Bernando LaPallo: I’m 114 but I Feel 70. I Eat These Same 5 Foods Every Single Day

00:00 There is a man who was already alive

00:02 when the Titanic sank. He was a teenager

00:05 when World War I broke out. He watched

00:07 the entire 20th century happen from

00:09 start to finish and then kept right on

00:11 going. His name is Bernando Laalo. He

00:14 lived to 114 years old. And here is the

00:17 part that will stop you cold. He didn't

00:19 just survive that long. He thrived.

00:21 Sharp mind, smooth skin, no wheelchair,

00:24 no nursing home, and five foods he ate

00:27 every single day without fail.

00:30 Meet Bernando La Palo. Let's start at

00:32 the beginning. And with Bernando, the

00:34 beginning is a very long time ago.

00:35 Bernando Lollo was born on August 17th,

00:38 1900 in Brazil. Not 1950, not 1940,

00:42 1900. The year that feels less like a

00:44 birth year and more like a history

00:46 textbook chapter heading. By the time

00:48 most of us were learning to ride bikes,

00:49 Bernando had already lived through two

00:51 world wars. The Great Depression, the

00:53 invention of television, the first moon

00:55 landing, and the rise of the internet.

00:57 He saw all of it. He commented on all of

00:59 it and somewhere in between he found

01:02 time to write books, give interviews,

01:04 and casually embarrass every person in

01:06 their 30s who complains about being

01:07 tired. He passed away in 2015 at the

01:10 extraordinary age of 114, which

01:13 technically makes him a super

01:15 centinarian. There are fewer verified

01:17 super centinarians on this planet at any

01:19 given moment than there are astronauts.

01:22 Bernando was one of them. But here is

01:25 what separates Bernando from the broader

01:27 conversation about longevity. He wasn't

01:29 just old. He was old and functional

01:32 [music] and mentally present and by

01:34 every account from people who

01:36 interviewed him in his final decades

01:38 genuinely joyful. When journalists

01:41 visited him in Mesa, Arizona, where he

01:44 spent his later years, they didn't find

01:46 a frail man staring at a ceiling. They

01:48 found someone who walked daily, cooked

01:50 his own food, read constantly, and spoke

01:53 with a clarity that made reporters

01:55 double-check their notes. He credited

01:57 almost everything to his father, Dr.

01:59 Freemason Laalo, a physician who

02:01 reportedly studied under the legendary

02:03 herbalist and natural healer, Dr. John

02:06 Harvey Kellogg. Dr. Dr. Lalo Senior

02:08 handed his son a philosophy of eating

02:10 and living that was rooted in nature,

02:12 whole foods, and the radical idea that

02:15 what you put in your body every single

02:17 day is either building you or breaking

02:19 you down. There is no neutral. There is

02:22 no free pass. Every meal is either an

02:25 investment or a withdrawal. Bernando

02:28 took that philosophy and ran with it for

02:30 over a century. He wrote about his

02:33 approach in his book, Age Less, Live

02:35 More, which became something of a quiet

02:37 phenomenon among the health and

02:39 longevity community when it was

02:41 published. He wasn't flashy about it. He

02:44 didn't have a supplement line or a

02:45 coaching program or a podcast sponsor.

02:47 He had five foods, a daily walk, and a

02:50 disposition that could charitably be

02:52 described as unimpressed by the passage

02:54 of time. The philosophy behind the man.

02:58 Before we get into the actual food, we

03:00 need to spend a moment inside Bernando's

03:02 head because the food only makes sense

03:04 once you understand the thinking.

03:06 Bernando Lao operated from a core belief

03:09 that the human body is not designed to

03:11 break down as early or as dramatically

03:13 as most modern people experience. The

03:16 creaking joints at 40, the foggy brain

03:18 at 50, [music] the exhaustion that

03:20 becomes the background noise of middle

03:22 age. Bernando looked at all of that and

03:24 said essentially that it didn't have to

03:26 be that way. and he had 114 years of

03:29 personal data to back up the argument.

03:31 His father taught him from childhood

03:33 that the body is a temple. And look,

03:36 plenty of people say that phrase without

03:37 really meaning it, usually right before

03:39 they eat something they shouldn't.

