Cover image of The Longevity Plan with Dr. John Day
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Health
Fitness & Nutrition

The Longevity Plan with Dr. John Day

Updated 8 months ago

Health
Fitness & Nutrition
Read more

A Cardiologist's Guide to Real Food, Real Living, and Real Happiness

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A Cardiologist's Guide to Real Food, Real Living, and Real Happiness

iTunes Ratings

43 Ratings
Average Ratings
41
0
1
1
0

Great podcast!

By Bella'sLuckyMommy - Aug 05 2018
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Supports claims with research & cuts through the jargon to be really helpful. Thank you Dr. Day!

Thanks for the great advice on life. Keep it coming

By PandaWwwjjj - Feb 28 2018
Read more

Thanks so much for all your advice. Keep it coming!!!!!

iTunes Ratings

43 Ratings
Average Ratings
41
0
1
1
0

Great podcast!

By Bella'sLuckyMommy - Aug 05 2018
Read more

Supports claims with research & cuts through the jargon to be really helpful. Thank you Dr. Day!

Thanks for the great advice on life. Keep it coming

By PandaWwwjjj - Feb 28 2018
Read more

Thanks so much for all your advice. Keep it coming!!!!!

Cover image of The Longevity Plan with Dr. John Day

The Longevity Plan with Dr. John Day

Updated 8 months ago

Read more

A Cardiologist's Guide to Real Food, Real Living, and Real Happiness

Rank #1: Mindfulness vs. Tracking: Can you ever stop tracking?

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Mindfulness vs. Tracking: Can you ever stop tracking? We all know what to do.  The problem is doing it.  When it comes to losing weight and exercising daily, can you ever stop tracking?  In this article, I share the reasons behind my recent 10 pound weight gain and discuss mindfulness vs. tracking when it comes to maintaining healthy behaviors. Why I Started Tracking As those of you who have read our bestselling book, The Longevity Plan, know, that when I hit my health crisis a number of years ago I had to drop 30 pounds.  Fortunately, the weight loss happened effortlessly. I didn't even have to track.  I could be mindful. The reason why weight loss was effortless and I didn't have to track was because there were no temptations.  But upon returning to the US, tracking was the only thing that helped me to maintain the health I found in the Longevity Village. Thus, to maintain my health and weight loss, I became a tracker.  I tracked everything. However, a few months ago, something changed... My 10 Pound Weight Gain This Winter I grew tired of tracking every piece of food I ate.  Getting on a scale everyday also wasn't any fun.  No longer did I want to count my daily steps or record every workout. After more than four years of tracking everything, I needed a break.  Given the healthy routines I had built over the years, as well as the lessons I learned in China's Longevity Village, I was sure that I could make the right intentional decisions and practice mindfulness when it came to diet and exercise. Instead of tracking every morsel of food, I let mindfulness guide my food intake.  I tried to listen to my internal food cues to know when I was hungry.  Every bite was chewed thoroughly to extract each flavor.  I ate slowly.  And I was grateful for the food I had.  With this mindfulness approach, I reasoned that moderation in all things is good and a little bit can't hurt... By the time spring arrived, I got out the scale.  I had expected to see the same weight I have maintained for more than four years.  To my horror, the scale read 10 pounds heavier!  I was sure the scale was wrong.  Sadly, other scales confirmed the 10 pound winter weight gain was indeed real... During my 4+ years of tracking everything, my weight never varied by more than two to three pounds.  Now, after just taking a month or two off from tracking, my weight shot up 10 pounds!  How can this be? What Went Wrong? Like most Americans, I had lost my internal cues of feeling full. I needed environmental cues. By tracking, my iPhone app told me when I was supposed to feel full.  And with this environmental cue removed, I ate more than my body needed.  I also cheated a little bit in what I ate... Of course, it didn't help that I have two copies of the "Fat Gene" (FTO variant gene).  The vast majority of people in the US with just one copy of the "Fat Gene" are doomed to a life of being overweight.  For those of us with two copies, our obesity fate is almost sealed... I should have know better.  Study after study has shown that if you don't track your food it is next to impossible to maintain your weight loss.  I wanted to believe that being intentional and mindful would work for me in the US.  But it didn't... I clearly knew my purpose for maintaining my weight loss.  I wanted maximal energy.  I didn't want to take medications again.  And I wanted to silence my Alzheimer's gene (ApoE4).  So how did this 10 pound weight gain happen so fast? The Problem Was that Tracking Was No Longer Fun After analyzing my failure, the problem came from changing the tracking app I use on my iPhone.  For more than four years I have used the "Lose It" app. My favorite part of the Lose It app are the lifetime statistics.  For example,

