How To Make My Anti-Aging Meals (Live to 120+)

This video outlines a nutrition protocol focused on longevity, emphasizing nutrient-dense "superfoods" that meet specific daily macronutrient goals of 25% protein, 35% carbohydrates, and 40% fat. The approach involves preparing three meals: a sweet potato curry, a green smoothie, and a roasted vegetable, chickpea, and lentil bowl. Each meal is designed to be quick to prepare, often allowing for multiple servings to be made at once. The protocol avoids sugars and fried foods, prioritizing ingredients with anti-cancer, anti-inflammatory, and metabolic benefits.

The sweet potato curry incorporates ingredients like macadamia nuts, cauliflower, and turmeric, with a unique instruction to let chopped broccoli and cauliflower sit for 40 minutes after chopping to maximize the release of sulforaphane. The green smoothie, while containing fruit, retains fiber by blending whole ingredients, and includes additions like vegetables, nuts, and seeds to further regulate sugar absorption. The roasted vegetable, chickpea, and lentil bowl highlights the benefits of roasted vegetables, protein-rich lentils, and a chickpea dressing made with high polyphenol olive oil, with specific attention paid to cooking methods that preserve nutrients and enhance flavor.

All three meals are presented as part of a strategy to achieve optimal health and longevity, with practical tips for preparation and meal prepping. The emphasis is on making every calorie count towards a longer, healthier life, by carefully selecting ingredients and employing cooking techniques that maximize nutritional benefits and minimize harmful compounds.

• Daily Macronutrient Goals: 25% protein, 35% carbohydrates, and 40% fat.
• Sweet Potato Curry Key Steps: Let chopped broccoli and cauliflower sit for 40 minutes after chopping to maximize sulforaphane. Use stainless steel or ceramic pots, and avocado oil for its high smoke point.
• Green Smoothie Benefits: Blending whole fruits and vegetables retains fiber for regulated sugar absorption and gut health. Adding vegetables, nuts, and fats further dilutes sugar content.
• Roasted Vegetable, Chickpea, and Lentil Bowl: Features protein-rich lentils (18% protein, 16% fiber) and a chickpea dressing with high polyphenol olive oil.
• Meal Prep Efficiency: All three meals can be prepared in under 30 minutes and stored for multiple days.

Nutrition Protocol for Longevity [00:04]

• The primary goal is to achieve the "first generation who won't die" by building the best nutrition protocol.
• Every calorie consumed must be highly beneficial.
• Daily meals consist of three servings, varying in content but always including "superfoods."
• Meals must meet the criteria of being made with elite ingredients for longevity.
• Daily macronutrient targets are 25% protein, 35% carbohydrates, and 40% fat.
• Ingredients must be on the "don't diet food guide" and exclude sugars and fried foods.
• Food preparation allows for meals to be made one day in advance, providing enough for 3 days.

This section introduces the core philosophy of the nutrition protocol, emphasizing nutrient density, specific macronutrient targets, and strategic food choices for longevity. It sets the stage for the detailed recipes that follow, highlighting the importance of making every calorie "fight for its life."

"Every calorie has to fight for its life."

Sweet Potato Curry [01:14]

• The sweet potato curry is an example of a dish that meets the "Don't Die Food Guide" criteria, including macadamia nuts, cauliflower, and turmeric.
• Preparation time is under 30 minutes.
• Key steps involve dicing one whole onion, sautéing it in avocado oil (chosen for its high smoke point, aiming to keep oil below 375°F or 190°C) in a stainless steel or ceramic pot.
• Ginger and garlic are peeled (ginger with a spoon for efficiency) and minced, then cooked with the onion for approximately 5 minutes until translucent.
• Sweet potatoes are peeled and cubed, valued for their fiber content which slows sugar absorption and promotes satiety.
• Carrots are peeled and chopped into rounds.
• Broccoli and cauliflower are chopped, utilizing the stalks and flues for added nutrients.
• A crucial step is letting chopped broccoli and cauliflower sit for 40 minutes before cooking to activate the enzyme myrosinase, which unlocks sulforaphane, a potent anti-cancer compound with potential sugar-lowering and detoxifying properties. Heat deactivates this process.
• Aromatics (ginger, garlic, onion) form the base of the curry.
• Black pepper and 1 teaspoon of turmeric are added. Black pepper, specifically piperine, boosts turmeric's benefits by slowing the breakdown of curcumin, enhancing its antioxidant and anti-inflammatory effects.
• Broccoli and cauliflower are added, and enough water is poured to cover ingredients, then simmered for 15 minutes.
• Quinoa is prepared by simmering 1 cup of quinoa with 2 cups of vegetable stock for 15 minutes.
• Lime juice is added at the end of cooking to preserve its citrus flavor.
• Trimmed green beans are chopped, and cilantro is chopped.
• Peas, green beans, cilantro, and citrus juice are added to the curry.
• Macadamia nut milk is used for a creamy texture and flavor, offering monounsaturated fats that can lower blood sugar and cholesterol.
• The curry is brought to a quick boil, then removed from heat.
• Plating is considered important for stimulating appetite and encouraging mindful eating. Quinoa is fluffed and used as a base, topped with curry and broth.
• Garnishes include black sesame seeds, cilantro, microgreens, and optional edible flowers, with a lime wedge.
• For meal prepping, curry and quinoa should be stored separately and reheated before combining.

