I’m going to talk about the most well-established scientific keys to
well-established scientific keys to
well-established scientific keys to longevity to achieving longevity and I’m
longevity to achieving longevity and I’m
longevity to achieving longevity and I’m going to start by talking about what’s
going to start by talking about what’s
going to start by talking about what’s in your genome and key controllable
in your genome and key controllable
in your genome and key controllable potent factors in the real world and
potent factors in the real world and
potent factors in the real world and this this red background is an Asian
this this red background is an Asian
this this red background is an Asian longevity symbol and to me it’s a little
longevity symbol and to me it’s a little
longevity symbol and to me it’s a little bit reminiscent to the brain and it’s
bit reminiscent to the brain and it’s
bit reminiscent to the brain and it’s it’ll pop up from time to time during my
it’ll pop up from time to time during my
it’ll pop up from time to time during my talk and it’s a visual reminder of the
talk and it’s a visual reminder of the
talk and it’s a visual reminder of the single most important goal in preventive
single most important goal in preventive
single most important goal in preventive health care and that is maximizing
health care and that is maximizing
health care and that is maximizing longevity of both body and mind
longevity of both body and mind
longevity of both body and mind so in this goal in pursuing this gold
so in this goal in pursuing this gold
so in this goal in pursuing this gold diet is key dozens of studies over many
diet is key dozens of studies over many
diet is key dozens of studies over many decades have shown that diet is probably
decades have shown that diet is probably
decades have shown that diet is probably the single most important and
the single most important and
the single most important and controllable factor in our overall
controllable factor in our overall
controllable factor in our overall longevity and here’s sort of a
longevity and here’s sort of a
longevity and here’s sort of a big-picture overview of the reason that
big-picture overview of the reason that
big-picture overview of the reason that diet is so important in a single year
diet is so important in a single year
diet is so important in a single year over 95% of you of the material in your
over 95% of you of the material in your
over 95% of you of the material in your body the atoms in your body won’t be
body the atoms in your body won’t be
body the atoms in your body won’t be there anymore but you don’t just sort of
there anymore but you don’t just sort of
there anymore but you don’t just sort of vanish or fade off into nothingness
vanish or fade off into nothingness
vanish or fade off into nothingness there’s this gradual process of
there’s this gradual process of
there’s this gradual process of replacement that happens over time where
replacement that happens over time where
replacement that happens over time where food replaces the the material in your
food replaces the the material in your
food replaces the the material in your body and if you eat junk food if you eat
body and if you eat junk food if you eat
body and if you eat junk food if you eat bad food well enough said it destroys
bad food well enough said it destroys
bad food well enough said it destroys your health and this process is under G
your health and this process is under G
your health and this process is under G under the control of genes and under the
under the control of genes and under the
under the control of genes and under the control of the specific variants that
control of the specific variants that
control of the specific variants that each of you have but not all of the
each of you have but not all of the
each of you have but not all of the genes that control this process or yours
genes that control this process or yours
genes that control this process or yours are are even human some of these genes
are are even human some of these genes
are are even human some of these genes are in your gut there they’re part of
are in your gut there they’re part of
are in your gut there they’re part of the gut microbiome that controls not
the gut microbiome that controls not
the gut microbiome that controls not only what goes on inside of your gut but
only what goes on inside of your gut but
only what goes on inside of your gut but inside of your body
inside of your body
inside of your body for example they help you to to regulate
for example they help you to to regulate
for example they help you to to regulate your levels of blood sugar I go into a
your levels of blood sugar I go into a
your levels of blood sugar I go into a much more detail about a lot of these
much more detail about a lot of these
much more detail about a lot of these things there’s a lot of scientific
things there’s a lot of scientific
things there’s a lot of scientific references
references
references my book the mind span diet but a lot of
my book the mind span diet but a lot of
my book the mind span diet but a lot of people wonder what this word means what
people wonder what this word means what
people wonder what this word means what does mine span mean well a lot of people
does mine span mean well a lot of people
does mine span mean well a lot of people talk about an ultimate measure of health
talk about an ultimate measure of health
talk about an ultimate measure of health as being life span but life span isn’t
as being life span but life span isn’t
as being life span but life span isn’t really the perfect measure of health
really the perfect measure of health
really the perfect measure of health because if we live the final years of
because if we live the final years of
because if we live the final years of our lives
our lives
our lives in severe and eventually a permanent
in severe and eventually a permanent
in severe and eventually a permanent cognitive decline where we’re not aware
cognitive decline where we’re not aware
cognitive decline where we’re not aware of our lives then we effectively have to
of our lives then we effectively have to
of our lives then we effectively have to subtract that time off of our lives mind
subtract that time off of our lives mind
subtract that time off of our lives mind span is the lifespan of the
