THE Longevity Paradox

1 THE Longevity ParadoxHow to Die Young at a Ripe Old AgeSteven R. Gundry, MDwith Jodi LipperThis book contains advice and information relating to health care. It should be used to supplement rather than replace the advice of your doctor or another trained health professional. If you know or suspect you have a health problem, it is recommended that you seek your physician s advice before embarking on any medical program or treatment. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication. This publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this Longevity Paradox . Copyright 2019 by Steven R. Gundry. All rights reserved. Printed in the United States of America. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews.

2 For information, address HarperCollins Publishers, 195 Broadway, New York, NY books may be purchased for educational, business, or sales promotional use. For information, please email the Special Markets Department at editionDesigned by Bonni Leon- BermanLibrary of Congress Cataloging- in- Publication Data has been applied 978-0-06-284339-519 20 21 22 23 lsc 10 9 8 7 6 5 4 3 2 1 The Longevity Paradox Meal PlanDAY 1 BREAKFAST Green SmoothieSNACK Romaine Lettuce Boats Filled with GuacamoleLUNCH Arugula Salad with Hemp Tofu, Grain- Free Tempeh, or Cauliflower Steak and Lemon VinaigretteSNACK Romaine Lettuce Boats Filled with GuacamoleDINNER Cabbage- Kale Saut with Grain- Free Tempeh and AvocadoDAY 2 BREAKFAST Green SmoothieSNACK Romaine Lettuce Boats Filled with GuacamoleLUNCH Romaine Salad with Avocado, Cilantro Pesto, and Grain- Free TempehSNACK Romaine Lettuce Boats Filled with GuacamoleDINNER Lemony Brussels Sprouts, Kale, and Onions with Cabbage Steak DAY 3 BREAKFAST Green SmoothieSNACK Romaine Lettuce Boats Filled with GuacamoleLUNCH Hemp Tofu- Arugula- Avocado Seaweed Wrap with Cilantro Dipping SauceSNACK Romaine Lettuce Boats Filled with GuacamoleDINNER Roasted Broccoli with Cauliflower Rice and Saut ed Onions1 DAY 4 BREAKFAST Green SmoothieSNACK Romaine Lettuce Boats Filled with GuacamoleLUNCH Longevity Leek SoupSNACK Romaine Lettuce Boats Filled with GuacamoleDINNER Hemp Tofu- Arugula- Avocado Seaweed Wrap with Cilantro Dipping SauceDAY 5 BREAKFAST Green SmoothieSNACK Romaine Lettuce Boats Filled with GuacamoleLUNCH Creamy Cauliflower Parmesan SoupSNACK Romaine Lettuce Boats Filled with GuacamoleDINNER Cauliflower Fried Rice 2 Longevity - Promoting Acceptable FoodsOilsOlive oilAlgae oilCoconut oilMacadamia oilMCT oilAvocado oilPerilla oilWalnut oilRed palm oilRice bran oilSesame oilFlavored cod- liver oilSweetenersStevia (SweetLeaf is my favorite)

3 Just Like Sugar (made from chicory root [inulin])InulinYaconMonk fruitLuo han guo (aka monk fruit; the Nutresse brand is good)Erythritol (Swerve is my favorite as it also contains oligosaccharides)XylitolNuts and Seeds ( cup per day)Macadamia nutsPili nutsBaruka nutsWalnutsPistachiosPecansCoconut (not coconut water)Coconut milk (unsweetened dairy substitute)Coconut milk or cream (unsweetened, full- fat canned)HazelnutsChestnutsBrazil nuts (in limited amounts)Pine nutsFlaxseedsHemp seedsHemp protein powderPsyllium seeds or powder3 OlivesAllCoconut Yogurt (plain)Dark Chocolate72% cacao or greater (1 ounce per day)VinegarsAllHerbs and SeasoningsAll except chili pepper flakesMisoBarsAdapt Bar: coconut and chocolate ( )FloursCoconutAlmondHazelnutSesame (and seeds)ChestnutCassavaGreen bananaSweet potatoTiger nutGrape seedArrowrootIce CreamCoconut milk dairy- free frozen dessert (the So Delicious blue label, which contains only 1 gram of sugar per serving)4 Foodles (my name for acceptable noodles)Cappello s gluten- free fettuccine and other pastasPasta Slim shirataki noodlesKelp noodlesMiracle Noodle brand pastaMiracle Noodle Kanten PastaMiracle RiceKorean sweet potato noodlesPalmini Hearts of Palm LinguineWine (6 ounces per day)RedSpirits (1 ounce per day)Dark spirits like bourbon, scotch, dark tequila, dark rum, cognac, gin.

