8 Eating Principles for Optimal Health: What to Eat and Avoid

Nutrition is a confusing space. New food pyramids are constantly being introduced, and many different players are involved, each with their own incentives. Then, there are various groups, like vegans and carnivores, arguing over what we should and shouldn't eat.

I've spent the last 15 years trying to understand nutrition. I've read countless books on the topic and experimented with different dietary approaches. I was a vegetarian for a year, then switched to a paleo diet for another year. Now, I consider myself an omnivore.

In my opinion, these debates often do more harm than good.
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However, there are a few key principles that most of the nutrition community agrees on.

Consider what our bodies are made of: over a lifetime, we consume around 70 metric tons of food. A high-quality diet leads to a high-quality life.

So, how do you eat to get in your the best shape, maintain energy, and prevent chronic diseases?
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The following eight principles are all you really need to know about nutrition:

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1. Eliminate refined added sugar.

Not all calories are created equal. The idea that "a calorie is just a calorie" is a myth. This misconception ignores how the body metabolises different compounds for energy.

Understanding Sugars

Let's start by defining sugar. We’ve all heard of white sugar, brown sugar, high fructose corn syrup, and so on. But what are these sugars made of? Most sugars are a mix of glucose and fructose.

Glucose is the body's preferred fuel. Through a process called glycogenesis, glucose is broken down and enters our cells. Glucose is taken up by your muscles, brain, and other cells for energy.

Fructose, unlike glucose, is primarily metabolised in the liver. It doesn't go directly to the muscles; it heads straight to the liver. If the liver has more fructose than it can handle, the excess is converted to fat in a process called de novo lipogenesis.

Health Risk of Excessive Fructose

Dr. Richard J. Johnson, a researcher and professor at the University of Colorado and author of the book Nature Wants Us to Be Fat, hypothesizes that high fructose intake may activate a "survival switch," prompting the body to store fat more aggressively. Essentially, fructose encourages fat storage rather than burning it, mimicking the conditions necessary for survival during food shortages. While this mechanism was beneficial during times of scarcity, it can be harmful in today's diets, which are high in sugar and processed foods.

There is a limit to how much added fructose our bodies can handle. When consumed in excess, fructose becomes a powerful driver of metabolic dysfunction. It also produces large amounts of uric acid, which is known to cause gout and high blood pressure.

Excessive fructose intake can also damage mitochondria, induce insulin resistance, and promote inflammation—conditions we want to avoid.

And don't forget about your teeth. Sugar is the primary reason for the caries epidemic. The bacteria that cause cavities feed on sugar.

What About Fruit?

But should you stop eating fruit? Absolutely not—if you eat whole fruit. Whole fruits contain fructose, but they also come with fiber. Fiber slows down sugar absorption, keeps you full, and aids in digestion.

Try an experiment: eat five whole oranges versus drinking juice made from five oranges. After drinking the juice, you'll likely still feel hungry, but you probably won't be able to eat all five oranges and might stop after the third.

Examples of Foods to Avoid

All sodas and fruit juices, including fruit smoothies (vegetable smoothies are okay). Avoid foods and drinks with any added sugars, like white sugar, brown sugar, syrups (like maple or corn syrup), and hidden sugars such as high-fructose corn syrup or dextrose. And be aware a lot of foods you think of as savory contain sugar: like ketchup, breads, salad dressings and processed meats. Read labels carefully and remove anything with added sugar from your home.

A Word on Moderation

"But sir, life isn't worth living without dessert!"

I agree—I enjoy the occasional dessert as much as anyone. My go-to is delicious dark chocolate ice cream. The key is to keep it occasional.

2. Eliminate refined added grains.

First, let’s understand what a refined grain is:

A grain consists of three parts: the bran, the endosperm, and the germ. When the bran and germ are removed, only the endosperm remains. This means refined grains have less fiber, vitamins, and minerals. Refined grains can cause rapid spikes in blood sugar levels, which is a concern not only for those with metabolic syndrome but also for anyone looking to maintain steady energy levels and avoid crashes and increased cravings.

