#18 The 5 Simple Hacks to Live Long and Healthy

1.    Eat real food - NO processed food 

2.    Make sure you exercise 3 times a week - resistance sport - cardio as well but resistance is the most important for longevity and muscles

3.    Leave 12 to 14 hours overnight between dinner and breakfast for the body to recover

4.    First thing to eat in the morning is healthy fat and proteins

5.    Make sure that 75% of your plate are vegetables

The people who live the longest, really live, not just survive, all seem to have found something the rest of us are still searching for.

Okinawa has ikigai, a clear sense of purpose, and tight friendship circles for life. Sardinia has daily movement through hilly terrain and food shared with people who love them. Costa Rica's Nicoya Peninsula has plan de vida, knowing exactly why you wake up. Ikaria, Greece has slow mornings, olive oil, and almost no dementia. Loma Linda, California has community, faith, and plant based plates.

Different places, same pattern. Real food. Daily movement. People who show up for each other. A reason to get out of bed. None of it complicated.

You can start building that life today, with what's on your plate.

The first thing you eat in the morning sets the tone for everything after. Healthy fat and protein, not sugar, not coffee on an empty stomach pretending to be breakfast. Give your body something real to build on.

Then, for the rest of the day, let 75% of your plate be colourful vegetables. The rest, good fats and clean protein. Real food. Nothing processed, nothing with a label longer than the ingredient itself. Your body knows the difference even when your mind is too tired to care.

Give yourself 12 to 14 hours overnight between dinner and breakfast. That's not a diet rule. That's recovery. That's your body doing the quiet work of repairing itself while you sleep.

And move your body three times a week. Resistance training matters most, even more than cardio, because your muscle is your longevity. It's not about how you look. It's about whether you can still carry your own groceries, still get up off the floor, still live fully at 80, 90, 100.

This is not about being smaller or stricter or more disciplined.

It's about building a body and a life you can trust for the next 40 years.

If you're ready to make this real, not as another rule, but as a way of finally loving yourself, DM me VISIONARY.

