The High Performance Journal​ - August 8th 2023

One thing you should know about me is that I love keeping things simple.

My life is busy enough as it is. I have a wife to satisfy, children to take care of, a business to run, and every day I'm churning out content for social media.

I don't have time for complicated so I optimize for simplicity.

One of the ways I do that is by eating similar meals every day.

According to Cornell's Food and Brand Lab people make on average about 200 decisions related to food​ every day and most of these decisions are made unconsciously.

If I can reduce the decision-making power I make towards foods this opens my brain up to make better decisions in the areas mentioned above.

It's also a great way of controlling what goes into your mouth, which makes dieting a lot easier.

Now if I were relegated to eating similar meals on a daily basis the foods I'd choose would to pass this test:

1. Does it help with my health and fitness goals?
2. Does it provide me with enough nutrients?
3. Can I see myself eating it regularly aka. Is it yummy?

So today's article will be on the 7 foods I could never live without. These are foods that I eat on a regular basis and, since I'm usually in charge of cooking, I make my family eat as well (muahaha).

7 Foods I Could Never Live Without

#1 - Striploin Steak

I eat steak around 2x a week and for good reason:

100 grams of a striploin steak is 194 calories while giving you 28 grams of protein.

It is also one of the most nutrient-dense foods on the planet.

Steak contains micronutrients such as creatine, iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, pantothenate, magnesium, and potassium.

Cook this with some ghee and you've got a nutrient-dense powerhouse that will fill you up for hours.

Paired with the next food you've got one of the best breakfasts on the planet.

#2 - Eggs

Eggs are a staple in the Go Family.

They give you a moderate dose of protein but that's only a portion of why they're so awesome.

They are one of the most inexpensive nutrient-dense foods you can consume to improve your brain, body & overall health.

Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid, choline, and other essential minerals and trace elements, including phosphorus.

Eggs are what I call nature's multivitamin. I love them so much I dedicated an entire thread to my love for eggs:

7 surprising reasons why you need to eat more eggs: pic.twitter.com/Gh0FNeS7XA

— Dan Go (@FitFounder) July 22, 2023

#3 - Broccoli

I eat broccoli almost every single day and for good reason.

The first reason is that they fill you up. 100 grams of broccoli is 34 calories and gives you around 2.5 grams of fiber.

The second reason is that they are nutrient-dense containing vitamins C & K1, folate, potassium, manganese, and iron.

They also are rich in various antioxidants and plant compounds like sulforaphane, carotenoids, kaempferol, and quercetin.

Adding these to my meals gives me a nice 1-2 punch of fullness and nutrients.

#4 - Fatty Fish

Throughout the week I make sure to get a steady diet of fatty fish.

They're high in protein and great for your brain health.

60% of your brain is made of fat & half of that is composed of omega-3 fatty acids & unsaturated fats. Fishes such as salmon, trout, albacore tuna, herring & sardines are rich sources of omega 3's.

​Research into the link between a diet rich in fatty fish and improved cognitive function goes back decades. They're also finding that consumption of fatty fish is also correlated to improved eye and cardiovascular health.

#5 - Kiwis

Kiwis are one of the most underrated fruits on the planet and this is coming from a guy who's obsessed about mangoes.

A medium-sized kiwi contains roughly 50 calories, and it beats most fruits in fiber content.

They have double the vitamin C as oranges. They're packed with vitamins E and K. A single kiwi has as much potassium as 1 medium-sized banana. They're also a great source of folic acid.

They've been shown to reduce the incidence of the common cold & flu as well as improve the digestion of proteins in the stomach and intestine.

Just make sure you eat the skin too. Eating the skin of a kiwi can increase its fiber content by 50%, boost folate by 32% & raise vitamin E concentration by 34%, compared to eating the flesh alone.

That said, kiwis are probably one of the more underappreciated fruits out there.

#6 - Whey Protein

Alright, this is not food per se but hear me out.

We all know the importance of getting more protein in the body. It's the most thermogenic (fat-burning) and anabolic (muscle-gaining) macros on the planet.

But whey protein has also been shown to have other benefits as well, one of them being its influence on the gut microbiota.

Also, I don't like eating too many meals throughout the day as I find it affects my ability to think. Yet, one of the ways to optimize protein intake is through getting enough (.8g per lb of body weight) and frequency.

To get around this, sometime in the afternoon I drink a shake that contains whey protein, creatine, greens, and psyllium husk for some fiber.

I find that it helps fill me up and gives me my protein needs while not slowing me down as a regular meal would.

#7 - Mangoes

I had to save the best for last.

Now this isn't about mangoes being some sort of "health food". Yes, they have a ton of great nutrients but that's not why I eat it.

I eat it because it's enjoyable for me. This also goes for ice cream, cookies, and that cream puff my wife brought home the other day (side note: it was delicious).

The best diet on the planet is the one you enjoy being on. This means including your favorite foods in moderation.

If we want to have sustainable results we need to have freedom in our diets.

This is why I have an entire module dedicated to flexible dieting in my Lean Body 90 system.

It's also why we get our clients to eat Shake Shack, In & Out Burger, pizza, etc. as a part of their nutrition plans.

Doing this takes us away from the "all or nothing" mentality that usually comes with eating to lose weight and replaces it with a knowing that you can eat a burger and not mess up your diet.

Adding your favorite foods to your plan is the key to sustainability. Do this and you'll get farther than any other diet on the planet.

If I were stuck on a desert island I'd bring these foods with me

The best diet is one that fills you up, gives you the nutrients you need, and is delicious to eat.

Also, the list is contextual to me and my goals. I want to stay lean, have steady energy throughout the day, not be hungry, live longer, and, if possible, gain a bit more muscle.

Your mileage may vary but if you have similar goals and like to keep things simple some of these foods might fit what you like to do.

Hope this article helped in some way.

Onwards and upwards 🚀

- Dan

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