Podcast Summary
Focus on eating less for better health and longevity: Dr. Joel Kahn emphasizes the importance of eating less daily and the benefits of intermittent fasting for health and longevity. Stay informed to make the best choices for your health by separating fact from fiction in nutritional research.
Making dietary choices that promote health, longevity, and disease prevention is a crucial activity for prolonging life. Dr. Joel Kahn, a cardiologist and clinical professor, emphasizes the importance of eating less every day and encourages people to focus on this simple yet powerful message. The conversation also touched on the importance of intermittent fasting and eating for longevity. Furthermore, they discussed the need to separate fact from fiction when evaluating nutritional research findings and the importance of staying informed to make the best choices for your health. Dr. Kahn's latest book, "The Plant Based Solution," provides 125 new plant-based Italian recipes inspired by his retreats in Tuscany and the cuisine of the Italian countryside. Preorders for the cookbook are available now.
Beyond Low Carb vs. Plant-Based Diets: Both low carb/high fat/ketogenic and plant-based diets have their merits, but neither promotes excess sugar or fast food. Finding a balanced approach to nutrition is crucial for individual and public health.
The nutrition world is currently divided into two main camps: low carb/high fat/ketogenic and plant-based diets. Both sides have prominent advocates, and the debate around which is the optimal way to eat can be overwhelming. However, it's essential to focus on the truth for human health and well-being. The common ground between the two sides is that neither promotes excess sugar or fast food. It's crucial to move beyond the polarization and find a balanced approach to nutrition. The ongoing conversation around nutrition is complex, but recognizing the commonalities and working towards a middle ground can lead to better health outcomes for individuals and the public.
Consensus on plant-based diets despite debates: Focus on whole, nutrient-dense foods like leafy greens, fruits, root veggies, and starchy veggies, while limiting junk food, processed items, and excess sugar.
There is a growing consensus among nutrition experts and advocates for plant-based diets, despite ongoing debates and differing opinions. The importance of removing junk food, processed items, and excess sugar from our diets, and focusing on whole, nutrient-dense foods like leafy greens, fruits, root vegetables, and starchy vegetables, is a key message that resonates across various dietary approaches. It's a long-term process to make significant changes in food systems, particularly when dealing with large corporations, but the increasing awareness and popularity of plant-based diets suggest that it's a trend that's here to stay. The debate may get emotional and heated, but the focus should be on practical and important tips for real people. While there may be disagreements on specific details, the broader message of prioritizing whole, plant-based foods is a common ground that can bring people together.
Ketogenic Diet: Short-term Benefits, Long-term Risks: The ketogenic diet, which involves drastically reducing carbs and increasing fat intake, may lead to short-term weight loss and energy boosts, but could potentially increase mortality risk and may not be a sustainable or healthy long-term eating pattern. Consider the potential health risks and long-term sustainability of any diet before making a commitment.
While the ketogenic diet may lead to weight loss and short-term energy boosts, it could potentially increase mortality risk and may not be a sustainable or healthy long-term eating pattern. The diet, which involves drastically reducing carb intake and increasing fat consumption, can be difficult to maintain and may not have a natural population that has thrived on it long-term. The science suggests that an animal-based low carb diet, particularly one emphasizing high protein foods, can age you faster. Despite the challenges of maintaining a plant-based diet, it is often criticized for being too restrictive, while the ketogenic diet is quickly gaining popularity. It's important to consider the potential health risks and long-term sustainability of any diet before making a commitment. Additionally, the speaker mentioned his experience with technological issues during a Google Talk, using his AOL email to communicate with the organizers. Despite the delay, he ultimately had the talk posted on YouTube.
Ketogenic diet's impact on performance and metabolism not conclusively proven: The ketogenic diet, while beneficial for some health conditions, lacks conclusive evidence for optimizing performance and metabolism. Its long-term effects on mortality and aging are conflicting and require further investigation.
