I’m 60 years old, but I feel like I’m 18. And here’s the kicker—I’m 10 times healthier now than I was in my 30s. The difference? I stopped eating like everyone else and started eating foods that actually work with my body instead of against it. If you’re tired of feeling sluggish, dealing with chronic inflammation, or watching your health decline, what I’m about to share will change everything. These aren’t trendy superfoods or expensive supplements. They’re simple, accessible foods that lower insulin, heal your gut, and rebuild your body from the inside out.

The Insulin Connection: Why Most Foods Are Making You Sick

Here’s a truth nobody wants to hear: most unhealthy foods on the planet do one thing exceptionally well—they spike your insulin. And insulin resistance? It’s sitting at the root of probably 80% of chronic disease out there. Think about it. Diabetes, heart disease, autoimmune conditions, even cancer—they all trace back to the same culprit: foods that send your blood sugar through the roof.

The common thread running through all 10 foods I’m about to share is simple: they don’t increase your insulin. Some lower it. Others keep it stable. All of them work in harmony with your body’s natural chemistry instead of fighting against it. I’ve researched extensively, tested personally, and even sent samples to the lab to verify what I’m telling you is actually true. The results? Remarkable.

The foods you’re about to discover are so powerful that I genuinely don’t know of any other foods that come close to their nutritional density and healing potential. Ready to discover what they are?

#1 Raw Sauerkraut: The Probiotic Powerhouse Your Gut Desperately Needs

Let me start with something that might surprise you: raw sauerkraut is one of the most powerful probiotics on the planet. And I’m not exaggerating. It absolutely demolishes yogurt, kefir, and most commercial probiotics you buy from the grocery store. The catch? It has to be raw.

When you buy sauerkraut on the shelf that’s been pasteurized (heated), you’re getting cabbage with all the magic removed. Pasteurization destroys the microbes—the living organisms that make sauerkraut so incredible. One cup of raw fermented cabbage delivers approximately 1.9 net carbs, making it virtually carb-free while packing serious nutritional firepower.

Why Sauerkraut Is a Nutritional Miracle

Here’s what one tiny cup actually contains:

• Over 700mg of Vitamin C (that’s 10 times the RDA from a single serving)
• Glutamine – an amino acid that heals gut inflammation and repairs the intestinal lining
• Vitamin K2 – removes dangerous calcium buildup from arteries and joints
• Sulforaphane – a compound with documented anti-cancer properties that also suppresses H. pylori, the microbe behind ulcers
• Vitamin U (S-methylmethionine) – specifically heals ulcers by building up the protective mucous layer in your stomach and intestines

The real heavy lifter? Vitamin U. If you’ve ever suffered from an ulcer—whether in your stomach, small intestine, or large intestine—sauerkraut goes in and literally rebuilds the damaged tissue. It’s like having a repair crew working on your digestive tract.

Who Benefits Most from Sauerkraut

If you have digestive problems, this is your food. People with ulcers, gastritis, or general digestive inflammation find sauerkraut remarkably easy to digest. It’s not harsh or irritating. It’s healing.

How to consume it: Just half a cup to one cup per day is all you need. That’s it. You’re not trying to eat a jar. You’re trying to get the benefits.

#2 Arugula: The Leafy Green That Cleans Your Arteries From the Inside

Forget iceberg lettuce. Forget romaine. If you’re going to eat a salad, make it arugula. This peppery green is one of the highest sources of nitric oxide—a compound that literally changes how your cardiovascular system functions.

Nitric oxide does something remarkable: it vasodilates your arteries, meaning it helps them relax and expand. This keeps blood pressure down, protects arteries from inflammation, and improves circulation throughout your entire body. We’re not just talking about your heart here. We’re talking about blood flow to your brain, your extremities, your organs—everywhere.

The Nitric Oxide Advantage

Out of all the foods on the planet, arugula has the most nitric oxide. Period. This matters because:

• Better blood pressure control – naturally, without medication
• Improved erectile function – nitric oxide is what enables healthy sexual function
• Reduced arterial inflammation – protecting you from the #1 cause of heart disease
• Enhanced oxygen delivery – to every cell in your body

Arugula is also a cruciferous vegetable, which means it contains compounds with documented anti-cancer properties.

