Forget The Diet Myths: Try These 3 Tips For Reversing Chronic Disease

If you've ever been told that losing weight is all about eating less and exercising more, you're not alone—but you're also not being told the full story.

On the mindbodygreen podcast, Robert Lufkin, M.D., a physician and New York Times bestselling author of Lies I Taught in Medical School, debunks the myths surrounding obesity and guides us toward lasting health and longevity.

The most pervasive myth in the world of weight loss? That all calories are created equal. Lufkin points out that our society has been misled into believing that losing weight comes down to simply burning more calories than we consume. But the truth is much more complex.

So, how can we shift our diet to support long-term metabolic health? Lufkin’s advice boils down to three simple yet powerful guidelines:

1. Limit refined carbohydrates 

Refined carbs, like sugars and starches, spike insulin levels, increase inflammation, and are harmful to our metabolic systems. By cutting back on these foods and opting for complex carbohydrates, you'll start to see improvements in your energy levels, metabolism, and overall health.

2. Switch to healthier fats 

Do your best to stay away from seed oils, like canola and soybean. These pro-inflammatory oils can damage your body over time, especially when heated. Instead, choose stable, healthy fats like olive oil or butter.

3. Be mindful of grains

As someone who once suffered from multiple chronic diseases—including arthritis, high blood pressure, and pre-diabetes—Lufkin is no stranger to the challenges of modern health. But instead of relying on pharmaceuticals to manage his conditions, he turned to nutrition and lifestyle changes.

Lufkin’s advice flips the script on everything we’ve been told about health—especially the outdated notion that weight loss is just about eating less and exercising more. Instead, he reveals the key to reversing chronic disease: improving your metabolic health. But it’s not just about food; he also emphasizes the critical role of mindset. A positive outlook and a sense of purpose can supercharge your health just as much as your diet.