Apr 15 2018
24 mins
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Rank #2: 5 Ways to Lose Weight with Pasta

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5 Ways to Lose Weight with Pasta Everyone knows pasta causes weight gain.  Would you be surprised to learn that scientific studies show the opposite?  In this article, I cover the latest pasta study and share five ways to lose weight with pasta. The Latest Pasta Study In a study published this week in the prestigious British Medical Journal, researchers from Canada pooled together the results of 32 studies looking at 2,448 people.  And what they found goes against what you read in all of the popular health books... When carefully analyzing the results of 32 different studies of 2,448 pasta eating people, these researchers found that eating pasta, as part of an otherwise healthy diet, doesn't cause weight gain.  In fact, those eating pasta every day actually lost about one pound provided pasta was part of a healthy diet. How Can this Study Be True? This study must be wrong.  Everyone knows pasta makes you gain weight.  Let me give you four reasons why this study may be right. 1.  Pasta is relatively low on the glycemic index. The glycemic index measures how fast food is converted to sugar in the body.  Foods high on the list, like bread, are instantly converted to sugar. White bread has a glycemic index in the high 70s.  Even "healthy" whole wheat bread also has a glycemic index score in the high 70s.  These high glycemic scores tell us that the standard store-bought bread is little more than just sugar. At the opposite end of the spectrum, you have foods like nuts which have almost no sugar response in the body.  With nuts, the glycemic index will typically be under 20. Pasta, surprisingly, has a relatively low glycemic index score in the 40s.  Thus, it is somewhere between bread and nuts when it comes to how fast it is converted to sugar in the body.  Foods with a low glycemic index are generally healthier and promote weight loss as they are much more filling and don't throw off your metabolism. 2. Pasta Portion Sizes were Controlled. While the portion sizes of pasta varied in these 32 studies, in general, a reasonable portion size is about the size of your fist.  These studies didn't include the massive pasta bowls that you might see in a typical U.S. restaurant. 3. What You Put on the Pasta Matters It should come as no surprise that a lot of the 32 studies came from Italy and other Mediterranean countries.  Thus, pasta sauce using tomatoes, vegetables, and olive oil were common.  It wasn't a big bowl of cheesy pasta like you might see at the Olive Garden restaurant. 4. It Matters What the Rest of Your Diet Looks Like As mentioned, only those who ate an otherwise healthy diet didn't gain weight with pasta.  If the rest of your diet is healthy, pasta won't cause weight gain. 5 Ways to Lose Weight with Pasta Depending on where your current diet is at, let me suggest five ways to lose weight with pasta.  I have listed these in order of their nutritional value and the likelihood that you will lose weight with pasta. 1.  Use Vegetable Noodles Using fresh vegetables as your noodles is clearly the healthiest option.  Zucchini, carrots, squash, cucumbers, or sweet potatoes can easily be cut into spirals with a machine to create incredibly healthy pasta. While vegetable noodles are off the charts nutritionally, there are a few downsides.  First, you need a vegetable noodle maker.  For about $15 you can get one of these at Walmart or on Amazon.  For those of you who don't want to use a machine to cut up your veggies into noodle strips, Whole Foods always has fresh vegetable noodles available, but you will definitely pay for this convenience. Second, vegetable pasta doesn't taste like regular pasta.  It is for this reason that I struggle with vegetable noodles. Don't be fooled by a little spinach in your typical ...

Apr 04 2018
16 mins
Play

Rank #3: How to Bulletproof Your Brain

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How to Bulletproof Your Brain I want to share a message of hope for those of you with a family history of dementia.  According to a new study, one simple habit can cut your risk of dementia by 90%!  In this article, I will teach you how to bulletproof your brain. The Swedish Dementia Study Researchers from Sweden just published a study that rocked the neurology/dementia world.  After following the people in this study for 44 years, researchers found that for those who are in the top 5% of their age group for physical fitness, then the risk of dementia dropped by 90%! And in those incredibly rare cases where a very physically fit person did develop dementia, it didn't happen until after age 90. No other intervention has ever been shown to have such a profound effect on protecting the brain. Of course, to make it to the top 5% for physical fitness in your age group will also require that you are eating right, optimizing sleep, etc. How does exercise bulletproof your brain? Studies show that exercise helps clear the dementia debris that piles up in the brain as we age. Also, physical activity is the most potent stimulator of brain-derived neurotrophic factor (BDNF), which causes the growth and development of brain cells. Other studies have shown that people cut back on physical activity about ten years before developing dementia. Thus, if you have had no drop off in your daily exercise, then these studies suggest your brain will stay sharp for at least ten more years. As dementia scares me to death, since reading this study I have significantly bumped up my daily exercise regimen.  I'm banking on the fact that because my physical fitness continues to improve that I can bulletproof my brain. Key Takeaway The message here is clear. If you want to bulletproof your brain it is going to require a very high level of physical fitness.  Walking around the block just isn't going to cut it according to this study. In addition to a high level of physical fitness, you also need to cut out the sugar and dramatically boost the veggies.  At least seven hours of sleep, embracing stress, and learning new things daily will also help to bulletproof your brain. Of course, If you haven't done much more than walking, now is the time to work with your physician on finding the right way to increase your stamina.  Don't boost your daily exercise without speaking to your physician first.

