Healthy Foods That Are Making You Fat

Healthy Foods That Are Making You Fat — And How to Fix It

The On Purpose Podcast with Dr. Casey Means, Jessie Inchauspé, Elissa Goodman, Dave Asprey, and Dr. Darshan Shah | November 12, 2025

Have you ever felt like you’re doing everything right — eating “healthy,” skipping desserts, buying organic — yet you’re still tired by 3 p.m., bloated after meals, or struggling to lose weight?
You’re not crazy. You’ve just been misled.

Every year, millions of us make the same resolution: This will be the year I finally get healthy. But between endless diets, influencer advice, and “fit” food marketing, we’re left confused and frustrated.

The truth is, many foods marketed as healthy are quietly slowing your metabolism, unbalancing your energy, and making it harder to feel your best. In this post, we’ll break down the real science behind your body’s energy, the signals it sends when something’s off, and the practical steps that help you get back on track — for good.

The Hidden Trap of the “Healthy” Food Industry

We live in an age where food marketing plays mind games with us. Walk into any store and you’ll see “low-fat,” “sugar-free,” “plant-based,” and “heart-healthy” stamped across bright packaging. These buzzwords sound good — but they rarely tell the truth.

In fact, a huge percentage of “health” foods are filled with hidden sugars, inflammatory oils, and additives that disrupt digestion, spike blood sugar, and leave you craving more. Think about it: if food companies made products that actually kept you full and healthy, they’d sell a lot less of them.

Nutrition experts like Dr. Casey Means, Jesse Inchauspé (The Glucose Goddess), and Dave Asprey emphasize one key insight — metabolic dysfunction is the real enemy, not calories or fat. And that dysfunction begins long before weight gain or illness appear.

Key takeaway: Just because something looks or sounds “healthy” doesn’t mean it’s helping your body function well.

Step 1: Know Your Biomarkers — The Dashboard of Your Health

One of the biggest health myths is that wellness is complicated. But as Dr. Casey Means explains, your body gives you simple data that can tell you how it’s doing — you just need to know how to read it.

Getting a few basic lab tests can reveal exactly how efficiently your body turns food into energy. These are your five key metabolic biomarkers — your body’s internal dashboard.

Biomarker	Healthy Range	What It Tells You
Fasting Glucose	< 100 mg/dL	How well your cells process sugar and manage insulin
Triglycerides	< 150 mg/dL	Whether your body is converting excess sugar into fat
HDL (“Good”) Cholesterol	> 40 (men), > 50 (women)	How well your body clears harmful cholesterol
Blood Pressure	< 130/85	A reflection of cardiovascular and metabolic balance
Waist Circumference	< 40 in (men), < 35 in (women)	Indicates visceral fat and insulin resistance

You can find most of these results in your annual physical. Together, they tell a story: how your mitochondria — your body’s energy factories — are functioning. If your glucose or triglycerides are high, or your HDL is low, it means your body is overwhelmed by energy it can’t properly process.

Did you know? Only 6.8% of American adults meet all five healthy ranges. Over 93% show signs of early metabolic dysfunction — often without realizing it.

Step 2: Eat for Energy, Not Just Calories

We’ve been conditioned to think “eat less, weigh less.” But that’s not how metabolism works. It’s not about eating less — it’s about eating better for your energy.

Dr. Means explains that when your mitochondria are overloaded — usually by too much sugar, processed carbs, or stress — your body starts storing energy instead of using it. This leads to sluggishness, inflammation, and yes, fat storage.

The goal isn’t a restrictive diet. It’s creating a lifestyle that helps your body run efficiently — one that fuels energy rather than fights it.

1. Slow Down When You Eat

It sounds almost too simple, but slowing down at mealtime can completely transform your health. Studies show that people who eat slowly have a four times lower risk of developing metabolic syndrome than those who eat quickly.

When you eat fast, you overwhelm your digestion and blunt your natural fullness cues. Your body doesn’t even get the chance to register that it’s full, leading you to overeat and spike your insulin unnecessarily.

