In Part 1 I the foundations on determining what is considered a non-negotiable. In this Part 2 (of 3) I am sharing exactly my examplesDisclaimers (see previously) aside, we shall continue.

*IMPORTANT NOTE*
I have been for several month(s) living temporarily under newly strict lifestyle arrangements that prohibit me from cooking or preparing any wholefoods from scratch, nor am I permitted to bring any Eggs or Fish products. Hence what I am sharing here is a retrospect based off the majority over the last half a decade worth of experience amidst Cyclical Keto + Intermittent Fasting. 

Sodium, Magnesium, Potassium.

If we're talking about life or death situation ~ ordinary rock salt, as I disclose in perhaps the most important feature video I've done (thus far) suffices. This we are talking about basic necessity  nerve signalling and muscle function.

If however money is no object, one "brand" I personally vouch, though by no means I am paid at all for writing this, is pink salt by Murray Basin. Locally-mined in Australia it’s revered amongst "Michelin Star chefs" (or so they proclaimed) that it actually tastes different in a  more pleasant, “rich” kind of way. I can attest to this analogy as a "layered" kind that is difficult to describe, but certainly more than just savoury sensation.

Of equal importance, if not more so , is Potassium. KCL / potassium chloride or citrate version is recommended as they're relatively accessible. I used to recommend Cream of tartar (potassium bitartrate), but now I may yet reverse my stance for it to be highly prone for gut distress. I also would not recommend those "Diet Rite salt" 50/50 mix of sodium and potassium, because of their  anti-caking agents imparts that strange “taste” that is not pleasant to me, at all. 

Magnesium (Mg), for a bit of context has many obligate synergy to other nutrients, especially Vitamin D, calcium absorption and energy production in general. From most expensive to least ~ oxide, chelate and (not ideal but contingent source) ~ chloride flakes are all viable.  I used to tinker with phosphate or epsom salts, but case studies appear to justify some caution.  The oxide forms, often packaged with Vitamin B6 might be helpful in some instances for those with kidney conditions  but oxides are generally less favourable in terms of utilization.

Lastly, what about Calcium? I'd stay with wholefood / dairy. But for Economics ~ boiled and crushed egg shells and mixed within meals suffice, but not during fasting as that potentiates more gut distension. From research standpoint, supplementation garnered very polarising views, some finding more harmful than protective. 

Throughout fasting windows, mild gut distress/discomfort has always been an ongoing problem for me which I suspect has had something to do with how I am incorporating salts in warm beverages. But I believe this is more a matter of optimizing and experimenting fibre intakes from prior day of feeding. I happen to feel more stable and at ease, with less to no fibre intake.

As summary
Next to water, I don't think this is debate-able, if at all ~ salt is more necessary than it is detrimental.  I have learned over the years that much of the problems when starting SKD (standard Ketogenic, low carbohydrate / roughly 65F/25P/10C) revolved around the lack of salt intakes. Feelings of unease or heart palpitations (which for many recent years now I have zero occurrences) ~ pinches of potassium chloride resolve these literally within the hour, but others milleages may vary. Magnesium ~ oxides and chelated would be considered staple forms. I honestly have not known enough about Calcium ~ whether or not supplementing is worth considering, given their risks. But egg shells boiled and dried would be a dire alternative for me to resort to but I wouldn't consume within fasting window, better with a meal.

Interesting trivia ~ a long term study (albeit animal model-based) seemed to suggest that salt intake actually favours fatty acid oxidation (Mutchler MS et al 2020).  To add weight to the unappetising reception of low salt diets, there appears to be an interesting quote by Sir George Pickering, a professor from University of Oxford ~  "The rigid low-sodium diet is insipid, unappetising, monotonous, unacceptable, and intolerable. To stay on it requires the asceticism of a religious zealot." . 

Morgane Perraud @ Unsplash

Proteins.

• Eggs
• Meats - any - short dated
• Organ Meats ~ particularly livers.
• Meats - Glycine / gelatin
• Dairy - Yoghurts and cheese.

Eggs needs no introduction. I speculated much of its digestive health benefit many times from its Choline content.

Choline is not just for liver health. It is an essential support for the nervous system affecting digestion, gut health, inflammatory processes, muscle contraction and mental health. In terms of practicality ~ it is the most universal food, for any dish both savoury and dessert. It also serves as contingent complimentary, whenever meat proteins are scarce. And lastly the egg shells ~ so long as adequately boiled, salted, dried and grinded ~ serve as alternate and viable source of calcium (Brun LR 2013 et al). 

