Hello. This is how I have transitioned and live on a daily basis: diet and some exercise. After many years eating the Standard American Diet (SAD), I had become obese and developed Metabolic Syndrome and HAD to do something. Metabolic dysfunction runs in my family. My grandmother, grandfather, mother, niece, and a sister all died early deaths from primarily a diet based on high carbohydrate/low fat/ processed "food" eating. They all had uncontrolled type II diabetes. (on my own journey outside of my family, I have known a great many people who have died from metabolic dysfunction due to eating habits, I know people who are looking to their physicians for a "cure" for their malady when they should consider their lifestly in most cases is responsible for their health or lack of) I had become obese with impaired blood sugar (insulin resistance). (Weight: 227lbs at the start of my nutrition journey, currently 152lbs.) After much reading, I concluded that my diet was going to be based on science-based ancestral evidence nutrition, aka the "caveman diet". This essentially is a high fat, low carb diet with a moderate amount of protein. For me to keep my weight stable and blood sugars "normal", I have to limit my carbs to 10 to 30 grams per day. 60 years of eating the Standard American Diet has severely impacted my metabolism. I will never be able to eat over 40–60 grams of carbs ever again. That's just me. (Most people consume 225–325 or more grams of carbs per day, hence, look around at all the overweight people). I am adapted to burning fat (not sugar as 98% of the population is) and can go long periods without hunger. Most people do not need to be this strict in diet. Most people will do fine with a keto diet which allows for foods not allowed in my diet, Carnivore diet (all meat). My current result? I have reversed my type II diabetes, my A1c is currently 5.1.I had high blood pressure which has been reversed to normal readings.

The thinking for this diet, supported by anthropology and archaeology, is that humans have evolved for over 2,500,000 years eating a combination of meat, greens, fruits, tubers, seeds, and nuts. The last vegetarian ancestor that ate an exclusive diet of only fruits and vegetables ceased to exist. Hominids have eaten a meat-heavy diet for nearly 3 million years of evolution, beginning with Australopithecus. We have always been primarily carnivorous omnivores with some tubers, fruits, and berries, not vegetarians or vegans. Cooking meat and tubers is verified for the last 250,000 years and is suspected to go back much further in time to Homo erectus and beyond. We are the cooking ape. Grains have only been part of man's diet in the last 1,000 to 12,000 years with the advent of agriculture, depending on where YOUR ancestors came from. That's the rub. We did not evolve to eat grains for almost our entire evolution . Grains have been shown to contain harmful substances with regard to digestion and health. Humans derive their nutrition from three sources: Fats, proteins and carbohydates. Essential fats and essential proteins are only available from animal sources. There are no essential carbohydrates. Cut the carbs up your fat and protein intake,

I started here: Mark Sisson. He advocated his "Primal Diet", very similar to the Paleo diet and keto diet. I believe this initial way of living saved me from an early death that occurred with my relatives. I moved on to the keto diet, but my absolute best results have come from adopting the carnivore way of eating.

It's my experience, when chatting up people on health and lifestyle, that few people read extensively or critically think regarding their own health. My experience when talking to people about this subject is they have no clue what I am saying as their eyes slowly cloud over and they drift away. It's frustrating and sad. (My own family considers me an amateur moron, eccentric in my nutrition beliefs). IMO, people only change when they are in a crisis or facing one. Even then, only a small percentage of people make the necessary alteration to their daily routines. And that's why nearly 80% of Americans are overweight/obese. 38.6% of the population are pre-diabetic, and 14.7% of the population are diabetic. This is the REAL pandemic, not COVID.

Years ago, I was hospitalized for a surgery and was talking to an older/experienced RN. We were discussing diets. I brought up Paleo/Keto and suggested how it remedies many afflictions. I posed the question to her why the medical profession doesn't investigate the possibility of Paleo/Keto. She leaned over, smiled, and said: "Honey, there is no profit in cure."

I am making this point regarding physicians and nutrition: Doctors, for all the "training" they receive, get NO training in nutrition, NADA! They are trained in reference to studies done by Big Pharma to issue prescriptions to manage or reduce symptoms of disease, physicians seldom go to root causes of disease and how a person should modify their lifestyle. The human body is a whole and sophisticated system. Physicians specialize in looking at ONLY one part of the human body and disregard everything else that is occuring in their patient, madness. Folks, the medical system is non functional and deeply flawed. (2016 Johns Hopkins Study: Medical errors are the third leading cause of death in the U.S.)

Key takeaway and principle to this diet: eliminate ALL seed oils (poison), eliminate all processed foods (toxic), eliminate or reduce sugar and the associated carbs. (ALL carbs turn to sugar) (toxic), Reduce your eating window