New year, new diet, live forever?

It’s that time of year again. If you’re changing things up, there’s a lot of diets out there that claim to help you live longer. Our friends at Today, Explained ask: How much of this is real and how much of it is nonsense? Guests: Anahad O’Connor, health columnist at the Washington Post; Saul Justin Newman, researcher at the University College London Centre for Longitudinal Studies For show transcripts, go to vox.com/unxtranscripts For more, go to vox.com/unexplainable And please email us! [email protected] We read every email. Support Unexplainable by becoming a Vox Member today: vox.com/members Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:01Speaker 00

  Anyone who listens to Unexplainable knows that music is really important to me. So I want an amazing sound system. But I also want something that's easy, that just works. Sonos delivers on all fronts. The sound is incredible and my Sonos system follows me wherever I go. I can mix and match speakers in any room in my apartment, louder in the living room, quieter in the kitchen, and the Sonos app makes it all super easy. Visit sonos.com and build your system. Sonos, love the sound, feel the system.

• 0:37Speaker 01

  Give you and your team more time to focus on the work that matters. This is AMEX Corporate, one intelligent platform for company spending. With smart expense management to help capture details, categorize spend, and streamline expense submission and approval, there's less manual work for your team and greater visibility and control for you. Built to simplify, designed to scale. Get started at go.amex slash AMEX corporate. Terms apply.

• 1:09Speaker 00

  All right, Happy New Year. New year, new you, right? Maybe you're planning to start working out. Maybe you're doing Dry January. Or maybe you're going to totally change up your diet. And if that's the case, the next question is, which diet is actually best for you? A lot of people will tell you that if you eat just the right things, you might actually be able to live longer, like a lot longer. There's the Vegetables for Breakfast Diet, which one millionaire claims has slowed down his aging.

• 1:41Speaker 02

  This is freshly made with broccoli, cauliflower, black lentils, garlic, ginger, hemp seeds, and one tablespoon of extra virgin olive oil.

• 1:49Speaker 00

  There's the Fruit Peel Diet, which this 101-year-old billionaire says is going to help him live to 125.

• 1:56Speaker 03

  I eat the skins of bananas, the skins of oranges, the skins of pineapple.

• 2:02Speaker 00

  There's the Blue Zone Diet, which is based on places around the world where people are said to routinely live to 100 years old.

• 2:09Speaker 04

  The five pillars of every longevity diet in the world are whole grains, greens, tubers like sweet potatoes, nuts, and beans.

• 2:19Speaker 00

  Our friends at Today Explained did a great episode on this question, so we thought New Year's would be a great time to share it with you. They asked the question, is there a diet that can actually help you live longer? Or is a lot of this just a bunch of nonsense?

• 2:43Speaker 05

  Anahad O'Connor is a nutrition reporter for The Washington Post's Wellbeing Desk. He's been writing about food and health for more than two decades. Anahad, for maybe 10 or 15 years now, we've heard about these tech guys in Silicon Valley trying to hack their health and live forever. When did people start thinking diet equals health and health equals longevity?

• 3:06Speaker 06

  So I think this probably goes back to the dawn of our species. Throughout the centuries, there have always been diet and health gurus and doctors who promoted different foods. So human beings have always known instinctively that there's some connection between what we eat and how we feel and how healthy we are. That goes back at least thousands of years, if not longer.

• 3:31Speaker 05

  At least thousands of years. So it is not 10 to 15 years, and in the Bay Area, I was wrong about that. Tell me about some of the kind of luminaries or the people that we've chosen to follow over the years when they tell us what we should eat.

