Rules & Science
Here is the overview of the rules we follow to create a Sapient Nutrition Plan as well as a list of informative articles and other resources we have gathered to help you learn more about each action item. There is some flexibility with a Sapient Nutrition Plan because we are aiming to help you and your tribe feel the best you can while ideally ditching some (if not all) of your prescription medications. The most important thing you will do is to listen to your body.
As you begin this journey it is important that you track what changes you are making as you go. When we first began designing the diet, we eliminated one category of food at a time and waited to see how we reacted. After 2-4 weeks off a food we would try it again in a decent quantity (without making any other changes) and if we had a negative reaction it stayed on the “never list” if we did fine with the food but it could cause long term issues or was bad on the environment we put it on the “rarely list”. Your list might end up looking different than the standard Sapient Nutrition Plan because every body and every lifestyle is at least a little different. Take your time and keep going!
We think that it is less important to focus on what you can’t eat and more important for you to focus on what you CAN eat. See the Nutrition Goals, Ingredients List and Nutrition Facts Chart for a complete overview of what you should be filling your belly with.
As you begin this journey it is important that you track what changes you are making as you go. When we first began designing the diet, we eliminated one category of food at a time and waited to see how we reacted. After 2-4 weeks off a food we would try it again in a decent quantity (without making any other changes) and if we had a negative reaction it stayed on the “never list” if we did fine with the food but it could cause long term issues or was bad on the environment we put it on the “rarely list”. Your list might end up looking different than the standard Sapient Nutrition Plan because every body and every lifestyle is at least a little different. Take your time and keep going!
We think that it is less important to focus on what you can’t eat and more important for you to focus on what you CAN eat. See the Nutrition Goals, Ingredients List and Nutrition Facts Chart for a complete overview of what you should be filling your belly with.
Start with an Elimination Diet
Gluten + Wheat Free
Nightshade Free
Soy Free
No Factory Farmed Meats or Animal Products
Low Omega 6 + Enough Omega 3 (no more than 4:1)
Timing
Probiotics, Prebiotics & Your Microbiome
Consume DIM with Phytoestrogens
Coconut Oil
Additional Best Practices
Consider Starting with an Elimination Plan
It is important that you learn which foods are best for you. This needs to happen by cutting out potentially (or likely) triggering foods for some time, seeing how you feel and then later on trying the foods and seeing how you feel. Listed below are some resources and opinions about elimination diets. Their recommended food restriction lists are different than the Sapient Nutrition Plan, but the advice and evidence is worth looking over. The actual process of cutting things out and then testing later needs to be an organized process and we are here to help.
When Thomas + Rebecca starte the “Sapient Diet” in 2015 they didn’t have all the answers they do now. It was trial by fire and took nearly two years to get to a point where they felt solid about what they were eating. We want you to skip all the guess work and get to your Sapient Nutrition Plan much faster than they did. It is likely that you will not have to test many items because the Sapient Nutrition Plan is more restrictive than a standard American diet. There is a chance that you may need to go through the opposite - an “adding new good things onto you mwe may want to start slow to see how your body reacts.
Gluten + Wheat Free
Avoiding gluten is important for many people even if they do not have Celiac Disease. Glutenous foods are often high in Omega 6, hard on our digestive systems, bad on ecosystems, sometimes unfortunately low nutrition and ultimately inflammatory which can lead to issues with our guts, brains, skin and so much more. Along with gluten, there are other issues with wheat including wheat germ agglutinin and amylase trypsin inhibitors which can hurt you even if you do well with carbs and gluten. Try an elimination diet to see what is best for your body.
Nightshade Free
Nightshades (tomatoes, eggplant, all peppers and chilies, potatoes other than sweet potatoes, tobacco and ashwagandha) can be very hard on our digestion and can lead to inflammation. While some people do just fine eating them, anyone struggling with diseases associated with inflammation and autoimmunity (arthritis, heart disease, some cancers, diabetes, depression) may experience relief by cutting these ingredients out of their diet. Reduction or elimination of these foods can also help ease stress. Issues with nightshades specifically can be a sign that your digestive system is out of balance and that the lining of your gut has been compromised.
Soy Free
Eating soy is not always a healthy choice. It can cause various health problems connected to its high Omega 6 content which is inflammatory. It also contains “phytoestrogens, which mimic the body’s natural estrogen hormones” leading to hormone imbalance, infertility and sometimes cancer. Soy is rarely found in diets throughout history and only fermented soy was common at all. Fermented soy products (tempeh, miso, and natto) are safer and healthier. It is important to remember that the production of soy is also very bad for our planet.
