All 19 references are linked in the video's description 💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin 📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
Ancel Benjamin Keys was a scientific fraud, and you, Brad Stanfield, still haven't realized it. His Seven Countries Study was a scientific scam, as it actually had data from 20 countries, but he removed the thirteen countries that went against his theory.
Bu the way, olive oil and avocado are rich in monounsaturated fats, no in polyunsaturated fats. Avocado, in fact, has more saturated fat than polyunsaturated fat (15% vs 10%). Your advice in favor of 'unsaturated' fats is misleading.
The DASH diet is falling apart. Research has shown that both the low sodium and low fat components are counterproductive. All of the benefit seems to be coming from the low carb component, and perhaps the resulting low calories that come from such a restrictive diet.
Dr Brad- Ansel Keyes "7 countries" study was actually a study of 22 countries. Ansel selected the 7 countries that would most agree with his saturated fat hypothesis. He purposely discarded countries like France and Denmark from his study that have huge intakes of saturated fat yet some of the lowest heart disease rates and highest longevity in Europe. It's important to note Ansel was a 7th day Adventist and part of the temperance movement- he believed for religious reasons that a vegetarian diet was superior and that ended up clearly reflected as bias in the data he discarded to pare his 22 country study down to a "7 country study".
@@stancartmankennythat's cherry-picking, what about pizza hut and other fast food chains selling cheesy bread? Remove your bias and consume pizza with cauliflower on it 😂
Lower saturated fat applies if you are eating carbs. Because if you eat carbs and fat together, carbs get used, saturated fat queues up in the blood and gets taken to storage. If you go low carb there is no queue, all the fat will get used because it is difficult to eat too much fat without getting full unless you are eating nuts or cream etc.
@@briandriscoll1480 conventional widsom would suggest satiety is more closesly linked to stomach fullness than it is fat consumption; fat has to be twice as satiating as carbs I don't think a 50% full stomach of fat satiates the average person more than a 70%-90% full stomach of fat and carbs
@@zentzu4003 And for that reason you can eat less and get full quicker without spiking insulin. You can count the calories or learn about calories in different things for example it is easy to overeat walnuts or cream which are very high calorie vs their size. But try overeating chicken thighs with fat on I am full after two (400cal), but if I had two slices of pizza also 400cal I would not be full.
I would recommend people to read the Cochrane Review of saturated fat cited at 7:28. It is remarkably underwhelming in its conclusions. “We found little or no effect of reducing saturated fat on all‐cause mortality or cardiovascular mortality.”
Most diet randomized controlled trials do not run long enough to detect a mortality difference. Instead, they are powered for cardiovascular events such as heart attacks. Here, the data shows a 17% reduction in the risk of cardiovascular disease
@@DrBradStanfield The review goes on to state that, “56 people need to reduce their saturated fat intake for ~four years for one person to avoid experiencing a CVD event.” This high number to treat doesn’t match my expectation of a 17% reduction. I suppose it must be relative to a small number.
Thank you for reporting clearly the facts, Dr. Brad. I appreciate how clearly you communicate through the clutter. You are a TH-cam treasure. Please keep it up. People need to hear what you have to say.
I put Pizza in the worst foods you can eat, bread, seed oil, highly addictive, super high calorie density. It is part or the reason of the obesity pandemic.
@@ahallock Of course I'm talking about your standard pizza which 95% of people eat, bread, oil, and cheese. Or more like 800 calories a slice, like the Costco slices. I see people eating a half pie of that or like 6 slices in one sitting, or close to 5000 calories. This stuff is deadly.
Been following your channel for a few years now, Dr. Brad. While most of your videos are of great informational value already, I found this one in particular extraordinary. So much valuable information, presented in a super clear way, directly to the point while being fully up-to-date. Very much appreciated.
At one point the video says that the minimum recommended protein is 0.8 grams/kg. It then says 3.6 grams/lb. Assuming that the first metric number was correct, then the Imperial unit number should be 0.36 grams/ lb. Not 3.6 grams/ lb.
At 0:36 You're correct he did misspeak there. But it does actually show what you're saying, it literally shows .36. apparently he just accidentally said 3.6 even though it shows .36. he could probably remove that little clip using TH-cam Studio and it wouldn't affect the video at all. Funny I just realized the time stamp is also 36 seconds in... Something with these two numbers is creepy!
It seems to me whether you follow a dash, mediterranean, high protein, low carb, high fibre or keto diet one of the important factors is it forces you to look at food nutrition labels and away from highly processed food towards cooking and creating your own meals. Which I think is an important factor beyond macros.
@DrBradStanfield can you give us a 'day in the life' of your diet and what meals you eat for breakfast, lunch, dinner (and snacks) to comply with these guidelines? I think some examples in context would be super helpful!
70 year old weight lifter here. I eat healthy and have reasonably increased my protein intake to about .8 gm per lb of body weight.. i have noticed an increase of muscle mass..i suspect additional protein is needed for older individuals as our bodies are not as efficient..
Our bodies are efficient with protein at any age. The issue is leucine. Leucine activates mtor which stimulate muscle protein synthesis. As we age leucine becomes less effective at activating mtor. This is where weight training comes in, which is a much better activator of mtor. Adding more protein as we age is not the answer. What makes our body efficient with protein is to eat less protein (although that's not what I'm recommending). See the research of Nicholas Burd using isotope tracers. The more protein we eat, it just gets turned into glucose. Efficiency would simply mean less amino acids turning into glucose and being used to create protein for enzymes, hemoglobin, muscle, etc. Weight training is needed, not 0.8 g/lb of protein. 0.6 g/lb should be fine if you lift weights. If you eat a well-balanced diet, protein will take care of itself even for vegans. When you exercise, you require more calories, with more calories come more protein. There's zero evidence that high protein is good for healthy and longevity. Strength is important which requires weight training, especially as we age. I'm 60, and can deadlift over twice my weight. I weigh 185 lbs at 6'2" and deadlift 360 lbs. I plan to be lifting over 400 lbs in six months. High protein is not a factor. I've gained over 20 lbs of muscle in the last two years and protein had nothing to do with it.
Just got to find the people who make them good then there is no catch. I would happily eat a healthier pizza. I have eaten the greatest tasting vegan fish, ice-cream cheesecake etc but when I try to make it, nope, rubbish lol
I'll stick to my keto diet which includes animal fats and red meat thanks. I've become insulin sensitive, lost lots of weight, feel fuller for longer and normalised my blood sugar levels. In fact, I feel healthier than ever before.
I wouldve prefered to lose weight using a healtht diet that reduces my risk of cardiovascular events in the future but you do you boo. Tell me how the angina feels in 20-40 years.
@@proper2979 ok I'll do boo whatever that's supposed to mean. I've been on a keto diet now for 2 years and not sure where your angina scare comes from but if you think I have high cholesterol, think again. That is also well within normal limits and I'm 56. Have a nice day.
@@gordonalexander4843 Similar here, but for 3 years of ketogenic carnivore, and only 36 years old. Though my grandfather who served in ww2, and was a butcher amongst other jobs, and ate mostly meat most of his life recently turned 98 this year and can still walk and chat. Even 5 years ago he was still driving and doing bike marathons, so maybe it's genetics? Then again 3 years ago I weighed twice as much as I do now. Also "risk" is a casual statement of fact, inferring proper2979 say that he has been misinformed that such a diet, which is based on nutritional science showing correlations and statistical data can establish "cause and effect", I'm sorry to say this to him, but such nutritional studies don't exist, if he thinks they do, that would mean he believes that nutritional science performs illegal "human" experimentation.
@@reason3581 but we don’t really know that it’s the amino acid ratio, right? That’s just the proposed mechanism? We don’t know if this is independent of the fats contained, cooking methods, fiber?
I replace my added sodium with potassium chloride. There continues to be some sodium in my diet from a smattering of condiments. I have been doing this for about 6 years. My BP is dramtically lower than it was the previous decade. And from my perspective the taste is an acceptable version of salty. So I can still have my salty food, which is somewhat nice as I find my dietary choices become more and more restricted as I age. There's pretty good interventional trial support for this. I also add some magnesium, which also has some pretty good evidence. Which has totally eliminated age related muscle cramping. I decided to start doing this when I noted in my medical practice that the vast majority of patients coming through my office, ER and OR were magnesium deficient. In some of those they presented with dramatic cardiac rhythm disturbance. Pretty good summary, thanks. I think most of the "low carb" studies use an extremely lax definition of low carb,
That's a really odd conclusion you've come to there. Fortunately we don't depend on mice and human outcome data, like the doctor shared, evidences that humans do excellent on carbohydrates as well, complete, complex carbohydrates from whole vegan foods not bastardized carbs that people over generalize from in an attempt to provide good news for their bad habits.
Some guy weighing 600lbs fasted for a whole year and ended up with normal bodyweight afterwards. Normal body weight humans can only go about 30 days without food.
What I'm implying is that humans have adapted over their evolutionary course to take advantage of the processes of bot feasting and fasting, so much so, that evolution has provided man with the ability to continue extended periods of fasting. That isn't the case with mice, who have an extremely fast metabolism and limited bodyfat.
