5 Eating Habits Undermining Your Health—and How to Reclaim Your Vitality
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Individuals who snack regularly are 50% more likely to develop type 2 diabetes compared to those who stick to structured meal times, highlighting the significant impact of frequent snacking on long-term health.
In our modern world, many of us unknowingly engage in eating habits that, over time, disrupt our metabolism and lead to long-term health issues. Despite their pervasive nature, these habits often remain under the radar, masked by the allure of convenience or popular trends. Yet, the science is clear: what we eat, when we eat, and how we eat profoundly impact our health, from energy production to gut function to the regulation of our hormones.
Metabolic diseases such as diabetes, obesity, and high blood pressure have become increasingly common, and much of this rise can be traced back to seemingly harmless dietary patterns. The problem is that many of these habits don't present immediate, obvious consequences, making it easy to overlook their long-term effects. However, research is now showing that even small shifts in our eating habits can have a powerful impact on our well-being.
This article explores five key eating habits that are quietly undermining our health. These habits may seem insignificant, but they have a cascading effect on our metabolic health and overall vitality. Fortunately, science offers practical, evidence-backed solutions to help realign our eating habits with our biological needs.
1) Perpetual Snacking Instead of Real Meals: The Heavy Metabolic Toll
In the whirlwind of modern life, snacking has become a familiar companion, offering a quick fix for our busy schedules or a momentary surge of energy. Yet, beneath this convenient habit lies a subtle but significant threat to our health: constant snacking interferes with essential metabolic processes, setting the stage for insulin resistance, hormonal imbalances, and digestive dysfunction.
The Blood Sugar Rollercoaster
Regular snacking, particularly when fueled by processed foods rich in sugars and refined carbohydrates, sends our blood sugar on a continual rollercoaster ride. With each spike, the body releases insulin, a hormone tasked with managing blood sugar levels. Over time, this relentless demand for insulin production can lead to insulin resistance, a precursor to conditions like type 2 diabetes and obesity. The symptoms of insulin resistance—fatigue, insatiable hunger, weight gain (particularly around the waist), and compromised immune function—often go unnoticed until they’ve already taken a toll on our well-being.
Research has shown that limiting food intake to specific times helps restore insulin sensitivity and lowers blood sugar levels (González et al., 2019). By honoring a more structured eating window, we give our body a much-needed break from continuous insulin production, reducing the risk of metabolic decline.
The Hunger Games: Leptin, Ghrelin in the Battle for Your Appetite
Snacking also disrupts the delicate balance of hormones that regulate hunger. Leptin, often called the "satiety hormone," loses its effectiveness, while ghrelin, the "hunger hormone," surges. This imbalance creates a vicious cycle of constant cravings and overeating. Elevated ghrelin levels fuel insatiable hunger, making it harder to control food intake (Havel, 2001). The result? A cycle of sugar and starch cravings, uncontrollable portion sizes, and an ongoing struggle with weight management.
Studies have demonstrated that impaired leptin sensitivity and increased ghrelin levels are closely linked to obesity and other metabolic issues (Farooqi et al., 2008), further highlighting how snacking undermines our body’s natural ability to regulate appetite and maintain balance.
The Alarming Rise of Metabolic Disease
The global prevalence of metabolic diseases is growing at an alarming rate. Over 2 billion people are currently overweight or obese, and in the U.S., more than 34 million adults are living with diabetes, with an additional 88 million at risk (WHO, 2020; CDC, 2020). Symptoms of metabolic dysfunction—fatigue, poor sleep, constant hunger, cravings, and difficulty losing weight—are often intertwined with the very habit of perpetual grazing, which sabotages insulin sensitivity and digestive health.
The Migrating Motor Complex and Gut Health
Frequent snacking also disrupts the migrating motor complex (MMC), an essential system that clears food particles, bacteria, and debris from the small intestine during fasting periods. Normally, the MMC activates about 4-5 hours after eating, performing a crucial "housekeeping" role until the next meal. Constant snacking prevents the MMC from reaching this important window, which can lead to digestive issues like Small Intestinal Bacterial Overgrowth (SIBO). This condition brings with it symptoms like bloating, excessive gas, abdominal discomfort, and irregular bowel movements.
Unless you're a small child, an athlete, or recovering from illness, your body should be able to go at least 5 hours between meals. If you feel shaky, irritable, or lightheaded during this time, it's a clear signal that your blood sugar regulation may need attention. Research has shown that snacking frequently inhibits the MMC's function, preventing it from completing its vital cleaning cycles (Pimentel et al., 2018).
