Chapter 4
Nutrition & Energy
Let food be thy medicine, and medicine be thy food.
— Hippocrates
Think diversity, not dieting
Dieting narrows variety and can damage your microbiome.
Diverse eating, especially plant-based, protects gut health and overall longevity.
Fiber is longevity fuel
How Not to Die emphasizes fiber’s power: it feeds gut bacteria, lowers inflammation, and protects your heart.
Eat beans, grains, vegetables daily for lifelong health.
Processed is the real enemy
Avoiding processed foods reduces your intake of hidden sugars, additives, and unhealthy fats.
Prioritize whole foods to naturally manage energy and hunger.
Respect circadian rhythms
Eating in sync with daylight boosts metabolism and sleep quality.
Consume heavier meals earlier, lighter meals later to maximize digestion and rest.
80/20 eating builds sustainability
Perfection is impossible.
Aim for healthy choices 80% of the time; the remaining 20% allows flexibility and enjoyment without guilt.
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