Turning 50 marks a significant milestone, aka half centenarian — one that often prompts reflection on one's health and vitality. In this journey, I invite you to join me as I navigate the intricacies of aging and discover a holistic approach to wellness that transcends mere aesthetics, focusing instead on nourishing the body from within.
Let me share a bit of background to put things into perspective. Life was smooth sailing until I hit 25; from that point on, slowly but surely, things kept going downhill. I started putting on some weight, but I didn’t really care about it because I was too focused on my career. So, fast forward to 2012 when I became vegetarian. I started feeling better, but I was still eating a lot of cheese, eggs, and some fake veggie meat. No wonder I had such a hard time losing body fat, even though I was doing a lot of cardio exercises every day. At that point, I decided to take health and nutrition very seriously. I started doing my searches to find a way to counteract what I thought was the effect of aging, when in fact, my health decline was due to bad food choices and a poor lifestyle. I tried several different diets combined with exercises and some intermittent fasting regimens to lose body fat, and it always worked until a certain point where I would get into a plateau or gain everything back.
Thus began my relentless pursuit of health and nutrition knowledge, eventually leading me to uncover these four transformative steps, that have become the cornerstone of my health regimen.
Step 1: A Fruit-Based Diet
Embracing a fruit-based diet boasts numerous benefits. Fruits are rich in vitamins, minerals, and antioxidants, enhancing overall health. Their natural sugars sustain energy levels, while their high fiber content aids digestion and supports a healthy gut. My diet comprises 80% to 90% fruits and 10% to 20% cooked foods like green vegetables, legumes, and potatoes. During weekdays, I enjoy a variety of fruits, reserving weekends for whole-food-plant-based meals, often including black lentils seasoned with turmeric, garlic, and ginger. Notably, I steer clear of animal products, fats, and oils in my meals.
Step 2: Intermittent Fasting
Intermittent fasting offers numerous health benefits, including regulating blood sugar levels, enhancing insulin sensitivity, and promoting cellular repair. It also aids weight management and boosts mental clarity. My fasting schedule follows a 20/4 pattern, fasting for 20 hours and eating within a 4-hour window. Refeeding with nutrient-dense foods like fruits and vegetables is essential for maintaining results.
Step 3: Balanced Exercise
- 50% cardio & 50% Strength training
Balancing cardio and strength exercises provides a holistic fitness approach. Cardio enhances heart health and metabolism, while strength training develops lean muscle mass, enhancing overall strength and metabolism. Adequate recovery time between sessions is crucial for muscle repair and injury prevention. I work out five days a week, reserving weekends for recovery and family time. Additionally, I supplement with Arcwell NAC and Glutathione (2 capsules each) during intense training to aid recovery.
Step 4: Good Sleep Habits
Quality sleep is crucial for good health, promoting physical and mental well-being. It enhances cognitive function, emotional resilience, and immune system strength while regulating hunger hormones for weight management. Since adopting a fruit-based diet, I've found that 6 to 7 hours of sleep is just enough, compared to 8 to 9 hours previously. I aim to sleep from 10:00 PM to 4:00 AM, allowing me to start the day with a morning workout for clarity of mind and mood stability. Feeling good inside is as vital as looking good outside.
Results and Reflections
Since embarking on this journey on June 1, 2022, I've witnessed continuous improvement in my health and well-being. Initially, I committed to six months of consuming solely fruits, which laid the foundation for my transformation. Subsequently, I transitioned to a diet comprising 80 to 90% fruits and 10 to 20% cooked foods. In my cooking endeavors, I adhere strictly to a Whole Foods plant-based approach, abstaining from oils or fats.
As I stand at the precipice of my fifth decade, I am filled with gratitude for the journey that has brought me to this moment. Through unwavering dedication and a commitment to holistic well-being, I've discovered a path to sustainable health that transcends age and expectation. Join me as I continue to unravel the mysteries of optimal health, one fruit at a time. Until next time, stay vibrant, stay nourished, and above all—stay well.
Moving forward, I'm eager to share further insights with you, including the results of my blood tests after a year and a half on this diet. Your questions and engagement are invaluable as we foster a supportive community around holistic health practices. Together, let's embark on this journey toward optimal well-being and vitality!
Stay healthy and live longer!
Antonio Silva, PhD
Co-founder of Arcwell
