Adventures in Sustainable Living Podcast

Episode 241

The Health Benefits of a Sustainable Lifestyle Part One

I have often said that the world just might be a better place if everyone could live like I do. When I go home it is quiet and peaceful with no traffic noise. I sort of have neighbors but I may only see them every couple of weeks if that. 

Much of my time is spent outside even in the winter. I often have chores to do that requires some sort of physical labor which of course gives me regular exercise 

Many people do not understand why I choose to live the way I do. Albeit different from a more conventional lifestyle, it actually has many health benefits. And that is what I want to explore in the next few episodes, the many benefits of a sustainable lifestyle. So join me for E241 The Health Benefits of a Sustainable Lifestyle Part One. 

Welcome back everyone to the Adventures in Sustainable Living podcast. This is your host Patrick and this is E241 The Health Benefits of a Sustainable Lifestyle. 

When you get down to it, there are so many benefits to a sustainable lifestyle that reach far beyond the obvious environmental payoffs. That is why I want to use the next few episodes to cover several topics regarding the many benefits of a sustainable lifestyle. 

But before we get to that let’s talk about the good news story of the week. 

Certainly most of us by now are familiar with severe weather events related to climate change. Well, sometimes that is not always a bad things. 

The east coast of Australia just recently had rainfall that has broken hundred-year records. After the flood waters receded various eucalypt tree species had a mass blooming due to all the extra water. There are around 800 different eucalypt tree species in Australia which provided food and nesting for various species of birds, one of which is the critically endangered honeyeater. Due to all the extra water, the trees are set to bloom during this birds breeding season. This confluence of events may very well guarantee the survival of this species. 

Additionally, there are numerous other species of trees that are blooming due to the excess rain and this also provides food for a wide variety of other species. In additional to that, this mass blooming event has also been good for the local bees. And if it’s good for the bees it’s also good for the local honey producers. So, sometimes extreme weather can be a good thing. 

With that said, let’s move on to this week’s episode. 

The Health Benefits of a Sustainable Lifestyle

I am sure we have all heard of the old saying, if it ain’t broke then don’t fix it. Well, that is how I feel about our culture these days. There was a time when the average person truly provided many things for themselves and were self sufficient in many ways. But modern technology and the internet have changed almost every aspect of our lives. 

We have instant access to hundreds of years of information. We can order anything we want and have it the next day. We no longer even have to go to the supermarket if we don’t want to. Even our meals can be delivered to our doorstep if that is what we want.  

All that being said, most people never stop to consider that our current lifestyles are profoundly unsustainable and unhealthy. The primary purpose of the next several  episodes is to do a comparative breakdown of our traditional lifestyle versus a sustainable lifestyle and show you exactly how a sustainable lifestyle is not only environmentally healthy but it is also good for you and it improves your personal health. 

What is a Sustainable Lifestyle? 

To start out here I want to first mention what a sustainable lifestyle includes. Some major points I want to emphasize are the following: 

• A sustainable lifestyle means making choices that reduce your personal impact on the environment while supporting long-term health and well-being.
• A sustainable lifestyle includes daily habits such as eating whole and local foods, which supports long-term health and well-being. 
• A sustainable lifestyle includes reducing your waste, using clean energy, and living mindfully on less.
• And finally sustainability isn’t just good for the planet—it’s also good for you.

Overview of Benefits

Secondly I want to do a quick overview of  how sustainability supports human health. What I want to emphasize is how a sustainable lifestyle supports the following: 

• Improves nutrition and reduces chronic disease.
• Enhances mental well-being and reduces stress.
• Encourages physical activity and connection with nature.
• Reduces exposure to harmful chemicals and pollutants.
• Builds resilience and stronger community ties.

But there is also a lot of information to cover. That is why I am splitting this up into a series of episodes, each one focusing on a particular topic. 

But to kick things off, this week we are going to first focus on healthier eating. 

