CHAPTER 9

FOODS THAT SUPPORT YOUR METABOLISM

The right foods can ignite your metabolism, while the wrong foods can create a metabolic disaster. Food isn’t the problem—it’s what we’ve done to food that has made it problematic for our health. As we discussed in Part I, most of the food at our local supermarket has been engineered and processed, turning real food into food-like substances.

If you’ve been through the vicious cycle of yo-yo weight loss, it can feel like you have one foot on the gas pedal and one foot on the brakes. Eating the wrong foods at the wrong time is equivalent to putting your foot on the brakes of your metabolism. It’s important to consider not the calories from the food, but the metabolic response that occurs after eating it.

In this chapter we’ll examine the four key factors to consider when shopping for metabolic-boosting foods: the post-meal glucose response, the ingredients themselves, the variety of foods you eat, and the amino acid count. I’ll share information about which foods to avoid as well as which ones best support your metabolism and hormones.

Key Factor 1: The Post-Meal Glucose Response

When I was obese, I noticed that I would feel extremely tired and sluggish after eating. I thought the problem was my digestive system, but the reason I felt this way was because I was eating foods that would spike my blood sugar levels. This is called “postprandial glucose” (postprandial means “after eating”). If there is one easy measurement you can use to help you understand the direction your health is heading, it’s your blood sugar after eating. Blood sugar that is out of the healthy range can indicate metabolic disaster. As we learned in Chapter 3, high blood sugar and insulin levels lead to cardiovascular conditions like heart disease, as well as high blood pressure, elevated LDL cholesterol levels, diabetes, fatty liver disease, increasing waist circumference, and visceral fat. There are many things that influence your blood sugar, but the food you eat has the greatest impact.

You may have heard of the glycemic index, which ranks foods on a number scale of 1 to 100. Foods closer to 100 will spike your blood sugar higher than foods that rank closer to 1. This system sounds like a great way to help you navigate which foods to consume versus which foods to stay away from, but it’s not as simple as it sounds. We are all unique biochemical individuals, and there are several factors that influence our blood sugar response from eating foods, such as genetics, age, health history, environment, mental health, and more.

The good news is that over the past 17 years, I’ve tested blood sugar levels, both fasting and postprandial, in thousands of people who have participated in my online programs or worked with me one-on-one. This extensive experience has allowed me to gather valuable insights and refine my approach to optimizing metabolic health. The data I collected, along with the research studies,1, 2 have helped me formulate the best possible foods for you to consume to balance hormones and burn fat.

We’ll start with three major macronutrients: carbohydrates, proteins, and fats. Each one of these macros has a direct impact on your hormones and metabolism; they can work differently and will spike your blood sugar in unique ways.

A line graph depicting blood insulin response to different macronutrients: carbohydrates, protein, and fat over time. The vertical y-axis represents blood insulin levels, and the horizontal x-axis represents time. The blood insulin response to carbohydrates is represented by a large peak, indicating the highest spike in insulin. The response to protein is a smaller, moderate curve. The response to fat remains flat, indicating that fat does not significantly raise blood insulin levels. The graph visually emphasizes the concept that carbohydrate consumption leads to the greatest insulin spike.
Figure 3. Blood insulin response to different macronutrients

You can see in figure 3 that carbohydrates illicit the biggest blood sugar and blood insulin response after eating. Of course, whole food sources of carbohydrates will be better than processed carbohydrates, but all carbohydrates will create a glucose and insulin spike. Protein, on the other hand, has what is considered a minor, phase two insulin response. The biggest takeaway from the figure above is fat. Fat does not raise glucose and insulin at all.

The higher your postprandial glucose, the more time sugar stays in your bloodstream, creating oxidative stress and damage. Stunning as it may sound, nearly half of Americans ages 20 years and up—or more than 122 million people—have high blood pressure, according to a 2023 report from the American Heart Association.3 Most people believe high blood pressure is a result of a diet high in salt. The belief that salt consumption raises blood pressure originates from French scientists more than 100 years ago, who “based their findings on just six patients.”4 The untold truth is that sugar is the culprit!

Having elevated blood sugar after eating inhibits the production of nitric oxide (NO). NO is a molecule produced by the body that plays a crucial role in vasodilation, helping to regulate blood flow and blood pressure. It’s also involved in various cellular processes, including immune response and neurotransmission. When the blood vessels constrict because of the lack of NO from high blood sugar, the heart has to work harder. This is what increases blood pressure!

When your body has a steady supply of sugar, it will burn that and not body fat for fuel. The longer sugar remains in your bloodstream after eating, the more insulin is shuttled from your pancreas. Insulin is an energy sensor, and when it’s called, the main goal is to store energy. In other words, when insulin is cranked out, your body is in a fat-storing, fed state. In simple terms, the faster you can clear sugar from your bloodstream after eating, the easier your metabolism will go into fat-burning mode.

This is why one of the first steps in your 30-Day Metabolic Freedom Reset will be to increase healthy fats and decrease carbohydrates. Healthy fats include saturated and monounsaturated fats like those found in butter, beef, eggs, seafood, avocados, and poultry. During your reset, I’ll guide you on how to gradually decrease carbohydrates in a proper, sustainable way, ensuring you get the most benefit from these healthy fats. And if you currently have high blood pressure, you will notice a nice drop in your levels after just days of following your reset.