Wow! This is the best 15 minutes I spent on TH-cam. Really covered all the key things regarding diet, health, and longevity from evidence-based information. Thank you so much!!! 👍👍👍🙏🧡
TIL my diet is nearly perfect after optimizing it for nearly a year 😊 I'm getting around 1.7g/kg protein per day, from nonfat greek yogurt, white meat chicken, beans/lentils, and fish (salmon or tuna eaten 3-4 times a week). I target 55g of fiber per day, usually getting around 60g. This is as high as I can reliably go before I get digestive issues. I went from struggling to even find foods that contained fiber to having the opposite problem: if I don't monitor my intake I am likely to get too much! I eat a lot of whole grains, seeds, nuts, fruit, and veggies. I want to dial up the veggies a bit in relation to the others which is my next goal. I have been relentlessly driving my added sugar, saturated fat, and sodium levels down. Most days I'm at 0g refined sugars, and my saturated fat is usually below 5% of my daily calories. I feel better than I ever have in my life. Lots of the information I used to arrive here was from this and other similar health channels, so please keep up the good work and keep giving us these evidence based takes. 💪
You didn't talk much about those who have diabetes or early stage diabetes. I have diabetes and the only way I can control it is to keep my carbs as close to zero as possible.
Losing 10% of my weight even though not over weight to start with, reversed my diabetes for me. And you don't need low carb for that. You do need caloric deficit
@@charlesfuchspeople get diabetes mainly from eating too many carbohydrates for so many years that their insulin can’t keep up with blood sugar and the pancreas becomes overburdened.
Evidence, or statistical data showing correlation that can infer opinions and guesswork? I don't remember seeing any cause and effect based evidence showing hard science, maybe I should re-watch the video.
The reason why low protein diet works is that the body makes autophagy of the cancerous and old cells to suplement the low protein diet. Also the capacity of the body to create new cells is lower ( less protein to go around and grow but just to maintain ) - lower metabolism - that prologs the life of organism. The autophagy is beneficial as only the most healthy and less defect cells remain to duplicate to the next generation. There is around 20% increase in life span just by low-protein and medium-to low calorie diet. That could mean 15-20 years.
I used chat gpt, the criteria you stated, a Mediterranean diet, smaller meals at night, my age, sex, height, weight and how many times a week I work out and what times I work out and how much protein I need daily. It wrote out a sample meal plain very close to what I am already doing. I made slight changes based on wanting good gut health foods and a couple of things I don't eat I asked it to replace with alternatives. It made my diet better. If you aren't using AI... Catch up.
@grmalinda6251 no its not. Its like a search engine and you type into it asking questions like a conversation. You want better answers you keep asking with more detail. That's it.
Great video. You somehow managed to tie all the conflicting and important studies over the last 50 years together into a short video that makes so much sense. Essentially, eat relatively high protein, healthy fats, complex carbs with lots of fiber, avoid sugar and simple carbs, and limit salt. Plant protein is great because it limits saturated fat and adds fiber.
After bringing up Rapamycin and the counter effect of meat/protein you just jumped topic. Rapamycin is active at inhibiting mTor for about 48 hrs. To aid in the autophagy, I hold off of high protein meals and intense exercise for those 48 hrs. Game on the rest of the week. Two years so far and feeling great at 63. Cheers!
I am starting to take rapamycin next week too. Can you tell me when is the best time of a day to take and what is your dosage? I think to take every Saturday evening with 6mg. Rest on Sunday and do minor exercises on Monday. Resume gym workout from Tuesday to Saturday. Thanks
@@joeextraknow2854 That is a complex and individualized question. If you plan on doing so without at least the awareness of your doctor, there are online groups that share their anecdotal experiences that may align with your reasons and goals. Being that you are starting out with 6 mg off the bat, tells me you should do a bit more research so you know what response to look for. I haven't known anyone to start with six unless you're a 40 year old body builder. Not trying to come off flip here, I am a huge proponent of it. I can't make it a conversation here. Best wishes though.
@@dylan.-6527 Sounds possible. MTor toggling is a natural process that diminishes as we age. As we age, there are more and more external factors that keep the autophagy cycle from occurring. Lifestyle choices that contribute to inflammation certainly push up mTor, conversely anti-inflammatory foods and activities suppress it. It's not a magic pill by itself. I really like how the good doctor here views supplementing our lives in moderation to maximize health results.
To be clear, there's a massive difference in using a drug to block mTOR, versus trying to influence mTOR via diet. I'm very excited about the potential of Rapamycin (hence my study). That's separate to diet
Didn't Ansler Keys debunk his own study later on because it was cherry picked data only from certain areas? And the body regulates its cholesterol levels anyway regardless of Saturated fat intake? Also that study you showed says it started out with people already having heart disease right there on the screen. Maybe just making sure you are getting enough MUFA's also is the main thing and getting rid of the real root cause of Heart Disease?
For about a year now I've noticed my heart struggling. I told the doctors but they didn't find anything wrong with it. But when I sit, I feel it beating irregularly. I'm trying to exercise more and feel OK but I'm worried. I turned 40 recently and had an unhealthy life but also tried to exercise.
The problem of translating those mice studies (low protein, in that context) to humans is that they grossly underestimate the negative impact that frailty has in human health in older people. Given that lab mice die almost only from cancer, any small effect a low protein diet might have on cancer (such as modestly lower IGF-1 levels) will have a higher contribution to overall lifespan.
centenarians in the blue zones have been accounted for in longevity research, frailty doesn’t appear to be an issue for them even with their modest protein consumption. We shouldn’t be guessing that high protein is better as that’s what is being done, we actually have the centenarians to study who are active and mobile today
@@Fab666. Sure, protein consumption is not the end all be all of maintaining a good body composition, you're not gonna get fit by being a couch potato that eats 10g of protein/kg. The question is wether the net effect of consuming higher protein is positive, negative or neutral, not if the effect is so big that it is impossible to be healthy without it. I agree with Brad that the data seems to suggest that the overall effect is positive, but that is not to say that it is so big as to be impossible to be healthy without eating high protein or that future data couldn't prove that conclusion wrong.
@@Fab666. Also, legume consumption is highly associated with increased lifespan and overall health, and they're a great source of protein, people also eat a lot of fish in many blue zones, so I wouldn't be surprised if their daily protein consumption was above the 0.8 g/pound recomendation to begin with due to legume and fish consumption.
Thanks for this overview, I find your videos among the very most informative and trustworthy. Is there a short answer to this question - did those who replaced animal protein with plant protein and got better results, were all other factors accounted for? Ie, did those people just happen to be healthier eaters as one would suspect, or were they similar profile people who made the switch?
For what I understood looking at the cited sources, the studies show that muscular development peaks at 1.6 g/kg (+ strength training) in non-athletes, but also that 1.2 g/kg is still good enough.
Longo has probably got the best cv I’ve seen on longevity research spanning since the 90s under Roy Walford studying calorie-restriction and aging, I know it’s tempting to do a sweep of research papers and come to conclusions like this but I think maybe an interview with Longo would help clarify matters. Keep in mind, Diet recommendations from someone’s lab who did centenarian studies on blue zones, ppl living to 100-120 years of lifestyle and diet. Trumps anything ppl are guessing might achieve the same results, it’s like ignoring what’s immediately infront of us. Sarcopenia is minimised in these ppl because they are lifetime active
Yet Peter Attia, Rhonda Patrick and Layne Norton all have diverged from Longo's diet recommendations. Dr Patrick even hosted him on one of her podcasts awhile ago. Also don't forget that Longo has a commercial interest in his fasting mimicking diet.
@@Greg_ChockNone of them are longevity scientist, and at least Layne have being shown to be biased too, especially since he is very into fitness (all of them are to an extent). I personally am compelled by arguments from both sides and think that maybe they are addressing somewhat different things.
@@elhant4994 Peter Attia is a medical doctor and runs a longevity service for the rich. Layne has a PhD in nutrition. Rhonda Patrick does research on aging in people. Does being into fitness disqualify their guidance?
@@Greg_Chockcommercial interest?? You mean the money that goes straight back into helping cancer patients get better outcomes from chemotherapy and fasting diets.. that commercial interest. I think you are confusing Attia and Rhonda as the ppl to follow in this area, when it’s entirely backwards. Being on TH-cam doesn’t make their cv any bigger, and doesn’t get them a Nobel prize nomination… Diet recommendations from someone’s lab who did centenarian studies on blue zones, ppl living to 100-120 years of lifestyle and diet. Trumps anything ppl are guessing might achieve the same results, it’s like ignoring what’s immediately infront of us
But plant based proteins are lacking in lucine, how does that comply with maintaining strength and muscle? And whats wrong with eating good beef cooked at home (unprocessed and not with adde butter and oils ) ?
They are not lacking lucine. Just include a wide variety of plant-based protein sources and the whole amino acid profile will be covered. No need for animal protein
I'm personally skeptical that the effect of plant based protein substitution is independent of fiber and saturated fat intake. My suggestion is to use both. I eat a lot of legumes and use some plant based protein powder, but I also eat a lot of chicken, fish, and nonfat Greek yogurt which are all great sources of leucine.
@@SamplePerspectiveImporta-hq3ip you don't need chicken fish or yogurt to get leucine. This is based on the book Outlive by Peter Attia, just eat more of the diverse plant protein. You can even get yeast protein today with complete amino profile. No animal cruelty needed
I'd be interested to know your thoughts on oil. Olive oil seems great, but I gather it denatures into something not so great when used for frying. Coconut oil has been getting some excellent reviews from some doctors, and a lot of TH-cam sources - as well as anecdotally in comments.
It's all smoke with coconut oil, to get the benefits of it you would have to ingest crazy amounts of it. Not to mention it has a lower burning point which makes it worse for cooking. Also it seems to change the gut biome more than even canola oil does. which doesnt seem to be a good thing.
@@newguy1122 The burning point seems relatively OK. There are plenty of sources that extol its virtues, though, which is why I posted. Dr B is often detailed about these things. It'd be good to get his thoughts on MSM. That one has been doing the rounds on YT here and there, too...
This is a genuinely curious question, not an attack. So do you think all those people on the Keto and carnivore diets who have had such amazing success, by putting many diseases and auto-immune diseases and many other things into remission and some say cure, are going to drop dead in 10-15 years time with a heart attack? What about those who eat tremendous amounts of saturated fat and their blood work is very healthy, good triglyceride to HDL ratio and other markers?
