He says meat (limit red meat) beef, chicken, pork seafood, salmon, cod has omega 3, salmon has 5 times more omega 3 as cod.. plants: beans, legumes, tree nuts, seeds like pumpkin, sesame, etc, ..a study with people who eat plant proteins have lower risk of premature death by 5%… by shifting diet 3% from animals to plants resulted in 10% decrease in death for men and women. Plants have polyphenols, increase stem cells and gut health, lower inflammation and better immunity ..Top choices beans, (tofu and soy foods, natto for phytoestrogen, edamame, tofu skins, soy beans for less cancer, soy milk better than dairy which traps polyphenols) quinoa, lentils are high fiber, good protein, seafood shellfish for omega 3, help stem cells, peptides for wound healing. DON’T fry foods. DON’T overeat.
Summary: beans and lentils, tofu and soy, quinoa, fish and shell fish, nuts and seeds, …he left out mushrooms and seaweeds.
After age 40 stay active, exercise, add protein to avoid muscle mass