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<v Speaker 1>Let's say good morning now to the author of How

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<v Speaker 1>Not To Age Cookbook. It's doctor Michael Gregor. Good morning, doctor.

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<v Speaker 2>Gregor, Good morning to you.

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<v Speaker 1>Okay, so let's just dive right in, doctor Gregor, because

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<v Speaker 1>you got some stuff that's gonna well, it's not going

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<v Speaker 1>to stop us from dying, but it'll keep us healthier

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<v Speaker 1>and help us live longer. So and this sounds like

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<v Speaker 1>something I can totally sink my teeth into. Tell us

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<v Speaker 1>about your book, please.

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<v Speaker 2>Yes, see How Not to Age Cookbook based on my

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<v Speaker 2>book How Not to Age, which came out recently. My

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<v Speaker 2>aim with Anatage's creat the most comprehensive antiaging book ever written,

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<v Speaker 2>covering every possible strategy for slowing the aging process. It's

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<v Speaker 2>the longest healthiest life based on the best available balance

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<v Speaker 2>of scientific evidence. And the good news is we have

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<v Speaker 2>tremendous power over our health, desting, and longevity, and that's

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<v Speaker 2>the last majority of premature death and disability is preventable

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<v Speaker 2>with a healthy enough die and lifestyle.

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<v Speaker 1>You know, there's a lot of talk recently about how

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<v Speaker 1>this how we're eating all these overprocessed foods and that's

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<v Speaker 1>causing all kinds of problems for us. So does your

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<v Speaker 1>book basically cut that out and get back to basics.

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<v Speaker 2>Yes, we really do need to decrease our intake of

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<v Speaker 2>ultra process food's. Based on studies of identical twins, only

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<v Speaker 2>about twenty five percent of the difference and lifespan between

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<v Speaker 2>people is determined by genetics. So for what we can

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<v Speaker 2>do over the majority of which we have some control,

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<v Speaker 2>we can look to the blue zones, these areas of

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<v Speaker 2>exceptional longevity around the world where dietary surveys suggest we

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<v Speaker 2>should center our diets around whole plant foods. So we're

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<v Speaker 2>minimizing those processed foods meat, dairy, sugar, eggs, salt, while

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<v Speaker 2>maximizing fruits and vegetables, whole grains, legomes like beans, floot, beets,

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<v Speaker 2>chick bes and lentils, not and things mush observes and spices,

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<v Speaker 2>basically real food that grows out of the ground. Those

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<v Speaker 2>are our healthiest choices.

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<v Speaker 1>Okay, So, like when you're shopping, stick to that center

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<v Speaker 1>section where all the fruits and vegetables are as opposed

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<v Speaker 1>to the aisles where there's all the process stuff.

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<v Speaker 2>We love the produce ayle, but then there's also like

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<v Speaker 2>the bulk section where you also get bulkhole grains and

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<v Speaker 2>holy pasta and leg gums and things. There's lots of

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<v Speaker 2>healthy food if you cannot get distracted by you know,

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<v Speaker 2>the glaring you know, fluorescent marshmallow cereal staring at.

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<v Speaker 1>You well, and that doctor Gregor. That's something that I mean, like,

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<v Speaker 1>everybody's really busy today. I know that. And this is

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<v Speaker 1>just me talking that. My schedule is really screwy. So

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<v Speaker 1>by four thirty or five o'clock at night, when it's

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<v Speaker 1>time for dinner, because I, you know, eat dinner at

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<v Speaker 1>the same time as a ninety year old, I don't

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<v Speaker 1>want to cook. I don't want to do that. So

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<v Speaker 1>how do you make it easier for people not to

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<v Speaker 1>just do the grab and go and actually put a

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<v Speaker 1>meal together?

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<v Speaker 2>Yeah, well that's why I like batch cooking so much.

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<v Speaker 2>So on when you have a little time, you can

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<v Speaker 2>batch cook you know, the whole grains or the beans

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<v Speaker 2>or whatever. So you have things kind of ready to

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<v Speaker 2>eat or ready to just kind of throw together. And

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<v Speaker 2>you know, anyone who thinks, you know, they you know,

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<v Speaker 2>can't eat healthy without being convenient. It's never met an apple.

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<v Speaker 2>Some of the eat healthy. There's the most convenience food

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<v Speaker 2>you can you can even eat the wrapper like it

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<v Speaker 2>it's like just right there, or you know, microwave a

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<v Speaker 2>sweet potato, or it's like there's simple things that are

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<v Speaker 2>really quick, really easy, and so yeah, we really don't

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<v Speaker 2>need to go to some of those package things which

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<v Speaker 2>have way too much so sugar out of sects.

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<v Speaker 1>Love the apple analogy. That's so perfect, dude, doctor Gregor, Like,

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<v Speaker 1>why did you decide you wanted to do this, Like

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<v Speaker 1>what's the motivation for making this cookbook?

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<v Speaker 2>Oh? Well, you know, you know, I didn't want to

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<v Speaker 2>just be a reference book to the time of days

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<v Speaker 2>is thirteen thousand citations, So I really wanted to be

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<v Speaker 2>kind of a day to day grocery stores guide. I'm

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<v Speaker 2>making a practice on how to include some of the

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<v Speaker 2>healthiest of healthy foods into one's daily diet. And not

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<v Speaker 2>only is every recipe healthy, including all the desserts, every

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<v Speaker 2>single ingredient of every recipe is healthy. So, you know,

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<v Speaker 2>how do you make thing salty without salt or sweet

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<v Speaker 2>without sugar? Those are some of the kind of challenges

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<v Speaker 2>we face. I'm really proud what we're able to accomplish.

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<v Speaker 1>Okay, I want to know how do you make things salty?

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<v Speaker 1>Without salt and sweet without sugar.

