How to take care of your health – Nutrition and More
During my day-to-day life, I encounter lots of people who are nice and cool, but they have a big struggle that makes their life worse, their health. Being overweight, lack of energy due to bad food and lack of exercise, alcohol abuse, smoking, excess coffee, bad sleep, social media addiction, and mental health issues are just a bunch of stuff people struggle with in their lives. This is Alex, welcome to Ensomato!
Warning! This is not medical advice. If you suffer from a serious disease, be sure to consult your doctor!
Introduction
You might wonder what qualifies me to talk about this. Firstly I am a physiotherapist and fitness instructor with over 8 years experience working in clinics and gyms, I even helped people with nutrition and found out some repeating patterns. I am also a personal development nerd for the last 13 years which made me research everything related to creating a great life.
I felt frustrated that my work was not holistic enough. I fix their knee and back pain but I keep the nutrition advice for myself most of the time. The thing is that even if they believe in the most accurate nutrition science, most people will still eat badly because bad food is everywhere. Their friends are eating it, they get free donuts and coffee at work, they go out to eat and half of the menu is pizza and pasta, and wherever they look they see some advertisement with some perfect looking model eating some junk which is designed by experts to be as addictive as possible.
Drinking soda poison instead of water is normalized. On top of that, stress pushes them to find a coping mechanism. It is so obvious that most people use food to vent stress, not just for nutritional purposes, this is why forcing yourself to eat healthy or quit smoking won’t really change your life for the better. This is why people who quit smoking got fat after they just switched from smoking addiction to food addiction.
We have so many super-specialized health experts but people are very complex beings who cannot be so easily separated into pieces as we can do in the case of fixing an automobile. You tell the people to eat this and that but they can’t because those bad foods keep them going. An average middle-aged parent has a very stressful life that requires vents here and there that keep him or her from exploding. If they quit eating pastry and sugar, they might end up drinking more alcohol, if they quit smoking they might end up gambling or binging on porn. Their quality of life remains poor even if they lose weight.
If you follow this material carefully, deepen the knowledge here by reading the books I put at the end, and implement it in your life, you’ll have a significantly better quality of life and you’ll be much much happier. You’ll probably live over 80-100 years, and never again worry about your weight even without exercise but it is recommended to still do it of course. Let’s begin with the most controversial topic, shall we?
Nutrition basics
When you open the topic of what we should eat, you open Pandora’s box. All sorts of sects and ideologies will bombard you. The paleo diet, low carb, low fat, keto, calorie deficit, exercise dogma, fasting, veganism, carnivore diet, and so on. It is like discussing religion. You have to understand that science can be very corrupt, some studies are done for the benefit of rich companies. Remember how tobacco industries paid scientists to make studies that prove cigarettes to be harmless? The same happened to food. And sometimes we just do bad science because we are biased and unintelligent, and the rest of the population follow the “experts”. Some truths are just too hard to accept, so we stick our heads into sand instead.
In 50-60s America they started to push the “fat makes you fat” idea so that the sugar and carbs industry could thrive. Since then, people started to increasingly gain weight, not just because they were bombarded with high-carb/low-fat ideologies and products, but because their stress levels also increased. All of this spread to Europe also, because the US was the big daddy of the West and still is somewhat. With this low-fat ideology came the calorie deficit culture, because fat was the most calorie dense food with 9 calories per gram.
Although overeating on any macronutrient can make you overweight, that happens very rarely if you eat the right foods. The body is very intelligent and will make ends meet with whatever you give it, it is able to transform protein and fat into glucose through the process of gluconeogenesis, and will also naturally stop us from eating when we ate enough. It is just that it is not adapted to processed foods full of addictive chemicals, fats and refined carbs like fine-grained wheat or sugar.
We all know that processed junk food is bad and so, everyone will agree with this. But they get surprised when they hear that even some plates that many people eat and consider healthy can seriously affect their health if consumed too often and perceived as “food”. For example a full plate of pasta with sauce or a pizza. Realize that you have a big plate of food with 70-80% refined carbs that will spike your blood sugar exactly like plain sugar does it. Don’t believe me, check out this guy’s Instagram to see how different meals impact your blood sugar: @insulinresistant1. Now you might say that honey or watermelon also spikes our blood sugar. Yes but we evolved to consume such stuff. They send us another type of nutritional information if you want to get more spiritual, you won’t get addicted to honey only if you combine it with foods that we did not evolve to consume.
