Immortal Kings

This is a diet and exercise plan for Christians for their health and so that they can be in good shape for the time to come as Sodom and Gomorrah, and the Harvest Battles before and after Armageddon.  It is intended as preparation for self defense and escaping bad situations, along with a healthy eating plan.  It also doubles for the time of Armageddon, the Harvest Battles, and body conditioning for the Christian Military of bible prophecy when Jesus returns.  No Christian is truly ever a pacifist when it comes to orders from Our Emperor Ihsous (Jesus), as such we should to some extent due to the time shortly to come to past, prepare ourselves.  No combat method is included with this plan, because at current we have no need to go to war.  My suggestion however is to use Krav Maga as a self defense structure.  The bible states in the New Testament that we should not be strikers or brawlers as it is a sin, and that we should be as lambs.  However the time of Sodom and Gomorroah, and the reading of what happened to the Angels and Lot include violent gay rape actively happening every day and night in the streets.  There are some shames we can should and need to defend against or run away from.  The sad reality is that the majority of homosexuals are created by rape, pedifile style grooming, or mental disorders from rejecting God in their life, Romans 1.  Today some people just decide to do this, but in times past and today the previous things still predominantly occur.  The reason people convert to bisexuality  or homosexuality is simply this, it’s itchy, unusual, different, very strongly socially claimed that they must be homosexual after, and obviously feels good.  People do not do sexual acts, or drugs, or most other evils unless it makes them feel good somehow.  This means we must defend ourselves, wives, children, and fellow church members from experiences we do not want.  Part of the exercise plan is a visual deterrent, the other part is exercising in a way that builds hidden strength no matter the gender or body type so that We The Church of Otters, and We, the Protestant Christians of the world, are known to be stronger, and faster than we look.  After all, we, the English speaking Protestants of the World, have already destroyed ⅓ of the known world, Revelation 9:13-21, the colors of the uniform exactly match the older uniforms of the English speaking nations, along with guns and bullwhips.  We must stay Protestant Christians to and keep our military and spiritual strength so that our Nations, Known in the Bible as “The Merchants of Tarshish”, stay allies to Ihsou when he returns, otherwise our nations will be annihilated. 

Remember 1 Timothy 4:8 “For Bodily Exercise profiteth little: but Godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”.  The good of our life is Ecclesiastes 2:24 “Nothing better for a man, except he should eat and drink, and he should make his body enjoy good in his labour. I saw this, that it’s from the hand of God.”

The Diet and Exercise plan contained in this little book, does not produce a christian eternal result, it is merely a suggestion on how to make your body and mind happier, healthier, a little stronger, a little better, so that you can be sharper mentally and physically, to do the will of YHVH AHIH, the Almighty.  As such there are no strict rules as we are Christian and live by conscience, not God’s Law given to Moshe, and we obey Laws of the Land provided they do not conflict with our religions.  

The basic concepts for the exercise plan and diet come from a fair amount of intellectual study. I will try to provide references as we go, however some of the studies are fairly new, and some of the references may be to people who might not want to be associated with religion due to their beliefs.  I will however still explain as much as I am capable of, in regard to science and bodily function, as quoted from as many people who have the degrees, doctorates or professors degrees necessary.  There may be a fair amount of crossover between this exercise plan and martial arts workouts, or military bootcamp exercises.  However the beginning of the plan starts with comfortable movements for people out of shape, with exercise that does not generally contain stigma that gym bros typically laugh at.  Be proud of your choice to become better, to eat better, and do not worry about a little fat, as by the end what is hidden underneath will be quite well developed and strong.

Immortal Kings Exercise Plan

To start with this plan was originally created for me by myself to exercise for less than 30 minutes a day, and hit as many muscle groups as possible, with a reasonable amount of muscle growth, and enough muscle stretching to keep the development hidden and flexible like an acrobat or gymnasts body.  I am a man who loves being able to do physical things, and I personally like durable, flexible, compressed, hidden muscles, and to some extent, I have succeeded with this plan.  As such, much of this plan will also help women become strong and still look feminine. There will be warnings for the females using this guide as to what exercises will make them look a bit too manly. I hope they heed the warning, but ultimately every person must choose for themselves.  

