How-to: Opt for minimally processed foods whenever possible—prioritize fresh fruits and vegetables, whole grains, fish, and unprocessed meats over refined or packaged products in the majority of your meals. As a general rule: if it can't be made in a typical kitchen or grown on a farm, it's most likely processed.

Why it works: Whole, minimally processed, preferably organic foods are rich in fiber and nutrients that slow the absorption of sugar into the bloodstream. This helps prevent sharp glucose spikes and supports steady insulin responses—key for better metabolic health and easier weight management. These foods also tend to promote a natural reduction in calorie intake. In short: fructose in whole fruit is not metabolized the same way as fructose in a sweetened beverage.

How-to: Aim to eat only at defined intervals and avoid snacking outside these windows. Ideally, consume meals during daylight hours to align metabolic rhythms with circadian cycles. During intensive endurance exercise, consuming 30–70 grams (70-120 grams for maximum performance levels) of carbohydrates per hour may be necessary to sustain performance. These carbohydrates are rapidly metabolized and affect insulin levels differently than those consumed at rest

Why it works: Restricting eating to specific windows allows insulin levels to drop between meals, promoting fat burning, reducing overall calorie intake, and improving hunger regulation without extreme restrictions.

How-to: Take a 10 minute walk immediately after each main meal. Walk the dog, watch the sunset.

Why it works: Light exercise right after eating enhances muscle uptake of glucose, directly lowering post-meal blood sugar spikes and improving long-term insulin sensitivity.

How-to: Start meals with protein or veggies, save carbs for the end.

Why it works: Eating proteins and vegetables before carbohydrates slows digestion and absorption of sugars, blunting post-meal glucose spikes and reducing the insulin needed for control. This sequence also enhances satiety by stimulating fullness hormones.

How-to: Aim for adequate daily protein intake (1.6-2.2 g/kg body weight) from natural sources. Target 20-35% of daily calories from natural fat sources while maintaining overall caloric balance for your goals.

Why it works: Adequate total protein intake with the full spectrum of essential amino acids (meats, fish, eggs, dairy, plant-based options) supports muscle maintenance, satiety, and metabolic health. Natural unprocessed fats with the full spectrum of essential fatty acids (meat, fish, eggs) reduce inflammation, support cholesterol and consequently hormone production, and enhance nutrient absorption. This macronutrient balance complements glycemic control strategies.

This principle is important for people suffering from diabetes. For healthy people this is a fallback principle: if you eat organic, you don't need to worry about this principle.

How-to: Choose foods that minimize blood glucose spikes, such as meat, eggs, oats, legumes, and non-starchy vegetables. Check glycemic index (GI) values and aim for foods with a GI under 55 to support stable energy and metabolic health.

Why it works: The glycemic index (GI) is a numerical scale that ranks carbohydrate-containing foods based on how quickly and significantly they raise blood glucose levels after eating Low-GI foods cause gradual blood sugar rises, minimizing insulin surges, curbing cravings, and aiding fat loss by maintaining stable energy levels.

Weight loss needs a mild caloric deficit. Avoid extreme caloric deficits and very low-fat diets when losing weight, as they cause metabolic downregulation (fatigue, exercise demotivation), reduced testosterone, and muscle loss.