Understanding the "Why" Behind These Principles Makes Everything Else Make Sense

"Wait, you don't use any oil? Not even olive oil?"

I get this question a lot. Usually followed by confusion, skepticism, or concern that I'm being too extreme.

I get it. We've been told for years that olive oil is healthy. That a little salt is necessary. That we need sugar for energy. The idea of removing all three sounds restrictive, unnecessary, or downright weird.

But here's the thing: once you understand why we avoid salt, oil, and sugar (SOS), and once you experience how different you feel without them, going back seems like the weird choice.

Let me explain.

What SOS-Free Actually Means

First, let's be clear about what we're talking about.

SOS-Free means avoiding:

• Added salt (not the naturally occurring sodium in whole foods)

• All oils (yes, even olive oil and coconut oil)

• Refined sugars (white sugar, brown sugar, agave, honey, etc.)

SOS-Free doesn't mean avoiding:

• Naturally occurring sugars in fruit

• Naturally occurring sodium in vegetables, grains, and beans

• The naturally occurring fats in whole plant foods like nuts, seeds, and avocados

The distinction is important. We're not avoiding these nutrients—we're avoiding the concentrated, extracted, added versions of them.

The Oil Story

Let's start with oil because it's usually the most controversial.

"But isn't olive oil heart-healthy?" people ask. And sure, compared to butter or lard, olive oil is better. But that's not saying much. Compared to no added fat at all? Oil is problematic.

Here's why:

Oil is the most calorie-dense food on the planet. At 4,000 calories per pound, it's more calorie-dense than butter, cheese, or even pure sugar. Just two tablespoons (which is a normal amount for sautéing) add 240 calories to your meal with zero satiety—you don't feel any fuller from those calories.

Oil damages your arteries. Every meal containing oil temporarily impairs your endothelial function—the ability of your blood vessels to dilate properly. This effect lasts for several hours after eating. Even "healthy" olive oil does this.

Oil provides no nutritional value. It's pure fat with all the fiber, vitamins, minerals, and phytonutrients stripped away. You're getting calories without any of the good stuff that comes packaged with fat in whole foods.

Oil makes it really easy to overeat. Because it's so calorie-dense and adds no satiety, you can consume hundreds of extra calories without even noticing. This is one reason why restaurant meals—even seemingly healthy ones—often have so many calories.

But don't we need fat? Absolutely. But you get plenty of fat from whole plant foods—nuts, seeds, avocados, even whole grains and beans contain small amounts. You don't need extracted, concentrated oil any more than you need extracted, concentrated sugar.

The Salt Situation

"But food is bland without salt!"

I hear you. I used to think the same thing. But here's what actually happens when you remove added salt from your diet.

Your taste buds recalibrate. After about two to three weeks without added salt, your taste buds become dramatically more sensitive. Suddenly you can taste the subtle flavors in vegetables. Foods you thought were bland are actually full of flavor. And when you do taste something salty? It tastes overwhelming, not appetizing.

Your blood pressure drops. For most people, removing added salt leads to significant improvements in blood pressure. Sometimes enough to eliminate the need for medication.

Your kidneys thank you. Excess sodium makes your kidneys work harder and can contribute to kidney damage over time. Less salt means less stress on these vital organs.

You stop craving salt. The more salt you eat, the more you crave it. It's a cycle. Break the cycle, and the cravings disappear.

But isn't some salt necessary? Yes—and you get it from whole plant foods. Vegetables, grains, and legumes contain naturally occurring sodium. It's enough for your body's needs without being excessive.

The key is distinguishing between the sodium your body needs (and gets from whole foods) and the massive amounts added to processed foods and home cooking that create health problems.

The Sugar Problem

Sugar is probably the easiest of the three for people to understand as problematic. We all know that too much sugar is bad.

But the distinction between added sugar and naturally occurring sugar is crucial.

Added sugars (white sugar, brown sugar, honey, agave, maple syrup, etc.):

• Spike your blood sugar rapidly

• Provide calories without fiber or nutrients

• Feed addictive eating patterns

• Contribute to insulin resistance and diabetes

• Come without the package of nutrients that whole foods provide

Natural sugars in whole fruit:

• Come packaged with fiber, which slows absorption

• Include vitamins, minerals, and phytonutrients

• Don't spike blood sugar the same way

• Provide satiety along with sweetness

• Support health rather than undermining it

An apple contains sugar, yes. But it also contains fiber that slows the sugar absorption, plus vitamin C, antioxidants, and other beneficial compounds. It fills you up. It supports your health.