Debating the Role of Grains in a Healthy Diet

Some experts advocate for eliminating grains entirely due to gluten, a naturally occurring protein in some grains. While gluten can cause problems for people with conditions like celiac disease, most people have eaten gluten their whole lives without adverse reactions. Negative media attention on wheat and gluten has led some to question its place in a healthy diet. Ultimately, it's up to you to decide what works best for you.

Personal Approach to Grains

Personally, avoiding all grains isn’t an option for me. I enjoy eating buckwheat, sourdough bread, and oats. Occasionally, I also have white rice, but my go-to carb source is potatoes. The bottom line is that while some people advise against eating oats or sourdough bread, the real issue lies with ultra-processed foods. These foods are low in fiber, high in sugar, low in vitamins and minerals, high in salt, and often contain added seed oils.

Sourdough Bread 101

I love freshly baked sourdough bread from my local bakery. While not all sourdough is made with whole grains, many artisan bakers use whole grain flours or a mix of whole and refined flours. They use minimal ingredients, and the bread stays fresh for about two days before becoming hard as a rock—which is actually a good sign! Even if refined flour is used, the fermentation process in sourdough bread lowers its glycemic index compared to bread made with commercial yeast, which means sourdough may cause a slower rise in blood sugar levels. Additionally, fermentation can increase the bioavailability of certain nutrients by breaking down anti-nutrients like phytic acid. I truly enjoy this treat.

Examples of Foods to Avoid:

Avoid foods made with processed flours, such as white bread, pasta, bagels, crackers, cereals, pretzels, doughnuts, cookies, cakes, pastries, pizza crusts, waffles, pancakes, croissants, hamburger buns, and most baked goods. Check labels for ingredients like "wheat flour" or "rice flour" and opt for whole, unprocessed grains instead.

3. Eliminate industrial seed oils.

In Belarus, where I grew up, sunflower oil is the go-to cooking oil. In Poland, where I now live, canola (rapeseed) oil is widely used both at home and in restaurants. In the U.S., Americans commonly use corn oil, cottonseed oil, safflower oil, grapeseed oil, soybean oil, peanut oil, and vegetable oil. Even fast-food chains like McDonald's use a mix of oils for frying, including canola, corn, and soybean oils.

It's important to note that these oils are also present in many processed foods, such as salad dressings, chips, cookies, and fried foods.

The History of Seed Oils

But what’s wrong with them? Contrary to popular belief, seed oils are not a traditional part of our diet. For most of human history, our ancestors relied on animal fats or oils from fruits like olives and coconuts. It wasn’t until the Industrial Revolution that we developed the technology to extract oil from seeds, starting with cottonseed oil. Therefore, we haven't been exposed to these oils for very long. The food industry uses seed oils, because they are generally cheaper to produce and have a longer shelf life compared to other oils. Incentives drive everything.

The Problem With Seed Oils

Seed oils can disrupt the balance of omega-3 to omega-6 fatty acids, potentially leading to inflammation. Both omega-3 and omega-6 fatty acids are essential for our health, but the issue arises when omega-6 is consumed in excessive amounts without sufficient omega-3. This imbalance might contribute to inflammation, which is linked to various chronic diseases.

Industrial Processing Concerns

The real concern, however, lies in the industrial-scale processing these oils undergo. This processing often involves chemical solvents like hexane and various additives, which strip the oils of their natural nutrients and can introduce harmful compounds. These methods can significantly impact our health, making the oils less beneficial and potentially harmful.

Oxidation and Stability

Another issue is oxidation. Oxidation is a chemical reaction that occurs when oils are exposed to oxygen, light, or heat, leading to the breakdown of fatty acids and the formation of harmful compounds like peroxides and aldehydes. Oils high in polyunsaturated fats (like safflower or sunflower oil) are more prone to oxidation, while those rich in monounsaturated fats (like olive oil) or saturated fats (like coconut oil) are more stable.

