Diet and Healthspan - Uncertain but High Value

#162

Elite Human Capital wins, in the end :1st_place_medal: :100:

I am back to being a Michael Gregor fanboy.

Time to read the book.

The best longevity books 00:00

  • The author has read over a dozen longevity books and is drawn to authors who are credible scientists, with six favorite authors who are respected researchers, 00:00

  • The diets recommended by these authors have a lot in common, including being high in plants, low in red meat, and low in processed foods, 00:39

  • The centenarian diet is similar to the Mediterranean diet, with a focus on whole, unprocessed foods, 00:57

The worst longevity books 01:50

  • Some longevity books are motivated by profit and tell people what they want to hear, rather than providing accurate information, 01:50

  • Certain authors, such as David Sinclair, have been controversial in scientific circles, and their claims may not be supported by evidence, 02:08

  • Books that dismiss or oversimplify certain branches of science, such as epidemiology, may not be reliable sources of information, 02:27

How Not To Age 03:45

  • The book “How Not to Age” is a comprehensive guide to longevity, with a focus on diet and over 600 pages of small print, 03:45

  • The book has over 13,000 references, which can be accessed online, and is written in a clear and consistent manner, 04:04

  • The author’s own experience with a plant-based diet and lifestyle has been positive, but they acknowledge that individual results may vary, 05:03

Fact checking Dr. Greger 06:23

  • The author has fact-checked Dr. Greger’s previous book, “How Not to Die”, and found it to be well-researched and accurate, 06:23

  • Dr. Greger has a team of fact-checkers, including a full-time fact-checker on staff, to ensure the accuracy of his books, 07:34

  • The author interviewed Dr. Greger in person and discussed the importance of fact-checking and having a ruthless fact-checker, 07:53

Why a book on aging 08:24

  • The book “How Not To Age” was written because the author realized that aging is a prime risk factor for many leading causes of death, such as heart disease, cancer, and dementia 10:31

  • The author was inspired by a consensus conference paper that identified pathways to slow down aging, and realized that diet and lifestyle interventions could address these pathways 11:14

  • The book took years to write, with over 13,000 citations, and was initially too long, with over 1,200 pages, before being condensed to 600 pages 12:28

Book creation and audience 13:42

  • The author had to remove hundreds of thousands of words from the book and create special videos to link to in the book, covering the removed material 13:24

  • The author assumed the audience would be middle-aged folks starting to notice health changes, and also wanted to make the book accessible to a medical audience 14:02

  • The author learned many new concepts while writing the book, such as microRNAs, which were not even discovered when they graduated from medical school 14:40

The main pathways of aging 15:14

  • The science of aging is explained in the book, including the use of technical terms, with the aim of making it accessible to readers 15:14

  • The book provides summaries at the end of each section, allowing readers to skip to the practical steps if they don’t want to learn about the technical details 15:33

  • Some readers may find the chapter headings intimidating due to the use of technical terms like serans and mtor, but the book aims to explain these concepts in an understandable way 16:13

Writing the book 16:29

  • The author’s agent was concerned that the book would be too long and intimidating, but the author wanted to include everything and make it a comprehensive reference book 16:47

  • The author mentions that they learned new things while writing the book, including the importance of chronobiology and the role of circadian rhythms in disease processes 18:59

  • The author had to revise some of their previous recommendations based on new information, and they appreciate the opportunity to correct their mistakes 19:33

Key takeaways 19:52

  • The author identifies epigenetics as a fascinating topic, but autophagy as a chapter with many practical takeaways for daily life 20:11

  • The author suggests that the mtor chapter may be the most important for health, as it has a significant impact on many aspects of aging 20:35

  • The author notes that diet is likely more important than sleep, exercise, and stress in terms of longevity, although these factors can still have significant effects on healthspan 21:16

Recording the audiobook 23:13

  • The author spent over 40 hours recording the audiobook, and had to be mindful of their herbal tea consumption to avoid any adverse effects 23:34

  • The author is glad to have had the opportunity to narrate the audiobook, and appreciates the chance to share their sense of humor and personality with listeners 24:08

