Nutrition is the biggest piece of the puzzle when it comes to getting a body and life you love. The problem is that nutrition is bogged down by dogma and one-size-fits-all advice. All you want to know is how to start eating healthy, but the more you search the more confused and frustrated you get. Until now.

Once you understand the truth about fitness for weight loss (that eating healthy is 80% of your results), the next question you find yourself asking is, “So how do I start to eat healthy? What exactly do I eat and what do I stay away from?”

Well, I’ve come up with a helpful acronym that gets to the root of healthy eating in a very personal way using the acronym, “ANTI.”

Applying this acronym to your eating habits and understanding the context and intricacies is one of the first steps in changing your relationship with food.

“ANTI” food is (A)ddiction-Feeding, (N)utrient-poor, (T)oxic, or (I)nflammatory.

The goal of this model is not for you to eat less food or to become hyper-restrictive. The goal is to give you a tool for which to grade food so you can eat more “rich” food and less “poor” food, and truly nourish your body.

This model also gives you the knowledge to avoid the pull of marketing, the persuasiveness of dogma, and the confusion of conflicting advice.

In effect, it’s the most practical, sustainable, non-dogmatic approach to healthy eating because it’s based on eating the foods that work best for your individual body and goals.

Before we start, there are three statements I want to preface this model with:

PREFACE #1: There’s no black and white answer for how to start eating healthy.

Once you’ve identified a food is an ANTI food, you then have to ask yourself, “How ANTI is it?”

Life may get pretty boring if you strictly adhere to this model and strive for perfection. For this reason, I’d suggest that you aim to use the ANTI food model as a tool to change your personal relationship with food and eat to a degree of health that you’re comfortable with and that helps you reach your goals.

You can be a long way from perfect and still ride off into the sunset with all of your goals achieved. But with that said, everything has tradeoffs. The more you venture into the gray area, the more murky your ability to be successful is going to become.

PREFACE #2: What’s ANTI for you might not be ANTI for me. Eating healthy looks different for everyone.

Food is personal. That’s why diets have such a high failure rate and it’s why Total Body Reboot is focused on helping you reboot the connection between your body, your brain, and your food. The one-size-fits-all model is dead.

The potato is a great example of this. On the surface, the potato is a pretty innocuous starch. For most people, it doesn’t fail the ANTI test. However, if you have a sensitivity to nightshades — a group of plants that contain a substance called alkaloids — then the potato is an ANTI food to you.

It can seem complicated at first because there’s a bit of a learning curve, but once you’ve done the work, you’re empowered to nourish your body in a way that will lead you to long-term success.

Seriously, once you figure this out for yourself and put this model into practice, you’re good to go for the rest of your life. If you’ve been struggling for years, or decades, that means your struggle can finally come to an end for good in the very near future.

PREFACE #3: This is a model for health, not quick weight loss. If you want to know how to eat healthy as a means to some superficial end, you’re going to lose.

Keep in mind that this is a model for health, not a magic formula for weight loss.

Is it likely that you’ll lose weight by following this model? Sure. But success comes from focusing on authentic core principles and sustainable healthy habits—not on weight loss. Sustainable fat loss is a side effect of living in a truly healthy environment.

Success is also highly dependent on your mindset. Authentic health is a long-term play. If your mind is hyper-focused on weight and that’s your only core goal, you’re highly likely to abandon authentic approaches and gravitate toward band-aid protocols that promise a quick fix.

In my Make It Stick Master Class, I teach a very important concept – that following “means to an end” style approaches is not what successful people do.

In fact, I take it a step further. I make the.bold statement that if you eat healthy – or exercise for that matter – as a means to some superficial end, you will never succeed. Ever. You can’t, because that relationship with food and fitness undermines your ability to be consistent.

How to Start Eating Healthy: An Overview of the “ANTI” model

Premise: When you know what to avoid based on your individual needs and goals, all that’s left is including the maximum variety of everything that’s left.

That’s highly empowering and easy for most people to understand and achieve.