Key Factor 2: The Quality of the Ingredients

Many of us have been conditioned to look at the front label of a product, but this isn’t giving us the full picture. When we walk down the grocery store aisles, we’re likely to notice food products with bold, colorful labels that boast phrases like “All-Natural,” “Organic,” “Gluten-Free,” “Low-Fat,” or “High in Protein.” These phrases are designed to catch our eye and make us feel like we’re making a healthy choice. However, these claims often distract us from the more important information, like the actual ingredients list or nutritional facts, which may reveal hidden sugars, unhealthy fats, or artificial additives. This conditioning leads us to focus on the appealing front-of-label marketing rather than the detailed facts that could affect our health.

It’s very important to read the full ingredients list on the back of the label. Real food will have only a few ingredients. If you think about it, when you buy an avocado or eggs, there’s no list of ingredients on the label. It’s what you see in front of you: the avocado or the egg.

When a whole food is processed, it becomes insulinogenic. Insulinogenic refers to the capacity of a food or substance to stimulate insulin production in the body. Take an apple, for instance. In its whole form, it’s rich in fiber, vitamins, and natural sugars. When processed into juice, however, much of the fiber is removed, leaving mainly the sugars and some vitamins. In their whole form, potatoes provide fiber, vitamins, and minerals. Yet when processed into chips, they are often fried in unhealthy oils and coated with salt, significantly increasing the calorie and sodium content while reducing nutritional benefits.

When you eat foods that have a list of healthy ingredients, such as the right fats and proteins, they support hormonal production, while fake “frankenfoods” have chemical-laden ingredients that have been associated with disrupting your hormones, which leads to a metabolic nightmare. Keep in mind that every bite of food is either feeding disease or supporting wellness. If you see a long list of ingredients with items you can’t pronounce, these are red flags of synthetic junk that will disrupt your metabolic health.

Ingredients Toxic to Your Metabolism

The sad truth is that many “healthy” foods are not safe for your metabolism. Companies are focusing on profits and shelf life over health and wellness. There has been a rapid rise in toxic ingredients in food, and if your priority is a healthy metabolism, it’s pertinent to be aware of them. Preservatives, artificial sweeteners, pesticides, dyes, and artificial flavors are all common ingredients on food labels. As for the terms “fat free” and “all natural,” they might as well be associated with the term “chemical shitstorm.”

It can be difficult to wrap your head around the fact that toxic ingredients can disrupt your metabolism, but once you’re aware, you can make better decisions. Italy and many other countries in Europe have banned several of these toxic ingredients, such as red dyes and pesticides, but here in the United States our regulations are loose. In fact, many processed foods sold in the United States have different ingredients in Europe because of their strict regulations. For example, cereals in the United States often include artificial dyes like Yellow #5 and Red #40, while European versions use natural colorings such as turmeric. In the United States, soft drinks like Mountain Dew contain brominated vegetable oil (BVO), which is banned in Europe over health concerns. Even fast food items differ—McDonald’s fries in the United States have preservatives and anti-foaming agents like dimethylpolysiloxane that are omitted in European versions.

In the United States, “Generally Recognized as Safe” (GRAS) is a designation for substances added to food that are considered safe by experts, based on a long history of common use in food or on the results of scientific research. The GRAS designation is a key part of the regulatory framework overseen by the Food and Drug Administration (FDA). Substances that are GRAS do not require pre-market approval by the FDA, although they must meet the same safety standards as approved food additives. GRAS status can be self-determined by manufacturers, but they must provide evidence of safety, and the FDA can review and challenge these determinations. This system aims to ensure the safety of the food supply while allowing for innovation and the introduction of new food ingredients. Because of this, if there is no clear evidence of harm, despite the lack of long-term research, the ingredient can be categorized as GRAS.

Let’s take a look at some of the ingredients most toxic to your metabolism.

The Potential Health Hazards of Apeel

Apeel, a plant-based coating applied to fresh produce to extend shelf life, has raised several health concerns among consumers. Here are some key points:

To avoid purchasing fruits and vegetables coated with Apeel, it’s important to be vigilant about where and how you shop. Start by carefully checking labels and stickers on produce for any mention of “Apeel” or similar terms like “Edipeel,” as these indicate the presence of the protective coating. Shopping at farmers’ markets or directly from local growers is another effective strategy, as these sources often offer produce that hasn’t been treated with commercial coatings. Additionally, many organic suppliers avoid using such treatments, so opting for organic produce might help you steer clear of Apeel, though it’s still wise to confirm with the supplier. When in doubt, don’t hesitate to ask store employees or produce managers for more information about the products they sell. By taking these steps, you can better ensure that the fruits and vegetables you purchase align with your preferences for natural, untreated produce.