03:41 Bernando actually meant it. He treated

03:44 food as medicine decades before that

03:46 phrase became a wellness industry

03:49 slogan. He was farm to table before

03:51 farm-totable had a name. His

03:54 relationship with processed food was not

03:56 complicated. He thought it was poison.

03:58 Not metaphorical poison. Not, "Oh,

04:00 that's not great for you poison. Actual

04:03 bodygrading,

04:04 lifeshortening poison." He said it

04:07 plainly and repeatedly in interviews

04:09 with the calm certainty of someone who

04:11 has watched generations of people eat

04:14 badly and age badly and found the

04:16 correlation pretty difficult to ignore.

04:18 Now, here is where Bernando gets

04:19 genuinely interesting as a figure

04:21 because he wasn't preachy about it in an

04:24 annoying way. He wasn't standing outside

04:26 fast food restaurants with a sign. He

04:28 just quietly did his own thing, ate his

04:30 own food, took his daily walk, and let

04:32 his existence make the argument for him.

04:36 At 105, 110, 114, his body was the

04:41 evidence. You don't really need to win a

04:44 debate when you can just point at

04:46 yourself and raise an eyebrow. His

04:48 philosophy was also rooted in

04:49 simplicity. And this is important

04:51 because in an era of biohacking and

04:53 optimization culture and 17step morning

04:56 routines, Bernando's approach is almost

04:58 aggressively uncomplicated. He didn't

05:00 chase the newest superfood. He didn't

05:02 cycle supplements or time his protein

05:05 intake to the minute. He ate mostly raw,

05:07 mostly plant-based, organic wherever

05:10 possible. And he kept eating the same

05:12 core foods day after day after day with

05:14 the kind of consistency that most of us

05:16 reserve only for bad habits. He also

05:18 believed deeply in the power of the

05:20 mind. Stress, he said, was one of the

05:22 great silent killers. Worry was aging

05:25 him faster than any food could. He chose

05:27 quite deliberately not to worry, which

05:30 sounds simple until you actually try it.

05:32 At which point you realize it is one of

05:34 the hardest things a human being can do.

05:37 That mindset combined with those five

05:39 foods is where the story really begins.

05:43 The five foods he eats every single day.

05:45 All right, here we go. These are not

05:47 exotic. They are not expensive. They are

05:49 not things you need to order from a

05:51 specialist website or have shipped from

05:53 a mountain village in a country most

05:55 people can't find on a map. You have

05:57 probably walked past all five of them in

05:59 your local grocery store without giving

06:01 them a second glance. That is either

06:03 deeply encouraging or mildly

06:05 embarrassing depending on how you look

06:07 at it. One, olive oil. Bernando La Palo

06:12 consumed olive oil every single day of

06:15 his adult life. And he did not treat it

06:17 as a cooking afterthought. It was a

06:18 cornerstone, a daily ritual. He used it

06:22 on salads. He drizzled it over

06:23 vegetables. [music] And he spoke about

06:25 it with the kind of reverence most

06:26 people reserve for things that cost

06:28 considerably more. Extravirgin olive oil

06:31 is by almost every measure in

06:32 nutritional research one of the most

06:34 studied and consistently praised foods

06:36 on the planet. [music] It is the

06:38 cornerstone of the Mediterranean diet

06:40 which has mountains of research behind

06:41 it connecting regular consumption to

06:44 lower rates of heart disease, reduced

06:46 inflammation, better cognitive function

06:48 and longer life. The key players are its

06:51 monounsaturated fats, primarily oleic

06:54 acid, and a group of plant compounds

06:57 called polyphenols, particularly one

06:59 called oolioanthol, which behaves in the

07:02 body similarly to ibuprofen as an

07:04 anti-inflammatory agent without the

07:07 tablet, without the packaging, without

07:09 the side effects. Chronic inflammation

07:11 is now widely understood in medical

07:13 research to be a driving engine behind

07:15 the diseases most associated with aging,

07:18 heart disease, type 2 diabetes,

07:20 cognitive decline, certain cancers.

