In today’s fast-paced world, many men are chasing success while unknowingly shortening their lifespan through daily choices. The good news? Science is revealing specific foods and habits that consistently promote longevity—especially for men. At DrColbert.com, we believe a long life should be filled with strength, clarity, purpose, and faith—not just extra years on a calendar.
Let’s explore 10 scientifically backed dietary habits and food choices that can help men live not only longer—but better.
1. Olive Oil (Extra Virgin)
A source of heart and brain protection.
Extra virgin olive oil (EVOO) is one of the most studied and proven longevity foods in the world—especially for men. A 2022 study published in the Journal of the American College of Cardiology found that men who consumed just half a tablespoon of olive oil daily had a significantly lower risk of death from cardiovascular disease, neurodegenerative disease (such as Alzheimer’s and Parkinson’s), and even cancer.
Why is EVOO so effective? The answer lies in its high concentration of monounsaturated fats and polyphenols—natural plant compounds with anti-inflammatory and antioxidant properties. These compounds help reduce oxidative stress, which plays a key role in aging, chronic disease, and hormone decline in men.
For cardiovascular health, EVOO improves blood lipid profiles, supports flexible blood vessels, and helps prevent arterial plaque buildup. This is especially critical for men, who are statistically at higher risk of heart attacks and strokes—often earlier in life than women.
But the benefits go beyond the heart. The brain thrives on healthy fats, and the polyphenols in EVOO protect neurons, reduce brain inflammation, and support memory, mood, and cognitive performance. Some studies have even suggested EVOO may reduce the risk of developing Alzheimer’s disease—conditions that disproportionately affect men in later decades.
In men over 40, regular consumption of EVOO has also been linked to healthier testosterone levels and improved insulin sensitivity—both essential for energy, libido, metabolism, and weight control.
How to use it:
Drizzle on salads, cooked vegetables, or mix with herbs as a dipping oil. Always use cold-pressed extra virgin olive oil to preserve the polyphenols and beneficial fats. Avoid using it for high-heat cooking—opt instead to finish your dishes with it or use it in dressings, dips, and marinades.
Adding just 1–2 tablespoons a day can yield long-term benefits for brain clarity, heart function, and hormone balance—making EVOO a foundational food in any man’s longevity plan.
2. Fatty Fish (Wild-Caught Salmon, Sardines, Mackerel)
Omega-3 rich foods that reduce inflammation and protect the heart.
The NIH Atherosclerosis Risk in Communities (ARIC) study found that men with higher blood levels of omega-3s had lower risk of death from all causes, particularly heart disease.
Target: 2–3 servings per week of wild-caught fish like salmon or sardines.
Omega-3 fatty acids, prominently found in wild-caught fatty fish like salmon, sardines, and mackerel, play a pivotal role in maintaining men’s overall health, particularly cardiovascular and cognitive function. Omega-3s—specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—have been scientifically proven to reduce inflammation throughout the body, which is crucial as chronic inflammation underpins many common chronic diseases, including heart disease, arthritis, and even certain cancers.
Research, such as the NIH Atherosclerosis Risk in Communities (ARIC) study, has consistently shown that men with higher blood levels of omega-3 fatty acids experience significantly reduced mortality rates from heart disease. These nutrients actively support heart health by improving cholesterol profiles, lowering blood pressure, and reducing the formation of arterial plaques, thereby protecting arteries from becoming stiff and narrowed.
Additionally, omega-3 fatty acids are vital for brain health and cognitive longevity. They support neuronal function, enhance memory, improve mood stability, and have been linked to a lower risk of developing neurodegenerative diseases like Alzheimer’s and Parkinson’s. Moreover, fatty fish provides high-quality protein and vitamin D, nutrients essential for maintaining muscle mass, bone density, and hormonal balance—key factors in men’s health, particularly as they age.
For optimal benefits, aim for 2–3 servings of wild-caught fish weekly, prioritizing sources known for low mercury levels, to maximize omega-3 intake without unwanted contaminants.
3. Cruciferous Vegetables (Broccoli, Kale, Brussels Sprouts)
Cancer-fighting and hormone-balancing foods.
A 2015 study linked regular consumption of cruciferous vegetables to a lower risk of prostate cancer. These vegetables support estrogen balance and detoxification.
Tip: Lightly steam or sauté to preserve nutrients. Add lemon or olive oil to boost absorption.
