nutrition – InspireGrowth

Be Blue

No, I don’t mean feeling sad or depressed. And definitely not catastrophically ill and hypoxic (oxygen deficient) that you are literally blue.

However, I do wish that one day millions more people will be Blue.

Imagine This

Imagine a place where many people live into their 90s—and often beyond 100.

And no, these individuals are not what you’d probably expect a typical 90-100 year old person to look like—frail, oxygen-dependent, in a diaper, and driving a wheelchair.

On the contrary, these nonagenarians and centenarians are active, mobile, and vibrant—gardening, performing manual labor, cooking, and gathering with friends.

Have I started to weave some crazy fairy tale—not just an occasional sprinkling of a healthy senior, but a robust and thriving percentage of the local aged population that is several times the global average?

Does this place even exist? Have they actually discovered the fountain of youth?

Yes, this place really does exist, Plus, it’s even on this planet. Care to learn more about it or maybe even visit?

Well, you’re in luck, because it’s not just a single location—there are actually five such places.

The Blue Zones

This quintet of seemingly magical locales are collectively known as the Blue Zones. More specifically, they are:

Okinawa, Japan
Sardinia, Italy
Ikaria, Greece
Nicoya Peninsula, Costa Rica
Loma Linda, California

What makes these places so special?

How do their populations reach such advanced ages while also maintaining excellent health?

What’s Their Secret?

Is it superior genes? No. It is estimated that genetics contribute about 25% to our overall health.

The million dollar question then becomes—what contributes the other 75%? And the trillion dollar answer is…drumroll please 🥁—lifestyle!

So, what type of a lifestyle do the people in the Blue Zones live?

As you may have guessed, they actually have several health-promoting lifestyle practices.

The Longevity Lifestyle

First and foremost, what they place into their mouths on a regular basis is probably the largest contributor to their health—mostly plant-based, whole foods. 🌾🌿

Beans are a dietary staple, as are fruits, vegetables, and whole grains.

Meat is eaten rarely, and often reserved for special occasions.

Minimal amounts of processed foods or added sugars

Healthy fats from olive oil, nuts, and seeds

This way of eating isn’t a temporary “diet”—it’s simply how they live.

And the result? A culture where growing old often means thriving, not declining.

Imagine Yourself at 98

Vibrant. Active. Independent.

That’s the essence of being Blue.

And while their whole-food, plant-based diet is a major key, it’s not the only one.

Stay tuned… we’ll explore those next time. 🌿

If you’re interested in bringing this type of message to a wider audience, I speak regularly on topics related to health and wellness. You can learn more about my talks at https://stevepiriano.life/speaking/

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Unlock Your Broccoli

Want to Unlock Broccoli’s Full Health Power? 🥦

Want to get the most out of broccoli?

Here’s a quick science-backed tip:

Broccoli contains sulforaphane, a powerful compound with anti-cancer and anti-inflammatory properties. But sulforaphane isn’t “ready to go” on its own — it needs to be activated.

🔑 How activation works:

Sulforaphane is formed when it mixes with an enzyme called myrosinase (naturally present in broccoli’s plant cells).
To make them mix, you need to break open the cells — by chopping, blending, or chewing.

So, eating raw broccoli ensures you get the full benefits.

⚠️ Beware:

Boiling, roasting, or microwaving will inactivate the myrosinase, while steaming for short periods (1-3 minutes) will not.

What can you do if you want to boil, roast, or microwave your broccoli?

Simply chop it and let it sit for about 10 minutes before cooking. This will allow the myrosinase to activate the sulforaphane before cooking. Voila!

🧑‍🍳 Pro tip: if you cook your broccoli:

Sprinkling mustard seed powder (which contains myrosinase) onto your cooked broccoli can restore sulforaphane formation.

👉 Bonus:

The same principle applies to the beneficial compounds found in onions and garlic. If you are not eating them raw, chop them up and wait about 10 minutes before cooking.

So, to get the most out of these vegetables, either eat them raw or chop them, wait, and then cook.

