Top 5 Foods That Make You Age Faster--and What You Should Eat Instead | Ep. 287 - The Aging Well Podcast

Episode Transcript
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(00:02):
Is your diet quietly accelerating the aging process?
Welcome to the Aging Well podcast where we explore the
science stories and strategies behind living a longer,
healthier, and more purposeful life.
I am your host Doctor Jeff Armstrong, an exercise
physiologist with a passion for making science simple and life
better as we age with my Co hostCorbin Bruton.

(00:22):
Today's episode started with a simple question Corbin asked
ChatGPT. What are the top five foods that
make you age faster? The answer sparked A thoughtful
discussion not just about sugar,seed oils, and ultra processed
snacks, but about how we think about food, aging, and health in
the world. Full of misinformation, this

(00:45):
episode provides practical, sustainable ways to eat healthy
without falling into fear or restriction.
To help you age well, the Aging Well podcast encourages informed
decision making. And always consult your
physician in scientific literature when making decisions
about your health. So I asked ChatGPT for a list of

(01:07):
the top five foods that make youage faster, and I'd love to
share its response and our thoughts with our viewers and
listeners. Sounds like a great idea and I'm
sure just about every fitness influencer on YouTube as
addresses, but why not address it on the Aging Well podcast?
What was chat GPS response? Yeah, it's interesting.

(01:28):
The first thing it said was, honestly, I'm cautious with
these kinds of questions becausethey often feel anxiety or lead
people to fear food rather than understand it.
That said, there are certain foods, really patterns of eating
that over time tend to accelerate biological aging by

(01:49):
promoting inflammation, oxidative stress, and metabolic
dysfunction. Well, that was thoughtful of
ChatGPT. So let's talk about this.
You know, what do you think about their initial statement
there about fueling anxiety and leading people to fear food
rather than understand it? I think it's really interesting
that a artificial intelligence is cognitively aware of societal

(02:16):
norms and it recognizes what canand cannot trigger an
individual. So it's algorithm is becoming so
advanced that it's becoming socially aware of hot topics
that could be offensive to certain individual and add
stress. So I, I think that's, that's

(02:38):
really interesting, which in thepast before artificial
intelligence couldn't really recognize that, but I think
we're coming a long way. I don't think it's cognitively
recognizing that. I think it's just being trained
that repeatedly on the Internet people are, you know, making
statements about fueling anxietyand leading people to fear food.

(03:00):
And so it just picks up on that.So what are the five foods?
Well, in a broad sense. ChatGPT responded with 1 sugary
beverages, 2 ultra processed snacks and packaged baked goods,
3 refined carbs, 4 processed meats, 5 industrial seed oils.
So that's sufficiently vague. What more did Chat ChatGPT have

(03:25):
to say? Yeah, it really didn't give many
specifics. I would agree that it it is
probably irresponsible to list 5specific foods.
And as you know we mentioned theinfluencers on on YouTube.
That's what most will end up doing.
It's like 5 very specific foods that are going to make you age
faster. Why is?
That well, you know, there's to me, there's a complexity to

(03:47):
nutrition and the interaction among foods that you really
can't pinpoint specific foods and try and eliminate those from
the diet. The idea is to really look at
kind of the more broad categories that are interacting
together to cause people to age and, and again, everybody ages a

(04:08):
little bit differently. We have different genetics, so
we're going to respond differently to different foods.
But there are pretty much general categories that can have
an impact on one's aging and therate at which we age.
So let's take the broad categories one at a time.
What did it say about sugary beverages?
So I think we'd agree that that's probably something that

(04:29):
we should not be consuming. Yeah, totally.
Sugary beverages like soda, energy drinks or those syrup
laden coffee concoctions. These spike blood sugar and
insulin repeatedly, promote inflammation and increase
glycation, essentially damaging proteins in your skin, blood

(04:51):
vessels and brain. Yeah.
So that's not unusual. I think they're spot on with
that. You know, when you look at
sugary drinks, there's just no nutritional value whatsoever to
those drinks, particularly as welook at the syrup laden coffee
concoctions that people are drinking.
Pretty much anything that's going to be coming in a can is

(05:11):
not going to be the healthiest thing for us.
And the idea of glycation is it's attaching a hosted protein
molecules. And so that can really be
damaging to, like I said, our skin, our blood vessels in our
brain. And so these are not healthy
things to be drinking. I think again, just from the
dietary standpoint, if we want to reduce our body composition,

(05:35):
just simply cutting out one sugary beverage a day is going
to have a tremendous effect on body composition, which in turn
is going to impact our life expectancy, our longevity.
But also that the the effects that the sugar is having on our
insulin levels, the fact that inflammation is going to lead to
greater arterial damage and justdigestive issues and all other

(05:57):
kind of issues. I think they're pretty spot on
with the general categorization of, you know, limiting sugary
beverages if we want to age well.
So what else did ChatGPT say? We drink instead.
Well, what it advised was instead drink water, herbal teas
or coffee with no or minimal sweetener.

(06:20):
If you need a flavor boost, use citrus, mint, or a splash of
unsweetened almond milk I don't know about.
OK. What are your thoughts on that?
I don't. Know about almonds that I feel
like there's a lot of literatureout there that that kind of
shows that almond milk is not necessarily as as good for us as
we once thought. I'm going to start having you

(06:40):
cite this literature that you'retalking about because as far as
I know, there's no real literature that says almond milk
is is bad for you. There's probably greater amount
of literature out there that would infer that dairy products
are more damaging for us. You know, when you look at kind
of a more plant based approach to eating a splash of almond

(07:02):
milk, even if almond milk is nothealthy, is going to probably be
better for you than a splash of certainly cream or you know, non
dairy creamers, anything that iscoming, those little plastic
containers would generally not be the healthiest thing for us.
But unsweetened almond milk is essentially almond milk almond

(07:23):
in water. It's there's nothing unhealthy
about it. It's maybe not the most
protecting, their most effectivefor protecting the environment
because it does take a lot of almonds in order to make that
almond milk. And so, you know, you could make
some arguments against it environmentally, but from a
health standpoint, I don't see any negatives to drinking almond

(07:44):
milk. So you're going to have to bring
up this literature with citations.
OK, as far as everything else goes, citrus and mint.
I add lime to my water. I'll use mint.
Sometimes I'll use a mint, lime,cucumber combo.
I think it's really refreshing, especially on these hot summer
days that we've had. But yeah, all other than that, I

(08:06):
like those suggestions. I, I obviously use lemon in my,
in my tea. So Oh yeah, the almond milk was
the only That was only my concern.
Just don't add lemon and milk toyour tea.
I remember once as a kid we wentout to eat and my sister, my
older sister, I forget how old she was gonna been that old, but

(08:28):
she got tea at dinner and she put cream and lemon in the
coffee and the tea and it just like the milk curdled and it was
the funniest thing. I still remember that after all
these years. But herbal teas are great.
You know, I'm, I like chamomile tea in the evening to, you know,
help kind of work me towards sleep.

