Here’s a quick overview of what we’ll cover in this blog:
- What constitutes as a “healthy” diet
- The role diet plays in longevity
- Tips for a healthier diet
Eating well is the foundation of overall health. However, it can be challenging to know what’s best to eat and how to eat, especially with so much information online about different diets and fads.
But asking what “diet” will help improve your health is kind of the wrong question. Dr. Peter Attia suggests, “Which diet works best?” is simply the wrong question. Nutritional biochemistry is a powerful lever in our longevity toolkit, but it is much more than fad diets or the number on the bathroom scale. A better question might be, “how can I use nutrition to support my metabolic health?”
In other words, what is it your body needs to function effectively and how can you make sure you’re getting what you need?
It can be daunting trying to understand what dietary choices are best for your health and longevity. Don’t worry–we’re here to help. Keep reading to learn more about what a healthy diet means, how diet impacts our longevity, and a few tips and tools to help you build healthy eating habits on your longevity journey.
What defines a “healthy” diet?
What constitutes a “healthy” diet is a constantly shifting notion. However, it’s clear that certain eating habits are more beneficial than others.
According to Dr. Attia, a healthy diet involves two pieces. First, you should make sure you’re getting the right amount of nutrients for your body. This includes eating the right kinds of macronutrients (protein, carbs, fats, etc.) and micronutrients (vitamins, minerals) to support your body’s needs without being excessive.
The other part of a healthy diet, according to Dr. Attia, involves individualized strategies to help you make important choices about what you eat. This could include using devices like Continuous Glucose Monitoring systems (CGMs) to keep track of how your body responds to food.
The connection between diet & longevity
Along with genetic and environmental factors, what we eat plays a major role in our overall health and longevity.
As we’ve said in a previous blog, chronic diseases chip away at our longevity. Diet impacts our risk for non-communicable chronic diseases like high cholesterol, hypertension, obesity, and diabetes. Western diets, in particular, can increase the risk of these diseases.
Diet also affects our glucose, or blood sugar, levels, which can also impact our longevity. Having constantly high blood sugar levels, or experiencing dramatic spikes in blood sugar after eating, increases the risk of diabetes or heart disease.
Quick tips for a healthier diet
While there’s no one right “healthy” diet, here are some general tips to help get you started eating better:
- Pay attention to what you eat
- Choose foods that make you feel full and satisfied. Doing the following can help:
- Increase your intake of vegetables, low sugar fruits, legumes, nuts, mushrooms, and fish.
- Minimize your intake of trans fats, processed meats, refined carbohydrates (such as white bread or rice), high sugar fruits, sodium, and sweetened beverages.
- Increase your water intake.
- Decrease how frequently you eat out.
- Use low-fat cooking methods, such as baking, broiling, steaming, grilling, and boiling.
- Eat within your calorie range.
- Follow healthy eating habits
- Practice makes perfect! We recommend working to change your eating habits over the long term. Here are some habits to consider:
- Don’t starve yourself if you’re trying to lose weight! Instead, focus on the list above, which can reprogram fat cells and help you lose weight.
- Use intermittent fasting or eat three balanced meals a day to help control your hunger. This can also help avoid sudden surges in your blood sugar, which can be harmful.
- Wait at least 30 minutes after you wake to eat.
- Stop eating two hours before you go to bed.
- Watch portion sizes and eat small servings of a variety of foods.
- Choose low-calorie snacks.
- Eat only when you start to feel hungry; stop when you’re satisfied, not full.
- Eat slowly and try not to perform other tasks while eating.
How can AgelessRx help?
At AgelessRx, we’ve got a range of options to help you accomplish your healthy eating goals, including medications and monitoring devices:
- Continuous Glucose Monitors (CGMs) – Helps monitor blood sugar (glucose) levels on a regular basis.
- Metformin – Reduces blood sugar and can help facilitate weight loss.
- Wegovy – Regulates appetite so you can avoid overeating and lose weight.
- NAD+ – Reduces cravings.
Want to learn how your current eating habits are impacting your longevity? Take our free online assessment and get personalized strategies to help you work towards better eating today.
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.