The Best Diet According To [18] Studies
Brad Stanfield
Apr 16, 2024
Episode description
The best diet for longevity isn’t keto, or vegan, or carnivore, or Mediterranean.
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Here are the links to the research papers referenced in the video:
https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
https://pubmed.ncbi.nlm.nih.gov/25182101/
https://pubmed.ncbi.nlm.nih.gov/26721635/
https://www.bmj.com/content/369/bmj.m696
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/
https://pubmed.ncbi.nlm.nih.gov/21105792/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
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.sciencedirect.com/science/article/pii/S2666379123005402
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087279/
https://pubmed.ncbi.nlm.nih.gov/33383165/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2117006
https://www.cochrane.org/CD011737/VASC_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(22)00122-2/abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8055199/
https://www.uptodate.com/contents/salt-intake-and-hypertension
https://www.cochrane.org/CD011472/VASC_dietary-fibre-prevent-cardiovascular-disease
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:
Brush teeth after dinner to curb late-night eating
Brushing your teeth immediately after an early dinner acts as a powerful psychological signal to your brain that you have finished eating for the day.
Debunk carb-insulin obesity model with experimental evidence
The popular theory that high-carb diets are uniquely fattening by increasing insulin has failed multiple experimental tests in large human trials.
Choose a diet you can stick to for effective weight loss
The most effective diet for weight loss is any one you can consistently adhere to long-term, as major studies show little difference between popular diet types.
Prioritize human studies over mouse research for longevity insights
Longevity advice from mouse studies, like the benefits of low-protein diets, should be viewed cautiously as human research is more relevant for real-world resiliency.
Consume soy protein without fear of hormonal impact
Contrary to popular myths, human research demonstrates that consuming soy protein has no adverse effects on testosterone or estrogen levels in men.
Reset your salt preference with a low-sodium diet
Your preference for salty food is malleable and will reset after four to six weeks on a low-sodium diet, allowing you to enjoy food's natural flavor again.
Prioritize total daily protein intake for optimal muscle growth
According to a 2024 study, your total daily protein intake is more important for muscle growth than the long-held strategy of spacing protein consumption throughout the day.
Aim for 1.6 grams of protein per kilogram for muscle gains
To maximize muscle benefits from exercise, a 2018 meta-analysis suggests aiming for a daily protein intake of 1.6 grams per kilogram of body weight.