07:23 Bernando's daily olive oil habit was,

07:25 whether he framed it in those terms or

07:27 not, a daily anti-inflammatory

07:29 intervention. And he had been doing it

07:31 since before most people reading this

07:33 were born. One important note here, and

07:35 Bernando was very specific about this,

07:38 quality matters enormously. [music] He

07:40 used extra virgin coldressed organic

07:43 olive oil. Not the refined stuff,

07:45 [music] not the blended stuff sitting in

07:47 a plastic bottle on a discount shelf.

07:49 The real thing, which does cost a little

07:52 more, but probably less than your

07:54 monthly coffee spend. So, let's keep

07:55 some perspective. Number two, garlic. If

07:59 olive oil was Bernando's cornerstone,

08:02 [music] garlic was his weapon of choice.

08:04 He ate it daily, raw when possible, and

08:06 he talked about it like a man who had

08:08 watched it work for over a century and

08:10 was no longer remotely surprised by the

08:13 results. Raw garlic contains a compound

08:15 called allisonin, which is produced when

08:18 garlic is crushed or [music] chopped and

08:20 the cell walls are broken down.

08:22 Allisonin is antibacterial, antifungal,

08:25 antiviral, [music]

08:26 and anti-inflammatory.

08:28 It has been studied for its effects on

08:30 blood pressure with multiple clinical

08:32 trials showing meaningful reductions in

08:34 hypertensive patients. [music] It has

08:36 been linked to reduced LDL cholesterol

08:39 and improved arterial flexibility which

08:42 matters enormously as we age because

08:44 stiff arteries are a primary contributor

08:46 to cardiovascular disease. There is also

08:49 emerging research connecting regular

08:50 garlic consumption to immune system

08:53 support and even some cancer protective

08:55 properties particularly for colurectal

08:57 cancer. The research is not all

08:59 definitive [music] and anyone who tells

09:00 you garlic cures cancer should probably

09:02 be viewed with significant suspicion but

09:05 the picture being assembled by decades

09:06 [music] of scientific study is

09:08 consistently pointing in the same

09:09 direction. Regular garlic consumption is

09:12 associated with better cardiovascular

09:14 health, [music] better immune function,

09:16 and lower systemic inflammation.

09:18 Bernando just knew it worked. [music] He

09:20 didn't need the studies. His arteries

09:22 were fine at 114, which is a fairly

09:24 compelling data point. Fair warning,

09:27 though. If you are going to eat raw

09:28 garlic daily, tell the people around

09:31 you. They deserve to know. This is not a

09:34 solo decision.

09:36 Number three, honey. Not the squeeze

09:39 bottle cartoon bare honey sitting on a

09:42 supermarket shelf next to the pancake

09:43 syrup. Bernando used raw unprocessed

09:46 honey. And there is a significant

09:48 difference between what he was consuming

09:50 and what most people picture when they

09:52 hear the word honey. Raw honey retains

09:55 all of its natural enzymes,

09:57 antioxidants, and antimicrobial

09:59 compounds that are largely destroyed or

10:01 diminished by the heating and filtration

10:03 processes used in commercial honey

10:05 production. It contains hydrogen

10:07 peroxide and methyl glyioxil which give

10:10 it natural antibacterial properties

10:12 powerful enough that raw honey has been

10:14 used in clinical wound treatment. It

10:16 contains flavonoids and phenolic acids

10:18 that function as antioxidants mopping up

10:21 free radicals in the body, the unstable

10:23 molecules that cause cellular damage and

10:26 accelerate the aging process. Honey also

10:28 has prebiotic properties, meaning it

10:30 feeds the beneficial bacteria in the gut

10:32 microbiome. And gut health, as

10:34 researchers are increasingly

10:35 discovering, is connected to almost

10:37 everything. [music]

10:38 Immune function, mental health,

10:41 inflammation, energy [music] levels, and

10:43 longevity. The gut is not just a

10:45 digestive organ anymore. In the modern

10:48 understanding of human biology, it is

10:50 [music] a central command system.

10:52 Fernando was feeding it well long before

10:54 anyone was using the phrase gut

10:56 microbiome in a sentence. He used honey

10:58 as his sweetener [music] in his tea in

11:01 small amounts over food as an occasional

11:03 standalone. He had no interest in

11:05 refined sugar. More on that shortly. And

11:08 honey was his answer to sweetness that

11:09 also happened to be medicine. Not a bad

11:12 trade.