“But aren’t chefs using canola oil for high-temperature cooking, like steak, because it has a higher smoke point?”
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Let’s break it down:

Choosing the Right Cooking Oil 101: Balancing Smoke Point and Oxidation Stability

When selecting a cooking oil, it's important to balance both the smoke point and oxidation stability. The smoke point is the temperature at which oil starts to smoke and break down, releasing harmful compounds. However, a high smoke point doesn't necessarily mean an oil is stable; it can still oxidize, forming toxic substances even before it begins to smoke.

Oxidation stability is the oil’s resistance to chemical breakdown when exposed to heat, light, or air. Oils high in saturated fats (like coconut oil) and monounsaturated fats (like olive oil) are more stable and less prone to oxidation than those high in polyunsaturated fats (like sunflower or corn oil).

Here’s how to choose the best oil for your cooking:

• High-Heat Cooking (frying, searing): Opt for oils with a high smoke point and good stability, such as avocado oil or refined olive oil. These oils withstand high temperatures without breaking down.
• Medium-Heat Cooking (sautéing): Use oils like extra virgin olive oil, butter or coconut oil which have moderate smoke points and good oxidation stability.
• Low-Heat Cooking or Cold Uses (salad dressings): Choose oils rich in antioxidants and healthy fats, such as extra virgin olive oil.

Avoid oils high in polyunsaturated fats (like sunflower, corn, or soybean oil) for high-heat cooking, as they are more prone to oxidation despite their high smoke points.

Lastly, remember to store your oils in a cool, dark place to maintain their quality and prevent oxidation.
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While the impact of seed oils is still debated in the medical community, I prefer to avoid them. Why take the risk when there are other oil options, like olive or avocado oil, that are known to be healthier?

The Vigilant Fox 🦊 @VigilantFox Watch RFK Jr. Expose Four Toxic Substances That Are in Your Food I can't believe Fox News actually aired this. 1. SEED OILS: Kennedy says seed oils are “one of the most unhealthy ingredients” we have in foods, linked to “serious illnesses, including body-wide inflammation.” 2.… https://twitter.com/i/web/status/1827434772756623760 9:56 PM • Aug 24, 2024 25826 Retweets 69802 Likes Read 1128 replies

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Examples of Oils to Avoid:

• Sunflower oil
• Canola (rapeseed) oil
• Corn oil
• Cottonseed oil
• Safflower oil
• Grapeseed oil
• Soybean oil
• Sesame oil
• Peanut oil
• Vegetable oil
• Margarine
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4. Eat over 50 grams of fiber per day.

Ladies and Gentlemen, let me introduce you to the ultimate longevity hack: fiber.

Why Fiber Matters

As a prebiotic, fiber serves as food for the beneficial bacteria in your gut. Unlike other carbohydrates, fiber isn’t fully broken down by the body or converted into glucose. Instead, it travels to the gut, where it is fermented by the microbiome into short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These SCFAs help regulate metabolism, improve insulin and glucose levels, and have anti-inflammatory effects.

Our gut bacteria thrive on fiber, which supports a healthy digestive system and overall well-being. Historically, our diets were rich in fiber, allowing beneficial gut bacteria to flourish.
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However, modern diets, often lacking in fiber due to processed and packaged foods, leave these bacteria hungry. When deprived of fiber, they start consuming the mucin layer that protects our intestinal cells, leading to inflammation, "leaky gut," and potential health issues.

A high-fiber diet, particularly one that includes both soluble and insoluble fiber, is essential for maintaining gut health. Soluble fiber forms a gel that slows the absorption of sugars and fats, protecting the liver and regulating blood sugar levels. Insoluble fiber acts like a broom, cleaning out the intestines. Together, these fibers support a balanced gut microbiome, reducing inflammation and promoting satiety.

