Diet and Healthspan - Uncertain but High Value

[AnUser]

@Olafurpall

Dave Asprey may have given a lot of attention to the field of biohacking, but he’s a quack that decreases the reputation of the field.

He’s not an appeal to nature quack at least, he was taking modafinil a lot and I can respect someone who is not biased in that way and that opened my eyes a little bit.

[AnUser]

I haven’t read this study yet but a WFPB diet with or without olive oil, the diet high in EVOO seems bad for lipids and other biomarkers. @Neo

With diet‐sequence interactions for LDL‐C, differences were detected between diets by diet order (mean±SEM high to low: Δ‐12.7[5.9] mg/dL, P=0.04 versus low to high: Δ+15.8[6.8] mg/dL, P=0.02). Similarly, low to high order led to increased glucose, total cholesterol, and high‐density lipoprotein cholesterol (all P<0.05). Over period 1, LDL‐C reductions were −25.5(5.1) post‐low versus −16.7(4.2) mg/dL post‐high EVOO, P=0.162, which diminished over period 2.

https://www.ahajournals.org/doi/epub/10.1161/JAHA.124.035034

[ReppinMycin]

I think this is overstating the value of eggs a little. In meta-analyses eggs have been linked to diabetes and metabolic syndrome so there are definitely risks and benefits to consider in egg consumption.

Basically any high protein food has all 9 essential amino acids in good quantities so eggs aren’t unique in that regard. The amino acid profile of eggs is very similar to other animal proteins.
Eggs contain little to no omega 3, you’d be fast better off with oily fish or chia/flax seeds
Your point about vitamins A, B12, B2 and B5 is broadly true but many other foods have similar profiles
Eggs contain so little vitamin d that it is hardly worth considering better to be in the sun or supplement
Again you are absolutely correct about selenium, phosphorus and choline but eggs are not particularly rich in iron compared to other foods eg beef, greens etc.

I think looking at isolated nutrients is not a good way to gauge a food’s health benefits, far better to look at RCTs and epidemiology where people actually eat said food. If we were just counting nutrients a protein shake, a multivitamin and a fish oil supplement would be peak nutrition.

PS. coming from somebody who ate 2 eggs a day for 15 years

[ReppinMycin]

@blsm

I think the key might actually be personalized nutrition.

That is certainly a very diplomatic stance allowing everyone to be correct and happy. Since homo-sapiens are incredibly inbred as a species I have doubts that nutrition for optimal health is significantly different between us (allergies aside!). It would be strange to claim two different rabbits, or two different grizzly bears require radically different nutrition for optimal health. Given we are able to eat pretty much anything (helped hugely by our ability to cook) we can do ok on a vast range of diets. However I suspect the optimal diet range is pretty narrow.

[blsm]

@ReppinMycin, yes indeed. We are able to survive on a wide variety of diets but to thrive it’s probably more narrow.
Recently I’ve been reading up on the circannual dietary shifts we experienced to a greater degree before modern times and it’s fascinating. I think Mother Nature probably protected us by seasonal variations in food availability and we’ve largely taken that out of the equation. Most of us live in a perpetual autumn now with an abundance of carbs and fat together which signals our body that it’s time to fatten up for winter yet winter never comes!
Of course there’s a place for special diets depending on a person’s particular context. I believe I’ve done them all at one point so who am I to judge what works best for a someone at any given time? I definitely know it’s changed a lot for me personally over the years.

[RapAdmin]

Eat Your Way to Extra Years: Nutrition and Healthy Aging

Wednesday, Sept 4, 2024
10:30 a.m. Doors Open
11 a.m. – 12 p.m. Presentation and Discussion
Zoom option available

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Seats are filling up fast for our next community seminar! Click the blue button below to register.

What’s the next seminar about?
We’ve all heard the expression “you are what you eat.” What you eat may also have a big impact on how long and well you live. Dr. Kapahi will help us look at food in a new way, providing tips (and motivation) for how we can eat healthier without sacrificing everything we love.

Feel free to forward this email to your friends and family who might be interested in attending.

Register now

[DeStrider]

Most of us live in a perpetual autumn now with an abundance of carbs and fat together which signals our body that it’s time to fatten up for winter yet winter never comes!

This American squirrel is ready.

[blsm]

That’s a good one! Hahaha

[RapAdmin]

Red meat has been a part of diets worldwide since early man. It is an excellent source of protein, vitamins (such as B vitamins) and minerals (such as iron and zinc).

However, red meat has long been associated with increasing the risk of heart disease, cancer and early death. What may not be so well known is the link between red meat consumption and type 2 diabetes.

A paper published in The Lancet in September 2024 highlighted this link to type 2 diabetes using data from the Americas, the Mediterranean, Europe, south-east Asia and the Western Pacific (20 countries included).

This recent study, with nearly 2 million participants, found that high consumption of unprocessed red meat, such as beef, lamb and pork, and processed meat, such as bacon, salami and chorizo, increased the incidence of type 2 diabetes.

Eating red meat may increase your risk of type 2 diabetes—not a lot of people...

[blsm]

Although this news saddens me a little I must admit my health is better since I dramatically reduced my red meat intake. I had really hoped unprocessed lean red meat would eventually be vindicated.

