Aging and longevity are far more malleable than we think; our fate is not set in stone. With the right roadmap, you can plot a different path for your life, one that lets you outlive your genes to make each decade better than the one before. – Peter Attia

Science is the best method that humanity has come up with to reliably discover why and how things happen in the physical universe. Science brought us out of the dark ages, and it can also overhaul your understanding of your own body and the world around us. Although studying nutrition in humans is very complex and not easy to draw absolute conclusions for practical everyday life, understanding the following principles is a great start to optimise your nutrition for a strong and resilient body which will allow you to enjoy life into your 80th and beyond. These principle aka secrets have been tested and demonstrated scientifically.

Principle Nr. 1

No single food or food group is responsible for any disease, it is the overconsumption of the food, leading to a gradual storage of excess energy as visceral fat that is the issue. We, as consumers need to take most of the responsibility for our food consumption and aim to eat for your required levels of energy*.

Principle Nr. 2

There are key health metrics to monitor to evaluate the effects of nutrition. Discuss with your doctor about related details and consider: Body composition* (if you do not have access to a DEXA scale you are welcome to use the one in the studio), Micronutrient Deficiencies and Excesses (e.g. vitamin D, vitamin B12 and folate, magnesium, iodine and zinc), Biomarkers of Metabolic Health (glucose regulation and glucose homeostasis: glucose, hemoglobin A1C, uric acid levels, liver function tests, glucose tolerance tests). As highlighted in many medical studies these biomarkers reflect nutrition impact but also capture effects of sleep and exercise.

Principle Nr. 3

There are NO best diets. Review your current diet through the lenses of the biomarkers listed in Principle 2 and if you decide a nutrition intervention consider the following questions:

  • What is the goal for changing your diet? Short-term weight loss or long-term maintenance?
  • Is weight loss your goal? Then Caloric restriction is paramount, regardless of the diet type.
  • Is body composition your goal? Then focus on shifting fat and lean mass, independent of overall weight.
  • Is improving metabolic health your goal? The focus on using metrics such as glucose levels, liver function tests, or insulin sensitivity.
  • Regardless of the goal*, is the chosen diet or change sustainable aka compatible with your lifestyle?

Principle Nr. 4

Time is of importance. Be patient. Expect noticeable differences in looks, feel and the health biomarkers highlighted above within 2–3 months from commencement.
For significant metabolic or body composition goals continue to focus on your specific goals over one year and check in periodically with a health and fitness coach and your doctor.

Principle Nr. 5

Sleep  and stress are key factors influencing our appetite through the impact on ghrelin and leptin.

  • Sleep deprivation and chronic stress* impact the appetite hormones by increasing hunger. It also seems to decrease energy expenditure, plus it negatively impacts recovery from exercise, which may also change which tissues are preferentially lost during a caloric deficit.

NOTE: The concepts highlighted in green * will be discussed in detail during the workshop.