Food, Focus and Longevity
Eat to build a strong body, clear mind and resilient immune system.
This food section is built around the same direction as Fabio’s journey: discipline, fasting, whole foods, low sugar, natural ingredients, protein, walking, and avoiding the modern trap of ultra-processed food.
Food Philosophy
The simple rule: 90% whole foods, almost zero UPF.
The foundation is not complicated: eat mostly foods that still look close to nature. Eggs, fish, meat, yogurt, olive oil, vegetables, fruit, nuts, seeds, legumes, potatoes, oats, rice, herbs, spices, and water. This approach supports stable energy, better satiety, micronutrients, protein, gut health, and long-term metabolic health.
For focus and health, the plate should usually be built like this: protein first, vegetables or fruit every day, healthy fats, enough minerals, and carbohydrates chosen with purpose rather than habit. Carbs are not automatically bad, but most people do better when they reduce refined carbs and sugar and choose slower, more nutrient-dense sources.
Build every meal around protein.
Protein supports muscle, satiety, immune function, recovery and stable appetite. Choose eggs, fish, meat, Greek yogurt, legumes or high-quality plant protein.
Eat colour and fiber daily.
Vegetables, berries, fruit, herbs, beans and seeds feed the gut and bring potassium, magnesium, polyphenols and antioxidants.
Keep free sugar low.
WHO recommends free sugars below 10% of daily energy, with extra benefit below 5%. Fruit is different from sweets and fizzy drinks.
Choose carbs by activity.
Use potatoes, oats, rice, legumes and fruit when they serve training, walking or recovery. Limit refined flour, sweet snacks and liquid calories.
Food Coach Chat
Ask the food coach to review your meal.
Write what you ate today in normal language. The coach gives a 0-10 health score, highlights protein, carbs, sugar and UPF risk, then suggests a cleaner whole-food version. Exact calories still require nutrition labels, but this is much easier for visitors than typing every macro manually.
Science Notes
Why the food coach scores this way
- UPF penalty: A 2024 BMJ umbrella review reported associations between ultra-processed food exposure and many adverse health outcomes. The coach therefore treats UPF as the biggest negative signal.
- Sugar: WHO recommends free sugar below 10% of energy intake, with possible additional benefit below 5%.
- Macros: National Academies macronutrient ranges place protein at 10-35%, fat at 20-35%, and carbohydrate at 45-65% of energy. Fabio’s personal style can still be lower-carb by choosing fewer refined carbs and more protein/vegetables.
- Whole-food pattern: Dietary Guidelines emphasize nutrient-dense foods and limiting added sugar, saturated fat and sodium. This tool translates that into a simple, practical score.
Book-inspired rules behind this section
- Change Your Diet, Change Your Mind by Dr Georgia Ede: the practical lesson here is to protect the brain by reducing metabolic chaos: fewer refined carbohydrates, fewer industrial foods, and more nutrient-dense animal and whole foods when tolerated.
- The Obesity Fix by Dr James DiNicolantonio and The Cancer Code by Dr Jason Fung: the section reflects the idea that insulin, refined carbohydrates, sugar, fasting windows and appetite control matter more than simple willpower.
- Keto Continuum by Dr Annette Bosworth: the coach respects lower-carb eating as a tool for metabolic flexibility, especially when carbs mostly come from refined flour, sweets and liquid sugar.
- Why We Sleep by Matthew Walker: poor sleep can make hunger, cravings and decision-making worse, so food quality and sleep belong together.
- Lifespan by Dr David Sinclair and The Walking Cure by Annabel Streets: the lifestyle direction is not only food. It is also movement, walking, fasting, recovery, nature and consistency.
This is an educational tool, not medical advice. People with diabetes, kidney disease, eating disorders, pregnancy, medication issues or medical conditions should speak to a qualified clinician or dietitian.
Sources: WHO sugar guidance, Dietary Guidelines for Americans 2020-2025, National Academies Dietary Reference Intakes, BMJ 2024 UPF umbrella review.