Mar 26 2018
6 mins
Play

Rank #4: How to Bulletproof Your Brain

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How to Bulletproof Your Brain I want to share a message of hope for those of you with a family history of dementia.  According to a new study, one simple habit can cut your risk of dementia by 90%!  In this article, I will teach you how to bulletproof your brain. The Swedish Dementia Study Researchers from Sweden just published a study that rocked the neurology/dementia world.  After following the people in this study for 44 years, researchers found that for those who are in the top 5% of their age group for physical fitness, then the risk of dementia dropped by 90%! And in those incredibly rare cases where a very physically fit person did develop dementia, it didn't happen until after age 90. No other intervention has ever been shown to have such a profound effect on protecting the brain. Of course, to make it to the top 5% for physical fitness in your age group will also require that you are eating right, optimizing sleep, etc. How does exercise bulletproof your brain? Studies show that exercise helps clear the dementia debris that piles up in the brain as we age. Also, physical activity is the most potent stimulator of brain-derived neurotrophic factor (BDNF), which causes the growth and development of brain cells. Other studies have shown that people cut back on physical activity about ten years before developing dementia. Thus, if you have had no drop off in your daily exercise, then these studies suggest your brain will stay sharp for at least ten more years. As dementia scares me to death, since reading this study I have significantly bumped up my daily exercise regimen.  I'm banking on the fact that because my physical fitness continues to improve that I can bulletproof my brain. Key Takeaway The message here is clear. If you want to bulletproof your brain it is going to require a very high level of physical fitness.  Walking around the block just isn't going to cut it according to this study. In addition to a high level of physical fitness, you also need to cut out the sugar and dramatically boost the veggies.  At least seven hours of sleep, embracing stress, and learning new things daily will also help to bulletproof your brain. Of course, If you haven't done much more than walking, now is the time to work with your physician on finding the right way to increase your stamina.  Don't boost your daily exercise without speaking to your physician first.

Mar 26 2018
6 mins
Play

Rank #5: Low Carb or Low Fat: Which is Best?

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Low Carb or Low Fat: Which is Best? Should you go low carb or low fat for weight loss? I'm guessing you would pick low carbs. However, if I had asked you this same question 20 years ago, the answer would likely have been different.  Would you believe me if I told you that it probably doesn't matter based on a big new study from Stanford University? The Best Low Carb vs. Low Fat Study In this new study, Stanford researchers recruited 609 adults who were willing to eat either low carb or or low fat for a year based on the "flip of a coin." A year later, the low-fat group lost about 13 pounds and the low-carb group also lost about 13 pounds. When they looked at glucose and insulin metabolism, they also saw no meaningful difference. Where things really got interesting was when they looked at the genes of everyone in this study. Even if your genes predicted you would do better eating low fat or low carb, the study results showed that it just didn't matter. The 3 Success Factors to Losing Weight Interestingly, when these Stanford researchers analyzed those who lost the most weight in the study, they found three factors. 1. Those losing the most weight avoided sugar. 2. Those losing the most weight avoided flour. 3. Those losing the most weigh ate a lot of vegetables.   Number one on this list, avoiding sugar, should come as a surprise to no one.  Almost everyone loses weight if they can give up the sugar addiction. Likewise, number three, eating a lot of vegetables, is another no brainer.  If you fill up on vegetables you'll lose weight and feel so much healthier. Number two, avoiding flour, however may come as a surprise to many. The reason for this is that when a grain is pulverized to a dust-like form, the body absorbs it so fast that it raises blood glucose almost as much as eating straight sugar. Thus, to keep your metabolism in check, if you choose to eat grains only eat intact grains. What does this study tell us? Even though it may seem counter intuitive, this study fits nicely with what we know about diets and nutrition. The bottom line is that low carb or low fat can be healthy provided you avoid sugar, including flour, processed foods, and eat a ton of vegetables. Basically, you need to find what works for you and then stick with it.

