Lifestyle Transformation Guide - 7 BABY STEPS

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Life Transformation Guide (Holy Grail)

Part 1: Introduction

Who is this guide for?

This is for anyone that experiences any of the following challenges/struggles:

Generalized anxiety and feelings of restlessness
Frequent hunger cravings or desire to binge on food
Frequent migraines or headaches
Frequent recurring pain in the neck, back, wrists, et al
Daily fatigue and feelings of tiredness
Low energy, poor unstable mood or irritability
High blood pressure or high LDL “bad” cholesterol
Brain disorders such as Alzheimer's disease, or Epilepsy
Irritable bowel syndrome or digestive issues
Obese or overweight, with hard to lose weight
Pre-diabetic

In addition, this guide will be helpful for anyone that wants to: live as long as possible, improve their energy levels, accelerate cellular regeneration, and significantly reduce their chance of everything from heart disease to diabetes to cancer growth.

What does this cover?

This cheat sheet focuses on a few key things:

Common misconceptions about nutrition causing people suffering and disease
Specific actions and lifestyle changes which improve a wide range of disease, and help people feel and look great
A look at the mechanisms involved behind the suggestions

What exactly are you recommending?

This guide involves a 6-step plan for transforming how you look, feel and live:

Change what you eat (to eliminate sugar, dairy, animal products, and grains/bread)
Change when you eat (eat fewer times a day within a 4-8 hour window)
Take evidence-based supplements (including to improve mood, and manage stress)
Walk and get outside every day (take a 30-60 min walk outside)
Get more and better sleep (at least 7 hours a night of high-quality sleep)
Develop your mind and mindfulness (meditating daily, and take time for play and creativity)

Part 2: Rethinking Everything

Challenge Everything We Know

Let’s start with a few things almost everyone “knows”:

Grains, bread, and wheat are an important and healthy part of a balanced diet
Animal products such as lean beef, fish, chicken can be a healthy part of a diet
Our bodies need dietary carbohydrates to operate as glucose is our primary energy source
Eating too much fat is what largely contributes to blocked arteries, heart disease, and weight gain
Frequent cravings and regular hunger is just a part of life, a signal that we need to eat again
Canola vegetable oil is low-fat and healthy oil to cook with and consume
A low-fat diet and restricting all fat is one of the most important keys to weight loss
Sugar should be limited, but it’s not harmful to eat a moderate amount of sugar every day
Dietary cholesterol and saturated fat is largely what raises your cholesterol and blood pressure
Dairy sources are the best way to get calcium and vitamin D to prevent osteoporosis
B12 can only come from animal sources
You need to consume animal meat to get enough protein.

What if I were to tell you that significant amounts of modern evidence from randomized clinically controlled studies demonstrate all of the above statements to be likely false or misleading?

Exploring the Basics of Energy Consumption

Let’s start by reviewing some basic science of nutrition and energy for the body:

Our bodies need lots of energy to function. Energy comes in through food and then is stored for later use by our body whenever there’s a surplus. There are three major macronutrients: Carbs, Protein, and Fats.
Only carbs and fat can be used directly as fuel. Whereas protein is more of a building block.
Insulin is a special hormone that flows through the blood and determines our “fuel source”. The levels of this hormone determine, among other things, whether our body is using stored fat or using carbs for fuel at any given time.
After eating carbs (sugar, bread), those carbs are all converted into a simple sugar called glucose in our bloodstream. As glucose enters our bloodstream, the hormone insulin increases in our blood which allows our cells to open up to accept the flow of glucose to be used for energy. If there is extra glucose left over after this process, insulin then helps to store all this extra glucose within our fat cells for later use.
Eating any form of carbs (sugar, bread) creates a substantial spike in insulin. Insulin can climb ten times higher after a high carb meal as blood sugar increases. And insulin can stay elevated for 4-6+ hours. Notably, eating plant-based fats has a very small almost zero effect on insulin.
When insulin is elevated, the body begins using carbs for most of its fuel in a sugar-burning mode. When insulin is low, the body then switches over to burning fat for fuel instead. And shifts to that as the energy source. During “sugar burning mode” this means less fat being burned.
If we eat frequently and consume high amounts of carbs every day, the body gets “stuck” in this sugar burning mode and the body is never able to shift into burning fat for fuel. But all the extra glucose and fat are still being stored for later. But later never comes. And body fat can’t be used for fuel and it continues to grow and grow over time as we gain weight. And then we need to consume more and more carbs all the time for fuel since we can’t use the fat.
If we want to actually burn this stored body fat, and be able to use this body fat for fuel, we must lower our insulin levels for long periods of time first. If insulin is too high for too long chronically, this creates less and less sensitivity to insulin in the body. And this leads towards a serious condition called “insulin resistance”.
When our blood sugar has been lowered down by insulin, but insulin is still high in the blood, we begin to feel low energy, sluggish, irritable and hungry because our body needs more carbs and is unable to use the stored fat. Then we have to eat again to provide the carb energy our body needs.
This continues in a vicious cycle every day with insulin flooding our bloodstream, and constantly spiking our blood sugars every time we eat. With all the excess carbs going into fat and with our sensitivity to insulin reducing over time.
Chronically high insulin levels cause our body to become continuously inflamed, and causes us to age faster, experience pain, and for our bodies to become less and less sensitive to insulin.
Insulin Growth factor rises after ingesting a high glycemic load which is associated with inflammation(cancer risk, insulin resistance)

The House of Lies and Misinformation

Consider now these three simple but controversial statements that may be unfamiliar or odd to you:

Sugar and fructose is what makes you hungry, moody and inflamed
Digestible high-glycemic carbohydrates are what largely contributes to gaining weight
Processed vegetable oils and animal products make you inflamed, and prone to getting sick

There are several inaccurate ideas that have been pushed onto people causing untold amounts of suffering:

The idea that dietary fat that you eat is the primary thing that makes you fat. Consider the possibility that fat storage is activated largely based on the level of the insulin hormone which spikes up whenever consuming sugar, and digestible carbs combined with protein or fat.
The idea that whole grains are good for you, or you should consume a lot of bread and grains. The reality is that grains, sugars, bread have an extremely high glycemic load (spike blood sugar quickly) and when consumed regularly actually cause high degrees of inflammation, contribute to a wide array of diseases, and triggers fat storage by spiking insulin.
That we can and should eat and snack all day long while awake. Fat is only able to be burned off as fuel once insulin is kept steady for a period of time and our stores of glycogen are empty. This means eating less frequently, and minimizing carbs when eating to keep insulin as low as you can.
That we should eat 3 meals a day , with a large hearty breakfast with juice and eggs and bacon and pancakes or sugary cereals with dairy milk. The consumption of hi fructose juices and carbs causes hi glycemic load and the saturated animal and dairy fat are inflammatory to the endothelial lining of arteries and if you eat a late dinner and early breakfast that will not allow autophagy to occur .
That all calories fill you up equally and you just need a deficit. Consider instead that fiber, fat, and protein fill you up much more quickly than digestible carbs like grains, bread, or sugars. Eating fewer carbs and more fiber, protein, and fats means filling up much more quickly and being full for much longer. Also, the carbs are what creates the cravings to eat and snack all day long.
That all common diseases killing humans are mostly unrelated to one another. In fact, the top 5 illness-related causes of death which kill the vast majority of humans are all linked to two main sources: 1) chronic & frequent inflammation and 2) increasing insulin resistance.

Unified Theory of Illness and Suffering

You may wonder, what are the top 6 health-related causes of all human death in the US?

Heart disease - Range of conditions that affect your heart and blood vessels
Cancer - Rapid and uncontrolled cell growth in your body which rapidly becomes deadly
Respiratory diseases - Prevents your lungs from working properly
Stroke - Blocked artery or bleeding in the brain, blood flow to your brain is cut off
Alzheimer’s disease - Neurons in the brain become chronically inflamed, and unable to respond to insulin
Type-2 Diabetes - Serious case of insulin resistance causing blood sugar problems

What do these 6 diseases and many more all have in common?

