Exercise Progression’s Nutrition Program


A Healthy, Comprehensive, Cutting Edge & FREE Nutrition Program!

If you would like Chris’ help with some additional coaching, please contact him: Chris@exerciseprogression.com 

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Read about the SCIENCE of this program here.

If you want to optimize your nutrition ratios, go here first.

***All foods referenced are organic, free range and NATURAL*** 

Below is the general food list: to find a more specific list that matches your blood type, click below.

BLOOD TYPES                    A                    B                    AB                      O



For more read here.

Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source


  • All meats and parts except processed meats*
  • Gelatin or bone broth
  • Eggs
  • Dairy, ideally raw
  • Greek yogurt
  • Cottage cheese
  • Beans and lentils
  • Yogurt
  • Fruits
  • Beans and lentils
  • White rice***
  • Honey**
  • Carrots, potatoes, sweet potatoes, pumpkins, squashes, yams and other veggies
  • Coconut oil
  • Macadamia nut oil
  • Avocado oil
  • Meats
  • Avocados
  • Olives
  • Olive oil (cold, not cooked, unless low heat)
  • Lard & tallow
  • Butter, ghee and kefir
  • Dairy
  • Seeds and nuts
  • Cod Liver Oil
Fruits & Veggies
  • All fruits, veggies and tubers

*Dark chicken meat and chicken skin have a high Omega 6 ratio, which is why they should not be staples in your diet. Processed meet are fine in moderation, but should not be regular source of protein.

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple unless you need calories from carbs to maintain weight.


AVOID (as much as possible) 

  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Cereal grains
  • Candy and processed sugar, even the “healthy” sweeteners
  • Wheat, oats, barley and natural grains
  • Foods that make you bloated
  • Diet or regular sodas (this is a HEALTH program)
  • Routine alcohol consumption – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices and fat burning ability immensely, especially if you already have poor digestion and metabolism.


1) Eliminate, Cleanse & Reset

2) Reintroduce

3) Refine (correct & continue)

1) By starting the Exercise Progression Nutrition Program, you will undoubtedly be eliminating some crappy foods from your diet. This will automatically initiate phase I by naturally cleansing the body and resetting it to where it should be – this is the most difficult yet imperative time for any nutrition program.

If you are relatively unhealthy, this can be an unpleasant process that proves too much for many people to overcome because of the symptoms associated with detoxing and withdrawals – so hang in there, use your cheat days and do whatever it takes to stick with this program until it becomes a lifestyle.

2) Once you have eliminated unhealthy foods for at least one week, ideally three weeks, you can introduce them back (if you think you can’t live without them or you want to test food sensitivities), one at a time to see how your body reacts. You may find that foods you ate everyday are the cause of bloating, cramping, aches and pains, fatigue and mental fog.

This process will tell you if you are sensitive to specific foods and therefore should stay away from them and only eat on occasion. You can eliminate one or more foods at a time, but only reintroduce one at a time, in order to observe the true affects of that specific food without any interference from other foods being reintroduced.

3) This is a journey that can take a lifetime, so sit back, relax and enjoy the ride. If you observe your body and stay dedicated to improving your health through nutrition then you will find the best foods for your body and lifestyle. This is ONLY done through trial and error of your own efforts. You can learn more detailed ways to cleanse the body here.


  • This program is for relatively healthy people who are free of major diseases. If you have diabetes, hypothyroidism, metabolic syndrome, candida overgrowth, gut dysbiosis, etc., then you may need to modify accordingly, which of course takes a lot of research on your part or working with a professional. Go to the Vital Statistics and Tests for Optimum Health page to learn how to figure out how healthy you really are and go here to learn how to troubleshoot high cholesterol.
  • Match your carbohydrates and serving size to your energy expenditure, i.e. if you sit all day you don’t need a lot. Carbs = fuel.
  • Don’t eat big dinners or dense foods late at night.
  • This program is basically void of grains, but if you tolerate some NATURAL grains in your diet, stick with them. Just don’t eat them because you heard they were good for you though, because for most people they are not, especially the way they are prepared these days.
  • Not all vegetables are easy to digest and some have a lot of indigestible fiber that leaves some people bloated and gassy. If that is you, and you know what veggies I’m talking about, avoid them because they are rotting in your gut and causing health problems.
  • As mentioned above, fiber can be an issue, so understand that fiber-rich foods and grains can be the cause of many stomach and health problems. Read more here on The Fiber Menace.
  • Nuts and seeds are high in Omega-6 fatty acids, which can promote inflammation and stagnation, so limit yourself to about 4oz per serving daily and make sure they are prepared properly: read more here.
  • Do not eat a food often if it is an avoid food for your blood type
  • Make sure to have some type of carbohydrate with each meal, otherwise your blood sugar can drop and you are prone to hunger, fatigue, cold hands, headaches and more.
  • None of this nutrition program will make you healthy if you don’t eat and sleep on a regular schedule while managing your stress.
  • What you eat for breakfast is your foundation for the entire day; make it count.
  • If you don’t have time to eat right or prepare your own foods then be prepared to make time later for treating the diseases poor nutrition causes.

Protein – Fat – Carbohydrate Ratios

Don’t believe any of the pre-fabricated ratios promoted out there, i.e. the 30-30-40 diet or whatever. We are all different – our own body can even change its needs for certain nutrients on a day to day basis. For this reason, it is up to you to observe your body and how it reacts to different ratio’s of fats, proteins and carbohydrates, and then notice how it can change on a given day depending on the season and your activity level. The blood type foods give great hints to what direction your body likes to balance itself.

You may need to log your meals and post-meal symptoms for awhile to get a good idea of the best ratios. If you are bloated and sluggish after a meal, it is the wrong ratio ,and/ or the wrong foods.


Depending on your history (antibiotic use, infections, exposure to toxins, poor nutrition, etc.) or blood type, you may be very sensitive to certain foods. Only your own observation and intuition will tell you which foods, as food allergy tests are very inaccurate, no matter how good they say they are.

For these reasons, please be aware of how your stomach reacts to the following foods – if you are sensitive to any of the following, eliminate them until you figure out the cause, which could be many things and often takes the detective work of an experienced, holistic health care professional. Or, you may simply need to balance yourself for awhile and heal your gut, then all of these foods will become easier to tolerate.

  • Cow’s milk and dairy
  • Beans and lentils
  • Seeds and nuts
  • Gluten
  • Soy
  • Chocolate
  • Coffee
  • All cereal grains
  • Quinoa, amaranth, buckwheat, etc.
  • Tapioca
  • Rice
  • Potato
  • Corn
  • Sesame



Here are a bunch of nutrition tools for you to try out and see which work best for you. Try to learn and apply a new tool every week, eventually utilizing as many tools as possible, on a daily basis.