• 3:44Speaker 06

  We know in the United States that certainly throughout the past century, there have been diet gurus who promoted things like the low carb diet and the paleo diet and the South Beach diet, the low fat diet. These often start with people, sometimes doctors, sometimes just, you know, everyday people who decide that they know, you know, the foods or the diet that are going to help us live a longer, healthier life. And the interesting thing is that I started researching this years ago, and I noticed that a lot of these diet gurus actually tend to die prematurely. So you look, for example, there was a famous guy named Jerome Rodell, and you might recognize that last name. He helped to pioneer-

• 4:29Speaker 06

  The organic food movement in the United States in the 50s, 60s and 70s. And promoted the idea that organic foods are going to make you healthier, help you live longer. He famously went on the Dick Cavett Show in the early 70s and was bragging about how healthy he was because of his diet and told Dick Cavett he was going to live to be 100 and was, you know, saying that he had just fallen down a flight of stairs and he laughed all the way down as he was falling down the steps. You know, he was 72 at the time and he said, "I'm going to live to be 100 unless I'm quote unquote, run down by some sugar crazed taxi driver." And Cavett was really enamored of this and then they go to break and then they heard Jerome Rodale, who's sitting on the couch next to him, make a sort of snoring sound.

• 5:11Speaker 06

  It turns out he had had a heart attack right there on the couch moments after bragging about how he was going to live to 100 and died sadly. But that show never aired for obvious reasons.

• 5:23Speaker 05

  Let's talk about some of the other diets that we hear a lot about these days that we're told will help us live longer, if not forever. What springs to the top of your mind?

• 5:33Speaker 06

  So there are so many nowadays and I think there's something special about this idea that your diet can improve your health because people find it very empowering. And we know there's this connection between food and your health. And if you just make the right choices, then you will, you know, hit the longevity lottery.

• 5:55Speaker 06

  And so the popular diets today would be certainly the keto diet, which is the diet that Atkins famously promoted.

• 6:04Speaker 00

  It's been around actually a long time. The medical version of keto has actually been around for 100 years.

• 6:09Speaker 06

  It's very low carb, tends to be very high in fat and also protein. Breakfast, for example, is like eggs, avocado, bacon or sausage, things like that. There's the vegan diet, which of course is no animal-based foods. It's all plant-based foods. There is the paleo diet, which supposedly is a diet that our ancestors ate. And so people who follow this diet think, well, these are the foods that we evolved to eat. So if you just eat these foods and avoid the processed foods and the packaged foods that there are today, then you'll be healthier. Get in touch with the caveman.

• 6:40Speaker 00

  And inside, a paleolithic diet seriously reduces your risk for diabetes.

• 6:45Speaker 06

  Intermittent fasting has been a very big diet trend, very buzzy, something that a lot of people here in the tech community in the Bay Area love to follow.

• 6:54Speaker 00

  Now, some experts say that this helps consumers take in fewer calories, lowers your blood pressure, improves glucose levels, and even slows down the aging process.

• 7:04Speaker 06

  There's also low calorie diets. Make delicious recipes that are lighter in calories and added sugar.

• 7:10Speaker 04

  Weight watchers, easy one, two, three, success is a different story. Eat any food you crave. Every food has a point to spend. The Slim Fast plan can live up to its pledge because each shake is a delicious, nutritious, low calorie meal.

• 7:22Speaker 06

  A big buzzword in the diet space today is ultra-processed foods, and these are the packaged foods with lots of additives and, you know, sugar and fat and artificial colors and flavorings. And a lot of nutrition researchers think if we just avoid these foods, we'll all be much healthier. These are the foods that are actually killing us. One mechanism of how ultra-processed food can be associated with colorectal cancer is, again, through leading to increasing weight, increasing risk of diabetes, and other metabolic syndrome factors closely tied to colorectal cancer.

• 7:56Speaker 04

  In the last decade, the evidence has been slowly growing that ultra-processed food is harmful for us in ways we hadn't thought.

• 8:05Speaker 06

  So there's lots of different diets and approaches to this.

• 8:10Speaker 05

  Our listeners will know that about a year ago, I got really obsessed with ultra-processed foods. We did an episode. I was refusing to buy bread from the supermarket. I was insisting that I get it home. And it went on. That went on for maybe three months, four months, five months. I gave it up. This morning, I was in a crappy mood and I ate a Snickers bar, like literally 6:00 AM.

• 8:36Speaker 05

  So which diet are you on?

