The Foods & Supplements You NEED TO EAT For Longevity & Overall Health | Michael Murray

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Real, whole foods contain information in the form of vitamins, minerals, carbohydrates, fats, protein, phytonutrients, and fiber. That’s why food is our most powerful tool for getting our healthspan to match our lifespan. Today, I’m excited to talk to Dr. Michael Murray, one of the world’s leading authorities on natural medicine, about the power of food for optimal health and longevity and how to activate our body’s own innate healing system.
Dr. Murray is a doctor of naturopathy, a field of alternative medicine that seeks to harness the power of nature to prevent illness and achieve the highest level of health possible. He is the Chief Science Advisor for iHerb, and the author of more than thirty books, including The Encyclopedia of Natural Medicine (Third Edition) and The Encyclopedia of Healing Foods, and his latest, The Longevity Matrix.
This episode is brought to you by Rupa Health, BiOptimizers, Levels, and AirDoctor.
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Mentioned in this episode:
Induction of human NQO1 gene expression by quercetin: pubmed.ncbi.nlm.nih.gov/11275...
RegenerLife by Natural Factors: www.iherb.com/pr/natural-fact...
Learn more about Dr. Murray’s Personal Supplementation Plan here: doctormurray.com/supplementat...
Get a copy of The Longevity Matrix: www.amazon.com/Longevity-Matr...

[@DarkAngel-cj6sx]

Jesus said to be thankful in every circumstances and make our request known to God instead of being anxious. Take time to get there

[@lindyvandenbosch9539]

You should go preach on a different video

[@curiouscat3384]

2 honest, compassionate, brilliant doctors on the same Zoom. I am blessed to hear this conversation :)

[@Hanover-ek4jy]

Oh pleeez!

[@ymma9732]

indeed

[@edwinsmith2827]

So much info and so many words to remember though

[@betrehaymanot]

Very good. Presentation can you tell us the food source of the enzymes please thanks

[@KJSvitko]

Hospitals, doctors offices and schools should be places where good nutrition is taught and provided not places that contribute to disease and obesity. It is crazy the hospitals are feeding people the very food that caused the heart disease, high blood pressure or cancer that they are treating. Every person in the hospital should receive some nutrition education before being released. Every doctor visit should be an opportunity to educate patients about how food choices impacts their health outcomes. The fact that doctors do not get nutrition training as part of their training makes no sense. Medicare and Medicaid should require nutrition education as part of patient care. Focus should be on food choices. Fasting should be investigated as a treatment for disease.

[@bonniebenz8792]

Have a doctor friend who actually told me food has nothing to do with health. That was 40 years ago. Medical school for doctors didn’t even touch on nutrition except for mentioning scurvy.

[@zachydan]

i don’t think that’s aligned with the way the system is incentivized

[@marzenarongione4968]

No $$$ here so it will never happen Very sad People have to support small organic farms and naturopathic medicine I was an ICU nurse for many years and quit after having my kids Now kids grown up and I can’t stand the idea of going back to work as a nurse where everything is based on a lie and not really helping people like I thought it’s going to be when I was training… I feel so bad for people going to the hospital which gives only temporary help and most patients end up with more issues, meds and side effects from meds

[@AnnTsungMD]

Absolutely! I couldn't agree more. It's crucial that hospitals, doctors' offices, and schools prioritize teaching and providing good nutrition. It's counterproductive when these institutions contribute to diseases and obesity by serving the very foods that caused the health issues they're treating. Every person in the hospital should receive nutrition education before being released, and every doctor visit should be an opportunity to educate patients about the impact of food choices on their health outcomes. It's baffling that nutrition training isn't included in doctors' training. Medicare and Medicaid should definitely require nutrition education as part of patient care. The focus should be on empowering individuals to make informed food choices. Additionally, exploring fasting as a treatment for disease is an avenue worth investigating.