How I Eat Arugula

I dump extra virgin olive oil on it—which brings me to another food on this list. I also add nutritional yeast for a cheesy flavor. The nutritional yeast provides B vitamins and amino acids, which helps keep stress low. It tastes good and it’s nutritionally superior. That’s the goal.

#3 Wild-Caught Salmon: The Omega-3 Powerhouse

Here’s where people get confused: not all salmon is created equal. Farm-raised salmon is to wild-caught salmon what conventional produce is to organic. Farm-raised salmon often contains antibiotics, questionable additives, and requires artificial pigments to look pink. Wild-caught salmon? It’s just healthy because it’s, well, wild.

Just 3 ounces of wild-caught salmon contains 2,000 milligrams of omega-3 fatty acids. Let me put that in perspective: the same amount of cod fish contains only 171 milligrams. That’s a 12-fold difference.

What Makes Omega-3s So Powerful

Omega-3 fatty acids are actually two compounds working together:

• DHA – builds your brain and retina, enabling clear vision and cognitive function
• EPA – a powerful anti-inflammatory that fights arthritis, bursitis, tendonitis, and any condition ending in “-itis”

If you have any inflammatory condition in your body, omega-3 fatty acids are non-negotiable.

The Mercury Myth (And Why It Doesn’t Apply to Salmon)

People worry about mercury in fish. With salmon, you don’t have to. Salmon is loaded with selenium, a mineral that binds to mercury and helps mobilize it out of your body so it doesn’t accumulate. This is crucial information because selenium appears multiple times on this list for good reason.

Pro Tip: Eat the Skin

Always eat salmon with the skin on. The skin contains collagen and omega-3 fatty acids concentrated right underneath. You’re leaving nutrients on the plate if you remove it.

Frequency: At least a couple times per week.

#4 Cod Liver: The Omega-3 Champion (Yes, Really)

If salmon is the king of omega-3s, cod liver is the emperor. Cod liver contains more omega-3 fatty acids than any other food on the planet, including salmon. You can buy it canned online through Amazon or other retailers—you won’t find it in most grocery stores.

Here’s what shocked me: I assumed that canning (which involves heating) would destroy omega-3s. I was so convinced I made a video about it. Then I felt weird about not testing my assumption, so I bought canned tuna, cod liver, and canned sardines, sent them to a lab, and got the results back. The omega-3 content matched what the labels claimed. I was wrong. I deleted the old video and made a new one.

Why Cod Liver Deserves Its Own Spot

Cod liver is fattier than salmon, and that fat is exactly what you want. The fat supports your brain, nervous system, and heart. Remember: the two things that don’t increase insulin are fiber and fat. Cod liver delivers both benefits through its natural composition.

Important: Don’t drink the cod liver oil straight. Your gallbladder will feel heavy. Instead, eat the cod liver in the oil and leave the oil in the can.

#5 Grass-Fed Hamburger: The “Junk Food” That’s Actually Healing

This one surprises people. Hamburger? Really? Yes, but not the McDonald’s kind made from meat sourced from 200-300 different cattle. I’m talking about grass-fed hamburger—organic if you can find it.

Grass-fed hamburger is easy to digest and contains more fat relative to protein than conventional beef. This matters because lean meat raises insulin more than fattier meat. The same principle applies to eggs: egg whites without the yolk spike insulin higher than whole eggs with the fat intact.

The Protein-Fat Ratio Matters More Than You Think

Out of all protein sources, whey protein powder ranks highest on the insulin scale because it’s pure protein with zero fat. When you consume protein with its natural fat, it stays in your digestive system longer, you absorb more amino acids, and it doesn’t spike insulin as dramatically.

My recommendation: Buy the 80/20 ground beef (80% lean, 20% fat), not the extra-lean version.