I clearly do not function nor do I handle stress as well as I can notice the difference for myself in just a few days of abscence.

My new living circumstance (at present / at the time of writing this article) prohibits all eggs or egg-derived products. Hence I had to resort to supplementing PBC (Phosphadytl choline) and then Choline Bitartrate. Both certainly adds to the expense of living. The difference were palpable enough that in my mental health and resilience, similarly to the same level when I tried ALCAR for the very first time.

Given how increasingly uncontrolled our stress is from everywhere ~ forgoing additional choline, in my experience-backed opinion, for any extended period, would be problematic. 

Interesting trivia: according to this Youtube® presentation ~ inducing choline deficiency is a widely used laboratory method to SIMULATE liver damage (both cancers and alcoholic related), in animal research models.

Humble staple dessert - egg, yoghurt, dessicated coconut, gelatin, sweetener.

Gelatin Powder comes next. I have vouched this numerous times in the past for their universality Despite it being no magical panacea against everyday stress I can only account for and from my own that overall QOL / quality of life seem worse on days where I consume less gelatin.

Recently I consume anywhere between 30 to even 45 grams per day especially when I needed that extra mental relief; that is quite difficult to describe other than it felt nourishing. 

When it comes meats proteins I shall rank from most desirable ~ gelatinous meats, seafoods / sardines, organ meats, then any other meats.

Taste and nutrients -  the fattiest cut of gelatinous meat I could find short-dated-or-marked down clearances. In no particular order - from Ox Cheeks, legs, Knuckles / butts, hocks, and shoulders. At an occasional $8 per kilogram, they net considerable amount of meals when pressure cooked with vegetables, dark leafy or starchy.

Pork leg ~ 1kg leg, cream, cabbage, lemon, onion and seaweed (finish).

As cost of living is getting dire, I have shared previously on the choices other than short-dated meats. One choice that is impossible to beat by its $3.50AUD per can ~ is Corned Beef.  At 21g for protein amount per 100g, there is little to complain other than its savoury and slightly monotonous palate. However that - can easily be remedied by using sugar free syrups eg. stevia flavoured BBQ sauces, sweetened soy sauce, and maple syrup. One thing I advise is to never cook this to the point of charring.

Simply warm with everything else on the feature meal, and enjoy.

DON Liverwurst Commercial-collage

Organ Meats, specifically liver is the multi-vitamin in wholefood form. I have talked and discussed about the nutritional differences between ruminants species here.

Chicken livers give from my experience a slightly sweeter undertone, where as Sheep livers have a more noticeable "metallic" taste. Beef ~ similar, but less.

Considering my lifestyle restrictions to not ably cook (besides microwaving) ~ I do whatever it takes to get livers off the shelves. Liverwurst, particularly. They are in my opinion very mild tasting, often eluding me they're not liver-y at all.

Other organ meats I'd consider are chicken first over ox hearts; both namely for their COQ10. I choose chicken over ox as chickens are more easier and faster to cook. Where as Ox hearts can be somewhat tough and rubbery, considering they are very easy to overcook, even amongst gentle simmer.

Besides, chicken hearts taste better. If you can imagine the most delectable mushrooms, a buttery, and juicy handful ones at that on a plate ~ that ~ would be the closest analogy I can describe.

As bit of trivia, a very recent 2023 research (Semeniuc AC et al. 2023) suggests that compared with fish and others - chicken hearts seem to have the most COQ10.

Sardine - Sole Mare Brand ~ at $3AUD. Tastes almost exactly the same as 90 cents Woolworths®.

If there is only one (1) affordable seafood source, that can only be sardines.

In light of my change of living arrangement ~ (no cooking, no eggs, no fish) the only discretion I have is exactly that, just a can after training as post-workout or breaking-the-18+hr fast. Brand wise I'd rate ALDI as the benchmark for their higher PUFA N3's over all others, and at the same price of <$1 AUD, why this has not been hoarded more than tissues, hand sanitizers and toilet papers ~ is beyond me.

Worth noting is that not all "tomato-sauce" variants taste the same. Some, particularly the "Seacrown" brand by Coles® are just (forgive my honesty) ~ disgustingly artificial. Woolworths®' on the other hand~ is by far the more appetising, compared to many.

Dairy - Yoghurts over cheese.

Then, we have dairy category.

Sadly, cheese is now a luxury given the crazy inflation. Adding to the fact I am actually prohibited to make a mess, if at all, in the kitchen in my temporary residence I have been unable to do my  weekly DIY yoghurt-making ritual. Hence, commercial Yoghurts, often hovering $4 to $5 ~ now have taken over as necessity for probiotics, and as non-negotiable source of affordable calcium. They are universal that I use them on a daily basis for both savoury and dessert applications.

