In this December 2023 conversation, Peter Álvarez Mora and Leonardo De la Hoz address the connection between personal health and environmental sustainability. The starting point is to debunk common myths—such as completely eliminating a macronutrient or basing your diet on calorie counting—and propose an approach focused on food quality and how "food is information" for the body.
The concept of basal metabolism is simply explained as the energy the body needs for continuous existence. Based on this, it is recommended to prioritize a balanced diet of macro and micronutrients over short-term restrictive strategies. It also warns about the low nutritional density of many ultra-processed foods and their potential addictive effects.
The authors advocate personalization: meal frequency and timing should be tailored to the context and circadian rhythms. They argue that, for many people, two full meals within a reasonable eating window are sufficient, and they point out that intermittent fasting—at least 14 hours—is a long-standing practice that can promote health when applied judiciously.
The dialogue links these habits with sustainability: cooking more at home with fresh, local foods, reducing the number of meals, and avoiding processed foods reduces energy consumption, packaging, and waste. Furthermore, organizing your day to sleep better and walking or cycling more often contributes to both individual well-being and a smaller carbon footprint.
Finally, it is emphasized that changes can be perceived in just a few weeks if you are consistent, especially due to the rapid cell renewal of the intestine. The invitation is to adopt a balanced lifestyle—nutrition, rest, and exercise—that is sustainable over time and compatible with personal and work responsibilities.
During the talk, Peter Álvarez emphasized that "it doesn't make sense to consume only one nutrient when eating; you always need to provide your body with carbohydrates, proteins, fats, and micronutrients." He also warned that "the big problem is that people eat a lot of low-nutrient-density foods, and the body keeps asking for more because it's not getting what it needs."
For his part, Leonardo De la Hoz shared personal examples: “On the Atlantic coast, we generally eat very poorly, with too much rice and too little other foods.” He also recalled that “when I quit sports in college and traded exercise for late nights and fast food, my psoriasis appeared, which showed me how habits affect long-term health.”
Álvarez also insisted that calorie counting is not a reliable method: “Diet and lifestyle are so personalized that saying someone should consume a certain mathematical amount of calories is irresponsible. Eating a boiled potato isn't the same as eating processed potato chips, even though they're numerically the same thing.”
Along the same lines, De la Hoz highlighted the relationship between health and the environment: "If I try to eat freshly cooked food and avoid reheating it, I'm not only taking care of my body but also saving time and energy. Sustainability isn't just about the environment; it's also about making better use of personal resources."