What Hamburger Actually Contains

• B vitamins – for energy and stress management
• Zinc – for immune function and testosterone
• Iron – the most bioavailable form on Earth (far superior to spinach iron)
• Copper – essential for countless enzymatic processes
• Carnosine – an anti-aging antioxidant that helps you live longer
• Creatine – people buy this as powder to build muscle; you get it naturally from hamburger (350mg per 100g)

Debunking the Red Meat Myth

All that data about red meat causing cancer or diabetes? Utterly ridiculous. Absolutely not true. I healed my body on red meat. Grass-fed beef, especially from animals that eat grass, is super high quality and highly bioavailable. Your body recognizes it and uses it efficiently.

How I eat it: Without the bun, obviously. Just the meat.

#6 Brazil Nuts: One or Two Daily Changes Everything

Here’s the rule: consume only one or two Brazil nuts per day. That’s it. Why? Because Brazil nuts contain more selenium than any other food on Earth, and too much selenium creates toxicity.

But one or two? That’s the perfect dose of the most important mineral most people are deficient in.

What Selenium Actually Does

Selenium’s benefits are staggering:

For Your Thyroid:
Selenium helps convert T4 (inactive thyroid hormone) into T3 (active thyroid hormone). Many people diagnosed with hypothyroidism don’t actually lack iodine—they lack selenium. Modern fertilizers prevent selenium from entering plants, so it never reaches animals or humans. If you’re selenium deficient, your thyroid suffers first.

For Your Immune System (This Is Huge):
Certain T cells, specifically T-helper cells, cannot function without selenium. These are your immune system’s command center—like the Pentagon commanding your military. Without adequate selenium, you can’t direct your immune response against pathogens, viruses, and cancer cells. There’s a documented correlation between selenium deficiency and susceptibility to AIDS, and research shows that increasing selenium improves AIDS complications.

For Autoimmune Diseases:
Autoimmune conditions like Hashimoto’s, lupus, rheumatoid arthritis, and MS often stem from either selenium deficiency or vitamin D deficiency (they work together). Fixing the deficiency can dramatically improve symptoms.

For Reproductive Health:
Men with low selenium experience testosterone problems. Women with low selenium have reduced fertility because selenium protects the ovaries. For men, selenium improves sperm mobility. For both sexes, selenium prevents hair loss and can help reverse alopecia (an autoimmune hair loss condition).

#7 Extra Virgin Olive Oil: The Liquid Gold Your Cells Need

Extra virgin olive oil does something most people don’t realize: it helps you extract phytonutrients from the vegetables you eat. When you drizzle it on arugula or other leafy greens, you’re not just adding flavor—you’re enhancing nutrient absorption.

How to Know You’re Getting the Real Thing

Real extra virgin olive oil produces a slight tickling, biting sensation in the back of your throat. If you don’t feel that? You’re probably consuming an adulterated version. There’s significant corruption in the olive oil industry—brands mix it with other oils to cut costs. Buy from reputable sources in Spain, Italy, or other trusted regions.

The Phytonutrient Advantage

The phytonutrients in extra virgin olive oil are 20 times stronger than green tea. These compounds:

• Work as powerful anti-inflammatories
• Function as antioxidants
• Support mitochondrial health (those energy factories in your cells)
• Prevent blood clots (90% of heart attacks relate to clots, not plaque; same with strokes)

Extra virgin olive oil is genuinely good for your heart and your cells. Make it a staple.

The 3 Bonus Foods That Complete Your Diet

Bonus #1: Quality Cheese (Full-Fat, Raw, Aged)

Most of the cheese I consume is imported, though some American producers are doing it right. Cheese is fermented, meaning it contains beneficial microbes for your gut. It’s also loaded with vitamin K2—what I call an anti-aging vitamin on steroids.

Why Vitamin K2 Matters:
As we age, we calcify. Calcium builds up in our arteries, joints, eyes, and other tissues, making us stiff and brittle. Vitamin K2 prevents this by directing calcium to where it belongs (bones) and away from where it doesn’t (soft tissues).

Additional Benefits:

• CLA (conjugated linoleic acid) – helps you burn more fat
• Butyric acid – feeds your colon cells
• Low carb – fermentation consumes the lactose, making it suitable for low-carb diets
• High-quality protein – with the fat naturally included

Bonus #2: Dark Chocolate (85% Cacao or Higher)

I’m not talking about Hershey’s kisses. I mean real dark chocolate or cacao powder. I sometimes eat 85% dark chocolate as a dessert around lunchtime—never late at night because it contains stimulants.

