How a whole food, plant-based diet keeps 85-year-old YouTubers young and disease-free

It is hard to know whether to be more impressed by octogenarians Bob and Fran German because they regularly publish videos on their YouTube channel, or because, at 85, they remain ultra-fit and young at heart. That was not always the case. Years ago, both were diagnosed with life-changing illnesses. After returning home to the United States from a trip to China in late 1992, Fran sensed minor muscular changes but “didn’t think too much of it”. Then, one day, she woke up and could not open one eye. Her doctor diagnosed her with Bell’s palsy, a common, usually temporary and curable condition where facial nerve inflammation leads to sudden weakness or paralysis of muscles on one side of the face. Fran was not convinced. She sought the opinion of a neurologist, who told her it was myasthenia gravis (MG), a rare and chronic autoimmune disorder that causes muscles to become weak and tire easily. She was told she would never recover, that her illness would shorten her life, and that she would be on medication for the rest of it. She endured years of pain and discomfort. “I suffered from severe double vision, had difficulty with my speech and swallowing and, at times, was so weak that I couldn’t hold my head up,” she says. Fran continued to seek answers and saw 11 neurologists. One day, she happened to hear a clinical nutritionist explain that a whole food, plant-based diet could reverse autoimmune disease by supporting the immune system. With nothing to lose, Fran began to move to a vegan diet. It took many months to wean herself off the medications she felt were not helping, but she eventually began to feel the effects of her new eating regimen. After a few months, her health had dramatically improved, and the MG symptoms had dissipated. More than 20 years later, Fran says she remains pain-free, medication-free and cured of an “incurable” disease. In 2006, Bob was diagnosed with kidney cancer. Although the tumour was removed successfully, Bob’s doctor warned him that the cancer could return. Determined to remain healthy, Bob joined Fran in adopting a vegan lifestyle. Within a matter of weeks, he felt better, and his energy levels had increased. He has remained cancer-free. Bob and Fran, who now live in the US state of North Carolina, prefer to use the term “whole food, plant-based” (WFPB) over vegan to describe their diet. “We avoid all highly processed foods and junk food and are totally plant-based,” the superagers say. Having travelled to more than 75 countries, including many in Asia, they have an appreciation for many international cuisines. Each night at the dinner table, they “travel” to a different country, whether that be by enjoying a Thai vegetable curry, a Chinese noodle dish or Japanese tempura done in an air fryer. Making the switch was not hard. “We felt our lives depended on it,” they say. “For some, it can be daunting, but it is doable.” Today, they offer online coaching on how to transition to a WFPB diet and how to be “young at any age”. They have a shared goal: to “die young as late as possible”. While experts are reluctant to suggest diet alone can reverse serious disease, a growing body of research underscores the health benefits of a plant-based diet. Hong Kong dietitian Jaclyn Hei Tsang does not believe a plant-based diet alone can cure cancer, but says “it can certainly contribute to overall health improvement and disease prevention”. Tsang refers to a 2024 study published in the American Journal of Clinical Nutrition, indicating that consuming a higher ratio of plant protein is linked to a reduced risk of cardiovascular diseases and coronary artery disease. She says that consuming a plant-based diet rich in whole grains, fruits, legumes, nuts and similar foods “offers numerous health benefits, primarily due to increased intake of fibre, antioxidants, vitamins and minerals, along with a decrease in saturated fats from reduced animal protein consumption”. Studies consistently link a higher intake of fruits, vegetables, legumes and whole grains to decreased systemic inflammation. Most WFPB foods contain compounds that block the production of pro-inflammatory proteins called cytokines and soak up harmful free radicals. Fibre feeds good gut bacteria, which make soothing chemicals that heal the gut lining and reduce body-wide irritation. A reduction in the body’s inflammatory response means fewer chances for cells to grow out of control as they do in cancer. Skipping meat can reduce the body’s iron overload and reduce growth hormones that feed tumours. There is also evidence to suggest that plant-based diets rich in isoflavones – plant compounds known for their antioxidant and anti-inflammatory