pondera balance your body

A Meal Plan for Optimal Health

The Pondera Meal plan includes meals that are designed to provide an optimal balance of essential healthy fats, low glycemic high fiber carbs and lean proteins.  Our meal plan follows principles of the Mediterranean Diet as well as the Zone Diet.
This meal plan and diet is beneficial to virtually everyone. It is also based on science of the Eicosanoid that controls hormonal response to certain nutrients. It was created by Dr. Sterling Wood, the founder and creator of Pondera, and was designed for his patients. It is an ideal meal plan for those that suffer from diabetes, heart disease, cancer, high blood pressure, poor circulation or obesity.

You can download the Meal Plan using the button below. Otherwise, keep reading to learn more about the Mediterranean Diet, The zone Diet and the science of Pondera.

About Pondera and Dr. Sterling Wood

Dr. Sterling Wood, the creator of the Pondera nutritional meal replacement powder, developed this meal plan to go along with Pondera's flagship product.  Dr. Sterling Wood spent 30 years as a diabetic foot surgeon. He was Chief of Podiatric Surgery at the Orthopedic Institute of Texas for 10 years.  He realized long ago that his patients could avoid surgery if they could eat healthy meals. He dedicated his life to helping his patients with their nutrition. 

Dr. Wood also served as the Southwest Director of Chef Training for Zone Diets for over 25 years. He worked with Dr. Barry Sears, the creator of the Zone Diet, before he wrote the best selling book Enter The Zone.  Dr. Sears also wrote the book, The Mediterranean Zone, using concepts from both the Mediterranean diet and the Zone Diet. 

Dr Sterling Wood, Inventor of Pondera, at home in Las Vegas

Dr. Wood discovered Nobel prize winning research on the Eicosanoid. This signaling compound works like a hormone and controls physiological functions such as insulin metabolism, inflatmmation, blood pressure, blood flow and many other fucntions.  The Ponder product is based on this discovery and the Pondera Meal Plan incorporates the same concept of nutritional balance that optimizes hormonal response and improves our physiological functions at a cellular level.  

What is Pondera?

This video is an explanation of Pondera and the importance of using a balance of healthy fats, proteins and high fiber carbs in our cellular processes including insulin production.

What is the Mediterranean Diet?

This is a diet that is native to people of the Mediterranean region (think Greece, Turkey) that utilizes a healthy combination of foods such as health fats (olive oil, nuts), low glycemic carbs (vegetables, low sugar fruits), and lean proteins (legumes, lean meats, poultry).

U.S. News and World Reports polled a panel of health experts the past few years and the Mediterranean Diet has been ranked the #1 diet in 2019 and 2020. It is one of the most recommended diets by doctors and is one of the best diets for cardiac health and diabetes.

Pondera's primary ingredient for a healthy fat is olive oil, which is not common in most meal replacement powders, but a staple of the Mediterranean region.  So Pondera fits perfectly as a meal replacement if you are on a Mediterranean Diet.

One of the Healthiest Diets in the World

Dr. Oz on the Mediterranean diet: “I personally believe, its the “healthiest diet in the world” 

Dr. Oz states that people that live in Mediterranean countries live longer than Americans. Some researchers say they are the healthiest people on the planet. People that live in this area of the world:

Are 22% less likely to develop breast cancer
Are 20% less prone to heart disease
Have at least 40% less risk of coming down with Alzheimer's disease

There have been scores of studies on this diet, including research published at HealthLine. Results & conclusions of these studies include:

The risk of of combined heart attack, stroke and death from cardiovascular disease was reduced by 30% in the Med + Olive Oil group, and 28% in the Med + Nuts group. (R. Estruch - The New England Journal of Medicine, 2013)

The prevalence of metabolic syndrome decreased by 6.7% in the Med + Olive Oil group and 13.7% in the Med + Nuts group. (Salas-Salvado)

The mediterranean diet caused reductions in oxidized LDL cholesterol, along with improvements in several other heart disease risk factors (Montserrat)

A Mediterranean diet without calorie restriction appears to be effective in preventing the development of type 2 diabetes. (Salas-Salvado)

Here’s what the Mayo Clinic says about the Mediterranean Diet:

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

The Science Behind the Pondera,

The Mediterranean diet is effective because it naturally provides a unique and critical nutritional balance. This is not the same as the daily "balanced diet" with the basic food groups.

