Optimal health is a journey, not a destination..🚙
🧬 Humans evolved as omnivores, there’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.
🥑 Even though you can be mostly healthy being vegan, it’s a tight rope walk. IMHO, its not the 𝘰𝘱𝘵𝘪𝘮𝘢𝘭 𝘥𝘪𝘦𝘵 for health, because you are more than likely forced to supplement in order to not be deficient in certain micro and macronutrients.
🍽️ 𝘌𝘢𝘵𝘪𝘯𝘨 𝘧𝘰𝘳 𝘖𝘗𝘛𝘐𝘔𝘈𝘓 𝘩𝘦𝘢𝘭𝘵𝘩
🤓 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.
🧁 𝘙𝘦𝘧𝘪𝘯𝘦𝘥 𝘴𝘶𝘨𝘢𝘳𝘴 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!
🍠 Compared to 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘴𝘶𝘨𝘢𝘳𝘴 found in whole fruits and starchy veggies like sweet potatoes, these sugars come bundled with vitamins, minerals, and fibre — promote satiety, while simultaneously staggering the release of sugar into the bloodstream, controlling insulin.
🥦 Focus on single-ingredient 𝐰𝐡𝐨𝐥𝐞𝐟𝐨𝐨𝐝𝐬 for at least 80% of your diet. There’s nothing wrong with the occasional indulgence but be mindful of it and ensure it’s by exception rather than the norm.
🏋🏻 𝘗𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦 𝘷𝘴 𝘭𝘰𝘯𝘨𝘦𝘷𝘪𝘵𝘺 🧘🏻♀️
✅ Macros vary depending on whether you’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.
🎯 𝐄𝐚𝐭𝐢𝐧𝐠 𝐟𝐨𝐫 𝐨𝐩𝐭𝐢𝐦𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡 𝐦𝐞𝐚𝐧𝐬 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐨𝐧 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 𝐯𝐞𝐫𝐬𝐮𝐬 𝐪𝐮𝐚𝐧𝐭𝐢𝐭𝐲.