25 Non-Negotiables for Longevity that Scientists Agree On

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

1. Sustainability: Focus on mental health and relationships first. 2. Non-Exercise Activity Thermogenesis (NEAT): Prioritize daily movement over structured workouts. 3. Nutrient Quality First: Focus on nutrient-dense foods rather than just calorie counting. 4. Insulin Awareness: Be mindful of insulin levels without obsessing over them. 5. Minerals Matter: Ensure adequate intake of essential minerals like magnesium and potassium. 6. Protein Priority: Prioritize protein intake to preserve muscle mass. 7. Stimulate GLP-1: Consume foods that enhance GLP-1 for satiety. 8. Deep Leafy Greens: Include beneficial greens like broccoli in your diet. 9. Weekly Caloric Focus: Track calories based on a week rather than daily. 10. Occasional Longer Fasts: Implement longer fasts for metabolic benefits. 11. Become Fat Adapted: Train your body to efficiently use fat as a fuel source. 12. Dairy Fat: Consider dairy fat as a healthy option in moderation. 13. Mogi Tradition: Challenge yourself physically or mentally at least once a year. 14. Sleep: Prioritize sleep but avoid obsessing over it. 15. Eat More, Move More: Increase both intake and activity for better health. 16. Be Aware of Oxalates: Limit high-oxalate foods to avoid health issues. 17. Caffeine is Fine: Consume caffeine from natural sources for health benefits. 18. Fasted Workouts: Engage in workouts without food for metabolic advantages. 19. Sunlight Exposure: Treat sunlight like a vitamin; enjoy it in moderation. 20. Eggs as a Staple: Incorporate eggs regularly for their nutritional value. 21. Limit Refined Oils: Avoid chemically processed oils; opt for natural fats. 22. Avoid High-Calorie Fat-Carb Combinations: Don’t mix high amounts of fats and carbs. 23. Total Volume in Workouts: Focus on total weight moved rather than just rep ranges. 24. Meal Timing: Prefer larger breakfasts or lunches for better health outcomes. 25. Red Meat as Nutrition: Consider red meat as a multivitamin for its nutrient density.

I drank spinach smoothies DAILY, for years. Lots of chard, sweet potatoes, kiwis, etc. I was vegetarian during much of my 50s and into my 60's. Ohhhh, the oxalate issues. Not one Dr said lay off the spinach, even though I had a 2+ cm kidney stone, mysterious tooth removal, parathyroidectomy, cystic thyroid, cystic breasts with "calcium" deposits, all sorts of arthritis and plantar fasciitis, etc, etc... Thank you Sally Norton!!! And Thomas! No more smoothies. I eat meat now....and arugula salads. And real dairy. Still clearing oxalates at 69. Still have that kidney stone, but now is broken in half, and hopefully, with the help of lemon juice, will be disolved before I die!

You helped me change my life. 6 years ago you were my introduction to keto and fasting. I had been having seizures and never knew it. That regimen of nutrition and timed eating literally saved my life. I share my comparison EEGs openly as well as my nearly 200 pound weight loss and how I completely transformed my life. It started with you Thomas. ❤

Thomas changed a lot! And this is why I keep tuning in… if half of social media was open minded like himself, world would be a better place…

My Mom is 84 and she is in near perfect health, takes no medications. She ate a salad every day.....took mineral supplements....and did 3-day fasts a few times per year....also no smoking or alcohol .

Meat is a multivitamin, couldn't agree more :)

These are my favorite types of videos.The videos when you go over everything!🎉

Finally found my perfect lifestyle at 68. Down to a manageable weight. Eating nutrient dense food, protein and fat only, to satiety. No counting calories. Not constantly thinking about food. 16:8 fasting. This is sustainable for me.

My mom is 80. Does not do any diet. But she has been watching what she eats since forever. Never any junk food. Blood work extremely healthy and recently climbed up to 15000 feet without any oxygen aid. However, she has an ability that I suspect is her secret. She sleeps extremely well, like 8 hours per night. So 2 things she does differently: food and sleep