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As we age, it’s easy to get distracted by gimmicky supplements and hacks – but what if the fountain of youth can actually be found in the power of a healthy lifestyle? Driven by his passion to reduce suffering and improve health, Dr. Michael Greger joins us to share the science-backed lifestyle changes that can help stave off preventable diseases and disability. From cognitive decline prevention to exercise, hormones, and anti-aging strategies, this episode is a comprehensive guide to embracing a vibrant and rich future.

Dr. Greger’s mission is rooted in his unwavering belief in the transformative power of a healthy lifestyle. His enthusiasm for educating people sets the tone for a captivating conversation that unfolds across various facets of healthy living. His commitment to sharing knowledge and empowering individuals to take charge of their health shines through, making his new book ‘How Not to Age’ not just a study, but a roadmap to a vibrant and fulfilling life.

Age Gracefully While Navigating Cognitive Decline

I kick off our discussion by probing Dr. Greger about dangerous longevity hacks, including pharmaceuticals and supplements that might have unintended consequences on cognitive decline. We delve into the importance of a healthy diet, focusing on whole plant foods like greens, beans, and berries to safeguard against dementia.

We discuss the power of eating habits in “Blue Zones,” which are areas in the world with the highest rates of centenarians. Plus, the huge impact consistent relationships and social connections have in mitigating negative emotions and stress, which can even decrease cardiovascular disease, according to the Harvard Study of Adult Development.

Is Exercise a Cure-All for Health?

As we age, our bodies naturally need different types of support. So often in the sports world, we are quick to rely on exercise as a cure-all. Dr. Greger dispels the notion that more exercise is always better. He highlights the potential harm of excessive exercise, drawing attention to studies on endurance athletes.

Dr. Greger explains his daily walking routine and brings to light the low “chance of injury” with certain exercises like walking. The episode provides actionable insights, encouraging individuals to aim for 5 hours of aerobic exercise per week for longevity rather than top athletic performance, and to emphasize recovery time.

Hormonal Transitions, Menopausal Symptoms, and Natural Remedies

Addressing hormone issues in middle age, Dr. Greger advocates for minimizing risks through a healthy diet and lifestyle. He cautions against medicalizing normal hormonal changes and advises against Human Growth Hormone (HGH), Menopausal Hormone Therapy (MHT), and testosterone supplements.

The conversation turns to natural remedies for hormonal transitions and menopausal symptoms, highlighting the benefits of a plant-based diet, citing studies showing significant drops in hot flashes and vaginal dryness in women who consume soyfoods and whole soybeans.

Anti-Aging Strategies, Nutrition, and Overall Health

Did you know that unprotected sun exposure is responsible for 90% of visible skin damage? Aside from wearing sunscreen early and often, Dr. Greger offers awesome natural alternatives for reducing wrinkles, such as topical vitamin C and niacinamide, while cautioning against harmful treatments like tretinoin retin-A.

Nuts and dark green leafy vegetables are a game-changer for anti-aging, because of their high nutritional value and anti-inflammatory properties. While balancing nutrition is key, Dr. Gregory highlights the significance of recognizing the body’s natural healing process and the impact of day-to-day choices on overall health, rather than waiting for a major health incident to make changes.

As our conversation unfolds, ‘How Not to Age’ transforms from a book title to a personal invitation—a journey into timeless vitality. Dr. Michael Greger and I extend this invitation to you, offering not just knowledge but a compass for your health journey. From dispelling longevity myths to navigating the intricacies of exercise, hormones, and anti-aging strategies, this episode is a stepping stone to a life marked by vibrancy and fulfillment. Dive into the fountain of youth with us, embrace the extraordinary, and embark on your unique path to timeless health.

