Category

Nutritional Biochemistry

I often get asked, ‘Which diet works best?’. In my view, this is simply the wrong question. Nutritional biochemistry is a powerful lever in our longevity toolkit, but it is much more than fad diets or the number on the bathroom scale. A better question might be, “how can I use nutrition to support my metabolic health?”

Reframing the goal toward metabolic health is a critical starting point. From there, you can combine general principles of nutrition science (such as how much protein you need) with personalization tactics (such as using a CGM to monitor glucose levels) to build a nutrition plan that makes sense for you.

See the collection of audio clips, podcasts, and articles below to learn more about my nutrition and fasting framework.

Protein

Fasting & protein: the impact of fasting on muscle mass

This video clip is from Ask Me Anything (AMA) #32 — Exercise, squats, deadlifts, BFR, and TRT, originally released on…

A study comparing the effects of vegan and omnivorous diets fails Science 101

A direct-to-docuseries twin study should not be mistaken for valid, knowledge-generating research

Does low iron intake change exercise capacity?

A study demonstrates metabolic shifts that occur with and without sufficient iron levels

New insights on maximizing protein utilization for muscle protein synthesis

A new study adds nuance – rather than contradictions – to conventional wisdom on protein intake patterns for maximal anabolic response

Is low-to-moderate alcohol consumption beneficial for longevity?

There is a common belief that low-to-moderate consumption of alcohol has unique health benefits. What does the evidence show?

Research Worth Sharing, December 2023 Edition

MDMA for PTSD, the HALL aging database, peanut immunotherapy, blood pressure cuff sizes and accuracy, and the effects of swearing on strength

#283 ‒ Gut health & the microbiome: improving and maintaining the microbiome, probiotics, prebiotics, innovative treatments, and more | Colleen Cutcliffe, Ph.D.

You start out almost like a blank slate, you get a lot more diverse, and then as we age, you start to lose that diversity and therefore some key functions in the microbiome.” —Colleen Cutcliffe

Why is it so difficult to determine how nutrition impacts dementia risk?

When it comes to nutrition research, neither observational nor interventional studies have been able to tell the full story. A report by the Nutrition for Dementia Prevention Working Group offers ideas for improving both.

Sugar substitutes: deep dive into the pros, cons, available options, and impact on metabolic health

Sugar substitutes offer sweet taste with minimal calories, yet they remain controversial. How well do they solve the problems associated with traditional sugar, and where do they fall short?

How does aging increase risk of dehydration?

Aging weakens the regulatory systems for maintaining water balance, necessitating more conscious oversight of fluid intake to prevent dehydration.

The cases for and against dietary protein for healthy aging

An endeavor to settle the debate of high- vs. low-protein diets for increasing lifespan and healthspan

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