Can be directly linked to chronic and frequent inflammation in the body
Are significantly more likely to develop in people that are insulin resistant

What is insulin and insulin resistance?

Insulin is the crucial hormone that controls many bodily processes including allocating nutrients and controlling the storage of fat.
When you consume carbohydrates, your body breaks that down into glucose and other simple sugars. They are then absorbed into your bloodstream as blood sugar (glucose). In response to elevated blood sugar levels, the pancreas then sends out the hormone insulin into your bloodstream to help push that glucose into your cells.
Insulin resistance is a condition in which your cells stop responding to insulin as expected, and this condition is incredibly common in the U.S. When in this condition, your pancreas starts producing more and more insulin to lower your blood sugar levels. This leads to chronically high insulin levels in your blood, termed hyperinsulinemia.
Over time though, your cells become increasingly more and more resistant to insulin, resulting in a continued rise in both insulin and blood sugar levels. A vicious cycle.
Over 30% of all of the U.S. population has insulin resistance (Prediabetes) and an even larger percentage are on the spectrum towards becoming insulin-resistant in the future.
Why is insulin resistance a problem? As the body becomes less and less sensitive to insulin, the resulting insulin resistance directly leads to chronic inflammation. This in turn directly leads to pre-diabetes and then eventually into type-2 diabetes.

High insulin and blood sugar spikes multiple times every single day does a lot more than just create insulin resistance or put you at risk for diabetes.

Both insulin resistance and the resulting chronic inflammation causes or contributes directly to:

Obesity / weight gain
Body / neck / back pain
Migraines / headaches
Cancer growth
Type-2 diabetes
Cardiovascular Disease
Metabolic Syndrome
Alzheimer’s and Dementia
Autoimmune Diseases
Anxiety and Depression
Acne and skin conditions

The top things that trigger this chronic inflammation and contribute to increased insulin resistance:

Sugar, sucrose, fructose
Grains / refined carbs
Polyunsaturated oils like Canola oil
Animal products such as dairy, and processed meats
Eating frequent meals and snacks all through the day
High and chronic levels of stress
Lack of sleep or poor-quality sleep
Lack of exercise movement ( sitting is the new smoking)

Given all of this information, we can see that there are three things we want to keep to a minimum in life: stress, inflammation, and insulin resistance in order to live a healthy life free of disease and pain.

Scroll down to the next section for a specific plan of action for achieving this.

Part 3: A Plan of Action

The 7-step plan in a nutshell

To summarize the plan in a simple nutshell, let’s start with the 6 steps explained in simple bullet form:

Change what you eat (grain-free, meat-free, dairy-free, unprocessed foods)
- Eliminate sugar, grains, wheat, starch, rice from your diet
- Eat only 30-50g of “net” (digestible non-fiber) carbs/sugar each day
- Replace all use of sweeteners (sugar, honey) with Stevia, Erythritol, or Allulose
- Reduce or eliminate dairy in your diet. Swap for plant-based milk.
- Reduce or eliminate animal fat/proteins. Swap for plant-based fat/proteins.
- Eat only low or no glycemic load foods
- Eat plenty of plant-based fiber, protein, and fats until comfortably full for each meal
Change when you eat
- Consume most or all of your calories within a 4-8 hour window each day
- Limit yourself to 2-3 meals within that eating window
- Fast with only no-calorie liquids outside of that window
- Coffee with a splash of almond milk, erythritol, and MCT oil each morning
- Drink 1 tbsp of Apple Cider Vinegar or Lemon Juice each morning
Consume evidence-based supplements
- Take a large glass of water with electrolyte powder every morning
- Consume vitamin K/D, Garlic, B-complex, and Algae omega 3s
- If you want to improve your productivity, take L-Theanine
- If you want to reduce anxiety/stress, take Lavender and Kava
- If you want to improve handling stress, take Ashwagandha and Rhodiola Rosea
- If you want to boost your mood, take L-Tryptophan
- If you want to boost hair/skin/nail quality, take Collagen and Silica
- If you want to boost immunity, take Astragalus, Echinacea, and Andrographis
- If you want to boost longevity, take NMN and Resveratrol
Walk outside every day (mobility-cardio)
- Get outside every day for at least 30 mins
- Spend some time if possible around nature: trees, sun, water, birds
- Try to walk around for between 30-60 mins every day
Get more and better sleep
- Sleep at least 7 hours, aim for 8+ hours each night
- Use blue light blocking glasses an hour or two before sleeping
Develop your mind and your mindfulness
- Use an app like Calm or Headspace, meditate 10 mins every day
- Read a long-form article, watch an educational/informative video, and/or write down something at least a few paragraphs at least several times a week
- Spend time being creative or find time for something fun every day
Develop your body
- Weights- strength training
- Yoga, tai-chi, or Xi gong

