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THELongevityParadoxHow t o Die You ng ata R ipe Ol d AgeSteven R. Gundry, MDwith Jodi Lipper
This book contains advice and information relating to health care. It shouldbe used to supplement rather than replace the advice of your doctor or anothertrained health professional. If you know or suspect you have a health problem,it is recommended that you seek your physician’s advice before embarkingon any medical program or treatment. All efforts have been made to assurethe accuracy of the information contained in this book as of the date ofpublication. This publisher and the author disclaim liability for any medicaloutcomes that may occur as a result of applying the methods suggested in thisbook.the longevity paradox. Copyright 2019 by Steven R. Gundry. All rightsreserved. Printed in the United States of America. No part of this book maybe used or reproduced in any manner whatsoever without written permissionexcept in the case of brief quotations embodied in critical articles andreviews. For information, address HarperCollins Publishers, 195 Broadway,New York, NY 10007.HarperCollins books may be purchased for educational, business, orsales promotional use. For information, please email the Special MarketsDepartment at SPsales@harpercollins.com.first editionDesigned by Bonni Leon- BermanLibrary of Congress Cataloging- in- P ublication Data has been applied for.ISBN 978-0-06-284339-519 20 21 22 23lsc10 9 8 7 6 5 4 3 2 1
The Longevity ParadoxMeal PlanDAY 1BREAKFAST Green SmoothieSNACKLUNCHSNACKDINNERRomaine Lettuce Boats Filled with GuacamoleArugula Salad with Hemp Tofu, Grain- Free Tempeh, orCauliflower “Steak” and Lemon VinaigretteRomaine Lettuce Boats Filled with GuacamoleCabbage- K ale Sauté with Grain- Free Tempeh andAvocadoDAY 2BREAKFAST Green SmoothieSNACKLUNCHSNACKDINNERRomaine Lettuce Boats Filled with GuacamoleRomaine Salad with Avocado, Cilantro Pesto, and Grain- Free TempehRomaine Lettuce Boats Filled with GuacamoleLemony Brussels Sprouts, Kale, and Onions withCabbage “Steak”DAY 3BREAKFAST Green SmoothieSNACKLUNCHSNACKDINNERRomaine Lettuce Boats Filled with GuacamoleHemp Tofu- A rugula- Avocado Seaweed Wrap withCilantro Dipping SauceRomaine Lettuce Boats Filled with GuacamoleRoasted Broccoli with Cauliflower “Rice” and SautéedOnions1
DAY 4BREAKFAST Green SmoothieSNACKLUNCHSNACKDINNERRomaine Lettuce Boats Filled with GuacamoleLongevity Leek SoupRomaine Lettuce Boats Filled with GuacamoleHemp Tofu- A rugula- Avocado Seaweed Wrap withCilantro Dipping SauceDAY 5BREAKFAST Green SmoothieSNACKLUNCHSNACKDINNERRomaine Lettuce Boats Filled with GuacamoleCreamy Cauliflower Parmesan SoupRomaine Lettuce Boats Filled with GuacamoleCauliflower “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 myfavorite)Just Like Sugar (made fromchicory root [inulin])InulinYaconMonk fruitLuo han guo (aka monk fruit;the Nutresse brand is good)Erythritol (Swerve is myfavorite as it also containsoligosaccharides)XylitolNuts and Seeds (½ cup per day)Macadamia nutsPili nutsBaruka nutsWalnutsPistachiosPecansCoconut (not coconut water)Coconut milk (unsweeteneddairy substitute)Coconut milk or cream(unsweetened, full- fat canned)3HazelnutsChestnutsBrazil nuts (in limitedamounts)Pine nutsFlaxseedsHemp seedsHemp protein powderPsyllium seeds or powder
OlivesAllCoconut Yogurt (plain)Dark Chocolate72% cacao or greater (1 ounce per day)VinegarsAllHerbs and SeasoningsAll except chili pepper flakesMisoBarsAdapt Bar: coconut andchocolate Sesame (and seeds)ChestnutCassavaGreen bananaSweet potatoTiger nutGrape seedArrowrootIce CreamCoconut milk dairy- free frozendessert(the So Delicious blue label,which contains only 1 gram ofsugar per serving)4
“Foodles” (my name for acceptable noodles)Miracle Noodle Kanten PastaCappello’s gluten- freeMiracle Ricefettuccine and other pastasKorean sweet potato noodlesPasta Slim shirataki noodlesPalmini Hearts of PalmKelp noodlesLinguineMiracle Noodle brand pastaWine (6 ounces per day)RedSpirits (1 ounce per day)Dark spirits like bourbon,scotch, dark tequila, dark rum, cognac, gin. Avoid vodka.Fruits (limit all to their seasons except avocado)KiwisAvocadosApplesBlueberriesCitrus fruits (no awberriesPlumsCherriesApricotsCrispy pears (Anjou, rous VegetablesBok choyNapa cabbageChinese cabbageBroccoliBrussels sproutsCauliflower5