Not just that but those fruits have a low calorie density if eaten as they are found in nature. If you strip all the fiber from an orange by making juice, then yes, it might be a bit too many calories besides the high glycemic index and that can cause problems over the years if consumed in an American style, especially if it is processed even more through pasteurization. Remember this, high calorie dense foods that spike your blood sugar very fast can make you gain weight if eaten in excess without any fiber rich foods like veggies.
You can starve yourself and lose weight with a caloric deficit for some months but it is not an efficient and sustainable way to keep yourself healthy and lean. Your body does not give a damn about the calorie math you do there on your phone, it cares about getting the nutrition it needs. When you eat 70-80% refined carbs, don’t get amazed that you’ll still feel hungry even after exceeding your daily calorie allowance. If you deplete your body of the nutrients it needs, it will just decrease the energy consumption and increase hunger. We have to focus on the quality of the calories, not the quantity. And even if you give the body all the nutrients it needs, those refined carbs will make you hungry for more food than you actually need because of the blood sugar drops, and they can cause a psychological addiction over time.
Count your calories if you feel it helps, but don’t use this ideology as an excuse to eat junk food. Processed, enhanced, milled foods which are just empty calories will make you fat, because you’ll just continue to eat without realizing you ate too much, and so it is that those foods are also the most tasty and in this way stress and depression will make you fat. Doctor Jason Fung wrote whole books on this subject, check them out in the reference section if you need more proof. Basically, your body consumes fat or glucose as fuel to power all its systems. If your body is not used to burning fat because you continuously give it refined carbs and sugar all the time, then it will get used to burning glucose. When blood sugar gets low you start feeling hungry.
Most people eat carb bombs as meals that will spike their blood sugar through the roof. That spike will trigger a hormone response in the body, the pancreas will secrete insulin. This hormone will try to lower that damn blood sugar somehow. It can do that by forcing it into the cells but when the cells cannot receive more sugar, the body will store it as fat. This response will lower the blood sugar a lot which will make you hungry again and the process repeats creating a pendulum dynamic: low blood sugar>hunger>refined carbs meal>blood sugar spike>blood sugar drop due to insulin response>hunger>repeat.
Type 2 diabetes is the new norm, and the only real solution is a change in diet. Researchers see how people who eat a lot of food are getting fat. But people who eat a lot of food, eat a lot of refined carbs too. I won’t be too concerned about eating too much natural protein or fat if it comes from unprocessed meals, because my body will tell me if I ate too much, listen carefully to your body. When you eat too much fat you’ll just get nauseous or get diarrhea, especially if you do not eat it with wheat which will absorb it to some extent. But when you eat wheat, your body does not stop until it is too late. I remember my grandpa eating a WHOLE bread at one meal. I never met a person who eats 500 ml of olive oil at one meal for example, but I met lots of people who eat 500-700 grams of cooked pasta or pizza at one meal. The same with sugar products, they even make that coke soda to not be perceived as sweet as it is so you can drink even more of it. In a normal society, people who would try to manufacture and sell this kind of stuff to others would have been sent to jail.
Refined carbs are very tasty especially combined with some artificial aromas or fats. These are quite popular dishes you can find here in the West. Bread with butter or other spreads, pizza, pasta, and pastry. These foods are the main reason you get fat. Not to mention sugary desserts like ice cream, chocolate, or sugary drinks, obviously unhealthy stuff.
Do you notice something about all these bad habits and addictions you have? You get addicted to stuff that is artificially concentrated and modified in such a way that the reward is much bigger than the effort put in. The reward and stimulation of 4K porn videos are much higher than having sex, the sensation of appreciation and popularity we get on social media cannot compare with real face-to-face interactions, the sugar content found in a melon is nowhere near the amount found in a bottle of coke of the same size and your body will not need to process any fibers in order to get that sugar content.
The liver can transform fat into glucose through the process of gluconeogenesis but it does that only if you eat very few refined carbs or you are fasting for a few days. This brings us to fasting. Fasting is a great way to lose weight because you’ll just use all your fat reserves as fuel until you are as thin as a pencil. You can water fast for 1-2 weeks if you dare, be sure to drink water and electrolytes and ask your doctor in case you take medicines. Dry fasting (without water) can be lethal.
