Dietary Protocols


 Nutrition Chart

Autoimmune Protocol (AIP) - Reduce inflammation, identify food intolerance, decrease brain fog, fight fatigue, heal the gut.  

AIP Meals: Classic Lamb, Italian Beef, Classic Beef (Order Now)

The AIP diet is meant to remove foods that commonly cause inflammation in the body and leaky gut, and focuses on consuming nutrient dense foods that heal the gut, like bone broth. Generally, after a three-week elimination phase, you can add one eliminated food group back per week and track your symptoms. This allows you to identify your personal food intolerances. The AIP diet focuses heavily on whole, nutrient dense, grain-free, non-processed foods.

The AIP diet avoids things like: gluten, dairy, soy, nightshades, legumes, eggs, and most seeds. We recommend removing gluten, soy, and most processed foods permanently for optimal health and longevity.  

Visit our friends over at Autoimmune Wellness to learn more. 


Paleolithic (Paleo) - Reduce inflammation, decrease brain fog, fight fatigue, heal the gut.

Meals: All (Order Now)

This diet focuses heavily on whole, nutrient dense, grain-free, non-processed, and low-inflammatory foods. The basic idea of the Paleo diet is to eat as humans did in the Paleolithic / hunter gatherer era, before we corrupted our food system and before our our current chronic illness epidemic. 


Ketogenic (Keto) - Balance blood sugar, restore immune system, reduce inflammation, weight loss, weight gain, increase energy, increase cognitive performance.

Keto Meals: All (Order Now)

This diet causes the body to use fat for fuel instead of sugar (glucose). Keto is characterized by a high-fat, low-carbohydrate diet. When we increase our fat consumption and restrict our carbohydrate consumption (typically less than 20g net carbs per day), after several days our bodies will begin using fat for fuel (ketosis) by turning fatty acids into a powerful and slow burning fuel called ketones. Additional directions on how to execute a Keto diet are explained in our Smart Restart e-book (View Here).


Wahls - The Wahls protocol, or Wahls diet, is a variation of the Paleo diet. Like Paleo, it includes lots of dark leafy greens, and high fat animal foods. Wahls also encourages fermented foods like sauerkraut.


Low FODMAP - FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating. Some high FODMAP foods that we do not include in our soups are wheat, garlic and legumes. 


Lectin Free - Lectins are an anti-nutrient found in vegetables, usually in those that have seeds. Some lectins can be harmful if poorly cooked or consumed in great quantities. Lectins are most potent when raw: boiling, stewing or soaking in water for several hours can render most lectins inactive. When healing from autoimmune or nervous system disease, lectins found in the diet can stall the healing process.


GAPS - Gut and Psychology Syndrome (GAP Syndrome or GAPS) is a condition establishing a connection between the functions of the digestive system and the brain. This term was coined by Dr. Natasha Campbell-McBride, MD, MMedSci (neurology), MMedSci (human nutrition) in 2004 after working with hundreds of children and adults with neurological and psychiatric conditions, such as autistic spectrum disorders, attention deficit hyperactivity disorder (ADHD/ADD), schizophrenia, dyslexia, dyspraxia, depression, obsessive-compulsive disorder, bi-polar disorder and other neuro-psychological and psychiatric problems. Visit to learn more.


GAPS Intro - The GAPS Intro protocol is a variation of the GAPS diet. It consists of entirely meat broth or meat broth based soups. It is known to be one of the most effective ways to repair damage to the gut lining.


Low Histamine - A low-histamine diet is best for people who have histamine intolerance. Histamine is a chemical released by mast cells in the immune system when the body encounters an allergen, which causes an allergic reaction. Foods high in histamines: Aged cheese & meat, soy, fermented foods, nuts, chocolate, etc.


Low Oxalate - Oxalates are inflammatory anti nutrients found in some vegetables that can bind to vitamins and minerals and cause deficiencies. Those with a healthy gut and diverse microbiome will have little issue removing oxalates through their digestive system and maintaining micronutrient balance. However, someone with a leaky gut may be more susceptible to oxalate toxicity and deficiencies. Foods high in oxalates: Amaranth, sweet potato, buckwheat, cacao, nuts, spinach, rhubarb, beetroot, kale, kiwi, and collard greens




Our Director of Nutrition and certified nutritionist, Mary Ruddick CNC, explains why Keto is so powerful for healing.


Our Founder Brian "Captain Soup", contributed to the film "Fat Fiction" below.  Theatrical debut in select theaters beginning March, 13th 2020.