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Top 10 Scientifically Studied Foods & Habits for Men to Live to 100

The AHA! Team — Fri, 11 Jul 2025 05:10:26 +0000

Dr. Don Colbert – Let’s explore 10 scientifically backed dietary habits and food choices that can help men live not only longer—but better. In today’s fast-paced world, many men are chasing success while unknowingly shortening their lifespan through daily choices. The good news? Science is revealing specific foods and habits that consistently promote longevity—especially for men. At DrColbert.com, we believe a long life should be filled with strength, clarity, purpose, and faith—not just extra years on a calendar. Let’s explore 10 scientifically backed dietary habits and food choices that can help men live not only longer—but better. 1. Olive Oil (Extra Virgin) A source of heart and brain protection. Extra virgin olive oil (EVOO) is one of the most studied and proven longevity foods in the world—especially for men. A 2022 study published in the Journal of the American College of Cardiology found that men who consumed just half a tablespoon of olive oil daily had a significantly lower risk of death from cardiovascular disease, neurodegenerative disease (such as Alzheimer’s and Parkinson’s), and even cancer. Why is EVOO so effective? The answer lies in its high concentration of monounsaturated fats and polyphenols—natural plant compounds with anti-inflammatory and antioxidant properties. These compounds help reduce oxidative stress, which plays a key role in aging, chronic disease, and hormone decline in men. For cardiovascular health, EVOO improves blood lipid profiles, supports flexible blood vessels, and helps prevent arterial plaque buildup. This is especially critical for men, who are statistically at higher risk of heart attacks and strokes—often earlier in life than women. But the benefits go beyond the heart. The brain thrives on healthy fats, and the polyphenols in EVOO protect neurons, reduce brain inflammation, and support memory, mood, and cognitive performance. Some studies have even suggested EVOO may reduce the risk of developing Alzheimer’s disease—conditions that disproportionately affect men in later decades. In men over 40, regular consumption of EVOO has also been linked to healthier testosterone levels and improved insulin sensitivity—both essential for energy, libido, metabolism, and weight control. How to use it: Drizzle on salads, cooked vegetables, or mix with herbs as a dipping oil. Always use cold-pressed extra virgin olive oil to preserve the polyphenols and beneficial fats. Avoid using it for high-heat cooking—opt instead to finish your dishes with it or use it in dressings, dips, and marinades. Adding just 1–2 tablespoons a day can yield long-term benefits for brain clarity, heart function, and hormone balance—making EVOO a foundational food in any man’s longevity plan. 2. Fatty Fish (Wild-Caught Salmon, Sardines, Mackerel) Omega-3 rich foods that reduce inflammation and protect the heart. The NIH Atherosclerosis Risk in Communities (ARIC) study found that men with higher blood levels of omega-3s had lower risk of death from all causes, particularly heart disease. Target: 2–3 servings per week of wild-caught fish like salmon or sardines. Omega-3 fatty acids, prominently found in wild-caught fatty fish like salmon, sardines, and mackerel, play a pivotal role in maintaining men’s overall health, particularly cardiovascular and cognitive function. Omega-3s—specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—have been scientifically proven to reduce inflammation throughout the body, which is crucial as chronic inflammation underpins many common chronic diseases, including heart disease, arthritis, and even certain cancers. Research, such