😋Enjoy!

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

The Big “C”

A bowl of fresh, steamed broccoli with a yellow background displaying the word 'Chemoprevention'.

The Big “C” — What We Can Do About It

All of us are familiar with cancer. The big “C.”

Unfortunately, many of us may personally know someone who has suffered through this devastating disease. Maybe it was you. Back in 2007, it was me.

Chemotherapy and cancer care can be brutal, and the effects ripple through families and communities. Facing that reality raises the question: Is cancer inevitable?

If you read my post on epigenetics, you already know the answer.

What the Evidence Says

Is there anything you can do to lower your chances of developing this catastrophic affliction?

Major health organizations and large epidemiological studies consistently point to the same message: a healthy eating pattern is protective. That means eating mostly whole, plant-based foods — fruits, vegetables, legumes, and whole grains — and limiting red and processed meats, sugar-sweetened beverages, and highly processed foods.

These recommendations come from many population studies and lab research, which together build a strong case that whole plant foods are associated with lower risks of cancer and other lifestyle-related diseases.

The American Cancer Society provides this guidance:

From American Cancer Society Journals:

Recommendation: Follow a healthy eating pattern at all ages

A healthy eating pattern includes:

Foods that are high in nutrients in amounts that help achieve and maintain a healthy body weight;
A variety of vegetables—dark green, red and orange, fiber-rich legumes (beans and peas), and others;
Fruits, especially whole fruits with a variety of colors; and
Whole grains.

A healthy eating pattern limits or does not include:
- Red and processed meats;
- Sugar-sweetened beverages; or
- Highly processed foods and refined grain products.

Why Whole Plant Foods Help

Whole plant foods contain a complex array of healthy-promoting substances. Take broccoli, for instance. It contains sulforaphane, a naturally occurring compound that exhibits anticancer properties, such as halting cancer cell growth and inducing cancer cell death. It is also an antioxidant and an anti-inflammatory agent, contributing to optimal health.

Important note: these foods are for prevention, not a substitute for cancer treatment. The chemicals in broccoli and other whole plant foods are not potent enough to act by themselves as chemotherapy for the treatment of active cancer. If you or a loved one has been diagnosed with cancer, follow your doctor’s recommendations for treatment.

The Bottom Line

You can’t control everything, but you can control your daily choices. Imagine the incredible advantage you have in terms of cancer prevention by eating an abundance of whole plant foods. And yes, I know there are no guarantees in life, but can you see just how much influence you have over your own health?

That makes me feel empowered.

How does it make you feel?

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Healthy or FOS (Full of Sugar)?

The Questions

Apples are packed with health benefits—but wait… aren’t they full of sugar? Doesn’t that sugar cancel out the good stuff? Aren’t we told to avoid high-sugar foods?

Yes, apples do have a lot of sugar. In fact, a medium apple has almost as much sugar as a Snickers bar.

No, the sugar in an apple doesn’t cancel out any of its health benefits.

And yes, we are told to avoid high sugar foods.

So, why eat apples, or any fruit, at all? Why does “an apple a day keep the doctor away” if excessive sugar consumption can lead to type 2 diabetes and a host of other health issues?

Great questions!

The Answers

It comes down to content vs. context.

Sure, fruit and the candy bars have nearly identical amounts of sugar—which would be their content.

But content is meaningless without context. What else is going on? What else is inside these foods?

Let’s take a quick look.

Not only does the sugar in apples occur naturally, but it is also packaged together with fiber, water, vitamins, and antioxidants. The fiber slows down the rate at which the sugar is absorbed, and the entire apple is a high-nutrient, low-calorie superfood that is gentle on blood sugar levels.

Conversely, the sugar in a Snickers bar is refined sugar added to the mix of fat and other ultra-processed ingredients. There is barely any fiber present to slow the rate of sugar absorption, which makes this candy bar (and most others) a low-nutrient, high-fat, high-calorie food that will cause your blood sugar to spike.

