Essential Nutrition
Core principles of nutrition for optimal health, longevity, and cognitive function.
Core Principles
Fiber: The Foundation
Dietary fiber is crucial for:
- Gut microbiome health
- Blood sugar regulation
- Satiety and weight management
- Reduced inflammation
Aim for 30-50g of fiber daily from diverse sources.
Micronutrient Density
Focus on foods rich in:
- Vitamins (A, B-complex, C, D, E, K)
- Minerals (Magnesium, Zinc, Iron)
- Phytonutrients
- Antioxidants
Essential Foods
Fiber-Rich Foods
- Legumes (beans, lentils, peas)
- Whole grains (oats, quinoa, brown rice)
- Vegetables (especially leafy greens)
- Berries and other fruits
- Nuts and seeds
Nutrient-Dense Foods
- Broccoli sprouts (sulforaphane)
- Extra virgin olive oil (polyphenols)
- Organ meats (vitamin B12, iron)
- Fatty fish (omega-3s)
- Fermented foods (probiotics)
Optimal Eating Patterns
Time-Restricted Feeding
Consider limiting eating window to 8-10 hours daily to support circadian rhythm and metabolic health.
Meal Composition
Start meals with fiber-rich vegetables and proteins to minimize blood sugar spikes and optimize satiety hormones.