"This Food Feeds Alzheimer's & Dementia!" - Boost Brain Health & Stay Young Forever | Max Lugavere

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My guest today is on a mission to help people feel better, live longer, and maximise their brain health by optimising their diet. Max Lugavere is a science journalist and a New York Times bestselling author. He believes brain decline is not inevitable, we all have agency in how we age, and the secret lies in our food.
#feelbetterlivemore
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Show notes available at: drchatterjee.com/330
Connect with Max:
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Max’s books:
Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life amzn.to/3HoISPp
The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary amzn.to/3XR4Px4
Genius Kitchen: Over 100 Easy and Delicious Recipes to Make Your Brain Sharp, Body Strong, and Taste Buds Happy amzn.to/3kH9VgQ
#feelbetterlivemore #feelbetterlivemorepodcast
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[@maxlugavere]

It was great chatting with you, Rangan. Hopefully this information helps many.

[@smpbbsnc]

Love your work mate

[@ComedorDelrico]

Thank you for talking about the migraine study! That info helped me figure out what's going on with my migraines. (I left a comment explaining in more detail.) I really enjoyed this whole interview. :)

[@Saggitariusrising]

Please shed light on traditionally used oils in cooking in my country. Mustard , groundnut and sesame oils specifically. Thank you !

[@hitfrombehind]

Appreciate you

[@ronclarke154]

Max has deep deep knowledge So good !!

[@itsmejoramos]

Loved this talk. I reversed 3 of my auto immune diseases including Crohn’s disease when I learned to cook and eat 90 % plant based food including home made fermented foods. I was going down hill and now I feel younger now at 56 than I was when I was 27 ! ❤

[@sophiaimanali]

This comment was so nice to read. I’m currently 20 and was diagnosed with Coeliac disease at 10! To this day I get frustrated over not being able to have a “normal” diet. I’m very health conscious, do you have any nice recipes you’d like to share!

[@itsmejoramos]

Hi Sophia. I too (had) have coeliac. However my results are now negative ! My healing diet was a little extreme but worked well for me. Keep up the good work. My tip. Try to avoid the gluten free store bought foods and make your own. My secret is all home cooked. 😀

[@aparnaroy8814]

@@itsmejoramos what kind of fermented food did u have . Can you pls list them

[@itsmejoramos]

@@aparnaroy8814 Hi. I vary my fermented foods week by week. I make my own 90% of the time. Consisting of sauerkraut, kimchi, or any pickled veg, rejuvelac, Natto, fermented cheese with various nuts. Sourdough bread. Apple cider vinegar. Kombucha and kefir. I hope that helps. Or you can buy online but choose organic if possible or read the label !

[@aparnaroy8814]

@@itsmejoramos thanks for replying. You are very hardworking and committed

[@oaktreecottageequestrian5252]

Commendable content! The Omnivore's Dilemma (by Michael Pollan) takeaways for me were: 1) Never buy your food where you buy your gas 2) Purchase foods from the perimeter of the grocery store where the fresh items are stocked 3) Do not consume any foods with ingredients listed on the label that your grandmother wouldn't recognize. IMO, your body has a chemical reaction to food, so therefore food is a drug. You wouldn't abuse your body with harmful drugs, neither would you with poisonous food. Thank you for this reaffirming podcast.

[@insertmyidentityhere]

Yeah, this all these are common sense, not rocket science lol

[@laurensargent9471]

Agreed. Love Michael Pollan. Guidelines to live by that are easy to remember and use every day.

[@shivanthikulasingham6131]

@@insertmyidentityhere Say this to people who grew up poor, or to people suffering from eating disorders, or people who simply are struggling to eat better for so many different reasons!. Your comment is ignorant.

[@satsitter]

Good thing my high school habit of AM/PM mini market diaper dogs for breakfast on the way to school w/my buds didn’t last 😂😅

[@jcszot]

100% agreed I go by the motto that any food that has a television commercial should probably not be consumed.

[@karenrinearson5391]

I've been on Keto for about 3 years. Lost 50lb's. I eat no processed foods.

[@LTPottenger]

