The 12 Healthiest Foods That You Need (Especially After 50)
https://www.youtube.com/watch?v=lyxcHOp6LhM

12 foods that you must be eating after
50 years old. In 10 years, when I'm 50,
I'll be applying this information. I'm
being very sarcastic because I'm
actually 61, and everything on this list
I am doing, and I'm going to share with
you why you should be doing this. So,
after 50, several things happen to your
body. The stomach acid starts becoming
weaker, so it's more difficult to pull
in B12, break down protein, pull in
minerals. You start losing the full
diversity of microbes, so you don't get
the full benefit of that. And a lot of
people develop something called anabolic
resistance, which is a condition where
it's more difficult to develop muscle.
And so, here you are doing the same
thing you did before 50, but your
muscles aren't responding, and there
seems to be quite a bit of inflammation
that occurs in our bodies when we get
older. So, every single one of these
foods is going to support all the things
that break down after 50. All right,
let's go to number one. Wild salmon or
sardines. I don't recommend getting the
farm salmon, get the wild salmon, it's
just a lot better. You can also do
sardines, which are less expensive. But,
the big benefit of this fatty fish in
sardines, it'll give you sufficient
omega-3 fatty acids. And there's two of
them, EPA, which has everything to do
with reducing inflammation, and then
also DHA, which has everything to do
with supporting your brain health. A
good portion of the fats in your brain
are made out of DHA. And the way that I
cook salmon is I will cut it in these
little cubes and fry it in butter, just
so it's slightly crispy on all sides.
And then, with the sardines, I highly
recommend you get the ones in extra
virgin olive oil, and make sure that it
has the bones in it and the skin, okay?
Because that's going to add some
additional collagen. Let's go to number
two. Whole eggs. And the type of egg I
would recommend is pasture-raised. You
definitely want to make sure you eat the
whole egg, including the yolk. In fact,
you have more protein per volume in the
yolk than the whites. Yolks have
literally almost the highest amount of
choline. Choline is good to prevent a
fatty liver. It's also good to support
brain health because it turns into
something called acetylcholine, which is
one of the main neurotransmitters of the
brain. And you have something else that
I think we need more of, and that is a
high-quality cholesterol. That's right.
We need cholesterol to make vitamin D,
bile, cellular membranes, and so there
is absolutely no credible information
out there that shows that eating eggs
with the cholesterol is going to put you
at risk for heart disease. That's not
going to happen. In fact, the egg is the
perfect ketogenic food because it's very
low in carbs, but it has virtually every
nutrient excluding vitamin C. All right,
number three, beef liver or cod liver.
Personally, I can't eat beef liver,
okay? So, I go for the cod liver, which
is actually
and both of these are super
nutrient-dense. Just consume the cod
liver and not the oil. If you can do
high-quality grass-fed beef liver,
that's probably even a little bit better
because you're getting
even more nutrients. It's actually the
best source of B12. Also, it's the
highest source of choline. So, you get
egg yolks and beef liver for choline.
Also, in top of that, you're going to
get coenzyme Q10, which is going to give
you energy because it supports the
mitochondria function. And as we get
older, we need more coenzyme Q10. Number
four, fermented vegetables in the form
of sauerkraut, kimchi, or pickles, but
I'm going to get the pickles in a
second. They've done a study on
increasing fiber versus increasing
fermented fiber as in sauerkraut. This
was at a Stanford University in 2021.
So, they split up the group, and half of
them got high-fiber diet. The other one
got a fermented food diet, sauerkraut
and kimchi, and other fermented
vegetables. After 10 weeks in the
fermented group, there was a decrease of
all 19 inflammatory markers. In the
fiber group, it showed very minimal
change. But if you get a high-quality
fermented vegetable, you're getting
high-quality fiber and the microbiome.
If you take care of your microbiome,
it'll take care of you, and it's
literally another organ because it
performs so many different amazing
things for you. There's two versions of
pickles you should know.
Lacto-fermented,
and then you have the pickles that are
just put in vinegar. This is cucumbers
and a salt brine that's fermented, so
you have a lot of microbiome on it. But
just regular pickles in this acidic
vinegar, you're not going to get any
microbes. But in this one, the
lacto-fermented, you're getting like 100
million to a billion microbes per gram.
You're probably going to have to find
this in the refrigerated section, and
it's going to look kind of cloudy, like
there's something in there.
