Nutrition Secrets of People who Live to 100

Aging's a bummer, right? Dr. Greger's got us covered. In the quest to defy the slow decline in life expectancy, Dr. Michael Greger shares valuable insights based on decoding the secrets of centenarians in his book How Not to Diet (Amazon). Recently featured on The School of Greatness podcast, Dr. Greger sheds light on nutrition pillars derived from centenarian communities, commonly known as "blue zones."

Classic aging poses a significant risk factor for leading causes of death, with an 80-year-old facing 500 times the risk of a heart attack compared to a 20-year-old. While addressing specific factors like cholesterol might stave off certain diseases, Dr. Greger advocates a holistic approach—slowing aging through lifestyle and nutrition improvements for overall well-being and reduced risks of various ailments.

Now before you start telling us that living a healthy and fulfilling life sounds like it is a lot of work, I’ll note that the recommendations seem pretty reasonable and don’t require any intense elimination diets.

For those less convinced, one intriguing trick he suggests is incorporating vinegar into meals. Two teaspoons of vinegar with each meal can mitigate blood sugar spikes and reduce internal body fat. This simple addition, whether in water or salad dressing, might just be the elixir to age more gracefully.

Now before you burn your insides by drinking straight vinegar (do not do that), just incorporate some vinegar into your water or food (e.g. salad dressing). Also consider that some drinks are acidic, like coffee, and might help when consumed with other foods, like donuts (though maybe consult your doctor on the morning donut routine).

While small tricks can be fun, research into long-living populations highlights the following key dietary habbits:

1. Vegetables, Legumes, Nuts and Seeds: Your mom was right, eat your vegetables. A diet rich in whole plant foods supplies essential nutrients, fostering a healthy gut microbiome and reducing inflammation. Legumes and walnuts especially emerge as the star performers.

2. Eat Strawberries and Onions (separately): Combatting senescent cells—dead cells that accumulate with age—requires a two-pronged approach. Antioxidant-rich foods like blackberries and strawberries help prevent their formation, while senolytic-rich foods such as strawberries, onions, kale, and tea aid in their removal.

3. Eat Early: While fasting is the only diet strategy guaranteed to kill you if you do it for too long, Greger suggests intermittent fasting has some benefits when done correctly. Intermittent fasting and consuming meals earlier in the day increase insulin sensitivity and promote autophagy, the cellular recycling process crucial in later years. This routine also aids in regulating blood sugar levels, potentially lowering the risk of heart and kidney problems.

4. Reduce Salt Intake: While excessive salt intake poses health risks, a 50/50 blend of regular and potassium salt has shown a 40% reduction in cardiovascular disease rates (equivalent to being ten years younger!). So move over Himalayan salt, it’s potassium time!

5. Probiotics vs Prebiotics: Big broccoli, have at it! Plants and whole grains, rich in diverse compounds, fuel the growth of beneficial gut bacteria for improved health. Opt for whole vegetables over prebiotic powders for a more comprehensive approach.

6. Reduce Meat and Sugar: Aligning with the emphasis on plant-based foods, reducing meat and sugary processed foods becomes a natural progression for a healthier lifestyle.

I’ll admit it, we love a morning pastry with coffee. But based on Dr. Greger’s advice, never indulging in a morning pastry with coffee need not be sacrificed. Also, contrary to the assumption that vegetables equate to bland fare, a myriad of vegetable-forward yet delectable recipes, such as those by Allison Roman, proves otherwise. Plus if these nutritional pillars are what enable disco nights and tennis matches in my 80s, I think it’s worth it.

For a deeper dive into the science and secrets of longevity, explore Dr. Michael Greger's book: How Not to Diet (Amazon).

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