To fix healthcare and personal health, focus on fixing your diet first, as health cannot be fixed until diet is addressed.
Adopt an eating strategy that protects your liver and feeds your gut, as this is an elegant summary of nutrition advice for improved health and well-being.
Shift to a diet primarily composed of “real food”—that which came out of the ground or from animals that ate it—to mitigate virtually any and all chronic diseases.
Avoid ultra-processed foods, as they are not true “food” because they inhibit energy production, hinder skeletal growth, and feed cancer cells.
Regardless of specific dietary preferences, ensure your diet is low in sugar and high in fiber, as these are common elements in effective health-promoting diets.
To effectively solve health problems, identify and address the upstream root causes (like the “hateful eight” metabolic dysfunctions) rather than merely treating symptoms.
Prioritize reducing insulin levels, as high insulin drives obligate weight gain and metabolic dysfunction; lowering insulin can lead to weight loss and improved activity.
Reduce sugar consumption as it acts like a mitochondrial poison, inhibiting the body’s energy production and causing liver damage similar to alcohol, leading to chronic disease.
Consume sugar in small amounts, as your intestine can divert a limited “first pass” amount away from the liver, but exceeding this capacity will overwhelm the liver and initiate chronic disease.
Eat whole fruit rather than drinking fruit juice, because the insoluble fiber in whole fruit forms a protective barrier in the intestine, preventing early absorption of sugars and protecting the liver.
Avoid or be cautious with diet drinks, as they can still trigger insulin release, lead to compensatory overeating, negatively alter the gut microbiome, and potentially cause fat deposition.
Consume more fiber (nature’s perfect prebiotic) to feed your gut bacteria, which supports a healthy microbiome, suppresses an overactive cytokine response, and improves insulin sensitivity.
When teaching children about healthy eating, model the behavior by eating real food yourself, ensure they see other kids eating it, and demonstrate that healthy food can be affordable.
Evaluate food based on what has been done to it (its degree of processing) rather than just its ingredients, as ultra-processing can turn food into a “poison.”
Actively avoid the Western diet, characterized by high sugar and low fiber, as it is the primary driver of chronic disease.
Reduce insulin levels through dietary changes to decrease ACE2 receptors on cells, thereby lowering the risk of viral infection.
Manage blood glucose levels to prevent glucose crystallization around ACE2 receptors, which can make cells more susceptible to viral injection.
Ensure adequate fiber intake to produce short-chain fatty acids in the gut, which help suppress an overactive cytokine response, crucial for managing viral infections.
Be aware that sugar consumption reduces your tongue’s sensitivity to sweetness, creating a vicious cycle where you crave and consume more sugar; consciously work to break this cycle.
Be vigilant about children’s sugar intake, even if they appear thin, as a significant percentage of children have liver fat unrelated to obesity, indicating hidden metabolic damage from sugar.
Recognize that sugar consumption is associated with negative behavioral and cognitive issues in both children and adults, including irritability, violent behavior, and cognitive problems.