This detailed breakdown covers the ingredient selection, preparation techniques, and nutritional rationale behind the sweet potato curry, emphasizing its role in a longevity-focused diet. The unique instruction for broccoli and cauliflower preparation is a significant takeaway.

"If you're meal prepping, keep the curry and quinoa in separate containers. Then reheat and combine when you're ready to eat."

Green Smoothie [07:05]

• The green smoothie is described as a refreshing "summertime palette cleanser" loaded with healthy and delicious ingredients.
• Unlike fruit juice, smoothies retain the fiber from whole fruits and vegetables, regulating sugar absorption, feeding gut microbiota, and preventing inflammation.
• Adding vegetables, nuts, and fats to smoothies dilutes the sugar content of fruit, further slowing absorption and promoting satiety.
• The preparation starts with adding macadamia nut milk first to prevent ingredients from stalling the blender.
• One banana (preferably frozen for thickness) is added, followed by macadamia nuts, three frozen cherries, pomegranate seeds, hemp seeds, wheatgrass, vanilla extract, chia seeds, juice of half a lemon, and one celery stalk.
• Specific ingredients and their benefits:
  • Pomegranates: Contain polyphenols that protect cholesterol from oxidation, improving blood flow.
  • Dark cherries: Rich in polyphenols for cardiovascular health and melatonin for sleep.
  • Hemp seeds: Excellent source of omega-3 and omega-6 fats, with 32% protein.
• The mixture is blended for 30 seconds.
• A handful or two of washed spinach is added and blended until thoroughly mixed, resulting in a thick smoothie.
• More filtered water or nut milk can be added to adjust consistency.
• The smoothie is topped with strawberry and mint.
• This smoothie is also suitable for meal prepping, lasting 3 to 4 days in an airtight container in the fridge, requiring a stir or shake before consumption.

This section highlights the nutritional advantages of smoothies over juices, detailing the ingredients and their specific health benefits, particularly concerning cardiovascular health, sleep, and protein intake.

"This is all true, but it doesn't apply to smoothies. The key difference is that for smoothies, you don't remove the solid parts of the fruits and vegetables. You just blend them all together."

Roasted Vegetable, Chickpea, and Lentil Bowl [09:26]

• This dish is presented as a satisfying meal due to the combination of roasted vegetables, legumes, and a creamy dressing.
• Roasting enhances the sweetness and juiciness of vegetables.
• Lentils are highlighted for their high protein content, and the chickpea dressing for its "hit of high polyphenol olive oil."
• Oven preheating to 400°F (204°C) is the first step.
• Half a cauliflower is cut into bite-sized pieces; the other half can be saved or used for doubling the recipe.
• One zucchini is chopped.
• A red bell pepper is prepared by cutting off the top and bottom, slicing vertically, and removing the white membrane before chopping.
• About 1 teaspoon of macadamia nut oil (or other high smoke point oil like avocado) is used to lightly coat the baking sheet to prevent sticking.
• The remaining oil is added to the bowl of mixed vegetables, tossed, and spread evenly on the baking sheet.
• Vegetables are roasted for about 15 minutes.
• Black lentils are cooked by simmering 3/4 cup of lentils in about 1 and 1/2 cups of cold water for about 15 minutes, after bringing to a boil and partially covering.
• Lentils are noted for being 18% protein and 16% fiber, contributing to satiety and reduced blood sugar spikes.
• Studies suggest that consuming 10g of legume fiber daily lowers colon cancer risk by 32%.
• Shiitake mushrooms are sautéed. They are chosen for their healthy compounds: ergothioneine, lentinine, and erotadine.
• A stainless steel pan is heated to a high temperature to become non-stick, tested by splashing water to see if it beads.
• Shiitake mushrooms are cooked in the preheated pan with 1 teaspoon of avocado oil for about 5 minutes, stirring occasionally.
• For the dressing: 1 cup of cooked chickpeas, 1 tablespoon of nutritional yeast, 1 tablespoon of olive oil, 1 garlic clove, 1 tablespoon of lemon juice, 4 tablespoons of filtered water, and a handful of chives are blended for 30 seconds.
• High polyphenol olive oil is emphasized for its ability to increase HDL cholesterol and reduce markers of cardiovascular disease.
• Garlic in the dressing is noted for its potential to lower blood pressure and support the immune system.
• Once lentils and vegetables are cooked, they are set to cool.
• Plating involves placing lentils in a shallow bowl, topped with roasted vegetables, sautéed mushrooms, and kale.
• The dressing is added to the vegetable mix and tossed.
• The vegetable mix is placed on top of the lentils, with a pinch of hemp seeds and a wedge of lemon.
• This meal can be prepared in under 30 minutes.

This final section provides a comprehensive guide to preparing the roasted vegetable bowl, detailing ingredient choices, cooking techniques, and the specific health benefits associated with each component, particularly focusing on legumes and high-quality fats.

"Studies suggest that eating 10 g of legume fibers every day lowers colon cancer risk by 32% versus just 10% for the same amount of other dietary fibers."