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Most of us aren’t making “food choices.”We’re living inside food stories—handed down by culture, marketing, school, and convenience. Here are five of the biggest ones… and the rewrite that sets you free. 1) The Story: “Breakfast is the most important meal of the day.” What it trained us to do: eat on the clock, not on cues—often starting the day with sugar + starch. Rewrite:“Metabolic flexibility is the goal—not mandatory morning carbs.”Some people do great with breakfast. Some do better delaying it. The win is choosing based on your body, not a slogan. Try this: - If you eat early: make it protein-first (eggs, meat, yogurt, collagen + protein, leftovers). - If you’re not hungry: don’t force it—start with water + minerals, then eat when hunger is real. 2) The Story: “Snacking keeps your blood sugar stable.” What it trained us to do: graze all day → constant insulin signaling → cravings never fully shut off. Rewrite:“Stable blood sugar comes from strong meals, not constant eating.”Many people stabilize when they shift from snacks to real meals. Try this: - Build 2–3 anchored meals (protein + fiber + fat). - If you “need” a snack: choose protein (jerky, eggs, Greek yogurt, cottage cheese, meat sticks). 3) The Story: “Low-fat = healthy (and saturated fat is the villain).” What it trained us to do: fear real food fats → replace them with ultra-processed “low-fat” products loaded with sugar, thickeners, and industrial oils. Rewrite:“Whole-food fats are functional. Ultra-processed swaps are the trap.”Your hormones, brain, and cell membranes need real building materials. Try this: - Choose: olive oil, avocado, butter/ghee, tallow, coconut (as tolerated). - Reduce: “low-fat” products that compensate with sugar + additives. 4) The Story: “Whole grains are a required health food.” What it trained us to do: treat grains as a foundation—even when they spike cravings, bloat the gut, or wreck energy. Rewrite:“Carb tolerance is individual. Essentials are protein + micronutrients.”Some thrive with certain carbs. Many don’t—especially with insulin resistance, PCOS, fatty liver, autoimmune issues, gut inflammation, or perimenopause.

Did humans suddenly require processed grain at 8:00 AM to survive?Or did we get handed a story—and build our daily life around it? The “Breakfast” story (and why it mattered): The idea that “breakfast is the most important meal of the day” didn’t come from ancient wisdom—it was heavily amplified by modern marketing. A widely cited example is a 1940s General Foods campaign used to sell cereal and promote a “good breakfast” as a performance requirement for work and school. To be clear: humans have always eaten in the morning sometimes.But the mandate—“eat immediately, eat carbs, eat packaged”—is modern. THEN (human default): For most of human history, food was: - Seasonal + local - Protein-forward (when available) with fibrous plants - Naturally time-restricted (periods of scarcity were normal) - Minimal ingredients (because “ingredients lists” didn’t exist) Your nervous system was designed for alertness when hungry (“hunter mode”).That’s not starvation—that’s adaptive biology. NOW (the modern food environment): Over the last ~150 years, the biggest shift isn’t that we eat more.It’s what we eat—and how engineered it has become. 1) Ultra-processed food became the default Today, over half of calories in the U.S. come from ultra-processed foods. And historically, processed/ultra-processed foods rose from under 5% to over 60% of the food supply across the last two centuries. Ultra-processed = food designed for shelf life + hyper-palatability, not human thriving. 2) The rise of “always eating” We went from “eat when you can” to structured grazing: - breakfast snack - lunch snack - dinner dessert Constant stimulation → constant insulin signaling → constant appetite noise (for many people). 3) The metabolic disease curve didn’t come out of nowhere Adult obesity prevalence is now around 40% in the U.S. That’s not a willpower failure. That’s an environment failure. And yes—many things contribute (stress, sleep, toxins, sedentary life, meds, etc.).But food is the daily signal that hits your hormones, gut, brain, mitochondria, and immune system.