The Good News
Here’s the silver lining: small, mindful changes can make a profound difference in your metabolic health. Here are some practical, science-backed strategies to help reset your metabolism and nourish your body:
Prioritize Whole, Satisfying Meals: Focus on nutrient-dense, protein-rich meals such as grass-fed beef, wild-caught fish, and pastured poultry or eggs. These proteins provide essential amino acids that support metabolism, immune function, and hormone balance. Pair these proteins with a variety of colorful vegetables, healthy fats, and fiber to create a balanced, satisfying plate that keeps you full longer. Skip the nibbling and half-portions, and aim for a full, hearty meal to prevent mindless snacking later.
Eat Mindfully, Without Distractions: The way we eat is just as important as what we eat. Eating without distractions—like stress-inducing TV shows or work—allows your body to digest food properly and sends clear signals to your brain when you're full. Consider enjoying your meal outdoors, accompanied by calming sounds of nature, or playing soothing music, to enhance the experience and encourage mindful eating.
Create a Mealtime Ritual: Transform mealtime into a ritual that encourages mindfulness. This could involve taking a moment to express gratitude for the food or simply pausing to appreciate the nourishment in front of you. Rituals foster a deeper connection to your meals and can enhance digestion and overall satisfaction.
Share Meals with Loved Ones: Whenever possible, enjoy meals with others. Social dining is not only a way to strengthen relationships but also supports better digestion and healthier food choices. Studies show that eating together promotes slower, more conscious eating, which contributes to greater satisfaction and improved metabolic outcomes.
Animal proteins provide a powerhouse of essential nutrients—amino acids, vitamin B12, iron, zinc, and omega-3s—vital for muscle repair, immune function, and overall vitality.
2) Nutrient Gaps in Plant-Based Diets: The Challenges of Absorption and Conversion
As plant-based diets grow in popularity, it’s crucial to approach them with a full understanding of their potential health implications. While these diets offer significant benefits, such as higher fiber and antioxidant intake, they also present notable challenges in providing essential nutrients that are primarily found in animal products. Key nutrients such as amino acids, vitamin B12, omega-3 fatty acids, heme iron, zinc, and taurine are critical for maintaining optimal health. Without sufficient intake of these nutrients, individuals may face long-term health risks and deficiencies that compromise both physical and mental well-being.
One of the most significant concerns with plant-based diets is the difficulty in obtaining and properly absorbing certain vital nutrients. For example, while plant-based foods like flax and chia seeds provide omega-3s in the form of ALA (alpha-linolenic acid), the body struggles to convert ALA into the more effective forms of omega-3s, EPA and DHA, found in fatty fish.
Iron is another nutrient where plant-based diets often fall short. The form of iron found in plants—non-heme iron—is much less absorbable than the heme iron found in animal products. While the body absorbs only 2-20% of non-heme iron, it absorbs 15-35% of heme iron. This makes it significantly more difficult for individuals on plant-based diets to get the iron they need to maintain energy levels and support healthy blood function.
These gaps in essential nutrients aren’t merely theoretical—they have real-world consequences. Research, including a 2016 study published in The American Journal of Clinical Nutrition, shows that people following plant-based diets are at greater risk of nutrient deficiencies, which can lead to a range of health problems, from fatigue and cognitive issues to more severe metabolic dysfunction.
The Vital Role of Protein: Detoxification, Immune Function, and Repair
Beyond these nutrient gaps, protein—especially from animal sources—plays an irreplaceable role in maintaining health. Animal proteins provide essential amino acids that are necessary for the production of enzymes and antibodies, which help detoxify the body and fight infections. When protein intake is insufficient, the body struggles to carry out these crucial processes effectively, leaving the immune system weakened and less able to protect against illness.
Research from the Harvard T.H. Chan School of Public Health highlights the importance of protein in detoxification. Protein helps the body produce glutathione, a powerful antioxidant that protects cells from oxidative stress and damage. Without enough protein, both detoxification and immune responses are compromised, making the body more vulnerable to illness and reducing its ability to recover from injuries or infections.
The Symptoms of Protein Deficiency: A Clear Signal to Reassess Your Diet
When individuals do not consume enough animal protein, a range of symptoms may manifest, signaling that the body is struggling to function properly. These symptoms include:
Exhaustion: A constant feeling of fatigue or weakness, as the body lacks the essential building blocks to produce energy and maintain vitality.