Fasting and low carb are some of the best things to prevent it. Both of them increase mitochondria function dramatically! Some of the many benefits of doing occasional extended fasting: Blood clotting is reduced and blood clots and arterial plaque are reabsorbed into the body. Blood pressure is quickly and dramatically lowered. Fribrosis/scarring is reversed over time and telomeres are lengthened, which also helps with lung fibrosis. Reflexes and short term memory are increased. Fasting increases nitric oxide. Fasting stimulates phagocytosis, the ingestion of bacteria, plaques and viruses by the immune system. After 72 hours or more fasted, your body recycles large numbers of immune bodies and creates new ones, rejuvenating your entire immune system. Vitamin D plasma levels are increased, and vitamin D in turn increases autophagy! Fasts from 36-96 h actually INCREASE metabolic rate due to norepinephrine release! Weight loss from fasting only loses10% lean tissue and 90% fat compared to the typical 25% lean tissue and 75% fat lost when calorically restricting for long periods. The hunger hormone ghrelin lowers with extended fasting and rises from dieting. Blood sugar and insulin are lowered, allowing white blood cells to move more freely throughout the body and do their job. Ideal blood sugar is around 80. Some viruses activate glycolosis (the release of sugar in the body) and clinically it has been shown that decreasing glucose metabolism in the body weakens the influenza virus. Thymus is regenerated, which suppresses aging and renews the immune system. When you move out of MTOR your body shuts down the building blocks of the cell which are used to produce organelles and proteins. This means the mechanisms needed by viruses to replicate are by and large unavailable when you are in a deeply fasted state. What breaks a fast? Anything with protein or carbohydrates in it will break a fast, though if the amount is tiny you will go back into ketosis very quickly. Most teas and herbs are OK. Most supplements and meds will either break ketosis directly or contain a filler that will. Many medications are dangerous to take while fasting so you may have to talk to your dr. about discontinuing them during a fast. Fasts of several days will not affect short term female fertility and may increase long term fertility, especially in women with PCOS. Does fasting lower testosterone? No, it raises it when the fast is broken by increasing lutenizing hormone and helps build muscle by increasing insulin sensitivity! The hormone Leptin is an immunomodulator that keeps the body from attacking itself and obesity causes leptin resistance. Fasting very quickly reduces leptin resistance and leptin levels and one day of fasting can cut your leptin levels in half and gets your immune system working properly again! Does the body preferentially prefer glucose as a fuel? No, your body always runs mainly on fat except for brief periods of very intense exercise. Your brain also prefers to burn ketones at a rate of around 2.5 to 1 when they are available in equal quantity to glucose. Fasting stimulates the AMPK complex and activates autophagy. Autophagy (literally self eating) will cause cells to recycle foreign matter such as viruses and kill cancerous and senescent cells. AMPK does many helpful things in the body including activating the body's antioxidant defenses. Deep ketosis virtually eliminates chronic inflammation in the body. This can offset the life threatening symptoms of viral pneumonia which effectively kills you through inflammation. This also creates BHB ketones in your body, which also help your immune system and anti-oxidative system, especially in the brain. Ketones also provide an additional energy source during infection, which is critical when trying to fight off a bug. In fact you can have as much as three times the total energy available in your blood when you are in deep ketosis, or even more. It increases mitochondrial function and repairs mitichondrial DNA, leading to improved ATP production and oxygen efficiency and thereby making cells better able to fight off infection. Increased mitochondrial function also has the added benefit of increasing your metabolism and cancer prevention! When you fast, this stimulates apoptosis in senescent or genetically damaged cells. This kills these cells off completely. Senescent cells are responsible for the effects of aging and are the root cause of the development of cancer. If it were possible to destroy them all it would completely stop aging and cancer. That is not possible but fasting can help limit these effects by killing off many of the affected cells and limiting the future effects of aging. Fasting also releases BDNF and NGF in the blood which stimulates new nerve and brain cell growth, helping a great deal with diseases like MS, peripheral neuropathy and Alzheimers. In fact, the biochemical regulator of BDNF production is beta-hydroxybutyrate, which is the same ketone the body produces to nourish the brain while fasting. Fasting also increases telomere length, negating some of the effects of aging at a cellular level. A fasting mimicking diet for 3-5 days in a row also provides many of the same benefits as water fasting. FMD usually has 200-800 calories, under 18 g of protein and under 18 g of carb. Exogenous ketones can aid with fasting, making it easier in healthy people and allowing some people with specific issues to fast in spite of them without worrying as much about hypoglycemia. Children, pregnant or nursing women should not fast for periods longer than 16 hours. People with pancreatic tumors or certain forms of hypoglycemia generally cannot fast at all. Type 1 diabetics can also fast but it is more complicated and should be approached with caution as it could lead to ketoacidosis. Those with Addison's disease may also be unable to fast without liberal use of exogenous ketones, depending on severity. If you experience extreme symptoms of some kind, especially dizziness then simply break the fast and seek advice. Resources: www.clinicaltrials.gov/ct2/show/NCT04375657 pubmed.ncbi.nlm.nih.gov/7714088/ pubmed.ncbi.nlm.nih.gov/6859089/ www.ncbi.nlm.nih.gov/pubmed/23876457 repository.upenn.edu/cgi/viewcontent.cgi?article=1537&context=edissertations www.cell.com/cell/fulltext/S0092-8674(19)30849-9 www.ncbi.nlm.nih.gov/pubmed/25686106 www.health.harvard.edu/heart-health/abundance-of-fructose-not-good-for-the-liver-heart holistickenko.com/vitamin-d-kidney-liver-disease/ pubmed.ncbi.nlm.nih.gov/20102774/ pubmed.ncbi.nlm.nih.gov/31877297/ pubmed.ncbi.nlm.nih.gov/23707514/ clinical.diabetesjournals.org/content/36/3/217 europepmc.org/article/MED/22402737?javascript_support=no onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2265.2005.02288.x www.collective-evolution.com/2017/05/16/study-shows-how-fasting-for-3-days-can-regenerate-your-entire-immune-system/ pubmed.ncbi.nlm.nih.gov/29727683/ www.nejm.org/doi/full/10.1056/NEJMc2001176 pubmed.ncbi.nlm.nih.gov/23408502/ pubmed.ncbi.nlm.nih.gov/27569118/ pubmed.ncbi.nlm.nih.gov/21410865/ www.ncbi.nlm.nih.gov/pubmed/24905167 www.ncbi.nlm.nih.gov/pubmed/10859646 www.sciencedirect.com/science/article/pii/S0005272806000223 www.ncbi.nlm.nih.gov/pmc/articles/PMC1413655/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2815756/ www.cell.com/cell-metabolism/abstract/S1550-4131(15)00224-7 www.ncbi.nlm.nih.gov/gene/25712 www.ncbi.nlm.nih.gov/pmc/articles/PMC1779438/ www.ncbi.nlm.nih.gov/pubmed/10232622 academic.oup.com/ajcn/article/81/1/69/4607679 pubmed.ncbi.nlm.nih.gov/25909219/ www.nejm.org/doi/full/10.1056/NEJMoa012908 pubmed.ncbi.nlm.nih.gov/15522942/ www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/ www.sciencedirect.com/science/article/pii/S1931312809002832 www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6526871/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6407435/ www.arcjournals.org/pdfs/ijrsb/v3-i11/7.pdf www.amjmedsci.org/article/S0002-9629%2815%2900027-0/fulltext pubmed.ncbi.nlm.nih.gov/20921964/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6141719/ faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2019.33.1_supplement.819.10 www.biorxiv.org/node/93305.full www.ncbi.nlm.nih.gov/pmc/articles/PMC7093158/ n.neurology.org/content/88/16_Supplement/P3.090 www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits medicalxpress.com/news/2022-10-treatment-pulmonary-fibrosis-focus-telomeres.html This list compiled over years of research by the user known as Pottenger's Human on youtube but feel free to copy and paste this anywhere you like, no accreditation needed! My channel which will always contain an updated version of this list of fasting benefits on the community tab. I also have playlists on fasting and health topics.

[@karenlucci2154]

Yes!

[@Ravenmad2000]

Thank You for sharing all that…much appreciated.

[@gwendawnseto2284]

Wow, thank you so much for all this. Wonderful

[@LTPottenger]

@@gwendawnseto2284 Of course!

[@marka2188]

Thank you for this. Why not you put a link to your site? I already subscribed.

