This video, presented by Deb Ford DCN RDN, discusses how to live a longer, healthier life by focusing on foundational health habits rather than just supplements. She highlights key environmental factors, such as diet and lifestyle, that significantly impact our genes and overall well-being. The video covers specific foods like rosemary, green tea, turmeric, and omega-3s, and also emphasizes the importance of exercise, good sleep, meditation, and maintaining a healthy weight for anti-aging and longevity.
Key Takeaways
1
Our environment and lifestyle choices play a much larger role in our health and aging than genetics, influencing our genes by over 90%.
2
The health of your microbiome, the trillions of microbes in and around us, is crucial for long-term health, and we should eat foods that nourish these microbes.
3
Rosemary is a powerful herb with a long history of use for longevity, memory, reducing anxiety, and slowing cancer cell growth, as observed in areas with long-lived populations.
4
Green tea, unfermented to preserve antioxidants like catechins and polyphenols, fights free radicals, reduces the risk of chronic diseases, improves mental acuity, and helps remove 'zombie cells' linked to aging.
5
Turmeric and its active compound curcumin possess strong anti-inflammatory, antioxidant, anti-cancer, and neuroprotective properties, helping combat chronic inflammation and promote brain health.
6
Consuming a wide variety of polyphenols found in herbs, spices, vegetables, fruits, seeds, and nuts can protect against insulin resistance, diabetes, inflammation, oxidative stress, and certain cancers.
7
Eating foods rich in omega-3 essential fats, like flax oil and cold-water fish, provides significant cardiovascular benefits, supports brain function, and can increase life expectancy.
8
Regular exercise is a major predictor of longevity, improving cardiovascular health, bone strength, cognitive function, and emotional well-being.
9
Adequate sleep is vital for detoxification and restoration, while meditation can slow down the aging process at a cellular level, both contributing to longevity.
10
Maintaining a healthy weight, accountability for lifestyle changes, and prioritizing overall health are crucial for adding "life to your years" and ensuring a healthier, happier existence.
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0:01
good morning and welcome to another
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edition of today's nutrition where we
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look at what is hot in the news any new
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research or any topic that can help us
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lose weight feel great or live longer
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better and today is especially going to
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be about living longer better after all
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living longer isn't good if you aren't
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living well so I just came back from
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attending a conference that was totally
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centered around longevity cell biologist
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physicist and many brilliant Physicians
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whose whole career has been concerned
0:35
about why cells age what we can do to
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slow it stop it or even reverse this so
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after all most of us after a certain age
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are interested in slowing down or
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reversing the old biological clock you
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know I joke but half meaning it I want
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to live to be 100 know I'm there and
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glad I'm there most of the information I
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got last week says we are on the brink
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of 120 healthy years if we play our
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cards right so today is going to be all
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about playing your cards right so I've
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heard all about the normal players you
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know CoQ10 R veratrol and others but I
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want you to look now at the lowline
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fruit so to speak so you can get the
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foundation right and then all those
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other things we can build on if you
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don't get those foundational things
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right it really really doesn't matter
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what else you do those supplements or
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procedures can only supplement a good
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foundation right in my weight loss for
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Life program I have always observed that
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within a week or so everyone was
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exclaiming how great they felt and it
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continued on brain fog gone fatigue gone
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inflammation gone or much improved
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weight was coming off blo and digestive
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issues just vanished I knew they were
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getting a new younger lease on life and
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when Dr Cara Fitzgerald published her
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study results in her book younger you I
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knew why Cara proved that by following a
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program much like mine she was able to
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measurably
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reverse DNA methylation showing people
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were Aging in Reverse by an average of
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3.2 2 3 years in just 8 weeks not 4
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weeks but by 8 weeks everyone must
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measurably
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younger she used tests that now I can
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order and are much more affordable than
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when she was doing her research but it
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absolutely comes down to the environment
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if you haven't gotten the memo yet let
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me just pause a moment and make sure
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that you know that your jeans play only
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a small part less than 10% of your
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health it is how your environment acts
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on your genes that makes the difference
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so if you've got so-called bad genes but
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a wonderfully healthy environment that
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helps support some of those areas that
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may not be really strong you can outlive
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someone with fantastic genes who has
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been exposed to things that damage their
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DNA damage their
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mitochondria and then let me pause for
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another moment and tell you the one
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thing that really impacts our long-term
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Health how healthy your microbiome is
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you know those trillions of microbes
