You can eat the bones if they are soft, you would get a good portion of calcium and phosphorus. You can do the same with fish. However, I´d make sure these come from healthy animals as heavy metals such as lead tend to get stored in bones. But you might need to be cautious doing that too often, as I remember sabertooth once said that when he ate cooked bones he had some issue, think it was elevated blood pressure? But he uses or used bone meal instead of dairy for his calcium needs. This would give you a great amount of minerals plus a good calcium/phosphorus ratio. I also recall that he said he got dairy cravings when he didn´t consume the bone meal  (which was low temp proccessed). I put this to the test when I wanted to stop eating dairy. So I started consuming canned sardines with skin and bones. As a result my dairy cravings stopped. I also think this might be one way to prevent/halt or even reverse cavities, in case you cannot or do not want to consume raw dairy. Both calcium and phosphorus seem to be one of the critical components.

Horse meat has the highest content of iron, followed by beef. If you ever had it this stuff is super red in color. Organ meats like liver have even higher contents, but I wouldn´t feed this to a baby nor a child. Finding a good source of horse meat could be difficult. Some old racehorses often end up for meat, but they might have gotten all the steriods due to the races. Aside of diet it might also depend on the cow breed. Some time ago I had scottish highland beef and it was also more red in color than other breeds. The taste was different too and I had a feeling it gave more energy. Maybe thats due to the oxygen effects of the body from iron. I´d just stick to beef if I were u if you are unable to find other good sources.

Regarding the Vitamin C you could try kiwis or papaya. They have a high C content, far more than Oranges and contains 4 different enzymes to break down protein, fats, carbs and apparently also cellulase. They are also rather on the lower side of carbs, which I think makes them a good choice, especially for winter (due to high C). But I would not give it together with breast milk, as when mixing it with dairy it causes the dairy to curdle and make it taste weird. Another good option with higher C than oranges would be Papaya, which too contains all the enzymes and is not too high in carbs, compared to other fruit. It also tastes great, as kiwis might not be for everyone. Yellow bell peppers have even higher C content and they are very low carb. You could give it a try, kids do sometimes like them. I would not overdo it though. Too many Nightshades aren´t a good thing - this article is interesting about nightshades https://www.westonaprice.org/health-topics/food-features/nightshades/#gsc.tab=0

Yes, I almost only had cooked meat. There is certainly a difference between cooked and raw. Cooking destroys nutrients, enzymes, creates AGES and other toxins. I will not promote cooked meat on a RDP forum, but cooking made things tastier at last for me, and I do think that it´s important that you enjoy the smell of your food. Eating raw meat has little smell, so I was not excited as much. I´m sure thats because my taste buds are messed up and I´m addicted to the maillard reaction But whatever, it did the trick. The problem with chunks of beef is that the connective tissue needs to be broken down by your stomach acid, and if that one is weak you have a problem. I had constipation when I could not digest the raw meat, with cooking these connective tissues become softer and easier to digest, unless you do you steak too well done or dry it out too much.

The miced lamb and beef is easy to digest, already very small and broken down, I find it ideal for people that have low stomach acid. With the chicken leg I did have my issues, I believe it was due to the low bile production of my liver, which breaks down the fats. Chicken is quite an unnatural food by itself, so from an evolutionary perspective I think other animals (beef, pork, lamb, wild meats...) are more recognized by the body, digested easier and utilized better. I bought almost entirely organic beef mince that had a very good taste, my lamb was from new zealand but not organic, and the chicken leg was organic (which does not say much anyway nowadays since chickens are fed usually crap grains and soy). I always did my meat on the pan, so I fried it in the fats mentioned before, sometimes I added a little bit of water so it doesnt get that dry. Certainly frying was the last healthy option, but the fastest, easiest and tastiest for me. As I fucked up my steak attempts too often (too rubbery and dry when I did them too well done) I switched to mince. The fried whole eggs I had on the side, I rarely boiled them. I think the whites are harder to digest when boiled, I noticed that the whites sometimes came up when I had to puke. Not a surprise since the whites have a high alkaline ph, that does not fit with acidic meat or egg yolks. So the smaller fried chunks were easier to digest than the big egg white chunks after boiling. I did quite some experimentation throughout the last couple of months to make meat (even harder cuts) more easy do digest. Frying is a hit and miss on big meat pieces, boiling takes long and can make it chewier, so I "discovered" that when you put meat pieces in a pyrex like glass container, fill it with around 2-3 cm of water, cover it with the same pyrex container at the top to create a kind of vaccum and put that in the oven on 140 C (over and under heat mode) for around 1 1/2 hours the meat becomes very tender. But the biggest plus I find is that the water soaks up all the collagen from the fat and cartilage, which I noticed is great to heal the intestines. Its far more efficient to put several big pieces of steak or whole chicken in the oven, instead of burning the carcinogens on the pan, it also keeps longer warm. I did try to make bone broths, but I couldnt stand the 1-2 days cooking time. Way too much hassle, so if you are into cooked meat, want that nice collagen like liquid as with broth, all it takes is roughtly 1 and a half hours to have a low temperature cooked food (the meat inside the glass container does not reach 140 C anyway I believe), that keeps warm for hours in the oven, is very soft and tastes great. Lastly, I want to say that when I did the cooked carnivore back then, I also consumed good amounts of red wine, that helped me digest my foods very well. Red wine does wonders when you have low stomach acid. Needless to say you need to be careful with alcohol.

That was the last one. sorry about the spam, but had to split it. Btw. this is not my research...

Ovomucin represents about 2–4% of the total egg albumen protein in avian eggs, its content in thick egg white being 2–4 times that in thin white. Ovomucin is responsible for the gel-like properties of thick egg albumen.
Egg white thinning, the most important change in egg white during storage, is usually attributed to the degradation of the ovomucin complex.
Egg white contains two forms of ovomucin: insoluble and soluble.
Soluble ovomucin is presented both in thick and thin albumen, while insoluble ovomucin is found only in thick albumen. Insoluble and soluble ovomucin contain different proportions of ovomucin subunits.

Raw eggs also interact with iron, for the same purpose to deprive bacteria from using it.
Transferrins, such as ovotransferrin (from hens’ eggs) and lactoferrin (from milk), chelate iron, making it unavailable for microorganisms. This probably is not important in food products, however, where plenty of iron is usually available.
Ovotransferrin has an enhanced antimicrobial effect on Gram-negative and Gram-positive bacteria when complexed with zinc. Synergism is also evident when ovotransferrin is combined with bicarbonate or citrate ions, or with EDTA

At the alkaline pH of raw egg white (pH >9), the iron sequestering ability of ovotransferrin is enhanced, and it is considered to be a major impediment to the growth of many organisms.
The proteins present a relatively hostile environment to invading microorganisms by making biotin, riboflavin, and iron relatively unavailable, inhibiting bacterial proteases and binding bacterial cells together through electrostatic interactions.
Thin albumen differs from the more viscous thick albumen in the amount of the protein ovomucin; the percentages of ovomucin are approximately 1.2% and 7.5% in the thin and thicker albumens, respectively.

https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/ovomucin

It seems that eating whites separately will allow to bind to bile acids and eliminate them.
And if we eat the whole egg, we will eliminate part of its cholesterol.
"OV-feeding significantly increased the fecal excretion of bile acids or cholesterol.
Serum total cholesterol was significantly lower in rats fed OV.
OV may also inhibit the reabsorption of bile acids in the ileum, thus lowering the serum cholesterol level.

- Ovomucin increases the fecal excretion of bile acids and cholesterol and inhibit the reabsorption of bile acids.
- Ovomucin is an anti-adhesive agent against infectious diseases.
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Actually a raw egg white has a mix of soluble and insoluble fibers, and it explains that the more fresh eggs are more slimy, and they get more liquid when they age. More slimy = more ovomucin (2 to 4 times more)
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I have not yet found if there is a difference if eggs are not fertilized, but I am quite sure there is, as I have already read there is a difference in its protein.
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So now the practical consequences!
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Of course I deducted by crossing the information with the previous ones I have...
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- It is worth chosing when and how to eat raw or cooked whites.
- You can use raw egg whites similarly to beans in the bean protocole. What we know from this protocole gives the following conclusions:
- If you eat the yolk with the raw white, you will loose part of the cholesterol and the fat, because soluble fiber binds to it.
- Raw white eaten out of meals -and at least with no fat so no yolk- can lower your cholesterol by making you produce new bile from your cholesterol. And it also helps you detox your bile.
- Raw whites if tolerated (ramp up slowly) will bind bile in the intestine, but also pathogenes! (I have found it is the case for E. Coli)
- Get fresh eggs if you want to get more ovomucin.
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So I separated white and yolk again, and did a morning coffee with yolks only again ... and I did not like it!
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So I did the improbable... I have made coffee with egg WHITES! ...and I loved it. It just dilutes the taste and gives it a salty hint. (I am still with decaf for the bitter taste, and zero sugar)
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As I was searching when to eat raw whites alone and had concluded that an empty stomach as for beans was the best... I have it.
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- OF COURSE I cannot know yet if coffee reduces its action or not.
I guess that it is less harsh on the gut than the jelly made by psillium... So it will be my 1st choice for taking in the morning.
- Remember it has sulfur and you have to ramp up within the limit of having sulfur farts... I just can tell that for ME, the side effects went away and I can have 6!
- Ovomucin is an anti-trypsin and has an effect in the duodenum. In order to not bother more than it's own digestion of the white, I still do not know how long after taking it you can eat a meal with protein.
- I have tried another experiment. I know bananas feel heavy and hurt a bit in my stomach. But I tried to eat some, after all they have some soluble fiber too when they are a bit slimy, and when I felt this cold weight in my stomach, I drank some egg whites. And indeed the sensation went away.

