Prioritize eating “real food” that comes from the ground or animals that ate from the ground, as these foods typically do not have a label. This indicates they haven’t been processed in ways that make them unhealthy, contributing to growth and burning (energy utilization).
Understand that stress, not food, largely drives dangerous visceral fat, which surrounds organs and determines health. Prioritize stress mitigation strategies to reduce this type of fat.
Avoid ultra-processed foods as they hinder gut microbes from producing serotonin and can divert tryptophan, impairing a critical “brake” on the brain’s stress center (amygdala). This contributes to metabolic and mental health issues.
Engage in mindfulness-based stress reduction, such as meditation or yoga, as studies show it can reduce visceral fat and waist circumference, and improve insulin sensitivity. This helps mitigate chronic stress, a primary factor in metabolic and mental health.
Adopt a minimally processed whole food diet to help mitigate both stress and weight gain, supporting overall metabolic and mental health. This approach aligns with eating real food and avoiding ultra-processed items.
Protect your mitochondria from toxins and overwhelming nutrients to prevent metabolic dysfunction, cellular damage, and fatigue. Maintaining mitochondrial integrity is paramount for efficient energy conversion and overall health.
Protect your liver by limiting fructose and alcohol intake, and being aware of heavy metal exposure, as these toxins can lead to liver fat accumulation and metabolic dysfunction. A healthy liver is crucial for overall body function and metabolism.
Consume foods rich in antioxidants, particularly fruits and vegetables, to help clear reactive oxygen species (ROSs) that cause cellular damage and contribute to metabolic syndrome pathology. Ultra-processed foods are poor in these essential compounds.
Eat whole fruit for its beneficial fiber and antioxidants, which help mitigate the fructose content and feed your gut microbiome. Avoid fruit juice as it lacks fiber, leading to a large fructose load hitting your liver.
Recognize that chronic sleep deprivation is a significant stressor on the body, leading to cortisol rise and negatively impacting metabolic health. Prioritize adequate sleep to reduce this chronic stressor.
If under chronic stress, consider replacing intense cardio with more relaxing movement like yoga, as intense exercise can add to the body’s stress load. Relaxing movement can help reduce visceral fat and improve insulin sensitivity.
Focus health efforts on the state of your liver and visceral fat, as these are the critical determinants of health, not total body weight or visible subcutaneous fat.
Get an annual ALT blood test to assess liver health, aiming for an upper limit of 25 (or 20 for African-Americans) rather than the commonly stated 40. This helps interpret your liver health accurately, as current “normal” ranges are inflated.
Regularly measure your waist circumference as a simple indicator of potential liver fat accumulation; for example, over 40 inches for males and 35 inches for females may suggest a liver problem. Tracking this over time can indicate what might be going on inside.
Consume sugary treats only as an occasional dessert, not as a regular part of breakfast, lunch, or snacks. Many processed foods contain hidden sugars, making multiple meals “desserts” and contributing to excess sugar intake.
Be cautious of food labels claiming “zero trans fats,” as products can contain up to 0.49 grams per serving and still round down. Consuming small amounts from multiple sources can quickly reach cardiovascularly toxic levels (2 grams/day).
Limit excess intake of branched-chain amino acids (BCAAs) if you are not actively building muscle, as unused BCAAs are converted into liver fat. This contributes to metabolic dysfunction.
Opt for grass-fed beef, chicken, and fish over corn-fed varieties, as grass-fed options contain fewer branched-chain amino acids. This can help prevent liver fat accumulation if consumed in excess without muscle building.
Observe and learn how your body responds to specific foods, as individual metabolic responses vary greatly. This personalized knowledge is crucial for optimizing your health and identifying “problem foods.”
Consider using continuous glucose monitors (CGMs) to understand your body’s individual response to specific foods and prevent diabetes. This tool provides information to maintain glucose homeostasis and functioning mitochondria.
Address adverse childhood experiences and traumas, as these stresses can methylate oxytocin receptors, hindering the feeling of safety and contributing to chronic threat perception. This helps restore a critical “brake” on the amygdala.
Utilize the PERFACT.co online tool (currently for the US) to filter foods based on your metabolic status and avoid metabolically unhealthy items. This helps consumers make informed grocery choices.