11:13 Number four, cinnamon. This one

11:16 surprises people. Cinnamon sounds like

11:19 something you shake over oatmeal on a

11:21 cold morning without thinking too much

11:22 about it. For Bernando, it was a

11:24 non-negotiable daily habit with serious

11:26 functional intent. Cinnamon,

11:29 particularly salon cinnamon, which is

11:31 the variety most commonly associated

11:33 with health benefits and the one worth

11:35 seeking out specifically, has a well

11:37 doumented effect on blood sugar

11:39 regulation. It improves insulin

11:41 sensitivity, meaning cells respond more

11:44 efficiently to insulin [music] and

11:45 glucose is cleared from the bloodstream

11:48 more effectively. For context, poor

11:51 blood sugar regulation and insulin

11:53 resistance are foundational drivers of

11:55 type 2 diabetes, cardiovascular disease,

11:58 cognitive decline, and accelerated

12:01 aging. Managing blood sugar well is not

12:04 just a diabetic concern. [music] It is a

12:06 longevity concern for every human being

12:09 walking the planet. Cinnamon also has

12:11 potent antioxidant properties. A 2005

12:14 study published in the journal of

12:16 agricultural and food chemistry ranked

12:18 cinnamon as one of the highest

12:20 antioxidant containing spices ever

12:22 tested. It contains cinemaldahhide, the

12:24 compound responsible for its distinctive

12:26 smell and flavor, which has shown

12:28 anti-inflammatory and antimicrobial

12:30 properties in laboratory studies.

12:32 Bernando used it [music] daily. A little

12:34 in his food, a little in his drinks,

12:36 consistent and unbroken. And here's the

12:38 thing about cinnamon specifically.

12:39 [music] It is cheap. It is widely

12:41 available. It tastes good. and the

12:43 barrier to including it in your daily

12:44 life is approximately zero. There really

12:46 is no excuse not to steal this one

12:48 immediately.

12:49 Number five, dark chocolate. And here's

12:52 where people perk up because nobody

12:53 expected the 114year-old longevity

12:56 legend to hand them permission to eat

12:58 chocolate. Yet, here we are. Bernando

13:00 ate dark chocolate. Not milk chocolate,

13:02 not a Snickers bar with a wellness

13:04 rebrand. Real dark chocolate, high cacao

13:07 content, minimally processed, eaten in

13:10 modest amounts with genuine intention.

13:12 And the science behind this one is

13:13 actually quite robust. Dark chocolate

13:15 with a cacao content of 70% or above is

13:19 rich in flavonol, a class of plant

13:22 compounds with powerful antioxidant and

13:24 anti-inflammatory effects. Cacao

13:27 flavinols have been shown in clinical

13:28 research to improve blood flow by

13:30 stimulating the production of nitric

13:32 oxide, a molecule that relaxes and

13:34 widens blood vessels. Better blood flow

13:36 means better cardiovascular function,

13:39 better oxygen delivery to muscles and

13:41 the brain, and lower blood pressure. A

13:43 2017 study published in the journal

13:46 Heart followed over 20,000 people and

13:48 found that those who ate modest amounts

13:50 of chocolate regularly had a lower risk

13:52 of atrial fibrillation, an irregular

13:55 heart rhythm that is a significant risk

13:57 factor [music] for stroke. Dark

13:59 chocolate also contains magnesium, iron,

14:01 zinc, and copper. Minerals that are

14:03 frequently deficient in aging adults and

14:06 play roles in everything from energy

14:08 production to immune defense to bone

14:10 health. The key word across all of this

14:12 is modest. Bernando wasn't sitting down

14:15 to a half pound of chocolate after

14:16 dinner and calling it health food. A

14:18 small portion, highquality, eaten with

14:21 awareness. That is the version that

14:22 works. That is the version he practiced.

14:26 what Bernando Lo Paulo eats for

14:28 breakfast, [music] lunch, and dinner.