If you don’t dare to fast for so long, the other obvious option is to reduce the refined carbs from your diet. Instead of a full plate of pasta, you can have a quarter plate of pasta, and the other three quarters some real food like meat, hummus, falafel, seeds, beans, and vegetables.The order and time of the day you eat your food is also important, it is preferred to eat short chain carbs only after or together with a complex protein and fat rich meal. That sugar you put in your body has to be burned through brain and physical activity if you don’t want it to be transformed into fat, so it is not recommended to eat right before you go to sleep. It takes a lot of willpower, time, and motivation to do all these changes but not impossible.
Like any European, I was brainwashed into this wheat-based diet since I was a child, it took me years to reduce wheat consumption to a negligible amount. The problem with wheat is that it can also have addictive properties due to the effort-reward dynamic. It is tasty, cheap, and available. Think how easy it is to wake up and eat some slices of bread with butter instead of preparing a tasty healthy meal. Some people cannot even imagine their lives without wheat. When you are depressed and tired because of your bad life, a big plate of pasta bolognese can be like a warm hug, and a warm pastry roll with cheese and ham can feel like a compliment you never get for the work you do. I don’t even need studies to prove this, I just notice people’s reactions when I talk bad stuff about wheat, they react like I insulted their mothers, they prove my point through their reaction.
At my present part-time job we usually get good healthy food, but when we rarely get pizza, everybody goes crazy. It is like they finally get their favorite drug. They think I am weird because I do not get excited. The problem is not that you eat pizza and pasta, it is that you treat it as “food”. It should be mainly treated as dessert, eaten rarely, in small quantities, after a healthy meal. Wheat also has gluten that can harm your stomach and provoke auto-immune conditions. Not only does it contain gluten, it is also genetically engineered and artificially bred to be pest-resistant, which makes it even more unhealthy.
If you still want to eat short chain carbs, at least go for potatoes, rice and gluten free oats. Long-grain rice like Basmati rice is better because it contains less amylopectin and more amylose which is digested slower. But yea, moderate the portions and boil instead of frying. Think of those McDonald’s french fries and how people drug themselves with them.
quote: “High-amylose varieties of rice, the less sticky long-grain rice, have a much lower glycemic load, which could be beneficial for diabetics.” end quote – Wikipedia
further quote: “The amylose/amylopectin ratio, molecular weight and molecular fine structure influences the physicochemical properties as well as energy release of different types of starches, which affects the number of calories people consume from food.” end quote -Wikipedia
Don’t buy rice or oat flour, the particle size and the cell wall integrity of the carbs are also important for a slower digestion, further explaining why wheat flour should be reduced. I try to avoid any type of flour. If you check statistics, in Asian countries like Japan and Vietnam the obesity rate is under 3%, compared to most Western countries where it is over 30%. Their food culture is a lot better. Less processed junk food, less wheat, less sugary treats, more fish and vegetables, smaller portions. But it seems “we’ll take care” of that by introducing our fast-food culture there also. I talked to a Chinese girl who comes to work for a few months in Europe every year, she said that whenever she comes to Europe, she gets fat.
In Romania, the traditional people living in the countryside were eating and some still only eat food that was produced locally and cooked home ingredient by ingredient. No fast-food, no ready-to-eat 1000 ingredients bullshit, they rarely eat sugar on special occasions and they do a lot of physical hard work. That didn’t stop them from not getting very fat unfortunately, because they eat lots of bread and corn flour. They cannot afford to eat something else, but you can afford it. Check how poor families get fat because they cannot afford proper food and they eat empty calorie carb bombs instead.
Only we humans measure the amount of calories we eat, there is no other animal on this planet who’s doing that. We are eating food that our bodies are not adapted to and therefore overeat.
“Shit dude, we ate too much today, too many calories” – said no baboon ever.
Wheat, soy, corn, sugar, most dairy products, artificial chemicals, hydrogenated fats and oils, corn syrup, and GMO food present in your meals can cause allergic reactions, auto-immune diseases, obesity, and other problems. Over 50 million Americans are affected by such diseases, obesity excluded. There is a genetic component to this of course but these foods can aggravate the conditions. They come in various gradations, you could have such a disease and not even know about it.
Sorry, this can be quite depressing, especially if these foods are your favorite. But yeah, you have to bite the bullet and accept reality as it is, and slowly, systematically decrease the amount of these foods from your diet. Some experts could jump on me for what I just said and bombard me with studies that show the opposite. Here lies the most important skill of this century, deciding who has the most precise information. This skill will save your life, without it you will be walking blindfolded through a maze.