The format I chose for the exercise plan, is a 6 day a week exercise plan, matching the 6 days of creation with Shabbat off, that is Saturday.  Ihsous is King of Shabbat, and Sunday is not the Lord’s day unless your lord is the pope.  I would hope the pope is not what any protestant considers lord, because at that point you are essentially considering a pedifile, homosexual clergy and hierarchy to be better than Ihsous.

The both days, as I have often found a need for and a convenience, are for connective tissue strengthening, two a week are included for the simplicity of a complete double rotation of the exercise regime 2 times a week.  Alternatively, if you are too busy, (because if it is laziness you need to conquer it.), the both sides days can be skipped, in fact I recommend it if you went and did something physical and fun and you are really sore, and yes sunburns, roadrash, skiing, boating or anything else that injures skin or organs counts.  Fact is currently, we are mortals, and our bodies need rest to be able to recover.  Pushing yourself too much is counter-productive, and if you are hurt, sore, or injured, or hospitalized, you need to stop exercising and focus on recovery.  Recovery is not code for laziness.  Recovery is the active surgeries, medications, eating healthy(just do what the doctor says even if you disagree, unless you are a doctor), stretching, limbering, skincare, intestinal care, and picking out splinters, rocks, and rebandanging properly you need to do.  It is actively caring for your body.  If you overwork your workouts on Right, or Left days, make sure to do the day that balances it, and take a day off.  This exercise isn’t meant to hurt muscle, tendon, ligament cartilage, or bone, so if you have more than mild muscle soreness you’re doing it wrong or too excessively.  This is meant for mild body shaping, weightloss, limbering, and maintenance, and to get the blood moving enough the mind stays sharp.  So if you choose to be excessive continually, limit your workouts to 4 days a week so you have time for the body to catch up and actually you know get stronger.  Recovery takes time, just be patient and do not hurt yourself.

The format works like this:

Day 1 right side.

Day 2 left side

Day 3 both

Day 4 right side

Day 5 left side

Day 6 both

Days 7 a day of rest and peace

It is set like this so that 4 days a week, the targeted side of your body gets more white blood cells, platelets, nutrition, and repair, and heals faster. Still including some both side exercise so that we cannot completely hurt ourselves if we skip both days too much, you will still feel a bit funny if you do that though. The opposite side of your body will grow roughly 20% of the targeted side, for basically free, and muscle, tendon, and bone will harden, on days the opposite side is worked out.  The days people usually use as rest days, we do both sides, the reason for this is that some exercises become much easier, and that some muscles, tendons, and ligaments will not get a proper workout unless the entire body is worked.  Slightly different parts of the body are targeted, so that those days are both refreshing for the ease, and develop the connective musculature or missing movement muscles.

We are not trying to grow like body builders, we are trying to obtain strength, flexibility, and agility gain specifically hidden for self defense scenarios.  The beneficial side effect of this is that it provides a nice physical body platform for body building, martial arts body, gymnastics, acrobatics, athletics, or military training later if necessary.

This plan does not define repetition or set numbers, our plan is to exercise until light muscle burn, and no farther.  Do not exercise to muscle failure, it is actually counterproductive to the exercise plan because the plan covers half the body 4 days, and the entire body 2 days, and light whole body repetition every workout day.  Exercising until hard muscle burn will leave a person sore all the time including rest days.  This is acceptable if it is how you want to feel, and means your body will be constantly growing stronger, but it will wear out your immune and body recovery systems over time, and slow how fast your tendon, ligaments, bones, and organs recover, because the body will not get enough nutrition to fix the muscle support systems.  This by the way is a common problem Body Builders have, and at the high end in the industry tendon and ligament snapping occurs, as does muscle tearing, high blood pressure, vitamin imbalances, hormonal imbalances, and sometimes bone snapping occurs, if a person isn’t fully educated in health and fitness.  We are building a good solid foundation with our workout for anything we do, as such we eat, drink, and exercise for complete bodily health, not just for excessive strength.  As such, once your workouts have made you strong, then attempt a different workout industry, soldiering, martial arts, body building, acrobatics, gymnastics, dancing, or extreme sports.

