science-based weight loss and longevity

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This chapter examines best evidence for weight loss, chronic disease prevention, and longevity. It shares science-based consensus and dietary advice on how to lose weight, prevent a heart attack, control appetite, and live longer, highlighting the role of a plant-based diet. It defines healthy and sustainable eating, including reducing ultra-processed foods (UPFs), refined grains, sugar, and salt; increasing whole grains, beans, nuts, and legumes; and limiting (or avoiding) meat and dairy. It discusses weight loss diets (Paleo, high-protein, WW, low-fat, Whole Foods Plant Based [WFPB], meal replacements) reminding that appetite and calories are key—alongside finding a diet you can stick to. It explores the five Blue Zones, the world’s longest-lived populations who consume diverse plant-based diets within their unique culinary traditions. It closes on caloric restriction (and calorie-restriction mimetics) in longevity and considers scientific and technologic innovations like digital upload, artificial intelligence—or even a “god pill.”