PDF Summary:The Pegan Diet, by Mark Hyman

Modern lifestyles leave many people with poor gut health, nutrient deficiencies, and chronic inflammation. In The Pegan Diet, Dr. Mark Hyman offers a solution: an eating plan focused on nutrient-dense, anti-inflammatory plant and animal foods. The plan calls for filling plates with 75% colorful vegetables, quality proteins like pasture-raised meats and eggs, and healthy fats from foods like avocados and olive oil, while limiting sugars, processed foods, and refined carbs.

This guide covers how food impacts every aspect of human biology, from immunity and detoxification to cognition and mood. You'll learn why gut diversity is essential, the role of food compounds in disease, and practical strategies like meal prepping and involving family in food prep. With this integrated nutrition approach, you can realign your body for optimal health.

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• Create a "Flour-Free Challenge" with friends or family where you commit to avoiding flour products for a set period, such as two weeks. Use a shared digital platform like a group chat or social media group to support each other, share flourless recipes, and discuss changes in health or mood. This social accountability can help you stick to the challenge and potentially notice the health benefits of reducing flour intake.
• You can start a "Sweet Swap" challenge with friends or family where you commit to replacing high fructose corn syrup products with alternatives for a month. By doing this, you'll become more aware of the HFCS content in your food and learn to identify healthier options. For example, instead of a soda, you might choose sparkling water with a splash of 100% fruit juice.
• Engage in a 30-day artificial sweetener detox challenge. Remove all products containing artificial sweeteners from your diet for a full month and document any changes in your eating patterns, weight, and general well-being. This can help you determine if artificial sweeteners have been affecting your health and eating habits.
• Experiment with making your own flavored yogurts by adding a teaspoon of maple syrup or honey to plain yogurt, along with fresh fruits or nuts. This allows you to control the amount of natural sweetener used and avoid the excess sugar often found in store-bought flavored yogurts. Plus, you can customize flavors to your preference.
• Experiment with "flavor training" your palate by gradually reducing the sugar content in your homemade meals and snacks. Start by slightly lowering the amount of sugar you add to recipes each time you cook or bake. Over time, your taste buds can adjust to enjoy foods with less sugar, which can make it easier to avoid high-sugar processed foods.

Gut Health: Its Impact on Well-Being, Immunity, and Brain Function

Gut Microbiome's Role in Physiology and Managing Illness

Gut Microbial Imbalance Is Related to Persistent Health Issues

Regarding supporting optimal wellness and well-being, and the prevention, treatment, and reversal of long-term illnesses, the author reminds us of Hippocrates’ famous phrase that disease starts in the gut. The human gut's microbial community, with 100 trillion microbes and DNA that outnumbers our own 20,000 human genes by a factor of 100, plays a critical role in regulating every biological system in your body, from your brain health to your immune system and hormone health, explains Hyman.

Unfortunately, many people in today’s world possess gut ecosystems that are suboptimal: modern lifestyles, stress, medication, environmental pollutants, and a reliance on processed foods have left many with an “inner garden” full of pathogenic bugs. The author refers to this imbalanced gut ecosystem -- lacking diversity and beneficial microbes -- as dysbiosis. This contrasts with symbiosis, where the microorganisms in your digestive tract cooperate, working together to promote ideal functioning. Dysbiosis causes intestinal permeability, which promotes systemic inflammation, autoimmune disease, metabolic disorders, and many other chronic diseases, explains Dr. Hyman.

When our gut lining is compromised from dysbiosis, the tight junctions keeping the cells of the intestines together break down, allowing harmful gut bacteria and food protein fragments to seep into the bloodstream. According to Hyman, the system perceives these particles as threats from outside, setting off an inflammatory cascade. Dysbiosis, triggered by unhealthy eating and lifestyle, and often antibiotics, underlies numerous persistent illnesses.

