3 Dairy Products to Boost Longevity 👉

Many people think that dairy products are unhealthy. And a lot of the concerns —such as worries about saturated fat content, growth hormones, and the use of antibiotics —are valid points.

But in the right forms and eaten in moderation, yogurt, cheese, and even ice cream can support your overall health and longevity. These dairy products can be part of a diverse, balanced diet. Of course, if you're vegan or lactose intolerant, there are plenty of alternatives—but for those who do consume dairy, these are good options to enjoy with a health-conscious mindset.

Yogurt (10:59) - Yogurt is a fermented, probiotic food packed with bacteria. These bacteria can help feed our gut microbiome to keep it healthy and boost longevity. Yogurt has also been clinically shown to improve bone health, lower LDL cholesterol, and even reduce waist circumference—important measures for metabolic health.

• Pro tip: To get the best out of yogurt, stick with whole fat varieties. Avoid pre-sweetened versions with artificial additives. A good rule of thumb is to choose plain yogurt and add your own fresh, seasonal fruit and a sprinkle of nuts for extra fiber and antioxidants.

Cheese (32:50) - This is one to enjoy in moderation, but there are a few fermented cheeses—like Parmigiano Reggiano and Camembert cheese—that are probiotic and support a healthy gut microbiome. Hard cheeses like Gouda, Emmental, and Jarlsberg are rich in Vitamin K2, which has anti-angiogenic properties that can potentially cut off blood supply to tumors. But remember, moderation is key. Too much cheese can lead to an overload of saturated fats and sodium, which are linked to high blood pressure and other cardiovascular risks. Stick to a few slices of hard cheese, and avoid ultra-processed varieties altogether.

Ice Cream (47:21) - Hard to believe, isn’t it? But ice cream has been shown to decrease the risk of diabetes, metabolic syndrome, and cardiovascular disease. The key here is thermogenesis, the process by which your body burns extra energy (or harmful visceral fat) to warm up cold foods like ice cream. Again, moderation is everything. Ice cream still contains added sugars and fats that can contribute to weight gain and inflammation, so treat it as an occasional indulgence. Look for high-quality options free from artificial flavors and preservatives.

My full video on YouTube delves into the research on each of these foods, the healthiest ones to buy, and my practical tips for adding them to your plate smartly.

World-renowned physician, scientist, and author of New York Times Best Sellers: Eat To Beat Disease: The New Science of How Your Body Can Heal Itself and Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer