The Truth About Sugar, Alcohol, Caffeine, Protein & Exercise with Neuroscientist Dr Tommy Wood #404
Nov 22, 2023
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Dr. Tommy Wood is an esteemed Assistant Professor of Paediatrics and Neuroscience at the University of Washington, with impressive credentials from prestigious universities. In this engaging conversation, he tackles common health myths, discussing the mixed effects of alcohol on health while advocating personal awareness. He delves into caffeine's benefits and drawbacks, highlights the nuanced views on sugar consumption, and emphasizes the importance of protein for aging populations. Additionally, Tommy shares insights on exercise intensity and the holistic approach to health, including the role of supplements.
Moderate alcohol consumption does not show significant positive or negative effects on overall health, but it is important to be aware of potential risks associated with excessive drinking.
Consuming up to three or four small cups of coffee or equivalent caffeine intake is associated with improved health outcomes, but larger amounts can have negative effects on sleep quality and cognitive function.
The impact of sugar in the diet depends on overall context and consuming excessive amounts can contribute to metabolic dysfunction and other health problems, so it is important to focus on reducing overall sugar intake while improving diet quality.
Protein is important for muscle mass and overall health, but the optimal amount varies depending on individual factors such as age, lifestyle, and health goals.
Deep dives
Moderate alcohol consumption and its effects on health
Moderate alcohol consumption does not show any significant positive or negative effects on overall health. While studies have associated small amounts of alcohol intake with a lower risk of cardiovascular disease, it is balanced by a slightly higher risk of certain cancers. The impact of alcohol on brain health is still unclear. It is recommended to drink in moderation and be aware of the potential risks associated with excessive alcohol consumption.
Caffeine and its effects on performance and cognitive function
Consuming up to three or four small cups of coffee (or equivalent caffeine intake) is associated with improved health outcomes and has no proven negative effects. However, consuming larger amounts of caffeine can have negative effects on sleep quality, cognitive function, and performance, especially on complex tasks. The caffeine content in beverages like coffee and tea may also come with additional benefits from polyphenols. Timing caffeine intake and considering individual tolerance levels is important for optimizing its effects.
The context and impact of sugar in the diet
The impact of sugar in the diet depends on the overall context and quality of the diet. Consuming some sugar in moderate amounts, while maintaining a balanced and nutrient-dense diet, does not show significant negative effects on health. However, consuming excessive amounts of sugar, especially from highly processed foods, can contribute to metabolic dysfunction, fatty liver, and other health problems. It is important to focus on reducing overall sugar intake while improving the quality of the diet.
The importance of considering protein intake
Protein is important for muscle mass and overall health, but the optimal amount of protein varies depending on individual factors. Adequate protein intake is crucial for longevity and maintaining muscle mass, but excessive protein consumption may not necessarily provide additional benefits. Recommendations for protein intake should consider factors such as age, lifestyle, and individual health goals.
Importance of Building Muscle and Strength
Building muscle and strength is crucial for overall health and longevity. While some may associate muscle building with bodybuilding, it is important to note that having sufficient muscle mass and strength is beneficial for everyone, regardless of size or appearance. Low muscle mass, known as sarcopenia, is associated with increased mortality and a higher risk of diseases. Building muscle does not require intense training or a bodybuilding regimen. It can be achieved through various resistance exercises such as bodyweight exercises, carrying groceries, or even practicing yoga. As we age, muscle mass and strength naturally decline, making it imperative to prioritize strength training to maintain functional ability, stability, and mobility. Overall, the focus should be on having functional muscle mass and strength, rather than aiming for excessive muscle growth.