The Health Dangers of Processed Meats

A study published in 1994 found that children who consume more than 12 hot dogs per month have a significantly increased risk of developing childhood leukemia, with the risk being nine times higher compared to children who consume fewer hot dogs. This study suggests a potential link between the consumption of processed meats, which contain nitrites, and the development of leukemia. The results indicate that high intake of such processed meats could be a contributing factor to childhood leukemia, although more research is needed to confirm these findings.6

And, to make it worse, certain processed meats such as hot dogs can also contain other harmful chemicals that can form when meat is cooked at high temperatures. These toxic ingredients include nitrites and nitrates, artificial flavors and colors, phosphates, and trans fats. One study found that just half a hot dog a day upped breast cancer risk by 21 percent.7 The consumption of processed meats, such as hot dogs, poses significant risks not only to cancer development but also to metabolic health. The presence of harmful chemicals like nitrites, nitrates, and trans fats in these foods can contribute to metabolic dysfunction, leading to insulin resistance, inflammation, and oxidative stress. These factors disrupt normal metabolic processes and may increase the risk of obesity, type 2 diabetes, and other metabolic disorders.

High-Fructose Corn Syrup

There’s another hidden ingredient in most foods that puts the brakes on fat loss because of its dangerous effect on mitochondria. It’s found in many “healthy” products and can even be called different names. You’ve already learned that mitochondria are the powerhouses of the cell, but let’s delve into how they help you burn belly fat.

Mitochondria are responsible for producing an energy currency called adenosine triphosphate (ATP). When your mitochondria are healthy, they generate a substantial amount of ATP, which not only energizes you but also increases heat production in your body. This heightened energy demand and heat production elevate your basal metabolic rate (BMR), which means you burn more calories at rest, without the need for additional exercise or calorie counting. Essentially, healthy mitochondria enable you to burn more belly fat while simply sitting on the couch! However, there’s a common ingredient in many diets that acts as a mitochondrial poison: high-fructose corn syrup (HFCS).

HFCS is a common sweetener that has profound effects on our metabolic health. When HFCS impairs mitochondrial function, it reduces ATP production, leading to a slower, inefficient metabolism. This impairment also increases cellular inflammation, which interferes with the body’s ability to burn fat effectively.8, 9 Another significant concern with HFCS is its failure to trigger satiety, the feeling of fullness that tells us to stop eating.10 Unlike other nutrients that signal our brain to reduce food intake, HFCS bypasses this mechanism, leading to overeating and subsequent weight gain. This lack of satiety is particularly problematic as it encourages excessive calorie consumption, making it difficult to maintain a healthy weight.

HFCS also plays a detrimental role in insulin resistance.11, 12 High intake of this sweetener makes the body’s cells less responsive to insulin, resulting in elevated blood sugar levels. Over time, this condition can lead to increased fat storage, especially around the abdomen, which is a risk factor for various metabolic disorders. The body’s inability to process insulin efficiently creates a cascade of metabolic issues that contribute to obesity and other health problems.

Moreover, fructose, a major component of HFCS, is primarily metabolized in the liver.13 When consumed in large quantities, fructose is converted into fat, leading to liver fat accumulation and overall body fat increase. This process not only contributes to weight gain but also poses significant risks to liver health, further complicating metabolic functions.

HFCS disrupts the balance of hunger hormones like leptin and ghrelin. These hormones play crucial roles in regulating appetite and energy balance. When their normal functioning is disturbed, it can lead to increased appetite and cravings, making it difficult to stop eating. This hormonal imbalance is a significant barrier to weight loss and overall metabolic health.

The consumption of HFCS is also linked to metabolic syndrome, a cluster of conditions including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.14, 15 This syndrome significantly increases the risk of cardiovascular disease, diabetes, and other serious health issues. The metabolic disruptions caused by HFCS make it extremely challenging to manage weight effectively and maintain good health.

Additionally, HFCS can elevate triglyceride levels in the blood.16 High triglyceride levels are associated with an increased risk of heart disease and contribute to fat storage, particularly in the abdominal area. This promotes weight gain and further complicates efforts to achieve a healthy body weight.

Lastly, HFCS intake can lead to oxidative stress and inflammation in the body.17 Chronic inflammation is a known factor in the development of obesity and other metabolic disorders. By interfering with metabolic processes, oxidative stress and inflammation make it harder for the body to lose weight and maintain a healthy metabolism.

Understanding the impact of HFCS on your metabolism and overall health is crucial. Avoiding this ingredient can help maintain healthy mitochondrial function, improve your metabolism, and support your weight-loss goals. Some of the ingredients with different names that contain HFCS include:

Here are the top 10 most common “health” foods that contain high-fructose corn syrup:

  1. flavored yogurts
  2. granola bars
  3. protein bars
  4. breakfast cereals
  5. smoothies
  6. fruit juices
  7. salad dressings
  8. whole wheat and multigrain breads
  9. sports drinks
  10. instant oatmeal

QUESTIONS TO CONSIDER WHEN SHOPPING

There’s a ton of moving parts when shopping for healthy food, and it can be overwhelming and confusing. You can ask yourself the following questions to help you avoid purchasing foods that disrupt your metabolism:

Metabolism-Supporting Foods

Once you become aware of the toxic ingredients to avoid, you can focus on adding in the foods that boost your metabolism. When you eat real foods that support your metabolic health, the body naturally lowers inflammation, balances hormones, and burns stubborn fat. The highest-quality foods don’t require an ingredients list because what you see is what you get. For example, beef, avocados, and berries don’t have an ingredients list because they’re in their original form. You’ll find most of these whole foods in the perimeter of the grocery store instead of the inner aisles. This is where you’ll be able to avoid chemical-laden frankenfoods to give your body the best chance at health.

