MINIMIZE SUGAR & SWEETENERS

especially added sugars and artificial sweeteners—both can trigger a stressful insulin response

BALANCE BLOOD SUGAR

support insulin sensitivity with adequate sleep, minimal stress, and regular meals balanced with healthy fats, protein, and fiber

GENTLE MOVEMENT

resistance exercise and yoga are powerful ways to improve insulin sensitivity and decrease inflammation

EAT A MEDITERRANEAN DIET

crowd out inflammatory foods with a variety of colorful, antioxidant plant

foods, herbs, spices, whole grains,

legumes, nuts, seeds, olives (and

oil), green tea, and oily fish

NOURISH YOUR MICROBIOME

fiber from a diversity of plant foods

promotes growth of beneficial

butyrate-producing bacteria species

SUPPORT METABOLIC HEALTH

Type II diabetes describes the pancreatic dysfunction and insulin resistance that occurs as a result of systemic inflammation and metabolic syndrome. The development of type II diabetes is impacted by genetics, environmental factors, lifestyle, the gut microbiome, and overall metabolic health—and these are the same factors that can be addressed to improve this condition.

THE SHIKIMATE PATHWAY

Glyphosate acts by inhibiting an enzyme in the shikimate pathway, preventing the synthesis of amino acids essential for plant growth.

This chemical has been assumed safe for humans because we do not have this metabolic pathway. However, bacteria do, so glyphosate exposure can cause gut dysbiosis (which DOES have an significant impact on human health).

HERBICIDE & DESICCANT

Glyphosate is a broad-spectrum herbicide used for weed control on fields & lawns and to dry

out grain crops before harvest.

FOODS WITH GLYPHOSATE

The most common foods with residue include oats, corn, soybeans, canola, wheat, barley, beans, & lentils.

STATE OF THE RESEARCH

Evidence is not conclusive about the short

& long term effects of glyphosate on human & environmental health. Some studies find it perfectly safe and others the opposite. Notably, much of the research is

funded by industries with interest

in certain study outcomes—on

both sides of the issue.

in vitro: DNA damage, estrogen

interference, increased oxidative

stress, nutrient binding,

inflammation, cancer, etc

in vivo: impact on cardiovascular

system, intestinal permeability, celiac

disease, dysbiosis, nervous system

development & function, fertility & reproduction, autism, etc

epidemiological: few effects overall,

increased risk for non-Hodgkin’s

lymphomas in exposed farmers

AMINO ACID ANALOGUE

Glyphosate has a similar chemical structure to glycine. If mistakenly substituted in polypeptide chains, it can distort or inactivate essential proteins & enzymes.

WHAT LEVEL IS SAFE?

This question is as philosophical as scientific (and very controversial). Currently, if food residue tests

below “accepted levels”, it is considered safe. However, long-term exposure to very low levels

has technically never been studied.

EXPERT DISAGREEMENT

To add confusion, 2 regulatory boards make opposite statements about glyphosate safety:

IARC: “probably carcinogenic to humans”

(considered plain glyphosate & GBHs, included in

vitro & in vivo but few epidemiological studies)

EFSA: “unlikely to represent a

carcinogenic hazard for humans”

(considered plain glyphosate only,

included human epidemiological studies only)

OTHER CONSIDERATIONS

Beyond human health, there are concerns about glyphosate build-up in soil & water, wildlife impacts, and herbicide-resistant weeds.

CULPRIT OR SIDEKICK?

Although glyphosate is often the active ingredient in mixed herbicides, some hypothesize that added surfactants are more problematic. Hence, glyphosate-based herbicides (GBHs) are found more toxic than plain glyphosate.

peanuts

peas

soy* (tofu, edamame, miso, tempeh)

kidney beans

pinto beans

black beans

navy beans

butter beans

garbanzo beans

mung beans

lentils

variety is

key for getting all the essential amino acids from plant proteins

granola

curry

soup

cold salad

oatmeal & museli

component of nourish bowl

hummus

nut & seed butters

fermented soy products

buckwheat

quinoa

millet

amaranth

sorghum

rice

corn*

oats

wheat

barley

rye

wild rice

hempseed

chia seed

flaxseed

sesame seeds

pumpkin seeds

sunflower seeds

almonds

cashews

brazil nuts

macadamia nuts

hazelnuts

walnuts

pecans

pine nuts

GRAINS

SEEDS & NUTS

LEGUMES & BEANS

WAYS TO

INCORPORATE

improve nutrient content and digestibility of plant-based proteins by soaking and sprouting

Fats burn like logs in a fire: slowly, cleanly and consistently.

\When your body is in fat-burning mode, you will experience satiety and steady energy throughout the day.

The process of converting fat and ketones into ATP (cellular energy) is more efficient and produces fewer free radicals (compared to burning sugar).

