Ep. #70 Join us in this episode as we delve into the fascinating world of nutrition with Simon, exploring his journey from curiosity to expertise. From the debate between veganism and the carnivore diet to dissecting social media extremes versus scientific thinking, we navigate through topics like Bio Individuality, the Mediterranean diet, Danish Dietary Guidelines, and the American food pyramid.
Uncover the truth about saturated fats, cholesterol, and the impacts on heart health. We'll even touch on the Hadza tribe's lifestyle and diet, questioning ancestral norms and finding a sustainable approach. Whether you're into ketogenic diets, fish consumption, or the nuances of veganism, this episode takes a deep dive into the diverse realms of nutrition, emphasizing the importance of domain-specific experts in shaping a healthy lifestyle.
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Studies and Links From Simon:
1) Saturated fats versus unsaturated fats
2) High saturated fat rich low carb diet in healthy women markedly raises LDL-C and ApoB in just 4 weeks
3) Plant-based dietary patterns typically lower LDL-C by 0.3 mmol/l which equates to about 20% reduction in risk of atherosclerotic CVD
4) The hadza
5) Red meat does increase LDL-C and ApoB
6)Swapping animal protein for plant protein improved LDL-C levels
7) LDL-C is causal in development of atherosclerotic CVD
8) All cells produce their own cholesterol and the brain does not rely on systemic cholesterol
9) Low cholesterol does not negatively affect sex hormones
10) When optimal protein is achieved (1.6g per Kg), there is no difference in strength/hypertrophy between animal and plant protein
11) Total protein and plant protein are associated with reduced mortality. Swapping animal protein for plant protein is associated with reduced mortality
12) Two clinical studies looking at soy foods, or soy isoflavones, fed to men that measured semen parameters and/or sex hormones:
https://pubmed.ncbi.nlm.nih.gov/11352776
https://pubmed.ncbi.nlm.nih.gov/19819436/
13) Meta-analysis of 38 clinical interventions looking at soy foods/isoflavones and sex hormones:
14) Danish dietary guidelines and 3 other evidence-based nutrition guidelines
