what are the best things to eat to stay healthy and live long?

For maintaining health and achieving longevity, the Huberman Lab emphasizes several dietary recommendations:

• Eat minimally and non-processed foods as much as possible, focusing on food that wouldn't last long without refrigeration, such as fresh produce and whole grains 1.
• Include diverse sources of fiber in your diet. A recent large meta-analysis suggests that for every 10-gram increase in fiber intake, there is a 10% reduction in the risk of mortality. Fiber is also beneficial for gut health and microbiome diversity, and it might protect against cardiovascular disease and cancer 2.
• Avoid constant eating. Regular periods of hunger are more in line with animals that live the longest. The feeling of never being hungry is recent and detrimental, as it stresses the pancreas and disrupts insulin levels. Fasting and not eating all the time could lead to increased longevity 3.
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    1

    Food Choices Matter

    02:04:27
    
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    2

    Fiber's Longevity Benefits

    01:19:10
    
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    3

    Longevity Through Lifestyle

    00:23:03
    

Incorporating these habits, such as eating whole foods, ensuring fiber intake, and allowing for periods of hunger, consistently aligns with evidence pointing toward a healthier lifespan.