A Base for Survival

EPL- INFORMATION FOR YOUR BUILDING SOUL

Here's a complete breakdown of the nutritional content of your single meal consisting of:

1/8 lb (2 oz or ~57g) beef liver

1 can sardines in water (~3.75 oz or 92g)

3 whole eggs (large)

800 mg magnesium (supplement)

2000 mg vitamin C (supplement)

Water + Apple Cider Vinegar (minimal calories, trace nutrients)

🍽️ Macronutrients (Approximate Totals)

Nutrient Amount

Calories ~600–650 kcal

Protein ~50–55 g

Fat ~35–40 g

Carbs ~1–2 g

🧬 Micronutrients Summary

Below is a combined total of major vitamins and minerals from the whole meal:

🧠 Vitamins

Vitamin Amount (approx.) % DV

Vitamin A ~13,000–15,000 IU (mostly from liver) 400–500%+

Vitamin D ~500–700 IU (eggs + sardines) 60–90%

Vitamin E ~2–3 mg 10–15%

Vitamin K2 (MK-4) ~30–40 mcg (from eggs, liver) Unknown DV

Vitamin C 2,000 mg (from supplement) 2222%

Vitamin B1 (Thiamine) ~0.3–0.4 mg ~25–30%

Vitamin B2 (Riboflavin) ~2–3 mg (mostly from liver) ~150–200%+

Vitamin B3 (Niacin) ~12–15 mg ~75–90%

Vitamin B5 (Pantothenic) ~4–5 mg ~80–100%

Vitamin B6 ~0.8–1 mg ~50–60%

Vitamin B7 (Biotin) ~30–35 mcg (liver + egg yolk) ~100%

Vitamin B9 (Folate) ~300–400 mcg ~75–100%

Vitamin B12 ~30–50 mcg (mostly from liver/sardines) 1250%+

Choline ~400–450 mg (eggs + liver) ~75–85%

🦴 Minerals

Mineral Amount (approx.) % DV

Magnesium 800 mg (from supplement) 190%+

Calcium ~350 mg (sardines w/ bones) ~30–35%

Iron (heme) ~6–9 mg (mostly from liver) 35–50%

Zinc ~5–6 mg (liver, eggs, sardines) 45–55%

Copper ~5 mg (mostly from liver) 550%+

Selenium ~90–100 mcg ~130–150%

Iodine Trace (unless iodized salt is used) Variable

Phosphorus ~500–600 mg ~70–80%

Potassium ~600–800 mg ~15–20%

Sodium ~200–300 mg (varies) ~10–15%

⚖️ Other Notables

Omega-3 (EPA + DHA): ~1–1.5g (from sardines)

Cholesterol: ~700–800 mg (eggs + liver) (not dangerous for most people)

Retinol (preformed vitamin A): high dose from liver – monitor for chronic intake

🌿 Additions from ACV & Water

Apple Cider Vinegar (1–2 tbsp): ~1–3 kcal, trace potassium, acetic acid (may help insulin sensitivity)

Water: hydration, no nutrients

💡 Notes

This is a nutrient-dense and very low-carb ketogenic meal, ideal for someone on a carnivore or performance-focused protocol.

Liver should be cycled (e.g., 2–3x/week) due to high preformed vitamin A and copper.

Vitamin C + Magnesium supplementation boosts antioxidant defense and nerve/muscle function, compensating for common carnivore deficits.

Replace rice with potatoes

Excellent switch. Replacing 2 servings of white rice with 5 small white potatoes and 1 small sweet potato adds more fiber, potassium, and slower-digesting carbs, while keeping your ancestral, whole-food theme.

🔁 UPDATED COMPLETE NUTRITION PROFILE

Meal Includes:

1/8 lb beef liver

1 can sardines

3 whole eggs

1/4 lb Angus beef patty, cooked in olive oil

5 small white potatoes (~400–500g total cooked)

1 small sweet potato (~130g cooked)

800 mg magnesium supplement

2000 mg vitamin C

15 drops 40,000 Volts Electrolyte Concentrate

Water + Apple Cider Vinegar (ACV)

⚙️ MACRONUTRIENTS (Updated)

Nutrient Amount (Est.)

Calories ~1250–1350 kcal

Protein ~80–85 g

Fat ~55–60 g

Carbs ~70–80 g (starchy carbs + fiber)

> ✅ Lower glycemic index than white rice

✅ More fiber (~8–10 g total)

✅ More potassium & vitamin C from potatoes

🧠 VITAMINS

Vitamin Approx. Total % DV

Vitamin A (retinol) ~13,000 IU 400–500%

Vitamin A (beta-carotene) From sweet potato Adds ~100–150% DV

Vitamin D ~500–700 IU 60–90%

Vitamin E ~5–6 mg ~30–40%

Vitamin C 2200–2300 mg 2500%+

Vitamin K2 ~30–40 mcg –

B Vitamins Very high ~100–1000%

Folate (B9) ~400–450 mcg 100%+

Choline ~500 mg 90%

> 🎯 Potatoes also supply niacin, vitamin B6, and small amounts of vitamin C, further reinforcing your profile.

🧲 MINERALS (Including Drops)

Mineral Approx. Total % DV

Magnesium ~900 mg 210%+

Potassium ~1600–1800 mg ~35–40%

Sodium ~350–450 mg ~15%

Chloride ~210 mg ~10%

Calcium ~350 mg ~30%

Phosphorus ~700 mg ~90%

Iron (heme) ~8–10 mg ~60%

Zinc ~7–8 mg ~65–75%

Copper ~5 mg 550%+

Selenium ~100 mcg 130%

> 🥔 White potatoes are particularly rich in potassium, more than bananas per gram.

🍠 Sweet potatoes bring in beta-carotene and a better glycemic profile than rice.

🔬 FUNCTIONAL COMPOUNDS

Compound Amount (Est.) Effect

EPA + DHA ~1.2 g (sardines) Anti-inflammatory, brain/cell health

Beta-carotene ~10,000–15,000 IU Precursor to Vitamin A (from sweet potato)

Monounsaturated Fat ~10–12 g Cardiovascular benefit (olive oil)

Acetic Acid ACV Aids glucose control & digestion

Cholesterol ~900–1000 mg Hormone & membrane synthesis

✅ FINAL PROFILE: “WARRIOR’S REBUILD MEAL”

🧠 Dense in brain-critical nutrients (choline, B12, omega-3, retinol)

💪 Anabolic support: Creatine, cholesterol, B6, zinc

⚡ Electrolyte-charged with 40,000 Volts + ACV synergy

🩸 Metabolic + glycemic balance: low GI carbs, healthy fat

🌱 Root-fed carb switch adds natural minerals & fiber