Use stainless steel or ceramic pots instead of non-stick cookware to avoid releasing 'forever chemicals' (PFAS) that can disrupt your metabolism and hormones.

The speaker's longevity diet is structured around a daily macro intake of 25% protein, 35% carbohydrates, and 40% fat.

Plating food with precise, intentional arrangements encourages slower, more mindful eating, which improves digestion and nutrient absorption.

Let chopped broccoli and cauliflower rest for 40 minutes before cooking to activate the enzyme myrosinase, which creates the powerful anti-cancer compound sulforaphane.

To know if your stainless steel pan is hot enough to be non-stick, splash a teaspoon of water on it; if the water forms beads, it's ready for cooking.

Eating 10 grams of legume fiber daily is associated with a 32% lower risk of colon cancer, compared to only a 10% reduction from other dietary fibers.

Dark cherries contain elite polyphenols for cardiovascular health and are also rich in melatonin, which aids sleep.

The speaker specifically uses Blueprint olive oil because its high polyphenol count is powerful for increasing good cholesterol and reducing cardiovascular disease markers.