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Speaker 1: Now here's a highlight from Coast to Coast am on iHeartRadio.

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Speaker 2: George Noria and doctor Michael Gregor. His latest book is

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Speaker 2: called How Not To Age Michael. Where do people get

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Speaker 2: this incredible book?

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Speaker 3: Well, New York Times the number two best sellers, so

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Speaker 3: you can get it anywhere or your local public library.

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Speaker 2: After the show, it will be the number one best selling.

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Speaker 3: That's what we like to hear.

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Speaker 2: Now, we hear a lot about vegan diets and things

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Speaker 2: like that's what's your take on that?

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Speaker 3: Because I think we should try to eat primarily plants,

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Speaker 3: but not necessarily exclusively plants and plant based is really

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Speaker 3: more about just maximizing the intake of the healthiest foods.

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Speaker 3: You know, as a physician, labels like you know, vegetarian

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Speaker 3: or vegan, that just tells me what you don't eat.

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Speaker 3: I mean you actually eat vegetables and look at doesn't

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Speaker 3: matter what you eat on your birthday, hoiday, special occasions,

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Speaker 3: but on add day basis, we really should try to

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Speaker 3: center our diet throne natural foods from fields, not factories,

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Speaker 3: on processed plant foods.

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Speaker 2: I am a huge proponent in supplementation as well. I

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Speaker 2: mean I take all kinds of vitamins and they seem

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Speaker 2: to have helped me quite a bit.

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Speaker 3: Well, I mean, everyone has a different complement of needs,

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Speaker 3: and so it's hard to make kind of overarching recommendations,

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Speaker 3: but certainly anyone in terms of aging, anyone over the

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Speaker 3: age of fifty or in the National Academy of Medicine

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Speaker 3: is kind of our most prestigious medical institution in the country.

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Speaker 3: After age fifty, everybody needs to take a vitamin B

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Speaker 3: twelve something or re vitamin B twelve fourty five foods

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Speaker 3: because our ability to extract B twelve diminishes with age,

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Speaker 3: and the consequences of the twelve efficiency can be so devastating.

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Speaker 3: Another common selfmit, particularly this time of the year, vitamin

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Speaker 3: D three, the sunshine vitamin. But I don't know if

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Speaker 3: you looked outside recently, we are, in fact at the

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Speaker 3: solstice just passing, and so we actually have very little

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Speaker 3: sunlight these days, and particularly if you're higher latitude, the

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Speaker 3: sun's raysor at such an angle, even if you're outside

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Speaker 3: and the snow, sunbathe and naked, you're not gonna make

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Speaker 3: any vitamin D. And so during the winter months in particular,

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Speaker 3: we need to ensure a regular, reliable source of vitamin D.

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Speaker 3: I recommend two thousand international units once a day, and

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Speaker 3: as you get most people up to normal, and then

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Speaker 3: during the winter, I makes you during the summer, I

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Speaker 3: mean you can, you can, as long as you get

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Speaker 3: sub Christian sun exposure. You don't have to take vitamin D.

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Speaker 3: But you know, no matter where you live. You can

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Speaker 3: live in Phoenix, but it at a desk job all day,

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Speaker 3: not get the sun and run into be vitamin D problems.

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Speaker 2: What do your thoughts about fish and chicken?

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Speaker 3: Oh? Well, uh, you know, unfortunately, you know, our oceans

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Speaker 3: have essentially become a human de sewer.

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Speaker 2: They're all polluted.

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Speaker 3: They're all polluted, right, I mean, look, so look, you

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Speaker 3: give me a time machine, go back before the industrial revolution.

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Speaker 3: That's one thing. But now the aquatic food shape the

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Speaker 3: highest levels of chemical palluons lay DBT, PCBs, dioxians. You know,

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Speaker 3: here in the States, hundreds of thousands of babies are

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Speaker 3: born with brain damage every year as a consequence of

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Speaker 3: their mothers consuming mercury contaminating fish, with the resulting loss

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Speaker 3: of intelligence estimated to cost billions of dollars of lost

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Speaker 3: productivity every year. Now, look a tuna sandwich would still

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Speaker 3: be better than a maloney sandwich, better than processed meat,

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Speaker 3: But that hummus wrap that's your tradition would be even healthier,

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Speaker 3: as Harvard researchers found even just a three percent swap

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Speaker 3: from fish protein to plant protein like chickpeas was to say,

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Speaker 3: with a six cent decreased risk of previous your death.

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Speaker 2: Now every once in a while, I'll like a little

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Speaker 2: slice of salami. Is that all banned for you?