Welcome to the dark ages, doctors who spend 10 years learning medicine, having no idea about this. “Experts” coming on podcasts talking fairy tales, it feels like listening to popes. The most common diseases in the West are caused by improper diet: type 2 diabetes, heart disease, arthritis, Hashimoto’s disease, Celiac disease, leaky gut syndrome, chronic fatigue, and OBESITY. Nowadays you have to be more knowledgeable than doctors just to not die from a silly preventable disease. I am going to raise the tempo, I won’t go into too much detail. Be sure to deepen your knowledge and double-check what I give you here. Here we go!
What and how should we eat?
Limit the ingredients listed above to preferably less than 20% of your food intake. Especially reduce processed foods which will spike your blood sugar through the roof and make you overeat. Never again enter into a fast food, reduce sugar and wheat products no matter if it is whole grain, gluten-free, or whatever!
These gluten-free and whole grain wheat products are just some bullshit that companies and researchers came with in order to bail themselves out. It will be almost impossible to get fat if you don’t eat short chain refined carbs and processed junk, your body will stop you from overeating if you do not suffer from some serious mental illness, depression or some rare metabolic disease. The hunger will go away if your meals contain fibers and all the micro and macro nutrients the body needs. Never seen someone overeat on carrots or apples. It takes years to change your diet because you have to teach yourself to enjoy normal food again. Normal healthy food cannot compete with all these enhanced tasty processed snacks you find everywhere, it cannot even compete with warm bread with butter and salt. You get that salt+sugar+fat combination and it will feel like drugs.
You might say that you eat such things every day and you’re lean and still feel great. Yes because you have good genetics or/and you are still young, don’t generalize based on your subjective experience.
Always check the ingredient list, only shop for foods that preferably contain 7-8 ingredients or less and those should make sense to the common person, not only to a chemist. Of course, avoid soda, chips, sugary treats, protein powders, pastry, any 100 ingredient sauces, cans and boxes with weird ingredients on the package. Avoid cheap meat and eggs, make sure the animals are not abused and fed food that is unnatural to them. For example, feeding corn to cows because it is cheaper than grass. if you don’t know then don’t buy. Try not to eat too much processed and red meat because it can contribute to cardiovascular diseases and it is also bad for the environment. If you are a vegan, then skip the meat and eggs altogether. Find out the foods you are allergic to.
Notice how you feel after every meal and find the enemy. Buy mostly from the fruits and vegetable sections. Avoid processed foods, buy the ingredients separately, and cook at home, learn how to cook! If you don’t know how to cook meals that will actually taste good and make you feel good after, then it won’t work long term. Check out some great recipes for healthy meals. Eat at the kitchen table, don’t take food into your room and become conscious of how the food makes you feel. Eat without any screen in front of you, you are not a child anymore. This sounded like a mom ‘s advice, but it is a powerful psychological thing. The brain learns: “at this table I eat, at my desk I work/relax/etc.”
Let’s have an overview of a few things you can use to cook great meals. Potatoes, long grain rice and oats are ok in limited quantities; honey is great, beans, peas, nuts, and seeds are a great source of plant protein; small sea fish like sardines are great; make sure you buy high quality cold-pressed extra virgin natural oil; almond, oat or coconut drink is a great substitute for milk; butter is ok because it doesn’t contain too much casein and lactose; frozen fruits and vegetables are great and convenient; use only high-quality salt like chemical free Himalayan sea salt; vinegar proves to be effective on diminishing the blood sugar spikes.
I dare you to try the following thing. For the following week try not to eat any refined carbs or processed junk at the first meal of the day. Instead of some pancakes or bread with some nonsense spread, try to find a tasty recipe that contains beans, peas, seeds, falafel, hummus, meat, an egg, or just make a smoothie with a banana, berries and some oat drink. During this, try to feel your body and notice the difference. Another thing you can do is to befriend hunger. Purposely eat less food than usual and get used to the feeling of hunger, this is huge.
Do some blood work and make sure you are not anemic or you don’t lack some minerals or vitamins. If so, take those as supplements. Avoid products that contain high quantities of heavy metals like canned tuna which is full of mercury, heavy metals will poison your brain and organs. and by the way, make sure you don’t have any mercury dental fillings in your mouth. It is possible to detox heavy metals through a complex process called chelation, check Andrew Cutler’s book.
Avoid coffee, an addictive stimulant. Caffeine gives you an advantage of your future energy, so you will have a crash afterward, it is not sustainable, and will have all sorts of nasty side effects. Avoid alcohol, obvious addictive poison.