[@shannon2003]

For me, I didn’t do well on a vegan diet. My blood work was poor. I switched 4 years ago to Keto and everything improved. I do make sure I eat the vegetables that I can tolerate. I do not snack and eat two meals a day. I understand that this might not work for everyone. Great interview btw.❤

[@teresaspensley5640]

I would never eat seed oils. They are bad for eyesight.(Dr Chris Knobbe)

[@teresaspensley5640]

I went for a meal to a J W Lees pub and had a chicken Caesar salad and asked for olive oil instead of the Caesar dressing and was disgusted that they only have rubbish oils, so I had none. The pub is only allowed to order what the brewery lets them I was told. Never again 🤬

[@lynlawley8903]

That's 5heir loss or you could take oil with you ,, I would as then when you meet friends it doesn't stop you

[@reginademartin1495]

Thankyou for your interviews. I have gone through my son at 18 with AML M3 leukemia . He is now 30!!!!!!!!❤. But now my mom has just been diagnosed with stage 4 Pancreatic cancer. It’s a lot of emotions from my family. It’s hard on everyone. But I stay positive.

[@yolandagrabowski6043]

You rock! Not easy. My uncle died from pancreatic cancer. Cancer kills worriers.

[@inquiringmind9595]

Dr. William Li, Dr Thomas Seyfried (professor/glucose/glutamine)Moss Report,Dr. Jed Fahey,sulforafanes)Dr. Eric Berg keto,Gerson Therapy,chrisbeatcancer UT,Dr. Jason Fung.💖💖💖

[@emilybh6255]

CAncer is nothing but damaged cells. Your Mom can reverse it if she gives up eating what feeds it until it is gone. That means no more dairy, eggs, or animal products or gluten grains. She needs to eat lots of RAW water rich fruit and veg and sea veg! EAt very little cooked. Don't do the conventional treatments. Those treatments are what kill people - not the cancer. Steve Jobs was a perfect example of that. Look how long he lived with cancer. It wasn't until his family convinced him to do orthodox treatment that he died.

[@lynlawley8903]

​@@inquiringmind9595those are all ihave followed I hav3 b cancer I top with veg and good meat

[@TheNotsoignorant]

Now that you mention it: I changed my oils after suffering with gallbladder issues over the past two years, limiting my fats to only butter, olive oil and animal fats, zero sunflower oil, zero all plant oils besides olive. I've been a migraine sufferer since my twenties and I'm now 61. I've been off the oils since February and I haven't had a migraine for four months which is a record for me.

[@runthomas]

this guy is such a good presenter and interviewer, always gets ALL the important stuff, and also does his homework , so he is great at clarifying the important concepts and points along the way ...good stuff..

[@imartanius]

Thankful.... Just realizing how insanely difficult it would be for most of us without people like this who are giving so much!! Thank you for helping me to help myself and the people I love!!

[@bluebonbon22]

I'm 75, I tried vegetarian eating, with very little fish or chicken a couple of times a month. I did't do very well. Then I got a free food delivery program for seniors. Mostly starchy foods, rice, noodles or potatoes, with some veggies, plus a little bit of chicken. Gained 20 lbs! in just a few months. Now I have adjusted my eating again to include dairy, real unsalted butter instead of processed vegetable oils, whole milk, cheese, chicken, eggs, ground beef a couple times a week, and my blood pressure is normal, my heart health has improved and the cardiologist couldn't find evidence of the congestive heart failure I HAD BEEN diagnosed with years ago. My brain works, my heart works, so my advice is keep trying different foods until you find out what works for YOUR body. I eat real food, in close to natural state, avoiding processed foods. I cook for myself, and use natural spices, NOT those in jars or bottles. Avoiding salt, processed vegetable oils(fats), processed foods, and eat what works for YOUR body.

[@AnnaMaria-zm8cv]

Same for me, I cant do a vegan diet. I sadly need the animal proteins to not become sick despite all vegans coming up that its a lie. Its frustrating there are people who cant thrive on vegan diet. Im still on a long journey, but wholefoods comes close to my ideal. Eating only grassfed organic raised lamb, wild caught fish and by lack of option, conventional kept chicken but organic eggs. I try to get duck eggs if available.

[@kate60]

​@@AnnaMaria-zm8cvNot true. Eating dead animals does not fight disease. You need proper instruction

[@petersack5074]