Here are our key takeaways about mindful aging:

  • Holistic Health Approach: Focusing on lifestyle changes as a powerful means to reduce suffering and improve overall well-being.
  • Mindful Aging: Exploring actionable preventative measures against cognitive decline.
  • Balanced Exercise: Find out the power of low-impact, aerobic workouts with structured recovery time.
  • Natural Hormonal Transitions: Tips for navigating changing hormones and menopause with the support of a healthy diet – rather than relying on hormonal therapies.
  • Skin Health through Nutrition: The importance of sun protection, natural alternatives for reducing wrinkles, and the nutritional benefits of nuts and dark green leafy vegetables.

Listen to Dr. Michael Greger’s episode

If you found today’s episode enlightening and want to hear more, make sure to subscribe and leave a review on your favorite podcast platform. Be sure to share this episode!

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Episode Chapters

  • Reducing suffering and improving health through lifestyle changes. (0:02)
  • Aging and cognitive decline prevention. (1:25)
  • Exercise, aging, and hormones with a focus on longevity. (6:00)
  • Natural remedies for hormonal transitions and menopausal symptoms. (10:52)
  • Plant-based diets, health, and relationships. (16:43)
  • Anti-aging strategies and nutrition. (20:42)

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Transcript

Sonya Looney 0:02
Dr. Greger Welcome to the show.

Dr Michael Greger 0:05
I’m so happy to be here.

Sonya Looney 0:07
Question number one, where do you get your enthusiasm from?

Dr Michael Greger 0:10
Oh my god, I get to wake up every morning and I go, I get to reduce suffering by educating people about the good news. And we have tremendous power over a health test and longevity, the vast majority of premature death and disability is preventable, with a healthy enough plan based on lifestyle. So

Sonya Looney 0:29
here’s a question for you. As you’ve written these three mega books, how not to die, how not to diet, how not to age, what has been something that has surprised you or changed your mind about something?

Dr Michael Greger 0:42
Oh, all everything, all of the above. I mean, I learned just as much as anybody else. Looking at these books, I wasn’t born with this information. The I was certainly not taught about this in medical school. Um, in fact, I’ve dealt with some topics, like the, you know, micro RNA chapter and the latest book that weren’t even discovered when I graduated from medical school. And so it’s a tremendous learning experience for me, I’ve got all my assumptions thrown out the window, and you find out what the science says what the best available balance of evidence is, changes my diet. And I just cannot wait to get this into the hands of as many people as possible, so they have the opportunity to learn as I did.

Sonya Looney 1:24
So today, we’re gonna dive into how not to age which when this podcast comes out, people can preorder the book, and I highly recommend you do because I have an advanced copy in my hot little hands. lucky duck. I know. So I guess my first question is, there is a lot of longevity hacks out there. I’ve seen people doing pretty crazy stuff. What like what one or two things that people are doing are dangerous for them?

Dr Michael Greger 1:49
Oh, that’s a good question. You know, I’m really not familiar with what’s happening on the kind of the lay world the blogosphere, the but so I mean, I can tell you what’s happening in the Caribbean scientific literature and there’s still some crazy stuff in there. You know, one thing people are doing, they’re taking a variety of drugs to stop aging like Metformin or rapamycin, I talked about those, taking all sorts of crazy, you know, supplements like resveratrol, and some of these NVD boosters, which is not a good idea. I’m trying to think. Yeah, probably mostly surrounds kind of pharmaceuticals and supplements, people who are taking that, who is you know, risk benefit analysis is not good. Yeah.

Sonya Looney 2:41
And I saw in your book, you know, there’s a lot of studies out there and people’s ability to discern what is a good study and what isn’t, is a little bit distressing. So I guess I want to ask, I’m going to break this into a couple categories. So number one, I want to talk about old old age, because I think a lot of people fear, you know, 7080 90 years old, because they see what’s happened to previous generations and their family. And they say, Well, I don’t want to live to age 80 or 90, because I don’t want my life to look like that. So in your book you have, you know, we talk about disease and many of your other books, lifestyle diseases, but in your book, cognitive decline is something that you talk about, and I know that that is of utmost concern to many people. So what are some things that people can do to reduce cognitive decline or prevent it altogether?