So, here’s a breakdown of the ANTI model with suggestions for how to apply it to your life in the most effective way.

[A] Addiction-Feeding*

Health and weight loss are not achievable when you suffer from food addictions and dependencies, eat emotionally, use food as a symbolic substitute, or are otherwise triggered to the point where you can’t align your behavior with your intentions.

The side effects of addiction (a simplified term for practicality) are three-fold: you’re drawn to certain types of foods, you’re very likely to overeat, and you’re unable to trust your hunger and satiety signals.

To avoid this, the ANTI model disposes of almost all processed, hyper-palatable food products (aka junk food). That’s because these food products are based on scientific formulations of fat, sugar, and salt that don’t exist anywhere else in nature and are not made from real, whole foods.

When you eat these foods, you’re triggering an evolutionary mismatch. In essence, you’re eating against your biological programming.

Food companies do this on purpose because the addict is the best repeat customer you could hope for. (tweet this) Note, however, that these foods do not create addicts.

This is one of the biggest challenges for most people. Processed and sugary foods are everywhere. Simply trying to avoid them and limit them is not possible unless you know the truth about moderation.

*The ultimate goal is to change your relationship with food. When this is done authentically, there’s no longer an “addictive” category. Doing the work to change your relationship with food gives you the ability to moderate your eating. Of course, moderation is impossible until this change occurs inside you.

[N] Nutritionally Poor*

In Why Diets Don’t Work, one of my main arguments was that diets fail because they don’t account for nutrient density.

Nutrient density is one of the main satiety triggers. Nutrients help you feel full. They help your body work properly. They guard against disease and degradation.

If the majority of your food consists of things that are nutrient-poor, you may quench hunger for a short period, but never long-term.

Eating foods that are nutrient poor contributes to overeating and overeating makes you fatter and less healthy. Eventually—especially if you’re also limiting calories—you’ll trigger a destructive state of nutritional poverty.

It’s especially important in this day and age to focus on nutrient-density because our entire food supply has been compromised by industrialization and domestication. The foods we eat today aren’t the foods of yesterday. 

While it’s not harder to be healthier today, it does require more nuance and a stronger, more connected relationship with food. Instead of being the chess piece in the new food supply, you need to be the chess master.

This doesn’t mean you can never eat foods that are nutrient poor. Again, no food is “excluded” forever. Nutrient poor foods *can have other benefits. Rice is not a nutritionally “rich” food, but it can still be beneficial depending on your lifestyle and goals. Using the ANTI scale is all about understanding the context of a truly healthy, non-dogmatic lifestyle.

[T] Toxic*

Toxins occur in certain foods that don’t wish to be eaten as an evolutionary survival trait (and have no other means of defense from predators). Toxins also occur in foods as a man-made addition (such as pesticides) or as a natural occurrence via contact with other organisms (like fungus).

For the most part, animals have defense or escape mechanisms and don’t require toxins. Plants find it fairly difficult to escape predators and thus are more likely to employ toxins for defense.

To be clear, I’m not talking about active defense toxins like snake poison. Snakes employ toxins for defense, but are safe to eat if you happen to kill one. I’m talking about passive toxins that attack you when you consume the food.

Let’s talk about the five most prevalent toxins you’re likely to run into and be sensitive to.


Aflatoxins are carcinogenic toxins in food which is produced by the Aspergillus flavus fungus. The toxin can also be found in the milk of animals which are fed contaminated feed.


Alkaloids are a group of naturally occurring chemical compounds that have varying effects on the human body (both positive and negative). The most common negative reaction alkaloids that people eat daily are found in a species of plants called nightshades.

Some people are more sensitive to nightshades than others. In sensitive people, nightshades can drive up inflammation (and pain–particularly joint pain) and contribute to poor gut health.


Goitrogens are a class of toxins in food which suppress the function of the thyroid gland by interfering with iodine uptake. These should be avoided by anyone with diagnosed thyroid issues but may be suitable for people with functional thyroids.