• 8:37Speaker 06

  I tend to follow a diet where I get a lot of whole foods. I try to avoid ultra-processed foods, but not always. I also have two little kids, so they tend to... Dictate our, our shopping and purchasing patterns. But I try to eat foods that are high in protein because I know that promotes satiety. Also helps to promote weight loss, generally good for your health. Avoid the ultra-processed foods with lots of additives and high in sugar and fat and salt. And try to eat sort of a Mediterranean kind of diet. A diet that has a lot of unsaturated fats. So things like olive oil, nuts, seeds, seafood.

• 9:18Speaker 06

  I like fermented foods like yogurt and kimchi and sauerkraut because these foods have probiotics, which are the friendly bacteria that help your gut microbiome. And that also plays a role in promoting good health.

• 9:33Speaker 05

  Have you heard of blue zones?

• 9:35Speaker 06

  Absolutely. Blue zones have been very influential in the nutrition and lifestyle medicine space. So the idea behind blue zones is that these are sort of pockets around the world where people have an unusually long lifespan compared to others. And it's thought that this is because of the different lifestyle habits they follow.

• 9:58Speaker 04

  People in blue zones are living a long time because they're socializing, because they know their purpose and they live their purpose. They live near nature. They keep their families close by. And we can map all of these to higher life expectancy.

• 10:11Speaker 06

  The diets they follow, which are supposedly plant-based with lots of fiber, lots of unsaturated fats, very little red meat supposedly, according to the, the Blue Zones book. But this idea has become really controversial lately. And there's some accusations that it's basically a mirage.

• 10:30Speaker 05

  We're going to talk about those accusations later in the show. But what seems to be at the heart of the skepticism about any of these diets is that diet research does not seem that trustworthy. We hear that something is really bad for us and then we hear, no, it's, it's fine for us. Remember the, I guess it's, this has been playing out over the last year or so. But remember, we were all told that like a glass of wine is great for you. And then we learned, no, actually, we don't think it is. Why is the research into what we eat and drink and how it affects our health? Why is it so dicey?

• 11:02Speaker 06

  Gosh, it's because nutrition science is so hard to do. Because if you want to do a study, for example, to answer this question, what is the diet that is going to help people live the longest? To do that study, you would have to recruit a large group of people, probably at least a thousand, 2,000 people, split them into groups, ideally from a very young age, and have them strictly follow different diets, a vegan diet, a Mediterranean diet, a low-carb diet, and just make sure they're eating all those specific foods. But we eat several times a day, and we get cravings, and we live in a world where there's so much food marketing and advertising, and we go to grocery stores where there are literally thousands and thousands of different food items we can buy.

• 11:47Speaker 06

  And so to do this study rigorously, you'd have to, ideally, actually give people the meals they're supposed to eat. You have to follow these people closely, make sure they're eating the foods. You have to look at their medical records. You have to follow them for years, if not decades, and see how these diets are impacting their lifespan. And that's just almost impossible.

• 12:07Speaker 05

  All right, so you've been covering food and health for 20 years. I've been reading articles like yours for 20 years. Surely, I would guess, there is a new diet trend coming. Do you agree? And have you any idea what it is?

• 12:22Speaker 06

  It's really hard to predict what's going to be next. There's always something new. And people are so tantalized by these diet gurus and health gurus who say, aha, I have found the secret. I know the magic sauce. If you just eat these foods, you'll be healthier, you'll live a longer life. I think people like having access to that special knowledge. It's very empowering.

• 12:50Speaker 06

  And oftentimes, they will go on these new diets and feel better and think, aha. They start writing about it on Twitter and on social media and putting out TikTok videos. Oh, I'm just eating this food, and look, I've lost weight. It's been amazing. But part of the reality is that almost any diet is going to be better than the standard American diet. So diet gurus are always pointing to say, look, these studies found that people lost this much weight on a vegan diet. These studies show that low carb diet was better, or these studies show that a paleo diet was so great for diabetes. Well, yeah, that's oftentimes because they're comparing this particular diet to the standard American diet that people are eating, which we know is terrible for you because we can see what's happened to obesity

• 13:32Speaker 06

  and chronic disease rates in the past, you know, four, five decades. So almost any diet you follow that's not the standard American diet is going to be better for you.

