Understand the underlying mechanisms of your behaviors and decisions, as this ‘knowledge of knowledge’ drives neuroplasticity and can eventually make healthy behaviors reflexive.
Determine what healthy eating means for you by monitoring personal metrics like liver enzymes, blood lipid profiles, body weight, athletic and mental performance, and overall mood, rather than adhering to a universal definition.
Actively work to maintain muscle mass throughout your life, as its loss is a major cause of age-related injury, cognitive decline, and metabolic deficits.
Maintain proper hydration and adequate electrolyte intake (sodium, potassium, magnesium) daily, as these are critical for optimal brain and body function and prevent diminished cognitive and physical performance.
To support muscle hypertrophy and maintenance, ensure you ingest sufficient quality protein and amino acids (especially leucine) early in the day, ideally between 5 a.m. and 10 a.m.
Select an intermittent fasting schedule (skipping morning or evening meals) that best fits your lifestyle and preferences, as current evidence shows no superior option for weight loss or overall health.
If your goal is weight management, consider intermittent fasting as a strategy, as many individuals find it easier to abstain from eating for periods than to consistently limit portion sizes.
Incorporating yoga nidra or non-sleep deep rest (NSDR) into your routine, even for short 10-minute sessions, can significantly restore cognitive and physical energy.
If you or someone you know exhibits symptoms of an eating disorder, consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment.
For anorexia treatment, combine habit rewiring (teaching self-awareness of internal cues and habits) with a family-based therapy model for comprehensive support.
Encourage individuals with anorexia to transition from catabolic (calorie-burning) exercise to anabolic (muscle-building) resistance training, reframing activity as a means to strengthen the body and food as nourishment.
Implement cognitive behavioral therapy (CBT) alongside habit recognition and rewiring approaches, potentially with pharmacologic therapies, for effective anorexia treatment, especially when started in adolescence.
For bulimia and binge eating disorder, combine behavioral interventions with drug-based interventions for the most effective treatment outcomes.
Explore pharmacologic treatments for bulimia and binge eating disorder, such as SSRIs (e.g., fluoxetine), stimulants (e.g., Adderall, Vyvanse), or bupropion (Wellbutrin), to increase top-down control and reduce impulsivity.
Employ calming techniques like the physiological sigh (two inhales through the nose, one long exhale) or mindfulness meditation to reduce anxiety specifically related to eating and food.
Strive to approach meals in a calm state and avoid eating when feeling anxious, as this can contribute to a healthier and more mindful relationship with food.
Consider using an all-in-one vitamin, mineral, and probiotic drink to ensure basic nutritional needs are met, address potential deficiencies, and support gut microbiome health.
Drink an electrolyte mix dissolved in water first thing in the morning and during physical exercise to easily maintain proper hydration and electrolyte balance.