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that live in us and around us they are
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communicating with and controlling cells
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in a major way to paraphrase one of the
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researchers last last week eat for your
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microbes not your taste buds your taste
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buds have been hijacked by big food
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companies who want you to be addicted to
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and buy their toxic products that
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undermine your health and I have to say
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shorten your life some of the research
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presented on some things that were
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really cool Cutting Edge stuff like
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laser guided stem cells that were being
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used to cure disease and really
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incredible things other research was the
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latest on cerin and mtor and rapamycin
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and methylation and a autophagy and
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mitophagy and celsin Essence and you
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know so much more that I think it's
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really cool but I want to boil it down
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today to simple things that you can do
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to your environment that are doable and
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actionable because the biggest benefits
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come down to doing those little choices
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every day that can make a dramatic
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impact on your DNA how your genes are
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expressed so they have a wonderful rich
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and potentially healthy lifespan Health
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span we call it one of my favorite
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little longevity hacks has a beautiful
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long history of use is Rosemary that
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fragrant herb that I love to grow in my
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window box turns out it is super
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powerful you know I love studies and
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there is one that found Rosemary extract
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was effective at extending the lifespan
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of fruit
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flies Okay fruit flies but the one I
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really love is going on right now in the
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Italian Hamlet of Eric let's see
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aoia
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Rola I don't know a aola something like
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that anyway it's it's south of on the
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ulfi coast just a beautiful area but in
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fact
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15% of the 2,000 people that live in
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arola is actually they're actually over
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100 years old even weirder they have
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very very few incidences of any disease
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that disproportionately affect the
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elderly like cataracts and Alzheimer's
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and cancer and heart disease wow the
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possible reasons for their longevity
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hard to boil down to one thing you know
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maybe it's the paradise like beautiful
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mild climate that encourages a lot of
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outside activity and movement because
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you know you have to move you have to
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exercise you have to be active but one
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thing in particular is that is really
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unusual about this area is they eat
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copious amounts of the herb
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Rosemary not just longevity and lack of
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disease but we know tons of
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studies about Rosemary and aen memory
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function reduction of anxiety due to
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some of the compounds in Rosary like
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Carino acid and eucalyptol and rosemar
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acid for brain and now we're showing
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that it slows the growth of any cancer
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cells and the quality of life of the
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people and
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erola I'm going to have to go there to
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learn how to pronounce it
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erola um with nine or 10 decades behind
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them is high virtually no cataracts no
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broken fractures no bone fractures
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excellent heart health and a very very
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low incidence of
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dementia of course we know Rosemary for
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other things and like a hair rinse for
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hair growth but you know I think we need
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a long vacation in this little Italian
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anyone interested it sounds like so
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rejuvenating okay next thing I want to
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tell you about simple common old green
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tea green tea comes from the same plant
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as black or oolong tea but green tea is
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not fermented which preserves its
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natural
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antioxidants primarily the cakin and
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polyphenols that are inactivated when
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it's
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fermented these natural antioxidants are
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warriors in the battle against free
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radicals molecules that contribute to
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aging and chronic disease by
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neutralizing these free radicals green
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tea protects our cells our tissues
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reduces your risk of all sorts of
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cancers cardiovascular disease and all
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those age related degenerative
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conditions regular consumption reduce