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Speaker 3: Well? So, according to the IARC, which is kind of

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Speaker 3: the world's leading authority on what is and is not

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Speaker 3: a carcinogen or a cancer causing substance, processed meat, the bacon,

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Speaker 3: am dogs lunch meat that you're talking about, is considered

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Speaker 3: a category carcinogen, meaning we know that it causes cancer

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Speaker 3: in humans. We are as sure process me causes cancer,

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Speaker 3: as we are that plutonium causes cancer, and cigarette smoke

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Speaker 3: and radon and these other known carcinogens. Now, of course

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Speaker 3: it's you know, amount of matters. So for every fifty

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Speaker 3: grams a day, so that's like you know, one not

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Speaker 3: dog or something, fifty grams a day increases your risk

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Speaker 3: of coloretal cancer, which is the number one cancer killer

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Speaker 3: among non smokers increases risk eighteen percent. So that's approximately

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Speaker 3: the increase the bumping risk you'd get of lung cancer

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Speaker 3: living day in day out with a smoker and getting

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Speaker 3: that second hand smoke. So look, we wouldn't want to

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Speaker 3: like smoke around our kids, you know. So why are

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Speaker 3: we sending them to school with, you know, a maloney

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Speaker 3: sandwich when it can increase your risk of this leading

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Speaker 3: cancer killer.

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Speaker 2: What do you think of peanut butter.

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Speaker 3: Peanut butter unfortunately does not have the same longevity benefits

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Speaker 3: to ascribe to other nuts. So nuts are actually featured

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Speaker 3: as along with berries along with that I talked about

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Speaker 3: in my anti aging eight nuts on a gram for

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Speaker 3: gram basis actually compared to any other food group consumption,

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Speaker 3: nuts and associated with the lowest risk of premature deaths.

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Speaker 3: Just a palmful of nuts, not even a full handfuls.

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Speaker 3: It's a palm ful of nuts a day, single ounds.

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Speaker 3: It may offer maximum benefit. You don't want to overdo it.

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Speaker 3: More than a couple of nuts a day. You can

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Speaker 3: increase your risk of kidney stones, and sadly, peanut butter

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Speaker 3: consumption does not appear to have the same salutory effects,

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Speaker 3: perhaps because peanuts not actually technically nuts. They're kind of

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Speaker 3: a kind of a different class of botanical plans. And

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Speaker 3: of all nuts, probably walnuts are the health these highest

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Speaker 3: antioxiden levels, highest and Mega three levels, and the only

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Speaker 3: nut shown to acutely improve artery function. So but yeah,

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Speaker 3: nuts every day. In fact, that's one of the that's

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Speaker 3: kind of the favorite snack of those blue zones, those

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Speaker 3: areas where they have the greatest number of centenarians, those

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Speaker 3: who reach one hundred. The preferred source of protein are legos,

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Speaker 3: like some form of being. The preferred beverage is water,

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Speaker 3: and the preferred snack is nuts.

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Speaker 2: Are you familiar with the late American prophet Edgar Casey.

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Speaker 3: I'm not.

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Speaker 2: He said during one of his readings, he'd go into

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Speaker 2: a trance state, Michael and get incredible health readings that

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Speaker 2: were pretty profound that people are still using today. But

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Speaker 2: he said, to prevent cancer, he doesn't use the word cure,

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Speaker 2: but he said, to prevent cancer, eat three raw almonds

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Speaker 2: a day.

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Speaker 3: Oh.

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Speaker 2: Interesting, And I've been doing that. I've been doing that

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Speaker 2: for years now. But what is it about the almonds

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Speaker 2: that he just liked so much.

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Speaker 3: Yeah, that's a good question. So, yeah, I mean you

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Speaker 3: don't see that in the medical literature. You see most

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Speaker 3: of the benefit this is from large as randomized controlled

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Speaker 3: trials like the premi med study found that walnuts actually

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Speaker 3: seem to edge out other nuts, or at least edge

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Speaker 3: out a combination of mixed nuts which included almonds, though

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Speaker 3: there wasn't a direct head to head almond versus walnut challenge,

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Speaker 3: just the walnuts versus mixed nuts, and walnuts beat them out. So,

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Speaker 3: but look, all nuts are healthy, and so I think

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Speaker 3: those three almonds a day are doing you good?

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Speaker 2: What about red wine?

