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Can You Really Stay Healthy Anywhere in the World with Just Three Simple Habits?
Jul 11, 2025
Healthy living isn’t a mystery, a trend, or a one-size-fits-all program. It’s a lifestyle grounded in three simple principles anyone can apply: eat fresh, stay full with nourishing foods, and stay fit through regular movement. In this episode of #ReluctantLowCarbLife, Anita breaks down the Trifecta of Health—Fresh, Full, and Fit—and how this approach works whether you’re in a Tokyo high-rise or a beach town in Brazil.
You can also click here (https://reluctantlowcarblife.com/fresh-full-and-fit-a-trifecta-for-healthy-living-anywhere-in-the-world/) to read more about Fresh, Full, and Fit: A Trifecta for Healthy Living Anywhere in the World.
#ReluctantLowCarbLife #HealthyLivingAnywhere #FreshFullFit #SimpleHealthHabits #GlobalHealthTips #LowCarbLifestyle #WholeFoodLiving #FitnessMadeSimple
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0:01
[Music]
0:06
Hi, this is Anita from the Reluctant
0:08
LowCarb Life. If you've been listening
0:10
to my podcast, you know that there are
0:12
three things that we talk a lot about
0:13
which is called our trifecta of health.
0:16
And today I want to talk a little bit
0:17
more about the trifecta of health. I
0:20
consider it to be so important, just an
0:22
essential part of living. I really
0:24
believe it's something that anyone can
0:26
do and you can do it anywhere in the
0:28
world. We've written a blog post
0:30
entitled Fresh, Full and Fit: A Trifecta
0:33
for Healthy Living Anywhere in the
0:35
World. And in fact, if you live outside
0:39
the United States, this in a way is kind
0:41
of easier. I live in Hanoi, Vietnam, and
0:44
I have to say that eating fresh foods
0:47
and foods that are not alloced is a lot
0:50
easier than in the United States. In
0:53
fact, fresh foods and fresh fruits and
0:56
vegetables and meats are all, you know,
0:59
actually a lot cheaper than any type of
1:01
processed food. So, let's talk first
1:04
about fresh. Why we believe in eating
1:06
foods that are fresh? You know, fresh
1:08
food is the beginning of everything. You
1:11
know, allocessed food has been shown to
1:13
be foods which are been chemically
1:15
modified. There's been a lot of studies
1:17
recently. A book that I read that I
1:20
highly recommend is by a Dr. Chris Van
1:22
Tolken which is called multi-processed
1:25
people and in there he talks about how
1:28
dangerous essentially is ultrocessed
1:30
foods are that ultrocessed foods is not
1:32
real food but yet for some people
1:35
they're eating 80% of multi-processed
1:37
foods which means that they're 80% of
1:39
the foods they're getting are not real
1:40
foods. So you know the fresher the foods
1:43
the more nutrients they hold. They have
1:45
they hold more vitamin A, vitamin C,
1:48
vitamin E, vitamin B. They have minerals
1:51
like potassium, magnesium, antioxidants
1:54
to fight in inflammation,
1:57
you know, and all of these things will,
1:59
you know, degrade over time in the in
2:01
the processed foods. You know, fresh
2:03
fruits, vegetables,
2:05
grains, you know, beans, eggs, dairy,
2:09
fish, and unprocessed meat are loaded
2:12
with some great raw materials for your
2:15
body. Processed foods are essentially
2:18
foods that have been stripped down of
2:20
fiber. They've been drowned in sodium
2:22
and sugar. They're often fortified to
2:25
make up for what was removed. But
2:27
there's a lot of synthetic nutrients in
2:29
the foods that aren't suitable for, you
2:31
know, for nature's real versions.
2:33
They're not suitable for they're not as
2:36
good as what you can find in nature, you
2:38
know. So, your body will absorb the
2:41
minerals and the vitamins better in
2:43
fresh foods than they would from
2:45
multi-processed foods. You can find a
2:47
lot of great fresh food all around the
2:50
world. And a lot of the, you know, great
2:52
basic foods that people eat, like for
2:55
example, in Mexico, if you're in Mexico,
2:57
fish tacos, you know, that's I love fish
3:00
tacos. Or in Thailand, you can always
3:02
find great stir-fried vegetables with
3:04
tofu.
