The Bible's Grocery List: 10 Foods That Slow How Fast You Age

Today, I'm going to walk you through the 10 Biblical superfoods that will make you look and feel 20 years younger. Moses was 120 years old when he died, and the Bible makes a point of telling us his eyes were not weak, and his strength had not left him. Caleb, at 85, looked at Joshua and said, "I am as strong today as the day Moses sent me out. Give me the mountain." So, here's my question: What were these men eating? Solomon had his daily provisions to give him strength and wisdom. Queen Esther, it's said that she was the most beautiful woman in the land. What did she eat? And let's also talk about: What did Jesus eat on a daily basis? Today, I'm going to walk you through the top 10 superfoods that are talked about in the Bible that can extend your lifespan and improve your overall health. So, now we know the answer, and modern research has finally caught up to it. The foods Scripture names over and over have been put through randomized clinical trials over the last 20 years. And one of them reduced wrinkles in 24 weeks significantly. One of them thinned artery walls in a single year, reversing heart disease. And one is linked to nearly 5 extra years of life. And the people spending tens of thousands of dollars a year at longevity clinics, most of them aren't eating a single one of these, and they could be the most important thing that you could eat ever for longevity. So, in the next 30 minutes, I'm going to give you all 10. The verses, the studies, and the exact amount for each one. No theories, just a grocery list. And make sure to stay to number eight because that's the wrinkle study. Number seven switches on your body's own Ozempic for free. And number one is what I'd start eating tomorrow morning. And as we go, count how many of the 10 you already eat every week. And let me know which of these you're eating in the comments section because I read them. You know, I can look in someone's grocery cart and tell you, within a few years, how fast their body is aging, not from their birthday, but from what's in their shopping cart. Seed oils, farmed fish, grain-fed meats, sweetened yogurt, sugar in everything. That cart is aging you from the inside out, and it was sold to you as being healthy in a lot of cases. And real quick, before I dive into this list, if this show has ever helped you, hit the Subscribe button right now. It takes 1 second, and it's the number-one thing you can do that puts this message in front of more people, and I'd be extremely grateful for it. Then, share this episode with one person who's trying to get healthy. You know who they are. Send it to them before you forget. So, here's the list and the roadmap we're going to walk through: wild-caught fish, like Jesus ate; pomegranates; extra virgin olive oil; figs; grass-fed red meat; raw honey; bitter herbs; walnuts and almonds; garlic and onions; and then cultured dairy from goat and sheep. And then, I actually have two bonus foods that are incredibly important I'll hit on the end, as well. Welcome to The Dr. Axe Show. I have a very exciting announcement. We just found out that Heal Your Cells is officially a New York Times bestseller. And that's entirely because of you. I just want to say thank you for showing up. Thank you for sharing this work, and thank you for believing in the power of cellular health. If you haven't grabbed your copy yet, you can find it on Amazon, Barnes & Noble, or your favorite book retailer. Also, if you've already ordered, but haven't claimed your bonuses yet, make sure to go to healyourcells.com and enter your email and your order number, and we'll send you hundreds of dollars in free content. Again, that's healyourcells.com. By the way, that free content includes a peptide guide, natural healing recipes, a masterclass, and loads of other free content. I'm so excited for you to read this content. I hope it's going to change your life. So, you have two ages: the one on your driver's license and the one inside your cells. And your cells keep their own clock: how long your telomeres are, how well your mitochondria make energy, and how much inflammation is smoldering in the background. And that inner age can run 10 years or more ahead of your birthday, or 10 years behind. And the biggest lever you own is what's on your fork three times a day. And there are foods in the Bible that can help reverse the clock. In fact, listen to how much food can impact your biological age. According to one study, if you're following a Mediterranean-like diet to support brain health, it can add 7.5 years to your life. Adding in just 10 g of fiber a day can add over 5 years to your lifespan. Eating a diet that's higher in omega-3 fats, 4.7 years to your lifespan. So, the reality is this. Following a diet based on what people eat in the Mediterranean, which is probably the closest to a Biblical diet today, or the biblio diet, can make a radical difference in your health and