• 13:46Speaker 05

  That was Anahad O'Connor of The Washington Post. Coming up, the man who blew up the Blue Zones.

• 13:59Noam Hassenfeld?

  Support for the show comes from Sonos. Hey, Sonos, give me some music.

• 14:05Noam Hassenfeld?

  All right, one of life's great mysteries. You're listening to music in the living room. You gotta grab something from the kitchen. You don't want to take the speaker with you, but you also don't want to miss that beat drop. And this is where I introduce you to the magic of Sonos. Sonos sent me a couple of speakers to try out, so I've got to move two here in the living room. And then I walk down the hall.

• 14:30Noam Hassenfeld?

  I get in here to the kitchen, and I got a brand new Sonos Play right here on the counter. I can open the fridge, grab a seltzer.

• 14:48Noam Hassenfeld?

  And yeah, I didn't miss a second. And I can make each speaker louder or softer in the Sonos app, or if I'm using AirPlay, so I can make it louder in the kitchen without blasting whoever is still in the living room. It's all just easy, and it sounds amazing. These speakers are crisp, they've got great bass, and I'm especially impressed with the new Sonos Play. It packs this like truly awesome sound in a much smaller size. So I don't know if I want to.

• 15:21Noam Hassenfeld?

  Head outside for a minute. It's super easy and yeah, pretty nice out. Visit sonos.com and build your system. Sonos, love the sound, feel the system.

• 15:39Speaker 05

  Support for the show comes from TikTok. Being curious is endlessly rewarding. There are few better feelings, in my opinion, than asking a question and then having that question lead you down a rabbit hole. Might even be the beginning of a new set of interests that was not on your radar beforehand. Maybe you're looking up at the night sky one night and you start to wonder what the most distant thing you can see with a naked eye is. One place to start searching for answers to a question like that is TikTok. First, you might discover a video about the Andromedic Galaxy. And then, next thing you know, you're learning how to find different stars, or how to identify

• 16:22Speaker 05

  constellations, or how different astronomical discoveries got made, or how constellations got their names. You don't need serious equipment to make serious discoveries. Start with a simple question and suddenly you're somewhere you never expected to be. Your next discovery is waiting on TikTok. Learn more at tiktok.com/discovermore. At tiktok.com/discovermore.

• 16:54Speaker 00

  Black Friday is around the corner. Your biggest chance to grow sales this year, don't wait. Realize is Taboola's advertising platform for businesses, letting you launch campaigns on top premium websites beyond search and social. Add Realize to your media mix and scale this Q4. And as an exclusive offer for podcast listeners, new customers get $700 credit back. Just search Realize Podcast.

• 17:20Speaker 05

  It's Today Explained. I'm Noel King. Dr. Saul Justin Newman is a researcher at the Oxford Institute for Population Aging at University College London. He's currently writing a book on EEP, fraud and wishful thinking in aging research. And he says he found both of those things in the blue zones. What is a blue zone?

• 17:57Speaker 00

  Well, the blue zone was originally claimed to be a region where people reached a remarkable age at a remarkable rate. And the usual cutoff that they provide is age 100. So the general idea is that somewhere in the world, there are these remarkable regions where people reach age 100 at extraordinary rates.

• 18:15Speaker 04

  What if we could reverse engineer longevity? Well, I spent the last 20 years trying to do just that. But instead of looking for answers in Petri dishes or test tubes, I found five places around the world where people are getting the outcomes we want.

• 18:38Speaker 05

  And where are they?

• 18:39Speaker 00

  Well, they were claimed to be originally five. There was one in Costa Rica, one in Japan, one in Greece, one in America, and one in Sardinia.

• 18:50Speaker 05

  Why are they said to reach the age of 100 in these places?

