Cut out or significantly reduce ultra-processed foods from your diet because they are linked to increased risk of early mortality and dementia, are designed to be over-consumed, and make self-control difficult, often leading to a calorie surplus.
Prioritize minimally processed foods because consuming them to satiety can lead to a calorie deficit, demonstrating that food quality influences the quantity eaten and supports overall health.
Minimize your consumption of industrially produced, refined, bleached, and deodorized grain and seed oils (like canola, corn, soybean, grapeseed oil) because they are ultra-processed and did not exist in the human food supply prior to 100 years ago, and reducing them often leads to overall health benefits.
Swap industrially produced grain and seed oils for extra virgin olive oil because it is cardioprotective, neuroprotective, supports metabolic health, is anti-inflammatory, and is chemically stable for cooking, unlike other refined oils.
Be mindful of and minimize added sugar in your diet because it contributes empty calories, increases hyper-palatability, can perpetuate hunger, may drop testosterone, increases blood pressure, and elevates insulin, which promotes fat storage.
Carefully check food labels for hidden added sugar, as it goes by many different names and is present in many products, ensuring you don’t unknowingly consume excessive amounts.
Make daily food choices that support your cognitive health and long-term well-being, as diet and lifestyle play a major role in influencing your cognitive destiny and preventing conditions like dementia.
Focus on making small, incremental dietary changes rather than striving for perfection immediately, as even minor reductions in unhealthy foods or increases in healthy ones will accumulate to provide significant health benefits over time.
Consider using high oleic sunflower oil as an alternative if extra virgin olive oil is not available, as it is chemically stable and has a fatty acid profile similar to avocado oil.
Consider consuming AG1 daily as it supports digestion and contains five strains of gut bacteria shown to enrich the gut microbiome by increasing beneficial bacteria up to tenfold.