The Role of Protein in Muscle Health
Protein intake is essential for maintaining and promoting muscle health. Many people, especially as they age, tend to underconsume protein, which can lead to muscle loss and other negative health effects. Studies suggest that consuming an adequate amount of protein, around 1.2 to 1.5 grams per kilogram of body weight, promotes muscle mass, strength, and overall health. Protein can be obtained from various sources such as lean meats, poultry, fish, dairy products, legumes, and plant-based sources like tofu. It is important to distribute protein intake evenly throughout the day, aiming for 20 to 40 grams of protein per meal. Adequate protein intake becomes even more crucial as individuals age, as older adults tend to eat less protein due to decreased appetite. To ensure optimal muscle health, it is recommended to meet protein needs through a balanced diet or consider supplementation if necessary.
The Impact of Exercise and Movement on Health
Regular exercise and movement are vital for overall health and well-being. While there are various types and intensity levels of physical activity, any form of movement beyond sedentary behavior offers significant health benefits. Engaging in low-intensity activities like walking, gardening, or house chores can positively impact cardiovascular health, cognition, and longevity. Resistance training, such as bodyweight exercises, weightlifting, or Pilates, helps improve muscle strength and function, supporting mobility and stability. High-intensity interval training (HIIT) provides additional cardiovascular benefits and can be an effective way to improve fitness. The key is to find activities that are enjoyable, sustainable, and align with individual abilities and preferences. Even small increments of movement throughout the day, such as taking short walks or opting for the stairs, contribute to overall health. It's important to start where you are and gradually increase intensity and duration of physical activity based on personal goals and capabilities.
The Benefits of Creatine Supplementation
Creatine supplementation has shown numerous benefits for physical and cognitive health. Creatine, naturally produced in the body and obtained from dietary sources like meat and fish, plays a crucial role as an energy buffer in cells. By supplementing with creatine, individuals can optimize their energy systems and experience improved physical performance, strength gains, and muscle function. Creatine has also been linked to cognitive benefits, particularly in older adults, with studies suggesting improved cognitive performance and potential positive effects on mental health. The recommended daily creatine intake is around 5-10 grams, which can be obtained through creatine monohydrate supplements. It is important to choose high-quality supplements and ensure they have been tested for impurities. Creatine supplementation offers a simple and affordable way to enhance physical and cognitive performance for many individuals.
This extra special – and slightly different – episode of the podcast is for anyone who’s ever felt confused about best practice for good health. If you’ve wondered which diet is the best one for your health, or if you are confused about how much protein you should be consuming - or whether a little bit of alcohol has any health benefit at all - then I have just the guest for you.
Dr Tommy Wood is Assistant Professor of Paediatrics and Neuroscience at the University of Washington, US. He holds a degree in biochemistry from Cambridge, a medical degree from Oxford, achieved his PhD in physiology and neuroscience in Oslo, and has published papers and lectured across the globe. It’s fair to say that when it comes to health and longevity, Tommy knows what he’s talking about. And that’s exactly why I invited him back onto my podcast for the third time.
He, like myself, is passionate about empowering individuals to take control of their health by simplifying the wealth of information that exists and giving people practical, realistic recommendations. In today’s conversation, Tommy and I work through a list of common areas of confusion when it comes to our wellbeing. And together we try to put the received wisdom in context, summarise the evidence, and then give nuanced, practical advice.
We begin with alcohol, and Tommy explains that while there are no proven health benefits to drinking it, there are caveats. And that becomes a theme for this conversation. Nothing is all good, or all bad - context is always key.
Next, we cover caffeine and its effect on performance, cognitive function, gut health, stress and, again, sleep. Then we dive deep into the hot topic of sugar, ultra-processed foods, continuous glucose monitors (CGMs) and other trackers.
We go on to tackle protein, the minimum effective dose for exercise, the importance of building muscle, and the supplements we might want to consider taking. And for every subject we cover, Tommy exposes the common pitfalls in research methods and tells us what the science can show, but also what it can’t.
There are so many mixed messages out there when it comes to our health. Our hope is that this conversation offers a valuable lesson in critical thinking and context, and highlights the importance of taking a personalised approach to your health.
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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