[@sarabetz]

When I was in junior high to very insightful teacher said two things which has stayed with me for a lifetime. One thing he said was that someday there will only be one Bank, there will be no money and everything will be paid for with a card. It seems to be coming true. The other thing he said was that the quality of food was declining and that someday we would get our nutrition from a pill. That too came true. When I was 18, which was 62 years ago, I was working two jobs... And playing. I acquired sores in my mouth so I sought out a doctor to find out what was going on. He took one look at me and said burning the candle at both ends aren't you? Gave me a bottle of vitamins and advised me to take them for the rest of my life because our food source was declining in. He also said that if I would live in moderation and balance that I wouldn't have to see the inside of a doctor's office again. That is only partially true. I didn't use the services of a doctor for the births of my children😊 and a couple of the times when I wanted a diagnosis. I'm old, I'm active, I've survived two very serious rounds of mold poisoning which affected my immune system (but that is pretty much under) and keeping on keeping on. There is so much value in what you guys have to say and what you practicing your own lives. I'm a believer

[@truthwarriorgadaliah4453]

How did you know you had mold poisoning?

[@julianavillanueva7385]

Your state is so full of truth.

[@betsyc6055]

Dr Hyman, you're reminding me how much Dr Gundry drives me crazy. Thanks for the dose of sanity

[@dedetudor.]

These are the experts that should head our health agencies. We should have a CHOICE of who we want. Thank you gentlemen. Insurance pays for drugs.

[@betsyc6055]

I first found Dr. Murray researching things when my mother was diagnosed with pancreatic cancer in 2008. So glad to see him on here.

[@carlschneider689]

Captivating content. My 60-something YO friends don't want to live past 85 because they expect their medical conditions to worsen. I eat right (no meds) and expect to be playing tennis at 100!

[@mellen5598]

Do you know your blood type? I’m 81 and still working at it!

[@carlschneider689]

@@mellen5598 All veterans know their blood types.

[@montrealgoprorides]

Thank you so much Doctor Hyman, we need more people like you in the world.

[@claudettesechler149]

This could not come at a better time! I just went through a very devastating typhoon on the island of Guam and instead of all the lack I am so grateful for having a roof over my head! Thank you for having this wonderful guest.

[@SilverFan21k]

dr. Hyman you seem as motivated as ever. Ty as always for covering longevity and healthspan science. 🦋🔥❤

[@deepuls545]

THIS IS A MUST WATCH EPISODE FROM TWO SINCERE, INTELLIGENT, EXPERIENCED, DEDICATED DOCTORS.

[@YasminA-jm9zs]

There is a lot of contradicting information out there so I appreciate this conversation.

[@susanmitchell259]

Wow! Thank you so much! Fabulous interview. Thank you so much.❤

[@gracefulindeed6091]

Thank you this video comes to me at the right time

[@gloriamitchell4005]

Professors, thank you, for my education in this new look at healthy survival of our species . My enlightenment in this, “Brave New World”, had taken a giant step

[@sandrawilson4647]

Excellent! Thank you gentlemen!!

[@betsyny1]

Thanks for this one

[@LeRon1955]

Thanks! So much great information.

[@coldshot5555]

On Berberine...I can't over eat while on berberine...it protects me...I luv it...and I luv Acromansia Mucinaphilla...berberine is also found in papaver somniferium...I wouldn't take Metformin even if was free...

[@joanhendrix5967]

I always end up wishing these knowledgeable people would be more specific in actual amounts of nutrients- veg or pills- should be ingested daily for best advantage.

[@ruthnm5303]

Dr Murray’s website has some of that information.

[@mellen5598]

One of your best with Michael Murray. SO informative. Now I know why my Akkermansia got higher ;)

[@mbp5863]

Hey man, great content! I'm 17, so I'm wondering what is worthwhile taking since I'm not old at all. I eat healthy, rarely drink alcohol, don't smoke, I workout and I have been doing so for about 4 years. In other words I have the basics covered. What supplements are a good idea to take, and what procedures are good to get? I hear all this talk about metformin, NMN, resveratrol, hormone optimization therapy and so on, but I have no idea what will actually benefit me since I'm not that old yet. I know teenagers are probably a very very small segment of your audience, but can you make a video guide to longevity for teenagers or something like that? That would be super useful!

