What Should You Eat for Longevity? | Walter Willet | The Proof Podcast EP

[@Parker_Miller_M.S.]

Amazing how many people in this comment section at present appear to just disregard Dr. Willet because he looks "old" or shares the data which strongly supports more plants equating to better longevity and health. Funny because Dr. Willet even says some dairy, meat, and fish is okay, certainly not a "plant bias" as some say. There's a reason every national dietary guideline promotes the dietary pattern Dr. Willet shares (whole grains, plenty of fruits and vegetables, lean un-processed/minimally processed meat that is mostly not read meat): because thats what the data consistently shows to lead to better outcomes. The US dietary guidelines core messages haven't changed on this basis for nearly 50 years. All I have to say for those who disagree, learn to interpret and read the data, and stop blindly listening to "influencer" doctors.

[@dungysphincter7974]

Agreed. I think Dr. Willet was holding back somewhat when he states how often it is ok to eat certain meats. He stated this in a way to NOT run off the sensitive meat, and dairy consumers. More and more scientific studies are showing that eating animals at any level is unhealthy. These reports are almost monthly these days. I have not seen the level of reports on the good of eating animal products. Even if there is no real harm in eating animals once a week or, once a month....why bother? Any change in adding an organic whole plant to your diet is always a good idea.

[@ronhumphreys3762]

@@BenJohnson-oz8dl Seventh day adventist longevity study

[@ronhumphreys3762]

Parker petty good advice this overall thanks for it.

[@ronhumphreys3762]

@@BenJohnson-oz8dl No no no Sevenths, some of them follow the churches guidance on diet, and some to not. That is optional for them. Many eat a regular American diet. Some eat vegan some eat vegetarian and some eat regular stuff. My best friend where I worked for 20 years was seventh, one of my docs was seventh, kids went to seventh school and I attended group things there, and I ate at a seventh day restaurant here often. I plainly know them. They eat plenty of junk foods even depending on how you define it vegans. Their food company loma linda owned by sevenths but now sold to nabisco, was canned foods typically soy based It is still around amazon sells it. I ate it during lock down. I eat soy soy soy and always have since 1986. And no cancer not for profit to include the american cancer society, advocates against its use, actually they advocate for its use to prevent cancer.

[@ronhumphreys3762]

I am in my seventies and all I say is what I do. And I can safely say you probably can not match every aspect of my work outs. And soy I eat it all the time breakfast today, pancakes(a special high protein vegan kind) and two soy based sausages. I am the same weight at now as when I was 23. My waist is a little bit up from then but not by much and I still have abs. You live out here of close come here I think they will let you watch my work out. Perhaps you can try out the gym so you can do a work out and see if you can match me...I doubt you can. If I don't out lift you which I may, I will kick the heavy bag and steel pipe and you will not match me in that, WILL NOT. And on striking I will punch drill the heavy bag and you will not WILLL NOT equal me in that Got it WILL NOT A 500 says that, up for it?

[@viveviveka2651]

Great guest. Thanks for having him on. 🌻

[@jorgesanabria6484]

Looking that healthy at 78 is amazing

[@ronhumphreys3762]

Looks pretty good,some evidence of lost muscle mass noticed in the forward tilt of the head and the slight rounding of the upper back. But all in all for a 78 years old better than plus 90 percent of equal age americans. Better than about all of the plant docs at their ages but being vegan I can still see that. My favorite for looking good at age still remains the 100 year old seventh day doc.

[@jorgesanabria6484]

@@ronhumphreys3762 will check him out! I am 26. Tell me what is the key to being in shape at 80 from your research?

[@ronhumphreys3762]

@@jorgesanabria6484 Exercise of specific types inclusive. Max effort of the three to five reps range stimulate human growth hormone internal production. Aerobic and resistance training must be endeavored for four times per week, with some intensity. Cardio some are receptive to zone two ,some must add in HIT ,as they are not receptive to zone two. Diet has to be generally healthy. Things like carnivore in older age....... macular degeneration effects the elderly to a enormous predominance and is the leading cause of blindness. So you will be hard pressed to exercise if you are blind, so you must eat leafy greens and berries as prevention. Only those are thought to act as preventative with some vitamins commonly found and select minerals.. You must have enough protein if you are older,as we lose protein assimilation capability and so must be attentive to protein consumption levels aiming at 1.2-1.6 per KG of body weight. If exercising very heavily and active 2 gms per kg. That is most important to prevent sarcopenia. However, if a typical american obese and not exercising, how much protein you eat does not matter at all. Unless genetically favored you will not live long enough when it will matter, past 70 or so. Community...you must stay active in community in some manner friends family or formal participation in things to keep the mind active and healthy. I am in my seveneties as is this fellow. Any activity is better than none, my concern is optimal performance not just getting along. Just getting along moderate is best but you must stay at it. I supplement take things but feally a good solid diet is enough for a long healthy life if you exercise pretty regularly. I am vegan for less harm but the only diet proven to enhance longevity is the mediteranian diet which includes small amounts of meat olive oil and lots of veggies. Vegan diets fail in longevity due to osteoporosis and its cousin sarcopenia. Low protein results combined with lack of exercise. If that is taken care of, it is quite superior to others to my opinion.