• 18:53Speaker 00

  Well, there are nine claims for lifestyle that go along with the blue zones. And they're sort of called the power nine. There's the idea that people move naturally, that they have a sort of life purpose, that they eat a lot of plants, that they drink, that they have a sense of belonging, that they put loved ones first, and that they have a sort of what's called a right tribe, which is a bit of a vague definition. But the general idea is that they have a social circle.

• 19:20Speaker 05

  Who found them? Who popularized the idea of the blue zones?

• 19:24Speaker 00

  So Dan Buettner is a person who became famous. Famous for effectively riding their bicycle lots of interesting places. And founding a company, a marketing company off the back of that. And he decided while he was cycling places for the National Geographic that he wanted to know about the secrets of longevity.

• 19:41Speaker 04

  I never set out to be a longevity guru or fix America's healthcare system. I got here in a very unexpected way.

• 19:50Speaker 00

  He read this paper about the blue zones in Sardinia and he went around applying that concept to a large number of places. He effectively had pitched this to National Geographic as a story and the story was wildly successful.

• 20:02Speaker 05

  And it makes sense, right? You open up your National Geographic, there's a story about these places in the world where people seem to live forever. You can see why it's popular. You're a researcher on aging. When did you start looking into blue zones?

• 20:17Speaker 00

  I started looking into blue zones when I had published a theoretical paper that effectively says most of our old age data in the world should be statistical junk.

• 20:28Speaker 00

  And then when I started to look at individual cases, I instantly found out that the way that extreme age cases are validated is terrible. The world's oldest man was one of the first cases I investigated and it turned out that he had three birthdays and no birth certificate. Yeah, it's remarkable and he's still on the record books. Now, when I started digging deeper and deeper, I of course came across the blue zones. And at the time I had mapped more than 80% of the world's 110 year olds. And what was striking is that those 110 year olds were not falling in regions with good health. They were falling in regions that had terrible health. And surprisingly, that was the shared characteristic of most blue zones.

• 21:10Speaker 00

  I found that centenarians in the blue zones were missing or dead when the study was conducted. A centenarian is someone who is 100 years old or older. I found that the health in the blue zones was poor before, during and after they were established. I found that none of the supposed lifestyle patterns that were happening in the blue zones were actually happening. And I found that pension fraud was absolutely rife throughout many of the blue zones. So that many of these people were collecting the pension from the graveyard, in effect, where they were getting older on paper, but they were already dead.

• 21:46Speaker 05

  When you discovered that the places in the world that were said to be blue zones were, had some pretty shoddy record keeping and may even have had some fraudulent record keeping, where did your mind go? What did you think?

• 21:59Speaker 00

  Well, I mean, I was shocked at the depth of this. You know, I was expecting that there were going to be errors, there were going to be problems. But this is like discovering that 82% of data from the Hubble Space Telescope is just dust on the lens.

• 22:14Speaker 05

  Huh.

• 22:15Speaker 00

  And this got even worse when I started looking at these power nine claims for lifestyle that was supposed to support these remarkable, this remarkable attainment of, of blue zone longevity.

• 22:27Speaker 05

  What did you find?

• 22:28Speaker 00

  First case I investigated was Okinawa, because Okinawa has, it's Japanese and has beautiful surveys, and none of the power nine claims stood up to independent scrutiny. The central claim that people in Okinawa eat a lot of plants was nonsense. We have an extraordinary detail of people's diets in Okinawa going back to 1975, and they are dead last for root vegetable consumption, leafy vegetable consumption, pickled vegetable consumption. On, on the front page of the Netflix documentary is some purple sweet potatoes. Okinawa eats the least purple sweet potato, or any sweet potato, in all of Japan out of 47 prefectures, and they always have.

• 23:09Speaker 00

  So it's completely at odds with the characterization that's, that's occurred in these cookbooks. The diet looks absolutely nothing like what's in the cookbooks.

• 23:18Speaker 05

  We do hear in a lot of news stories about Japanese people tending to live longer than other people. Is that wrong?

• 23:25Speaker 00

  On average, no. But the reason is much more simple, and that's that Japanese people are rich, they have universal healthcare. And, you know, they have a generally, generally healthy lifestyle. But in the details, this all falls apart because Okinawa is the least healthy province. Uh, it has twice the poverty rate of any other region. They eat huge amounts of meat, most of it is highly processed. Even, even the simple claims do not match the claims made by the Blue Zones people.