Change What You Eat

Consume as little refined “added” sugar or digestible carbs as possible
Consume at most 30-50g of “net carbs” (digestible carbs each day)
Remove as many refined grains, starches, bread from your diet as possible
Remove as much dairy from your diet as possible (milk, cream, yogurt)
Remove as much animal fat/protein from your diet as possible (meat)
Eat enough plant-based fiber, protein and fats until satiated (comfortably full each meal)
Eat at least 0.35-0.7g of protein per pound of body weight.
Eat a high amount of healthy plant fibers such as non-starchy vegetables
Eat a high amount of healthy plant fats: Avocados, nuts, nut butter, avocado oil

Eat lots and lots of:

Plant-based proteins such as Tofu/Tempeh
Plant-based milk such as almond or coconut milk
High-fiber fruits: avocados, coconuts, lemons, limes, olives, and guacamole
Healthy unprocessed oils from fruits such as olive oil, MCT oil, avocado oil
High-fiber nuts such as walnuts, pecans, macadamia, brazil nuts, hazelnuts or almonds
High-fiber no-starch veggies such as lettuce, kale, spinach, broccoli, cauliflower, bell peppers
Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese
High-fiber or high-protein omega-3 seeds: Hemp, chia, pumpkin, sesame, and flaxseed
No-sugar-added butter such as Almond, Coconut, or Macadamia Butter
Non-grain flour such as Almond Flour, Coconut Flour
Condiments such a Mustard, no-sugar-added ketchup, low-carb hot sauces
Coffee and teas (unsweetened or sweetened with erythritol) green, black, matcha
Green Smoothie Daily (anti inflammatory) as per Dr Brooke Goldner. MD

1 Power greens bag in a blender with water, with flax seed 1 tsp, some banana, mango , strawberry topped .

Limiting your digestible carbs:

Non-starchy vegetables like leafy greens, carrots, bell peppers do not have to be limited. This is because the carbs are largely fiber and indigestible. These vegetables do not spike your insulin or blood sugars.
We need to limit only “net carbs”, that are specifically digestible carbs that spike insulin. This doesn’t include fiber, allulose (natural sweetener), or erythritol (sugar alcohol).

Glycemic load is measuring the impact of digestible carbs on your blood glucose levels and how significantly they will rise and fall when you eat a meal containing a given type of carbs. How high the glucose rises, how quickly, and how long it stays high all depend on the quality of the carbohydrates (the GI) as well as the quantity. Glycemic Load (or GL) combines both the quantity and quality of carbs together into a single score. It is also the best way to compare blood glucose values of different types and amounts of foods. Read more about Glycemic Load here.

If you must eat some digestible carbs, limit them to small amounts and low glycemic load. A score of 10 or lower means the effect on blood sugar is relatively mild. Low-glycemic load carbs include:

Beans such as kidney, garbanzo, pinto, soy, and black beans
Fiber-rich fruits like apples, oranges, and grapefruit
Lentils or quinoa
Cashews and peanuts
Tomato juice

Keep your consumed digestible carbs limited. And when you are consuming carbs, restrict them as much as possible only to low glycemic load foods. Check the glycemic load of foods here and only eat foods with a GL (Glycemic Load) of less than 10 whenever possible.

