How To Achieve Maximum Dietary Nutrient Density - The B.rad Nutrition Guide

Jun 17, 2025

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Welcome to class!

In this episode, we dive into the B.rad Nutrition Guide—a simple, practical, and totally free resource you can download at bradkearns.com. Print it out in full color, stick it on your fridge, and use this tiered ranking system to navigate the world’s most nutritious foods with ease. It’s really this simple: ditch the processed junk and aim for maximum dietary nutrient density. At the very top? Meat and fruit. That’s the next big dietary trend—global All-Stars like red meat and fresh, locally grown fruit that taste great, provide essential nutrients, and deliver healthy carbs and fiber.

This show will walk you through the guide step-by-step, highlighting nutrient-dense favorites like pasture-raised eggs, wild-caught oily fish (think sardines, mackerel, anchovies, salmon, and herring), shellfish, animal organs, high-fat dairy, and the best plant foods like avocado, dark chocolate, fermented foods, raw honey, and more. I get into the details on choosing the highest quality oils, the importance of saturated fats for cooking, and why industrial seed oils are a major no-go. We also hit on smart supplementation with whey protein and creatine, the importance of mineral water, and which beverages get the green light. It’s a comprehensive, practical, and refreshingly simple approach to eating that you can start today.

Download free B.rad nutrition guide here: https://bradkearns.com/wp-content/uploads/2024/11/NEW-B-Rad-Nutrition-Guide_r2.pdf

TIMESTAMPS:

Brad reviews his B.rad Nutrition Chart. Step one is to get rid of the processed food and strive for maximum dietary nutrient density food. Meat and fruit are at the top of the list. [00:51]

Oily cold-water fish are accessible and affordable. Shellfish have great nutritional value. [02:45]

If you want dairy in your diet, choose organic high-fat, preferably raw dairy. If you are looking to eat chicken, turkey and pork, look for sustainability and humane care of the animals. [04:07]

Colorful, nutritious, easy-to-digest plant foods include avocado. It is actually a fruit. Anything with a seed is a fruit. When it comes to dark chocolate, look for bean to bar. [05:50]

Fermented foods have many benefits. Navigate carefully with vegetables. [07:06]

Honey is a great thing to add to your daily routine. Nut butters are very helpful. [08:33]

There are many differences when we look at the various oils. Saturated fats are best to cook with. [09:46]

We all need protein. Not just athletes. [12:50]

As far as beverages go, mineral water and kombucha are at the top of Brad's list. [13:51]

LINKS:

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