Real, high-quality foods fall into three categories:

  1. They support your metabolism.
  2. They rebuild your gut microbiome.
  3. They build your lean muscle.

Hormones play an important role in your metabolism. They are simply chemical messengers communicating with every cell inside your body. For example, your sex hormones—estrogen and testosterone—are hugely influenced by what you eat (and don’t eat). It’s not just your sex hormones—the hormone adiponectin, released by fat cells, plays a role in fat loss by aiding in the breakdown of body fat. Understanding what builds each of these hormones will give your body a metabolic advantage.

Estrogen

You build estrogen when you lower glucose and insulin levels. This means ordering the burger without the bun—the starchy carbohydrates from the bun spike blood sugar and cause estrogen to go into hiding.

Low estrogen levels can significantly impact a woman’s health and well-being, such as through these five common symptoms:

  1. hot flashes, which are sudden feelings of warmth often accompanied by sweating and reddening of the skin
  2. night sweats, a similar phenomenon that occurs during sleep and can disrupt rest and contribute to fatigue
  3. vaginal dryness, which can lead to discomfort and pain during intercourse
  4. mood swings, including feelings of irritability, depression, and anxiety
  5. decreased bone density, which can increase the risk of osteoporosis and fractures

While the symptoms might differ from those in women, low estrogen levels in men can also have significant health implications. One common symptom is reduced libido, leading to a decrease in sexual desire and activity. Men may also experience erectile dysfunction, making it difficult to achieve or maintain an erection. Another symptom is fatigue, characterized by a persistent feeling of tiredness and lack of energy. Mood changes, such as increased irritability, depression, and anxiety, are also common. Additionally, low estrogen levels can contribute to decreased bone density, increasing the risk of fractures and osteoporosis.

While low estrogen isn’t good, neither is too much—it’s all about maintaining the right balance. Estrogen dominance has skyrocketed over the years thanks to endocrine-disrupting chemicals (EDCs) that can interfere with the body’s endocrine system, which regulates hormones. These substances can mimic, block, or alter the normal function of hormones, leading to a range of health issues. Endocrine disruptors can be found in various sources, including pesticides, plastics, cosmetics, and even some food and water supplies.

This is one of many reasons why I love the ketogenic lifestyle paired with intermittent fasting. Ketosis and fasting work powerfully together to balance estrogen because of their impact on reducing glucose and insulin levels inside the body. Outside of a low-carbohydrate, keto approach, there are several foods that can help balance your estrogen levels. Healthy fats would be right at the top of my list because they contain healthy cholesterol, which is the precursor to building estrogen. If the thought of eating cholesterol scares you, you aren’t alone. Many people are dealing with lipophobia—the fear of dietary fat, based on 50-plus years of propaganda and misinformation.

The hypothesis that cholesterol causes heart disease started in the 1950s when researchers began to explore the connection between dietary fat, cholesterol, and heart disease. Ancel Keys, an American physiologist, played a pivotal role in promoting this hypothesis. His influential “Seven Countries Study” (the United States, Finland, Italy, Greece, Yugoslavia [now primarily Serbia and Croatia], the Netherlands, and Japan), which began in the late 1950s and was published in the 1970s, suggested a correlation between dietary saturated fat intake, serum cholesterol levels, and the incidence of heart disease. What Ancel Keys didn’t publish was the 15 other countries that did not fit his theory. In addition to the Seven Countries Study, Ancel Keys initially gathered data from 15 other countries in his broader 22-country analysis: Australia, Canada, Chile, England, Germany, Guatemala, India, Ireland, Israel, Mexico, the Philippines, Portugal, South Africa, Sweden, and Switzerland. These countries did not align with his hypothesis, so he excluded this data from his final analysis.18

Before Ancel Keys’s research gained attention, autopsies of heart attack victims had already consistently shown substantial atherosclerotic plaques—buildups of cholesterol and fatty deposits—in their coronary arteries. In 1912, Dr. James Herrick conducted a landmark study that first identified the link between coronary thrombosis and myocardial infarction.19 During autopsies of heart attack victims, researchers and pathologists observed that many of these individuals had significant amounts of cholesterol and fatty deposits, known as atherosclerotic plaques, in their arteries. These plaques were found to narrow the arteries, reducing blood flow and increasing the risk of blockages. The plaques were primarily composed of cholesterol, fatty substances, cellular waste products, calcium, and fibrin (a clotting material in the blood); therefore, the researchers concluded that cholesterol was the cause of the narrowing of the arteries, leading to heart disease.

Just as it would be misguided to conclude that firefighters cause fires simply because they are consistently found at fire scenes, it might be equally misguided to blame cholesterol solely for causing heart attacks merely because it is present in atherosclerotic plaques. In both cases, the presence can be seen as responses to a problem rather than the root cause. Firefighters are there to extinguish fires and mitigate damage, not start fires. Similarly, cholesterol might accumulate in arteries as part of the body’s response to underlying issues like inflammation, arterial damage, or other factors that contribute to heart disease. When you eat the right fats, it raises your HDL cholesterol, which is protective and lowers inflammation inside your body.

