NUTRITION

Implement some or all of the following protocols to improve

CALORIC DEFICIT

There are a few different methods to implement this, and you can find your own way. Typical caloric or dietary restrictions eliminate an amount or types of foods. Time restriction limits the window of time you eat. Any and all of these methods can help you find success, but the goal is to eat less food without lowering your protein intake.

WHOLE FOODS

Consuming a diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and omega-3s (found in fish, nuts, seeds, or algae) while limiting refined carbohydrates can not only enhance your overall health but also increase your lifespan.

MANAGE BLOOD GLUCOSE

Eat Vegetables First, Carbs Last
Dessert is last or eliminated
10 minutes before you eat have a tablespoon of vinegar in 8oz of water
Be active for 15+ minutes within the first hour after eating
Avoid Sugary breakfasts and Coffees

THE FIBER RATIO

Make sure any carbohydrate heavy food you eat has at least 25% of those carbs coming from Dietary Fiber

AVOID ALCOHOL

The less alcohol the better, it is disruptive to nearly aspects of health. Not only in the short term, but studies show that any regular consumption of alcohol can have long term consequences. Cut it out of your routine.

SUPPLEMENT

Getting the nutrition your body needs from whole foods is ideal, but if you struggle to ensure you are getting all the vitamins and minerals you need each day, supplements are a great tool. Ensure that your sources are third party tested for efficacy and safety.

ADDITIONAL TOOLS TO TRY

CGM

Continuous Glucose Monitor

When working to manage your glucose a CGM is an invaluable feedback tool. A CGM can actively monitor your glucose throughout the day and night to provide insight into how your behavior and diet are impacting our blood glucose levels.

PROTEIN INTAKE

Lean Muscle Mass

Sufficient protein intake is vital to maintain lean muscle mass as we age. Research indicates people with health kidneys can handle excess protein without issue, so a safe goal to aim for is 1g of protein per lb. of body weight each day.

EAT MORE VEGETABLES

Non-starchy vegetables

Increase the percentage of vegetables, nuts, seeds, and legumes to 75% of your total volume of food.

NUTRITION

Implement some or all of the following protocols to improve

CALORIC DEFICIT

WHOLE FOODS

Consuming a diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and omega-3s (found in fish, nuts, seeds, or algae) while limiting refined carbohydrates can not only enhance your overall health but also increase your lifespan.

MANAGE BLOOD GLUCOSE

Eat Vegetables First, Carbs Last

Dessert is last or eliminated

10 minutes before you eat have a tablespoon of vinegar in 8oz of water

Be active for 15+ minutes within the first hour after eating

Avoid Sugary breakfasts and Coffees

THE FIBER RATIO

Make sure any carbohydrate heavy food you eat has at least 25% of those carbs coming from Dietary Fiber

AVOID ALCOHOL

The less alcohol the better, it is disruptive to nearly aspects of health. Not only in the short term, but studies show that any regular consumption of alcohol can have long term consequences. Cut it out of your routine.

SUPPLEMENT

Getting the nutrition your body needs from whole foods is ideal, but if you struggle to ensure you are getting all the vitamins and minerals you need each day, supplements are a great tool. Ensure that your sources are third party tested for efficacy and safety.

ADDITIONAL TOOLS TO TRY

CGM

Continuous Glucose Monitor

When working to manage your glucose a CGM is an invaluable feedback tool. A CGM can actively monitor your glucose throughout the day and night to provide insight into how your behavior and diet are impacting our blood glucose levels.

PROTEIN INTAKE

Lean Muscle Mass

Sufficient protein intake is vital to maintain lean muscle mass as we age. Research indicates people with health kidneys can handle excess protein without issue, so a safe goal to aim for is 1g of protein per lb. of body weight each day.

EAT MORE VEGETABLES

Non-starchy vegetables

Increase the percentage of vegetables, nuts, seeds, and legumes to 75% of your total volume of food.

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