What To Eat For Health And Longevity

Episode 551 39m


Our bodies are literally made out of the food we eat. So ask yourself, do you want to be a twinkie or a raspberry? Real, whole foods contain information in the form of vitamins, minerals, carbohydrates, fats, protein, phytonutrients, and fiber. These compounds impact every node of the Functional Medicine matrix, like our vascular and immune systems, detox and energy pathways, microbiome, and everything in between. That’s why food is our most powerful tool for getting our healthspan to match our lifespan.

Today on The Doctor’s Farmacy, we’re featuring an episode of The Longevity Roadmap docu-series devoted to using the power of food for optimal health and longevity. I’m joined by my colleagues from The UltraWellness Center, Dr. Elizabeth Boham and Dr. Todd LePine.

I share what my diet typically looks like in a day and Dr. Boham and Dr. LePine share some of their favorite foods with specific compounds that will improve whole-body health at any age. The recommended daily intake of vegetables is 5 to 9 servings. That’s only about 2 ½ cups minimum. If we truly want to take advantage of food to feel younger, longer, we need to up that range to 8 to 10 cups daily. That might sound like a lot, but one of my favorite ways is to get a ton of veggies in first thing in the morning with a green smoothie filled with celery, cucumbers, avocado, chard, and more. I know there is a lot of confusion out there about carbs, which is a topic Dr. Boham breaks down in detail in this episode.

They aren’t all created equal and some of them are better suited than others to support our health goals. Nutrition as a whole is about personalization, and carbs are no exception. Some foods work for some people while others don’t; we’ll give you some clues of what to look for as you dial in your own unique diet. We also talk about mitochondrial function, hormesis, and so much more. Food is the most powerful drug on the planet. It is always the place to start; it works anytime, for anyone, at any age. I hope you feel inspired to embrace a longevity-loving lifestyle and feel better than ever.


This episode is brought to you by BiOptimizers, Cozy Earth, and . The Doctor’s Farmacy podcast works with a select group of sponsors to allow for ongoing production and allow it to be zero-cost to anyone who wishes to listen to and watch the podcast.

Topics Covered

  • The biggest factor controlling your genes


  • The origins of the Pegan diet


  • What not to eat


  • What I eat on a typical day


  • Why all carbohydrates are not equal


  • Determining the right amount of carbohydrates and protein for you


  • The elimination diet


  • Foods that enhance our stem cells, repair DNA damage, and improve immune system functionality


  • Activating your body’s healing mechanisms through stress, or hormesis


  • How to eat for health


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Host & Guests


Automatically generated. Please forgive any typos or errors in the following transcript. It was generated by a third party and has not been subsequently reviewed by our team.

Mark Hyman: The most powerful tool you have to change your health is your fork. Food is not just calories or energy. Food contains information. It literally talks to your genes and it turns them on or off and affects their function moment to moment. Food controls your hormones, [00:00:30] your immune system, your brain chemistry. It even controls your gut microbiome and your detoxification system. And of course, it controls your structural system because it's what you're made of. You are literally what you eat. So ask yourself, do you want to become a Twinkie or a raspberry? The most exciting thing I've heard in a long time is that the Rockefeller Foundation is supporting a research effort to map out the tens of thousands of molecules in food,..

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Ep. 551 - What To Eat For Health And Longevity