lifespan, whether it be reversing chronic illness or extending your lifespan. And here's the main thing to know: We age because the body slows its ability to repair. Something I call inflammaging, this low low-grade inflammation ages us. Oxidative stress, these free radicals start to rust our cells in our body. Mitochondrial dysfunction, your body not making enough cellular energy. Microbial dysbiosis, not having a healthy gut microbiome. Cellular senescence and impaired autophagy, where your body cannot get rid of dead or dying cells. And stem cell exhaustion, where your body can't regenerate. Now, here's the good news. These hallmarks of aging, the things that actually cause us to age and build disease, all of them can be impacted by these foods. And near the end, I'm actually going to show you a chart or walk you through a chart that actually shows you which food affects which hallmarks of aging. And the last thing before I dive into the top 10 list, I built out for you a free 7-day Biblical health plan that goes through exactly what to eat for breakfast, lunch, and dinner, has your shopping list, has everything you need on it. It's free. The link is in the show notes, in the description. Grab it now so you don't have to take notes. And then, let's dive in. All right, the number-one superfood of the Bible is wild-caught fish. This is the food that Jesus ate after the resurrection. It says in the Bible in Luke 24, "And they gave him a piece of broiled fish, and he took it, and he ate it." We know that fatty fish is rich in EPA, which reduces inflammation; DHA, which supports cellular health, at your cell membrane; it supports brain and neurological health; it's critically important during pregnancy. So, these omega-3 fatty acids reduce inflammation and support neurological health. In fact, in one study, if somebody was low in DHA, this fatty acid you find in wild-caught fish, it decreased brain age. People had smaller brains, and it aged their brain by 2 years, according to the medical journal Neurology, and this study was published in 2012. Now, here's an important thing to know. The wild-caught fish that Jesus ate in the Bible was not what some of us are eating today. Now, today, we have a lot of farm-raised fish, and, on average, they have seven times the amount of toxins, something called PCBs, that age our liver and our cells. So, when you're buying fish, you want to make sure it's wild-caught, like sockeye salmon, king salmon, sardines. But wild-caught fish only in terms of it being a Biblical superfood. And listen to this study on fish. Researchers followed over 2,000 adults over 65 in the Framingham Heart Study. They followed them for 11 years, measuring their omega-3 levels in their red blood cells. The highest group lived roughly 4.7 years longer than the lowest, and the Omega-3 Index predicted early death as accurately as smoking. In the earlier report, the top group had a 34% lower risk of dying from all causes. And by the way, they're referencing a blood test there, and this is a blood test that I run in my local clinic, and I run at the Health Institute, because I think it is one of the most important blood markers you can ever run. In fact, for me, it is a top 10 blood marker, if not a top five blood marker, I do with all my patients. And it's looking at how many omega-3s do you have in your cells and in your blood, and what's the ratio of omega-3s to omega-6s? And it's one of the greatest determining factors of inflammation, neurological health, heart health, and it also impacts hormonal health, because, of course, fatty acids are very important for your body making hormones properly. By the way, when we look at groups of people that have the greatest health, the top 20% of the healthiest people in the United States have the highest omega-3 levels. Now, here's something that might surprise you. Even our top 20% in the United States fall below where the healthiest country in the world lives, and Japan typically always ranks in the top two, and Japan's omega-3 level is far higher than even the top 20% in the United States. So, if you want to live a long, healthy life, reverse disease, there is such great value in knowing your Omega-3 Index. By the way, if you want to get that blood test done, you can go to cellrx.com and get that as part of your blood work panel. But overall, the greatest way to boost up your omega-3s is eat more wild-caught fish, like salmon, sardines, tuna, halibut. You want to get more omega-3s. And and it's best to get it from fish, but if you can't get it from fish, then you want to get a high-quality omega-3 supplement. And you also think about how fish is such a core part of the Bible. You know, it's the first food Jesus ate after the resurrection. We think about Peter and Andrew, what were they doing when they met Jesus? These guys were fishermen. They were bringing in a haul of fish, or they didn't bring it in until they met Jesus, and then they brought in a big