Optimal health is a journey, not a destination..๐Ÿš™

๐Ÿงฌ Humans evolved as omnivores, thereโ€™s no debate here. However, we can live healthily on vegetarian or plant-based diets, which is really a luxury diet we can afford in this age.โฃ

๐Ÿฅ‘ Even though you can be mostly healthy being vegan, itโ€™s a tight rope walk. IMHO, its not the ๐˜ฐ๐˜ฑ๐˜ต๐˜ช๐˜ฎ๐˜ข๐˜ญ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต for health, because you are more than likely forced to supplement in order to not be deficient in certain micro and macronutrients.โฃ

๐Ÿฝ๏ธ ๐˜Œ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜–๐˜—๐˜›๐˜๐˜”๐˜ˆ๐˜“ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉโฃ

๐Ÿค“ I recommend eating meat, vegetables, nuts, beans, wholegrains, whole fruits, some starch, minimally processed foods, no refined sugars, while hitting your protein target. This pushes your health metrics in the right direction.โฃ

๐Ÿง ๐˜™๐˜ฆ๐˜ง๐˜ช๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ๐˜ด include added sugars like table sugar (sucrose), high fructose corn syrup, sugar syrups, juices, and artificial sweeteners. These lack nutrients and fibre and spike insulin really high!โฃ

๐Ÿ  Compared to ๐˜ฏ๐˜ข๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ๐˜ด found in whole fruits and starchy veggies like sweet potatoes, these sugars come bundled with vitamins, minerals, and fibre โ€” promote satiety, while simultaneously staggering the release of sugar into the bloodstream, controlling insulin.โฃ

๐Ÿฅฆ Focus on single-ingredient ๐ฐ๐ก๐จ๐ฅ๐ž๐Ÿ๐จ๐จ๐๐ฌ for at least 80% of your diet. Thereโ€™s nothing wrong with the occasional indulgence but be mindful of it and ensure itโ€™s by exception rather than the norm.โฃ

๐Ÿ‹๐Ÿป ๐˜—๐˜ฆ๐˜ณ๐˜ง๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ฏ๐˜ค๐˜ฆ ๐˜ท๐˜ด ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ๐˜ฆ๐˜ท๐˜ช๐˜ต๐˜บโฃ ๐Ÿง˜๐Ÿปโ€โ™€๏ธ

โœ… Macros vary depending on whether youโ€™re optimizing for performance or longevity. While trying to find a baseline, you should be less concerned about how much you eat versus the quality of food you are consuming.โฃ

๐ŸŽฏ ๐„๐š๐ญ๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐จ๐ฉ๐ญ๐ข๐ฆ๐š๐ฅ ๐ก๐ž๐š๐ฅ๐ญ๐ก ๐ฆ๐ž๐š๐ง๐ฌ ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ข๐ง๐  ๐ฆ๐จ๐ซ๐ž ๐จ๐ง ๐ช๐ฎ๐š๐ฅ๐ข๐ญ๐ฒ ๐ฏ๐ž๐ซ๐ฌ๐ฎ๐ฌ ๐ช๐ฎ๐š๐ง๐ญ๐ข๐ญ๐ฒ.โฃ



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Rishi Dhingra

Rishi Dhingra


holistic nutritionist : biohacker : tennis player : ironman triathlete : anti-aging & longevity geek : crossfit โ€” IG: @rishirajdhingra URL: rishidhingra.com