How Plaque *Really* Happens, The Latest On Alcohol & Longevity, Weightlifting vs. Body Weight Training, Exercising (With A Time Crunch & Family Obligations) & More! Solosode #477
Ben Greenfield
Sep 12, 2024
Mindsip insights from this episode:
Take a shot of olive oil daily to reduce mortality risk
A study showed a dose-response effect for olive oil, with 30 grams per day (about a shot glass) providing the lowest risk for all-cause mortality.
Address low magnesium to prevent arterial calcification
Low magnesium status is a cause of hypercalcemia which promotes arterial calcification, whereas cheese consumption is associated with lower odds due to its high vitamin K2 content.
Rely on CCTA scan for accurate heart health assessment
A standard CAC (calcium scan) score of zero can miss dangerous non-calcified plaque, making a CCTA scan a more accurate heart health assessment.
Train efficiently with high-intensity intervals to build endurance
You can build endurance efficiently with short, high-intensity interval training that activates the AMP-K pathway, mimicking the effects of long, slow training.
Incorporate nattokinase to reduce arterial plaque
The enzyme nattokinase, found in the Japanese fermented food Natto, has been shown to have a positive effect on reducing coronary artery calcification.
Embrace simple habits to reach centenarian status
A large study on Chinese centenarians found the most important lifestyle factors for reaching 100 were never smoking, exercising regularly, and eating a diverse diet.
Consume moderate wine to protect cognitive health
A new meta-analysis of over 6,000 articles showed that consuming up to two to three glasses of wine per day has a protective effect against cognitive decline.
Blend fruit for lower glycemic index and enhanced antioxidants
Blending fruit results in a lower glycemic index and liberates more antioxidants than chewing because the blender does a better job of breaking down skins and seeds.
Test olive oil for quality with spicy cough reflex
A spicy cough reflex when drinking olive oil is a sign of high polyphenol content, indicating it's a high-quality, genuine product rather than a fraudulent one.
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