How do I optimize my diet for prevention of chronic disease?

The cause of most chronic diseases can be summed up using the Bad S’s: Sweets, Starches, Snacks, Seed oils, and Sitting, Smoking, Salt, Sleep Disturbance and Stress. 

Should I go on a diet?

There are so many diets out there: Paleo, Vegan, Ketogenic, Atkins, Zone, Mediterranean, Whole 30, Weight Watchers, and Nutrisystem to name a few. One of the main issues with dieting is that eventually you will go off, and then what happens? The whole plan falls to pieces and we typically regress to our original habits. The common promotion of eating three meals a day, “healthy” snacking, and counting calories create and perpetuate the problem. We are encouraged to graze like cows and eat to satisfy emotions. But we are not well adapted to that behavior.

We recommend watching this interview with Dr. Mark Hyman, one of the foremost leaders of health, from the Cleveland Clinic.

Our goal is to improve the way you view food and how it fits into your life and your health. 

How can I optimize my diet without “dieting”?

First, we recommend you start with a baseline body composition analysis. You improve what you measure, so don’t be discouraged by your initial reading if it is not ideal. This measurement helps you set an attainable goal and achieve it.

Weighing on a scale alone is not adequate. The body composition test allows you to know your muscle and fat mass, including your visceral fat. Visceral fat leads to diabetes and heart disease, so knowing this measurement is crucial to your overall health.

Come back regularly for additional body composition analyses. Seeing “The Judge” for detailed, measurable improvement over time will help you stay motivated.

Drink more water. Your urine should be copious and clear in appearance.

Avoid sweets (both natural and artificial). There is added, hidden sugar in every processed food. Avoid them all!

A rare sweet treat can be handled by most, but sugar is a toxin that should be avoided like tobacco.  Processed food companies became the new employers for the scientists who increased the addictive nature of tobacco.

Artificial sweeteners raise insulin levels without also raising glucose. Elevated insulin is THE MOST COMMON inflammatory stimulus, promoting prediabetes and arterial disease, among other chronic inflammatory conditions. These conditions dramatically flare when acute triggers, such as a virus, cause additional inflammatory sickness. Covid-19 is an extreme illustration of this effect. Artificial sweeteners are a “gateway drug” that strengthens your sweet tooth. They are a slippery slope to more sugar and carb cravings.  

Avoid starches including bread, pasta, white potatoes, and rice. Eat real food with no limits on vegetables, including sweet potatoes. 

Limited amounts of fruit provide micronutrients and fiber, but come with sugar. Do not juice. It removes  fiber that makes the sugar in fruits absorb more slowly with less rise in insulin. Avoid dried fruit, as it is almost pure sugar.

Stop snacking. Snacks are typically full of sugar and undermine our need to have periods of fasting to allow our insulin levels to drop. Fasting for 12-16 hours daily is a great “house cleaning” strategy.

Include good fats in your diet such as olive oil, coconut oil, nuts, seeds, olives, and avocados. Include lean protein such as salmon, sardines, and poultry, in your diet. Eat red meat on a limited basis. When purchasing red meat, look for grass fed and organic options if you can afford them.

Intermittent fasting (only drinking water, black coffee, and unsweetened tea) for 12-16 hours per day allows your insulin sensitivity to be regained by allowing your insulin levels to fall. I call it “window feeding” because you eat within a window or 6 hours as a goal.

Learn about the influence of your Microbiome. While probiotic supplements may help, eating a probiotic diet is even better. This includes fermented foods such as unpasteurized sauerkraut and KimChi. High fiber vegetables feed your good bacteria and can fix a great deal of health issues.

Get connected, motivated, and informed to support your changes.

Need help getting started? Request a complementary Discovery Zoom Call with Dr. Backs and begin your journey to better health.