Aim to eat a wide variety of colorful foods daily, often referred to as “eating the rainbow,” to ensure diverse fiber intake that feeds your gut bacteria and promotes microbial diversity, which is key for overall health.
Regularly replenish your body with healthy fats by using olive oil as your primary cooking and dressing fat, as it is loaded with powerful anti-inflammatory compounds beneficial for cardiovascular, gut, and brain health.
Actively manage chronic stress, as sustained high cortisol levels can thin the gut wall, leading to increased intestinal permeability (“leaky gut”) and negatively impacting both gut and brain function.
Seek out varied and rich life experiences, including gratifying friendships and a satisfying sexual life, to keep your brain engaged, reduce stress, and foster happiness, which contributes to overall health.
Regularly incorporate fermented foods like yogurt, kefir, kombucha, sauerkraut, or kimchi, along with prebiotic-rich foods such as leeks, onions, and chickpeas, to increase the diversity of beneficial bacteria in your gut.
When purchasing olive oil, opt for varieties that come from a single country (e.g., Spain, Italy, Greece) as this generally indicates better quality assurance and a more reliable product.
If you currently use cheap vegetable oils, switch to any olive oil as a starting point, as it will likely be more nutritious; you can then refine your choice to higher quality, single-origin options as you gain knowledge and preference.
Tailor dietary and lifestyle changes to fit your individual preferences, cultural norms, social network, and work patterns, rather than rigidly adhering to a one-size-fits-all plan.
While intuitive eating is valuable, ensure your choices align with your specific health goals, as consistently choosing indulgent foods may not lead to desired outcomes like weight loss.
Actively build and maintain a supportive, real-life social network, as isolation and social stress can negatively impact your physical and mental health.
Cultivate meaning and purpose in your daily life, as having a reason to get up in the morning reduces inherent stress and contributes significantly to overall well-being.
Develop flexibility in your behavior and an openness to trying new things, including new foods, to better adapt to life’s challenges and enrich your personal repertoire.
Recognize that improving your nutrition is an active process requiring consistent personal effort and adherence to advice, rather than a passive solution like taking a prescription.
If you practice fasting or time-restricted eating, prioritize your body’s signals and eat if you feel hungry, as it is not a competition to endure hunger for the longest time.
If you find it challenging to consistently cook wholesome meals due to a busy lifestyle, consider taking Athletic Greens each morning as a whole food greens powder to help meet your nutritional needs.