Hormesis 25:28

  • Plants have developed defense mechanisms to protect themselves from being consumed, and these mechanisms can be beneficial to humans through a process called hormesis, where small stresses can make the body stronger 25:28

  • Examples of hormesis include exercise, which puts stress on the body, and green tea, which is a prooxidant that ramps up the body’s antioxidant defenses 26:39

  • Plants have co-evolved with humans and have developed antioxidant defenses that can be hijacked by humans to improve their own health 28:02

Is Dr. Greger biased? 29:48

  • The concept of bias is discussed, and it is argued that a person’s diet or lifestyle does not automatically disqualify their opinions or research 29:48

  • The importance of looking at the science and the quality of the research is emphasized, rather than the person’s potential biases 31:02

  • The problem of poor-quality research studies is acknowledged, and the need for critical evaluation of the literature is stressed 31:59

Alzheimer’s 34:49

  • Alzheimer’s disease is the most feared disease of aging, with high levels of saturated fat and copper being particularly detrimental to the brain 36:06

  • Having a cholesterol level of 225 or higher increases the odds of developing Alzheimer’s disease, with a focus on LDL mechanisms 36:23

  • Saturated fat is correlated with increased blood-brain barrier leakiness, and a high-saturated fat meal can impair cognitive function within hours 37:21

Diet and Prevention 38:01

  • The focus of anti-dementia strategies is on whole plant foods, with an emphasis on greens and berries 38:21

  • A ketogenic diet high in saturated fat can be harmful to the brain, but a diet low in saturated fat and high in polyunsaturated and monounsaturated fats may be less concerning 38:58

  • Long-term vegetarians have up to three times lower rates of dementia in older age, possibly due to lower saturated fat intake and other factors 39:18

Blood Sugar Control 40:35

  • Insulin sensitivity is a key indicator of long-term blood sugar control, and high-saturated fat diets can decrease insulin sensitivity 40:53

  • Eating high amounts of carbs is not necessarily harmful if insulin sensitivity is good, and legumes are a food group associated with longevity 41:47

Protein 41:53

  • The anti-aging diet is about protein restriction, reducing protein intake to recommended levels to boost the longevity hormone, suppress the engine of aging, and decrease the cancer-promoting growth hormone 42:31

  • Reducing protein intake, particularly from animal sources, can decrease the amino acid methionine, which is associated with aging and cancer 42:51

  • Adding protein powder to food can be harmful, as it exceeds the recommended daily protein intake, which is 0.8 grams per kilogram of body weight for people under 65 43:49

Anti-Aging Diet 44:08

  • Even people eating strictly plant-based diets tend to consume 30% more protein than needed, which can be detrimental to longevity and metabolic health 44:08

  • Adding protein supplements does not benefit muscle strength, mass, or performance in older individuals, regardless of whether they have sarcopenia or not 44:30

  • Randomized control trials have shown that reducing protein intake to 0.8 grams per kilogram of body weight has no negative effect on muscle strength or mass in older people 45:11

Omega-3s and Cognitive Health 46:05

  • Long-chain omega-3s, such as DHA and EPA, may slow down brain shrinkage and improve cognition in older people, but it is recommended to obtain them from pollutant-free sources, such as algal oil 46:05

  • Eating fish, especially smaller, shorter-lived species, can provide omega-3s, but it is essential to consider the risk of pollution and mercury contamination 46:23

Antioxidants and Supplements 47:36

  • High doses of isolated antioxidants, such as vitamin E and beta-carotene, can shorten lifespan and increase the risk of certain diseases, such as lung cancer 47:36

  • A balanced diet rich in whole foods, including vegetables and fruits, provides a synergy of antioxidants and phytonutrients that is more beneficial than supplements 49:07

Browning/cooking food 49:54

  • Cooking can destroy some heat-sensitive nutrients like vitamin C, but it can also make other nutrients more bioavailable, such as lycopene in tomatoes 49:54

  • Carotenoids are fat-soluble, so they require a source of fat to be absorbed, and green light sources of fat from whole plant foods are recommended 50:51

  • Cooking methods like steaming, boiling, and poaching are preferred over dry heat methods like grilling, baking, and frying to reduce the formation of advanced glycation end products 53:42

