Peter Attia, Andrew Huberman, and David Sinclair have for years become renowned for their research on health, longevity, and nutrition.
It is important to follow some fundamental principles in nutrition, as diet is intrinsically linked to both physical and mental health. The following ten-point guide is addressed to both students and parents, contributing significantly to maximum and healthy life expectancy. It applies to children and adults alike, and is relevant both for healthy individuals and for those with type 1 or type 2 diabetes.
To achieve a healthy lifespan, it is important to:
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Consume as little red meat as possible, as it leads to an increase in cancer cases. Alongside the rise in living standards, red meat consumption has skyrocketed. Many studies show the link between red meat consumption and colon cancer. It is not necessary to become vegan upon adulthood, but it is ideal to minimize or eliminate red meat from your diet.
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Consume as few carbohydrates and sugars as possible, which are also linked to cancer cases. Both adults and children should avoid sweets or cereal bars marketed as “sugar free” or stevia-based in supermarkets or patisseries, as they often contain honey, dates, saturated fats, and other ingredients that raise glucose levels for up to 5-6 hours.
Within this framework, we suggest:
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Limit consumption of spinach pies and cheese pies. Not only are these meals rich in saturated fats, but even small portions contain extremely high calories. For diabetics, such meals drastically raise blood sugar levels even if they remove the pastry.
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Avoid heavy breakfasts full of sugar and carbohydrates. Breakfast is not absolutely necessary, but if you wish to have it, ensure it is as light as possible, with options such as spinach, egg white omelets, and low-fat cheese or milk.
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Do not eat too frequently. While some nutritionists recommend many small meals, research from top universities contradicts this.
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Eat meals in the correct order to avoid sugar spikes, which are responsible for drops in energy and performance during the day. (See the video below for further explanation.)
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Avoid adding sauces to salads, especially when eating out, as both salads and main dishes often already contain butter, salt, and sugar. How can you confirm we are not exaggerating?
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Use a CGM (continuous glucose monitor), such as those by Medtronic, Dexcom, or Abbott. A CGM will show you how healthy your favorite restaurants, snacks, meals, and the “healthy cooking” influencers really are.
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Do not smoke, especially in front of your children, as it will fast-track them to atherosclerosis.
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Eat early and sleep at consistent hours to avoid sleep apnea.
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Reduce alcohol consumption, even red wine.
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Do not stay exposed to the sun without high-protection sunscreen.
Obesity:
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Leads to lower school performance
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Increases the risk of children being bullied outside of school, negatively affecting self-esteem and creating psychological issues that are hard to overcome in adulthood
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Leads to lower salaries later in life
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Causes type 2 diabetes
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Causes sleep apnea
In life, we tend to appreciate people and circumstances only when we lose them. Loss of health is irreversible, but there is no reason to reach that point. Nutrition is also affected by our psychology; therefore, focus and discipline are needed to achieve the healthy life expectancy we all seek.
Below are some recent videos on timely health topics:
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Obesity: GLP-1, Ozempic: Science and Hacks You MUST Know
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Junk Food & Students: How to stop feeding your child junk food
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Fasting: The new fasting technique that could extend your life
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Healthy Nutrition: Eat healthy without feeling restricted: Recipes and more
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Reverse Aging: Reverse aging: The sleep necessity and nutrition
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Type 1 Diabetes: Type 1 diabetes, all you need to know
