An 83-year-old doctor and triathlete, Joseph Maroon, has shared his four key diet principles that he believes have contributed to his health and longevity. Maroon, a neurosurgeon at the University of Pittsburgh Medical Center, struggled with his health in his 40s but made significant lifestyle changes that transformed his well-being.
Maroon’s journey began when he found himself out of shape, consuming fast food, and neglecting exercise. After his father’s death, he hit rock bottom both physically and mentally. However, a friend suggested running as a way to alleviate his depression, and this sparked a series of gradual lifestyle changes that included increased exercise and improved eating habits.
By the age of 53, Maroon had signed up for his first Ironman Triathlon and has since completed eight in total. In 2022, he achieved second place in his age category for the National Senior Games triathlon. Maroon’s success as a triathlete is a testament to the transformative power of adopting a healthier lifestyle.
One of the key diet principles that Maroon follows is the Mediterranean-style diet. This way of eating has been consistently ranked as the best by US News & World Report for seven consecutive years. The Mediterranean diet emphasizes healthy choices and centers around whole foods such as fruits, vegetables, whole grains, beans, legumes, and healthy fats like olive oil. It also includes occasional consumption of fatty fish and red meat. Numerous studies have linked this diet to various health benefits, including a lower risk of heart disease, cancer, and Alzheimer’s disease.
Another principle that Maroon advocates is avoiding ultra-processed foods (UPFs). UPFs are foods that are made using complex techniques and often contain additives such as salts, sugars, and saturated fats. These foods are typically recognizable by their appearance, which may not resemble their individual ingredients. Examples of UPFs include protein bars and hot dogs. Research has shown that consuming UPFs is associated with an increased risk of illnesses like cancer, dementia, and cardiovascular disease. By opting for whole, unprocessed foods, individuals can reduce their exposure to these health risks.
Maroon also advises against consuming trans fatty acids. Trans fats are known to increase levels of “bad” LDL cholesterol while decreasing levels of “good” HDL cholesterol, thereby increasing the risk of heart disease and stroke. Although the FDA has declared trans fats unsafe to eat since 2015, some foods may still legally contain small amounts of trans fats. It is important to check ingredient lists for terms like “partially hydrogenated” oil, which indicate the presence of trans fats. Foods such as margarine, premade pie crusts, non-dairy coffee creamer, and packaged baked goods may still contain these unhealthy fats.
Lastly, Maroon emphasizes the importance of reducing sugar intake. Studies have shown that removing added sugar from the diet can increase longevity. When the body metabolizes sugar, it produces byproducts that are associated with an increased risk of diabetes, cardiovascular disease, chronic kidney disease, and Alzheimer’s disease. Stable blood sugar levels are crucial for preventing the wearing out of the pancreas’ regulatory mechanism and reducing the risk of developing type 2 diabetes. Avoiding UPFs, which are often high in added sugars, can help regulate blood sugar levels by promoting the consumption of fiber-filled whole foods.
Joseph Maroon’s story serves as an inspiration for individuals of all ages who aspire to improve their health and longevity. By following his four key diet principles – adopting a Mediterranean-style diet, avoiding ultra-processed foods, eliminating trans fatty acids, and reducing sugar intake – individuals can make significant strides towards a healthier and more fulfilling life. It is never too late to make positive changes and prioritize one’s well-being.