CONTEXT MATTERS.

A Few Numbers

We can also compare the glycemic index and glycemic load of these foods.

Some quick background info: the glycemic index (GI) measures how fast the body absorbs the sugar in a particular food. The higher the GI, the faster the absorption, and the worse the effects on blood sugar levels will be. Glycemic load (GL) uses the GI and also takes into account the actual amount of carbs in a particular serving size of food. Like GI, the higher the GL, the worse the food will be in terms of its effects on blood sugar levels.

A medium apple has a GI of 36 and a GL of 6 (both low).

A Snickers bar has a GI of 55 and a GL of 22 (moderate/high).

The Bottom Line

So, once again, context matters. When considering a food’s healthfulness, you must not just focus on a single component—you must focus on the entirety of the food. In Lifestyle Medicine, this concept is known as the Food Package.

So, knowing that context matters, go out and enjoy a crisp, juicy, and sweet apple, knowing that you are giving yourself the healthy boost you deserve.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

The Impactful Apple

Is an apple just a fruit, or could it rival your neighborhood pharmacy?

Loaded with fiber, vitamins, antioxidants, and minerals, this mouthwatering sweet fruit can confer a host of health benefits.

Reduce the Bad and Raise the Good

Apples have also been shown to decrease:

Total cholesterol
LDL (bad) cholesterol
Blood pressure
Inflammation

…and increase HDL (good) cholesterol.

Disease Prevention

Along with their substantial antioxidant content, their anti-inflammatory effects may contribute to the prevention of metabolic syndrome, type 2 diabetes, and some cancers.

Regular apple consumption has also been associated with a reduced risk of cardiovascular disease and all-cause mortality.

And here’s a bonus: an apple’s fiber promotes a healthy gut microbiome, which means steadier blood sugar and much more.

There is even some early evidence that eating apples regularly may have beneficial effects on pulmonary and cognitive health.

The Impactful Apple

So, although I wouldn’t say that apples alone can lower your cholesterol, blood pressure, blood sugar, and inflammation as effectively as statin drugs and other pharmaceuticals—imagine the powerful impact they could have as part of an overall healthy diet filled with a rainbow of whole plant foods.

And, HUGE BONUS, no risk of adverse side effects.

So, the next time you bite into a crisp and juicy apple, remember—you’re not just enjoying a healthy snack, you’re giving your body a natural prescription for health.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Slow that Sugar Absorption

A whole lemon and a halved lemon with green leaves on an orange background, accompanied by the text 'Add a Little Acid'.

Some Quick and Essential Science

Glycemic index (GI) and glycemic load: scientific terms that simply describe how rapidly glucose is absorbed from your foods.

Fast absorption is bad—it causes insulin spikes, which, over time, contribute to the development of type 2 diabetes.

Slow absorption is much better—no insulin spikes! 😀

Most whole plant foods (fruits, vegetables, legumes, whole grains) are low GI.

Most refined and ultra-processed foods (white flour, cakes, cookies, sugary cereals) are high GI..

Takeaway: For blood sugar and overall health ♥️, focus on whole plant foods and limit ultra-processed junk.

A Delicious Trick

Wanna learn a trick to decrease the glycemic index of foods even further?

Use a little acid. No, not that kind.

By acid, I mean lemon juice, lime juice, and vinegar.

Adding these to foods or consuming them shortly beforehand will slow stomach emptying and the activity of an enzyme that breaks down starches, both of which will help prevent sugar spikes.

A few tasty examples:

Balsamic vinegar on your salad.

A little fresh lemon or lime juice squeezed into your water.

Potatoes with pickled veggies.

Rice dishes with rice vinegar or lemon juice.

Toast drizzled with balsamic.

Grain bowls sprinkled with apple cider vinegar

Now, please exercise good judgment here. In other words, don’t think that you can make candy bars and cookies healthy by pouring vinegar on them.

