You Are What You Eat: Food & Health

Reflections on the Twin Experiment Documentary & the Power of Food

Food is more than just fuel—it’s the foundation of our health, energy and longevity. After watching You Are What You Eat: The Twin Experiment on Netflix, I was left with so many thought-provoking insights about how our diets shape not just our bodies but also our minds and the environment around us.

This documentary compares identical twins following different diets—one plant-based and the other omnivorous—to analyze the impact of food on their overall health. What struck me the most is how much of what we eat affects us at a cellular level, influencing everything from inflammation and metabolism to long-term disease risks.

As someone recovering from a myomectomy and working towards achieving a fit, beautiful, curvy and admirable body without spending endless hours in the gym, this documentary hit home. It has made me rethink my eating habits, and I’m now seriously considering consulting a nutritionist and transitioning to an intentional food lifestyle.

The Science of Food and Health: What the Documentary Teaches Us

The documentary dives into groundbreaking studies that explore the powerful relationship between food and health. It’s not just about what we eat, but how our food choices can shape our long-term well-being. Here’s what we can learn from the research presented in the documentary:

1. Food is Medicine

The concept that “food is medicine” is becoming more widely accepted as research continues to uncover the healing power of a nutritious diet. The documentary highlights the importance of a whole-food, plant-based diet in reducing the risk of chronic diseases like heart disease, diabetes and certain cancers.

One of the most influential studies referenced is The China Study by Dr. T. Colin Campbell. This extensive research, which followed the dietary habits of over 6,500 people across rural China, revealed that populations who primarily consumed plant-based diets had a lower incidence of chronic illnesses and lived significantly longer, healthier lives. What makes this study so compelling is that it underscores the potential of plant-based eating as not just preventive but also therapeutic for various diseases.

In addition, plant-based foods are rich in antioxidants, vitamins and minerals that support the body’s natural defense mechanisms, helping to repair cells, fight inflammation and reduce the burden on our organs. Shifting to a diet that prioritizes these foods doesn’t just prolong life—it improves its quality by reducing the number of years spent suffering from disease.

2. Gut Health is Everything

Another critical takeaway from the documentary is the vital role of gut health in overall well-being. Our gut is home to trillions of bacteria that form our microbiome, and this microbial community plays a key role in digestion, immunity and even mental health.

A diet rich in fiber from plant-based foods like fruits, vegetables, whole grains and legumes helps nourish these gut bacteria, promoting a healthy microbiome. In contrast, a diet high in processed foods, refined sugars and unhealthy fats can lead to an imbalance in gut bacteria, which contributes to issues like bloating, constipation, digestive discomfort and even weakened immunity.

The science is clear—gut health is connected to a wide range of health issues, from inflammatory conditions to mental health disorders. By adopting a fiber-rich, plant-based diet, we not only protect our digestive system but also strengthen our immune defenses and support our mental well-being, creating a strong foundation for lifelong health.

3. Animal-Based vs. Plant-Based Diets: The Twin Experiment’s Findings

Perhaps the most striking part of the documentary is the twin experiment, where two genetically identical individuals followed radically different diets to see how their bodies responded. The plant-based twin experienced several notable improvements in health markers, showcasing the significant impact that food choices can have on heart health and inflammation.

The plant-based twin saw a reduction in cholesterol levels, a decrease in systemic inflammation, and an improvement in overall cardiovascular health. These benefits are largely attributed to the anti-inflammatory properties of plant-based foods, which contain compounds like antioxidants and phytochemicals that help reduce oxidative stress and inflammation throughout the body.

On the other hand, the omnivorous twin, who continued to eat a diet that included animal products, did maintain muscle mass—an important factor in physical fitness—but showed slightly higher markers for inflammation and a greater risk for long-term chronic diseases like heart disease and diabetes. Even though this twin’s muscle mass was preserved, the overall health risks associated with a diet high in animal products were evident, suggesting that the benefits of plant-based foods might outweigh the challenges of an omnivorous diet, especially in terms of preventing long-term health complications.