span is the lifespan of the
span is the lifespan of the high-performance mind and here’s how I
high-performance mind and here’s how I
high-performance mind and here’s how I began to pinpoint the genetic and the
began to pinpoint the genetic and the
began to pinpoint the genetic and the dietary factors that most influenced
dietary factors that most influenced
dietary factors that most influenced mind span I looked around the world for
mind span I looked around the world for
mind span I looked around the world for people who have the longest lives and
people who have the longest lives and
people who have the longest lives and the best cognitive performance later in
the best cognitive performance later in
the best cognitive performance later in their lives and I compared those people
their lives and I compared those people
their lives and I compared those people to people who have much shorter lives
to people who have much shorter lives
to people who have much shorter lives and have much higher levels of cognitive
and have much higher levels of cognitive
and have much higher levels of cognitive decline later in life the people circled
decline later in life the people circled
decline later in life the people circled in red the areas and people circled in
in red the areas and people circled in
in red the areas and people circled in red I call the mind span elite and the
red I call the mind span elite and the
red I call the mind span elite and the areas circled in black I call the mind
areas circled in black I call the mind
areas circled in black I call the mind span risk and unsurprisingly the people
span risk and unsurprisingly the people
span risk and unsurprisingly the people with the best longevity and and mental
with the best longevity and and mental
with the best longevity and and mental performance later in life or
performance later in life or
performance later in life or mediterraneans and the Japanese and
mediterraneans and the Japanese and
mediterraneans and the Japanese and Japanese women hold longevity records in
Japanese women hold longevity records in
Japanese women hold longevity records in virtually every category they outlive
virtually every category they outlive
virtually every category they outlive Japanese men by several years and that
Japanese men by several years and that
Japanese men by several years and that holds worldwide women outlive men by a
holds worldwide women outlive men by a
holds worldwide women outlive men by a few years worldwide the big difference
few years worldwide the big difference
few years worldwide the big difference between Japanese women and men though
between Japanese women and men though
between Japanese women and men though about half the difference is due to much
about half the difference is due to much
about half the difference is due to much heavier smoking by Japanese men so when
heavier smoking by Japanese men so when
heavier smoking by Japanese men so when I’m introduced to people as a longevity
I’m introduced to people as a longevity
I’m introduced to people as a longevity scientist and and the author of the mind
scientist and and the author of the mind
scientist and and the author of the mind span diet people want to impress me with
span diet people want to impress me with
span diet people want to impress me with their knowledge of diet they want to
their knowledge of diet they want to
their knowledge of diet they want to tell me about all the incredible stuff
tell me about all the incredible stuff
tell me about all the incredible stuff that they’re doing and it’s right on the
that they’re doing and it’s right on the
that they’re doing and it’s right on the cutting edge of diet so they they tell
cutting edge of diet so they they tell
cutting edge of diet so they they tell me all these things they say I’m healthy
me all these things they say I’m healthy
me all these things they say I’m healthy I exercise and I I eat low carb with
I exercise and I I eat low carb with
I exercise and I I eat low carb with some whole grains like quinoa mostly
some whole grains like quinoa mostly
some whole grains like quinoa mostly Paleo ancestral and part of that
Paleo ancestral and part of that
Paleo ancestral and part of that very high protein you know lots of
very high protein you know lots of
very high protein you know lots of grass-fed beef
grass-fed beef
grass-fed beef I avoid refined grains the starches you
I avoid refined grains the starches you
I avoid refined grains the starches you know like white rice pasta and bread I
know like white rice pasta and bread I
know like white rice pasta and bread I don’t drink alcohol I don’t drink coffee
don’t drink alcohol I don’t drink coffee
don’t drink alcohol I don’t drink coffee or tea I have you know fairly high HDL
or tea I have you know fairly high HDL
or tea I have you know fairly high HDL or lel but but my HDL is very high so I
or lel but but my HDL is very high so I
or lel but but my HDL is very high so I think that balance is out right I’m okay
think that balance is out right I’m okay
think that balance is out right I’m okay well I take vitamins and I take mineral
well I take vitamins and I take mineral
well I take vitamins and I take mineral supplements so you know I know that you
supplements so you know I know that you
supplements so you know I know that you know probably doesn’t do any harm I just
know probably doesn’t do any harm I just
know probably doesn’t do any harm I just want to make sure that I’m you know I’m
want to make sure that I’m you know I’m
want to make sure that I’m you know I’m sufficient on all my key nutrients so
sufficient on all my key nutrients so
sufficient on all my key nutrients so let’s look at some of the key evidence
let’s look at some of the key evidence
let’s look at some of the key evidence though that has to do with these claims
though that has to do with these claims
though that has to do with these claims these beliefs to determine whether or
these beliefs to determine whether or
these beliefs to determine whether or not people are doing the right thing
not people are doing the right thing
not people are doing the right thing because this isn’t just a few people who
because this isn’t just a few people who
because this isn’t just a few people who come up with me with anecdotal stories
come up with me with anecdotal stories