With the regular pickles, you're not
going to see any cloudiness because
there's no bacteria in there. I have a
free download that I want to give to
you. This free download is my daily
routine in a checklist. This is the
routine that I use every day to feel
like I'm 18 years old, even though I'm
60 years old, and I want to give it to
you for free. And so there's a little
link down below, click it, and
definitely download that. All right,
let's talk about kefir. Is it the same
as yogurt? No. Yogurt literally is just
a couple different strains of bacteria
that rarely ever get through the stomach
acids. Kefir is more acidic, so the
microbes have adapted to that acidic
environment, and some can pass through
the stomach acidity and end up in the
small intestine and even in the large
intestine. Kefir contains about 30 to 56
different microbes, including friendly
bacteria and friendly yeast that yogurt
does not have and the yeast in kefir can
survive the stomach acids different than
bacteria. If you could find goat's milk
kefir, that would be the ultimate. Kefir
also has tryptophan which can also
enhance your melatonin to help you sleep
at night. People also that are lactose
intolerant usually can handle kefir
because of course the microbes eat up
most of the
milk sugar or the lactose. Number six,
arugula. I don't even classify it as a
salad, but I use it as a salad. Out of
all the things I can increase your
nitric oxide, which is good for the
arteries and circulation, arugula is at
the top of the list. Plus arugula has a
lot of other beneficial things for your
liver and other parts of your body. And
also, when I say garden salad, I'm
talking about lettuce that actually
comes from your garden, okay? Growing
your own lettuce. And mainly because you
get a lot of the microbes that go up
into that salad and so it's like a
probiotic. Way different versus what you
get at the store, which is hydroponic or
aeroponic. Now, I consume a tremendous
amount of onion and I'm going to tell
you why in a second. Onions, I put them
in the salad. I mix it with my burger.
The red onions give you certain things,
the yellow give you other things, but
you're getting a lot of quercetin from
onions, okay? Quercetin has been studied
to help clear out certain cells that are
called zombie cells, which are ones that
actually cause more inflammation in your
body. So quercetin is really good as an
anti-inflammatory. But out of all those
things, the fiber and the quercetin in
that onion are really good food for the
microbiome. So again, everything's
coming back to feeding that microbiome.
Let's talk about bone broth. Why would
you need bone broth? Collagen. After 50,
we lose our collagen, unfortunately. 30%
of our protein in our body is collagen,
yet when you eat a steak, you're only
getting 2 or 3% collagen because people
don't like to consume tough meat. So,
bone broth is a really good source of
collagen, but you can also get collagen
powder, put it in your coffee. Collagen
is the raw material that helps build up
the connective tissue of your body in
the joints, in your tendons, in your
ligaments. One of the most important
amino acids is glycine. A lot of people
are deficient in that. Having more
glycine can actually help you sleep
because it reduces your temperature by a
degree, and that apparently triggers a
good night's sleep. And you can get a
lot of glycine from bone broth,
collagen. Okay, red meat. Wait a second,
I thought red meat was cancer-causing. I
thought red meat was really, really bad
for us. That's false information. Okay,
you want to get grass-fed,
grass-finished red meat if you can get
it, but red meat is next level for your
health. This protein is needed for
structural purposes for our
biochemistry. Now, it doesn't have to be
a steak. It can be hamburger. But, red
meat has creatine, which actually can
help short bursts of exercise, help your
workouts, but also carnitine, which also
helps you shuttle these fatty acids into
the mitochondria. And as we age,
carnitine goes lower and lower and
lower. So, more red meat can help. So, a
lot of people ask me, "What supplements
do I recommend?" Now, of course, I'm not
biased with my own high-quality
supplement line, but if you go to Amazon
and type Dr. Berg supplements,
you'll find more information. Number
nine, seafood. Seafood is where you get
your trace minerals, like oyster giving
you zinc, especially like even selenium
for your thyroid. The farmers only put
three minerals back into the soil, NPK.
That's nitrogen, phosphorus, and
potassium. There's 90 more trace
minerals. Trace minerals are kind of the
cofactors for all of your biochemistry.
And you have a lot of chemistry going on
in your cells. Number 10, extra virgin
olive oil. It actually makes the back of
your throat kind of tickle or irritates
the back of the throat. And there's a
certain phytonutrient in extra virgin
olive oil that inhibits the same enzymes
that ibuprofen inhibits. So, it can
actually help you reduce pain and
inflammation. All right, aged cheese. I
consume it every single day. Aged cheese
is a great source of calcium in the
right form, healthy protein, healthy
fat, and it's a fermented product. But,
aged cheese gives you vitamin K2, which
keeps the calcium out of the soft
tissue, out of the joints, out of the
arteries, and in the bone. Let's talk
about number 12, dark chocolate or
cacao. Now, wait a second. Am I
recommending candy? No. You want at
least 85%
or more. And here's the catch-22. About
90 to 95%
of cacao in the chocolate, or if you're
just doing cacao itself, is not absorbed
in the small intestine. It travels all
the way down the large intestine, the
colon, where your gut microbes eat it.
So, again, I'm eating chocolate not for
myself, it's for my microbiome. So,
cacao greatly increases your nitric
oxide, which again supports the
cardiovascular system. There was also a
Japanese randomized controlled trial in
2025 that followed women eating dark
chocolate every single day. And they
went from 2.75
bowel movements per week to 4.95
bowel movements. So, it's like literally
five bowel movements a week. There's
another study with elite athletes given
40 g of 85% dark chocolate daily for 30
days. And they showed a significant drop
in something called zonulin, which is a
biomarker for leaky gut. So, like I said
before, if you eat, just support your
microbiome, it's going to help you. Now
that you know these 12 foods, you should
now look at the foods that you must
avoid, okay?
And for that information, I put it in
this video right here. Check it out.