+1: The Optimize Food Rules | The Big 3 (+1!) (#1285)

You're listening to optimize with bryan johnson. More wisdom in less time.

Hi, this is Brian. Welcome back to another Optimize plus one. One of my favorite parts about creating our Optimize Mastery series is that it forced me to go to the next level of clarity on the most important aspects of our optimized philosophy. This was true from day one of the program and I found it to be especially powerful with our Eating Fundamental, which is day 200, something in which I integrated the wisdom from dozens of books and our Optimal Nutrition 101 and Optimal Metabolism 101 classes into what I called our Optimize Food Rules. Of course, join Optimized Coach and check out that session for the full download. Today we're going to take a quick look at our big three one Optimized Food Rules. Here we go. Rule number one Quit drinking your sugar now. This is inspired by a number of great teachers including Robert Lustig in Fat Chance and John Ratey in Go Wild, but Mark Hyman brought the point home powerfully as his number one recommendation in Food Fixed. Note if you're currently drinking sodas or fruit juices or any liquid with sugar, this is arguably the fastest and easiest way to take your nutrition to the next level. And as a byproduct, take huge steps forward in optimizing your metabolism high insulin so you can move to your optimal weight. Note I just had a flashback of the Science says data we collected. One of the highlights was how many optimizers now feel they can easily follow their nutritional philosophy and maintain their optimal weight. Check out the sketch on it below. So are you drinking your sugar? If so, stop. Seriously. Note Soda is obviously not a health food, but parents fruit juice is not.

A health food either.

Rule number 2 Eat real food and throw out the factory food. In the Mastery Series session we discussed the fact that we want to get rid of three different types of factory food. One Factory made ultra processed carbage with ingredients you can't pronounce, don't have in your pantry and didn't evolve to consume two Factory farmed animals for ethical health and environmental reasons and three Factory fats including vegetable oils like soybean, safflower, corn and canola oils, none of which existed pre industrial revolution and all of which disrupt our omega 3 to 16 ratios and create inflammation. I'm sorry omega 3 to 6 note. Socrates was all about the olive oil that's been around for over 5,000 years. Quick check in. How are you doing there in Rule 3 eating sunsets aka give yourself the night off aka let your glymph get to work by restricting your eating to a window that gives you at least 13 hours between your last meal and your first meal. We explore some fascinating research on cancer, et cetera. In this rule, as you know, if you've been following along, we have a last input digital sunset. I say we need a last input eating sunset. In fact, science says we want to eat at least two hours before we go to bed and and target four hours before we go to bed. If we're playing the professional optimizing game again, it's crazy for me to see the resting heart rate and heart rate variability data on my Oura ring show me the difference when I play in too short of an eating window. By the way, I now share this data every single morning now via my new number one series. Check it out. So when was your last meal last night and when was your first meal today? How many hours were there in between? Let's get to 13 + and know that if you have a hard time going that long, it's probably because we need to work on some metabolic flexibility issues. See rules number one and two for support there. And finally, my favorite rule rule plus one eat like your favorite philosopher who lived at least 300 years ago. Perhaps the simplest, wisest advice is to simply eat like your great great great great great great great great grandparents ate before all the factories. Now I like to tweak that a bit to have fun helping you channel your favorite philosopher or spiritual teacher. Whether that's Jesus or Mohammed or Moses or Buddha or la. For me it's Epictetus. And guess what? Our favorite old school philosophers didn't and couldn't drink their sugar because it didn't exist and all they could eat was non factory produced food. And they couldn't eat all day every day because that wonderful invention we call the fridge didn't exist. So there you go. The optimized food rules in a nutshell. Here's to changing our lives and our family's lives one bite at a time. We Today.

We hope you enjoyed this episode of Optymyze with Brian Johnson. To find out more, go to Optimize Me.

Hi, this is Bry again, hope you enjoyed that. Number one quick note, if you want to go deeper into Optymyze, check us out at Optimize Me. The team has set up a free two week trial where you can get instant access to all 600 plus Philosopher's Notes, all the PDFs, the MP3s, get it on the app, etc and 50 Optimal Living 101 classes on a range of subjects and of course, the thousand plus optimized plus ones. And then if you want to go all in, check out Optimize Coach. Optimize me for the free trial for the core wisdom. Optimize Me Coach if you want to go all in and master yourself, serve heroically and empower others to do the same. Have a great day. See you tomorrow.