Advanced glycation end products 53:42

  • Advanced glycation end products are formed when meat is exposed to high dry heat temperatures and can cause inflammation and oxidative stress 53:42

  • Even steamed chicken can cause some inflammation, but less than fried chicken, and avoiding dry cooked meat products can help decrease pro-inflammatory components in the diet 54:29

  • Browning of carbohydrates, such as French fries, is not as concerning as the browning of proteins, which can lead to the formation of advanced glycation end products 55:05

Caramelization and acrylamide 55:25

  • Caramelization of carbohydrates is a different process from the Maillard reaction, which involves glycated proteins and can lead to the production of advanced glycation end products 55:25

  • Acrylamide, a potential carcinogen, is formed when carbohydrates are exposed to high dry heat temperatures, and decreasing intake of foods high in acrylamide, such as French fries and potato chips, is recommended 56:21

Plant based America 56:57

  • New York City has implemented a plant-based default option in 11 public health hospitals, with 90% of patients sticking to the plant-based option 57:14

  • This initiative is led by Michelle McMackin, who runs a prevention center at one of the hospitals, and is seen as a significant step in promoting healthy food in hospitals 57:34

  • The success of this program could be replicated around the world, with hospitals playing a leading role in promoting healthy lifestyles, just as they did with anti-smoking campaigns 57:50

Longevity and Lifestyle 01:00:02

  • A four-part series on the blue zones, released by Dan Buettner, explores the secrets to longevity, including a plant-based diet, regular physical activity, and strong social connections 01:00:02

  • The series applies these principles to American cities, with promising results, and emphasizes the importance of simple, common-sense lifestyle changes for achieving longevity 01:00:19

  • Even small changes, such as eating more fruits and vegetables and walking regularly, can have a significant impact on lifespan, with 80% of the benefits coming from basic lifestyle changes 01:00:38

Beef & chicken 01:01:24

  • Meat-based dishes and grain-based dishes are 30 times more likely to be hyperpalatable now compared to 30 years ago, with meat potentially containing up to 65% fat 01:02:07

  • Chicken has been genetically manipulated to have more fat, with over 20% fat content currently, and is often injected with salt water to increase its weight 01:02:44

  • The high fat and salt content in chicken can lead to addiction-like symptoms and increased sodium intake 01:03:05

Longevity and diet 01:04:04

  • The Mediterranean diet has been somewhat bastardized and is not as healthy as perceived, with high consumption of foods like fetuccini alfredo with olive oil 01:04:25

  • A plant-based diet is recommended for optimal health, with whole foods like fruits, vegetables, and whole grains being the best options 01:04:43

  • Omega-3s can be obtained from plant-based sources like ground flax seeds, walnuts, and chia seeds, with a recommended daily intake of 1 tablespoon of ground flax seeds 01:07:30

Nutrition and health 01:09:00

  • High oxalate greens like spinach, beet greens, and Swiss chard can interfere with calcium absorption, but the primary concern is kidney stone risk 01:10:16

  • Calcium supplements are not recommended, and it’s best to get calcium from low-oxalate dark green leafy vegetables 01:11:33

  • Hydration is important, but the amount of water needed depends on ambient temperature and activity level, with a significant amount of fluid coming from fruits and vegetables 01:12:29

Fluids and carbonation 01:13:07

  • Carbonated drinks without added sugar, salt, or other additives are not harmful, but may not provide any significant benefits 01:13:25

  • The carbonation itself is not a factor, but the expense of buying sparkling water could be better spent on healthier options like kale 01:13:44

Soy and mushrooms 01:14:03

  • Soy is not something to fear, with the longest living populations consuming high amounts of soy as their chief protein source 01:14:03

  • Soy can help lower LDL cholesterol, reduce menopausal symptoms, and is a good source of protein 01:14:23

  • Some mushrooms, like garus mushrooms, should not be eaten raw, but others like oyster mushrooms can be consumed raw 01:15:22

How good is How Not to Age? 01:17:02

  • The book provides practical and useful information on various subjects, including physiology, despite initial intimidation due to scientific terms 01:17:02

