Deep imbalances in our vitality are set in motion years before visible warning signs appear; to preserve overall health, one must take proactive steps through a personalized, anti-inflammatory lifestyle based on three pillars: consuming 30 different plants per week, sleeping more than 7 hours per night, and engaging in regular physical activity.

noli's read

The concept that our internal balance shifts silently long before major imbalances manifest is well-supported by science. For example, the observational study by Arbuckle (NEJM, 2003) demonstrates that markers of immune stress are measurable nearly 9 years before systemic discomfort. Furthermore, the prospective cohort study by Abbott (Neurology, 2001) associates a lasting slowing of transit with changes in the nervous system occurring more than a decade in advance. Although the direct link between these early markers and the specific efficacy of a 30-plant-per-week protocol has not been formally tested by clinical trials for every situation, this recommendation is highly consistent. Indeed, observational data from the American Gut project associate high plant diversity with a more diverse gut microbiome, a key asset for regulating inflammation. Combining this diet with quality sleep and regular exercise constitutes the most robust lifestyle strategy for supporting longevity.

the sources

1. 1McDonald D et al. (American Gut Project) 2018
2. 2Reynolds A et al. 2019
3. 3Watson NF et al. (AASM & Sleep Research Society) 2015
4. 4Hirshkowitz M et al. (National Sleep Foundation) 2015