(08:48):
A lot of your herbal teas have very positive benefits towards
aging. I like hibiscus tea just to have
a pretty decent flavor. You don't really have to add
much to it. I am a coffee drinker and I
think there's been a reasonable amount of evidence that coffee
has positive health benefits, particularly for aging.

(09:10):
And it, you know, where it becomes unhealthy is where we
start adding the cream to it andadding all the crap that goes
into your lattes and things likethat.
I, I, I honestly think black coffee is the way to go.
Really no sweetener. You really shouldn't have to
sweeten coffee. I do add in my morning coffee
turmeric and you know, it's a little bit messier.

(09:31):
You got to be careful not to getthe turmeric stains all over
your clothes or you know, everything that you touch.
So you just got to be a little bit more careful.
But you know, just a little bit less than a teaspoon of turmeric
stirred in there with some blackpepper to help with the
absorbability. It's really great for being
anti-inflammatory. I used to add coconut oil.

(09:51):
I've moved away from that in an effort to lower my cholesterol
levels and just for the fact it's, is it really necessary?
If it's potentially raising my cholesterol?
Do I need the extra 100 or so calories in my coffee?
So I'm just avoided it and the turmeric is working pretty well.
How do you drink your coffee? I either go black or I add a

(10:16):
splash of regular milk or A2 milk.
And if I want to get more of that sweet taste to it, I'll add
just like a few drops of just raw Maple syrup.
That's what I do. And I think it's, yeah, I think
it's really good, so. I'll stick with my black coffee.

(10:39):
When I'm at work though, and I Ido a full scoop of vanilla whey
protein in my coffee and it, yeah, it satiates my hunger.
So I'm I can go a few hours without like craving anything
that caffeine protein combo. So that's that's another thing I

(11:00):
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(11:21):
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viewers and listeners. Thank you.
And now back to the podcast. I think we're going to talk a
little bit more and particularlyin an upcoming episode, we'll
talk a little bit more about protein, protein restriction
when it comes to longevity and aging well, but let's kind of

(11:42):
move on. What's a talk talk about with
the next category, the ultra processed snacks?
Yeah, ultra processed snacks andpackage baked good.
Think Donuts, chips, crackers orboxed dessert.
Now they're often full of refined carbs, industrial oils
and artificial ingredients that disrupt gut health and dive low

(12:05):
grade chronic inflammation. So nothing unusual there.
I think most everybody will tellyou just cut the ultra processed
snacks and I like it. It's ultra processed snacks, not
just ultra processed foods because we've, we've addressed
that on this podcast before. There are ultra processed foods

(12:25):
that can be considered healthy. Although really for longevity,
your best approach is going to be Whole Foods at the very base
level. Because the more we start
refining things, the more opportunity is for chemicals to
leach into the foods and for that refinement to lead to

(12:45):
things that are going to disruptour basic metabolism.
So yeah, refined carbs, we want to avoid those industrial oils.
Like the way they frame that, I mean it, yeah, it is industrial,
but it sounds almost like you'reyou're drinking motor oil when
it talks about industrial oils and, you know, all these

(13:07):
artificial ingredients. I think when we're looking at
any of our snack foods, we want to be snacking on Whole Foods.
We want to be snacking on thingsthat if they do come in a
package, we can identify the ingredients that are included in
that snack. And if there's things that you
cannot understand without havinga degree in chemistry, you

(13:28):
probably should not be eating that snack.
What are your thoughts on its initial statement about refined
carbs, industrial oils, artificial ingredients and so
on, and gut health? I mean, we've talked a lot about
refined carbs on this podcast and as far as things that are
creating inflammation and disrupting the the gut, I would

(13:49):
have the listeners go back and listen to the episode with
Doctor Farrell. He talks a lot about the foods
we eat definitely have a huge impact on our body that we don't
even recognize, but it puts our body into almost like a weird
fight or flight stage. So I, I, I ever since we

(14:12):
interviewed him, though, I've never been able to look at pizza
the same way again, which is kind of a bummer.
But it's also, it's good becausepizza definitely does not help
you age well. But man, it is.
It is tasty. Well, I think one of the big
concepts that are really emerging in our, I hate to say
longevity science, because I, I feel like to a certain extent,

(14:36):
much of the longevity science has just become overly hyped and
increasingly BS. But you know, from the
standpoint of health span and reducing the risk of disease,
which in turn is going to increase our longevity.
And then gut health has become increasingly important there.
There's an increasing link between gut health and our

(14:59):
overall health. And then as we look at
inflammation as well, and you talk a lot about inflammation,
aging, so many of us are becauseof the foods we eat, living in a
constant state of low grade chronic inflammation.
And so we want to tip the scalesto where our foods are going to
be much more anti-inflammatory as opposed pro inflammatory.

(15:19):
And when we're eating foods thatare processed and have a lot of
chemicals and they tend to be much more pro inflammatory and
that's going to drive that low grade inflammation.
It can lead to heart disease, lead to insulin sensitivity, or
rather insulin resistance, not sensitivity.
And you know, so many of the kind of low grade and autoimmune

(15:42):
diseases that we might be experiencing.
So what did ChatGPT suggest thatwe eat instead?
Instead, it said, reach for nuts, seeds, a piece of dark
chocolate or Greek yogurt with berries.
Whole food snacks not only satisfy but also support

(16:02):
cellular repair. Yeah.
Again, we're focused on those foods that are going to be more
anti-inflammatory. And if you look at berries, dark
chocolate, many of the seeds andnuts, they all have some varying
levels of anti-inflammatory effects on the body and none are
individually probably greater than others.

