Nutrition Part III

In this newsletter, I discuss some core principles in nutrition and how to apply a mindful nutrition plan in the real world, and last but not least some thoughts about fasting.

General Principles for Good Nutrition

Calories matter

While the quality of food is important, quantity also matters. Aim for a calorie intake that supports your goals and activity level.

If you are overnourished (I always try to sound as constructive as possible :) you need to consume fewer calories. To achieve this you? - basically have 3 strategies to choose from (or a combination):

• Calorie Restriction (CR)
• Diet Restriction (DR)
• Time Restriction (TR)

Each of these strategies will lead to different tactics as I explained in the previous newsletter (Nutrition Part II).

Eat enough Protein

Aim for adequate protein intake from high-quality sources such as lean meats, fish, eggs, and legumes.

Aim for 1.5-2 g per kg body weight and distribute it to about 4 servings a day.

I eat about 150 gr per day by having 1-2 servings of protein supplements and 2 servings of natural protein. How many grams of protein should you consume per day?

Should you want to consume your protein from plant sources you need to keep the following two things in mind:

1. To maximize the bioavailability of plant-based protein, it is recommended to cook it whenever possible.
2. When consuming protein from plant-based sources, it is important to consume a greater total amount compared to animal-based sources due to the lower bioavailability and the lack of certain essential amino acids, such as lysine, leucine, and methionine, which are more anabolic in nature.

Aim for unprocessed starches

When eating starches aim for the most complex, unprocessed, unrefined starch versions:

• Sweet potatoes
• Brown rice
• Quinoa
• Oats
• Legumes

They contain more fiber which helps better balance the glucose-insulin spikes and increases satiation leading to eating less as is the case with processed starches like bread, cookies, pasta, etc

Focus on healthy, natural fats

Good sources are:

• MUFA’s (monounsaturated): olive oil, olives, avocado, nuts, seeds, etc
• SAFA’s (saturated): in moderation (butter, ghee, meat and try to avoid processed meat sources
• PUFA’s (polyunsaturated): try to avoid processed, unhealthy, inflammatory cheap vegetable oils, margarine, baked goods, and salad dressing, ?but prefer omega 3 rich sources such as flaxseeds and chia seeds, ?free range eggs, mackerel, salmon and sardines

No amount of alcohol is beneficial

While some studies suggest moderate alcohol consumption may have health benefits, the risks often outweigh the benefits:

• Only the liver can metabolize alcohol (NAFL)
• Alcohol has no nutritional value
• Alcohol is calorie-dense (7 calories per gr almost like fat)
• Alcohol can impair immune function
• Alcohol can impair brain function
• Alcohol delays fat oxidation
• Alcohol consumption can provoke you to consume more not-so-healthy food

But if you are metabolically healthy alcohol In moderation will certainly not kill you (Thank God :)).

Reduce fructose intake and minimize added sugars

Remember: sugar (sucrose) is about 50% fructose and 50% glucose.

Try to limit added sugars (mostly in the form of high fructose corn syrup (aka HFCS), particularly those from processed foods and beverages.

Although glucose is the primary source of energy for the body, fructose is metabolized differently and contributes to a range of health problems, including insulin resistance, fatty liver disease, and obesity.

Sugar mostly increases hunger feelings (evolutionary adaption): the more you can avoid it, the less you want to eat it. Sounds easy, doesn’t it :))?

Don't drink and dry your fruits

Fruits are a nutritious food choice, but it's important to pay attention to serving sizes and avoid dried fruits, which are high in sugar. Juices lack fiber and can lead to overconsumption. For example, it takes about 8 oranges to make just 5ml of orange juice, which is much easier to consume in large quantities than whole fruit. Additionally, dried foods can be a problem, because they are less filling due to the removal of water, which can lead to overeating.

Drink water with your salt

Staying properly hydrated is crucial for overall health, and adding a small amount of salt to your water can aid in electrolyte replacement. However, it's important to note that the concentration of salt matters.

One of my morning routines is addin adding a pinch of Celtic or Himalayan salt to your tongue and then drinking a small glass of lukewarm water to help replenish electrolytes lost during sleep.

Not all fruits and veggies are created the same

Choose a variety of colorful fruits and vegetables to ensure a diverse range of nutrients.

Don't be afraid to experiment with elimination

If you suspect that certain foods may be negatively impacting your health, consider trying an elimination diet to identify any potential sensitivities or intolerances.

For example, if you frequently feel bloated after eating pasta, bread, pizza, cookies, etc, you may want to try eliminating wheat from your diet for at least one month to see if it makes a difference. I did this 10 years ago and it helped me a lot.

