JANUSZ SYPNIEWSKITHE ORIGINAL NOTES / VOL. 01
FOOD & LIFESTYLE
THE ORIGINAL THREE-PAGE RECORD
This is a list of foods and lifestyle habits I’ve been following. I try to maintain a balanced lifestyle and eat foods that fuel my body in the best way possible. I spend a lot of time researching healthy, nutrient-dense ingredients and making informed choices about what I eat. I avoid processed foods, cook most meals from scratch, and try to choose organic ingredients whenever possible.
01
Do not eat
- Fast food
- Fried food
- French fries
- Candy
- Soda
- Ice cream
- Alcohol
- Hot wings
- Nachos
- Burritos
- Pastries
- Cakes
- Box cereal
- White pasta
- Energy drinks
- Some dairy
- Ketchup
- Dressings
- Mayo
EAT
DRINKS
- Coffee
- Tea – green tea, black tea, chamomile flowers
- Water, S. Pellegrino
02
Veg + produce
- Spinach
- Radish
- Green onion
- Red onion
- Carrots
- Red green cabbage
- Garlic
- Watercress
- Kale
- Turnip
- Tapioca
- Red beets
- Avocado
- Tomato
- Cucumbers
- Apple
- Blackberries
- Blueberries
- Raspberries
- Cherries
- Plums
- Kiwi
- Broccoli
- Pomegranate
- Pears
- Mango
- Red potato
- Sweet potato
- Purple potato
His original words, categories and preferences, newly typeset. Research commentary is provided in a separate companion.
JANUSZ SYPNIEWSKITHE ORIGINAL NOTES / VOL. 01
THE FOOD LIST
BEANS / MUSHROOMS / NUTS / FERMENTS / MEATS
03
Beans & Legumes
- Chick peas
- Black beans
- Red lentils
- Proso millet
- Buckwheat
- Quinoa
- Chia
04
Mushrooms
- Wild mushroom mix
- Shiitake
- Reishi
- Golden chanterelles
05
Nuts
- Hazelnuts
- Pecan
- Almonds
- Walnuts
- Brazil nuts ‡
- Apricot kernels †
06
Fermentation / fermented foods
- Sauerkraut
- Kimchi
- Cucumbers in brine
- Cheeses – Gouda
- Red beets – juice/drink
- Goat cheese
07
Snack
- Dark chocolate
- Medjool dates
- Nuts
08
Meats
- Organic whole chicken
- Chicken feet
- Steak / beef grass-fed
- Beef shin/shank
- Bone marrow
JANUSZ SYPNIEWSKITHE ORIGINAL NOTES / VOL. 01
FOOD. REST. ROUTINE.
CONTINUED FROM THE ORIGINAL RECORD
09
Meats – continued
- Beef liver
- Sockeye salmon – wild caught Alaska
- Lamb
- Venison
- Sardines (bones, skin)
10
Stews / soups
Homemade11
Other
- Cinnamon Ceylon
- Rye bread mix
- Organic butter – unsalted
- Apple cider vinegar – organic
- Pure raw honey
- Maple syrup
- Kolymvari extra virgin oil
- Organic pasture raised eggs
- Moringa oleifera – drumstick tree – “miracle tree”
- Peruvian groundcherry – Aguaymanto
- Himalayan salt
- Black salt
12
Lifestyle notes
- Sleep – 7–8 hrs
- Dark room
- No electronics
- Walk barefoot on the ground / earth
- Sunlight 10–11am and 4–5pm for 15 min
- Light work in garden
- Gym 3–5x a week
- 3–4 times – red light
13
Feet Soak
- Epsom salt
- Organic castor oil + rub
14
Toothpaste
- Baking soda + coconut oil + hydrogen peroxide
These are personal notes, not assessed treatment instructions. Red-light timing/device details and toothpaste concentrations are unspecified. The companion discusses evidence and questions to take to a clinician or dentist.