catch. Jesus says to them, "I will make you fishers of men." And of course, there's the miracles of the feeding of the 5,000 and feeding of the 4,000 with fish and loaves of bread. So, wild-caught fish is an amazing Biblical superfood we should all try and get in our diet because of its high omega-3 content, its high protein content, and also antioxidants, like astaxanthin, found in things like wild salmon. The number two Biblical superfood are pomegranates. This is a fruit that was actually carved into Solomon's Temple. It represented abundance and longevity. Here's some interesting facts about pomegranate. It's one of the seven species talked about that we'll find in the Promised Land in Deuteronomy 8. There are 200 pomegranates carved onto each temple pillar in the Temple of God in the Bible, and it's embroidered on the hem of the high priest's robe, according to Exodus 28. Now, here's why pomegranates are so fantastic in healing, is they're high in a compound called ellagic acid or ellagitannins, which your gut bacteria can turn into a longevity compound called urolithin A. This actually switches on mitochondria recycling and helps your body create more new mitochondria. Now, here's another fact: Only about 40% of people can convert ellagic acid into urolithin A, which is what you need for longevity. However, studies have shown over time that if you continue to eat more and more pomegranates, your body gets better at converting it. And if you consume it with while getting more probiotics, like taking a probiotic supplement, or doing things like goat's milk yogurt or kefir, or coconut kefir, over time, your body will get better at making urolithin A. So, one of the best combos you could ever have is combining kefir or yogurt with pomegranates. And of course, the antioxidant power of pomegranates are mind-blowing. They have three times more antioxidants than red wine or green tea. And listen to this study: There's research that shows that drinking pomegranate juice will actually make your arteries younger. Patients with narrowed carotid arteries, of course, this is is important for if your carotid artery narrows, it greatly increases your risk of things like a stroke, number one, also of a heart attack. So, in this study, they looked at people who did drink pomegranate juice versus those who didn't. And in the group that didn't drink pomegranate juice, the artery wall thickened 9%. However, in the pomegranate group, it thinned by up to 30%. Think about that. A 30% reduction in how clogged your carotid artery is. And the total antioxidant status of people who drank pomegranate juice rose by 130%, and systolic blood pressure fell by 12%. So, eating actual pomegranates, or having pomegranate juice around your workouts, is tremendous for your overall health, especially for reversing the age of your heart and cardiovascular system. The number-three Biblical superfood to extend your life and reverse disease is extra virgin olive oil. In fact, the Bible says use olive oil to make your face shine. Psalms 104 says, "Wine that gladdens the heart, and oil to make his face shine." Psalms 52 says, "And I am like an olive tree, flourishing in the house of God." Olive oil was incredibly important in the Bible. It was used to anoint kings. It was used as part of the holy anointing oil. So, when you read in the Bible in areas in James or even the Old Testament where it says, "Hey, go to the elders of the church, have them pray for you for healing, have them anoint your head with oil," that was likely a mixture of olive oil with essential oils that was actually used for healing purposes. And the reason why olive oil is so therapeutic is it has oleocanthal, which works like ibuprofen. Doing around 3 tablespoons daily equated to about 10% of an adult dose in terms of the compounds that work in ibuprofen. Of course, they're all natural and much better. Also, there's a compound in olive oil called hydroxytyrosol, also in addition to that vitamin E, and these guard your collagen in your body, keeps from collagen degradation. That's why it makes you look younger when you consume more olive oil. It's protecting your collagen. Also, it keeps LDL cholesterol from oxidizing, so it improves heart health. And according to a study, the people that consume the highest amount of olive oil had 31% less severe skin photoaging. So So people Let me interpret this for you. Those people, their skin aged and looked 31% younger. Now, here's my prescription for you with olive oil. You want to do about 2 to 4 tablespoons of extra virgin olive oil daily. When you buy it, you want it to have a harvest date, it should be in a dark bottle, it should taste herbaceous and peppery, maybe tingle or burn the back of the throat a little bit, and ideally be higher in polyphenols. Now, I do want to mention one more study before we jump into the next Biblical superfood. There was a study called the PREDIMED trial, and it was a randomized trial on 7,447 adults who