Compression shirts, pants, leggings, and sleeves are recommended as they make the muscles harder and smaller.  These may not always be available, and I do suggest wearing T-shirt, and shorts over them, because skin tight clothes and yoga pants is frankly weird and immoral to look at.

Anti-inflammatory medications or over the counter medications or supplements are also recommended provided they do not conflict with anything your doctor or dietician prescribes or recommends.  Some of these are Tylenol, Full Spectrum Cannabis oil, and Sertraline. Sertraline is a regulated anti-arthritis, and depression drug, as should not be used without legitimate prescription.  If you happen to be on it, it will be beneficial, but do not seek it out as it represses all emotions.  Alternatively, a cup full of moringa oleifera leaves can help too, as it is an anti-arthritis herb that operates based on providing almost all amino acids the human body needs, be careful with amount though as more than a raw handful causes severe blood sugar crashes, raw is better.  Inflammation in the body created by exercise or really for any reason is not beneficial to healing and recovery under normal circumstances, and needs action taken against it so the body can heal quicker.  This means the body recovers at a much increased speed, and gains strength faster due to less inflammation hurt.  Be aware some body inflammation can be caused by food or bacterial or viral exposure, so keep a good eye on what you eat.

In all cases of the exercise, the repetition or amount of sets are defined by the person doing the exercising. 1 rep is sometimes necessary starting out, and is nothing to scoff at, especially for hard exercises like pushups, inverted pushups, muscleups, or if you have had past injury and are working out with a scarred or disabled body.  If your body hurts to do 1 rep, then don’t do them.  YHVH, God, made the body an exceptionally magnificent thing, you can gain strength in a hurt part by working the muscles nearby. So work the muscles nearby until you can do 1 repetition with no pain.

Do not exercise if you are told not to by a Doctor, Nurse, Physical Therapist, or Chiropractor, or Holistic Healer.

Do not stretch or work out limbs with Bone, until the bone is healed, just do no weight movements.  Do Not stretch or work out limbs with a Cartilage injury until the cartileage has healed.  I suggest eating bone broth, taking l-lysine, omega-3 Fish oil, eating animal skin, taking papaya extract, and taking collagen. Cartilage does not use normal blood delivery to heal, it uses the joint lubricant, or spinal lubricant to heal, so ordinary supplements will generally not work, so a Nutritionist will need to be consulted, as Doctors and Chiropractors usually depend on steroids and are not always familiar with the type of Nutrition the body needs for those injuries.

If you have skin or muscle scarring, first ask your doctor, or physical therapist for rehabilitation exercises, and do those first before this exercise plan.  Secondarily ask about and do deep tissue massage on yourself or get someone else to do it once the wound is completely healed, this helps break down scar tissue.  Last, if you have skin scarring, try skin rolling.  This is pinching and rolling the scarred area of skin between your fingers.  Pinch just light enough to feel the tension across the skin and a light pressure feeling, this will break down surface scar tissue.  As always consult a doctor, or physical therapist before either of these bodily recovery methods, or before taking supplements.

The exercises are put together especially for people who have had injuries to shoulder joints, knees, back, neck, and torso.  I personally have impacted knees, shoulder injuries, back problems, and used to get neck pains and headaches from them.  If something hurts you, do not do them.  Find out why it hurts, and get the problem fixed, whether that be surgery, nutrition, or stretches or some other fix.

The order of the exercises and stretching is medically important.  People who stretch before exercising are 95% more likely to experience strain or sprains.  Our stretching comes after exercising with a few exceptions.  Under no circumstance stretch or “limber up” before exercise.  You Do Not Know better than the Medical Research, even if you have always stretched or limbered before a workout.  I have never stretched before workouts, and have never had any major sprains or strains and rarely if ever get muscle spasms or strains, even with my pre-existing injuries.