Hair Loss: Thinning or shedding hair, because protein is critical for hair growth and repair.
Digestive Issues: Difficulty digesting, since protein helps produce enzymes necessary for breaking down food.
Weakened Immune System: Slower healing from injuries or illness, as protein is essential for tissue repair and immune function.
Mood Fluctuations: Irritability, depression, or mood swings due to insufficient amino acids like tryptophan, which are needed to produce serotonin, the brain’s "feel-good" chemical.
These symptoms are clear indicators that the body is not receiving the nutrition it needs to function optimally. They serve as a reminder of how crucial animal-based proteins are for the maintenance of both physical health and mental well-being.
Debunking Myths About Animal-Based Nutrition: A Balanced Approach
It’s important to address the myths that often surround animal-based eating, particularly when it comes to concerns about heart disease and cholesterol. One common misconception stems from the Seven Countries Study, which wrongly linked saturated fats and animal proteins to heart disease. However, more recent research has shown that the true culprits behind heart disease are more likely to be processed foods and refined carbohydrates—not the animal proteins themselves.
By understanding both the benefits and limitations of plant-based eating, individuals can make informed dietary choices that address their specific nutritional needs. A balanced approach—incorporating both plant and animal-based sources—ensures the body receives a full spectrum of nutrients, fostering long-term health and well-being.
3. Inflammatory Fats: The Dangers of Industrial Oils
Modern diets are overloaded with processed fats—seed oils and trans fats—that harm our health by fueling inflammation, cardiovascular disease, and cellular dysfunction.
The Omega-6 and Omega-3 Imbalance: An Inflammatory Cascade
The typical modern diet is excessively rich in omega-6 fatty acids from industrial seed oils such as canola, sunflower, peanut, soybean, and cottonseed oils, while lacking in omega-3s. This imbalance leads to chronic inflammation, a key factor in heart disease, diabetes, autoimmune conditions, and other illnesses. Research from The Lancet (2018) confirms that an overabundance of omega-6 fats without sufficient omega-3s significantly increases the risk of cardiovascular disease.
How High Heat-Processing Creates Toxins
What makes these oils even more dangerous is their chemical instability. To create products like canola, soybean, and sunflower oils, manufacturers subject seeds to high-heat refining, bleaching, and deodorizing. This process strips the oils of their nutrients and introduces harmful compounds, including trans fats and oxidized byproducts.
Polyunsaturated omega-6 fats, found in these oils, are highly unstable and oxidize quickly when exposed to heat, light, or air. This oxidation produces free radicals, which cause widespread cellular damage and inflammation. The end result is a product that not only harms your cells but also contributes to conditions like atherosclerosis, insulin resistance, and fatty liver disease.
A Deep-Fried Recipe for Cellular Damage
Industrial oils damage cell membranes by replacing natural fats, leading to rigid, dysfunctional cells. This impairs cellular communication and increases inflammation. The presence of trans fats—byproducts of the chemical extraction process escalates the risk of cardiovascular disease. Studies, including one in The American Journal of Clinical Nutrition (2014), show a clear link between trans fats and cardiovascular disease.
The Case for Ancestral Fats
To protect your health, focus on whole, unprocessed fats that nourish rather than harm the body.
Avocado oil and olive oil are rich in monounsaturated fats and antioxidants that reduce inflammation and oxidative stress.
Fatty fish, such as salmon, provide essential omega-3s, which help balance the harmful effects of omega-6s.
Ghee and butter offer fat-soluble vitamins like A, D, and K2, which support metabolism and immunity.
Unlike industrial oils, these natural fats are stable, nutrient-rich, and beneficial for the body.
What Great-Grandma Ate vs. Dietary Dogma
Recent research has shifted our understanding of full-fat dairy and saturated fats. Contrary to previous beliefs, these fats are not only safe but can also be heart-healthy when consumed in moderation.
Full-fat dairy, including milk, cheese, and yogurt, has been shown to offer cardiovascular benefits, particularly when sourced from grass-fed animals. Some studies even suggest that fermented full-fat dairy may reduce the risk of stroke and heart disease. A 2015 study in the Journal of Nutrition found that full-fat dairy is linked to better metabolic health compared to low-fat alternatives, which often contain added sugars and starches.
Eggs—a rich source of protein and healthy fats—are also no longer considered a villain in heart health. Recent studies indicate that moderate egg consumption does not raise cholesterol levels or increase heart disease risk in healthy individuals. In fact, eggs are a valuable source of choline, an essential nutrient that supports brain health and metabolism.
