IIFYM+ THRIVE – AdapNation’s Approach to Nutritional Wellness [PART 2]

What You’ll Read In This 3-Part Article

This is PART 2 of a 3-Part Article.

This 3-Part article helps you understand why food choice is so important, and introduces you to the AdapNation nutrition approach that we call IIFYM+ Thrive. You’ll learn the foundations behind this approach, the accompanying Food Pyramid and our 10 Daily Principles we use to help our family Thrive.

AdapNation IIFYM+ Thrive Gold (non-feature)

PART 1 – Reflect & Level Set…


Reflect Banner

  • Evolution Of Modern Food Consumption – Through The Eyes of an 80’s Baby
  • My Relationship With Food Now – Confessions & Realisations on the Power of Food
  • No Such Thing As A Perfect Diet – Reflecting on Today’s Popular Diets
  • IIFYM – All of it’s Good Points & Where it Falls Short on Wellness
  • Paleo – The Superiority of This Diet & What’s Lacking

PART 2 – IIFYM+ Thrive – What & How?


IIFYM+ Thrive Gold Wide

  • IIFYM+ THRIVE High Level – Our Foundations & Food Pyramid
  • IIFYM+ THRIVE 10 Daily Principles – Our Daily Food Guidance to Optimal Nutrition (1-6)

PART 3 – IIFYM+ Thrive – What & How?


AdapNation IIFYM+ Thrive Logo

  • IIFYM+ THRIVE 10 Daily Principles – Our Daily Food Guidance to Optimal Nutrition (7-10)
  • Other Aspects of Our Diet – Five Real-World Important Practices & Tools
  • Further Proof That Food Can Change Your Life – Other Great Resources & Leaders



IIFYM+ THRIVE – The High Level

Considering all from Part 1, it’s no surprise to hear that we at AdapNation lead a permanent diet that is centred around similar approaches to IIFYM and Paleo.

I want maximum flexibility for my family, whilst taking care to lead the very best life possible for my kids, wife and I.

The idea is to embrace all food has to offer – flavours, social experience, nutrients, emotions, calmness and vitality, whilst distancing ourselves from foods that take more than they give. We want to use food to maximise our mental and physical state, but not get orthorexic about it. That means making the best choices 90%+ of the time, but not beating ourselves up when we take a less optimal choice for the benefit of the experience.

IIFYM+ Thrive is the next generation of IIFYM. Effectively, it’s IIFYM but with some guidelines to both get the body you want whilst THRIVING

And just like Paleo and LCHF diets, Our IIFYM+ Thrive approach turns the traditional Food Guide Pyramid on it’s head. Check out the graphic below.

AdapNation - IIFYM+ THrive - Our Approach Pyramid
IIFYM+ THRIVE: IIFYM meets Clean Eating

Tier 1 – The Foundation is Meats and Healthy Fats, as opposed to wheat-based produce, with wheat-based foods relegated to Gluten-Free alternatives consumed infrequently. It’s a bit of a paradigm shift for most people, but it’s what our bodies were designed to do.

Healthy Fats
MEATS & HEALTHY FATS: Salmon, Avocado, Olive Oil, Walnuts & Cashews full of healthy fats

Agricultural processing of wheat is a relatively new thing in the context of the millions of years humans have existed, and it’s only been about 60 years or so since we’ve been able to produce wheat at the sheer scale we do today. Moreover, the scale has been possible only due to genetic modification, pesticides, herbicides and modern machinery and processes.

Tier 2 – Second, in abundance and from a calorie perspective is Vegetables. Similar to the traditional pyramid, but with a bias towards certain types of vegetables, and the avoidance/reduction of a couple veggies or associated products that do more harm than good. We also favour a disproportionate ratio of veggies to fruits, as fruit really is natures dessert and is loaded with sugar.

Prebiotic Veg
PREBIOTICS: This Stir Fry of Broccoli, Mushrooms and Spring Onions is jam-packed full of Prebiotic goodness

Tier 3 – That leads us to the Third Tier, which is Fresh Fruit. Fruits are seasonal and location dependant, but we have the opportunity now to have all fruits all year round and in every supermarket. Whilst you have to marvel at our achievement, we must pay respect that fruit was not often consumed, and it’s purpose was to offer us a hit of instant energy in the form of fructose and glucose. Fruit is something we enjoy and is nutritious, but we consume fruit in our household as treat due to its sugar content and acid profile, versus trying to make it a key part of our daily nutrient intake.

Fresh berries fruit
FRESH FRUIT: Lots of antioxidants and flavonoid value in this bowl!

IIFYM+ THRIVE – The 10 Daily Principles

Ok, so lets get into the specifics of our diet and how we think about our food choices. The below infographic gives some basic food choice concepts we live by under the four categories of Meats & Healthy Fats, Veggies, Fruit, and Gluten-Free Grains. It also outlines the The 10 Daily Principles we choose to live by 90% of the time.

