Processed foods containing chemicals and obesogens are detrimental to health, and individuals should focus on consuming natural, whole foods to prevent disease.

“So, the first thing I do on every anything that's packaged is I go straight to the ingredients. And it This is so easy. All you've got to do is look at those ingredients and ask yourself, "Do I recognize Do I know every single one of those ingredients?"”

Focusing on whole, nutrient-dense foods rather than isolating specific nutrients into supplements provides a more effective approach to health.

“and when we take these isolated nutrients and we give them as supplement form in clinical trials they don't always have the expected effect food we've co-evolved with food not these nutrients in isolation”

Women should prioritize whole foods, fiber, and adequate protein intake to maintain health and prevent disease.

“If you are making active decisions that are more anti-inflammatory, you can tolerate the glass of champagne, the birthday cake, these little things that we know will cause inflammation in your body, but your body is meant to respond to inflammation and get back to normal.”

Dr. Mussallem asserts that ultra-processed foods are a leading cause of death and chronic disease in the United States.

“In fact, in the Journal of the American Medical Association in 2022, what they published is that food is the leading cause of death in our country.”

Dr. Shah advises that the most effective dietary change is replacing ultra-processed food with organic, fresh, whole foods.

“So the 20% here is working really hard to eliminate that ultra-processed food, okay? So really focusing on how do you get fresh organic food into your body as much as possible. And I can tell you if you only make this one change, that's all you need to worry about.”

Consuming a high protein diet, specifically one gram of protein per pound of target body weight, is increasingly vital for muscle preservation and health as one ages.

“here's a musto. This is important for everybody, but the older you get, the data is showing it's even more important is to hit eat a high protein diet.”

Whey protein is superior to collagen or bone broth for muscle protein synthesis due to its higher leucine content and bioavailability.

“one can be very confident in the answer to that, which is whey protein contains relatively high amounts of the amino acid leucine, and therefore, is going to be the superior form of protein if your goal is to grow muscle and/or get stronger to repair muscle”

Consuming protein in multiple meals throughout the day is the number one requisite for muscle growth.

“The number one requisite for muscle growth is protein. Foods with lots of protein in them ideally should be consumed three to five times per day at roughly equal distant intervals.”

Prioritizing protein intake is essential for building muscle and meeting physiological needs.

“Definitely prioritizing protein. So if you're consuming about 0.8 to to just a little bit over 1 g per pound of body weight of protein per day, that's a good place to be and then filling the rest with carbs and and fats.”

Dr. Wright recommends consuming at least one gram of high-quality protein per pound of body weight to optimize muscle protein synthesis and maintain satiety.

“I prescribe for my my orthopedic patients, my precision longevity patients, at least a gram per pound because we don't absorb it all because we're not perfect. Some days we're going to get more, some days we're going to get it less.”

Due to soil depletion and modern dietary patterns, supplementation with omega-3s, vitamin D3, magnesium, zinc, and selenium is often necessary for optimal health.

“I think everybody should take omega 3 fats at least a gram or two of EPA, DHA. Most people need between two to 4,000 international units of vitamin D3. I think a good multivitamin can cover the rest for most people.”

Many people suffer from common health issues due to simple nutritional deficiencies that should be identified through testing before relying on complex or pharmaceutical solutions.

“It is astounding how many people are clinically deficient in some of those basics. And then they go searching in all of the esoteric super supplements and red light therapy and and NAD boosting supplements and they're actually just missing that one of those raw materials.”

Vitamin D deficiency significantly increases the risk of dementia and many other chronic diseases.

“what we now know is that being deficient or insufficient in vitamin D can increase dementia risk by 80%. And that's been shown in multiple studies.”

A balanced intake of vitamins and minerals is essential to maintain proper metabolic function and prevent cellular damage.

“and if you don't have uh zinc you inactivate 2 000 enzymes so enzymes with zinc fingers and their p53 which is mutating half of human tumors anyway each one of these vitamins and minerals is a component of many proteins and so maybe a quarter of your metabolism not exact numbers a little fussy but w”

Addressing mineral imbalances through a specialized diet and mineral supplementation has been crucial for resolving health issues and improving racing performance.

“So, since we've been able to rebalance my minerals and my iron and taking mineral drops during races, like, I stopped having my gut problems. And it's been amazing because I'm somebody that has generally not had gut problems during races.”