86 Year-old Billionaire’s Recipe for Longevity

David Murdock has spent millions of his fortune to discover which foods are the most nutrient dense and healthiest on the planet.  He practices what he preaches: at 86, Murdock enjoys excellent health and expects to live a lot longer. Find out what is his recipe for longevity. (See chart below.)

David Murdock and Oprah WinfreyFORBES ESTIMATES David H. Murdock’s net worth to be $3.3 billion, but his true value to you might be his list of 33 of the healthiest foods on earth. that make up a recipe for longevity. (See below.)

After the death of his first wife, Mr. Murdock has been deeply committed to finding a cure for cancer, advancing nutrition and life extension. He established the Dole Nutrition Institute and the North Carolina Research Campus to study and teach the benefits of a plant-based diet to promote health and prevent disease.
At 86, Murdock lives an active life.  His secret is a recipe for longevity:

large quantities of fruit and vegetables, plus an hour of daily exercise.

His fish-vegetarian diet incorporates 30 to 40 kinds of fruit and vegetables every week, much of it consumed through juicing.

Research at the North Carolina Research Campus is aided by an unusual apparatus — a two-story, 950 megahertz, 8-ton superconducting magnet. It is reputedly the largest and most powerful magnet in the world and facilitates the examination of both plant and human cells at the most minute level.

The research of Murdock’s institutes points to these following 33 foods as some of the best you can eat for health, vitality and longevity; in effect, a recipe for longevity.

Here’s a 5-step process that I hope you’ll find both worthwhile and “doable”:

  1. Scan the list below and pat yourself on the back for those foods you regularly eat,
  2. Choose three new to you that you can commit to adding to your diet.
  3. Select one of the three that you will buy and eat thrice over the next seven days.
  4. Then chose the next for seven days and then the third for seven days.
  5. Once these three are routine, go back to the list and choose another three, etc.

If you find that you just can’t get enough veggies into your diet, use a “green” supplement, such as Ultimate Greens.

For the more ambitious, check out my posts, Diet 101 and A Blueprint for Eating Right. And if that’s not enough, flip through the Diet/Nutrition section under “Topics” in the   sidebar on the right-hand side of your computer screen.

“[Change] is hard by the yard, but by the inch, it’s a cinch.”

-Sheree Neese

The Healthiest Foods on Earth

Apple Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk
Artichoke Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol
Arugula Lowers birth defect risk Reduces fracture risk Protects eye health
Asparagus Nourishes good gut bacteria Protects against birth defects Promotes heart health
Avocado Limits liver damage Reduces oral cancer risk Lowers cholesterol levels
Banana Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children
Blackberries Build bone density Suppress appetite Enhance fat burning
Blueberries Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection
Broccoli Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer Protects the brain in event of injury
Butternut Squash Supports night vision Combats wrinkles Promotes heart health
Cantaloupe Bolsters immunity Protects skin against sunburn Reduces inflammation
Carrots Antioxidants defend DNA Fights cataracts Protects against some cancers
Cauliflower Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer
Cherries Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation
Cranberries Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection
Green Cabbage Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers Activates the body’s natural detoxification systems
Kale Counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density
Kiwi Combats wrinkles Lowers blood clot risk and reduces blood lipids Counters constipation
Mango Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries
Mushrooms Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure
Orange Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite
Papaya Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning
Pineapple Speeds post-surgery Promotes joint health Reduces asthma inflammation
Plums & Prunes Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss
Pomegranate Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer
Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation
Raspberries Inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels
Red Bell Pepper Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health
Spinach Helps maintain mental sharpness Reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density
Strawberries Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer
Sweet Potato Reduces stroke risk Lowers cancer risk Protect against blindness
Tomato Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk
Watermelon Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn


Food is the greatest medicine

Yes, you’ve heard that one before, and it’s true.  And now you have a big list of different foods you can gradually begin to add to your diet. Speaking of which, again, let me urge you to check out two articles that outlines a way of eating that embraces these healthiest foods on earth:

Diet 101, and

A Blueprint for Eating Right.

Hope some of this is useful to you.


Last Updated on February 27, 2022 by Joe Garma

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Joe Garma

I help people live with more vitality and strength. I'm a big believer in sustainability, and am a bit nutty about optimizing my diet, supplements, hormones and exercise. To get exclusive Updates, tips and be on your way to a stronger, more youthful body, join my weekly Newsletter. You can also find me on LinkedIn, Twitter and Instagram.

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