No Factory Farmed Meats or Animal Products
Reducing or completely eliminating all products from cows, pigs and chickens is a great step to improving your health and that of the planet. These products are often some of the most inflammatory on the market and the production pollutes our land, water and sky. Some people feel they need red meat and while this isn’t true as much as it is thought to be true, grass fed / organic beef is a better alternative than factory farmed. Also, wild game is healthier than farmed. We do not recommend that you eat any poultry as it is very high in Omega 6. If you want to eat any dairy we would only recommend that from goats and only on rare occasion. Again, it is particularly important if you eat any animal products you are PARTICULARLY mindful of sourcing. Where that animal was raised and what it ate dramatically impacts the quality of end products. We recommend specific types of fish and other seafoods for those feeling the need for increased Omega 3 EPA/DHA, but with the state of the oceans as they are be care with contamination. Remember, fish are sponges living in some toxic waters.
Meat
Dairy
Eggs
Low Omega 6 (LA) + Enough Omega 3 (no more than 4:1)
Helping you lower your intake of Omega 6 Fatty Acids (specifically LA, not GLA) while balancing out what you do consume with enough Omega 3 (ALA, EPA and DHA) is the #1 goal of Sapient Nutrition. Specific fish (if not vegan), algae, flaxseeds or chia seeds (vegan). Continued research is showing that Omega 6 GLA can actually be anti-inflammatory whereas Omega 6 LA is very inflammatory and best avoided.
Timing Breakfast (Carbohydrates + Healthy Fats + Protein), Lunch (Protein + Vegetables), Dinner (Vegetables + Carbohydrates + Low Fat)
Probiotics, Prebiotics & Your Microbiome
Actively improving the quality of your gut biome is one of the best ways to care for your long term health. There is a lot of evidence to prove this claim and there is a lot to learn on the subject. The types of probiotics you consume is important and there are many different sources.
Consume DIM with Phytoestrogens
Balancing hormones is a complex and important step in your overall health. It all starts with knowing what you are already getting in your diet. Next, you will learn how your food choices are impacting you and learning what you can do to find balance. Eating the right foods at the right time and in combination with other foods. You could be eating too much natural estrogen. There is a lot in soy which is one reason we Sapients don’t eat it.
Amino Acids
Coconut Oil
Eating the wrong oils can have severe negative consequences on your health and some people choose to opt out altogether. Coconut oil isn’t perfect, but it is pretty great and it is certainly a better option than other oils available. There is a debate as to whether coconut oil’s saturated fat being is made up mostly of medium-chain triglycerides, or MCTs, makes up for how much saturated fat is in coconut oil total. “Some people say your body handles them differently than the longer-chain fats in liquid vegetable oils, dairy, and fatty meats” (WebMD). Olive and flaxseed oils are also okay, but being higher in Omega 6 means you need to use a lot of moderation. If you plan to go oil free, that is totally fine, but you won’t be able to use some of our recipes and we will just need to see where else you are getting your fats. In the Sapient Test Kitchen we use refined coconut oil for the high heat tolerance and neutral taste and odor.
Additional Best Practices
It is important that you learn which foods are best for you. This needs to happen by cutting out potentially (or likely) triggering foods for some time, seeing how you feel and then later on trying the foods and seeing how you feel. Listed below are some resources and opinions about elimination diets. Their recommended food restriction lists are different than the Sapient Nutrition Plan, but the advice and evidence is worth looking over. The actual process of cutting things out and then testing later needs to be an organized process and we are here to help.
When Thomas + Rebecca starte the “Sapient Diet” in 2015 they didn’t have all the answers they do now. It was trial by fire and took nearly two years to get to a point where they felt solid about what they were eating. We want you to skip all the guess work and get to your Sapient Nutrition Plan much faster than they did. It is likely that you will not have to test many items because the Sapient Nutrition Plan is more restrictive than a standard American diet. There is a chance that you may need to go through the opposite - an “adding new good things onto you mwe may want to start slow to see how your body reacts.
- Food Sensitivities and Intolerances: How and Why to Do an Elimination Diet by Bryan Walsh
- The Simple Elimination Diet That Could Change Your Life Forever by Robin Berzin, M.D.
- Elimination Diet by University of Washington and University of Wisconsin Medical
- The Easy Way to Figure Out If You Have a Food Intolerance by Amy Shah
- What's an Elimination Diet? by WebMD
- Simple Elimination Diet
- The Elimination Diet Plan for Food Allergies by Dr. Oz
Gluten + Wheat Free
Avoiding gluten is important for many people even if they do not have Celiac Disease. Glutenous foods are often high in Omega 6, hard on our digestive systems, bad on ecosystems, sometimes unfortunately low nutrition and ultimately inflammatory which can lead to issues with our guts, brains, skin and so much more. Along with gluten, there are other issues with wheat including wheat germ agglutinin and amylase trypsin inhibitors which can hurt you even if you do well with carbs and gluten. Try an elimination diet to see what is best for your body.
