Welcome to The Empire Longevity Newsletter, your gateway to a vibrant, healthy life! |
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Hello Visitor , Thank you for being a "Vitality" subscriber.
Thank you for coming along on learning more about YOU, and how your next decades can become your NEXT BEST DECADES.
If you ever have any questions, always feel free to contact me: otto@empirelongevity.com. Thank you.
OUR LONGEVITY ARTICLES OF THE WEEK: April 11th, 2025
A LONGEVITY DIET
I am asked this OFTEN. "What is the best diet for longevity?"
I have no horse in this race and am not financially tied to any specific way of eating. I take a step back and look at what the articles say, the research says, and what THOSE people who have lived the longest eat, and have eaten.
I mean, if you wanted to learn how to do anything, wouldn't you go to the people who are doing it, or have done it? Of course.
FIRST STEP I think the by far easiest place to start, the simplest place to start, the first step is to not jump into a whole new way of eating, but to systematicaly remove those things that cause disease, promote inflammation, and decrease your opportuniites for more better years.
Look it up. Goolge it. Search "the top foods that promote inflammation", or "the top cancer causing foods". Ironically, those two seperate searches will come up with almost identical answers: 1. Foods high in added sugars, refined carbohydrates, processed meats, fried foods, and alcohol are known to promote inflammation 2. Foods and Drinks to Limit or Avoid: These oils, used to extend the shelf life of processed foods, may release free radicals, which can damage cells and potentially lead to cancer. Some canned foods may contain bisphenol-A (BPA), a chemical used in the lining of cans, which has raised concerns about potential health risks. Smoking foods exposes them to tar, a known carcinogen. Consuming alcohol, even in small amounts, has been linked to an increased risk of certain cancers.
I KNOW! Now you know. These foods have been associated with decreasing your chances for longevity. Yes, you consume some of these A LOT. Take a look at the list and start to remove, or decrease those that are the easiest to remove. Take 'sugary drinks' off your shopping list next time. Start easy. Then work your way up
SO WHAT DO I EAT? Once again, Google it, search it. The list will be essentially this: Spinach, kale, and other leafy greens are packed with vitamins, minerals, and antioxidants, which are essential for overall health and can help combat age-related decline. Blueberries, strawberries, and other berries are rich in antioxidants, which help protect cells from damage and may contribute to a longer, healthier life. Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation. Almonds, walnuts, and other nuts provide healthy fats, protein, and fiber, contributing to heart health and satiety. Beans, lentils, and peas are high in fiber and protein, which can help regulate blood sugar, promote healthy digestion, and reduce the risk of chronic diseases. Quinoa, brown rice, and other whole grains are rich in fiber and nutrients, which can help improve digestion, regulate blood sugar, and reduce the risk of heart disease. Broccoli, cauliflower, and Brussels sprouts are packed with vitamins, minerals, and phytonutrients, which can help protect against cancer and other chronic diseases. These nutrient-dense fruits are rich in healthy fats, fiber, vitamins, and minerals, contributing to heart health and overall well-being
WHAT TO DO INCREASE the foods on the second list, AND DECREASE the foods on the first list.
Yes, I had to learn how to NOT shop, and NOT cook, before I learned how TO shop, and how TO cook. I have learned much, especially about herbs, spices, and other super nutritional foods.
START WITH THE EASY Start by asking yourself what is the easiest first steps to take. And then take them.
It is actually much easier than you think to fuel your body, get rid of those small or not so small addictions, and stack the deck for more better years.
If you have any questions, feel free to ask me.
Longevity is YOU doing daily healthy things.
-Dr. J.
There is no one single bullet to make your longevity a reality. It takes small steps done every day, consistently for years. Yes, it seems daunting, but the benefits are outrageous. - Dr. J.
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