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Speaker 3: Ah? Yeah, yeah, I'm sorry to be kind of buzzkill here,

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Speaker 3: but yeah, look, everyone has always agreed that heavy drinking,

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Speaker 3: drinking during pregnancy, binge drinking bad ideas. There has been

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Speaker 3: this controversy about moderate drinking. Right, those who tend to

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Speaker 3: live the longest are not the abstainers who drink zero alcohols,

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Speaker 3: but those whom boy a few drinks a week. Unfortunately,

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Speaker 3: we're now learning this appears to be an artifact of

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Speaker 3: what's called the sick quitter effect, which arises from the

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Speaker 3: systemic miss classification of former drinkers as if they were

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Speaker 3: lifelong abstainers. It's the same reason studies can find higher

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Speaker 3: mortality rates among those who quit smoking compared to those

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Speaker 3: who need to smoke. It's not that abstention led to

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Speaker 3: poor health, but rather poor health led to abstention. And

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Speaker 3: so the fact that you know, a drinker's living longer

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Speaker 3: than a non drinker could just be because the reason

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Speaker 3: they were non drinkers because they got livers arosis. So

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Speaker 3: it's sick. And so if you correct for that, then

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Speaker 3: you just see this linear increase in disease the more

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Speaker 3: alcohol you drink, with no apparent benefit at lower levels

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Speaker 3: of consumption. So according to the World Health Organization the

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Speaker 3: World Hard Federation, the global burden of these states the

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Speaker 3: safest level of drinking really is none. Grapes, barley and

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Speaker 3: potatoes best even in their non distilled form, and Johnny

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Speaker 3: Walker no substitute for actual walking.

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Speaker 2: Sinatra used to like his Jack Daniels m lasted until

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Speaker 2: his eighties.

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Speaker 3: Well that's you know. Anecdotes are good, but they're low

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Speaker 3: on the hierarchy of evidence.

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Speaker 2: What about coffee?

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Speaker 3: Oh, coffee, you know, and you know how not to die.

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Speaker 3: My chapters on liver disease depression of Parkinson's I talk

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Speaker 3: about the benefits of coffee for the liver, mind, and brain.

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Speaker 3: Coffee drinkers live longer, of lower rates of cancer overall,

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Speaker 3: but not for everyone. Can worsen acid reflux disease, this

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Speaker 3: kind of chronic hertburn, boat lost glaucoma. But otherwise coffee

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Speaker 3: is good for you, though every couple of coffee is

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Speaker 3: the lost opportunity to drink something even healthier, a cup

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Speaker 3: of green tea. There's a compound in coffee called colordentic acid,

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Speaker 3: which activates autophagy, this internal housekeeping process that normally only

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Speaker 3: ramps up when you fast for prolonged periods, and so

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Speaker 3: three cups of coffee day associated with thirteen percent lower

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Speaker 3: risk of dying from all causes put together. But green

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Speaker 3: tea is associated with twenty six percent lower rist so

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Speaker 3: it's actually twice the benefit. So if you're gonna if

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Speaker 3: you can only drink one thing, you know green tea

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Speaker 3: is better. But since they work from different mechanisms, why

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Speaker 3: not have both.

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Speaker 2: Bruce Willis has come down with what they call frontal

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Speaker 2: lobe temporal lobe dementia Michael J. Fox's Parkinson's disease. It's

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Speaker 2: it's out there. What's causing these things.

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Speaker 3: Well, so the leading cause of dimension later in life

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Speaker 3: is Alzheimer's disease. Four million Americans affected. It's become a

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Speaker 3: leading cause of death and this country. In fact, dementia

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Speaker 3: is the second leading cause of death and higher income

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Speaker 3: countries around the world, right after heart disease. Thankfully, there

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Speaker 3: is something that we can do about it that you know,

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Speaker 3: people have heard of this so called Alzheimer's gene a

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Speaker 3: WEE four, But modifiable risk factors outweigh the genetic component.

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Speaker 3: Alzheimer's related to the afrosclerotic plaque build up in the brain.

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Speaker 3: So the same dietary changes that help with cardiovascular health

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Speaker 3: can help with cognitive health. In other words, kind of

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Speaker 3: what's good for the heart is good for the brain.

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Speaker 3: So you can take people who with declining cognitive function,

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Speaker 3: correct their blood pressures, correct their cholesterol levels that actually

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Speaker 3: prevent further cognitive decline. Aerobic exercise can prove brain function

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Speaker 3: in both normal folks and cognitively impaired individuals, and so

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Speaker 3: it kind of in general, the best demension deterring diet

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Speaker 3: would be low in added sugar, salt, seestery fat animal products,

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Speaker 3: process whose high in pulplant foods, particularly the two brain.

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Speaker 3: Foods greens, dark green leafy vegetables, and it berries.

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Speaker 2: Some people, Michael, want to retire as soon as they can.

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Speaker 2: I've always believe that the longer you work, the longer

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Speaker 2: you live. What do you think of.