all had high heart risk. And they followed a Mediterranean diet and used a liter That's right, a liter of extra virgin olive oil a week. Over about 5 years, the olive oil group had roughly 30% fewer heart attacks, strokes, and cardiovascular deaths, and the trial was stopped early because the benefit was so clear. And this was a study published in the prestigious New England Journal of Medicine. Here's what they found after 28 years of people doing just a 1/2 tablespoon a day: 29% less neurodegenerative diseases, 19% less death, 19% less heart disease, 18% less respiratory disease, and 17% less cancer when you did just a 1/2 tablespoon of olive oil daily. The number four Biblical superfood is actually one of my favorites, they're figs. In Isaiah 38, it talks about King Hezekiah, it said he was dying. And Isaiah prescribed him to take a make a poultice of figs and hold it on the area where he had the tumor that was killing him. And because of that, he lived an additional 15 years. Now, how is it possible that figs could actually kill a tumor? Well, there's a compound in figs called ficin, which actually breaks down protein, improves blood flow to an area. But overall, it acts as what we would call it's a it's a proteolytic enzyme. It breaks down cancer cells, improves oxygenation of the tissues, improves blood flow, but it has incredible healing properties. So again, it's the ficin in figs that have all of these healing and even anti-cancer benefits. Now, by the way, I do want to mention there are other foods that have similar compounds. Kiwis have actinidin. Ginger has gingerols. And pineapple has bromelain. These are all proteolytic enzymes that actually help break down tumors. And in Chinese medicine, we would say it improves stagnation, bringing blood and oxygen to the area. And when you look at figs, they're also very fiber-rich. In fact, you're getting about 10 g of fiber per 100 g of dried figs. That's more than prunes. Also, they contain fiber that feed good gut bacteria and reduce inflammation. They're also very high in calcium, they're extremely high in potassium and magnesium, and they're good for both your bones and your blood pressure. And of course, we know the famous story in the Bible where Jesus goes up to a fig tree, and because it's not bearing fruit, he causes it to wither. The number five superfood of the Bible is grass-fed red meat. Whether that be lamb or beef or even venison. In the Bible, Abraham ran to the herd and chose a tender calf for his three visitors. You know, this is the part in the Bible where, you know, Abraham and Sarah hear from the angel of the Lord, and he says, "You're going to be able to give birth." And Sarah laughs, saying, "Listen, I'm 90, you know, Abraham's, you know, 99 years old. How's this going to happen?" We also see the reference to red meat in the story of the prodigal son, when the father kills the fattened calf. We also see this in Exodus and the Gospels when when it talks about the Passover lamb. So, red meat done right, when it's grass-fed, slaughtered Biblically, is an incredible superfood. One reason why it's so beneficial is muscle is your body's longevity organ. And after 30, you lose 3% to 8% of it every decade. Red meat is high in carnosine, creatine, coenzyme Q10, B vitamins, including vitamin B12, zinc, and heme iron. And these are found in the highest amounts in red meat, and you can only get them in animal-based foods. It's also high in amino acids, like taurine, which is critical for liver health and gallbladder health and for creating cellular energy. Now, I do want to say this. I am a much bigger fan of consuming lean red meat than fatty for most people. I think you're better off getting more of your fat from things like extra virgin olive oil and walnuts and pumpkin seeds, avocados, and other plants. And getting a little bit of red meat from fat definitely can be healthy, you just don't want to go overboard. So, when you're buying grass-fed burgers, you're better off buying the 90/10, leaner burgers, or 85/15. Or if you're choosing between steak, the steak is typically better for the rib eye, unless you've got a serious health problem, and and then you need to be following a ketogenic diet, or if you've got a mold issue, or histamine overactivation, or or a brain tumor. But for the most part, going leaner is a little bit better. Another important thing to know about red meat is that it's really nourishing for your blood. And if women are going through their menstrual cycle and losing blood, it's even more important that you're getting heme iron. So, you want to make sure you're getting plenty of blood-building nutrients in those cases. By the way, one of the most important things to note here when I'm talking about red meat is, there is a vast difference between 100% grass-fed and grain-fed. Same animal, completely different fat ratios. If you're eating grass-fed meat, you're getting two to five times more omega-3 fatty acids, you're