What to Eat to Prevent Telomere Shortening

The anti-inflammatory and antioxidant properties of plant-based diets may explain why they can effectively reverse cellular aging by elongating telomeres.
In the next video, I look into a few specific foods: Greens, Green Tea, and Nuts Put to the Test for Telomeres (nutritionfacts.org/video/gree....
My older telomere videos are Does Meditation Affect Cellular Aging? (nutritionfacts.org/video/does...) and Telomeres: Cap It All off with Diet (nutritionfacts.org/video/telo....
If you’re interested in more on aging, I’ve got you covered with How Not to Age (nutritionfacts.org/book/how-n..., my new book coming out in December. Stay tuned for the book trailer. It’s coming soon! As always, all proceeds from my books are donated to charity.
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts.org/subscribe/.
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/what-... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/what.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: nutritionfacts.org/translatio...
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[@maiqueashworth]

Oh no! Another cliffhanger! The stress of waiting is decreasing my telomere length.

[@vintagelaidbackhippie465]

Everytime!😬❤😊❤️🙏✌️

[@livefromplanetearth]

true

[@KrwiomoczBogurodzicy]

Same. Even worse that the book _How Not To Age_ got postponed from last December to this year's...

[@summer78946]

😂

[@iPervy]

Quick! Someone get this man a cruciferous vegetable, stat!

[@skeeteryeeter1799]

Studies have shown leaving viewers in suspense also shortens telomeres.

[@patp550]

🤣

[@scotam1844]

LOL

[@ethicalphytophage]

Hahaha! Indeed!

[@wadepatton2433]

His strict adherence to his "short format" videos has always driven me a bit crazy. Love those rare 1-hour presentations, miss them.

[@jameskelly7412]

When I follow his advice, I feel so much better, lose weight, put on muscle, and just feel overall better. When I don't, I gain weight, lose muscle, and feel like crap. Maybe there is something to his advice after all.... Thank you Dr Greger.

[@wadepatton2433]

This is exactly how it works for me too! For eight and a half years now. There HAS to be something to this!. It's never too late to feel better. Dr. G shows us how.

[@ainsleyameerali7622]

I said this 1000times.. Dr G for president

[@littlevoice_11]

The high sugar diets of western countries also seems to accelerate aging - chronic high blood sugar increases inflammation

[@mchagawa1615]

So cool! Looking forward to the follow-up :)

[@ethicalphytophage]

Doc! You're the king of cliffhangers! Grrr! Much love and respect for all that you do! My guess - we'll either be discussing dark leafy greens, or the berry group (including the special ones like amla) or spices like turmeric, or the legume group. I think that covers all the bases. LOL. 🙏💚😁

[@scotam1844]

Spoiler Leafy Greens : )

[@ethicalphytophage]

@@scotam1844 LOL - you may be right. Anything that's Esselstyn approved has got to be up there. :)

[@jasonc5289]

Good job. I think a longer video, especially this one, would be appreciated but, regardless. good job.

[@alevelbiologymrashcroft8177]

Awsome content thanks from UK sir!

[@AndrewPawley11]

I love this channel!

[@Eric1396]

Very important topic

[@xavierghazi4939]

Not hard to guess, I guess. Cruciferous veggies, right?

[@scotam1844]

Leafy Greens

[@leftyfourguns]

Nature is color coded for us. Dark and vibrant colors on fruits and veggies usually mean it's very good for us. Or very poisonous... Anyway, according to this video it's the fiber content of our diets in general that appears to have the greatest affect on telomere length

[@teakwood5707]

I really appreciate these shorter videos. Those of us who are neurodivergent are given just enough to keep focused, but not too much that we start clicking away due to overwhelm. If fibre is such a big factor, that would explain the past 5 years or so for my partner and I. We eat a lot of fibre on the daily, 30g-45g approximately, and we don't seem to be ageing at the same rate everyone else is. My hair started going grey at a very early age due to stress, but it's the only indicator I have of my age surprisingly enough.

[@RARA-kf2qw]

poop how often?

[@teakwood5707]

@@RARA-kf2qw Once a day!

[@lisengel2498]

This is truly an inspiration to choose an antiinflammatory diet - 😊 a whole food plant Based diet and exercise

[@MrTazman1959]

Fish, eggs, meat….above ground plants like BERRIES, no sugar, Metabolic heath rules. Animal Fat & protein. Just water tea, coffee , no grains. Reversed diabetes this way, Eat in 6 hour window. Cancer can’t grow without glucose & sugar. Fact ppl are here means you care about your health. God Bless all of you.

