Fork U(niversity)
Not everything you put in your mouth is good for you.
There’s a lot of medical information thrown around out there. How are you to know what information you can trust, and what’s just plain old quackery? You can’t rely on your own “google fu”. You can’t count on quality medical advice from Facebook. You need a doctor in your corner.
On each episode of Your Doctor’s Orders, Dr. Terry Simpson will cut through the clutter and noise that always seems to follow the latest medical news. He has the unique perspective of a surgeon who has spent years doing molecular virology research and as a skeptic with academic credentials. He’ll help you develop the critical thinking skills so you can recognize evidence-based medicine, busting myths along the way.
The most common medical myths are often disguised as seemingly harmless “food as medicine”. By offering their own brand of medicine via foods, These hucksters are trying to practice medicine without a license. And though they’ll claim “nutrition is not taught in medical schools”, it turns out that’s a myth too. In fact, there’s an entire medical subspecialty called Culinary Medicine, and Dr. Simpson is certified as a Culinary Medicine Specialist.
Where today's nutritional advice is the realm of hucksters, Dr. Simpson is taking it back to the realm of science.
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Navigating GLP-1 Medications and Building a Healthier You: A Fork U Guide
Introduction: The Revolution Starts Here
Welcome to Fork University, where science meets sarcasm, and healthy eating gets a reality check. Today, we’re diving into the world of GLP-1 medications, like Ozempic and Zepbound—those little injections making waves in the weight loss and metabolic health scene. Spoiler alert: Even if needles aren’t your thing, this advice is gold for anyone looking to improve their relationship with food (yes, even you, cereal-at-midnight enthusiasts). So, grab a cup of tea (ginger if you’re nauseous), and let’s get started.
Breaking Free from Diet Culture: Goodbye, Guilt
Ah, diet culture. That pesky little voice whispering, “Carbs are evil,” or “You’re only worthy if you can squeeze into those jeans from 2012.” Here’s the deal: Diet culture sucks, and it’s time to boot it out of your life. Here’s how:
Focus on Health Over Appearance
“Strong, not skinny” isn’t just a gym bro mantra. Celebrate wins like better blood sugar control or climbing stairs without feeling like you ran a marathon.
Neutralize Food Labels
No food is inherently “good” or “bad.” (Except maybe that mysterious gas station sushi. Proceed with caution.) All foods can fit into a balanced diet—just maybe not all at once.
Ditch Unrealistic Media
Swap those Instagram influencers with body-positive accounts. Life is too short for filter-fueled comparisons.
Taming Side Effects: Fiber, Hydration, and the Art of Not Overeating
GLP-1 medications are game-changers, but they come with their quirks. Here’s how to navigate the rocky road of side effects:
Constipation: The Fiber Fix
Fun fact: Only 10% of Americans eat enough fiber. No wonder our colons are grumpy. Fix that with:
Whole Grains: Brown rice, quinoa, oats—because white bread is so 1990.
Legumes: Beans, chickpeas, lentils—fiber heroes and fart-inducing legends.
Supplements: Citrucel or Metamucil work in a pinch, but food first!
Hydration: Sugar-Free Isn’t Always Your Friend
Not all hydration packets are created equal. Skip the sugar-free gimmicks and opt for options like Pedialyte. Bonus points if you grab the popsicles—because who doesn’t love reliving childhood?
Nausea: Avoid the Grease Trap
High-fat foods + GLP-1 = a stomach rebellion. Swap fried chicken for grilled and save yourself the bloat. Greek yogurt and peppermint tea are your new besties.
Building Healthy Habits: Small Steps, Big Wins
Forget the “eat less, move more” mantra. Here’s what actually works:
Mindful Portions
At restaurants, box up half your meal right away. Or embrace the kids’ menu—yes, you might even score a toy.
Protein with Purpose
Greek yogurt, beans, and protein shakes are your go-tos. But don’t let diet culture trick you into thinking protein is the only macronutrient that matters.
Celebrate Non-Scale Victories
Fitting into old jeans? Amazing. Cooking a new recipe? Even better. Toss the scale if it’s ruining your day—you’re more than a number.
Long-Term Success: Sustainable, Not Perfect
GLP-1 medications are tools, not magic wands. They’re here to help you build a healthier relationship with food, not to police your every bite. Remember:
Moderation Wins: That scoop of ice cream isn’t your downfall. Balance it out with nutrient-rich meals.
Be Patient: Rapid initial weight loss (thanks, glycogen, and water) will slow, but consistency pays off. A pound a week equals 52 pounds a year. Do the math and cheer yourself on.
Conclusion: Fork U’s Final Wisdom
GLP-1 medications are here to support you, not define you. Focus on health, ditch the guilt, and enjoy the journey. And don’t forget: Consult a real, western-trained physician and a dietitian. Chiropractors and green juice influencers don’t count. Ok, I sometimes drink some green juice.