Practical Tips

• Engage in regular, moderate exercise to support gut health. Physical activity can improve gut motility and reduce inflammation. Incorporate a mix of cardiovascular exercises, such as brisk walking or cycling, and strength training into your weekly routine, aiming for at least 150 minutes of moderate activity per week.
• You can start a "Gut Diary" to track how different foods affect your well-being. Note down everything you eat and any physical or emotional changes you observe over a few weeks. This personal data can help you identify patterns and make informed decisions about your diet to support your gut microbiome.
• Engage in a "Digital Detox Challenge" where you reduce screen time for a set period each day, aiming to lower stress levels that may affect gut health. Instead of using electronic devices, spend that time on activities that promote relaxation and well-being, such as reading, meditating, or taking a walk, which can indirectly support a healthier gut ecosystem by reducing stress.
• Incorporate a variety of prebiotic-rich foods into your meals to support a healthy gut microbiome. Prebiotics are fibers that feed the good bacteria in your gut. Foods like garlic, onions, bananas, and oats are rich in prebiotics and can be easily added to your diet. Try adding sliced bananas to your morning oatmeal or including garlic and onions in your cooking more frequently.
• Experiment with natural alternatives to over-the-counter medications for minor ailments, as some medications can disrupt your gut microbiome. For instance, if you typically reach for antacids when experiencing heartburn, consider trying a teaspoon of apple cider vinegar in water before meals as a preventative measure. Always consult with a healthcare professional before making significant changes, especially if you have underlying health conditions or are on prescription medications.

Gut Diversity Is Key to Immunity, Mood & Cognition

Hyman states that a resilient, diverse gut ecosystem forms the basis for a strong immune system, balanced mood, and optimal cognition. The gut is often referred to as the “second brain,” and we now know that approximately 90 percent of the serotonin found in your body, the neurotransmitter responsible for mood regulation, is produced in your gut, not your brain. This emphasizes the critical link between gut microbiota and mental health.

When the bacteria in your gut are diverse and functioning properly, your body's defenses are strong, but when pathogenic bugs take over, you leave yourself susceptible to infections, inflammatory illnesses, autoimmune disorders, and other health issues, says Hyman. Research shows that when you transplant fecal matter from a lean mouse into an overweight mouse, the overweight mouse sheds pounds without changing its diet. Similarly, when you transplant fecal matter from a donor in good health to someone with diabetes, you can see improvements in the recipient, explains Hyman. This emphasizes the critical role that the microbiome has in human health, particularly obesity and diabetes.

Context

• Research in psychobiotics explores how certain probiotics can positively affect mental health by modulating the gut microbiome.
• Diet can influence serotonin levels indirectly by affecting the gut microbiota composition. Foods rich in tryptophan, an amino acid precursor to serotonin, can support its production.
• The gut and brain are connected through a complex network known as the gut-brain axis, which includes direct and indirect pathways involving neural, hormonal, and immune signaling.
• Pathogenic bacteria are harmful microorganisms that can cause disease. When they overpopulate the gut, they can disrupt the balance of the microbiome, leading to various health issues.
• The transplanted microbiota can alter the recipient's gut environment, potentially leading to changes in energy balance, fat storage, and insulin sensitivity, which can contribute to weight loss.
• The effectiveness of FMT can vary based on individual differences in gut microbiota composition, suggesting a need for personalized approaches in treatment.
• Certain gut bacteria can extract more calories from food, influence fat storage, and affect hormones related to hunger and satiety, contributing to obesity.

Strategies to Encourage a Well-Balanced Microbiome

Eliminating Dangerous Items: Processed Foods, Sugars, Antibiotics

According to Hyman, the initial action for establishing a healthy gut environment is to identify and eliminate the foods and other substances that harm your microbiome. To weed out those pathogenic bugs, you first need to stop feeding them their preferred nutrients! Start by removing all sugars, including refined sugar, corn syrup with high fructose, sugar substitutes, and even sugar alcohols. Refined grains, especially white flour and today's wheat, negatively impact your gut, as do processed foods.

Hyman identifies dairy as another common culprit. The A1 casein found in most modern dairy products causes inflammation, allergies, and numerous digestive problems. If you've noticed you experience digestive problems after consuming foods like milk or cheese, try removing them from your diet to see if your symptoms improve. Besides food and drinks, avoid taking antibiotics unless absolutely essential. Antibiotics wipe out entire colonies of bacteria, both beneficial and harmful, leading to dysbiosis.

