foods to eat for longevity

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theenergyblueprint.com/food...

Energy blueprint. Foods & Supplements You NEED TO EAT For Longevity and Energy | Dr. Michael Murray.

This was really interesting. (Transcript has a few translation error)

“Ari Whitten, MS Yeah. So I want to wrap up with your thoughts on maybe some of your top superfoods, your top flavonoids and your top supplements that you would advise people to, to, to consume or to perhaps experiment with if they’re dealing with fatigue issues or poor mitochondrial function.

Michael T. Murray, ND Yeah, I think it’s really important. A lot of times people look for that magic bullet. It’s like sometimes a magic bullet. It’s like a beautiful piece of art. But you have to have the framework of the house and you have to have the drywall and you have to about foundation. When I was in practice, I would ask patients to try to bring in all of their supplements, and sometimes they would come in with two big shopping bags full of all the supplements they’re taking. And by the way, we had a name for these people in the health food industry. We called them good customers.

But I found a lot of times they were taking a lot of basically accessory items and not really having a strong foundation and their we can build upon a foundation, but at the very least, everybody should be taking high quality, multiple vitamin and mineral formula. And if a woman is menstruating, I would recommend getting a yearly serum ferritin test because of the importance of iron. And sometimes just the amount of iron is in a multiple vitamin and mineral formula is enough to keep those ferritin levels up. We’ve learned a lot about vitamin D3 lately. I think it’s really important. So get your vitamin D3 levels checked in and you know, just do it a couple of times and you know, if you’re in the range or not and most people need about 2000 to 5000 I use daily of of D3 then I’m a big fan fish oil taking a thousand milligrams of EPA and DHEA daily and then take some sort of the flavonoid rich extract a grape seed extract or pain marker or a resveratrol product. We have a lot of overlap.

These sorts of products could be a curcumin product, but some sort of broad spectrum plant based antioxidant could be a super greens. And then it’s just a matter of flooding your body with all sorts of wondrous plant compounds by eating lots of green leafy vegetables, mixing it up with your berries. And I’m a big fan of nuts and seeds. As long as you have allergies, they’re great foods and they’re really nutrient dense. And then for people that need more support for mitochondrial function, just the basics. ANKER And acetyl cysteine. I like coq10 and PQQ They’re kind of like the spark plugs of mitochondria, and they have been shown to increase energy levels. They work very, very well together. Usually 200 milligrams of coke, you ten with 20 milligrams of p q. Q And I don’t know if people have talked about PQq. People are probably familiar with Co Q10, but P Q Q stands for Pyrroloquinoline quinone.

That’s why we call it Pqq. And it’s literally been found on intergalactic dust. So it’s from Stardust and it’s something that we can’t manufacture in our body. So it will be designated an essential nutrient at some point. It’s a very powerful mitochondrial enhancer, but we don’t need a lot of it. 10 to 20 milligrams a day is more than enough. And it’s been shown to improve cellular energy levels. It activates an enzyme called Ampk. We were supposed to talk a little bit about that already. I got off on other subjects, but hopefully someone else talks about the importance of Ampk for mitochondrial function. But I really like Pqq carnitine alpha lipoic acid. These are all really, really important ones. I’m not a big fan of antman or in our these nicotinamide products. I look at it and have a different view on that. It again is listening to the wisdom of the body. You know, this is something that it’s such a critical component to mitochondrial function.

Why is it dropping as people age? It’s not dropping because it’s a lack of dietary intake. It’s dropping because there’s an enzymatic imbalance that’s associated with aging and flab and ways like Quercetin have been shown to activate this longevity gene that naturally boost nad plus levels. So I just think it’s a more elegant in rational way. It’s kind of like you have a boat and it has a bunch of holes in it and those holes represent ways we lose. And man, and you’re throwing more and more man in the boat, but it’s leaking out. Why not patch up those holes? And where do we patch up those holes is to have a flavonoid rich diet in. You know, I know people are going in for IVs for need and glue to thigh on and I’ve never done any with any of those IVs. I think they’re to me it’s they’re you’re you’re filling up a lifeboat that is leaky and it may be important in certain situations where it’s critical to get those nutrients. But, you know, let’s fix all those holes in the boat and then they don’t have to be getting those IVs. ”