[@xperience-evolution]

The movie business should take note how Cliffhangers are done properly. Love the Info

[@ivylovesrunning]

Wow! My mind is blown. I am glad I started cutting back on sugar-free pop again.

[@Melanie____]

The only trouble with not ageing like everyone is I find people don’t take my opinions seriously at work.

[@shubus]

Fratzen! Bratzen! Will be all stressed out waiting on the next video!

[@RhymesWithPorridge]

Really interesting that alcohol is listed in that table as anti-inflammatory (-0.2) despite its obvious connection to cancer and other ailments.

[@mowthpeece1]

Alcohol is antiinflammatory because it's dehydrating. Anything that lowers fluid in the body will reduce inflammation by default. Inflammation is, by any other name, a retention of water, among other things.

[@user-bz2qu4ly1k]

Doc! You're the king of cliffhangers! Grrr! Much love and respect for all that you do! My guess - we'll either be discussing dark leafy greens, or the berry group (including the special ones like amla) or spices like turmeric, or the legume group. I think that covers all the bases. LOL.

[@unholyquail4560]

Oh yea "How not to age" material hitting the ether! Cannot wait on Gregors read of the literature on this subject.

[@Deb_BG]

Gorgeous thumbnail

[@scotam1844]

Made me hungry

[@whatever9527]

I bet it's broccoli... it's Dr. Gregers all-time favorite after all 😊

[@Asa-wv1zb]

Please say it's kale because I'm gagging daily as I'm chewing my kale "smoothie" and I feel it has to be worth it 😂

[@jeanc9868]

Asa may I suggest investing in a high speed blender like blendtec or Vitamix? There won't be any chunks so you can drink it easily! I was without my blendtec for a while and used my roommates ninja blender and it did NOT blend it well enough- had to chew as well & it was a pain!

[@Asa-wv1zb]

@@jeanc9868 ...ugh, that's how mine is, chew, chew, chew. I only have a nutribullet and it's not powerful enough, but I have to wait for santa to bring me a better one because I can't afford to buy a more expensive one

[@yuliaschannel6288]

😂😂😂 some people are just beyond repair….

[@adamgreen911]

With all the excitement about NMN and other natural supplements, thank you for revisiting the topic of telomeres and cellular aging. I trust you will continue the topic and share your research into the efficacy of NMN.

[@theancientsancients1769]

NMN has little research compared to NR! Both boost NAD.

[@Drgluee]

Another Greg sells NMN and is a fitness couch/nut!

[@tulsan8ive485]

Regarding Omega-3, Dr G recommends Omega-3 from algae. I buy the Iwi brand which claims to be 50% more absorbable than fish, krill and other algae sources. There’s really not a whole lot to choose from at the store anyway. But this does look like a good product. Since upping my fruit intake, eating kale, flax and Chia daily, plus the algae omega-3, I am feeling very well! I’m not missing the Prozac that I used to take daily!

[@carolesea]

I order my Omega-3 (DHA + EPA) from Dr Fuhrman.

[@manumaster1990]

nice

[@BoogieBoogsForever]

Please attach the second part when you guys post cliffhangers. I have no idea how to see the answer.

[@danish-sg4km]

Looking forward to the next part of the video! I hope green tea helps to prevent the telomeres shortening as well ❤❤❤

[@Drgluee]

I believe it is on the list from another video I watched. So yes!

[@chrisnamaste3572]

When is "next" coming?

[@SpiteBellow]

4:05 actually the chart says turmeric has a higher anti-inflammatory score than fiber

[@mowthpeece1]

It's very effective. One meal with curry - though obviously as a supplement, too - will have a visible reduction in inflammation. I've tested it. It's remarkable.

[@byNetak]

OMEGA 3 in fish for anti inflammatory

[@anonanon289]

A;2022 meta-analysis indicated that omega3 pufa are indeed associated with increased telomere length

[@baarbacoa]

Fiber gives me gas, and my wife complains about that. Next time she complains, I'll just tell her I'm engaged in telemere lengthening. 😂😂

[@robertkhamis7248]

Dr. Greger said fish Omega 3 is not working. What are plant based foods and vegan Omega 3 supplement to have instead?

[@veronikaskok7804]

Chia seeds

[@robertkhamis7248]

@@veronikaskok7804 Unfortunately, according to Dr. Michael Klaper blood test, the chia seed and flaxseed did not raise EPA/DHA levels and he became deficient. He decided to go for vegan supplement.

[@tulsan8ive485]

And now he recommends omega-3 from algae. I use the Iwi brand, it claims to be 50% more absorption than fish, krill, or other algae sources and sustainably sourced. There’s not much else to choose from at the store anyway.

