The Most Potent Anti-Death Foods
Brad Stanfield
Dec 30, 2024
Episode description
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Here are the links to the research papers referenced in the video:
https://pubmed.ncbi.nlm.nih.gov/31049577/
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087279/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032600/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
https://www.uptodate.com/contents/obesity-in-adults-dietary-therapy
https://pubmed.ncbi.nlm.nih.gov/21105792/
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2714501
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://pubmed.ncbi.nlm.nih.gov/30638909/
https://pubmed.ncbi.nlm.nih.gov/11396693
https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
https://www.bmj.com/content/346/bmj.f1378.long
https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.119.14240
https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
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:
Reduce protein intake to potentially extend lifespan
According to Professor Valter Longo and mouse studies, low protein diets may extend lifespan by reducing the activation of the mTOR enzyme, which governs cell growth.
Maximize and maintain muscle strength to combat annual loss
On average, we lose about 1% of our muscle strength per year from the age of 40, highlighting the need to maximize and maintain muscle.
Calculate ideal protein intake by multiplying height in centimeters by 0.75
A quick way to estimate your ideal daily protein intake in grams is to simply multiply your height in centimeters by about 0.75.
Prioritize plant protein for optimal health benefits
A study in the British Medical Journal found that the mortality-reducing effect of a high-protein diet was strongest when the protein came from plant-based sources.
Increase potassium intake to lower blood pressure and reduce stroke risk
Increasing potassium intake to 3,500-4,700 mg per day can lower systolic blood pressure by an amazing 7 units, which can cut stroke risk by over 40%.
Ensure magnesium intake to maintain potassium levels
A magnesium deficiency causes your body to excrete potassium in urine, making it difficult to maintain adequate levels even with sufficient intake.
