Dr. Colin Campbell (90yo) "I Haven't Been Sick in 47 Years" 5 FOODS I Eat DAILY
Summary
TLDRDr. T Colin Campbell, a 90-year-old nutrition expert, shares his secrets to a disease-free, youthful life. His research, including the China Oxford Cornell project, links nutrition to health, emphasizing a whole food plant-based diet. Key recommendations include exercising daily, sufficient sleep, and avoiding animal protein, dairy, and sugar. Campbell suggests supplements like vitamin D and B12, advocating for a diet rich in vegetables, legumes, grains, and fruits to prevent chronic diseases and promote longevity.
Takeaways
- 🌟 Dr. T Colin Campbell, a 90-year-old nutrition scientist, has never taken medication or experienced illness, attributing his health to good nutrition.
- 🔬 Dr. Campbell was the lead scientist in the China Oxford Cornell project, which revealed a strong link between nutrition and cancer.
- 🏃♂️ Regular exercise is a key part of Dr. Campbell's anti-aging program, with jogging, swimming, and golf among his preferred activities.
- 💤 Prioritizing 8 hours of sleep is crucial for Dr. Campbell's health routine, as it aids in cell repair and emotional processing.
- 🥤 Drinking water upon waking is part of Dr. Campbell's morning routine, promoting gut health and weight loss.
- 🥗 A whole food plant-based diet is recommended by Dr. Campbell, emphasizing vegetables, legumes, grains, and fruits.
- 🥦 Cruciferous vegetables like spinach, kale, and broccoli are particularly beneficial for their mineral, vitamin, and fiber content.
- 🌾 Dr. Campbell suggests consuming one cup of whole grains daily, such as oats, for their fiber and antioxidant benefits.
- 🍇 Blueberries and avocados are included in Dr. Campbell's diet for their anti-aging properties and heart-healthy fats.
- 🚫 Dr. Campbell advises against consuming animal protein, dairy products, and sugar due to their links to various diseases, including cancer.
- 💊 While most supplements are considered unnecessary, Dr. Campbell occasionally recommends vitamin D and B12 for bone and nerve health.
Q & A
What is Dr. T Colin Campbell's primary field of expertise?
-Dr. T Colin Campbell's primary field of expertise is nutrition, with a focus on the relationship between nutrition and health, particularly cancer.
How old is Dr. Campbell and what is his health status?
-Dr. Campbell is 90 years old and is remarkably active. He has never required medication nor experienced illness throughout his life, living a youthful and disease-free life.
What significant project was Dr. Campbell the lead scientist for?
-Dr. Campbell was the lead scientist in the China Oxford Cornell project, which explored the relationship between nutrition and cancer.
What is the key number seven of Dr. Campbell's anti-aging program?
-The key number seven of Dr. Campbell's anti-aging program is to change your exercise routine for lifelong health and age vigor.
What type of exercise does Dr. Campbell recommend and how often?
-Dr. Campbell recommends exercising at least an hour and a half every day, with specific activities like jogging, swimming, golf, and casual strolls on different days of the week.
What are the health benefits of jogging as recommended by Dr. Campbell?
-Jogging helps boost metabolism and maintains high energy levels throughout the day, which can reduce the death rate caused by heart disease and increase life expectancy by 3 years according to the World Health Organization.
What is the significance of Dr. Campbell's morning and sleep routine for his health?
-Dr. Campbell's morning and sleep routine is significant for his health as it ensures he gets at least 8 hours of good night sleep, which is crucial for cell repair, memory consolidation, emotion processing, and detoxification of the brain.
What is the recommended diet according to Dr. Campbell?
-Dr. Campbell recommends a whole food plant-based diet, emphasizing the consumption of vegetables, legumes, grains, and fruits in their whole intact form.
Which foods does Dr. Campbell suggest to avoid for longevity?
-Dr. Campbell suggests avoiding animal protein, dairy products, and sugar to promote longevity and prevent diseases like cancer.