Dr Michael Greger 3:23
Yeah, um, the good news is modifiable lifestyle factors, contributing more kind of outweigh the genetic component of Alzheimer’s disease leading cause of dementia was basically a, what’s good for the heart is good for the head. Alzheimer’s disease is related to the development of atherosclerotic plaque buildup in the cerebral arteries within the brain. And so the same dietary changes that can reduce cardiovascular risk can also help with cognitive health like normalizing blood pressure in hypertensives can help prevent cognitive decline aerobic exercise can improve brain function in both cognitively intact and cognitively impaired individuals. You know, these are some of the reasons why you know, non vegetarians have up to two to three times the risk of developing dementia later in life because increased exposure to saturated fat, oxidized cholesterol call these agencies are drawn to toxins advanced glycation end products endotoxins pollutants like DDT in the diet. And so the best dementia deterring diet is one this lowered and added sugars, salt, saturated fat, animal products and processed foods and high in whole plant foods, particularly greens, beans and berries.

Sonya Looney 4:47
like Planes, Trains and Automobiles. So you said low in sugar and salt, like how low are we talking?

Dr Michael Greger 4:54
Well, so I would encourage people to not add any salt to their food and reduce their intake of processed foods, which accounts for about 70% of the sodium intake in American diet. So anything kind of a box or bag sold package often has salt added to it as a flavor enhancer. And so you know, so avoid minimizing what didn’t take a process was not adding salt in the dining room or kitchen would help reduce when sodium intake to the target of 1500 milligrams of sodium a day is what the American Heart Association recommends, one stays below. And in terms of sugary it’s about at voiding added sugars. So that’s mostly you know, like the sugary beverages. And you know, confections and desserts, that kind of thing. If you want something sweet, you the sweet potato eat a piece of fruit. That’s really the the best way to get our carbohydrates into

Sonya Looney 5:50
when you talk about added sugars like does maple syrup count as an added sugar? For example,

Dr Michael Greger 5:55
maple syrup counted as an added sugar, the whole food in that case is the tree. Feel free to gnaw on a twig?

Sonya Looney 6:03
I’ve tried to do that, well, I have done it, I’m not on purpose. Now biking, sometimes you your face hits the ground or

Dr Michael Greger 6:17
wear your helmet, please.

Sonya Looney 6:18
That’s right, always wear a helmet. And I guess I’m gonna jump around since I just brought up mountain biking, you have exercise in your book as something on how not to age. But you alluded to the fact that there may be an upper limit to you know, what is healthy for longevity. And I think you said something like five hours a week, one hour at a time or even a vigorous exercise. But that a lot of times, it’s recommended to just exercise because most people don’t exercise enough. But the people listening to this podcast are going to be on the side of doing a lot of exercise. So like are people aging themselves, if they’re exercising 10 to 15 hours a week of aerobic activity? Well,

Dr Michael Greger 6:56
it depends how vigorous it is, there’s definitely too much can be a good thing about as you mentioned, most Americans are risk for getting too little, not too much. And so that’s why you know, public health authorities really don’t bring up the fact that you can kind of overdo it. And you know, studies suggest even 1015 minutes modern density aerobic exercise, like walking can have beneficial effects, in terms of enhancing mood, treating depression, improving artery function, insulin sensitivity, minimizing bone loss, helping balance, mobility, strengthen our bond down the list. And so exercise, so in no way want to diminish the importance of exercise. But yes, I do talk about how you know some of these studies on you know, triathletes, etc, so that you can indeed, you know, the benefits of exercise are really in the recovery period, rather than in the, it’s the stress of exercise, which then acts as kind of a that which doesn’t kill you make you stronger hormetic or hormesis response, that then boosts your body’s ability to defend off those stresses. But if you don’t give your body, that time to recover, you’re not going to maximize your benefits.

Sonya Looney 8:10
So I guess I’m going down the rabbit hole a little bit into sports physiology, but like a lot of endurance athletes, they will train six days a week, for one, you know, one to five hours a day, and then they take one day off per week. So you know, from a performance perspective, that actually works pretty well. But from a health perspective, how do they know that they’re overdoing it or not?

