The “golden ticket” to health and longevity

I think it’s fair to say most of us want to live longer, healthier lives.

And every opportunist knows that. So, they’re ready to sell you the so-called “golden ticket” to youth and vitality.

But don’t be fooled…

The only thing that ticket should reveal is that the “secret” is quite simple: improve what you’re eating and start moving your body more.

Sure, there are other “shiny objects”—medications, machines, longevity treatments, and so on—but none of them work without those two basics first.

And trust me—I have over 30 years of clinical experience to back it up.

A simple quest

A lot of you operate under the notion that you don’t have to be perfect when it comes to healthy habits.

But to truly reap the benefits, you need to be pretty close to perfect.

When it comes to exercise, it simply means moving your body for at least 20 minutes daily, whether it’s taking a leisurely walk, engaging in housework, or something a bit more vigorous.

And when it comes to your diet, here’s the thing…

I’m not saying that you can’t indulge every now and then, but it should be limited. You can’t greenlight a small treat every single day.

I’m talking about those processed foods, refined carbohydrates (like bread and pasta), and sugar. You want to avoid these options as much as possible on your quest for ultimate health and longevity.

But don’t fret—it’s not as terrible as it sounds.

You might be surprised to find just how delicious real, whole foods can be. Plus, the possibilities are endless when you really commit to creating healthy, homecooked meals (and snacks)! (Check out my A-List Diet book for dozens of flavorful recipes.)

See, anyone can make a meal from seasonal veggies, low-sugar fruit, wild-caught seafood, grass-fed and -finished beef, organic poultry, eggs, nuts, and seeds.

Shop smarter and reap the rewards

Let’s circle back to cravings. Just because you have a craving doesn’t mean you need to give in.

An easy way to avoid them? Plan ahead.

In addition to the foods mentioned above, for an added longevity boost, be sure to add these options to your grocery list:

Vegetables: All veggies are nutritional powerhouses, but some are especially beneficial for longevity.

Broccoli, kale, Brussels sprouts, and cabbage are rich in anti-inflammatory, anti-cancer, and anti-aging phytonutrients. They’re also packed with magnesium—key for hundreds of enzyme reactions—and folate, a B vitamin that supports DNA methylation. (This is the process that controls your longevity genes.)

Dark leafy greens are also rich in folate, which may reduce the risk of colon polyps—and protect against breast, lung, and cervical cancer.

Fatty fish: Wild salmon, sardines, anchovies, herring, and mackerel are great sources of protein and omega-3 fatty acids. These healthy fats protect against heart disease, the nation’s No. 1 killer, and inflammation, the root cause of most disease.

Healthy cooking oils: It’s tough to find restaurants using them. But at home, you can take back control! I love using macadamia nut oil for cooking and estate-bottled olive oil for cold uses (like dressings).

Learn more about cooking oils by clicking here.

Happy eating!

P.S. I talk more about how to navigate the grocery store in the January 2025 issue of my monthly newsletter, Logical Health Alternatives (“Rethink your first grocery haul of 2025 for a healthier, happier year”). Click here to read more!