by Chris Shugart
The Life Extract
Whether you're aiming to extend your lifespan or healthspan, there's one bioactive compound that helps achieve both.
I take a lot of life-extension supplements, but it's not because I'm one of those rich kooks trying to achieve immortality. Nope, I take those things because…
- I want to feel good and keep doing fun stuff when I'm older.
- I want to avoid being thrown into the meat grinder of the modern healthcare system and avoid unnecessary drugs, procedures, and expenses.
There's one food that would help me do that, and I admit that I've failed to consume it habitually. It's green tea.
I tried to drink a cup every day, then learned it takes more than that to reap the health benefits. Also, you must use high-quality tea (no tea bags) and steep it for longer than you think in hotter water than you'd normally use. That's the only way to extract the good stuff: epigallocatechin or EGCG. It's a pain in the butt. I feel like a failure because EGCG is one of the most proven healthspan extenders.
Luckily, I don't have to spend half my day brewing leaf-water that I don't enjoy much. EGCG can be extracted from green tea and consumed as a supplement. One of those supplements is Biotest Superfood (Buy at Amazon). One of its 18 whole-food ingredients is a potent green tea extract. It's easy to toss a scoop into a protein shake, add it to recipes, or just stir it into water.
Wait, What Does EGCG Do Exactly?
The excitement about EGCG started brewing after several large-scale studies and meta-analyses found that people who drink green tea live longer. But how does that unpack? Here's what the science tells us:
- One 11-year study found that green tea drinkers had a significantly lower risk of death from all causes, particularly cardiovascular diseases: 16% lower risk in men, and 26% lower risk in women.
- Another analysis indicated a 20% lower risk of stroke among regular green tea drinkers, in part caused by a reduction in LDL "bad" cholesterol.
- A 2017 meta-analysis found that women who drank high amounts of green tea had a 20-30% lower risk of developing breast cancer. Likewise, men had a lower risk of colorectal and prostate cancer.
- A meta-analysis of 17 studies involving over 284,000 people found that green tea consumption was associated with a 7% reduction in the risk of developing type 2 diabetes, probably because EGCG improves insulin sensitivity and regulates blood sugar levels.
- EGCG protects against the development of Parkinson's, Alzheimer's, and other cognitive diseases.
- Green tea extract increases fat oxidation by 17% and increases energy expenditure, helping you keep the fat off. (Longevity pro tip: Don't be fat.)
- Green tea's polyphenols can positively affect gut microbiota, promoting beneficial bacteria while reducing harmful bacteria. A healthier gut means better immune function and reduced inflammation.
- EGCG reduces blood pressure and lowers the risk of heart disease.
- EGCG promotes better circulation and vascular function, reducing the risk of atherosclerosis.
- It may prevent the growth of certain cancer cells by inhibiting cell proliferation and inducing apoptosis (programmed cell death). In addition, EGCG might prevent the spread of cancer cells to other parts of the body and protect against DNA damage that leads to mutations and cancer development.
- EGCG has antiviral properties, including against the flu virus and hepatitis.
- EGCG helps protect the liver from damage due to toxins, booze, and fat buildup.
- EGCG reduces skin damage caused by UV radiation, helping prevent wrinkles. It also promotes collagen production, which helps maintain skin firmness and elasticity. (Okay, that's not a longevity benefit, but if you're going to live longer, EGCG helps you do it with fewer wrinkles.)
Put all that together and it's no surprise that green tea or EGCG consumers live longer lives with fewer doctor visits.
How Much EGCG Do I Need?
Studies have used anywhere from one to five cups of green tea per day. The average cup contains 50 mg of EGCG, maybe more if you use an expensive tea and make it perfectly (not bagged, five-minute steep time, very hot water).
Supplementally, we increased the amount of green tea extract in Superfood (Buy at Amazon) to 250 mg per serving.
Superfood also contains 17 other health-boosting plants, many chosen for their related polyphenol activity:
Berries
- Maqui
- Raspberry (20% ellagic acid)
- Wild Blueberry (1.5% anthocyanin)
- Strawberry
- Acai Juice (1.5% phenolic acids)
- Coffee Fruit Extract (50% phenolic acids)
- Goji Juice
- Pomegranate (40% ellagic acid)
Vegetables
- Broccoli Sprout (5000 ppm sulforaphane)
- Kale
- Spinach (700 ppm lutein)
- Wild Yam (20% diosgenin)
Other Fruits
- Dragon Fruit
- Orange (20% vitamin C)
- Apple
- Mango
- Tomato
One scoop a day keeps the doctor away.
