{"id":6743,"date":"2025-03-07T00:19:12","date_gmt":"2025-03-07T00:19:12","guid":{"rendered":"https:\/\/www.ageshift.life\/?page_id=6743"},"modified":"2025-03-23T16:22:50","modified_gmt":"2025-03-23T16:22:50","slug":"diet","status":"publish","type":"page","link":"https:\/\/www.ageshift.life\/index.php\/diet\/","title":{"rendered":"Diet"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"6743\" class=\"elementor elementor-6743\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f9bf28b e-flex e-con-boxed e-con e-parent\" data-id=\"f9bf28b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e570202 elementor-widget elementor-widget-wpzoom-elementor-addons-image-box\" data-id=\"e570202\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wpzoom-elementor-addons-image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"wpzoom-elementor-addons-image-box\">\n\t\t\t<h3>\n\t\t\t\t<span class=\"wpzoom-elementor-addons-image-box-link not-linked has-image\" style=\"background-image:url('https:\/\/www.ageshift.life\/wp-content\/uploads\/2025\/03\/Untitled-design-1-1.png');\"><span><\/span><\/span>\t\t\t<\/h3>\n\t\t<\/div><!-- \/\/.wpzoom-elementor-addons-image-box -->\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50240bef elementor-widget elementor-widget-text-editor\" data-id=\"50240bef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1>Overall Approach\u00a0<\/h1><p>You are what you eat.\u00a0 You can\u2019t out exercise a bad diet.\u00a0 Etc.\u00a0 Lots of advice, but what should you actually do?<\/p><p>\u00a0<\/p><p>The goal here is not for short term weight management, but rather for a sustainable, enjoyable approach for the next 50+ years. Thus no absolute restrictions or expensive ingredients. Instead, a set of principles.<\/p><p>\u00a0<\/p><h2>Mediterranean diet<\/h2><p>This is a lower carb, higher protein approach, cycled over two weeks.\u00a0<\/p><p>It is NOT a ketogenic diet. Keto is too hard to get right, and too risky if you don\u2019t (eg your lipid profile will go haywire).\u00a0<\/p><h2>Key Principles<\/h2><ul><li>Don\u2019t count our measure calories<\/li><li>Reduce carbs whenever possible \u2013 simply avoid \u2018anything white\u2019. ie pick recipes without pasta, rice, bread, grains, potatoes<\/li><li>Additional protein intake via supplementation. It is hard to get to 2.2mg of protein per kg of body weight. Have two protein shakes per day.<\/li><li>Eat some servings of fermented foods to boost gut biome (yoghurt, Kefir, Sauerkraut and kimchi)<\/li><li>Lots of Vegetables (esp cruciferous such as broccoli and cauliflower), beans, lentils. Avocados.\u00a0 And more beans and legumes.<\/li><li>Fruit, but no more than 2-3 serves per day (too much sugar)<\/li><li>Oily fish, esp salmon<\/li><li>Some purely vegetarian meals<\/li><li>Healthy snacks \u2013 tree nuts, fruit<\/li><li>Hydration \u2013 2.5+l of water<\/li><li>Break all the rules once or twice over a two week period. Eat anything. Eat too much.<\/li><li>The only strongly suggested exception is drinking sugar drinks. Whether this is a can of soft drink or fruit juice, just don\u2019t. Empty calories, lots of additives<\/li><li>Consider fasting one day per fortnight<\/li><li>Consider Intermittent fasting, where you consume all your calories in a 6 (ideal) to 8 hour window each day (a relatively straightforward way to manage your weight and total calories)<\/li><li>Eat until you are 80% full then stop<\/li><li>No snacking after dinner<\/li><li>Minimal alcohol<\/li><\/ul><h2>Implementation.\u00a0 JTMWTD<\/h2><p>Simply follow the guidelines above<\/p><p>Plan over a 2 week schedule, aiming for a mix of the following primarily daily meals over 14 days<\/p><p>Main Course<\/p><p>\u00a0<\/p><p>Frequency over 2 weeks<\/p><p>\u00a0<\/p><p>Oily fish\u00a0<\/p><p>\u00a0<\/p><p>3<\/p><p>\u00a0<\/p><p>Vegetarian 4<\/p><p>\u00a0<\/p><p>4<\/p><p>\u00a0<\/p><p>Chicken\u00a0<\/p><p>\u00a0<\/p><p>3<\/p><p>\u00a0<\/p><p>Other meat eg steak<\/p><p>\u00a0<\/p><p>2<\/p><p>\u00a0<\/p><p>Cheat\u00a0<\/p><p>\u00a0<\/p><p>1<\/p><p>\u00a0<\/p><p>Fasting\u00a0<\/p><p>\u00a0<\/p><p>1<\/p><p>\u00a0<\/p><h2>Recipe resource suggestions.