They avoid UPF so of course that's good. No doubt they feel great short term. But with high LDL and low fiber, time will tell if their long term health will be good.
It seems that despite all the "evidence" it's not easy or advisable to generalize a specific diet across the entire population, as every organism behaves and responds differently to food and nutrition. There are many people to have healed from their ailments thanks to keto or carnivore diet. If they're feeling great and their blood checks are OK, it seems that it's working for them so they should keep going. Others, many of them already healthy haven't improved with those diets or have even got worse. In this case, it means they have different needs.
@@indiankid8601 I am aware they may be feeling better for the reason of leaving a bad diet behind but that's not what I asked, bear in mind their metabolic markers improved and can now be in a healthy range on a high saturated fat diet. What I asked though is: will they drop dead of heart attracts etc in the next 10-15 years? And my curiosity stems from if their metabolic markers are within a healthy range why would they be more inclined to keel over than another person who followed, say a Mediterranean diet for example?
According to a nutritionist I was following beans which is a good source of fiber are beneficial because the fiber she says gobles up triglycerides which then go to the liver and is excreted through number two
An important question regarding carbohydrate is whether carbohydrate on its own is beneficial or harmful to health. It would be interesting to have a study comparing a low carb diet+ fibre and other supplement to make up short fall from low carb diet vs diet with complex carbohydrate.
the fittest older guy i ever met, was obsessed with bodybuilding and health, against smoking and alcohol, believed in eating alot of protien, but he shocked me how fit he was because he wasn't the smartest guy cause he was a bit punch drunk from being a boxer in his earlier life, and he done one cycle of peds when he was younger and done a bodybuilding competition, and after that was obsessed with bodybuilding, he would unload containers full of washing machines with us at the age of 57, that's 70-80kg above your head from the floor, 500 reps a day everyday, he would then have a few days of the week at gym where he would do workouts like your standard, bench press, squat, he didn't deadlift though, he only had a slight pain in his shoulder during the winter months probably his rotator cuff, and he would always be challenging us to push up competitions etc
Don't know about the studies dr Brad was referencing but in the Lyon diet heart study intervention group had more carbs than control group and up to 70% fewer heart attacks.
A whole foods plant-based diet seems to be the best for reducing heart disease, diabetes and cancer risk, also longevity. It is also better for the planet and animals.
Wrong on all counts. None of us carnivores are dropping dead from heart attacks or cancer. In fact a keto/carnivore diet is part of the metabolic cure for cancer. Nothing is better for the environment and regenerative agriculture.
@@sahahaah427 What do you think the corn that cows are fed on is watered with? A cow eats vastly more than a human in order to produce much less meat. Very few people eat honey. It’s too expensive.
@@sahahaah427The animals you eat consume plants. So yes plant based is best because by removing animals younwill have less plant agriculture not more.
There is no nutritional study that can prove cause and effect relation to determine risk with any human diet. It doesn't exist. We have opinions based upon correlation studies based around self reporting, or uncontrollable or biased data collection that cannot control for all variables without committing to illegal human experimentation. So to say that something is best to reduce risk, is to say a lie, as it's an opinion not rooted in hard science, of cause and effect. Also it is your opinion that it is better for the planet an animals. Better in what way? For the water ways filled with pesticides and the destroyed soil from mono cropping to support an all plant based diet? Is it better because the cows don't even get a chance to live and exist as they are replaced by fields full of dead insects? Perhaps it is better as the planet just likes plants more and all animals should just not be around anymore?
”Protein restriction down to recommended levels is the only intervention I could find that slows down all the aging pathways.” /quote from the book How Not to Age by Dr Michael Greger
Slightly related to this topic on the best diet, I see that recent news article on a guy who received the ignoble award for debunking blue zones. It turns out the census data was all wrong.
I wonder if that would mean that the effects of TRT in older man would be more pronounced if they looked at it inside the context of a high protein low saturated fat diet + resistance training (compared to matched controls also doing resistance training + high protein low saturated fat intake, but no TRT, of course). As far as I'm aware, the current data on TRT is mixed both for negative and positive effects on overall health and all cause mortality in older man with "low" but non-hypogonodal levels of testosterone, but maybe its synergistic effect with resistance training + high protein could actually show a clear positive effect. It would be nice to see a clinical trial on that specific context.
One of your best videos Brad. Not only was this was cogent and convincingly presented, it made me think, through the right amount of cognitive dissonance
„animal“ vs „plant“ protein...the cooking method is key, meat is mostly prepared under hot and dry conditions = lot‘s of toxic AGE‘s (advanced glycation endproducts)... „Advanced glycation end products (AGEs), also known as glycotoxins, are a diverse group of highly oxidant compounds with pathogenic significance in diabetes and in several other chronic diseases..."(as heart disease..) „The pathologic effects of AGEs are related to their ability to promote oxidative stress and inflammation by binding with cell surface receptors or cross-linking with body proteins, altering their structure and function.“ „Consumption of AGE-rich diets by mice is associated with elevated circulating and tissue AGEs and conditions such as atherosclerosis (17) and kidney disease (18).“ „It is noteworthy that even lean red meats and poultry contain high levels of dAGEs when cooked under dry heat.“ „In all food categories, exposure to higher temperatures and lower moisture levels coincided with higher dAGE levels for equal weight of food as compared to foods prepared at lower temperatures or with more moisture. Thus, frying, broiling, grilling, and roasting yielded more dAGEs ...“ „...it is easy to see how people who consume a diet rich in grilled or roasted meats, fats, and highly processed foods could achieve a dAGE intake in excess of 20,000 kU/day. Conversely, people who regularly consume lower-meat meals prepared with moist heat (such as soups and stews) as part of a diet rich in plant foods could realistically consume half the daily intake seen in this cohort. A safe and optimal dAGE intake for the purposes of disease prevention has yet to be established.“ „However, in animal studies, a reduction of dAGE by 50% of usual intake is associated with reduced levels of oxidative stress, less deterioration of insulin sensitivity and kidney function with age, and longer life span (16).“ pmc.ncbi.nlm.nih.gov/articles/PMC3704564/
Meat has taurine in it unlike plant based protein. I would think that a high meat diet would beat a plant based protein diet, esp. as people age and manufacture less taurine themselves. Taurine has been shown to increase lifespan though. Seems counterintuitive
@indridcold4210 thankfully we have human outcome data with substitution analysis. I'll take that over isolating random nutrients and intuition. The scientific method is cool like that.
The human outcome data suggests that meat is worse for aging despite a little extra taurine. Health Outcome data is greater than mechanistic speculation.
Taurine is not an essential nutrient at all. There may be some evidence that it could be advantageous to supplement but the amount you wouldn't be able to get just in eating meat. And the benefits don't outweigh the risks of trying to get it from meat. So if there is a benefit a supplement would be better. And there are vegan supplements available for it.
Why are you citing a protein mouse study? How does that correlate to human physiology?
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Could you please make a video on food with pesticides and herbicides vs. organic food (with respect to health and longevity)? I would be interested in the available scientific findings.
Why isn't fibre okay for those with IBS? My GP wife recommends pysillium for my IBS. As for fruits, had a rash for the past few months, think its from histamine which some fruit have lots of (raspberries, strawberries, pineapple, etc). Pizza gives me the runs, regardless of contents (gluten free or not).
Evidence suggests that chub mackerel might be a better choice than salmon. It is higher in omega-3s, and it is lower on the food chain, resulting in lower levels of mercury, PCBs, dioxins, and other pollutants.
mate 4 sure does muscle strength correlate with better heart and health - those people are working out! you have to unbias that and compare to people who eat less protein and STILL workout. there will be no sarcopenia if you work out and eat only the minimum of recommended protein... that protein marketing of health grifters lately is something else... a true echo chamber. basically the same with IF back then and keto. they never learn
Good video except from the conclusion about eating high protein. Is that really correct? I have followed a lot of different studies and by far the best “conclusion” about longevity we can make is through real life. For me The Blue Zones are extremely interesting. No manipulation, no short time study but real life. Over and over again from different places on earth. And they don’t eat high protein.
Very helpful. Thank you. I would just say that on a vergan diet, it would be extremely challenging to get those high levels of protein, unless you're eating one and one half blocks of super firm tofu a day. How else could you do it? Four to Six cans of beans? Very difficult, especially considering all those beans could prevent enough diversity in the diet.
What about fat free dairy products like cottage cheese, yogurt, and egg whites?? There is no fat and just a trace amount of cholesterol in these products, but they are still animal protein. Dr. Ornish allowed his patients to have these products in his heart disease reversal study, but other plant-based doctors say don't use them, it's SO CONFUSING.
coconut oils, grass fed beef tallow, grass fed ghee (clarified butter) are all healthy saturated fats. Unsaturated vegetable oils are unhealthy. Dr Brad is not clear on this so I think he has a conflict of interest that he is not telling us about.
@@PaulHumphreys-q3eand you mean if we stop listening to science, and significant long time anecdotes corroborated by science, and our own experience? Meanwhile if you look at what people are actually doing in the grocery store, like 98 plus percent aren't eating plants. And they are all sick. For some reason your story doesn't add up.
"People are concerned that the researchers had conflicts of interest, but here in the report they have said that they don't have conflicts of interests". OK, that's alright then. Everyone in every walk of life is completely upfront and doesn't try to pull the wool over your eyes. I'm not saying that they do have conflicts, but I think really believing it should involve more than looking at that line of the report.
If a research team is deceptive enough to shape your opinions with misleading statistics, poor methods, and false presuppositions, solely to support their preconceived conclusions, then why on Earth would anybody trust their conflict-of-interest disclosure statements?