as the NIH Atherosclerosis Risk in Communities (ARIC) study, has consistently shown that men with higher blood levels of omega-3 fatty acids experience significantly reduced mortality rates from heart disease. These nutrients actively support heart health by improving cholesterol profiles, lowering blood pressure, and reducing the formation of arterial plaques, thereby protecting arteries from becoming stiff and narrowed. Additionally, omega-3 fatty acids are vital for brain health and cognitive longevity. They support neuronal function, enhance memory, improve mood stability, and have been linked to a lower risk of developing neurodegenerative diseases like Alzheimer’s and Parkinson’s. Moreover, fatty fish provides high-quality protein and vitamin D, nutrients essential for maintaining muscle mass, bone density, and hormonal balance—key factors in men’s health, particularly as they age. For optimal benefits, aim for 2–3 servings of wild-caught fish weekly, prioritizing sources known for low mercury levels, to maximize omega-3 intake without unwanted contaminants. 3. Cruciferous Vegetables (Broccoli, Kale, Brussels Sprouts) Cancer-fighting and hormone-balancing foods. A 2015 study linked regular consumption of cruciferous vegetables to a lower risk of prostate cancer. These vegetables support estrogen balance and detoxification. Tip: Lightly steam or sauté to preserve nutrients. Add lemon or olive oil to boost absorption. 4. Berries (Blueberries, Strawberries, Raspberries) Brain and cardiovascular protection through flavonoids. A 2020 Harvard study from the Framingham Heart Study found that men who consumed higher levels of flavonoids from berries had a reduced risk of cognitive decline and cardiovascular disease. Serving idea: Add to smoothies, Greek yogurt, or eat as a midday snack. 5. Nuts (Especially Walnuts, Almonds & Brazil Nuts) Heart healthy and inflammation-lowering. The Adventist Health Study showed that men who ate nuts five or more times a week lived 2–3 years longer than those who didn’t. Portion guide: 1 small handful per day (unsalted, raw or dry roasted). 6. Green Tea Lowers cardiovascular risk and supports metabolism. The Ohsaki Cohort Study involving over 40,000 men found that those who drank green tea daily had significantly lower risk of death from heart disease and stroke. Tip: Drink 2–3 cups daily. Avoid extracts in high doses. 7. Fermented Foods (Sauerkraut, Kimchi, Greek Yogurt, Kefir) Support gut health and immune resilience. A 2021 study in Cell found that a diet high in fermented foods increased microbiome diversity and lowered inflammation markers like IL-6 and CRP. Daily serving: 1–2 small servings of natural, unpasteurized fermented foods. 8. Intermittent Fasting (IF) Improves insulin sensitivity and cellular repair. A landmark study in The New England Journal of Medicine supports time-restricted eating (e.g., 16:8) for weight loss, blood sugar control, reduced inflammation, and longevity. How it works: Fast for 16 hours (e.g., 8 pm to noon) and eat within an 8-hour window. 9. Mediterranean Diet (Modified with Low-Carb Principles) The most studied longevity diet in the world. A 2018 Lancet review confirmed that men following this pattern had lower risk of premature death. Dr. Colbert recommends a modified Mediterranean-Keto Zone approach—low in carbs but high in healthy fats and greens—to maximize results. 10. Faith-Fueled Eating & Gratitude Promotes emotional well-being and digestion. Studies show that gratitude before meals lowers cortisol and improves digestion. Eating slowly, being present, and giving thanks aligns with 1 Timothy 4:4–5: “For everything God created is good, and nothing is to be rejected if it is received with thanksgiving…” To read the original article click here.