While a ketogenic diet, which is high in animal protein and low in carbohydrates, has shown promise in managing certain health conditions like epilepsy and type 2 diabetes, the scientific evidence supporting its widespread use for optimizing performance and metabolism is not conclusive. The data regarding its impact on long-term mortality, particularly for those with a history of heart disease, is conflicting and requires further investigation. Additionally, the high protein content of the diet, particularly animal protein, has been linked to accelerated aging. It's important to approach dietary recommendations with a critical eye, recognizing that association does not necessarily mean causation. While it's valuable to learn from various perspectives, it's crucial to consider the credibility and quality of the sources.
The Debate Over Plant-Based Diets and Animal Products: Recognizing Biases and Maintaining Objectivity: While assessing biases is important when evaluating medical research, it's also crucial to maintain objectivity and be open to new information in the ongoing debate between plant-based diets and animal products.
While it's important to consider potential biases when evaluating medical research, it's also essential to recognize that all parties involved have vested interests and entrenched viewpoints. The debate surrounding plant-based diets versus animal products is a prime example, with vegan and plant-based doctors and researchers, as well as those advocating for animal products, holding strong opinions. While it's crucial to assess the credibility of the data and the researchers involved, it's also essential to maintain an objective perspective and be open to new information. The documentary "What the Health" sparked significant debate in late 2017, leading to a backlash from those advocating for animal products. However, the conversation around the potential health benefits of plant-based diets has continued to evolve, with ongoing research shedding new light on the topic. Ultimately, it's up to each individual to critically evaluate the evidence and make informed decisions based on their own values and priorities.
Nobel Prize-nominated scientist advocates for whole food plant-based diet for longevity and optimal health: Whole food plant-based diets activate healing, regeneration, and rejuvenation pathways, while diets high in animal products and processed foods promote aging and cancer.
Dr. Valter Longo, a Nobel Prize-nominated scientist, advocates for a whole food plant-based diet for longevity and optimal health. He emphasizes the importance of not outsourcing nutrition to amateurs and evaluating it based on five pillars: basic science, association studies, randomized studies, and his own research on the effects of various foods on basic pathways. He debunks common diets like paleo, low carb, high fat ketogenic as dangerous and age-accelerating if done with animal products and chronically. Dr. Longo, who is not a vegan himself but advocates for vegan fish, encourages enjoying life with a little wine and sugar in moderation. His research shows that whole food plant-based diets activate pathways leading to healing, regeneration, rejuvenation, and stem cell production, while diets high in animal products and processed foods activate aging and cancer-promoting pathways.
Animal protein consumption linked to accelerated aging and increased cancer risk: Consuming excessive animal protein, particularly with leucine, can trigger cell growth through mTOR and IGF-1 pathways, increasing cancer risk. Emphasizing vegetable protein sources can promote longevity.
The consumption of animal-based protein, particularly with the amino acid leucine, can trigger excessive cell growth through the mTOR and IGF-1 pathways, which can increase the risk of cancer as we age. Conversely, diets low in sugar, animal-based amino acids, and protein have been shown to promote longevity. Dr. Longo's research on yeast led to the identification of these fundamental aging pathways, and studies on free-range adults have shown that high animal protein intake is associated with a higher mortality rate. Emphasizing vegetable protein sources like beans, greens, nuts, seeds, and whole grains throughout life can help avoid the accelerated aging phenomenon. The people of Ecuador, who have a natural deficiency in the growth hormone receptor, provide an example of a population with low IGF-1 levels and a reduced risk of diabetes and cancer. The blue zones, where people live the longest and are most content, support this idea with their plant-based diets, community-focused lifestyles, and social structures.
Sugar industry's influence on research: The sugar industry's past influence on researchers may have skewed dietary recommendations towards sugar over fat, but it's essential to consider the full context and not oversimplify the issue. Calorie excess from processed foods is a significant contributor to health issues.