Quick Word of Caution:

Too much vinegar (straight shots, >2 Tbsp) may irritate the stomach, throat, or tooth enamel. Always dilute it or mix it with food.

Enjoy!

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

TIRED OF CRAVINGS? ACTIVATE YOUR VERY OWN BUILT-IN APPETITE CONTROL SYSTEM

A close-up of a person about to eat a donut with colorful icing and sprinkles, emphasizing a playful theme about cravings.

STRUGGLING WITH CRAVINGS OR HUNGER WHILE TRYING TO LOSE WEIGHT?

Do you ever feel that you can’t control your cravings?

You know you’re overeating, but can’t stop because you still feel hungry? It’s as though your appetite has a mind of its own.

Or maybe you’ve been working hard to lose weight, but the scale isn’t budging, and you wonder if there’s anything besides drugs or surgery that can actually help you feel full?

If this sounds familiar, then you’re in the right place.

Let’s chat about fiber. Yes, fiber—not exactly the sexiest nutrient out there, but the one that might just be your secret weapon when it comes to controlling hunger and supporting weight loss.

FIBER IS MORE POWERFUL THAN YOU THINK

You may have heard that fiber “keeps you full,” but the science behind it is actually fascinating.

Here’s how it works:

When you eat fiber-rich foods, they cause stomach distension and slow gastric emptying (how fast food leaves your stomach). This helps you feel full sooner and stay full longer.
But wait—there’s more. Once the fiber reaches your colon, your gut bacteria ferment it and create short-chain fatty acids (SCFAs). One of the many things these amazing little molecules do is trigger the release of a natural hormone called GLP-1.

In case you’re wondering, this is the same GLP-1 molecule found in popular weight loss drugs. But here’s the key difference between the two:

The GLP-1 your body produces naturally only lasts for a few minutes.
The injected version is designed to stick around for about a week.

Clear advantage for the drug, right?

Not so fast.

When you eat a fiber-containing meal and your gut makes GLP-1, it doesn’t act alone. It stimulates your brain to release even more GLP-1, keeping your appetite in check for a few hours.

No, it doesn’t last a week. But here’s the deeper truth.

Take a minute to think about this. Your body has developed and fine-tuned this appetite-control system over millions of years. It was meant to function this way. Doesn’t it make sense that if we were designed with a system composed of chemicals that work in specific ways with particular durations of action, then that is how our bodies were meant to function in their most optimal state? Isn’t it possible that working with your biology, instead of trying to override it, might be the healthier, more sustainable path?

HOW TO ACTIVATE THIS POWERFUL SYSTEM

If you want to put this system to work for your already perfectly designed body, here’s the critical point:

You need to fuel your body the way it was designed to be fueled—with whole, fiber-rich plant foods like:

Fruits
Vegetables
Whole Grains
Legumes
Nuts and Seeds

These foods (especially legumes and whole grains) are naturally satisfying, nutrient-dense, and incredibly effective at taming cravings.

A FEW IMPORTANT NOTES:

1️. Animal foods contain ZERO fiber.
Meat, dairy, poultry, fish, and eggs don’t activate this natural appetite-regulating system.

2️. If you’re new to fiber-rich eating, START LOW AND GO SLOW.
Increasing your fiber intake too quickly can lead to abdominal pain, bloating, gas, or even nausea and diarrhea.

FINAL THOUGHT

If you’re tired of feeling hungry all the time or battling constant cravings, know this:
Your body already has a powerful, built-in system to help you feel full and satisfied—and you can take advantage of it by eating the foods it was created to run on.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Why Your Body Needs Carbs: The Good, The Bad, and The Truth

Image showing wooden blocks spelling 'CARBS' with the question 'Good or Bad?' in a gradient background.

A Confusing Issue

I often hear people say that carbs are bad. I’ve heard conversations where people say they are cutting out carbs to lose weight.

It seems as though there are countless conflicting opinions on carbs.

So, are carbs (carbohydrates) good or are they bad?

The real, true, and accurate answer is that it depends.