(16:23):
Although you look at blueberries, strawberries, those
are probably two of your most anti-inflammatory fruits that
you can eat. Dark chocolate, as long as it is
truly dark chocolate as low in sugar and really limiting the
the dairy included in it is going to have some pretty good

(16:44):
anti-inflammatory effects as well.
And many of your nuts, you know,I think one of the best nuts
right now or seeds is probably pumpkin seeds.
I read something recently that they may be even considered to
be more healthy and more anti aging than flaxseed.
Is that because of the? Zinc including a lot more

(17:05):
flaxseed. It's not really the zinc content
per SE, it's the well, it's the,the number of different minerals
that are in there. I mean, pumpkin seeds are very
high in magnesium, but you know,we're really looking at some of
the Omega threes and things thatwe get from those and the
impacts that they have on the gut health.

(17:27):
Personally, I've started to include a lot more flaxseed in
my food. You know, we talked about
coffee. One thing that I didn't include
that we put in our coffee in themorning is we brew our coffee
with just like a probably a tablespoon or more of flaxseed
and just to get those extra omega-3 oils.
I mean, I have no documentation on the overall effect of that,

(17:51):
but I look at it is one of thosechalk it up in the the column of
can hurt can only help. And if you know worst, it's
going to be neutral in terms of my steps toward anti aging.
So flaxseed is really good including that in your snacks.
Even putting like something thatI think Chachi PT didn't include

(18:14):
his wheat germ, you know, sprinkle some wheat germ on that
Greek yogurt along with the berries or include that in your
morning oatmeal. My oatmeal in the morning now
includes, I'm really like beefing it up, but in addition
to using more of the steel cut oats is, you know, favoured over

(18:34):
rolled oats. But I put hemp seed, flaxseed,
chia seed and wheat germ all in there.
So it gives me a pretty healthy breakfast.
And be honest with you, I am forcing myself to eat later in
the day because it's like I'm not hungry well into the
afternoon after eating that. So that to me is a much, much
better snack than reaching for something that comes in a little

(18:57):
plastic package. What are your thoughts?
Well, I was just thinking not that breakfast that you just
mentioned and I was going to sayI, I seed what you did there.
Oh my God. Put a lot of put a lot of those
seeds in there. I don't know.
I'm, I'm more of a fan of protein in the morning.
I think, I think getting eggs infour eggs for females, roughly

(19:23):
about 6 eggs for males. I think that protein contents
that Omega content that we were just talking about.
And I think if we use that for breakfast, which I know is not
convenient for everyone, but if you have the ability to do so, I
think just me personally, I think getting the protein in
first thing in the morning and then that'll keep you full

(19:45):
throughout the day. I feel like if you have too many
grains, it's going to spike the insulin level and then you'll
get that crash and then you'll get hungry.
But that's just that. I'm also speaking from personal
experience on what what works for me.
And I feel like what works for me is more protein first thing
in the morning and then I'm not as hungry throughout the day.

(20:08):
Well, I kind of LED you into a tangent there 'cause we're
talking about snack foods, not breakfast, but you brought up
protein and you know, I think there is pretty good breadth of
evidence in longevity research that indicates that protein
restriction is going to have a greater benefit in terms of

(20:29):
longevity. I mean, that's I think a whole
another topic for this podcast when we start looking at, you
know, what does that mean for individuals?
But you know, those eggs that you're talking about that added
protein, that heavily laden protein breakfast is actually
starting to be seen as a less less supportive of aging or

(20:54):
aging well approach to eating that.
You know, we are better eating more whole grains as opposed to
a heavy amount of protein. And actually the eggs are much
more pro inflammatory than we have kind of been led to
believe. And so, yeah, it might give you
better satisfaction, but it may not necessarily be the best

(21:17):
thing for longevity and aging. Well, the discussion for me when
it comes to protein really comesdown to, you know, how much
restriction is going to be necessary.
I think the more sedentary you are, the more you need to
restrict the protein maintainingenough to maintain muscle mass.
But the real way to maintain that muscle mass is to be

(21:39):
active. So we need to increase the
exercise and physical activity, particularly weight training.
And when we are weight training,being able to balance that need
for protein effectively is goingto be important.
You know, too much protein. And I think the more I've been
thinking about it lately, it's like, OK, it makes sense why
more and more bodybuilders, large athletes die young,

(22:02):
particularly heart disease, is because of the negative effects
of all the protein that is required to build all that
muscle. And so I think that needs to be
a topic we probably address in another podcast episode.
But I think some of the views ofprotein are really shifting.
And I'm actually kind of jokingly talking about writing a
book someday, kind of stealing off the title of Robert Lufkin's

(22:26):
book, The lies I taught in medical school and teach, you
know, write a book called The lies I taught in Exercise
Science. Because I, I feel like we have
really misled people when it comes to some of the things in
exercise science that are not the best necessarily for

(22:48):
longevity. They might have certain benefits
for performance, but we have been way off the mark in so many
different areas. And we're starting to correct a
lot of those things. In regards to snack, I mean, I
do think whole grain snacks, we're talking whole grain.
We're not talking refined grains.
We're not talking about the things that are going to spike

(23:08):
our insulin levels. And when we are looking at
things that may have a higher glycemic index, balancing those
with foods that are going to lower that glycemic index can
make a big, big difference. You know, so if we're going to
eat grains, including with that some amount of fiber, some

(23:28):
amount of healthy fats, you know, maybe the more omega-3
fats, for example, if the oatmeal, and I think oatmeal is
a great snack too. You know, if you're going to
just midday, you need something to just kind of fill your
stomach bowl oatmeal with a little bit of, you know, those
omega-3 ladened seeds in in it is going to, you know, the Omega

(23:51):
threes that that little bit of fat is going to slow the
ingestion and digestion process.But if you're looking at a more
whole grain, you know, growths are hard to find.
But if you're looking at, you know, steel cut oats, those have
a lot of fiber in them. They're going to really reduce
that insulin spike. You know, if you're eating white

(24:12):
bread for a snack, you know, making white bread on, you know,
toasting it and putting some peanut butter on it as a snack,
maybe not be the best, but that peanut butter is going to do
better for you than maybe adding, you know, butter or
other saturated fats to. It you know, I think you might
be correct. I'm always correct.
Well, no, there's some weight towhat you're saying about not

(24:37):
eating protein first thing in the morning.
Now, again, it works for me and it may not work for everyone,
but Speaking of books, there wasa book that was written early
90s, late 80s called Fruit Before Noon.
And they go off of that same concept of restricting protein.
And in the mornings, if you are going to eat, you're only to eat

(24:58):
fruit. So blueberries, strawberries,
pineapples, apples, just up until noon to 1, whatever the
window is. And then after that, then you
can eat your protein. And so, and a lot of people live
strongly by that particular dietand it works great for them.