Change when you eat

Start eating 95% of your calories only during a 4-8 hour window every day
Limit yourself to 2-3 filling meals per day where you eat until you are satisfied and full
Fast for 16-20 hours each day consuming 5% of your calories or less in this window
Do not spike your insulin at all by consuming carbs or protein during the fasting period

For example, you could skip breakfast, eat lunch at 1 pm and then have dinner anytime before 7 pm and be participating in at least an 18 hour fast. Each morning, you could:

Consume 1 tbsp of Apple Cider Vinegar if you tolerate it well
Drink a large coffee with Stevia or Erythritol and a splash of unsweetened almond or cashew milk
Drink a large glass of water with a scoop of electrolyte powder
Optionally add 1 tbsp of pure C8 MCT oil to your coffee or take separately for energy

During your fasting window each day, you can consume the following:

Water - No calories, nothing added
Water with zero-calorie electrolyte powder - Even better, and quenches thirst further
Lime/Lemon Juice - No calories, nothing added, small amounts in water
Black coffee - No calories, you can add spices like cinnamon, or a bit of Stevia or Erythritol
Bone or vegetable broths - Only if very close to zero calories
Tea - Only zero calories such as green, black, oolong and herbal tea
Apple Cider Vinegar - No calories, just a tablespoon is needed
Zevia - Stevia sweetened sodas such as Zevia every now and again

During your 4-8 hour eating window:

Consume 1 tbsp of apple cider vinegar with 1 tbsp of lemon juice right when breaking your fast
Once the fast is broken, feel free to eat until you feel comfortably full and satisfied
Do not restrict raw calories during your eating window, you can have a lot of flexibility
Focus your meals/food on high-quality plant-based fiber, protein, and fats
Restrict digestible carbs (non-fiber) as much as possible (up to 50g of net carbs)
Do not be afraid of plant-based fats such as avocado or avocado oil, they help fill you up.
Avoid animal products and dairy though no milk, meat, cheese, etc.

Other important guidelines:

Do not have more than 2 meals and a snack, or 3 meals within the 4-8 hour eating period
Only eat when you are actually hungry, don’t eat out of habit
Eat your lunch whenever you first get hungry (try to push to at least 12 pm)
Make sure to have dinner before the end of that 4-8 hour eating window after lunch
If you must consume calories during the fasting period, have 1 tbsp of pure c8 MCT oil

Consume targeted evidence-based supplements

Baseline supplements to consume each day:

Carb-free electrolyte powder (Potassium, Magnesium, etc)
Vitamin K1/K2 + Vitamin D3, 50mcg of K and 1,000-2,000IU of D daily
Omega 3 (EPA/DHA) through Algae Oil, 250-500mg of EPA and DHA daily
Vitamin B-Complex + extra B12

Supplements to help with stress/anxiety (take one or more):

Ashwagandha, 300–500 mg of a root extract daily
Rhodiola Rosea, 288-680mg daily
Lavender, 80-160 mg daily
Theanine, 100-200mg daily
N-acetyl cysteine, 600mg or up to 1g daily
L-Tryptophan, 500mg-1g daily

Supplements to help with healthy skin/joins/nails/hair:

Collagen (1,2,3,5), up to 2g of multi-type collagens
Silica / Horsetail Extract, up to 100mg of Silica

Additional supplements for immune system/inflammation (take one or more):

Kyolic Garlic, 600-1,200mg a day
Turmeric/Curcumin, 200–500mg a day
Astragalus membranaceus, 5-10mg a day
Andrographis paniculata, up to 200mg concentrate extract
Echinacea, up to 900mg daily
Umckaloabo, up to 30 mg concentrated extract

Sleep / relaxation:

Lemon Balm, 300mg-1g per day

Longevity and healthspan:

NMN (Nicotinamide Mononucleotide, NAD+ precursor), up to 1g per day
Trans-resveratrol, up to 1g each morning

Only if deficient in Iron or Zinc:

Iron or Zinc supplements

Walk and get outside every day

Walk for at least 30-60 mins every day
Go outside and get plenty of sunlight
Get to a place with trees like a big park

Why is this important?

