Simple Nutrition Wins
One Thing to Do This Week Porges offers a simple checklist. None of it has to be perfect, but together it covers almost everything: Get a little sunlight every day. Strength train once or twice a week. Walk more. ◆ ◆ ◆ Have fun with friends. Watch your calories. Get adequate sleep. “It isn't a magic sauce,” he says. Done consistently, these habits add more life to your years. ◆ A competitor in CrossFit, powerlifting and endurance events, Porges now defines fitness first as staying injury-free so he can keep training for life. “That achievement isn't worth the three years of physical therapy,” he says of the risks he might have taken in his 30s. Most people get enough fat and carbohydrates. What they miss, Porges says, is protein and fiber. He recommends eating enjoyable whole foods, watching portions, and aiming for about a fist-sized serving of protein at each meal from a variety of lean sources: chicken, fish, lean red meat, or for vegetarians, Greek yogurt, cottage cheese and tofu. On creatine, the most studied supplement in the field, he recommends three to five grams a day for most people to support muscle and recovery, with more water. Anyone with a known kidney condition should check with their doctor first.
CONNECT WITH Ami Porges Founder, Longevity Access Partners & Primary Prevention
primarypreventionmd.com · longevityaccesspartners.co South Florida — Miami and Aventura, FL, in partnership with cardiologist Dr. Leonard Pianko in Aventura Request one through the website, or ask your primary care doctor or specialist to get in touch. More Life to Your Years with Vincent Ferguson, on Apple Podcasts and Spotify.
WEBSITE LOCATION
FREE CONSULT
WATCH / LISTEN
52
Made with FlippingBook - Share PDF online