[@moloyknight]

My father is 86 years old and he looks way better than him and he is hardcore meat eater... He doesn't have any issues with any cardiovascular disease. Yes even at this age he works out and walks 7/8 Km a day

[@dungysphincter7974]

Thank you for sharing this video. People are so hateful with their responses to this episode. I can't fathom the prejudice, and ignorance from these responders. They don't want to hear what the science says, they just want to hear that what they eat is the best thing ever. They don't want to hear any of this, they just want someone that gives praise to what they eat. They want a blessing for the foods they have learned to love. Some people just have no scruples nor respect. People just don't understand that meat is not the only thing that contains protein. Algae contains more protein per weight than any other food we know of. It is a complete protein that contains all the Amino Acids. They have been told all their lives to consume protein like they are deficient in this macronutrient.

[@benmrgamw681]

This man is wrong. I welcome anyone to look up the minnesota coronary experiment cover up.. Polyunsaturated fats, for which soybean is, caused a 60% up rise in deaths compared to saturated. Not just that beat meat is by the most nutrionally packed foods on earth. Legumes, soy, lentils etc are filled with toxic heavy metals which are bad for a babies brain, bone and all round development, also full of anti-nutrients that block full absorption of protein, zinc, calcium, iron, zinc etc. They also contain neaurotoxins and plant estrogens that effect reproduction. Harvard has done the largest and best study to date with huge results on soy. A healthy diet with meat in it is by far the best.. Not debate.

[@ronhumphreys3762]

@@benmrgamw681 Total nonsense nothing recommends this statement.

[@ronhumphreys3762]

"Beans have been a part of human diet for thousands of years. While the exact date of domestication for beans is not yet known, wild landraces have been discovered in archaeological sites dated to 10,000 years ago in Argentina and 7,000 years ago in Mexico 1. Ancient cultures such as the Egyptians and classical Greeks depended on beans, with a history of legume consumption going back more than 20,000 years in some Eastern cultures 2. People known to be killed by beans other than smothering in them if a pile fell on them....zero Somebody wake up dr gundry and tell him!!!

[@paultishler6013]

Very well said

[@kst157]

Walter Willet is very brilliant & very wise. 👍 Also, very able at communicating & describing very complex topics in very easy language. Thanks Simon & Walter. ⭐️

[@aroundandround]

Going by the lifespans of Japan, Hong Kong, Switzerland, and Italy, it seems really hard to make an argument for excluding pretty much any food at the population level.

[@narotica1]

Simon have you looked at the data for the Nurses health study? I'm open to be corrected for my misinterpretation but as total carbohydrates are replaced with saturated fat there is a large decrease in mortality. If you look at table 2 on "Association of Specific Dietary Fats With Total and Cause-Specific Mortality" it shows this. Even trans fats show reduced mortality. Do you not think the conclusions of the study in demonising saturated fat are a bit disingenuous considering this?

[@TheProofWithSimonHill]

When you replace saturated fat with UNREFINED CARBS (e.g whole grains) there is lower risk of cvd. Shown in NHS cohorts by Dr Willett et al

[@narotica1]

@@TheProofWithSimonHill Perhaps within certain contexts, but replacing total carbs with saturated fat leads to significantly lower death rates according to the raw data. I was just wondering if you'd looked at the raw data and could either confirm this or explain how I could potentially be misinterpretting something, as it seems to go against your common advice on sat fat. But no worries if you don't look specifically at the numbers.

[@gabymalembe]

Don’t see how you can resist asking the experts what theyhad for dinner.

[@ronhumphreys3762]

Agree that really should start any and all nutritional subject material discussion. Just a look see on what they really do. Then onto subject matter.... Qualifies it instantly vegan carnivore keto american diet....