If you need to skip days, skip day 3 and 6.  There should eventually be enough pushups to counteract the musculature connective tissue problem. However I don’t recommend skipping for laziness reasons.

The Exercises are as follows:

Wall pushes: Right, Left, Both. Center yourself in the middle of a row on a cinder block wall, hold your palm out toward the wall with your arm fully extended.  If it is too hard move closer to the wall with your feet, if not hard enough move your feet farther away.  Do your choice of repetition for each block you can reach and do 1 or two handed pushes on each block within reach.  Properly done a one handed wall push will develop, toe, calf, upper leg, back, stomach, pectoral, and arm muscles.  Two handed wall pushes are significantly easier but develop upper chest connective ligament, tendon, and muscle.  These are a great most of body exercise.

Ladies: I do not recommend doing both handed wall pushes past your shoulder width unless you want to look butch.

Advanced: Do wall pushes with different hand shapes.  Fist, hand blade, finger tip, back hand, etc.  This takes a lot of time, and will further develop arm musculature.  Same for the following exercise.  Please note, this exercise develops thick forearms and upper arms, as such simply slapping someone will hurt quite a lot more than ordinary, and may knock them out.  It is specifically included for this reason and is a compatible exercise with palm striking, or cupping techniques.

Side outward wall pushes: Right, Left, Both.  Center your side to center on a row of cinderblock.  Hold your palm outstretched, and do your selected amount of repetitions to every block you can reach in that row.  This is designed to target side outward shoulder movement, and rehabilitate or strengthen the muscle inside your armpit so that shoulder injuries are minimised.  It is also a martial arts exercise for side approaching attackers as you will easily be able to do a quick hand knife to the throat.

Step ups or Jumps: Right, Left. These are one legged stair steps, and should be as high as your knee, or as high as your body can flexibly reach. 

Both. Spider man squat, to full length standing jump.  Again choose your repetition, the stair steps and jumps should be the same amount.  The jumps at start will likely hurt more than the stair steps, but work your way up to matching.

Lunges: 20 lunge steps, every workout day.  Hold both of your legs in tension every step, otherwise you will build your thigh muscles to extraordinary and unnecessary thickness.  More is really not necessary, provided that you walk 2 miles during the day.  Use google fit if you care to count. Ordinary walking at work or around the house is fine, as long as you aren’t a couch potato.  Personal Tip: buy lightweight, good shoes with good insoles, and plastic or fiberglass safety toe. The shoe makes the person, bad shoes make tired, grumpy, agitated people. The safety toe can be used for self defense, and self protection.

Wrist turns and Hand grabs until tired: Right, left, both. There is no exact repetition amount for this.  Turn your wrists and open and close your hands as hard as possible, until your hands and wrists are tired.  It may take a few minutes.  This builds hand, finger, and wrist strength all in one exercise. It is an everyday exercise.

Wrist Stretches: Obviously this is an out of order stretch. Do it now.  The rest of the exercises become harder to do if you don’t and It makes the wrists feel funny.  Grab your thumb and twist left or right as much as possible but not until there is pain. Do not hurt yourself. Hold for a number of seconds you choose. Both hands every day.  More flexible people will be able to slip out of hand or arm locks and grabs due to this stretch.

Finger Stretches hold for seconds: Men, touch opposite fingers and thumbs together with palms inward, pull toward your chest, press hold, and turn your wrists, count a number of seconds you decide. This stretch also develops finger muscles, increases hand size, and broadens your chest and back if done properly.

Ladies: Do your hand stretches on a table top with your fingers spread, do wrist inward stretches and wrist outward stretches, fingers pointing in or out.  We men generally appreciate looking at women without broad shoulders, please keep your femininity.

Double Leg lifts: Everyday exercise.  Lay on the floor, lift both legs in the air for a repetition you choose. This is a lower abdominal exercise.  It is a lot better than situps as it actually targets the core.

Crunches: Everyday exercise. Do a number of crunches with the same exact number of leg lifts. This is an upper abdominal exercise.  Again a lot better than situps.

