Is “Everything in Moderation” Ruining Your Health?

One of the most misleading pieces of advice in health is the phrase “everything in moderation.” For this month’s article, I wanted to talk about why this idea is a slippery slope that often leads to moderate (not optimal) health, as well as how a more intentional approach can help you thrive.

Why “Everything in Moderation” Is No Rule to Live By

The idea seems sensible, but it often leads to mediocre health outcomes.?

Take sleep for example: cutting sleep short to make it to the gym before work might seem like a healthy compromise, but lack of sleep impairs recovery, reduces the effectiveness of your workout, weakens your immune system, and leaves you more vulnerable to stress.?

Another common scenario is having a nutrient-rich steak for dinner but pairing it with French fries cooked in seed oils that contribute to chronic inflammation, undoing many of the benefits of the meat. It gets even worse if you add a protein bar loaded with sugar as a post-dinner snack (it feels “healthy,” but it’s actually empty calories).

I’ve been there myself — eating well most of the time but throwing in an indulgence here and there. Everything is OK in moderation, right??

The problem is that all of this “balance” can add up in ways that don’t support optimal health. Poor habits creep in and undermine the good ones, preventing you from achieving your best possible health outcomes.

In other words, while the occasional indulgence won’t derail your overall health — eating a Snickers bar once a month isn’t going to kill you — it’s easy to take “moderation” too far, allowing it to become a justification for poor lifestyle habits.

Redefining What “Everything” Means

One of the big issues with “everything in moderation” is that it suggests that a little bit of a bad thing does no harm. Obviously that’s not true. Who thinks it’s fine to use crack or other hard drugs in moderation? There are certain things that are so dangerous they should be avoided completely.?

From a dietary perspective, seed oils and processed foods fall into that category. They’re actively harmful to both your short-term and long-term health. And while they’re obviously not as bad for you as crack, there’s no amount of them that’s “OK” for your health.?

In other words, they’re dangerous even in moderation.?

Here’s how I strive for a balanced lifestyle that doesn’t negatively impact my health:

1. Things to have without moderation: Positive thoughts, pasture-raised animal products, walking, and daily movement.
2. Things to avoid completely: Negative thoughts, ultra-processed foods, seed oils, toxic skincare products, and stressful environments.
3. Things that are beneficial in moderation: Daily sun exposure, ice baths, sauna sessions, weight lifting, organ meats, and high-intensity workouts.
4. Things to enjoy in moderation: Coffee, seasonal plant foods, watching TV, social media, and maybe the occasional glass of wine.

By focusing as much as possible on #1 and avoiding #2, navigating #3 and #4 becomes relatively easy — mostly because there isn’t much room for anything else.?

Most of my plates are full of animal-based protein and fat, leaving little room (or desire) for junk that might derail an otherwise perfect meal.

How We Maintain Balance at the Kummer Household

If you’ve been following me for a while, you may have noticed that I’ve become less dogmatic when it comes to healthy lifestyle choices. If not, just ask my wife and kids how much more relaxed I am today compared to only a few years ago!

That said, we’ve established a framework that keeps us grounded, based on what we want (and don’t want) in our lives.?

We stick to ancestral principles, including a meat-leaning, animal-based diet, while taking into account the omnivorous and opportunistic nature of humans.?

Our exercise routine includes daily walks, weight lifting, mobility work, and CrossFit-style high-intensity training.

Here are a few more specific examples of how we maintain balance:

• We own one TV, but it’s rarely on for more than an hour a day.
• We grow heirloom tomatoes and enjoy them in season, even though they’re part of the nightshade family, which contain antinutrients and enzyme inhibitors such as lectins, saponins and phytates that can affect digestion and nutrient absorption.
• We cook 95% of our meals from scratch using the best ingredients available, leaving room for one or two meals a month where we relax on the rules. That doesn’t mean a trip to McDonald’s, but rather a meal at a local restaurant that may use ingredients we normally avoid (e.g., sugar, flour or seed oils).
• We maintain consistent sleep and wake cycles but don’t stress over the occasional late night when we’re spending time with friends.

The bottom line? We skew our balance toward the “healthy” end of the spectrum rather than trying to stay in the middle. By shifting your balance toward healthier choices, you can achieve true vitality rather than just moderate health.?

Ready to take your first step? Start by creating a simple spreadsheet with four columns: one for things you can enjoy without limits, one for what to avoid entirely, one for things that benefit you in moderation, and one for occasional indulgences.?

Lumen, for example, can be a great tool for personalizing your dietary approach. That’s because it gives you clear, actionable insights into how your body reacts to the food you eat. Some people are more sensitive to certain foods than others, so your “everything” might be more or less inclusive than your neighbor’s. You can learn more about how it works in my in-depth Lumen review, or visit Lumen with this link and use code MK for 10% off the device.

That’s a wrap for September! Stay healthy, and enjoy fall. Winter is coming!

If you’re ready to improve your health and well-being, consider signing up for my email list for tips and tricks around sleep, nutrition, stress management, environmental toxins, homesteading, sauna bathing, cold plunging and much more. ????