[@robertkhamis7248]

​@@tulsan8ive485 Please mention more details about this omega 3 brand. What about some natural vegan food for this issue? Please share your information about iodine supplement if possible.

[@LogicPhalanx]

Chia only had ALA omega 3s. If you only eat chia you’re not getting EPA or DHA, which is what most of us are taking fish oil for. If fish oil doesn’t have an effect then what are we supposed to do, eat fish every day?

[@yt-qg8ui]

i think flax seeds are #1, for telomere lengthening.

[@rjfpac]

Why did b6, fiber and b carotene score so high compared to sat fat?

[@tulsan8ive485]

Be sure to notice the little minus signs, I was confused until I saw them and then it all made more sense

[@reality_design]

💕

[@theodora_pilates]

Eek what's up with B12 on the anti inflammatory table 😬

[@mu999]

3:42 благодарю за полезную информацию 🙏🏻🌞

[@josephdirnfeld3593]

We want the answer now, enuf with the next. Is pizza the life saver?

[@user-me8zv1uh4y]

In the video on the Index of food parameters, it shows alcohol is anti-inflammatory. Dr. Greger does not comment on the chart showing alcohol is anti-inflammatory.

[@squarz]

Let me guess, berries.

[@AB-ee5tb]

😂

[@riflemanruger3762]

You need to do a video on plant toxins, some plants don’t want to be eaten and develop toxins for defense.

[@AB-ee5tb]

I think he’s already done that. You’re talking about oxalates, phytates, and phytic acid right?

[@zinnia20207]

Where can I get my telomeres measured?

[@NutritionFactsOrg]

Hi, @zinnia20207! There are many companies offering telomere testing, but the accuracy of some of those tests is questionable. You might want to reach out to researchers at Johns Hopkins University, who published this report on accurate telomere testing: www.pnas.org/doi/10.1073/pnas.1720427115 Meanwhile, you can find everything on our site related to telomeres here: nutritionfacts.org/topics/telomeres/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@ArikCard]

💚🙏

[@leftyfourguns]

What a cliff hanger!

[@doddsalfa]

My Telomeres are so short they are now on the road with an Russian traveling circus

[@bh2155]

I am not going to worry about any of this. I will go to my doctor and get a prescription for Ozempic! Then I will be good!

[@androz38]

The lugelbinders of DNA

[@katzensindweich3505]

hit me with it doc 😅

[@bestcomment3589]

what are the plants? also how do u vegans feel 2 years later? a few have problems

[@thesleepinggirl]

20 years later, I’m fine. What’s the problems?

[@bestcomment3589]

@QueenShay2022 you are stranger and judgmental just like some mentally ill vegans?

[@live_long_and_prosper]

Not eat eggs because of the H2S? Chickpeas can also develop a lot of H2S.

[@bluemysticspirit1460]

Dr. Greger: this may impact you and the United States as Canada is planning to regulate our supplements. To find out, please Google - "Q&A with CHFA's Aaron Skelton on how changing regulations for natural health products will impact retailers". Thank you Dr. Greger for your support!

[@Asa-wv1zb]

I love your voice, you sound like Jack Nicholson

[@Sketchrcat]

click bait - video never actually stated which foods to eat; as was stated in the headline.

[@utakutak1333]

