How to Change your Diet to not DIE and LIVE happier lives

Today we ll talk about fooooood. 

Okay, this subject is dear to me since I have researched a lot on the subject when I discovered what really happens behind the scenes of the food Industry. I worked in a sausage factory. (Title of my sex tape? ) And it s pretty gross. But that’s the subject of another video!

Let’s have a quick look at this number 


Beautiful number isn’t it?

No but seriously this blew my mind:

The leading cause of death

The cause of 70% of deaths in the US is TOTALLY PREVENTABLE!and that’s because each and everyone has the power to change one thing. What you put in your body!  What??Why isn’t everyone talking about this! 

Breaking news, food kills over 1.7 million Americans every year. We could save more than 70% of deaths?? Da f#*k?

Before digging into this juicy subject, let’s talk about hormones. 

I bet you didn’t know I would say that! If you did you are a clairvoyant and need your own tv show!


What is serotonin? No it’s not some kind of fancy zero calorie gin based tropical cocktail. Should I open a bar with hormone related name drinks? That sounds like a terrible idea, unless near a medical campus. George call our investors!

Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system doesn’t just help you digest food, but also guid your emotions. 

Obesity in numbers

According to the National Center for Health statistics, 42.4 %of adults in the US suffer from obesity which is a  major causes of heart diseases, diabetics and 20% of cancers .

They also found that sever obesity is greater among Hispanic and black communities. 

Unfortunately minorities are the first targeted by food chains and can’t afford buying fresh fruits and produces. Why? Because who can buy a strawberry when they cost 20$ each? Luca loves strawberries!

Find below tips on where and how to find affordable healthy food. 

A recent estimate suggested that the medical costs of adult obesity in the United States amounted to almost $150 billion per year. 

Oh man, I would buy myself so many Tesla’s with that dough!

Obesity has reached epidemic proportions globally, with at least 2.8 million people dying each year as a result of being overweight or obese.

Cardio-vascular diseases vs…

Cardio-vascular diseases is the leader in the grim reapers tool kit. To give an idea, the main cause of cardio-vascular diseases is bad nutrition, along with smoking, inactivity and other life style issues. 

Globally  17.79 million people died of heart attacks in 2017

That’s about: 

-14 times more than road kills (1.24 million)

-19 times more than aid (954,492)

-96 times more than alcohol abuse (184,934)

-684 times than terrorism (26,445)

-1976 time more than natural disasters (9,602)

Watching the news I thought the world was in constant danger of earthquakes and terrorist attacks, but now we know who the real Voldemort is: McDonaldsssssssssss. 

How has obesity increased in our world? 

One of the main reason is…eating dumb s#!t? Well, yes but also eating outside of home. Cheap and sugary stuff available fast to satisfy our fast life style. 

Consuming foods away from home particularly from restaurants, has increased in the last few decades. It was 18% in the 70’s. Now about  40% if Americans eat at fast foods daily!   

ADHD in kids 

We all know junk food can cause obesity which is bad for your heart and body in general. But it’s also really bad for mental health. 

And in a new study of 120 children and adolescents, consuming fast food, sugar and soft drinks was associated with a higher prevalence of diagnosed attention-deficit hyperactivity disorder (ADHD)

The problem with salt  

In the US, It is estimated that a 40% reduction sodium intake would save 280,000–500,000 lives over the next 10 years. Da hell?

However, because most of the sodium in foods is added during processing by the food and restaurant industry, it is difficult for consumers to regulate their intake. Unless you cook at home. 

Food and chronic diseases

A chronic condition “is a physical or mental health condition that lasts more than one year and causes functional restrictions or requires ongoing monitoring or treatment” . Not a disease created by Chronos in: Avengers Retaliation!

Chronic diseases are among the most prevalent in the United States. Nearly half (approximately 45%, or 133 million) of all Americans suffer from at least one chronic disease and the number is growing. What???

Chronic diseases—including, cancer, diabetes, hypertension, stroke, heart disease, respiratory diseases, arthritis, obesity, and oral diseases—can lead to hospitalization, long-term disability, reduced quality of life, and super happy fun time! Nope, death. In fact, persistent conditions are the leading cause of death and disability.

Not only that, it’s super expensive! 1.65 trillion dollars!!!!!!! Are m spend every year on chronic diseases. That’s 6% of the US s GDP. You can buy about 47 million Tesla model 3 with that money! 

In terms of public insurance, treatment of chronic diseases comprises about : 96 cents per dollar for Medicare and 83 cents per dollar for Medicaid. Wait all my taxes go to help save people from sugar??

It is our duty as humans to learn, understand, and prevent these diseases if we want to not only improve our quality of lives but also save the future generations. 

What causes these diseases? Not only food but life style

Chronic diseases can be prevented and monitored by healthy foods, exercise and avoiding smoking and alcohol abuse. That’s it! And YOU have 100% control of that! Congratulations you live!


Millions of lives and trillions of dollars can be saved just by changing life style. Of course it isn’t easy especially for minorities and people from poorer brackets. Also it can be difficult to find what diet is best. Everyday it seems like there is a new fad: “Eat bacon all day and lose 97% of your body fat with this new Porco diet!”

But certain things seems to be agreed by most experts and here are some things you can do:  

Food to reduce anxiety 

Study found that to avoid anxiety a diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important.

