Intermittent fasting.
Keto.
Primal.
Plant-based.
Juicing.
Hyperbaric oxygen chambers.
Vampire facials.
These are all popular practices in the anti healthy aging world.
There’s one core principle I never hear anyone talking about, and it’s one of the most important pillars of healthy aging.
It’s also the thing that completely healed my hormones, after having amenorrhea and PCOS for years.
Today, my cycles are like clockwork, my skin glows, and I rarely break out.
People comment on my skin a lot.
Often, it’s women 5-10 years younger than me who see me as someone who “just has good skin,” and themselves as someone who “just doesn’t have good skin.”
The truth is that I struggled with my skin from the time I was little, from keratosis pilaris to random rashes to acne.
Hormones, skin health, and aging are directly related.
The core principle I follow today for whole-body health has transformed my hormones and skin, almost entirely.
I still have some sensitivity and the occasional breakout, but my skin is 90% better.
What’s the healthy aging principle no one is talking about?
Eating enough food, period.
Food is our fuel.
Protein, fiber, fats, carbs, and even sugar are the building blocks that literally keep your body running.
Eating enough might sound obvious, but it’s absolutely not – especially not for women.
We’re constantly sent messages to eat less, from a young age.
Men and women constantly talk about how they should eat less, often very casually, and almost subconsciously.
Especially as we get older, people often talk about their metabolism slowing down, or needing to eat less calories for health and longevity…
… when the issue is often something completely different.
Each person is unique, but the overall focus needs to be on eating enough (not as little as possible) of the foods that work best for your body, and having a healthy relationship with all foods – no judgment or restriction.
I recently made a quick post on Instagram stories about the principle of eating enough, and a smart, gorgeous woman in her 40s sent me a DM.
She asked:
“Why? Why is it important to eat enough?”
That’s when I knew I needed to talk about this in greater depth, especially since I don’t see anyone else talking about it.
Asking why we need to eat enough is like asking why a car needs gas:
It’s what it runs on.
Food isn’t just what gives you energy to move from point A to point B without fainting.
It’s what balances your hormones.
It’s what keeps your face glowing and clear.
It’s what keeps women fertile and men virile.
It’s what regulates (or dysregulates) your nervous system.
It’s what feeds your brain, so you’re sharp and focused.
It’s what supports your mental and emotional health.
It’s largely what dictates your digestion and absorption.
It’s what keeps your heart beating evenly and healthily.
It greatly influences your sleep, or lack of sleep.
Plus so much more.
Every single bodily function is fueled by food, and I’m not just talking about things like protein, leafy greens, and collagen.
Carbs are key, and so is sugar (gasp).
Let’s look at how different food groups – plus sugar – support our health.
Since I know many people will be surprised to see sugar here, I want to dive into it, even though it’s not a food group.
Why Eating Enough Protein is Key for Healthy Aging¹:
1. Muscle Maintenance: As you get older, you might naturally lose some muscle mass. Eating enough protein helps you maintain muscle mass and muscle strength, key for mobility and independence.
2. Bone Health: Loss of bone density is a common factor in aging. Protein helps you maintain bone density and reduce the risk of osteoporosis and fractures.
3. Immunity: Protein is crucial for healthy immunity, since it helps with the production of immune cells like antibodies, which fight off illness and keep you healthy as you get older.
4. Metabolism: Protein helps maintain your metabolism, since it increases muscle mass. When you have higher muscle mass, your body naturally burns more calories, even when you’re sitting down or sleeping.
5. Recovery and Repair: Protein helps you recover from exercise, injuries, and illnesses, since it helps maintain muscle mass and repairs tissues. As you get older, eating enough protein is key to resilience.
6. Healthy Weight: Protein plays a huge role in helping you feel satiated, so you’re less likely to overeat foods that aren’t right for you. Low protein intake is a common factor behind overeating and binging.
Why Eating Enough Fiber is Key for Healthy Aging²:
1. Digestive Health: Fiber keeps you regular and helps prevent constipation, which can be more common in older people.
2. Healthy Weight: Fiber plays a big role in keeping you full, balancing your appetite, and supporting a healthy, aligned body weight.