Research shows that the benefits of this diet are achieved through the balance of the right carbs, proteins and healthy fats at each meal.  It all starts with a hormone-like signaling compound in our bodies that was discovered almost 40 years ago.

Groundbreaking Discovery of the "Super Hormone"

In the 1982, Swedish researchers in conjunction with Harvard University won a Nobel Prize for contributions to prostaglandin research and the body's response to the Eicosanoid.

The Eicosanoid is a signaling compound that is produced from healthy unsaturated fat. Its often called a "local hormone" as it that works like a hormone to control cellular functions. It exists in every cell of your body. When stimulated, it helps your body process blood sugar, metabolize fat and improves blood flow by expanding your blood vessels (unlike drugs that just thin blood). When the eicosanoid receives a positive stimulus, your body receives the following benefits:

Improved insulin and blood sugar metabolism
Better blood flow and blood circulation
Burns body fat faster
Lowers blood pressure
Reduces muscle and joint inflammation
Increases oxygen to your body
Boosts your immune system
Enhances muscle recovery and lean muscle growth

These researchers also found that the ONLY way to stimulate the Eicosanoid is through diet.  A positive, healthy eicosanoid response requires a specific balance of diet that includes roughly equal amounts of healthy fats, high quality proteins and low glycemic high fiber carbohydrates.

Finding good proteins isn’t too difficult.  Getting high fiber carbs isn't always easy.  Good sources of unsaturated fats can be difficult to find and they are sorely lacking in western diets.   A primary source of healthy fats include olive oil, avocados and almonds that are high in Omega 6 fatty acids. Fish and seafood are high in Omega 3 fatty acids.

What is Pondera Made From?

Pondera is an easy-to-consume healthy meal replacement powder that provides a "laboratory precise" combination of nutrients to balance the body.  It is primarily comprised of:

33% - extra virgin olive oil in a stable form (healthy fats)
33% - low glycemic, high fiber carbohydrates
33% - high quality whey protein isolates & milk protein concentrate

Pondera's includes foods that are staples of both the Mediterranean and Zone Diets so it can be used as a meal replacement if you are on these diets and can be used in conjunction with the Pondera Meal Plan.

Healthy Meal Replacement or Dietary Supplement

The balance of healthy carbs, fats and proteins generate a positive Eicosanoid response. Pondera is extremely healthy for everyone.  However, it provides great benefits for people that are looking for a diet that:

Provides similar nutrition and benefits of the Mediterranean Diet.
Supports good blood circulation, blood pressure and heart health.
Helps your body process insulin and control blood sugar.
Assists with reducing inflammation and joint pain.
Can provide a healthy meal replacement for at least one meal a day.
Makes for an occasional supplement to your healthy diet.

We are so confident in the nutritional benefits that we went through the long and expensive process of testing Pondera during a medically supervised human trial.  A summary of the results are below.

Pondera Human Studies

(Results from Quapaw Indian Tribe, Medically Supervised Clinical Studies. Results of blood tests in Less Than 6 Weeks of consuming Pondera)

45 subjects changed their lifestyle (eating, exercising, moods, motivation) in 2 weeks or less
71% liver healing with ALT and AST levels reaching normal values
75% showed major improvements in kidney functions with BUN and Creatine levels.
Diabetics showed 97 percent lowering of HGA1C
After 3 days of consuming Pondera, blood sugar in 100% of diabetics were lower 3 hours after consumption
54% significantly lower triglycerides
48% lowered cholesterol readings
34% percent showed marked increase in HDL levels (difficult task)
28% lowered their LDL readings
100% of hypoglycemic patients showed stable blood sugars in 3 weeks
50% showed showed marked reduction in cardiac risk profile
29% had major reductions of inflammation indicated by large drops in C reactive protein studies
Values for blood studies were obtained within first 3 weeks of blood studies. Improvements continued to the end of the 6 week study.

For full publication of the study, see Results from Medically Supervised Trial

Customer Testimonials

My name Is Cyndie. I am 61 years old and I was a Registered Nurse for 35 years. I have always believed in approaching health problems the traditional way, with doctors and medicine. I have always been a skeptic when people talk to me about vitamins and nutrition. I have cabinets full of vitamins and it never seemed to make a difference, so, I was no initially that interested nor did I believe his powder would work.