Health Benefits of a High-Fiber Diet

Furthermore, diets high in fiber have been shown to help prevent various conditions, including colon and breast cancer, rheumatoid arthritis, and asthma, by improving gut function and reducing inflammation. Unlike processed foods that may add some fiber back after refining, natural sources of fiber in whole foods offer a complete package that supports both your gut and liver.

How to Increase Your Fiber Intake

To improve your health, aim for over 50 grams of fiber per day from a variety of whole foods. For those new to a high-fiber diet, it’s best to start with around 30 grams per day and gradually increase to 50 grams to avoid bloating or discomfort.
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Good News: The microbiome will change for the better within two days of adopting a high-fiber diet.

This will not only support your digestive health but also help regulate metabolism and protect against chronic diseases.

Best Sources of Fiber

Chia seeds, flaxseeds, beans, lentils, artichokes, dried figs, Brussels sprouts, raspberries, blackberries, avocados, pears, chickpeas, whole grains (whole grain bread, oats, rye bread), pumpkin, sweet potatoes (with skin), potatoes (with skin), spinach, cabbage, carrots, broccoli, cauliflower, apples, blueberries, peas, plums, strawberries, beets, kale, radishes, nuts (walnuts, almonds) mushrooms, sauerkraut, onions.

5. Eat three or more servings of probiotic foods per day.

Probiotics are beneficial live bacteria that play a crucial role in maintaining overall health, particularly gut health. While probiotic supplements are available, it is generally better to consume probiotic-rich foods. This is because we do not yet fully understand which specific strains of bacteria are the most beneficial, and fermented foods provide a natural and more cost-effective source of these bacteria.

Benefits of Probiotics

• Gut Health Improvement: Probiotics help restore and maintain a balanced gut microbiota, which can alleviate digestive issues such as diarrhea, constipation, and irritable bowel syndrome (IBS). They also strengthen the mucosal barrier in the intestines and inhibit the growth of harmful bacteria, promoting overall gastrointestinal health.
• Immune System Support: Probiotics boost immune function by enhancing the activity of immune cells and increasing antibody production. This can improve resistance to infections and may provide immunomodulatory effects, which could benefit those with autoimmune or inflammatory conditions.
• Metabolic and Nutritional Benefits: Regular intake of probiotics has been linked to improved metabolic health, including potential anti-obesity and anti-diabetic effects. They can also enhance nutrient absorption, particularly minerals, by breaking down complex compounds in food.

Creating a Supportive Gut Environment

However, simply consuming probiotics may not be enough if your gut environment is not conducive to their survival. Due to the impact of processed foods, which create an inhospitable intestinal environment, probiotics often do not multiply and thrive as they should. This is similar to sending humans to Mars without an atmosphere—no matter how many you send, they cannot survive without the right conditions.

To create a supportive environment for probiotics, you need to feed your gut with prebiotics, which are primarily found in dietary fiber. Prebiotics help alter the gut environment, making it more hospitable for probiotics to thrive. Combining probiotics with a prebiotic-rich diet allows beneficial bacteria to flourish, but continued support through a diet rich in real, whole foods is essential for maintaining a healthy gut ecosystem.

How To Get Your Probiotics

Aim to include at least three servings of probiotic-rich foods in your daily diet. Some great options include:

• Yogurt: Choose yogurt with “live active cultures” and no added sugar.
• Kefir: A fermented milk drink that is rich in probiotics.
• Sauerkraut and Kimchi: Fermented vegetables that are excellent for gut health.
• Miso: A fermented soybean paste often used in soups.

Be cautious with kombucha, as some brands can be high in sugar.

For my routine, I drink kefir daily and eat sauerkraut almost every day.