The debate around diet and nutrition, particularly the role of sugar versus fat in health, has a complex history. This debate can be traced back to the 1970s when the sugar industry was accused of influencing researchers to blame fat for health issues instead. More recently, it was discovered that three researchers involved in a 1965 Harvard study, which favored sugar over fat, received funding from the sugar industry. This raises questions about potential biases in scientific research. However, it's important to note that this is just one piece of a larger puzzle. Sugar does contribute to health issues, but it's not the only factor. Calorie excess from processed foods, rich in sugars, refined grains, and processed oils, plays a significant role in the development of type 2 diabetes. It's crucial to consider the full context and not oversimplify the issue. The importance of being informed and making educated choices about our diets cannot be overstated.
The Complex Nature of Nutrition and Diabetes: Focus on a balanced, whole-foods-based diet to maintain optimal health and lower risk of type 2 diabetes, rather than singling out sugar as the sole cause.
The focus on sugar as the sole cause of type 2 diabetes is an overblown assumption. While refined sugar consumption should be limited, it's not unique in contributing to insulin resistance and diabetes. The issue lies in the deterioration of the American diet, moving away from home-cooked meals and whole foods towards processed foods, oils, and added sugars. Fruits, especially whole fruits, have been shown to lower the risk of developing type 2 diabetes and its complications. The complex nature of nutrition calls for moderation and a balanced diet, with more attention given to limiting added fats of animal origin and processed oils rather than sugar. The low-fat craze contributed to the obesity epidemic by leading to an increase in overall caloric intake and processed foods, not a decrease in fat consumption as intended. It's essential to recognize that everyone's relationship with food is unique, and some individuals may need to avoid sugar altogether due to addiction. Ultimately, a balanced, whole-foods-based diet is the key to maintaining optimal health.
Addressing the root cause of heart disease: One in three people will die of heart disease, but focusing on prevention through addressing root causes like unhealthy diets and lifestyles can save lives and improve overall health.
While advancements in medical technology have helped save lives of those suffering from heart disease, the focus should be on preventing the disease from occurring in the first place. The statistics still show that one out of every three people will die of heart disease, and despite progress, the overall lifespan is decreasing. Cardiologist Dr. Paul Dudley White's quote from 1955 rings true today - a heart attack before age 80 is a failure of the medical system. To turn off the proverbial faucet, we need to address the root cause, such as unhealthy diets and lifestyles. For instance, the presence of fast food outlets near hospitals is a major concern. The case of Bob Harper, a fitness trainer who suffered a cardiac arrest despite his healthy appearance, serves as a reminder that no one is immune to heart disease. By focusing on prevention, we can save lives and improve overall health.
Genetic condition LpA affects heart health regardless of lifestyle choices: Approximately 63 million Americans have elevated LpA levels, which can lead to heart attacks and strokes. There's no cure or preventative treatment besides maintaining a healthy lifestyle and possibly taking high doses of niacin.
Even if you lead a healthy lifestyle with regular workouts, a balanced diet, and good genetics may not be enough to protect you from certain health risks, such as high levels of lipoprotein A (LpA). This genetic condition, which is not detected in routine cholesterol panels, can lead to heart attacks and strokes regardless of your lifestyle choices. Approximately 63 million Americans have elevated LpA levels, and there is currently no cure or preventative treatment besides maintaining a healthy lifestyle and possibly taking high doses of niacin. It's important to note that even if a plant-based diet and regular exercise help improve overall health, they do not provide complete protection against this specific risk. Therefore, regular health screenings and being aware of your individual genetic predispositions are crucial for early detection and prevention of potential health issues.
Assessing Heart Health with a Calcium Score Test: A calcium score test uses a CT scan to measure calcification in heart arteries, providing valuable information about heart health. It's recommended for individuals over 40 and can help identify higher risk of heart disease even without symptoms or other factors.