Saturated fats, once vilified, have also been shown to be heart-healthy when they come from whole, unprocessed foods like butter, coconut oil, and grass-fed beef. Research now suggests that these fats do not contribute to heart disease in the way once believed. A large review published in the American Journal of Clinical Nutrition found no significant link between saturated fat consumption and increased heart disease risk. Additionally, it's important to note that many of the recent headlines warning about the dangers of butter are based on flawed observational studies. These studies fail to account for other lifestyle factors that contribute to health outcomes, such as alcohol consumption, smoking, diet quality or overall caloric intake.
4) Circadian Biology: The Impact of Misaligned Meal Timing
Our bodies are intricately designed to follow a natural rhythm known as circadian biology, which governs essential processes like digestion, metabolism, and detoxification. When we eat at times that don't align with this rhythm, we disrupt these processes, leading to long-term health consequences.
Circadian rhythms play a crucial role in how our bodies process food, regulate energy, and manage stress. When we eat at irregular times—particularly late at night or skipping meals during the day—we misalign these cycles. This disruption can have significant effects on insulin sensitivity, glucose metabolism, and overall metabolic health, eventually contributing to chronic diseases like type 2 diabetes. Research published in Cell Metabolism (2012) demonstrates that late-night eating not only promotes fat storage but also increases the risk of developing chronic conditions, underscoring the importance of aligning meal timing with our body’s natural clock.
The Risks of Skipping Breakfast
Another common disruption is skipping breakfast, a habit many people adopt unknowingly. When we skip this first meal of the day, it can lead to unstable blood sugar, elevated cortisol levels, and increased inflammation—all of which put extra stress on the cardiovascular system. According to a study in Circulation (2013), people who regularly skip breakfast are at a higher risk of hypertension and cardiovascular events.
Realigning Meal Timing for Better Health
The good news is that by making small adjustments to our meal timing, we can support our metabolic health, reduce inflammation, and protect our hearts. These changes don’t require perfection—just a commitment to understanding and honoring your body’s natural needs.
One of the simplest ways to begin is to eat within 30 minutes of waking up. This helps stabilize blood sugar levels and regulate cortisol, setting a balanced tone for the rest of the day. A nutritious breakfast—like eggs with avocado toast or Greek yogurt with fruit—provides the necessary fuel to kick-start metabolism and stabilize energy levels, ensuring a smooth and energized start to your day.
Finish Your Last Meal Early for Better Rest
Equally important is finishing your last meal a few hours before bedtime. This allows your body ample time to digest and prepare for restorative sleep. Eating late at night can interfere with the body’s natural rhythms, making it harder to unwind and hindering recovery. By embracing earlier meal times, you support better digestion, improve sleep quality, and give your body the opportunity to rest and rejuvenate overnight.
Anti-nutrients in plants, like lectins and oxalates, inhibit the absorption of vital vitamins and minerals. These natural defenses evolved to protect plants from predators, but can interfere with human nutrient intake when consumed in excess.
5) Eating Too Many Anti-Nutrients
Plant-based diets have gained widespread popularity, but one aspect often overlooked is the presence of anti-nutrients. These naturally occurring compounds in many plant foods can impair the absorption of vital minerals and disrupt digestion.
What Are Anti-Nutrients?
Anti-nutrients are substances found in plants that evolved as natural defenses against herbivores. They inhibit the absorption of key nutrients, particularly minerals, and can cause widespread health issues.
Some common anti-nutrients include:
Lectins: Found in beans, legumes, and some grains, lectins can irritate the gut lining and interfere with digestion.
Phytates: Present in seeds, grains, and legumes, phytates bind to minerals like iron, zinc, and calcium, reducing their bioavailability.
Oxalates: Found in almonds, soy, spinach, beets, and other plant foods such as sweet potatoes, oxalates can bind to calcium, preventing its absorption in the bone and teeth, and contributing to calcium deposits in other bodily tissues.
Gluten: Present in wheat, barley, and rye, gluten can cause leaky gut, and aggravate inflammation and food sensitivities.
Choosing Less Problematic Plant Foods
Fortunately, not all plant foods are laden with anti-nutrients, and some are more conducive to mineral absorption. By incorporating these nutrient-dense, low-anti-nutrient foods, you can nourish your body without the potential drawbacks.