(25:19):
So yeah, maybe we should do a podcast episode on that
particular subject, that proteinrestriction window.
I'd I'd actually be really interested in that.
Well, we do have one scheduled and we might actually do it in a
couple different episodes because I have a couple
different nutritionists kind of lined up wanting to be on the
podcast. I'd like to have that discussion
about vegan, carnivore, Mediterranean, which is best for

(25:43):
aging well and what the evidencereally is in regards to those
particular types of diet. Because I think we get a lot of,
I think even saying calling it misinformation is an
understatement when it comes to social media, when it comes to
what foods we should be eating and the spectrum of diets that
we can be on. But yeah, I think you know that

(26:05):
it's going to be a good discussion to have.
And so let's move on to kind of refined carbs because we've
almost been talking about that alittle bit.
What's it say about refined carbs?
Yeah. When it says about refined
carbs, it says refined carbs like white bread, white rice,
most pastas. These lack fiber and nutrients,

(26:26):
spike glucose and contribute to insulin resistance, which is
closely tied to accelerating aging.
Yeah. So we've been kind of touching
on that already. I mean, the importance of fiber
and getting the adequate nutrients in our foods often
times as refined carbs will replace the nutrients that
they've stripped out by adding it back in.

(26:47):
Even if you look at like whole grain bread, it's often times
they've taken white flour and then they add back in the wheat
germ and some of those types of things, which, OK, why did you
take it out to put it back in? And so, yeah, they do have an
effective spiking our insulin. I think as a whole, we want to
avoid white bread period, other than maybe sourdough bread,

(27:10):
which is shown to have some healthier benefits to it.
You know, pastas can be OK, but there are alternatives to pastas
that might be better for us. You know, if you can go with a
whole more whole grain pasta or go with some that are made with,
and there's plenty out there that are made with different
legumes. Chickpea pasta is pretty good.

(27:33):
My daughter won't eat it, but you know, it's actually tasting
pretty good. You have whole wheat, there's,
you know, buckwheat pastas that are out there.
There are pastas that are made with more whole grains that can
be as good. Sometimes we just have to kind
of adjust our taste buds a little bit and realize that a
Americanized Italian cuisine is not necessarily Mediterranean

(27:58):
just because it's Italian food. Reading recently that you know,
today, you know, most of what weconsider to be Italian food is
not at all, all in line with theMediterranean diet.
White rice I think is an interesting one because we do
see a lot of cultures that have pretty good longevity and eat a
lot of white rice, but still probably not the best if you're

(28:22):
going to eat white rice. 1 trickI've learned to kind of help
reduce that insulin spike is to put a little bit of vinegar in
it when you make it. That tends to alter the
carbohydrate make up a little bit and don't fully understand
how, but it alters to make up a little bit to slow the digestive
process and kind of reduce that insulin spike to it.

(28:46):
But there are so many better other carbs that we can be
eating to contribute to our health as opposed to, you know,
reducing our longevity. So what does ChatGPT suggest we
eat instead? What it suggest we eat instead?
It says choose intact whole grains like quinoa or steel cut

(29:08):
oats. That sounds familiar, Doctor
Armstrong. Or swap in legumes and sweet
potatoes. These nourish without causing
metabolic chaos. Yeah, I, I love my steel cut
oats and I mean regular grain oats, you know, rolled oats can
and be OK as well. I think the big thing that you
want to make sure there is that you're getting rolled outs that

(29:31):
are probably more organically grown because they're not going
to have the chemicals involved with them.
But in reading some literature recently that, you know, the
overall effect of pesticides on our longevity is relatively
small compared to all the other aspects of like, you know, like
if you're eating meat, for example, the meat is getting

(29:55):
that cumulative effect of all those pesticides.
And the lower you kind of eat onthe food chain, the the
healthier your diet overall is gonna be.
So getting those healthier steelcut oats legumes I think are
something we should be eating every day.
You know, we need to have probably a good cup of legumes

(30:15):
daily just to boost our fiber. It's increasingly shown to be
probably one of the most longevity favorable foods that
we could be consuming on a regular basis.
So just eating your beans can bepretty good and adding those to
rice is going to give it a little bit more protein content
and have a positive effect on and the glycemic index of that

(30:38):
rice. And so if you're eating even
white rice with say some black beans mixed in it, and then you
know it's going to be a bit healthier for you.
Sweet potatoes are incredible for longevity.
And in fact, I was just reading recently, I think that's was one
of the kind of key components inthe Okinawa diet.

(30:58):
You know, before we Americans kind of overtook Okinawa and
through the occupancy post kind of through World War 2, I think
we were occupying that until about 72, really altered the
diet there. There's now more KFC's there,
and so people aren't eating as healthy.
But, you know, that's consideredone of the Blue Zones and one of

(31:21):
the keys to a more traditional diet.
There are sweet potatoes, particularly like the purple
version of of sweet potatoes. The sweet potatoes you know if
you want a potato food, you knowa root food.
It is an outstanding food to be able to eat.
Yeah, no, I agree, sweet potatoes are awesome.
Lower on the glycemic index and they're way more flavorful.

(31:46):
Like if I had the option betweeneating a regular potato and a
sweet potato, I'm taking the sweet potato every day.
Which is interesting because I know yams are also a part of
sweet potatoes, but I don't likeyams.
I feel like they're way too sweet.
I feel like sweet potato is thatperfect balance in between.
Oh, it's so good. I don't think there's any real

(32:07):
difference between sweet potatoes and yam.
I don't think it's. Flavor wise.
Semantics. There is.
I feel like yam way, way too sweet for me.
I don't know. I don't.
Know, I don't mind the sweetnessof it.
I mean, it's a natural sweetness.
I have my friend John McGuire, who I think I've actually had
him on this podcast at least once.

(32:29):
He's been a guest on my We Have a Spiritual Problem podcast.
When we roomed together in New York, he had some health issues
and was having really difficultyfinding foods that would settle
in his stomach. And one of the things that he
found he could eat was sweet potatoes.
And he would eat those like candy.
And they were just so good to his taste buds.

(32:51):
And he would literally like being raw sweet potatoes.
I mean, I come home and he'd be eating them like an apple.
Yeah, I mean, it was. I.
Mean it's what I. Said that's bold eating it,
eating it raw I just. I'm pretty sure it was raw, but
either way, I mean it's it was just so good to his system.
And so it's that to me is evidence of how healthy it was.