[Virilius]

Physionic has talked about the link between saturated fats and diabetes before. Makes sense since all the keto-/low-carb-studies have been very disappointing when it comes to reducing diabetes.

[DeStrider]

It also makes sense to me. Here in Asia the traditional meals contain a lot less red meat than an American meal.

[mccoy]

I’m a vegetarian(not vegan) but I like to stick to evidence. Red meat according to the analysis of Gil Carvalho (who is vegan) may not be unhealthy according to literature, provided we don’t go over a certain consumption threshold. Apparently, it’s one of those foods to be eaten with rigorous moderation. The non-detrimental dose threshold is of course lower than one steak per day.

We're all confused about Red Meat. Here's Why.

A simple AI search with Gemini provides, for once, results that seem to be reasonable and in agreement with the above discussion. Individual variability is mentioned.

Recent literature on red meat and health generally suggests a link between high consumption of red meat, especially processed red meat, and an increased risk of certain health problems:

• Increased risk of certain cancers:
  • Colorectal cancer: Strong evidence suggests a link between red and processed meat consumption and colorectal cancer.
  • Other cancers: Some studies suggest potential links with other cancers like breast, prostate, and pancreatic cancer, but the evidence is less conclusive.
• Heart disease:
  • High red meat consumption, particularly processed meat, may increase the risk of heart disease due to high saturated fat content and potential for increased LDL (“bad”) cholesterol.
• Type 2 diabetes: Some studies suggest a possible link between high red meat consumption and an increased risk of type 2 diabetes.
• Other health concerns:
  • High red meat consumption may also be associated with increased risk of obesity and mortality.

Important Considerations:

• Processed vs. Unprocessed: Processed meats (like bacon, sausage, ham) generally carry higher health risks than unprocessed red meat (like beef, pork, lamb).
• Cooking methods: Cooking methods can also impact health risks. Grilling and barbecuing at high temperatures can produce harmful compounds.
• Individual variation: The impact of red meat consumption can vary significantly between individuals.
• Dietary balance: Red meat can be part of a healthy diet in moderation.

Recommendations:

• Limit red and processed meat consumption: Most health organizations recommend limiting red meat intake and significantly reducing or avoiding processed meat.
• Choose lean cuts: When consuming red meat, opt for lean cuts and trim visible fat.
• Healthy cooking methods: Choose healthier cooking methods such as baking, roasting, or stir-frying.
• Focus on plant-based protein sources: Include plenty of plant-based protein sources like beans, lentils, nuts, and tofu in your diet.

This is for informational purposes only. For medical advice or diagnosis, consult a professional.

“High consumption” of red meat is a relative term, but generally refers to an intake that exceeds recommended dietary guidelines.

• For most adults: This is often considered to be more than 70 grams (cooked weight) per day.
• Some organizations: Recommend even lower limits, such as no more than 700-750 grams (cooked weight) per week.

Important Note: These are general guidelines. Individual needs and health conditions may vary.

It’s crucial to consult with a healthcare professional or registered dietitian for personalized advice on your specific dietary needs. They can help you determine what constitutes “high consumption” for you based on your individual factors.

[RPS]

I wonder if the issue with red meat is down to the artificial feed that the vast majority of farmed animals consume.

I guess no one will ever to an RTC of meat consumption from standard farms vs the grass fed grass finished animals from regenerative farming.

I like my steaks (in moderation) so I’m sticking with the regenerative farm produce and I think I’ll be fine.

[Bicep]

Watch out for New5gc. I eat beef too but mostly deer meat. It’s a farm pest, no neu5gc, and finished with grass. The population has been way to high in recent years, but naturally there was a huge die off this year from 3 different diseases. A little hard to find them now.

[cl-user]

@Virilius

Makes sense since all the keto-/low-carb-studies have been very disappointing when it comes to reducing diabetes.

This is inaccurate at best. Even the American Diabetes Association says that low-carb diet is the best for T2DM (3rd slide below). They changed their minds after the Virta Health and others RTCs that achieved T2DM reduction, and even remission in some cases, with a low carb diet.

Here are the Virta Health publications and the Nutrition Consensus Report of the ADA.

[RapAdmin]

Fiber is well known to be an important part of a healthy diet, yet less than 10% of Americans eat the minimum recommended amount. A study from Stanford Medicine might finally convince us to fill our plates with beans, nuts, cruciferous veggies, avocados and other fiber-rich foods.

The research, published in Nature Metabolism on Jan. 9 identified the direct epigenetic effects of two common byproducts of fiber digestion and found that some of the alterations in gene expression had anti-cancer actions.

What we eat affects our health—and can alter how our genes function

Paper and discussion:

Short chain fatty acids prime colorectal cancer cells to activate antitumor immunity

SCFAs are produced in higher quantities by Acarbose usage.

[RapAdmin]

https://x.com/EricTopol/status/1885352260139422055

[AnUser]

Why would anyone drink sugar-sweetened beverages anymore? Just drink diet soda with aspartame or similar, yes I said the word, and yes it’s safe (by EFSA, FDA, etc).

[DeStrider]

Just drink water, tea, coffee, or flavored seltzer water—lots of flavors to choose from.