  • The author was rewarded with comprehensive information and deep dives on topics like mTOR after persevering through the book 01:17:17

  • The conclusion on ketogenic diets and longevity, as well as the strong stance on protein restriction and protein powders, were notable points 01:17:53

Cuteness overload 01:19:36

  • The discussion is interrupted by a display of cuteness, with the introduction of rescue dogs 01:19:36

  • The speaker expresses excitement and asks for a photo to include 01:19:36

  • The interruption serves as a shift in tone and subject matter 01:19:36

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#163

I bought the book for my father. He said it was quite in depth and has a section on Rapamycin. He’s a big fan.

1 Like
#164

If you want to try before buying, the preview on google books is very extensive

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#165

image

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#166

Top foods according to associations, rct’s for some:

  1. Beans, legumes (i.e hummus).
  2. Lower sodium, 1500 mg a day according to AHA (50-50 potassium-sodium replacement very good if no kidney disease or bad kidney function (naturally >70 yrs old can have problems with this), 100-0 potassium replacement even better.
  3. Nuts, especially walnuts, peak is one handful of walnuts a day.
  4. Whole grains, especially intact grains like oat groats because bits become food for gut bacteria and not absorbed before it.
  5. Less meat and soda.
4 Likes
#167

that is my two cents and based on research and personal experience/experimentation.

#168

This got the team of researchers thinking about the results of stir-frying – the single most popular method for preparing vegetables in China.

“Surprisingly, few methods have reported the sulforaphane concentrations in stir-fried broccoli, and to the best of our knowledge, no report has focused on sulforaphane stability in the stir-frying process,” the researchers noted in their study.

The team bought a bunch of broccoli from the local market and set to work, measuring the levels of compounds in the vegetables as they went.

First, they basically pulverized the broccoli, chopping it into 2-millimeter pieces to get as much myrosinase activity going as possible (remember, the activity happens when broccoli is damaged).

Then, they divided their samples into three groups – one was left raw, one was stir-fried for four minutes straight after chopping, and the third was chopped and then left alone for 90 minutes before being stir-fried for four minutes as well.

The 90-minute waiting period was to see whether the broccoli would have more time to develop the beneficial compounds before being lightly cooked.

And that’s exactly what the team found – the broccoli that was stir-fried right away had 2.8 times less sulforaphane than the one left to ‘develop’ for longer.

“Our results suggest that after cutting broccoli florets into small pieces, they should be left for about 90 minutes before cooking,” the team concluded, adding that they didn’t test it but thought “30 minutes would also be helpful”

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#169

New research suggests that following an eating plan called the MIND diet may slow down biological aging.

The study, published in the Annals of Neurology, also found an association between the diet and a reduced risk of dementia and death.

Fast Facts:

  • Following the MIND diet may help slow down biological aging and reduce the risk of dementia, new research shows.
  • The MIND diet is a fusion of the Mediterranean and DASH diets, developed specifically to preserve cognitive function.
  • The MIND diet, which focuses on vegetables, nuts, beans, berries, lean poultry, fish, and whole grains, is a healthy eating plan to follow, regardless of your age or dementia risk.

Full Article:

Sources

  1. Thomas A, Ryan CP, Caspi A, et al. Diet, pace of biological aging, and risk of dementia in the Framingham Heart Study. Ann Neurol. Published online February 26, 2024. doi:10.1002/ana.26900
  2. Manly JJ, Jones RN, Langa KM, et al. Estimating the prevalence of dementia and mild cognitive impairment in the US: the 2016 Health and Retirement Study Harmonized Cognitive Assessment Protocol project. JAMA Neurol. 2022;79(12):1242-1249. doi:10.1001/jamaneurol.2022.3543
  3. Chan RSM, Yu BWM, Leung J, et al. How dietary patterns are related to inflammaging and mortality in community-dwelling older Chinese adults in Hong Kong—a prospective analysis. J Nutr Health Aging. 2019;23(2):181-194. doi:10.1007/s12603-018-1143-0
  4. Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015-1022. doi:10.1016/j.jalz.2015.04.011
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#170

Very cool - this is based on the Framingham cohorts!