14:30 Bernando's daily plate was almost

14:32 entirely plant-based and heavily skewed

14:34 toward raw foods. His father had

14:36 impressed upon him from youth that

14:38 cooking destroys a significant portion

14:39 of the enzymes and nutrients. And while

14:42 modern nutritional science has a more

14:44 nuanced view on this, some nutrients

14:46 actually become more bioavailable

14:48 through cooking, like the lycopine and

14:50 tomatoes. Bernando's emphasis on raw and

14:52 minimally processed foods meant he was

14:54 consistently consuming food in its most

14:56 nutrient-dense form. For breakfast,

14:59 Bernando kept it simple and light. Fresh

15:01 fruit was the foundation. He was

15:03 particularly fond of organic fruit that

15:05 he could trust was free of pesticides

15:06 and chemical treatments. He might add a

15:09 small amount of raw honey and

15:10 occasionally a sprinkle of cinnamon,

15:12 turning a bowl of fruit into something

15:14 that was simultaneously breakfast and a

15:16 delivery system for two of his five

15:18 daily non-negotiables. He was efficient

15:20 like that. A man doesn't make it to 114

15:23 by wasting opportunities. Lunch leaned

15:26 into raw vegetables and salads dressed

15:28 generously with olive oil. He believed

15:30 deeply in eating the colors of the

15:32 earth. Leafy greens, bright vegetables,

15:35 things that looked like they had been

15:36 recently connected to soil and sunlight.

15:39 The olive oil wasn't just flavor. It was

15:42 the vehicle through which fats soluble

15:44 vitamins like vitamin A, D, E, and K,

15:47 all present in the vegetables on his

15:49 plate, were actually absorbed by the

15:51 body. Without fat present, a significant

15:54 portion of those nutrients pass right

15:56 through. Bernando's lunch was, without

15:59 him necessarily framing it in

16:00 biochemical terms, a masterclass in

16:03 nutritional synergy.

16:05 Dinner followed the same philosophy.

16:07 Cooked meals were minimal. When he did

16:10 cook, he cooked gently, steaming rather

16:13 than frying, low heat rather than high.

16:16 He avoided anything that arrived in

16:18 packaging. He had no interest in foods

16:21 whose ingredient list required a

16:22 chemistry degree to decode. Somewhere in

16:25 the day, the dark chocolate appeared.

16:27 small, intentional, almost ceremonial,

16:31 and garlic wo through everything in

16:34 salads, over vegetables, occasionally

16:36 raw and direct, unapologetically

16:38 present. Three foods he avoids at all

16:42 cost. Fernando Lalo was not a man who

16:46 trafficked in ambiguity on this subject.

16:48 Ask him what he avoided and he told you

16:50 plainly without diplomatic softening,

16:52 without the hedging that most public

16:54 health figures use to avoid controversy.

16:56 Number one, red meat. Bernando did not

17:00 eat red meat. He hadn't for the great

17:02 majority of his long life. He connected

17:04 red meat consumption to inflammation, to

17:07 the digestive burden it places on the

17:09 body, and to what he observed as

17:11 accelerated aging in those who ate it

17:13 heavily. Research has increasingly

17:15 supported concerns around high

17:16 consumption of processed red meats in

17:18 particular as links to colorectal

17:21 cancer, cardiovascular disease, and

17:23 higher markers of [music] systemic

17:25 inflammation appear consistently across

17:28 large epidemiological studies. [music]

17:30 Bernando wasn't waiting for the studies.

17:32 He made his call early and stuck to it.

17:34 Number two, processed sugar. If you were

17:38 looking for the one thing Bernando Lollo

17:40 found most offensive on a dinner table,

17:42 refined processed sugar would be your

17:45 answer. He was unequivocal. He

17:47 considered it one of the primary drivers

17:49 of disease and aging, and the scientific

17:52 literature has moved steadily in his

17:54 direction over the past several decades.

17:56 Excess sugar consumption drives insulin

17:59 resistance, promotes inflammation,

18:01 damages collagen and elastin in the skin

18:04 through a process called glycation,

18:06 which is essentially sugar molecules

18:08 binding to proteins and degrading them

18:10 and feeds the kind of metabolic

18:12 dysfunction that underlies most of the

18:14 chronic diseases associated with aging.

