20 Studies Reveal The BEST Diet for a Longer, Healthier Life
Brad Stanfield
Feb 28, 2025
Episode description
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Here are the links to the research papers referenced in the video:
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889
https://odphp.health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
https://www.ncbi.nlm.nih.gov/books/NBK589562/
https://pubmed.ncbi.nlm.nih.gov/26962185/
https://pubmed.ncbi.nlm.nih.gov/32401639/
https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.119.14240
https://www.bmj.com/content/346/bmj.f1378.long
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9103223/
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
https://www.uptodate.com/contents/obesity-in-adults-dietary-therapy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772850/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322506/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867436/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
https://pubmed.ncbi.nlm.nih.gov/11396693
https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889
https://pmc.ncbi.nlm.nih.gov/articles/PMC4856550/
https://www.jacc.org/doi/10.1016/j.jacc.2021.10.041
Thumbnail by James Kelly
Video edited by Troy Young
Script by John Milliken
The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel.
Mindsip insights from this episode:
Increase fiber intake to reduce calorie consumption
Researchers found that eating an extra 14 grams of fiber per day was associated with a 10% decrease in calories consumed.
Incorporate legumes for optimal nutrition and health
Legumes like lentils, chickpeas, and black beans are ideal superfoods as they are rich in vitamins, high in lean protein, and full of fiber.
Increase olive oil intake to protect brain health
One study found that higher olive oil intake was associated with a 29% lower risk of death from diseases of the brain and nervous system.
Address potassium deficiency to lower blood pressure and kidney stone risk
About 97% of the US population doesn't get the recommended 4,700mg of potassium, a deficiency linked to higher blood pressure and kidney stone risk.
Prioritize protein intake to combat muscle loss after 40
On average, human muscle mass declines by about 1% per year from the age of 40, making protein intake crucial for longevity.
Choose plant-based proteins for enhanced health benefits
A 2020 study found that while high protein diets reduce death rates, this protective effect was even stronger for plant-based proteins.
Incorporate fish into vegetarian diet for omega-3s and B12
Even if a person chooses to eat a vegetarian diet, they might consider adding fish for its essential omega-3s and B12 content.
Recognize carbs and fats as non-essential nutrients
Aside from omega-3 fatty acids, neither carbohydrates nor fats are technically essential nutrients, unlike vitamins, minerals, and protein.
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