properties – alter the gut microbiome in a way that reduces inflammation and appears to provide some protection against autoimmune diseases. Fran and Bob’s strengthened immune systems have not just alleviated Fran’s condition and probably helped to avoid a recurrence of Bob’s cancer; neither can remember the last time they even suffered with a common cold. They are much healthier overall. They have lost weight, have more energy, and probably protect themselves from illnesses that plague overweight people. Their concentration is better, and their thinking is clearer. Constipation is “a thing of the past”, their sleep is better, and their “numbers” when they visit their doctor to check cholesterol levels and blood pressure are all good. They believe their health is considerably better than that of others their age. “So many have chronic diseases or have died,” they say. Even their sexual functions are doing “quite well”, Bob grins. What do these super-fit superagers eat? Upon rising, they drink a squeeze of lemon juice in a glass of water to aid digestion and boost immunity. They begin their day with home-made granola made with organic oats and topped with a banana, blueberries and flaxseeds. They eat chia seeds daily, either in their granola or on top of a salad. They eat a lot of beans, including chickpeas. They eat mushrooms every day, as well as garlic, tomatoes and leafy greens. Almost as key as what they are eating is what they are not eating. As they observe, food can “fight disease or feed it”. Bob and Fran, who have also published a book, 101 Ways To Be Young At Any Age!: Practical Wisdom to Reverse Your Aging, Starting Now!, have eliminated all the “white” from their diets, starting with sugar. Research confirms that excessive sugar intake triggers the production of stress molecules, leading to chronic, low-level inflammation that can degrade cellular health over time. Excess sugar can fuel insulin resistance and metabolic syndrome, creating an environment where chronic diseases and certain cancers are more likely to develop. Instead of sugar, they use natural sweeteners such as stevia, xylitol and dates. They have no white flour, either – only wholewheat. They do not have white table salt. And they eat brown rice or any other colour of rice – just not white. For the couple, a change in diet was the catalyst for sweeping change: they are physically active, do stretching exercises every morning, and power walk for 4.8km (3 miles) every day. They practise and teach tai chi and qigong for energy and flexibility. They first discovered qigong in a park while travelling through China in 1992. Since then, they have studied under three qigong masters and have taught hundreds of qigong classes in over 40 countries. They are tech-savvy and remain relevant and engaged, growing their YouTube channel, Young at any Age. How Bob and Fran’s daily foods benefit them, according to Tsang Oats contain beta-glucan, a soluble fibre that helps lower cholesterol, stabilise blood sugar levels and promote gut health by nourishing beneficial bacteria. Bananas provide potassium, which supports heart health and blood pressure regulation, along with prebiotic fibres that aid digestion and maintain a healthy gut microbiome. Blueberries are rich in anthocyanins and antioxidants that help reduce inflammation and oxidative stress. Flaxseeds and chia seeds supply omega-3 fatty acids, lignans and high fibre content, all of which contribute to heart health by lowering cholesterol and inflammation while improving digestion. Legumes (such as chickpeas) offer plant-based protein and fibre, aiding in blood sugar control, weight management and cardiovascular health. Mushrooms contain antioxidants such as ergothioneine and beta-glucans that bolster immune function. Garlic contains sulfur compounds like allicin, which have antimicrobial and anti-inflammatory properties, supporting immune health and heart function. Tomatoes are a good source of lycopene, an antioxidant associated with reduced risks of heart disease and certain prostate issues. Leafy greens provide essential vitamins K, A and C, along with folate and nitrates that help reduce inflammation and protect against chronic illnesses. Lemon water provides vitamin C to boost the immune system and encourages consistent hydration. Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.

How a whole food, plant-based diet keeps 85-year-old YouTubers young and disease-free

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}Bob and Fran German share how going vegan changed their lives and helps them keep fit, healthy, full of energy – and sniffle-free

Bob and Fran German share how going vegan changed their lives and helps them keep fit, healthy, full of energy – and sniffle-free