What do I need to avoid if I'm trying to eat healthier

To eat healthier, the Huberman Lab offers several recommendations on what to avoid:

1. Highly Processed Foods:

   • Avoid foods with added sugars, emulsifiers, and artificial ingredients, as they can negatively impact hormones and metabolism 1.
   • Processed foods with combined processed carbohydrates and fats, often consumed unconsciously, should be limited 2.

2. Added Sugars:

   • Limit the intake of hidden sugars found in candy, ice cream, baked goods, and many processed foods. These can be calorically dense without providing satiety 2.

3. Artificial Sweeteners:

   • While some occasional use might be acceptable, it's wise to be cautious of artificial sweeteners, as they can influence taste perception and impact brain dopamine systems 3.
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       1

       Avoiding Highly Processed Foods

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       2

       Sugar and Responsibility

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       3

       Food and Brain Connection

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       4

       Weight Loss Insights

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4. Refined Carbohydrates:

   • Reducing refined carbohydrates and sugars can help lower insulin levels, facilitating weight loss and improving metabolic health 4.

5. Processed Meats and Snacks:

   • Watch out for processed meats and convenience store snacks that often contain emulsifiers and other additives. These can prolong their shelf life but might be detrimental to health 1.

6. Liquid Calories:

   • Avoid drinking caloric beverages, such as sugary sodas and alcohol. These can contribute significantly to calorie intake without providing nutritional benefits 4.

By focusing on whole foods like vegetables, fruits, lean proteins, and whole grains, you can significantly improve your overall health. Always consider personal needs and consult with a healthcare professional for tailored advice.