'' IT'S NOT FOOD, IT IS AN INDUSTRIALLY PRODUCED EDIBLE SUBSTANCE '' = CRAP FOOD OF TODAY ! THIS WEEK ON THE MADE IN AMERICA PODCAST I AM THRILLED TO BE JOINED BY DR. CHRIS VAN TULLEKEN. CHRIS IS AN INFECTIOUS DISEASES DOCTOR AT THE HOSPITAL FOR TROPICAL DISEASES IN LONDON. HE TRAINED AT OXFORD AND HAS A PHD IN MOLECULAR VIROLOGY FROM UNIVERSITY COLLEGE LONDON, WHERE HE IS AN ASSOCIATE PROFESSOR. HIS RESEARCH FOCUSES ON HOW CORPORATIONS AFFECT HUMAN HEALTH, ESPECIALLY IN THE CONTEXT OF CHILD NUTRITION, AND HE WORKS WITH UNICEF AND THE WORLD HEALTH ORGANIZATION ON THIS AREA. CHRIS IS ALSO ONE OF THE BBC’S LEADING BROADCASTERS FOR CHILDREN AND ADULTS AND HIS WORK HAS WON TWO BAFTAS. IN THIS INTERVIEW, WE TALK ABOUT CHRIS’S NEW BOOK ULTRA-PROCESSED PEOPLE: WHY DO WE ALL EAT STUFF THAT ISN’T FOOD AND WHY CAN’T WE STOP? THE BOOK TAKES A DEEP DIVE INTO THE SCIENCE, ECONOMICS, HISTORY, AND PRODUCTION OF ULTRA-PROCESSED FOOD. IN PARTICULAR, WE DISCUSS SOME OF THE EFFECTS OF UPF ON OUR BRAINS AND BODIES AND HOW THE FOOD INDUSTRY POSITIONS UPF TO DOMINATE OUR DIETS. THE TRANSCRIPT BELOW HAS BEEN EDITED FOR LENGTH AND CLARITY. LISTEN TO THE AUDIO OF THE INTERVIEW HERE. James Moore: Chris, welcome. Thank you so much for joining me today for the Mad in America podcast. I’m thrilled to have you on. Chris van Tulleken: It’s a real pleasure to be here. I feel like we’ve been meaning to have some sort of conversation like this for several years, so it’s good that the book has catalyzed the discussion. Moore: You are well-known for so much, your BBC broadcasting, your work investigating the marketing tactics of baby formula manufacturers, and I know you best from your BBC series, The Doctor Who Gave Up Drugs, where you looked at what could be done about the dramatic rise in the use of prescription drugs in the U.K. But it’s great to be here today to talk about your brand new book entitled Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food and Why Can’t We Stop? I have to say it’s a fascinating and worrying examination of the intentional shift in our diet that’s happened over the last 70 years or so. I wondered what made you interested in writing Ultra-Processed People. Did it follow naturally from your work looking at the infant formula market and the tactics used there? van Tulleken: I’ve got three answers to that question for different audiences and all of them are true. One is that I’m an infectious diseases doctor and I do tropical medicine. For a long time I worked in humanitarian emergencies, and I saw a lot of infant death because of the marketing of infant food to people who couldn’t afford it. They were people who had no clean water to make it up, and who couldn’t read the instructions to give it properly. That was my first interaction with what was called, in the 1970s, commerciogenic malnutrition. A lot of people boycotted some of these companies in the 1970s and 1980s when I was a student and so I assumed the problem had been solved. Yet when I was working in 2008-2010 in these contexts, this marketing was still going on very aggressively. The second reason is that my identical twin brother has lived with obesity for a very long time, and I’ve had a complex relationship with him about it. I found it very distressing and I’ve stigmatized him and harassed him about it for a long time. So part of the journey of the book was untangling that and realizing how I’ve interacted with him about weight and shame. Then, as you say, it was a very natural extension of the work I was doing around other commercial determinants of health, including the way that companies affect our health. Companies affect our health in good and bad ways; they employ us, they give us goods and services. But many industries have a very significant negative effect on our health and the pharma industry and the food industry are intimately linked. Once you start seeing things through this prism, and this is most of my academic work now, you start to realize the effects of the relationships that the medical profession has with either the pharmaceutical or the food industry. So the journey to get there was through all that work. Moore: Could we talk a little bit about the definition of ultra-processed food because it’s not exactly straightforward, is it? van Tulleken: Well, there’s a very long formal scientific definition that’s been used to try and delineate and study the category of food that we know is harmful. It’s a working definition of junk food, essentially. But the shorthand way that’s really effective for people is if it’s wrapped in plastic, and it’s got something in it that you don’t find in the domestic kitchen, it’s ultra-processed food. I spoke earlier today to Marion Nestle, who’s a professor at New York University. She’s done a huge amount of work on the food industry, and her rule of thumb is if you couldn’t make it at home, it’s UPF and that’s a pretty good one too. The nuance to that is, there’s a lot of lasagna out there and lots of pizza out there that you feel like you might be able to make at home, but it’s in plastic, and it might or might not have something weird in it. So in the U.K., a lot of listeners are going to recognize these kinds of fringe foods. Are they UPF or are they not? They have got a very long list of ingredients, but you might have most of them in a well-stocked kitchen, that’s the sort of stuff around the edges. But broadly, it’s stuff with the additives like emulsifiers, stabilizers, sweeteners, xanthan gum, potassium sorbate, and anything like that. It’s all ultra-processed.

[@rollforever_85]

I’ve been slipping back into some bad eating habits the last year or so and I was going down the road of not caring and gaining weight. This conversation has been super motivating and has inspired me to get back on track. This is exactly the info I needed to feed my mind. Thank you 💛

[@kate60]

There is no day off from disease. Keep going until it doesn't hurt. You are worth it

[@erikahuber2627]

RECAP: Foods whose consumption we should reduce to avoid diseases: 1) Ultraprocessed food: These are foods that we are not able to make in our own kitchens. 60% of what Americans eat daily is this kind of ¨food¨. An increase of 10% in the consumption of this food leads to a 14% increase in the risk of early mortality and a 25% increase in the risk of developing dementia. The problem with this category of food is that they are hyperpalatable, meaning they taste good and are very atractive. They are also obesogenic, because it is hard to consume them in moderation and people tend to overconsume this food, also this food is not satiating. The 3 factors that make a food satiating are: - protein content, fiber content and water content (all these 3 are very low in ultraprocessed food) 2) Grain and seed oils: Such as canola oil, soybean oil and grapeseed oil should be avoided. These oils are refined, bleached and deodorized., making them prone to oxidation. This can lead to brain disease, as the brain is composed of polyusaturated fats similar to these oils, which can easily access our brains. Also these oils can increase colon inflammation, gut permeability and the growth of tumors. Studies have shown that migraines decrease in frequency when people reduce their intake of these oils. A safe option is extra virgin olive oil, it is cardio and neuro protective, anti-inflammatory and chemically stable. Olive oil contains oleocanthal, a substance that is anti-inflammatory (similar to ibuprofen). 3) Added sugar: It is also hyperpalatable and it is hidden in a lot of processed products. It increases hunger, drops levels of testosterone, elevates blood preaseure and the risk of dementia and it is obesogenic because it makes fat to get stored. We deserve better brains and the secret lies in our foods - Dementia was not considered a preventable condition, it was thought that the decline was inevitable as we grow old. It is true that there are some genetic risk factors but it only implies correlation and not causation. The APOE4-allele is only present in 2-3% of Alzheimer's cases. However, when it is determined that a gene increases the probability of a disease, it is specific to the population where the study was conducted, influenced by that environment. For example in Nigeria it has been shown that the APOE4-allele is not related to Alzheimer's. - 40% of Alzheimer's cases are attributed to modifiable risk factors. Food to be introduced to avoid dementia: - Avocados: They contain a lot of fat-soluble antioxidants. The brain is a target of oxidative stress because it is primarily composed of polyunsaturated fat. Avocados also contain all eight different types of vitamin E. Carotenoids like lutein and zeaxanthin found in avocados, can reduce cognitive decline, risk of dementia and are healthy for our vision (remember what is good for our eyes is also good for our brains). - Dark leafy greens: A study has shown that consuming 1 and a half cups per day can make a person perform 11 years younger in terms of cognitive function and can reverse brain aging. It is recommended to eat 1 fatty salad per day. The absorption of carotenoids (abundant in dark leafy greens like kale and spinach) is better with fat because they are fat soluble. The flavonoids present in these food are plant defense compounds that boost BDNF (which is linked to a better cognitive function). Flavonoids are also found in coffee, tea and berries. - Nuts: They are rich in polyunsaturated fat and vitamin E. Almonds have magnesium which helps with ATP synthesis and DNA repair. Pistachios are green because they contain lutein and zeaxanthin which reduce neurodegenerative disease as well as cardiovascular and kidney disease. - It is important to consider including animal products because these foods are some of the most nutrient-dense foods we can find. - Fish contains a lot of micronutrients as well as DHA and EPA (anti-inflammatory properties). - Dairy products provide healthy fats for our cardiometabolic health as well as protein, and these fats do not negatively affect blood lipids. However, ii seems that butter and ghee can affect blood lipids, so it is better to consume them in moderation. - Eggs: The egg yolk contains everything needed to develop and sustain a healthy brain. It is rich in vitamin B, beta-carotenoids and choline. - Grass-fed beef: Is one of the most nutrient dense foods, providing a good source of protein, creatine, taurine and carnitine. The consumption of red meat is not associated with any clinically relevant negative health outcomes, and it is not linked to stroke or colorectal cancer. A study in malnourished kids in Kenya has shown that meat supplementation improved cognitive function. - It is possible for a person who chooses not to eat any animal foods to have a healthy brain , but what they eat has to be well-planned and the decision has to be the product of informed consent. It is important that we can take care of ourselves and be the best version to have an impact in other people. Be the change you want to see in the world -Ghandi

