Dr. Colin Campbell (90yo) "I Haven't Been Sick in 47 Years" 5 FOODS I Eat DAILY

Summary

Dr. 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

00:00

👨‍⚕️ 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.

05:00

🥗 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.

10:01

🚫 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.

Keywords

💡Nutrition

Nutrition refers to the process by which the body obtains and utilizes the food we consume to maintain health and support growth. In the video's context, nutrition is central to Dr. T Colin Campbell's research and philosophy, emphasizing the role of diet in preventing and reversing diseases like cancer and heart disease. The script mentions Dr. Campbell's 60 years in the field of nutrition and his belief that 'good nutrition creates health in all areas of our existence.'

💡Anti-Aging

Anti-aging is a concept that encompasses methods, treatments, and lifestyle choices aimed at slowing down the aging process to maintain youthfulness and extend longevity. The video discusses Dr. Campbell's formula for anti-aging, which includes a specific diet and exercise routine. The script highlights his youthful and disease-free life at 90 years old, attributing it to his nutritional and lifestyle practices.

💡Longevity

Longevity is the state of living a long, healthy life. The video's theme revolves around achieving longevity through proper nutrition and lifestyle habits, as demonstrated by Dr. Campbell. His research and personal practices are presented as a means to 'conquer aging,' with the script mentioning his top five foods to eat and avoid for longevity.

💡Plant-Based Diet

A plant-based diet consists primarily of foods derived from plants, including vegetables, grains, legumes, nuts, and fruits, with little or no animal products. The script emphasizes Dr. Campbell's advocacy for a whole food plant-based diet, which he believes can reverse diseases and aging. He recommends specific plant-based foods and explains their benefits for health and longevity.

💡Exercise

Exercise is any physical activity that helps to improve health and overall fitness. The video script details Dr. Campbell's exercise routine, which includes jogging, swimming, golf, and walking. These activities are presented as essential components of his anti-aging and longevity program, with the World Health Organization's guidelines cited to support the health benefits of regular physical activity.

💡Sleep Hygiene

Sleep hygiene refers to the practices and habits that are conducive to sleeping well on a regular basis. In the script, Dr. Campbell's emphasis on waking up early, prioritizing 8 hours of sleep, and the benefits of good sleep for emotional and physical health illustrate the importance of sleep hygiene in maintaining a youthful and disease-free life.

💡Supplements

Supplements are substances that are added to the diet to increase the intake of essential nutrients. The video mentions Dr. Campbell's occasional use of specific supplements, such as vitamin D and B12, to support health and prevent deficiencies. Despite his belief that most supplements are unnecessary, he acknowledges the importance of these two in maintaining good body health.

💡Carbohydrates

Carbohydrates are one of the main macronutrients and a primary source of energy for the body. The script discusses the 80/10/10 diet, which Dr. Campbell suggests, emphasizing 80 parts carbohydrates, 10 parts protein, and 10 parts fat based on energy content. This diet composition is presented as a healthiest possible option for maintaining health and preventing disease.

💡Fiber

Fiber is a type of carbohydrate that is important for maintaining a healthy digestive system and has numerous health benefits. The video script highlights legumes as an excellent source of fiber and protein, which Dr. Campbell includes in his diet. Fiber's role in reducing the risk of type 2 diabetes, blood pressure, and obesity is also mentioned.

💡Telomeres

Telomeres are the protective caps at the end of chromosomes that shorten as cells divide, and their length is associated with aging and cell lifespan. The script explains how sugar consumption can accelerate aging by shortening telomeres, contributing to DNA damage and a faster aging process.

💡Processed Foods

Processed foods are foods that have been altered from their natural state through canning, freezing, dehydration, or other processes. The video warns against the consumption of processed foods due to their high content of salt, sugar, and fat, which can contribute to obesity and chronic diseases. Dr. Campbell recommends minimizing their intake as part of a healthy lifestyle.

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