Key Takeaways:

• Eat mostly whole, real foods to nourish your body
• Avoid restrictive diets that can backfire long-term
• Check in with yourself qualitatively on how you feel
• Add in stressors like intermittent fasting cautiously
• Build muscle, aerobic capacity, and mobility for fitness
• Track only as much as keeps you motivated
• Review what worked if you fall off track
• Personalize based on your body's signals

Key Insights:

• "If the body feels safe, it will work in your favor"
• "Muscle is as important as their net worth"
• "The tortoise wins the race"
• "Embracing the uncomfortable without going too far"
• "What worked and what didn't when falling off track?"

Time Stamps:

(0:00) - Introduction

(1:00) - The components of good nutrition: whole real foods, avoiding restriction

(2:00) - Effects of restrictive diets on the body and mind

(4:00) - Adding stressors like intermittent fasting when the body is properly nourished

(8:00) - The Stanford Diet Fit study showed personalized approaches work better than one-size-fits all

(14:00) - Using qualitative and quantitative data together for a balanced approach

(18:00) - Building muscle mass for healthy aging

(22:00) - VO2 max and submax testing for aerobic fitness

(28:00) - People start thinking about longevity when health crises hit

(30:00) - Perimenopause symptoms and lifestyle changes to manage them

(42:00) - Check in on your goals and whether a diet is truly working

(46:00) - Listen to your body's signals through embodiment

(48:00) - Review what worked and didn't when falling off track

(54:00) - Personalization means understanding your own motivations

(58:00) - Jae's legacy hopes - fully showing up, self-care, and service

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