What are the two supplements that Dr. Campbell occasionally recommends and takes himself?
-Dr. Campbell occasionally recommends and takes vitamin D and vitamin B12 supplements, which are important for bone health, muscle function, and preventing deficiencies common in older people.
What are the three 'Devils' that Dr. Campbell advises to avoid in the diet?
-The three 'Devils' Dr. Campbell advises to avoid are oil and fat, sugar, and salt, as well as minimizing the consumption of processed foods.
Outlines
👨⚕️ Dr. T Colin Campbell's Anti-Aging and Disease Reversal Secrets
Dr. T Colin Campbell, a renowned nutrition expert, shares his insights on reversing diseases like cancer and heart disease through nutrition. At 90, he remains active without ever needing medication or experiencing illness. Dr. Campbell was the lead scientist in the China Oxford Cornell project, which revealed a strong link between nutrition and cancer. He emphasizes the importance of good nutrition for overall health and shares his daily exercise routine, including jogging, swimming, golf, and walking, as well as his sleep and morning routines. Dr. Campbell also discusses the significance of a whole food plant-based diet and lists his top five recommended foods for health and longevity, such as green vegetables, legumes, whole grains, fruits, and nuts, while avoiding animal protein, dairy, sugar, oil, and processed foods.
🥗 The Power of Plant-Based Diet for Health and Longevity
This paragraph delves into the specifics of Dr. Campbell's recommended plant-based diet, highlighting the benefits of consuming green vegetables like spinach, kale, and broccoli, which are rich in minerals, vitamins, and fiber. Legumes are praised for their high fiber and protein content, essential for maintaining health and preventing diseases like type 2 diabetes, blood pressure, and obesity. Whole grains, particularly oats, are recommended for their health benefits, including improved intestinal health and regulation of type 2 diabetes. Fruits and berries, especially blueberries, are noted for their anti-aging properties and cognitive health benefits. Avocados are suggested for their satiating effects and heart-healthy nutrients. Dr. Campbell also touches on the importance of consuming whole foods in their intact form for optimal health.
🚫 Foods to Avoid for a Healthier and Longer Life
Dr. Campbell outlines the foods that should be avoided to prevent diseases and promote longevity. He advises cutting out animal protein, including red meat, pork, lamb, and beef, due to their links to cancer and other diseases. Dairy products are also discouraged because of their high casein content, which can trigger cancer development. Sugar is identified as an accelerator of aging, as it shortens telomeres, leading to quicker cell aging. Dr. Campbell also warns against consuming processed foods high in salt, sugar, and fat, which contribute to obesity and chronic diseases. He suggests clean eating with little or no oil, and recommends minimizing the intake of processed foods. Additionally, he occasionally takes vitamin D and B12 supplements to support bone health, muscle function, and to reduce the risk of certain cancers and inflammation.
Mindmap
Keywords
💡Nutrition
💡Anti-Aging
💡Longevity
💡Plant-Based Diet
💡Exercise
💡Sleep Hygiene
💡Supplements
💡Carbohydrates
💡Fiber
💡Telomeres
💡Processed Foods
Highlights
Dr. T Colin Campbell has spent over 60 years in nutrition research and discovered a formula for anti-aging and longevity.
At 90, Dr. Campbell is remarkably active, never having required medication or experienced illness.
He was the lead scientist in the China Oxford Cornell project, which explored the link between nutrition and cancer.
Dr. Campbell's research reveals a powerful connection between diet and cancer, impacting the health industry.
Good nutrition is essential for health in all areas of our existence, according to Dr. Campbell.
Dr. Campbell shares his exercise recommendations and morning routine for maintaining youthfulness.
He suggests at least 150 minutes of moderate-intensity activity weekly to reduce heart disease death rate.
Swimming is a form of meditation that reduces anxiety and improves sleep and brain health.
Golf playing improves muscle memory and concentration while reducing cholesterol.
Dr. Campbell emphasizes the importance of a healthy diet for maintaining health and preventing disease.