At a general level one piece of big support that epigentic age clocks are telling us something valuable

From the publication abstract below

Does anyone have the full paper?

People who eat healthier diets are less likely to develop dementia, but the biological mechanism of this protection is not well understood. We tested the hypothesis that healthy diet protects against dementia because it slows the pace of biological aging.

Methods

We analyzed Framingham Offspring Cohort data. We included participants ≥60 years-old, free of dementia and having dietary, epigenetic, and follow-up data. We assessed healthy diet as long-term adherence to the Mediterranean-Dash Intervention for Neurodegenerative Delay diet (MIND, over 4 visits spanning 1991–2008). We measured the pace of aging from blood DNA methylation data collected in 2005–2008 using the DunedinPACE epigenetic clock. Incident dementia and mortality were defined using study records compiled from 2005 to 2008 visit through 2018.

Results

Of n = 1,644 included participants (mean age 69.6, 54% female), n = 140 developed dementia and n = 471 died over 14 years of follow-up. Greater MIND score was associated with slower DunedinPACE and reduced risks for dementia and mortality. Slower DunedinPACE was associated with reduced risks for dementia and mortality. In mediation analysis, slower DunedinPACE accounted for 27% of the diet-dementia association and 57% of the diet-mortality association.

Interpretation

Findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk. Monitoring pace of aging may inform dementia prevention. However, a large fraction of the diet-dementia association remains unexplained and may reflect direct connections between diet and brain aging that do not overlap other organ systems. Investigation of brain-specific mechanisms in well-designed mediation studies is warranted. ANN NEUROL 2024

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#171

Well said, and very consistent with the evidence that in the area of nutrition much of what we do to try to be healthier or live longer involves a tradeoff.
Was thinking again about the Barzilai work with centenarians. Seems they have a genetic polymorphism that prevents the uptake of IGF 1 by their cells. They tend to be shorter stature. Also Laron dwarves have the same polymorphism. I wonder if this enables them to ingest substantial protein, getting its benefits without its harms since their cells are protected from the negative effects of IGF1. I wonder about this a lot since women in my family tend to live long (and die of Alzheimers). My mother is 97 with advanced AD. Ate tons or red meat – she said she felt she needed it – it gave her a lift. Never smoked, no alcohol, but also never exercised her mind or body and never touched fruits or vegetables, never liked people, never seemed happy. So, lived long, but extremely frail and cognitively impaired. She has proved mostly a model of what not to do.

I think we are all mostly slip sliding our way toward what we think is the correct balance, navigating the propaganda on all sides.

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#172

LOL go figure, most people do all the right things and drop dead before 80…yet your mom is almost 100 eating red meat and never eating vegies. I particularly like the part “never liked people” :joy::joy::joy: since I always felt that “oh having friends and having an active social life will help you live longer” was a bunch of bull, though it may have other benefits (i.e. counter the feeling of loneliness) lol.

I wonder if the frailty thing is because she might have eaten very little, very low calorie. I had an aunt that she looked weak and frail all her life, and she lived to 99 years old. Her food was literally 1/2 a slice of bread (store bought white bread) with 1/2 glass of milk for lunch time. For dinner 4-6 OZ of meat (usually steak, but sometimes chicken, and sometimes salmon) with 1/2 baked potato. I think she drank one coffee in the morning but no food. That’s it. She was frail but never in hospital, and she made it to 99 years. Never exercised, not even walk in the neighborhood, never ate fruits or vegies either (not because she was against eating them, but simply she did not like them).

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#173

That depends on the psychological makeup of the person.
Think extraverts and introverts. Some people are comfortable with their own company, others not so much.

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#174

But muh blue zones. Those people are so happy, social and they drink wine man. That must be the secret to their longevity!

