Welcome to the Eat to Live Podcast! I’m excited to share these 14 practical habits that will propel your health forward with my daughter and co-host, Jenna. In my decades of medical practice and nutritional research, I’ve seen how consistent actions—rooted in the power of nutrient-dense foods—can protect and even reverse disease and dramatically extend lifespan.
In today's episode, we're talking about each habit into clear, manageable steps. Focus on each habit over two weeks, and watch how quickly you begin to transform your health.
Watch
Listen
Get Your Free 14 Habits PDF
Ready to track these habits at home? Jenna and I created a simple PDF checklist that summarizes each habit so you can mark them off day by day. Enter your information in the form below to download it—and commit to these daily steps that fast-track you toward optimal health.
1. Begin Each Morning with Berries and Seeds
A truly nutritarian breakfast starts with antioxidant-packed berries and ground seeds—especially flax, chia, and hemp. Studies confirm even tiny amounts of ground flax can significantly lower cancer risk. Keep these seeds ground and stored in the freezer, and simply add a spoonful to oatmeal, a smoothie, or any breakfast bowl.
2. Eat a Salad Every Single Day
Raw leafy greens are powerhouses of anti-cancer phytonutrients. A daily salad is non-negotiable in a high-nutrient diet. Combine lettuce (such as romaine or butter lettuce) with cruciferous greens (arugula, broccoli sprouts, kale), then toss in onions or scallions. This one simple habit can be a cornerstone of your lifelong health.
3. Choose a Nut and Seed-Based Dressing
To maximize nutrient absorption from your salad, include healthy fats. Blending nuts or seeds—like cashews, hemp seeds, or almonds—into your dressing boosts phytochemical uptake. When you pair beneficial fats with vegetables, you can absorb up to 50 times more nutrients.
4. Incorporate Beans with Lunch and Dinner
Beans are a critical source of protein, resistant starch, and longevity-enhancing compounds. Even a couple of tablespoons deliver profound benefits. Add lentils to your salad, spoon some chickpeas over cooked greens, or enjoy a hearty bean soup or stew in the evening. However you choose to eat them, make beans a daily staple.
5. Aim for Two Servings of Whole Fruit Per Day
Combined with veggies, fresh fruit further boosts protective effects against cancer. I recommend closing out a meal with an orange, a bowl of mixed fruit, or berries. This not only satisfies sweet cravings—it can also help you avoid sugary, nutrient-void desserts.
6. Chew Thoroughly and Mindfully
Your digestive system begins in your mouth. More complete chewing helps form beneficial compounds in the saliva that protect your gut lining and create nitric oxide for cardiovascular health. Resist the urge to swallow too soon. Focus on enjoying each bite until it liquefies—it’s a simple, free way to optimize your nutrition.
7. Be Smart About Hydration
Drink plenty of water—just not huge amounts during meals. Sipping a little water is fine, but guzzling liquids while you eat can dilute your digestive juices. Try drinking more water 10–20 minutes before a meal, so you’re well-hydrated without hindering absorption.
8. Eliminate Processed “Frankenfoods”
Refined flour, sweeteners, and fried foods are not real food—they’re harmful substances that age the body, promote disease, and undermine your weight-loss or health goals. Embrace a mental shift: see refined junk for what it is—disease-promoting, addicting, and destructive. Instead, channel your appetite toward foods that nourish you.
9. Make Greens the Star of Your Plate
Green vegetables have the strongest association with increased lifespan and lower disease risk. Whether you’re steaming kale, stir-frying bok choy, or lightly sautéing zucchini, double the greens. If your dinner includes a plant-based entree, make sure the biggest portion is always a big serving of greens.
10. Enjoy (or Supplement with) Mushrooms Daily
Mushrooms are an essential part of my G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds). They boost immune function, have unique anti-cancer effects, and offer myriad health benefits. Vary your mushroom intake—white button, cremini, portobello, oyster, lion’s mane—to maximize the different protective compounds.
11. Move Frequently in 10-Minute Spurts
Short intervals of physical activity throughout the day matter. The human body is designed for motion, not long stretches of inactivity. Step away from your desk to do squats, take a brisk walk, or climb a few flights of stairs—just get your blood pumping for 10 minutes in the morning and afternoon. Consistency trumps intensity.
12. Sauté with Water or Broth, Not Oil
Oil is calorie-dense and offers minimal nutrients. Water-sautéing your vegetables (with water, tomato sauce, or vegetable broth) enhances flavor without loading up on empty calories. You’ll savor the true taste of your vegetables—plus, you’ll free up your daily healthy fat allotment for more beneficial seeds and nuts.
13. Limit Packaged Foods & Read Labels
Ideally, your grocery cart should overflow with fresh produce—not boxes and packages. If you do pick up something in a container, check the sodium content. High-salt products work against your longevity and cardiovascular health. In my practice, I’ve seen how diligently avoiding excessive sodium translates to lower blood pressure and reduced cardiovascular risk.
14. Batch Cook & Store for the Week
Planning is vital in a healthy lifestyle. Steaming a large batch of broccoli, cooking a pot of beans, or making a big bowl of salad dressing can carry you through multiple days. By preparing your staple foods in advance, healthy meals become quick and effortless—no matter how busy your schedule gets.
These 14 steps, while basic on the surface, align with the best scientific evidence on disease prevention, immunity, and aging. Think of them as cornerstones of the Nutritarian approach—nutrient-dense, life-extending strategies that work synergistically to keep your body lean, strong, and youthful.
Implement even a few of these habits and you’ll notice tangible improvements in your energy and well-being. Give them all a try for two weeks. Once you feel the difference, you’ll never want to go back.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.