Other potential elimination experiments could include avoiding alcohol or dairy for a month. After the elimination period, assess how you feel and consider measuring your sCRP value (an inflammation marker) in your blood before reintroducing the food. This approach can provide valuable insight into any underlying intolerances that may be affecting your health.

Nutrition in the real world

Finding a sustainable and enjoyable approach to nutrition that fits into your lifestyle is crucial.

• Focus on nutrient-dense whole, unprocessed foods and be mindful of portion sizes.
• Experiment and self-reflect to identify what works best for you.
• Find a balance between enjoying food and making healthy choices.
• Consider the overall nutritional quality of your diet.

Tips for managing willpower:

• Design your food environment to avoid unhealthy food and make healthy choices easier.
• Use short spikes of willpower instead of constant willpower.
• Plan and prepare your meals in advance.
• Reflect on what is most valuable to you and whether moderation or elimination of certain foods or behaviors aligns better with your personal preferences and goals.

Tips for dealing with slip-ups:

• Make your next meal a healthy one.
• Avoid letting a single slip-up turn into a cycle.
• Focus on making a healthier choice for your next meal instead of dwelling on the mistake.

Tips for restaurant behavior:

• Drink a glass of water 30 minutes before you start eating
• Eat a big salad as a starter.
• Ignore the bread on the table.
• Be selective with the main course and don't feel obligated to finish all the carbs on the plate (My mom would not agree on this one :)
• Skip dessert unless the restaurant is known for homemade cheesecake or tiramisu :)
• Don't drink too much alcohol (Consider the significant profit margin that restaurants and bars make on alcoholic beverages :)
• Don't be afraid to modify the order or ask for special requests (the guest is the king)

Tips for holiday behavior:

• Enjoy the days when you will deviate completely but put the parameters in place for how quickly you are going to get back on track again.
• Remember that it is less important what you eat between Christmas and New Year's Eve than it is what you eat between New Year's Eve and Christmas.

Fasting

There ?are different types of fasting:

• Intermittent fasting (IF): e.g. every other day (1:1), or once per week (1:6)
• Time-restricted fasting (TR): e.g. 18 hrs fasting/6 hrs feeding (18:6)
• Prolonged fasting (PF): multiple-day fasting

The optimal approach may vary depending on the individual's goals and health status.?

The potential benefits can be for :

• weight loss
• metabolic health
• Optimizing Longevity & healthspan

...by improving:

• insulin sensitivity
• reduce inflammation
• autophagy, a process by which cells break down and recycle damaged components.

However, bear in mind that there is still limited data on the long-term effects of fasting, particularly on autophagy, as we have no blood markers yet to measure autophagy.

It is important to individualize fasting protocols based on a person's unique needs and goals. Never apply extreme or prolonged fasting without medical supervision.

Fasting can be a valuable tool for improving health and longevity, but more research is needed to fully understand its potential benefits and risks.

KEEP IT UP!

P.S.

In the next newsletter, I will discuss the topic "Body Composition" its impact on disease risk, and how to assess and improve it.

Resources:

• Toward more rigorous and informative nutritional epidemiology: The rational space between dismissal and defense of the status quo | Critical Reviews in Food Science and Nutrition (AW Brown et al. 2021)
• "Dietary protein intake and human health.": Review Food Funct. 2016 Mar;7(3):1251-65. doi: 10.1039/c5fo01530h. Guoyao Wu.
• "The impact of the gut microbiota on human health: an integrative view." by JC Clemente · 2012 · Cited by 4146 Abstract · Publication types · MeSH terms · Grants and funding.
• "The totality of evidence supports a beneficial role for dietary fiber in the prevention of chronic disease." Ifra Fatima et al. Mo Med. 2023 Sep-Oct; 120(5): 381–388.
• "Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study." Euridice Martinez Steele, Larissa Galastri Baraldi et al. BMJ Open. 2016 Mar 9;6(3):e009892. doi: 10.1136/bmjopen-2015-009892.
• "Fasting: molecular mechanisms and clinical applications." Valter D. Longo and Mark P. Mattson. Published online 2014 Jan 16. doi:?10.1016/j.cmet.2013.12.008
• "Autophagy and longevity: is fasting a fountain of youth?" Lea Danics et al. Front. Aging Neurosci., 29 March 2023 Sec. Cellular and Molecular Mechanisms of Brain-aging Volume 15 - 2023 | https://doi.org/10.3389/fnagi.2023.1125739
• "Outlive": The Science of Longevity by Peter Attia, MD
• "How NOT to DIE" by Michael Greger, MD
• "Metabolical" by Robert H. Lustig