by Christina Wilson

A High-Level Checklist for health optimization and longevity

Nutrition 

While no one size fits all, emphasizing whole foods and food quality should be part of every diet. 

Prioritize protein (animal and  plant-based)

Check fat quality with optimal omega-3:6 ratio

Adequate intake of non-starchy vegetables, if tolerated

Mind your microbiome with fiber and prebiotics

Bonus: Include fresh herbs, seasonal, organic produce especially the “dirty dozen”

Mindful eating and healthy relationship with food

Appropriate caloric intake. The simplistic approach of “calories in, calories out” does not include all the nuances of the body such as hormones. However, calories still play a role in the equation.

Bonus:  Intermittent fasting (experiment with 14 hours of fasting daily). No one size fits all here

Foods to limit

Refined carbohydrates

Added sugars

Industrial oils

Trans fats

Lifestyle

Daily physical activity including strength training, high-intensity workouts, steady-state cardio, and mobility

Working movement throughout the day Non-exercise activity thermogenesis (NEAT) with at least 10,000 steps

Adequate sleep 

Daily sunlight exposure to increase vitamin D and melatonin

Stress management to keep cortisol in check

Proper hydration. Aim for half your body weight in fluid ounces

Cultivating nurturing relationships and a sense of community

 

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