[@gatesroyale]

Hello I'm 25 and I've been on this whole health train for the last 3 years trying to keep my youthfulness for the next 100 plus years. I've done extensive research you do not need any of those listed medications you recommended and all of those have been shown not to be effective except for mnm. If you do decide to take mnm I would only do it for a month so if there was any negative consequences from the environment you are around then it would undo it but you also don't need that until you start getting to the age of around 35 I believe I might be off on that one. Now my recommendation for you you need to religiously drink bone broth and take collagen peptides this is a must for having elasticity which we will lose as we age it's also good for recovery and a bunch of other things it's really great for injuries as well but if you're taking this on a consistent basis you're just going to have nothing but positive effect so those are the two I recommend bone broth and collagen peptides. Also if you want to get further in the literature I highly recommend doctor Andrew huberman who's a neuroscientist he actually has several podcast answering your questions for young folks such as ourselves. Another thing to implement into your longevity protocol is sauna therapy signs as shown if you do one sauna therapy a week with 20 minute sessions and only having a 5 minute break without spraying yourself with water has shown to increase growth hormone significantly by like 120% fold I don't know the exact numbers but it's insane Dr Andrew huberman talks about it another thing that you need to do to implement for health and longevity is sun exposure as soon as you wake up also avoiding blue lights any lights sources if you can 2 hours before you go to sleep.

[@gatesroyale]

Fasting is another thing that you can implement into your lifestyle it's our natural mechanism to increase autophagy and to clean out waste and reduce inflammation. Please don't overdo the water fasting it's not highly advised when you are young since we are growing and we need a lot of nutrition and a bunch other stuff to support our growth and natural development so if you're going to fast and it seems like you're already healthy I would only do 1 - 3 day fast every month and intermittent fasting everyday.

[@mbp5863]

@@gatesroyale Thanks!

[@austinknows456]

@@mbp5863calorie restriction is a good method but it could stunt a developing person’s growth. At age 25 u could implement that i guess

[@vickibazter3446]

"YOUNG FOREVER". by Dr. Hyman

[@RobbsHomemadeLife]

While there is no magic food or supplement that guarantees longevity, a healthy diet and lifestyle can contribute to overall well-being and potentially increase lifespan. Here are some foods and supplements that have shown promise in supporting longevity: Fruits and vegetables: A diet rich in a variety of fruits and vegetables provides essential nutrients, antioxidants, and fiber, which help protect against chronic diseases and support overall health. Fish and omega-3 fatty acids: Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats have been associated with a reduced risk of heart disease and may support brain health and longevity. Nuts and seeds: Nuts and seeds are packed with nutrients, healthy fats, fiber, and antioxidants. They have been linked to a lower risk of heart disease, improved brain health, and reduced inflammation. Whole grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats. They provide fiber, vitamins, minerals, and antioxidants that support heart health and may help reduce the risk of chronic diseases. Green tea: Green tea is rich in antioxidants called catechins, which have been associated with various health benefits, including a lower risk of heart disease and certain cancers. Mediterranean diet: The Mediterranean diet, which includes fruits, vegetables, whole grains, fish, olive oil, and moderate amounts of red wine, has been associated with longevity and a reduced risk of chronic diseases. Resveratrol: Resveratrol is a compound found in grapes, red wine, and certain berries. It has shown potential anti-aging effects in animal studies, although its benefits for human longevity are still being studied. Curcumin: Curcumin is the active compound in turmeric, a spice commonly used in curry dishes. It has anti-inflammatory and antioxidant properties and may have potential health benefits, although more research is needed. Vitamin D: Adequate levels of vitamin D are crucial for overall health. It plays a role in bone health, immune function, and may have an impact on longevity. Exposure to sunlight and consuming vitamin D-rich foods like fatty fish, fortified dairy products, and eggs can help maintain optimal levels. Probiotics: Probiotics are beneficial bacteria that support gut health. A healthy gut microbiome has been associated with various health benefits, including improved digestion, immune function, and potentially increased longevity. Foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics. It's important to note that while these foods and supplements have shown some potential health benefits, individual responses may vary. A balanced and varied diet, along with a healthy lifestyle, regular exercise, stress management, and avoiding harmful habits like smoking, is key to promoting longevity and overall well-being. Always consult with a healthcare professional before starting any new supplements.