[@AmandaJYoungs]

I wish I had time to listen to more of these podcasts because the full-length interviews yield incredibly high quality education for us! Thank you for this one, and I'll keep trying to find more time to listen to the longer versions. You have such interesting people on your podcast each time. I don't know where you find them but I'm very glad that you do. Thank you!

[@veeherreraJanecka]

Listen while you do chores etc. 🙏🏽😊

[@AmandaJYoungs]

@@veeherreraJanecka I often want to take notes because this channel is educational for me. Entertainment videos I often have on while doing chores but it wouldn't work for me with this channel. The content is too valuable to me, LOL! But thank you so much for that suggestion. I appreciate your taking the time to offer it to me. 🙂

[@knittingannie]

@@AmandaJYoungs I break the long podcasts into bite sized bits. I listen to 10 - 15 minutes in the morning and again in the evening taking notes as I go, it can take days to work through some of them. I have to sit and listen, giving it my full attention too, otherwise I miss bits. 😄

[@schweitzdynamite]

Listen to them at 1.5x or 1.75x speed to enjoy them more quickly.

[@AmandaJYoungs]

@@schweitzdynamite Thank you for your suggestion. I have been doing this for several years with video and audio where the option is available. Sometimes 2x!

[@Ravenmad2000]

Thank You Rangan…you’re an absolute legend for sharing so much valuable information. I’m a healthier and happier person due to following your advice.

[@edoods52]

That's a powerful message Max, motivated by what happened to your mom. Continue the good work.

[@RoxcyV]

Great job! Your energy when interviewing guest is calming and soothing. Thank you for the content

[@jaime5262]

This was such a great conversation. I learned so much. Thank you both!

[@anynimus1617]

If you're concerned about over eating on nuts try following the recommendation I once heard from a French woman. She keeps a bowl of shelled nuts on her dining table. Every day she will eat some nuts but she has to consciously sit down, crack them open one at a time, and this she said, was the key to getting fresh nuts and not accidentally over eating on them. I thought that was very good advice.

[@KenJackson_US]

_"Shelled nuts"_ means nuts with their shells removed. I suspect you mean "nuts in their shells".

[@sandrasweeney798]

The effort does make a difference. I collect walnuts and have to shell them and I eat far fewer than when I bought them already shelled.

[@anynimus1617]

@@KenJackson_US You are quite correct. Sorry about that!

[@deadmanswife3625]

@@KenJackson_US good grief 🙄🙄🙄

[@aparnaroy8814]

But it isn’t healthy to eat nuts and seeds like that. U must soak them or roast them to reduce anti nutrients

[@elisemeola6375]

I love the idea of taking olive oil with you to the restaurant!!! My husband is reactive to restaurant foods-he sneezes the entire time in restaurants. We never knew why but I bet it’s from the bad oils. He doesn’t ever sneeze at home as we only use olive oil. I love your channel. You and your guests are awesome. I always learn something new. Thank you so much for all this vital information you are imparting ❤️

[@spocksdaughter9641]

Olive oil is one of the highest histamine foods very difficult for sensitive digestion. Lots coming out abt olive oil also often not labled honestly.

[@candecarro]

At 1:30, as Max talks about his Mother’s Parkinson’s/Lew Body, I could relate- my husband was first diagnosed with Parkinson’s and a few years later as his decline increased to becoming locked up, he was diagnosed with corticobasel degeneration and passed in 2020. Since then as my education in nutrition and environmental influences, I look back and have ideas about his causes and the treatment he was given.

[@tslilbearshoppe9870]

I am so sorry for your loss

[@SamStone1964]

Causes?

[@elizabethnodari-waddell8263]

Appreciate all the content of this video very informative.

[@thefivefrogs]

Well researched, well-argued and fair. Thank you for the talk and I respect your patience with us.

[@setghanbingfest4988]

Wow.... great interview!!! Thank you so much!

[@teresaglas7801]

Thank you - this is going to help me so much. I shall get your Genius Foods book Max

[@gangsta_meg]

Thanks for the great episode. It is very eye-opening

[@annabellaboyer643]

Thanks for both of you?Rangan Chattergee and Max for what I have learned?Its important for me and many others to watch out for what we are eating.

[@biancabulloch1160]

Another brilliant conversation, thank you for the info.

[@karencarere6844]

This was an amazing podcast! Thank you for doing it 😊

[@ComedorDelrico]

My experience with migraines is perfectly aligned with what Max is talking about here. I've had migraines for many years, but in the last couple years they've become a lot worse. A few months ago, after watching one of Dr. Chatterjee's videos, I started doing intermittent fasting and my migraines basically disappeared. I had been attributing that to the fasting, but now I realize I also made a couple other changes at that time. When I started intermittent fasting, I also cut out all vegetable seed oils, started eating more eggs, and switched from half & half (aka coffee cream or light cream) to whipping cream in my coffee (more fat, less carbs). The eggs were from pastured hens from a local farm. The cream was from a local farm/pastured cows. Because the animals are pastured, the omega 3 content is quite high. So, when I started fasting, I also removed the vegetable seed oils & increased my omega 3 consumption. And my migraines basically vanished. As I sit here writing this comment, I am recovering from the first migraine I've had since I started fasting. Over the last couple weeks, I haven't had any eggs and I started having black coffee instead of with cream. And - BAM! - migraine. Now it all makes sense. Needless to say, I'll be adding the eggs & cream back into my diet post haste! I can't express how grateful I am for this channel, Dr. Chatterjee, and everyone else who contributes. It has dramatically changed my life. The migraines are just the tip of the iceberg.

