NUTRITION MASTERCLASS: Foods You Need To Eat & Avoid For LONGEVITY | Dr. Mark Hyman

with all the confusing headlines with all the confusing studies with all the different opinions about what you should eat whether it's paleo vegan keto low fat low carb whatever you you make it up carnivore diet it's a bit confusing out there what are the essential elements of eating well let's talk about what's important now you can do everything else right you can exercise you can meditate you can sleep you can take all the supplements but unless you focus first on food the rest of it's going to be really hard you can can't exercise your way to have a bad diet you can't meditate your way out of that diet you can sleep your way at a bad diet and so we have to come up with a framework that makes sense for guiding our choices and the Pekin diet is basically the approach that I've created and it's really a flexible inclusive framework it's built on a few key principles and these are Central principles no matter what nutritional philosophy you ascribe to I think they're Universal first is focus on quality the quality of the ingredients the quality of the nutrients the quality of the food you're eating matters so much so you know is a some sun ripened tomato off your Vine at the end of August in an organic little garden you have in the backyard better quality than a industrially produced tomato that's designed to fit in a box and not Squish and last for months on this shelf and tastes like cardboard the same no focus on quality whether it's real food or whatever you're eating try to get the highest quality most nutrient dense food you can uh and and obviously that means no Ultra processed food understand that food is information that it's medicine that it's instructions it's code it programs your biology with every bite so you you must understand that you're interacting with things not just from an energy perspective not just fuel to run your body but instructions that code for every single function of what's going on your microbiome your metabolism your brain chemistry your immune system everything and I could go on the list goes on is regulated by what you eat in real time and the last principle after equality and food is medicine and information is personalization not everybody needs the same diet some people do better on low carbs people do better on low fat and some people do better on Paleo some will do better as vegan so we have to see what works for you and we have to be smart about it but you want to make sure you eat a diet that is very much focused on these principles and it also follows a few other things one it should be low in starch and sugar low glycemic super super important I can't stress that enough I've said it forever but it's really important because that's drives so much the age-related diseases too it should be full of good fats avocados olive oil nuts and seeds if you're tolerant of saturated fats and you don't eat them with carbs and sugar you can have coconut uh butter or coconut oil and even grass-fed butter or ghee and make sure you eat foods that are full of phytochemicals lots of colorful plant foods with anti-inflammatory detoxifying hormone balancing energy busting gut healing compounds and that's a nutrient-dense diet that's full of longevity rich I mean longevity producing phytochemicals polyphenols which are plant chemicals antioxidants microbiome healing fiber probiotics prebiotics post-biotics all of it and this is designed to basically generate human health and planetary Health which is something you can't separate so our health is instantly tied to the plant itself our own health is tied to the soil Health the nutrients of soil are how we get our nutrients so it really is a beautiful ecosystem that we learned mostly how destroy but today I'm going to talk to you about how would you follow the pecan diet what does it look like first of all it's a plant-rich diet not a plant-based diet and that's an important distinction plant-based implies vegan plant Rich means your diet's mostly plants and that should be three quarters of your plate covered with colorful veggies uh lots of colors your weird things mostly non-starchy veggies I do eat a purple sweet potato or sweet potatoes fine winter squashes are fine especially if you're not in some resistant or diabetic uh try to choose organic or regenerative when possible use the dirty dozen guide and the Clean 15 guide from the environmental working group that's ewg.org to download those guides and you'll learn all about which of the foods you want to stay away from that are the worst contaminated for example don't ever eat strawberries unless they're organic or nectarines for example whereas if you need an avocado or banana if it's not organic also load up on the good fats what should you be eating will nuts and seeds try to eat fats in their whole food forms seeds and nuts avocados pasta rage eggs fatty fish like mackerel sardines Herring anchovies some boiled salmon that's small olive oil also is a very minimally processed oil I'll try to stay away from the hexane extracted deodorized solvent you know mixed refined oils that we eat are probably uh refined oils if you're going to eat canola or soybean oil I don't highly recommend that but they can be part of cooking and other things if you want and only if they're expeller pressed only if they're organic mostly they're GMO mostly they're sprayed with glyphosate you just stay away from that so for cooking I use extra virgin olive oil uh at for for no heat or low heat avocado for higher heat avocado oil I like that and extra virgin coconut oil also use nuts and seeds they are tremendous they should be every day a couple of handfuls of nuts and seeds really help with weight loss diabetes heart disease they're a great source of minerals fiber Fab protein and lots more stuff almonds walnuts pecans hazelnuts macadamia nuts pumpkin seeds hemp seeds chia seeds sesame seeds are all great I like pine nuts too I put that on there also what about meat uh should we be vegan should we be carnivores should we be paleo uh you know we do need protein and we need animal protein especially as we grow older to build muscle you don't have enough protein in the right forms with the right