@@reason3581 Personally I don't consume any carbs. But specifically in relation to the original posters question, if he is trying to avoid carbs, say if he were a type2 diabetic let's say "since we don't know their circumstances", trying to reduce the need to inject insulin, then he'd want to avoid foods with carbs. Carbs from any source regardless of where they originated from break down in the liver into glucose, and while fiber can reduce blood sugar spikes, thus suppressing insulin spikes, the blood sugar level will still rise. Too many carbs in the diet can also block the uptake of vitamins, like vitamin c that fights for absorption in our cells against glucose absorption. Also legumes don't have a complete amino acid profile by themselves, and most be combined with other plant proteins to meet minimum recommendations. Some members of the populace suffer from inflammatory responses from certain molecules in plants, like gluten, oxlates, etc. Carbs consumed in too high quantities may also lead to chronically elevated blood sugar levels, increased appetite, unbalanced hormones, and increased inflammation. Inflammation may lead to potent mitochondrial damage to your DNA, as well as heart disease, etc. Meat such as eggs and steak are complete proteins, and are not inflammatory when consumed in the absence of carbs and sugar. Meat provides a host of vitally important nutrients, and in balanced quantities. They also do not block the absorption of other nutrients in the cell like glucose. Studies that present findings to suggest longevity in any foods in nutrition science most be taken with skepticism. Many such studies are based on observational correlation based data. This data may be self reported, have tester and testers bias, incorrect duration, human error, small or inappropriate sample size, potentially even fraud, etc. Even in the event a study used random control trials, too many variables are involved to be truly accounted for. So any such study can only infer or provide a framework to guess at a possible outcome. You may choose at your own discretion what studies to believe in, but I feel it's healthy to be skeptical of any kind of evidence that cannot prove real cause and effect. The best test is for you to control your own diet, and then monitor the results. Other people are not you, what applies to others might not apply to yourself.
getting 120 grs of protein daily from a vegan diet is next to impossible or your would be eating too much calories as density of protein is low even in best plant based sources.
@@shon7507 double that atleast. Protein methylation for most plant proteins (the ones you listed definetly) has not a 100% factor like meat. In fact it should be below 50% for most people. Peas and Soy are above 50% though.
At 12:45 You state that low carb diet didn't have the best effect yet, the chart you show didn't have any low carb diet on it. Just low fat. Your proof doesn't match your words.
The science was good. Much of the advice was good. Missing is the effects of Advanced Glycation End-products (AGEs). They are associated with every major disease of aging. And pizza is high in AGEs. AGEs are made as a result of high temperature exposure of the food, mechanical blending, or fermentation. They can also be made in the body when blood sugar is high. AGEs are Frankenstein molecules, where carbohydrate molecules bond with either protein or fat molecules, making these harmful molecules. AGEs can lodge themselves in the intercellular matrix, the spaces between cells. This stiffens tissues and also increases inflammation through the RAGE pathway. AGEs are also called glycotoxins. This is a big reason some diets are good or bad. Culturally, we tend to prepare things like zucchini differently than sausage. Though, zucchinis can be breaded and fried. We just tend not to cook them this way. We boil them, steam them or eat them raw, generally. And those ways are healthy. The ways food is prepared makes all the difference in the world. This is why fast food is poor for health. They nearly always use rapid cooking of the food, or it is blended in some way prior. There are a lot of things brought to high temperatures you may not consider. Things like roasted nuts, seeds, and nut and seed butters like peanut butter and almond butter. We want to avoid heat much above boiling water (100C). A little higher using steam is fine too. It is not necessarily the temperature setting. Of greatest concern is the temperature the food is raised to. "Cauliflower crust pizza" is a total fail. Take a look at the ingredients. I was suckered. I bought this stuff 6 months ago. Even tried to minimize heat and cheese browning. I felt terrible after eating this stuff. I was doing much better with my own workaround: A quality marinara with ordinary ingredients, with some basil in a bowl, added mozzarella cheese, covered and microwaved. Not too long. And the cheese should not touch the sides of the bowl. The marinara heats the cheese fairly evenly. We want to avoid any hardening and browning of the cheese. When I am microwaving that, I very lightly toast a piece of sourdough bread. Just so it has a little stiffness and is dry to the touch, no browning. I then put the heated cheese and marinara on the toast. Best is the melted cheese first, so sogginess is reduced. Mozzarella is relatively low in AGEs for a cheese. Cheddar is pretty high, and Parmesan is stratospheric high. Even though marinara is blended with a machine when they make it, the acid and the fact that there is not much protein or fat, results in very low AGEs. Peperoni is high in AGEs especially when browned in an oven. And yes, mice lived longer when their food had lower AGEs (median 15% longer, max 6% longer), and they had much better glucose, and lower RAGE in kidneys and liver. "Reduced Oxidant Stress and Extended Lifespan in Mice Exposed to a Low Glycotoxin Diet." And in humans AGEs are correlated with most diseases of aging, especially Alzheimer's, Diabetes, and Kidney Disease. The rise in diabetes was unlikely to be because of soda. We were all advised to cut down or quit drinking soda and other consumption of high fructose corn syrup. Americans listened. We went from consuming 62.5 lb of HFCS in 2000 to 36.7 lb per person, per year. This reduction had zero effect on obesity and diabetes rates. They continued to climb exactly as they had been. I am not saying soda and other HFCS drinks are good, just that they are not the cause of the obesity epidemic, the increase in diabetes and Alzheimer's rate increases. There was a large increase in Alzheimer's in 2013. I think we need to do some serious work to track that cause down.
My struggles at the moment is iron absorbtion. I feel alot better when I eat mince by its self with vitamin c. Protein from dairy is good but the calcium stops the iron absorbtion
All 19 references are linked in the video's description
💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin
📜Roadmap - how to look young & feel strong: drstanfield.com/pages/roadmap
Ancel Benjamin Keys was a scientific fraud, and you, Brad Stanfield, still haven't realized it. His Seven Countries Study was a scientific scam, as it actually had data from 20 countries, but he removed the thirteen countries that went against his theory.
Bu the way, olive oil and avocado are rich in monounsaturated fats, no in polyunsaturated fats. Avocado, in fact, has more saturated fat than polyunsaturated fat (15% vs 10%). Your advice in favor of 'unsaturated' fats is misleading.
The DASH diet is falling apart. Research has shown that both the low sodium and low fat components are counterproductive. All of the benefit seems to be coming from the low carb component, and perhaps the resulting low calories that come from such a restrictive diet.
Thanks for the links Dr B, so important to have the links.
Dr Brad- Ansel Keyes "7 countries" study was actually a study of 22 countries. Ansel selected the 7 countries that would most agree with his saturated fat hypothesis. He purposely discarded countries like France and Denmark from his study that have huge intakes of saturated fat yet some of the lowest heart disease rates and highest longevity in Europe. It's important to note Ansel was a 7th day Adventist and part of the temperance movement- he believed for religious reasons that a vegetarian diet was superior and that ended up clearly reflected as bias in the data he discarded to pare his 22 country study down to a "7 country study".
I'm here to hear how my pizza diet is the best.
a well thought-out pizza can use ingredients to fit the diet fundamentals, and I go through this at the end of the video :-)
I love pizza and would love a healthy pizza!
@@DrBradStanfield I was really hoping you were going to announce that the papa-johns diet is the best diet.
Couldn't have said it better.
@@stancartmankennythat's cherry-picking, what about pizza hut and other fast food chains selling cheesy bread? Remove your bias and consume pizza with cauliflower on it 😂
One of the best videos I have seen and that I agree with that condenses everything into one package. Good job.
Lower saturated fat applies if you are eating carbs. Because if you eat carbs and fat together, carbs get used, saturated fat queues up in the blood and gets taken to storage. If you go low carb there is no queue, all the fat will get used because it is difficult to eat too much fat without getting full unless you are eating nuts or cream etc.
it's easier to over eat on fat, fat is more than twice as calorie dense than protien and carbs
@@zentzu4003 But fat satiates you, carbs not so much. So you eat less.
@@briandriscoll1480 conventional widsom would suggest satiety is more closesly linked to stomach fullness than it is fat consumption; fat has to be twice as satiating as carbs
I don't think a 50% full stomach of fat satiates the average person more than a 70%-90% full stomach of fat and carbs
@@zentzu4003 And for that reason you can eat less and get full quicker without spiking insulin. You can count the calories or learn about calories in different things for example it is easy to overeat walnuts or cream which are very high calorie vs their size. But try overeating chicken thighs with fat on I am full after two (400cal), but if I had two slices of pizza also 400cal I would not be full.
@@JB-ip7vr 200g lentils with some fish is 400kcal and that will fill you up more than two chicken thighs
I would recommend people to read the Cochrane Review of saturated fat cited at 7:28. It is remarkably underwhelming in its conclusions. “We found little or no effect of reducing saturated fat on all‐cause mortality or cardiovascular mortality.”
He didn't mention studies supporting his "anti Saturated fats stand"
Yeah, I don't know how he can read that and then conclude that we should limit saturated fat 🤷♂
Most diet randomized controlled trials do not run long enough to detect a mortality difference. Instead, they are powered for cardiovascular events such as heart attacks. Here, the data shows a 17% reduction in the risk of cardiovascular disease
@@DrBradStanfield The review goes on to state that, “56 people need to reduce their saturated fat intake for ~four years for one person to avoid experiencing a CVD event.” This high number to treat doesn’t match my expectation of a 17% reduction. I suppose it must be relative to a small number.
@@MichaelSalo This Dr is blindly citing (compromised) studies, ignoring biochemistry and following food industry propaganda. This channel is a joke.
Thanks!