(33:15):
And, you know, back then, you know, I was eating a much
cheaper, you know, budget friendly diet.
I was eating a lot of whole grain organic, you know, short
whole game organic rice, lot of oats, lot of legumes.
I made a really good split pea soup.
I made good lentil soup, made a lot of sweet potatoes.

(33:38):
I was eating healthy, relativelyinexpensive foods and those
whole grains are not that expensive.
And you know people will complain the steel cut oats take
too long to cook. One thing I've discovered is
using a rice cooker. I just put them in there.
I could put them in the night before and you can even set a
timer for it to start and it cooks in about 25 minutes, not

(33:59):
much slower than it takes to cook it on a pan are in a pan.
And you know, I got done. My breakfast is ready.
Awesome. All right, so let's move on to
processed meats. All right, processed meats,
bacon, sausage, hot dog and delimeats.
They're typically high in sodiumand preservatives like nitrates,

(34:21):
which have been linked to cardiovascular disease, cancer
and cognitive decline. Yeah, processed meats are
probably one of the most carcinogenic foods that we can
consume, especially when you cook them.
You know, so you take a hot dog,which oven by itself is, you
know what, what quality of meat are you really getting in a hot

(34:41):
dog? But then you throw it on the
grill and all those nitrates and, you know, the proteins and
everything just get so disruptedin the cooking process that that
you increase the carcinogenic effect of those deli meats.
When I hear deli meats, I alwaysthink of them.
The movie Heavyweights with Ben Stiller when he kind of raids

(35:03):
the cabin and goes in and he finds this big pepperoni in
there and he's what's this deli meat?
And you know, it's just deli meats.
There's so many better things that we can be eating and bacon,
sausage, hot dogs, deli meats and the list goes on in terms of
processed meats. What are your thoughts?
You're probably a big deli meter.

(35:24):
I. Mean every now and then I'll get
a hankering for for a, you know,good sandwich with some Turkey.
But I don't know, I'm actually, I'm actually not I like, I like
my regular meats, my chicken breasts, my steak, my fish.
But yeah, deli meat not, not so much unless, unless it's like

(35:49):
once in a blue moon and you're like, oh man, I'm really hungry
and I'm craving, I'm craving this deli meat.
But other that, no, not so much.Yeah.
I think it's something that we really should do on a very, very
limited basis. I mean if you're having deli
meat more than probably once a month, it's probably not good
for your longevity. That's right there with the

(36:11):
stigarettes. As far as carcinogen goes, I
think it's I think, I think I onone of the scales, it's like
cigarettes, something else like car exhaust and then like deli
meats as far as cartilages, which is insane to me, but.
Well, meats in general are goingto put you up on that level.

(36:32):
And again, we're going to, we'regoing to come back, we're going
to circle back around and hopefully by the end of that
particular episode, I'm going tohave you eating far less meat in
general and going to a more plant based approach, fully
vegan or anything like that, buta more flexitarian.
If you look at, you know, again,the the blue Zones and most

(36:52):
they're consuming, probably 10% of their food intake is from
most are going to be anywhere from probably 90 to 98% to 100%.
If you're looking at like Loma Linda, CA, many of the seventh
age Venice in the community there are 100% vegan.
But most all of those blue zonesare probably eating at least 90%

(37:17):
of their food is going to be plant based.
Protein is what it involves. Restricted protein, but plant
based as opposed to eating meat.Now they might only eat meat a
couple times a month at best. So what does ChatGPT suggest we
eat instead? Instead, go for lean,
unprocessed protein. Fish, poultry, eggs, legumes.

(37:40):
If you eat red beef, keep it occasional and opt for grass fed
when you can. I love grass fed, it's so good.
I, I think if you're going to eat red meat, you know, if you
have to eat red meat, splurge and go for Buffalo because
you're going to get the healthiest of red meat.

(38:00):
That's probably in my opinion that the healthiest meat product
that you can eat is going to be Buffalo.
Just for the way that it grazes,the amount of fat that you'll
get in it. It's healthier than even
poultry. And I've been kind of surprised
and currently reading Michael Gregor's book How Not to Age.

(38:22):
And he talks in there quite a bit about, I mean, he pushes an
entirely plant based diet, but he actually talks about the
inflammatory effects of eggs andpoultry.
It's actually being even worse than red meat, which is quite
interesting. And again, we'll, we'll dive

(38:43):
into that little bit deeper in afuture episode.
But what are your thoughts on going for lean, unprocessed
proteins? I am kind of torn on this and
I'm afraid to give my opinion, but I he used to be a huge
advocate for lean proteins like chicken breasts and fish.

(39:04):
Now I do still think salmon is aphenomenal food that we should
be including in parts of our diet.
But as I've done more research, I do think that grass fed red
meats or grass fed beef I shouldsay is super beneficial.

(39:25):
I 1000% agree with you as far asbison goes, I think bison or
Buffalo is is just amazing meat.Same with elk and other types of
venison. But I think that the literature
that I've recently read kind of goes with your statement, what

(39:50):
you said that there poultry meatmay not be as good.
And there's a lot of reasoning as to why that is.
But I think it's, I think it's how it's sourced honestly.
And it's, I don't know. It's, I'm kind of torn on this
because growing up, that's what you've, that's what you've

(40:13):
learned like go for lean proteins and.
It's kind of a weird concept to say, well, maybe lean may not be
the best option and maybe some some of the proteins with some
of the fats could be good. Or maybe we just need a
different source of lean. And that's why I, like I said,
bison, elk, venison, I think those are awesome.

(40:36):
I think there's a lot of benefits to those foods as far
as the vitamins and minerals go that are in there.
And I think they're it's yeah, that's, that is my opinion.
That's my thoughts. Yeah.
I think if overall we reduce thequantity of meat products that
we are eating on a regular basis, then your food budget

(40:58):
permits buying more high qualitymeat like bison and you know,
not spending an excessive amounton things like chicken.
And I mean, chicken can be relatively cheap, but none of
this stuff has been cheap lately.
You know, we look at the price of eggs now and things like that
and getting quite expensive. And so it is becoming a much

(41:20):
more of a luxury to eat those items.
And so maybe that's a good thingthat we're going to end up
eating less of it. And when we do get better
quality, you know, we the eggs that we buy in our home, my wife
has started buying them at WholeFoods.
And I shouldn't bring this up because now people are gonna
start to go to Whole Foods for their eggs because they've

(41:41):
actually been cheaper than our local grocery stores and, you
know, the, the big chain grocerystores.
And when you crack them open, the yolk in those are so bright
orange that you're getting the healthiest of egg that you
possibly can. And we, when we went to Ireland
a couple years ago, summers ago,we were so impressed in the UK

(42:04):
how beautiful the eggs were. And, you know, you come back
here and you get these eggs thathave probably been sitting in
coolers for several weeks beforethey actually even get to the
shelf in the grocery store. And you actually buy them and
you get them home. And then they have just this
kind of pale, blah looking yellow yolk to them.

