In today’s fast-paced world, health has become a major concern for many. With rising rates of chronic diseases and obesity, the quest for a healthier lifestyle is more critical than ever. One revolutionary approach to health that has gained traction is the Nutritarian Diet, founded by Dr. Joel Fuhrman. This blog delves into Dr. Fuhrman’s philosophy on nutrition based on our recent podcast, the science behind his claims, and practical strategies for improving health and longevity.

Understanding the Nutritarian Philosophy

Dr. Joel Fuhrman, a seven-time New York Times bestselling author, has dedicated over three decades to studying nutrition and its impact on health. His journey began with a passion for healthy eating, stemming from his childhood experiences as a competitive figure skater. Influenced by his father’s struggles with health, Dr. Fuhrman sought to understand the connection between diet and well-being. This led him to develop the Nutritarian Diet, which focused on maximizing nutrient density while minimizing caloric intake.

At its core, the Nutritarian philosophy emphasizes the consumption of whole, plant-based foods that are rich in vitamins, minerals, and antioxidants. He is keen to stress this is not a traditional vegan diet that can lead to nutrient deficiencies, instead, the Nutritarian Diet promotes eating nutrient-dense foods that provide satisfaction and health benefits.

Dr. Fuhrman believes that this approach can help reverse chronic diseases, enhance longevity, and improve overall health.

The Science Behind the Claims

One of the most compelling aspects of Dr. Fuhrman’s approach is its foundation in scientific research. He argues that the right dietary choices can lead to significant health improvements, including the reversal of type 2 diabetes, reduction of cancer risk, and management of autoimmune diseases. According to Dr. Fuhrman, the average American can add a decade of healthy living to their lifespan by adopting a Nutritarian lifestyle.

Dr. Fuhrman’s claims are supported by numerous studies that highlight the benefits of a nutrient-rich diet. Research shows that diets high in fruits, vegetables, whole grains, and legumes are associated with lower rates of chronic diseases. Moreover, a focus on nutrient density helps individuals maintain a healthy weight while ensuring they receive adequate nutrition.

The Role of Nutrition in Health

Nutrition plays a pivotal role in our overall health. The foods we consume can either promote health or contribute to disease. Dr. Fuhrman emphasizes the importance of avoiding processed foods, added sugars, and unhealthy fats, which, as most of us know, can lead to weight gain and chronic illnesses. Instead, he advocates for a diet rich in:

• Vegetables: Cruciferous vegetables, leafy greens, and colorful vegetables provide essential nutrients and antioxidants.
• Fruits: Berries, apples, and citrus fruits are excellent sources of vitamins and fiber.
• Whole Grains: Foods like quinoa, brown rice, and oats offer complex carbohydrates and fiber.
• Legumes: Beans, lentils, and peas are rich in protein, fiber, and various micronutrients.
• Nuts and Seeds: These provide healthy fats, protein, and essential nutrients.

The Impact of Being Overweight

This all sounds pretty easy but the foods that are commonly available and easy to prepare are laden with salt, sugar, and processed oils.  This can negatively affect us because being overweight is not just a cosmetic concern but a serious health risk. Excess body fat can lead to insulin resistance, increased inflammation, and a higher likelihood of chronic diseases. He argues that there is no such thing as a “healthy overweight person,” as excess weight contributes to various health complications. This is a strong claim and one we explore more in the podcast. 

Understanding the reasons behind the obesity epidemic is crucial. Dr. Fuhrman explains that the highly addictive nature of processed foods, combined with a sedentary lifestyle, makes it challenging for individuals to manage their weight. Many people experience cravings for unhealthy foods, which can lead to overeating and weight gain. He emphasizes that addressing these cravings is essential for long-term success in achieving a healthy weight.

Breaking the Cycle of Addiction to Unhealthy Foods

He likens the struggle to resist unhealthy foods to overcoming addiction, stating that many Americans face a cycle of cravings and consumption. He notes that the body often craves high-calorie, low-nutrient foods, leading to a cycle of overeating and subsequent feelings of fatigue and agitation. To break this cycle, individuals must gradually transition to a diet rich in whole foods that nourish the body.

He advocates for a structured approach to dietary changes, encouraging individuals to focus on nutrient-dense foods while slowly reducing their intake of processed and unhealthy options. Over time, as the body adjusts, cravings for unhealthy foods diminish, and individuals begin to experience the benefits of a healthier lifestyle.  To me, this sounds like a reasoned approach to dietary change.  Unlike all the quick-fix garbage that is put out there on the internet. To change our taste buds takes time, diligence, and commitment. Unfortunately, this makes it hard to do; hence, working with a coach can be very beneficial. 

Addressing Common Misconceptions

Despite the growing awareness of nutrition’s importance, misconceptions about diet and health persist. One common belief is that being overweight is largely genetic. While genetics can play a role, Dr. Fuhrman argues that lifestyle choices and dietary habits are the primary drivers of health outcomes. He emphasizes that many individuals can overcome genetic predispositions by adopting healthier eating habits.

Another misconception is that a plant-based diet lacks sufficient protein. Dr. Fuhrman addresses this concern by highlighting that a well-planned Nutritarian Diet includes adequate protein sources from beans, legumes, nuts, and seeds. He assures that individuals can meet their protein needs without relying heavily on animal products.