4 Avoid (limit all to their seasons except avocado)AvocadosBlueberriesRaspberriesBl ackberriesStrawberriesCherriesCrispy pears (Anjou, Bosc, Comice)PomegranatesKiwisApplesCitrus fruits (no juices)NectarinesPeachesPlumsApricotsFig sDatesVegetablesCruciferous VegetablesBroccoliBrussels sproutsCauliflowerBok choyNapa cabbageChinese cabbage5 Swiss chardArugulaWatercressCollardsKohlrabiKa leGreen and red cabbageRaw sauerkrautKimchiOther VegetablesTreviso, radicchioChicoryCurly endiveNopales cactus leavesCeleryOnionsLeeksChivesScallionsCa rrots (raw)Carrot greensArtichokesBeets (raw)RadishesDaikon radishJerusalem artichokes (sunchokes)Hearts of palmCilantroParsleyOkraAsparagusGarlicMu shroomsLeafy GreensRomaineRed- and green- leaf lettuceMesclun (baby greens)SpinachEndiveDandelion greensButter lettuceFennelEscaroleMustard greensMizunaParsleyBasilMintPurslanePeri llaAlgaeSeaweedSea vegetables6 Resistant StarchesTortillas (Siete brand only those made with cassava and coconut flour or almond flour)Bread and bagels made by Barely BreadJulian Bakery Paleo Wraps (made with coconut flour)The Real Coconut Caf Tortillas and ChipsIn ModerationGreen plantainsGreen bananasBaobab fruitCassava (tapioca)Sweet potatoes or yamsBlue or purple sweet potatoesRutabagaParsnipsYuccaCelery root (celeriac)Glucomannan (konjac root)PersimmonJicamaTaro rootTurnipsTiger nutsGreen mangoMilletSorghum popcorn Green papayaPlant- Based Meats Quorn.

5 Chik n Tenders, Grounds, Chik n Cutlets, Turk y Roast, Bacon- Style SlicesHemp tofuHilary s Root Veggie Burger ( )Tempeh (grain free only)Pressure- Cooked Legumes (or Eden brand canned)Lentils (preferred)Black soybeansChickpeasAdzuki beansOther beansPeas7 Disease- Promoting, Life- Shortening Foods to AvoidRefined, Starchy FoodsPastaPotatoesPotato chipsMilkBreadTortillasPastryWheat, rye, barley, rice, quinoa, soy, corn floursCrackersCookiesCerealSugarAgaveSwe et One or Sunett (acesulfame- K)Splenda (sucralose)NutraSweet (aspartame)Sweet N Low (saccharin)Diet drinksMaltodextrinVegetablesPeasSugar snap peasLegumesGreen beansChickpeas (including as hummus)Soy productsTofuEdamameSoy proteinTextured vegetable protein (TVP)Pea proteinAll beans, including sproutsAll lentilsNuts and SeedsPumpkin seedsSunflower seedsChia seedsPeanutsCashews8 Fruits (some are incorrectly called vegetables)CucumbersZucchiniPumpkinsSqua sh (any kind)Melon (any kind)EggplantTomatoesBell peppersChili peppersGoji berriesNon Southern European Cow Milk Products (these contain casein A1)Yogurt (including Greek yogurt)Ice creamFrozen yogurtCheeseRicottaCottage cheeseKefirGrains, Sprouted Grains, Pseudograins, and GrassesWheat (pressure- cooking does not remove lectins from any form of wheat)Einkorn wheatFarroKamutOats (cannot pressure- cook away the lectins)QuinoaRye (cannot pressure- cook away the lectins)BulgurWhite riceBrown riceWild riceBarleyBuckwheatKashiSpeltCornCorn productsCorn syrupPopcornWheatgrassBarley grass9 OilsSoyGrape seedCornPeanutCottonseedSafflowerSunflow er Vegetable CanolaAcceptable Animal Protein Sources in Limited AmountsDairy Products (1 ounce cheese or 4 ounces yogurt per day)Real Parmesan (Parmigiano- Reggiano)French or Italian butterBuffalo butter (available at Trader Joe s)GheeGoat yogurt (plain)Goat milk as creamerGoat cheese, goat butterGoat or sheep kefirSheep cheese and yogurt (plain)

