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.

  1. 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.
  2. 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.
  3. Avoid all vegetable seed oil. Use dairy fat like butter or extra virgin coconut oil.
  4. Frequent fasting, intermittent fasting, or one meal a day have huge benefit on your gut micro biome.
  5. Avoid antibiotics as much as possible. Consume fermented food like yogurt (non-sweetened, no-sugar) kefir, sauerkraut, etc.
  6. Get variety of fiber from plants, and limit fruits which are high in fructose.
  7. Consume organic meet and eggs, and wild caught salmon.
  8. Get at least 7 hrs of sleep a day.
  9. Do resistance exercise and/or HIIT daily.
  10. Manage your stress level. Do something that gives you pleasure, daily.
  11. Limit alcohol, and have no more than one drink a day, if at all.
  12. Try to get at least 10 minutes of sunlight a day.
  13. 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.