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Summary
On episode 377 of 40+ Fitness, Coach Allan sits down with Ashley Boudet, a naturopathic doctor trained at the National University of Natural Medicine and a board member of the International Congress of Naturopathic Medicine, and co-author of The Ultimate Age-Defying Plan.
Ashley argues that eating well and staying sharp as you age comes down to self-care you can actually do yourself, starting with cooking your own food and knowing what to do with unfamiliar plants once you buy them.
The conversation covers her NOURISH framework, why kidney health deserves more attention as a lifestyle issue, and practical tricks for making healthy meal prep fast instead of overwhelming.
Links
- https://doctorandchef.com
Key Takeaways
- The NOURISH framework covers seven daily habits. Nutrition, Oxytocin, Use it or lose it, Relationship, Intention, Sleep, and Hydration are the seven areas Ashley says have the biggest daily impact on staying mentally sharp and physically fit as you age.
- Oxytocin, the “happiness hormone,” is easier to boost than most people think. Research shows even a 20-second hug raises oxytocin levels. Ashley says being outside, talking with a friend, or laughing over a good meal all count.
- Cooking your own food engages senses that takeout never can. Ashley describes inviting all five senses into cooking, smelling the herbs, watching the process, even considering where the food came from, and says the care put into a meal (what she calls its “prana”) genuinely affects digestion and health.
- Kidney health is a lifestyle disease, not just a medical one. Chronic kidney disease ranks in the Council on Aging’s top 10 aging concerns, right alongside heart disease and diabetes, and Ashley says the same daily habits, hydration, nutrition, and exercise, protect the kidneys too.
- The “monk bowl” is a template for a fast, balanced meal. Combine a grain (quinoa, rice, or rice noodles), a green (any colorful vegetables), and a protein (tempeh, tofu, lentils, or beans), then top with seeds, avocado, or sauerkraut.
- Pre-made spice blends cut prep time without sacrificing flavor. Mixing herbs like parsley, basil, and oregano into an Italian blend, or cayenne into a Mexican blend, lets you add variety to simple meals without extra work each night.
- Preparing ahead and organizing your kitchen removes the friction that kills healthy eating habits. Ashley recommends setting aside time on a weekend day to plan the week’s menu and set up an organized cooking space, which she says matters as much as the recipes themselves.
- Ashley’s three strategies to get and stay well: nourish your body through food, water, and movement; nourish your mind through joy, quiet, and time in nature; and nourish your connections to family, friends, and community.
“Food is our medicine.”
Ashley Boudet