[@patrycja2696]

Bollocks. Carnivore diet is the magic and only human appropriate diet

[@williamhenry3337]

Dr Hyman don't the protective elements in plants cause a small degree of hormesis in us like excercise, saunas and cold showers? The Hunza people make paste from bitter apricot pits. The apricot pits turn into cyanide and they live to be 120 or even 140 years old. One reason organic vegetables are better for you is because they have more of the protective elements since there are no bug sprays to protect them.

[@patrycja2696]

Bollocks. Their life expectancy is 52,53 y Carnivore is the only human appropriate diet

[@RobertWadlow292]

Interesting conversation, Mark, but I thought most, if not all of these plant compounds in their whole food matrix form are very poorly absorbed, if at all. Not that they can't have benefits acting through the microbiome that way, but you guys were talking about benefits to cells in the body with these agents so I find that difficult to believe

[@Hanover-ek4jy]

Brought to you by not big pharma but big global supplement companies!

[@randomfun3845]

I have 3 daughters. 1 is more vegetarian, 1 is meat eater & 1 is way more into processed foods & sugar & I see the effects. Veggies: she beats us all up a mountain, sleeps & wakes regularly & isn't moody. The meat eater eats only meat then gets more lethargic & depressed. The 3rd one acts adhd.

[@julianavillanueva7385]

Dealing with the lasting affects of Covid joint pain and not sure of the Johnson shot. Trying to live clean and it’s not easy always. That little devil is always on my heals. It’s like the junky ,even though you know it’s bad. You find out how easy sugar and gluten can tease you all day.

[@betsyc6055]

@@julianavillanueva7385 you might want to research nattokinase, it might work for you

[@dmloredana]

I eat only meat and I have more energy now at 42 than în my 30's. And literally no pain.

[@mayawidyasari6827]

Maitake! =) I'll consume Maitake for incorporating Ergothioneine to my diet.

[@ferdinandduque6874]

How can I get young forever book

[@thevcountdown9824]

come on, we are in the year 2023 and you are not able to find out how to get the book? OMG

[@feelingfeni4798]

19:00 Luckily Ketones are muscle sparing.

[@blissfulbaboon]

Mushrooms are the way!

[@patrycja2696]

Magic? Yes! Otherwise carnivore diet.

[@joanhendrix5967]

There are lab tests to show the status of your microbiome. What tests will show whether all these supplements he takes are actually doing what he expects?

[@betsyc6055]

As an anthropologist I would like to add to Dr. Murray's comment by saying that our teeth show we are meant to be omnivores. If we were meant to be carnivores our teeth would look more like our dogs' and cats' teeth

[@SEJ3333]

Love these interviews but I maintain that because we can simply doesn't mean we should. We are actually not designed to eat meat. We don't have fangs and thus require forks and knives. Also, our intestines are far longer than is good for digesting it. In other words meat purifies while it works its way through our long intestinal system. Wild animals that ARE designed to eat meat have fangs and far shorter intestines and thus digest and then release the waste far more quickly than we do. Those in the Blue Zone - who live longest - eat a minimum of meat and 95% plant diet.

[@Kyarrix]

Talking about living in a state of grace is easier for two middle-aged wealthy white men. You have the resources to make living in a state of grace easier and possible. I'm not saying that it's impossible for others but growing up with abuse and surviving that will generally make a person less grateful. It's nice to listen to Dr Hyman talk about how he puts time and effort into valuing things, but it's a lot easier for someone in his position than for people who are struggling every day to pay their rent and buy their groceries. Please understand, I'm not saying these things are impossible but showing an envelope of supplements and suggesting that people take them doesn't sit well given that many people can't afford basic medical care let alone supplements. I survived a tremendous amount of trauma. Luckily I can afford to buy healthy groceries and if I need medical care it's available to me but reading the comments and watching the self-congratulatory nature of the video doesn't sit well. The advice is good but some recognition of reality would also be good. Listening to Michael Murray talk about how we should wake up feeling happy and grateful to be alive doesn't sit well. We should put effort into making it possible for everyone to feel this way rather than a very lucky few. ** Don't focus on egg whites, don't eat whey protein. Eat real food. Buy pasture raised eggs and eat the egg yolks, that's where the healthy fats and proteins are. Buy grass-fed beef, don't eat only the lean cuts, eat healthy sustainably raised beef. Stay away from anything that was raised in a CAFO (concentrated animal feeding operation). Animals need to be able to graze and spend time in the sun. When they are kept in small concentrated feeding operations they get sick from a species inappropriate diet and they experience a high level of stress. They are then fed antibiotics and other medications to combat the illnesses they get from their living conditions. They effectively get the equivalent of metabolic syndrome from an unhealthy diet compounded by a high stress, abnormal life and medications. Eat healthy food. It doesn't matter if you choose to eat vegan, vegetarian or omnivore as long as you do some form of intermittent fasting, don't eat every 2 hours, eat real food to satiety. You don't have to take a package of supplements every day. You don't have to buy whey protein powder. You shouldn't be eating egg whites and not egg yolks. Protein is important but so is healthy fat. Some form of a ketogenic diet works for many people but so does lower carb without being in ketosis.