KaleGreen and red cabbageRaw sauerkrautKimchiSwiss chardArugulaWatercressCollardsKohlrabiOther VegetablesBeets (raw)RadishesDaikon radishJerusalem artichokes(sunchokes)Hearts of viso, radicchioChicoryCurly endiveNopales cactus leavesCeleryOnionsLeeksChivesScallionsCarrots (raw)Carrot greensArtichokesLeafy aweedSea vegetablesRomaineRed- and green- leaf lettuceMesclun (baby greens)SpinachEndiveDandelion greensButter lettuceFennelEscaroleMustard greens6
Resistant StarchesTortillas (Siete brand— onlythose made with cassava andcoconut flour or almond flour)Bread and bagels made byBarely BreadJulian Bakery Paleo Wraps(made with coconut flour)The Real Coconut Café Tortillasand 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: Chik’n Tenders,Grounds, Chik’n Cutlets,Turk’y Roast, Bacon- StyleSlicesHemp tofuHilary’s Root Veggie Burger(www.hilaryseatwell.com)Tempeh (grain free only)Pressure- Cooked Legumes (or Eden brand canned)Adzuki beansLentils (preferred)Other beansBlack soybeansPeasChickpeas7
Disease- Promoting, Life- Shortening Foods to AvoidRefined, Starchy FoodsPastaPotatoesPotato chipsMilkBreadTortillasPastryWheat, rye, barley, rice,quinoa, soy, corn floursCrackersCookiesCerealSugarAgaveSweet One or Sunett(acesulfame- K)Splenda (sucralose)NutraSweet (aspartame)Sweet’N Low (saccharin)Diet drinksMaltodextrinVegetablesPeasSugar snap peasLegumesGreen beansChickpeas (including ashummus)Soy productsTofuEdamameSoy proteinTextured vegetable protein(TVP)Pea proteinAll beans, including sproutsAll lentilsNuts and SeedsPumpkin seedsSunflower seedsChia seedsPeanutsCashews8
Fruits (some are incorrectly called vegetables)EggplantCucumbersTomatoesZucchiniBell peppersPumpkinsChili peppersSquash (any kind)Goji berriesMelon (any kind)Non– Southern European Cow Milk Products (these containcasein A1)Yogurt (including GreekIce creamFrozen yogurtyogurt)CheeseRicottaCottage cheeseKefirGrains, Sprouted Grains, Pseudograins, and GrassesWheat (pressure- cooking does Brown ricenot remove lectins from any Wild riceBarleyform of wheat)BuckwheatEinkorn wheatKashiFarroSpeltKamutCornOats (cannot pressure- cookCorn productsaway the lectins)Corn syrupQuinoaPopcornRye (cannot pressure- cookWheatgrassaway the lectins)Barley grassBulgurWhite rice9
OilsSoyGrape able”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 atTrader Joe’s)GheeGoat yogurt (plain)Goat milk as creamerGoat cheese, goat butterGoat or sheep kefirSheep cheese and yogurt(plain)Aged French, Italian, or SwisscheeseBuffalo mozzarellaCasein A2 milk (as creameronly)Organic heavy creamOrganic sour creamOrganic cream cheeseFish (wild caught; 4 ounces per day maximum)Alaskan halibutCanned tunaAlaskan salmonHawaiian fish, like mahi- mahi,opakapaka, onoWhitefish, including cod, seabass, redfish, red or pinksnapperFreshwater bassFreshwater perch, pike10
Shellfish (wild caught)Mussels (farmed okay)Abalone (farmed okay)Sea urchin psCalamari (squid)ClamsOystersPastured Poultry (not free range; 4 ounces per day)OstrichPastured, non- soy or - cornfed, or omega-3 eggs (up to 4daily), but limit whites, e.g.,make an omelet with 4 yolksand 1 white)ChickenTurkeyGooseDuckPheasantQuailMeat (grass fed and finished; 4 ounces per day maximum; once perweek maximum)LambBeefProsciuttoBresaolaLiver and other organ meatsBisonWild gameVenisonBoarElkPork (humanely raised orpastured)11