A whole food plant-based diet with minimal animal protein, dairy, and sugar is recommended.
Vegetables like spinach, kale, and broccoli are rich in nutrients and fiber, reducing the risk of various diseases.
Legumes are an excellent source of fiber and protein, beneficial for preventing type 2 diabetes and obesity.
Whole grains like oats and brown rice are healthier options compared to refined grains.
Fruits and berries, especially blueberries, delay cognitive aging and improve memory.
Avocados provide a natural plant sterol that keeps the heart healthy and essential vitamins.
Dr. Campbell advises against consuming animal protein, dairy products, and sugar to prevent diseases.
He recommends eating whole foods in their intact form for optimal health benefits.
Supplements like vitamin D and B12 are occasionally recommended by Dr. Campbell for overall health.
Dr. Campbell's anti-aging program emphasizes the importance of diet, exercise, and lifestyle choices.
Transcripts
we can reverse cancer we can reverse
other diseases and now we know we can
cure heart disease and humans food can
do this meet the remarkable Dr T Colin
Campbell who has spent more than 60
years in the field of nutrition and
discovered the golden formula for
anti-aging and Longevity Dr Campbell is
90 years old and remarkably active has
never required medication nor
experienced illness throughout his life
he has set a track record in living a
youthful and disease-free life he was
the lead scientist in the China Oxford
Cornell project exploring the
relationship between nutrition and
cancer his groundbreaking research
reveals a powerful link between food and
cancer that has transformed the health
industry in his own words good nutrition
creates Health in all areas of our
existence but how does he stay so fit
and Youthful keep watching till the end
as he shares his exercise
recommendations morning routine and
sleep hygiene three top five foods he
eats to conquer aging four top five
foods he avoids for longevity top
supplements you must eat to maintain
good body Health it actually works can
solve problems you know for individual
health he has authored 350 plus research
papers and four books including the
America's best-selling The China Study
that sold 3 million copies worldwide the
key number seven of his anti-aging
program is to change your exercise
routine for lifelong health and age
Vigor great place to exercise which is
part of the game try to exercise at
least an hour an hour and a half every
day on Mondays and Thursdays he likes to
go for a morning jog at Rock Creek Park
either are running there's lots of paths
here there's Rock Creek Park that's
where the National Zoo is and you can
run that way and running helps boost the
metabolism and keeps high energy levels
throughout the day the World Health
Organization has released an
evidence-based physical activity
guidelines recommending spending at
least 150 minutes of moderate intensity
activity like jogging per week to reduce
death rate caused by heart disease and
increase life expectancy by 3 years Dr
Collins swims on Tuesdays to strengthen
muscles that's why he moves with such
agility at his age swimming is a form of
meditation reducing anxiety and blood
pressure levels that improve sleep
quality and brain health on Wednesdays
and Saturdays he plays golf to calm his
mind the summertime playing golf playing
nine holes of golf in the morning with
my wife come along with me the repeated
swing action in golf improves the muscle
memory and concentration levels while
reducing cholesterol as the heart rate
goes up most Sundays he likes to take a
casual stroll and relax but exercise
alone does not fully impact unless you
combine it with healthy lifestyle
choices morning and sleep routine what
does Dr Campbell do at home to ensure he
recovers well from exercise and reaps
all the benefits first he he wakes up
early in the morning to start the day
and prioritizes at least 8 hours of good
night sleep a research finding by the
national sleep Foundation reveals that
adults who get less than 7 to n hours of
sleep have higher levels of depressive
symptoms and tend to be short tempered
with high negative emotions compared to
those who sleep the recommended hours
when we sleep the body and mind repair
cells consolidate memories and process
emotions that subsequently helps to
detox the brain then Dr Campbell drinks
water right after he wakes up as it
helps rehydrate your body and regulates
blood flow drinking water on an empty
stomach has massive benefits in