getting double the amount of CLA, which helps you burn fat and fight cancer, you're getting triple the amount of vitamin E, and you're getting up to 10 times more beta-carotene. So, a lot of times, I see these studies that show, "Oh, the red meat eaters tend to be less healthy." That's because the majority of red meat people are eating today is grain-fed, and so it's lower in nutrients, it's higher in fats that you don't want, and it there it's going to cause inflammation. And also, a lot of this meat today has excess hormones, genetically modified residue in the tissue. There's all kinds of issues there. But if you're doing organic, 100% grass-fed, it can be incredibly healthy, and it is a Biblical superfood. If you've been told your blood work is normal, but you feel anything but normal, you're not imagining it. A standard blood work panel was never built to show you what's actually going on in your cells. And your standard primary care doctor will likely never connect the dots between all of your symptoms and what's starting in your cells. And the cellular blood work analysis that I created was built just for this. It's an at-home kit that also comes with a full-hour review with a senior health advisor, who will show you what is going on deep in your cells and if one of our healing protocols might be right for you. We've got hundreds of five-star reviews on Trustpilot, and most of them started right where you are. If you're ready to finally be heard, then go to mybloodwork.com to book your cellular blood work analysis today. All right, so that's five down. We have five to go. And the five coming are the ones people email me about all the time. And if you're getting something out of this, do me a favor. Hit the Subscribe button so you don't miss next week. And drop a comment: Which of these first five you're already eating? I'm keeping score right now. Number six Biblical superfood, raw honey. In Proverbs 24, it says, "Eat honey, my son, for it is good." In Exodus 3:8, when God is promising the Israelites the Promised Land, he said, "It is a land flowing with milk and honey." And we see John the Baptist eating locusts and honey in Matthew 3. The key thing with honey is this, is you want to eat it, but not too much. Now, here's why honey is so beneficial. It has 180-plus compounds, enzymes, propolis, pollen, polyphenols, sometimes royal jelly. One of the compounds in it, glucose oxidase, actually makes a unique type of hydrogen peroxide, which is why honey never spoils, and it actually helps heal your wounds. It also feeds good bacteria, it's lower on the glycemic index than table sugar. It's fantastic. And here's the crazy part. There is a study that showed that the sugar actually lowered blood sugar, that honey actually lowered blood sugar. The University of Toronto researchers pulled 18 controlled trials on over 1,000 people, where the median dose was about 2 tablespoons of honey a day for 8 weeks. Honey lowered fasting blood sugar, total and LDL cholesterol, triglycerides, and markers of fatty liver disease, and raised HDL cholesterol. The benefits came from raw and single-flower honeys. Processed honey did not deliver the same results. You might know this. There was a study done at Texas A&M University, and they found that 76% of honey that people are buying today is not real honey. It's been heated and stripped of all of its nutrients. So, when you buy honey, it's so important that you're buying raw honey, local honey, or high-quality manuka honey. Because if it's not those things, you're not getting the benefits. And I would use honey to replace any sweetener you have. In fact, in the Axe household, when we're making any dish or any dessert in our house, we just use honey. I mean, I don't think we use I don't even think we have cane sugar, or coconut sugar. It doesn't even exist in our house. Even though those are those are more natural sugars, we really use honey for everything. Or if we're doing something like pancakes, we do have high-quality maple syrup. But that's what we use as our sweetener for everything. When I do my matcha green tea in the morning, I'm using honey. The number seven group of superfoods of the Bible are vegetables and bitter herbs. When we look at the foods, especially referenced around Passover, we see things like lettuce, endive, chicory, horseradish, dandelion, arugula, watercress. These are wild greens and bitter greens, which we know are the most nutrient dense of all the vegetables and all of the herbs. One of the reasons why, whether it be kale or spinach, or arugula, or watercress, or dandelion greens, one of the reasons they're so beneficial is because they're bitter. And when you you actually have 25 bitter receptors on your tongue and lining your gut. And when your body tastes bitter, it starts to release more bile, acid, and enzymes. So, it's supporting your gallbladder, it's supporting your pancreas, and it's supporting your stomach. It's supporting your entire