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Speaker 3: That, Oh, that's a good question. Yeah, it's it's been studied,

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Speaker 3: but unfortunately there's so many confounding factors it's very difficult

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Speaker 3: kind of tease out cause and effect, and so observational

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Speaker 3: studies suggest that retiring early may be bad for one's

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Speaker 3: health in terms of shortening life spent. But you can

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Speaker 3: imagine all the other differences in people between people that

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Speaker 3: retire early and don't. So, for example, people that remain working,

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Speaker 3: maybe they enjoy working, right, maybe they actually have a

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Speaker 3: job that feeds them in some other way. Whereas you know,

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Speaker 3: maybe the the you know, the the the people that

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Speaker 3: retired were you know, doing some you know, manual labor

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Speaker 3: and not uh and you know, not treating themselves necessarily good,

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Speaker 3: even if they were getting the exercise and so so

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Speaker 3: we're it's actually very similar to sleep. I was surprised

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Speaker 3: to learn that it's actually quite controversial. The link between

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Speaker 3: sleep and longevity and getting sufficient sleep is critically important

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Speaker 3: for artery function, for immune function, all sorts of things,

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Speaker 3: and not to minimize the importance of adequate sleep, but

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Speaker 3: in terms of life span, people that sleep actually longer

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Speaker 3: than nine hours tend to live shorter lives, and those

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Speaker 3: sleeping less than five hours. Now that may be a

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Speaker 3: consequence of you know, people who are depressed sleeping longer,

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Speaker 3: or you know people you know who gets to sleep

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Speaker 3: in you know, people without jobs, and so maybe they

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Speaker 3: have low social economic class. All sorts of things. Again,

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Speaker 3: very difficult to tease out cause and effect because it's

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Speaker 3: not the kind of these aren't the kind of questions

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Speaker 3: you can put to the test and randomize control trials.

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Speaker 3: You can't really randomize people to kind of retire or not,

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Speaker 3: or to you know, sleep a certain amount or not

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Speaker 3: and then follow them over time to see what happens.

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Speaker 3: It's only obviously these kind of observational studies that kind

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Speaker 3: of follows people's habits and their life spans over time

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Speaker 3: and seem to make these kind of correlations, but they're

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Speaker 3: not strong enough to actually make recommendations of whether you

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Speaker 3: know exactly how much people should sleep to live the longest,

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Speaker 3: or what the retirement.

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Speaker 2: Age should be what is the most important aspect of

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Speaker 2: your book you'd like people to take away when they

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Speaker 2: get it.

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Speaker 3: You know, something else was surprising to me was was

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Speaker 3: when it comes to protein and aging, less may actually

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Speaker 3: be more. Reducing protein intake, meaning restricting protein intake down

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Speaker 3: to recommended levels the only thing I could find that

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Speaker 3: could help block all eleven of the aging pathway. So

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Speaker 3: it boosts something called NAD improved immunity, decreases actuative stress info,

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Speaker 3: resistance inflammation as well as it cancer import a growth

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Speaker 3: hormone kind of IGF one, And surprisingly there's no benefit

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Speaker 3: to adding extra protein to the diets of older men

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Speaker 3: and women in terms of muscle mass, muscle strains physical performance.

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Speaker 3: If you want to improve muscle mass is you use

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Speaker 3: it or lose it. It's the exercise that does it,

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Speaker 3: not the protein. Instead, the excess protein in our diet

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Speaker 3: actually causes a drop in the prolongevity hormone called f

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Speaker 3: g F twenty one drop in testos own worsening of

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Speaker 3: the age accelerating enzyme M tour. So we should really

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Speaker 3: try to strive to stick to the recommended level, which

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Speaker 3: is point eight grams for a healthy kilogram of body weight,

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Speaker 3: or zero point thirty six grams per pound per day

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Speaker 3: comes out to be about forty five grams a day

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Speaker 3: for the average high woman, fifty five grams a day

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Speaker 3: for the average hype man. And you get most Americans

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Speaker 3: getting nearly twice that.

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Speaker 2: I take a capsule of turnberrak every day.

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Speaker 3: Great, it's great.

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Speaker 2: It is wonderful that kirkumin does it for you, doesn't it.

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Speaker 3: But yeah, so yeah, kurcumin is that you know, that

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Speaker 3: bright yellow pigment that makes you know, cray powder and

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Speaker 3: turmeric that bright color. Although there are other compounds, these

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Speaker 3: other kircuminoids, kirkcumin like substances in turn rek that you

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Speaker 3: don't get if you just take a extract. If you

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Speaker 3: just take kirkcumin alone, you're missing out of some of

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Speaker 3: those other those other components.

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Speaker 1: Listen to More Acoustic Coast Am every weeknight at one

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Speaker 1: a m. Eastern and go to coast to coastam dot

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Speaker 1: com for more