Quotations by Michael Greger

Only about 15-30% or less of our lifespan appears determined by our genes, which means how we live our lives may determine the bulk of our destiny. [2023] - Michael Greger

Though it can increase the average lifespan of certain mice by 5%, at a higher dose, metformin actually shortens lifespan. Further reservations about its panacean prospects arise from the landmark Diabetes Prevention Program study in which the drug only appeared to benefit those at highest risk. One small study even found that despite metformin alleviating the insulin resistance of diabetics, the drug actually made things worse for nondiabetic obese individuals without the family history of diabetes. So, healthier individuals may not reap the benefits of metformin that we try to extrapolate from longevity studies on diabetics. [2023] - Michael Greger

Barberries, which can be found inexpensively priced at Middle Eastern groceries in dried form, have been shown to successfully lower LDL cholesterol levels an average of 14 points (mg/dL), as well as improve acne, artery function, triglycerides, blood sugars, and insulin resistance. Eat two teaspoons of barberries three times a day or a single tablespoon twice a day. Eating the whole food is preferable, especially since an analysis of berberine supplements on the market found that 60% failed to match what was claimed on their labels. [2023] - Michael Greger

Black cumin is a plant traditionally used in Middle Eastern cuisines that can boost AMPK. Daily black cumin consumption of 1 or 2 g has been found to significantly improve weight loss, cholesterol, triglycerides, blood pressure, and blood sugar control. The spice also lowers markers of inflammation, such as C-reactive protein, and has favorable effects on inflammatory conditions, such as asthma, rheumatoid arthritis, and a common cause of hypothyroidism called Hashimoto's thyroiditis. Black cumin also appears to help get rid of kidney stones and help with the symptoms of menopause. [2023] - Michael Greger

Hibiscus delivers the tart cranberry-like flavor and bright red color of Red zinger tea. Also known as roselle or jamaica, hibiscus tea has been enjoyed around the world for millennia as both a delicious hot or cold drink and an ancient medicinal remedy. In How Not to Die, I covered its blood pressure benefits, working as well as, or even beating out, some anti-hypertensive medications in head-to-head clinical trials. In How Not to Diet, I describe its role in AMPK activation and in improving blood sugars, LDL cholesterol, artery function, and weight loss, with or without another herbal tea, lemon verbena. [2023] - Michael Greger

Drinking coffee with milk cuts bioavailability of chlorogenic acid, dropping it from 68% (in black coffee) down to 40% (in a latte). Milk protein can also undercut the benefits of tea, berries, and chocolate. [2023] - Michael Greger

Autophagy is considered the "primary system for cleaning the body" from the inside out. Some food components like spermidine can boost the process. Wheat Germ is the cheapest source of spermidine. At sufficient doses, wheat germ can also help control cholesterol, triglycerides, diabetic blood sugars, and pain, fatigue, headache, and mood swings associated with painful periods. It can also boost Bifidobacteria in the gut. Perhaps people with cancer shouldn't go out of their way to increase their spermidine intake. The other group I would advise caution for are those with kidney failure. [2023] - Michael Greger

Meet the 400 μg recommended daily allowance of folate with about a cup of cooked lentils or edamame, a cup and a half of cooked spinach or asparagus, or two and a half cups of broccoli, for example. [2023] - Michael Greger

When type 2 diabetics drank a small cup of chamomile tea after their meals for a few months, they got significant improvement in long-term blood sugar control compared to drinking the same volume of warm water or when pitted head-to-head against black tea. And the side effects? All good——lower LDL cholesterol and triglycerides, a decrease in inflammation, and improved sleep, mood, and antioxidant status. Chamomile tea and green tea appear to share the same mechanisms for blood sugar control: blocking the transport of sugars through the intestinal wall. [2023] - Michael Greger

As you age, your risk of developing and dying from cancer grows every year——until you hit 85 or 90. Interestingly, that's when your cancer risk begins to drop. At age 65, we're 100 times more likely to have a tumor than we're at age 35, but if you don't get a cancer diagnosis by a certain age, you may never get one. [2023] - Michael Greger

One of the reasons I don't recommend taking green tea extract supplements is the risk of liver toxicity. We used to think such reactions were rare, on the order of one in a hundred thousand. But, now that there are large studies like the Minnesota Green Tea Trail, we realize it may be more like one in twenty. [2023] - Michael Greger

Red tea should ideally be simmered for at least 5 minutes. Brew black tea for 4 minutes, green tea for 3 minutes at 85°C, and white tea for 7 minutes at 98°C. Surprisingly, bags are better than bulk, because the leaves in tea bags are much more finely chopped, allowing for greater extraction. [2023] - Michael Greger

Morel, shitake, and Agaricus mushrooms, like white, cremini, and portobello, should be cooked before eaten. Oyster mushrooms can be safely consumed raw. [2023] - Michael Greger

The ideal body mass index (BMI) for the longest life appears to be 20 to 22 (kg/m2). [2023] - Michael Greger

Vegans and vegetarians should take vitamin B12 supplements containing at least 50 mcg cyanocobalamin (the most stable form) each day or at least 2,000 mcg once a week, as should all individuals between 50 and 65, regardless of their diets (since we lose some of the ability to absorb B12 from food as we age). I recommend 1,000 mcg of cyanocobalamin a day for everyone after age 65, ideally as a chewable, sublingual, or liquid supplement. [2023] - Michael Greger

For adults 65 and older, the National Sleep Foundation recommends 7-8 hours of sleep a night, which correlates with about the sleep duration associated with the lowest risk of frailty and age-related muscle loss. [2023] - Michael Greger

Stomach acid-blocking "proton pump inhibitor" (PPI) drugs with brand names like Prilosec, Prevacid, Nexium, Protonix, and AcipHex are among the most popular medications in the world, but they come with a cost. Studies show higher hip fracture rates among both long- and short-term users at all dose levels. This class of drugs has been linked to increased risk of other possible adverse effects, such as pneumonia, intestinal infections, kidney failure, stomach cancer, cardiovascular disease, and premature death. [2023] - Michael Greger

Vegetarians and vegans tend to have lower bone mineral density (this translates into elevated fracture risk) compared to meat eaters, not only because they are generally more slender but because of the potential for inadequate vitamin D status and calcium intake. I recommend 2,000 IU of supplemental vitamin D a day for those getting inadequate sun exposure and at least 600 mg of calcium daily via calcium-rich plant foods——preferably low-oxalate dark green leafy vegetables, which include all greens except spinach, chard, and beet greens. (All very healthy foods, but just stingy with their calcium.) [2023] - Michael Greger

Though only about 5% of falls result in a fracture, falls are very common among the aged. Due in part to age-related muscle weakness and loss of balance, more than a third of those 65 and older fall each year. After a hip fracture, less than 50% may regain their pre-fracture function in terms of walking ability and independence. Exercise is the single intervention most strongly associated with a reduction in falls rate. [2023] - Michael Greger

Flaxseeds can be used to treat benign prostatic hyperplasia (BPH). Men given the equivalent of around 3 tablespoons of flaxseeds daily experienced relief comparable to that achieved with commonly prescribed drugs such as Flomax or Proscar——but without their side effects. Pumpkin seeds also work. Significant improvements in BPH symptoms, quality of life, and all urination parameters studied were noted for about tree-quarters of a teaspoon a day of powdered cranberries. [2023] - Michael Greger