(42:24):
That in itself is not going to be quite as healthy.
And so, you know, if you're you're looking at you're going
to make the argument that they're healthy cholesterols in
those eggs, then you want to make sure you get in the
healthiest of those cholesterols.
Are those cholesterols beneficial?
I'm not too sure. And as being somebody who's
having to reduce my cholesterol so that I can shut my doctor up

(42:47):
about statins, I'm going to reduce the the amount of eggs
that I'm eating. I'm going to reduce the amount
of meats that I'm eating in general and really lean into
legumes a lot more because legumes, especially if you're
eating a wide variety of beans, you're going to get a good
balance of protein. You're going to get the amino
acids that your body needs in order to support muscle growth.

(43:09):
And you know, to, as we age, to sustain our muscle and kind of
fight off the sarcopenia that wesee often with aging again.
Yeah, if you're going to eat meat, and that's not a a fight
that I would stake my life on, you know, it's like if, if you
want to eat meat, eat meat, but eat the best quality meat that

(43:31):
you can eat in order to sustain your health.
Any other thoughts? No, I agree with that.
If you can eat meat, eat the best quality.
But I think that doesn't just gowith meat.
I think that just goes with everything.
Just just eat the best quality of whatever it is that you're
consumed. I think that goes for free
fruits and vegetables as well. Eat the best quality.

(43:54):
That's a good. That's a good thing.
All right, let's move on. Yeah, but I mean that's the
problem with saying eat the bestquality sometimes is you have a
lot of people who accessibility isn't there or you know income
isn't sufficient to buy the best.
And so you want to make the healthiest choices within the
budgets that you can. And honestly, if you don't have

(44:18):
a high budget for or eating healthy foods, you know, we tend
to think that you got to spend alot of money to eat healthy.
And that's the biggest load of bullshit that we tell anybody
when it comes to nutrition science, that it costs a lot to
eat healthy. Because as soon as any
population gets enough money to be able to eat more expensive

(44:40):
food, they start getting fat, they start getting more heart
disease, they start getting morediabetes.
You look at the poorest societies and communities around
the globe, most of them are relatively healthy because
they're making healthy choices. And one of the cheapest protein
sources you can eat is going to be legumes.
And, you know, eat a lot of beans, eat a lot of rice, you

(45:01):
know, eat a lot of seasonal fruits and vegetables.
You're going to be pretty healthy.
We start going to restaurants, we start buying processed foods.
We start buying expensive fatty meats, that's when we start
getting sick. But of course, we can go to the
doctor. So what difference does it make?
We can afford medical insurance so we don't have to eat as
healthy to live longer. Then we can just, you know, buy

(45:23):
supplements. We can buy the blueprint and,
you know, spend $360.00 a month to live longer and eat whatever
crap we want to eat. I'm being sarcastic here, of
course, if our listeners and dealers can't pick up on that.
All right, so let's move on to industrial seed oils.
There's petroleum products that we're eating.
Yeah. Oh.
Before we dive in, I do think it's seeing that it's ChatGPT

(45:44):
suggests seeds, but not seed oil.
I think that's. I don't know, I.
Know there's a big difference between seeds and seed oil is a.
Big difference. I just, I just, I just laugh
because I don't know. Anyways.
I'm not understanding the humor in that.
Seeds. But we can eat seeds, but we
can't eat seed oil. And seed oil comes from seeds.

(46:07):
And I just. Yeah, anyways, made me get well.
Let's talk about why that is so industrial.
What are the benefits in seeds? Industrial seed oils found in
fast food fried food. In most package products these
are high in Omega 6 fatty acids which are pro inflammatory when

(46:29):
consumed in excess and often oxidized from high heat
processing. So there's a difference in how
we're utilizing the oils that weget in direct seed versus what
we are getting in the processed oil.
And so the oils that we are often using for cooking they and

(46:52):
we, we've addressed this in a recent episode, but those seed
oils that are considered to be less healthy are the ones that
are much higher in Omega 6 fattyacids.
They're chemically treated in their processing.
It's probably less a concern of the oil itself as much as how we

(47:13):
are using that oil and we're using it to fry food.
So all that fat is getting saturated into an otherwise
healthy vegetable or potentiallymeat product.
You know, most of like the friedfoods we're eating.
There's other things that we're doing to, we're adding a lot of
bread, you know, to the the surface of it, you know, so we
have something to fry it in, butyou know, we're saturating that

(47:36):
food with those oils and the heating alters the oil.
But when we're getting more Omega sixes, the literature
basically shows that Omega sixesaren't that bad if they're
balanced with Omega threes, you know, So it's really a matter of
what's the contribution omega-3 versus Omega 6IN, your food

(47:57):
intake. And when we're consuming an
excess of Omega sixes, that's when it becomes much more pro
inflammatory. We can counter that a little bit
by eating foods that are going to be anti-inflammatory, but the
goal is to really reduce the amount of pro inflammatory foods
that we are eating. Those seed oil pills are used
because they have a higher smokepoint that permits them to be

(48:20):
heated at higher levels to be able to fry food in.
And I think it really comes downa lot more how we using those in
conjunction with the other foods.
And so when you compound the Omega sixes with the high amount
of sugar that goes into a lot ofthose foods that we're frying
and the fact that the frying itself is going to be altering
the structure of the food to make it more inflammatory,

(48:43):
that's where the problem comes in.
The oils in the seeds themselves, you know, there's so
many other things that are available in those seeds that we
are eating. And oftentimes many of those,
you know what, what is a seed that we're looking at as well?
You know, we mentioned healthy seeds.
You look at your pumpkin seeds. I don't, I don't think I've ever

(49:04):
seen in the store. Pumpkin seed oil might be
available somewhere in there. You know, many Asian cuisines
will use sesame seed oil, probably a little bit better.
But again, how's it being processed to get the oil
extracted from the seed? Olive oil is not a seed oil.
So an avocado oil is very good, but it does have, you know,

(49:27):
lower smoking points, which makethem less effective for for
frying. But again, why are we frying?
Just get away from frying the food, use the oils in their more
natural state. Get the Omega threes from the
food rather than from the oils. So I think, you know, when we
get into the fight over, you know, frying in seed oils versus

(49:50):
frying in beef tallow, the argument is moot if we just stop
eating fried food. That makes sense.
What are your thoughts? No, yeah, just don't eat fried
food. Also, yeah.
So what does Chat TPT suggest weeat instead?
Ironically, it suggests almost everything that you've

(50:10):
mentioned. So instead, cook with extra
virgin olive oil, avocado oil, or even butter or ghee in
moderation. Prioritize omega-3 rich foods
like salmon, flax, or walnut to balance your fats.
So literally you just took your suggestion and just capitalized.