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risk of blood pressure lowers
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cholesterol levels and they found 20%
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lower risk of having heart disease and
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stroke and a 22% lower risk of dying
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from heart disease and Stroke Of course
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you've got mental acuity green tea is
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celebrated as a cognitive enhancer
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better concentration faster reaction
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time and notably a calmer yet more alert
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state of mind it's also used for weight
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management promoting longevity the
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regions in the world where green tea
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consumption is highest people have the
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longer lifespans and lower rates of age
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related decline the Lancet the medical
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journal published in just as last
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January 2024 the study found strong
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associations consistent with tea
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drinkers that consumed Three Cups of Tea
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had the most
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anti-aging and they've also found that
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green tea helps remove those so-called
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zombie cells the ccent cells that is the
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cause of all age related diseases
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convinced anybody tea time okay next one
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my unab bash favorite Tomic and its
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active compound curcumin this golden
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spice Cornerstone of therapeutic me
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medicine for thousands of years is not
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just a culinary dite but it is a
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Powerhouse with therapeutic properties
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turmeric been revered in aurvedic and
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Chinese medicine for its
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anti-inflammatory
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antioxidant and antimicrobial
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properties I am right there with them it
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is my number one first of all
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inflammation it's a natural response
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response your body has to injury and
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infection but when it's chronic that's
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the problem it is the silent adversary
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that is contributing to every major
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disease arthritis to alzheimer's cancer
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heart disease you name it curcumine
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potent
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that's why it's number one in my Arsenal
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next you have to consider the
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antioxidant properties of curcumin
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fighting oxidative stress giving our
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cells robust protection against the
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damage anti-cancer in its ability to
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affect cancer cells directly reducing
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their growth their development and
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spread at a molecular level now let's
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talk
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neuroprotective it crosses circumin
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crosses the bloodb brain barrier and
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promotes overall brain health even being
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studied for improving memory and mood
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number of Studies have found kiriman
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helps with cognition and memory in India
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where they have abundant amounts of
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turmeric in their curry in their chai
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tea you know they also have the lowest
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rate of dementia around the world sadly
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though with their westernization of
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their diet that's changing so curried
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chicken salad anyone my lovely
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daughter-in-law whose family is from
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India is an absolute culinary Pro with
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spices that she learned how to use from
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her
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mother next in the Arsenal of longevity
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is eating the plethora of
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polyphenols they are found rich in herbs
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and spices like clove and peppermint and
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cilantro and sage and rosemary and
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turmeric cooked in oil and black pepper
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Ginger and Thyme they're among Your Best
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Bets but there over 8,000 types of
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polyphenols that include flavonoids like
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cortin and kakin good for allergies and
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well researched during the co virus cap
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capsinoids that are in chili peppers and
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cayenne pepper ligans and still beans
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that are in vegetables and flax seed res
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veratrol and red wine and allegic acid
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in berries and green tea I mean these
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polyphenols
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research for insulin resistance diabetes
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inflammation and oxidative stress
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throughout everything some studies
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suggest that diets rich in polyphenols
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will protect against certain Cancers and
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cardiovascular disease and diabetes and
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neurogenerative I mean they all are
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doing the same thing so let's open up
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that spice cupboard and start to
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experiment when I first started this I
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took one spice a week like Rosemary and
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I used it in everything I could think of
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all week long so I could really become
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familiar with it and then in a group