Sustainable Eating = Healthier Eating

The bottom line is that sustainable eating equals healthier eating. The reason this is true is that a sustainable diet means cleaner, healthier food choices. If you do not believe me then let’s start with looking at the traditional Western diet or what some would refer to as the standard American diet (SAD). 

Traditional American Diet

Just be aware that the term "traditional American diet" is somewhat ambiguous simply because the United States has a diverse culture influenced by a high immigrant population. The SAD is not truly a single unified cuisine so to speak but rather a collection of eating habits that varies tremendously across different regions of the country and varying demographics.

However, the concept of a "Standard American Diet" (SAD) is often used to describe a typical modern dietary pattern characterized by high consumption of processed foods, added sugars, fats, and sodium, with low intake of fruits, vegetables, whole grains, lean proteins, dairy products and healthy oils.  This dietary pattern is often associated with fast food, which is consumed by about 36.6% of American adults on any given day.  

Furthermore, eating this type of diet has been directly connected to what is called the “diseases of civilization.” This group of diseases includes heart disease, diabetes, obesity, cancer, infertility, mental health issues, as well as other metabolic disease. The bottom line is that this dietary pattern that is high in processed foods and low in nutrient-dense foods contributes to significant health challenges that could otherwise be avoided. 

Now I am going to have more on this a bit later. But, rest assured that the foundation of all of this information is based in science, meaning sound medical research. There is no doubt that a sustainable diet is generally healthier than the traditional Western or SAD in several key ways. So at the outset, let’s look at a comparative breakdown of both dietary patterns, the traditional Western diet and a sustainable diet. 

✅ 1. More Whole, Nutrient-Dense Foods

Traditional Diet:

• High in ultra-processed foods (refined grains, added sugars, artificial ingredients).
• Often low in fiber, vitamins, and minerals.

Sustainable Diet:

• Emphasizes whole, unprocessed or minimally processed foods (fruits, vegetables, legumes, nuts, whole grains).
• Often includes organic or locally grown produce, which tends to be higher in antioxidant levels and contain fewer chemical residues.

📌 Health Benefit: Better digestion, weight control, reduced inflammation, and stronger immunity.

✅2. Red Meat and Processed Meat

Traditional Diet:

• High in red meat, processed meats (sausages, hot dogs), and factory-farmed animal products.

Sustainable Diet:

• Encourages plant-based protein (beans, lentils, tofu) and moderate amounts of sustainably raised meat or fish, both of which are sources of lean protein. 
• Reduces environmental impact while also lowers the risk of chronic diseases.

📌 Health Benefit: Lower risk of heart disease, colorectal cancer, and type 2 diabetes.

✅ 3. Sugar and Sodium Content

Traditional Diet:

• Loaded with added sugars (soda, snacks, baked goods) and high-sodium convenience foods.

Sustainable Diet:

• Focuses on natural sweetness (fruits, minimal sweeteners).
• Uses herbs, spices, and real ingredients instead of processed sauces and snacks that are high in sodium. 

📌 Health Benefit: Lower risk of obesity, hypertension, insulin resistance, and metabolic syndrome.

✅ 4. Healthier Fats

Now you have to remember that decades ago we were told that fat in our diet was bad for us. But current literature is loaded with research proving that fat in your diet is not harmful alongs as it is a healthy type of fat and there is a good balance.  

Traditional Diet:

• High in inflammatory fats (soybean oil, corn oil, hydrogenated oils, canola oil) found in fried and processed foods, commercial baked goods, microwave popcorn, cookies, etc

Sustainable Diet:

• Promotes healthy fats from nuts, seeds, olive oil, avocados, and fatty fish.
• Avoids industrial seed oils and trans fats.

📌 Health Benefit: Supports heart and brain health, reduces chronic inflammation that is directly associated with numerous chronic health conditions that often result in an early death. 

✅ 5. Mindful Eating and Lower Food Waste

Traditional Diet:

•  Strongly linked to our convenience culture: fast food, supersized portions, prepackaged microwave meals and even distracted eating.

Sustainable Diet:

• Promotes home-cooked meals, seasonal eating, and thoughtful portion sizes.
• Reduces overeating and food waste, encouraging more balanced nutrition.

