Aging is no fun, and unfortunately, we can’t stop the clock. However, we can slow it down a little. If you want to slow down that pesky clock and benefit your overall health, too, the “Don’t Die Diet” might be a great option. Invented by tech entrepreneur Bryan Johnson, the regimen is scientifically-informed and centers around choosing the right food and how to cook it properly to get all the nutritional benefits. Keep reading to learn more.
1. Focus on Anti-Aging Ingredients
When thinking about what to cook, you should also be thinking about what ingredients to choose. Johnson states that every ingredient is useful, and those in your meals should be geared towards anti-aging. Ideally, they should have documented proof of ticking back the clock. Within his “Don’t Die Food Guide,” there are plenty of options rich in compounds that will aid your body.
2. Maintain Macronutrient Balance
Macronutrients are crucial to maintain a healthy form. For the “Don’t Die Diet,” it’s recommended to have a ratio of 25% protein, 35% carbohydrates, and 40% fat. You will want to stay away from hidden sugars and fried foods, though, when building your diet, as they negatively impact your health and could cause inflammation or weight gain.
3. Use Safe Cooking Methods
While it may not seem important at first, your cooking methods and materials are also super important within the “Don’t Die Diet.” Johnson recommends using stainless steel or ceramic cookware. Why? These don’t contain harmful PFAS chemicals that can be found in non-stick pans. Plus, when using oil, Johnson prefers avocado oil, which has a high smoke point that decreases the amount of toxic compounds while cooking.
4. Optimize Cooking Techniques
Another interesting strategy to reap all the nutritional benefits from your food is waiting to cook after chopping. For instance, one practice you can follow is to wait 40 minutes after chopping cruciferous vegetables like broccoli before you cook them in the oven, skillet, etc. The wait period allows myrosinase to activate, which increases the production of sulforaphane, an anti-cancer compound.
5. Prepare Nutrient-Dense Meals
Nutrients, nutrients, nutrients. They are super impactful to your health and can help in a variety of ways. Make sure to pack each meal with as many nutritional benefits as possible. There are plenty of delicious recipes out there that include all sorts of nutrients. For instance, a Sweet Potato Curry has both turmeric and black pepper for curcumin absorption. Or, try out a Green Longevity Smoothie with whole fruits and vegetables, both of which add fiber to your diet.
6. Batch Cooking for Consistency
Sometimes, it’s easier to plan ahead and cook in bulk. If you follow Johnson’s diet, it has you prepare meals in three-day batches, leaving the decision stress behind, and making sticking to a diet more feasible. If you continue to properly measure out portions and stray away from snacks, there will be long-term success.
7. Embrace a Holistic Approach to Health
You may know Johnson best from his interests in longevity science, which is what he promotes in the “Don’t Die Diet.” His diet, then, takes principles from science, like caloric restriction and intermittent fasting, and blends them with his own spin on food selections. According to him, food is medicine, and it only aids in our health and aging as each year passes.
Final Thoughts
The “Don’t Die Diet” is not for everyone. It requires a significant lifestyle change in both what you eat and how you prepare your meals each day. Even though it may be intense in some aspects, the diet does offer a great guide for those who want to prioritize their health and possibly even scratch a few years off their biological age. Try out the diet today, and see if Johnson’s diet method works for your body.