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<v Speaker 2>Ah, you use well, there's lots of ways, but potassium

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<v Speaker 2>based salt substitutes. So using potassium chlorid instead of sodium

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<v Speaker 2>chlorid had been shown me randomized controled trout to significantly

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<v Speaker 2>decrease cardiovascular disease risk. And even just a half and

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<v Speaker 2>half blend of regular salt sodium chlorid with that potassium salt,

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<v Speaker 2>which you can buy I'm at any grocery store such

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<v Speaker 2>that you wouldn't even be able to taste, the difference

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<v Speaker 2>can significantly improve one's health by helping lower in one's cholesterol,

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<v Speaker 2>I excuse me one's blood pressure. And so that's one

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<v Speaker 2>of the tricks. Another is to in bake and cooking,

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<v Speaker 2>you can use misa, which is kind of a fermented

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<v Speaker 2>soy paste from Asia. It's the only food with substantial

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<v Speaker 2>menci certain that isn't associated with semi cancer risk or

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<v Speaker 2>high blood pressure, the two things we worry about when

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<v Speaker 2>we're getting that too much salt in our diet.

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<v Speaker 1>So there there's other ways to use me so, aside

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<v Speaker 1>from miso soup, which I love.

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<v Speaker 2>Oh right now, So you can take me so and

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<v Speaker 2>you can use them stir it in to make savory sauces.

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<v Speaker 2>So it has that nice and mommy flavor and has

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<v Speaker 2>that saltiness which can help in a variety of dishes.

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<v Speaker 2>So yeah, we use meso a lot in the cookbook

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<v Speaker 2>because we really want to find ways to decrease their

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<v Speaker 2>consumption of regular salt.

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<v Speaker 1>Okay, and then doctor Gregor, we're talking to doctor Gregor,

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<v Speaker 1>the author of How Not To Age Cookbook. You've got

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<v Speaker 1>one hundred recipes for getting healthier, living longer. Are they

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<v Speaker 1>hard to make? Or are they quick? Or are they

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<v Speaker 1>user friendly?

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<v Speaker 2>It really spans the gambit. So there are some, you know,

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<v Speaker 2>fancy recipes, you know for holidays that take some time,

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<v Speaker 2>but there's also a lot of really quick and easy options,

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<v Speaker 2>some things you can prep beforehand. So it really shouldn't

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<v Speaker 2>I mean, we shouldn't be faced with that the you know,

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<v Speaker 2>the the choice that you have that you you know,

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<v Speaker 2>talked about before of you know, am I gonna eat convenient?

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<v Speaker 2>Am I gonna eat healthy? Am I going to you know,

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<v Speaker 2>eat something inexpensive or am I gonna eat something healthy?

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<v Speaker 2>You really can have it all, and it may take

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<v Speaker 2>a few weeks for your taste bus to change to

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<v Speaker 2>really appreciate the taste of whole mass of foods. But

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<v Speaker 2>you'd be surprised once we stop, you know, you know,

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<v Speaker 2>numbing our palate with hyper salty, hyper sweet, hyper fatty foods,

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<v Speaker 2>all of a sudden, normal natural, healthy foods start tasting good, like,

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<v Speaker 2>you know, corner of the cob without salt, without butter.

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<v Speaker 2>I mean it's just absolutely unthinkable now, but unbelievably after

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<v Speaker 2>Once your taste buds start to shift, that can be

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<v Speaker 2>incredibly delicious. But you know, the rightest peach in the

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<v Speaker 2>world's gonna taste sour after a bullet fruit loops. But

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<v Speaker 2>once your palette starts to adapt to healthy foods, then

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<v Speaker 2>you're in the best of both worlds, taste great, and

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<v Speaker 2>you get to live longer. That's what plant based eating

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<v Speaker 2>is all about.

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<v Speaker 1>Okay, And you say plant based is the way to go,

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<v Speaker 1>What about us meat eaters? I mean, like, can we

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<v Speaker 1>do is it cutting back on it good or do

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<v Speaker 1>we have to go completely plant based because that's a big.

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<v Speaker 2>Ass Oh, we should eat primarily plants, not necessarily exclusively plants.

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<v Speaker 2>So plant based I is really more about just maximizing

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<v Speaker 2>the intake of the healthiest foods. You know, as a

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<v Speaker 2>you know as a physician, labels like vegetarian or vegan,

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<v Speaker 2>I mean that just tells me what you don't eat.

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<v Speaker 2>I mean you actually eat vegetables. Yes, And look, it

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<v Speaker 2>doesn't matter what you within your bird days, holiday, special occasions,

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<v Speaker 2>but on a day to day basis, food really should

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<v Speaker 2>try to center our diets around you know, natural foods

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<v Speaker 2>from fields and not factories, these unprocessed plant foods.

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<v Speaker 1>Okay, well, I can't wait. You check out the recipes

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<v Speaker 1>for myself. I know we're waiting for our copies, so

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<v Speaker 1>I haven't had a chance to look through everything just yet,

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<v Speaker 1>but we will. And for people who are interested in

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<v Speaker 1>How Not to Age Cookbook, where can we get more information?

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<v Speaker 1>And of course where can we get the book?

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<v Speaker 2>I mean you can get the book anywhere. The best

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<v Speaker 2>place to get all books it's your local public library

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<v Speaker 2>and you go Nutrition Factor or where all my work

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<v Speaker 2>is available free.

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<v Speaker 1>Okay, Doctor Michael Gregor, author of How Not to Age Cookbook,

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<v Speaker 1>one hundred recipes, actually one hundred plus recipes for getting

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<v Speaker 1>healthier and living longer. Always a great idea. Thanks so

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<v Speaker 1>much for your time and info this morning. Thank you

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<v Speaker 1>all right, take care