come up with me with anecdotal stories this is actually these are pervasive
this is actually these are pervasive
this is actually these are pervasive messages that you’ll see in a lot of
messages that you’ll see in a lot of
messages that you’ll see in a lot of places popular books and media feature
places popular books and media feature
places popular books and media feature these kinds of messages so when you
these kinds of messages so when you
these kinds of messages so when you compare the diets of the mind span elite
compare the diets of the mind span elite
compare the diets of the mind span elite to the mind span risk there are a few
to the mind span risk there are a few
to the mind span risk there are a few things that pop out immediately and this
things that pop out immediately and this
things that pop out immediately and this is one of them the mind span elite
is one of them the mind span elite
is one of them the mind span elite traditional diets feature a lot less red
traditional diets feature a lot less red
traditional diets feature a lot less red meat than the mind span risk diets a lot
meat than the mind span risk diets a lot
meat than the mind span risk diets a lot of people think that that might be
of people think that that might be
of people think that that might be saturated fat that saturated fat might
saturated fat that saturated fat might
saturated fat that saturated fat might undermine people’s health but before you
undermine people’s health but before you
undermine people’s health but before you jump to the conclusion that a saturated
jump to the conclusion that a saturated
jump to the conclusion that a saturated fat there it’s actually stronger
fat there it’s actually stronger
fat there it’s actually stronger evidence about some other ingredient and
evidence about some other ingredient and
evidence about some other ingredient and that’s iron if you look at the diets the
that’s iron if you look at the diets the
that’s iron if you look at the diets the overall patterns of the diets of the
overall patterns of the diets of the
overall patterns of the diets of the mind span elite versus the mind span
mind span elite versus the mind span
mind span elite versus the mind span risk and if you look at the blood iron
risk and if you look at the blood iron
risk and if you look at the blood iron markers of the mind span elite they have
markers of the mind span elite they have
markers of the mind span elite they have much lower iron not only in their foods
much lower iron not only in their foods
much lower iron not only in their foods but also in their bodies of course iron
but also in their bodies of course iron
but also in their bodies of course iron is a really key ingredient it’s a it’s a
is a really key ingredient it’s a it’s a
is a really key ingredient it’s a it’s a really it’s an essential nutrient but
really it’s an essential nutrient but
really it’s an essential nutrient but when you get above sufficiency you don’t
when you get above sufficiency you don’t
when you get above sufficiency you don’t get any benefits from that extra iron
get any benefits from that extra iron
get any benefits from that extra iron and you actually increase the risk of
and you actually increase the risk of
and you actually increase the risk of many serious diseases like heart disease
many serious diseases like heart disease
many serious diseases like heart disease cancer and dementia and you shortened
cancer and dementia and you shortened
cancer and dementia and you shortened life so my number one recommendation to
life so my number one recommendation to
life so my number one recommendation to people who want to eat more healthful
people who want to eat more healthful
people who want to eat more healthful is to keep your iron in the low but
is to keep your iron in the low but
is to keep your iron in the low but sufficient range and you’re probably
sufficient range and you’re probably
sufficient range and you’re probably going to have to undergo some specific
going to have to undergo some specific
going to have to undergo some specific blood tests to find out whether or not
blood tests to find out whether or not
blood tests to find out whether or not you’re in that range so getting deeper
you’re in that range so getting deeper
you’re in that range so getting deeper into genes and genomes um when we look
into genes and genomes um when we look
into genes and genomes um when we look at the genetic variants that are
at the genetic variants that are
at the genetic variants that are involved in overall longevity and
involved in overall longevity and
involved in overall longevity and extreme longevity we see again the
extreme longevity we see again the
extreme longevity we see again the importance of iron in determining
importance of iron in determining
importance of iron in determining longevity these are two well known genes
longevity these are two well known genes
longevity these are two well known genes HFE and apoE they’re involved in iron
HFE and apoE they’re involved in iron
HFE and apoE they’re involved in iron transport in the body and about half of
transport in the body and about half of
transport in the body and about half of people have harmful or pathogenic
people have harmful or pathogenic
people have harmful or pathogenic variants in these two genes and they can
variants in these two genes and they can
variants in these two genes and they can also form a very synergistic negative
also form a very synergistic negative
also form a very synergistic negative effect on your overall health and
effect on your overall health and
effect on your overall health and longevity and here’s how they work so hf
longevity and here’s how they work so hf
longevity and here’s how they work so hf e is the primary determinant of how much
e is the primary determinant of how much
e is the primary determinant of how much iron gets taken up out of your food and
iron gets taken up out of your food and
iron gets taken up out of your food and transported into your body out of your
transported into your body out of your
transported into your body out of your gut and the normal HFE or the the the
gut and the normal HFE or the the the
gut and the normal HFE or the the the the common variant it it senses how much
the common variant it it senses how much
