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October 10 - October 15, 2025
Your body needs nutrition, not calories.
When you’re constantly eating sugar and processed carbohydrates combined with seed and vegetable oils you could be hijacking your body’s signals telling you when to eat.
Instead of craving nutrients, you might be craving your next dopamine fix or trying to raise your blood sugar after a crash.
Eating real whole food stops this endless sabotage and helps you get in touch with your body’s natural signals again so you know what you actually n...
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eat real whole food. Industrial oils are not that.
Principle 3: Make One Sustainable Change at a Time
Prioritize. Eat the real whole food first.
Replace. Change out the processed food you typically eat with the real whole food alternative.
Substitute oils. Instead of cooking with fake oils—the highly processed and unstable industrial oils like canola oil, sunflower oil, and safflower oil—use real whole foods.
Animal fats you can substitute are butter, lard, and tallow. You can find lard and tallow in the baking aisle or the refrigerated section.
Fruit fats are acceptable as well. These include coconut oil, avocad...
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eat fewer snacks
When you load up on the proper nutrients at meals, you won’t need to snack as often, which means fewer calories.
Principle 4: Move
building and maintaining muscle as you age should be the primary focus, because it directly correlates to quality of life.
if you do fall down in your old age, would you rather be frail and break a bone or loaded with muscle to absorb the fall?
research shows cardio is an unreliable tactic for fat loss.
All-out sprinting for twenty seconds, five times, over a ten-minute period, twice a week is more effective than jogging slowly for two hours.
Running for long distances really just trains you for running long distances.
Marathon runners actually live shorter lifespans than the average population based on available research.
cardio is hard!
It’s the least-optimal state for getting healthy.
Principle 5: Sleep Enough
Chronic stress worsens metabolic health. Stress causes inflammation, which leads to metabolic syndrome.
Stress also causes hormonal changes that counteract good metabolic health. And chronically elevated levels of the stress hormone cortisol are associated with poor metabolic health.
being less stressed makes it easier to be metabolically healthy, and getting metabolically healthy makes it easier to be less stressed.
Principle 7: Get a Doctor Who Gets It
your health is not the government’s responsibility.
you and only you are in position to improve your health because you and only you are in charge of it.
A doctor or specialist who points out helpful metabolic health principles and keeps you accountable for them with appropriate tests will be invaluable in your personal growth.
health. Although all physicians deal with the consequences of poor metabolic health, few understand it, because we’re taught wrong information
helping people avoid serious health conditions does not pay like treating the consequences of poor metabolic health.
So major institutions are going to gear their profit machines toward managing the symptoms rather than delivering the cure.
MetabolicPractitioners.org
there are far more non-doctors out there awake about metabolic health than there are doctors,
Customers who meet their metabolic health goals and maintain them aren’t exactly a moneymaker.
there is no one right way to eat metabolically healthy,
Many food cravings actually don’t come from hunger but from some nutritional deficiency.
When you eat real whole food, you don’t need a bunch of other things because you’re getting all your needs met on one plate.
if you’ve seen an advertisement for it, it’s probably high carb.
Most people would prefer the taste and the experience of the all-natural whole-food version once they’ve broken their sugar addiction.
You’ll be surprised how much your taste buds will change and what you find you enjoy once your body is cleaned out.
beware foods that promise good health on the box.
the substitute can be worse than the original
Healthy living doesn’t mean you have to remove everything you enjoy. You just need to change up some of your routines.
Soda is not an essential food for us. Carbonated water or club soda for the fizzy sensation are better than any diet soda.
Sugar doesn’t really exist as an available food in nature on its own
before you consider having a “cheat” soda, remember that it will make all your following food choices harder for the rest of the day until your body recovers.
“The most important meal of the day” is a marketing slogan, not a statement from scientific literature.
If you eat real whole foods at mealtime, you’ll need to eat less in between meals.
