The emergence of 'true healthy food' that will save the ruined bodies and minds of modern people!
The ultimate diet guide to correcting your metabolism, discovered by a 25-year veteran in metabolic psychiatry.

The road to ruining your metabolism is long, slow, and seemingly quiet.
Because it progresses without a sound, the illness that strikes one day feels like an unexpected tragedy.
A woman in her 40s is diagnosed with breast cancer, husbands in their 50s die of heart attacks, and grandparents in their 70s develop Alzheimer's disease.
Why do these things happen to us? Are we helpless against disease?

The author, a 25-year veteran in metabolic psychiatry, discovered that all these problems originated from illogical nutritional research and jumped into the world of nutrition himself to save his patients.
This book contains the most accurate and healthy diet plan, born from meticulous research that dispels prejudices and re-establishes common sense about the foods we eat every day, including meat, eggs, grains, and vegetables.
There is no need to hesitate for fear of failure.
Anyone can successfully change their diet with the author's seasoned tips, strategies, and friendly advice, having counseled thousands of patients.
This book will serve as a guide to improving your body, mind, and ultimately, your life.

It never occurred to me that food could be important to my mental health.
Like many women, I used to view food choices as simply a means to control my weight.
I ate a low-fat, high-fiber diet consisting mainly of skinless chicken breast, fish, vegetables, whole-grain cereals, soy milk, hummus, nonfat yogurt, and diet cola.
I counted my calories and exercised consistently.
But when I reached my early 40s, I started experiencing a number of embarrassing new symptoms: migraines, fatigue, bloating, body aches, and stomach pain.
Several experts worked together, but no abnormalities were found, and all medical test results were normal.
None of the doctors asked me what I was eating.
I left the doctor's office with the general advice to just follow the low-fat, high-fiber diet I was already eating and a prescription for medication.

Not wanting to accept these symptoms as my new normal, I instinctively began experimenting with my diet.
I kept a food and symptom diary and looked for patterns.
After about six months of trial and error, I landed on a very unusual carnivore diet and I feel better than I ever have in my life.
Not only did my pain and fatigue disappear, but my mood, concentration, and productivity also improved.
I never considered myself an expert in this field, but there was no doubt that this unconventional diet was good for my brain.
--- From the "Preface"

Like mental health, physical health has also been declining rapidly in recent decades.
In the United States, heart disease cases nearly doubled between 1990 and 2019, and the rate of obesity has nearly tripled since the 1960s.
The prevalence of type 2 diabetes among adults worldwide doubled between 1980 and 2016, and weight gain has continued to increase.
Between 1975 and 2015, global obesity rates more than doubled for women and more than tripled for men.
People who are obese, have type 2 diabetes, or have cardiovascular disease are much more likely to suffer from mental illnesses like depression, bipolar disorder, or schizophrenia, and this is no coincidence.

Mental and physical health conditions may seem unrelated, but they often occur together.
In particular, these diseases share fundamental etiologies of inflammation, oxidative stress, and insulin resistance.

Inflammation and oxidative stress are part of the immune system's initial response, so moderate levels are normal and healthy.
However, if excessive, it can be very harmful to all cells in the body, and brain cells are no exception.
--- From "Chapter 1: What are the causes of mental health problems?"

We readily accept that diet plays a vital role in our physical health.
Why should the brain be any different? The food we eat, like the rest of our body, provides the building blocks and fuel for vitality needed to create healthy, resilient brain cells.
If we don't eat the right foods, none of the cells in our body will develop or function properly, and problems that no medicine can solve will arise.
Drugs can alter brain chemistry, which has its own uses.
But I'm convinced that the most powerful way to change your brain chemistry is through food.
This is because brain chemicals come from food in the first place.

Neurotransmitters are made from food, brain cells are made from food, and the fluids that surround these cells are also made from food.
For optimal mental health, the entire brain must be composed of the right ingredients.
So if you have any kind of mental (or physical) problem, the first place you should look is not your medicine cabinet, but your pantry.
--- From "Chapter 1: What are the causes of mental health problems?"

The first U.S. dietary guidelines, published in 1980, warned that saturated fat and cholesterol contributed to obesity and heart attacks, and recommended, “Eat fewer eggs,” “Eat less butter,” and “Trim out excess fat when eating meat.”
Big food manufacturers took advantage of these new food regulations to flood the market with fat-free snacks and cholesterol-free fats like corn oil, canola oil, and margarine.
By blaming saturated fat and cholesterol for modern health epidemics like obesity, type 2 diabetes, and heart disease, the U.S. Dietary Guidelines have pushed us away from nutritious, whole foods like meat and eggs and into the hands of the ultra-processed food industry.
Over the past 50 years, the industrialization of food, the growing anti-meat sentiment, and the phobia of fat and cholesterol have come like a whirlwind, dramatically changing our nutritional lifestyles.
In other words, they switched from a diet high in animal fat to a diet high in refined carbohydrates and vegetable oils.
Since most other countries followed suit and created their own food guidelines, this meant that the entire world was now involved in a massive nutritional science experiment.
The change in diet had truly enormous results.
--- From "Chapter 2: New Hopes for Science"