GLP-1: Eating for Long-term Health
Episode 61
Friday, December 20, 2024 • Duration 12:25
Beyond the Scale: Eating for Long-Term Health, Not Just Weight Loss
Weight loss is often the first thing people think about when starting GLP-1 medications like semaglutide or liraglutide. These medications are powerful tools for helping manage appetite and regulate the body’s hunger hormones. But here's the real truth: losing weight is just one part of the story. To truly thrive, you need to focus on eating in a way that nourishes your body, supports your health, and promotes long-term well-being.
Think of it this way: GLP-1 medications do the heavy lifting when it comes to managing hunger and cravings. Your job is to provide the right fuel for the machine. You’re not eating to lose even more weight—you’re eating to support your body so it runs like a high-performance car.
GLP-1 Medications Take the Lead; Your Diet Supports the Process
When you’re on GLP-1 medications, weight loss isn’t a result of extreme dieting or restrictive food rules. These medications work by regulating your appetite, making it easier to avoid overeating and stick to reasonable portions. They help your biology work with you instead of against you.
So, if the medication is doing most of the work, why does your diet matter? It’s simple: food is what keeps your body functioning at its best. While GLP-1 helps control hunger, what you eat still determines your energy levels, heart health, mental clarity, and long-term disease risk.
Instead of focusing on cutting calories, the goal should be to pack every meal with nutrients that fuel your body and help it recover from the years of stress and inflammation caused by poor eating habits. This isn’t about restriction—it’s about nourishment.
The Mediterranean Diet: A Gold Standard for Health
When it comes to eating for long-term health, the Mediterranean diet is one of the best approaches. It’s not a restrictive diet where you count every calorie or ban entire food groups. Instead, it’s a way of life, focusing on fresh, whole foods that nourish your body and taste great.
Why the Mediterranean Diet Works
The Mediterranean diet emphasizes vegetables, fruits, whole grains, healthy fats like olive oil, lean proteins, and a little bit of red wine. Yes, wine! Studies have consistently shown that people who follow this diet reduce their risk of heart disease, diabetes, and even cognitive decline (Estruch et al., 2013; Singh et al., 2022).
The Science Behind Olive Oil and Omega-3sDon’t Get Stuck on ProteinDASH Diet: A Sensible Partner for GLP-1Longevity and the Blue Zones DietPutting It All Together: Practical TipsCitations:
Ancestral Diets and Logical Fallacies
Episode 52
Wednesday, June 19, 2024 • Duration 13:43
Ancestral Diets and Logical Fallacies
There is an appeal to ancient history: the idea that ancient beings were either "designed"—as from a creator—or "evolved" to eat in a certain way. Both are logical fallacies, but both are meant to be the "ex-cathedra" in a debate.
You read these logical fallacies in communities that claim they understand this. Here are some comments you will get:
Our ancestors ate xyz (fill in the blank) and never had the modern chronic diseases
Our teeth have (canines/molars), so we were designed to eat only (meat/plants)
You won't see broccoli on the walls of caves
If we ate like our ancestors, we would be in great health.
Appealing arguments, but they are as flawed as they are simply incorrect.
What Do We Know About Early Humans?
Of the early human records, they are based on precious little data. Consider in the fossil record we have about our ancestors? And by the way, where do we start?
If we begin with homo sapiens, we have been around as a species somewhere between 70,000 to 250,000 years.
Often the "low-carb" community will conflate distant cousins of homo sapiens as direct ancestors. Most of them were not but were a branch on the tree of evolution that are only related to us.
Homo Erectus
Perhaps the best adapted was the homo erectus, which was around for two million years. It is doubtful that homo sapiens will make it that long, but we can hope.
Most fossil finds come from Australia and Asia - where they not only foraged but also established some organized hunting.
Fossil Records
There are about 6000 fossils of early man. That's it. Just 6,000. When we look for fossils of our particular, such as early homo sapiens, we have enough fossils that we might fill up a school bus.
How long did they live? It turns out we know. Many died around the age of 35 years. So why do we want to eat like they did?
Recent DiscoveriesHunter-Gatherers
Rice and Fruit or Carnivore
Episode 51
Wednesday, May 8, 2024 • Duration 13:12
Rice and Fruit or Carnivore
The rice diet successfully treated malignant hypertension. Today, we have medications that treat malignant hypertension. Before the 1940s, there were no drugs available to treat this disease, resulting in death from untreated malignant hypertension within six months. Despite the best medical care available, President Franklin Delano Roosevelt died from this disease.
History of the Rice Diet
Walter Kempner developed the rice diet to treat malignant hypertension. For example, failing kidneys would be given a reprieve with a diet low in sodium and protein. Then removal of saturated fat would allow some recovery of the heart.