A calcium score test, also known as a coronary artery calcium scan, is a non-invasive and important tool for assessing heart health. This test, which uses a CT scan, measures the amount of calcification in the heart's arteries, providing valuable information about the state of one's cardiovascular system. Unlike traditional methods, such as cholesterol tests, this scan offers a more accurate and direct assessment of heart health. The test is relatively affordable, costing around $70 in some areas, and can help identify individuals with a higher risk of heart disease, even if they have no symptoms or other risk factors. It's recommended for individuals over 40, or younger if they have risk factors, and can provide valuable insights into one's true age and overall health. By identifying potential issues early, individuals can take steps to improve their lifestyle and reduce their risk of heart disease.
Exercise doesn't always offset a poor diet: Be aware of health markers beyond exercise, maintain a balanced diet for optimal cardiovascular health
While exercise is beneficial for overall health, relying solely on the assumption that it offsets a poor diet or excessive calorie intake is not accurate. The example of Jim Fix, who despite excessive exercise had severe heart disease, illustrates this. However, athletes tend to have better health markers like lower blood pressure, better cholesterol, and better blood sugar. Yet, there is a concern about chronic inflammation caused by the stress of intense workouts and the potential for calcification of heart arteries. The data on this is murky, and it's not clear if the intermittent inflammation outweighs the benefits of exercise. The key is to be aware of your health markers, including lipoprotein a, homocysteine, and C-reactive protein inflammation, and not to ignore them just because you exercise regularly. Additionally, the impact of saturated fat on dietary cholesterol is a topic of ongoing debate, but it is clear that a balanced and healthy diet is important for optimal cardiovascular health.
Ancel Keys' role in promoting animal saturated fats' harm to heart health vs industry-funded studies challenging it: Despite ongoing debates, replacing saturated fats with healthier options like olive oil can reduce the risk of cardiovascular disease.
The role of animal-based saturated fats in heart health has been a subject of controversy and misinformation for decades. Ancel Keys, a renowned researcher, was once a proponent of limiting animal saturated fats due to their association with high blood cholesterol and atherosclerosis. However, starting around 2010, studies funded by the dairy industry began to challenge this notion, leading to confusion and contradictory messages. Two meta-analyses by Krauss and Choudhary suggested that saturated fat may not be harmful to heart health. However, these studies were criticized for their weak scientific merit and potential industry influence. More recent studies from the Harvard School of Public Health have confirmed that replacing saturated fats with healthier options like olive oil can reduce the risk of cardiovascular disease. Despite this evidence, the message remains confusing due to the biochemical complexities of fats and the influence of industry funding on research.
Understanding Different Types of Fats: Saturated vs Unsaturated: Saturated fats, found in animal products and certain plants, can negatively impact heart health. Coconut oil, rich in lauric acid, is a complex mixture and its health benefits are debated. The American Heart Association advises reducing saturated fat intake for heart health.
Understanding the complexities of different types of fats, including saturated, monounsaturated, and polyunsaturated fats, can be confusing for the public. Saturated fats, found in animal products and certain plants like coconut oil, should be avoided or eliminated from the diet due to their potential negative effects on heart health. The length of the fatty acid chain plays a role in their impact on health, with longer chains being more harmful. Coconut oil, rich in lauric acid, is a complex mixture and not all studies agree on its health benefits. The history of coconut oil being considered a health elixir is tied to controversial sources, and its absence in heart-healthy diets like the Mediterranean and Blue Zones is notable. The American Heart Association continues to recommend reducing saturated fat intake for heart health, and the absence of definitive data supporting coconut oil's benefits for heart patients leads them to advise against its inclusion in the diet. The ongoing debate in the health community highlights the importance of clear and evidence-based information for consumers.
The American Heart Association's stance on coconut oil and saturated fats sparks controversy: The debate revolves around the AHA's potential conflicts of interest, the credibility of studies, and the importance of considering various food sources for heart health.