6. Increase omega-3 intake to a minimum of 2g per day.

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Increasing your omega-3 intake to at least 2 grams per day is essential for maintaining optimal brain, heart, and eye health. Omega-3 fatty acids, especially DHA and EPA, are vital nutrients that our bodies need but cannot produce on their own. The best sources of DHA and EPA are fatty fish like those in the SMASH category: Sardines, Mackerel, Anchovies, Salmon, and Herring. These fish are not only rich in omega-3s but also lower in mercury compared to larger fish.

no.mind @the_no_mind Why Is Seafood Consumption Essential for Our Health? Why Are Omega-3 Fatty Acids (DHA & EPA) Crucial for Our Brain, Eyes, and Heart? Why Have Brain Size and IQ Been Declining? The History of Seafood. The Ultimate Omega-3 Thread. 4:43 PM • May 7, 2024 0 Retweets 5 Likes Read 1 replies

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Why Are Omega-3 Fatty Acids Crucial?

• Brain and Cognitive Health: Omega-3s are crucial for brain health. Diets low in DHA have been linked to smaller brain sizes, more mental health disorders, and a decline in IQ over time. Populations with high fish consumption, like the Japanese, often have better cognitive outcomes and fewer neurological disorders.
• Eye Health: The retina is made up of 60% DHA, making omega-3s essential for eye health. They promote corneal nerve recovery, reduce dry eye symptoms, protect against damage from artificial blue light, and may prevent age-related macular degeneration.
• Heart Health: Omega-3s reduce the risk of coronary heart disease by lowering triglyceride levels, improving endothelial function, reducing blood clot risk, lowering blood pressure, and offering anti-inflammatory benefits.
• Mental Health: High fish consumption is associated with lower rates of depression. Omega-3s, particularly EPA and DHA, have been shown to protect against depression and alleviate symptoms.
• Pregnancy Benefits: Consuming omega-3s during pregnancy is vital. Studies show that women who eat fish 2-3 times a week during pregnancy have children with higher IQs and better motor and communication skills.

Omega-3 Options for Vegetarians and Vegans

For vegetarians and vegans, algae oil is an excellent alternative, as it provides DHA and EPA directly. While plant sources like chia seeds, flaxseeds, and walnuts are good for overall health, they only provide ALA, a different type of omega-3 that is less efficiently converted to DHA and EPA in the body.

How to Increase Your Omega-3 Levels

To optimize your omega-3 intake, follow the SMASH strategy—incorporate Salmon, Mackerel, Anchovies, Sardines, and Herring into your diet 2-3 times a week. If you need to supplement, choose high-quality fish oil or algae oil to ensure adequate DHA and EPA intake.

Managing Mercury Concerns

While concerns about mercury in seafood are valid, mercury primarily accumulates in larger fish like shark, swordfish, king mackerel, and tilefish. By focusing on smaller, omega-3-rich fish (like those in the SMASH category), you can minimize mercury exposure while maximizing health benefits.

7. Increase micronutrients, polyphenols & antioxidants through plant variety.

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​Hack: Ask ChatGPT whether you are getting enough micronutrients a day based on your current diet (provide your current daily meal plan) and see if you're getting enough of those or overshooting.

Why Micronutrients Matter

Micronutrients and antioxidants are vital for cellular resilience, particularly for the mitochondria, which are the energy powerhouses of our cells. These small molecules, such as magnesium, zinc, selenium, and B vitamins, play critical roles in supporting metabolic health. Here’s how they function:

• Structural Roles: Micronutrients are integrated into proteins to ensure they function correctly. For example, selenium is incorporated into selenoproteins, which act as antioxidants and support immune function.
• Cofactors for Chemical Reactions: Micronutrients serve as cofactors in cellular processes, like ATP production in the mitochondria. B vitamins, for instance, bind to enzymes, facilitating the steps needed to generate ATP, the cell's energy currency.
• Antioxidant Protection: Micronutrients act as antioxidants that reduce oxidative stress, protecting cells from damage. For example, Vitamin E integrates into cell membranes to neutralize free radicals, preventing damage that could lead to chronic inflammation.
• Precursors for Biological Processes: Some micronutrients are precursors for critical molecules. Vitamin B₃ (niacin) is a precursor for NAD+ and NADP+, which are involved in numerous cellular reactions, including electron transport in mitochondria during ATP production.