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#175

May or may not have to do with it in my opinion. It just so happened that they do those things, but longevity part is mainly because of other factors, from lifestyle (mainly farm work) to foods they eat (grow themself organically) and even a glass of wine here and there won’t hurt (again homemade with no additives), plenty of sun exposure and pretty favorably climate conditions could also help. Social life does not hurt btw, but it will not add anything either.
BTW forgot to mention that my aunt NEVER (and I do mean never) went anywhere or to anyone’s house, and NEVER (I do mean NEVER) socialized with anyone. She did talk on the phone often though with her siblings. I literally know it for a fact that from the day she retired at 70 till she dies, she only left house about 10 occasions, with most of the occasions being going to her siblings’ funerals. Apparently, she was living with family, and they did the shopping and so on.
She wasn’t miserable or anything, but the way she was.

#176

I think you hit the nail on this one. For some people perhaps socializing is important and plays a role, while others don’t give a damn (i.e. me as an example, even though I don’t mind socializing either)

#177

Obesity and a high fat diet may accelerate brain aging, lead to cognitive decline

  • Obesity increases the risk of health problems such as heart disease, stroke, type 2 diabetes, arthritis, and several types of cancer.
  • New research suggests that it may also accelerate brain aging.
  • The researchers found that obesity and a high fat diet damaged blood vessels in the brains of mice, reducing oxygen supply to brain cells and leading to cognitive decline.

A new study, to be presented at the American Physiology Summit April 4–7 in Long Beach, CA, and the results of which are yet to be published in a peer-reviewed scientific journal, suggests that obesity may also accelerate brain aging and lead to cognitive decline.

Lead study author Dr. Sharon Negri, a postdoctoral fellow in the Department of Neurosurgery at the University of Oklahoma Health Sciences Center, told Medical News Today:

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#178

Articles like those reinforce my belief that a keto diet is pretty unhealthy after all.

#180

IMO: BMI and cholesterol levels matter much more than any specific diet.

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#181

Now, a study from the National University of Singapore, published in Cell , has discovered a mechanism that may help to explain why poor diet increases cancer risk.

In cell studies, the researchers found that methylglyoxal, which is produced when cells break down glucose to release energy, can inhibit genes that protect against cancer. They suggest that poor diet leads to higher levels of methylglyoxal, increasing the likelihood of cancer.

“This study suggests a potential correlation between high levels of methylglyoxal, a metabolic by-product, and a genetic mutation pattern seen in some cancers. It is an interesting area to explore further, but we need further lab research and clinical testing to conclusively establish if methylglyoxal levels are directly linked to cancer risk.”
— Dr. Tayyaba Jiwani, science engagement manager at Cancer Research UK, who was not involved in the study, speaking to Medical News Today.

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#182

I’m betting my life on this (and din’t care what diet — if any — anyone else is on, and don’t care about convincing you of anything). I need keto (err…”low carb” so i don’t get labeled as an extremist) to reduce cancer risk (of which i’ve had) via Thomas Seyfried of Boston Unv/Col and Dom D’Agistino of Uv Florida. But most of these “high fat” and “high protein” diet studies (at least thatt I’ve read) generally include lots of processed meats as “protein/fat” when you get to what specifically is included; they never seem to only include only people who eat whole clean meats and veggies — this is like including only people who live off of potato chips, Doritos, beer, and edible THC gummies as a “vegan diet” The epidemiological studies are especially open minded about this in their analyses, and i’ve kinda stopped listening because they seem so biased in this way (science isn’t always perfect and many studies are poorly set up). While it is possible a high “clean” fat diet and/or high “clean protein” diet (ie whole natural foods) is a health negative, I’d guess the biggest impact is that of unhealthy processed foods. I’m not dismissing the fact that perhaps animal protein/fats may be more unhealthy than veggies (with methionine, leucine, etc working against you): only that the processed foods issue is a much bigger impact and this can be easily solved. I am VERY open minded as to the result, and i’ve tried all these diets for months or years in the past.

By the way: I would love to see a “battle of the supposed healthy diets” study of health markers of 1) Mediterranean diet, 2) healthy vegan diet, 3) healthy keto/protein diet, and 4) SAD diet with processed food. Ive never seen one this far. Make sure the study period was long enough to show actual differences. I’m betting (with my life) that the differences are pretty minor once you move away from processed food and eat healthy whole food. Need to control for endurance training and separately for resistance training (as so many people with healthy diets are already doing healthy things in their lives). If you’ve seen this study already done, I’d love to read it.

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