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The Power Diet for Longevity (And Feeling Better)
When it comes to living longer and feeling better, the best diet is the one you can stick with. Let’s cut to the chase and break it down simply.
The Harvard Study Insight A Harvard University study highlighted five lifestyle factors for a longer life: a healthy diet, regular exercise, maintaining a healthy weight, not smoking, and moderate alcohol intake. People who followed these could add up to 14 years to their lives.
Consistency Over Dieting Here’s the real deal: sticking to any diet long-term is tough. Research shows that more than half of lost weight is regained within two years, and by year five, over 80% is back. This means lifestyle changes trump short-term diets.
What to Eat for Longevity
- Balanced Diet: Include a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Protein Intake: Essential for muscle repair and growth. Eat lean meats, fish, eggs, dairy products, legumes, and nuts.
- Pre-Exercise Fuel: Have a meal or snack with carbohydrates and protein for energy.
- Hydration: Drink plenty of water before, during, and after exercising.
- Healthy Carbohydrates: Opt for whole grains, fruits, and vegetables to maintain stable blood sugar levels.
- Avoid Processed Foods: These often have unhealthy fats, sugars, and salt.
- Healthy Fats: Found in fatty fish, avocados, nuts, and seeds, these support overall health.
- Portion Control: Even healthy foods can lead to weight gain if overeaten.
- Listen to Your Body: Adjust your diet based on how you feel. Everyone is different.
- Work with Your Trainer: Develop a personalised nutrition plan with your trainer.
- Gut Health: Add probiotic and prebiotic foods to support gut health.
- Moderate Alcohol: Drink in moderation, with red wine offering some benefits within a Mediterranean-style diet.
Building a Diet That Fits Your Life
The Food Pyramid When we look closely at the elements of a healthy diet, there’s a clear hierarchy of importance, shown in our Food Pyramid. There’s no need to get bogged down in detail, but it shows you that everything hinges on developing a diet you enjoy and that fits with your life.
Finding Balance In a nutshell, it’s all about finding a sustainable balance that works for you. Eat more plants, choose healthy fats, drink in moderation, and embrace a lifestyle that prioritises longevity. It’s not about deprivation; it’s about finding a solution that works for you and enjoying a vibrant, healthy life for years to come.
Ready to Reap the Benefits of Exercise?
At Power, our Small Group Personal Training is designed specifically for busy people who want to prioritise their wellbeing. Our fun, inclusive sessions are tailored to each participant, making them perfect for beginners. They’re one piece of our simple but powerful approach to building wellbeing.
Join Our 30-Day Experience We know that joining a gym can feel like a big commitment, so we offer our 30-Day Challenge. Try us out for a month with no strings attached.