the common variant it it senses how much iron is in your body and there’s a
iron is in your body and there’s a
iron is in your body and there’s a regulation of how much iron is imported
regulation of how much iron is imported
regulation of how much iron is imported into your body you can still have too
into your body you can still have too
into your body you can still have too much iron with a normal HIV variant but
much iron with a normal HIV variant but
much iron with a normal HIV variant but there are certain variants that undergo
there are certain variants that undergo
there are certain variants that undergo unregulated transport of iron into your
unregulated transport of iron into your
unregulated transport of iron into your body and you can get very very high and
body and you can get very very high and
body and you can get very very high and dangerous levels of iron accumulating a
dangerous levels of iron accumulating a
dangerous levels of iron accumulating a new body with these other variants and
new body with these other variants and
new body with these other variants and about a quarter of the population has
about a quarter of the population has
about a quarter of the population has these variants April II is probably even
these variants April II is probably even
these variants April II is probably even more infamous
more infamous
more infamous among people and the e4 variant is the
among people and the e4 variant is the
among people and the e4 variant is the single most common and harmful variant
single most common and harmful variant
single most common and harmful variant in the human genome it’s the variant
in the human genome it’s the variant
in the human genome it’s the variant that that provides a an almost complete
that that provides a an almost complete
that that provides a an almost complete barrier to making it to centenarian hood
barrier to making it to centenarian hood
barrier to making it to centenarian hood so it’s very similar to hf v and that it
so it’s very similar to hf v and that it
so it’s very similar to hf v and that it transports iron to but instead of
transports iron to but instead of
transports iron to but instead of transporting iron to the brain into the
transporting iron to the brain into the
transporting iron to the brain into the body it transports iron into the central
body it transports iron into the central
body it transports iron into the central nervous system and into the brain and
nervous system and into the brain and
nervous system and into the brain and these two genes and the
these two genes and the
these two genes and the harmful variants in these genes can act
harmful variants in these genes can act
harmful variants in these genes can act synergistically because HFE harmful
synergistically because HFE harmful
synergistically because HFE harmful variants transport too much iron into
variants transport too much iron into
variants transport too much iron into the body where there are event where
the body where there are event where
the body where there are event where that irons available for transport into
that irons available for transport into
that irons available for transport into the central nervous system in the brain
the central nervous system in the brain
the central nervous system in the brain I love food we all love food but this
I love food we all love food but this
I love food we all love food but this isn’t my declaration of love for food
isn’t my declaration of love for food
isn’t my declaration of love for food I’m getting it at a slightly different
I’m getting it at a slightly different
I’m getting it at a slightly different point here and and that is how much does
point here and and that is how much does
point here and and that is how much does our food love us and is there a food
our food love us and is there a food
our food love us and is there a food good for our hearts and that’s a really
good for our hearts and that’s a really
good for our hearts and that’s a really really important question because
really important question because
really important question because cardiovascular disease is one of the
cardiovascular disease is one of the
cardiovascular disease is one of the biggest killer diseases and most
biggest killer diseases and most
biggest killer diseases and most cardiovascular disease is determined by
cardiovascular disease is determined by
cardiovascular disease is determined by lifestyle and diet and when I wrote my
lifestyle and diet and when I wrote my
lifestyle and diet and when I wrote my book the mind span diet Japanese women
book the mind span diet Japanese women
book the mind span diet Japanese women as they do and many other categories
as they do and many other categories
as they do and many other categories have had the healthiest hearts ever
have had the healthiest hearts ever
have had the healthiest hearts ever measured but earlier this year healthier
measured but earlier this year healthier
measured but earlier this year healthier hearts were discovered just barely
hearts were discovered just barely
hearts were discovered just barely because the Japanese women have
because the Japanese women have
because the Japanese women have incredibly healthy hearts and these
incredibly healthy hearts and these
incredibly healthy hearts and these incredibly healthy hearts and
incredibly healthy hearts and
incredibly healthy hearts and cardiovascular systems belong to people
cardiovascular systems belong to people
cardiovascular systems belong to people who live in the Amazon rainforest of
who live in the Amazon rainforest of
who live in the Amazon rainforest of Bolivia that Romani people and that
Bolivia that Romani people and that
Bolivia that Romani people and that Romani people are they’re farmers
Romani people are they’re farmers
Romani people are they’re farmers hunter-gatherers and they live a true
hunter-gatherers and they live a true
hunter-gatherers and they live a true paleo existence
paleo existence
paleo existence unlike the mythical or fictional paleo
unlike the mythical or fictional paleo
unlike the mythical or fictional paleo existences that we often hear about and
existences that we often hear about and
existences that we often hear about and if you compare their heart disease risks
if you compare their heart disease risks
if you compare their heart disease risks to the heart disease risk in the u.s.