Neck rolls and Stretches: Develops neck muscles, and keeps neck flexible, reduces headaches from bad posture.  Roll your neck 360 degrees pulling against the ligaments, tendons, and muscles in your neck, do for as long or little as you need. 

Ladies: this increases neck size, so unless you plan to be in danger you might want to keep it limited, be careful to do this exercise if in an abusive relationship as neck grabs and choking are common, it’s a safety exercise to keep people from choking or a submission hold from working, it’s worth looking a little odd and keeping your life due to good preparation.

Pushups Varied: Everyday.  Begin when your arms are strong enough from wall pushes.  Normal pushups to start, then as you do more start doing 10 pushups each new position.  Normal palm closed, fist, fingertip, backhand, diamond.  Do not do open hand pushups as certain positions can cause shoulder dislocation and shoulder collapse or injury.  Spread your hands as far as you want your shoulder width to grow.  These develop chest muscles, and will get harder the more muscles you are.

Ladies: For femininity keep your hand position equal with your shoulders, unless you want to be butch and manly.  If your shoulders are already wide and you do not like it, scoot your hands inward a little, depending on skeletal structure the muscle tension may pull your shoulder width inward.  This may not work for big boned individuals.

Planks: Assume normal pushup position with arms bent 90 degrees at elbow and hands forward. Hold yourself off the ground toes together, for a set time you decide. This is a core abdominal and back exercise.

Incline Pushups: Everyday. Begin when you begin pushups. As many repetitions as able, do not exercise to failure.  Adjust foot angle to your strength until you can do 10 near handstand pushups. Then revert to 45% incline pushups.  You choose your repetition amount. 

Same warning as pushups for the ladies.

Hand knife bent elbow 90 degree high speed hashtags: Everyday. This is a speed training exercise, it is meant to be done as fast as possible, because the other exercises develop muscle so fast that it slows reaction speed, and slow reaction speed is bad for self defense.  Just raise and lower the forearm as fast as possible for both arms vertically and horizontally from top to bottom and side to side as many times as it takes for you to feel a slight burn.

Hand knife straight arm high speed hashtags and stretches: Everyday.  This is a speed training exercise, it is meant to get a person used to their arms’ new weight on a daily basis, and to generate speed muscle at the shoulder, back, and chest, for reaction speed, for self defense.  Just raise and lower the entire arm as fast as possible for both arms vertically and horizontally from top to bottom and side to side as many times as it takes you to feel a slight burn.

Kiss your butt goodbyes: Reach for a number of repetitions.  Legs spread reach 2 feet behind you between them, touch the floor if you can.  This exercise bends and straightens the spine, it may help straighten unwanted spine curvature and posture.

Handstand pushups: Everyday. When and if ever strong enough, as some people may never be due to injury, feet up in the air against a wall, and push up.

Ladies, same warning as pushups, however this makes the exercise much much harder.

Muscleups:  Everyday. When strong enough. This exercise needs a pullup bar at nipple to shoulder height.  Pull and jump so that your body is over the bar.  Ease yourself down until the bar is near your armpits.  This is not an easy exercise, and requires a lot of shoulder, chest, arm, and core muscles. Do as many as you are able, not until failure or you may hurt yourself falling off the bar.  Spread your hands apart as far as you wish your shoulder size to be, this is a chest and shoulder expansion exercise as well as a hard musculature development exercise.

Ladies: keep your hands just inside the sides of your shoulders, or your chest will expand rapidly.  This is a professional rock climbing exercise, and develops a lot of musculature very quickly.  You might not want to be this strong but that depends entirely on you.  Be careful it might make you butch fairly quick.

Pullups: Everyday. Needs an overhead pullup bar. Shoulders spread to your width heeding previous warnings or advice based on gender. Choose your repetition amount.

Curls: Everyday. Needs an overhead pullup bar. Shoulders spread to your width heeding previous warnings or advice based on gender. Choose your repetition amount.