(50:34):
On it, well, I want to point outone thing that it it's doing
that I think is a bit inappropriate to say.
You know, you're going to balance your Omega sixes by
increasing your omega-3 rich foods.
So overall you're increasing your fat intake when the goal
should be to be decreasing our fat intake.
So really what we want to be doing is not cooking in oil when

(51:00):
we're using oils, emphasize extra virgin olive oil, avocado
oil, and maybe to a lesser extent butter or ghee.
But we want to prioritize foods that are going to be rich in in
that. So we're not using it to balance
out our fats. We're using it to get the better
quality of fats which are going to be your Omega threes.

(51:22):
And so my recommendation would be fry less if not at all, and
eat foods that have Omega rich levels of fatty acids as opposed
to Omega 6 fatty acids and make those your primary sources of
fat. What?
If you're not frying, what if you're like searing?
You know what I mean? Like you throw a little.

(51:42):
Oil. How is that any different
really? See, that's that's a good point.
All right. You know, do we need to sear?
And when we sear, you know, that's where you start looking
at, you know, getting into proteins, you start increasing
the glycation of the protein. And so, you know, cooking at
high heat even without oil is more detrimental to the meat.

(52:05):
You know, So a better approach sometimes to if you are going to
be cooking meat, is to broil it,cook it at a lower temperature,
you know, not grill it because there's also so many
carcinogenics that we pick up and grilling meat.
I know this is really gonna spoil your BBQ this weekend, but

(52:26):
you know, when we're looking at cooking, one of the things that
I one way I like cooking chickenand I want to really get back to
it more is cooking it in orange juice or fruit juice or, you
know, if you're cooking fish, sometimes cooking in tomato
juice. It's an old Weight Watchers
trick my dad had taught me to cut down on the fats in the diet
and it actually makes for a better tasting food.

(52:48):
And so I had a dish and a singleliving in New York when my
favorite dishes that my roommateand friends would like me to
make is I would cook and just get like pineapple orange juice,
put it in the skillet, put the chicken breast in there and cook
it that way. And then just add, you know,
crushed fruit to it to make kindof a nice little gravy.

(53:08):
Is my Long Island friend would call it.
I wouldn't call a fruit juice kind of mixture is gravy, but
that's what he called it to kindof put over the rice that we
were cooking as well. And it was a really, really
tasty approach. But you're reducing much of the
damage that you can be doing to that meat in the way you're
cooking it. Rather than cooking it in oil,
you're cooking it in a way that actually promotes its healthy

(53:31):
benefits. Does that make sense?
I know. I mean, it makes sense as far as
the acidity goes, but I feel like if you're cooking it in
orange juice you're just increasing the sugar contents of
it. But not.
Really. Yeah.
Especially what orange juice is just.
Straight sugar. It's.
Oh man, no it's not straight sugar.
There are nutrient benefits to but but also, you know, again,

(53:53):
we have to consider that not allsugar is bad for us.
Our body needs glucose. It's how we consuming it.
In what categories of foods are we eating that make it more
damaging or less damaging? Carbohydrate is carbohydrate and
so it's not dramatically impacting the glycemic index

(54:16):
because we're eating that protein with it.
But in the long run, it's going to be healthier for the
individual to eat that type chicken cooked that way than
adding fat. You know, how much glucose are
you really picking up cooking inorange juice as opposed to
cooking in fat? You know, fat has 9 kilocalories
per gram, carbohydrate has four kilocalories per gram.

(54:39):
So you're looking at even a reduced caloric intake just
cooking that way. Yeah, but isn't most orange
juices made from concentrate andhave added high fructose corn
syrup in it and then? No.
Yeah, I feel them. OK.
All right. Well, why no, then you just buy
the better orange juice. It is all natural, you know,

(55:02):
squeezed orange juice. I've never bought an orange
juice that had added fructose toit.
You're talking like Sunny D or some other crap like that.
Yeah. But if you're buying quality
orange juice and you're not using that much, I mean, you
might put, you know, copper two in the skillet in order to give
you that fluid base to be able to cook it.

(55:24):
It doesn't take much. It's just a small layer of juice
at the bottom that just keeps itfrom sticking to the pan.
So you're not adding a tremendous amount and you're
looking at spreading that cup oforange juice over.
You know, it could be, dependingon how many people you're
cooking for, it might be 6 chicken breasts.
So I don't see a big negative issue with that even, you know,

(55:48):
I mean, ideally we're not drinking orange juice.
We're eating oranges instead. But you know, it's fruit is
going to be healthier than oil pans down, Do you not?
Well, I agree. I bet it's very.
I bet it's very flavorful. I bet because.
It is very good so. I will say that, but it's very
flavorful. That does sound good.

(56:10):
All right, so what's the bottom line here?
Well, I'd say the bottom line isreally it's less about
demonizing individual foods. I mean, we have yet to really
put together a list of five specific foods that one should
not eat, foods that are making us age faster.
We're talking about more categories of food, but it's

(56:31):
less about demonizing the individual foods and more about
consistently choosing patterns that support ourselves, ability
to repair, adapt and to functionwell.
So when we're looking at aging well, we're not looking about
restricting a little more. It's about alignment, you know,
eat ways that support who you want to become and not just how

(56:54):
you want to look or feel today. Because I think a lot of the
issues that we're seeing in our society nutritionally is it
we're taking the shortcuts to look good now, you know, but
it's for social media or whatever it might be.
We're making the shortcuts. So, you know, we're eating a
keto diet to lose fat as quicklyas possible and we're not

(57:16):
concerned with the long, long term health impacts of doing so
or what it might do to our longevity.
And we just we want to eat a good balance.
So if you're going to eat meat or we're going to eat things
that are moderately pro inflammatory, we have to
understand we want to counter that with foods that are much
more anti-inflammatory. And so if we tip the scale to

(57:39):
being predominantly anti-inflammatory diet to pro
inflammatory, we're going to have an overall healthier
lifestyle. And it's not about, well, this
specific food is bad. And I get so annoyed when I look
on social media and it's like, don't eat this food.
You know, this this is the food that is aging you or these foods
are aging and they list like a handful of things.