to the heart disease risk in the u.s.
to the heart disease risk in the u.s. it’s very very different in the moderate
it’s very very different in the moderate
it’s very very different in the moderate or high risk category 50% of people in
or high risk category 50% of people in
or high risk category 50% of people in the US have a moderate or high risk of
the US have a moderate or high risk of
the US have a moderate or high risk of heart disease whereas only 3% of the
heart disease whereas only 3% of the
heart disease whereas only 3% of the Jomon I do in essentially no risk for
Jomon I do in essentially no risk for
Jomon I do in essentially no risk for heart disease category 84% of Tremonti
heart disease category 84% of Tremonti
heart disease category 84% of Tremonti people have essentially no risk for
people have essentially no risk for
people have essentially no risk for heart disease whereas only 14% the u.s.
heart disease whereas only 14% the u.s.
heart disease whereas only 14% the u.s. do now the Chum on a diet is extremely
do now the Chum on a diet is extremely
do now the Chum on a diet is extremely different from the u.s. diet but it’s
different from the u.s. diet but it’s
different from the u.s. diet but it’s very very similar in some key respects
very very similar in some key respects
very very similar in some key respects to the traditional Japanese diet so in
to the traditional Japanese diet so in
to the traditional Japanese diet so in compare
compare
compare these two healthiest hearts in the world
these two healthiest hearts in the world
these two healthiest hearts in the world we see that carbohydrates make up the
we see that carbohydrates make up the
we see that carbohydrates make up the vast majority of the diets of these
vast majority of the diets of these
vast majority of the diets of these healthiest hearts traditionally Japanese
healthiest hearts traditionally Japanese
healthiest hearts traditionally Japanese people have had closer to eighty percent
people have had closer to eighty percent
people have had closer to eighty percent of their food energy comes from
of their food energy comes from
of their food energy comes from carbohydrates primarily white rice and
carbohydrates primarily white rice and
carbohydrates primarily white rice and the Tremonti today still get over 70% of
the Tremonti today still get over 70% of
the Tremonti today still get over 70% of their dietary energy from carbohydrates
their dietary energy from carbohydrates
their dietary energy from carbohydrates primarily white rice and plantains but
primarily white rice and plantains but
primarily white rice and plantains but the the really striking thing about that
the the really striking thing about that
the the really striking thing about that jimana is not just that they have
jimana is not just that they have
jimana is not just that they have dietary similarities but the health
dietary similarities but the health
dietary similarities but the health outcomes that they have in addition to
outcomes that they have in addition to
outcomes that they have in addition to their incredibly healthy hearts are very
their incredibly healthy hearts are very
their incredibly healthy hearts are very very unlike what we associated with high
very unlike what we associated with high
very unlike what we associated with high carbohydrate intake they have very
carbohydrate intake they have very
carbohydrate intake they have very little levels of obesity Japanese women
little levels of obesity Japanese women
little levels of obesity Japanese women have the lowest levels of obesity in the
have the lowest levels of obesity in the
have the lowest levels of obesity in the developed world they have very low
developed world they have very low
developed world they have very low levels of type 2 diabetes
levels of type 2 diabetes
levels of type 2 diabetes both of them have increasing amounts of
both of them have increasing amounts of
both of them have increasing amounts of obesity and type 2 diabetes as they move
obesity and type 2 diabetes as they move
obesity and type 2 diabetes as they move toward a more Western dietary pattern
toward a more Western dietary pattern
toward a more Western dietary pattern but here’s one of the things that really
but here’s one of the things that really
but here’s one of the things that really surprises people
surprises people
surprises people the Tremonti and Japanese women are
the Tremonti and Japanese women are
the Tremonti and Japanese women are extremely iron deficient people think
extremely iron deficient people think
extremely iron deficient people think that you know you need a lot of iron to
that you know you need a lot of iron to
that you know you need a lot of iron to be healthy but probably one of the keys
be healthy but probably one of the keys
be healthy but probably one of the keys to their healthy hearts and
to their healthy hearts and
to their healthy hearts and cardiovascular systems is their very
cardiovascular systems is their very
cardiovascular systems is their very very low levels of iron about 50% of
very low levels of iron about 50% of
very low levels of iron about 50% of Japanese women are iron deficient over
Japanese women are iron deficient over
Japanese women are iron deficient over 50% of Chaumont a middle-aged and older