Ground Stomps: Everyday, both legs. Optional. This is a leg bone strengthening exercise.  Arm bone strengthening is done by hitting a punching bag with your hand wrapped in cloth, or thin gloves.  Stomp the ground in 6 positions 180 degrees from a half standing position.  The alternative to this is running, but I, the writer, hate running.  Optionally do 500ft sprints.

All position punches: Everyday, both hands, optional.  This is not recommended for physical passivism. It is included because it is legitimately a good muscle and speed development exercise, but the issue is it trains a punch response into your motor coordination.  Not for folks practicing active physical passivism.

All position squatting kicks, high and low: Everyday, both legs, optional. Same issues for passivism as previous.  12 positions in 360 degrees each tier. 6 each leg per height.

All position Standing kicks, high, medium high, medium low, low: Everyday, both legs, optional. Same issues for passivism as previous. 12 positions in 360 degrees each tier. 6 each leg per height.

Ladies Only: Do crabwalks 20 steps left and right every day, but not so often as your legs rub together, and practice keigels if you want to.  These are an anti-rape exercise, and sex health exercise in that order.  Men you can do keigels to, but it is only necessary if you have dribble monkey problems and cannot hold your pee, I wouldn’t tell anyone.

All combat exercises, and exercises needing equipment are optional.  Some Christians are more or less physically pacifist than others, remember our war until Ihsous (Jesus) returns is won in the spirit first, and becomes physical only after the resurrection of the living and the dead.  Use your conscience as to what you practice.

Stretching is as follows:

Wrist Stretches: everyday both wrists, left and right stretch.  Keeps you able to type and do mechanics or fine stuff without feeling muscle bound.

Toe Touches or Reaches: hold for a number of seconds.  Torso and back flexibility, good for spinal straightening.

Side bends: both sides everyday, hold for a number of seconds.  Keeps flexibility up for side leaning.

Splits: Hold for a number of seconds. Keeps leg flexibility up.  Be careful not to hurt yourself.

Straddles: Both sides everyday, hold for a number of seconds.  Be careful not to hurt yourself.

Bicep inward presses: Hold for a number of seconds.  This is for elongating the bicep muscle and stretching the elbow tendons. Be careful not to tear muscle, or tendon, a strong person can hurt themselves.  This spreads and elongates the bicep muscles, so that at a larger muscle size a person can still wipe themselves when they go poop.  Bodybuilders have trouble with this, so moderate your personal muscle size unless you want a dirty behind.

Arm and Shoulder Stretches: 10 position or 15 degree, 10 second wall holds, full range of motion.  Warning, a study about shoulder injuries has been done in relation to flexibility, more than 10 seconds of full range of motion stretches is correlated to a vastly increased chance of shoulder dislocation and injury.  However no stretching means at higher muscle size, back scratching, neck scratching, face touching, and wiping your behind become impossible without mechanical help or help from another person.

Wall Calf Stretches: Hold for a number of seconds.  This elongates the calf muscle, so that the muscle extends further along the lower leg, it means you will be able to fit more muscle on your lower leg and your legs will become stronger.

Eye exercises: Hold your index finger close to your eye and focus on the fingerprint.  Move in a slow circle around each eye and do hashtags across each eye.  If you have farsight focus on far away objects as you go pausing between positions, if you are near sighted keep focus on the fingerprint.

There are as always other exercises, and stretches out there, I didn’t choose those, as I didn’t choose exercises needing much equipment.  A person should be able to write this down, or memorize it and take their routine anywhere they go, homeless or not, jailed or not, in any country, land, or on water.  Walls are everywhere, and if there is no concrete block, use an 8 inch, or 20 cm grid, or just skip wall pushes and do pushups if strong enough.  My estimation to Install a set of pullup bars, is around 200$ for new pipe, and concrete. That’s a lot cheaper than weights, or a gym membership, or exercise equipment.

Dietary plan

First I am not a dietician, nor do I strictly hold to kosher law.  Diet is only as good as it doesn’t kill you, life comes first except in situations of cannibalism.  In those cases I would without repentance choose starving to death if I am able.

