This post is inspired by Dr. Pradip Jamnadas' videos on healthy living, and which food to avoid to improve our metabolism. I have found these videos inspirational, and though I am still struggling with incorporating the recommendations in my life, I am slowly getting there.
Here is a summary of what I captured from one of his talks, and I am going to use lists since lists are awesome.
- Lose weight, and bring BMI below 23. Yes, I know BMI does not work for everyone, for example when you have large muscle mass, but it works for most of the folks out there.
- Avoid all sugar: glucose, fructose, high fructose corn syrup, simple starch like rice and potato, sweets, chocolates, snacks, juices (even homemade), processed food made from wheat flour.
- Avoid all vegetable seed oil. Use dairy fat like butter or extra virgin coconut oil.
- Frequent fasting, intermittent fasting, or one meal a day have huge benefit on your gut micro biome.
- Avoid antibiotics as much as possible. Consume fermented food like yogurt (non-sweetened, no-sugar) kefir, sauerkraut, etc.
- Get variety of fiber from plants, and limit fruits which are high in fructose.
- Consume organic meet and eggs, and wild caught salmon.
- Get at least 7 hrs of sleep a day.
- Do resistance exercise and/or HIIT daily.
- Manage your stress level. Do something that gives you pleasure, daily.
- Limit alcohol, and have no more than one drink a day, if at all.
- Try to get at least 10 minutes of sunlight a day.
- Behavioral therapy: be on the lookout, avoid cue enablers, avoid addictive food.
Below are some of the talks I found useful, and if you are looking to reduce your risk of getting diabetes and other metabolic syndrome diseases.
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