Product Recommendations
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Pasture Raised Eggs:
Recent research indicates that moderate egg consumption does not significantly impact cardiovascular disease (CVD) risk or overall mortality. A 2023 meta-analysis by Carter et al. found that egg intake, whether low (up to 1.9 eggs per week) or high (2 or more eggs per week), is not linked to increased CVD risk factors. Similarly, Mousavi et al.'s 2022 review showed that higher egg consumption is not associated with a higher risk of mortality from all causes, including CVD and stroke.
For the best taste and nutritional quality, consider buying pasture-raised eggs from local farmers, ideally from chickens fed without soy or corn.
Beef/Other Ruminants
Recent analyses suggest that red meat consumption does not significantly affect cardiovascular risk factors. Guasch-Ferré et al. found no notable differences in cholesterol levels, apolipoproteins, or blood pressure between diets including red meat and other comparison diets. Similarly, Johnston et al. reviewed multiple systematic reviews and concluded that individuals may continue their current consumption of both unprocessed and processed red meat. For optimal quality, seek beef from local farmers who raise their cattle on pasture and ensure they are grass-fed and finished.
Poultry:
Finding high-quality poultry can be challenging, as many pasture-raised birds are still modern broilers raised in a pastured setting. For optimal quality, look for chickens that are at least 9 weeks old, with a preference for those aged 12-18 weeks, and ensure they have access to pasture. Be aware that skin color is not a reliable indicator of quality, as commercial operations often add pigments to the feed to make the skin appear yellow. Your best chance of sourcing such poultry is through local farmers markets or directly from farmers. However, due to the difficulty in finding these high-quality options, red meat may be a more straightforward choice for higher-quality options and better micronutrient content.
Produce:
Buying organic commercially may be a better option. Rahman et al. found “reduction in obesity and body mass index (BMI), improvements in blood nutrient composition as well as reductions in maternal obesity and pregnancy-associated preeclampsia risks. Furthermore, organic food consumption can reduce the development of non-Hodgkin lymphoma (NHL) and colorectal cancers… It was found that organic food contained higher levels of iron, magnesium and vitamin C.”
Vigar et al. found increased organic intake was associated with reduced incidence of infertility, birth defects, allergic sensitisation, otitis media, pre-eclampsia, metabolic syndrome, high BMI, and non-Hodgkin lymphoma.
In summary, organic may be better, but not so much for increased nutrient content (which seems similar overall), but for the reduction of pesticides. Industrial organic farms still face many of the same issues as industrial non-organic farms. The best approach is to buy produce that’s in season from a local farmer who raises it right. The best test here will be taste; the more flavor, the more nutrients inside.
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Electrolytes:
In my opinion, LMNT is the best electrolyte supplement on the market. Many American adults consume around 70% of their calories from processed foods, which are often high in sodium. When transitioning to a whole foods diet, both the general population and athletes may experience a significant loss of sodium, particularly during intense training sessions and in hot, humid climates, according to Shirreffs et al.
A 2011 study published in JAMA by O'Donnell et al. found that consuming 4–6 grams of sodium per day is optimal for minimizing the risk of heart attack and stroke. For those who engage in frequent and intense workouts, an electrolyte supplement like LMNT can be crucial in maintaining proper sodium levels and supporting overall performance and recovery.
Protein Powder:
Earth Fed Muscle
This is the powder I use, it’s made from grass fed whey and it has no natural or artificial flavors, 4-5 ingredients and it’s as good as it gets. Americans under consume protein, and research shows you should be consuming between 1.6-2.2g/kg for optimal health and longevity (with exception of renal disease). You don’t need a protein supplement if you are getting enough protein from food, however this is a good option if you are not. Their chocolate and strawberry flavors are by far my favorite.
Creatine:
https://www.thorne.com/u/BasePerformanceNutrition
Creatine is the most extensively researched sports supplement, with thousands of studies demonstrating its benefits. It has been shown to significantly enhance strength and muscle hypertrophy compared to placebo groups. A meta-analysis by Desai et al. (July 2024) found that users on average gained 1.1 kg (2.4 lbs) of lean body mass and lost 0.7 kg (1.5 lbs) of fat. Additionally, new research suggests creatine may positively impact brain health and cognition. For optimal results, choose creatine monohydrate, specifically Creapure®, which is third-party tested for purity. Many reputable brands use Creapure in their products. I buy a lot of supplements from Thorne, and I believe that link will give you 10% off.