As you may have surmised, all carbs are NOT created equally.

Black beans and candy bars are both loaded with carbs. However, I’m sure you’ll agree that they have vastly different effects on health.

Some Physiology Made Easy

Let’s take a step back for a moment and talk about the foundational knowledge you must have for a better understanding regarding the healthfulness of carbs. Your body needs carbs, as does mine. In fact, everyone needs carbs. The human body was designed to utilize carbohydrates as its primary fuel source. This is why our bodies make the hormone insulin, which is the key that allows glucose (a carbohydrate) to enter our cells. Our bodies make insulin so that our cells can utilize the glucose in our bloodstream (obtained from eating carbs) as their preferred energy source.

Let me repeat that. Our bodies make insulin so that our cells can utilize the glucose obtained from eating carbs as their primary and preferred energy source. Think about that for a minute. Why would the human body waste time and energy to make insulin if it did not use glucose as its main energy source? Looking at this from another perspective, people with diabetes, whose bodies are either unable to produce insulin or are resistant to their insulin, have such profound abnormalities of their physiology that they often end up developing many devastating complications.

Although this was a very general overview, I hope it is clear that insulin is a critical component of our health and that glucose (a carbohydrate) is the principal energy source of our cells. OUR BODIES NEED CARBS TO FUNCTION NORMALLY.

Back to the Question

Knowing this, all carbs must be good, right? Not exactly. As I said, not all carbs are created equally. Some carbs, such as those from black beans, are naturally combined with vitamins, minerals, and, most importantly, fiber, which prevents those carbs from being absorbed too quickly. Other carbs, such as those in candy bars and other ultra-processed foods, are just sugars added into the mix of a food product that is devoid of nutrients and fiber. The carbs in these foods are absorbed by our bodies quickly. It is this rapid absorption that leads to a host of metabolic derangements that can eventually lead to diseases such as type 2 diabetes. This is in stark contrast to the slow absorption of carbs in foods such as black beans, which provides the body with the glucose it needs while avoiding all these problems.

To summarize, ultra-processed foods are exceedingly unhealthy, and you now know one reason why. Foods such as black beans, which are whole, plant-based foods, are exceedingly healthy, and you now know one reason why. All whole, plant-based foods are also tremendously healthy for the same reasons.

What are whole, plant-based foods? Fruits, vegetables, whole grains, legumes, nuts, and seeds.

Practical Application

Following the reasoning outlined in this piece:

Our bodies expend the energy to make insulin so that carbohydrates can be utilized as the primary fuel source for our cells. Since healthy carbohydrates are found in abundance in whole plant foods, these are the types of foods that our bodies were designed to eat the most of.

Need more convincing?

There was a study called the BROAD study (click here for link to article). This study looked at the effects on body weight of allowing people to eat AS MUCH as they wanted of a whole food, plant-based diet. Yes, you read that correctly. The study participants were allowed to eat as much as they wanted—calories were not restricted. And even when eating as many whole, plant foods as they wanted, they still had significant weight loss. This is remarkably empowering knowledge.

So, please enjoy your good carbs, the ones from whole plant foods, and rest easy knowing that they are truly good for your health and your weight.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Stop Chasing Your Tail: The Food-Health Connection

A playful dog spinning on green grass with the text 'I’ve Almost Got It!!' above.

What do many of the world’s populations have in common with dogs?

Hint: I’m not talking about cute faces, that humans and dogs are mammals, or that we both express emotions.

Anyone who has dogs has likely seen them do this crazy and funny thing where they run around in circles chasing their tails. When it occurs only occasionally, it’s so amusing and always puts a smile on my face.

Why do dogs chase their tails? Most of the time, especially with puppies, it’s just for their entertainment. Of course, there could be serious reasons why dogs chase their tails, especially if the behavior occurs frequently.

And there’s the commonality between dogs and countless people. Many of us spend our days chasing our own tails when it comes to health. We may waste time, money, and energy trying to become healthy and make no progress. In fact, many times we move backward.