What’s Inside Dark Chocolate:

• Polyphenols – powerful antioxidants
• Nitric oxide boosters – same vasodilating compound in arugula
• Magnesium – the master mineral that controls calcium, lowers cortisol, improves sleep, and creates energy in mitochondria

About the Oxalate Concern:
Some people worry that chocolate’s oxalates cause kidney stones. But chocolate is loaded with magnesium, which has high affinity for oxalates and neutralizes them. Problem solved.

The Carb Reality:
Dark chocolate contains about 6 net grams of carbs per serving. If you’re following a ketogenic diet (below 50g carbs daily), that’s negligible. You’ll burn it off with a short walk.

The Microbe Connection:
Here’s something wild: when you crave chocolate, you might not be craving it—your microbes are. They send signals to your brain demanding chocolate. It’s not just a psychological craving; it’s your gut bacteria communicating.

Bonus #3: L. Reuteri Yogurt (The Oxytocin Booster)

L. reuteri is a specific probiotic strain that’s missing from most people’s microbiomes, especially if you were never breastfed or have taken antibiotics. This particular microbe does something remarkable: it triggers your body to produce more oxytocin—the bonding and stress-relief hormone.

Personal Anecdote:
When I first started making L. reuteri yogurt, my wife noticed the change within a week. She said, “What has gotten into you? You want to hug me five times a day. You never want to hug me. What’s wrong with you?” I kept eating the yogurt. The microbe signals through the vagus nerve all the way to your brain, triggering oxytocin production. It’s not that the yogurt contains oxytocin—it triggers your body to make more. That’s wild.

Additional Benefits:

• Increases muscle mass
• Improves sleep quality
• Lowers cortisol and stress
• Increases social impulses and connection

For SIBO Sufferers:
If you have small intestinal bacterial overgrowth (SIBO), where bloating after eating is constant, L. reuteri yogurt helps restore proper bacterial balance. Just half a cup daily is enough.

Nutritional Comparison Table: The 10 Superfoods at a Glance

The 7-Day Challenge: Prove It to Yourself

Here’s what I want you to do: eat these 10 foods for just seven days. Not forever. Not as a permanent diet. Just seven days to prove to yourself what’s possible.

Most people are eating the opposite of these foods. They’re consuming refined products, seed oils, processed carbohydrates, and foods engineered to spike insulin. After seven days of eating the foods on this list, you will feel the best you’ve ever felt. I’m not exaggerating. This isn’t hype.

Why Seven Days?
Your body responds quickly to nutrient-dense, low-insulin foods. Within days, inflammation drops, energy increases, mental clarity sharpens, and digestion improves. You’ll feel the difference before you see it.

How to Start Tomorrow

1. Plan your meals – decide which foods you’ll eat each day
2. Shop strategically – buy grass-fed meat, wild-caught salmon, raw sauerkraut, quality cheese
3. Prepare in advance – cook hamburger, portion out nuts, make salads
4. Track how you feel – energy, digestion, mental clarity, mood, sleep
5. Come back in seven days – comment and tell me how you feel

The Real-World Results: What Happens When You Eat This Way

I’m 60 years old. I feel 18. I’m 10 times healthier than I was in my 30s. This isn’t luck or genetics. It’s food. It’s choosing foods that work with your body instead of against it.

When you stop spiking insulin with every meal, your body can finally heal. Inflammation drops. Your immune system strengthens. Your hormones balance. Your energy stabilizes. Your mind clears.

These aren’t theoretical benefits. They’re real, measurable changes that happen when you stop eating foods that raise insulin and start eating foods that keep it stable.

Your Next Steps

You now have the 10 most powerful foods on the planet. You know why each one matters. You understand the science behind them. You have a seven-day challenge that will prove these benefits to yourself.

The only question remaining is: are you going to try it?

This article is for educational purposes and not a substitute for professional medical advice