To eat for health and longevity, start by reducing or removing ultra-processed foods. These industry-produced substances are calorie-rich, pesticide-laden, and chemical-dense, causing gut issues, hormonal imbalances, and more. Also, cut back on sugary drinks and poor-quality fats.
Instead, add variety to your diet with home-cooked meals, whole foods, and seasonal produce. Incorporate grains, fruits, nuts, vegetables, dairy, and quality fats.
Time your meals wisely: eat fiber-rich foods first, followed by fats, proteins, and complex carbs. Avoid snacking and eat slowly, savoring every bite without distractions. Create a daily eating window, and avoid food at least three hours before bed.
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