In this episode, we discuss the first Pillar of Health, nutrition.
All the longest-living populations have similar characteristics when it comes to nutrition. There are similar characteristics all of the longest-living populations have, and incorporating those eating habits and making them your own, you too can increase your chances of living longer, healthier lives.
The key is to start with good, solid fundamentals. Once you’ve incorporated these basics and cleaned out the processed and bad quality foods for a while, you can begin paying attention to where your cravings are leading you. Your body has intuitive knowledge about what makes it run the best.
The Basics:
• STOP with the DIETING! If diets worked, we wouldn’t have obesity and diabetes epidemics. It is time to ditch the false belief in quick fixes, and start to focus on gradual, long-term lifestyle improvements. Focus on sustainability and something you can add to and improve upon over time.
• Eat whole, unprocessed foods, with at least 70% of each plate being vegetables.
• Adopt a plant-based approach (90-95% plant-based, 5-10% animal based), primarily made up of vegetables, fruits, nuts, seeds, and healthy fats, with an occasional animal protein or broth.
• Beans and legumes are the hallmark of all the longest-living populations in the world. Highlight them in your meals (especially lunch and dinner).
• Choose small portions (palm or first-sized) of pasture-raised, organic, grass-fed, and/or wild animal meats and fish a 1-2 times a week at most.
• Try to have a small portion of nuts every day.
• Eat an assortment of different-colored vegetables and fruits (eat the rainbow).
• Drink clean water.
• Eat fermented foods to balance your gut flora, like kimchi, miso, and sauerkraut.
• Cut out inflammatory foods, like simple carbohydrates, sugars, processed foods, and candies.
• Eat until you are 80% full to avoid overeating.
• Look for foods that are high in fiber (whole foods) and low in sugar.
• Eliminate all packaged foods, if possible.
• Be sure to read ALL ingredient labels.
• Never eat out of a box or bag.
• Eat greens at least twice per day.
• Choose organic whole foods as often as possible.
• 80% of the time eat right, allowing yourself 20% “wiggle room.” (Ideally this would be followed 100% of the time, but sometimes “real life” gets in the way).
• Listen to your body!