Hi Doc Good Day! Caregiver ako sa Philippines.Humahanga ako sa pagtuturo mo ng data driven health lecture dahil habit mo ang research.Gusto ko ishare sayo ang experiences ko sa stroke at sana mapagaralan mo.1st quarter ng 2019 nastroke ang Nanay ko sa edad na 62,medyo mataba sya nun.After a week ay bed ridden na sya,di makapagsalita,di na makakain thru mouth.Sabi ng Doctor sa ospital kung hindi sya ooperahan sa utak ay maari syang mamatay sa loob ng ilang linggo o buwan at 50/50 pa kung mabubuhay sya after operation.1 million pesos ang operation at wala kaming pera.260 ang systolic nya kahit may blood thinner na at antihypertensive drugs.Alam din namin ng kapatid kong nurse ang kalimitang nangyayari sa pasyente after brain operation kahit makasurvive sila,kaya nagdecide na lang kami ijuice diet Mama ko thru NGT kasabay ng maintenance medicine.Ito ang raw ingredients:2 cloves garlic/TID,1 inch oblong ginger/TID, 1 Medium size cayenne pepper/TID,1 C cabbage,1/2 C carrots,1 celery stalk,1 C moringa leaf,1 banana,300g peanut,1 C pineapple,ginko biloba 120mg liquid/TID,2 pcs kalamansi.After a week 120/80 na bp nya.After 3 weeks sumuka sya ng dugo kasi may gasgas daw bituka nya.Para sakin dahil yun sa aspirin.Pinatanggal ko lahat ng maintenance drug nya at di na naulit ang bleeding.After 2 months nakakalakad na sya,nakakain na thru mouth,at nakakapagsalita na bagaman di pa masyado malinaw pero naiintindihan.Nung nagimproved sya ay wala pang ginagawang kahit anong physical theraphy.Pagkalipas ng ilan pang mga buwan bumalik sya sa omnivore eating kaya binalik ang maintenance drugs nya para di mastroke.Di po sya naniniwala sa vegan diet.Buhay pa sya hanggang ngayon.Last quarter ng 2021 nastroke ang boss ko ngayon,90 year old sya noon at nasa ideal weight.3 days ko na nasabi na nastroke sya kasi akala ko seizure lang,nahihirapan na sya lumunok ng gamot at yung kanang paa nya ay naiiwan na halos 24inches pagitan sa kaliwang paa pag naglalakad.Sabi ng Nuero nya kailangan sya operahan sa utak at di sya magbibigay ng gamot kung di yun mangyayari.Ayaw na ng amo ko ipaopera sya kasi late ko na nasabi at matanda na sya.Sabi ng Geria nya ipagpatuloy lang gamot nya dati kasali ang bloodthinner.Nagpaalam ako sa family ng boss ko na gagawin kong vegan ang diet nya.Sa pagkain nya araw araw ay may strawberry,pinya,cabbage,celery,carrots,1 pc saging/TID kasi mas madali ikontrol bp nya at kalamansi palagi sa tubig nya.B complex-1/OD,Ginger powder as antihypertension/As needed,Lemongrass powder/diuretic as needed,folate 1600mg-OD,Ginko biloba 120mg/TID,Cayenne pepper 500mg/TID,CoQ10 200mg/OD,milk thistle-budock-dandelion root mixed powder to help his liver,Guava leaf powder 500mg/TID,Activated charcoal 500mg/OD,Zinc 50mg/TID,Vit C 20,000mg/OD devided dosage,senna leaf powder/laxative-as needed basta dapat dumumi sya every day,1000mg magnesium at 1000mg calcium/Sedative/OD kasi pag wala nun di sya makatulog.Aftet 2 week inalis ko na maintenance medicine nya kasi kaya ko na kontrolin bp nya ng wala nun.After a month nagphysical therapy na sya at after 3 months di na sya nahihirapan lumunok ng gamot,Normal na paglakad ng kanan nyang paa at bp nya 110/90 lang pinakamataas.Sa mga sumunod na buwan mas bumababa pa bp nya kaya nagbabawas ako ng gamot pero hindi ang ginko biloba kasi bumabagal lakad nya.May mga nakalimutan sya pero obserbasyon ko sa 9 months nyang nasa vegan diet unti unti bumabalik alaala nya.Bumalik sya sa omnivore diet kahit once a day lang sya nakain ng meat or fish at 1 week lang tumaas bp nya,hinihila na ulit nya ng bahagya ang kanang paa nya at kailangan ko ibalik maintenance medicines nya kasi baka mastroke sya.Pag older elderly Doc mas halata at malala ang side effects ng maintenance medicine at alam ko alam mo ang mga side effects.Natutunan ko kay Dra Farrah Bunch at NRE ang paggamit ng high dosage vitamin C.Nung unang dating ko sa pasyente ko noong 2017 once a week lang sya nadumi at pinadumi ko sya araw araw gamit ang high dosage Vit C at ibang natural laxative after 6 months nawala tremors nya sa stage 4 parkinsonism nya.Nitong panahon ng covid inalis ko pakinsonism drug nya kasi nagkocause ng insomia.pinaltan ko ng 1000mg l tyrosine at 1000mg dopa mucuna prureins.Di bumalik tremors nya at di sya stiff.Yung cayenne pepper natutunan ko yan kay Dr Richard Schulze kasi pampabilis daw yun ng daloy ng dugo at mahigit 100 ng kabayo ang muli nyang nabuhay dahil dun.Naniniwala din ako sa sinabi ni Mrs Ellen G . White na nasa magandang daloy ng dugo ang sekreto sa malusog na katawan at sabi ni Dr Neal Barnard na ang meat ay nagpapalapot ng dugo.Sarili ko lang opinyon Doc:Di ako naniniwala na aksidente lang ang pagkagawa ng mundo kasi ang kalikasan di lang pagkain,hangin ng buhay,tubig,tirahan kundi pati gamot sa mga sakit ay nakahanda para sa lahat ng nilalang at di muna kailangan magpakadalubhasa at guluhin ang anyo nito dahil pwede silang gamitin ora mismo.Nakakakita ako ng Mapagaruga,mapagmahal at sobrang husay na pagpaplano.Salamat po sa learning

[@vietnameseamericansocialpoliti]

😍😍😍

[@imaginationland474]

whata cliff hanger omg

[@mtnbkr777]

Plantbased for the win again, as usual!