📌 Health Benefit: Better portion control, improved digestion, reduced risk of chronic disease.

In this case, it is useful to focus on a traditional Japanese saying whenever you are eating a meal. That saying is “Hara Hachi bun me.” This is a Confucian teaching that instructs people to eat until they are 80% full. 

This phrase is rooted in the Okinawan tradition and emphasizes eating in moderation, which is believed to contribute to a lower body mass index, increased longevity, and even helps to prevent dementia in the elderly.  This traditional concept encourages us to stop eating when we are slightly full rather than completely full, promoting healthier eating habits. This practice is also a part of a broader cultural emphasis on mindfulness and respect for food.

✅ 6. Fewer Chemical Residues

Traditional Diet:

• Often includes pesticide-laden produce and processed foods with artificial colorings, flavors, and preservatives.

Sustainable Diet:

• Favors organic or regenerative agriculture with lower pesticide use.
• Avoids artificial additives and preservatives.

📌 Health Benefit: Lower toxic burden, potentially reduced risk of hormone disruption and certain cancers.

✅ 7. Better Gut Health

Traditional Diet:

• Low in fiber and fermented foods; high in sugar and processed fats, which harms our gut flora, which is the healthy type of bacteria which lives in our GI tract. 

Sustainable Diet:

• High in dietary fiber from plant foods and often includes fermented foods (like sauerkraut, yogurt, kimchi).
• Supports a diverse and balanced gut microbiome.

📌 Health Benefit: Improved digestion, stronger immunity, better mood regulation.

Now, in my previous episode I talked about the slow death of the home cooked meal. This is mostly the result of our convenience culture but it is also affected by changes in our family dynamics. But the bottom line is that in general we are cooking fewer and fewer meals at home. Unfortunately, the average person does not realize the long-term health implications of maintaining such a dietary routine. 

What I want to emphasize is that several studies have shown that frequent consumption of meals prepared away from home has been linked to an increased risk of early death. Additionally, highly processed foods, which are often consumed when dining out, have been associated with premature death. 

One study estimated that around 57,000 premature deaths in Brazil in 2019 were attributable to the consumption of ultra-processed food.  Another study found that higher consumption of most ultra-processed foods is linked to a slightly higher risk of death, with ready-to-eat meat, poultry, and seafood based products, sugary drinks, dairy based desserts, and highly processed breakfast foods showing the strongest associations.

Poor diets, which often include frequent consumption of meals prepared away from home, are responsible for a fifth of deaths worldwide, with subpar nutrition being a bigger health threat than well-known risks such as  smoking. The study also found that globally low intake of healthy foods and high intake of unhealthy foods is the leading cause of mortality in many countries.

The bottom line here is that a sustainable diet includes: 

• Local, seasonal, and organic foods which tend to be fresher and more nutrient-rich.
• A plant-based diet, common in sustainable lifestyles, reduces risk of heart disease, diabetes, and obesity, cancer and many other lifestyle diseases 
• Avoiding processed foods cuts out excess sugar, salt, and preservatives.
• Bonus round: Eating less meat and more plants is good for both your body and the environment.

🎯 Conclusion: Why It's Healthier

A sustainable diet supports:

• Preventive health: Lowers the risk of lifestyle diseases.
• Nutritional balance: Delivers more of what your body needs—and less of what is harmful.
• Long-term well-being: Encourages eating habits that support your personal health and the health of our planet.

There is no doubt that our culture and present lifestyles are profoundly unsustainable. The way we live not only affects the health of our planet but it also deeply affects our personal health. Eating sustainably is truly a lifestyle shifts that not only improves our nutrition but it also fuels efforts for a sustainable future. 

The benefits of living a sustainable life are just as profound as the detriments of not doing so. But these are the topics that I am going to cover in the next few episodes. So I hope you will joint me next week for part two of the healthy benefits of a sustainable lifestyle. 

But for now, this is your host Patrick signing off. Always remember to live sustainable because this is how we build a better future.