3. Blood Sugar Control: Fiber helps regulate blood sugar levels, managing insulin and reducing the risk of type 2 diabetes as you get older.
4. Heart Health: Eating enough fiber is linked to lower cholesterol levels, better heart health, and a lower risk of cardiovascular conditions.
5. Gut Health: Fiber is a prebiotic that feeds the healthy bacteria in your gut. Good gut health means good immune function, mental health, and overall health.
6. Nutrient Absorption: The essential vitamins and minerals in fiber-rich foods help boost nutrient absorption, so your body is actually receiving all the great nutrients you’re eating.
Why Eating Enough Fats is Key for Healthy Aging²:
1. Brain Health: Healthy fats are crucial for brain function and may help reduce the risk of cognitive decline and neurodegenerative conditions like Alzheimer’s.
2. Inflammation Reduction: Healthy fats have anti-inflammatory properties, which help manage chronic inflammation throughout your life.
3. Nutrient Absorption: Certain vitamins like A, D, E, and K are fat-soluble, so dietary fat is necessary for their absorption and utilization in your body.
4. Hormonal Balance: Fats play a role in hormone production and regulation, which is essential for overall health, including reproductive and metabolic health.
5. Skin Health: Healthy fats help hydrate your skin and maintain elasticity, keeping your skin glowing and plump at all ages.
6. Satiety and Energy: Fats are a concentrated source of energy that help you feel full, satisfied, and energized.
Why Eating Enough Carbs is Key for Healthy Aging³:
1. Energy Levels: Carbs are a primary source of energy, and adequate carb intake is crucial for maintaining energy levels, especially if you’re active.
2. Brain Function: Glucose, from carbohydrates, is the brain’s preferred source of energy. Eating enough carbs supports cognitive function and helps prevent fatigue and mental fog.
3. Digestive Health: Many carb-rich foods, like whole grains, fruits, and vegetables, are also high in fiber, which supports healthy digestion and regular bowel movements.
4. Nutrient Density: Carbs often come from nutrient-dense foods that include vitamins, minerals, and antioxidants, which are essential for overall health.
5. Blood Sugar Regulation: Eating enough carbs helps stabilize blood sugar levels, reducing the risk of type 2 diabetes and promoting overall metabolic health. Blood sugar regulation is closely linked to hormonal health.
6. Mood and Mental Health: Carbs can influence serotonin production, which is linked to mood regulation. Consuming enough carbs can help support mental health and happiness.
Why Eating Enough Sugar is Key for Healthy Aging4:
1. Energy Source: Sugars, particularly glucose, are a primary source of energy. They’re especially important for brain function and physical activity.
2. Nutrient-Rich Foods: Natural sugars in fruits, vegetables, and dairy come with vitamins, minerals, and fiber that support your body and mind.
3. Metabolism: Sugar plays a big role in metabolic processes by providing energy, which helps preserve muscle mass and integrity.
4. Blood Sugar Regulation: Eating the right amount of sugar for your body can help maintain stable blood sugar levels, key for preventing hormonal imbalances.
5. Mood and Cognitive Function: Glucose is essential for brain function. Eating enough sugar can support mood regulation and cognitive performance.
6. Mental Health: Restricting sugar usually leads to a binge. If you allow yourself to eat sugar, you’re less likely to binge. Food freedom helps you create a balanced relationship with food where you’re never overeating or restricting.
Eating enough food is key for maintaining your energy, metabolism, digestion, brain health, hormone health, and skin health throughout your life.
Not eating enough can lead to fatigue, lethargy, and dozens of other symptoms, chronic conditions, and illnesses.
Consuming enough food ensures you get a good mix of essential nutrients, including vitamins, minerals, and proteins, which are crucial for overall health.
A well-nourished body means a stronger immune system that can fight off infections and illnesses.
Equally as important, eating enough food for your unique body supports your mental and emotional health, so you feel completely nourished.
Do you have a feeling that you’re not eating enough?
It can be a challenge to properly nourish your body, whether you struggle with time management or the constant media messaging telling you to eat less.
I know that I’ve been steeped in that messaging from the time I was a child, and I’m forever grateful that I’ve been able to break free from it and easily eat enough food for my body – both for fuel and pleasure.
References