This experiment beautifully demonstrates the powerful effects of diet on long-term health and how even small changes in food choices can lead to dramatic improvements. The contrast between the twins underscores how a whole-food, plant-based approach can not only prevent the onset of chronic diseases but also actively reverse some of the damage caused by unhealthy eating habits.

What happens to your body…

Food, Culture & Aging Well

In Kenya, food is not just a necessity—it’s a celebration of culture, tradition and community. Meals are a time for connection, storytelling and shared experiences. From the beloved ugali na sukuma (maize porridge with kale) to the tantalizing nyama choma (grilled meat), food in Kenya brings people together in a way that nourishes both the body and the spirit. It’s more than sustenance; it’s about bonding with loved ones, creating memories and preserving traditions that have been passed down through generations.

However, as Kenya experiences rapid urbanization and globalization, lifestyles and eating habits are shifting. Fast food chains are becoming more common, and many Kenyans are increasingly turning to processed, fried and convenience foods. These changes in diet are contributing to a rise in lifestyle diseases such as diabetes, hypertension and heart disease—conditions that were once less prevalent in traditional Kenyan diets.

The rise of processed foods has introduced more sugar, unhealthy fats, and additives into the daily diet, which can cause long-term harm to our health. While these foods might be convenient and appealing in the short term, the long-term effects on our well-being are undeniable. The increasing rates of chronic illnesses like obesity, diabetes and high blood pressure are a wake-up call that we need to reconsider our dietary choices and focus on preventive measures for a healthier future.

At the heart of this shift is a phrase many Kenyans hold dear: “Kula vizuri ushibe” (eat well and get full). But what does “eating well” really mean in the modern context? For many, it’s about consuming large portions of food to satisfy hunger, often at the expense of nutritional quality. However, eating well doesn’t necessarily mean eating in excess. In fact, it’s time to redefine what it means to nourish our bodies.

Eat well…

To eat well in today’s world is to embrace the power of nutrient-dense, whole foods. It means prioritizing foods that are packed with vitamins, minerals and antioxidants—those that support the body’s natural functions, promote longevity and prevent disease. These include a variety of fresh fruits, vegetables, legumes, whole grains and lean proteins. Foods that are close to their natural state, unprocessed and minimally refined, offer the best fuel for our bodies.

Kenya’s traditional diet was rich in plant-based foods and natural sources of protein, offering a balance that supported health and vitality. Meals like sukuma, ndengu (green grams), and njugu (peanuts) provided not just sustenance but also critical nutrients that helped fight inflammation and boost immunity. The shift toward more processed foods means we’re losing touch with these time-honored traditions that supported our ancestors in aging well.

By reconnecting with these natural, whole foods and focusing on mindful eating, Kenyans can reverse the tide of lifestyle diseases and start prioritizing longevity and quality of life. It’s time to blend the best of our cultural heritage with the advancements in nutrition science, creating a modern yet health-conscious approach to eating.

Ultimately, eating well is about finding balance—nourishing our bodies with food that supports our health and well-being, not just filling up on food that offers little nutritional value. It’s time we shift the narrative from quantity to quality, from excess to nourishment, and make intentional choices that contribute to aging well, preserving not only our health but also our rich cultural practices around food.

The Ideal Age to Start Eating Intentionally

While it’s never too late to make healthier food choices, research indicates that there’s an ideal time to start becoming more mindful of what we eat—especially in our mid-20s to early 30s. Between the ages of 25 and 35, our bodies undergo significant changes that make our nutritional choices more impactful for long-term health. During this period, our metabolism naturally begins to slow down, and our bodies are less efficient at burning calories, which means that poor eating habits can start to show their effects more clearly in the years to come.