Lectins are toxic protein compounds found in most foods, but in heavy amounts in many seeds, grains, and legumes. Large amounts of lectins can damage the heart, kidneys and liver, lower blood clotting ability, destroy the lining of the intestines, and inhibit cell division. Lectins can also inhibit insulin function leading to stalled weight loss.

Disclaimer: There is a debate on how much lectins are destroyed by cooking and stomach acid. But we’ll discuss later why high-lectin foods are often excluded as a blanket recommendation.

Opioid Peptides

These toxic substances act on the body’s internal opioid receptors and can alter the perception of pain and affect respiration, digestion, and mood.  These toxins are the cause of many food intolerances with a wide range of severity from nuisance ailments to full blown hospitalization. They are: Casomorphin (found in milk/dairy), Gluten exorphin (wheat gluten), Gliadorphin/gluteomorphin (wheat gluten), and Rubiscolin (spinach).


Phytates are compounds found in many foods, but especially soybeans, whole wheat, and rye. In the human gut, phytic acid acts as an anti-nutrient. It reduces the absorption of valuable minerals such as calcium, iron, magnesium, and zinc by binding the minerals into an insoluble salt.

Disclaimer: Special food preparation can severely cut down the phytate level in certain foods. We’ll discuss later why certain foods high in phytates are often excluded as a blanket recommendation.

Human Contributed

I listed five main naturally occurring toxins, but you also need to be wary of consuming toxins added by humans. This is mostly true for consuming plants.

You’ll want to reference’s dirty dozen list to help decide which foods you should buy organic and which foods you can probably get conventional.

Some of the foods high in these toxins are also excluded because they fail other parts of the ANTI model as well.

*Almost all foods have toxins. You can’t escape it. So the question is, “how much is it affecting me? Do I feel better when I remove or add this particular food?” Perfection is not achievable. Sustainability is the ultimate goal.

[I] Inflammatory

Many foods are inflammatory because they contain the naturally occurring toxins that we just discussed. However, a food can be inflammatory even if it doesn’t contain toxins.

Inflammation is an immune defense mechanism. The proper function of the immune system is to inflame (to increase blood flow and nutrients to an affected area), deal with the problem, and then “shut off” the inflammation.

However, when you continuously feed the body things that trigger an immune response, the immune system never gets to cycle down and the inflammation becomes chronic. And chronic inflammation leads to disease.

Inflammatory foods include: processed trans fats, sugar, alcohol, vegetable oils / polyunsaturated fat, pasteurized milk, and MSG. Those are just a few examples. And of course, toxic foods will likely create an inflammatory response as well.

Whether or not foods are graded as inflammatory also depends on how you cook them. For instance, cooking at high heat has been linked to increased inflammation. This doesn’t mean I advocate a raw food diet. It’s just important to understand that everything has tradeoffs.

Putting the ANTI food model to work for you…

Many people ask why I recommend people avoid cereal grains, so let’s use that as a quick example.

For most people, wheat-based grains fail all parts of the ANTI model. In most popular forms, they’re [A] addiction-feeding/hyperpalatable and very easy to over-consume.

While mainstream nutrition seems to think they’re nutritious, they’re actually quite [N] nutrient-poor compared to real foods (wheat is a processed food). In fact, almost all wheat-based products are fortified with synthetic vitamins for this reason.

Wheat-based grains are [T] toxic, containing gluten, lectins, and phytates. These factors also make wheat-based grains [I] inflammatory for a lot of people (ranging from very low to no inflammation response to complete auto-immune hellfire).

It’s possible that wheat-based grains are not addiction-feeding to you. It’s possible that your body greatly tolerates the toxic nature of them and eating wheat-based grains doesn’t result in inflammation…for you.

Then what?

I’d still offer this: by including wheat-based grains in your diet, you’re consuming a large amount of relatively [N] nutrient poor calories. This exacerbates hunger and cravings and drives overeating for most people. By committing to real, unprocessed food you’re going to reach your goals of beating cravings, sustaining satiety, dropping excess fat, and having a healthier relationship with food much faster.