Other Perspectives

• The blanket elimination of sugars does not account for the complexity of individual dietary needs and health conditions; for some, certain sugars might be part of a therapeutic diet or necessary for medical reasons.
• The process of refining grains can improve the texture and shelf life of products made from white flour, which is important for consumer satisfaction and reducing food waste.
• The term "processed food" is broad and can include foods that are minimally processed, such as pre-cut vegetables or canned tomatoes, which can still be part of a healthy diet.
• Not everyone is sensitive to A1 casein, and many individuals can consume dairy without experiencing inflammation, allergies, or digestive issues.
• Eliminating dairy could lead to a deficiency in essential nutrients such as calcium, vitamin D, and protein, which are important for bone health and overall nutrition, unless carefully replaced with other sources.
• In some cases, the short-term disruption of the microbiome caused by antibiotics is a trade-off for their life-saving benefits in fighting bacterial infections.

Probiotic and Prebiotic Gut Nutrition

Once you stop fueling the harmful bacteria, you need to start nourishing the good ones! Hyman recommends incorporating fermented or cultured foods such as kimchi, yogurt (non-dairy if you’re sensitive to dairy), kefir, tamari, unpasteurized apple cider vinegar, as well as tempeh, pickles, sauerkraut, and miso on a daily basis. These items contain plenty of probiotics, or beneficial bacteria, that help to create a robust and diverse gut ecosystem.

Fiber is also crucial, explains Hyman. Fiber-rich foods like broccoli, Brussels sprouts, leafy greens, avocados, berries, lentils, and nuts and seeds feed the beneficial bacteria that live in your gut. Additionally, you want to include prebiotic foods, which are a type of fiber that helps produce short-chain fatty acids, compounds that may fight cancer. Some great sources of prebiotic fibers include apples, artichokes, asparagus, plantains, and seaweed.

Other Perspectives

• Overconsumption of certain fermented foods high in salt, such as pickles and sauerkraut, could contribute to increased sodium intake, which is a concern for those with hypertension or heart disease.
• While fiber-rich foods are generally beneficial for gut health, some individuals with digestive disorders such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) may experience exacerbation of symptoms when consuming high-fiber foods.
• Relying solely on prebiotic foods for cancer prevention overlooks the multifactorial nature of cancer and the importance of a comprehensive approach that includes other lifestyle factors such as exercise, avoiding smoking, and limiting alcohol consumption.

Improving Gut Health Through Supplements and Functional Medicine

Sometimes even taking precautions with your diet and lifestyle is not enough to fully heal gastrointestinal problems, explains Hyman. For challenging cases like IBS, bowel inflammation, or other inflammatory digestive disorders, it may be helpful to consult a functional medicine specialist. They can help you identify the root cause of your gut imbalances, whether it’s SIBO, or a surplus of bacteria in the small intestine, parasites, fungal issues, or even hidden toxins, such as mercury, which damaged the author’s digestive system for a long time.

Additional support through dietary additions is often required. When Hyman was dealing with severe ulcerative colitis, his customized gut shake, designed to rapidly repair dysfunction, reversed his condition. The shake relies on healing molecules, such as the polyphenols found in certain fruits and teas, all of which support the growth of beneficial bacteria, including Akkermansia muciniphila, which creates a protective mucus layer along your gut. Dr. Hyman explains that the “weed, seed, and feed” approach he used to heal his gut can be used by everyone who wants to improve their digestive health.

Other Perspectives

• Functional medicine is not universally accepted within the medical community, and some practitioners may not adhere to evidence-based practices.
• Some experts may argue that the term "gut imbalance" is too vague and that a more specific diagnosis is often needed to effectively treat gastrointestinal problems.
• The cost of specialized dietary supplements like gut shakes can be prohibitive for some individuals, making it an inaccessible option for improving gut health compared to more affordable and natural dietary changes.
• Some individuals may have allergies or intolerances to certain fruits or teas, which could exacerbate gut issues rather than alleviate them.
• Some studies suggest that excessive intake of certain polyphenols could potentially have adverse effects, indicating that balance and moderation are key.
• The relationship between Akkermansia muciniphila and gut health is correlational, and more research is needed to establish a direct causal link and understand the mechanisms involved.
• Relying on this approach alone may lead individuals to neglect other important aspects of health maintenance, such as regular physical activity and mental health care, which also play crucial roles in overall digestive function.

Practical Implementation of Nutritious Eating

Developing Healthy Cooking Skills and Routines

Effective Vegetable Preparation: Sautéing, Steaming, Roasting

Cooking is essential to health and longevity, and Hyman cautions that it is a skill we've lost in today's world. It allows us to make choices about the standard of what we consume, how we prepare them, and where they come from, explains the author. While preparing food for yourself or your family can feel burdensome and daunting, particularly when you are busy, it can also be incredibly fun, and it will help you achieve well-being and a more joyful existence.