Human memory can be distorted consciously or unconsciously.
Some people may believe they eat healthier than they actually do, while others may know they eat poorly and feel shame when making food choices.
These emotions can influence the respondents' answers.
When 240 adults were asked, "If you were to participate in a nutrition study, how would you answer questions about your diet?" 29% said they would not answer honestly, and 46% said they would not be able to answer accurately.
Ultimately, unlike neutral and objective 'measurements', questionnaires asking about food frequency produce distorted and subjective estimates.
To make matters worse, researchers don't seem to care about accuracy.
The berry questionnaire we reviewed earlier suggested rather vague and arbitrary serving sizes (e.g., 'one piece' or 'small glass').
This is a meaningless and unscientific quantity.
Can you imagine a protocol for a laboratory chemist that called for "one small glass" of hydrochloric acid?
--- From "Chapter 3: Why Most Nutrition Guidelines Are Wrong"

Let's say you have insulin resistance and yet continue to eat unhealthily.
Soon, brain glucose levels will become unstable and insulin activity will decrease, making it difficult for the brain to produce energy.
Excess glucose coats vital brain tissue with sugar, causing inflammation and oxidative stress, and an insulin-deficient brain lacks the strength and resources to fight back.
Without the resources to neutralize oxidative stress and treat inflammation, the brain's vulnerable environment will continue to burn endlessly.

How exactly do chronic inflammation, oxidative stress, and the brain's slow glucose processing affect mental health? I don't deny that genes, family history, early childhood nutrition, environmental exposure, and life experiences all influence mental health.
Mood, concentration, anxiety, social, behavioral, and memory problems can all depend on your biological makeup and the environment you've lived in.
But take courage.
No matter your past or your vulnerabilities, you have the power to fundamentally change the way your brain works.
That will make all the difference.
--- From "Chapter 8 Insulin Resistance: The Brain's Silent Enemy"

We believe that colorful fruits and vegetables are a source of nutrition rich in vitamins and minerals.
But there are some nutritional science facts that people don't know.
Just because a food contains a nutrient doesn't mean our bodies can necessarily utilize it.
Many plant nutrients have low 'bioavailability'.
That is, substances called 'antinutrients' that are provided in a form that is difficult for us to use or occur naturally within the plant prevent its extraction, absorption or utilization.
While some fruits and vegetables can be excellent sources of vitamins C, E, K1, or folate (vitamin B9), meat is an excellent source of all other essential nutrients, including some that are completely absent from plants.

There are more surprising facts.
In theory, we can get all the vitamins and minerals we need from animal foods alone.
Just include some organ meats.
For example, the liver provides sufficient amounts of vitamins A, D3, E, K1, K2, and folic acid, which are difficult to obtain from lean meat (especially boneless parts).
Animal foods are usually lower in vitamin C than fruits and vegetables, but they can easily meet your daily requirements if they are not overcooked.
In fact, fresh meat contains enough vitamin C to treat and prevent scurvy.

--- From "Chapter 10 Meat: The Original 'Superfood'"

Like milk, all seed foods contain adequate amounts of all three key nutrients—carbohydrates, protein, and fat—nature's recipe for growth.
But there is a fatal difference between the two.
The macronutrients in milk are intended for the offspring of certain mammalian species, but the macronutrients in seeds are intended for the offspring of a completely different kingdom: the plant kingdom (as opposed to the animal kingdom to which we belong).
Therefore, it is not surprising that the macronutrient composition of plants is not optimal for human nutrition.
We often hear that seed foods are good for us because they are rich in plant-based protein and complex carbohydrates, low in saturated fat, and cholesterol-free.
That's not wrong.
However, these proteins generally do not contain the balanced amino acids we need, and most proteins and carbohydrates are difficult to digest.
And there's no reason to avoid saturated fat or cholesterol.
--- From "Chapter 12 Grains, Beans, Nuts and Seeds: Things to Watch Out for"

People want to believe in the power of addition.
It's easy to add one more pill containing various fruit and vegetable extracts to your regular diet.
Addition may feel active, positive, and empowering, but it's actually subtraction, not addition, that's beneficial to your health.
We already know what causes excessive inflammation and oxidative stress.
The main culprits are highly refined carbohydrates, refined vegetable oils, alcohol, and overeating.
I recommend it to you.
Food should not harm your body.
Instead of adding phytochemicals like sulforaphane to put cells into a hyper-antioxidant state, wouldn't it be better to first eliminate the main culprits, calming inflammation and oxidative stress?
--- From "Chapter 14: Superfoods, Supplements, and Antioxidant Myths"

Before changing your diet, take a moment to understand your personal motivations.
Why did you feel the need for change? Why now, of all times?

Think back in as much detail as possible to how you've been feeling and feeling physically lately, and make a list of the mental and physical symptoms you'd like to improve by changing your diet.
It's also a good idea to keep a record of your experience in audio or video so you can review it and listen to it again six weeks later.
It will be especially powerful because it can capture tone, energy, and attitude that cannot be captured in writing.

Next, write down as specifically as possible how you would like your mood to change.
It's better to divide your desires into short-term goals (“I want to feel more energetic”) and long-term goals (“I want to stop taking my antidepressants”).
Now is the time to focus on short-term goals.

--- From "Chapter 17: The Quiet Paleo Diet"