My information comes from a trusted youtube source, Talon_Fitness who references and researched a great many research studies.  This person does not hold my personal religious affiliation, so out of respect I will mention this person’s youtube channel, but will remove all references if asked.

It is somewhat funny in my opinion, that Christians are often not at the forefront of diets and health and that often the forerunners are godless, as they view length of natural life and health to be one of their most important goals.  At the same time those same people leading the health food sector tend to be the most at risk of STDs and Drug consumption.  So an Intelligent person following the path of Immortal Kings needs to glean the good and reject the bad from everyone, and say what needs saying no matter who is offended, as is our Christian duty.

The diet plan follows what is called a superfood diet, mixed with a seeditarian breakfast menu called the Daniel diet.

My opinion is that all edible seeds are superfoods, containing specialised proteins, amino acids, lipids, vitamins, and minerals the human body needs for genetic, physical and mental health.  A pure Daniel diet requires sprouted seeds.  This is the pulse mentioned in the bible.  It is a mixture of Oatmeal, and whatever other cheap available seeds there are.  If there is available time, all peeled raw fruit and vegetable seeds from your kitchen may be added to your breakfast, as long as they aren’t toxic.

Superfoods

Superfoods are food with a higher than ordinary nutrient profile, this means your body gets better nutrition per bite, and often means you need to eat less, and often include unprocessed food, in its natural state.  Organic food does not mean unprocessed, and has no reference to under or over cooking.  Overcooked, overprocessed food loses its nutritional value.  Meat cooked well done effects skull thickness and shape, as raw meat eaten from childhood causes a nethaderal shaped skull and skull thickness to grow, and has been proven to not be a result of evolution, but one of food exposure, just as other bodily deformations are proven to be due to vitamin, nutritional, or environmental exposures or scarcity.  These lists are suggestions, not a specific diet plan, more of a generally suggested shopping list.  If you have allergies, health issues, or conscience issues concerning some food or another simply avoid those foods.

Here is a List of superfoods, Most from Talon_Fitness’s research and with a few modifications to be compatible with a Kosher diet.  If you choose not to be Kosher, do your own research.

Seeds

Chia seeds, Flax seed, Hemp seed, Sesame seed, Fenugreek seed, poppy seed, pumpkin seed, sunflower seed, lentils, lotus seed, safflower seed, watermelon seed

Nuts

Almonds, walnuts, pistachios, hazelnuts, pine nuts, cashew, brazil nuts, macadamia nuts, peanuts, pecans.

Grains

Amaranth, Buckwheat, Corn, Einkorn, Oats, Rye, Wheat, Barley, Bulgar wheat, Freekeh, khorasan, Quinoa, Spelt, Teff, Triticale, Farro, Fonie, Millet, Sorghum, Wild Rice.

Meats  

Eggs, beef liver, chicken, salmon, turkey, beef, lamb, tuna, fish, goat, venison.

All clean animals of the bible, grass fed, natural diet fed, wild caught. Unless specifically farm raised with a nutrient rich diet.  Venison and wild caught have better micronutrient spreads than ordinary farmraised meats.

Unclean animals often have great nutrition profiles, but horrible bacterial, fats, virus, fungus, or protein profiles, essentially you are what you eat, if what you eat is kinda bad but tasty, then your body will be kinda bad, but tasty, and humans do not need to be tasty.  Especially avoid bushmeat in africa or south america, as a lot of bushmeats have disease, parasites, bacteria, and viruses compatible with human flesh even after cooking. Everybody knows about pork, but shellfish can contract blood borne diseases because they literally eat poop and breathe urine.  Other unclean animals eat dead animals,making them sources of disease, parasites, viruses, fungus, and odd genetic clipping cancers that rarely but sometimes can transfer between different creatures.  Do not eat anything with cancer be they plants, animals or fungus, as sometimes the aggressive nature of the cancer can grow outside of its normal infectious environment.  We have known human cancers that are known to be able to cross into other humans and experimental animals if exposure happens, it’s not much of a stretch that this can happen between creatures especially with gene editing in modern times, the stomach and intestine were created for absorption after all.

