A Starter Guide for Movement & Food

The Story of Humans & Movement

For almost all of human history, the human body lived in a world built around movement. We walked long distances, carried water and tools, squatted to the ground, climbed, cooked from scratch, and went to bed when it got dark. Food wasn’t guaranteed, so whatever we did eat was slow-digesting, full of fiber, and minimally processed. Sugar was rare. Sitting for long stretches simply didn’t exist. Our muscles had work to do and our metabolism reflected that reality.

Now, we live in a world of cars, screens, chairs, and constant food access—much of it engineered to be delicious, easy, and high in sugar. And when you add certain mental-health medications, which commonly increase appetite, lower energy, change insulin response, and shift fat storage, it can feel like your body is working against you.

One of the simplest and most powerful ways to support your metabolism is movement. Research shows that about 150 minutes a week, or even just 20–30 minutes per day, of moderate to vigorous movement improves blood pressure, cholesterol, blood sugar handling, mood, inflammation, and overall metabolic function. These benefits show up long before the scale changes.

Moderate activity includes brisk walking, light jogging, dancing, hiking, swimming, or cycling—anything that raises your heart rate. Vigorous activity is the breathless kind: running, hills, intervals, or higher-intensity classes. Both matter. Consistency matters most.

Strength training matters because muscle is one of the biggest drivers of metabolic health. Modern life doesn’t require us to lift, carry, or physically work the way humans once did, so muscle naturally declines unless we train it on purpose. Just two strength sessions per week—using weights, resistance bands, or bodyweight—helps maintain or rebuild muscle, which improves blood sugar control, increases daily energy burn, and protects joints.

Muscle is metabolically active tissue. More of it means:

• better blood sugar control

• higher daily energy burn

• less inflammation

• better joint support

• protection against muscle loss that happens with both weight gain and weight loss

The Story of Humans & Food

Movement is half the story. Food is the other half—specifically, returning to foods our biology understands. Across thousands of years, humans mostly ate plants, nuts, seeds, whole grains, beans, fish, eggs, and locally available meats. Meals were high in fiber, nutrient-dense, and low in added sugar and preservatives.

The Mediterranean-style diet mirrors this history and shows up repeatedly in research as one of the most effective approaches for reducing inflammation, improving metabolic markers, stabilizing weight, and supporting mood. It emphasizes vegetables (ideally as a large portion of each meal), fruits, whole grains, beans and lentils, nuts and seeds, olive oil, fish, poultry, eggs, and modest dairy. These foods digest slowly, stabilize blood sugar, and naturally reduce overeating.

Just as important is reducing foods our ancestors rarely encountered: refined grains, sugary drinks, fried foods, processed meats, and packaged snacks designed to override fullness cues. These digest quickly, spike blood sugar, and push the body toward fat storage.

Sugar especially plays a big role. In nature, sugar came from fruit or the occasional honeycomb—wrapped in fiber and eaten only once in a while. Today sugar is hidden in breads, sauces, cereals, bars, yogurts, coffees, and nearly every packaged food. Five grams equals one teaspoon, and most people eat far more than they realize.

When you consume sugar—especially in drinks—it hits your bloodstream quickly. Your body handles that sudden rush by storing the extra energy as fat, often around the stomach. When this happens repeatedly throughout the day, your body becomes less effective at managing those swings, which makes weight gain more likely and energy levels more unstable. This is why cutting back on added sugar, especially liquid sugar, has such a big impact.

Some Simple Tips & Tricks for Food

When you’re trying to eat in a way that supports your metabolism, a few simple patterns make everything much easier.

Start by choosing foods that fit a Mediterranean style of eating—real, minimally processed foods your body naturally knows how to handle: vegetables, fruits, whole grains, beans, lentils, nuts, seeds, eggs, fish, poultry, and olive oil. Building your kitchen around these foods keeps meals simple, filling, and steady on your blood sugar.

At the grocery store, the easiest trick is to stay near the outer perimeter: produce, meats, seafood, dairy, and eggs. Most ultra-processed foods live in the middle aisles and tend to be higher in sugars, preservatives, and oils that make appetite control harder. When possible, choose organic produce and higher-quality eggs and meats; they often contain fewer additives and can be easier on digestion.

Plan your food before you’re hungry. Eating well is far easier when meals or ingredients are prepped ahead of time. Cooking once and eating twice—making extra roasted vegetables or extra protein—saves time and prevents the “grab whatever is closest” moment. Keeping simple, real snacks on hand (fruit, nuts, yogurt, veggies with hummus) helps avoid energy crashes that lead to overeating.

To build balanced meals, use the Plate Method: half your plate vegetables, a quarter lean protein, and a quarter whole grains or starchy vegetables, plus a little healthy fat like olive oil, nuts, seeds, or avocado. This naturally stabilizes blood sugar and helps you feel full without needing to track anything.

Here’s an easy Mediterranean-style shopping list:

• Vegetables: leafy greens, broccoli, peppers, tomatoes, zucchini, carrots

• Fruits: berries, apples, kiwis, oranges, bananas

• Proteins: chicken, turkey, salmon, tuna, eggs, Greek yogurt

• Whole grains: brown rice, quinoa, oats, whole-grain bread or wraps

• Beans & legumes: chickpeas, black beans, lentils

• Fats: olive oil, nuts, seeds, avocado

• Extras: herbs, spices, lemon, garlic (for flavor without sugar)

Core Habits That Move the Needle