I have written an entire feature length Self Meta based on my own circumstance,  given the propensity towards AS / Ankylosing Spondylitis; both calcium and/or Vitamin D restriction is not, unless institutionally supervised - to be a good idea.

At $4.50 AUD per kilogram I encourage anyone to reconstitute these with any fat sources to prolong their longevity and use. Dessicated fats, coconut creams, creams butters to name a few.

Summary
Protein is the easiest to summarise as they are the most readily "non-negotiable". Corned beef ~ frugal choice yet to be surpassed by anything better. Chicken livers and hearts ~  accessible staple for B12, some proteins and COQ10. Those sheepish to organ meats in general may need time to acclimatise with Liverwurst or if one can certainly afford - those gourmet / black label brand Liver Pate. PUFA N3 fats from seafood may deserves their own category here but for sake of readability ~ sardines are the most accessible choice. 

Fats.

• coconut creams
• desiccated coconuts
• coconut flours
• Dairy
  • Creams
  • Sour Creams

From most desireable (albeit least affordable) ~ all dairy saturated fats, then the family of coconut products - dessicated, flours, and creams. However, in terms of affordability and economics I shall begin from coconuts, and their derivatives before then moving down to dairy sources.

Dessicated coconuts are the most versatile form of fats one could imagine. It ticks ALL the objective criteria(s) that I have listed in Part one. Chiefly among them is flexible/multiple-use-cases on both savoury and dessert feature meals.It doesn't require cooking, nor refrigeration. The only thing I would not do is to cook under intense heat considering its already dry form. Another thing I've learned for the years is that you do need plenty of water especially if the majority of a meal is composed from it. Otherwise it will dry up your dish, but not as bad as coconut flours.

Next is coconut flours. A close second to desiccated. I ranked them slightly below here for a reason that being a much finer grind/form of coconut "meat" - more amount of water is needed here. These flours soak up water so much that will create a "drag" to your dish almost instantly. The dryness here also becomes a slight risk for accidental scratching the windpipe. Hence, something fluid and creamy is essential in savoury meal.

Coconut Creams, are next in line. Depending on the brand and type of additive and/or thickeners that one is sensitive to - it remains prudent to check over the ingredients especially guar gums. Gut distension and/or stress may (or may not) follows.

Although unverified whether or not if this method is valid ~ I generally find that the more "solid" the can is during shaking - one can speculate there are MORE thickeners than there are actual coconut content in it.

Lastly, we have the dairy sources. I am saving these last sadly because of their cost which has been, next to eggs - astronomical and unjustified.

If there is one indisputable, despite notoriety for being the most stolen item in the world. That would be cheese. Fats, proteins, calcium and Vitamin K2 in wholefood form.

Not listed here due to content length, but we have plant based MUFA & PUFA sources. Due to their mix of pros and cons, they did not make it into my list of non-negotiables. But they still have their uses which are acknowledged here. If there is one thing I admit,  that these plant based MUFA & PUFAs excel, especially EVOO ~ is purely from the taste and palatability stand points. EVOO (olive oil), despite glorified in mainstream science as healthy, have somewhat limited flexibility in that it can't be used by itself unlike, creams.

Peanut butters is next worth mentioning for it being (perhaps the only plant based) source of COQ10. But I'd have to consume MORE than an entire 300-400g tub at a time to get anywhere near a meaningful amount. Considering also its high oxalate content predisposing kidney stone risks.

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As Summary
All coconut products are the most essential one could ever want from fat source. Transportable, Dry (at least - for flours and desiccated) and Flexible (raw and as-is). But if there is even more convincing type of fat that is universally usable in all cases, no matter what, with actual protein content - that would be cheddar cheese. However, not everyone is granted the discretion luxury on a weekly 1kg or even 500g worth of cheddar.  There are other types of plant based fats worth mentioning - peanut butters, olive oil, rice bran oil. Of all these, peanut butter seems to be the only one ticking the most boxes. But they are very prone for over-indulgence, on the basis of how perfect they are in terms of perfectly equal sensory impact between salty and sweet. Further concern is their overall oxalate footprint which may prove noteworthy for those who are oxalate-sensitive. All in all saturated fats wins here as an overall that fits my definition as non-negotiable. But by no means plant based MUFA and PUFAs are excluded indefinitely.

ACV + Oats

To be continued!

In the next part I will continue disclosing my other essentials, carbohydrates for re-feeding allowances, as well as my ending thoughts.

Live-It-Forward,

AW.