When it comes to achieving lasting health, nutrition plays a central role in the Upgraders Method. As part of our BALANCE lifestyle philosophy, the N = Nutrition pillar highlights simple yet transformative principles to nourish your body and support overall well-being. Let’s explore the 7 Golden Rules for Upgraded Health that will help you reset and thrive.
1. Diversity Is Everything!
Eating a wide variety of foods is key to building a diverse microbiome, which is directly linked to good health and longevity. Overeating the same foods can lead to intolerances, so mix it up! While the first two weeks of the Upgraders 21-Day Detox emphasize simplicity to rest the digestive system, long-term success requires diversity.
What to Enjoy:
- Fiber-rich foods like barley, chickpeas, edamame, quinoa, peas, berries, artichokes, avocados, and nuts.
- Organic, locally grown, nutrient-dense, and in-season produce.
- Sun-ripened ingredients to boost cell renewal and fat reduction through bio-photons.
What to Avoid:
- Preservatives, artificial sweeteners (aspartame), flavor enhancers, maltodextrin, citric acid, carrageenan, and highly processed foods.
2. Balance Alkaline and Acidic Foods (70%/30%)
Maintaining a proper pH balance in your diet is crucial for optimal metabolism. Strive for meals that are 70% alkaline (vegetables, legumes) and 30% acidic (proteins, grains). This balance supports digestion, counteracts stress, and improves energy levels.
Pro Tips:
- Prioritize vegetables at lunch and dinner, aiming for three times more vegetables than fruits.
- Eat raw foods before 4 PM to avoid fermentation and bloating.
- Limit “mineral-stealers” like white flour products, sugar, excessive coffee, alcohol, and sweets.
3. Choose Organic and All-Natural Foods
The quality of your food matters. Opt for clean, organic, and all-natural ingredients whenever possible. Locally grown, nutrient-dense produce is not only healthier but also environmentally sustainable.
Why It Matters:
Sun-ripened ingredients are rich in bio-photons, which positively influence cell regeneration, fat reduction, and overall vitality.
Avoid:
Preservatives, additives, soup cubes, and artificial coloring.
4. Increase Fermented Vegetables
Fermented foods are your gut’s best friend. They are packed with probiotics and beneficial bacteria that support digestion, reduce cravings, and promote overall gut health.
What to Include:
- Sauerkraut, kimchi, kefir, and other fermented vegetables.
- Gradually increase your intake to 100–500g/day before 4 PM to maximize benefits.
5. Boost Your Fiber Intake
Fiber is essential for gut health, satiety, and energy. Choose the right fibers to avoid bloating and support smooth digestion.
Best Fiber Sources:
Barley, lentils, quinoa, berries, pears, carrots, sweet potatoes, and artichokes.
Pro Tip: Opt for finely ground grains if coarse grains cause discomfort.
6. Eat Slowly to Eat Less
Mindful eating is a game-changer. Chewing each bite 20–40 times liquefies food, improving digestion and helping you tune into your body’s natural satiety signals.
Golden Rule:
- “Eat breakfast like an emperor, lunch like a king, and dinner like a beggar.”
- On intermittent fasting days, consider skipping dinner or having a light soup.
- Allow 5 hours between meals to optimize digestion and metabolism.
Cravings Tip:
Spoon liquids like vegetable broth or herbal tea in the evening to feel fuller without excess calories.
7. Drink More Water
Hydration is foundational to good health. Start your morning with a sip of water to activate your digestive system, and aim for 2–3 liters of quality spring water, herbal teas, or vegetable broth daily.
Hydration Tips:
- Drink 2/3 of your daily intake in the morning and 1/3 in the afternoon.
- Avoid drinking 30 minutes before and after meals to preserve gastric juices.
- Skip sugary fruit juices and opt for caffeine-free beverages.
Nutrition for Long-Term BALANCE
By following these 7 Golden Rules for Nutrition, you’ll align your body with the natural rhythms of health, enabling it to heal, restore, and thrive. The Upgraders Method empowers you to take control of your well-being through intentional choices and sustainable habits.
The BALANCE lifestyle, complete with meal plans, recipes, and lifestyle tips, is captured in our newly published book THE TOXIN FACTOR, available now on Amazon. Discover the science behind the method developed by Dr. Henning Sartor, PhD, a renowned microbiome expert in Germany. Dr. Sartor, a MEETYOURMASTER.DE Master and recognized gut health guru, has dedicated his lifetime to unlocking the secrets of optimal health.
