High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Most adults fall well short of the fiber guidelines. This is a deliberate push the other way: vegetables and fruit at most meals, oats, beans and whole grains, and for some people air-popped popcorn or a psyllium supplement to close the gap. Why bother? Cohort studies link higher fiber with lower cardiovascular, cancer and all-cause mortality, and the effect grows with the dose. It also feeds gut bacteria and keeps you full on a diet. Ramp up slowly. A sudden jump is hard on the gut.
Who backs it
Sorted by strength of stance
- Layne NortonDoes it
Nutrition scientist and powerlifter · Biolayne
Leans on air-popped popcorn as a treat that delivers around ten grams of fiber, and picks frozen meals partly for their fiber. He says he is not aware of a single cohort study on fiber and heart disease, cancer or mortality that failed to show a protective, dose-dependent effect.
Source: FoundMyFitness: Dr. Layne Norton on Building Muscle“But I have not found a study on fiber and cardiovascular disease and cancer and mortality where it did not show improvements from higher fiber. So to me, that suggests that that effect is real.”
Huberman Lab: The Science of Eating for Health, Fat Loss & Lean Muscle (opens in a new tab) · 7 Nov 2022
Aimed at the same thing
Other entries filed under longevity or fitness.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 44 stacks: 15 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.