50% of Chaumont a middle-aged and older
50% of Chaumont a middle-aged and older are not only iron deficient there are
are not only iron deficient there are
are not only iron deficient there are even more iron deficient their iron
even more iron deficient their iron
even more iron deficient their iron deficient anemic they’re actually
deficient anemic they’re actually
deficient anemic they’re actually clinically iron deficient and here are
clinically iron deficient and here are
clinically iron deficient and here are some Tremonti in a family group enjoying
some Tremonti in a family group enjoying
some Tremonti in a family group enjoying their staple food plantains about half
their staple food plantains about half
their staple food plantains about half of the chamalla diet plantains and you
of the chamalla diet plantains and you
of the chamalla diet plantains and you can see that most of the plantains they
can see that most of the plantains they
can see that most of the plantains they have on the ground what they’re eating
have on the ground what they’re eating
have on the ground what they’re eating and that they’re storing are actually
and that they’re storing are actually
and that they’re storing are actually yellow plantains that’s the state that
yellow plantains that’s the state that
yellow plantains that’s the state that they eat them in slightly green or a
they eat them in slightly green or a
they eat them in slightly green or a little bit yellow
little bit yellow
little bit yellow and one of the reasons that they eat so
and one of the reasons that they eat so
and one of the reasons that they eat so many plantains is because they’re so
many plantains is because they’re so
many plantains is because they’re so easy to cook and eat and they’re so
easy to cook and eat and they’re so
easy to cook and eat and they’re so flavorful this is how they prepare them
flavorful this is how they prepare them
flavorful this is how they prepare them just put them in the fire with the peel
just put them in the fire with the peel
just put them in the fire with the peel on and when they’re cooked they just
on and when they’re cooked they just
on and when they’re cooked they just peel them and eat them couldn’t be
peel them and eat them couldn’t be
peel them and eat them couldn’t be easier and this is over two-thirds of
easier and this is over two-thirds of
easier and this is over two-thirds of the Chu Mon I diet plantains and white
the Chu Mon I diet plantains and white
the Chu Mon I diet plantains and white rice about half of the diet has
rice about half of the diet has
rice about half of the diet has plantains about another 20% is white
plantains about another 20% is white
plantains about another 20% is white rice and when you have a carbohydrate
rice and when you have a carbohydrate
rice and when you have a carbohydrate rich diet like that it profoundly
rich diet like that it profoundly
rich diet like that it profoundly changes your physiology profoundly
changes your physiology profoundly
changes your physiology profoundly changes your microbiome and one of the
changes your microbiome and one of the
changes your microbiome and one of the things that we find in the mind span
things that we find in the mind span
things that we find in the mind span elite microbiomes is that they’re
elite microbiomes is that they’re
elite microbiomes is that they’re enriched with a greater diversity and
enriched with a greater diversity and
enriched with a greater diversity and quantity of carbohydrate loving micro
quantity of carbohydrate loving micro
quantity of carbohydrate loving micro microbes and the the really important
microbes and the the really important
microbes and the the really important thing to know about carbohydrate diets
thing to know about carbohydrate diets
thing to know about carbohydrate diets is that that’s the only way you can feed
is that that’s the only way you can feed
is that that’s the only way you can feed your microbiome they don’t really eat
your microbiome they don’t really eat
your microbiome they don’t really eat anything else but then we consider well
anything else but then we consider well
anything else but then we consider well I mean we very similarly we have a lot
I mean we very similarly we have a lot
I mean we very similarly we have a lot of the same foods minds family to eat a
of the same foods minds family to eat a
of the same foods minds family to eat a lot of white rice did Japanese eat a lot
lot of white rice did Japanese eat a lot
lot of white rice did Japanese eat a lot of white rice sweet right white rice
of white rice sweet right white rice
of white rice sweet right white rice wheat pasta wheat bread the problem is
wheat pasta wheat bread the problem is
wheat pasta wheat bread the problem is that our white rice and our bread and
that our white rice and our bread and
that our white rice and our bread and our pasta are not the same as the mine
our pasta are not the same as the mine
our pasta are not the same as the mine span elite white rice bread and pasta
span elite white rice bread and pasta
span elite white rice bread and pasta the difference is that the mine span
the difference is that the mine span
the difference is that the mine span risk like in the US and the other mine
risk like in the US and the other mine