digestive system. And in fact, in order to absorb fat-soluble vitamins, like vitamin D, vitamin A, vitamin E, vitamin K, the amount you're absorbing often times is determined by bile flow. When I'm working with a patient, maybe they've been supplementing with vitamin D, and their vitamin D levels are still low, I immediately know what the problem is. It's a gallbladder-liver issue, where their body does not have enough bile or bile flow. And so then, I might have them do something like artichokes, which is bitter, adding more of these foods that we're talking about, more of the bitter greens, and that alone will start to improve their vitamin D levels on blood work. And another unique thing to know is those bitter receptors in your gut cause the release of GLP-1s. This is your body's own Ozempic. So, making a big salad with arugula and endive and radicchio, you know, a lot of these bitter foods, or, you know, something that we love to cook up in our house, and you maybe haven't had this before, but we will do something called broccoli rabe, also known as rapini. We'll sauté that up in olive oil and garlic, and do some sea salt there. It's absolutely delicious. But bitter foods help heal your liver and your gallbladder, and really support your entire body, especially your metabolism. And check out this study on how it acts as a natural GLP-1: 19 healthy men took 500 mg of a bitter hop extract or a placebo daily an hour before lunch, with the bitterness delivered straight to the stomach or the small intestine. The bitter compound raised GLP-1 roughly sixfold and CCK sixfold, and the men ate 18% fewer calories at lunch and their afternoon snack. No drug, just bitterness hitting the gut naturally boosted GLP-1 dramatically. And I've often found in working with patients that if you add in more bitter and sour flavors into the diet, the cravings for sweet starts to decrease. And so, this is a great way to curb cravings, is eat more sour and more bitter. The number eight superfood of the Bible are nuts, like walnuts, almonds, pistachios, and pumpkin seeds. We see this reference in the book of Numbers. It says Aaron's staff actually budded and blossomed and produced almonds. And then, in Genesis 43, we see Jacob sent almonds and pistachios to Egypt as his finest gift. And here's why you get younger, particularly with almonds: 2.5 g of plant-based omega-3 fatty acids per ounce. It's the only nut with meaningful omega-3s. And according to one study, daily nut eaters had a 20% lower rate of death over 30 years. By the way, I do think you need to be careful with not eating too many nuts and seeds if you are overweight or trying to lose weight, or make sure they're just not adding a lot of extra calories. But generally speaking, they can be a great snack, or adding as a garnish on a salad or or something like that. The number nine group of superfoods from the Bible are garlic, onions, and leeks. In Numbers 11, we read, "We remember the fish we ate in Egypt, and the leeks and onions and garlics." Now, here's why you get younger when you eat garlic and onions: They contain sulfur. This type of sulfur is converted into glutathione, your body's master antioxidant. And onions are your richest common source of quercetin. Quercetin has been shown to get rid of zombie cells, it's been shown to reduce histamine reactions, it's been shown to be the top compound for fighting allergies, it's great for cold and flu, and it's one of the things I recommend if somebody has long COVID symptoms still. It actually helps break up blood that's clotting together, and helps nourish and heal your blood. It's also been shown in studies to lower blood pressure. And in one trial, it also was shown to remove plaque from people's arteries. And that's especially true when we're talking about garlic. There is a study done where they did CT scans on people's arteries, and the garlic group, total plaque grew 80% more slowly. So, think about, it slowed the build up of plaque 80% less. And so, when I when I have somebody come in, and I'm doing their blood work, and I'm seeing, you know, high LDL cholesterol, high ApoB, high Lp(a), one of the first things I recommend they do is eat more garlic, and sometimes we even recommend a garlic supplement, like an aged garlic extract, because garlic is so powerful at cleaning plaque out of the arteries. And the number 10 superfood talked about in the Bible is fermented dairy, typically cultured goat milk or cultured sheep milk. We see this again in Genesis 18:8. Abraham served cheese curds and milk to his three visitors. And of course, the reason why fermented dairy is so beneficial is it's very high in probiotics. In fact, doing a single large shot of kefir in many cases can get you about 500 billion units of probiotics. Now, I want you to think about this. When you take a probiotic supplement today, okay, you take, let's say, a capsule of probiotics, and you do a higher-dose version, you typically get 50 billion