The debate surrounding the American Heart Association's stance on coconut oil and saturated fats, as portrayed in the documentary "What the Health," has ignited strong reactions. While some argue that the organization's stance is based on a lack of definitive answers, others see it as a call to reduce meat and animal product consumption and embrace healthier alternatives. The controversy over the American Heart Association's potential conflicts of interest and funding sources has fueled criticism, but it's important to note that the scientists' credibility remains intact. One notable study equated the consumption of one egg a day to five cigarettes a day in terms of cardiovascular risk, leading to alarming comparisons in the documentary. However, it's essential to remember that association studies like this one generate hypotheses and don't definitively prove fraudulent claims. The World Health Organization's 2015 classification of processed meats as a Group 1 carcinogen, meaning they cause cancer, further emphasizes the potential health risks associated with these foods. Overall, the discussion highlights the importance of considering the context and credibility of sources when evaluating health-related information.
Processed Meats: A Group 1 Carcinogen: Eating processed meats increases colorectal cancer risk by 18%, and reducing consumption or eliminating it can help mitigate the risk. Consume antioxidant and fiber-rich foods when eating processed meats, and hospitals should remove them from patient trays.
Processed red meats are classified as Group 1 carcinogens by the World Health Organization, proven to cause cancer, particularly colorectal cancer. The experts warn that this increases the risk of developing colorectal cancer by 18%, even if it's a relatively minor increase. While the number of deaths caused by processed meats and cancer is smaller compared to smoking and cancer-related diseases, it's essential not to ignore this issue. To mitigate the risks, individuals can eat less or no processed meats and couple them with antioxidant and fiber-rich foods when consuming them. Hospitals should also take action and remove processed meats from patient trays. The controversy surrounding the documentary "What the Health" highlights the importance of being vocal and advocating for evidence-based nutrition. Despite facing criticism, it's crucial to continue the conversation and promote healthier food choices.
The debate between plant-based and low-carb diets can lead to valuable insights when exploring intermittent fasting.: Exploring intermittent fasting can bridge the gap between conflicting dietary perspectives, offering potential benefits for longevity without sacrificing quality of life.
Meaningful conversations about nutrition and health can get bogged down in silos and shouting matches, but it's important to strive for mature discussions that bring together different perspectives. For instance, the debate between plant-based and low-carb diets can lead to conflicting views, but both approaches have valuable insights. One intriguing area of overlap is intermittent fasting, which has shown promise in extending lifespan in various research models. However, the challenge is to find a human experience that is compatible with the benefits of fasting without causing undue hardship or negatively impacting quality of life. The work of Dr. Longo in this area, combining the benefits of fasting with a typical Italian lifestyle, offers a provocative and potentially game-changing approach to nutrition and health.
Fasting Mimicking Diet: A 5-day Anti-Aging Approach: The Fasting Mimicking Diet, a plant-based regimen limiting calories to around 800 per day for 5 days monthly, activates metabolism, aids in weight loss, boosts stem cell production, and may enhance brain function, athletic performance, and disease treatment.
A new diet approach called Fasting Mimicking Diet (FMD) is gaining popularity for its potential anti-aging benefits. This plant-based diet, which lasts for 5 days every month, restricts calories to around 800 per day. FMD activates primal pathways that improve metabolism, help lose visceral fat, and even increase the production of stem cells from the bone marrow. Studies suggest that this diet may also improve brain function, enhance athletic performance, and even help in the treatment of diseases like cancer and multiple sclerosis. Unlike complete fasting, FMD allows for the consumption of certain foods, making it a more tolerable and sustainable option for many people. The research behind FMD has already shown promising results, and it's even been nominated for a Nobel Prize. This diet offers a way to optimize health and potentially extend lifespan, making it a game-changer in the world of nutrition and anti-aging.
Incorporating periodic fasting into a plant-based diet for health and longevity: Periodic fasting, like 5:2 or Prolon diet, can enhance health and longevity by promoting stem cell production and regeneration. Restrict caloric intake for 5 days a month and follow a normal feeding schedule for the remaining 25 days. This practice may improve athletic performance and offers promising results.
