Nutrition

Drink to thirst and let the color of your urine guide you: two liters is an average, not a prescription.

Learn to recognize whether your hunger is physical or emotional, and insert a pause before eating on impulse.

It isn't a supplement: it determines whether the muscle you have is still there in twenty years.

Few ingredients, all recognizable: the fastest filter there is.

Ten minutes after each main meal appreciably reduces the post-meal glucose peak.

Start lunch and dinner with vegetables: the exact same meal produces a lower blood sugar spike.

Half vegetables, one quarter protein, and one quarter whole carbohydrates, without weighing or counting anything.

Half a cup of legumes daily, the single most consistent dietary habit of long-lived populations.

Two weekly servings of small oily fish: genuine omega-3s with very little mercury.

Cut out sugary sodas and juices: the single highest-return change for your liver and appetite.

Organize your kitchen so healthy foods are in plain sight and temptations are out of reach.

Pick two fixed alcohol-free days a week, and alternate each alcoholic drink with a glass of water.

Practice mindful eating for a better relationship with food.

Plan your week's meals so you eat better.

Weigh what you eat for two weeks to learn to estimate, then let it go.

Tally thirty different plant species across seven days: it's the single best predictor of a diverse gut microbiome.

Eliminate added sugar and sweeteners from your drinks until real fruit tastes sweet again.

Finish eating three hours before bedtime: better sleep, less reflux, and fewer hunger cravings tomorrow.

If you feel bloated in the afternoon, leave about four hours between meals so your gut can run its housekeeping cycle.

A weekly cooking session of versatile base components combined differently each day.

Before overhauling what you eat based on a news headline, ask it three critical questions.