Diet & Lifestyle of a healthy 91 year old male 
Compiled by Walter Sorochan Emeritus Professor San Diego State University

Posted August 12, 2019. 

This author went to a dermatologist several weeks ago who complemented me about how young I looked and that I was in good health. I was surprised when he even asked me what I ate; most other doctors do not. Many of my friends and others in the past 10 years have asked me what do I eat to live to almost 91 years. I have decided to share what I eat and why I eat certain foods.

It is important to point out that in addition to eating a good diet, my lifestyle and possibly genetics may collectively contribute to my good health and longevity. But I focus on diet and lifestyle in this report.

Day in and day out, my diet is standardized; that is, I try to eat the same food each day. I am basically a vegetarian, no meat; but I do eat a little Guda cheese. My diet is fresh, raw green vegetables, fresh raw fruits and seed nuts. I eat a small breakfast, main meal about 2-3 pm and nuts and fruit about 6-7 pm. I feel good many hours after eating.

I decided to standardize my diet so that I could, in turn, keep my colon bacteria at a constant level. The food I eat feeds two entities, my physical body and the bacteria in the colon. The recommended scientific amount of good bacteria in the colon should be about 80% good bacteria and 20% bad bacteria. This balance is essential for good health, immunity and preventing chronic diseases.

I can monitor this 80:30 % balance by listening to my body. I can tell that my body has become constipated, even slightly, when I feel a difficult bowel movement. So when I get constipated, it is usually from eating too much sweet and processed or junk foods. My addiction is to sweet deserts and I have to avoid these. On the other hand, a soft bowl movement is a signal from my body that I am eating well and feeding the good bacteria while the bad bacteria are starving. Such body signals are immediate within 24 hours. Bad foods in the colon also respond by creating an excess of flatulence [gas], feeling bad, bloated and abdominal swelling. This is the best instant scientific feedback from my body. [ Everybody has this built in body feedback]. It is better evidence than medical lab tests that my body is working, giving me continuous feedback 24/7 of good or bad.

Now back to eating a standardized diet: The way to stabilize the balance of good and bad bacteria is to eat a stable diet most of the time so that the good bacteria can become the major 80%.  Bad bacteria are very aggressive and can easily overpower the weaker good bacteria; making it difficult to restore bacteria balance in the colon. One needs to constantly keep a high level of good bacteria in the colon.  Eating a variety of foods as recommended by dieticians is good but only for mixing your vegetables, fruits and nuts. For example, I do occasionally substitute cauliflower for broccoli, spinach leaves for dark green romaine lettuce but not iceberg lettuce; and oranges for grapes, peaches, plumbs and so on. Seeds are mostly almonds, walnuts, ground flax seeds and sunflower seeds. Unfortunately I also sometimes eat processed foods [flax and almond seeds] that are not fresh or cooked [like beans ] and usually devoid of some nutrients.

For most dieticians and street people, this would be enough information about a person's diet. But this is just the tip of the iceberg and it is totally incomplete.  I did numerous nutrient analyses and also compared the nutrient serving amounts in good and bad foods so I could identify foods with the best nutrient sources and make better food choices. I did this over 40 years ago when I was not as informed about nutrition as I am today.

The nutrient analysis was compared to the old 1960's Recommended Daily Allowances [RDA, now Recommended Daily Index or RDI].  The RDI assumes that all the food that one eats will be digested and the nutrients will be absorbed into the blood steam and lymphatic system and circulated to all the hungry somatic cells of the body. But such absorption of nutrients from the digestive system is slowly breaking down as we get older.  Although a healthy teenager may be able to absorb 70 to 90% of the nutrients while secreting most digestive enzymes, a person by age 50 may be able to absorb only 50% and an elderly person, 80 + years, having lost most digestive enzymes by this time, would probably absorb only 10 or 20% at best. Yes, this may look like guesswork, but it is common sense that even good lab tests would not be able to verify. So the original RDA is a flawed recommendation. If a person relies on the RDI to eat a balance of nutrients, then they would be very malnourished. And that is what is happening to most of the population today. Such malnourishment is fueling silent chronic diseases.

It is essential to be aware that the inept RDI is not a good monitor of your diet or potential health. Your body sends messages to your mind-brain that you are not eating properly. How you ask?  Well, for starters, you may feel tired, feel bad but not really sick, have frequent colds and flu, have indigestion, and probably gaining weight.  Perhaps you might be overweight and obese and not aware of it. Then there is depression and headaches. Worse of all, you may be incubating a silent disease for many years and your doctor and you may not know it.

 I am aware of all these dietary misfortunes and have adjusted my diet for better wellbeing.

Now you, the reader, are ready to look at my diet. These are the foods with the best nutrient sources. I start the morning by mixing 1 gram of organic sulfur with a glass of water. Here are the standard foods that I eat each day, most of the time:

    1. toast one slice
    2. butter .5 pat
    3. almond butter 2 teaspoons
    4. bran muffin
    5. lemon juice [1/2 lemon] in glass of water [vitamin C]
    6. protein yeast flakes 1 tablespoon
    7. fresh, raw dark green leaves spinach 2/3 cup
    8. broccoli 2/3 cup
    9. avocado 1/2
    10. beets cooked 2/3 cup
    11. carrot shredded 1 carrot 6 to 8 inches long
    12. beans cooked 2/3 cup
    13. sunflower seeds two tablespoons
    14. salad dressing 3 tablespoons
    15. almonds dry 10 seeds
    16. brazil nuts 4 half pieces
    17. water melon one cup [or fruit in season like 1 orange or 2/3 cup cherries/grapes/mango]
    18. 6 cups water
    19. Alternate flax seeds ground 2 tablespoons for sunflower seeds
    20. Alternate grilled Guda cheese sandwich for beans

Occasionally, I will substitute a Mexican dish of cheese enchilada, refried beans and rice for the above main meal or small cheese pizza.

