Longevity as a field of study captivates the Boomers. Maybe also the GenX group as well. I am concerned more with a healthy lifestyle. My concern is less about how long I live and more about how well I live. After all, a large part of Jesus’ ministry centered on healing. He evidently wanted us to live a whole life–mind, body, spirit.
I receive newsletters from Peter Diamandis, MD. He’s a bit over the top (well, maybe more than a bit) on optimism, longevity, and science. But we need a dose of that to counter all the other media in the world that focuses on negativity.
His last newsletter had his five tips for longevity. I pass these along. I agree with all of them at the top level. Some of his specifics I think are a bit much. We need protein, for example, but perhaps not so much as the enthusiastic Dr. Diamandis. And I’ll skip the olive oil shots. Another is order of eating. I’ve read that it once was common in Europe to finish a meal with salad as an aid to digestion. Mostly in America we like salads to begin a meal. Diamandis has his own take. But consider these topics for living healthier.
#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.
Gary Mintchell
Faith Venture 