Seafood

Caviar, Salmon, Yellowtail tuna, anchovy, carp, mackerel, trout, tuna, bass, sardine, snapper, swordfish.

Herbs and Spices

Black pepper, cayenne pepper, cinnamon, garlic powder, ginger, paprika, sage, turmeric, white pepper, basil, chives, cloves, cumin, fennel seed, onion powder, oregano, parsley, saffron, allspice, anise, cardamom, celery seed, cilantro, coriander seed, dill weed, marjoram, thyme

Oils

Hazelnut Oil, Olive oil, Almond Oil, Chicken Fat, Duck Fat, Flaxseed oil, Ghee, Goose Fat, Safflower oil, Sunflower oil, Butter, Canola oil, Coconut oil, , Sesame oil, Beef Tallow, Walnut oil

(warning: avocado has a known genetic cutting lipid(oil) in its leaves, the oil may or may not have this, but avoid until proper research has been done on the oil as it may be highly carcinogenic, otherwise it’s the best known oil for human consumption.  Lard has a good nutrient profile, but it’s pig fat, and we need to be avoiding unclean animals and fats that congeal at body temperature, as cholesterol build up is basically body temperature fat that does not melt.  Be aware this changes depending on where you live in the world, as near the poles different fats need to be consumed so that cholesterol buildup does not happen.)

Vegetables

Broccoli, carrot, chili pepper, collard greens, garlic, kale, mustard greens, spinach, sweet potato, arugula, asparagus, beetroot and beet greens, bell pepper, brussel sprouts, jalapeno, romaine lettuce, onion, watercress, artichoke, pak choy, cabbage, cauliflower, endive, parsnips, peas, potatoes, radish, water chestnut

Fruits

Blackberry, blueberry, grapefruit, guava, kiwi, pineapple, pomegranate, pumpkin, cantaloupe, cranberry, lemon, lime, papaya, raspberry, squash, strawberry, tomato, banana, cherry, coconut, grape, mango, orange, plum, tangerine, watermelon

Beans

Edammame, Lupin beans, Soybeans, Black beans, Chickpeas, Kidney Beans, Lima Beans, Navy Beans, Pink Beans, Pinto Beans, Adzuki Beans, Black Eyed Peas, Cannellini, Beans, Cranberry Beans, Fava Beans, Great Northern Beans, Mung Beans

Dairy

This depends upon your body type, some people cannot eat dairy.  Milk is healthy for all ages, as is cooked cheese.  Avoid fermented cheeses as the funguses can affect your gut health and metabolism in negative ways.

Yogurt, cream cheese, greek yogurt, fresh cows milk, butter, goats milk, sheep’s milk, and cook cheese(cheese made with lemon juice or vinegar), and cooked cheeses (cheese that is yes, cooked).

Dairy is affected by its container, so choose glass or stainless steel when possible.

Mushrooms

Lion’s mane, Morel, Yeast, Chanterelle, Cremini, Enoki, Maitaka, Portabella, Shiitake, White, Beech, Cloud Ear, King Oyster, Oyster, Wood ear

Most edible mushrooms are superfoods if they have no known poisons or toxins.  Cook before eating just in case of misidentification.

For more Information please visit Talon_Fitness on youtube and check out the Nutrition Tier list.  Pull from the S,A, and B tier foods to develop your own shopping list.  This man is a man standing on the back of giants, and has become a nutritional giant because of this, the nutrition foundation on this is backed by heavy science, and we should not be afraid to agree, except in cases of conscience, or if avoiding unclean animal foods, or if we know things about killing bacteria, viruses, cancers, funguses, or avoiding carcinogenic foods in this we should disagree.  His list is strictly nutrition based, and does not include religious conscience, and may not have included carcinogenic research, or fungal research, or bacterial profile research.

This diet and exercise plan is still under revision, as comments come in from readers, and as I get time to explain in more detail some of the research topics that went into it’s development.  It will be updated on Smashwords or www.ChurchofOtters.com and nowhere else unless it ends up on Amazon, by myself.  All rights reserved.