promoting gut health and weight loss it
is also included in the skin care regime
by most dermatologists Physically Active
lifestyle and highquality sleep are only
part of the longevity puzzle to truly
unlock the long healthy life Dr Campbell
highlights you must embrace the enormous
importance of a healthy diet food to eat
nutrition if we think of it biologically
is actually using food to maintain
health and prevent disease and the
typical diet that we now in my view
believe is the healthiest possible diet
is a so-called 801010 diet the Nutri
composition having to do with 80 Parts
carbohydrate 10 parts protein 10 parts
fat on a basis of an energy basis one
thing you must know it's definitely not
a vegan diet then what does Dr Colin
really suggest a whole food plant-based
diet with new little or no of the three
Devils before we get into the three
Devils which cause cancer and multiple
other diseases we need to understand
which are the top five plant-based Foods
he recommends to reverse diseases and
aging switching to A Whole Food's
plant-based diet is basically eating
Foods in its whole intact form which is
the best form according to Dr Campbell
vegetables Dr Campbell recommends two
handfuls of vegetables per meal in
particular spinach kale and broccoli
his typical lunch is a salad made with
90% of green vegetables as they are rich
in minerals vitamins and fiber according
to a Harvard research article eating
vegetables daily significantly reduces
the risk of high blood pressure
cardiovascular diseases and even
dementia kale is rich in vitamin C A and
K high in beta katene and lutein that
promotes strong bones and Liver Health
one cup of raw spinach has 23.7 G of
magnesium and
167.6cm Cataract and arthritis broccoli
contains glucos solat that reduce the
risk of cancer development in the body
according to research by the American
Medical Cancer Association according to
Dr Campbell nutrition control controls
cancer development legumes are the best
source of fiber and protein as it
contains iron copper zinc and phosphorus
if we're consuming a diet of whole
plant-based Foods we're actually getting
the ideal levels of protein we don't
need more Dr Campbell and his wife add
legumes in everyday cooking whether it's
chickpea beans lentils or peas they are
naturally low in fat and cholesterol
free eliminating the risk of type 2
diabetes blood pressure and obesity next
time you feel like snacking try legume
salad or soups grains Dr Campbell eats
oats for breakfast with a fresh fruit
topping other times his wife cooks a
deliciously healthy whole grain pancake
with fruit puree or maple syrup his
advice is to eat one cup of whole grains
daily to stay healthy oats are rich in
betag glucan fiber antioxidants and
mineral compounds that improves
intestinal well-being and regulates type
2 diabetes instead of white rice He
suggests eating whole grain rice for
dinner in moderate amounts to reap full
anti-aging benefits fruits and berries
Dr Campbell eats one to two handfuls of
fresh blueberries typically at breakfast
or later in the afternoon as a snack
according to Harvard research eating
blueberries at least once a week delays
cognitive aging by up to 2 and 1/2 years
blueberries have compounds that help
generate new nerve cells in the brain
and increase memory blueberries have
anti-aging properties with Rich sources
of vitamin C anthocyanin and prebiotics
that maintain gut health keeping you
active and fit similarly he recommends
avocados when feeling hungry as it gives
a fuller feeling and reduces unhealthy
Cravings in every 100 gam of avocado
there are 76 micrograms of a natural
plant stero called beta cytool that
keeps the heart healthy while half an
avocado has 18% of daily value of
vitamin K essential for bone health and
beta katene to restore eye vision He
suggests eating fruits in a certain way
so the peels of vegetables and so forth
away you know sometimes like maybe peel
apples whatever and uh it's really the
whole intact food fresh obviously as
much as possible take nuts in moderate
amounts Dr Campbell enjoys a handful of
mixed nuts either added in cereal or
salads making nuts a regular part of a
healthy diet helps to regulate our
weight and protect against nerve dise
diseases and cancer almonds cashews and
walnuts are also a great addition in a
keto diet as they are high in healthy
fats and vitamins reduce cholesterol and
are low in carbohydrates Brazil nuts are
loaded with omega-3 fatty acids which
boost collagen and skin keeping you
forever young in which form should we
