The Countries That Live the Longest NEVER Eat These Foods | Dr. Steven Gundry

Intro (0s)

• The concept of the Blue Zones originated from a meeting in Montpelier, France, where a researcher identified five areas with the longest-living populations.
• Journalist Dan Buettner popularized the Blue Zones concept, but his interpretation may be biased towards supporting a vegan/vegetarian lifestyle.
• The actual Okinawan diet was documented by the US military after World War II, and birth records were destroyed during Allied bombing, leading to uncertainties in age reporting.

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• Dr. Gundry has been using his Helix mattress for over two years and highly recommends it.

Grains & Beans are Essential (2m57s)

• The Okinawans, who live in one of the Blue Zones, do not eat grains and beans as staples.
• Their diet primarily consists of sweet potatoes, spicy vegetables, and bitter greens.
• Sweet potatoes are beneficial for maintaining a healthy microbiome.

There are no Smokers (6m28s)

• In Sardinia, another Blue Zone, the men who live in the mountainous areas have a longer lifespan than the women.
• Despite being smokers, the men's longevity is attributed to the nicotine in the smoke.
• The Sardinians also consume a significant amount of sheep and goat cheeses and yogurts, which contribute to their longevity.

Sardinia vs Other Mediterranean Regions (7m48s)

• Sardinia has the lowest carbohydrate consumption (35%) compared to other Mediterranean regions (60%).
• Sardinians drink Cannonau wine, which has high levels of polyphenols, especially when grown at higher altitudes.
• Polyphenols protect plants from UV damage and are used to uncouple mitochondria.
• Olive oil from Moroccan desert has 30 times more polyphenols due to being planted in rocky soil and high elevation.
• Atoli has the highest number of centenarians per population.
• People in Atoli eat a lot of anchovies, olive oil, and wine.
• They do not eat bread or pasta due to historical affordability.
• Lentils are their primary source of carbohydrates.
• Rosemary, which contains yolic acid and rosem marinic acid, is commonly consumed and has brain-boosting and aphrodisiac effects.
• Despite not meeting the typical criteria for health, Atoli is a longevity capital of the world.
• Loma Linda is not unique for longevity, but the Adventist diet within Loma Linda contributes to the city's longevity.
• 50% of Adventists follow a plant-based diet, which contributes to their longevity.

High Fat Intake is Bad (11m44s)

• The longest-living populations, such as goat and sheep herders in Sardinia, Andorra, and the Nicoya Peninsula, consume a diet rich in dairy products, particularly fermented sources like parmesan cheese.
• Grains and beans may have negative effects, but these can be balanced by positive dietary factors like olive oil, polyphenols, and wine.
• Smoking, despite its health risks, has been linked to a lower incidence of Parkinson's and Alzheimer's in long-living populations, suggesting potential benefits of nicotine.
• Cities like Hong Kong, with diverse cuisine, also have high life expectancies, challenging the idea that specific foods or diets alone determine longevity.
• The longest-living countries do not necessarily have the best healthcare systems, as seen in Monaco, where wealth and other factors may contribute to longevity.

Healthcare & Longevity (18m38s)

• There is no direct correlation between healthcare spending and longevity.
• Monaco, which has a high life expectancy, follows an Italian diet.
• Olive oil consumption is linked to longevity in the Mediterranean region.
• Olive oil is not the sole contributor to longevity in countries with long-living populations.
• The polyphenol content of olive oil, not just its presence, is crucial for health benefits.
• Sunlight exposure and vitamin D levels may be significant determinants of longevity.
• Blue zones, or "white zones," with high sunlight exposure tend to have longer-living populations.
• A diet rich in olive oil and leafy greens is recommended for longevity.
• Perilla oil, derived from perilla seeds, is considered equal or superior to olive oil.
• Perilla oil is rich in alpha-linolenic acid (ALA), a short-chain omega-3 fat.
• The Leon Heart Diet study showed improved outcomes in patients with coronary artery disease who consumed a Mediterranean diet supplemented with perilla oil.
• The only differential factor between the diets was the level of alpha-linolenic acid.
• Alpha-linolenic acid correlates with blood vessel health and prevents lipopolysaccharides (LPS) from entering the bloodstream.
• Mastic oil, found in Sardinia, has a high oleic acid content.
• It may not have as high a polyphenol content as olive oil.

Where to Find More of Dr. Gundry's Content (25m45s)

• Dr. Gundry's book can be found at bookstores like Barnes & Noble, Amazon, Target, and local booksellers.
• You can also find Dr. Gundry online at DrGundry.com, GundryMD.com, the Dr. Gundry podcast, and his two YouTube channels.