The list above does not include dietary supplements below:

spirulina Superfood1 capsule
digestive enzymes1 capsule
calcium/magnesium citrate2 capsules
vitamin D35 capsules each 1000IU
vitamin B-121 capsule
krill oil omega-31capsule
mega CoQ101 capsule
multi-mega men1 capsule
Lugol's solution2 drops in glass of water
Sulfur organic MSM1 gram scoop in glass of water
Boron complex1 capsule three times a week

Supplements are a problem, as one never really knows whether these are really helpful. Many if not most supplements are chemically derived and are recognized by the human body as toxins and not absorbed. But supplements made from plants can be absorbed. We just do not know how much of a supplement is absorbed. Mineral supplements usually are paired with other minerals that have opposite functions in the body. For example, calcium contracts muscles while magnesium relaxes muscles.  But such precise functionality is dependent on calcium and magnesium having an exact ration balance like Ca:Mg ratio of 2:1 or 4:1. Which is best? We lack precise mineral ratios and this is unfortunately pure guesswork in supplements.

The human body compensates for nutrient deficiencies in ways that helps us survive; ways that we do not fully understand. This makes it difficult to determine whether supplements really work. 

Vitamin D-3 is not a vitamin, instead it is a hormone. Most persons today live and work indoors, so many are deficient in vitamin D. The recommended vitamin D RDI dosage for an adult is 800 to 1000 International Units [IU]. This is grossly insufficient. I take 5000 IU each day and I live in 'sunny most of the year' San Diego. Most persons are aware that iodine is important to prevent goiter and it is assumed that we get plenty of iodine from the food we eat.  But this assumption fails to recognize that iodine is critically needed by all the rest of body cells. It is with this information that this author ingests Lugol's iodine solution about three times a week. Finally spirulina Superfood is an ideal nutritional supplement, as it has over 75 nutrients compared to multi-vitamin-mineral supplements that have 25 or fewer nutrients.

There is a very good reason to eat more fresh vegetables and fruits. The most recent and important research about food is eating raw fresh food that has vibrating light energy waves, referred to as biophotons. The bio-photon [ photons of the body] content in food is of far greater importance than just the nutrient or caloric content of a food. When we eat fresh raw vegetables and fruit, the photons are transferred as light energy to the human body. When you eat fresh biophoton food, you also ingest light energy that makes you feel more energetic. Plants, that are full of photons or light energy, can heal by restoring order of the body, thereby preventing diseases and bring back better health .... they heal.

Raw and fresh plants are healthy cells that emit more light than weaker cells in food two or more days old. Vegetables picked off the shelf at supermarket grocery stores usually emit a low level of light energy because bio-photons are lost during transportation and storage. Vegetables on the grocery shelf for longer than two or three days have probably lost most of their photons. Canned, processed and frozen food emit almost no bio-photons whatsoever. Heating food also destroys the food enzymes and plant photons. This is why you should consider shopping at farmer's markets for daily picked fresh vegetables and fruits. I try to include at least 90% fresh vegetables and fruit in my daily diet every day.

The diet and supplements above should provide a balance of many minerals, vitamins, proteins, fats, carbohydrates and fiber on a daily basis. My body wellbeing is good. I never have headaches; seldom have digestive disorders like bloating or sore stomach; Gurd; itchy skin; earaches or sore eyes. I have no trouble sleeping 8 hours a day. I try to get 20 to 30 minutes of sunshine in the middle of the day on about 40 % of my upper body at least three times a week [no sunglasses].

For exercise, I swim, crawl stroke, 10 laps, three times a week. I do a minimum of walking as my right hip-joint is broken. I enjoy being able to walk without a cane, but I am always on the alert not to loose my balance. I walk slowly and avoid any sudden movements.

I take no drug medications except three essential prescribed eye drop medications. These medications help me see better than 20/20. Antibiotics and most medications kill or disrupt the bacteria in the colon. When this happens, it makes it very difficult to maintain a stable good 80% to bad bacteria 20% ratio in the colon. I stay away from all medical medications .... over the counter and prescription ones.

It would be proper to ask whether eating a repetitious standard diet really works? Why not do a food analysis? As previously stated, the RDI is based on the assumption that the digestive enzymes will never change as we grow older. But biodiversity tells us that we are all different and the digestive enzymes change as we age. So doing a diet analysis can be misleading and may not be all that useful. Medical labs do not have inexpensive tests to evaluate a diet every day. But the human body has a built-in lab that instantly analyzes the food we eat and relays its findings to the mind-brain. The findings are interpreted as feeling good or feeling sick. Each of us has to learn to listen to our body for these messages. This may not be medically sound but it is humanly precise and accurate.

The human body is a bio-chemical electric complex and precise machine. The human body makes its own hormones and enzymes. But all machines eventually wear out with use. For example, mechanical machines like car engines and electric turbines, that have rotating parts, use ball bearings to minimize stress so the moving parts and the machines last a long time. Instead of ball bearings, the human machine replaces different body cells regularly from every few days to every month or so. The body needs good food to do this. Although some human parts wear out slowly over time, good nutrition can maintain body parts and extend body longevity.

In conclusion, this author shared his diet and why he eats specific foods with you the reader. His diet may not be the best for you as we are different persons. So you should use his diet as a guide. You may need to experiment with and find a diet that is best for you. It is never too late to make changes to your diet and benefit from a better diet.

Good food is most essential for survival and longevity. The human body has a built-in diet analysis system that instantly analyses the food we eat and gives feed back to the mind-brain that the food is good or bad. The diet analysis used by dieticians is flawed and not as good as the human body analysis. "Food is man's best medicine." Stay well by eating well.