“The nutrition program she worked with me on have most certainly been a primary reason why I’ve been feeling so well.”


The letters P, F, and C stand for the three “macronutrient” categories that every food falls into: protein, fat, and carbohydrate.

Protein boosts your metabolism every single time you eat it, so you want to eat it throughout the day.

Healthy fat keeps your blood sugar stable and causes your body to release a turbo-fat-burning hormone, boosting your metabolism.

Carbs (specifically from veggies and fruit) supply you with sustained energy.

The PFC approach focuses on real, whole foods while removing inflammatory foods like bread, pasta and grains that can interfere with optimal digestion, energy levels and vitality.

What is unique to this plan is our top priority is to focus on the individual and focus on nutritionally dense foods and eliminating the individual’s food intolerances.

And there is an emphasis on timing. It is not just about eating the correct foods that our ancestors ate, but when you eat those foods (or don’t) plays a huge role in how your metabolism functions and how your brain and body work, too.

“PFC Every Three” is the term coined referring to eating a combination of the three “macros” every 3-4 hours, starting within an hour of waking up, until your head hits the pillow at night.

This keeps your blood sugar levels balanced which is the KEY to everything from awesome energy levels, positive moods, improved mental clarity, supported metabolism, and vanished sugar cravings.

If you struggle to maintain a healthy eating regime, it can often be because your blood sugars are imbalanced and your hormones are out of whack.

This way of eating is a plan we recommend to clients who experience stress and hormones instability. The diet is further adapted to those dealing with digestive disorders and chronic inflammation.

To understand more about this diet, apply the rules to you and start adopting it, check out our PFC Guide with Recipes.


  1. Fat intake is important. Recommend a teaspoon of all fats except hydrogenated (which cause inflammation). These include, saturated, long chain, short chain & medium chain triglycerides (lard or tallow, omega 3, butter & coconut oil)
  2. Eat balanced. At every meal eat protein, fat and unlimited non starchy carbohydrates
  3. Have a bedtime snack 20 minutes before sleep to help improve sleep if sleep disturbances are due to instable blood sugars
  4. Reduce starchy carbs – these include grains, legumes, fruit, carrots, and potatoes
  5. Increase cruciferous and leafy green veg
  6. Drink plenty of water
  7. Eat regularly every 3 hours
  8. Exercise. Even going for a walk improves blood sugar stability
  9. Avoid stimulants and irritants such as caffeine, alcohol and nicotine
  10. Avoid food sensitivities

How can this diet plan balance the body?

  • Balance blood sugars
  • Balance inflammation
  • Support hormone imbalance
  • Encourage healthy weight stability