Fruits: Fruits such as bananas, berries, and citrus are rich in vitamins and minerals and have minimal anti-nutrient content. These are excellent sources of potassium, vitamin C, and antioxidants without interfering with nutrient absorption.
Coconut: Both coconut water and coconut meat are mineral-rich options that provide potassium, magnesium, and healthy fats, all with minimal anti-nutrient interference.
Seaweed: Seaweed, such as nori, wakame, and kelp, is an excellent source of iodine, calcium, and magnesium, and it is very low in anti-nutrients, making it a great addition to your diet.
Avocados: Rich in healthy fats, fiber, and potassium, avocados are not only low in anti-nutrients but also support nutrient absorption by enhancing the bioavailability of fat-soluble vitamins.
Lettuce (Romaine, Butterhead, Arugula): Low in anti-nutrients compared to other leafy greens, lettuce offers modest amounts of minerals like calcium and magnesium, without the negative effects of higher oxalate or phytate content.
How to Make Plant Foods More Digestible
While many plant foods are nutrient-dense, some require preparation to reduce their anti-nutrient content. Here are practical methods to make these foods more digestible and nutrient-absorbable:
Soaking and Sprouting: Soaking beans, legumes, seeds, and grains can help reduce phytate levels, which in turn allows for better mineral absorption. Sprouting these foods further reduces anti-nutrient content and enhances digestibility.
Fermentation: Fermenting foods like legumes, grains, and even vegetables (such as cabbage for sauerkraut) can break down anti-nutrients like phytates and lectins, making the nutrients more bioavailable and easier to digest.
Cooking: Proper cooking methods, such as boiling or steaming, can help reduce lectins and oxalates in plant foods. For example, cooking spinach and sweet potatoes can lower oxalate levels, making them more digestible and less likely to interfere with calcium absorption.
A New Beginning for Your Health
The habits we’ve discussed are quiet barriers that, over time, can diminish your health and vitality. But the good news is that you have the power to make the necessary changes to restore balance. With the right guidance, you can reclaim your energy, your strength, and your well-being.
Whether you're looking for immediate, personalized advice through the Better Health Bundle, where we’ll conduct a comprehensive health audit and identify practical steps to improve your habits, or you're ready to commit to a deeper, more transformative journey with Reclaim Your Resilience, a 4-month coaching program designed to address the root causes of your health challenges, I’m here to support you every step of the way.
I know that each person’s health journey is deeply personal, and my approach is to meet you where you are—offering guidance and support that’s tailored to your unique needs. Together, we’ll work to uncover the root causes of your health concerns, restore balance to your body, and help you build the resilience to thrive in every area of your life.
There has never been a better time to take control of your health and invest in the vibrant, energized life you deserve. By making this choice, you’re choosing a future where you feel more alive, more balanced, and more resilient.
I invite you to reach out today to start the process.
Let’s work together to transform your health and empower you to live your best life—starting now!
References:
González, G., et al. (2019). "Time-restricted eating and its impact on metabolic health." Journal of Clinical Endocrinology & Metabolism.
Havel, P. J. (2001). "Amino acid regulation of insulin and glucose metabolism." Endocrinology.
Farooqi, I. S., et al. (2008). "Leptin and ghrelin in the regulation of energy homeostasis." Nature Reviews Endocrinology.
World Health Organization (2020). "Obesity and overweight." WHO Global Health Observatory.
Centers for Disease Control and Prevention (2020). "National diabetes statistics report." CDC.
Pimentel, M., et al. (2018). "The role of the migrating motor complex in gastrointestinal health." American Journal of Gastroenterology.
American Journal of Clinical Nutrition (2016). "Nutritional deficiencies in plant-based diets." The American Journal of Clinical Nutrition.
Harvard T.H. Chan School of Public Health. "The role of protein in detoxification and immune function."
The Lancet (2018). "The omega-6 and omega-3 imbalance and cardiovascular risk." The Lancet.
The American Journal of Clinical Nutrition (2014). "Trans fats and cardiovascular disease." The American Journal of Clinical Nutrition.
Cell Metabolism (2012). "Circadian rhythms and the effects of late-night eating on metabolism." Cell Metabolism.
Circulation (2013). "Skipping breakfast and its association with hypertension." Circulation.
Journal of Nutrition (2015). "Full-fat dairy and metabolic health." Journal of Nutrition.
American Journal of Clinical Nutrition (2017). "Saturated fats and cardiovascular disease risk." American Journal of Clinical Nutrition.