4. Berries (Blueberries, Strawberries, Raspberries)
Brain and cardiovascular protection through flavonoids.
A 2020 Harvard study from the Framingham Heart Study found that men who consumed higher levels of flavonoids from berries had a reduced risk of cognitive decline and cardiovascular disease.
Serving idea: Add to smoothies, Greek yogurt, or eat as a midday snack.
5. Nuts (Especially Walnuts, Almonds & Brazil Nuts)
Heart healthy and inflammation-lowering.
The Adventist Health Study showed that men who ate nuts five or more times a week lived 2–3 years longer than those who didn’t.
Portion guide: 1 small handful per day (unsalted, raw or dry roasted).
6. Green Tea
Lowers cardiovascular risk and supports metabolism.
The Ohsaki Cohort Study involving over 40,000 men found that those who drank green tea daily had significantly lower risk of death from heart disease and stroke.
Tip: Drink 2–3 cups daily. Avoid extracts in high doses.
7. Fermented Foods (Sauerkraut, Kimchi, Greek Yogurt, Kefir)
Support gut health and immune resilience.
A 2021 study in Cell found that a diet high in fermented foods increased microbiome diversity and lowered inflammation markers like IL-6 and CRP.
Daily serving: 1–2 small servings of natural, unpasteurized fermented foods.
8. Intermittent Fasting (IF)
Improves insulin sensitivity and cellular repair.
A landmark study in The New England Journal of Medicine supports time-restricted eating (e.g., 16:8) for weight loss, blood sugar control, reduced inflammation, and longevity.
How it works: Fast for 16 hours (e.g., 8 pm to noon) and eat within an 8-hour window.
9. Mediterranean Diet (Modified with Low-Carb Principles)
The most studied longevity diet in the world.
A 2018 Lancet review confirmed that men following this pattern had lower risk of premature death. Dr. Colbert recommends a modified Mediterranean-Keto Zone approach—low in carbs but high in healthy fats and greens—to maximize results.
10. Faith-Fueled Eating & Gratitude
Promotes emotional well-being and digestion.
Studies show that gratitude before meals lowers cortisol and improves digestion. Eating slowly, being present, and giving thanks aligns with 1 Timothy 4:4–5: “For everything God created is good, and nothing is to be rejected if it is received with thanksgiving…”
🏰 A Lifestyle Jesus Would Endorse
Dr. Colbert has long emphasized the power of the Mediterranean diet for longevity. In his classic book What Would Jesus Eat, he examined the foods likely consumed during biblical times—olive oil, fish, fresh vegetables, lentils, whole grains, and figs—which mirror what science now confirms promotes long life and reduced inflammation.
His latest book, Beyond Keto, blends these same ancient Mediterranean staples with Keto Zone principles to help men reduce belly fat, optimize hormones, and fight inflammation.
And for those ready to take action, Dr. Colbert’s free 21-Day Detox Challenge is the perfect place to start. It’s designed to help you transition away from inflammatory processed foods and begin building a life rooted in clean, Mediterranean-style eating.
💝 BONUS: Dr. Colbert’s Longevity Prescription – Don’t Forget to Laugh
“If you want to live long, don’t just eat well—laugh well.” – Dr. Don Colbert
Dr. Colbert encourages patients to get in at least 2–3 deep, joyful laughs a day—the kind that shake your belly and lift your mood naturally. He often “prescribes” funny, wholesome movies or clips to support this longevity habit.
🧠 Laughter Benefits:
- Lowers cortisol and improves immunity
- Increases oxygen intake and heart rate variability
- Releases endorphins, boosting mood and reducing pain
He frequently references George Burns, the legendary comedian who lived to 100, smoked cigars, drank martinis, and credited joy and laughter as key to his vitality.
Other joyful men who lived well past 90:
- Bob Hope (d. 100): Laughter and philanthropy
- Kirk Douglas (d. 103): Faith and purpose
- Tony Bennett (d. 96): Creativity and connection
- Jack LaLanne (d. 96): Movement and positivity
“Make a laugh list,” says Dr. Colbert. “Watch something that makes you lose your breath with joy—it’s better than a pill.”
Ready to take the next step?
Explore Dr. Colbert’s books:
- What Would Jesus Eat – Explore the original Mediterranean lifestyle
- Beyond Keto – Blend Keto Zone and Mediterranean health
- Join the 21-Day Detox Challenge – Cleanse, reset and restore
Live longer. Live better. Live with purpose.