Thank you for reporting clearly the facts, Dr. Brad. I appreciate how clearly you communicate through the clutter. You are a TH-cam treasure. Please keep it up. People need to hear what you have to say.
Looks at the thumbnail: I knew it. Pizza is life
Kimchi is life. Pizza, too.
Yeah, I've long felt that pizza has an unfairly bad reputation, considering what it (can be) is made of.
I put Pizza in the worst foods you can eat, bread, seed oil, highly addictive, super high calorie density. It is part or the reason of the obesity pandemic.
@@Fighter4Street That's a pretty broad statement. There are so many different types of pizza.
@@ahallock Of course I'm talking about your standard pizza which 95% of people eat, bread, oil, and cheese. Or more like 800 calories a slice, like the Costco slices. I see people eating a half pie of that or like 6 slices in one sitting, or close to 5000 calories. This stuff is deadly.
Been following your channel for a few years now, Dr. Brad. While most of your videos are of great informational value already, I found this one in particular extraordinary. So much valuable information, presented in a super clear way, directly to the point while being fully up-to-date.
Very much appreciated.
At one point the video says that the minimum recommended protein is 0.8 grams/kg. It then says 3.6 grams/lb. Assuming that the first metric number was correct, then the Imperial unit number should be 0.36 grams/ lb. Not 3.6 grams/ lb.
At 0:36 You're correct he did misspeak there. But it does actually show what you're saying, it literally shows .36. apparently he just accidentally said 3.6 even though it shows .36. he could probably remove that little clip using TH-cam Studio and it wouldn't affect the video at all. Funny I just realized the time stamp is also 36 seconds in... Something with these two numbers is creepy!
I reached out to him and let him know how he can fix that 🙂
yes, I misspoke and have cut that bit out :-)
It seems to me whether you follow a dash, mediterranean, high protein, low carb, high fibre or keto diet one of the important factors is it forces you to look at food nutrition labels and away from highly processed food towards cooking and creating your own meals. Which I think is an important factor beyond macros.
@DrBradStanfield can you give us a 'day in the life' of your diet and what meals you eat for breakfast, lunch, dinner (and snacks) to comply with these guidelines? I think some examples in context would be super helpful!
Dziękujemy.
Thank you
Tremendous summary of the state of the nutrition debate.
As usual Brad....great show...Thx for your approach to health and wellness
70 year old weight lifter here. I eat healthy and have reasonably increased my protein intake to about .8 gm per lb of body weight.. i have noticed an increase of muscle mass..i suspect additional protein is needed for older individuals as our bodies are not as efficient..
Our bodies are efficient with protein at any age. The issue is leucine. Leucine activates mtor which stimulate muscle protein synthesis. As we age leucine becomes less effective at activating mtor. This is where weight training comes in, which is a much better activator of mtor. Adding more protein as we age is not the answer. What makes our body efficient with protein is to eat less protein (although that's not what I'm recommending). See the research of Nicholas Burd using isotope tracers. The more protein we eat, it just gets turned into glucose. Efficiency would simply mean less amino acids turning into glucose and being used to create protein for enzymes, hemoglobin, muscle, etc.
Weight training is needed, not 0.8 g/lb of protein. 0.6 g/lb should be fine if you lift weights. If you eat a well-balanced diet, protein will take care of itself even for vegans. When you exercise, you require more calories, with more calories come more protein. There's zero evidence that high protein is good for healthy and longevity. Strength is important which requires weight training, especially as we age. I'm 60, and can deadlift over twice my weight. I weigh 185 lbs at 6'2" and deadlift 360 lbs. I plan to be lifting over 400 lbs in six months. High protein is not a factor. I've gained over 20 lbs of muscle in the last two years and protein had nothing to do with it.
@@jakubchrobry3701
Read the studies
Watch your kidneys with meat protein
@@larryc1616 Strange that all us carnivores have zero problems with out kidneys.
@@galahadthreepwood keep with it!
💀👈🤭
I knew there was a catch. Pizza with a cauliflower crusts.
Just got to find the people who make them good then there is no catch. I would happily eat a healthier pizza. I have eaten the greatest tasting vegan fish, ice-cream cheesecake etc but when I try to make it, nope, rubbish lol
Taste the same. Costco and TJ
I'll stick to my keto diet which includes animal fats and red meat thanks. I've become insulin sensitive, lost lots of weight, feel fuller for longer and normalised my blood sugar levels. In fact, I feel healthier than ever before.
I wouldve prefered to lose weight using a healtht diet that reduces my risk of cardiovascular events in the future but you do you boo. Tell me how the angina feels in 20-40 years.
@@proper2979 ok I'll do boo whatever that's supposed to mean. I've been on a keto diet now for 2 years and not sure where your angina scare comes from but if you think I have high cholesterol, think again. That is also well within normal limits and I'm 56. Have a nice day.
@@gordonalexander4843 Similar here, but for 3 years of ketogenic carnivore, and only 36 years old. Though my grandfather who served in ww2, and was a butcher amongst other jobs, and ate mostly meat most of his life recently turned 98 this year and can still walk and chat. Even 5 years ago he was still driving and doing bike marathons, so maybe it's genetics? Then again 3 years ago I weighed twice as much as I do now. Also "risk" is a casual statement of fact, inferring proper2979 say that he has been misinformed that such a diet, which is based on nutritional science showing correlations and statistical data can establish "cause and effect", I'm sorry to say this to him, but such nutritional studies don't exist, if he thinks they do, that would mean he believes that nutritional science performs illegal "human" experimentation.
@@gordonalexander4843 You tell him gordon.
Worth noting is also that plant protein doesn’t activate mTOR as much as animal protein does. It also doesn’t raise your IGF-1 as much.
Does anyone know why this is? Is this in mice or humans?
@@mbmurphy777 Because of a different amino acid profile. Also in humans.
@@reason3581 but we don’t really know that it’s the amino acid ratio, right? That’s just the proposed mechanism? We don’t know if this is independent of the fats contained, cooking methods, fiber?
@@mbmurphy777we know that human outcome data makes it clear more plants have the best results hence the conclusion of this video.
@@VeganLinked but we don’t know why?
So refreshing to see a great quality nutrition advice on TH-cam. Great job!
I replace my added sodium with potassium chloride. There continues to be some sodium in my diet from a smattering of condiments. I have been doing this for about 6 years. My BP is dramtically lower than it was the previous decade. And from my perspective the taste is an acceptable version of salty. So I can still have my salty food, which is somewhat nice as I find my dietary choices become more and more restricted as I age. There's pretty good interventional trial support for this. I also add some magnesium, which also has some pretty good evidence. Which has totally eliminated age related muscle cramping. I decided to start doing this when I noted in my medical practice that the vast majority of patients coming through my office, ER and OR were magnesium deficient. In some of those they presented with dramatic cardiac rhythm disturbance.
Pretty good summary, thanks. I think most of the "low carb" studies use an extremely lax definition of low carb,
Mice also die after 3-4 days fasting, unlike humans, who can last 100s of days. This might explain why mice do well on high carbohydrates.
Hundreds? Bobby Sands wished for hundreds, only got to 66.
@@martyjones20 Angus Barbieri (27) fasted for 382 days. He did take supplements though, I believe.
That's a really odd conclusion you've come to there. Fortunately we don't depend on mice and human outcome data, like the doctor shared, evidences that humans do excellent on carbohydrates as well, complete, complex carbohydrates from whole vegan foods not bastardized carbs that people over generalize from in an attempt to provide good news for their bad habits.
Some guy weighing 600lbs fasted for a whole year and ended up with normal bodyweight afterwards. Normal body weight humans can only go about 30 days without food.
What I'm implying is that humans have adapted over their evolutionary course to take advantage of the processes of bot feasting and fasting, so much so, that evolution has provided man with the ability to continue extended periods of fasting. That isn't the case with mice, who have an extremely fast metabolism and limited bodyfat.
It is more about increasing potassium rich foods than about lowering salt.
its both potassium helps modulate sodium levels
You answered so many questions. Thank you mate :)
Nailed it, great job Dr. Brad.
Wow! This is the best 15 minutes I spent on TH-cam. Really covered all the key things regarding diet, health, and longevity from evidence-based information.
Thank you so much!!! 👍👍👍🙏🧡
TIL my diet is nearly perfect after optimizing it for nearly a year 😊
I'm getting around 1.7g/kg protein per day, from nonfat greek yogurt, white meat chicken, beans/lentils, and fish (salmon or tuna eaten 3-4 times a week).
I target 55g of fiber per day, usually getting around 60g. This is as high as I can reliably go before I get digestive issues. I went from struggling to even find foods that contained fiber to having the opposite problem: if I don't monitor my intake I am likely to get too much!
I eat a lot of whole grains, seeds, nuts, fruit, and veggies. I want to dial up the veggies a bit in relation to the others which is my next goal.
I have been relentlessly driving my added sugar, saturated fat, and sodium levels down. Most days I'm at 0g refined sugars, and my saturated fat is usually below 5% of my daily calories.
I feel better than I ever have in my life. Lots of the information I used to arrive here was from this and other similar health channels, so please keep up the good work and keep giving us these evidence based takes. 💪
You didn't talk much about those who have diabetes or early stage diabetes. I have diabetes and the only way I can control it is to keep my carbs as close to zero as possible.
The questions is, why did you get diabetes
Losing 10% of my weight even though not over weight to start with, reversed my diabetes for me. And you don't need low carb for that. You do need caloric deficit
Just keep the bad carbs low. The unprocessed carbs with fibre and nutrients will reverse diabetes
If you have type 2 it's likely entirely reversible by losing weight
@@charlesfuchspeople get diabetes mainly from eating too many carbohydrates for so many years that their insulin can’t keep up with blood sugar and the pancreas becomes overburdened.