In addition to healthy fats, estrogen loves healthy phytoestrogens, which are naturally occurring compounds found in certain plants. Phytoestrogens can mimic or modulate the body’s estrogen levels, helping to maintain hormonal balance. Consuming foods rich in them, such as soy products, flaxseeds, sesame seeds, and legumes, can help alleviate symptoms of hormonal imbalances like hot flashes, mood swings, and irregular menstrual cycles.

FOODS THAT SUPPORT ESTROGEN

Good Fats

Fruits and Vegetables

Seeds and Nuts

Legumes

Testosterone

Testosterone is another hormone that is highly influenced by food choices. While males have more testosterone than females—and most people think of it as a male sex hormone—female adrenal glands and ovaries produce small amounts. Women lose testosterone during menopause, and because testosterone helps build muscle and burn calories, this hormone imbalance leads to muscle loss, lower metabolism, and weight gain.

Adequate levels of testosterone support muscle mass maintenance and growth, which in turn boosts the metabolic rate and promotes fat burning. This hormone also enhances energy levels, motivation, and physical performance, making regular exercise more effective for weight management. Additionally, testosterone helps regulate the distribution of body fat, reducing the accumulation of visceral fat, which is associated with various health risks. Beyond its role in fat loss, testosterone contributes to bone density, cardiovascular health, and overall mood and cognitive function. Maintaining healthy levels is essential for achieving and sustaining optimal health and well-being.

In men, testosterone levels typically peak during adolescence and early adulthood. After the age of 30, testosterone begins to decline at an average rate of about 1 percent per year. By the time men reach their 70s and 80s, their testosterone levels can be significantly lower than during their younger years. This gradual decline can lead to symptoms such as decreased muscle mass, increased body fat, reduced libido, and lower energy levels.20, 21

In women, testosterone levels also peak in early adulthood and start to decline as they age. However, the decline is usually more gradual and less pronounced than in men. Testosterone in women drops by about 50 percent between the ages of 20 and 40. After menopause, women experience a further decline. By the time women reach their 70s and 80s, their testosterone levels can be very low, contributing to reduced muscle mass, decreased bone density, and changes in mood and energy levels.22

You can naturally boost your testosterone levels by adding in the following foods.

FOODS THAT SUPPORT TESTOSTERONE

Fats and Protiens

Fruits and Vegetables

Seeds and Nuts

Adiponectin

Adiponectin is a hormone produced by adipose (fat) tissue that plays a crucial role in regulating glucose levels and fatty acid breakdown. It enhances insulin sensitivity, making it easier for cells to absorb glucose from the bloodstream, thus helping to maintain healthy blood sugar levels. In terms of fat loss, adiponectin boosts the body’s ability to break down fat and reduces the accumulation of fat cells. It supports skin health as well: Adiponectin has anti-inflammatory properties that help protect the skin from damage caused by inflammation and oxidative stress; it also supports collagen production, essential for maintaining skin elasticity and reducing the appearance of wrinkles. By promoting better metabolism and reducing inflammation, adiponectin contributes to overall skin vitality and a healthier body composition.

Think of adiponectin as a diligent traffic cop in a neighborhood intersection. Just as a traffic cop ensures smooth and efficient movement of vehicles through intersections, adiponectin regulates the flow and usage of energy in the body. When traffic is light and moving smoothly, the traffic cop may relax but always remains vigilant, ready to step in when necessary. In times of heavy traffic, like during rush hour, the traffic cop actively directs vehicles to prevent jams and accidents. In the body, during periods of increased energy demand or stress, adiponectin enhances insulin sensitivity and stimulates the breakdown of fatty acids, preventing the buildup of fat and maintaining smooth metabolic function. This regulation helps prevent metabolic “traffic jams” that can lead to conditions like insulin resistance and type 2 diabetes.

By efficiently managing the “traffic” of glucose and fats, adiponectin ensures that energy flow remains steady and cells function optimally, contributing to overall metabolic health. You can activate it through exercise or by consuming any of these foods:

  1. olive oil
  2. wild-caught fish
  3. olives
  4. avocados
  5. berries

Foods That Rebuild Your Gut Microbiome

Believe it or not, we have 10 times more bacterial cells than human cells, and most bacteria in the gut have 100 to 150 more genes than the human genome. This makes me ponder the question, are we humans with bacteria or are we bacteria having a human experience?

When you eat the right foods, you power up the good bacteria inside your gut microbiome, which helps your metabolism function, balances hormones for fat loss, and allows your brain to make neurotransmitters. Ninety percent of all the bacteria that live in your body exists in your gut. In fact, the majority of your immune system is inside your digestive tract. So when you consume inflammatory foods such as seed oils, sugars, and chemical-laden ingredients, you kill your good bacteria and create an environment for bad bacteria to flourish. The great news is that you can bring healthy bacteria back in only a matter of days.

Bacteria thrive when these four conditions are met: a hormetic stress via fasting and consuming probiotic, prebiotic, and polyphenol foods. It may surprise you to learn that a positive stress like fasting helps create diversity in your gut microbiome. As you recall, not all stress is bad. When you are in a fasted state, adaptation is the name of the game. The stress of not having food energy available through digestion creates a hormetic stress that signals an adaptation response toward your bacteria. This increases microbial diversity in which good bacteria flourish and bad bacteria don’t survive. It’s survival of the fittest right inside your gut microbiome!

