Let's Eat Right to Keep Fit

1. Metabolic Health: The Unifying Root of Well-being

Disease isn’t some random occurrence that might happen in the future. It is a result of the choices you make and how you feel today.

Cellular energy production. Good Energy, or metabolic health, is the foundation of overall well-being. It refers to the efficiency with which our cells convert food into energy, powering every bodily function. When metabolism is disrupted, cells lack the energy to perform their jobs, leading to a cascade of health problems.

Interconnected symptoms. Conditions like depression, anxiety, acne, infertility, heart disease, and cancer, often treated as separate ailments, are frequently rooted in the same underlying issue: dysregulation of cellular energy production. This perspective shifts healthcare from managing isolated symptoms to addressing the root cause of metabolic dysfunction.

Preventable conditions. Preventable lifestyle conditions are responsible for 80% of modern human deaths. Unlike animals in the wild, humans suffer from widespread chronic diseases due to a mismatch between our evolved metabolic processes and the modern environment. Understanding and addressing metabolic health is key to preventing and reversing these conditions.

2. The Modern World: A Mismatch for Our Ancient Metabolism

The metabolic processes that run our bodies evolved over hundreds of thousands of years in a synergistic relationship with the environment around us.

Evolutionary mismatch. Our bodies evolved in an environment vastly different from today's industrialized world. Factors like processed foods, sedentary lifestyles, chronic stress, and exposure to synthetic chemicals create a "mismatch" that disrupts metabolic function. This mismatch leads to Bad Energy, where cells struggle to produce and use energy efficiently.

Mitochondrial damage. Modern diets and lifestyles synergistically ravage our mitochondria. The mitochondria and the greater cells that house them co-evolved over eons in relationship with our environment. Their mechanisms work in connection with a combination of inputs and information that come from the outside world into our bodies and ultimately into them.

Ten key factors. Ten main factors contribute to this metabolic dysfunction: chronic overnutrition, nutrient deficiencies, microbiome issues, sedentary lifestyle, chronic stress, medications and drugs, sleep deprivation, environmental toxins and pollutants, artificial light and circadian disruption, and "thermoneutrality." Addressing these factors is crucial for restoring Good Energy.

3. Blood Tests and Wearables: Decoding Your Body's Signals

Our body has simple ways to show us whether we have brewing metabolic dysfunction: increasing waist size, suboptimal cholesterol levels, high fasting glucose, and elevated blood pressure.

Five key markers. Five simple markers—blood sugar, triglycerides, HDL cholesterol, blood pressure, and waist circumference—can indicate metabolic health. When these markers fall into an optimal range, it suggests that cellular energy production is working well. Suboptimal values, however, signal metabolic syndrome and the need for intervention.

Beyond standard ranges. The "normal" ranges for these markers are often too broad, failing to identify early signs of dysfunction. Aiming for optimal ranges, which are often tighter than standard ranges, can help prevent chronic diseases.

Bio-observability. New technologies like continuous glucose monitors (CGMs) and wearable fitness trackers provide real-time data and insights into our bodies. This "bio-observability" empowers individuals to understand how their choices impact their health and make informed decisions.

4. Good Energy Eating: Fueling Cellular Function

I learned many things through practicing medicine in this new way. Not the least was that inflammation—which leads to disease, pain, and suffering—takes root because core dysfunctions occur inside our cells, impacting how they function, signal, and replicate themselves.

Food as medicine. Food is more than just calories; it's information that directs cellular function. Choosing whole, unprocessed foods provides the necessary building blocks and signals for cells to thrive.

Six principles. Six principles guide Good Energy eating: food determines cell structure and function, eating matches cellular needs with oral inputs, food communicates with cells, cravings signal mixed messages, ignore diet philosophies and focus on unprocessed food, and mindful eating fosters appreciation.

The Unholy Trinity. The "Unholy Trinity" of refined added sugar, refined industrial vegetable and seed oils, and refined grains are the primary drivers of metabolic dysfunction. Eliminating these ingredients is crucial for restoring Good Energy.

5. Circadian Rhythms: Aligning with Nature's Clock

We have become disconnected from the awe about our bodies and life, separated from the production of the foods we eat, made more sedentary by our work and school, and detached from our core biological needs, like sunlight, quality sleep, and clean water and air.

Chronobiology. Our bodies operate on a 24-hour cycle called the circadian rhythm, which is influenced by external cues like light and food. Disruptions to this rhythm, such as erratic sleep schedules and late-night eating, can lead to metabolic dysfunction.

Sunlight and darkness. Exposure to sunlight in the morning and darkness at night is essential for synchronizing our internal clocks. Artificial light at night can interfere with melatonin production and disrupt sleep.

Meal timing. Eating earlier in the day and avoiding late-night meals aligns with our natural circadian rhythms and improves glucose metabolism. Time-restricted feeding, or limiting the eating window, can also be beneficial.

6. Movement and Temperature: Controlled Stress for Cellular Resilience

Push a body just past the point of comfort—specifically with movement and temperature—and magic happens: the cells rise to the occasion, adapting and turning on dormant pathways to make us more resilient, happier, and healthier.

Movement as medicine. Regular physical activity, especially low-intensity movement throughout the day, is crucial for metabolic health. Muscle contraction helps clear glucose from the blood and improves insulin sensitivity.

NEAT. Non-exercise activity thermogenesis (NEAT), or spontaneous physical activity, is a key component of a healthy lifestyle. Finding ways to incorporate more movement into daily routines, such as standing desks and walking breaks, can be beneficial.

Temperature swings. Exposure to extreme temperatures, both hot and cold, can stimulate cellular adaptation and improve metabolic function. Cold plunges and saunas can activate brown fat, improve insulin sensitivity, and reduce inflammation.

7. Fearlessness: Cultivating a Mindset for Good Energy

I am also convinced our lack of understanding about the root cause of disease represents a larger spiritual crisis.

The modern threat. Constant exposure to negative news and social media creates a state of chronic fear and stress, which can disrupt metabolic function. It is important to set boundaries and limit exposure to these triggers.

Mind-body connection. Our thoughts and emotions have a direct impact on our physiology. Cultivating a positive mindset, practicing self-love, and managing stress are crucial for Good Energy.

Strategies for healing. Strategies for managing stress and trauma include therapy, meditation, breathwork, spending time in nature, and engaging in creative activities. These practices can help restore balance and promote cellular resilience.

8. Reforming Healthcare: Empowering Patients, Not Managing Disease

Every institution that impacts your health makes more money when you are sick and less when you are healthy—from hospitals to pharma to medical schools, and even insurance companies.

Incentives matter. The current healthcare system is incentivized to manage disease, not cure it. This creates a conflict of interest that can lead to suboptimal care.

Empowered patients. Patients must become empowered to take control of their health by understanding the science of Good Energy, tracking their biomarkers, and making informed choices.

A new paradigm. The future of healthcare lies in a shift from a reductionist, intervention-based model to an energy-centric paradigm that focuses on prevention, root-cause resolution, and patient empowerment.

Last updated: March 6, 2025