The ANTI model does not create rules, it simply highlights a very useful cost-benefit analysis.

This model offers guidance for how to start eating healthy in a personalized way, but it also offers real empowerment.

The ANTI model is very useful for learning about your individual body and guiding your journey. When you know which foods work for you and which don’t, your eating is empowered forever. When you understand the context of truly healthy eating, you’re empowered forever as a sovereign individual.

One thing I would caution against, though, is adopting a mindset of exclusion. For example, “what I don’t eat defines who I am.” It’s a very pessimistic view of health.

Your healthy lifestyle should be defined by all of the amazing real food that you can get your hands on. It should be defined by how committed you are to nourishing your body, loving your body, and loving your life. It should be defined by the stake in the ground that says, “I’m choosing myself.

And it’s not just about food. It’s about how to be healthy by understanding all six pillars of an authentically healthy lifestyle.

If you’re not sure where to start or want help with this process, Total Body Reboot is designed to guide you through it so you can finally have a body and life you love.


  • Wendy says:

    Thank you Kevin for this comprehensive look at the “why and why nots”. It is nice to see all of this in one place and to be able to refer back to strengthen my mind from time to time. Three cheers to reducing inflammation and keeping it that way! As a breast cancer survivor, it is my #1 goal.

    • Kevin Geary says:

      You’re welcome Wendy 🙂

    • Kevin Geary says:

      Absolutely Wendy! Thanks for taking the time to leave your thoughts.

      • Cecil says:

        hi Kevin, I want to first say I’m truly inspired with your article. For the past 3 months or so I’ve been focusing on eating healthier and living a healthier lifestyle. My only resource have been the Internet (google) for my research, however it can be very overwhelming at times due to different information. Not to mention, the foods you say are not nutritional or healthy are the foods I’ve been reading were. So after reading your article I’ve become even more confused and really don’t know where to begin now. After reading your article I decided to sign up to your website. Question wil it have everything need i to eat well and live well? Also I’m naturally thin and would like to gain weight but when I think of eating healthy I think of losing weight. Could you point me in the right direction? Thank you.

      • Kevin Geary says:

        Hi Cecil. Thanks for sharing and I’m sorry for the confusion! I think you mean that you signed up for our newsletter? That will continue to provide you information, but it sounds like what you might be looking for is a step by step program with the support to help you sort all this stuff out? That’s what our Reboot program is >>

        And Reboot isn’t about weight loss, it’s about health. People who need to lose weight will lose weight, but if you feel you want to gain some lean muscle mass and become healthier in the process, Reboot will do that for you as well.

        Does that answer your question?

  • April says:

    So, basically this program is not vegan-friendly?

    • Kevin Geary says:

      Our philosophy doesn’t align with Veganism. Based on the research, Veganism does not nourish the body in an acceptable way, nor do we feel it’s sustainable. A lot of our clients are former Vegans working on recovering their declining health.

  • CF4LIFE says:

    Very good article…Thank you!

  • Ashley Block says:

    Hmmmm. Your view on whole grains abd oats make me feel skeptical. Especially brands like “healthful” orowheat bread… Plain cheerios(with unsweetened almond milk) and certain oatmeals. I do believe sugar is addictive and dangerous and I avoid sugar as much as possible as a general rule (at most 15grams a day). And amazingly, completely agree with and have been living by your other nutrition rules… Little to no fruit, lots of lean proteins, some fats (only lean healthy fats for me… Chicken, almonds, avacodo etc…) less processing is better, and ALWAYS nutrient dense. I’m a 5’4 female and maintain a weight from 103-105lbs and down a footlong grilled chicken on WHOLE WHEAT, tons of veggies, no cheese, and some vinegar daily. As well as approx. 4 cups of Cheerios with almond milk, and a couple bowls of oatmeal everyday. Granted all of these items are only 1gram of sugar per entire cup, they are still on your anti list. But I have read the ingredients and labels and they are extremely energy dense and my weight is completely stable regardless of workout routine(which btw, you have me convinced to change 🙂 ) . But I consume 200 or less carbs a day (tons of fiber). You’re literature has been very affirming because I have been eating fairly close to the diet you describe, eating TONS of food, and maintaining 105lbs. I had all blood panels run (including cortisol) and all my hormones and other body functions are the epitome of health. But 50 percent of my diet comes from carbs. I wish you could provide more info as to why these particular carbs are anti foods. I’m curious because they are nutrient dense and non toxic. Hope you respond.

