Speaker 1: Let's say good morning now to the author of How
Speaker 1: Not To Age Cookbook. It's doctor Michael Gregor. Good morning, doctor.
Speaker 2: Gregor, Good morning to you.
Speaker 1: Okay, so let's just dive right in, doctor Gregor, because
Speaker 1: you got some stuff that's gonna well, it's not going
Speaker 1: to stop us from dying, but it'll keep us healthier
Speaker 1: and help us live longer. So and this sounds like
Speaker 1: something I can totally sink my teeth into. Tell us
Speaker 1: about your book, please.
Speaker 2: Yes, see How Not to Age Cookbook based on my
Speaker 2: book How Not to Age, which came out recently. My
Speaker 2: aim with Anatage's creat the most comprehensive antiaging book ever written,
Speaker 2: covering every possible strategy for slowing the aging process. It's
Speaker 2: the longest healthiest life based on the best available balance
Speaker 2: of scientific evidence. And the good news is we have
Speaker 2: tremendous power over our health, desting, and longevity, and that's
Speaker 2: the last majority of premature death and disability is preventable
Speaker 2: with a healthy enough die and lifestyle.
Speaker 1: You know, there's a lot of talk recently about how
Speaker 1: this how we're eating all these overprocessed foods and that's
Speaker 1: causing all kinds of problems for us. So does your
Speaker 1: book basically cut that out and get back to basics.
Speaker 2: Yes, we really do need to decrease our intake of
Speaker 2: ultra process food's. Based on studies of identical twins, only
Speaker 2: about twenty five percent of the difference and lifespan between
Speaker 2: people is determined by genetics. So for what we can
Speaker 2: do over the majority of which we have some control,
Speaker 2: we can look to the blue zones, these areas of
Speaker 2: exceptional longevity around the world where dietary surveys suggest we
Speaker 2: should center our diets around whole plant foods. So we're
Speaker 2: minimizing those processed foods meat, dairy, sugar, eggs, salt, while
Speaker 2: maximizing fruits and vegetables, whole grains, legomes like beans, floot, beets,
Speaker 2: chick bes and lentils, not and things mush observes and spices,
Speaker 2: basically real food that grows out of the ground. Those
Speaker 2: are our healthiest choices.
Speaker 1: Okay, So, like when you're shopping, stick to that center
Speaker 1: section where all the fruits and vegetables are as opposed
Speaker 1: to the aisles where there's all the process stuff.
Speaker 2: We love the produce ayle, but then there's also like
Speaker 2: the bulk section where you also get bulkhole grains and
Speaker 2: holy pasta and leg gums and things. There's lots of
Speaker 2: healthy food if you cannot get distracted by you know,
Speaker 2: the glaring you know, fluorescent marshmallow cereal staring at.
Speaker 1: You well, and that doctor Gregor. That's something that I mean, like,
Speaker 1: everybody's really busy today. I know that. And this is
Speaker 1: just me talking that. My schedule is really screwy. So
Speaker 1: by four thirty or five o'clock at night, when it's
Speaker 1: time for dinner, because I, you know, eat dinner at
Speaker 1: the same time as a ninety year old, I don't
Speaker 1: want to cook. I don't want to do that. So
Speaker 1: how do you make it easier for people not to
Speaker 1: just do the grab and go and actually put a
Speaker 1: meal together?
Speaker 2: Yeah, well that's why I like batch cooking so much.
Speaker 2: So on when you have a little time, you can
Speaker 2: batch cook you know, the whole grains or the beans
Speaker 2: or whatever. So you have things kind of ready to
Speaker 2: eat or ready to just kind of throw together. And
Speaker 2: you know, anyone who thinks, you know, they you know,
Speaker 2: can't eat healthy without being convenient. It's never met an apple.
Speaker 2: Some of the eat healthy. There's the most convenience food
Speaker 2: you can you can even eat the wrapper like it
Speaker 2: it's like just right there, or you know, microwave a
Speaker 2: sweet potato, or it's like there's simple things that are
Speaker 2: really quick, really easy, and so yeah, we really don't
Speaker 2: need to go to some of those package things which
Speaker 2: have way too much so sugar out of sects.
Speaker 1: Love the apple analogy. That's so perfect, dude, doctor Gregor, Like,
Speaker 1: why did you decide you wanted to do this, Like
Speaker 1: what's the motivation for making this cookbook?
Speaker 2: Oh? Well, you know, you know, I didn't want to
Speaker 2: just be a reference book to the time of days
Speaker 2: is thirteen thousand citations, So I really wanted to be
Speaker 2: kind of a day to day grocery stores guide. I'm
Speaker 2: making a practice on how to include some of the
Speaker 2: healthiest of healthy foods into one's daily diet. And not
Speaker 2: only is every recipe healthy, including all the desserts, every
Speaker 2: single ingredient of every recipe is healthy. So, you know,
Speaker 2: how do you make thing salty without salt or sweet
Speaker 2: without sugar? Those are some of the kind of challenges
Speaker 2: we face. I'm really proud what we're able to accomplish.
Speaker 1: Okay, I want to know how do you make things salty?
Speaker 1: Without salt and sweet without sugar.