By the time we reach our late 20s and early 30s, the damage caused by years of poor dietary choices, if not addressed, can compound. This is when lifestyle-related diseases like obesity, high cholesterol, and even early signs of heart disease can begin to take root. What we eat during this stage can either set us up for a future of good health or contribute to ongoing health struggles as we age.

In Kenya, many young professionals, especially those navigating the hustle and bustle of urban life, often turn to quick, convenient meals like chipo mwitu (street fries) and sodas as their go-to options. While these meals are undeniably tempting due to their affordability and convenience, they are typically loaded with unhealthy fats, sugars, and sodium. Regularly consuming foods like these can quickly contribute to the buildup of unhealthy fat, increased blood sugar levels, and a higher risk of developing chronic conditions such as hypertension and type 2 diabetes.

Small changes…

However, there’s good news—small, intentional changes can make a significant difference to your health. The key is to start making mindful decisions about what we eat, focusing on the quality of food over quantity, and incorporating healthier alternatives. For example, opting for grilled rather than fried foods can drastically reduce the intake of unhealthy fats, which contribute to high cholesterol and weight gain. Increasing the intake of vegetables, which are packed with fiber, vitamins, and antioxidants, can support digestion, boost immunity, and reduce inflammation in the body.

Simple swaps can also have a profound effect. Instead of reaching for a sugary soda, try hydrating with water, herbal teas, or fresh fruit juices that are naturally sweetened. Instead of consuming deep-fried snacks, opt for baked or roasted versions of your favorite comfort foods. These small adjustments can help stabilize blood sugar levels, reduce inflammation, and maintain a healthy weight—all of which are essential for aging well.

Taking a proactive approach to your health and nutrition from the age of 25 can set the foundation for a healthier, more vibrant life as you grow older. The choices we make now can impact our energy levels, productivity, and overall well-being in the years to come. So, while it’s never too late to start, why wait for a wake-up call? Begin making intentional, health-conscious choices today to ensure that the future version of yourself is one that’s thriving, not struggling to reverse the damage done by poor eating habits.

By embracing intentional eating, we empower ourselves to maintain good health, fight off diseases before they start, and enjoy a long, fulfilling life—one meal at a time.

How to Transition to a Healthier, More Intentional Diet

If you’re considering making better food choices, here’s where to start:

Beginner-Friendly Steps to Healthier Eating

1. Increase your vegetable intake (Start with 50% of your plate being veggies).
2. Reduce processed foods and added sugars.
3. Drink more water—at least 2–3 liters per day.
4. Include plant-based protein sources like beans, lentils, and tofu.
5. Limit deep-fried foods (opt for grilled or steamed alternatives).
6. Eat whole grains instead of refined grains (e.g., brown rice over white rice).

Affordable Superfoods to Incorporate into Your Diet

How Can Someone on a Budget Start Eating Healthier?

A common argument against healthy eating is that it’s expensive. But here’s the truth: it doesn’t have to be. Here are some budget-friendly tips:

• Buy local and in season. Seasonal fruits and vegetables are cheaper and fresher.
• Cook at home. Preparing your meals saves money and helps control what goes into your food.
• Buy in bulk. Staples like beans, lentils, and rice are affordable and can be bought in bulk to reduce costs.
• Reduce meat consumption. Meat is expensive. Replacing some meals with plant-based protein options saves money and improves health.

The Role of Sleep in a Healthy Lifestyle

As someone who truly cherishes their sleep, I cannot emphasize enough how vital it is for overall health and well-being. Sleep is often underrated in the conversation about healthy lifestyles, but it plays a critical role in nearly every aspect of our physical and mental health. It’s not just about feeling rested—proper sleep is essential for regulating appetite, supporting metabolism, and allowing the body to recover and heal.

In our fast-paced world, it’s easy to overlook the importance of sleep, especially when we’re juggling busy work schedules, social obligations, and the constant barrage of digital distractions. But the truth is, when we sacrifice sleep, we’re not just missing out on rest—we’re compromising our health. During sleep, our bodies undergo important processes like cellular repair, immune system strengthening, and the regulation of key hormones, including those that control hunger and appetite.

