Prioritize eliminating added sugars (sucrose and high fructose corn syrup) from your diet, as they are metabolically indistinguishable, drive insulin responses, and lead to fat generation in the liver. Check labels for “added sugars” and avoid products with more than 4 grams (one teaspoon) per serving.
Strictly limit consumption of ultra-processed foods (NOVA Class 4), which are associated with chronic metabolic diseases and often contain more than four ingredients or require a nutrition facts label. Aim for less than 7-10% of daily caloric intake from these items.
Consume foods rich in both soluble and insoluble fiber (e.g., almonds, berries) to feed your gut microbiome, which produces protective short-chain fatty acids, reduces inflammation, and mitigates the absorption of certain calories and fructose. Aim for NOVA Class 1-3 foods.
Minimize or eliminate fructose consumption, especially from sources without fiber (e.g., soda, processed foods), as fructose inhibits mitochondrial function, drives leaky gut, causes inflammation, and is a primary driver of metabolic disease. Fruit in whole form is generally okay due to fiber content.
Opt for grass-fed or pasture-raised meats and orange-yolk eggs, as corn-fed animals contain branched-chain amino acids that can lead to fat deposition and insulin resistance, and conventionally raised animals may contain antibiotics that harm gut health.
Be cautious with non-caloric sweeteners (e.g., in diet sodas), as they can still trigger an insulin response, leading to increased hunger and potential weight gain, even if they contain zero calories.
Incorporate regular physical activity, such as walking, into your routine. Being active helps muscles take up glucose, reducing blood glucose spikes and subsequent insulin release, which is beneficial for metabolic health.
Prioritize good sleep to prevent chronic sleep deprivation, which can lead to increased cortisol levels and subsequent chronic inflammation.
Actively work to reduce systemic inflammation by limiting fructose intake, reducing oxidative stress (e.g., from heavy metals like cadmium), and ensuring proper gut function through fiber consumption.
Use an electrolyte drink (like Element) with sodium, magnesium, and potassium in correct ratios and no sugar, especially upon waking and during physical exercise, to ensure proper hydration and electrolyte balance for optimal brain and body function.
Practice meditation, Yoga Nidra, or Non-Sleep Deep Rest (NSDR) sessions, even for short durations like 10 minutes, to restore cognitive and physical energy and place the brain and body into different beneficial states.
Consider practicing intermittent fasting, especially if you have liver fat, as it provides your liver a chance to offload stored fat, contributing to improved metabolic health.
Supplement with omega-3 fatty acids, ideally from marine sources like fish oil, aiming for about 1 gram of EPA per day, as they are heart-healthy, anti-inflammatory, and important for brain function.
While Vitamin D supplementation (e.g., 5,000 units daily) is common, address underlying inflammation first, as systemic inflammation can prevent the body from effectively utilizing Vitamin D, rendering supplementation ineffective.
Be aware of and avoid emulsifiers in ultra-processed foods, as these act like detergents, burning holes in the gut’s mucin layer and contributing to gut inflammation.
Utilize the web-based tool Perfect (perfect.co) to identify and choose foods based on their metabolic effect, specifically filtering out NOVA Class 4 ultra-processed foods and guiding you towards healthier options in the grocery store.
Support initiatives like “Eat Real” (EatReal.org) that advocate for and implement business models to provide freshly made, healthy meals in public schools, replacing ultra-processed foods and improving children’s health.
Advocate for the removal of junk food from hospitals and other public venues, as these institutions should model health-promoting environments and contribute to a broader public health shift.
Explore fiber supplements like Biolumen (Munch Munch), a microcellulose sponge that expands in the stomach to promote fullness and sequester sugars and starches, reducing their absorption and supporting gut health.
Consider supplementing with Vitamin C, such as 1,000 milligrams daily, if you have specific conditions like rosacea, as it may help with certain skin issues.