Speaker 2: Ah, you use well, there's lots of ways, but potassium
Speaker 2: based salt substitutes. So using potassium chlorid instead of sodium
Speaker 2: chlorid had been shown me randomized controled trout to significantly
Speaker 2: decrease cardiovascular disease risk. And even just a half and
Speaker 2: half blend of regular salt sodium chlorid with that potassium salt,
Speaker 2: which you can buy I'm at any grocery store such
Speaker 2: that you wouldn't even be able to taste, the difference
Speaker 2: can significantly improve one's health by helping lower in one's cholesterol,
Speaker 2: I excuse me one's blood pressure. And so that's one
Speaker 2: of the tricks. Another is to in bake and cooking,
Speaker 2: you can use misa, which is kind of a fermented
Speaker 2: soy paste from Asia. It's the only food with substantial
Speaker 2: menci certain that isn't associated with semi cancer risk or
Speaker 2: high blood pressure, the two things we worry about when
Speaker 2: we're getting that too much salt in our diet.
Speaker 1: So there there's other ways to use me so, aside
Speaker 1: from miso soup, which I love.
Speaker 2: Oh right now, So you can take me so and
Speaker 2: you can use them stir it in to make savory sauces.
Speaker 2: So it has that nice and mommy flavor and has
Speaker 2: that saltiness which can help in a variety of dishes.
Speaker 2: So yeah, we use meso a lot in the cookbook
Speaker 2: because we really want to find ways to decrease their
Speaker 2: consumption of regular salt.
Speaker 1: Okay, and then doctor Gregor, we're talking to doctor Gregor,
Speaker 1: the author of How Not To Age Cookbook. You've got
Speaker 1: one hundred recipes for getting healthier, living longer. Are they
Speaker 1: hard to make? Or are they quick? Or are they
Speaker 1: user friendly?
Speaker 2: It really spans the gambit. So there are some, you know,
Speaker 2: fancy recipes, you know for holidays that take some time,
Speaker 2: but there's also a lot of really quick and easy options,
Speaker 2: some things you can prep beforehand. So it really shouldn't
Speaker 2: I mean, we shouldn't be faced with that the you know,
Speaker 2: the the choice that you have that you you know,
Speaker 2: talked about before of you know, am I gonna eat convenient?
Speaker 2: Am I gonna eat healthy? Am I going to you know,
Speaker 2: eat something inexpensive or am I gonna eat something healthy?
Speaker 2: You really can have it all, and it may take
Speaker 2: a few weeks for your taste bus to change to
Speaker 2: really appreciate the taste of whole mass of foods. But
Speaker 2: you'd be surprised once we stop, you know, you know,
Speaker 2: numbing our palate with hyper salty, hyper sweet, hyper fatty foods,
Speaker 2: all of a sudden, normal natural, healthy foods start tasting good, like,
Speaker 2: you know, corner of the cob without salt, without butter.
Speaker 2: I mean it's just absolutely unthinkable now, but unbelievably after
Speaker 2: Once your taste buds start to shift, that can be
Speaker 2: incredibly delicious. But you know, the rightest peach in the
Speaker 2: world's gonna taste sour after a bullet fruit loops. But
Speaker 2: once your palette starts to adapt to healthy foods, then
Speaker 2: you're in the best of both worlds, taste great, and
Speaker 2: you get to live longer. That's what plant based eating
Speaker 2: is all about.
Speaker 1: Okay, And you say plant based is the way to go,
Speaker 1: What about us meat eaters? I mean, like, can we
Speaker 1: do is it cutting back on it good or do
Speaker 1: we have to go completely plant based because that's a big.
Speaker 2: Ass Oh, we should eat primarily plants, not necessarily exclusively plants.
Speaker 2: So plant based I is really more about just maximizing
Speaker 2: the intake of the healthiest foods. You know, as a
Speaker 2: you know as a physician, labels like vegetarian or vegan,
Speaker 2: I mean that just tells me what you don't eat.
Speaker 2: I mean you actually eat vegetables. Yes, And look, it
Speaker 2: doesn't matter what you within your bird days, holiday, special occasions,
Speaker 2: but on a day to day basis, food really should
Speaker 2: try to center our diets around you know, natural foods
Speaker 2: from fields and not factories, these unprocessed plant foods.
Speaker 1: Okay, well, I can't wait. You check out the recipes
Speaker 1: for myself. I know we're waiting for our copies, so
Speaker 1: I haven't had a chance to look through everything just yet,
Speaker 1: but we will. And for people who are interested in
Speaker 1: How Not to Age Cookbook, where can we get more information?
Speaker 1: And of course where can we get the book?
Speaker 2: I mean you can get the book anywhere. The best
Speaker 2: place to get all books it's your local public library
Speaker 2: and you go Nutrition Factor or where all my work
Speaker 2: is available free.
Speaker 1: Okay, Doctor Michael Gregor, author of How Not to Age Cookbook,
Speaker 1: one hundred recipes, actually one hundred plus recipes for getting
Speaker 1: healthier and living longer. Always a great idea. Thanks so
Speaker 1: much for your time and info this morning. Thank you
Speaker 1: all right, take care