Many sweeteners marketed as healthy can actually harm your metabolism. Splenda disrupts the gut microbiome, and agave nectar, although it sounds “natural,” is about 70 percent fructose. Fructose increases fat storage, reduces mitochondrial function, and contributes to insulin resistance. For anyone prioritizing metabolic and brain health, avoiding these sweeteners is a straightforward and powerful step. One sweetener I do recommend is allulose, which has a low or negligible effect on blood sugar
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I recently shared about berberine, a natural compound that supports fat metabolism and improves insulin sensitivity in a way similar to metformin. Since then, I’ve been asked whether eating barberries can provide a natural source of berberine. Barberries do contain berberine, usually around 5–7 percent, but the amount varies and you would need to eat a lot to reach an effective dosage. That’s why a high-quality berberine supplement is usually more reliable. Barberries and other nutrient-dense fr
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Managing diabetes is already challenging. Adding salt to your meals could make it even harder by resulting in raising uric acid levels. I explore how raised uric acid impacts overall health in my book, Drop Acid, but the key takeaway is this: for those with diabetes, avoiding added salt is an important step to support metabolic health. | David Perlmutter, M.D.
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Should you get your polyphenols from food or supplements? I generally recommend getting them from whole foods, where they come packaged with other compounds that enhance their benefits—a phenomenon known as the “entourage effect.” Still, supplementation can be helpful depending on your diet. Olive oil, colorful vegetables, and Himalayan Tartary buckwheat are excellent sources worth considering. | David Perlmutter, M.D.
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