Unbreakable Episode 4: Eating for Forever
Renowned orthopedic surgeon, expert in aging and longevity, and accomplished author, Dr. Vonda Wright on the importance of nutrition and its effect on longevity.
Transcript
What is just marketing and trends, and what actually is important for building an unbreakable future?
[SOFT MUSIC] When I'm working with people to build an unbreakable future,
I actually like them to record what they're eating for three work days and two weekends so that we can actually have a basis to start from.
I'd like them to use an app, and there are many free apps, that tell them how much protein are they getting
in their food, how much carbohydrates, and how much fat. Because when we begin to quantify what we're eating,
we can make realistic decisions. Once we've done this recording, I think it's really important to come
to understand what a protein is, what a carbohydrate is, and what a fat is. Because only by becoming informed ourselves can
we decipher out in the marketplace what's real and what's just trends.
[UPBEAT MUSIC]
My 100-year-old grandpa drinks this green juice every day.
I don't know anyone who eats as healthy as she does.
[INAUDIBLE] main staple has always been fruit, lots of fruits.
She has very protein-rich lunch. And she eats a lot of it.
What we want in midlife and beyond is a diet that's rich in protein. Protein is prime for building muscle, for building bone.
To support that, we need to eat complex carbs. And by that I mean, we can stop putting
in the teaspoons of white sugar into all of our food. And in fact, we need to read the back of packages
because manufacturers will sneak in four, eight, 12 grams of added sugar that we don't even
know we're eating when we eat processed foods. And finally, we need to be aware of the different kinds of fats.
Is the fat that you're using solid at room temperature, or is it liquid, or is it a healthy type fat,
such as extra virgin olive oil, avocado oil, or even whole avocados?
Knowing those three primary areas of food are critical to developing a balanced diet
in the right proportion. The combination of inflammation over long periods of time
is the concept of inflammaging. Here are several things you can do to decrease your overall level of inflammation, and therefore
the time bomb of inflammaging. Number one, I've said it before, I'm going to say it again,
we have got to decrease the total load of simple sugar we eat and replace that with fiber-filled carbohydrates.
Number two, how about really focusing on your sleep and restoration?
We live really high stress, frenetic lives, and we need to be able to restore.
Number three, sedentary living can make us more inflamed. On the other hand, too much high intensity physical stress
can make us inflamed. We need to find that sweet spot where we're working to become healthier,
but we're not exhausting our system. [THOUGHTFUL MUSIC]
When you're reading the label on the back of a food, start at the very top. The critical information is the serving size.
That will help you gauge how many calories you're actually going to eat. Added sugar, we want that line to be zero.
The next line I go to is protein. How many grams of protein does this serving size have?
And finally, I look at the fat content. It's important to know these three macro contents in every label.
longevity
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