Practical Tip: Sit down at a table. Take three deep breaths before you eat. Put your fork down between bites. Chewing slowly gives your body time to digest, balance hormones, and activate the metabolism that’s built to protect you.

This small act isn’t just about digestion — it’s a form of mindfulness that reconnects you to your food and your body’s signals.

2. The Breakfast Myth: Why “Healthy” Mornings Make You Crash

The biggest energy killer might be how you start your day. Many “healthy” breakfasts — orange juice, smoothies, granola, oat milk lattes — are sugar bombs in disguise.

Jesse Inchauspé, also known as the Glucose Goddess, reveals that these foods cause a massive glucose spike early in the morning. That spike triggers an equally sharp crash, leaving you drained, hungry, and craving sugar by midmorning.

Swap this for that: Instead of cereal or fruit smoothies, try a savory, protein-rich breakfast — eggs with avocado, tofu with spinach, or Greek yogurt with seeds.

This keeps blood sugar stable, giving you steady focus and natural energy all day. It’s a small change that sets the tone for everything else you eat.

3. Eat in the Right Order

Here’s a simple hack that could change your metabolism: eat your food in the right order.
When you start your meal with vegetables, the fiber coats your intestines, forming a gentle barrier that slows the release of glucose into your blood.

One study found that just by changing the order of food intake — eating veggies first, protein second, carbs last — people reduced their glucose spikes by up to 75%.

Eating Order Hack	Effect on Body
Veggies first	Fiber slows glucose absorption
Protein + fats next	Increases satiety and balances hormones
Carbs last	Prevents blood sugar crashes and cravings

Try it tonight: Start your dinner with a salad or roasted veggies. Notice how you feel calmer, less bloated, and more satisfied afterward.

This “veggies first” habit appears in cultures worldwide — from French crudités to Italian antipasti — proof that ancient wisdom aligns with modern science.

4. Sugar Isn’t Just in Candy

Even if you’ve quit desserts, sugar hides in “health” foods everywhere:
Granola bars, oat milk, smoothies, protein powders, dried fruit, and even plant-based yogurts.

Your body doesn’t care whether sugar comes from an orange juice or a soda — a glucose spike is still a glucose spike.

Practical advice: Transition gradually. Instead of cutting sugar cold turkey (which can cause headaches or low energy), move your sweets from morning to after lunch or dinner. Having dessert after a balanced meal dramatically reduces the sugar spike.

This small shift helps you break the addiction cycle without feeling deprived.

Step 3: Be Smart About Supplements

You can’t out-supplement a bad diet — but strategic supplements can fill real nutritional gaps.

Holistic nutritionist Alyssa Goodman emphasizes reading labels carefully. Many cheap supplements are loaded with fillers like soy lecithin, microcrystalline cellulose, and artificial dyes that cause inflammation and digestive distress.

Here are the essentials worth your attention:

Supplement	Why You Need It	Watch Out For
Vitamin D3 + K2	Boosts immunity, brain health, and hormone balance	Non-liposomal or synthetic forms
Omega-3s (Fish or Algae)	Supports heart and joint health	“Plant omega” oils high in omega-6s
Magnesium	Relieves stress, improves sleep, and muscle recovery	Magnesium oxide (poor absorption)
B-Complex	Boosts focus and energy production	Artificial coloring and soy lecithin
Probiotics & Fiber	Enhance digestion and gut flora balance	Hidden sugars in flavored versions

Label tip: Fewer ingredients = higher quality.
If you don’t recognize the words on the label, your body probably won’t either.

Supplements work best when they support a healthy diet — not replace it.

Step 4: Watch Out for “Healthy” Processed Foods

Even the most well-intentioned snackers can fall into this trap. The “healthy” protein bar, “clean” energy drink, or “plant-based” chips might seem innocent — until you check the ingredients.

Many are packed with inflammatory oils, stabilizers, and flavor additives that confuse your metabolism and gut bacteria.

Rule of thumb: Choose foods that are as close to their natural state as possible.
The fewer ingredients and less packaging, the better.

For example, swap a packaged granola bar for a handful of almonds and an apple. Your body will thank you with better digestion and sustained focus.