I don’t often comment but I have to say thank you for the high quality work here. The most incredible is… this is free!
all points are backed by solid evidence. love it. thank you for the great video!
Evidence, or statistical data showing correlation that can infer opinions and guesswork? I don't remember seeing any cause and effect based evidence showing hard science, maybe I should re-watch the video.
Another great video.. well done
The reason why low protein diet works is that the body makes autophagy of the cancerous and old cells to suplement the low protein diet. Also the capacity of the body to create new cells is lower ( less protein to go around and grow but just to maintain ) - lower metabolism - that prologs the life of organism. The autophagy is beneficial as only the most healthy and less defect cells remain to duplicate to the next generation. There is around 20% increase in life span just by low-protein and medium-to low calorie diet. That could mean 15-20 years.
You got me to click with that pizza image, haha. Agree most of us need more protein.
Plant-based protein
😂 we all got pulled in by the pizza
Thank you for the education!😊
I used chat gpt, the criteria you stated, a Mediterranean diet, smaller meals at night, my age, sex, height, weight and how many times a week I work out and what times I work out and how much protein I need daily.
It wrote out a sample meal plain very close to what I am already doing. I made slight changes based on wanting good gut health foods and a couple of things I don't eat I asked it to replace with alternatives. It made my diet better.
If you aren't using AI... Catch up.
It sounds complicated.
@grmalinda6251 no its not. Its like a search engine and you type into it asking questions like a conversation. You want better answers you keep asking with more detail. That's it.
@@kenichi1132 can you tell me how? Please
Awesome and honest video. Very good.
Love this channel
Great summary and interesting video, have a great weekend 😊
Can't think of anyone better at summarizing the data as it stands.
Great video. You somehow managed to tie all the conflicting and important studies over the last 50 years together into a short video that makes so much sense. Essentially, eat relatively high protein, healthy fats, complex carbs with lots of fiber, avoid sugar and simple carbs, and limit salt. Plant protein is great because it limits saturated fat and adds fiber.
Brilliant, thank you.
After bringing up Rapamycin and the counter effect of meat/protein you just jumped topic.
Rapamycin is active at inhibiting mTor for about 48 hrs. To aid in the autophagy, I hold off of high protein meals and intense exercise for those 48 hrs. Game on the rest of the week. Two years so far and feeling great at 63.
Cheers!
I am starting to take rapamycin next week too. Can you tell me when is the best time of a day to take and what is your dosage? I think to take every Saturday evening with 6mg. Rest on Sunday and do minor exercises on Monday. Resume gym workout from Tuesday to Saturday. Thanks
@@joeextraknow2854 That is a complex and individualized question. If you plan on doing so without at least the awareness of your doctor, there are online groups that share their anecdotal experiences that may align with your reasons and goals. Being that you are starting out with 6 mg off the bat, tells me you should do a bit more research so you know what response to look for. I haven't known anyone to start with six unless you're a 40 year old body builder. Not trying to come off flip here, I am a huge proponent of it. I can't make it a conversation here. Best wishes though.
@@dylan.-6527 Sounds possible. MTor toggling is a natural process that diminishes as we age. As we age, there are more and more external factors that keep the autophagy cycle from occurring. Lifestyle choices that contribute to inflammation certainly push up mTor, conversely anti-inflammatory foods and activities suppress it. It's not a magic pill by itself. I really like how the good doctor here views supplementing our lives in moderation to maximize health results.
To be clear, there's a massive difference in using a drug to block mTOR, versus trying to influence mTOR via diet. I'm very excited about the potential of Rapamycin (hence my study). That's separate to diet
@@DrBradStanfield Thank you for that.
Didn't Ansler Keys debunk his own study later on because it was cherry picked data only from certain areas? And the body regulates its cholesterol levels anyway regardless of Saturated fat intake? Also that study you showed says it started out with people already having heart disease right there on the screen. Maybe just making sure you are getting enough MUFA's also is the main thing and getting rid of the real root cause of Heart Disease?
the answer to all those rhetorical questions is: nope
For about a year now I've noticed my heart struggling. I told the doctors but they didn't find anything wrong with it. But when I sit, I feel it beating irregularly. I'm trying to exercise more and feel OK but I'm worried. I turned 40 recently and had an unhealthy life but also tried to exercise.
The problem of translating those mice studies (low protein, in that context) to humans is that they grossly underestimate the negative impact that frailty has in human health in older people. Given that lab mice die almost only from cancer, any small effect a low protein diet might have on cancer (such as modestly lower IGF-1 levels) will have a higher contribution to overall lifespan.
agreed
centenarians in the blue zones have been accounted for in longevity research, frailty doesn’t appear to be an issue for them even with their modest protein consumption.
We shouldn’t be guessing that high protein is better as that’s what is being done, we actually have the centenarians to study who are active and mobile today
@@Fab666. Sure, protein consumption is not the end all be all of maintaining a good body composition, you're not gonna get fit by being a couch potato that eats 10g of protein/kg. The question is wether the net effect of consuming higher protein is positive, negative or neutral, not if the effect is so big that it is impossible to be healthy without it. I agree with Brad that the data seems to suggest that the overall effect is positive, but that is not to say that it is so big as to be impossible to be healthy without eating high protein or that future data couldn't prove that conclusion wrong.
@@Fab666. Also, legume consumption is highly associated with increased lifespan and overall health, and they're a great source of protein, people also eat a lot of fish in many blue zones, so I wouldn't be surprised if their daily protein consumption was above the 0.8 g/pound recomendation to begin with due to legume and fish consumption.
Outstanding Advise!
Based on the thumbnail, finally some good news! Pizza is the perfect diet! 🍕
Thanks for this overview, I find your videos among the very most informative and trustworthy. Is there a short answer to this question - did those who replaced animal protein with plant protein and got better results, were all other factors accounted for? Ie, did those people just happen to be healthier eaters as one would suspect, or were they similar profile people who made the switch?
Great advice! Keep up the great work. You may want to consider interviewing Dr. Dean Ornish.
Your table at12:30 does not show low carb. Saying "also better than low carb" when low carb isn't shown just implies bias. Low-fat is not low carb.
For what I understood looking at the cited sources, the studies show that muscular development peaks at 1.6 g/kg (+ strength training) in non-athletes, but also that 1.2 g/kg is still good enough.
Longo has probably got the best cv I’ve seen on longevity research spanning since the 90s under Roy Walford studying calorie-restriction and aging, I know it’s tempting to do a sweep of research papers and come to conclusions like this but I think maybe an interview with Longo would help clarify matters.
Keep in mind, Diet recommendations from someone’s lab who did centenarian studies on blue zones, ppl living to 100-120 years of lifestyle and diet.
Trumps anything ppl are guessing might achieve the same results, it’s like ignoring what’s immediately infront of us.
Sarcopenia is minimised in these ppl because they are lifetime active
Yet Peter Attia, Rhonda Patrick and Layne Norton all have diverged from Longo's diet recommendations. Dr Patrick even hosted him on one of her podcasts awhile ago. Also don't forget that Longo has a commercial interest in his fasting mimicking diet.
@@Greg_ChockNone of them are longevity scientist, and at least Layne have being shown to be biased too, especially since he is very into fitness (all of them are to an extent).
I personally am compelled by arguments from both sides and think that maybe they are addressing somewhat different things.
@@elhant4994 Peter Attia is a medical doctor and runs a longevity service for the rich. Layne has a PhD in nutrition. Rhonda Patrick does research on aging in people.
Does being into fitness disqualify their guidance?
@@Greg_Chockcommercial interest?? You mean the money that goes straight back into helping cancer patients get better outcomes from chemotherapy and fasting diets.. that commercial interest.
I think you are confusing Attia and Rhonda as the ppl to follow in this area, when it’s entirely backwards. Being on TH-cam doesn’t make their cv any bigger, and doesn’t get them a Nobel prize nomination…
Diet recommendations from someone’s lab who did centenarian studies on blue zones, ppl living to 100-120 years of lifestyle and diet.
Trumps anything ppl are guessing might achieve the same results, it’s like ignoring what’s immediately infront of us
@@Fab666. I did not know that about how the profits were being used. Thank you for that information.
But plant based proteins are lacking in lucine, how does that comply with maintaining strength and muscle? And whats wrong with eating good beef cooked at home (unprocessed and not with adde butter and oils ) ?
Duh. Eat some animal protein too. 🙄
They are not lacking lucine. Just include a wide variety of plant-based protein sources and the whole amino acid profile will be covered. No need for animal protein
@@indiankid8601 you mean eat some needlessly tortured and slaughtered animals that were also needlessly bred into existence?
I'm personally skeptical that the effect of plant based protein substitution is independent of fiber and saturated fat intake.
My suggestion is to use both. I eat a lot of legumes and use some plant based protein powder, but I also eat a lot of chicken, fish, and nonfat Greek yogurt which are all great sources of leucine.
@@SamplePerspectiveImporta-hq3ip you don't need chicken fish or yogurt to get leucine. This is based on the book Outlive by Peter Attia, just eat more of the diverse plant protein. You can even get yeast protein today with complete amino profile. No animal cruelty needed
I'd be interested to know your thoughts on oil. Olive oil seems great, but I gather it denatures into something not so great when used for frying. Coconut oil has been getting some excellent reviews from some doctors, and a lot of TH-cam sources - as well as anecdotally in comments.
It's all smoke with coconut oil, to get the benefits of it you would have to ingest crazy amounts of it. Not to mention it has a lower burning point which makes it worse for cooking. Also it seems to change the gut biome more than even canola oil does. which doesnt seem to be a good thing.
@@newguy1122 The burning point seems relatively OK. There are plenty of sources that extol its virtues, though, which is why I posted. Dr B is often detailed about these things.