Mar 26 2018
5 mins
Play

Rank #6: Low Carb or Low Fat: Which is Best?

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Low Carb or Low Fat: Which is Best? Should you go low carb or low fat for weight loss? I'm guessing you would pick low carbs. However, if I had asked you this same question 20 years ago, the answer would likely have been different.  Would you believe me if I told you that it probably doesn't matter based on a big new study from Stanford University? The Best Low Carb vs. Low Fat Study In this new study, Stanford researchers recruited 609 adults who were willing to eat either low carb or or low fat for a year based on the "flip of a coin." A year later, the low-fat group lost about 13 pounds and the low-carb group also lost about 13 pounds. When they looked at glucose and insulin metabolism, they also saw no meaningful difference. Where things really got interesting was when they looked at the genes of everyone in this study. Even if your genes predicted you would do better eating low fat or low carb, the study results showed that it just didn't matter. The 3 Success Factors to Losing Weight Interestingly, when these Stanford researchers analyzed those who lost the most weight in the study, they found three factors. 1. Those losing the most weight avoided sugar. 2. Those losing the most weight avoided flour. 3. Those losing the most weigh ate a lot of vegetables.   Number one on this list, avoiding sugar, should come as a surprise to no one.  Almost everyone loses weight if they can give up the sugar addiction. Likewise, number three, eating a lot of vegetables, is another no brainer.  If you fill up on vegetables you'll lose weight and feel so much healthier. Number two, avoiding flour, however may come as a surprise to many. The reason for this is that when a grain is pulverized to a dust-like form, the body absorbs it so fast that it raises blood glucose almost as much as eating straight sugar. Thus, to keep your metabolism in check, if you choose to eat grains only eat intact grains. What does this study tell us? Even though it may seem counter intuitive, this study fits nicely with what we know about diets and nutrition. The bottom line is that low carb or low fat can be healthy provided you avoid sugar, including flour, processed foods, and eat a ton of vegetables. Basically, you need to find what works for you and then stick with it.

Mar 26 2018
5 mins
Play

Rank #7: The 6 Best Foods to Boost NMN and Slow Aging

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https://drjohnday.com/6-foods-to-reverse-aging-with-nmn/  

Mar 25 2018
12 mins
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Rank #8: The 6 Best Foods to Boost NMN and Slow Aging

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http://drjohnday.com/6-foods-to-reverse-aging-with-nmn/  

Mar 25 2018
12 mins
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Rank #9: Is Nattokinase the Safest Blood Thinner?

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Is Nattokinase the Safest Blood Thinner? Most of my heart patients are scared to death of blood thinners.  No one wants a blood clot, but yet no one wants to bleed to death either. Nattokinase may just be the safest blood thinner you have never heard of.  In this article, I'll teach you everything you need to know about this natural blood thinner. Why I Eat Natto for Breakfast Since my health turn around nearly seven years ago, natto has been a part of my daily breakfast.  This is a practice I described in our best selling book, The Longevity Plan.  And if you haven't read it yet, pick up your copy now to find out why this best selling book has consistently maintained a 4.9-star rating on Amazon! When I first tried natto, I'll admit I was grossed out.  Even though it smells like a dead rat what bothers me the most is how slimy and sticky it is. The reason why it is sticky and slimy is because it is a probiotic.  In other words, the helpful bacteria from this probiotic make it slimy and sticky. While the Japanese eat it every morning over rice with mustard, soy sauce, or other flavorings, I just eat it plain. I scoop up a big tablespoon of the stuff and quickly swallow it down. It doesn't taste good but knowing how good it is for me makes it tolerable.  Of note, my wife and two-year-old son also eat natto with me.  My older three children won't go near the stuff. One Reason Why the Japanese Rarely Get Heart Disease For decades researchers have tried to figure out why the Japanese rarely get heart disease and why they live so long.  Despite high rates of smoking among men, the Japanese are somehow still protected. One possible explanation may be natto.  Natto, or fermented soybeans, is their equivalent for cereal in the morning.  Natto contains nattokinase, a natural blood thinner, and is also off the charts in vitamin K2. For those not familiar with vitamin K2, vitamin K2 helps to keep calcium out of your arteries and into your bones where it belongs. Indeed, studies show that Japanese eating the most natto have the lowest rates of heart disease and strokes.  They also live the longest.  Interestingly, some studies show that it is only fermented soy that offers any of these benefits. What is nattokinase? Nattokinase is a food enzyme found in natto.  Natto,  in turn, is made from fermenting soybeans with the helpful bacteria called Bacillus natto.  Thus, to get nattokinase, you can either get it naturally from eating natto or in a supplement extract form called nattokinase. Natto vs. Nattokinase: Which is Best? In choosing between eating natto or taking a nattokinase supplement, I have always gone with natto.  The reason for this is really quite simple.  Natto is so much better for you than taking a nattokinase supplement.  To visualize what natto is doing for you just think of natto as nattokinase plus vitamin K2 in a probiotic form. When you take a nattokinase supplement, you don't get the probiotics and you don't get vitamin K2 either.  And when it comes to vitamin K2, no other food on this planet comes anywhere close to natto.  As I described in a previous article, vitamin K2 may be one of the best ways to protect your heart and bones from the aging process. I also worry about the purity of any supplement.  With supplements, you really never know what you are getting. My philosophy on supplements is that a supplement should be a supplement.  In other words, you should only consider a supplement when you can't get it naturally from food.  Given that natto can be easily purchased at your local Asian grocery store, or shipped over ice from an online source, most people should have no problem obtaining natto. How does nattokinase thin the blood? Whether you get nattokinase from eating natto or from taking a supplement...