  • Kevin Geary says:

    Hi Ashley,

    You mentioned Cheerios being healthy, but the second ingredient in those is corn starch. The third ingredient is sugar. Then there are preservatives. And then a bunch of bogus fortified vitamins. Cheerios is not food — it’s processed sugar pellets with gluten in a cute shape. The main goal of eating healthy should be eating as close to the source as possible (meaning real food). While Cheerios state 1 gram of sugar per cup, they’re in essence 18 or so grams of sugar per cup because the carbohydrates they provide instantly turn to sugar in the body. And then there’s the whole gluten/toxicity/gut regulation side of the argument.

    One of the biggest sugar misconceptions is that we should be reading the “sugar” part of the label. It’s not about added sugar, it’s about what the body converts to sugar, which is all cereal grains and starches.

    I’m not sure what brand of Oatmeal you eat, but I’ll just choosing Quaker:


    They fortify these products with synthetic vitamins because the products themselves actually contain zero nutrition. It’s all marketing.

    The truth is that these carbohydrate sources are not real, they’re created in a laboratory. They are neither nutritious (when compared to your other options, such as vegetables) nor non-toxic (they’re filled with toxins).

    You’re off to a great start and while you appear to be at the bodyweight you’d like, the inclusion of oatmeals and cereal grains is likely doing damage to your health to some degree. Cutting them out for 30 days to see how you feel is the best bet for finding out if you’re experiencing any negatives.

  • Ashley Block says:

    I truly appreciate your response. I’m in recovery from bulimia/anorexia(they changed my diagnosis to anorexia due to body weight/food restriction, but i feel these labels are arbitrary) and decided to join this program for different reasons than your typical member. I whole heatedly agree with your mantras AND believe the relationship with food is psychological and effects your ability to really LIVE your live, connect to others, and have genuine emotions and experiences. I believe the majority of Americans are suffering from some type of “eating disorder”. I want mental and physical health. I believe this is priority number one because every other aspect of life is dependent upon it. Reading your post left me feeling slightly fearful. Lets say I agree with everything you said and I want to try it out. What will I have for breakfast tomorrow? Lunch? Dinner? I couldn’t come up with these answers from your literature…. I’m unsure where to begin. I read your beginners guide and I believe I remember it including oatmeal? Even more confusing…. What is a starting point for someone like me?

    • Kevin Geary says:

      Hi Ashley,

      Thanks for your comments. I love your new goals and outlook and see that you’re already starting to build a mindset for success.

      In your Total Body Reboot dashboard you have the guide for what to eat and a link to recipes as well. I’ll send you an email with a direct link. I don’t recommend oatmeal anywhere, however.

  • Ashley Block says:

    Thank you! I anxiously await your email!

  • Barbara Girouard says:

    Ok, after having read this article I’m angry – with myself! I started reading labels on packaged foods 30 years ago and cutting out foods that contained stuff I couldn’t pronounce or find reference to. No internet then and there wasn’t much good reference material available in libraries either. I knew I had digestion problems then but couldn’t figure out what my problem was. I read alot, but there was never any mention of celiac disease, fibromyalgia, or Hashimoto’s disease. There was some mention of these vague symptoms that some women developed that were attributed by the medical community to “psychological” issues.