18:16 Bernando used raw honey. He used fruit.

18:19 He got his sweetness from sources that

18:20 came with nutritional context. Refined

18:23 sugar never made the cut. Number three,

18:26 fast food and processed food. This one

18:28 is perhaps the least surprising coming

18:30 from a man born in 1900, but Bernando

18:33 was particularly pointed about it. He

18:35 viewed the modern processed food

18:37 industry with genuine alarm, including

18:39 the additives, the preservatives, the

18:41 refined oils, and the synthetic

18:42 ingredients engineered for palatability

18:45 rather than nourishment. He called it

18:46 poison. and he said so in the mild

18:48 matter-of-act tone of someone who has

18:50 watched a century of evidence accumulate

18:52 and no longer feels the need to dress up

18:54 his conclusions. He wasn't wrong.

18:57 [music] His daily routine and longevity

18:59 habits beyond food food was the engine,

19:01 but it didn't run alone. Bernando Lao

19:03 walked every day. Not intense

19:06 sweat-drenched exercise. He wasn't out

19:08 there doing burpees at 110, which fair

19:10 enough, but he walked consistently daily

19:14 outside when possible in a way that kept

19:17 his cardiovascular system engaged, his

19:19 joints mobile, and his mood regulated.

19:22 Research on walking and longevity is

19:24 remarkably consistent. [music] Regular

19:26 walking, even at moderate pace, is

19:29 associated with lower all-c cause

19:31 mortality, better cardiovascular health,

19:33 [music] reduced cognitive decline, and

19:35 improved mental well-being. It is

19:38 possibly the most underrated health

19:39 intervention available to any human

19:41 being at any age, and it costs exactly

19:43 nothing. He read voraciously. [music]

19:45 He kept his mind working the way he kept

19:47 his body working, consistently, with

19:49 intention, without letting it go idle.

19:52 Cognitive engagement, reading, learning,

19:55 staying curious, is one of the habits

19:57 most commonly shared among centinarians

19:59 across Blue Zone research and longevity

20:01 studies. The brain, [music] like muscle,

20:03 responds to use. Bernando used it

20:06 constantly. He slept properly,

20:09 sufficiently, [music]

20:10 without apology. In an era where sleep

20:12 deprivation is worn as a badge of

20:14 productivity, Bernando's insistence

20:17 [music] on genuine rest was quietly

20:19 radical. Sleep is when the body clears

20:21 metabolic waste from the brain through

20:23 the glimpmphatic [music] system, repairs

20:25 cellular damage, consolidates memory,

20:28 and regulates the hormones that govern

20:30 appetite, stress, and immune function.

20:33 Skimping on sleep is not hustling. It is

20:35 accelerating aging. Bernando knew this

20:38 the way he [music] knew most things,

20:40 simply, clearly, and without any need

20:42 for a trending article to confirm it.

20:44 And he managed his emotional life with

20:46 real discipline. He chose not to carry

20:48 stress. He chose not to dwell in regret

20:51 or anxiety. He had what could only be

20:53 described as a practiced [music] peace,

20:55 not the absence of difficulty. Because a

20:57 man who lived through two world wars and

20:59 a century of upheaval had seen plenty of

21:01 difficulty, but a relationship with

21:03 difficulty that did not allow it to

21:05 become a permanent resident in his

21:07 nervous system. Chronic stress elevates

21:09 cortisol, suppresses immune function,

21:12 promotes inflammation, disrupts sleep,

21:15 [music] and shortens telomeres. The

21:17 protective caps on chromosomes whose

21:19 length is directly associated with

21:21 biological aging. Bernando's emotional

21:24 equilibrium was not a soft lifestyle

21:26 choice. [music] It was a physiological

21:28 strategy. Four lessons any person over

21:31 50 can steal. You are probably not going

21:34 to live to 114. Let's be honest with

21:36 each other. The statistics on that are

21:38 not encouraging. But here is the thing.