[@ShazWag]

I'm just wondering why you need to take so many supplements on a plant-based diet. Surely we'd get every essential nutrient required from the healthiest diet. It doesn't make sense to eliminate an entire food group in favour of supplements 💊🤔. Wouldn't a little organic free-range and unprocessed meat now and then contribute to overall better health? Also, we're being told that ultra-processed foods are bad for us, yet vegan meat (i.e. fake meat) is ultra processed. Also, whilst I do understand that meat production has negative environmental consequences, wouldn't an increase in veganism require more land to be cleared to grow crops - further encouraging the need for more pest control? Just trying to think logically about the benefits of a plant-based diet.

[@lorah3005]

👍👍

[@FellowHuman18]

Let me guess.....PLANTS!

[@rubytuby6369]

Too bad you can’t just put the telomerase in your cells. ❤

[@djayjp]

This was misrepresented. It wasn't as reductionist as stated in that the lifestyle intervention group also featured other changes than just dietary modifications, therefore, we can't say if the plant based diet was responsible for the difference observed. Otherwise great video.

[@mariniikk]

animal foods often have more bio available amino acids, and contain more methylated compounds than plant based foods, so if you don’t know how to properly eat plant based, you’re better off eating a balanced omnivorous diet - non gmo, organic

[@Listentheproducer]

Брбрбрбрр спасибо 😂

[@jackjhmc820]

Eat you veggies !

[@sooooooooDark]

inb4 de-fatted cocoa powder and bee pollen

[@jefflebowski918]

Spoiler alert: Telomere length is positively associated with the consumption of legumes, nuts, seaweed, fruits, and 100% fruit juice, dairy products, and coffee

[@jefflebowski918]

www.ncbi.nlm.nih.gov/pmc/articles/PMC6316700/#:~:text=Telomere%20length%20is%20positively%20associated,28%2C33%2C34%5D.

[@joephillips5594]

My guess: kale, sweet potatos, blueberries and turmeric

[@whatthefunction9140]

Let me guess. Is it animal products... I'm right, arnt I

[@johnsyoutube23]

Excellent work. I think it's worth noting (and correct me if I'm wrong, EDIT: I WAS MISTAKEN. SEE @rebeilsolneman6930 's COMMENT BELOW), the saturated fat is 205 grams in the chart (at 3:50 video time). This is something like 800% of the daily recommended value on nutrition facts labels (or still very high if 800% is not accurate). So sat. fat is 205 grams is an inflammation score of 0.373 . But if you look at green/black tea at 735 grams (about 3 cups) it has an inflammation score of -0.536 . Correct me if I'm wrong but that sounds like a ton of saturated fat (205 grams) and a fairly reasonable amount of green/black tea (735 grams) to more than negate the effects of the saturated fat. I understand that it would have to be "put to the test" but it seems like eating a reasonable amount of saturated fat shouldn't cause a lot of telomere shortening (based on the inflammation score) if someone also consumed some basic anti-inflammatory foods/drinks.

[@aqg7vy]

thanks for pointing this out. i think this is par for the course for dr gregor

[@johnsyoutube23]

I also just noticed that the cholesterol of 75mg (about 25% daily value I think) is a 0.110 inflammation. So that would be about a 0.440 inflammation score for cholesterol per day (assuming only eating daily recommended value). It seems like consuming too much cholesterol would lead to higher inflammation a lot easier than saturated fat.

[@rebeilsolneman6930]

These comments are based on a misunderstanding. The column "weighted number of articles" refers to the number of papers that were used in the process of determination the inflammamory index (weighted by study design). The amount referenced is listed in the column "Global daily mean intake". So, the index is for 28.6g of saturated fat, 279.4mg of cholesterol, and 1.69g of black/green tea.

[@johnsyoutube23]

@@rebeilsolneman6930 Thanks... I didn't understand this. It seemed like something was off. Now I can better assess the impact of these foods.