The Nutritarian Diet in Practice

Implementing the Nutritarian Diet involves making conscious choices about food. It is not about strict restrictions but rather about embracing a lifestyle that prioritizes nutrition. Dr. Fuhrman encourages individuals to incorporate a variety of foods into their diet, focusing on:

• Daily Salads: A large salad with a variety of colorful vegetables should be a staple in every meal.
• Cooked Vegetables: Steamed or sautéed vegetables can provide important nutrients and enhance meal satisfaction.
• Whole Grains and Legumes: Incorporating these foods ensures adequate fiber and protein intake.
• Nuts and Seeds: These should be included for healthy fats and additional nutrients.

Long-Term Commitment to Health

Transitioning to a Nutritarian lifestyle requires commitment and patience. Dr. Fuhrman emphasizes that lasting change takes time, and individuals should focus on gradual improvements rather than overnight transformations. Engaging in regular physical activity, practicing mindfulness, and fostering a supportive community are also crucial components of a successful health journey.

Although I do eat animal products, I really enjoyed my conversation with Joel, he is very intelligent, highly thoughtful, and doesn’t pull his punches!

For those seeking additional support, he offers resources through his website, https://www.drfuhrman.com/ including books, meal plans, and access to a community of like-minded individuals. His approach combines nutritional science with practical strategies, empowering individuals to take control of their health.

As always, if you want us to have a look at your case and help map out your next steps, then email me at ed@edpaget.com

We’ve all heard the saying, “Your chair will kill you!” But what does that really mean? How could sitting possibly be as bad as smoking? Today, we’re diving into the facts behind this modern-day health concern, and more importantly, we’ll discuss how you can fight back—without taking it sitting down, so to speak.

The Facts Behind the Danger of Sitting

In 2012, scientists reviewed 18 studies on the subject and published their findings in Diabetologia.  The researchers compared people who spent long periods sitting with those who moved more throughout the day. The findings were alarming.

The study found that people who sit for long periods have a significantly higher relative risk of developing serious health conditions compared to those who sit less. Specifically:

• 112% increase in the risk of diabetes: This means that people who sit for extended periods are more than twice as likely to develop diabetes compared to those who sit less.
• 147% increase in the risk of cardiovascular events: Prolonged sitting increases the risk of experiencing cardiovascular events like heart attacks or strokes.
• 90% higher risk of death from cardiovascular causes: The risk of dying from heart-related issues is almost double for those who sit a lot.
• 49% higher risk of death from all causes: Overall, prolonged sitters have about a 50% higher risk of dying from any cause compared to more active individuals.

Why This Matters

These percentages are relative, meaning they compare the risk between the high-sitting and low-sitting groups. The higher the rate, the greater the risk difference between these two groups.

For instance, a 147% increase in the risk of cardiovascular events doesn’t mean that sitting guarantees you’ll have heart problems. Instead, it means that if you’re in the high-sitting group, your risk is 1.47 times greater than someone in the low-sitting group.

Are you looking at your favorite chair differently now?

But why is sitting being compared to smoking? The phrase “sitting is the new smoking” gained attention after an article in the LA Times featured Dr. Anup Kanodia, a physician and researcher at Ohio State University. He referenced two significant studies:

One Australian study published in The British Journal of Sports Medicine in 2012 found that every hour spent watching TV (and presumably sitting) could shorten your lifespan by about 22 minutes. For comparison, smoking a cigarette is estimated to cut about 11 minutes from your life. This suggests that prolonged sitting could be even more harmful than smoking.

But What If You Exercise Daily?

You might think, “But I work out every morning—doesn’t that protect me?” Unfortunately, the answer isn’t as reassuring as we’d like. A 2010 American Journal of Epidemiology study followed 123,000 people over 13 years and found that even regular exercise didn’t fully offset the risks associated with prolonged sitting. Men who sat for most of the day were 18% more likely to die during the study, while women’s risk increased by 37%. These results held true regardless of how much exercise participants got outside their sitting time.

What Can You Do?

So, what’s the antidote to this “sitting disease”? It depends on how far you want to go. Dr. James Levine, an endocrinologist at the Mayo Clinic, famously said, “The chair is out to kill us.” To combat this, he installed a treadmill in his office so he could walk all day.

But you don’t need to go to such extremes. Most experts recommend taking small, frequent breaks every 30 to 60 minutes during your day. Stand up, stretch, and walk around a bit. Even free software options, like Workrave (www.workrave.org), remind you to take these breaks.

From an osteopathic perspective, we often refer to people who work in offices as “professional sitters.” After all, anyone who spends 8+ hours a day, 5 days a week, doing anything is clearly a professional, and we try to create the best environment for them.  That means good ergonomics and a good chair. Even though comfort and alignment are the goals here, we still need to get up and move!

If you want us to work with you to help make “Your Lifestyle Your Medicine”, email me at ed@edpaget.com. 

References

1. Wilmot, E.G., Edwardson, C.L., Achana, F.A., et al. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55(11), 2895-2905.
2. Dunstan, D.W., Howard, B., Healy, G.N., Owen, N. (2012). Too much sitting–A health hazard. Diabetes Research and Clinical Practice, 97(3), 368-376.