[@dungysphincter7974]

Walter Willet was really holding back.. " it is ok to consume certain foods in moderation ". The best diet is the diet your willing to eat. People that have a steadfast mentality on healthy living are the strong. They are the people that would most likely succeed eating a certain diet that discards a certain food, or foodstuff (Processed food). Most people do not have it in them to do what has to be done to better their health/lives. What I have realized is that the food people eat can be just addictive as the most addictive drugs in the world. A certain food that you consume is either good for you, or it is not. There is no such thing as a neutral food .

[@celticsunise4ever]

​​@@BenJohnson-oz8dlGood points but those within Seventh Day Adventist communities (vegetarian/vegan) have higher than average life expectancy globally. Perhaps the other pillars of health in this group play a significant role as well. While the human GI tract differs significantly from herbivores and obligate carnivores, it's fascinating how healing a clean carnivore approach has been for so many but it's generally unaffordable, unsustainable and not associated with longevity. Perhaps healing the gut by eliminating foods tainted with a myriad of toxic chemicals especially the insidious gut disrupting herbicide may explain the amazing health improvements...

[@ronhumphreys3762]

@@BenJohnson-oz8dl The seventh day adventist some are vegan, some are not ,some are inbetween whuich is why they are good for comparative study on diet. Woman who ate fish eggs and dairy lived longest among men who did not live as long vegan men lived longest.

[@jorgesanabria6484]

Awesome, finally answered my question. Please what about eggs?

[@Parker_Miller_M.S.]

According to numerous analyses published by Lucas schwingsackls group eggs appear to be a less healthy option for various conditions, but I would take that some nuance. What one pairs with eggs is quite important, fatty pork bacon would be less nutrious than whole grain oats. It's not a 1-1 exact substitute comparison but it illustrates the idea of substitution. I'm of the position that eggs can certainly be part of a health promoting life long dietary pattern, but swapping some whole eggs for egg whites would likely be health promoting rather than always having whole eggs.

[@benmrgamw681]

​@@Parker_Miller_M.S.There isn't a chance I would ever give up organic quail eggs.. One quail egg contains only 14 calories but is rich in a variety of vitamins and minerals, including selenium, riboflavin, vitamin B12 and more. How can people push lies. Imagine swapping an egg, beef liver, turkey breast, salmon etc for legumes.. There is zero science to back up such views.. The best science you have is the massively flawed vegan twin study, vegans having less calories, no idea of oils used to cook which alone can change a whole study, were the meat eaters eating processed meats or healthy pasture raised etc. Science.

[@Parker_Miller_M.S.]

​@@BenJohnson-oz8dlhow's what I said a lie?

[@ronhumphreys3762]

@@BenJohnson-oz8dl Quail eggs????My god did Jorge ask about quail eggs, and what they heck does your kids eating quail eggs have to do with anything. My kids used to eat dirt when they were growing up, really caught them at that once or twice..what does that have to do with the question ? Did he say quail eggs??? Does he live on some perfect farm someplace quails running around with abandon laying eggs everywhere? And then the secret police are trying to stop you giving your kids quail eggs of all things???? Have at it, no police around,

[@fordusfiresoul]

Wait, so if red meat once a week, "modest" amounts of poultry, and a few servings of fish per week - what is the bulk of our meals? whole grain rice/pasta/noodles? With veggies? I was expecting to be like, "darn i guess i need to just eat a lot of chicken and fish for dinner" - but seems even more extreme than that, in which case, i'm honestly not sure i'm willing to make such an extreme change to *possibly* improving my longevity and such. Did I misunderstand what he said there?

[@Parker_Miller_M.S.]

Dr. Willet's message is most likely saying to have a mixture of whole grains and legumes, beans, and lentils for the remainder of the meals that don't compromise chicken or fish. I think that's a very reasonable place to make suggestions from when looking at dietary calorie content, saturated fat content, and fiber. I definitely have incorporated many more legumes, beans, and whole grain combo meals into my diet over the last several months but I'll still predominantly have grilled chicken breast 1-2x per day because it's inexpensive and enjoyable. Just do a combination/adaption of these guidelines to get plenty of fiber, low saturated fat, low added sodium meals in your daily diet.

[@dungysphincter7974]

The best diet is the food your willing to eat that is best for you. " If you are a meat eater, and you have no interest in being vegan, then eat the best cuts of meat that you can find that are organically local farm raised (grass fed if beef) to avoid pesticides, added hormones from injections, added antibiotics due to injections into the meat. Chicken should be free range chicken, and fish should be wild caught (not farm raised) Not to mention parasites that all types of meat contain. That's why it is most important to thoroughly cook meat" All vegetables contain all the amino acids. They just do not come in a complete package like meat does. If you eat a variety of plants you will get a complete protein for that day. Beans, and rice/grains make up a complete protein in one meal as well. Just adding nutritious whole plants to your diet will improve your health, and longevity.