Your vitamin D levels rise. Sunlight hitting the skin begins a process that leads to the creation and activation of vitamin D. Studies suggest that this vitamin helps fight certain conditions, from osteoporosis and cancer to depression and heart attacks. Limited sun exposure (don't overdo it), supplemented with vitamin D pills if necessary, is a good regimen.
You'll have an improved mood. Light tends to elevate people's moods, and there's usually more light available outside than in. Physical activity has been shown to help people relax and cheer up, so if being outside replaces inactive pursuits with active ones, it might also mean more smiles.
In one study, University of Michigan students were given a brief memory test, then divided into two groups. When the participants returned and did the test again, those who had walked among trees did almost 20% percent better than the first time. The ones who had taken in city sights instead did not consistently improve.
A study on depressed individuals also found that walks in nature boosted working memory much more than walks in urban environments.
One study found that people's mental energy bounced back even when they just looked at pictures of nature. (Pictures of city scenes had no such effect.)
One study found that students sent into the forest for two nights had lower levels of cortisol — a hormone often used as a marker for stress — than those who spent that time in the city.
Among office workers, even the view of nature out a window is associated with lower stress and higher job satisfaction.
In one study, students who spent time in nature had lower levels of inflammation.

Get more and better sleep

Sleep at least 7 hours, aim for 8+ hours each night
Use blue light blocking glasses an hour or two before sleeping
Take lemon balm supplements before sleeping
Play white noise right before going to bed

Develop your mind and mindfulness

Use an app like Calm or Headspace, meditate 10 mins every day
Read a long-form article, watch an educational/informative video, and/or write down something at least a few paragraphs at least several times a week
Do something creative, like taking photographs, drawing, writing, puzzles, or anything else that takes a bit of cognition and creativity. Do this for 30 mins at least a few times a week.
Learn music, guitar , piano, ukulele , new language
Write a story or your thoughts on your interests

Develop your physical body

Strength training 3 days a week
Stretching daily
The five Rites - stretches
Tai-chi, Xi gong daily (connecting mind and body )

Appendix

Autophagy

What is is “autophagy”? Autophagy is a set of natural processes that can be activated in the body which cleans out damaged cells, recycles materials and regenerates newer, healthier cells. Benefits of autophagy processes include the following:

Recycles materials into new cells
Take damaged parts and recycle
Repair damaged proteins
Cellular repair and rejuvenation
Neural protection for the brain
Regenerating brain cells
Cardio and immune system protective
Reduces insulin resistance

Increasing Autophagy

To accelerate and activate cellular healing and regeneration (autophagy), use these guidelines:

Fasting window without food for at least 18 hours each day
Fast for 3-5 days once every few months for a serious autophagy boost
Keep your carbs as low as you possibly can
Consume black coffee or green tea
Consume MCT oil (ideally during feasting window)
Take curcumin and resveratrol supplements
Take 1-2 tablespoons of Apple Cider Vinegar right before feasting window

The more of these you follow, the more likely your body will be in a frequent state of healing, repair, and regeneration.

You will achieve peak levels of autophagy around Day 4 and 5 of a water-only fast. But all fasts longer than 18 hours will begin to activate higher levels of this process. A 48-72 hour fast once a month or once a quarter can be a great way to boost autophagy along with daily 16-18+ hour fasting periods.

What inhibits autophagy?

Eating carbs or excess protein inhibits autophagy. Autophagy is blocked or stopped by the following:

High insulin levels from eating carbs
Excess protein converted into sugars
Cortisol spikes (stress)
Small amounts of fat have less effect but 300-400+ calories will block/stop autophagy

Low-carb Vegetables

Bok choy
Broccoli
Cabbage
Cauliflower
Celery
Cucumbers
Carrots
Onions
Bell Peppers
Tomatoes
Zucchini

Recommended Meal Types

Large salads with lots of veggies, nuts, seeds. Add avocado oil, olive oil, MCT oil, vinegars, nuts, seeds, and fresh avocado.
Warm Veggie Bowls. Lots of non-starchy veggies, tofu, seeds, nuts, cauliflower rice. You can also add avocado oil, olive oil, or MCT oil as well.
Cauliflower low-carb pizza with no cheese or vegan cheese
Zucchini noodles (Zoodle) with veggies and a low-carb sauce
Low-carb stews or soups. Plenty of veggies, spices, tofu/tempeh.
Low-carb snacks. Nuts/seeds or no-carb granolas with almond milk. Snacks made with almond flour and erythritol.
Unsalted raw nuts. Walnuts, pecans, macadamia nuts, and hazelnuts are all great choices.

