Actively reduce the amount of fructose consumed, as it gives problematic cues to the body, leading to increased uric acid, fat storage, high blood sugar, high blood pressure, and insulin resistance.
Focus on consuming whole, unprocessed, and unpackaged foods to provide your body with the correct information cues for optimal health and to avoid the detrimental effects of manufactured foods.
Aim to keep your uric acid levels at 5.5 mg/dL or below, as cardiometabolic issues related to elevated uric acid begin at this threshold, even without gout symptoms.
Get your uric acid levels checked regularly, either at home or at your doctor’s office, to understand how your diet and lifestyle choices impact this crucial metabolic marker.
Target an A1c level of 5.2% to 5.3% or below, as health threats to your physiology and brain health can begin at blood sugar levels far lower than what is typically considered ‘diabetic’ or ‘pre-diabetic’.
Actively reduce the consumption of pro-inflammatory foods, especially refined carbohydrates, to prevent inflammation from severing the prefrontal cortex’s control over impulsive decisions and to foster compassion and empathy.
Shift your perspective to understand that every bite of food provides cues and signals to your body; giving the right cues helps your body thrive, while wrong cues lead to malfunction.
Be aware that food manufacturers use many different names for sugar and fructose on labels, so rely on your taste buds to identify sweet foods, which are likely to contain these ingredients.
Ensure your diet includes sufficient fiber from carbohydrates to nurture your gut bacteria and provide essential vitamins and minerals, avoiding the common flaw of low-carb diets that exclude fiber.
Steer clear of refined carbohydrates, particularly if you are aiming to achieve ketosis or generally improve your metabolic health, as they contribute to inflammation and other health threats.
When grocery shopping, focus on the periphery of the store to select whole, unprocessed foods like vegetables, fruits, and unmodified animal products, which are generally healthier options.
Consciously engage your prefrontal cortex, the ‘adult in the room,’ by pausing and being present before making decisions, allowing for more measured choices that consider future implications and others.
Practice being present in the moment, especially during activities like eating, and distance yourself from distractions like cell phones to improve decision-making and foster a deeper connection with yourself.
Actively work to mitigate stress and ensure adequate sleep, as sleep deprivation and high stress levels increase amygdala activity, making it harder to resist unhealthy cravings and leading to poor decisions.
When making less-than-ideal dietary or lifestyle choices, especially during times of stress or sleep deprivation, practice self-compassion rather than engaging in blame or guilt, understanding that biological factors influence these moments.
Recognize that the primary factors elevating uric acid are fructose (the biggest contributor), alcohol, and purines, which provides a framework for dietary and lifestyle adjustments.
If you have elevated uric acid levels and have already addressed fructose intake, consider reducing alcohol consumption as it is a significant contributor to uric acid elevation.
If you have elevated uric acid levels after significantly reducing fructose and alcohol, then consider paying more attention to reducing high-purine foods like organ meats, sardines, anchovies, and scallops.
Adopt a mindset focused on nurturing health and preventing disease through lifestyle interventions, rather than solely relying on ‘sickness care systems’ that intervene only after illness manifests.
Understand that lifestyle choices, particularly diet, have a profound impact not just on physical health but also on brain function, decision-making, compassion, and empathy, influencing how you perceive the world.