Dr Michael Greger 8:31
Well, unfortunately, so this is we don’t have international data either way, because it’s very difficult to get people to comply with that kind of regimen, or even, you know, possibly comply, right? In order to do that study, you’d have to get people with the capacity to do that kind of work. And, and you have to follow them out long enough. And force those that fit to not be so fit for a while, it’s been very difficult, because the observational evidence shows that, you know, if you take people for like a curve of like, you know, mortality versus jogging, what you get is basically what’s called a J shaped curve, where you know, compared to people who are sedentary, you can start jogging even just a little bit, or even fast walking, right, you get a drop in mortality, very beautiful. But at a certain level, people who are overdoing it can actually come back such that they don’t live any longer than sedentary people. And so they’re not necessarily living shorter lives than people are sedentary – they’re not cutting live short, but they are not, they’re losing their advantage of their aerobic fitness. And so we really want to kind of maximize so there’s kind of a, an ideal point at which where we can get the maximum benefits was not allowed with various, you know, foods to where, you know, there’s, you know, we can overdo something. And there’s typically kind of a no So, not only safety window, but kind of maximum expected benefit window. And

Sonya Looney 10:05
that’s just a little shout out to people because I think people listening get stressed out if they’re not training a certain number of hours, or they think that they’re, you know, not maximizing something. So, for those listening, you know, if you are doing five hours a week of aerobic exercise, you’re actually doing the ideal amount based on the research that we have for longevity, it might not be the best for top athletic performance, but just thinking about that to take some of the stress off. Right. So Dr. Greger I wanted to kind of talk about some of the things that people start worrying about in middle age, I just turned 40. So one of those things is hormones. We’re hearing a lot about women’s menopausal symptoms. And there’s a lot of data coming out around that, but just in men’s hormones, as well. So like, what can people do to minimize issues with their hormones as they get older?

Dr Michael Greger 10:52
Oh, yeah, um, there’s certainly things we can do to combat the symptoms of a kind of late life hormonal transitions. Unfortunately, there’s been this kind of disease mongering, a medicalization of normal natural changes, that sometimes can do more harm than good. So to start with, the things that you definitely want to stay away from human growth hormone may actually accelerate the aging process, despite what is being marketed as world D H, E a, which is one of the rare steroid hormones which because of some loopholes actually available over the counter fails to significantly improve libido or sexual function psychological well being fracture risk on that on the list, as not, the only benefits have been shown is improving in vitro fertilization rates for women in their late 30s. The way you can do that naturally is by avoiding dairy consumption to prevent the accelerated ovarian aging due to the galactose breakdown products of the milk sugar lactose. menopausal hormone therapy, including the plant based bioidentical hormones can improve menopausal symptoms and bone health but at a cost. And that cost is increased risk of cardiovascular disease dementia, breast cancer, fatal lung cancer, gallbladder disease and blood clots. Though estrogen only preparations for women without a uterus appear safer in terms of so called andropause, the kind of the equivalent in men, it’s largely a marketing term invented by big pharma. Testosterone, so called replacement fails to improve cognitive or physical function, energy, vitality, depression, or bone health. The only legitimate, genuine symptom of low testosterone is low libido. Though the risks of taking supplemental testosterone likely outweighs any benefit. So if you want to increase your testosterone levels naturally, what do you do? You stay you lose weight. So obesity, sleep deprivation and beer consumption all lower your testosterone and so so it’s all about eating and living healthier in terms of a food that you could take a single teaspoon of fenugreek seeds a day significantly boosts on testosterone if you’re having problems with low libido

Sonya Looney 13:26
and what are some food options for women who are experiencing menopausal symptoms?

