02/19/25

#198 Three Foods I am Eating More of This Year

The 3 Foods I’m Eating More of This Year!

I’m always looking for ways to fine-tune my nutrition for optimal health, fat loss, and longevity. While I’ve been eating a whole-food, plant-based diet for years, I’ve decided to be more intentional about including specific foods that offer incredible health benefits.

This year, I’m making a conscious effort to eat more plant-based kefir, black beans, and dark chocolate—and trust me, these foods are not just delicious, they are absolute powerhouses for your gut, health metabolism, and overall well-being. Let’s dive into why each of these deserves a regular spot on your plate.

1. Plant-Based Kefir: The Gut-Healing Superfood

Why I’m Eating More of It:

Gut health is at the core of everything—digestion, immunity, metabolism, fat loss, and even mood. Fermented foods like kefir are rich in probiotics, which help balance the gut microbiome. While traditional kefir is made from dairy, I’m opting for plant-based versions made from coconut or oat milk, which provide the same probiotic benefits without the inflammation linked to dairy.

Fat Loss Benefits:

A healthy gut microbiome improves digestion and nutrient absorption, helping you get more from your food. When your body has a great nutrient profile coming in it is happy to use stored body fat as fuel.
Certain probiotic strains have been shown to aid in weight management by reducing inflammation and supporting metabolic health.
Plant-based kefir can be lower in calories than dairy versions, making it a great addition to a fat-loss plan.

Health & Longevity Benefits:

Probiotics support a strong immune system, reducing the risk of chronic diseases.
A balanced gut microbiome is linked to lower levels of inflammation, a key factor in aging well. Avoiding 'inflammaging'.
Good gut health supports mental well-being, reducing stress and anxiety, which can impact overall health and longevity.

How to Enjoy It: I love adding a splash of plant-based kefir to my breakfast oats, and smoothies and using it as a base for dressings with added herbs and spices.

2. Black Beans: The Ultimate Longevity Food

Why I’m Eating More of them:

Black beans are one of the most nutrient-dense and longevity-promoting foods on the planet. They are a staple in the diets of people living in Blue Zones—regions where people consistently live to 100 years old. Packed with fibre, protein, and essential vitamins, they are a must-have for anyone focused on health and sustainable fat loss.

Fat Loss Benefits:

High fibre content helps control appetite by keeping you full longer.
A steady release of energy prevents blood sugar spikes and crashes that lead to cravings.
The combination of fibre and protein supports lean muscle maintenance while promoting fat loss.

Health & Longevity Benefits:

Rich in polyphenols, flavonoids, and anthocyanins, black beans help fight oxidative stress and cellular damage.
Support heart health by lowering cholesterol and blood pressure.
High fibre intake is associated with a longer lifespan and reduced risk of chronic diseases like diabetes and cancer.

How to Enjoy Them: I add black beans to salads, soups, or tacos and even blend them into dips, and make them into brownies, or plant-based burger patties.

3. Dark Chocolate: The Indulgence That’s Actually Good for You

Why I’m Eating More of It:

Yes, you read that right—I’m eating more chocolate! But not just any chocolate—dark chocolate (at least 85% cacao), which is loaded with antioxidants and beneficial compounds that support both brain and heart health.

Fat Loss Benefits:

Dark chocolate can help curb cravings by providing a satisfying, nutrient-dense treat.
The flavonoids in dark chocolate improve insulin sensitivity, which helps regulate fat storage.
Moderate consumption may support metabolism by reducing stress and cortisol levels.

Health & Longevity Benefits:

High in polyphenols and flavonoids, dark chocolate protects cells from oxidative stress and ageing.
Improves blood circulation and heart health, reducing the risk of cardiovascular disease.
Supports brain function by enhancing cognitive performance and protecting against neurodegenerative diseases.

How to Enjoy It: I eat a square or two of dark chocolate as an occasional evening treat, mix cacao powder into smoothies, and make homemade plant-based hot chocolate with cacao and almond milk.

The Takeaway

By focusing on gut health, fibre-rich foods, and antioxidant powerhouses, I’m setting myself up for a year of stronger digestion, better energy, improved metabolism, and long-term health.

If you’re looking to upgrade your nutrition this year, I highly recommend adding these three foods to your diet. They’re simple, delicious, and backed by science to support fat loss, health, and longevity.

Are you eating any of these already? Which one would you like to try more of? Let me know.

Watch the full video on YouTube Here 👉 https://youtu.be/2ki_Ki4S2zk

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