3:06
So, you might ask yourself, why do we
3:08
need to get back to fresh foods? Well,
3:09
it's simple. Our our grocery stores are
3:12
filled with boxes and plastic.
3:14
Ingredients's
3:16
list run for paragraphs. If you need a
3:19
degree in chemistry to understand what
3:22
you're eating, it's probably not helping
3:24
your health. So, that's really the crux
3:27
of it all. If you need to have a degree
3:29
in chemistry and you don't know what all
3:31
these chemicals are that you're putting
3:32
into your body, you probably it's not
3:35
good for you. You know, fresh food
3:37
doesn't have to be complicated. You
3:39
know, it can be um doesn't be, you know,
3:41
endless hours in the kitchen. It can
3:43
actually be very simple. It can be very
3:44
easy. You know, you can have a smoothie
3:46
with spinach, banana, and almond butter,
3:48
or you can have an apple with a handful
3:51
of almonds. It it doesn't have to be a
3:54
very complicated kind of thing, you
3:56
know. So, what does a fresh plate look
3:57
like? Well, half the plate should be
3:59
vegetables, you know, steamed,
4:03
raw, grilled, or roasted. One quarter
4:06
high quality protein,
4:09
and one quarter whole grains or starchy
4:11
vegetables.
4:13
You can add some extras on there which
4:14
would be some healthy fats as you know
4:16
avocado, um, olive oil or nuts. And
4:20
that's one of the reasons why I love I
4:22
love fresh foods because fresh foods are
4:24
such a great way of eating. And once
4:27
you've eaten fresh foods,
4:30
then you realize that there's so much
4:32
more. You enjoy it so much more than the
4:34
ultroessed foods. The next great thing
4:36
about fresh foods is when you eat fresh
4:38
foods, it really helps you feel full and
4:40
satisfied. So you have what's called
4:43
satiety. You don't feel stuffed. You
4:45
don't feel over full, but you have
4:47
satiety, which means that you won't have
4:49
to eat for a much longer period of time,
4:51
which means you'll eat less. And it it's
4:54
basically it's it's healthier for you
4:57
when you really like when you eat the
4:58
fresh foods. The added benefit is you're
5:01
eating foods that are going to give you
5:02
the nutrients and all of the other
5:03
things that you need and you're going to
5:05
feel full longer. Our last trifecta of
5:08
health is fitness. to move every day.
5:11
You can find a way to move. Find
5:13
something that you enjoy and go out and
5:15
move. If you're not able to do anything,
5:17
walk stairs. We're great believers in
5:19
walking stairs. Or do some yoga,
5:22
stretch, go out to the park. You know,
5:24
there's lots of reasons why we believe
5:26
this trifecta of health works, which is
5:28
about fresh foods, foods that help you
5:30
feel full and fitness, is that you can
5:33
do it anywhere. It's simple. It's a very
5:36
easy plan to follow. And if you do that,
5:38
you will be healthier and have a
5:40
healthier lifestyle. So, I actually have
5:43
an example here where you can put it um
5:45
into practice, one goal, one week way to
5:48
put into practice. I've written a blog
5:50
entitled Fresh, Full, and Fit: A
5:52
Trifecta for Healthy Living Anywhere in
5:54
the World. So, if you're looking for a
5:55
way to be able to become healthier, we
5:57
recommend that you check this out and
5:59
check out our blog post. We'd love to
6:02
hear from you. We'd love to have you be
6:03
part of our community. And if you have
6:05
any comments or questions, you know,
6:07
please do let us know. Thank you so much
6:09
for listening. If you haven't yet, press
6:11
the subscribe button because we're all
6:12
about these three things. Fresh foods,
6:15
foods that help you feel full longer,
6:17
and also fitness, getting some exercise
6:20
in every day. Thank you so much.
6:23
[Music]
#Health
#Nutrition
#Special & Restricted Diets