Kara Fitzgerald, ND is a recognized expert on functional longevity and epigenetics. She has written several consumer books as well as the Younger You program; additionally, she has contributed to functional medicine textbooks.
Her research has demonstrated that changing our eating habits can slow biological aging by up to three years. Her plan includes intermittent fasting and low-carb diet.
Apples
Fitzgerald is an IFM faculty member and naturopathic doctor, recently publishing a clinical trial demonstrating she could reverse biological age in only eight weeks with simple diet and lifestyle adjustments. Utilizing her research into epigenetics – which explores how environmental factors influence gene expression – she has made turning back biological clock a more accessible pursuit, encouraging individuals to do the same through nutrient-rich food, targeted exercise regimens, optimized sleep practices and mindful practices.
As part of its Younger You program, Rosemary can be an effective source of antioxidant carotenoid lutein that may help prevent skin aging. Fitzgerald suggests adding half a teaspoon to daily dishes as part of this strategy; other high-lutein sources include tomatoes, peppers and grapes.
Not only are herbs packed with essential nutrients, they can also promote a healthy gut. A properly functioning gut makes anti-ageing vitamins and minerals readily accessible to your body through absorption through your intestinal walls – including vitamin D, folate, B vitamins, omega-3 fatty acids zinc manganese iron.
An optimal low-sugar diet is crucial in order to prevent oxidative damage and slow the aging process, and The Younger You program encourages participants to consume most of their calories from non-starchy vegetables, fruits, lean proteins such as fish, poultry, organic meats eggs and nuts and seeds as well as two cups of green or oolong tea every day and sticking to an intermittent fasting window for two months or more.
Younger You program’s fitness component focuses on encouraging favorable methylation patterns through regular physical activity, such as walking or yoga sessions, in order to reduce mental decline and protect heart health. Regular exercise also reduces stress levels that contribute to rapid aging and increased disease risks; the program suggests engaging in moderate daily physical activity – such as 30-minute walks or yoga sessions, with adequate rest each night of 7-9 hours quality sleep – for best results.
Berries
Dr Kara Fitzgerald of the Institute for Functional Medicine recently completed a clinical trial demonstrating her ability to reduce people’s biological age by three years in eight weeks with just an easy diet and lifestyle plan containing three core elements – methyl donors, DNA methylation adaptogens, and healthy lifestyle changes which support balanced DNA methylation.
She advises consuming at least three 75g servings of berries every week (even just a handful is sufficient), since berries contain anthocyanins – antioxidants responsible for their red and purple hue. Anthocyanins may protect against metabolic damage while increasing energy production. She also suggests eating plenty of tomatoes and peppers which contain high concentrations of lycopene which is thought to prevent chronic diseases.
Mushrooms of all varieties – button, shiitake, and porcini mushrooms – are fantastic methyl donors. Mushrooms contain high concentrations of ergothioneine and glutathione which have the power to turn off genes associated with ageing. Tomatoes and peppers are both great sources of lutein which acts as an antioxidant carotenoid that supports skin health.
Liver is an excellent source of methylated nutrients such as B12, folate and choline, making it a source of “food-based multivitamin.” Fitzgerald advises eating three 75g servings each week as part of your health regimen – adding turmeric into meals (blend with black pepper and oil to increase absorption by 2000%) can also increase absorption significantly.
Her program incorporates multiple health-promoting behaviors that foster balanced DNA methylation, such as intermittent fasting, sleep hygiene, exercise and stress management. She recommends people conduct blood tests both before beginning her program and again eight weeks later to monitor any changes to diet or lifestyle changes made as part of it.
This book will have broad appeal, from those interested in the health-promoting properties of food they eat to those curious about how life experience influences gene expression. I highly recommend it!
Nuts and Seeds
Nuts and seeds sometimes receive a bad rep for being fattening, but the reality is they’re chock-full of protein and healthy fats that provide many health benefits. Plus, they’re packed full of essential vitamins, minerals, antioxidants, which have been shown to aid with weight loss, heart disease prevention, cognitive function enhancement, as well as being an excellent source of Vitamin E and other plant chemicals.
There is an array of nuts and seeds available today, from pistachios and almonds to pumpkin seeds and flaxseeds. All provide unique benefits while all being packed full of fiber, healthy fats and proteins – making them essential components of a plant-based diet as well as delicious add-ons for meals or snacks.
Nuts are an ideal addition to vegan or vegetarian meals, serving as an excellent source of iron, zinc and niacin (especially beneficial for pregnant women and those dealing with thyroid conditions). Nuts provide an alternative source of protein without animal products while being an excellent source of iron, zinc and niacin; making them an invaluable option in vegan or vegetarian dining!
Nuts and seeds are readily available and come in numerous varieties. When selecting nuts and seeds for consumption, it is wise to opt for raw varieties as heat from processing (done to help preserve them) can destroy some protective nutrients as well as lead to bacterial contamination. Purchasing them fresh ensures their best possible nutritional value as well.
Naturopathic doctor Kara Fitzgerald shares her groundbreaking clinical research on reverseing DNA methylation and aging through specific food choices, lifestyle practices and mindfulness techniques. She discusses how lifestyle choices, food and mindfulness techniques can all work to turn back biological age clock. Plus delicious recipes, superfood tips and mindfulness exercises you can incorporate into daily routine to reduce inflammation, enhance mood and look younger – this episode should not be missed by anyone wanting a long and healthy life! This episode should not be missed!
Eggs
Dr Kara Fitzgerald is an IFM faculty member and naturopathic doctor specializing in methylation pathways. Recently she published a controlled clinical trial that demonstrated her 8 week diet and lifestyle program was effective at significantly decreasing biological age among participants. Here she shares with me about these results as well as ways food can help slow or reverse our own aging processes and even turn back time.
Romilly Hodges: [00:34:57] Dr. Fitzgerald, it’s such an honor having you on my show! Your work in nutrition as well as with Younger You protocol has been incredible and would love to learn more about that protocol and what exactly it involves?
Kara Fitzgerald: Absolutely. My Younger You method is based on a groundbreaking study in which we were able to shed three years off people’s biological ages using food and lifestyle strategies alone – this was the first study ever of its kind that proved it wasn’t necessary to buy expensive biohacking tools or supplements to address aging at its source by targeting gene expression and DNA methylation with diet alone!
Diet is key to proper methylation; I emphasize leafy greens, cruciferous vegetables like broccoli and Brussels sprouts, berries, nuts and seeds–particularly those high in methyl donors like sunflower and pumpkin seeds as well as eggs which contain abundant amounts of choline as methyl donors–in particular as part of an overall wellness strategy. Furthermore, intermittent fasting and stress management play key roles.
[00:40:07] MH: What I really appreciate about your approach is how it goes beyond simply eating the appropriate foods; rather, you offer up all kinds of strategies to encourage others to adopt this way of eating. Your book includes many tips and tricks designed to make adopting this way of eating as effortless as possible for people.
Are You Following the Mediterranean Diet or Are They Incorporating Other Dietary Strategies? I know you’re an advocate of the Mediterranean diet, and we have an upcoming podcast about it with my friend Dr. Maria Marlowe; is there anything else people should include into their diets?