21:40 You do not need to hit 114 to benefit

21:43 enormously from what Bernando La Palo

21:46 spent his entire life [music]

21:47 demonstrating. You just need to feel

21:49 better, move better, and age better than

21:52 you are currently on track to do. And

21:53 [music] for that, four lessons from this

21:55 man are more than enough to start. One,

21:59 make your five non-negotiables and guard

22:01 them. Like Bernando guarded his,

22:04 Bernando did not approach his five foods

22:06 as optional additions to his diet when

22:08 he remembered or when it was convenient.

22:09 They were daily. They were fixed. They

22:12 were the baseline around which

22:13 everything else was organized. The power

22:16 of that approach is not in [music] any

22:18 single food. Olive oil is great, but

22:20 olive oil on Tuesday and Thursday and

22:22 maybe Saturday is not the same

22:23 intervention as olive oil every single

22:25 day for decades. Consistency is the

22:28 actual mechanism. Consistency across

22:30 years and decades is what separates a

22:32 healthy habit from a life-changing one.

22:34 Pick your five. Protect them. Two, eat

22:38 food that looks like it came from the

22:39 earth, not a factory. This is perhaps

22:42 the simplest distillation of Bernando's

22:44 entire philosophy, [music] and it

22:46 requires no nutritional education to

22:48 implement. If it grew from the ground, a

22:50 tree, or a vine, and it looks roughly

22:53 the same as it did when it left the

22:54 plant, it probably belongs in your body.

22:58 If it required 17 industrial processes,

23:01 a flavor scientist, and a shelf life

23:03 engineer to create, it probably does

23:05 not. Bernando never made this

23:08 complicated. Neither should you. Three,

23:11 walk every day without negotiation. Not

23:15 a heroic walk. Not a walk you have to

23:17 psych yourself up for. just a walk

23:20 outside preferably in whatever weather

23:22 you have available to you for whatever

23:25 duration your schedule and body permit.

23:27 Do it daily. Do it with the same

23:29 commitment Bernando brought to it as a

23:32 nonoptional feature of a functioning

23:34 day, not an aspirational activity for

23:37 when life slows down. Life does not slow

23:39 down. Walk anyway. Four, choose your

23:43 inner weather as carefully as you choose

23:45 your food. This one is harder than the

23:48 others, which is probably why it appears

23:50 last. Fernando Lalo lived in a body that

23:53 was chronologically 114. But by every

23:56 account from those who spent time with

23:58 him, he carried himself like someone

24:00 considerably younger. Part of that was

24:02 the food. Part of that was the walking

24:04 and the reading and the sleep. But a

24:06 meaningful part of it was the deliberate

24:07 choice [music] not to let the world's

24:09 chaos become his internal climate.

24:12 Stress is not just uncomfortable. It is

24:14 biologically costly.

24:17 Managing it is not weakness or

24:18 avoidance. It is quite literally a

24:21 longevity strategy.

24:24 Bernando practiced it for over a

24:25 century. It showed. Here's what stays

24:29 with you about Bernando Lalo when you

24:31 sit with his story long enough. He

24:33 didn't have access to a high-end

24:35 biohacking clinic. He didn't wear a

24:37 continuous glucose monitor or take a

24:39 stack of 47 supplements curated by a

24:42 longevity physician. He didn't have a

24:44 cryotherapy chamber or a red light panel

24:46 or a hyperbaric oxygen pod. He had olive

24:48 oil. He had garlic. He had honey and

24:50 cinnamon and a small piece of dark

24:52 chocolate. He had a daily walk and a

24:54 good book and a disposition toward peace

24:56 that he cultivated the way a gardener

24:58 cultivates a plot of land with daily

25:00 attention, with patience, and with the

25:03 deep understanding that the results come

25:05 slowly and compound quietly over time.

25:08 He was born in 1900. He walked out of

25:11 that century and through the entire next

25:13 one. And the foods on his plate looked

25:16 roughly the same at the beginning as

25:17 they did at the end. That is either the

25:19 most old-fashioned health story you have

25:21 ever heard or the most radical one

25:23 depending on how you look at it. Maybe

25:25 it is both. If you found this video

25:28 useful, hit the like button and

25:30 subscribe so you never miss a story

25:32 about the people who are quietly

25:34 rewriting the rules of aging. We will

25:36 see you in the next one.