In 1974 I was in a car accident and broke both of my legs. Due to the accident, I suffer from arthritis and inflammation in both knees, and now my hip. About a year ago,  I was finally diagnosed with Scleroderma. Scleroderma is an autoimmune disease which has been attacking my mouth and my entire digestive system. Everything is inflamed and I have been miserable for the last 2 years. I was beginning to believe that this was just going to be my new “quality of life”, and am very grateful that there was something that could do to change it. He stopped by my place of business and took one look at me and told me I looked terrible. He began once again to tell me to start drinking Pondera and follow a simple eating plan that he prepared for me. To surprise within 11/2 weeks of following his suggestions, my hip pain is gone, my knees are better, I move better and I have energy. Normally on my day off i sleep because I am so miserable but last weekend I woke up early feeling great and took my dog for a walk at 7:30 am!

My digestive system is greatly improved, and as a bonus, I have lost of weight without “dieting”. Pondera makes me feel full and I feel satisfied! I almost have forced my self to eat. I will continue with Pondera and Dr Sterling’s recommendations. Thank you Pondera and and for being there to urge me to try the Pondera and help me change my eating habits. I got my life back with Pondera and I never want to be without it!” - Cyndie

A friend sent me Pondera. I was a bad diabetic & all my doctors did was up my insulin. I felt so awful, lethargic and in constant pain. I began taking Pondera twice a day.

Within one month I stopped craving sweets and I lost 15lbs. I started gaining energy and feeling like a new person. People couldn't believe the difference in me. Since then everything is so positive, friends are so excited that they have started Pondera!!! - Penny (trustpilot)

This product exceeded all of my expectations. I originally began taking Pondera for the heart health properties.

This has helped improve my quality of sleep, reduced the amount of blood pressure medication I was taking, helped me lose weight, and increased my energy. I cannot say enough about how this product has changed my life. Definitely not your typical protein shake, and worth every penny! - Bridget (trustpilot)

I saw this product on Facebook and was a bit skeptical. A user of Pondera assured me it was great. I Ordered this over a month ago and I love it. When I first took it I could feel the energy pick up and I lost weight.

I ran out and didn't reorder and I felt sluggish with in a few days. I just got my second bag last week and I feel incredible again. It keeps me full until lunch and I am using it as a meal replacement and a whole body balancer. It lasts longer than that expensive crap I would buy at GNC. It also helped to get my blood sugar down.Vince (trustpilot)

“Dr.Wood I just want to thank you for introducing me to Pondera. This has helped me so much. Before I used it I was hurting all over in my joints, I didn’t have any energy. I just didn’t want to do anything because I was hurting so bad. But once I started using Pondera and I mean as soon as I started using it I felt my whole body start to tingle.

My sugar level is great now. It’s not jumping up and down. Plus now I don’t hurt any more in my joints. Now I’m outside more working in my yard.” - H

Pondera can be consumed daily or when you just don't have time to cook a healthy meal.  Our goal is to help as many people as possible make a positive change in their lives. We are offering a $15 discount for anyone that wants to try Pondera.  Use coupon code: mealplan at checkout!

There's More:  You can also share this coupon to friends or family members that are struggling to eat healthy. It works for anyone that is a new customer!



  • Eicosanoids: The Nobel Prize - Science Direct, 1982
  • Prostaglandins and Leukotrienes: Advances in Eicosanoid Biology - ScienceMag, 2001
  • Regulation of Inflammation in Cancer by Eicosanoids -NCBI, 2014
  • Eicosanoids in Inflammation: Biosynthesis, Pharmacology, and Therapeutic Frontiers -ResearchGate, 2007
  • Essential Fatty Acids and Eicosanoids: Invited Papers from the Third International Congress (Book) -  Google Books, 1982

Pondera Ingredients:  olive oil powder, protein blend (whey protein concentrate, whey protein isolate, calcium caseinate, and milk protein concentrate), resistant maltodextrin, agave inulin, natural flavors, potassium phosphate, tricalcium phosphate, guar gum salt, silicon dioxide, organic rebaudioside-A, d-alpha-tocopheryl acetate and ferrous sulfate. Contains milk & soy.