[@sarahgriffin2420]

Another migraine sufferer here - I was advised to cut out caffeine (I was a tea drinker) and haven't had a migraine in a long time 🙂

[@ComedorDelrico]

@@sarahgriffin2420 Hi Sarah! I used to drink a lot of tea. I have a salicylate intolerance and tea is very high in salicylates. Eating/drinking salicylates was definitely contributing to my migraines and I cut them out many years ago. Interestingly, the chemical used to decaffeinate tea also removes salicylates. I am able to drink coffee with no issues and find that caffeine often helps me get rid of migraines. That's not to say that you were ill-advised. I think it is just different for everyone.

[@carmenliedke8659]

I suffer from migraine headaches for quite a few years, and it was so bad that I had to sleep with a bag of ice on my head, and my stomach couldn't tolerate any food except black tea and toast with nothing on it. Now I know what was causing my headaches: second hand smoke and stress.

[@sarahgriffin2420]

@@ComedorDelrico that's really interesting - I was a big tea drinker too and gave it up to avoid the caffeine but perhaps it wasn't the caffeine after all 🤔

[@ComedorDelrico]

@@sarahgriffin2420 It's hard to say. I know caffeine can cause headaches for some. It can also help migraines because it dilates the blood vessels. Except it can also constrict blood vessels. I think it depends on the person and the circumstances. Regardless, if what you're doing is working for you, that's the important thing!

[@karenpalmer3985]

Your so enlightened it made my day. You really understand what happens in complex bodies where we are trapped and have alternatives now...

[@flycorvus]

Great conversation, glad to find it.

[@hitfrombehind]

Thank you Rangan - great conversation 🤗

[@ginatucker1557]

You two are great. Thank you 🙏

[@dekdeknav9366]

I like listening to shows about health like this one. The only thing is that it takes too long to keep listening on one topic that can be condensed in a shorter time. there is also no need to get repeated and explained.

[@rodneyshannon5759]

Eat real food, whole natural foods, grass fed beef, free range eggs and chicken, olive oil, organic fruit and vegetables.

[@regenerativegardeningwithpatti]

Great talk Rangan, I really resonated with you about having sinus drainage after ingesting foods that our body is rejecting. I get a sinus reaction after eating anything that has had glyphosate used on or in it. Examples are non-organic wheat products, and non-organic pulse crops (lintels, or beans). I do not consume restaurant fried foods so I do not know if I would have the same reaction from over processed oils. I believe the glyphosate is tying up many of the minerals in our soils, plants and ourselves which is contributing to the magnesium deficiency in people. Have you had anyone on your show that can speak to this mineral try up? I am also wondering about the agrichemicals used in the growing and harvesting of sugarcane and sugar beets as a contributing factor to determent of sugar too. Can you have someone on your show that can address this issue? Thank you for what you are doing, very appreciated!

[@ghersh425]

Loved this informative discussion. I am definitely changing to EVOO. Going to add kale & greens every day.

[@TheKak933]

You feel better and think so clearly!

[@SarahsOctoberHome]

Thank you for information and encouragement to eat more healthy.🤍

[@indulal9503]

We never include Indian food in our research of diets . Why?

[@cookinthekitchen]

Really good talk, thanks

[@chrishayes8012]

I always look forward to Max's opinion.

[@stephaniepowers6510]

A little package of fresh raspberries cost $5.00 in U.S. I eat healthy, buy dang it's expensive!

[@amritawhitman8112]

This was a very interesting discussion, however I was stunned when Dr. Chatterjee asked Max about grain and seed oil consumption in the US vs the UK or Europe! I spent 5 weeks in the UK this year and I can tell you that EVERYTHING there contains canola oil! While in London for a few weeks I stayed at an apartment hotel so that I could prepare some of my meals and wouldn't have to rely on restaurants for all my meals. I found it impossible to find a salad dressing with olive oil or small bottles of olive oil in the supermarkets there. All prepared food in the UK contains canola oil. Outside of London I saw so many canola farms, where in May and early June the canola plant produces lovely yellow flowers.

[@infoManiac-rf5db]

Canadian Rape seed. Goes through about a million processes before it becomes the thing they named 'Canola oil'.

[@arvinsenglishph2293]

I like his British accent so euphonious and pleasing to hear. More content Mr!

[@karilynscott2501]

I think we need to define 'what is food' first and the word moderation should never have been hijacked by the food industry as they know theres no such limit when it comes to repear customers and moderation is different for each indivual expression. Thankyou for your comprehensive information

[@carolvile5584]

I was around 8 years old when I was diagnosed with migraine and the doctor gave my mum a diet sheet. The only food on it that I would eat were tinned tomato soup and toast, mum paid a lady to give me that at lunchtime from school each day! This was 1963, and I believe it was about 3 time that processed food suddenly took off, instant desserts, instant mashed potatoes etc. Mum loved the convenience. I also spent a lot of time off school with extreme D&V, the start of my IBS perhaps? I don't eat processed food now, I'm struggling with FODMAPs. I only use extra virgin olive oil now. During my.Slimmimg World years I used an organic low cal spray coconut oil which, apart from anything else, wrecked the non stick pans. I've now got rid of all non stick pans and gadgets. I've recently cut out Stevia and brought a little sugar and maple syrup back into my diet. I'm finding it difficult to adjust to the much less sweet maple syrup and sugar weirdly. I'm trying to reeducate my taste buds. My IBS has improved dramatically after dropping the stevia.

[@IP.1]

If the food is made with carcinogenic food colorings, bad oils, and sugar, doesn’t that make the food innately toxic?

[@wearetruth7116]

Awesome work gentleman. The addressing of nutritional tribalism is important, perhaps arguably one of the biggest issues we face.

[@forestgreen916]

Max has amazing vocabulary skills ! Nice facts too. Thank's Dr. Chatterjee for having him on : )

[@sharonheppell8378]

You are both amazing thank you for spreading the truth you saved my life I am eternally grateful ❤❤❤❤

[@rosyloveslearning3013]

Thank you. ❤

[@le832]

At restaurants, I’ve started asking for vinegar for salads. I use olive oil at home but not at restaurants.