[@reason3581]

Fruits, vegetables, whole grains, beans, lentils, tofu, tempeh, nuts, seeds, mushrooms, herbs, spices

[@ronhumphreys3762]

@@BenJohnson-oz8dl seventh day adventist study, woman who ate fish eggs and dairy lived longest of all. Men vegan lived longest.

[@ronhumphreys3762]

@@BenJohnson-oz8dl The seventh day study takes a large amount of people in most areas of diet not singular study of individuals with genetic tendency. The weak bone's part is portably addressed in study with woman who ate fish eggs and dairy living longest, Men who are less susceptible to sarcopenia and osteoporosis, well vegan men lived longest as men. Those women probably more easily met their protein requirements than the vegan woman is my guess.

[@newdata]

eat nothing for extended time is best medicine

[@BlahBlahPoop617]

No

[@dungysphincter7974]

depends on your health condition, and what your trying to do depends on rather fasting is a healthy thing to do, or not. And for how long of a period does one plan on fasting? Your statement the way it shows is somewhat retarded. So, what you just stated is that if you starve yourself indefinitely, that is the best medicine? 😂

[@ronhumphreys3762]

@@BenJohnson-oz8dl Total nonsense. Except if we do that extensively we lose all our muscle mass which is with the elderly sarcopenia. Which erodes life. Total blathering idiocy.

[@Scottlp2]

People with "gut issues" don't always do well with grains and I wonder if you take a plant based diet, remove the grains and add (more?) avocados/nuts/seeds how it would staack up to usual plant based diet.

[@benmrgamw681]

Because we aren't meant to have legumes as a staple of our diet. Meat should be the staple, the most nutritionally packed foods on earth by far. We just need to eat pasture raised. Also cook with Lard which is heart healthy, packed with vit D, I believe top 2 best source as well as best source of monounsaturated fats which helps cholesterol. A vegan diet is not only unhealthy but harmful to you the younger you are and the more you eat of it.

[@dungysphincter7974]

He should have mentioned more than just eat grains to get your carbs. There are sweet potatoes, russet potatoes. Any tuber. Beans are a great source carbs, protein as well as fiber that should also be added to the list.

[@ronhumphreys3762]

@@benmrgamw681 Been vegan since 1990 now in my seventies. You can match all the things I do in my work outs..think not.

[@ronhumphreys3762]

@@benmrgamw681 Aren't meant? By who?

[@ronhumphreys3762]

It would probably be fat heavy scot. Which may not be bad hard to say as it would depend upon activity level age type of exercise body weight and a whole lot of others. Fats tend caloric dense so that may be a problem if american. Gut today usually equates with wheat or gluten. That may be avoided by other grain types like quinoa or rice. If really having a problem the food giants now sell things that are like grains but now are ground up cauliflowers and such things. They can substitute for grains in recepies and such often. Pastas for example are made of lentils peas all sorts of things. I have not eaten regular pasta from wheat in about a year. Peas and such simply provide more protein and the taste is the same with sauce on it.

[@heidisunshine2003]

❤

[@marcelomiceli5291]

It has been proved in many peer reviewed studies that dairy is not good for your health. Just the act of drinking or ingesting a fluid that is designed to feed a calf is ridiculous' I don't understand why he is telling that is ok in small quantities. Moderation in something that is unhealthy is a bad recommendation.

[@TheProofWithSimonHill]

There is actually very interesting data on dairy. Depends on the type. Fermented dairy foods (cheese and yogurt) seem neutral or positive for CVD health

[@marcelomiceli5291]

@@TheProofWithSimonHill there is not need to ingest dairy. Dairy farms are cruel and are a problem for the environment. He should even mention that, and I wonder why he does. A conscious human don't support that industry. And you can ferment other things, doesn't have to come from a tortured cow.

[@tezk8470]

canola and soya bean oil is healthy??? haha

[@dannywitt5160]

This guy just spit off the Food Pyramid (Not by name). I call Bull $hit

[@TheProofWithSimonHill]

Why?

[@ScottNemeth]

Couldn't listen to this guy for more than a minute. Warning plant based bias here.

[@BlahBlahPoop617]

No. Just good science. Get outside of your carnivore echo chamber and actually try to understand the science.

[@tofu-munchingCoalition.ofChaos]

Can you read scientific papers for more than a minute? Do you have an overview of the scientific literature? Or do you know someone who does and do you get the information from them? How do you know they have an overview of the data and they are not just cherry picking?

[@compassionsix]

Not sure what makes him the leading expert. He doesn’t appear to follow the science.

