Book Trailer for How Not to Age
Preorder my new book How Not to Age, out this December!
Topic summary contributed by volunteer(s): Wyatt
Japan has the number one life expectancy of any nation while the US falls around 19th. A study recently suggested that eating a single serving of berries every day could add an extra year to our lifespan. The available evidence also suggests that eating nuts (specifically walnuts) and beans may extend our life (see also here). A plant based diet overall is thought to be capable of reversing heart disease and, thus, extending the lifespan (see also here, here, here, here) by almost 14 years. A study found that those eating one serving of fruits and vegetables a day died 19 months sooner than those eating five servings a day, a direct correlation between plant-based diets and lifespan.
Just reducing the amount of meat one eats can increase lifespan. However, British vegetarians do not appear to live longer than British meat eaters (possibly due to the fact that they are less likely to supplement their diet with vitamin B12). Coffee has been associated with decreased all-cause mortality. Besides diet, sleeping 7 hours a night may maximize longevity. Severe caloric restriction has been found to extend the lives of animals in laboratories, and lowers our target of rapamycin, or TOR, which is a major determinant of aging. This caloric restriction can easily be met by reducing animal protein and increasing plant consumption. Meditation and stress management, along with a whole-food, plant-based, may slow the aging of our DNA.
On the other hand, there are a few vitamin supplements that may increase all-cause mortality, or shorten the lifespan (see also here). Vitamin C and multivitamins don’t appear to offer net benefit.. Iron pills have also been linked to a shorter lifespan. Vitamin D, however, actually appears to make us live longer (see also here, here, here, here, here). Meat intake may increase total mortality according to the massive NIH-AARP study (the largest forward looking study of diet and health in history). Similarly, the Harvard Health Professionals Follow-up Study and the Harvard Nurses’ Health Study linked red meat consumption to living a significantly shorter life—increased cancer mortality, increased heart disease mortality, and increased overall mortality. Not surprisingly then, people on animal-based, low carb diets have been found to live significantly shorter lives (increased risk of all cause mortality).
A shorter life span has also been associated with untreated celiac disease, early puberty, consumption of processed meats and fish, kombucha tea, and eating just one egg a day has been found to shorten our lifespan (see also here, here, here). Dark fish consumption (such as salmon) has been linked with atrial fibrillation (a heartbeat arrhythmia, which can significantly shorten the lifespan). Moderate alcohol consumption does not appear to affect the lifespan of healthy people either positively or negatively.
The information on this page has been compiled from the research presented in the videos listed. Sources for each video can be found by going to the video’s page and clicking on the Sources Cited tab.
Image Credit: Pixabay. This image has been modified.
Preorder my new book How Not to Age, out this December!
One cannot assume that simply avoiding animal foods will necessarily produce a healthy diet.
Not all plant foods are linked to less cellular aging based on telomere attrition, and not all animal foods are linked to more.
The anti-inflammatory and antioxidant properties of plant-based diets may explain why they can effectively reverse cellular aging by elongating telomeres.
Spice can hack your brain by making foods taste saltier.
Those who eat spicy foods regularly tend to live longer, but is it cause-and-effect?
What are the pros and cons of plant-based eating?
I share a touching story of the power of plant-based eating for chronic kidney failure.
Why do the official federal Dietary Guidelines for Americans recommend limiting the intake of dietary cholesterol (found mostly in eggs) as much as possible?
Diet appears to mediate the majority of the racial health gap.
What kind of diet should cancer patients eat?
Our body can make vitamin K2 from the K1 in green leafy vegetables.
How can mandating healthy eating messaging on fast-food ads ironically make things worse?
How might we prevent the inflammation from gluten-free diets?
Swapping just 1 percent of plant protein in place of animal protein was associated with signiﬁcantly less age-related deﬁcit accumulation.
If you care about your health so much that it would be unthinkable to light up a cigarette before and after lunch, maybe you should order a bean burrito instead of a meaty one.
Big Meat downplays the magnitude of meat mortality.
The meat industry’s own study concluded that meat consumption increased the risk of cancer, heart disease, diabetes, and premature death.
The meat industry comes up with a perversion of evidence-based medicine.
International Life Sciences Organization, a nonprofit, is accused of being a front group for Coca-Cola and other junk food giants.
How might weight stigma be a vicious cycle?
Do nut eaters live longer simply because they swap in protein from plants in place of animal protein?
I discuss a public health case for modernizing the definition of protein quality.
Is potassium chloride win-win by decreasing sodium intake and increasing potassium intake?
Lactucin, the hypnotic component of lettuce, is put to the test in a randomized, double-blind, placebo-controlled trial of lettuce seeds.
What happened when ultra-processed foods were matched for calories, sugar, fat, and ﬁber content in the first randomized controlled trial?
Why are nuts associated with decreased mortality, but not peanut butter?
Fasting and exercise can boost the longevity hormone FGF21, but what can we eat—or avoid eating—to get similar effects?
What can we do to boost the longevity hormone FGF21?
We co-evolved a symbiosis with our good gut bacteria, but we are not holding up our end of the bargain.
What can physicians do to promote healthy, life-extending, lifestyle changes?
Broccoli, vinegar, and lemon juice are put to the test to blunt the glycemic index of white potatoes.
If you eat potatoes when they’re cold, as in potato salad, or chilled and reheated, you can get a nearly 40 percent lower glycemic impact.
Do potato eaters live longer or shorter lives than non-potato eaters?
Foods that reduce inflammation. What does an anti-inflammatory diet look like?
Inflammatory markers can double within six hours of eating a pro-inflammatory meal. Which foods are the worst?
Does choosing organic over conventional foods protect against cancer? The effects of pesticides on cancer risk.
Those with genetic mutations that leave them with an LDL cholesterol of 30 live exceptionally long lives. Can we duplicate that effect with drugs?
Why might healthy lifestyle choices wipe out 90 percent of our risk for having a heart attack, whereas drugs may only reduce risk by 20 to 30 percent?
What are the pros and cons of relative risk versus absolute risk versus number-needed-to-treat versus average postponement of death taking cholesterol-lowering statin drugs?