These Foods Lowered the Risk of Premature Death by 23%
Brad Stanfield
Mar 11, 2025
Episode description
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Here are the links to the research papers referenced in the video:
https://pubmed.ncbi.nlm.nih.gov/38011755/
https://www.sciencedirect.com/science/article/pii/S2590097822000209
https://www.mdpi.com/2072-6643/12/10/3207
https://pubmed.ncbi.nlm.nih.gov/24355537/
https://pubmed.ncbi.nlm.nih.gov/26071633/
https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.119.14240
https://pmc.ncbi.nlm.nih.gov/articles/PMC10201678/
https://www.uptodate.com/contents/obesity-in-adults-overview-of-management
https://pmc.ncbi.nlm.nih.gov/articles/PMC6249991/
https://pubmed.ncbi.nlm.nih.gov/11396693/
https://pubmed.ncbi.nlm.nih.gov/24389767/
https://www.sciencedirect.com/science/article/pii/S2590097822000209
https://pmc.ncbi.nlm.nih.gov/articles/PMC10488173/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3435786/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3544045/
https://pubmed.ncbi.nlm.nih.gov/21105792/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374797/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9535527/
https://pubmed.ncbi.nlm.nih.gov/30239559/
https://pubmed.ncbi.nlm.nih.gov/27166077/
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 all-cause mortality risk by 23%
A massive meta-analysis involving 3.5 million people found that higher consumption of fiber cut all-cause mortality risk by 23%.
Incorporate Psyllium Husk for constipation relief and cholesterol reduction
The speaker's 'microitamin plus powder' includes 2.5 grams of Psyllium Husk, a soluble fiber studied for its effectiveness in relieving constipation and reducing cholesterol.
Increase fiber intake gradually to prevent discomfort
To avoid negative side effects like gas and bloating, you should increase your fiber intake slowly and drink plenty of water to give your body time to adjust.
Incorporate flaxseed supplements to lower blood pressure
A meta-analysis of clinical trials found that flaxseed supplements, a potent source of fiber, led to an average blood pressure reduction of almost three units.
Boost longevity with plant protein intake
High protein intake is linked to a 6% lower mortality risk, and this effect is even stronger when the protein comes from plant sources that also contain fiber.
Dramatically reduce diabetes risk by increasing fiber intake
A meta-analysis found that those who consumed the most fiber had a 34% risk reduction of developing type 2 diabetes compared to those who ate the least.
Increase fiber intake to lose weight without eating less
Consuming an extra 14 grams of fiber per day is associated with a 10% decrease in calories eaten, leading to an average weight loss of 1.9 kg (4 lbs) over 3.8 months.
Switch to low-fiber diet to relieve constipation and bloating
For some people struggling with constipation and bloating, a study found that switching to a no or low-fiber diet significantly improved or even eliminated their symptoms.