White sugar added to food? Just sweet calories with none of the benefits and all of the problems.

What Happens When You Go SOS-Free

Here's what most people experience within a few weeks of removing added salt, oil, and sugar:

Your taste buds change. Food that used to taste bland becomes flavorful. Foods you used to love taste too salty, too greasy, or too sweet.

Your energy stabilizes. Without the blood sugar spikes and crashes from added sugar, your energy becomes steady throughout the day.

You lose weight without trying. Removing oil alone dramatically reduces your calorie intake without reducing food volume. You eat more food but fewer calories.

Your skin clears up. Many people notice dramatic improvements in their skin—less acne, less inflammation, healthier appearance.

You feel less sluggish. Meals don't leave you tired and ready for a nap. You feel energized instead of weighed down.

Your cravings change. The foods you used to crave lose their appeal. You start actually wanting the healthy foods.

Health markers improve. Blood pressure, cholesterol, blood sugar—all trending in the right direction.

But What About Flavor?

This is everyone's biggest concern: "Won't food be boring without salt, oil, and sugar?"

Short answer: No. But it takes a perspective shift.

Instead of adding salt: Use herbs, spices, garlic, onion, lemon juice, vinegar, nutritional yeast, and vegetable broth for flavor.

Instead of cooking with oil: Use water, vegetable broth, or simply roast vegetables without oil (they get beautifully caramelized).

Instead of added sweeteners: Use dates, fruit, or small amounts of pure maple syrup when you genuinely need sweetness (which is less often than you think).

The truth is, once your taste buds adjust, you don't miss the SOS. Food tastes fuller, more complex, more interesting. You're tasting the actual food instead of just tasting salt, oil, and sugar.

The Adjustment Period

I won't lie—the first two to three weeks can be rough.

Food might taste bland. You might miss the richness of oil. You might crave salty snacks or sweet treats.

This is normal. Your taste buds have been overstimulated by concentrated flavors for years, possibly decades. They need time to recalibrate.

Push through those first few weeks. Give your taste buds time to adjust. And then pay attention to how you feel.

Most people who make it through the adjustment period say the same thing: "I can't believe I didn't do this sooner."

When to Be Careful

There are situations where you need to be thoughtful about SOS-free eating:

Athletes with high sodium needs might need more salt than they get from whole foods alone.

People with certain medical conditions should consult their doctor before making dramatic changes.

Social situations require some flexibility—being too rigid can create unnecessary stress.

The goal is health and sustainability, not perfection and stress.

The Real Reason We Do This

Here's the bottom line: we avoid added salt, oil, and sugar because they don't serve our health, and we feel dramatically better without them.

Not because we're trying to be extreme or restrictive. Not because we think they're "evil" or we judge people who use them. But because when you remove these concentrated, addictive substances and eat whole foods as nature provides them, your body responds incredibly well.

You lose excess weight. Your health markers improve. Your energy stabilizes. Your cravings normalize. You feel good.

That's why we do it. Not as a punishment, but as a gift to ourselves.

Getting Started

If you're interested in trying SOS-free eating, here's my advice:

Don't try to eliminate all three at once. Pick one (oil is usually easiest) and start there. Once that feels normal, tackle another.

Focus on adding before subtracting. Fill your plate with delicious whole foods, and there's naturally less room for the SOS-heavy options.

Give it time. The adjustment period is real, but temporary. Push through it.

Find flavorful alternatives. Stock your pantry with herbs, spices, vinegars, and other flavor-boosters that don't rely on SOS.

Connect with others doing the same thing. Community makes everything easier, especially during the adjustment phase.

The Bottom Line

SOS-free eating isn't about deprivation or being extreme. It's about removing the substances that hijack your taste buds, drive addictive eating patterns, and undermine your health—while enjoying the abundance of whole plant foods that actually nourish you.

Yes, there's an adjustment period. Yes, it requires some relearning. But on the other side of that adjustment is food that tastes better, a body that feels better, and health markers that reflect it.

That's the SOS-free difference.

Ready to try SOS-free eating? Start by picking one area to focus on—maybe just removing oil from your cooking for two weeks. See how you feel. You might be surprised by how quickly you stop missing it. All of our products are SOS-free, making it easy to add flavor and satisfaction to your meals without the added salt, oil, or sugar. Real ingredients, real flavor, real health.