What I Eat, How I Train + the Only 2 Supplements I Take | Aging Well

Key wellness strategies & self-care / productivity tips

Foundations for healthy aging (big theme)

• Focus on daily habits—not just skincare—for long-term healthy aging.
• Prioritize habits that are evidence-based, sustainable, practical, and fit a busy schedule.
• Eat for nutrition and energy, and pay attention to how foods make you feel (not perfection or appearance).

Nutrition approach (food + meal structure)

Overall diet style (Mediterranean-leaning)

• Follow a Mediterranean diet:
  • Emphasize fruits, vegetables, legumes
  • Include lean proteins (fish/poultry) and whole grains
  • Limit processed foods, while staying flexible (e.g., sweet tooth, eating on the go)
  • No red meat as a consistent baseline for her household (with occasional exceptions for others’ food)

Meal “rules” for consistency (habit design)

• Build meals around protein + fiber early in the day.
• Use predictable routines to avoid daily decision fatigue:
  • She doesn’t want to “make food decisions” every day when life is busy.
  • She prepares food in batch portions to reduce planning pressure.
• She prefers larger portions and fewer snacks.

What she eats (examples)

• Breakfast (often around 11:00)
  • Whole grain oatmeal cooked in a slow cooker (prepared ahead into 4 containers)
  • Add chia seeds for extra protein/fiber/fats
  • Top with nut butter + Greek yogurt + frozen berries
  • Savory option: chia oatmeal + eggs + cheddar + avocado + salsa/hot sauce
• Lunch
  • Hearty bean salad:
    • Legumes (chickpeas/lentils/beans) + lots of chopped vegetables
    • Optional add-ins: cheese (feta/mozzarella), whole grains (farro/quinoa), nuts
    • Dressing: vinegar/lemon-based with lots of greens
  • Fiber is the one nutrition principle with broad agreement.
• Dinner
  • “At least one green vegetable” + a “clear protein source.”
  • Often uses bowls with theme flavors (Southwestern/Asian/Mediterranean): grains + protein + vegetables + herbs/spices
  • “Salad of everything” as a lighter summer dinner: greens + veggies + artichokes + optional sweet potato + feta/mozzarella

Snack & sweet strategy (practical indulgences)

• Snacks are limited; when hungry or craving:
  • Popcorn (olive oil popcorn or similar)
  • Fiber/protein snacks:
    • pea-based chips (e.g., Harvest Snaps)
    • roasted edamame (e.g., Only Bean)
• Desserts:
  • Usually fruit or a small amount of chocolate
  • If truly hungry: Greek yogurt + nuts/dried fruit (+ optional honey)
  • Mentions occasional gummy candies as a weakness (acknowledges they’re processed, but allows them in moderation)

Pre-workout “fuel” snacks

• Frozen date spread + peanut butter
• Homemade “cookie dough pieces” (energy balls)
  • Rebranded as kid-friendly, but eaten pre-workout
  • Typically: oatmeal/flax/hemp/honey/nut butter/chocolate chips

Drinks & hydration habits

• Mostly water + soda (carbonated via an “Arc” system like a SodaStream)
• Sometimes Spindrift, Culture Pop, or small amounts of kombucha
• Alcohol is rare: less than ~5 drinks/year

Training & exercise (strength-focused plan)

Main priority: lifting weights (strength for function + aging)

• Strength training became a focus after pregnancy/postpartum life changes.
• Goals:
  • Maintain functional strength
  • Reduce osteoporosis risk (weight-bearing + lifting)
  • Support skin benefits: lifting may stimulate more collagen and thicker, healthier skin
• Avoids needing a gym by using a home setup (dumbbells + Peloton bike)

Weekly structure (time-efficient)

• Workouts are typically 30–45 minutes, many ~30 minutes.
• Training split:
  • Upper body twice/week: Monday + Thursday
  • Legs twice/week: Wednesday/Thursday/Saturday/Sunday depending on travel
• Example schedule:
  • Monday: 30-min Peloton upper body
  • Tuesday: 1-hour brisk walk (plus social time; easier on a full stomach)
  • Wednesday: 30-min Peloton lower body + 10–15 min core
  • Thursday: 20–30 min Peloton ride (cardio) + 20 min upper body
  • Friday: rest day
  • Weekend: another ~30-min lower body class (then legs and upper are both covered twice/week)
• During travel:
  • Stay consistent with hotel gym + Peloton app

Recovery & realism

• Prioritizes sleep and won’t wake early for workouts.
• If sick/injured/early-morning is required, she won’t force it—sleep stays top priority.
• Enjoys strength training more than cardio because she can see progress and improved body composition.

Productivity / habit management principles (implicit but stated)

• Use batch cooking and predictable meal templates to reduce daily decisions.
• Keep workouts short and scheduled (no gym-hours required).
• Plan around life constraints:
  • early mornings = sleep first
  • busy clinic days = rest or walking
  • travel = app-based continuity

Supplements & FAQ answers (only the ones discussed)

What she drinks/does with alcohol

• Mostly water + carbonated soda.
• Alcohol: almost never (<5 drinks/year).

Calories

• Does not count calories.
• Rationale: after understanding what foods do for energy, counting reduces joy; she only tracks if overeating is a problem.

Supplements (minimal)

• Takes only two supplements:
  • Vitamin D
  • Creatine 5g daily (for muscle mass; also notes possible neuroprotective interest given family Alzheimer’s risk)

Presenters or sources

• Presenter: Dr. Sam Ellis (board-certified dermatologist; skincare company founder; caregiver/physician in San Francisco Bay Area)

Mentioned sources/tools/brands

• The New York Times (Cooking section; recipes by chefs including Nosrat)
• Peloton (workout classes and Peloton app)
• Trader Joe’s (examples: olive oil popcorn; Happy Trekking mix)
• Harvest Snaps
• Only Bean (roasted edamame)
• Culture Pop
• Spindrift
• Arc (carbonation device)
• Prequel (business/travel mention)
• Happy Trekking mix (Trader Joe’s)
• Swedish Fish / gummy candies (occasional dessert cravings)
• SodaStream-like carbonation (general comparison)