[@georgebradley6811]

A White board with the strange Vocabulary explained would make it easier to understand.

[@SEJ3333]

Food quality is nit the only thing that's changed but air quality which can no longer provide nutrients!

[@randomfun3845]

The one that favors veggies also likes meat & fish just sparingly

[@miloradmilutinovic7691]

Whey protein, yes or no? :)

[@rafataziz401]

Dr Hyman right side of your face looks younger than your left side 🤔

[@Red23165]

❤❤

[@KJSvitko]

You are your own best health advocate. Eat a healthy whole food plant based diet, reduce stress, get adequate sleep and exercise regularly. Every adult and child should own a bicycle and ride it regularly. You will be healthier, happier and have lower transportation and health care expenses. Make a bicycle your first choice for short distance travel.

[@PeCo333]

And do eat enough meat.

[@patrycja2696]

Bollocks. Ill advise. People should pay consequences for it. Carnivore/carnivorish is the only human appropriate diet

[@samorr4]

Come on Hyman! Are you advocate or a a critic of ketogenic or even the carnivore diet?? What say you to the Inuits, the Masai, or to Sean O'Mara MD, or to Shawn Baker MD, to to Richard Johnson MD, to David Ludwig MD, to Ben Bikman PhD, or to Jason Fung MD or Ken Berry MD,? (I am at best agnostic on the need for any fiber or any carbohydrates if one is one a ketogenic diet.) I am an 80 year-old retired physician. Vegetables and Fruits are disastrous for me and and lead to me being hungry all the time and to cravings. I love blueberries but if I buy a pint, I will eat a pint at one sitting. Overall, with the above reservations, I give Michael Murray an A-! I have normal bowel movements if I eat enough fat. Too much yields diarrhea and too little yields constipation!

[@brenda-fayemiller1226]

I love this page I have a few autoimmune deficiencies and I’m changing my eating habits and my life as well I have 3 sons and I’m taking them along with me. 2 older and one 16 and they don’t have a choice 😂I wanna live to be 103 and I want them here too

[@patrycja2696]

Me and my kids 5,13,15 are doing carnivore and never felt better. They exceed their peers in all aspects of life We all have amazing blood results and other markers of health.

[@edwinsmith2827]

Bear brain??

[@mimicannonier2169]

Berberine supplement is a selective antibiotic. Great for microbiome. Remedy for DM, leaky gut, etc.

[@ezkohrpyan]

Why he takes pill supplements if he himself advertises flavanoid in natural food ? A bit incongruous. What to eat I eat a whole food fish meat legumes vegetable and fruits. I have a magnifique great health. and it is also because I do not drink nor smoke or take supplements. I also exercise 150 min a week . I can say in earnest that You can´t have a healthy longevity if you smoke cigarrettes and drink alcohol wine and beer. My advice stop addiction and eat healthy food and olive oil

[@patrycja2696]

Carnivore diet!!!

[@salyol7]

No way can all those supplements do good to your body ,moderation. Many brands of Dark chocolates have been found to have high concentrations of cadmium and lead so best to not eat it.Unless you grow your own food most are not as healthy now even veggies and fruits.Our environment has changed.

[@mrpig6742]

I eat foods to shit myself it is.

[@CheckYourPremises]

Bla-bla-bla.... total crap

[@YasminA-jm9zs]

There is a lot of contradicting information out there so I appreciate this conversation.