My 5 Longevity Diet Recommendations

You very literally are what you eat.

What you eat and drink, how much you eat, when you eat, and especially how you eat and drink are critically important. 

The problem is that there is no “one diet” that serves everyone. In fact, thousands of different diet books have been published, and over 5 million are sold in the U.S. alone every year. 

So the field is diverse and complicated at best!

In today’s blog, I’ll share a summary of the diet practices that I personally follow.

Let’s dive in…

#1 – Sugar Is a Poison

I do my best to stay away from sugar, simple carbohydrates, and processed starches. The effects of added sugar intake can be devastating, including higher blood pressure, inflammation, weight gain, diabetes, fatty liver disease, and fuel for cancer. Sugar is addictive and hard to quit.

In my recent discussions with Mark Hyman, MD, he notes, "When you eat sugar, it slows your metabolism down, and it increases hunger hormones. So, you're hungrier, you're gaining weight, and you can't burn the fat." Personally, I don't eat dessert. When it's offered, I have conditioned myself to say "no" immediately.

#2 – Eating a Whole-plant Diet

There's no question that consuming whole plants is a major plus. I'm focused on spinach, broccoli, Brussels sprouts, avocado, asparagus, and most other unprocessed veggies with extra virgin olive oil.

As Dr. Helen Messier, Chief Medical Officer of Fountain Life, says, "Eat the rainbow." Eating a wide variety of colored fruits, vegetables, and spices corresponds to the consumption of different phytochemicals, vitamins, minerals, and antioxidants, each with unique health benefits.

#3 – Eating Enough Protein

This past year, I was successful in adding 10 pounds of additional muscle mass to my frame, and one of the key support mechanisms (in addition to lots of resistance training) was adding 1.0 gram of protein per pound of body weight.

For me, this means eating a whopping 150 grams per day (I weigh about 150 pounds). It is important to spread protein intake out over three to four servings during the course of the day. Following is what I eat to take in this protein:

Nuts, Beans & Legumes for Protein: I try to take in as much plant protein as possible from nuts (typically walnuts, and almonds), as well as properly soaked and prepared beans and legumes which are high in protein. Lentils, chickpeas, black beans, kidney beans, pinto beans, quinoa, and green peas.

Animal Protein: Typically, I eat salmon 3 times per week, as well as eggs and chicken 3 times per week.  

Protein Shakes: To balance my protein intake in the mornings, I use a number of protein shakes/drinks. Each morning, I enjoy Nutri11, a hot protein drink as my coffee replacement. Every day, I alternate between a whey protein shake and a plant protein shake (particularly Ka'Chava chocolate).

#4 – The Speed & Order of Eating Your Food

How you eat your food can be as important as what you eat. Here are a few easy-to-remember steps.

Vitamin "O": To maximize both enjoyment and the healthy absorption of nutrients and full digestion of your meal, it's all about activating your parasympathetic system. Take a few deep breaths to slow down your heart rate, increase your oxygen intake, and increase your parasympathetic system while having dinner. Activating your parasympathetic will increase HCl production in your stomach to digest the food.

Food Sequencing: The order in which you eat the food on your plate matters a lot, and can have significant impact on your health, specifically in managing blood sugar levels and supporting weight control. (1) begin with fiber-packed vegetables; (2) next, eat the protein on your plate; and (3) lastly, consume carbohydrates if you opt to eat them. This allows your body to prioritize the digestion of fiber and protein, reducing the potential for blood sugar spikes.

#5 – What I Drink, and Why

What you drink is equally important as what you eat.

Olive Oil Shots: I do an olive oil shot every day. A study of 92,383 adults observed over 28 years found that the consumption of more than 7 g/d of olive oil was associated with a 28% lower risk of dementia-related death compared with never or rarely consuming olive oil, irrespective of diet quality.

No Sodas & Fruit Juice: I've eliminated 100% of sodas from my diet, given the added sugar and phosphoric acid, as well as 100% of high-fructose fruit juices, which can spike my blood sugar.

Minimized Alcohol: I've eliminated almost all alcohol, save for an occasional glass of red wine. Alcohol has very few medicinal benefits, is a major driver of microbiome disruption and leaky gut, and can play havoc with sleep.

Why This Matters

During this period of extraordinary biotech breakthroughs, your goal is to live healthy enough to intercept the longevity and rejuvenation technologies coming our way.

Sleep, exercise, mindset, and diet are within your control—taking actions in each of these areas and actualizing healthy habits are critical next steps in your life.

During my upcoming Longevity Platinum Trip, one of the fun and educational elements of the trip is participating in a delicious longevity diet. If you choose to join us, get ready for some life-changing habits.