Dr Michael Greger 13:33
Oh, yeah, so wait a second, how do you you know boy, you know hot flashes without the whole clots and cancer thing. So Soyfoods vector two randomized control trials are put people on a on a plant based diet we’ve been shown to help with menopausal symptoms plus a half a couple of days of whole soybeans just out of a can a found significant drop in in menopausal hot flashes compared to placebo, I think 84 to 88% Drop in moderate to severe hot flashes symptoms by the end of fingers a 12 week study. By 95% of women in the plant based and soybean group were free of moderate to severe hot flashes compared to only a minority of those in the control group. So, and I also talked about some other things like fennel seeds, and black cumin and some of the things that can help with some of the other symptoms of beyond the kind of vasomotor or like hot flash hot flush, nice wet type symptoms of menopause. Okay,

Sonya Looney 14:47
yeah. And I remember reading Neal Barnard’s book, your body and balance it talks a lot about the benefits of a plant based diet for many different hormonal issues and that eating a plant based diet really helps with a lot of the menopausal symptoms. So that’s a little shout out for people who are looking for that too, after they pick up how not to age, ya

Dr Michael Greger 15:07
know, so it’s I mean, it’s considered kind of inevitable. These symptoms kind of in the western context. But for example, in Japan, there isn’t even a word for hot flashes in the Japanese language. That’s because they have such low levels of not only the hotflush day symptoms, but also on the general symptoms like, like vaginal dryness significantly lower, presumably because of their soy consumption. And indeed, when put to the test, either soy foods or isoflavone supplements do indeed improve menopausal symptoms. And

Sonya Looney 15:42
for those of you who are raising red flags about soy products, I’ll link to some other podcast episodes in the show notes to soothe your worries about soy because soy is really good for you. So Dr. Greger, you were just talking about the Okinawans in your book, you kind of go through some of these different diets Mediterranean diet, Okinawa diet, the Blue Zones, you know, can you just pull out some of the key things from those diets that people should know about that they should implement in their lives? Oh, you

Dr Michael Greger 16:07
know, there’s a new Netflix series on the Blue Zones thanks to Dan Buettner His wonderful works of blue zones or areas around the world with the healthiest Long live in populations. There’s been over 150 dietary surveys in these areas and found that really, we should center our diets around whole plant foods, so minimizing processed foods, meat, dairy, eggs, salt and sugar, maximizing fruits, vegetables, whole grains, legumes or being slippery surfaces and lentils, nuts and seeds, mushrooms, herbs and spices, basically real food that grows out of our ground. These are our healthiest choices for health and longevity. So

Sonya Looney 16:43
when people listen, they’re like, Yeah, this is all really stuff that I know. But I still just eating these other things that I don’t want to give up. Like, I still want to eat like a burger now. And then I still want to eat fish now. And then is there a, quote safe amount that people can eat of animal products if they don’t want to go 100% plant based? Oh, I

Dr Michael Greger 17:01
think it’s very important to realize that it doesn’t matter what you eat on your birthday holiday special occasion is really in the day to day stuff that adds up. He’s important to recognize that, for example, in these reversal studies where they’re reversing type two diabetes, or heart disease, these are after people for you know, six decades have been slathering their guts with, you know, burgers and milkshakes, and then all of a sudden go on plant based diet. And literally within a matter of weeks, the engineer goes away. And we start reversing the disease process suggesting the body’s wanting to be healthy all along. But we kept stabbing with a fork three times a day, all we had to do is give it a chance to heal on itself. And so the bundling is a remarkable capacity to heal from insult. And so as long as you’re not, you know, constantly battling your body’s natural healing process, it should do a good job on its own. Of course, the earlier you can start the better once we already have disease. And we’re in the context of what’s called secondary prevention, trying to stop the second heart attack or something that is more important to be more serious about, you know, eating your body’s healing process. But yeah, as a as a young, healthy person with the exception of like food poisoning or something which can have long term consequences. It’s really just the day to day stuff over decades that and that adds up that makes really makes the most difference.

