For the past few weeks, we have been looking at the pillars of longevity. So far, we have looked at:

Service & Community








“No matter your age, a healthy, balanced diet allows you to feel and look your best while helping prevent or manage serious health issues, such as, heart disease, diabetes, osteoporosis, and even some cancers” (Kendal at Oberlin).

If you want a long life of optimal health, there are many foods that will help you accomplish this goal. While everyone is different and there are many lists out there with food recommendations, here are a few that I suggest for longevity.

  1. Vegetables…When you are hungry and go into the kitchen, train yourself to ask the question, “What vegetable am I going to eat?”
  2. Healthy oils: coconut, organic extra virgin olive oil, avocado oil, unsalted grass-fed butter, Perilla Seed Oil
  3. Nuts and nut butters (peanut is not preferred)
  4. Fermented foods
  5. Garlic

Get into the habit of asking before you put anything in your mouth, “Does this cleanse or clog?” This question can make all the difference in your food choices. 

In addition to eating, you will want to implement the practice of intermittent fasting. Fasting is one of the oldest, fastest, and most effective tools for rapidly changing your body, your spirit, your focus, your energy… and your whole life. Don’t panic! There are many ways to do this, and you can start slow and increase your fasting over time.

Start with a minimum of 12 hours fast. Try it for the rest of the year. This isn’t too terribly challenging: 8 P.M.-8 A.M. This will eliminate the late-night snacking. If you are looking for some ways to hold yourself accountable and track your fasting, check out the Zero Fasting App of the Fastic App. Both have free versions, and they make tracking your fasting easy and fun.

I also recommend that you track your foods in some kind of food diary. Write down in your diary, or notes on your phone, or an app like Lose It or See How You Eat to keep track of every piece of food and drink you put in your mouth. This will be surprisingly challenging. Don’t alter your food choices to make it look better; we want to know what your current reality is. We MUST start with honesty and zero judgment. The past is the past; all that matters is you start today! Being blatantly honest with yourself is the pathway to freedom and vitality.

You must be able to see something to move it or transform it.

What is one action step you will put into practice this week to level up your nutrition? Let me know in the comments or send me a DM.  I look forward to hearing from you. 

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