Addition by Subtraction: The Counterintuitive Secret to a Better Diet
This isn't about deprivation. It's a deliberate act of agency—clearing the way for what truly nourishes.
Now that we’ve reframed food as a set of powerful instructions for your body, the next question is simple: How do we start sending better signals?
The world of nutrition advice can be overwhelming, often promoting complex additions—exotic superfoods, expensive supplements, and restrictive meal plans. The Eudaimonic Agency approach is simpler and far more effective: begin by strategically subtracting the things that cause the most interference.
The principle of "Addition by Subtraction" focuses on eliminating the handful of items that create the most metabolic noise and inflammation. By removing these proverbial land mines from your diet, you create the space for your body's natural systems to function as intended. This isn't about deprivation; it's a direct application of agency that builds powerful momentum for lasting change.
A Framework for Removal
In our article, "The Architecture of Agency," we discuss the framework for building intentional habits. The same principles apply to removing habits, but in reverse. The most effective tool for subtraction is to Increase Friction— to make the undesirable choice inconvenient and the better choice the path of least resistance.
The following is a list of the most impactful subtractions. The goal is not to eliminate all of them at once. The goal is to choose one, apply the framework, and master its removal for a week or two.
The Four High-Impact Subtractions
1. Sugary Drinks: The Hidden Sugar Deluge This is arguably the single most effective change anyone can make. Beverages like sodas, energy drinks, and sweetened juices are not just empty calories; they are a direct signal for metabolic chaos. Because liquid sugars don't trigger the same satiety signals as solid food, it's incredibly easy to consume vast quantities, leading to disrupted blood sugar, increased fat storage, and systemic inflammation.
The Practice: Replace them completely with water, sparkling water, or unsweetened herbal teas. To increase friction, make it a rule to not bring any sugary drinks into your home.
2. Refined Carbohydrates: The Energy Rollercoaster Foods made with white flour—such as white bread, pastries, and most packaged snacks—have been stripped of their fiber and nutrients. They act like kindling on a fire, sending a rapid-fire signal for your blood sugar to spike. This is inevitably followed by an energy crash, brain fog, and a powerful craving for more of the same, creating a vicious cycle of dependency.
The Practice: Swap them for nutrient-dense, whole-grain alternatives like 100% whole wheat bread, brown rice, oats, or quinoa. Keep these complex carbs readily available and the refined versions out of sight.
3. Industrial Seed Oils & Trans Fats: The Inflammatory Agents Often listed on labels as "partially hydrogenated oils" or prevalent in highly processed foods, artificial trans fats and refined industrial seed oils (like soybean, corn, and canola oil) send a powerful inflammatory signal throughout your body. Chronic inflammation is a root contributor to a host of modern diseases.
The Practice: Read labels vigilantly on packaged goods. The most effective way to eliminate these is to cook at home, using stable, healthy fats like extra virgin olive oil, avocado oil, coconut oil, or butter/ghee.
4. Minimize Alcohol: The Master Disruptor While deeply ingrained in many social rituals, alcohol is a master disruptor of the systems that support a flourishing life. It directly interferes with the deep, restorative REM sleep that is critical for mental and emotional recovery. It provides empty calories and can derail your best nutritional intentions by lowering inhibitions. In short, it sends a powerful signal of disruption that undermines your physical foundation and your very agency.
The Practice: Designate specific "dry" days each week, or commit to a 30-day period of no alcohol to reset your system. Replace the evening drink ritual with a new one that truly supports rest, like brewing a calming herbal tea or enjoying sparkling water with lime in a nice glass.
Putting It Into Practice: A 7-Day Sugary Drink Challenge
Let's apply this framework to the most impactful subtraction. For the next seven days, commit to eliminating all sugary drinks.
The Goal: Send your body a clean, consistent signal for one week.
The Practice (Increasing Friction): Remove all sugary drinks from your home, car, and office. Don't walk down the soda aisle at the store.
Your Swap List: Have replacements ready. Stock your fridge with sparkling water (like LaCroix or Topo Chico), herbal iced tea, or a pitcher of water infused with lemon, mint, or cucumber.
What to Expect: Days 1-3 may come with strong cravings as your brain's reward pathways adjust. By days 4-5, you'll likely notice more stable energy levels, and by day 7, your desire for the old habit will be significantly diminished.
Mastering one subtraction builds the confidence and agency to tackle the next. This is how you begin to consciously and deliberately send your body a better set of instructions.