(58:01):
Yeah, those few things that you eat are not or what killing you.
It's it's the culmination of allof the bad foods that we are
overall eating. You know, if you have an overall
diet of fast food, high processed meats and dairy and
very little fruits and vegetables, that's what's
killing you. It's not the one fruit that you

(58:24):
eat. I mean, heard so many times, you
know, apples are good for you, but the skin isn't because of
all the pesticides that are on the skin because they spray
them. There's actually benefit to
eating the entire apple in termsof you can actually get more
longevity benefit to eating the entire apple.
And they've done studies with this.
I can't cite off the top of my head those particular studies,

(58:45):
but they've they've looked at kind of the skin versus the
internal aspects of the apple and the combination of the two
and mostly in animal models. But it it shows greater
longevity, the combination of those and the pesticides that
you might be getting on the outside.
If you looked at how much it's impacting your longevity, it's a

(59:07):
matter of hours as opposed to days, if that makes sense.
So, Doctor Armstrong, what foodswould you suggest based on
science, that our listeners avoid eating?
Well, you know, on the top of that list, I would put any pro
inflammatory foods. I would and again, we're going
to address this a little bit, you know, a later episode of

(59:28):
this podcast, but excessive protein.
So especially processed meats. If you are going to eat meats,
eat them in limited quantity. You know, try to stick to maybe
no more than a palm of protein, so about 4 ounces of protein in
a meal and the highest quality available to you in your budget.

(59:50):
Trying, you know, eat protein that has the least amount of
saturated fats to it, but tryingnot to eat as much protein
because we do know that reduced protein is going to have a
positive longevity effect. Avoid excessive fat in general.
Again, we can argue back and forth over saturated versus
polyunsaturated, monounsaturatedin general if we read.

(01:00:12):
Reduce our fat overall, we're going to be healthier and live
longer. We didn't talk a lot about
dairy, but I would avoid excessive dairy.
And if you're going to be eatingdairy products, I would focus
more on yogurt as opposed to milk products just because the

(01:00:32):
probiotics and such in the yogurt are going to have a
better benefit to your gut health and going to give you,
you know, better overall longevity benefits.
But avoid overall dairy. And then I would avoid alcohol
as well. Really keep that to a minimum.
So if we're looking the things to include more, my
recommendation would be eat morelegumes.

(01:00:54):
You know, if you're not eating legumes, start eating some.
If you're eating some, eat more.If you're eating more, eat more
and try and make that a greater component on your plate.
At least one meal a day. You know, if you can get at
least One Cup of legumes a day, it's probably going to benefit
your, your longevity. If you can up that to two or

(01:01:15):
three, you're going to be even better off.
Don't worry about the flatulenceeffect that comes with
increasing your bean intake. You know, initially you might
fart a little bit more, but justbe aware that that will subside
over time as your body adjusts eating more beans.
But that's one of the healthiestthings we can do.
Yeah. The increased gas will pass,

(01:01:39):
drink more water and I don't think floss over the water
content that significantly. I'm not a big fan of drinking
bottled water just simply because the plastics and the
processing and just the ridiculous amount that we pay
for water that is generally not much more than filtered tap

(01:01:59):
water. But you know, if you are
concerned or if you're in an area where you have poorer
quality of water, use filtered water.
Most refrigerators now will deliver filtered water to you
and drink more coffee and tea, you know, particularly black tea
or herbal teas. Green teas are great.

(01:02:21):
But these are all a plethora of of benefits that tend to go
overlooked when it looks at, youknow, beverages that we could be
drinking. So if you need something a
little bit more flavor, having that morning coffee or tea, you
know, up to 3 cups of coffee a day have been shown to be very
beneficial. Drink that in the morning,

(01:02:41):
switching off to more herbal teas as the day progresses.
Try and keep that caffeine to the earlier half of the day as
opposed to later in the day so we get better sleep.
Focus on plant based omega-3 fatty acids as opposed to too
much, you know, meat based. So salmon can be good, but an
excessive amount of salmon, there's issues that come with

(01:03:01):
too much of that. And I think the literature shows
fairly well that plant based omega-3 fatty acids have better
longevity benefits than those that are coming from animals.
Big one I would recommend is more whole fruits, especially
berries, eating a lot more berries.
And probably my last recommendation is one that I
would tribute to my old friend Joe DeLuca, buddy of mine from

(01:03:24):
Long Island, that we always kindof charged him with bringing the
salads when we had kind of community meals because his
philosophy was the brighter the salad, the more colors that you
included, the healthier it was. And so we want to include as
much different color in our foods and particularly try and

(01:03:45):
get more deep Blues and purples in our food because those have
much more of the anti-inflammatory benefits.
But the more color we're gettingin our fruits and vegetables,
the more likely we are to get the breadth of nutrients that
our body needs, the types of phytochemicals and stuff like
that in the food that are going to promote longevity.

(01:04:05):
So. I guess in conclusion, avoid
sugary beverages that increase blood sugar levels.
Make sure that you're drinking your water, your coffee and
minimize the sweeteners that you're putting into it.
Avoid all processed foods. There's no need to discuss that.
Switch it up with healthier carbohydrates like sweet

(01:04:28):
potatoes, nuts, seeds, Greek yogurt.
Even avoid any refined carbs like white bread, pastas
completely stay away from those.Avoid processed meats as they
are a carcinogenic and you mightas well smoke a cigarette.
And we do not allow smoking, especially if you're a listener
of this podcast. Avoid as much industrial seed

(01:04:52):
oil as you can. Switch it up with healthier
options like extra virgin olive oil.
And if you do all of these things, especially, listen to
Doctor Armstrong's advice on theAging Well podcast.
Hopefully you'll switch up your diet, have better eating habits,
and age well. Thank you for listening.

(01:05:13):
Hope you benefited from today's podcast and until next time,
keep aging well.

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Top 5 Foods That Make You Age Faster--and What You Should Eat Instead | Ep. 287

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Top 5 Foods That Make You Age Faster--and What You Should Eat Instead | Ep. 287