Micronutrients are essential for many biological processes, including glucose management and energy production. Unfortunately, modern ultra-processed diets are often deficient in these nutrients due to depleted soils and extensive food processing.
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Each of our approximately 37 trillion cells contains thousands of mitochondria, all of which depend on adequate levels of specific micronutrients to function properly. These vitamins, minerals, trace metals, and antioxidants are crucial for maintaining metabolic health by enabling the proteins in the electron transport chain (ETC) to produce ATP efficiently.

Key Micronutrients for Energy and Their Sources

1. Vitamin D: Enhances insulin receptor and glucose transporter expression, boosts mitochondrial gene expression related to energy metabolism, and reduces oxidative stress.​
   Sources: Sunlight, fatty fish (like salmon and mackerel), egg yolks, mushrooms, fortified dairy products.
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2. Magnesium: Facilitates ATP synthesis, reduces oxidative stress, and regulates glucose and fat metabolism.​
   Sources: Nuts (almonds, cashews), seeds (pumpkin, flaxseed), spinach, beans, whole grains.
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3. Selenium: Acts as a cofactor for antioxidant enzymes, supports insulin signaling, and enhances thyroid function, which is vital for metabolic rate.​
   Sources: Brazil nuts, tuna, chicken, eggs, sunflower seeds.
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4. Zinc: Participates in the ETC, boosts antioxidant enzyme activity, and regulates glucose and fat metabolism.​
   Sources: Oysters, beef, pumpkin seeds, beans, dark chocolate.
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5. B Vitamins (B₁, B₂, B₃, B₅, B₆, B₇, B₉, B12): Essential for energy metabolism, enzyme function in the Krebs cycle, and reducing inflammation and oxidative stress.​
   Sources: Meat (especially liver), dairy products, eggs, beans, nuts, leafy greens, fortified cereals.
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6. Coenzyme Q10 (CoQ10): Shuttles electrons in the ETC, enhances glucose metabolism, acts as an antioxidant, and improves insulin sensitivity.​
   Sources: Organ meats (like liver and kidney), sardines, beef, chicken, peanuts.
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7. Vitamin C: Promotes mitochondrial gene expression, supports collagen synthesis, and acts as a potent antioxidant.​
   Sources: Citrus fruits (oranges, lemons), strawberries, broccoli, bell peppers, kiwi.
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8. Calcium: Plays a key role in muscle contractions, signaling within cells, and the release of energy from stored nutrients.​
   Sources: Dairy products (milk, cheese, yogurt), fortified plant-based milks, leafy greens (kale, broccoli), tofu, almonds.
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9. Iron: Essential for oxygen transport in the blood and muscle cells, and crucial for the function of the ETC in mitochondria.​
   Sources: Red meat, poultry, fish, lentils, beans, spinach.
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10. Iodine: Essential for the synthesis of thyroid hormones, which regulate metabolic rate and energy production.​
    Sources: Iodized salt, seafood, dairy products, eggs, seaweed.

Best Antioxidant Sources

Antioxidant intake is vital for reducing oxidative stress and promoting good energy. Antioxidants encompass a wide range of compounds, including vitamins C and E, carotenoids, and certain minerals, each contributing to cellular protection in different ways. Foods with high levels of antioxidants per 100 grams include almonds, dried spices (like cinnamon), artichokes, asparagus, black beans, berries (blackberries, blueberries), dark chocolate, green tea, nuts (pecans, walnuts), and many others.

The Role of Polyphenols

Polyphenols are a specific type of antioxidant micronutrient found predominantly in plants. Unlike other antioxidants, polyphenols also support the microbiome, offering various additional health benefits such as reducing inflammation, slowing cancer cell growth, and supporting brain health. Foods high in polyphenols include dried spices and herbs, cocoa, dark berries, seeds, nuts, vegetables, coffee, and tea. It's important to note that while all polyphenols are antioxidants, not all antioxidants are polyphenols. Polyphenols provide unique benefits beyond their antioxidant capacity, but their levels can be significantly reduced through ultra-processing of foods.

