5 red flags (on food labels)

Partially Hydrogenated, High Fructose Corn Syrup, Vegetable Oil" / "Soybean Oil, "Enriched" Flour, The "-ose" Suffix (Dextrose, Maltose, Sucrose = Sugar.)

First 3 rule (for food labels)

If Sugar, Flour, or Seed Oil is in the first 3 ingredients, put back.

Canola, Corn, Soybean, Vegetable, Cottonseed, Sunflower, Safflower.

Bad sugars (yeah, most of them)

Cane Sugar, Agave, Honey (limit), Maple Syrup (limit), Maltodextrin.

Limited to 12 0z. A week. Must be 93%

The only 4 types of red meat to eat

Ground Beef, or cuts labeled "Round," "Loin," or "Sirloin".

Do not buy these red meats

Prime" or "Ribeye.” You want "Select" or "Choice" cuts because they are leaner

Never eat red meat alone

eat red meat with fiber (like your Black Beans or a big salad)

HDL (High-Density Lipoprotein)

H = Healthy / Happy / Heavenly • The "Good" cholesterol. • Job: a garbage truck. It picks up excess cholesterol, and carries it back to your liver to be disposed of.

LDL (Low-Density Lipoprotein)

L = Lousy / Lethal / Low-down • The "Bad" cholesterol. • Job: like litter on the highway. It drops cholesterol in your arteries.

Tried-and-Fried. Triangle of fried chicken • technically not cholesterol but fat (energy) from food you ate but haven’t burnt off yet. • Often comes from foods that are "fried" or sugary. If you don't use, it stays as sludge in your blood.

VLDL (Very Low-Density Lipoprotein)

Very Lousy." • job: A specialized dump truck just for Triglycerides.

Sugar substitutes: The "SAM" List (The Good Guys)

S - Stevia (Plant-based. Can have a bitter aftertaste, but safe.) • A - Allulose (The "Holy Grail." Tastes exactly like sugar, doesn't spike insulin. • M - Monk Fruit (Extracted from a melon. Great taste, zero glycemic impact.)

Sugar substitutes: The "ASS" List (The Bad Guys)

- Aspartame (Found in Equal & Diet Coke. Linked to headaches/gut issues.) • S - Sucralose (Found in Splenda. Often bulked with maltode good gut bacteria.) • S - Saccharin (Found in Sweet'N Low. The pink packet. Old school chemical.)

Optimal/bad LDL cholesterol levels

70mg/dl ldl= good. 100 mg:dl ldl= bad

Good/ bad Fasting glucose (The Metabolic Engine) This is your blood sugar upon waking.

70 – 90 mg/dL good 100–125 is "Prediabetes."

Good/ bad Hemoglobin A1C levels. (3-month average of your sugar.)

<5.7% is normal, but <5.0% is "optimal" health.

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Health

Question	Answer
5 red flags (on food labels)	Partially Hydrogenated, High Fructose Corn Syrup, Vegetable Oil" / "Soybean Oil, "Enriched" Flour, The "-ose" Suffix (Dextrose, Maltose, Sucrose = Sugar.)
First 3 rule (for food labels)	If Sugar, Flour, or Seed Oil is in the first 3 ingredients, put back.
Bad oils	Canola, Corn, Soybean, Vegetable, Cottonseed, Sunflower, Safflower.
Bad sugars (yeah, most of them)	Cane Sugar, Agave, Honey (limit), Maple Syrup (limit), Maltodextrin.
Max carbs per day	100g max
Max sodium per day	2,000 mg max
Maximum saturated fat per day	13g max
Maximum Polyunsaturated fat daily	15 grams max
Monounsaturated fat intake minimum	35 grams +
Daily fiber intake minimum	30 grams +
Daily protein intake minimum	120 grams +
Red meat limit	Limited to 12 0z. A week. Must be 93%
The only 4 types of red meat to eat	Ground Beef, or cuts labeled "Round," "Loin," or "Sirloin".
Do not buy these red meats	Prime" or "Ribeye.” You want "Select" or "Choice" cuts because they are leaner
Never eat red meat alone	eat red meat with fiber (like your Black Beans or a big salad)
HDL (High-Density Lipoprotein)	H = Healthy / Happy / Heavenly • The "Good" cholesterol. • Job: a garbage truck. It picks up excess cholesterol, and carries it back to your liver to be disposed of.
LDL (Low-Density Lipoprotein)	L = Lousy / Lethal / Low-down • The "Bad" cholesterol. • Job: like litter on the highway. It drops cholesterol in your arteries.
Triglycerides	Tried-and-Fried. Triangle of fried chicken • technically not cholesterol but fat (energy) from food you ate but haven’t burnt off yet. • Often comes from foods that are "fried" or sugary. If you don't use, it stays as sludge in your blood.
VLDL (Very Low-Density Lipoprotein)	Very Lousy." • job: A specialized dump truck just for Triglycerides.
Sugar substitutes: The "SAM" List (The Good Guys)	S - Stevia (Plant-based. Can have a bitter aftertaste, but safe.) • A - Allulose (The "Holy Grail." Tastes exactly like sugar, doesn't spike insulin. • M - Monk Fruit (Extracted from a melon. Great taste, zero glycemic impact.)
Sugar substitutes: The "ASS" List (The Bad Guys)	- Aspartame (Found in Equal & Diet Coke. Linked to headaches/gut issues.) • S - Sucralose (Found in Splenda. Often bulked with maltode good gut bacteria.) • S - Saccharin (Found in Sweet'N Low. The pink packet. Old school chemical.)
Optimal/bad LDL cholesterol levels	70mg/dl ldl= good. 100 mg:dl ldl= bad
Good/bad resting heart rate	50 - 60 bpm= good 84 bpm= bad
Good/ bad Fasting glucose (The Metabolic Engine) This is your blood sugar upon waking.	70 – 90 mg/dL good 100–125 is "Prediabetes."
Good/ bad Hemoglobin A1C levels. (3-month average of your sugar.)	<5.7% is normal, but <5.0% is "optimal" health.

Created by: danHunt

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