risk like in the US and the other mine span risk areas of the world enrich
span risk areas of the world enrich
span risk areas of the world enrich their rice and their wheat bread pasta
their rice and their wheat bread pasta
their rice and their wheat bread pasta with iron the mine span elites have
with iron the mine span elites have
with iron the mine span elites have never enriched any of their
never enriched any of their
never enriched any of their carbohydrates with iron so when we go
carbohydrates with iron so when we go
carbohydrates with iron so when we go back to these beliefs about what people
back to these beliefs about what people
back to these beliefs about what people are doing for their overall health and
are doing for their overall health and
are doing for their overall health and longevity is this is an anti longevity
longevity is this is an anti longevity
longevity is this is an anti longevity diet I don’t know but it certainly is
diet I don’t know but it certainly is
diet I don’t know but it certainly is diametrically opposed to the proven
diametrically opposed to the proven
diametrically opposed to the proven longevity diets for the world the
longevity diets for the world the
longevity diets for the world the Mediterraneans and Japanese eat very
Mediterraneans and Japanese eat very
Mediterraneans and Japanese eat very high
high
high I’d read Ives very little whole grains
I’d read Ives very little whole grains
I’d read Ives very little whole grains mostly refined grains like white rice
mostly refined grains like white rice
mostly refined grains like white rice they very low protein very low animal
they very low protein very low animal
they very low protein very low animal protein in particular they drink a
protein in particular they drink a
protein in particular they drink a moderate to fairer amount of alcohol
they drink coffee tea coffee and tear on
they drink coffee tea coffee and tear on the there’s a part of the mind span
the there’s a part of the mind span
the there’s a part of the mind span formula everywhere and this LDL HDL
formula everywhere and this LDL HDL
formula everywhere and this LDL HDL thing is kind of confusing but every
thing is kind of confusing but every
thing is kind of confusing but every attempt to artificially raise HDL in
attempt to artificially raise HDL in
attempt to artificially raise HDL in genetic variants with dietary
genetic variants with dietary
genetic variants with dietary supplements with drugs does not reduce
supplements with drugs does not reduce
supplements with drugs does not reduce cardiovascular risk
cardiovascular risk
cardiovascular risk you can successfully raise HDL many
you can successfully raise HDL many
you can successfully raise HDL many different ways but all of these
different ways but all of these
different ways but all of these artificial ways of rich raising HDL does
artificial ways of rich raising HDL does
artificial ways of rich raising HDL does not help you not only that recently it
not help you not only that recently it
not help you not only that recently it was shown by a couple of different
was shown by a couple of different
was shown by a couple of different really good publications that the
really good publications that the
really good publications that the highest level of HDL actually increases
highest level of HDL actually increases
highest level of HDL actually increases your risk of cardiovascular disease just
your risk of cardiovascular disease just
your risk of cardiovascular disease just like increased LDL does many different
like increased LDL does many different
like increased LDL does many different studies on vitamin and mineral
studies on vitamin and mineral
studies on vitamin and mineral supplementation show that increasing
supplementation show that increasing
supplementation show that increasing supplementation increases the risk of
supplementation increases the risk of
supplementation increases the risk of disease and the ones I want to warn you
disease and the ones I want to warn you
disease and the ones I want to warn you in particular about our calcium
in particular about our calcium
in particular about our calcium supplementation because it severely
supplementation because it severely
supplementation because it severely increases the risk of cardiovascular
increases the risk of cardiovascular
increases the risk of cardiovascular disease and iron iron increases the risk
disease and iron iron increases the risk
disease and iron iron increases the risk of many different kinds of diseases
of many different kinds of diseases
of many different kinds of diseases including cardiovascular diseases cancer
including cardiovascular diseases cancer
including cardiovascular diseases cancer and dementia so these are the key
and dementia so these are the key
and dementia so these are the key longevity lessons that we learn from
longevity lessons that we learn from
longevity lessons that we learn from looking at these mind span elite diets
looking at these mind span elite diets
looking at these mind span elite diets low but sufficient iron is the most
low but sufficient iron is the most
low but sufficient iron is the most important thing that you can do today
important thing that you can do today
important thing that you can do today for your overall longevity you’re
