My evidence-based diet plan to live longer

Summary

In this video, the speaker shares their evidence-based approach to a longevity diet, focusing on protein, fats, carbohydrates, and time-restricted eating. They discuss the importance of protein intake, balancing animal and plant proteins, and maintaining muscle mass as we age. The speaker also emphasizes the role of fats, specifically Omega-3s and olive oil, and shares their ideal carbohydrate intake for optimal health. Time-restricted eating is incorporated to manage calorie intake. With personal biomarkers backing their choices, the speaker offers a balanced, practical approach to achieving long-term health and longevity.

Takeaways

• 😀 Protein intake is crucial for longevity and muscle health, with a target of 1.6 grams per kilogram of lean body mass per day.
• 😀 The diet combines both animal-based and plant-based protein sources like fish, eggs, yogurt, cottage cheese, and some meat.
• 😀 Healthy fats make up around 35% of the diet, focusing on omega-3-rich foods like fish, olive oil, and dairy, with minimal saturated fat.
• 😀 Aim for an omega-3 index of 8-12%, as this is linked to a reduced risk of heart disease and mortality.
• 😀 Carbohydrates should comprise 40-45% of total calorie intake, focusing on nutrient-dense vegetables like broccoli and sweet potatoes, and fruits such as berries and apples.
• 😀 Consuming around 30-40 grams of fiber daily supports digestive health and helps maintain optimal body function.
• 😀 Time-restricted eating (16 hours fasting) can help manage weight and improve metabolic health.
• 😀 Starting the day with a protein shake and collagen helps optimize muscle repair and growth, especially after a workout.
• 😀 The diet includes frequent meals with balanced macronutrients, such as protein, healthy fats, and carbohydrates, to support long-term health.
• 😀 Blood biomarkers like IGF-1, cholesterol, and APO B are important indicators for assessing long-term health risks, including heart disease and cancer.

Q & A

What role does food play in determining longevity?

While food is important for optimizing blood work and supporting health, it's not the determining factor in longevity. Blood work, which reflects internal health, is a better indicator of lifespan.

What is the main focus of the video in relation to a longevity diet?

The video focuses on sharing an evidence-based longevity diet, including the author's macros and food choices, with a focus on optimizing blood work and health markers for longer life.

What does the research say about protein and longevity?

Protein is often debated, but research suggests that protein, especially in higher amounts for those over 85, is associated with a lower risk of mortality. However, the type of protein and the overall intake balance is important.

How much protein should someone consume for longevity?

For optimal longevity, aim for 1.6 grams of protein per kilogram of lean body mass. This typically translates to about 120 grams of protein for most individuals, with a balance of animal and plant proteins.

What is the ideal percentage of protein intake for those under 85 years old?

For individuals under 85, protein intake should account for 15-25% of total daily calories, as it has been shown to be associated with a lower mortality risk without increasing heart disease or cancer risk.

What is the relationship between animal and plant protein intake?

Higher intake of animal protein is linked to a higher risk of mortality, while plant-based proteins are associated with a lower risk. However, the difference is not very significant, and a balance of both is ideal.

Why is fat intake important for longevity?

Fat is essential for maintaining hormone balance, and consuming 35-40% of total calories from fat is optimal for longevity. Healthy fats, especially omega-3s, help reduce all-cause mortality and support heart health.

What types of fats should be prioritized in the diet?

Healthy fats from fish, olive oil, and dairy are recommended, as they provide essential omega-3s and help maintain heart health. Omega-3s from fish are particularly beneficial for reducing mortality.

How much of the daily caloric intake should come from carbohydrates?

Carbohydrates should make up about 40-45% of total daily caloric intake. The focus should be on whole food sources like vegetables, fruits, and occasional grains, as they are linked to reduced mortality and better aging.

What is the benefit of time-restricted eating, and how does the speaker implement it?

Time-restricted eating, such as intermittent fasting with a 16-hour fasting window, allows the body to rest and repair. The speaker follows this practice, eating within an 8-hour window to maintain a low body fat percentage while ensuring adequate protein intake for muscle growth and recovery.

What does the speaker's daily eating routine look like?

The speaker's daily routine includes a protein shake post-workout, followed by a meal with fish, vegetables, and a dessert made from yogurt and protein powder. This routine supports muscle recovery, health, and longevity.

What are the key takeaways for optimizing health and longevity through diet?

Key takeaways include a balanced intake of protein (1.6g per kg of lean body mass), healthy fats (35-40% of total calories), carbohydrates from whole foods, and the practice of intermittent fasting. These practices help optimize health biomarkers and promote longevity.