[@margarethinds1367]

Thank you

[@sunnyshealthcoaching]

2.of my favorite podcasters!

[@carimawebb9498]

Yep! Been following him for a couple decades now!

[@ArthurOfThePond]

I listened to this at work today, such a good episode. But why the over sensationalized thumbnail?

[@chazwyman8951]

Lard is high in Oleic acid, and is super stable for cooking.

[@binyominfreundlich]

What is your take on canola oil, coconut oil, what is the healthiest baking oil?. Ty

[@lf7065]

I have that same experience when I eat out, Rangan. I get congested right there at the table. I avoid restaurants as much as possible. It's a challenge when one has to accept a dinner invitation.

[@kellyogren584]

Thank You for Your time ,experience knowledge and sharing 🫡

[@mayking8]

What about using skincare products like lotions with Grapdeseed oil in it?

[@lrl2196]

I switched my cooking 'fat' to coconut oil..... mostly unflavoured and flavoured for baking breads and other types of sweets. but I also lowered my consumption of sweet... it has made a vast difference in my body health...I do use olive oil in salads with ACV and add avocado to all salads and sometimes toast .... thanks for the great info it is nice to have a scientific reminder as to why I left seed oils behind a few years ago. (in one study on oils I read that Canola oil which is highly toxic has been processed down to 'acceptable' amounts of toxins?????? in my world no toxins have an acceptable level..... how crazy is that! Bless you both for all your teaching I hope everyone hears what you say and shares it with everyone they know .... your health is your responsibility. cheers from Canada!! 🙆

[@emilybh6255]

The longest living people including the Hunzas of Pakistan, the Vilcabambans of Ecuador and the Abkhasians of Russia often live to 150 years of age or more, eat primarily raw fruit and veg VERY LOW FAT and VERY LOW PROTEIN and VERY LITTLE COOKED FOODS. Also when they cook it is typically boiled or steamed. They eat very little animal products. They eat HIGH CARBS FROM FRUIT AND VEG. If you want to avoid chronic and degenerative diseases, do what they do. Eat a simple raw foods fruit and veg diet and nothing else!

[@evadebruijn]

Of course what you put inside your tank as fuel matters, but those blue zones have one very specific common denominator which is not the exact same diet, but the fact that they live in close tight knit communities. I bet it puts more (life expectancy shortening) stress on the system to have boundary issues and live in a highly toxic environment (abusive spouse, narcissistic boss, bullying coworkers, frenemies, terrorizing neighbors, or isolated and lonely which is also very unhealthy for almost any human) then it is to eat a standard American diet, but that must be hard to run a scientific study on.

[@emilybh6255]

@@evadebruijn True. The people I am talking about live in the mountains; breathe rarified air and clean water and don't need to work to live. They are left alone for the most part but they endure a lot of physical stress just doing daily chores and maintaining hygiene. It is a different kind of stress than what someone with a modern lifestyle endures.

[@Saggitariusrising]

Would like to know about staple oils in indian cooking . Ground nut oil, mustard oil, and sesame oil.

[@bluegreyfogg]

Awesome discussion. I appreciate you so much!

[@feelMYmeat]

You appreciate what so much? All the incorrect and dangerous information?

[@bluegreyfogg]

@@feelMYmeat what about this do you feel is incorrect and dangerous? I eat meat. I eat butter. I drink milk. I just make sure they’re pasture raised and grass fed. Healthy, clean and happy, you know?

[@feelMYmeat]

@@bluegreyfogg I was commenting on your comment to the interview where you said, *"Awesome discussion. I appreciate you so much!"* Why do I have to repeat myself? So I replied, "You appreciate what so much? All the incorrect and dangerous information?" I really don't like repeating myself!

[@Noname-qk6qp]

Any recommendations for vitamin e for a person with both nut and avocado allergy?

[@marthasmith3658]

I do buy Nuts Raw and no Salt at all thank you Doctor for all the Healthy ideas ,and I have cut my Sugar no more Cake and Ice cream be Blessed Amen🙏✝️🛐💯🇺🇸👍

[@jumboon]

Hello Dr. Rangan, What about the Quorn? I would be very interested in your opinion. It seems to be "mushroom" but.... Thank you.

[@paulasweeney7713]

Great. Lessons. . I want. balance. , healthy. everything. Thank. You. So very much. 🥰🥰🥰🥰🥰🥰🥰

[@awfd7798]

Thank you very much for this very informative podcast. Can you please do a podcast on PCOS and insulin resistance especially for teenagers/young women. I would really appreciate it and I am sure it will benefit so many women. Thank you 🙏

[@dianahaun1226]

What may be great for some, might not be great for others. For example, kale and almonds...those with a high sensitivity to oxalates might have a problem with kale. Are there other food choices with the same benefits?

[@candecarro]

At 1:08. I agree to cutting out less favorable foods (sugar-laden and highly processed foods and oils) is easier to implement than the crowding out theory.

[@pete9688]

Very timely topic. I was just going to start a transition in my diet. I tried The full on carnivore diet for a few weeks. Began having problems w my kidney function, did the plant based diet - felt lethargic after week 1!! I tried the high protein diet … 90/10 %. Didn’t like how I was feeling. So I just said , heck with it .. I’ll do a 50/50. Let’s see how that goes. Great podcast Dr.! Thank you.

[@Jane_Orafu]

Try V-shred. Get a professional meal plan. I’m sure that will work

[@finlayobrien7841]

A few weeks is nowhere near enough time to assess carnivore. If you've been eating carbs before, you've been burning sugar for fuel and will then transition into burning ketones. Your body releases excess fluids, your gut bacteria that's been feeding off carbs, sugars and fibre will die off and new bacteria that feeds on protein and fat take over. All of this can make you feel off for a few weeks. You also need to enough to make you feel comfortable full and eat enough fat, many people underestimate how much they need and again this can again make you feel off. You'd need to give it proper trial for at least 3 months, though most feel much better after the first few week - many find all sorts of unexpected improvements such as skin issues, joint pain and gut issues that they'd thought were the norm, which all clear up, then return when they add plants back in. How do you know you had an issue with kidney function? Did you have a kidney function test?

[@nothingworksworks3511]

Switched to no sugar last yr for pre diabetes, which helped, but have to move more to offset lifetime of sugar/processed food overload.