Step 5: The Truth About Plant Milks and Protein

Plant milks have exploded in popularity, but not all are equal.
According to Dave Asprey, oat milk raises your blood sugar as much as soda, and almond milk depletes minerals due to its high phytic acid content.

Type	Health Impact
Oat Milk	Sugar spike + glyphosate residue
Almond Milk	Low protein, mineral depletion
Coconut Milk	Healthy fats, low sugar
Macadamia Milk	Nutrient-rich, best fats
Grass-fed Dairy (A2)	Nutrient-dense for some, but avoid if intolerant

If you’re plant-based, hemp protein is one of the best sources for a complete amino acid profile.

Protein Goal: Aim for 0.8–1 gram per pound of body weight.
Mix your sources — lentils, quinoa, tofu, beans, eggs (if not vegan) — to stay balanced and energized.

Step 6: Gut Health — The Foundation of Energy

Your gut is your second brain. When it’s happy, you feel energized and calm. When it’s off, you feel tired, bloated, and foggy.

Alyssa Goodman notes that poor digestion comes from low fiber, dehydration, stress, and overreliance on animal proteins.

Interesting fact: Plant-based foods pass through your small intestine in about 90 minutes, while animal proteins can take up to 14 hours.

That doesn’t mean meat is bad — it just means balance matters. Pair animal proteins with plenty of fiber, water, and sleep to keep your system running smoothly.

Gut support checklist:

Eat 25–35g of fiber daily
Stay hydrated (half your body weight in ounces)
Include fermented foods like kefir, sauerkraut, and kimchi
Prioritize sleep — your body detoxes at night
Healthy digestion equals healthy energy.

Step 7: Become the CEO of Your Own Health

Dr. Darshan Shah says it best: You’re the CEO of your own health.
That means tracking key data — not obsessively, but consistently. Most people measure success by how they feel, but feelings fluctuate. Data doesn’t.

Health KPIs to track:

Vitamin D levels
Body fat percentage
Skeletal muscle mass
Blood pressure
Glucose + triglyceride levels
Sleep quality

When you track these numbers, you prevent surprises later. It’s not about fear — it’s about empowerment. You’re investing now in a future where you feel strong, focused, and vibrant.

How "Healthy" Foods Can Make You Fat

Food Type	Marketed As	Hidden Truth	Better Option
Fruit Smoothies	“Natural Energy”	Sugar spike = crash	Protein smoothie with greens
Granola Bars	“Whole Grain Snack”	High sugar + oils	Nuts + fruit
Oat Milk Latte	“Dairy-Free”	Blood sugar surge	Coconut milk or black coffee
Vegan Cheese	“Plant-Based”	Additives + seed oils	Real aged cheese or hummus
Low-Fat Yogurt	“Diet-Friendly”	Added sugar replaces fat	Plain Greek yogurt + berries

The Path to Metabolic Health

Stage	Body Signal	What’s Happening	Fix It With
Early Warning	Fatigue, cravings	Glucose spikes, insulin resistance	Savory breakfast, slower eating
Imbalance	Bloating, weight gain	Gut inflammation	Fiber + probiotics
Chronic Stress	Poor sleep, brain fog	Nutrient deficiencies	Magnesium, Vitamin D3 + K2
Energy Optimization	Steady mood, focus	Mitochondria thriving	Protein + low-sugar diet

Download your free Metabolic Health Checklist to learn how to test, track, and transform your energy starting today.
Share this post with someone who’s been struggling to “eat healthy” but can’t figure out why

The Bottom Line: Simplicity Over Perfection

You don’t need to follow every new diet trend or buy every supplement in sight. True wellness comes from simplicity — paying attention to how your body responds, building habits that nourish rather than punish, and focusing on consistency over perfection.

Healthy eating isn’t about restriction. It’s about awareness.

Knowing that:

“Healthy” doesn’t always mean helpful
Food order matters as much as food choice
Small, consistent actions — like eating slower or starting with veggies — have massive long-term effects

So next time you reach for a “healthy” snack, pause and read the label. Ask yourself: Will this help my energy or drain it?
Your body always tells the truth — you just have to listen.