1. Processed foods have been engineered to be as addicting as possible.
2. Insulin resistance sets the stage for heart disease.
3. If you want to live longer, focus on lowering your HDL to triglycerides ratio.
4. Not all calories are the same. Calories from sugar make you hungrier; calories from protein keep you full.
5. Walking after eating improves digestion and reduces blood sugar spikes.
6. The nutritional recommendations you were taught are designed to maximize profits, not your health.
7. Beware of foods that claim they’re “keto,” “paleo,” or “high protein.” They do the bare minimum to meet that requirement and usually offer little nutritional value.
8. Eating cereal for breakfast sets you up for a midday crash. Opt for a high-protein breakfast, like steak and eggs.
9. Salad dressings turn a healthy meal into a pile of calories and industrial oils.
10. An ideal meal consists of a protein source (including its fats), veggies, and a side of complex carbs.
11. The best way to avoid cravings is to not be hungry. Eat filling foods and avoid processed addictive junk.
12. Insulin resistance kills. Any nutrition plant focused on keeping you healthy should prioritize insulin sensitivity.
13. Like it or not, the science is clear: the most nutrient-dense foods on the planet come from animals.
14. Get your pre-workout carbs from single-ingredient foods. Most popular sources of carbs are processed and packed with empty calories.
15. No matter what social media says, you can’t be “healthy at any size.”
16. Going to a social event where there will be junk food? Eat a high-protein meal before you leave to minimize temptation.
17. Order the most protein-dense foods you can when you eat out. This maximizes satiety and nutrients.
18. People who plan their meals are more likely to reach their goals. If you fail to plan, you’re planning to fail.
19. The food you eat directly impacts your mental health, and processed foods are correlated with depression and mental illness. Avoid them at all costs.
20. As a general rule of thumb, anything that comes from the center aisles of the grocery store is full of processed junk that you should avoid.
21. “Plant-based” foods are made in laboratories and are an easy way to sell overpriced junk to consumers at high margins.
22. 30 minutes meal prepping high-protein meals will lead to more weight loss than 30 minutes on a treadmill.
23. Protein is the most metabolically active macronutrient. The more you eat, the better.
24. Your immune system's effectiveness depends on what you eat. Sugary foods increase inflammation and open the doors for disease.
25. If you eat only whole foods for 1 week straight, every system in your body will feel the benefits.