<\/h2><p>\u00a0<\/p><p>Anything in a Keto cookbook is a great starting point, even though you are not intending to get ketogenic<\/p><p>Anything Mediterranean is a good starting point. For example, Jamie Oliver.<\/p><p>[LINKS]<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>AV other ideas and todos<\/p><p>\u00a0<\/p><p>blueberries, macadamia nuts, and walnuts<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>From &lt;<a href=\"https:\/\/honehealth.com\/edge\/blueprint-stack-review\/?srsltid=AfmBOor_iw9JdDIuB-EQYij1joMJ2CqvJfUOXimdF_lhQrvh3k-8txnN\">https:\/\/honehealth.com\/edge\/blueprint-stack-review\/?srsltid=AfmBOor_iw9JdDIuB-EQYij1joMJ2CqvJfUOXimdF_lhQrvh3k-8txnN<\/a>&gt;\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>Still, there\u2019s evidence for the benefit of some that\u2019s worth noting. There\u2019s evidence that ashwagandha and the amino acid L-Theanine (both in Longevity Mix) may reduce stress and help sleep, which is beneficial for overall health and longevity (2,\u202f3)\u202f<\/p><p>\u00a0<\/p><p>One of the pills in the regimen also has curcumin, the beneficial bioactive component in turmeric, which is associated with anti-inflammatory, anticancer, antidiabetic, antidiarrheal, antimicrobial, antiviral, and antioxidant properties. There\u2019s also some evidence that it can \u201cprevent\/weaken pathological processes leading to age\u2010related dementia, cognitive decline, or depression.\u201d (4)<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>\u00a0<\/p><p>From &lt;<a href=\"https:\/\/honehealth.com\/edge\/blueprint-stack-review\/?srsltid=AfmBOor_iw9JdDIuB-EQYij1joMJ2CqvJfUOXimdF_lhQrvh3k-8txnN\">https:\/\/honehealth.com\/edge\/blueprint-stack-review\/?srsltid=AfmBOor_iw9JdDIuB-EQYij1joMJ2CqvJfUOXimdF_lhQrvh3k-8txnN<\/a>&gt;\u00a0<\/p><p>\u00a0<\/p><p>Resources<\/p><p>Notes for Adrian:<\/p><p>\u00a0<\/p><p>Mention how vegetarianism\/ veganism fits or doesn\u2019t fit into our diet recommendations. Mention somewhere how chocolate\/ pastries\/ candy consumption is managed under these principles. Anything that needs a lot of detail will be made into a blog post, so take note if anything falls under that. If you have 2 paragraphs just on avocados, that means it needs its own blog which can be linked to from here.<\/p><p>\u00a0<\/p><p>For implementation: Creating\/ linking to a downloadable calendar would work really well. Also a great call to action spot to join the app waitlist as we manage your diet for you.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Overall Approach\u00a0 You are what you eat.\u00a0 You can\u2019t out exercise a bad diet.\u00a0 Etc.\u00a0 Lots of advice, but what should you actually do? \u00a0 The goal here is not for short term weight management, but rather for a sustainable, enjoyable approach for the next 50+ years. Thus no absolute restrictions or expensive ingredients. Instead, &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.ageshift.life\/index.php\/diet\/\" class=\"more-link\">Read more<span class=\"screen-reader-text\"> &#8220;Diet&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-6743","page","type-page","status-publish","hentry"],"featured_media_urls":[],"_links":{"self":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages\/6743","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/comments?post=6743"}],"version-history":[{"count":7,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages\/6743\/revisions"}],"predecessor-version":[{"id":7156,"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/pages\/6743\/revisions\/7156"}],"wp:attachment":[{"href":"https:\/\/www.ageshift.life\/index.php\/wp-json\/wp\/v2\/media?parent=6743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}