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challenge last year I had all the
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clients count how many different herbs
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spices vegetables fruits seeds and nuts
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they got in over a week one person
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consistently got over 70 primarily due
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to the spice Blends she used in cooking
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potent powerful allies anti-aging and
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promoting longevity use these spices
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every day next tool is to eat foods high
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in omega-3 and are you noticing that
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these powerful tools so far are food and
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probably not Foods you normally eat so
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Omega-3s are what we call Essential fats
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abundant in flax oil and cold water fish
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like salmon essential means your body
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doesn't produce them on its own so we
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need to get them in our diet ala DHA EPA
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they're all different so firstly
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cardiovascular benefits we know EPA and
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DHA from fish oil are known to lower
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triglycerides reduce arterial
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inflammation good for arrhythmias
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irregular heartbeats but then when you
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turn to the brain particularly the DHA
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very important component of brain cell
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membrane and the retina of your eye so
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good for Main maintaining cognitive
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function and visual health really good
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and it's particularly important as we
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look towards aging not just in longevity
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but vitality and mental clar Clarity so
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anyone who's ever studied a lot of the
15:15
health things have heard about the
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framington heart study it is like the
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longest running and most influential
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medical study in current history since
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it began in 1948 it has followed
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thousands of people for decades and now
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was on its third generation some of the
15:32
results omega-3 index score those with
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the highest omega-3 had a
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34% lower risk of death of any cause any
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cause 39% lower rate of developing
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cardiovascular disease and an increase
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in life expectancy of
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4.7 years you know and they found it was
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a really good way of predicting risk of
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death yeah 11-year followup as good as
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if not better than the well-established
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RI risk factors of age smoking blood
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pressure and diabetes omega3 index so
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Incorporated in those Omega-3s delicious
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and so good for you another one of my
16:21
favorites exercise undeniably powerful
16:25
and fun you quickly feel better so you
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know I have a list of over 31 benefits
16:30
of exercise I could have gone longer
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just ran out of time cardiovascular
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blood pressure uh diabetes obesity
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certain cancers healthy bones joints
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muscles it is the biggest predictor of
16:44
longevity building the habit of building
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muscle if you wait you won't want to
16:50
make those habits when you're already
16:52
getting old the brain has already shrunk
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so start
16:57
now and consider the cognitive benefits
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engaging a regular exercise boosts brain
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function increases the size of the
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hippocampus that's the part involved
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with memory and learning also emotional
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health sleep you've got to have good
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sleep it's as important as the air we
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breathe and the food we eat it's kind of
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like yin-yang you've got to have the
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activity during the day and you've got
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to sleep at night positive effects
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everywhere throughout the body the
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research on longevity is come compelling
17:30
and clear you need to sleep to provide
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the body time to detoxify and restore
17:36
just a quick minute on meditation Dr
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Cara Fitzgerald study had them meditate
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10 minutes twice a day meditation is
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powerful at slowing down the aging
17:48
process at the cellular level and then
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weight of course maintaining healthy
17:53
weight goes Way Beyond Cosmetics it is
17:56
about reducing the risk for all the
17:58
diseases
18:00
in conclusion maintaining a healthy
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weight is not just about adding years to
18:04
your life it's adding life to your years
18:07
extra years healthier happy and engaged
18:11
lastly Dr Cara Fitz Gillard found that
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Weekly accountability was key without it
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people didn't make the changes they
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needed to that is how I've structured my
18:22
weight loss for Life PR program with all
18:25
the components that build Health it's
18:28
about health for life not just weight
18:30
loss Rosemary circumin from turmeric
18:33
omega-3 sleep exercise meditation have a
18:36
healthy weight thanks for listening to
18:39
another edition of today's nutrition if
18:41
you'd like to listen to other shows you
18:43
can go to my website Deb for.com YouTube
18:46
or any place you listen to podcasts if
18:49
you'd like to help with uh have a
18:52
friendly nudge to help you get the
18:54
healthiest habits going I'd love to have
18:56
you join my weight loss for Life program
18:58
that starts new groups every Monday have
19:01
a great day and remember to take really
19:03
good care of yourself
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Longevity- Live To 100 and Love It!
Deb Ford DCN RDN
4 views
May 8, 2024
19:05
All of us, after a certain age, are interested in slowing down and reversing the old biological clock. I joke, half meaning it, that I want to live to 100- know I am there and glad I am there. Most of the information I got last week says that we are at the brink of 120 healthy years, if we play our cards right.