6 Aged French, Italian, or Swiss cheeseBuffalo mozzarellaCasein A2 milk (as creamer only)Organic heavy creamOrganic sour creamOrganic cream cheeseFish (wild caught; 4 ounces per day maximum)Whitefish, including cod, sea bass, redfish, red or pink snapperFreshwater bassFreshwater perch, pikeAlaskan halibutCanned tunaAlaskan salmonHawaiian fish, like mahi- mahi, opakapaka, ono10 Shellfish (wild caught)ShrimpCrabLobsterScallopsCalamari (squid)ClamsOystersMussels (farmed okay)Abalone (farmed okay)Sea urchin (uni)SardinesAnchoviesSmeltPastured Poultry (not free range; 4 ounces per day)ChickenTurkeyGooseDuckPheasantQuailO strichPastured, non- soy or - corn fed, or omega-3 eggs (up to 4 daily), but limit whites, , make an omelet with 4 yolks and 1 white)Meat (grass fed and finished; 4 ounces per day maximum; once per week maximum)BisonWild gameVenisonBoarElkPork (humanely raised or pastured)LambBeefProsciuttoBresaolaLiver and other organ meats11 Meal PlansHERE ARE A few daily menus based on the recipes later in the book to give you an idea of what to eat on your free 1 BREAKFAST Blueberry Miso MuffinsLUNCH Creamy Cauliflower Parmesan Soup with a side of Bitter Green Salad with Walnut Blue Cheese DressingDINNER Roasted Broccoli with Miso Walnut Sauce, Mushroom and Thyme Braised Tempeh over cauliflower riceSNACKS & DESSERT avocado with Miso Sesame Dressing; piece of in- season fruitDAY 2 BREAKFAST Toasted Millet Grits with Spicy EggsLUNCH Roasted Broccoli with Miso Walnut Sauce, Mushroom and Thyme Braised Tempeh over cauliflower riceDINNER Lentil Broccoli Curry with Ginger Coconut Cauliflower Rice SNACKS & DESSERT Basil Lentil P t.

7 Mexican Chocolate Rice PuddingDAY 3 BREAKFAST Blueberry Miso Muffins (leftover from day 1)LUNCH Lentil Broccoli Curry with Ginger Coconut Cauliflower Rice DINNER Spinach Salad with Lentil- Cauliflower FrittersSNACKS & DESSERT avocado with Miso Sesame Dressing; Mexican Choco-late Rice Pudding12 WEEK 15 fast- mimicking days followed by 2 free daysWEEKS 2, 3, AND 44 free days, 2 calorie restriction days of your choice, and 1 brain- wash day; or6 free days and 1 brain- wash day; or5 free days and 2 brain- wash days; oradd as many days as you wish of the optional intensive care cleanse13 Other SupplementsBecause so many of you have asked, I am listing here the supple-ments that I currently take. By no means does the fact that I take them mean that you should. Also, I change supplements often, based on new research or the results of my laboratory test values or those of my here s the list in no particular order of GPCS pirulina tabletsCordycepsVitamin K2 Vitamin D3 Black cumin seed oilAshwagandhaBorage oilGinsengAged garlic extractAlpha- tocopherolCoriolusLion s maneChagaTurkey tailReishiOmega-7 (sea buckthorn oil)NutmegHops extractApigeninFisetinL- carnosineBrown seaweedHyaluronic acidUbiquinolRosemary extractSage leaf extractAlpha- caroteneLuteinLuteolin complex with rutinArtichoke extractQuercetinPterostilbeneVitamin C (timed release)Trimethylglycine (TMG)NaringinClovesSaffron extractSesame seed lignansHMR lignansPomegranate oilAllithiamineBenfotiamineL- lysineL- prolinePregnenolone14R- alpha- lipoic acid81 milligrams enteric- coated aspirinAgmatineTriphalaPQQL- glutathioneMyrosinase- activated sulforaphane glucosinolate (SGS)