- 11 Ways Gluten and Wheat Can Damage Your Health by Paleo Leap
- 6 Reasons Why Gluten is Bad for Some People by Healthline*
- 5 Reasons to Avoid Gluten by JJ Virgin
Nightshade Free
Nightshades (tomatoes, eggplant, all peppers and chilies, potatoes other than sweet potatoes, tobacco and ashwagandha) can be very hard on our digestion and can lead to inflammation. While some people do just fine eating them, anyone struggling with diseases associated with inflammation and autoimmunity (arthritis, heart disease, some cancers, diabetes, depression) may experience relief by cutting these ingredients out of their diet. Reduction or elimination of these foods can also help ease stress. Issues with nightshades specifically can be a sign that your digestive system is out of balance and that the lining of your gut has been compromised.
- Are Nightshades Bad for You? by Empowered Sustenance
- How Deadly Are Nightshades? by Georgia Ede, MD of Diagnosis: Diet
- Are Nightshades Actually Bad For You? by Self
- Here's What You Need To Know About Nightshade Vegetables by MindBodyGreen*
- Are Nightshade Vegetables Bad for You? An Evidence-Based Look by Diet vs Disease
Soy Free
Eating soy is not always a healthy choice. It can cause various health problems connected to its high Omega 6 content which is inflammatory. It also contains “phytoestrogens, which mimic the body’s natural estrogen hormones” leading to hormone imbalance, infertility and sometimes cancer. Soy is rarely found in diets throughout history and only fermented soy was common at all. Fermented soy products (tempeh, miso, and natto) are safer and healthier. It is important to remember that the production of soy is also very bad for our planet.
- Why Avoid Soy?? by Joy at the Delicious Revolution
- Newest Research on Why You Should Avoid Soy by Sally Fallon & Mary G. Enig, Ph.D.
- Is Soy Healthy or Not? by Wellness Mama*
No Factory Farmed Meats or Animal Products
Reducing or completely eliminating all products from cows, pigs and chickens is a great step to improving your health and that of the planet. These products are often some of the most inflammatory on the market and the production pollutes our land, water and sky. Some people feel they need red meat and while this isn’t true as much as it is thought to be true, grass fed / organic beef is a better alternative than factory farmed. Also, wild game is healthier than farmed. We do not recommend that you eat any poultry as it is very high in Omega 6. If you want to eat any dairy we would only recommend that from goats and only on rare occasion. Again, it is particularly important if you eat any animal products you are PARTICULARLY mindful of sourcing. Where that animal was raised and what it ate dramatically impacts the quality of end products. We recommend specific types of fish and other seafoods for those feeling the need for increased Omega 3 EPA/DHA, but with the state of the oceans as they are be care with contamination. Remember, fish are sponges living in some toxic waters.
Meat
- What the Health by Kip Andersen
- Is Meat Good or Bad for You? By Mark Hyman, MD
- Why I am a Pegan or Paleo-Vegan and Why You Should Be Too! by Mark Hyman, MD
- Meat Consumption and Cancer Risk by Physicians Committee
- Cutting Red Meat for a Longer Life by Harvard Men's Health Watch
- Meatless Meals: The Benefits of Eating Less Meat by Mayo Clinic Staff
Dairy
- Dairy: 6 Reasons You Should Avoid It at All Costs or Why Following the USDA Food Pyramid Guidelines is Bad for Your Health (VIDEO) by Mark Hyman, MD
- Reasons to Stop Eating Dairy by Dreena Burton
- 6 Things That Happened When I Gave Up Dairy by POPSUGAR Fitness
Eggs
- Why Can’t I Eat Eggs, Gluten, Dairy, Corn, Soy or Peanuts? by JJ Virgin
- 9 Perfect Reasons to Stop Eating Eggs by Michelle Kretzer
- The Great Egg Debate: 4 Reasons You Need To Stop Eating Eggs by Jeff Taraday
- The Scary Reasons Why You Should Avoid Chicken and Eggs as Sources of Protein by Visala Kantamneni
Low Omega 6 (LA) + Enough Omega 3 (no more than 4:1)
Helping you lower your intake of Omega 6 Fatty Acids (specifically LA, not GLA) while balancing out what you do consume with enough Omega 3 (ALA, EPA and DHA) is the #1 goal of Sapient Nutrition. Specific fish (if not vegan), algae, flaxseeds or chia seeds (vegan). Continued research is showing that Omega 6 GLA can actually be anti-inflammatory whereas Omega 6 LA is very inflammatory and best avoided.