Hyman explains that learning to cook vegetables so they are flavorful and enjoyable can transform your well-being and help you sustain a Pegan lifestyle. Master three basic techniques for a wide range of meal choices:

• Sautéing: This technique offers the most versatility, and the fastest cooking time, leaving you with crisp, vibrant veggies. Simply heat a tablespoon of healthy fats, such as avocado oil, or ghee, then add your favorite veggies for 2-5 minutes, depending on their density. For added flavor, sauté some chopped aromatics, like ginger, onion, and minced garlic, for a minute or two before adding your veggies.

• Steaming: This is a fantastic way to achieve perfectly cooked, nutrient-packed vegetables. Put a steaming basket inside a big pan, pour in water until it reaches the bottom of the basket, bring it to boiling, then add your vegetables, cover, and steam for 2-5 minutes. You’ll know they’re done when they're slightly tender but still have a vibrant color.

• Roasting: This method brings out the natural sweetness of vegetables and creates amazing flavors, especially with herbs and seasonings. Heat your oven to 220°C, coat your vegetables with olive oil, spices, and salt and pepper, arrange them in a single layer on a baking sheet, and roast for 20-40 minutes, depending on their density.

Other Perspectives

• Some individuals may have health conditions or disabilities that make cooking difficult, yet they can still achieve health and longevity through other means, such as with the help of prepared meals or assistance.
• While learning to cook vegetables may contribute to well-being, it is not the only factor; regular exercise, sleep, and stress management are also crucial components of a healthy lifestyle.
• These three techniques, although versatile, do not encompass all cooking methods, and other techniques like grilling, braising, or poaching can also offer a wide range of meal choices and should not be overlooked.
• Sautéing, while versatile, may not always be the best method for preserving certain nutrients in vegetables that are sensitive to high heat and oil.
• The nutrient retention in steaming can also depend on the type of vegetable and the duration of steaming; over-steaming can lead to nutrient loss and soggy vegetables.
• Some individuals may not prefer the caramelized flavor that roasting imparts, finding it too sweet or strong, and may instead favor the taste of vegetables prepared using other methods like steaming or sautéing.
• While avocado oil and ghee are considered healthy fats, some people may have dietary restrictions or preferences that lead them to avoid these options, such as those with an avocado allergy or individuals following a dairy-free diet who would avoid ghee.
• In certain cuisines or dishes, the flavors of ginger, onion, and garlic might overpower more delicate vegetables or clash with other spices and herbs in the recipe.
• The term "vibrant" is subjective; what is vibrant for one person may not be for another, and overcooking can occur if one relies solely on color.
• The time range of 20-40 minutes is quite broad; some vegetables might require less time, while others might need more, depending on their size and type.

Mastering Cooking Proteins To Optimal Doneness

Understanding how to prepare proteins to an optimal temperature will ensure they are safe to eat while retaining their full taste and mouthfeel. The author cautions against undercooking meat and poultry, which harbor harmful bacteria, and overcooking, leading to the development of dangerous substances.

The easiest way to make sure you don’t under or overcook your protein is to invest in a quality meat thermometer -- Hyman recommends the Thermopro -- and ensure the food reaches the safe temperature before serving. Beef steaks cooked medium-rare should reach a temperature between 54 and 57 degrees Celsius, and those cooked medium should reach 60 to 63 degrees. Minced meat and poultry should reach 74°C, while fish should cook to 63 degrees Celsius.

Other Perspectives

• Some culinary traditions intentionally undercook proteins, like steak tartare or sushi, focusing on the quality and source of the meat or fish to ensure safety rather than cooking temperature.
• The focus on optimal temperature for safety might overlook the fact that proper handling and storage of meat and poultry are equally important in preventing foodborne illness, as contamination can occur before the cooking process even begins.
• Some cooking methods, such as sous-vide, can achieve precise temperatures without the need for a meat thermometer.
• Personal preference can vary significantly, and some people might prefer their steaks cooked to different temperatures than those stated.
• Dietary preferences, such as those of sushi or sashimi enthusiasts, accept the consumption of raw or minimally cooked fish, challenging the notion that fish should always be cooked to 63°C.