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Curried Chickpea Wraps Recipe

The AHA! Team — Wed, 09 Oct 2024 08:46:49 +0000

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Curried Chickpea Wraps Recipe One of the ingredients of curry powder, which is one of my favorite spice mixes, is turmeric. Besides being so good for you, turmeric gives the blend its beautiful yellow color. The curried chickpea filling in this recipe also great on top of roasted sweet potatoes, in lettuce wraps, or served as a dip. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 INGREDIENTS ▢1½ cups cooked or 1 15.5-ounce BPA-free can or Tetra Pak salt-free chickpeas, drained and rinsed ▢1 ½ teaspoons curry powder, or to taste ▢1 teaspoon lemon juice ▢1 teaspoon date sugar ▢¼ teaspoon white miso paste ▢Savory Spice Blend to taste ▢½ cup chopped celery ▢⅓ cup shredded carrot ▢⅓ cup chopped cashews ▢⅓ cup raisins ▢1 firm sweet apple, cored and chopped ▢1 tablespoon chopped scallion ▢2 cups shredded lettuce or dark leafy greens of choice ▢4 100% whole-grain tortillas INSTRUCTIONS In a food processor, combine 1 cup of the chickpeas with the curry powder, lemon, date sugar, miso, and Savory Spice Blend to taste with 3 to 4 tablespoons of water. Process until smooth. Add the remaining ½ cup of chickpeas and the celery, carrot, cashews, raisins, apple, and scallion, and pulse just to combine and break up the chickpeas a bit. Taste and adjust the seasonings, if needed. To assemble, divide the chickpea mixture evenly onto the tortillas and top each with the lettuce. Tightly roll up each of the tortillas to make a wrap. Cut each wrap in half and serve immediately. To read the original article click here.

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Split Pea Soup Recipe

AHA Publisher — Thu, 25 Mar 2021 07:00:08 +0000

Dr. Josh Axe, DC, DMN, CNS – Split pea soup: just the name can conjure up images of bland, sad, overcooked soups made by well-meaning grandmothers or, conversely, the witch in fairy tales. Similar to Brussels sprouts or green beans, split peas have been been given a bad rap due to overboiling, overcooking and underseasoning. But if you’re ready to transform your views on split pea soup and have a ridiculously easy recipe on hand for those busy nights, you’re in luck. This split pea soup isn’t your grandma’s recipe. This one is loaded with flavor and pantry herbs, packed with yummy ingredients like turkey bacon and requires little work. Plus, it’s super filling — split peas are a super high-fiber food and will keep you feeling full for a long time. I know the split pea soup name can be a deterrent, but this is one recipe you really can’t knock until you try. In fact, when you serve this dish, leave out the name and see who guesses what it really is! How to Make Split Pea Soup Start by heating coconut oil in a large pot over medium heat, letting it warm up until the oil starts shimmering. Then add in the onion, garlic and celery. Enjoy the fragrance filling up your kitchen and sauté the veggies until the onions soften, about 5–8 minutes. Next, stir in the carrots, split peas, broth, turkey bacon, herbs, bay leaf and salt. Cover the pot and bring all that goodness to a boil. Once it’s bubbling, reduce the heat and let the split pea soup and all that great taste simmer for an hour. When the soup is ready, discard the bay leaf — it adds a ton of flavor while cooking, but you don’t want to nibble on that! — and let the soup rest and cool off for 10 minutes. Top it with freshly sliced green onions when serving. This split pea soup is one of the easiest soup recipes around. You can also eliminate the turkey bacon to make it vegetarian. I hope you love this modern split pea soup as much as I do. Split Pea Soup Recipe DESCRIPTION This split pea soup isn’t your grandma’s recipe. This one is loaded with flavor and pantry herbs, packed with yummy ingredients like turkey bacon and requires little work. INGREDIENTS 1 tablespoon coconut oil 1 cup chopped yellow onion 1 clove garlic, minced 2 cups chopped celery 3 cups carrots, julienned 2½ cups green split peas, sorted and rinsed 8 cups vegetable broth 1 package uncured turkey bacon, diced 1 teaspoon dried parsley flakes ½ teaspoon dried thyme 1 teaspoon dried oregano 1 tablespoon dried basil 1 bay leaf sea salt to taste chopped green onions for topping INSTRUCTIONS In a large pot over medium heat, heat the coconut oil until it shimmers. Add the onion, garlic and celery and sauté until the onions are soft, about 5–8 minutes. Stir in the carrots, split peas, broth, turkey bacon, herbs, bay leaf and salt. Cover and bring to a boil. Reduce and simmer for 1 hour. Discard the bay leaf and allow the soup to rest for 10 minutes before serving. Top with chopped green onions. NOTES When the soup is ready, discard the bay leaf — it adds a ton of flavor while cooking, but you don’t want to nibble on that! You can also eliminate the turkey bacon to make it vegetarian. To read the original article click here. For more articles from Dr. Axe click here.