eat Whole Foods well we say uh
vegetables fruit rains legumes maybe
some nuts of course too in a whole food
form and and then what I'm saying about
that is that we can grind them up if we
want to or whatever we do with them we
can cook them to some extent that's not
a big big deal it's just the fact of
keeping the whole thing intact but
eating the right Foods in the right form
still doesn't fix anti-aging unless we
also avoid the foods that doctor
Campbell recommends foods to avoid
animal protein first off cut out animal
protein from your diet according to his
bestselling book China Study eliminate
all forms of animal protein that
includes red meat pork lamb and beef as
it causes cancer and several other
diseases like Parkinson's lupus and
heart strokes this is what happened when
Dr Campbell conducted a laboratory
experiment when we feed in this
particular case an animal that has the
ideal levels of protein that being about
20% of total protein when we Fe a diet
that is 20% diet of protein these
cancers are growing well the first 6
weeks in those animals in contrast when
you feed a diet a 5% dietary protein
they don't even though they've been
genetically program to get the disease
so what happens when we eat 5% of
protein rather than 20% Swit the diet
back and forth between 20% protein and
5% prot you can see it there we could
got to a point we could turn on and turn
off cancer development similarly a
Harvard research in 2005 discovered
people eating red meat were about a
third more prone to develop colon cancer
than those who ate very less red meat
second food he insists on cutting out
are dairy products dairy is a
Troublesome food a very Troublesome food
casine is the main protein of cow's milk
why is that important well soy and wheat
protein for example does not increase
cancer development like do casine dairy
turns on prostate cancer and Dr Campbell
says those who consume the most Dairy
have up to double or quadruple the risk
of cancer cow's milk protein casing is a
chemical carcinogen that is more
relevant than any other carcinogen
identified so far higher the fat intake
the higher the breast cancer risk the
lower the fiber intake the higher the
cancer R colon cancer and rectal cancer
third say no to Sugar Sugar accelerates
aging there is simple scientific logic
at the end of each DNA strand is a
little cap called a telr which protects
our DNA from damage every time our DNA
is red and duplicated those telr shorten
sugar shortens our DNA strands making us
age quickly whenever Dr Campbell feels a
strong urge to eat sweets he sneaks a
few chunks of very dark chocolate combin
with some figs or raisins fourth eating
clean no oil with little or no of the
three Devils oil and fat being one sugar
and salt he prefers healthy cooking
options like steamed grilled or stir
frying in a little olive oil also
recommends minimizing the consumption of
processed foods processed foods also are
not good because they tend to be very
high in salt sugar and fat to three
Devils processed foods are high in
artificial colors flavors or other
chemical additives that contribute to
obesity and chronic diseases like
diabetes and heart problems next time
you drink a soda or eat those frozen
pizzas you better think hard supplements
what supplements does Dr Campbell
recommend that makes this anti-aging
formula Rock Solid even though he
believes most of the supplements are a
waste of money there are two supplements
he occasionally recommends and takes
himself vitamin D about 35% of adults in
the United States have vitamin D
deficiency despite eating a balanced
diet increasing the risk of bone pain
infections and chronic fatigue taking 20
micrograms of vitamin D supplement daily
in adults improves bone health and
muscles vitamin D also reduces cancer
cell growth and inflammation B12 vitamin
B12 deficiency common in older people
leads to deep depression paranoia memory
loss joint pain and breathlessness we
need to take 2.5 microgram of vit vamin
B12 to make red blood cells nerves DNA
and carry out other functions just
decide what we should put in our mouths
a whole food plant vegetables fruits
grains and legumes don't add back to oil
flop fat sugar it's a lot cheaper it
really works if you want to discover
even more practical tools on how to
prevent heart disease cancer and other
chronic diseases make sure you learn
renowned cardiologist Dr Elon Caldwell's
diet and exercise recommendations for a
long healthy life
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