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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Researchers Can Extend the Lifespan of Mice: Are WE Next?

AHA Publisher — Wed, 10 Jun 2020 07:00:29 +0000

Abigail Klein Leichman via Israel21c – Scientists from Israel and Kiev induce long-term decrease in metabolic rate and body temperature of warm-blooded animals for the first time. The naked mole rat never develops age-related diseases. It stays active and enjoys good bone health, reproductive success and mental acuity for its lifespan of up to 30 years. Two of many reasons for this creature’s healthy longevity are its low body temperature and slow metabolic rate. For the first time, researchers from the Institute of Gerontology in Kiev and Prof. Vadim Fraifeld’s Lab for the Biology of Aging at Ben-Gurion University of the Negev in Israel have replicated those conditions in lab mice. A naked mole rat generally lives about eight times longer than a mouse despite its similar size. The research results, published in Biogerontology, have intriguing implications for increasing longevity and decreasing major pathologies in humans as well. According to the scientists, the naked mole rat’s burrows are poorly ventilated, keeping oxygen levels are low and carbon dioxide levels high. This may cause the reduction in the naked mole rat’s body temperature by 3-4 degrees as compared to mice and slow its metabolism significantly. Subjecting laboratory mice to the same conditions – called a hypoxic-hypercapnic environment (HHE) — successfully reduced their body temperature and metabolic intensity for weeks and even months. And the mice in the HHE voluntarily consumed less food, which is one of the well-known factors in increased longevity. “Unexpectedly, the HHE accelerated skin wound healing, despite the lower energy expenditure,” the researchers also noted. “All in all, a chronic exposure to HHE offers a potential of being a lifespan-extending intervention as well as an efficient tool for treating the overweight and associated metabolic disorders.” The scientists explain that at one point in history, the Earth contained much lower levels of oxygen and higher levels of carbon dioxide. “There is still some memory in our cells of that period and therefore it should be possible in the future to induce such a state for longer periods,” they said. Moreover, they believe that HHE conditions could be used to help fight obesity, diabetes and perhaps even cancer. Secrets of Long Life The naked mole rat (Heterocephalus glaber), a rodent native to East Africa, has long been the subject of study because of its unusual healthy longevity and particularly its resistance to cancer. In 2012, Tel Aviv University evolutionary biologist Dorothee Huchon and colleagues at the Texas Health Science Center and the City College of New York determined another reason for the naked mole rat’s unusual life expectancy: very high levels of a neuro-protective protein called Neuregulin 1 (NRG-1) in its brain. Because NRG-1 is also found in the human brain, Huchon and her fellow researchers suggested that learning more about how aging and NRG-1 are related could be significant. Fraifeld studies many aspects of human aging genomics. Graduate students in his Lab for the Biology of Aging at BGU won an award for their study on “longevity genes,” genetic protective factors that some people are lucky enough to inherit. By modulating the activity of these genes in advanced age, it could be possible to combat major diseases. “Although an apparent paradox, it appears that the most effective way to delay or even to avert age-related diseases is to live longer,” Fraifeld told ISRAEL21c. Another prominent Israeli longevity researcher, Bar-Ilan University’s Haim Cohen, recently published a study showing that SIRT6, considered a longevity-related protein, is involved in regulating biological processes including aging, obesity, insulin resistance, inflammation and metabolism. His team hopes to identify therapeutic approaches that target and activate SIRT6. Ben-Gurion University researcher Debbie Toiber specializes in studying SIRT6 and DNA repair as models of age-related diseases. To read the original article click here. For more articles from Israel21c click here.

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

Researchers Can Extend the Lifespan of Mice: Are WE Next?