One of the most significant ways sleep impacts our health is through its regulation of appetite hormones. When we don’t get enough sleep, our body produces higher levels of ghrelin, the hormone that triggers hunger, and lower levels of leptin, the hormone that signals fullness. This imbalance often leads to increased cravings for unhealthy, calorie-dense foods, particularly those high in sugar and fat. As a result, lack of sleep can contribute to overeating, poor food choices, and ultimately, weight gain. It’s no surprise that sleep deprivation is closely linked to obesity and other metabolic issues.

Poor Sleep… (Not good)

Additionally, poor sleep can also have a direct impact on our metabolism. When we don’t get enough rest, our body’s ability to process and use energy efficiently declines. This can lead to slower metabolism, making it harder for the body to burn fat and manage blood sugar levels. This is why making sleep a priority is so crucial for anyone looking to improve their health and well-being.

For me, one of my non-negotiables is setting boundaries around my sleep. I avoid taking calls or engaging in any activities that might disrupt my rest, especially past a certain hour. My sleep is sacred because I understand the profound impact it has on my physical and mental state. If you’re serious about improving your health, the first step should be to improve your sleep hygiene. This means creating an environment that promotes rest, sticking to a regular sleep schedule, and making conscious efforts to unwind before bed—whether that’s by turning off screens, reading, or practicing relaxation techniques.

Lack of sleep doesn’t just make you feel sluggish the next day; it has long-term consequences on your health. Chronic sleep deprivation can increase the risk of developing conditions like heart disease, diabetes and even mental health issues like anxiety and depression.

By prioritizing sleep, you’re not just investing in your energy levels for the next day—you’re investing in your long-term health. So, if you’re trying to make better food choices, lose weight or simply feel more energized, start with improving your sleep. You may be surprised by how much of an impact it has on your overall health and well-being.

A Conscious Food Lifestyle for a Better Future

Watching You Are What You Eat: The Twin Experiment has been an eye-opener for me, inspiring me to be more intentional about the foods I choose to nourish my body with. This documentary has made me realize how much our daily food choices impact not just our present health, but our future well-being. It’s a reminder that the journey towards better health begins with awareness—and that awareness starts with being conscious of what we consume.

While transitioning to an intentional diet might be the next big step for me, the documentary’s broader lesson is clear: Regardless of the specific dietary choice we make, the key takeaway is to approach our food choices with intention and mindfulness. It’s about knowing the impact of what we eat and taking responsibility for the food we put into our bodies. Every meal is an opportunity to either fuel ourselves with life-giving nutrients or to make choices that could slowly undermine our health over time.

Food is more than just a source of energy—it’s a powerful tool. It can either be the slowest form of poison, causing long-term harm that accumulates over the years, or it can be the best medicine we have, helping our bodies heal, fight diseases and even reverse damage done in the past. The choice truly lies in our hands. And, as we’re learning from modern science, those choices matter more than we often realize.

The power of food…

In summary, the documentary presents compelling evidence that the foods we choose to fuel our bodies with are not just about taste or convenience. They have the power to heal, prevent disease and significantly impact our lifespan. From the emerging science of food as medicine, to the critical importance of gut health, and the transformative results seen in those who adopt a plant-based diet, one thing is crystal clear: What we eat shapes not only our present health but our future. And with the right food choices, we can set ourselves up for a future full of vitality and longevity.

So, as we reflect on these insights, let’s remember that our daily food choices are more than just routine—they are investments in our long-term health. Let’s make conscious, educated decisions about what we put on our plates, with a focus on nourishing our bodies for years to come. After all, we truly are what we eat, and the path to a better, healthier future begins with what we choose to consume today.

What are your thoughts on food and longevity? After watching the documentary, are you considering making changes to your diet or adopting a more intentional approach to eating? I’d love to hear your perspective. Let’s start the conversation and inspire each other to make healthier choices!