ANTIBIOTICS AND OTHER GUT DISRUPTORS

Antibiotics, while sometimes essential for fighting bacterial infections, can significantly disrupt gut diversity by indiscriminately killing both harmful and beneficial bacteria. Taking antibiotics is akin to dropping a bomb on an entire city to kill one bad guy: In the same way that a bomb indiscriminately destroys everything in its path, obliterating both the enemy and innocent civilians alike, antibiotics annihilate both harmful pathogens and beneficial bacteria in the gut. This widespread destruction leaves the microbial environment devastated, wiping out the good bacteria that are essential for maintaining a healthy, balanced microbiome. Just as a city needs time to rebuild after such a catastrophic event, the gut requires time and care to restore its microbial diversity and regain its functional harmony after a course of antibiotics. This reduction in diversity weakens the gut microbiome, compromising its ability to support digestion, immune function, and overall health.

Other factors contributing to the loss of gut diversity include a poor diet high in processed foods and low in fiber, chronic stress, the birth control pill, lack of physical activity, and environmental toxins. These elements can further harm the delicate balance of bacteria, leading to issues such as digestive disorders, weakened immune response, and increased susceptibility to chronic diseases. Adding in probiotic-rich foods is the quickest way to restore the beautiful city inside your gut microbiome.

Probiotic-Rich Foods

Probiotic foods play a crucial role in maintaining a healthy gut microbiome, which is essential for overall health and well-being. These foods, rich in beneficial bacteria, help balance the gut flora by enhancing the population of good microbes. Regular consumption of probiotic-rich foods—such as yogurt, kefir, sauerkraut, kimchi, and other fermented products—can reduce inflammation, support metabolic health, and even influence mental health by producing neurotransmitters like serotonin. By fostering a diverse and robust microbial community, probiotic foods help prevent gastrointestinal issues, support healthy weight management, and protect against various chronic diseases. Incorporating these foods into your diet is a natural and effective way to nurture your gut health and promote overall vitality.

The fermentation process is a natural method of food preservation that involves the breakdown of sugars by bacteria, yeasts, or other microorganisms. During fermentation, these microorganisms consume sugars and convert them into alcohol, gases, or organic acids. This not only extends the shelf life of the food but also enhances its nutritional profile and creates probiotic-rich products. The beneficial bacteria produced during fermentation, such as the lactobacillus and Bifidobacterium species, play a crucial role in maintaining a healthy gut microbiome—they help to outcompete harmful bacteria, reduce inflammation, and promote digestive health by maintaining the integrity of the gut lining.

Fermentation also helps break down sugars in foods, resulting in a lower glycemic load. As the microorganisms consume the sugars, they reduce the overall carbohydrate content of the food, leading to a slower and more gradual release of glucose into the bloodstream. This process helps in stabilizing blood sugar levels and can be particularly beneficial for individuals with insulin resistance or diabetes. By lowering the glycemic load, fermented foods can prevent spikes in blood sugar and insulin levels, which are often linked to weight gain and metabolic disorders. Incorporating fermented foods into your diet not only supports gut health but also contributes to better blood sugar management, making it a valuable strategy for maintaining overall metabolic health.

Each food you ferment can provide different healing benefits. For example, sauerkraut, a fermented cabbage dish, offers numerous health benefits due to its rich probiotic content and high nutrient density. The fermentation process enhances the availability of beneficial bacteria, which support a healthy gut microbiome, improve digestion, and boost immune function. Additionally, sauerkraut is packed with vitamins C and K, fiber, and various antioxidants that contribute to overall health. Regular consumption of sauerkraut can help reduce inflammation, promote heart health, and even support mental well-being by fostering a balanced gut-brain connection. Including sauerkraut in your diet is a delicious and natural way to enhance your nutritional intake and support overall vitality.

Thankfully, fermented foods have become popular, and you can find all kinds of them at your local grocery store.

PROBIOTIC-RICH FERMENTED FOODS

Prebiotic-Rich Foods

Prebiotic-rich foods are essential for maintaining a healthy gut microbiome, because they provide the necessary nutrients to feed beneficial bacteria. Prebiotic foods are like the fertilizer for a garden, nourishing the soil so that healthy plants (probiotics) can grow and thrive. Just as fertilizer provides essential nutrients that help plants flourish, prebiotic foods supply the vital fibers that beneficial gut bacteria need to multiply and support a robust and balanced gut microbiome. This enriched environment allows the “good” bacteria to outcompete harmful invaders, promoting overall digestive health and well-being. These foods, which include garlic, onions, leeks, asparagus, bananas, and whole grains, contain nondigestible fibers that promote the growth and activity of probiotics in the gut.

By enhancing the proliferation of good bacteria, prebiotics help improve digestion, boost immune function, and enhance nutrient absorption. A diet rich in them can help reduce inflammation, regulate bowel movements, and support overall metabolic health.

PREBIOTIC FOODS

Polyphenol Foods

Polyphenol-rich foods offer significant benefits for the gut microbiome by fostering a diverse and healthy population of beneficial bacteria. These compounds, found abundantly in fruits, vegetables, tea, coffee, red wine, and dark chocolate, act as prebiotics, providing nourishment for beneficial gut microbes. When consumed, polyphenols undergo partial digestion in the small intestine, with the remaining compounds reaching the colon, where they are metabolized by gut bacteria. This process not only promotes the growth of good bacteria but also helps suppress the proliferation of harmful bacteria, leading to a balanced and resilient gut microbiome.