Things to Avoid or Reduce

These foods should be eliminated as much as possible, and do the most damage to your body:

Fast food: French fries, cheeseburgers, pizza, hot dogs, chicken nuggets, etc.
Added sugars and sweets: Table sugar, soda, juice, pastries, cakes, cookies, candy, sweet tea, sugary cereals, etc.
Refined grains: White rice, white pasta, white bread, bagels, etc.
Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.
Packaged and convenience foods: chips, crackers, cereal, frozen dinners, etc.
Processed animal products: Bacon, lunch meats, sausage, beef jerky, etc.
Processed vegetable oils: Canola, Corn, Sunflower, or Soybean oils, excessive olive oil.

Beware. Foods to limit as much as possible:

Animal fats and proteins: Beef, lamb, chicken, turkey, and other animal meat
Starchy Vegetables: Corn, peas, artichokes, and root vegetables like potatoes, sweet potatoes, beets, etc.
Processed vegan-friendly foods: Plant-based meats like Tofurkey, faux cheeses, vegan butters, etc
Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.

Carbs and Sugar lead to Inflammation

Fructose becomes Uric Acid in the body. Uric Acid affects Nitric Oxide and negatively affects the blood to the brain, blood pressure control, controlling white cells and immune function, and slow healing
Sugar and fructose directly contribute to insulin resistance over time. High fructose intake (from added sugar, not fruit) has been linked to insulin resistance in both rats and humans.
Fructose Inhibits Leptin. Leptin creates the sensation of being full. Sugar stimulates Ghrelin which increases cravings. This is what makes you hungry.
Fructose creates small dense LDL which is what causes arterial plaque. LDL filled up with polyunsaturated oils then the fat can become oxidized. Small LDL end up stuck in the blood vessel wall but unable to escape.

Healthy Living Plan

Diet
- Avoid refined sugar/grains/bread
- Eat low carbs each day
- Eat moderate protein in each meal
- Eat plenty of fiber
- Eat plenty of healthy plant fats
- Eat whole foods. Eat until you are full.
- Eat low GI/GL anti-inflammatory foods
- Eat at least 0.35-0.7g of protein per pound of body weight.
- Eat plenty of leafy green vegetables.
Fast
- Fast for 16-20 hours each day
Supplements
- Take magnesium supplements
- Take omega 3 algae oil DHA/EPA
- Take a probiotic supplement
- Take Berberine for high powered blood sugar-lowering effects
Lifestyle
- Stop smoking
- Meditate 10 mins every day
- If you are high in iron, you may want to give blood to reduce iron levels.
- Sleep 8 hours a night and sleep well
- Walk every day
- Get sunlight outside every day
- Use a sauna or take a cold bath
Also, look into:
- Schedule sessions of talk therapy
- Have space for play in your life
- Read long-form content or write or do a puzzle multiple times a week
- Have a regular sleep routine and sleep enough

Following these items together in combination are directly linked to improvements in:

Significant reduction in appetite and cravings and hunger
Significant reduction or reversal of insulin resistance
Significant reduction of chronic inflammation

High-protein Low-carb plants

Soy
- Tofu
- Edamame
- Tempeh
- Seiten
Seeds
- Hemp seeds
- Sunflower seeds
- Pumpkin seeds
- Flax seeds, chia seeds
Peanut or almond butter
Dairy ?
- Cheddar
- Greek yogurt
Protein powder or snacks
- Pea protein
- Hemp
- Rice
Nutritional yeast
Almonds

Radically change your life in just 7 steps

Eat a diet that is low-carb and high in plant fibers, proteins, and fats
Intermittent fasting (16/8 & one 24 fast a week)
Exercise 5-7 Days a Week (30 mins of activity)
Sleep 7-8 hours every night
Stop drinking alcohol
Take cold showers daily
10 min meditation daily