soluble vitamins. But don’t look at them as lesser. It’s just a matter of what you need to prioritize and focus on obtaining on a day-to-day basis. Vitamin C is important, sure. If you only have 10 minutes to get in some nutrition for the day, though, grab a few bites of aged cheese for Vitamin K2 and the extra fat — not an orange.
With that in mind, the following breaks down the best of the rest, adding some clarity and advice about how to get all the other nutrients you need to move closer to optimal health. We won’t go into as much depth here, but understand that this is all critical to consume as well.
B Vitamins
Though they are of the water-soluble variety, it is no less vital to get all your B Vitamins. This large group — made up of eight different nutrients also known by names like Thiamine, Riboflavin, and Niacin — overall plays a role in nervous system function and cell metabolism, including involvement in enzymatic processes in every cell.
This ranges from converting nutrients into energy, acting as antioxidants, cell signaling, DNA production and repair, amino acid metabolism, red blood cell production, and regulation of gene expression. Specifically, Vitamin B12 — which is only found in animal foods — is regarded as vital for neurological function.
Then there is methylation — arguably the most important individual process in the body. This is the process by which methyl groups are added to the DNA molecule, essentially telling your body what it needs to do. Many cellular processes are dependent on methylation: DNA/RNA creation, all stages of development, immune function, detoxification pathways, and energy metabolism, among others. The list really does go on and on.
But there are a few things to note. First, methylation is greatly influenced by Vitamin B consumption, and the process of methylation also produces Glutathione, which is the most important antioxidant in the body. By comparison, it makes the antioxidants found in plant foods seem inconsiderable. Glutathione is capable of preventing cell damage caused by oxidative stress, including damage from free radicals and heavy
metals.
B Vitamin: Sources & Preparation
When it comes to B Vitamins, there is some good news for anyone who is already having a tough time keeping all this straight. Although foods like liver and oysters do contain much higher amounts of certain B vitamins, you will mostly achieve your entire requirement for these nutrients just by consuming the same foods we have already discussed.
As long as you’re eating high-quality animal foods, and especially if you’re making sure to get in good liver and seafood, you don’t have to focus that much on this area. If you eat meat, eggs, and raw dairy, you will get most of your B Vitamins. Folate may become an issue if eggs, dairy, or organs are not being consumed, so do keep an eye on that.
Vitamin E
As the only fat-soluble vitamin not previously mentioned, Vitamin E is of course important. Its role in the body is primarily that of an antioxidant, preventing production of reactive oxygen species (excess oxidation) in the diet. This is necessary to keep inflammation low and reduce the risk of disease essentially across the board.
One important note: All nutrients to some degree require others to be absorbed. But in the case of Vitamin E, proper absorption is heavily dependent on Vitamin C, Vitamin B3, Selenium, and Glutathione. But rather than playing as some sort of chemist (or a vegan with a blender), most of these will work themselves out if you’re eating the Ancestral Indigenous Diet.
Vitamin E: Sources & Preparation
More good news: Vitamin E is inherent to high-quality animal fat, especially eggs and dairy. As with Vitamin C, this fact isn’t as widely known as it should be. The amount contained in animal foods isn’t low, but the reason plant foods have more by comparison is because of their Omega 6 Polyunsaturated fatty acids (PUFAs). These fats in plants are by nature unstable, so they require more antioxidants to prevent oxidation. And with Vitamin E being an antioxidant, it makes sense that we would have more.