amount of leucine which is a very important amino acid to build muscle you will lose muscle as you get older and if you see people who are vegan as they're older they tend to be more frail more thin less muscle mass and muscle mass is the currency of longevity so you want to make sure you keep maintain and build muscle as you get older and so it doesn't mean you have to be eating you know 20 ounce steaks it just means you need 30 grams and that's not much it's a palm-sized piece of protein or equivalent at each at each meal so make sure you're using regenerative meat if you can I I there's a company called force of nature which sources were generally race meat from around the country or even around the world it's really good for you it's full of phytochemicals uh it's it's raised in Humane ways harvesting Humane so it's really a beautiful beautiful way to support a growing food system that supports regenerative agriculture if you can you can get grass-fed pasture-raised organic when possible also making sure that that if you are plant-based and vegan you may need extra protein powder so you're going to be having processed food it's processed food which is processed protein powders you can have ones are just more from Whole ingredients but you have to make sure they have added amino acids particularly leucine and particularly branched chain amino acids because you will not be able to get enough by just having the basic plant-based protein um when you when you um also look at fish consumption in addition to me it's a great source of protein but I would stick with the small fatty fish sardines Herring anchovies mackerel small wild salmon high in Omega-3s lone Mercury there's a great company out there called cetopia.fish that's source for generally aquaculture raised fish it's low in toxins taste great low in mercury and full of Omega-3s and and actually great plant-based phytochemicals that come from the feed they're eating so check that out if you want to learn how to lower your intake of more toxic fish go to environmental working group you can use the Monterey Bay Aquarium guide or the nrdc guide for a low mercury fish grains what about grains well whole grains are fine for most people I wouldn't you know be eating six cups of brown rice which is 30 grams of Virgin but you know small amounts of half a cup to a cup can sometimes be fine if they're whole grains if they're more Ancient Grains if they're not bred to be super for Star cheese so I would encourage you to eat weird grains like heirloom grains Himalayan tartery buckwheat ancient forms of wheat if you're not Gluten Sensitive like einkorn emmer or Pharaoh but don't have them ground as flowers except some of them you know maybe okay like Himalayan turbo buckwheat a small amount of flour can be fine but you want to make sure you're you're actually eating a a low glycemic protein-rich mineral-rich form of whole grains not the the ones that have been hybridized and processed in the ways we eat them so don't eat whole grain flour don't eat flour products and and try to avoid gluten especially in America because there's many reasons uh you know most most gluten in this country is grown with dwarf wheat it's great with glyphosate at the end it's super starchy it has way more gluten proteins that cause Celiac or non-celiac gluten sensitivity so I'd really reduce that Sugar obviously you know stay away from that stuff I mean a little bit's fine here and there but as a staple should not be part of your diet it's occasional treat is a recreational drug and also just remember below your neck your body can't tell if it's being a bowl of sugar and a bowl of cereal um or a bagel also oils eliminate most of those refined oils all those especially corn and grape seed and sunflower if they're Ohio Lake they can be okay if they're um you know expeller cold pressed they may be okay but stick with the main oils that come from olive oil and avocado oil you'll be doing fine um and dairy what about Dairy well dairy uh you know it typically is raised in this country with a homogeneous not homogenized but homogeneous genetic cow which is the Holstein cow and that's A1 casein it's very inflammatory that pump full of hormones uh growth hormone they're often milk all pregnant and you get you know flood of hormones and inflammatory compounds and inflammatory forms of casein and if you want to have dairy try sheep or goat try A2 cows which you can get like Guernsey and Jersey cows or A2 cows and if you have the wrong kind of dairy it's going to drive inflammation cancer osteoporosis believe it or not yes it's not good for your bones that's a whole other conversation you can I think read my blog called six reasons to avoid milk and or you can go on and read about uh David Ludwig's article on medium on milk where she reviewed all the literature recently about it and it showed that it really is not a health food I recommend mostly avoiding it occasional grass-fed um you know sheep or goat cheese or yogurt or milk can be fine ghee is fine because it doesn't have the milk solids in it so grass-fed ghee is also fine so that's basically it eat real food personalize your approach think of food is medicine focus on quality you can be super flexible and all that and hopefully you can follow these principles and activate your body's own healing response improve your health and use it like I have in my practice to use food as medicine and live a longer healthier life if you loved that last video You're Gonna Love the next one check it out here we also think for so many years that fat causes you to be fat but it's actually not fat that causes you to be fat it's starch and sugar and not just any kind of sugar we're gonna talk about fructose in a minute and why it's such a unique factor in fatty liver disease

Channel: Mark Hyman, MD

Views: 69,511

Keywords: Mark Hyman, Mark Hyman interview, Mark Hyman live longer, Mark Hyman diet, how to live longer, how to age in reverse, nutrition tips, healthy foods, health tips, health theory, fasting tips, how to never get sick again, prevent disease, self help, self improvement, self development, personal development, inspiration, motivation

Id: 98l-Y5TTqkM

Length: 11min 46sec (706 seconds)

Published: Fri Jun 02 2023