CFU count of probiotics. If you actually drink a high-dose, very sour kefir, you can be getting 500 billion. That's 10 times more probiotics in the shot of kefir than in the average probiotic supplement. And I do want to mention, when you are consuming this dairy, you know, quite a few people have allergies or or food sensitivities to dairy. Um, and and there's different types. For some people, they're sensitive to something called beta-casein A1, which is found only in certain types of cow's milk today, or the majority of cow's milk. And so, if that's your issue, then you can switch to something called A2 milk from cows. And if in in goats and sheep only have A2 casein, so you might have noticed that your body tolerates sheep milk yogurt or goat cheese better than it does cow's milk. And if that's the case, we'll stick to the sheep and goat's milk. You know, one of my closest friends, Jordan Rubin, actually healed and reversed ulcerative colitis and Crohn's disease by drinking primarily The thing he drank every day was a bottle of goat's milk kefir. He believes it was potentially the most healing thing he did to reverse inflammatory bowel disease. And by the way, not only is it healing to the gut, it can be healing to the bones because of all of the calcium and magnesium, even vitamin D and nutrients you find naturally in kefir and yogurt. But again, this is a food where I'll just share for myself. I tolerate goat's milk in small amounts pretty well. But if I do cow's milk, I don't do as well with it. But people like like like Jordan and many others can do more cow's milk if it's A2, and and eat it in in copious amounts, and do very well with it. Now, I do want to mention some other superfoods of the Bible that could have made the list. The one that I left off that probably should have been on the list are lentils. We see this in the stew that Esau had, where he sold his birthright for for some for some lentil soup. But lentils are one of the highest fiber foods on the planet, they're high in protein, they're healing. So, lots of benefits there. In addition, grapes, high in resveratrol, talked about often in the Bible; sprouted grains; dates. We see bone broth referenced in Exodus 12. And then, other herbs, like coriander, cumin, dill, and mint. Now, here's the chart I promised you. All 10 foods mapped alongside the nine hallmarks of aging and what they help. So, when you look at wild-caught fish, it improves cellular communication, it improves your epigenetic switches, it's good for mitochondrial dysfunction, oxidative stress, and inflammaging. And when you look at pomegranates, it's better for microbiome dysbiosis and impaired autophagy. But different foods have different benefits for your cells and your organs. And that's why you want to follow a diet that combines all of these foods together. And before I close, three big things. Number one, download the free 7-day Biblical health plan I put together for you. Remember, it goes through recipes, shopping lists, an ideal meal plan of what you'd eat breakfast, lunch, and dinner. It covers all of this Biblical health information, and it's free if you go and download it in the show notes. Number two, if this helped you, subscribe and leave a review. That's how we reach more people. And number three, send this episode to one person who could really benefit from it. And by the way, if you want the full program, you could also check out the New York Times bestselling book I co-wrote with Jordan Rubin, called The Biblio Diet. By the way, here's what a Biblical longevity day could look like. You could wake up in the morning, have some goat milk kefir, some figs, some walnuts, and raw honey. You can use olive oil on everything. For lunch, you can do some bitter greens, maybe wild-caught fish there, you know, a little pomegranate afterwards. In the afternoon, as a snack, handful of almonds. For dinner, grass-fed lamb along with some onions there with it. And say a prayer before each meal. So, this is what a day could look like. But again, that Biblical health plan I put together for you will walk you through the recipes and everything that you could want to do there. And so, here's what I want to hear from you on YouTube: Which of these foods, Biblical foods, are you consuming on a weekly basis, on average? Let Let's get scores here. I want to see what your score adds up to. And then, here's the challenge for the next 30 days: Add in more of these Biblical superfoods, and see what starts to happen with your health. Let them crowd out anything bad you're eating, and just eat these Biblical superfoods. Do that, and you're not just going to feel younger, you'll look younger, and you will actually be younger biologically. And remember what Psalms 103:5 says, "And he satisfies our mouths with good things, so that your youth is renewed like the eagles." I want to say thanks so much for watching and listening to The Dr. Axe Show. I can't wait to see you on the next episode.