Key Takeaways:Eat mostly whole, real foods to nourish your bodyAvoid restrictive diets that can backfire long-termCheck in with yourself qualitatively on how you feelAdd in stressors like intermittent fasting cautiouslyBuild muscle, aerobic capacity, and mobility for fitnessTrack only as much as keeps you motivatedReview what worked if you fall off trackPersonalize based on your body's signalsKey Insights:"If the body feels safe, it will work in your favor""Muscle is as important as their net worth""The tortoise wins the race""Embracing the uncomfortable without going too far""What worked and what didn't when falling off track?" Time Stamps:(0:00) - Introduction(1:00) - The components of good nutrition: whole real foods, avoiding restriction(2:00) - Effects of restrictive diets on the body and mind(4:00) - Adding stressors like intermittent fasting when the body is properly nourished(8:00) - The Stanford Diet Fit study showed personalized approaches work better than one-size-fits all(14:00) - Using qualitative and quantitative data together for a balanced approach(18:00) - Building muscle mass for healthy aging(22:00) - VO2 max and submax testing for aerobic fitness(28:00) - People start thinking about longevity when health crises hit(30:00) - Perimenopause symptoms and lifestyle changes to manage them(42:00) - Check in on your goals and whether a diet is truly working(46:00) - Listen to your body's signals through embodiment(48:00) - Review what worked and didn't when falling off track(54:00) - Personalization means understanding your own motivations(58:00) - Jae's legacy hopes - fully showing up, self-care, and service
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