How Not to Age Quotes

“½ cooked then frozen purple sweet potato ¼-inch piece of turmeric root ¾ teaspoon matcha 1 cup unsweetened soymilk 1½ teaspoons ground flaxseed 1½ teaspoons wheat germ ¼ cup frozen cranberries ½ cup frozen strawberries 3 pitted dates ¼ teaspoon pumpkin pie spice Dash of cardamom Scrub one purple sweet potato under running water, then pierce it a few times with a fork. Microwave on high until it is fork-tender. When it is cool enough to be handled, cut it in half and freeze both halves. (You’ll use half for this recipe and the other half next time you’re craving this smoothie.) Place all the ingredients in a blender, and blend until smooth.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“In short, barberries, which can be found inexpensively priced at Middle Eastern groceries in dried form, have been shown to successfully lower LDL cholesterol levels an average of fourteen points (mg/dL),175 as well as improve acne,176 artery function,177 triglycerides, blood sugars, and insulin resistance.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“In animal studies, the shortest lifespans were among those fed high-protein diets.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“In general, shifting food intake toward the morning—eating breakfast like a king, lunch like a prince, and dinner like a pauper or skipped entirely—has beneficial cardiometabolic effects,”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“A cup of fruit may only have about 3 g of dietary fiber and a cup of vegetables 5 g, but a cup of beans or a cup of intact whole grains, like barley groats, may have 15 g.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“Presumably, if the conditions within your gut were amenable to the growth of good bugs, they would be there already. Without a change in diet to change the gut ecosystem, probiotics don’t take root, so you’d have to keep taking them forever.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“When we eat a fiber-depleted diet, we starve our microbial selves. Our famished flora, the microbes in our gut, have to then compete for limited resources and may consume our own mucus barrier”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“Prebiotics are what feed good bacteria. Probiotics are the good bacteria themselves. And postbiotics are what our bacteria make.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“Also, don’t stick it up your butt. A recent review on the questionable safety of coffee enemas warned against their use, citing reports of colitis, electrolyte imbalance, rectal burns, and perforation.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“At doses over 300 mg a day, anthocyanins can also lower LDL cholesterol.6950 That translates into as little as a single daily serving, like a half cup of high-anthocyanin berries such as blueberries.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“Nitrate supplementation can significantly increase exercise tolerance6831 and performance,6832 not only because it enables our body to extract more energy from oxygen6833 but because it helps to dilate our arteries so they can deliver more oxygenated blood to our muscles6834 and even directly improves muscle function (contractility) through an unknown mechanism.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“The nitrate naturally found in leafy greens and beets improves the efficiency of our mitochondria, the little power plants within our cells, boosting athletic performance by extracting more energy from each breath.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“Individuals eating more than three servings a week of walnuts appeared to cut their risk of dying from cancer in half. A review of the available evidence concluded that “the far-reaching positive effects of a plant-based diet that includes walnuts may be the most critical message for the public.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“In terms of the most anti-inflammatory food components, the top two are fiber and flavones.1155 Dietary fiber, found in all whole plant foods, is most highly concentrated in whole grains and legumes, such as chickpeas, beans, lentils, and split peas.1156 Flavones are plant compounds concentrated in fruits, herbs, and vegetables,1157 with apples, oranges, parsley, celery, and bell peppers the leading sources in the American diet,1158 while chamomile tea is the most flavone-filled beverage.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“ANTI-INFLAMMATORY FOODS In the Dietary Inflammatory Index, the spice turmeric is the single most anti-inflammatory food, followed by ginger and garlic, and tea, green or black, is the most anti-inflammatory beverage.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“A primary justification for inclusion of dairy in federal nutrition recommendations is based on purported bone benefits that are not supported by the available scientific evidence.3178”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“To help boost this anti-aging pathway, on a daily basis, consider: 60 minutes of moderate to vigorous aerobic activity minimizing your intake of french fries and potato chips trying to consume at least 20 mg of spermidine by incorporating foods such as tempeh, mushrooms, peas, and wheat germ into your diet”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“The problem with zombies isn’t only that they are no longer productive members of society. They also want to eat your brains.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“This suggests that applying skin lotion may be a simple way to dampen systemic inflammation.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“Surprisingly, vinegar plus metformin worked better to control blood sugars than metformin alone, suggesting either additive benefits to further AMPK stimulation (the metformin dose was relatively low) or vinegar benefits above and beyond AMPK.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“each of the following: 2 teaspoons of barberries a dash (1/12 teaspoon) of ground black cumin ¾ cup hibiscus tea mixed with ¼ cup of lemon verbena tea 2 teaspoons of vinegar (though never taken straight; sprinkle on food or dilute it in the tea)”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“To help boost this anti-aging pathway, at each meal, consider: reducing consumption of saturated fat (concentrated in meat, dairy, and desserts) increasing consumption of fiber (concentrated in legumes and whole grains) taking each of the following: 2 teaspoons of barberries a dash (1/12 teaspoon) of ground black cumin ¾ cup hibiscus tea mixed with ¼ cup of lemon verbena tea 2 teaspoons of vinegar (though never taken straight; sprinkle on food or dilute it in the tea)”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“19.   2.8 mg: cauliflower376,377 20.   2.7 mg: celeriac378 21.   2.6 mg: yellow peas379 22.   2.5 mg: wheat germ (1 Tb)380 23.   2.5 mg: french fries381 24.   2.4 mg: oysters382 25.   2.4 mg: lentils383 26.   2.4 mg: adzuki beans384,385,386 27.   2.3 mg: eel livers (1 oz)387 28.   2.2 mg: salad388 29.   2.1 mg: popcorn (50 g)389 30.   2.0 mg: kidney beans390”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“1.   9.7 mg: tempeh”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“The second most common finding is a link between premature death and sleeping longer, typically more than nine hours a night. A quarter of the findings support a U-shaped effect, where those who don’t get much sleep (typically less than six or seven hours) or get too much (more than nine) died at higher rates than those in the sweet spot, getting around seven to eight hours. Less than 5 percent of findings found a higher mortality risk only for those not getting enough sleep.3009 Given”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“½ cooked then frozen purple sweet potato ¼-inch piece of turmeric root ¾ teaspoon matcha 1 cup unsweetened soymilk 1½ teaspoons ground flaxseed 1½ teaspoons wheat germ ¼ cup frozen cranberries ½ cup frozen strawberries 3 pitted dates ¼ teaspoon pumpkin pie spice Dash of cardamom”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“freeze both halves. (You’ll use half for this recipe and the other half next time you’re craving this smoothie.) Place all the ingredients in a blender, and blend until smooth.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“SLOWING ELEVEN PATHWAYS OF AGING INTRODUCTION AMPK AUTOPHAGY CELLULAR SENESCENCE EPIGENETICS GLYCATION IGF-1 INFLAMMATION MTOR OXIDATION SIRTUINS TELOMERES CONCLUSION”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“IV. DR. GREGER’S ANTI-AGING EIGHT INTRODUCTION NUTS GREENS BERRIES XENOHORMESIS AND MICRORNA MANIPULATION PREBIOTICS AND POSTBIOTICS CALORIC RESTRICTION PROTEIN RESTRICTION NAD+”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older

“Even the most carnivorous of apes—chimpanzees—eat a diet that is more than 98 percent plant-based.”
― Michael Greger, How Not to Age: The Scientific Approach to Getting Healthier as You Get Older