Dr. Michael Roizen, a wellness expert, and author, is passionate about living longer and healthier lives, and he’s got some interesting ideas about how to do it. At 78 years old, Roizen claims to have a “biological age” of 57.6 years. Though there’s no universal agreement on how to measure biological age, Roizen’s approach focuses on how our choices can influence our genes and impact our overall health. He believes that by making smart decisions about what we eat, we can take control of our longevity.
One of the key points Roizen emphasizes is that while genetics play a role in life expectancy, our lifestyle choices are equally important. He talks about epigenetics, which is the study of how our behaviors and environment can cause changes that affect the way our genes work. Essentially, Roizen is saying that “your choices matter,” and you have the power to influence how long and how well you live.
To back this up, he refers to a study from 2023 published in the journal Nature, which found that people who stuck to a diet associated with longevity were more likely to live over a decade longer. This diet included more whole grains, nuts, and fruits while cutting back on sugary drinks and processed meats. According to Roizen, even making small changes to your diet can positively affect your health.
So, what are the foods that Roizen swears by? He shared seven foods that he includes in his diet each week, each chosen for its potential to boost longevity.
First on the list is olive oil. Roizen has a tablespoon of olive oil every day. A 2022 study published in the Journal of the American College of Cardiology found that people who consumed more than half a tablespoon of olive oil a day had a significantly lower risk of dying from cardiovascular disease, cancer, and neurodegenerative diseases. The benefits could be due to olive oil’s anti-inflammatory and antioxidant properties.
Next up is fish, specifically salmon and trout. Roizen tries to eat salmon weekly. Studies have shown that eating fish once or twice a week is linked to a lower risk of dying from various causes. Fish like salmon are high in vitamin D and omega-3 fatty acids, which are essential for heart health and cellular function.
Dark chocolate also makes Roizen’s list. He recommends eating a small amount daily, as it has been linked to lower blood pressure, lower cholesterol, and a reduced risk of heart disease. The antioxidants in dark chocolate are particularly beneficial, according to Dr. Florence Comite, a precision medicine specialist.
Mushrooms are another food Roizen enjoys frequently, at least five times a week. He even replaces the bacon in a traditional BLT sandwich with mushrooms to create a healthier “MLT.” Mushrooms are rich in ergothioneine, an antioxidant linked to a lower risk of coronary artery disease and cardiometabolic disease.
Avocados are also a staple in Roizen’s diet. A 2023 study in the Journal of the American Heart Association found that eating two servings of avocado a week is associated with a lower risk of coronary heart disease. Avocados are full of healthy fats that can help prevent cardiovascular disease, the leading cause of death and disability worldwide.
Finally, Roizen is a fan of cauliflower, which he uses to make a “cauliflower creamer” by blending it with olive oil. Cauliflower is part of the cruciferous vegetable family, which has been linked to a lower risk of cancer and the prevention of chronic diseases like Alzheimer’s, depression, and musculoskeletal disorders.
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Roizen’s approach to longevity is simple yet effective: make smart food choices that support long-term health. By incorporating these seven foods into your diet, you could potentially boost your lifespan and enjoy a better quality of life.