- FATTY ACIDS: Essential...Therapeutic by Thomas G. Guilliams Ph.D.
- Omega-6 Fatty Acids by University of Maryland Medical Center
- Omega-3 : Omega-6 Balance by GB Healthwatch
- How to Reduce Omega-6 by Vin Kutty
- Anti-Inflammatory Diet: How to Balance Omega-3 and Omega-6 Fatty Acids by The Conscious Life*
- Omega 6 Foods by Wellwise
- Fats to Eat — Fats to Avoid by Jeff S. Volek, Ph.D., R.D.
- The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids by PubMed
- How to Optimize Your Omega-6 to Omega-3 Ratio by Kris Gunnars, BSc
- 5 Lesser-Known Reasons to Cut Down on Omega-6 PUFA by PaleoLeap
- Omega-6 Fats in Processed and Deep Fried Foods Can Massively Increase Your Heart Disease Risk by Mercola*
- Foods High in Omega-3 & Low in Omega-6 by Jessica Bruso
- Why Fish Stomps Flax as a Source of Omega 3 by Chris Kresser
- Foods High in Gamma-Linolenic Acids by Jill Corleone, RDN, LD
- Gamma-Linolenic Acid by University of Maryland Medical Center
Timing Breakfast (Carbohydrates + Healthy Fats + Protein), Lunch (Protein + Vegetables), Dinner (Vegetables + Carbohydrates + Low Fat)
- The Best Times Of Days To Eat Fats, Carbs & Proteins To Get The Maximum Benefits by Isadora Baum, CHC*
- Protein Quality and Timing: Why it Matters What You Eat & When by Jackie McKenzie, M.Sc, RD
Probiotics, Prebiotics & Your Microbiome
Actively improving the quality of your gut biome is one of the best ways to care for your long term health. There is a lot of evidence to prove this claim and there is a lot to learn on the subject. The types of probiotics you consume is important and there are many different sources.
- What are Probiotics? by WebMD
- The Overlooked Role of Probiotics in Human Health by Joyce Killian
- Probiotics: Their Potential to Impact Human Health by CAST
- Probiotics: One of The Most Important Supplements You Can Take by Mercola*
- A Review of Dr. David Perlmutter’s Brain Maker: Probiotics, Prebiotics, and Your Microbiome by SuccessHealthLifestyle.com
- The Gut Flora: You and Your 100 Trillion Friends by Jeroen Raes at TEDxBrussels
Consume DIM with Phytoestrogens
Balancing hormones is a complex and important step in your overall health. It all starts with knowing what you are already getting in your diet. Next, you will learn how your food choices are impacting you and learning what you can do to find balance. Eating the right foods at the right time and in combination with other foods. You could be eating too much natural estrogen. There is a lot in soy which is one reason we Sapients don’t eat it.
- Could You Be Eating Too Much Estrogen? by Dr. Mark Rosenberg
- Sweet Potatoes with Cabbage by Medical Medium Blog
Amino Acids
- What Are Amino Acids? by animoacid-studies.com
Coconut Oil
Eating the wrong oils can have severe negative consequences on your health and some people choose to opt out altogether. Coconut oil isn’t perfect, but it is pretty great and it is certainly a better option than other oils available. There is a debate as to whether coconut oil’s saturated fat being is made up mostly of medium-chain triglycerides, or MCTs, makes up for how much saturated fat is in coconut oil total. “Some people say your body handles them differently than the longer-chain fats in liquid vegetable oils, dairy, and fatty meats” (WebMD). Olive and flaxseed oils are also okay, but being higher in Omega 6 means you need to use a lot of moderation. If you plan to go oil free, that is totally fine, but you won’t be able to use some of our recipes and we will just need to see where else you are getting your fats. In the Sapient Test Kitchen we use refined coconut oil for the high heat tolerance and neutral taste and odor.
- All About Plant Oils by Ryan Andrews
- 20 Coconut Oil Benefits & Side Effects (#5 is Life Saving) by Dr. Axe
- 28 Science-Verified Health Benefits of Coconut Oil by Helen Nicoles
- 11 Surprising Benefits & Uses Of Coconut Oil by Organic Facts
- The Truth About Coconut Oil by Matthew Kadey
- 10 Impressive Health Benefits of Coconut Oil by Kris Gunnars, BSc
Additional Best Practices
- No Additives or Synthetic Preservatives
- Soak your Beans and Rice
- Enough Macro and Micronutrients Daily + Supplement When Necessary
- Eat Fair Trade, Local, Organic, Non-GMO and Seasonal When Possible
- Shop with a List + Meal Plan to Help Avoid Food Waste
- Meal Prep for the Week + Share Meals with Friends, Family, and Sapient Pods