ALMONDS

BEET

MAPLE SYRUP

CARROT

ONION

GARLIC

PUMPKIN

CINNAMON

CRANBERRIES

KALE

POTATO

GREEN BEANS

ZUCCHINI

MUSHROOMS

SWEET POTATO

APPLE

BRUSSELS SPROUTS

WHOLE GRAINS

TOMATO

PEAR

DATES

FREE

GINGER

SQUASH

BELL

PEPPER

CAPERS

ONIONS & SHALLOTS

RED WINE

HERBS

(elderberry, Ginkgo biloba, St. John’s wort)

GRAPES

TOMATOES

BUCKWHEAT

APPLES

BERRIES & CHERRIES

CITRUS

HONEY

GREEN & BLACK TEA

CRUCIFEROUS VEGETABLES

INCREASE CHOLINE & CREATINE

eggs, red meat, organ meat, fish, shellfish

INCORPORATE METHYLATION ADAPTOGENS

turmeric, cruciferous vegetables, tomatoes, rosemary, berries, onions, garlic, celery, parsley, spinach, mushrooms, beets

REDUCE TOXIN EXPOSURE

skincare, food, water, plastics, cookware, moldy buildings, etc

NOURISH YOUR MICROBIOME

increase fiber, prebiotics, and fermented foods

Certain individuals with electromagnetic hypersensitivity (EMH) are more sensitive to radio-frequency EMFs.

Symptoms can include headaches, concentration difficulties, sleep issues, lethargy, and fatigue.

This may be because EMFs increase oxidative stress in cells.

For individuals with genetic predisposition, history of trauma, or an overloaded detoxification system, increased oxidative stress can exacerbate symptoms of existing inflammation or toxic burden.

LEAFY GREEN VEGETABLES

vegetables—especially leafy greens—are packed with many essential minerals (choose local or organic when possible, enjoy with fat to help absorption)

SEA SALT, SEAWEED, & SEAFOOD

foods from the sea are an excellent source of macro- and microminerals (such as zinc from oysters and iodine from seaweed)

MINERAL WATER & BONE BROTH

you can drink your minerals too (clean mineral water and homemade bone broth are 2 easy ways to enjoy minerals)

Dairy alternative products can offer a flavor/texture substitute for dairy, but very few offer a nutritional substitute.

Many dairy-free products are highly processed, so check labels for added gums, sugars, and oils.

"Sugar-free" is a marketing term that may or may not be informative.

In general, it is a good idea to limit processed and added sugar.

However, the question you must ask yourself when you see this claim is "why"?

1. Heat milk in large pot over medium heat, stirring often so it does not scorch or boil over. Remove from heat when milk reaches 180°F*.

2. Let the milk cool until it reaches 108°F (can take up to 2 hours). If a skin forms, stir it back in or remove.

3. Scoop out 1 cup of warm milk and whisk with yogurt starter until smooth. Whisk back into pot of milk.

1. PREBIOTICS

"organisms Eat"

indigestible carbs that feed beneficial microbes obtain from a variety of plant foods

2. PROBIOTICS

"Organisms"

live bacteria & yeast with health benefits quantity, species, and viability vary by product

3. POSTBIOTICS

"organisms Secrete"

compounds synthesized by beneficial microbes ex: short-chain fatty acids, vitamin Bs & K, GABA, exopolysaccharides, etc

IODINE: fish, seafood, seaweed, eggs, dairy, meat, cranberries, iodized salt

CHOLINE: meat, eggs, dairy, soy, kidney beans, wheat bran

OMEGA-3s: salmon, mackerel, anchovies, sardines, herring, fish oil

IRON: red meat, organ meat, fish, oysters, chickpeas, molasses

VITAMIN B12: meat, dairy, eggs, fish, seafood, nutritional yeast

VITAMIN D: sunlight exposure, cod liver oil, organ meat, dairy, eggs

WATER: the most important nutrient, esp if breastfeeding

QUINOA

POULTRY

SHIITAKE MUSHROOMS

EGGS

(especially yolks)

FISH

(especially salmon & cod)

RED MEAT

SOY

MILK & YOGURT

KIDNEY BEANS

LIVER

CRUCIFEROUS VEGETABLES

RED POTATOES

WHEAT BRAN

how to build a balanced plate

Uric acid is produced when the body breaks down fructose and nucleotide molecules (specifically, the purine bases that are part of DNA's structure). Normally, the kidneys process and excrete uric acid.

Hyperuricemia occurs when uric acid crystals are not excreted properly, causing them to build up in the bloodstream, joints, and other tissues.

This buildup can trigger the immune system and lead to swelling and inflammation—a condition known as gouty arthritis.

Vitamin D is synthesized when cholesterol in the skin is exposed to UVB sun radiation.

It functions more like a hormone than a vitamin in the body.

Vitamin D plays a crucial role in regulating gene expression, immune responses, inflammation, mineral levels, and brain function.

UVB = BURNS

tans, burns, vitamin D synthesis

surface level damage, skin cancer

cannot pass through glass

UVA = AGING

penetrates deeper into dermis layer of skin

DNA damage, aging, skin cancer

can pass through glass

Phytic acid is the molecule that plants use to store phosphorus.

The main dietary sources of phytic acid are legumes, grains, nuts, and seeds.

Phytic acid also serves as a protective antioxidant in fragile seeds.