for your overall longevity you’re
for your overall longevity you’re probably going to have to have a
probably going to have to have a
probably going to have to have a specific set of blood tests to know
specific set of blood tests to know
specific set of blood tests to know whether or not you have the right level
whether or not you have the right level
whether or not you have the right level of iron because it’s different for
of iron because it’s different for
of iron because it’s different for everybody especially since you each
everybody especially since you each
everybody especially since you each carry different genetic variants that
carry different genetic variants that
carry different genetic variants that will determine your overall
will determine your overall
will determine your overall iron levels for very active people like
iron levels for very active people like
iron levels for very active people like the chamalla are the Japanese
the chamalla are the Japanese
the chamalla are the Japanese traditionally you want a very very high
traditionally you want a very very high
traditionally you want a very very high carb diet and I don’t this graphic is a
carb diet and I don’t this graphic is a
carb diet and I don’t this graphic is a little bit misleading you don’t have to
little bit misleading you don’t have to
little bit misleading you don’t have to be a runner or lift weights to to have
be a runner or lift weights to to have
be a runner or lift weights to to have this kind of beneficial diet the
this kind of beneficial diet the
this kind of beneficial diet the Tremonti and the Japanese just move a
Tremonti and the Japanese just move a
Tremonti and the Japanese just move a lot they just they’re just very active
lot they just they’re just very active
lot they just they’re just very active they’re just not very sedentary they
they’re just not very sedentary they
they’re just not very sedentary they don’t stand around or sit around and
don’t stand around or sit around and
don’t stand around or sit around and watch TV a lot they just do a lot of
watch TV a lot they just do a lot of
watch TV a lot they just do a lot of things but if you’re more sedentary if
things but if you’re more sedentary if
things but if you’re more sedentary if you can’t help but being sedentary you
you can’t help but being sedentary you
you can’t help but being sedentary you might want to ratchet down the carbs a
might want to ratchet down the carbs a
might want to ratchet down the carbs a little bit and more importantly if
little bit and more importantly if
little bit and more importantly if you’re pre-diabetic or diabetic you
you’re pre-diabetic or diabetic you
you’re pre-diabetic or diabetic you definitely want to get the carb level
definitely want to get the carb level
definitely want to get the carb level down but you don’t want to replace it
down but you don’t want to replace it
down but you don’t want to replace it with just any other kind of food higher
with just any other kind of food higher
with just any other kind of food higher monounsaturated fat like you get an
monounsaturated fat like you get an
monounsaturated fat like you get an olive oil is probably the best way to
olive oil is probably the best way to
olive oil is probably the best way to replace those carbohydrates but the
replace those carbohydrates but the
replace those carbohydrates but the really important thing about getting
really important thing about getting
really important thing about getting some carbohydrates is that you’re
some carbohydrates is that you’re
some carbohydrates is that you’re feeding you good microbiome you can’t
feeding you good microbiome you can’t
feeding you good microbiome you can’t really maintain good blood sugar levels
really maintain good blood sugar levels
really maintain good blood sugar levels and other beneficial aspects of your
and other beneficial aspects of your
and other beneficial aspects of your physiology without these microbiome
physiology without these microbiome
physiology without these microbiome without the benefits of the microbiome
without the benefits of the microbiome
without the benefits of the microbiome and again low but sufficient protein is
and again low but sufficient protein is
and again low but sufficient protein is really important high protein is
really important high protein is
really important high protein is associated with many different increased
associated with many different increased
associated with many different increased disease risks and so there’s a lot more
disease risks and so there’s a lot more
disease risks and so there’s a lot more information about all these things in
information about all these things in
information about all these things in the mind span diet lots of scientific
the mind span diet lots of scientific
the mind span diet lots of scientific references to help you achieve the
references to help you achieve the
references to help you achieve the greatest longevity that’s possible for
greatest longevity that’s possible for
greatest longevity that’s possible for you thanks a lot for your time and your
you thanks a lot for your time and your
you thanks a lot for your time and your attention
attention
attention [Applause]
”
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