The Power of Plant Variety: Eating 30 Different Plants a Week

Studies show that consuming a wide range of fruits, vegetables, nuts, seeds, beans, herbs, and whole grains each week can significantly enhance your health. The American Gut Project found that people with the healthiest microbiomes eat at least 30 different plant foods per week, highlighting the importance of plant diversity for gut health and overall wellness. A varied plant-based diet increases nutrient density, providing essential vitamins, minerals, and dietary fiber, which can reduce the risk of chronic diseases like type 2 diabetes and cardiovascular disease.

8. Eat at least 30g of protein per meal.

Protein is a crucial macronutrient that signals cells to "build," helping maintain muscle mass and support metabolic balance. It is made up of 20 amino acids, 9 of which are essential because the body cannot produce them. Protein helps synthesize and maintain muscle tissue, which regulates metabolism by absorbing glucose and releasing myokines—hormones that can reduce inflammation and improve insulin sensitivity.

Sarcopenia and Muscle Loss

Sarcopenia, the age-related loss of muscle mass, strength, and function, typically begins around age 30 and accelerates after 50. Adults lose about 1% of their muscle mass per year after age 30, with the rate increasing to 3% per year after age 60. This decline is influenced by reduced physical activity, hormonal changes, and inadequate protein intake, leading to frailty, decreased mobility, and a higher risk of falls and fractures in older adults. Combatting sarcopenia requires regular resistance training, a protein-rich diet, and staying physically active throughout life.

Protein’s Role in Satiety and Metabolism

Protein has a high thermic effect of food (TEF), meaning it requires more energy to digest and metabolize than carbohydrates or fats—about 25-30% compared to 6-8% for carbohydrates and 2-3% for fats. This makes protein more satiating, reducing hunger and helping prevent overeating.

How Much Protein to Eat?

To maintain and build muscle, aim for at least 30-40 grams of protein per meal. Dr. Gabrielle Lyon, functional medicine physician specializing in muscle-centric medicine, recommends 1 gram of protein per pound of body weight for muscle building.

But research suggests that for most individuals, especially those engaging in resistance training, consuming about 1.6 grams of protein per kilogram of body weight per day (approximately 0.7 grams per pound) is sufficient to maximize muscle protein synthesis and support muscle maintenance and growth. ​
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For example for me, at a weight of 85 kg (187 lbs), this equates to about 136 grams of protein per day, or roughly 45 grams per meal if eating three meals a day.

Best Protein Sources

To increase protein intake, include a variety of protein-rich foods in your diet:

• Meats: Beef, chicken, turkey, pork, and game meats like elk and bison.
• Fish and Seafood: Rich in protein and other essential nutrients.
• Dairy Products: Milk, cheese, and yogurt (especially Greek yogurt) are high in protein and leucine.
• Eggs: A complete protein source containing all essential amino acids.
• Legumes: Beans, lentils, and peas are plant-based proteins rich in fiber, vitamins, and minerals.
• Soy Products: Soybeans, tofu, and tempeh.
• Nuts and Seeds: Hemp seeds, chia seeds, pumpkin seeds, almonds, sunflower seeds, flaxseeds, cashews, and pistachios.

Balance Your Amino Acids

When consuming protein, it's essential to balance your amino acids. Foods high in tryptophan, like eggs, poultry, and fish, are beneficial because tryptophan is a precursor to serotonin, a critical brain neurotransmitter. However, be mindful of excessive branched-chain amino acids (BCAAs) from sources like corn products and some protein powders. While BCAAs support muscle building, overconsumption without adequate physical activity can lead to excess glucose production and fat storage, potentially increasing the risk of chronic diseases.

Moderation and Quality Matter

While adequate protein is essential, excessive intake can stimulate the mTOR pathway, which some experts, like Dr. Robert Lustig, suggest could accelerate aging. Therefore, balance is key—focus on quality protein sources and moderate intake according to your health and fitness goals.

TL;DR

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Thank you,
Ed