**I can get anyone 15% off any thorne product, just reach out and give me your email**
Caffeine:
Caffeine is technically a drug, and not a supplement, however other than creatine it’s one of the most studied “supplements” for athletic performance. Research shows that caffeine can have cognitive benefits, improve endurance, improve strength, improve power, and ect. In terms of brands, I really like equal exchange https://amzn.to/4ghaHcY. Their breakfast blend is probably my favorite.
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I use an Aqua True water filter that uses reverse osmosis. It removes a bunch of contaminants including fluoride, lead, pesticides, herbicides, and ect.
WATER BOTTLES: Anything stainless steel
Just want to avoid plastic. I like hydroflask but anything stainless steel works.
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SLEEP TRACKING DEVICE = Oura Ring
Tracking sleep with an Oura Ring offers detailed insights into your sleep stages and overall quality, helping you understand how well you’re recovering each night. It provides personalized recommendations to improve rest and integrates with daily activity data for a comprehensive view of how your lifestyle affects sleep. By monitoring long-term trends, the ring can also highlight changes related to health conditions or stress, making it a convenient and informative tool for optimizing your well-being.
Calorie/Macronutrient Tracking: Cronometer
Free calorie/macronutrient and micronutrient app/website
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Look for 100% cotton clothing. There is organic clothing now which is probably a plus, however anything cotton should be fine (especially for the pricing). Everything that’s polyester or mesh, pretty much anything that’s not cotton, wool, or linen is made from plastics.
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This is probably the category I will be updating the most in the future as I get further and further into this solace, this may be the most important things for overall health- light, water, magnetism
Blue Light Blocking Glasses- RA Optics
These are the best blue blocking glasses on the market from all the research I have done.
Light Bulbs: Incandescent light bulbs
Incandescent light bulbs have way less blue light, or none at all. Research has shown that LED will limit melatonin production at night 80-90%, while incandescent 40%. Brand does not seem to matter, But I can link to the ones I use.
Yellow: https://amzn.to/4841mkN (I put these around the house)
Red: https://amzn.to/3zUrmmc Great for the bedroom for a calming environment- puts you to sleep really fast
Honestly still not sure which panels are the best on the market (and obviously the best red light is the sun). I did buy an EMR Tek and it seems to work well so I will recommend that.
ETHAN15866 will get you 20% off
Analemma Water Structuring Wand
All our water is generally dead, even when filtered, the structuring wand helps bring it back to life.
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Item description
About Ethan Okunas, MS, RD, LDN
Ethan Okunas, MS, RD, LDN, brings a wealth of expertise to Base Performance Nutrition with a solid foundation in both inpatient and outpatient nutrition. He holds a Bachelor of Science in Nutrition and Fitness from Clarion University of Pennsylvania and a Master of Science in Food and Nutrition, with a concentration in the Coordinated Program in Dietetics, from Framingham State University.
Ethan's professional experience spans diverse settings, including critical care in an inpatient hospital environment and specialized weight management in an outpatient clinic. This blend of clinical and practical expertise enables him to address a wide range of nutritional needs and support various health goals.
A former NCAA Division 1 wrestler and a Brazilian Jiu-Jitsu Purple Belt, Ethan's athletic background provides him with unique insights into the nutritional demands of competitive sports. His firsthand experience with the challenges and requirements of high-performance athletes enhances his ability to deliver tailored, effective nutrition strategies.
With a commitment to blending scientific knowledge with real-world application, Ethan is dedicated to helping individuals achieve their health and performance goals through personalized nutrition guidance.
Summary
Bachelor of Science in Nutrition and Fitness from Clarion University of Pennsylvania
Master of Science in Food and Nutrition with a concentration in the Coordinated Program in Dietetics from Framingham State University
Experience in Critical Care: Provided nutritional support in an inpatient hospital setting
Specialized in Weight Management: Worked in an outpatient weight loss clinic
Former NCAA Division 1 Athlete (Wrestling): Deep understanding of competitive sports nutrition
Brazilian Jiu-Jitsu Purple Belt: Insight into the nutritional needs of martial arts and high-performance training