EUGENIZATION.

One small dietary change you can make that will have dramatic impact on your health is to eliminate the Big Four from your diet.

What are the Big Four?

The Big Four are, for most people, the four major dietary sources of insulin surges. They are the foods that, when overconsumed, cause weight gain and negatively impact health.

The jury will also note that the Big Four are all grains and starches.

Some of you may ask, “What if I substitute those foods with their healthier alternatives?” - i.e., sweet potato for russet potato, brown rice for white, etc.

Well, I guess you could do this and nothing else, and it would definitely help you (my friend Nikita switched all his “whites” for “browns” and lost over 10 lbs). However, with very little additional hassle, you could substitute more non-starchy vegetables (such as spinach, Brussels sprouts, or haricots vert) or more protein/fat sources (like meat, walnuts, or fish oil) and reap infinitely greater benefits (such as improved hormonal tone in the form of lower insulin levels, natural hunger suppression, and decreased intake of antinutrient compounds that prevent absorption of key micronutrients).

After all, it’s not like I’m asking you to give up all the foods you love in one fell swoop.

Unless, of course, all those foods are potatoes, rice, pasta, and bread.