Follow These 3 Laws for a Healthier Life
If you want to improve your health in 2025, follow these laws. I used them to rebuild my health when I was sick, struggling, and almost hopeless. It wasn’t an overnight fix, but within a few months, I felt noticeably better, and it only improved from there. While I’ve experimented with many great strategies, these three laws stood out, transforming my well-being. Give them a try, and 2025 could be your healthiest year yet.
Law #1: Only love foods that love you back.
Only loving foods that love you back builds a reciprocal relationship with your food that will last long-term. It’s about choosing foods that nourish your body, sustain your energy, and protect you from disease, rather than ones that give you empty satisfaction and leave you worse off. We’ve all heard of toxic relationships. You give your love, time, and attention, but in return, you get nothing and end up hurt. If you looked at that relationship objectively, you’d realize it’s draining and leave it immediately. Why don’t we don’t think twice about having the same kind of abusive relationship with our food?
Sugary treats and other processed foods might feel comforting. But they’re taking more than they’re giving. They increase your risk of chronic diseases, sap energy, and shorten your lifespan. Yet, we keep going back for more, even though they’re hurting us. And I’m not ok with that. It’s time to break up with those foods and make room for the ones that will truly love you. Whole, unprocessed, nutrient-dense foods are out there waiting for you. They’ll nourish you, make you feel and look better, and help you grow in 2025.
How I follow this law: I’m at the grocery store and I want something sweet. As I walk past the snack aisle, I spot chocolate-covered macadamia nuts. They look great, but one glance at the label tells me they’re loaded with 20 grams of added sugar per serving. Sure, I’d enjoy them for a moment. But they wouldn’t love me back and I’ve got at least some self-respect.
So, I keep looking and find an 80% cocoa dark chocolate bar. It’s packed with cocoa flavanols, which support heart health, boost brain function, and reduce chronic inflammation. Plus, it’s delicious and doesn’t overwhelm me with sugar. Now that food loves me back and satisfies my craving too.
Law #2: The closer to the source, the better it is for your health.
Processed foods are making your life worse. Studies show that diets high in ultra-processed foods are linked to increased risks of premature death, heart disease, mental health issues, diabetes, obesity, sleep problems, and more. This law encourages you to choose whole foods instead. When you prioritize foods closer to their natural source, you're choosing something less processed, more nutrient-dense, and free of harmful additives. These foods retain their nutritional potency and are aligned with how nature intended us to nourish our bodies.
For example:
Fruits and Vegetables 🍓🥦 Whole fruits and vegetables are packed with vitamins, minerals, and antioxidants. In contrast, processed options like fruit snacks or gummies are stripped of fiber and nutrients and loaded with added sugar. Vegetable chips are often fried in unhealthy oils, and fruit juices lose fiber and are spiked with sugar.
Carbohydrates 🍚🥔 Whole food sources like rice, quinoa, potatoes, and oats provide more fiber and nutrients compared to processed carbs like white bread, pasta, or chips. Fiber supports digestion, helps manage blood sugar levels, and promotes fullness, reducing overeating. Unlike their processed counterparts, whole carbohydrates are free of harmful additives.
Protein 🥩🍗 Grass-fed meats, wild-caught fish, and pasture-raised eggs are closer to their natural state than heavily processed deli meats or frozen nuggets. A common preservative added to processed meat is sodium nitrate, which is linked to an increased risk of cancer.
Unfortunately, 70% of the American diet consists of processed foods! The bar is already set so low. If you’ve made the effort to read this post, I know you can take the next step to choose whole foods. Your body will reward you with more energy, reduced health risks, and a life where your challenges feel easier to overcome.
How I follow this law: I'm cooking dinner after hitting the gym hard, and I'm craving carbohydrates to fuel my recovery. I just finished cooking salmon and asparagus and turned to the pantry for a carb source. My eyes land on a bright yellow bag of Lay’s potato chips. I check the ingredients list and see a laundry list of chemicals, most of which I can’t even pronounce. I also notice they’re fried in seed oils, which increases my risk of chronic disease. Instead, I decided to bake a sweet potato, topped with grass-fed butter and a sprinkle of sea salt. I know sweet potatoes are loaded with beta-carotene (which gives them their orange color) and support eye health, immune function, and skin health, all from choosing the less processed option.
Law #3: Prioritize Protein
Make protein the star of your meals if you want a healthier life. Protein is essential, it serves as the building blocks for your body. Comprised of amino acids, it supports crucial bodily functions. Of the 20 amino acids, nine are considered essential because your body can’t produce them on its own, you must get them from food. When you eat protein, your body breaks it down into amino acids during digestion. These amino acids are then absorbed into the bloodstream and sent wherever they’re needed most.
Where does your body use these amino acids?
Muscles 💪 Research shows eating enough protein after exercise enhances recovery and promotes muscle growth, which helps you stay strong and active.
Immune System 🗡️ Protein powers your immune system by producing antibodies to fight off bacteria and viruses, making you less likely to get sick.
Hormones 🧬 Protein helps regulate hormones, supporting metabolism, mood, growth, and reproductive functions. For example, insulin, a hormone crucial for managing blood sugar, is made from amino acids derived from dietary proteins. Without enough protein, these processes can break down over time.
Brain 🧠 Protein can even help your memory! In a new study of 5,400 people, protein intake, particularly from animal sources, was linked to a slower rate of atrophy in the hippocampus (the brain's memory center).
When you follow this law, you will feel a lot less hungry. Protein keeps you full longer, reducing overeating and giving you sustained energy throughout the day. Just notice how much better you feel when your meals are protein-packed. There should be a big difference in your energy and mood!
When choosing protein, animal sources like meat, fish, eggs, and dairy contain all nine amino acids our bodies can’t synthesize. Animal-sourced protein also tends to be more bioavailable, meaning the body can absorb them more efficiently compared to plant proteins. This doesn’t mean I’m saying only eat meat, humans have been eating both plants and animals for centuries.
I can get into the nitty gritty about how much protein you should have, but I don’t think keeping track of calories and weighing food is a sustainable long-term strategy. Just aim to include a fair portion of protein in each meal, enough to feel full and satisfied!
How I follow this Law:
I grew up on the Standard American Diet breakfast grind, starting my day with sugary carbs like cereal, pancakes, or pastries. I remember the midday crashes, feeling tired, hungry, and craving more of the junk foods I had earlier. Now, I start my day by prioritizing protein. My usual breakfast is four eggs, some bacon or sausage (with clean ingredients), avocado, and veggies. I’ve been eating this way for two years, and the difference in my energy levels and fullness throughout the day is a cheat code. Starting my mornings with a high-protein meal is a habit I’ll keep for life, and I can’t think of a better way for you to kick off your year than by doing the same.
This is what I eat for breakfast!
Improving your health this year doesn’t have to be complicated. If you love foods that love you back, choose whole foods closer to their natural source, and prioritize protein, you’ll set yourself up for success in 2025. Start small, stay consistent, and love yourself this year.
