Let's discus the latest epidemiological study attempting to vilify meat yet ignoring healthy user bias of study participants. 

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Studies Mentioned:

Gu, X. et al. Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. Am. J. Clin. Nutr. (2023) doi:10.1016/j.ajcnut.2023.08.021.
 

Study Time Stamps:

00:55 The Harvard study is flawed, comparing a healthy population to an unhealthy population.

04:18 Hazard ratio is the odds of an event or lifestyle contributing to a disease.

05:35 Red meat does not spike glucose and insulin to the same degree as soda.

06:45 Look at the baseline characteristics of study participants.

12:55 Processed meats are generally unhealthy.

16:25 Increasing red meat consumption usually results in less body fat.

20:05 They did not track sugar-sweetened beverages, which increase the risk of diabetes.

22:25 The study was funded by an NIH grant.

22:35 Vegans and vegetarians eat the most ultra processed food.

Michelle Hurn, RD unravels the science, debunks myths, and provides you with practical insights into how your diet can be a powerful ally in your mental health journey. Michelle shares how she went from feeling trapped by depression and anxiety to finding a sense of hope and vitality after making simple dietary changes.

Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix 
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Link to expanded show notes: https://bit.ly/3tPRxXG

Michelle's Book: https://amzn.to/3tBUhrC

Show Notes:

0:00 Intro
01:30 Michelle was a carb fueled athlete. 
06:50 Vitamins and cofactors from meat are crucial for your brain. 
12:00 Processed foods are designed to override your body and brain’s ability to eat in moderation.
13:50 96% of Americans are metabolically unhealthy. Food stamps are spent mostly on soda.
16:15 Insulin stops your body from burning fat for fuel.
19:10 Start with high animal protein and high fat foods that you can afford. 
24:10 Metabolic labs: CBG panel, blood glucose, electrolytes, A1C, fasting insulin, triglycerides, HDL/LDL.
26:15 Continuous glucose monitors give real time feedback.  
28:40 The national target A1C is under 7%, which is very high.
30:44 Damage is taking place with 6.5% A1C. 
32:30 High protein consumption does not drive blood sugar. 
34:10 Vegans and vegetarians have higher rates of mental health issues. 
38:30 Nutrition drives mental health. 
44:30 Ultra-processed carbohydrates spike glucose and alter the neurotransmitters in your brain. 
55:00 Ultra endurance burns stored body fat, for Michelle as a low carb athlete. 
01:03:20 Carb loading is best done after your last workout before the event. 
01:06:30 You need more protein as you get older. 
01:12:40 Spread your protein consumption throughout your meals. Only eat 3 meals.

Dietary protein must be prioritized to prevent overconsumption of processed junk foods due to a phenomenon known as protein leverage. Let's dive into the details of this research. 

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Link to Studies and Show Notes: https://bit.ly/3RZgSZt

Time Stamps: 

0:00 Intro
09:00 Problems with decreased protein 
19:00 Protein leverage hypothesis
01:00 Insufficient Protein 
01:54 Over consuming junk food 
02:34 Protein is satiating
02:51 Creatine is found in meat products
03:47 Energy expenditure is decreasing leading to obesity 
05:03 Problems with protein dilution in the diet 
06:15 14-day low protein diet feeding study 
07:18 Protein targets

Intermittent fasting (IF) and prolonged fasting are wonderful tools that can improve blood sugar health and support longevity. However, both fasting and calorie restriction can accelerate muscle loss and compromise exercise performance.

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Link to articles & show notes: https://bit.ly/3tkW4kG

Study Mentioned: 

Williamson, E. & Moore, D. R. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr. 8, 640621 (2021).

Show Notes:

00:00 Fasting is counterproductive to preserving and building muscle.

00:40 Extended fasting may have metabolic health benefits for people who are morbidly obese or sedentary.

01:30 Insulin helps build and preserve muscle.

05:00 If you have little body fat, excessive fasting may impact lean muscle mass.

06:00 The more muscle mass you have, the higher your resting metabolic rate will be.

07:12 If you feel weaker, try decreasing your fasting and increase your exercise.

08:00 Muscle mass is inversely correlated with all-cause mortality.

08:30 Quick weight loss can include loss of lean muscle tissue.

10:45 If you are fasting, you may want to increase your protein intake.

A fascinating new study finds common biomarkers predict the odds of living to 100 years of age.

This 35-year study in 44,000 adults found high-cholesterol and low blood glucose were linked with higher odds of reaching 100 years of age.

Here’s a breakdown of these interesting findings: https://bit.ly/3LI6PnM

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Show Notes:

03:00 2.7% of participants reached their 100th birthday.

03:30 Non-centenarians had double or triple the rates of common conditions.

04:00 Cardiovascular disease decreases your health span and life span.

05:30 Higher total cholesterol is associated with becoming a centenarian.

07:30 Centenarians had lower levels of blood glucose.

08:20 GGT liver enzyme test reflects the turnover of glutathione and oxidative stress.

10:40 Uric acid is an indirect marker of inflammation, and is low in centenarians.

12:00 Cholesterol may be protective.

15:45 Higher levels of total cholesterol and iron, and lower levels of glucose, creatinine, uric acid, AST, GGT, and ALP, total iron binding capacity and LDH were associated with a greater likelihood of becoming a centenarian.

17:30 Improve GGT levels by improving glutathione health and avoiding drinking alcohol.

18:30 Minimize intrahepatic fat with fasting, exercise, and low carb nutrition.

24:45 ApoB to A1 ratio gives insight into lipoprotein health.

27:50 A short term cold can raise iron levels.