The 30‑30-3 rule: Unlocking the secret to youthful vitality
There is no denying that the passage of time significantly impacts the body's condition. Many people wonder how to slow down this process a bit. Dr Amy Shah reveals that there is a straightforward method that can genuinely affect our health.
27 November 2024 20:01
Is there a way to maintain a youthful appearance for longer and enjoy good health? Scientists have believed for years that the key lies in an appropriate diet and regular physical activity. But what exactly should we eat to take care of ourselves? According to Dr Amy Shah, the best approach is to follow the 30-30-3 rule. How does it work? Let's explore.
The 30-30-3 rule is popular among internet users
Dr Amy Shah studied at Cornell, Harvard, and Columbia Universities. She specialises in clinical medicine, allergology, and immunology. In addition, she is a respected nutrition expert and shares her knowledge on this topic with her Instagram followers.
This time, the expert focuses on a diet she particularly recommends for women over 40. She advises following the 30-30-3 rule daily. This involves incorporating foods with specific nutrients into the diet. With the first meal, you should consume 30 grams (1 ounce) of protein. Throughout the day, you also need to ensure your body receives 30 grams (1 ounce) of fibre. Additionally, you should have 3 probiotic meals each day.
Exercise can work wonders
Dr Shah acknowledges that diet alone may not be sufficient. That's why activities such as walking and exercising are so crucial.
The specialist explained in a video that gut bacteria can transform in just three days, and even in adulthood, the brain can develop in specific areas through exercise. Muscles remain capable of growth, and it's possible to reverse some effects of heart aging. Research shows that individuals who had been inactive for years managed to rejuvenate their hearts by two decades after committing to two years of exercise.