    Now, I am in my fifties and after all these years of trying to be healthy, I find I am not. What was missing for me? I have always eaten lots of veggies, fruit and good quality meats and whole grains like I was taught. Well, if I had completely avoided wheat and gluten when I was in my 20’s instead of just in the last 4 years, my gut would not have become so damaged and I wouldn’t have lost 7 years to fibro-fog. I mean really lost! One day I was driving and realized I didn’t recognize where I was and where I was going to. I only could remember that it was something routine so I figured if I kept driving I would probably start to recognize where I was. Good thing it was daytime, night was so very confusing that I stopped driving at night for 2 years.

    The pain I had from fibromyalgia was intense. I generally slept 12-16 hours a day and could not do many physical activities. My health only started to turn around when my doctor decided to put me on an intravenous multiple vitamin therapy once a week. It was like a miracle when I started to feel better. I guess my gut had been so damaged that I couldn’t absorb nutrients from the food I was eating, even if it was nutrient dense food. That was because of the grains I was still eating. They were causing the majority of my health problems.

    I have come a long way in the last few years in getting healthier, but am still putting together more of the puzzle that is my health. Thanks for all your research because you have put in one place all of the information I needed to finish completing my puzzle. It isn’t just knowing about the facts of good diet, it’s creating the whole big picture.

    I find your information very credible because just following the info I got from your site before I signed up, I have had more energy and been more active this past week. The bonus is the needle on my scale is going left instead of right!

    Thanks again!

  • Kerstin Pless says:

    This was an extremely helpful article. I had heard a lot of it before, but understanding the whys behind it all is great! I have a question though–spinach is a toxin? Why is this the first time I’ve heard that?

    • Kevin Geary says:

      Hi Kerstin,

      Lots of plants contain some sort of defense mechanism. Some people are more sensitive to these toxins than others. It’s all about finding out how certain foods relate to you personally.

  • Jayme says:

    This is great and I know most of this. Though can you provide another
    article on WHAT to eat? I feel like when I go to the grocery store –
    everything I see is off limits. Where do I start to have a balanced and
    healthy food plan? A little inspiration would be so great if you have
    the time.


  • Stephanie Rubright says:

    Thank you Kevin for this article! I just joined the blog and find reading things like this motivational, and reinforcing for what I might already “kind of know.” I started adhering to the Paleo diet about two years ago, but have found that combined with my exercise regimen, I looked (for lack of better vocabulary) bulky and thick. I played soccer in college and naturally have a denser stature. Seeing that “thickness” that I described caused me to stop doing almost everything that I was doing (crossfit and clean, paleo eating). I took the “it just doesn’t work for me approach.” After reading this I think that I will change the way I have been working out, try a healthier and more sustainable way of approaching my nutrition, and attempt to break out of my mind’s fear of looking “bulky.” Thanks Kevin!

  • Oh_fiddlesticks says:

    One of the biggest problems with modern medicine is that they think the only way to prove anything is with “randomized controlled studies”.

    One time I was having horrible pains in my ankles and it eventually started up in my knees. A few weeks before that, I had bought some mixed nuts thinking that would be a healthy occasional snack for me. One day as I was coming up some stairs which led to my living room with the kitchen beyond it, I had to stop because of the pain. I couldn’t believe how bad my ankles hurt. I leaned over to help absorb the pain and thought to myself “How am I going to be able to deal with this?”. As I looked up, I saw the can of nuts sitting in the kitchen and I KNEW that’s what was causing my pain. I stopped eating them and the pain went away. What about the pasta that puts me to sleep after lunch if I eat it at lunchtime? What about the way my hips hurt like crazy when I eat some certain candies?

    When all a doctor can come up with is in response to some controlled studies WHICH WERE PAID FOR, by the way, BY PHARMACEUTICALS, that is when the credibility goes away for me. It is individuals sharing what has worked for them outside of the modern medical methodologies that I am more likely to try myself.

    I say that enough “case studies and testimonials” put together are better than anything the medical community has come up with yet as it relates to nutrition and chronic health issues. As far as critical health issues, I am eternally grateful for the hospitals and doctors who patch us up and send us on our way. But for chronic, long-term health, they and their “trials” are failing miserably which leaves the general public seeking out those such as Kevin who have forged those pathways and choose to share their findings with us.

