Merry Christmas! Hope you’re having a week full of happiness, relaxation, and great people!
I’ve been fascinated by how diet affects weight after living in Asia (where you rarely see overweight people). This newsletter is all about what I’ve learned from deep diving on this topic! Hope this is insightful.
Note: you can read all past newsletters here.
Five Things To Share
1. Studies show that the Western diet dramatically increases your risk of chronic diseases, obesity, and early death (link)
The evidence is clear that eating a modern, Western diet is bad for your health.
2. The most unhealthy foods are sugar, refined carbs (bread/flour), and processed foods (The Obesity Code)
Reducing or eliminating your intake of these three will improve your health. Other things to eliminate include trans fats, seed/vegetable oils (not including olive oil), and snacking.
3. Don’t eat anything your great grandparents didn’t eat (Brian Johnson)
- Eat real, whole foods
- More than five ingredients don’t eat it
- 3rd grader can’t pronounce it, don’t eat it
- The longer the shelf life, the worse for you
4. Lessons I’ve learned from diet hacking
- Eliminating something is easier than reducing intake because after a couple of weeks the option ceases to exist in your mind (I’ve eliminated excess sugar, dairy, and most processed foods)
- Only eating animals, fish, and vegetables is a simple way to eat healthier
- Eliminating one unhealthy habit (nightly drinking, soda, snacks, or dessert) can make a major difference on its own
5. Quote: Lao Tzu
“A journey of a thousand miles begins with a single step.”
Thanks for reading mis amigos! Until next week!