Podcast: 14 Powerful Habits for a Healthier Life
March 06, 2025 by Joel Fuhrman, MD
Welcome to the Eat to Live Podcast! I’m excited to share these 14 practical habits that will propel your health forward with my daughter and co-host, Jenna. In my decades of medical practice and nutritional research, I’ve seen how consistent actions—rooted in the power of nutrient-dense foods—can protect and even reverse disease and dramatically extend lifespan.
In today's episode, we're talking about each habit into clear, manageable steps. Focus on each habit over two weeks, and watch how quickly you begin to transform your health.
Watch
Listen
Get Your Free 14 Habits PDF
Ready to track these habits at home? Jenna and I created a simple PDF checklist that summarizes each habit so you can mark them off day by day. Enter your information in the form below to download it—and commit to these daily steps that fast-track you toward optimal health.
1. Begin Each Morning with Berries and Seeds
A truly nutritarian breakfast starts with antioxidant-packed berries and ground seeds—especially flax, chia, and hemp. Studies confirm even tiny amounts of ground flax can significantly lower cancer risk. Keep these seeds ground and stored in the freezer, and simply add a spoonful to oatmeal, a smoothie, or any breakfast bowl.
2. Eat a Salad Every Single Day
Raw leafy greens are powerhouses of anti-cancer phytonutrients. A daily salad is non-negotiable in a high-nutrient diet. Combine lettuce (such as romaine or butter lettuce) with cruciferous greens (arugula, broccoli sprouts, kale), then toss in onions or scallions. This one simple habit can be a cornerstone of your lifelong health.
3. Choose a Nut and Seed-Based Dressing
To maximize nutrient absorption from your salad, include healthy fats. Blending nuts or seeds—like cashews, hemp seeds, or almonds—into your dressing boosts phytochemical uptake. When you pair beneficial fats with vegetables, you can absorb up to 50 times more nutrients.
4. Incorporate Beans with Lunch and Dinner
Beans are a critical source of protein, resistant starch, and longevity-enhancing compounds. Even a couple of tablespoons deliver profound benefits. Add lentils to your salad, spoon some chickpeas over cooked greens, or enjoy a hearty bean soup or stew in the evening. However you choose to eat them, make beans a daily staple.
5. Aim for Two Servings of Whole Fruit Per Day
Combined with veggies, fresh fruit further boosts protective effects against cancer. I recommend closing out a meal with an orange, a bowl of mixed fruit, or berries. This not only satisfies sweet cravings—it can also help you avoid sugary, nutrient-void desserts.
6. Chew Thoroughly and Mindfully
Your digestive system begins in your mouth. More complete chewing helps form beneficial compounds in the saliva that protect your gut lining and create nitric oxide for cardiovascular health. Resist the urge to swallow too soon. Focus on enjoying each bite until it liquefies—it’s a simple, free way to optimize your nutrition.
7. Be Smart About Hydration
Drink plenty of water—just not huge amounts during meals. Sipping a little water is fine, but guzzling liquids while you eat can dilute your digestive juices. Try drinking more water 10–20 minutes before a meal, so you’re well-hydrated without hindering absorption.
8. Eliminate Processed “Frankenfoods”
Refined flour, sweeteners, and fried foods are not real food—they’re harmful substances that age the body, promote disease, and undermine your weight-loss or health goals. Embrace a mental shift: see refined junk for what it is—disease-promoting, addicting, and destructive. Instead, channel your appetite toward foods that nourish you.
9. Make Greens the Star of Your Plate
Green vegetables have the strongest association with increased lifespan and lower disease risk. Whether you’re steaming kale, stir-frying bok choy, or lightly sautéing zucchini, double the greens. If your dinner includes a plant-based entree, make sure the biggest portion is always a big serving of greens.
10. Enjoy (or Supplement with) Mushrooms Daily
Mushrooms are an essential part of my G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds). They boost immune function, have unique anti-cancer effects, and offer myriad health benefits. Vary your mushroom intake—white button, cremini, portobello, oyster, lion’s mane—to maximize the different protective compounds.
11. Move Frequently in 10-Minute Spurts
Short intervals of physical activity throughout the day matter. The human body is designed for motion, not long stretches of inactivity. Step away from your desk to do squats, take a brisk walk, or climb a few flights of stairs—just get your blood pumping for 10 minutes in the morning and afternoon. Consistency trumps intensity.
12. Sauté with Water or Broth, Not Oil
Oil is calorie-dense and offers minimal nutrients. Water-sautéing your vegetables (with water, tomato sauce, or vegetable broth) enhances flavor without loading up on empty calories. You’ll savor the true taste of your vegetables—plus, you’ll free up your daily healthy fat allotment for more beneficial seeds and nuts.
13. Limit Packaged Foods & Read Labels
Ideally, your grocery cart should overflow with fresh produce—not boxes and packages. If you do pick up something in a container, check the sodium content. High-salt products work against your longevity and cardiovascular health. In my practice, I’ve seen how diligently avoiding excessive sodium translates to lower blood pressure and reduced cardiovascular risk.
14. Batch Cook & Store for the Week
Planning is vital in a healthy lifestyle. Steaming a large batch of broccoli, cooking a pot of beans, or making a big bowl of salad dressing can carry you through multiple days. By preparing your staple foods in advance, healthy meals become quick and effortless—no matter how busy your schedule gets.
These 14 steps, while basic on the surface, align with the best scientific evidence on disease prevention, immunity, and aging. Think of them as cornerstones of the Nutritarian approach—nutrient-dense, life-extending strategies that work synergistically to keep your body lean, strong, and youthful.
Implement even a few of these habits and you’ll notice tangible improvements in your energy and well-being. Give them all a try for two weeks. Once you feel the difference, you’ll never want to go back.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.