  • LG says:

    What’s left to eat? Your article in 3 words: Natural organic food. Only problem is organic farming is totally unsustainable but thanks for the other info.

    • Kevin Geary says:

      If you download our free complete guide to real food, you’ll see that there is a plethora of things to eat—a nearly unlimited combination. And no, it’s not required that everything be organic. I’d also challenge you on the sustainability of real-food based lifestyles—they’re infinitely more sustainable than our current industrialized farming-centric lifestyles.

  • Kien Han says:


    Since I eat almost everything that is on this list (except meat, maybe). Do you have a guideline of what food is supposed to be healthy for you?

    I am not here to mock your program. I am just interested of what food you think is good for health?

    Kien Han

  • KCole says:

    Ok, now im really confused. I recently had blood work completed and the only negative result was bad ‘high’ cholesterol. After reading your opinion on the better foods for consumption which seems to be in contrast as to what is listed to consume to help lower the bad cholesterol. Do you have any clearer information as to which foods are better for specific health concerns. Thanx..

    • Kevin Geary says:

      Thanks for your comment. I know how confusing it can be. I think the problem you’re running into most is that the cholesterol thinking that medical doctors are trained to follow is about 30 years behind the research. I suppose it’s also a good time to note that medical doctors don’t receive any training in nutrition.

      Consider listening to this >>

      I can give you more resources as well if you’re interested.

  • Kell says:

    Hey Kevin! I just discovered your website and have been extremely intrigued by your thought process about fitness, eating and just plain living. My question and concern I have is about sugar. Pretty much the majority of my sugar comes from fresh or frozen fruits on average about 3 to four servings a day. Also from veggies like carrots is common. I rarely eat any grains so I am not getting it from that. Is there any concern I should have about my long term health with the amount of sugar I get from having a lot of fruits. I’m assuming not because they are nutrient dense but thought I’d ask! Thank you!

    • Kevin Geary says:

      Hi Kell,

      Thanks for the kind words 🙂

      I think your question really depends on your activity levels. In general, there is no harm to whole food sugar consumption, but I’m still a fan of matching carbohydrate intake to activity levels >>

      I’m also much more of a fan of vegetable and berry intake than fruit intake. Fruit isn’t as nutrient dense as people believe and it contains much more sugar than it used to, especially considering domestication and soil depletion >>

      Hope that helps.

  • Dawn says:

    Hi Kevin
    Thank you very much for your articles. I have been mostly gluten free for little more than a year now and the resultat are amazing. I haven’t lost much weight yet – but my energy levels are increasing, which means that I am moving more and more – so I do think it will come, bit by bit. A year ago I had incredible pain in my feet every time I got up from my chair, and I was tired all the time, so I sat – a lot! Since I cut out gluten, not only has my energy levels increased but the pain in my feet disappeared. I didn’t notice it untill I found a massage ball that my fysio-therapist had given me. My daughter played with it the day after I got it, I looked for it for a while – and then I forgot, because I am not in pain anymore! I like your non-dogmatic approach. I think I have a tendency to see things very black and white m, very either or – but the process of quitting gluten has showed me that it doesn’t have to be that way – at first I quit gluten for 30 days, then I ate some again, but immediately felt awful, quit, are some, quit went to Italy and O.D.’d on gluten – felt awful. This Christmas I ate a tiny bit, stopped right after Christmas and haven’t had any for more than a month. It simply isn’t worth the pain, the fatigue and the sugar cravings. It is a process of finding what feels good. Thank you!

    • Kevin Geary says:

      My pleasure Dawn 🙂 Glad you found it helpful and I’m glad you’re seeing so many positive changes in your health!

  • Heidi says:

    Sincerely thanks to you Kevin from Republic of Korea. I’ve been really falling those serial articles when I got this enormous pages from surfing by the keyword ‘Green machine Juice’-selling in Costco. That contents are really what I’ve wanted it.

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