Cooking utensils
Don’t use plastic plates and bowls while warming up food in the microwaves, it will poison your food with hormone disruptors. Use stainless steel or iron pans and cookware instead of “non-stick” cookware, because teflon and PFAs are toxic and leak into food. Try to have as little plastic as possible in your kitchen. Things you use for cooking/boiling should be made of stainless steel, wood, glass, ceramic, or other inert materials.
Physical activity
This was a quick introduction on how to fix your diet, now let’s take a look at physical activity. It will strengthen your musculoskeletal system, improve your looks, prevent injuries, correct your posture and body language, and make you feel a lot better through the release of endorphins. If done well it basically improves your whole life. Many sportsmen are so lean because they train instead of sitting home all day eating. They use training as a coping for stress, not food.
But beware, if you half-ass physical activity and you do it just because you “need to” to lose weight, then it might make you gain more weight instead. It will make you more stressed and hungry, and if you don’t do some hardcore endurance training that will constantly burn the sugar you put into your body, then you might get fatter. If I want to lose weight, I won’t count on physical activity for that, but on what I eat.
Physical activity changed my life, it helped me strengthen my body and helped me meet awesome people who became multi-year friends. Instead of spending money on drinks and shit, we met to have a run or to do some breakdancing. Running strengthened my mind and body, it put me in a meditative state, it was the most healthy coping mechanism for me.
Cycling also, I cycle everywhere, around 6000 km per year, it improves my health, mood, immune system and I save money. Find a sport you like, preferably go into nature occasionally. Find some friends who want to join you if you’re more extroverted as I am not. Maybe join a sports club or something.
Air
What about the lungs? Avoid smoking of any kind, tobacco, weed, or other drugs. Avoid inhaling too much toxic air present outside. Wear a pollution mask if your city is polluted. Air pollution mainly comes from diesel cars/boats, old gasoline cars, 2-stroke scooters, coal power plants, unregulated heavy industry, people burning wood and other stuff. Make sure you ventilate your house and you should preferably live 1 km away from any heavy traffic roads like highways. Beware of radon gas present in your home. Don’t use chemical car or house odorisants.
Sun
What about skin and the sun? I live in Sweden so it isn’t a big issue for me. If the sun is very powerful in your country and you have white skin, make sure you avoid it and use powerful sunscreen, the sun will age your skin and cause skin cancer. If you are white, it is not a great idea to live in the Sahara. We need to get rid of this tanned-skin beauty ideal, white skin is beautiful too, and nobody will call you racist for loving your white skin. Make sure the make-up and skin products you’re using are not full of heavy metals and dangerous chemicals.
Water
Buy a heavy-duty water filter that can filter PFAs, heavy metals, and other nasty stuff from your drinking water. Check for lead water pipes in your area. Drink enough water so that your body can detox, that can differ depending on the weather, what you eat, and how much you work out. Around 2-3 liters per day is a normal water intake, but I even drank 8 liters in one day when I cycled 150 km in the scorching heat.
Sleep
Take care of your sleeping routine! People treat sleep as a game until it backfires and makes their lives miserable. Be sure to sleep at least 7 to 8 hours per night, and stick to a specific hour for going to sleep and one for waking up so you create a solid circadian rhythm. In this way, you’ll wake up without the need for an alarm. If you use electronics with screens a few hours before sleep, use night light filters and dark mode. Buy a multi-color smart light for your room and use the red light in the evening. Make your room as dark as possible, buy dark curtains. Make sure your room is quiet, if your partner is snorkeling hit him with a stick. No, don’t do that, wear earplugs.
Stress, Boredom, Depression, and Other Psychological Factors
Even though this information will make you hate your habits right now, make sure you don’t beat yourself too much and understand why you do what you do. If you fat shame yourself you might become even fatter because the sadness will make you eat even more. It will take years to deprogram yourself from this.
This next subject is HUGE. Anything you “have to do” will raise your stress levels. Stress and stuff that annoys you, saddens you, bores you, depletes you from your basic needs, will push you to find more coping mechanisms. If you have high levels of stress, sadness, and lack of engagement with life, doing what I taught here will be basically impossible. This is why it is very important to find a purpose in life and to pursue it masterfully so you won’t be bored, stressed, and unengaged with life. If you don’t do that, you will fall prey to all these entertainment and soothing substances that are advertised around you.
When there is nothing more exciting to do than watching porn, playing video-games and eating pizza then there is no ambiguity why you will do that. You might be able to force yourself to abstain from those for some months but most probably you’ll return to the bad habits or create other ones instead.