Don’t skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.

-Lack of magnesium, zinc and omega3 have been linked with anxiety and depression. Leafy greens such as kale and Swiss chards. (Switzerland represent yo) are rich in magnesium. Cashews are rich in zinc. Chia seeds, Brussel sprouts and walnuts are rich in omega 3.

Probiotics may also help with the gut health.  

Inflammation is also linked with anxiety. To reduce it, eat plentiful of antioxidant rich food.  Such as 

  • Beans: (Dried small red, Pinto, black, red kidney)
  • Fruits: (Apples, prunes, sweet cherries, plums, black plums)
  • Berries: Blackberries, strawberries, cranberries, raspberries, blueberries, gojiberroed 
  • Nuts: Walnuts, pecans (serotonin),
  • Seeds: hemp seeds, flaxseeds, chia seeds  for fats and proteins 
  • Vegetables: Artichokes, kale, spinach, beets, broccoli, asparagus
  • Sweet potatoes ( complex carbs high in fiber and sugars
  • Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and rosemary and sage 
  • Foods rich in B vitamins, such as avocado and almonds

Food to reduce depression 

A 2017 study found that a diet rich in fruit, whole grains, vegetables, fish, olive oil and low-fat dairy was associated with a lower risk of depression, whereas a diet rich in greater amounts of red meat, refined grains, sweets and high-fat dairy products was linked to a higher risk of depression.

Natural supplements

Supplements are meant to be supplements. Only use them with discretion and know what it does to your body. First try naturals easy raw superfoods: 

If you need more antioxidants, eat berries.

-Dark leafy greens for vitamine A, C, calcium and fibers

-Nuts for healthy proteins and fats 

-A table spoon of olive oil vitamine E and healthy fat

-Cruciferous vegetables are rich in folate, vitamines, fibres and also have a anti cancer, bacterial and viral effect according to the national cancer institute 

-Tomatoes are rich in vitamin C and reduces risk of prostrate cancer.


If you need more then try the more rare type of super foods. According to super food expert  Darin Olien, these would be his top choice:

Moringa leaves also called the miracle tree.

Barukas it’s like almonds on stéroïdes, low calories and packed with nutrients 

Chaga mushroom, this mushroom is actually, used to treat diabetes, cancer and heart diseases. 

Açaí roots and spirulina are great too but should be taken raw for best benefits, not in powder. 

Other supplements

I am personally vegetarian because I don’t want to support animal cruelty, because a plant rich diet seems to be the healthiest options and because of global warming linked to the meat industry. So I get some of these vitamin, fat and minerals as supplement to be on the safer side. Mainly omega, b12 and a vegan protein powder.

Check the link below to find out where I buy them. 


We are 70% water. when we are dehydrated we get headaches, we can’t think clearly, we get tired. I know it may sound silly but drink your 15.5 cups or 3.7 liter of water a day.  I know I tend to forget to drink. Apparently 7% of Americans don’t drink water. They start with coffee and then keep going with sodas. Water and a pinch of Himalayan salt for electrolytes is all you really need. 

When you go out

Studies have compared “traditional” diets, like the Mediterranean diet and the traditional Japanese diet, to a typical “Western” diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and hey contain low amounts of lean meats and dairy. They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern. In addition, many of these unprocessed foods are fermented, and therefore act as natural probiotics.

Cool I can eat all the pizzaaaa!!

No! Well you can make homemade pizza using whole wheat, a pinch of salt, water and olive oil for the dough and use organic mozzarella and if you feel like it parmiggiano. That’s okay. But don’t go and eat that oily disgusting fast food pizza everyday.

Where to buy cheap food

Dollar stores often have a variety of fresh produce. I know it’s not organic but if you do your best to by local seasonal produce, it’s the best you can do. Visit the Sunday markets and support your local farmers if you can. Make friends with them so they get you a family discount! If you can’t: 

In Los Angeles 99cent stores had some decent stuff. In Chicago I used to go to cermak and found great deals. I would load up on cheap veggies when I saw a good deal and freeze them. In New York I mainly went to Trader Joe’s. And in Osaka, Japan, gyonmu is where you find the best prices. In Switzerland, denner has great cheap stuff. I love la coop but don’t go for organic if you can’t afford it. if you can, of course always use your buying power to show capitalism that healthy, green, sustainable grown food has a demand to tilt the scale for other companies to develop their green lines. 

If you don’t live in any of these parts of the world, Google to find cheap places to buy produce in your region. 

The other great way to get what you need is to subscribe to one of the food delivery services where they deliver fresh produce weekly.

What to cook

Google cheap and healthy meals. If you love Japanese food check out this channel for tips and ideas. And here is a good blog for cheap vegan recipes. If you want me to make a video about easy simple and cheap recipes write it down in the comments. 

Butt crack… I mean bottom line!

Reduce sugar, salt, don’t eat out (if you do chose italian or Japanese) avoir fast foods. eat Whole Foods, unprocessed, low in added sugar and saturated fat.

When you do your groceries, check the labels.

But be careful not to eliminate carbs and fat entirely because your brain is 60% fat and omega 3 are important for neurones to communicate.

Which food are you going to start eating more of?


Published by lucanicora

Actor, Filmmaker, Content creator and Mental Health Advocate

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