[@girlinterrupted9145]

I rarely drink and I don’t like cheese- it’s the processed foods that cause most of my migraines or a lack of sleep. Yes, they do go down the more I abstain (from processed foods).

[@yolandagrabowski6043]

Tart berries seems to take the place of tomatoes in green leaf salads in taste.

[@michellekatz1023]

ORGANIC!! 🥰🥰🥰🥰💃💃💃💃🍐🍏🍓🍇🍉🥦🥒🫑🥭🥕🧄🥕🌽🍇🍊🍑🍅🥒🥝🥥🌶🍑🍇

[@redsamurai5861]

Bravo! 😊

[@oilselevated4808]

Very impressed to hear that people can still answer, “what is a woman” lol

[@rodneyshannon5759]

Three things we must do, 1) educate what we put in our mouth, 2) exercise, walk, breath threw our noses, exhale threw your mouth. 3) inform our Government we don't want pesticides in our food, our water with over 100 plus chemicals in everyone homes. The manufacturer wants the product to live on the self longer and we die sooner. If we live longer by eating healthier food we be around to buy more food. Think about it.. Gods design we best from the start.

[@bluewaters3100]

My grocery store has a fairly decent health food section. But it is amazing how many isles I do not ever go down ..the cereal isle for one. It is amazing that you can have an entire aisle of nothing but sugar laden cereal. It gives me the creeps! Our family never even thinks about buying these processed foods. It is just gross to see people pushing carts of nothing but processed foods. I know people who are so addicted to sugar that eat this stuff even though they have read that they are not good for you. I remember what oit was like to be addicted to "chocolate cookies and other things. It is a horrible feeling to know you can't go to bed without eating some sugar first..

[@elizabethabbott2982]

some element called Candida is apparently connected with sugar consumption; I mean to learn more about it. Always had a sweet tooth.

[@anitainmo489]

Which other oil is good to use in cooking?

[@KenJackson_US]

I use beef tallow, coconut oil, butter, pork lard and bacon grease. Those are the very best. Beef tallow is only 2% omega6 PUFA, the best!

[@HappytubsDoncaster]

I struggle with my electrolytes. I probably only take 2 teaspoons of salt. I’ll try the 4 teaspoons see if that’s better.

[@whittlejoe]

Saturated fats (animal fats) should be embraced. Linoleic acid (omega-6) should be aggressively reduced except for the minimal amount to maintain mitochondrial membranes.

[@16Elless]

Great podcast guys. Regarding nuts, I eat a handful daily, one large or 2 small brazils, a couple of almonds, walnuts, pecans & hazelnuts along with some sunflower & pumpkin seeds and I never overeat any of them. But if I have cashews in the house I can eat them by the fistful! So they are a rare treat. I don’t eat pistachios but am definitely going to try them as Max said they contain lutein & zeaxanthin which I know are good for eye health, but sounds like they’re also good for brain health too. Thanks for the info!

[@deadmanswife3625]

Aldi has a bag of pistachios for less than ten bucks I think it's a whole pound

[@derekbooker979]

There was no comment about cold-pressed seed oils. I assume these still have their vitamin E content? Also, rape seed oil is high in monounsaturated fats and I wonder if the processing, if not cold-pressed, does still maintain the monounsaturated benefits?

[@grandma3141]

Great content! Two reasons why carnivores are so passionate: 1) Many of them are food addicts and when on this diet, there is NO binging (it's hard to binge on meat or eggs)! Almond are binge worthy. 2) High sensitivity to some of your genius foods (i.e Jordan & Mikhaila Peterson, Sally Norton) Is Carnivore sustainable? Time will tell.

[@dlcmac]

Nurtagenetic I have done for 22 years! Prevention is the key! I will be 60 this year and people think I am 40! I don’t color my hair.😉 I get 30-50 plants daily!

[@SuperDflower]

What is it that you do? What is nurtagenic?

[@dlcmac]

@@SuperDflower I help others get 30 to 50 whole foods daily! It’s my passion to change lives!

[@dlcmac]

@@SuperDflower nutrigenetic is changing your genes with nutrition! Proven research!

[@SuperDflower]

@@dlcmac Any recommendations on good books to start with? I’m very interested

[@dlcmac]

@@SuperDflower how can I reach you?

[@betsycommand1248]

Wondering about organic sesame seed oil? Great program, as usual!

[@betsycommand1248]

Oops, husband wondering about peanut oil. Are nut oils ok? We do use a high quality evoo and have for years. We are now 80 and blessed with good health. Also because of you and “IF” modified for our age we are both benefiting in many ways. Many thanks to you!

[@almaburns6562]

I read somewhere that sesame oil is good as long as you don't heat it, just add it to dishes.

[@robme9845]

Re; carnivore and vegan diets, every new thing we try for the first time has a placebo effect. Psychologist Jordan Peterson extolling the virtues of his newly tried carnivore diet is an example. That’s why small sample size and short study period are practically useless in a valid study.

[@Reflection_Wave]

Against fast foods protect your heart. Great talk show

[@RussellD11]

Man, I thought Grapeseed was a "good one" as its more expensive lol

[@ejf5175]

Hippocrates - “Let food be thy medicine and medicine be thy food”

[@GardeningonEmpty]

For me Fat is what fills me up the fastest. Avocado, Olive oil, Butter etc. Trust me I can sit down to a 20oz steak and finish it off without an issue if I don't have fat with it. I'm 59 and 140 5'4 . I cut out sugar etc and went LowCarb/Keto several years ago and dropped almost 50lbs

[@deadmanswife3625]

Same here. I can eat an 18-oz steak without blinking

[@user-ot3tu1yb2j]

Same, but for me, it does it’s job a bit too well. (#delayedgastricemptying). I have to limit my fat intake, otherwise I’ll get malnourished. 😅. But I agree, fat is incredibly important.

[@wendywitchner6790]

Almost 66 and still the same lean muscular weight as my twenties, 5’6”- 125lbs. Unprocessed organic WFPB. ❤ my carbs! 🌱💪🏼 for decades!

[@toni4729]

He made the point that I never really connected with before because I've always cooked my own food. If you have it handed to you, fast food for instance, you do want to eat it all, no matter how much it is, you tend to finnish it. You only cook what you need at home.

[@Jean42ette]

QQQ can you grind nuts without losing nutrient value?

[@bluebutterflywellness2273]

I just had a taco salad that felt like the 4th of July--or should I say Mexican Fiesta! 😋 🎊