You only need about 30 grams of protein per day. Now, what does that look like? It's about three whole eggs, two to four ounces of salmon, or one small can of tuna. All of that will get you your protein needs for 24 hours. It's not much.

If you want to get fat, eat fruit

Valter Longo makes the point that protein dramatically ages us. If he had one thing to take away from people to allow them to live longer, it would be protein.

The only purpose of food is to get olive oil into your mouth. Three of the Blue Zones use a liter of olive oil per week. That's about 10-12 tablespoons of olive oil a day.

Women who exercise routinely throughout their lives have a 90% reduction in Alzheimer's compared to women who don't exercise. And in those women who are going to get Alzheimer's, the Alzheimer's arrives 11 years later in the exercisers compared to the non-exercisers.

There are two American beans that everyone should stay away from. Peanuts, which are not a nut, are one of them. 94% of human beings carry a preformed antibody against the peanut lectin.

About 70% of the food we eat is processed or ultra-processed ... My advice is, look, if you're reading a label, put it down. There's no label on a head of lettuce.

For the last 21 years now, from January through June, I don't eat breakfast, I don't eat lunch during the week, and I eat all my calories in a 2-hour window from 5:00 to 7:00 at night. So, 22 out of 24 hours I'm fasting.

You really want to eat food that you love but that loves you back.

One of the secrets to good health is having mitochondria, which generate energy, that have the ability to switch between burning glucose as fuel and burning ketones as fuel... The more you have the ability to be able to switch, the healthier you are and the longer you're going to live.

Beans are so lethal that five raw kidney beans will kill a human being in five minutes by coagulating their blood.

You are what you eat, but you are what the thing you're eating ate.

We forget that we have very little need for protein. Obviously, we need protein... but we overestimate our need because, among other things, we're extremely efficient.

The problem with intermittent fasting: 80% of Americans, westerners, are pre-diabetic insulin resistant, whether they know it or not, and their doctors don't know how to diagnose it, quite frankly. And when people embark on trying to extend the period of time where they're not eating, they literally fall flat on their face.

Aged cheese have a very interesting compound called polyamines, and polyamines are one of the biggest promoters of longevity that have ever been studied

Seeded vegetables (i.e., eggplant, tomatoes, cucumbers, pickles, and zucchini) are actually fruits

You can be very successful on a plant-based vegan diet and have great health as long as the supplement with certain vitamins and omega-3 fats

If you want to live a long time, if you want to have a brain that works late into life, you have to have metabolic flexibility.

If you look at the microbiome of a 105-year-old who is doing well, they carry the microbiome of a 30-year-old who is doing well

Autistic kids who underwent an oral fecal transplant showed a 50% reduction in autism symptoms

Just skipping a meal and letting your body go about 14 to 16 hours without eating helps your cells regenerate

Eating organic reduces blood pesticide levels