15 Healthiest Foods I Eat Every Week as a Doctor
Doctor Alex
917,439 views
https://www.dralexnewsletter.com Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning.
What are the healthiest foods to eat for longevity, metabolic health, and disease prevention? In this video, I break down the 15 healthiest foods I eat every week as a doctor, based on nearly a decade working in emergency medicine and the strongest available research on nutrition, ageing, cardiovascular disease, and long-term health.
After years treating heart attacks, strokes, type 2 diabetes, and preventable chronic disease, I’ve seen first hand how diet shapes how we age — not through supplements or superfoods, but through boring, repeatable, single-ingredient foods eaten consistently over decades. This video explains why these foods matter, how they work in the body, and how they reduce long-term risk.
I’m Dr Alex, a UK Emergency Medicine doctor, and this channel focuses on evidence-based longevity, metabolic health, and disease prevention — the advice most doctors don’t have time to explain in clinic. If your goal is to live longer, stay independent, and avoid the diseases I see every day in A&E, this video will give you a practical framework that actually sticks.
I also reveal one of the most harmful everyday foods that quietly makes up a huge proportion of modern diets — and why its cumulative effects matter more than people realise.
TIMESTAMPS
00:00 – The real foundations of longevity and healthy ageing
01:30 – Food #15: Water (hydration, kidneys, ageing)
04:10 – Food #14: Dark chocolate (polyphenols, blood pressure)
05:52 – Food #13: Eggs (protein, brain health, ageing muscle)
07:48 – Food #12: Cottage cheese (protein density, metabolic health)
09:34 – Food #11: Pecans & walnuts (omega-3s, cardiovascular risk)
11:30 – Food #10: Pumpkin & sunflower seeds (minerals, gut health)
13:19 – Food #9: Beetroot (nitric oxide, blood pressure, mitochondria)
15:30 – Food #8: Kefir (gut microbiome, inflammation)
17:49 – Food #7: Kale (vascular health, antioxidants)
19:24 – Food #6: Salmon (omega-3s, brain and heart protection)
21:10 – Food #5: Blueberries (polyphenols, cognitive ageing)
23:13 – Food #4: Black coffee (mortality, liver and brain health)
24:59 – Food #3: Mushrooms (immune function, vitamin D)
26:36 – Food #2: Sauerkraut (fermented foods, gut health)
28:47 – Food #1: Extra virgin olive oil (Mediterranean diet, longevity)
30:41 – The worst everyday food most people eat
32:21 – Final thoughts: how to eat for long-term health
If you found this helpful, please subscribe for regular videos on longevity, metabolic health, and disease prevention, and leave a comment with the topic you’d like covered next. Thanks!
#Longevity #HealthyEating #DrAlex #DoctorAlex #MetabolicHealth #HealthFoods
20 Comments
#14: Dark chocolate
#13: Eggs
#12: Cottage chese
#11: Wallnut
#10:Pumpkin and Sunflower Seeds
#9: Beet Root
#8: Keffir with berries or Seeds
#7: Kale
#6: Salmon..twice a week..fatty Fish
#5: Blue Berries with Yougurt
#4: Black Cofffee after drinking water
#3: Mushrooms..fry lightky in Olive Oil
#2: Saurkraft ..provides probiotics and microbioms ..high fiber content
#1:Olive Oil, EVOO..polyphenol
Science-based, practical, no fluff — this is the kind of content that actually changes lives.
But sadly, most commercial brands do NOT contain significant live cultures by the time you eat them.
15 Healthiest Foods I Eat Every Week as a Doctor
Doctor Alex
917,439 views
https://www.dralexnewsletter.com Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning.
What are the healthiest foods to eat for longevity, metabolic health, and disease prevention? In this video, I break down the 15 healthiest foods I eat every week as a doctor, based on nearly a decade working in emergency medicine and the strongest available research on nutrition, ageing, cardiovascular disease, and long-term health.
After years treating heart attacks, strokes, type 2 diabetes, and preventable chronic disease, I’ve seen first hand how diet shapes how we age — not through supplements or superfoods, but through boring, repeatable, single-ingredient foods eaten consistently over decades. This video explains why these foods matter, how they work in the body, and how they reduce long-term risk.
I’m Dr Alex, a UK Emergency Medicine doctor, and this channel focuses on evidence-based longevity, metabolic health, and disease prevention — the advice most doctors don’t have time to explain in clinic. If your goal is to live longer, stay independent, and avoid the diseases I see every day in A&E, this video will give you a practical framework that actually sticks.
I also reveal one of the most harmful everyday foods that quietly makes up a huge proportion of modern diets — and why its cumulative effects matter more than people realise.
TIMESTAMPS
00:00 – The real foundations of longevity and healthy ageing
01:30 – Food #15: Water (hydration, kidneys, ageing)
04:10 – Food #14: Dark chocolate (polyphenols, blood pressure)
05:52 – Food #13: Eggs (protein, brain health, ageing muscle)
07:48 – Food #12: Cottage cheese (protein density, metabolic health)
09:34 – Food #11: Pecans & walnuts (omega-3s, cardiovascular risk)
11:30 – Food #10: Pumpkin & sunflower seeds (minerals, gut health)
13:19 – Food #9: Beetroot (nitric oxide, blood pressure, mitochondria)
15:30 – Food #8: Kefir (gut microbiome, inflammation)
17:49 – Food #7: Kale (vascular health, antioxidants)
19:24 – Food #6: Salmon (omega-3s, brain and heart protection)
21:10 – Food #5: Blueberries (polyphenols, cognitive ageing)
23:13 – Food #4: Black coffee (mortality, liver and brain health)
24:59 – Food #3: Mushrooms (immune function, vitamin D)
26:36 – Food #2: Sauerkraut (fermented foods, gut health)
28:47 – Food #1: Extra virgin olive oil (Mediterranean diet, longevity)
30:41 – The worst everyday food most people eat
32:21 – Final thoughts: how to eat for long-term health
If you found this helpful, please subscribe for regular videos on longevity, metabolic health, and disease prevention, and leave a comment with the topic you’d like covered next. Thanks!
#Longevity #HealthyEating #DrAlex #DoctorAlex #MetabolicHealth #HealthFoods
It's called The Long Game, and it's an extension of everything I do here on the channel. Every morning I'll send you something short, whether that's a thought I've had that day, a tip you can put into practice, a piece of research I found interesting, or something I've learned from years of seeing people at their worst in A&E.
Most take between thirty seconds and a couple of minutes to read, so it fits around a normal morning, certainly shorter than my videos anyway...
I've called it The Long Game because that's what all of this is. There are no shortcuts and no quick fixes in anything I teach. It's small things done consistently over many years, and that's what genuinely changes your health in the end.
It's free, and you can sign up here: https://www.dralexnewsletter.com
This is brand new, and so the first few emails may end up in your spam, as with all new email newsletters, but hopefully this will soon sort itself out....
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Best wishes,
Alex 😊