Sonya Looney 18:24
Yeah, so the consistent actions are what mattered the most. But something Dr. Gregory that I see is that somebody will have a major health issue. And fortunately now people know that eating plant based diets are the healthiest way to eat. It seems like you don’t have to fight people for that idea. But people won’t change their diet until after they’ve had a major health incident. They say, Well, I can just wait because if I you know, for a couple of weeks, I can just heal my body. So like what’s the problem and not thinking,

Dr Michael Greger 18:51
right? No, no, hey, yeah, why hey, look, I can reverse them. Why not? You know, go crazy my whole life. And then just oops, I got heart disease, no problem, I’ll just, I’ll just reverse it. The problem is that the number one cause of death from heart disease is what’s called sudden cardiac death. So most people that die from heart disease, their first symptom is their last. And so that is death, within a matter of hours from one’s first symptom and someone without known clinical heart disease, meaning you didn’t even know you had heart disease. And your first symptom is your last and so that’s why, you know, an ounce of prevention is worth way more than a pound of cure, because there is no cure for dead.

Sonya Looney 19:33
So I also wanted to ask you about relationships, like I saw that you had social connections in your book. There’s some studies that I’ve seen about positive emotions actually having reducing the impact of negative emotions and decreasing cardiovascular disease. So relationships are important. The Harvard study of adult development also shows that relationships are incredibly important. How does How do relationships and connections relate to our aging process?

Dr Michael Greger 19:57
Yeah, it appears to be through in directly through a lifestyle. So for example, you know death of a broken heart, someone that dies after their spouse dies, for example. That is because they start drinking, they start smoking, they start not taking care of themselves, if you actually control those for those factors, you don’t see an elevated call it an elevated level of a death disability with bereavement. And so, and that is similarly throughout kind of the stress literature, it is indirectly through the changes in lifestyle. And so you can be stressed as you want, as long as that then does not lead to the, to the comfort foods that may come for you, but ultimately, be your demise. And, you know, I talked about this really kind of remarkable natural experiment. In the book, both during World War One and World War Two, the natural depravations of war times of, for example, in World War Two, the area’s under Nazi occupation where all the livestock were killed off and people were left to live off of, you know, garden vegetables and the grains that used to be fed to animals. You know, you think, Oh, my God, there’s no more stressful time than that heart disease must have went through the roof. No, it did the opposite. It dramatically dropped because people were forced to eat healthier. And so the same thing with diabetes rates. Until of course, rationing ended and people got to go back to their bacon and butter. And heart disease rates went back up as the stress was alleviated by the end of the war. And so what better, you know, illustration of the subordinate role of stress to these more important factors, particularly diet.

Sonya Looney 21:42
So I guess we only have a few minutes left here, I want to talk about skin, because it seems like there’s more prevalence of people like injecting stuff into their face and like doing all this stuff to try to make their skin look good as they get older. You know, I’ve my own opinions about that. But like, what can people do naturally, so that their skin looks good as they get older, like you have incredible skin.

Dr Michael Greger 22:06
Um, ah, they number one most important thing to do responsible for 90% of visible skin bleaching is sun exposure. So protecting yourself from the sun is really the most important thing. Everything else is subordinate. Nothing even comes close. But I do talk about things that been shown to reduce wrinkles, reverse wrinkles, I’m talking about some of the dangers of some of the various procedures and something like tretinoin retin, a, actually associated with increased all cause mortality. So encourage people to stay away from that, but like DIY kind of youth serum type things for topical vitamin C, and topical niacin, amide. And ways you can make things really cheap that can reverse some of the signs of aging, but it really is, you know, is having that SPF 15 At least daily sunscreen use that’s really most important. Yeah,

Sonya Looney 23:02
and you think about the whole, we talk about pharmaceutical industry a lot. But think about the whole beauty care industry and how much money they’re making off all these different creams whenever you have things that actually work in your book that you can make on your own so people don’t have to be spending a small fortune on their skincare products. Yeah,

Dr Michael Greger 23:20
no, it’s outrageous. Yeah, absolutely. Okay, so

Sonya Looney 23:22
we have about five minutes I want to talk a little bit about your anti aging aid and I know that we don’t have time to go through all of them, so people should pick up the book if they want to learn what are your top two favorites?