Incorporating Make-Ahead, Nutrient-Dense Recipes Into a Weekly Routine

Hyman recommends creating a meal plan and incorporating staples for fast, easy, and healthy meals that can be revisited each week. His Master Five meals comprise a blended beverage, a leafy greens dish, a simple sauté, arrabbiata, and buckwheat snacks, and he encourages you to create your own personalized list of favorite, easy-to-prepare meals.

Batch-cooking makes it easy to throw a healthy meal together on a busy night. Dr. Hyman suggests making large batches of things like rice, soups, and smoothies and storing them in the freezer. When you buy fresh meat and poultry, freeze anything you won't need right away. Keeping essentials in your kitchen, such as olive oil, seasonings, sauces, nuts, nut spreads, non-dairy milk, and fruit you’ve frozen, will also go a long way when you’re short on time.

Context

• Meal plans can be tailored to fit dietary preferences, restrictions, or goals, such as weight loss, muscle gain, or managing health conditions like diabetes.
• Buckwheat is a gluten-free grain-like seed that is high in protein and fiber. It can be used to make snacks like crackers or granola, offering a nutritious alternative to traditional snacks.
• Having pre-prepared meals ensures that you maintain a balanced diet, as you’re less likely to opt for unhealthy convenience foods.
• Buying ingredients in bulk for batch cooking can be more economical, reducing overall food costs and minimizing waste.
• Freezing meat and poultry helps preserve their nutritional quality and flavor by slowing down the growth of bacteria and enzymes that cause spoilage.
• A staple in many diets, olive oil is rich in monounsaturated fats and antioxidants, which can support heart health and reduce inflammation.

Developing a Sustainable, Pleasurable Eating Experience

Affordable Whole Foods: Local Farmers, Online Suppliers, Budget Stores

Eating well can be affordable. It is, in fact, often cheaper than a diet of processed food, once you factor in the long-term costs of enduring health conditions, says Hyman. Simple decisions and a commitment to preparing meals will help you succeed. Start by skipping all those prepackaged, refined foods. You can prepare a dish from scratch for everyone with fresh ingredients for roughly the cost of a single frozen meal.

Produce is nutrient-dense and often affordable, especially if you stick to what’s in season. The author recommends joining a CSA or farmers’ market to source locally-grown produce, and checking out the Clean Fifteen list for conventionally-farmed produce that's safe and affordable. If you're looking for pastured meat, see Hyman's supplier recommendations on page 44, or participate in a cow share. He also suggests buying your essentials through sites such as Real Foods to get discounted rates and bulk pricing. Discount retailers such as Aldi and Lidl offer a wide selection of healthy and affordable options.

Practical Tips

• Create a "Seasonal Eating" calendar for your area to know when fruits and vegetables are at their peak and most affordable. Use this calendar to plan your meals around the time when produce is both cheaper and tastier, like making strawberry desserts in June or squash soups in the fall.
• Start a cooking club with friends or neighbors where each person is responsible for preparing and sharing a large batch of a single, affordable healthy dish once a week. This approach not only divides the meal prep effort but also introduces variety into your diet without the need for everyone to buy and prepare multiple ingredients for different meals.
• Start a "pantry challenge" where you use only the ingredients you already have at home to create meals for a set period, like a week or a month. This encourages you to get creative with your cooking and use up items that might otherwise go to waste. For example, if you find a can of beans, some rice, and various spices, you could make a bean stew or a rice casserole.
• You can start a "Cooking Cost Diary" to track the expenses of homemade meals versus frozen meals. Begin by logging the cost of ingredients for each homemade meal you prepare, including the cost per serving. Compare this with the price of a frozen meal that would serve the same number of people. Over time, this diary will give you a clear picture of the cost-effectiveness of cooking from scratch.
• Start a small container garden with a few seasonal herbs or vegetables. Even if you don't have a green thumb, growing something simple like basil or cherry tomatoes can give you a personal supply of fresh, nutrient-dense produce. This hands-on approach not only saves money but also ensures you have fresh ingredients on hand.
• Initiate a 'Local Produce Potluck' in your community, where participants bring a dish made from locally sourced ingredients. This event can be a fun way to discover new foods and preparation methods while building relationships with others who value local produce. You might find a neighbor who makes an incredible apple pie with apples from a nearby orchard or learn about a vegetable you've never tried before.
• You can create a visual reminder by designing a fridge magnet with the Clean Fifteen list. Print out the list or write it down artistically, laminate it for durability, and attach a magnet. This way, every time you reach for something in the fridge, you'll have a visual cue to remind you of the safe and affordable produce options.
• You can start a neighborhood meat-sharing cooperative to access quality pastured meat together. By pooling resources with neighbors, you can purchase whole animals from local farmers and divide the meat among the group. This not only supports local agriculture but also ensures you get fresh, sustainably raised meat. For example, create a Facebook group or a WhatsApp chat for your neighborhood, discuss preferences and ethical considerations, and then collectively approach farmers for purchasing and butchering arrangements.
• Use a price tracking tool to monitor the prices of your essential items over time. This can help you identify the best times to buy in bulk. For instance, if you notice that the price of your favorite brand of pasta drops significantly every three months, you can plan to make your bulk purchase then to maximize savings.
• Challenge yourself to a "discount retailer swap" for a month, where you replace your usual grocery store with a discount retailer for all your shopping needs. Keep a journal to note the differences in your spending, the quality of the products, and your overall satisfaction. This hands-on experiment will give you a personal insight into the cost-effectiveness and quality of products from discount retailers.