It'd be good to get his thoughts on MSM. That one has been doing the rounds on YT here and there, too...
@@17losttrout you can pull up the studies yourself on coconut oil, there isnt much there. Most of it is just anecdotal
@@newguy1122 Hence better info required.
American wheat is why pizza is bad for you.
This is a genuinely curious question, not an attack. So do you think all those people on the Keto and carnivore diets who have had such amazing success, by putting many diseases and auto-immune diseases and many other things into remission and some say cure, are going to drop dead in 10-15 years time with a heart attack? What about those who eat tremendous amounts of saturated fat and their blood work is very healthy, good triglyceride to HDL ratio and other markers?
Umm they were eating more simple carbs earlier like in junk food
They avoid UPF so of course that's good. No doubt they feel great short term. But with high LDL and low fiber, time will tell if their long term health will be good.
It seems that despite all the "evidence" it's not easy or advisable to generalize a specific diet across the entire population, as every organism behaves and responds differently to food and nutrition. There are many people to have healed from their ailments thanks to keto or carnivore diet. If they're feeling great and their blood checks are OK, it seems that it's working for them so they should keep going. Others, many of them already healthy haven't improved with those diets or have even got worse. In this case, it means they have different needs.
@@indiankid8601 I am aware they may be feeling better for the reason of leaving a bad diet behind but that's not what I asked, bear in mind their metabolic markers improved and can now be in a healthy range on a high saturated fat diet. What I asked though is: will they drop dead of heart attracts etc in the next 10-15 years? And my curiosity stems from if their metabolic markers are within a healthy range why would they be more inclined to keel over than another person who followed, say a Mediterranean diet for example?
@@tabula123456All of them have sky high LDL levels which is a marker for future Heart attacks and strokes.
Very sensible advice 😊
According to a nutritionist I was following beans which is a good source of fiber are beneficial because the fiber she says gobles up triglycerides which then go to the liver and is excreted through number two
An important question regarding carbohydrate is whether carbohydrate on its own is beneficial or harmful to health. It would be interesting to have a study comparing a low carb diet+ fibre and other supplement to make up short fall from low carb diet vs diet with complex carbohydrate.
This video is awesome
the fittest older guy i ever met, was obsessed with bodybuilding and health, against smoking and alcohol, believed in eating alot of protien, but he shocked me how fit he was because he wasn't the smartest guy cause he was a bit punch drunk from being a boxer in his earlier life, and he done one cycle of peds when he was younger and done a bodybuilding competition, and after that was obsessed with bodybuilding, he would unload containers full of washing machines with us at the age of 57, that's 70-80kg above your head from the floor, 500 reps a day everyday, he would then have a few days of the week at gym where he would do workouts like your standard, bench press, squat, he didn't deadlift though, he only had a slight pain in his shoulder during the winter months probably his rotator cuff, and he would always be challenging us to push up competitions etc
The increased fat should match a lower carb intake, had this factor been taken i to account? Or has the carb intake stayed high in all these studies?.
Don't know about the studies dr Brad was referencing but in the Lyon diet heart study intervention group had more carbs than control group and up to 70% fewer heart attacks.
A whole foods plant-based diet seems to be the best for reducing heart disease, diabetes and cancer risk, also longevity. It is also better for the planet and animals.
Wrong on all counts. None of us carnivores are dropping dead from heart attacks or cancer. In fact a keto/carnivore diet is part of the metabolic cure for cancer.
Nothing is better for the environment and regenerative agriculture.
Plant based is not better for the environment. The bees murdered and excessive water usage is insane to maintain all those plant based options
@@sahahaah427
What do you think the corn that cows are fed on is watered with? A cow eats vastly more than a human in order to produce much less meat.
Very few people eat honey. It’s too expensive.
@@sahahaah427The animals you eat consume plants. So yes plant based is best because by removing animals younwill have less plant agriculture not more.
There is no nutritional study that can prove cause and effect relation to determine risk with any human diet. It doesn't exist. We have opinions based upon correlation studies based around self reporting, or uncontrollable or biased data collection that cannot control for all variables without committing to illegal human experimentation. So to say that something is best to reduce risk, is to say a lie, as it's an opinion not rooted in hard science, of cause and effect. Also it is your opinion that it is better for the planet an animals. Better in what way? For the water ways filled with pesticides and the destroyed soil from mono cropping to support an all plant based diet? Is it better because the cows don't even get a chance to live and exist as they are replaced by fields full of dead insects? Perhaps it is better as the planet just likes plants more and all animals should just not be around anymore?
I never learned how to make cauliflower pizza crust yet, but I've found that chicken breast can be easily pounded flat and used as "pizza crust", too.
”Protein restriction down to recommended levels is the only intervention I could find that slows down all the aging pathways.”
/quote from the book How Not to Age by Dr Michael Greger
Slightly related to this topic on the best diet, I see that recent news article on a guy who received the ignoble award for debunking blue zones. It turns out the census data was all wrong.
I wonder if that would mean that the effects of TRT in older man would be more pronounced if they looked at it inside the context of a high protein low saturated fat diet + resistance training (compared to matched controls also doing resistance training + high protein low saturated fat intake, but no TRT, of course). As far as I'm aware, the current data on TRT is mixed both for negative and positive effects on overall health and all cause mortality in older man with "low" but non-hypogonodal levels of testosterone, but maybe its synergistic effect with resistance training + high protein could actually show a clear positive effect. It would be nice to see a clinical trial on that specific context.
One of your best videos Brad. Not only was this was cogent and convincingly presented, it made me think, through the right amount of cognitive dissonance
Would supplementing with protein powder still carry the same risks of cardiovascular disease?
8:33 because meats are higher in oxidized cholesterol and Advanced Glycation End Products
Cooking at high temperatures produces more AGE`s too
„animal“ vs „plant“ protein...the cooking method is key, meat is mostly prepared under hot and dry conditions = lot‘s of toxic AGE‘s (advanced glycation endproducts)...
„Advanced glycation end products (AGEs), also known as glycotoxins, are a diverse group of highly oxidant compounds with pathogenic significance in diabetes and in several other chronic diseases..."(as heart disease..)
„The pathologic effects of AGEs are related to their ability to promote oxidative stress and inflammation by binding with cell surface receptors or cross-linking with body proteins, altering their structure and function.“
„Consumption of AGE-rich diets by mice is associated with elevated circulating and tissue AGEs and conditions such as atherosclerosis (17) and kidney disease (18).“
„It is noteworthy that even lean red meats and poultry contain high levels of dAGEs when cooked under dry heat.“
„In all food categories, exposure to higher temperatures and lower moisture levels coincided with higher dAGE levels for equal weight of food as compared to foods prepared at lower temperatures or with more moisture. Thus, frying, broiling, grilling, and roasting yielded more dAGEs ...“
„...it is easy to see how people who consume a diet rich in grilled or roasted meats, fats, and highly processed foods could achieve a dAGE intake in excess of 20,000 kU/day. Conversely, people who regularly consume lower-meat meals prepared with moist heat (such as soups and stews) as part of a diet rich in plant foods could realistically consume half the daily intake seen in this cohort. A safe and optimal dAGE intake for the purposes of disease prevention has yet to be established.“
„However, in animal studies, a reduction of dAGE by 50% of usual intake is associated with reduced levels of oxidative stress, less deterioration of insulin sensitivity and kidney function with age, and longer life span (16).“
pmc.ncbi.nlm.nih.gov/articles/PMC3704564/
You said we need "3.6 grams/pound of protein - you misplaced the decimal point and should correct your mistake (44 seconds in)
Thanks, I've cut that bit out :-)
Hi Brad!
What about Whey Protein? Is there any disadvantages to be expected consuming this instead of a vegan protein powder?
Wow, who could have imagined that PIZZA is the perfect food for longevity. I'm surprised!
Where was that said?
Only very gullible people
Meat has taurine in it unlike plant based protein. I would think that a high meat diet would beat a plant based protein diet, esp. as people age and manufacture less taurine themselves. Taurine has been shown to increase lifespan though. Seems counterintuitive
@indridcold4210 thankfully we have human outcome data with substitution analysis. I'll take that over isolating random nutrients and intuition. The scientific method is cool like that.
The human outcome data suggests that meat is worse for aging despite a little extra taurine. Health Outcome data is greater than mechanistic speculation.
Seafood/Fish has more taurine than meat, and also seaweed containt taurine.
You can supplement taurine if you want to
Taurine is not an essential nutrient at all. There may be some evidence that it could be advantageous to supplement but the amount you wouldn't be able to get just in eating meat. And the benefits don't outweigh the risks of trying to get it from meat. So if there is a benefit a supplement would be better. And there are vegan supplements available for it.
Why are you citing a protein mouse study? How does that correlate to human physiology?
Could you please make a video on food with pesticides and herbicides vs. organic food (with respect to health and longevity)? I would be interested in the available scientific findings.
Doing God's work here, Dr. Brad. Keep it up! Awesome video bringing a lot together.
Never mention studies on mice.... Its never applicable
Hi Brad, what about the relationship between protein intake and raising mTOR? Is this worse for longevity or is that a myth. Great videos btw.
Why isn't fibre okay for those with IBS? My GP wife recommends pysillium for my IBS. As for fruits, had a rash for the past few months, think its from histamine which some fruit have lots of (raspberries, strawberries, pineapple, etc). Pizza gives me the runs, regardless of contents (gluten free or not).
Evidence suggests that chub mackerel might be a better choice than salmon. It is higher in omega-3s, and it is lower on the food chain, resulting in lower levels of mercury, PCBs, dioxins, and other pollutants.
High Protein & Plant Based. How do you combine these two?
