One of the foundational pillars of the 100+Living philosophy is nutrition—not just eating to survive, but eating to thrive. If you want to live to 100 with health, vibrancy, and independence, fueling your body with the right nutrients is essential. The food choices you make today create the foundation for how your body functions, how it feels, and how resilient it will be in the future.
In my nearly 30 years of practice, I’ve always emphasized one guiding principle: you can’t supplement your way out of a poor diet. Supplements have their place—and I’ll talk about that shortly—but your journey to vibrant health starts with what’s in your grocery cart.
Let’s break down the key elements of 100+Nutrition and how you can start fueling your body for longevity today.
Start with Your Grocery Cart
Before you think about supplements, focus on real, nutrient-dense food. Your grocery cart is where good nutrition begins, and it’s the foundation for everything that follows. If you fill your cart with whole, unprocessed foods, you’re already setting yourself up for success.
What Should Be in Your Cart?
- Colorful Vegetables and Fruits:
Packed with essential vitamins, minerals, fiber, and antioxidants, vegetables and fruits form the backbone of a healthy diet. Focus on variety—greens like spinach, cruciferous vegetables like broccoli, and brightly colored options like berries, peppers, and carrots. - High-Quality Proteins:
Include lean meats, wild-caught fish, organic poultry, eggs, legumes, and plant-based proteins like nuts and seeds. Protein is crucial for building and maintaining muscle mass, especially as we age. - Healthy Fats:
One area where I encourage everyone to make changes is the addition of healthy fats, particularly omega-3 fatty acids. Most people simply don’t get enough omega-3s in their diet, and this imbalance impacts inflammation, brain health, and heart function.
The Omega-3 Connection: Why Healthy Fats Are Key
Fats have been unfairly demonized for years, but the truth is, healthy fats are one of the most important components of 100+Nutrition. Omega-3 fatty acids—found in foods like wild-caught fish, walnuts, chia seeds, and flaxseeds—are particularly vital.
Why You Need Omega-3s:
- Reduce Inflammation: Omega-3s help combat chronic inflammation, a key driver of aging and disease.
- Support Brain Health: Your brain is made up of about 60% fat, and omega-3s play a critical role in cognitive function, memory, and mood regulation.
- Protect Heart Health: Omega-3s support healthy cholesterol levels, reduce blood pressure, and improve overall cardiovascular health.
Unfortunately, our modern diets are overloaded with omega-6 fatty acids, which can throw off the delicate omega-3 to omega-6 ratio our bodies need to thrive. By increasing omega-3 intake through both food and supplementation, you can restore this balance and set yourself up for vibrant health.
Supplementation: Building on a Strong Foundation
While a whole-food diet is the cornerstone of good nutrition, the reality is that modern food quality isn’t what it once was. Over-farming, soil depletion, and food processing mean we’re often missing key nutrients, even when we eat well. That’s where supplementation comes in—not as a replacement for real food, but as a way to fill the gaps.
Here are the supplements I recommend to every patient as part of the 100+Nutrition plan:
1. Omega-3 Supplements
Even with the best efforts to eat fatty fish and other omega-3-rich foods, most people fall short. A high-quality fish oil or omega-3 supplement ensures you get enough of these essential fats to support brain, heart, and cellular health.
2. Vitamin D
Vitamin D is critical for immune function, bone health, and hormone balance, yet deficiency is widespread, especially in northern climates. Research has shown that low vitamin D levels are linked to a higher risk of chronic disease and premature aging.
Dr. Michael Holick, a leading researcher on vitamin D, says: “Vitamin D deficiency is the silent epidemic of our time, and it can be easily prevented with supplementation.”
3. Pharmaceutical-Grade Multivitamin
A multivitamin acts like an insurance policy for your nutrition, covering any gaps in your diet. Look for pharmaceutical-grade options to ensure purity, potency, and bioavailability—meaning your body can absorb and use the nutrients effectively.
4. Vitamin C: The Longevity Superstar
If I had to pick one supplement I’d never go a day without, it’s vitamin C. It’s affordable, readily available, and incredibly impactful. Vitamin C supports your immune system, combats oxidative stress, and promotes collagen production for healthy skin, joints, and blood vessels.
5. A Daily Probiotic
Your gut health is critical for everything from digestion to immune function and mental clarity. I highly recommend taking a human-strain probiotic every single day. Human-strain probiotics are superior for absorption and effectiveness, ensuring you get the full benefits. A healthy gut microbiome supports nutrient absorption, reduces inflammation, and boosts your overall resilience.
The Role of Nutrition in Sleep and Longevity
Good nutrition doesn’t just help you feel great during the day—it also supports quality sleep at night. Sleep is a critical piece of the longevity puzzle, and what you eat directly affects how well you rest. Nutrients like magnesium, omega-3s, and B vitamins play an important role in calming the nervous system and supporting deep, restorative sleep.
In my book The Restorative Sleep Blueprint, I dive deeper into the connection between nutrition, sleep quality, and longevity. Optimizing your diet isn’t just about living longer; it’s about feeling more energized, focused, and vibrant every day.
Practical Steps to Get Started
Building a 100+Nutrition lifestyle doesn’t have to be overwhelming. Here’s how you can get started today:
- Plan Your Grocery Cart: Fill it with real, unprocessed foods—vegetables, fruits, lean proteins, and healthy fats.
- Prioritize Omega-3s: Incorporate foods like wild-caught fish, flaxseeds, and walnuts. Add a high-quality omega-3 supplement if needed.
- Boost Your Vitamin D: Get your levels checked and supplement as necessary.
- Take a Multivitamin: Look for a pharmaceutical-grade option to fill nutritional gaps.
- Add a Daily Probiotic: Choose a high-quality, human-strain probiotic for optimal gut health.
- Take Daily Vitamin C: Start with an affordable, simple vitamin C supplement to support immunity and longevity.
Build Your Foundation for the Future
Fueling your body with the right nutrients isn’t just about surviving—it’s about thriving, with energy, resilience, and vitality. 100+Nutrition gives you the tools to build a solid foundation for your health so you can enjoy the journey to 100 and beyond.
If you’re ready to take a deeper dive into the power of nutrition, explore the 100+Living Series on Amazon. From probiotics to omega-3s, vitamin C, and nutrition for sleep quality, these books provide actionable strategies to optimize your health and longevity.
Start today. Stock your grocery cart with intention, fuel your body well, and set the stage for a vibrant, thriving future.
Here’s to living strong, energized, and well—today and every day!