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Transcript

SPEAKER_00 0:03

Hi, and welcome to another episode of the Self-Worth Accelerator. I want to share with you today something that completely blew my mind. I listened to a podcast the other day again, and it was the diary of a CEO with Stephen Bartlett, and he invited Dr. Mark Hyman, um, whom I had never heard of before. And this podcast was just so mind-blowing for me because if you follow me for quite some time already now, you know that I like things to be simple. And you also know that I am focusing on self-worth and body image. Based on my own story, of course, I think we can best teach and support people if we've been through the same issues they are facing. And that's exactly my passion now, and that's what I do at the moment, uh, successfully, because I like to keep it simple, and I don't want the women who I work with to starve, to deprive themselves of anything, because that is not the point, and that is not healthy, and it's not easy. So I like to keep it simple and make it easy for you to get into your best version, into your best body, that you feel attractive again, that you feel confident again. So let me share with you what Dr. Mark Heyman said, and it's exactly what I'm practicing quite a while now. Um it's basically, let me just add one more thing because that is the key to everything. That once this switch in your head is turned, once you have a real motivation pulling you into the direction of wanting to be disciplined or eat healthily or exercise more, um that's when the magic happens. That's when it becomes so easy. Now, basically, what Dr. Mark Hyman was saying, I'm just gonna break it down, is stay away from processed food. Don't buy anything that has a label on it. So eat real food, meaning fresh fruit, vegetable, and meat, fish, anything. If you're not vegetarian, then you can eat cheeses or whatever, but nothing, nothing ever processed. Number one. Number two is exercise three times a week, two to three times. I think to start with, it's good to you know do it once a week, and it's not about cardio exercising, especially for women um in their mid-thirties, forties plus that is um it's good, of course, to burn to burn fat. However, what we need to do is build muscle. If you're not building muscles, you you age differently, and especially women who have um to deal with osteoporosis or you know the bone density that deteriorates and in the age, it's very, very important and it's essential to do weights, to do resistance exercises. I personally I love um music, so I do uh my workout with music or listening to podcasts or whatever, so it's entertaining as well. Or I go to classes where there's um muscle built-up exercises with music in a group where your the energy is high, you're you know, you're vibing off each other. So definitely, definitely um yeah, resistance sport. Once a week is enough, three times a week obviously is perfect. One day in between always for the muscles to rest. So another point three is leave twelve to fourteen hours between your evening dinner or supper and the following day, brunch, lunch, call it what you want, breakfast, breaking the fast. So 12 to 14 hours in between. So if you have your last meal at 6, no you can eat at 8. If you have your last meal at 8, then that makes it 8, 9, 10. So that's easy. You wake up in the morning, you do your routines, and wait for that time window to open up so that you can eat. The body will thank you massively because it needs that time to recover, to regenerate, for um digestion, for the organs. It's the best time, and you're asleep, most of it anyway. So here we go. That was point three. The number four, what I found also massive, massively important, and in the society totally neglected is the first meal you have in the morning on your empty stomach should be protein and good fats. Good fats are smoked fish, um avocado, and yeah, proteins and healthy fat first thing in the morning. No cereal, no sugar, no gluten. I know, you know, I grew up with my fresh buns in the morning, white buns and cereal, cornflakes, full of sugar. It's rubbish, and they make it so attractive for children to see those boxes and you know, pick it for their morning breakfast. I mean, the whole industry basically has been fooling us, still does, and they're sponsoring ads that make it attractive for the children already to eat that junk. If you look at small children's foods where they're they have this um also like fruit, mashed fruit in in a plastic tube to squeeze out and eat. Eat an apple, eat a banana, eat some fresh fruit, why would you get that sorry, uh rubbish? You know, it's just not acceptable at all. And since I've changed my perception on on and educated myself, because uh nutrition is education. Once you know what's good for you, once you let go of those old habits that we were brought up with, um that's it's it's liberating. I go into the supermarket, I don't even look at those, or I look at things that I know of are full of sugar or hidden fats, bad fats, and I feel empowered. I feel I don't even feel tempted to get anything like that. And it's it's liberating, yeah. I don't even oh, I just focus on the good stuff, and I feel so yeah, empowered is the right word to be able to choose from this beautiful selection that's minimal, most of it is rubbish, but you know, I I know what to put into my my trolley. So that's that, and um yeah, also the fifth, I think fifth point. I don't know, I didn't count. The fifth point that he mentioned is um if you have a plate, put 75% of vegetable, green vegetable or self-grown vegetable, organic vegetable on it. 75 75% it should be, and the rest can be anything you want, and it's filling. It is filling. You don't need to have you know big portions or whatever. It's it's just simple, easily done. Get the ones you love the most. You can also get the frozen veg. I sometimes have them in in little dishes already in the fridge, ready to throw into the pan, stir fry or into the into the oven with uh goat cheese. And yeah, done. Dinner is ready. And yeah, if you can um also yeah, grow your own. Even on the balcony, my friend in Hamburg, she's um she studied, she's an interpreter in four language languages, but on the side now, she studied um permaculture, and she has a big garden, and she's going to inherit the finca in in Mallorca from her dad, and wants to set it all up um as a permaculture, like feeding each other, gathering the rain and using that, and you know, using the whole system. And uh she said as well, even if you you don't need a big garden, you can have a balcony, you can grow your tomatoes on the balcony, or herbs, or like little veggies, it's possible, and you know, stacked on top. So she's um setting up her own business now on the side, and um that's that's her profession. It's going to be her profession in the future. So uh fascinating. And it's so I mean, this that that for me is luxury, having the opportunity to grow your own vegetable. I'm I'm exploring this whole new world um now more and more, and I think there's nothing more beautiful than to go out and to pick your fruit and your vegetable, and you know there's nothing on it, no pesticides, nothing, you know, uh artificial, are just made uh to shine, and you know, there might be a worm in there and all, you know, it's just that's that's the beauty. Also, what I want to touch upon is so these are the five things. I mean, isn't that simple? Absolutely beautiful. And yes, if if you feel like something in between, you know, something sugary or whatever, um, dates are great, honey is great. Um, this there are so many beautiful alternatives to um to the unhealthy sugar, the refined sugar. Um also what I want to touch upon is uh these, I don't know whether you've heard of them, the blue zones. He also mentioned that, and his colleague uh Dan Buttner actually uh together with other colleagues uh defined those five areas on the planet in which the people are unusually uh high age, they have uh longevity and a healthy life into the hundreds, 95, 100. The average age of the people living in those villages is above 90. It's it's fascinating. And what they did is they called them the blue zones, um Okinawa in Japan, Sardinia in Italy, uh Nicoya Peninsula in Costa Rica, and Ikaria in Greece, and Loma Linda in California in the USA. So they and they all have something in common. They all have people who are growing their own vegetable and and uh fruit, or they have access to it, they have a high community, a huge aspect as well for happiness and for longevity for getting old is that you have a healthy social life. Um, that's what we need. Humans need each other. Um, also they have yeah, often olive oil, um, and no stress. Stress, you know, is toxic. It creates absolute the most of the diseases are based on a combination of many things, of course, but stress is the number one factor for us to get sick physically, somatic, uh, show symptoms of sickness. So they have no stress. Stress. One man described uh once, you know, when he was asked by by um by Mark Heyman, he went to all those five places and wrote a book about him. And he asked, Well, do you ever get stressed? And the man said, Yeah, the only time I get stressed is when when my goat escapes and I have to run after her and catch her again. That's the stress level that as far as it gets there. So I think it's absolutely beautiful. And another factor is uh a sense of purpose. They're there for each other, they help each other. Um, purpose is also something that I that I um work with my clients. We we define the purpose because without purpose, you're living your life by default, you're just living day by day randomly, without our going to work, nine to five job, waiting for the weekend, waiting for the holidays, waiting for a pension, without any passion behind it. And to be honest, I find every day lived without purpose or some sense of direction and and meaning is one day too much. It's so important to have um purpose in your life. And the more you love yourself and the more you get into your healthy body, feel energetic again, have glowing skin, feel strong within yourself, then you automatically develop a sense that you want more, you want more in life because you deserve it. You know, it's all connected. That's why my niche is really body image, self-worth, and purpose. So that's there's nothing goes beyond that. That's that's true fulfillment, in my opinion, because I found it for myself, and that's my expectation when I work with people. I want them to feel the same, to feel to wake up in the morning and to feel passionate about their job, about their day, about their body, about their routines. You know, it's it's just everybody should feel this and yeah, thrive for this kind of um feeling towards themselves. Um, what else? Yeah, community, like I said, that's that's all. Um natural movement, they have um exercises, you know, they're going on the field, they're planting the plants, and so that's a natural kind of movement, and they're there for each other. So all those areas have I, you know, similar, similar um lifestyles, the people, and we can create that for ourselves no matter where we are, right? It's about education again, it's about awareness, about you going into the supermarket, um, where everything is always available 24-7 in some cities. Um, but you make a choice, you choose what's good for you because you're worth it. Okay, so that's it for today. I just want to keep it sweet and short today because um that's basically my message. I just had to share that with you because I love the simplicity of it, and everybody can do that. So, yeah, stay healthy, stay happy, and talk to you very soon. Reach out if you want to have a chat, and you can um find me on my website. I have all the links in the in the show notes, of course, or DM me on Instagram, whatever. So look forward to uh speaking with you or catching up. Take care. Bye bye.