Here are a few quick stories to illustrate:

Jack wakes up, takes his medications for cholesterol, diabetes, and high blood pressure. He then stops at a drive-thru on his way to work and buys his bacon, egg, and cheese breakfast sandwich.

Jill comes to the ER for chest pain. Her blood pressure is high, and her EKG is abnormal. After being in the ER for a few hours, she’s hungry and sends her husband out to buy her a double cheeseburger, fries, and cola.

Mary just heard that her friend Georgie had a heart attack. Georgie is only 41 years old. Wondering what she can do to prevent the same fate for herself, she is thinking about asking her doctor to prescribe her a cholesterol medication.

These are excellent demonstrations of the infamous sport of tail-chasing. We take our medications as directed by our doctors, but then eat damaging foods. We develop symptoms of diseases and then eat the very foods that likely caused those diseases. We hear that our friends are getting sick and give serious consideration to medication, but almost no consideration to food.

We are chasing our tails, my friends.

And many times, it’s not our fault. Many of us, including doctors, are unaware of the profound connection between food and health. Many of us may not know how to take the first steps to better health. Even worse, many of us may not even know that we have a choice.

I WANT YOU TO KNOW THAT YOU DEFINITELY HAVE A CHOICE.

The best way to enjoy better health is to take charge and become proactive. And the best way to start being proactive is to expand your awareness by learning more about the deep connection between food and health.

I’m going to help you kick-start your food education right now—risk-free and at no cost to you.

Here is the first and most essential piece of nutritional knowledge you will need (brace yourself for a truth-bomb):

The eating patterns that have been proven to be most effective at preventing chronic diseases, promoting weight loss, and maintaining optimal health are those that contain an abundance of whole plant foods and a low (or zero) intake of red meat and processed foods.

Yes, you absolutely do have a choice. You can eat your way to disease, or you can eat your way to fantastic health and vitality.

You don’t have to chase your tail anymore.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Consequences

One day, a few summers ago, I was driving a friend home. He happened to be very hungry, so I stopped at a pizzeria where he bought a meatball parm hero that he began eating on the drive. At one point, he took a bite, and a small piece of meatball, along with some sauce and oil, dropped out of the sandwich and onto his shirt. He immediately tried wiping it off with a napkin and was understandably upset because he thought his shirt might be permanently stained.

As I glanced over at him, a thought popped into my head. Yes, he was justifiably concerned that his shirt might be ruined. However, what about the other consequences of that meatball hero? He was eating a sandwich filled with sodium, saturated fat, and cholesterol. Although these substances would increase his risk of developing diseases such as diabetes, high blood pressure, and heart disease, he did not seem disturbed about these potential health outcomes. Why was that? Why was he more concerned about what the sandwich did to his shirt than what it could potentially do to his health?

The major reason lies in the various types of consequences. His stained shirt was an immediate consequence. It happened at the time he was eating it, was quite obvious, and thus connected to the sandwich. However, the possible adverse health consequences mentioned are not so apparent. If they are going to occur, they will likely not arise for five, ten, or even twenty years. Those would be considered delayed consequences, occurring so far into the future that it would be exceedingly difficult to link them to the sandwich.

Immediate consequences clearly have an enormous difference in impact compared to delayed consequences. Let’s imagine that the opposite was possible for a moment—that immediately after eating the sandwich, my friend suffered a heart attack. If this were the case, I could pretty much guarantee that he would never eat a meatball parm hero again.

I realize that I’ve made a bit of a stretch here. Eating a single unhealthy meal is not going to have unfavorable health effects, even after years have passed. However, consistently consuming unhealthy foods will absolutely increase the risk of poor health. Just because the consequences do not appear instantly does not imply that they will never manifest. The impact of each meal will add up over time until the outcomes become apparent.

Please remember the difference between immediate and delayed consequences and their importance in your life—just some food for thought (pun intended).

Do you engage in any regular behaviors that may lead to unwanted consequences for you or your loved ones?

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.