Do you really know what the right way to fuel your body is?

Eat right to live longer and healthier. But do you know what to eat, when to eat and how to eat?! It is easy to feel confused by the plethora of dietary options available on the Internet.? Over the past few weeks, we have looked into the science, and the pros and cons of fasting , different diets and caloric restriction . And in today’s edition, we are going to make it clearer for you.?

Fasting and dieting are two popular longevity strategies that are associated with calorie restriction. Interestingly, some diets and intermittent fasting share similar biochemical pathways and also have similar anti-ageing effects. While a diet is regulated consumption of food, fasting is time-restrictive and not calorie-restrictive.?

There are merits and demerits to everything, but this isn't just for the sake of debate. You can't just choose an option because it has 2 more merits than demerits. After all, we are talking about your body and health. It is extremely important to fuel our bodies the right way. And before I get to that, here are some things I feel everyone must keep in mind regarding fueling their bodies.

One of the most popular reasons people look into diets is to lose weight. What’s important to remember is: don’t make changes you can’t sustain. Often when talking about diets, people complain about gaining weight again once the diet regime is done with. This is because diets are mostly highly restrictive and once people are off them, they tend to consume more calories, in turn, regaining the lost weight. There are multiple studies that back this fact. Also remember that weight loss programs are a billion dollar industry. Take a step back and understand the science behind what is in front of you, be it any diet, fast or calorie restrictive eating.?

Another thing to remember is that Google isn't the most trustworthy source of information when it comes to nutrition. That search will generally fill your screens with articles that show a big number (for example: 70% people lost weight following this diet, this diet will help you live longer by 60%, and so on), promoting or discounting various dietary options. Most importantly, not all articles are properly researched. The simple solution is to look for medical journals, verified information, and other academically backed resources.?

So what should you do?

The simplest answer is what we are all taught in school: a balanced diet.

The best way to move ahead is to talk to a physician, to understand what your body needs, discuss your nutritional and health goals, and to come up with a plan that is tailor made to you. When I’m involved btw, this plan does involve data. It involves blood tests to measure your metabolic health status, it involves wearables like a Continuous Glucose Monitor (CGM) Patch to provide real time blood sugar readings and it involves activity trackers like the Apple Watch which provides details on your exercise, burn, recovery and sleep. I don't like to treat what I can't measure, and this certainly goes for staying healthy via fueling correcting as well.?

You can click here to book a session with me , and let me help you figure out the best way forward.??

As for general guidelines, let's talk about two important things that you must include in your diet on a daily basis.

The first superhero is fibre. Fibre is one carbohydrate that I’m a huge fan of. Unlike other carbs, your body cannot digest fibre, and it mostly passes through undigested. It regulates the body’s use of sugar, helping keep hunger and blood sugar in check. Fibre has many benefits:

• Regulates healthy bowel movement
• Reduces risk of type 2 diabetes
• 40% lower risk of coronary heart disease
• Lower risk of metabolic syndrome
• Reduces risk of developing breast cancer?

The next must-have in your diet is protein. Protein is made up of amino acids, something our body needs and can't make enough of on it’s own, which is why we need to make sure we consume enough protein (but not too much). A healthy adult requires around 0.60-0.75g/protein/kg and this increases to 1.2-1.5g/protien/kg after the age of 60. The source of protein is as important if not more than the quantity. Replacing red meat and processed meat with healthy protein sources like nuts, beans, fish or eggs can lower the risk of several diseases. Some other health benefits of protein are:?

• Diets with higher quality protein plants (like legumes, soy & nuts) result in lower levels of LDL cholesterol (bad cholesterol), as compared to diets with red meat
• Helps increase muscle mass and strength?
• Helps maintain bone mass as you age
• Protein intake can also significantly boost metabolism

And as for a wholistic meal recommendation, I recommend my patients and clients observe the following rules:

1. 50% fibre in the form of fresh, colourful, seasonal, local fruit and vegetables
2. 20% healthy plant-based proteins (with 2-3x per week fish and eggs)
3. 20% healthy forms of fat , again preference to plant-based?
4. 10% carbs which are complex and of a low glycemic index (gluten-free)
5. Plenty of hydration?

This newsletter is a part of our ongoing series The Longevity Hack . Our aim is to help you understand the science, learn to recognise the markers of ageing and to develop biohacks for each of these.?

You can read the previous editions here .?

Curious to know more about longevity, ageing and how you can cultivate a lifestyle that will help you live longer, healthier and happier???

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