Meal PlansHERE ARE A few daily menus based on the recipes later in the bookto give you an idea of what to eat on your free days.DAY 1BREAKFAST Blueberry Miso MuffinsLUNCHDINNERSNACKS &DESSERTCreamy Cauliflower Parmesan Soup with a side of BitterGreen Salad with Walnut Blue Cheese DressingRoasted Broccoli with Miso Walnut Sauce, Mushroomand Thyme Braised Tempeh over cauliflower rice½ avocado with Miso Sesame Dressing; piece of in- season fruitDAY 2BREAKFAST Toasted Millet “Grits” with Spicy EggsLUNCHDINNERSNACKS &DESSERTRoasted Broccoli with Miso Walnut Sauce, Mushroomand Thyme Braised Tempeh over cauliflower riceLentil Broccoli Curry with Ginger Coconut Cauliflower“Rice”Basil Lentil “Pâté”; Mexican Chocolate “Rice” PuddingDAY 3BREAKFAST Blueberry Miso Muffins (leftover from day 1)LUNCHDINNERSNACKS &DESSERTLentil Broccoli Curry with Ginger Coconut Cauliflower“Rice”Spinach Salad with Lentil- Cauliflower Fritters½ avocado with Miso Sesame Dressing; Mexican Chocolate “Rice” Pudding12
WEEK 15 fast- m imicking days followed by 2 free daysWEEKS 2, 3, AND 44 free days, 2 calorie restriction days of your choice, and 1 brain- washday; 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 supplements that I currently take. By no means does the fact that I takethem mean that you should. Also, I change supplements often,based on new research or the results of my laboratory test valuesor those of my patients.So here’s the list in no particular order of importance.Hyaluronic acidUbiquinolRosemary extractSage leaf extractAlpha- caroteneLuteinLuteolin complex with rutinArtichoke extractQuercetinPterostilbeneVitamin C (timed release)Trimethylglycine (TMG)NaringinClovesSaffron extractSesame seed lignansHMR lignansPomegranate oilAllithiamineBenfotiamineL- lysineL- prolinePregnenoloneAlpha GPCSpirulina tabletsCordycepsVitamin K2Vitamin D3Black cumin seed oilAshwagandhaBorage oilGinsengAged garlic extractAlpha- tocopherolCoriolusLion’s maneChagaTurkey tailReishiOmega-7 (sea buckthorn oil)NutmegHops extractApigeninFisetinL- carnosineBrown seaweed14
BiotinBioSil (collagen, keratin, andelastin)ChlorellaMulberry extractGlycineSilk protein complexN- A- C Sustain (N- acetyl L- cysteine)LithiumPotassium- magnesium aspartateGlucomannanFenugreekThymeCamu camuNicotinamide ribosideNicotinamide mononucleotideCranberry seed oilParsley capsulesR- a lpha- lipoic acid81 milligrams enteric- coatedaspirinAgmatineTriphalaPQQL- glutathioneMyrosinase- activatedsulforaphane glucosinolate(SGS)ReloraBlack raspberryMoringaButyric acidGinkgo bilobaCoffee fruit extractDiethylaminoethanol (DMAE)Pyridoxal-5-phosphate (P-5-P)Riboflavin-5-phosphate (R-5-P)15
Soups and SaladsLongevity Leek SoupThe leeks in this soup are a wonderful longevity food with loads of polyphenols. Even better, it is perfect to eat during your five- day “ fast.” It hasa bright lemony flavor with a richness from the nutmeg that will keep youwarm all day.Serves 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. Addthe leeks, celery, garlic, thyme, lemon zest, and cauliflower alongwith the nutmeg, salt, and pepper, and sauté over medium heat,stirring regularly until the leeks begin to wilt.Add the stock and the bay leaf and cook, covered, for 25 to 35minutes, until the cauliflower is very tender.Blend using a stick blender, or transfer into a regular blender16
and blend until smooth (work in batches so as not to overfill theblender).Once pureed, return to the heat and cook for an additional 10 to15 minutes. Taste, and adjust seasoning as needed.Serve garnished with chopped chives.Lentil 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 freeof 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. Addthe shallot and garlic and cook, stirring frequently, until the shallot is tender and the garlic is fragrant, about 3 minutes.Reduce the heat to medium and add the mushrooms, thyme,(continued)17
and rosemary. Cook an additional 3 to 4 minutes, stirring frequently, until the mushrooms are tender.Add the miso paste and cook, stirring constantly, until the pasteis incorporated into the vegetable mixture.Add the broth and lentils and cook for 20 to 30 minutes, covered.Add the kale and cook, uncovered, an additional 20
The Longevity Paradox Meal Plan DAY 1 BREAKFAST reen SmoothieG SNACKomaine Lettuce Boats Filled with GuacamoleR LUNCHrugula Salad with Hemp Tofu, Grain-A Free Tempeh, or Cauliflower “Steak” and Lemon Vinaigrette SNACKomaine Lettuce Boats Filled with GuacamoleR DINNERabbage-C Kale Sauté with Grain-Free Tempeh and Avocado DAY 2 BREAKFAST reen SmoothieG .