Polyphenols possess strong anti-inflammatory and antioxidant properties that contribute to gut health. Chronic inflammation and oxidative stress in the gut can disrupt the microbial balance and damage the intestinal lining, leading to various gastrointestinal disorders. By reducing inflammation and neutralizing harmful free radicals, polyphenols help protect the gut environment, supporting the integrity of the intestinal barrier and promoting overall digestive health.

Additionally, polyphenol-rich foods can enhance the production of beneficial short-chain fatty acids (SCFAs), such as butyrate, propionate, and acetate. These SCFAs are produced by gut bacteria during the fermentation of polyphenols and other fibers, and they play a crucial role in maintaining gut health. SCFAs provide energy for colon cells, reduce inflammation, and support the immune system. The presence of SCFAs in the gut is associated with a lower risk of gastrointestinal diseases, improved metabolic health, and a stronger immune response, highlighting the importance of polyphenol-rich foods in a balanced diet.

Polyphenol-rich foods support a healthy gut microbiome by nourishing beneficial bacteria, which then produce short-chain fatty acids (SCFAs). These SCFAs strengthen the intestinal lining, reduce inflammation, and maintain a balanced gut environment, helping to suppress harmful bacteria and protect against gastrointestinal disorders. In essence, polyphenols help your gut microbiome stay balanced, resilient, and functioning at its best.

POLYPHENOL FOODS

As you incorporate these microbiome-rebuilding foods, you’ll notice your taste buds begin to shift. For most of my life, my gut microbiome and brain craved sugar and processed carbohydrates, because I had trained them by eating these unhealthy foods on a daily basis. The obese version of myself would have never thought that I’d be able to overcome those cravings and switch my palate to crave microbiome-building foods instead. However, the shift did happen for me, and it happened within days. If I was able to rearrange my taste buds, you can do it too. When you are consistent with eating the foods I’ve outlined here, you will support hormone production, turn on fat burning, and power up your gut microbiome.

Key Factor 3: The Variety of the Foods You Eat

When it comes to metabolic health, gut diversity is king, queen, and everything in between. I’ve surveyed hundreds of students in the past. I’d ask them to journal how many different foods they have on a weekly basis. To my surprise, most of them ate the same eight foods over and over. Limiting food choices can restrict the growth of helpful microbes. Our microbes work with our hormones and metabolism to create a thriving environment, and if we don’t give them the building blocks they need to thrive, then symptoms will manifest as the body’s way of communicating with us.

Different foods contain various nutrients that feed distinct bacteria in the gut, promoting a diverse and balanced microbiome. For instance, fiber-rich foods like beans, lentils, and whole grains provide soluble fiber that nourishes beneficial bacteria like Bifidobacteria and lactobacilli. These bacteria ferment the fiber, producing short-chain fatty acids (SCFAs) such as butyrate, which support gut health and reduce inflammation. Prebiotic foods like garlic, onions, and leeks contain inulin and fructooligosaccharides (FOS), which specifically feed these beneficial bacteria, enhancing their growth and activity. Polyphenol-rich foods like berries, dark chocolate, and green tea offer antioxidants that also serve as prebiotics, fostering the growth of good bacteria while suppressing harmful strains. This nutrient diversity is crucial for maintaining a robust and healthy gut microbiome.

Diet variation, as emphasized by my mentor Dr. Daniel Pompa, author of The Cellular Healing Diet, is the practice of regularly changing the types and amounts of foods you eat to optimize health and metabolic function. This approach aligns with ancestral eating patterns, where humans had to adapt to seasonal changes and varying food availability. By mimicking these natural cycles, diet variation can help break metabolic plateaus, enhance metabolic flexibility, and promote overall health.

One of the core principles of diet variation is seasonal eating. Consuming foods that are in season ensures that you are obtaining the freshest and most nutrient-dense produce. In the summer, for example, focus on light, hydrating fruits and vegetables, while in the winter, incorporate more hearty, warming foods. Seasonal eating not only provides a diverse array of nutrients but also helps your body adapt to environmental changes, enhancing immune function and overall resilience.

Diet variation includes periodic fasting and feasting cycles. By alternating periods of low-calorie intake with times of higher calorie consumption, you can boost your metabolism and improve cellular health. This cyclical approach can help reset hormonal balances, reduce inflammation, and support the body’s natural detoxification processes. Embracing diet variation encourages a dynamic approach to eating that can lead to sustainable health improvements and greater vitality.

Incorporating a variety of fresh or dried spices into your diet is an excellent way to increase food diversity and reap numerous health benefits. Spices such as turmeric, cumin, ginger, and cinnamon are rich in antioxidants, anti-inflammatory compounds, and essential nutrients. These spices not only enhance the flavor of your meals but also support gut health by promoting the growth of beneficial bacteria and suppressing harmful ones. Regularly consuming a diverse array of spices can improve digestion, boost metabolism, and strengthen the immune system, contributing to overall well-being and vitality. Add the following spices to your diet:

Key Factor 4: Amino Acid Count

Amino acid count is simply a fancy way of saying high-quality protein. Amino acids are crucial for building healthy bodies. Dr. Gabrielle Lyon’s book Forever Strong: A New, Science-Based Strategy for Aging Well highlights a crucial yet often overlooked aspect of the obesity epidemic: the issue of being undermuscled. According to Dr. Lyon, the root cause of many metabolic problems, including obesity, is not merely excess fat but a deficiency in muscle mass. She argues that we are facing a “muscle crisis,” where the lack of sufficient muscle tissue contributes significantly to poor metabolic health and the rising rates of obesity.

