What Doctors Won’t Tell You About Nutrition
Rich Roll
Jun 9, 2025
Mindsip insights from this episode:
Leverage soy's phytoestrogens for bone health and breast protection
Phytoestrogens in soy have beneficial pro-estrogenic effects in bone tissue while having protective anti-estrogenic effects in breast tissue, explaining their positive health outcomes.
Debunk butter health myth linked to cardiovascular risk
The popular idea that butter is healthy came from studies that mistakenly adjusted for LDL cholesterol, the very mechanism through which butter increases cardiovascular risk.
Incorporate seed oils to reduce cardiovascular risk and enhance longevity
Contrary to a pervasive myth, current evidence is strong and compelling for including seed oils to lower cardiovascular risk and improve mortality.
Shift 3% of calories from animal to plant protein to reduce mortality risk
Shifting just 3% of daily calories from animal protein, especially red meat, to plant protein can lower the risk of mortality by 10-15%.
Recognize limitations of zero calcium score in assessing plaque risk
A coronary artery calcium score of zero in younger individuals does not mean you are free of plaque, as the most dangerous plaque is non-calcified and calcification is a late-stage process.
Match total protein intake to achieve muscle gains with plant protein
As long as total protein intake is matched, clinical trials show that plant-based diets lead to the same muscle and strength gains as omnivorous diets.
Swap animal meat for plant-based alternatives to lower LDL cholesterol
Randomized controlled trials show that swapping animal meat for plant-based meat alternatives consistently lowers LDL cholesterol, even when compared to organic, grass-fed meat products.
Differentiate ultra-processed foods to manage health risks
Within the ultra-processed food category, processed animal products and sodas drive most of the health risk, while some items like whole-grain cereals are associated with better outcomes.
Maintain healthy weight to support vegan bone health
The higher fracture risk seen in some vegans is likely driven by having a low body weight, as the risk disappears in vegans with a BMI over 22.5.
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