Whole-Food, Cooking & Paleo Guide
Dr. Miller’s practical guide to breakfast, protein, eggs, fats, fresh flour, water, cookware, labels and the products he uses and recommends.
Build most meals from recognizable foods
Dr. Miller emphasizes freshness, nutrient density, adequate protein, thoughtful fats, clean water and ingredient lists short enough to understand. The goal is not perfection; it is to give the body better raw material more often.
Start the day nourished
Dr. Miller prefers a nutrient-dense breakfast after the overnight fast. Hunger, training, blood-sugar patterns and individual response can guide timing, but the first meal should add real nutrition rather than only sugar and stimulants.
Choose fresh and varied foods
Foods close to their natural form can provide protein, fiber, minerals, vitamins and variety that support the gut and whole-body function.
Read the complete label
Short, understandable ingredient lists are a useful filter. Then consider what each ingredient is, how much is present and how often the food will be eaten.
Protein, eggs and a practical calculation
Dr. Miller strongly favors animal-source protein for density and amino-acid quality. Plant foods can contribute protein too, but he does not treat a low-protein diet as interchangeable with one that consistently meets the body’s needs.
A practical protein illustration
- Approximately 5–7 grams of protein per egg
- Approximately 1.5 grams of protein per kilogram of body weight per day as the page’s working target
- Roughly one pound of animal-source food per 100 pounds of body weight as a simple illustration
- About 25 eggs to supply the high-protein example for a 200-pound person
These are illustrations of protein quantity—not a prescription to eat 25 eggs or one fixed target for everyone.
Dr. Miller’s egg preference
He prefers genuinely pasture-raised eggs with firm shells and thick, vibrant yolks. Color and shell strength can vary with breed, feed and storage, so appearance is one clue rather than proof of a producer’s claim.
Use stable cooking fats and protect delicate oils
Heat, light and air can degrade fats. Dr. Miller prefers real butter, lard, tallow or a quality cold-pressed oil for cooking and recommends storing oils sealed and away from heat and light.
Cooking fats
Avoid repeatedly heating frying oil. Choose a fat suited to the temperature, keep the container closed and replace oil that smells or tastes rancid. Dr. Miller does not recommend Crisco or margarine as everyday cooking staples and prefers real-food alternatives.
Ordinary cooking does not automatically turn a quality oil into trans fat after one use; degradation depends on the fat, temperature, time, oxygen and reuse.
Essential-fat support
Dr. Miller’s essential-fat list includes Complete Hi Potency Liquid Omega 3, Super E-P-A, Total Flaxseed Oil, Complete Omega 3 Essentials 2:1 and Black Currant Seed Oil.
Dr. Miller may use diagnostic manual muscle testing within a broader nutritional examination to help individualize a trial and observe response. It is not used by itself to declare a laboratory fatty-acid deficiency.
Open the topic that fits today’s question
Processed sugar, diet products and MSG
Dr. Miller recommends minimizing highly sweetened foods, diet beverages, artificial sweeteners, heavily flavored snacks and products that make it easy to eat past normal hunger. Compare the whole label and your response rather than assuming every additive acts the same.
Fresh flour, grain berries and coffee beans
Commercial flour may be enriched or bleached and can sit in storage. Grinding wheat berries or coffee beans at home improves freshness and gives the cook more control. Once a berry or bean is opened, its oils begin meeting air, heat and light.
Dr. Miller has observed that some people who describe gluten intolerance tolerate freshly ground flour used within three to five days. That personal observation should not be generalized to celiac disease or wheat allergy, where wheat avoidance remains necessary.
Microwaves and containers
Dr. Miller prefers other cooking and reheating methods when practical and recommends standing at least four feet away when a microwave runs. A properly functioning microwave is designed to contain its energy; distance reduces exposure further. Do not use a unit with a damaged door, hinge, latch or seal.
Do not heat food in plastics or foam not intended for that purpose. Choose glass, ceramic or a container specifically labeled for microwave use. Read the complete microwave EMF guide.
Stone-lined, cast-iron and nonstick cookware
Dr. Miller recommends stone-lined cookware to reduce direct contact with metal and worn coatings. Seasoned cast iron and other durable cookware can also be useful. Replace cookware with peeling, badly scratched or deteriorating surfaces and follow the manufacturer’s temperature and care instructions.
Condiments, chips and better comparisons
Newman’s Classic Oil & Vinegar Dressing is Dr. Miller’s short-label example. For chips, he prefers plain potato or tortilla chips over heavily flavored varieties and uses Tostitos plain tortilla chips and Lay’s Classic potato chips as practical comparisons. Primal Kitchen provides condiment and sauce options with ingredient lists he often prefers.
A shorter list does not turn chips into a nutrient-dense food; it simply helps make a better choice when that is the food being chosen.
Drink enough water and pay attention to what is in it
Dr. Miller’s rule of thumb is one-half of body weight in pounds as ounces of water per day. Climate, exercise, pregnancy, food intake, kidney or heart conditions and medications can move the need up or down.
Dr. Miller’s bottled-water examples
Fiji, Mountain Valley in glass and Evian were named as preferred natural sources. Bottled-water availability, storage and packaging change, so compare the current product.
Home water
Dr. Miller considers chlorine, fluoride, softened water, distilled or highly purified water and mineral content when evaluating home water. Begin with the local water report or a relevant test; pH and minerals alone do not determine safety.
Kitchen, water and food links
Retailer formulas, prices and availability change. Recheck the current label before purchasing.
- Fiji water
- Mountain Valley water
- Evian water
- Stone-lined / durable cookware
- Newman’s dressing
- Tostitos plain tortilla chips
- Lay’s Classic potato chips
- Primal Kitchen options
- Lard, tallow and cooking fats
- Flora organic sunflower oil
- Redmond Real Salt
- Aquasana whole-house filter
- Echo hydrogen-water pitcher
- Primal Kitchen store
- Epic Provisions
- Grain mill / flour grinder
- Coffee grinder
- Fresh grain berries
- Fresh coffee beans
Additional favorites
Nutri-West Complete Paleo protein powder; Nutri-West Total Green vegetarian protein powder; Epic Provisions bone broth and snacks; Primal Kitchen sauces, ketchup, dips and recipes; and selected Kirkland/Costco products, including organic unsweetened almond milk, after reading the current labels.
Practitioner supplements · Full product and resource library
As an Amazon Associate, Dr. Miller may earn from qualifying purchases. Other outbound links may also be affiliate links. The price to the visitor does not change.
Make better choices often enough to matter
Dr. Miller’s guide is intentionally practical and opinionated: prioritize fresh food, adequate protein, quality fats, clean water and labels you understand—then adapt the pattern to the person rather than chasing perfection.
Use this guide to build practical meals around fresh food, adequate protein, quality fats, clean water and labels you understand.
From the Desk of Dr. Dylan Miller
If Dr. Miller’s practical, testing-based approach resonates with you, use the visit guide to understand the process and choose the clinic pathway that fits your needs.
The goal is a clear baseline, focused recommendations and honest reassessment—not a one-size-fits-all plan. Learn what to expect before you schedule.
A Practice Built Together
The practice may carry Dr. Miller’s name, but it has never been a one-person effort. Chelsea Miller, Operations Manager, leads office operations, patient scheduling and communication, and the practice’s social media—helping people feel welcomed and cared for from their first contact.
Together, Dylan and Chelsea support patients through the Grant City, Missouri, and Des Moines, Iowa locations.