Muscle tissue is metabolically active and plays a key role in energy expenditure. It burns calories even at rest, meaning that higher muscle mass can significantly boost basal metabolic rate. When people are undermuscled, their bodies become less efficient at burning calories, leading to easier fat accumulation and weight gain. Dr. Lyon emphasizes that muscle is the key to longevity and that building muscle is critical for improving metabolic health and combating obesity. Moreover, Dr. Lyon’s research points out that muscle acts as a regulator of glucose metabolism. Adequate muscle mass helps in the effective disposal of glucose, thereby preventing insulin resistance, a common precursor to obesity and type 2 diabetes.

By prioritizing muscle health through resistance training and protein-rich diets, individuals can enhance their metabolic health, increase their energy expenditure, and more effectively manage their weight. Dr. Lyon’s approach suggests that building and maintaining muscle mass is a powerful strategy in addressing the obesity epidemic and improving overall health.

Additionally, the protein leverage hypothesis states that human beings will prioritize the consumption of protein in food over other dietary components and will eat until protein needs have been met, regardless of energy content,23 thus leading to overconsumption of foodstuffs when their protein content is low. This hypothesis has been put forward as a potential explanation for the obesity epidemic. Empirical tests have provided some evidence to confirm the hypothesis, with one study suggesting that this could be a link between ultra-processed foods and the prevalence of obesity in the developed world.

In 1995, Australian researcher Susanna Holt developed the concept of satiety value, a measure of how much a given food is likely to satisfy someone’s hunger. High-protein foods have been found to have high satiety values.24

There are three specific amino acids we want to eat: leucine, isoleucine, and valine. These essential branched-chain amino acids (BCAAs) play a vital role in muscle protein synthesis, energy production, and overall muscle health. They cannot be synthesized by the body and must be obtained through diet. Rich sources of BCAAs include high-protein foods, such as meat, poultry, fish, eggs, dairy products, and plant-based options like legumes, soy products, nuts, and seeds. Incorporating these foods into your diet ensures an adequate intake of leucine, isoleucine, and valine, supporting muscle growth, cellular repair, and overall metabolic health.

As I mentioned earlier, muscle acts like a sponge for glucose, soaking up sugar from the bloodstream and storing it for energy. Just as a sponge absorbs water efficiently, muscle tissue takes in glucose, preventing excess sugar from accumulating in the blood. This absorption helps regulate blood sugar levels and keeps your metabolism running smoothly. When you have more lean muscle, your body can manage glucose better, reducing the risk of insulin resistance and related health issues, much like a larger sponge can absorb more water, keeping surfaces clean and dry.

LEAN MUSCLE AMINO ACID FOODS

When consuming both animal and plant-based foods, it’s important to make sure these foods are organic, non-GMO, and antibiotic free. This is crucial for maximizing health benefits and minimizing exposure to harmful substances. Organic foods are grown without synthetic pesticides and fertilizers, reducing the risk of ingesting potentially toxic chemicals. Non-GMO foods ensure that you are not consuming genetically modified organisms, which may have unknown long-term health effects. Antibiotic-free animal products help prevent the ingestion of antibiotic residues, which can contribute to antibiotic resistance and disrupt gut microbiota. Choosing organic, non-GMO, and antibiotic-free options supports a cleaner diet and promotes a healthier metabolism.

Eating the right amount of amino acids triggers a process in your body called mTOR, or the mechanistic target of rapamycin. This is a crucial cellular pathway that regulates growth, metabolism, and protein synthesis in the body. It acts as a central hub, integrating signals from nutrients, growth factors, and energy status to control cell growth and proliferation.

Imagine mTOR as a building supervisor. When working at the right pace, the supervisor ensures that construction progresses smoothly, maintaining the structure’s strength and stability. But if the supervisor pushes workers too hard without rest, the building process can become chaotic, leading to poor-quality construction and structural issues. Likewise, mTOR regulates growth and cell health when balanced, but if overactive, it can lead to problems like cancer and metabolic disorders.

This pathway works opposite of autophagy, which you learned in Chapter 2 is your body’s cellular cleanup process and is more catabolic (in a good way). Protein requirements vary by age, gender, activity level, and health history, but a good rule of thumb is to consume at least 30 grams of protein at one meal to trigger the mTOR response. Your 30-Day Metabolic Freedom Reset will have a strong emphasis on these high-quality amino acids.

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To achieve metabolic freedom, it’s important to know which foods interfere with your metabolism and cause damage, such as high-fructose corn syrup, so that you can avoid them. The good news is that there are plenty of good fats, protein, fruits, vegetables, and fermented foods that are beneficial, delicious, and filling.

Now that you understand the right foods to support your hormones, gut, and metabolism, let’s discuss the biggest piece of the metabolic puzzle: how your thoughts influence health or disease.