AdapNation - IIFYM+ Thrive - 10 Daily Principles

(1) Work Within Calorie & Protein Targets

To manage our body composition of body fat and muscle, we simply stick to this key principle of managing calorie and protein intake. The Losing Body Fat For Good Part 2 Article helps you work your numbers. This is the single-most important aspect to body composition. Every other principle builds on from this.

4 Buckets Macro Targets
CALORIES & PROTEIN: It’s most important we are close to our Calories and Protein Targets – irrespective of body goal. Carbs & Fats are important, but no hard targets.

(2) 90%+ of Calories From Whole Foods

We’ve thrown away almost all of the pre-made meals and the processed goods. Instead, we cook from scratch using fresh sustainably sourced ingredients. We cut ourselves some slack on sauces, healthy condiments, prepared veggies and the odd frozen single-ingrdient meats for convenience.

Podcast 23 - Healthy Cooking Tips & Ideas
COOKING FROM SCRATCH: Cooking with whole foods does not need to be painful or long. Check out this Podcast Episode with Michelle.

(3) Build & Replenish With Protein

The most important Macro. It’s essential to repair, restore and build new cells and tissues in your body. Every cell, organ, tissue and muscle needs protein for optimal health and daily function. Not just for bodybuilders – everyone needs adequate protein. EVERYONE. This Article lays out a bit more detail as well as how we set our individual targets.

We prioritise Red Meats, Eggs, Fish, Poultry, Nuts and Pork – pretty much in that order based on nutritional value. You are what you eat ate – so we get our protein and meats from organic, grass-finished, grass-fed or wild caught sources. It makes a difference.

Post-Workout Beef Stir Fry & Rice Noodles
PROTEIN: Every meal we eat is centred around one or more Protein rich ingredients, such as Beef

(4) Fuel Energy & Mood With Healthy Fats

Healthy Fats are literally the backbone to our hormone production. Out of whack hormones create so many problems mentally and physically, and therefore is critical to optimise. Also, your body, and especially your brain, likes to run off of dietary fats. My mood and mental sharpness is greatly improved when I decided to exchange sugary-gluten foods for healthy fats. An absolute game changer for productivity!

Think Eggs, Avocados, Salmon, Olive Oil, Coconut Oil, Avocado Oil, Nuts, Butter and even Bone Broth!

Sweet Potato Eggs Royale
HEALTHY FATS: Free Range Eggs and Wild Caught Salmon are fantastic sources of Healthy Fat

(5) Thrive With Prebiotic Veggies

We are quickly piecing together through bleeding-edge science that our health and wellbeing is directly correlated to the health of our gut. The connection is so strong and previously misunderstood, that literally all diseases, autoimmune diseases, ailments, fatigue, mental disorders, cancers and obesity are being linked to a gut in disarray. The science and real-world health turnarounds are truly compelling!

So, we respect and care for our Microbiome – the diverse collection of trillions of bacteria that live in your gut. We feed them, diversify the colonies and help them thrive by eating lots of Prebiotic Veg – i.e. Vegetables with indigestible fibre.

Think Broccoli, Mushrooms, Onions, Leeks, Garlic, Asparagus, Artichoke, Sauerkraut and many other fibrous veggies. Oh, and we cannot forget the marvels of Beetroot for it’s superfood status. Our guts thank us with optimal health and wellbeing!

Salmon, Panchetta Wrapped Asparagus & Sweet Potato Mini Roasties
PREBIOTIC VEG: Most lunches and dinners contain one or more prebiotic veggies, such as Asparagus, Leeks, Onions, Broccoli or Mushrooms

(6) Fill Up With Sweet Potato

If you’ve been following the AdapNation Food Diary, you’ll know we have a thing for Sweet Potatoes. 🙈 It’s an incredible food, as it offers the satiation and satisfaction of white potato, is just as versatile, and most importantly is jam-packed with nutrients and fibre that will help you thrive. It does not wreak havoc with our blood sugars like White Potatoes previously did (such as regular food comas). Oh, and it tastes incredible when cooked and seasoned right!

SWEET POTATO: Superior to the White Potato in nutrients, lower blood sugar response and taste. So versatile and yummy!

For (7) to (10) – click on the link below

Continue Reading 👉 IIFYM+ THRIVE – AdapNation’s Approach to Nutritional Wellness [PART 3 / 3]

AdapNation - IIFYM+ Thrive - 10 Daily Principles (Feature) PART 3
IIFYM+ THRIVE – AdapNation’s Approach to Nutritional Wellness [PART 3 / 3]
Go back to the First Article 👈 IIFYM+ THRIVE – AdapNation’s Approach to Nutritional Wellness [PART 1 / 3]

IIFYM+ Thrive Logo - Feature Image (GOLD) PART 1
IIFYM+ THRIVE – AdapNation’s Approach to Nutritional Wellness [PART 1 / 3]

Follow this and other topic areas in our longer-form Articles series as they unfold, as well as the AdapNation Food Diary for healthy meal inspiration. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel.

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