• 23:59Speaker 05

  So Okinawa, not looking good. Any of the other Blue Zones leap out at you as places where, oh, boy, this is just not great?

• 24:08Speaker 00

  It's all not great. The American Blue Zone, Loma Linda, Dan Buettner has said to the New York Times that the way he found Loma Linda, it was that his editor at the magazine has said, you need to find an American Blue Zone. And so he's gone out and found Loma Linda. I should add, uh, the CDC measures Loma Linda for life expectancy and it's pretty average. At least a quarter of America lives longer than Loma Linda.

• 24:33Speaker 05

  We learned in the first half of the show that there are some things you can do. There are some ways in which you can eat that seem to extend your life. And they fall in line with what the Blue Zones seem to endorse. Limit your stress, eat whole foods, eat oatmeal, eat organic if you can. Are you taking issue with the fundamental idea that if people in Okinawa did eat the way the Blue Zone cookbook claims that they eat?

• 25:03Speaker 00

  What is going on here is that none of these recommendations bear any connection to the region's actual behaviours. Are they healthy? In some cases, of course, sure, exercise is good for you. That's fine, but that's not because it looks like anything like what people do in these regions. So I think the takeaway there is that, yes, there are healthy behaviours. But this is not the person you should listen to for advice. If you want to be healthy, go and talk to your GP. Don't listen to someone who's selling you a cookbook.

• 25:37Speaker 05

  All right, so if living in Okinawa or Loma Linda is not the key to living to 100, what is the key to a longer life? What do you think and what do you know?

• 25:47Speaker 00

  Well, I know that the CDC estimates this. They estimate the life expectancy cost of different behaviors. And they're very simple. If you don't smoke, you'll gain seven years of life expectancy. And if you exercise, more is better, but generally four to six years. And those are the biggest, most important things you can do.

• 26:09Speaker 05

  Don't smoke, exercise. You did not say anything about food.

• 26:13Speaker 00

  Food is a mess. We can't even decide if eggs are good for us after 50 years. I can't make any judgment on this because it's a mess. One striking thing about this is that Ansel Keys, who came up with the Mediterranean diet, he based the Mediterranean diet off the concept that people in southern Italy lived past 100 at remarkable rates. Now that that's not true, you have to ask some questions. So yeah, when you ask me about diet, I don't know. I don't know. I talked to your GP. That's really what it comes to. Because your GP is not selling you anything. I hope to God.

• 26:59Speaker 05

  That was Dr. Saul Justin Newman of the Oxford Institute for Population Aging at University College London. We did reach out to Blue Zones LLC for comment about Dr. Newman's claims, and we didn't hear back. In other publications and on the Blue Zones website, Dan Buettner disputes the claims that Dr. Newman makes. Today's episode was produced by Zachary Mack and Hadi Mawagdi. It was edited by Miranda Kennedy. It was fact-checked by Laura Bullard, and it was engineered by Andrea Kristin's daughter and Patrick Boyd. I'm Noelle King. It's Today Explained.

• 27:50Speaker 05

  Life can be messy and complicated, especially during the holidays. One thing that isn't: switching to the simplicity plan from Verizon. It's one plan, one price. Just $30 a line per month, for you or the whole family. Make the simple choice this season. Switch to Verizon and shop their best holiday deals today.

• 28:10Speaker 04

  Shop Black Friday appliance savings and get up to an extra $1,250 off select appliance purchases, like GE Profile. Plus, free delivery on appliance purchases of $398 or more. Make life easier with the fridge that doubles as your personal kitchen assistant. Or upgrade your laundry room with the UltraFresh Vent System Plus Front Load Washer, so your clothes stay fresh after every single wash. Shop Black Friday appliance savings with fast, free delivery at The Home Depot. Offer valid November 4 through December 2 at participating stores and at HomeDepot.com. U.S. only. See store online for details.