Nutrition

I’ve recently been listening to an audio book called Outlived by Peter Attia.  And I’d like to share with you some of the key points which you may find interesting.

Peter is a physician and longevity expert who has dedicated his career to helping people live longer, healthier lives. His views on healthy eating for longevity are based on years of scientific research and personal experience. In this blog post, we'll explore some of Peter Attia's key principles for eating for longevity.

Before we begin let’s be clear here; if we are over nourished and we do not use all of the calories we are taking in we will store that over nourishment as body fat. We can control body fat through our diet and exercise that will put us into a calorie deficit. All diets rely on this principle, whether they are Keto, Fasting, Atkins, Weight-watchers or anything in between. Also, what works for me, may not work the same for you! We’re all unique and as such our bodies behave differently from each other even when they are seemingly experiencing the same. The most important thing is to establish what works for you, what you can stick to and then do that consistently. It’s no good hopping on and off a ‘low carb’ diet where you’ll certainly lose weight over a few weeks only to fall off the wagon and put it all back on again. Finding what works for you AND what you can stick to is THE most important thing.

Let’s look a bit further into what Peter Attia says;

Prioritise nutrient-dense foods and consuming more protein

The key to healthy eating for longevity is to focus on nutrient-dense foods. These are foods that are high in vitamins, minerals, and other essential nutrients. Examples include leafy greens, colourful fruits and vegetables, nuts and seeds, and fatty fish. By prioritising protein within your diet you will be providing your body with the building blocks it needs to function at its best, laying down muscle mass and controlling body fat.

Practice time-restricted eating

Time-restricted eating (fasting) can help with limiting the amount of time you have available to eat. This approach can help regulate your circadian rhythm and improve your metabolism. With less time to eat, most people will generally consume fewer calories. Attia recommends a maximum eating window of about 8 hours per day and for some, less. 

Limit processed foods and added sugars

Processed foods and added sugars are major contributors to chronic diseases, such as obesity, diabetes, and heart disease. Attia recommends limiting these foods as much as possible and opting for whole, unprocessed foods instead. This includes foods like vegetables, fruits, whole grains, and lean proteins.

Include healthy fats in your diet

Healthy fats, such as those found in olive oil, avocados, nuts, and fatty fish, are essential for brain health, heart health, and overall wellbeing.  Incorporate healthy fats into your diet on a regular basis.

Pay attention to your body's hunger and fullness cues

Attia encourages people to listen to their bodies and eat when they are hungry and stop eating when they are full. It sounds obvious right? But so often we are distracted when we eat by using phones or laptops, meaning we miss these vital cues and end up overeating.

Stay hydrated

Staying hydrated is essential for overall health and wellbeing. Attia recommends drinking plenty of water throughout the day, as well as incorporating hydrating foods like fruits and vegetables into your diet.

By following these principles for healthy eating for longevity, you can improve your health and increase your lifespan. Remember, small changes can make a big difference over time and that time can be now, it’s not too late to start! Incorporate one or two of these principles into your diet and build from there. With time and consistency, you can achieve optimal health and longevity