[@ronhumphreys3762]

@@BenJohnson-oz8dl seventh day adventist study among men vegans lived longest.

[@integralsun]

Canola oil? Grains? You go ahead and follow that advice. 😂

[@tezk8470]

And don't forget soya bean oil and the plants and lentils laced with glyphosate and pesticides.

[@jayhersker6286]

So glib and square and conventional.

[@kraftwerk974]

The same rubbish we've been told since the obesity epidemic that started around 1975.

[@Parker_Miller_M.S.]

People who adhere to the dietary guidelines have lower BMIs, better body composition, and healthier metabolic biomarkers. Problem is the vast vast majority of Americans and people world wide don't follow the guidelines. Blaming the guidelines is completely ass backwards logic with no evidential grounds. Blame the epidemic on the McDonald-fication of fast food and hyperpalatable foods with the rise of sedentary jobs and less physical activity.

[@ronhumphreys3762]

@@Parker_Miller_M.S. Uh not so much. The dietary guidelines he mentions included and in part still includes milk which is totally not recommended for those of color as they lack digestive enzymes to metabolize it . And we should trust them...works for white Europeans then it is ok for all of us? Talk about racial bias ,does anyone even mention that, lactose intolerance. Does not exist then because it does not affect you? Racist B(*&tds.

[@ronhumphreys3762]

Who is fattest in america people of color black. Who then trusts the official line less than others as they are clearly to their detriment not advantage as evidenced by the milk recommendations of consumption.... peoples of color. Nope can't tell people they may be lactose intolerant none of that talk here, might influence the buying, can't have that. Gee wonder why so many say it is just BS?.

[@HidingFromFate]

​@@Parker_Miller_M.S.Well put, thanks.

[@m_m991]

1.The obesity epidemic started long before 1975 2. The average western Does not follow the dietary guidlines

[@dinomiles7999]

Whole grains are POSION.

[@tofu-munchingCoalition.ofChaos]

If you count longevity as an adverse effect, then yes. See for example figure 2 in _Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies._

[@Alex-ml3zx]

Dummy

[@VeggoFix]

POSION or poisonous?

[@tofu-munchingCoalition.ofChaos]

@@zlmdragon. I really don't care about any rhetoric. I care about human outcome data.

[@BlahBlahPoop617]

@@zlmdragon. If the chemicals were bad enough for you they would negate the positive health outcomes with regards to whole grains and you wouldn’t see good health outcomes. So we should do best to limit pesticides but it’s way overblown.

[@gabymalembe]

Wonder what he thinks about optimal protein intake. That seems to be quite controversial nowadays.

[@ronhumphreys3762]

Protein is controversial as it is nuanced, Most americans who do not exercise and are overweight then need little protein as they do nothing they are not building nor retaining muscle. Now if you are vegan with a low BMI and exercise it is something you may have to attend to. Many go somewhere in the middle then on this. So it is not simple

[@gabymalembe]

@@ronhumphreys3762 What surprises me is that I don’t target how much prorein I eat, but week after week it’s 17% of my calories.

[@ronhumphreys3762]

@@gabymalembe It depends on a big other then...how many total calories are you consuming? What counts more really is how much grams per Kilogram of body weight is consumed. If overtly fat you have to calculate a normal amount of body weight per typical person, as fat is not added into that equation. If you are doing resistance and cardio. If not it only matter minimally. Most people vastly overrate activity levels to the upside, most amercans are very close to bed rest. So what is Ok for most americans is not Ok for those health conscious and exercising.

[@ronhumphreys3762]

@@BenJohnson-oz8dl Total complete nonsense. All animals we eat consume those plants and things and you think they by some magic make them disappear when they eat them? Total preposterous nonsense. Plants soy for instance has about a 79% assimilation score compared to whey at 102 eggs at 100. Soy isolate is actually at 98. What does that mean..you eat more.

[@ronhumphreys3762]

Most people like to do what......eat

[@dinomiles7999]

Dr. Jack Kruse, Dr Mercola, Dr Ronda Patrick, Dr Ted Archaco, Dr Joe Despensa, Dr. Zack Bush, etc. Your welcome. Any questions?

[@BlahBlahPoop617]

You’re joking, right? Mercola and Kruse are known quacks.

[@dinomiles7999]

Ya right, this guy looks real healthy! LoL. Has no clue . Sorry . Your welcome. Any questions?

[@kengoodrich9027]

Hope I look that healthy at 78

[@buckallen1]

@@zlmdragon. What is a "functional body?"

[@tezk8470]

@@buckallen1 could he break his own fall?