I had stopped cocoa products for some months, but lately I eat again some 100% fatty chocolate. I guess there is a reason for that. I suggest listening to your body. Cocoa powder I would generally stay away from, you could try the fermented bean itself, which I did for some time, but it´s a bit too heavy in taste. I can also agree that cocoa products can make you very productive and give you great focus, energy, libido and amazing cognition. When looking back I think the combination of raw egg and cocoa was a bad idea. I remember puking a lot when combining cocoa and raw eggs, like doing raw mayo) and eating a bit of chocolate some time after. When I eat it now (stopped the raw egg) I don´t have that issue. But if I eat too much I have to be careful. I also had a time in the past when eating raw fruit made me almost instantly aggressive. But that could have also been a combination with other foods. Meat protein with fruit was the issue when I think about it. Not a good idea. I also measured blood glucose after that combo and it shot up like crazy, plus I felt dizzy and weird and when it was very bad I also had some nasty pain in the pancreatic area.

I also tried some mag supplements, but some time ago I came to the conclusion that I seem to have an issue with ALL supplements, regardless of its kind, and I tried a shitload of everything throughout the years. Once somebody shared a good reason why some people of the general population just don´t do well on supplements in general, unfortunately I didn´t save that info. But he went quite into detail. I am certainly one of these folks. I also said many times that this is the last time... just to order another one recently, which of course ended up being a waste of time, money and disrupted digestion. At one point I thought it could be the outer shell of the cellulose of some pills that´s irritating the gut, but even when I took them without the coating it didn´t work.

When it comes to mag I would just stick to seafood tbh, and if you have a craving go for things such as nuts or avocados. And I would keep the other mag depleting minerals in mind. If you have it very bad use a magnesium spray, that does help I found and has no side effects (beside some occasional itching when you have dry skin). It also gets absorbed very fast (especially on your foot soles). It´s cheap and lasts long too. And has no side effects opposed to indigesting things such as mag malate or citrate and all the others.. Plus they taste like shit. Epsom salts are of course another option, but who has the time to do footbaths? And don´t try to indigest ES, I did that for some time and God it tastes disgusting, but it works almost like an enema. Go for the spray, it can also help to prevent seizures for people which have issues such as brain tumors.

I did flaxseed oil and freshly ground seeds plus yoghurt for several month, years ago, which is also part of the budwig diet protocol. I would certainly NOT recommend it. Initially it was ok for going to take a dump in the morning (as this is the first thing you should take) but than it was not so great anymore. Flaxseed has an extremely high content of estrogen https://www.superfoodly.com/estrogen-foods-list-50-high-phytoestrogen-sources/ . I remember going on plant based years ago starting this nonsense. That was when my health started to go downhill. From lifting weights to becoming a useless plant based bloated fatigued low libido individual. Do me a favor and don´t recommend this crap here.

@sabertooth. Interesting facts about Van. Is it Dean we are talking about? I had quite some contact with him and his knowledge was superb. If you have you own animals I think you get a good picture of what dairy is all about. Certainly one of the most experienced guys of this forum, including you.

Hope all works out well for you and that your sentence won´t be too hard. You did a bit of a silly thing and I think your voice would be much more heard if you would pursuit your ideas on social media. I read many of the yt comments that you have on your channel at one point, and people really want you to make more videos and ask for guidance. Not only diet wise but also when it comes to ways of thinking. I think that´s the place where your experience and wisdom would be far more fruitful than tags on a wall somewhere in kentucky. The audience is far bigger and the impact much greater. To me your are one of the most experienced, if not most experienced person on a RPD to date, and I really value your advice in many aspects. Social media today is far more powerful than ever and will continue to be so. I would however not just upload on youtube, as these can be taken down any time, but also publish on other alternative sources like odysee.com, where the wrath of censorship has not reached ridiculous levels as on mainstream media. Just set some rules regarding privacy exposure, not filming kids, girlfriend and so forth. Putting up a patreon or something similar would also get you some income. I would also consider getting some cryptocurrencies as a long term investment, just a bit of money that you don´t care losing might give you enough one day to buy your own land, further away from rules and restrictions whilst being self-control. Look at bitcoin now, from $0.0008 for one to 60k. The cost of a gram of weed would have made you a millionaire today. It´s absolutely ridiculous. I very much regret not having bought some years ago, just for fun. Cryptos seem to be the future if you watch some of the 'conspiracy' movies, why not take that easy opportunity? Don´t get caught being stupid twice..

https://www.youtube.com/watch?v=EM7hfIAHxno

good interview that compares the health and diet of the Masai to other african tribes including the Hadza. Goes also into detail what the Masai actually eat.

mercolas site has been taken down some time ago, link won´t work directly anymore. "Nose" related issues and mucus producing foods are strongly connected to dairy. I´d completely cut it out, regardless if raw or not. I would also start taking bee pollen which has been dried at low temperatures. Ask the producer to find out. The lower the better. Studies clearly document the degradation of nutrients once temp goes up. I know that taking that can resolve allergies like hay fever. Might work for your case too. I´d start slowly, one pollen per day, then 3, then 7, and so forth, up until a teaspoon or more if you feel like. Once you are accustomed to some grains you can usually increase faster. But going too fast can cause an allergic reaction, like itching, stinging or worse. I´d give it 2-3 weeks until you worked yourself up to a teaspoon. And I´d take it on an empty stomach if your digestion permits it, and put it under the tongue to dissolve it. There is another study that showed less absorption if you just gulp down the whole grain.