Mar 24 2018
21 mins
Play

Rank #10: Is Nattokinase the Safest Blood Thinner?

Podcast cover
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Is Nattokinase the Safest Blood Thinner? Most of my heart patients are scared to death of blood thinners.  No one wants a blood clot, but yet no one wants to bleed to death either. Nattokinase may just be the safest blood thinner you have never heard of.  In this article, I'll teach you everything you need to know about this natural blood thinner. Why I Eat Natto for Breakfast Since my health turn around nearly seven years ago, natto has been a part of my daily breakfast.  This is a practice I described in our best selling book, The Longevity Plan.  And if you haven't read it yet, pick up your copy now to find out why this best selling book has consistently maintained a 4.9-star rating on Amazon! When I first tried natto, I'll admit I was grossed out.  Even though it smells like a dead rat what bothers me the most is how slimy and sticky it is. The reason why it is sticky and slimy is that it is a probiotic.  In other words, the helpful bacteria from this probiotic make it slimy and sticky. While the Japanese eat it every morning over rice with mustard, soy sauce, or other flavorings, I just eat it plain. I scoop up a big tablespoon of the stuff and quickly swallow it down. It doesn't taste good but knowing how good it is for me makes it tolerable.  Of note, my wife and two-year-old son also eat natto with me.  My older three children won't go near the stuff. One Reason Why the Japanese Rarely Get Heart Disease For decades researchers have tried to figure out why the Japanese rarely get heart disease and why they live so long.  Despite high rates of smoking among men, the Japanese are somehow still protected. One possible explanation may be natto.  Natto, or fermented soybeans, is their equivalent for cereal in the morning.  Natto contains nattokinase, a natural blood thinner, and is also off the charts in vitamin K2. For those not familiar with vitamin K2, vitamin K2 helps to keep calcium out of your arteries and into your bones where it belongs. Indeed, studies show that Japanese eating the most natto have the lowest rates of heart disease and strokes.  They also live the longest.  Interestingly, some studies show that it is only fermented soy that offers any of these benefits. What is nattokinase? Nattokinase is a food enzyme found in natto.  Natto,  in turn, is made from fermenting soybeans with the helpful bacteria called Bacillus natto.  Thus, to get nattokinase, you can either get it naturally from eating natto or in a supplement extract form called nattokinase. Natto vs. Nattokinase: Which is Best? In choosing between eating natto or taking a nattokinase supplement, I have always gone with natto.  The reason for this is really quite simple.  Natto is so much better for you than taking a nattokinase supplement.  To visualize what natto is doing for you just think of natto as nattokinase plus vitamin K2 in a probiotic form. When you take a nattokinase supplement, you don't get the probiotics and you don't get vitamin K2 either.  And when it comes to vitamin K2, no other food on this planet comes anywhere close to natto.  As I described in a previous article, vitamin K2 may be one of the best ways to protect your heart and bones from the aging process. I also worry about the purity of any supplement.  With supplements, you really never know what you are getting.  As supplements are totally unregulated, the blood thinning effects you get from bottle to bottle may not be the same. My philosophy on supplements is that a supplement should be a supplement.  In other words, you should only consider a supplement when you can't get it naturally from food.  Given that natto can be easily purchased at your local Asian grocery store, or shipped over ice from an online source, most people should have no problem obtaining natto.

Mar 24 2018
21 mins
Play

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