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How Toxic Skincare Can Mess Up Your Mental Health

AHA Publisher — Fri, 11 Dec 2020 08:00:47 +0000

Dr. Caroline Leaf – The world of healthy eating can be confusing and overwhelming at times. It can also be toxic and can set us up for a host of mental and physical health issues if we are not careful. In this podcast (episode #235) and blog, I speak with nutritional therapy practitioner and certified personal trainer Noelle Tarrabout how diet culture is dangerous and how to combat the negative effects, how to build sustainable weight loss and fitness habits, how to begin healing orthorexia and body dysmorphia, why we should use clean beauty and skincare products, and more! As Noelle points out, many people hide unhealthy behaviors like extreme dieting and over-exercising by placing them under the guise of “being healthy”. We cannot just change what we do; we also need to change our THINKING. If you hate what you are doing and it is making you feel sick and unhappy, then it is not healthy. In fact, if we don’t focus on our physical AND mental health when we are talking about food, weight and body image, then we are missing a big part of the picture, and our overall wellbeing will suffer as a result! Unfortunately, the wellness industry is, in large part, dominated by modern diet culture. This culture is characterized by the pervasive, dangerous belief in our society that it is better to be smaller and thinner. It tells us that our value or worth is in our weight, shape or clothing size, or our ability to control what we look like. It assumes that food and appearance have moral value, making people feel like they are good or bad people depending on what they eat and how they look. Indeed, most fitness advertisements are completely focused on weight loss. We have forgotten what exercise is really about: optimal MENTAL and physical health, not what you look like or how much you weigh! We need to understand that true health or loving your body is not a destination. You will not reach it at the end of a series of tasks. Your problems will still be there when you reach your ideal size or look if you haven’t changed your thinking. Indeed, you don’t always need to love your body and obsess over it, because your life is not just about your body! We need to normalize change, both in how we feel and how we look. As Noelle notes, it is very normal for our weight to fluctuate over time. A changing body is a “normal” body, because we are always changing, especially as women. We can be healthy at a variety of weights! We also need to understand that when we are dieting all the time and eating low calories, we are also eating low nutrients. We are essentially setting ourselves up for nutrient deficiency, and our body and mind will start to act funky! The food that we eat and the exercise we do will either set us up for success in every area of our life or failure.When we chase after something that we think we should do or an image we think we should look like, our health will take a turn for the worse. We shouldn’t live our life pursuing fleeting social images of “ideal” bodies—it is not worth it! Unfortunately, modern diet culture has not only led to a rise in body dysmorphia (obsessing over flaws in our appearance/body), but also increasing rates of orthorexia in our society. Orthorexia is a classified eating disorder that involves and unhealthy obsession with healthy eating and dieting. Someone who is struggling with orthorexia is completely consumed with monitoring what they eat and how much they eat. The first step in healing orthorexia is getting to the root of your behavior. Why do you do what you do? What are the intentions behind your choices and actions? What drives your obsession with healthy eating and weight? How can you undo the damaging diet culture beliefs that dominate your thinking? If you don’t change the way you see yourself, your worth and food, you will not achieve long-term, sustainable healing. You need to learn how to take your focus off the scale and mirror and back onto what is going to serve YOU, physically, mentally and emotionally. But, as Noelle points out, health is not just about what we put into our body, but also what we put onto our body, especially when it comes to our hormonal health. Many skincare, cleaning and beauty products have chemicals that act as hormone disrupters, which can impact both our mental and physical health. Indeed, research has shown that some of these chemicals can stay in our blood stream for up to a month! This is why Noelle is a part of the company Beauty Counter, which focuses on clean and healthy beauty, bath and skincare products that make you feel good on the outside and inside. To read the original article click here. For more articles from Dr. Leaf click here.

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