8 ReloraBlack raspberryMoringaButyric acidGinkgo bilobaCoffee fruit extractDiethylaminoethanol (DMAE)Pyridoxal-5-phosphate (P-5-P)Riboflavin-5-phosphate (R-5-P)BiotinBioSil (collagen, keratin, and elastin)ChlorellaMulberry extractGlycineSilk protein complexN- A- C Sustain (N- acetyl L- cysteine)LithiumPotassium- magnesium aspartateGlucomannanFenugreekThymeCamu camuNicotinamide ribosideNicotinamide mononucleotideCranberry seed oilParsley capsules15 Soups and SaladsLongevity Leek SoupThe leeks in this soup are a wonderful Longevity food with loads of poly-phenols. Even better, it is perfect to eat during your five- day fast. It has a bright lemony flavor with a richness from the nutmeg that will keep you warm all 4 to 62 tablespoons extra- virgin olive oil1 pound leeks, cleaned and chopped2 stalks celery, diced3 cloves garlic, minced1 tablespoon chopped fresh thymeZest of 1 lemon1 large head cauliflower, cut into 2-inch florets1/2 teaspoon fresh nutmeg1 teaspoon fine sea salt, or more to taste2 teaspoons coarse black pepper2 quarts vegetable stock1 bay leafFinely chopped chives for garnishIn a large soup pot, heat the olive oil over medium- high heat.

9 Add the leeks, celery, garlic, thyme, lemon zest, and cauliflower along with the nutmeg, salt, and pepper, and saut over medium heat, stirring regularly until the leeks begin to the stock and the bay leaf and cook, covered, for 25 to 35 minutes, until the cauliflower is very using a stick blender, or transfer into a regular blender 16(continued)and blend until smooth (work in batches so as not to overfill the blender).Once pureed, return to the heat and cook for an additional 10 to 15 minutes. Taste, and adjust seasoning as garnished with chopped Miso Soup with Shiitake MushroomsWhen the weather s chilly, there s nothing like a rich, earthy bean soup and this one is full of polyamines and other antiaging compounds, and free of lectins!Serves 42 tablespoons extra- virgin olive oil1 large shallot, finely chopped3 cloves garlic, minced1 cup thinly sliced fresh shiitake mushrooms11/2 tablespoons fresh thyme, minced1 tablespoon fresh rosemary, minced3 tablespoons red miso paste6 cups Parmesan Bone Broth (page 311) or mushroom broth11/2 cups pressure- cooked lentils (Eden brand canned lentils okay)1 cup sliced kale, stems removedCoconut aminos, to tasteIn a large soup pot, heat the olive oil over medium- high heat.

10 Add the shallot and garlic and cook, stirring frequently, until the shal-lot is tender and the garlic is fragrant, about 3 the heat to medium and add the mushrooms, thyme, 17and rosemary. Cook an additional 3 to 4 minutes, stirring fre-quently, until the mushrooms are the miso paste and cook, stirring constantly, until the paste is incorporated into the vegetable the broth and lentils and cook for 20 to 30 minutes, the kale and cook, uncovered, an additional 20 minutes, until the kale is wilted and the soup is slightly the coconut aminos a little bit at a time, tasting until you like the flavor, then Cauliflower Parmesan SoupThis soup is best made with the Parmesan Bone Broth on page 311 it really highlights the flavors of the cauliflower. If you love a leek and potato soup or chowder, chances are this soup will be right up your alley. Plus, it s full of cruciferous cauliflower and brain- boosting olive 63 tablespoons extra- virgin olive oil1 sweet onion, minced2 stalks celery, diced3 cloves garlic, minced2 large heads cauliflower, cut into 2-inch florets1/2 teaspoon fresh ground nutmeg1 t