Incorporating periodic fasting, such as the 5:2 or Prolon diet, into a plant-based or whole food diet can potentially enhance health and longevity by promoting stem cell production and regeneration. This practice, inspired by native blue zone cultures, involves restricting caloric intake for 5 days a month and following a normal feeding schedule for the remaining 25 days. The fasting period is not meant for intense athletes or those with specific health conditions, but research suggests it may improve athletic performance through autophagy and more efficient fat utilization. While the scientific evidence is growing, personal anecdotes and ongoing studies offer promising results. To maximize benefits, consider experimenting with a vegan or plant-based diet, organic foods, and supplements during the feeding periods.
Exploring the potential benefits of skipping meals and changing your mindset around food: Discover how a plant-based diet can improve health conditions and the body's ability to heal itself, with a three-week eating plan and recipes included in a new book.
Our bodies are capable of more than we realize when it comes to food and nutrition. The speaker shared his personal experience of changing his mindset around eating, discovering that he could feel good and achieve his goals even with smaller meals. He also emphasized the importance of exploring the idea of skipping meals and the potential health benefits. The speaker's new book, "The Plant Based Solution," focuses on the impact of plant-based diets on various health conditions, from heart disease to autoimmune diseases, and the body's ability to heal itself with proper nutrition. The book also includes a three-week eating plan with recipes. The speaker highlighted the importance of functional medicine's interconnected network philosophy and the inability to heal nutrition-based diseases with pharmacology alone. He also shared his appreciation for John Mackey's foreword in the book and Mackey's commitment to promoting health and wellness through food.
Food Industry Shift Towards Healthier, Sustainable Options: Amazon acquires Whole Foods, Campbell's enters plant-based market, consumer demand drives change, plant-based restaurants rise, fast-casual whole food concepts grow, passionate entrepreneurs lead the movement
The food industry is undergoing significant changes, with companies like Amazon acquiring Whole Foods and major players like Campbell's entering the plant-based food market. This shift is driven by consumer demand for healthier, more sustainable food options. The conversation also touched on the growing presence of plant-based restaurants and the increasing popularity of fast-casual, whole food concepts. Passionate entrepreneurs, like the speaker, are leading this movement, committed to producing high-quality, plant-based food for a wider audience. The industry is evolving, and it's an exciting time for those dedicated to making a positive impact on people's health and the environment.
Plant-based nutrition gains momentum in professional sports: Documentaries and athlete advocacy push for plant-based diets in sports. Medical students and schools embrace change, but the food industry's influence remains a challenge.
The shift towards plant-based nutrition, particularly in the world of professional sports, is gaining significant momentum. This was evident at a recent plant-based nutrition support group dinner, held at a high-end restaurant in LA, where athletes from teams like the Red Wings, Lions, and Pistons were in attendance. The impact of documentaries like "What the Health" and advocacy from athletes like Tobias Harris and Theo Riddick have contributed to this trend. The food industry's influence on nutrition education in the health industry is the last bastion for change, but progress is being made. Medical students are becoming more open to plant-based diets, and even some schools are incorporating plant-based curriculums. To accelerate this change, the surgeon general in a parallel universe would tackle the fast food industry and eliminate subsidies that keep unhealthy food prices artificially low. This would bring equity to food pricing and potentially lead to the closure of some farms that rely on animal agriculture. Overall, the conversation highlights the hopeful signs of a cultural shift towards plant-based nutrition and the potential for significant progress in improving public health.
Emphasizing the need for political change and preventative healthcare: Joel Kahn advocates for a shift towards preventative healthcare, addressing system limitations, and rewarding prevention over treatment. Individuals can also take charge of their health through plant-based solutions.
Need for political change and a shift towards preventative healthcare. Politician Joel Kahn emphasized the importance of addressing the current system's limitations and moving towards a model that rewards prevention over treatment. He also highlighted the unsustainable nature of the current healthcare system, where $15 can be charged for a doctor's consultation, but $1500 for a procedure without addressing nutrition. The conversation also touched on the importance of individuals taking charge of their health through plant-based solutions, as detailed in Kahn's book "The Plant Based Solution." To support the show and access additional resources, listeners are encouraged to subscribe, check out the show notes at richroll.com, and engage with Kahn on social media.