The brain is designed to get your needs met. Addictions and bad habits are those things that no matter how much you discipline yourself in a neurotic way, won’t go away. Those are your life purpose right now, you have nothing better to live for. In fact, they might get even worse because now you sadden yourself even more with “shoulds” and “should nots”.
Every bad habit or addiction happens for a reason, it soothes your pain. Find out what depresses you and get rid of that! That is the root cause, the addiction is just the effect. Don’t know how? This is my niche as a coach, guiding people into creating an easier and nicer life.
The main stress and depression sources: bad relationships, toxic people, unruly kids, debt, money problems, stressful and/or boring jobs, workaholism, not having a job, general boredom, lack of a life purpose, lack of sex, lack of love, lack of appreciation, loneliness, lack of discipline, messy house, messy life, heavy traffic, noises, lack of sleep, deadlines, substance abuse, mental illness, social media, beauty ideals, childhood trauma, bad parents, bullying, fat shaming etc.
Develop healthy emotional regulation techniques! Running, hiking, meeting good friends, finding a good partner, psychotherapy, coaching, finding something to live for. Surround yourself with healthy people, the action of detaching from people who keep you hooked in your bad habits is very important. You won’t give up alcohol if your best friends are alcoholics. Wait and observe the craving, become aware of it, and postpone it. The intensity can get lower if you wait and stay present. Become aware of how bad food makes you feel, and anticipate how those donuts will make you feel before you eat them.
Another huge factor that will keep you addicted is a lack of hope in life. As soon as things get better and you see some results, it will create a snowball effect. When you rack up some wins you will finally feel hope and that hope will create an upward spiral: success will lead to more success. All the pain you feel forces you to escape from the present moment, to refuse to feel your body, emotions, and feelings. It will be too painful. So basically you have to improve your whole life in order to get rid of addictions and bad habits. When you feel good in general you won’t need any crutches.
James Clear wrote in his book, Atomic Habits, that in order to change a habit from the core, you have to change your identity. You have to identify yourself as a healthy person. I identify as a healthy person, that is a standard that I completely refuse to drop. I am a healthy person, I do not overeat on junk, I exercise, I avoid substance abuse, I manage stress and toxic situations in my life, I research for the best and most accurate health information there is.
Protect yourself from the toxic advertising, and negative news that will just sadden, confuse you and make you take bad decisions and hold false beliefs. No amount of obesity medicine bullshit and surgeries will be able to fix your health problems. You need a brain “surgery”, you need to take responsibility for your life and actions. What you really need to improve is your ability to understand how the world works, your relationships, your diet, your job, your purpose, your romantic life, your physical activity, and getting rid of bad habits.
I saw documentaries where tribe members were moved away from their natural habitat and put into a camp. Were given shelter, food, and all that but instead of doing better they did worse, they started drinking alcohol and smoking. Even if the new habitat is safer and more comfortable, it is more depressing because their purpose and connections to nature and survival were taken away. The same happens to most people, they are animals put into a comfortable cage, they feel disconnected from their community, purpose, and survival. So they find a cope instead.
Afterword
Huh! How does it feel? How much do you hate me? It hurts, I know. I know you can do it, I believe in you. It is amazing how huge the difference can be between people who inform themselves right and take care of their health and those who are careless. You can look attractive even at 60 years old. It is when you are 50-60 that your knowledge and discipline will be visible on your body, when you are 20 you can still be bailed out by your genetics. It is you who have to choose in which kind of body you want to live the rest of your life. People roll their eyes when they hear about self-improvement. Still better than rolling your eyes dead at 40 years old because of some stupid disease that could be prevented. Or even worse, living a depressing long life because of obesity and auto-immune conditions. Follow me on social media so you get notified when a new article comes out and leave a comment below with your constructive criticism. Thanks for finishing this article and don’t hesitate to message me if you need help or clarifications. Have a happy life!
References:
Montanari, M. (1996). Rich Food, Poor Food: How Medieval People Nourished, Fashioned Hierarchy, and Distinguished Between the Rich and the Poor. New York, NY: Columbia University Press
Blum, S. (2013). The Immune System Recovery Plan: A Doctor’s 4-Step Program to Treat Autoimmune Disease. New York: Simon and Schuster
Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Scribe Publications
Fung, J. (2018). The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally. Vancouver, British Columbia, Canada: Greystone Books1