Double down on eating whole, healthy foods to rapidly improve your metabolic health and immune system, as significant positive changes can occur within weeks.
Focus on finding a precision, personalized nutrition plan that works specifically for your unique biology, rather than adhering strictly to rigid dietary ideologies.
Adopt a mindset where you view every food choice as medicine, consciously selecting nutrient-dense options that support your body’s functions.
Shift focus from internal ‘diet wars’ to collectively combat the consumption of ultra-processed foods, which are a primary driver of chronic disease and poor health globally.
Before eating, ask yourself if the food was made by nature or by man; prioritize natural, unprocessed foods over man-made, packaged items.
Structure your meals so that non-starchy vegetables constitute the majority (around 75%) of your plate, with protein serving as a smaller side.
Consume a wide variety of colorful plant foods, aiming to ’eat the rainbow,’ to maximize your intake of diverse and beneficial phytochemicals.
Always prioritize the quality of your food, understanding that the source, production methods, and processing significantly impact its health and environmental effects.
Try to avoid foods with extensive labels; if a label is present, meticulously read the ingredients list and avoid items with unpronounceable components or long lists of additives.
When grocery shopping, stick to the outer perimeter of the store where fresh, whole foods like produce, dairy, and quality meats are typically found, bypassing the processed items in the central aisles.
Invest time in learning basic cooking skills, how to navigate grocery stores efficiently, and how to organize your kitchen to make healthy meal preparation easier and more accessible.
Take back control of your food preparation from the food industry by cooking meals at home, fostering enjoyment and personal choice over your diet.
Leverage the power of community and social support for behavior change, as shared goals and accountability with friends are often more effective than individual willpower for adopting healthy habits.
Actively select social environments and friends whose habits support a healthy lifestyle, as peer influence significantly impacts your own choices and well-being.
If facing health issues like diabetes, implement aggressive dietary changes, as radical transformations and improvements can be seen in a matter of days or weeks.
Be flexible with dietary ideologies and listen to your body’s unique biological needs, as rigid adherence to one approach may not be optimal for everyone.
Feed children the same real, unprocessed, and healthy foods that adults eat, avoiding separate ‘kids’ meals’ and early exposure to junk food.
Create an environment at home free from harmful, processed foods, ensuring that children only have access to nutritious options.
Prioritize consuming protein and healthy fats for breakfast to support sustained energy and overall health, rather than opting for sugary cereals or carbohydrate-heavy meals.
Tailor your carbohydrate intake based on your individual metabolic health and physical activity level; those with impaired metabolism should limit carbs, while active individuals may tolerate more.
Reduce your environmental impact by starting a compost pile for food scraps instead of throwing them in the garbage, contributing to soil health and reducing methane emissions.
For urban dwellers, utilize home composters or local drop-off points like farmer’s markets to effectively manage and recycle food waste.
Support initiatives and purchase ‘ugly’ or imperfectly shaped fruits and vegetables to help reduce food waste in the supply chain.
Learn to identify and choose foods within your dietary and cultural preferences that offer the highest medicinal properties and nutrient density.
If you choose to eat meat, select grass-fed animals, as they can contain beneficial phytochemicals from their diverse diet, potentially acting as a form of medicine.
Do not consume factory-farmed meat due to its detrimental effects on animal welfare, the environment, and human health.
When preparing meat, avoid high-char grilling and instead opt for slow cooking methods, incorporating abundant spices that contain phytochemicals to mitigate harmful reactions.
Aim to incorporate two or three distinct plant-based dishes with every meal, such as a variety of cooked vegetables or salads.
Reframe meat’s role in your diet by treating it as a condiment or a small side dish, allowing vegetables to be the primary component of your meals.
Ensure your daily diet includes good, healthy fats like olive oil and avocados, which are crucial for optimal bodily functions.
Incorporate nuts, seeds, and certain beans into your diet as healthy and beneficial food sources.
Approach healthy eating as a pleasurable and delicious experience, rather than a restrictive or difficult chore, to ensure long-term adherence.
Prioritize the quality of the food you eat over meticulously counting calories, carbs, or fats, as focusing on whole, real foods naturally leads to better health outcomes.
Learn fundamental cooking techniques like stir-frying, baking, and roasting, which enable you to prepare diverse and delicious meals without relying on complex recipes.
Recognize that the perceived difficulty of healthy eating often stems from a lack of cooking knowledge and skills, which are easily acquired and transformative.