Start your day with protein and fat instead of sugar or refined flour to prevent weight gain, metabolic dysfunction, cravings, and energy crashes, optimizing your metabolic and gut health for longevity.
Recognize that food is not just calories but information that constantly changes your biology, impacting hormones, brain chemistry, and immune system; prioritize quality over quantity of calories for better health outcomes.
Commit to a 10 to 14-day period of eating only whole foods, eliminating all processed items, to significantly improve mood, energy, and sleep, revealing how good your body can truly feel.
Eliminate common breakfast items like cereals, bagels, muffins, pancakes, waffles, Pop-Tarts, and even oatmeal, as they are high in sugar or refined flour, leading to insulin spikes, cravings, and overeating.
Opt for breakfasts rich in protein and healthy fats, such as a protein shake with MCT oil, an omelet with avocado and olive oil, or a nut shake with seeds, nuts, good fats, protein, fiber, and frozen berries.
Understand that consuming sugar and starch physiologically stresses your body, raising cortisol and adrenaline, which can lead to increased belly fat, high blood pressure, diabetes, muscle/bone loss, and cognitive impairment over time.
Be aware that even metabolically healthy individuals will become unhealthy if they consistently consume highly processed or refined foods (like white flour and sugar), which lack essential fiber and nutrients.
If consuming foods like oatmeal, enhance them by adding fat, protein, and fiber (e.g., nuts, butter, flax seeds) to reduce their glycemic load and prevent sharp blood sugar spikes.
Differentiate problematic sugars (white sugar, HFCS, honey, maple syrup, hidden sugars) and refined flours (rice, whole wheat, white flour) from whole fruits, which are fine due to their complex matrix and fiber, unlike fruit juice.
Tune into your body’s responses when you remove unhealthy foods and introduce nutritious ones; use this self-knowledge to make informed, conscious choices about your diet and occasional indulgences.
Make continuous, small daily improvements to your diet, exercise, and stress management practices, as these steady investments will yield significant long-term health benefits.
Integrate meditation into your daily routine, especially at the start of the day, to cultivate calmness, relaxation, presence, reduce stress, improve focus, and promote positive brain changes.
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