power law #3

Oh My… What to Eat?

Nothing stirs emotions more than what foods you should and should not eat. Food and emotions are deeply intertwined. From childhood memories to strong cultural identities, what we eat is tied to our deepest beliefs, morals, and even our biology. This is exactly why dietary advice—like whether to go plant-based, keto, or omnivore—sparks such fierce debates.

In the words of John Henry Newman (a 19th-century English clergyman and philosopher), “We can believe what we choose. We are answerable for what we choose to believe."

Because the food-mood connection is so powerful, the best "diet" is often a hyper-personalized, mindful approach rather than a rigid set of rules. So, to start the discussion on Power Law #3 (Power Law #1 is sleep, Power Law # 2 is movement/exercise), here are a set of “loose rules.”

1.      Eat “real food.” Real food is whole, single-ingredient food that is minimally processed and remains as close to its natural state as possible. It contains no added chemicals, artificial flavors, or synthetic preservatives, and consists of ingredients you would traditionally use in a home kitchen.

2.      Aim for 2/3 gram of protein per pound of IDEAL bodyweight. This would include foods such as eggs, beef, chicken, turkey, and fish (especially fatty fish such as salmon).

3.      Consume 2-4 cups a day of vegetables. This includes leafy greens (spinach, kale, spring greens) and cruciferous (broccoli, cauliflower). Also, include asparagus periodically.

4.      Utilize healthy fats. This includes avocados, nuts (almonds, walnuts), and extra virgin olive oil.

5.      Limit (NOT eliminate) fruit intake. Berries are the best fruits to consume.

6.      Minimize or eliminate grains. I realize of all the advice, this causes the most consternation and emotional response. Grains (especially gluten-containing ones like wheat) are known to trigger inflammation in some individuals, which can worsen autoimmune symptoms. Grains are rich in carbohydrates and can cause blood sugar spikes. Eliminating them is highly beneficial for those with insulin resistance, metabolic syndrome, pre-diabetes or diabetes. Many grains can be difficult for some people to digest, leading to bloating, gas, and discomfort. Removing them often helps resolve these issues.

A short summary:

• Eat mostly whole foods, get enough protein, don’t overeat.

• Eliminate ultra-processed foods, excess sugar, chronic overeating.