Totally agree Dr Brad, you are based as mate!
mate 4 sure does muscle strength correlate with better heart and health - those people are working out! you have to unbias that and compare to people who eat less protein and STILL workout. there will be no sarcopenia if you work out and eat only the minimum of recommended protein...
that protein marketing of health grifters lately is something else... a true echo chamber. basically the same with IF back then and keto. they never learn
Agreed! The protein train has run a muck
Good video except from the conclusion about eating high protein. Is that really correct? I have followed a lot of different studies and by far the best “conclusion” about longevity we can make is through real life. For me The Blue Zones are extremely interesting. No manipulation, no short time study but real life. Over and over again from different places on earth. And they don’t eat high protein.
Very helpful. Thank you. I would just say that on a vergan diet, it would be extremely challenging to get those high levels of protein, unless you're eating one and one half blocks of super firm tofu a day. How else could you do it? Four to Six cans of beans? Very difficult, especially considering all those beans could prevent enough diversity in the diet.
What about fat free dairy products like cottage cheese, yogurt, and egg whites?? There is no fat and just a trace amount of cholesterol in these products, but they are still animal protein. Dr. Ornish allowed his patients to have these products in his heart disease reversal study, but other plant-based doctors say don't use them, it's SO CONFUSING.
Liking your videos!
So why has my heart calcium score gone down by going on a high saturated fat diet?
The reduction in calcified plaque might be at the expense of increased non calcified plaque
Are you saying we should avoid coconut oil (90% saturated fats)?
coconut oils, grass fed beef tallow, grass fed ghee (clarified butter) are all healthy saturated fats. Unsaturated vegetable oils are unhealthy. Dr Brad is not clear on this so I think he has a conflict of interest that he is not telling us about.
I knew you wouldn't endorse the carnivore diet because you weren't tanned and wore a shirt.
Well that makes sense, people who want to live long these days tend to not get tanned. But i never put two and two together until you mentioned it.
😂 💚🌱💪🌱💚
Or wearing those psychopathic orange tinted glasses indoors.
If these people in the comments did proper research and stopped listening to the big pharma paid doctors they would all stop eating plants
@@PaulHumphreys-q3eand you mean if we stop listening to science, and significant long time anecdotes corroborated by science, and our own experience? Meanwhile if you look at what people are actually doing in the grocery store, like 98 plus percent aren't eating plants. And they are all sick. For some reason your story doesn't add up.
"People are concerned that the researchers had conflicts of interest, but here in the report they have said that they don't have conflicts of interests".
OK, that's alright then. Everyone in every walk of life is completely upfront and doesn't try to pull the wool over your eyes.
I'm not saying that they do have conflicts, but I think really believing it should involve more than looking at that line of the report.
This was the one thing I couldn’t take seriously
If a research team is deceptive enough to shape your opinions with misleading statistics, poor methods, and false presuppositions, solely to support their preconceived conclusions, then why on Earth would anybody trust their conflict-of-interest disclosure statements?
Believe in hard science that can show cause and effect, not science rooted in opinion and guesswork based upon bad data collection and biases.
I don't understand how to increase protein by consuming legumes, won't that make my carbohydrate intake go up too much?
No.
66 grams of carbs per pound in green pea legumes, so yes, it's not indicated if your trying to avoid carbs. Perhaps eat meat as it has zero carbs?
@@EricAnimeFreak Why avoid whole food carb sources? Legumes are the top longevity foods.
@@reason3581 Personally I don't consume any carbs. But specifically in relation to the original posters question, if he is trying to avoid carbs, say if he were a type2 diabetic let's say "since we don't know their circumstances", trying to reduce the need to inject insulin, then he'd want to avoid foods with carbs. Carbs from any source regardless of where they originated from break down in the liver into glucose, and while fiber can reduce blood sugar spikes, thus suppressing insulin spikes, the blood sugar level will still rise. Too many carbs in the diet can also block the uptake of vitamins, like vitamin c that fights for absorption in our cells against glucose absorption. Also legumes don't have a complete amino acid profile by themselves, and most be combined with other plant proteins to meet minimum recommendations.
Some members of the populace suffer from inflammatory responses from certain molecules in plants, like gluten, oxlates, etc. Carbs consumed in too high quantities may also lead to chronically elevated blood sugar levels, increased appetite, unbalanced hormones, and increased inflammation. Inflammation may lead to potent mitochondrial damage to your DNA, as well as heart disease, etc.
Meat such as eggs and steak are complete proteins, and are not inflammatory when consumed in the absence of carbs and sugar. Meat provides a host of vitally important nutrients, and in balanced quantities. They also do not block the absorption of other nutrients in the cell like glucose.
Studies that present findings to suggest longevity in any foods in nutrition science most be taken with skepticism. Many such studies are based on observational correlation based data. This data may be self reported, have tester and testers bias, incorrect duration, human error, small or inappropriate sample size, potentially even fraud, etc. Even in the event a study used random control trials, too many variables are involved to be truly accounted for. So any such study can only infer or provide a framework to guess at a possible outcome. You may choose at your own discretion what studies to believe in, but I feel it's healthy to be skeptical of any kind of evidence that cannot prove real cause and effect. The best test is for you to control your own diet, and then monitor the results. Other people are not you, what applies to others might not apply to yourself.
Молодец, доктор Брэд, ты правильно выставляешь акценты внимания на выборе питания
getting 120 grs of protein daily from a vegan diet is next to impossible or your would be eating too much calories as density of protein is low even in best plant based sources.
Plant based protein powder, will get your protein level up.
1 cup of rice +1 cup of beans +1 cup of lentils = 120 grams of protein and 2000 calories
@@shon7507 double that atleast. Protein methylation for most plant proteins (the ones you listed definetly) has not a 100% factor like meat. In fact it should be below 50% for most people. Peas and Soy are above 50% though.
no ! not even close.
@@ChaosTyrant And yet it doesn't appear to be an issue. Isn't that amazing?
At 12:45 You state that low carb diet didn't have the best effect yet, the chart you show didn't have any low carb diet on it. Just low fat. Your proof doesn't match your words.
Dude, you can't see the whole chart. Or did you actually pull the study up and look at the whole chart? The video only shows part of the chart.
@@VeganLinked Then don't talk about it without showing it. Simple. Don't show some of the evidence and just expect us to assume the rest.
@@68ariesbro just pull the paper her cites up
Can you review the pentadecanoic acid (C15:0) and the controversy with animal fats from Dr. Bosworth?
The science was good. Much of the advice was good. Missing is the effects of Advanced Glycation End-products (AGEs). They are associated with every major disease of aging. And pizza is high in AGEs. AGEs are made as a result of high temperature exposure of the food, mechanical blending, or fermentation. They can also be made in the body when blood sugar is high.
AGEs are Frankenstein molecules, where carbohydrate molecules bond with either protein or fat molecules, making these harmful molecules. AGEs can lodge themselves in the intercellular matrix, the spaces between cells. This stiffens tissues and also increases inflammation through the RAGE pathway. AGEs are also called glycotoxins. This is a big reason some diets are good or bad. Culturally, we tend to prepare things like zucchini differently than sausage. Though, zucchinis can be breaded and fried. We just tend not to cook them this way. We boil them, steam them or eat them raw, generally. And those ways are healthy.
The ways food is prepared makes all the difference in the world. This is why fast food is poor for health. They nearly always use rapid cooking of the food, or it is blended in some way prior. There are a lot of things brought to high temperatures you may not consider. Things like roasted nuts, seeds, and nut and seed butters like peanut butter and almond butter. We want to avoid heat much above boiling water (100C). A little higher using steam is fine too. It is not necessarily the temperature setting. Of greatest concern is the temperature the food is raised to.
"Cauliflower crust pizza" is a total fail. Take a look at the ingredients. I was suckered. I bought this stuff 6 months ago. Even tried to minimize heat and cheese browning. I felt terrible after eating this stuff. I was doing much better with my own workaround: A quality marinara with ordinary ingredients, with some basil in a bowl, added mozzarella cheese, covered and microwaved. Not too long. And the cheese should not touch the sides of the bowl. The marinara heats the cheese fairly evenly. We want to avoid any hardening and browning of the cheese. When I am microwaving that, I very lightly toast a piece of sourdough bread. Just so it has a little stiffness and is dry to the touch, no browning. I then put the heated cheese and marinara on the toast. Best is the melted cheese first, so sogginess is reduced. Mozzarella is relatively low in AGEs for a cheese. Cheddar is pretty high, and Parmesan is stratospheric high. Even though marinara is blended with a machine when they make it, the acid and the fact that there is not much protein or fat, results in very low AGEs. Peperoni is high in AGEs especially when browned in an oven.
And yes, mice lived longer when their food had lower AGEs (median 15% longer, max 6% longer), and they had much better glucose, and lower RAGE in kidneys and liver. "Reduced Oxidant Stress and Extended Lifespan in Mice Exposed to a Low Glycotoxin Diet." And in humans AGEs are correlated with most diseases of aging, especially Alzheimer's, Diabetes, and Kidney Disease. The rise in diabetes was unlikely to be because of soda. We were all advised to cut down or quit drinking soda and other consumption of high fructose corn syrup. Americans listened. We went from consuming 62.5 lb of HFCS in 2000 to 36.7 lb per person, per year. This reduction had zero effect on obesity and diabetes rates. They continued to climb exactly as they had been. I am not saying soda and other HFCS drinks are good, just that they are not the cause of the obesity epidemic, the increase in diabetes and Alzheimer's rate increases. There was a large increase in Alzheimer's in 2013. I think we need to do some serious work to track that cause down.
My struggles at the moment is iron absorbtion. I feel alot better when I eat mince by its self with vitamin c. Protein from dairy is good but the calcium stops the iron absorbtion