Dr Michael Greger 23:34
Um, well, I think people are happy to know that nuts are associated with the longer living grid and any other food group consumption of nuts associated with the lowest risk of premature death on a kind of a gram for gram basis and maximum benefit on just a palmful and nuts a day may be enough. Though too many knots over a cup of day may increase your risk of kidney stone so again, you can overdo it just like with exercise. Peanut Butter does not appear to have the same side Tori effects and the best not is walnuts if you had any not to pick from so just a palmful walnuts most days of the week is one of my anti aging aid. And the other one would be dark green leafy vegetables, which on a serving per serving basis is as good as nuts. I talked about greens in almost every chapter of the book, in terms of preserving your vision, preserving your muscle mass strength and muscle performance. The poor your cognition, much of which has to center around both the cruciferous compounds like in broccoli, family vegetables as well as the nitrates. Finally, dark dark green leafy vegetables but also beets, actually causing metabolic slowing mimicking what you get with with caloric restriction but instead of walking around and starving all the time you can do See the big salad. And so the nitrates also have anti aging benefits for your arteries. But you only get those benefits because of these particular good bacteria on your tongue. So you don’t want to use Antiseptic Mouthwash and its own scraping and regular consumption of nitrate rich vegetables can actually boost the boost of the benefits of these bacteria. And you want to make sure that you minimize your intake of foods, lots of a mines and a means like meat when you’re doing even a lot of greens because otherwise you can create these nitrosamines and customized carcinogenic compounds. So this greens nitrate strategy is really only safe in the context of a plant based diet.

Sonya Looney 25:48
And eating these greens like is it okay, if you put them in a smoothie or you cook them does that? Oh

Dr Michael Greger 25:54
my gosh. In fact, you triple the bioavailability of lutein is critical Eisai preserving nutrient by blending spinach as opposed to mA just eating it in whole leaf form.

Sonya Looney 26:05
Okay, because I don’t like eating spinach out of the package, but I love eating a regular out of the package. Oh, now

Dr Michael Greger 26:11
you’re talking about language and make me hungry.

Sonya Looney 26:13
I’ve actually been on a plane just like eating a regular and people are looking you like what is that person?

Dr Michael Greger 26:20
And it’s light. And it’s I mean, what a great sick.

Sonya Looney 26:23
Okay, so this last last last, like two minutes here. Fun questions not related to my book. How many miles a week do you walk on the treadmill?

Dr Michael Greger 26:32
Well, um, so I do about 14 miles a day. So kind of adds up over time, but it’s really easily slow. I’m not walking like two miles an hour. So it’s just because I work on down and turn nonetheless, that adds up. It’s really not so much exercise, as it is not being sedentary.

Sonya Looney 26:51
So walking doesn’t count as the like, quote, aerobic exercise. Oh,

Dr Michael Greger 26:55
no, it does. But as we brisk walking, we’re talking four miles an hour, you should be able to walk a mile and back and you know, and get back in, in, you know, 50 words kind of 15 minute miles for walking.

Sonya Looney 27:09
So with walking, if you’re walking slow, there isn’t an upper limit, like walking a lot is fine.

Dr Michael Greger 27:16
As long as you have good footwear, I mean, you can kind of you know, get sore feet. I don’t know, trying to think I’m trying to think there’s any downside. I mean, one of the nice things about walking as exercise. It has one of the lowest injury rates of any exercise in my I did we did a yoga video talking about like, per 1000 hours of jogging, of running of skiing of yoga, a blah, blah, blah, lowest on the list, I think was walking. And yeah, some things are real. Things are not you don’t want to do 1000 hours of bungee jumping. Let’s just say that.

Sonya Looney 27:52
I bet somebody has. Well, Dr. Greger thanks so much for coming on the show. I really appreciate your time and getting to chat with you and next time we chat maybe I’ll get on my treadmill too. That way we can walk together.

Dr Michael Greger 28:03
oh, let’s do a treadmill challenge.

Sonya Looney 28:05
So where can people find you?

Dr Michael Greger 28:07
I then go to nutritionfacts.org and check out my new book how not to age at your local public library.

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