Engaging Family and Children in Planning, Shopping, and Preparing Meals

Developing healthy eating habits in children begins at home, and Hyman encourages parents to set their children up for success by offering them a balanced diet from an early age and involving them in planning and preparing food. The author explains that the diet during pregnancy influences the programming of an infant's genetic makeup, impacting their health long-term. Turn eating healthy into a fun family activity by starting a garden, going to the farmers' market together, and picking out exciting recipes. By creating a culture of culinary exploration, you can prepare your children to eat healthily throughout their lives.

Dr. Hyman insists that children should consume the same diet as adults. If no one in your family has dietary restrictions, don't make a separate meal for your child. It’s not necessary to serve your toddler spicy chili with jalapeños! But it does mean offering them a diversity of flavors and meals from the time they start eating solids.

Context

• A balanced diet can influence behavior and mood, reducing the risk of hyperactivity and improving overall emotional well-being.
• Giving children responsibilities in the kitchen can boost their confidence and sense of independence.
• A mother's diet can influence her gut microbiome, which in turn affects the infant's microbiome and immune system development, impacting long-term health.
• Exploring diverse recipes can introduce children to different cultures and cuisines, broadening their understanding and appreciation of global food traditions.
• Eating the same meals can strengthen family bonds and create a sense of unity. It also provides an opportunity for parents to model healthy eating behaviors.
• Children can benefit from the same balanced diet as adults, which typically includes a variety of nutrients essential for growth and development, such as proteins, healthy fats, vitamins, and minerals.
• Early exposure to a variety of foods can reduce the likelihood of picky eating habits, as children become accustomed to different tastes and textures.

Balance Indulgences With a Nutrient-Rich Diet

The Pegan Diet doesn't require perfection. Hyman emphasizes that everyone, including himself, enjoys treats and indulgences, and that’s perfectly fine! If you try for perfection, you will fail. This creates a cycle of deprivation, binge-eating, guilt, and shame. Don’t be afraid to enjoy a scoop of ice cream, a piece of cake, or a cocktail, on occasion.

Balance a healthy connection to delicious, wholesome eating with the occasional treat. This might mean adhering to the Pegan Diet for 90% of your meals and allowing yourself 10% wiggle room for those treats, says Hyman. The most important thing is to enjoy a diverse range of real, whole foods, prepared in a way that honors your health and your taste buds. Remember that every bite literally impacts your biology. Make it taste great—and help yourself feel great.

Context

• The diet emphasizes consuming a variety of vegetables, fruits, nuts, seeds, and lean proteins, which are nutrient-dense and minimally processed.
• Perfection in diet can ignore the body's natural cravings and needs, which can vary due to factors like activity level, stress, and hormonal changes.
• Some research suggests that occasional indulgences can help maintain metabolic flexibility, allowing the body to efficiently switch between burning carbohydrates and fats for energy.
• Incorporating treats mindfully encourages awareness of hunger and satiety cues, promoting a more intuitive approach to eating.
• The 10% allowance can make it easier to participate in social events and cultural traditions that involve food, reducing stress and promoting social well-being.
• Nutrients from food can support brain health, affecting memory, concentration, and overall cognitive function.