In a disease that had 100 percent death in six months, Kempner's results were amazing. For example, in Kempner’s original cohort of 192 people, only 25 patients died. In addition, 107 patients showed significant improvement (from 200/112 mm Hg to 149/96 mm Hg) with the diet. Equally important, heart size decreased in 66 of 72 patients. Moreover, cholesterol was reduced in 73 of 82 patients. Finally, retinopathy improved or disappeared completely in 21 of 33 patients.
"Therapeutic results are little short of miraculous," noted an editorial in the New England Journal of Medicine.
The Rice Diet
Patients were first hospitalized. The diet consisted of white rice, sugar, fruit, fruit juices, vitamins and iron. Total calories were 2,000 with 20 grams of protein and 150 mg of sodium.
Kempner kept careful records of his patients. Reporting success and failure is a key to academic transparency. Finally, the ability to reproduce the data in other centers provided the final key to Kempner's work.
Contrast the Carnivore Diet
The carnivore diet is popular among young, buff men whose living is made by promoting and coaching this diet. They sell the diet based on classic marketing techniques used for overweight patients.
Lose weight without trying
No need to log your food
Eat as much as you want
No Science in the Carnivore DietNo Academic ResearchersConcerning CommentsUniversity StudiesDon't Do The Rice Diet
Grains on the Mediterranean Diet
Episode 50
Wednesday, April 10, 2024 • Duration 13:14
The Benefits of Whole Grains in Your Diet
I want to take you back in time. While we talk about the Mediterranean diet not being a diet of culture but a pattern of eating – it still had its origins in the Mediterranean.
The original Mediterranean diet was described as far back as 500 BC in the Ilead. The ancient Greeks ate whole grains, fruits, vegetables, pulses, and a bit of fish. Red meat was rare.
While red meat may not have been a dietary staple for the Ancient Greeks, it was consumed during feasts, festivals, and special occasions.
Cows were considered sacred gods, like Zeus, and their slaughter was for religious ceremonies and consumed during feasts
The majority of the population received protein from fish, poultry, legumes, and whole grains.
The First Olympics
This was the diet of the first Olympians, as well as the Romans. Ancient Greeks worshiped the body, as you can see from the statues, as well as our language.
We get the word gym from the Greek word “gymnasion," which translates to a place to exercise naked. But those gyms not only had a place to train but also schools, where literature, philosophy, math, and music were taught, as well as a social gathering place.
We also get Diet from the Greeks, which originates from “diaita,” meaning the “way of life” or a manner of living. The Greeks had a balanced approach to health and well-being, emphasizing diet, exercise, and the mind.
Gym bros and bro science were yet to be invented.
Ancient Grains
Could those Olympians of old who ate diets filled with whole-grain cereals have been wrong? Or could it be that those grains of the past were different from today’s grains?
If you’ve ever been on a “low carb” diet, one of the first food groups you eliminate are grains.
As you dutifully got rid of the last bit of joy in your life, you feel it was the cost to have your weight drop.
You might have thought – "Grains are evil."
Low Carb Life Without GrainsFinding Joy in the Mediterranean DietIt's the GlutenCeliac DiseaseCarnivore's TakeGrains are Evil - "They" SayIf you have celiac disease...Gluten-free for Everyone
Secrets to Cooking Fish
Episode 49
Friday, March 15, 2024 • Duration 10:53
Learn to Cook Fish
Fish is not only a healthy option but also a versatile ingredient that can be transformed into a myriad of mouthwatering dishes. Whether you're a seafood aficionado or looking to expand your culinary repertoire, mastering the art of cooking fish can elevate your cooking skills to new heights. In this article, we'll explore the techniques and recipes to create delicious fish dishes that will impress even the most discerning palates.
Cooking Methods:
Grilling: Grilling fish over an open flame adds a smoky flavor and beautiful charred marks. Brush the fish with oil to prevent sticking, and cook for a few minutes on each side until opaque and flaky.
Baking: Baking fish in the oven is a simple and foolproof method. Place seasoned fish fillets on a baking sheet lined with parchment paper and bake at 375°F (190°C) for 10-15 minutes, depending on the thickness of the fish.
Pan-Searing: Pan-searing fish in a hot skillet creates a crispy exterior while keeping the inside moist and tender. Heat oil in a skillet over medium-high heat, then add the fish and cook for 3-4 minutes per side until golden brown.
Steaming: Steaming fish is a healthy cooking method that preserves its delicate flavor and texture. Place seasoned fish fillets in a steamer basket over boiling water and steam for 6-8 minutes until cooked through.
Delicious Fish Recipes:
Now that you're familiar with the basics of preparing and cooking fish let's explore some mouthwatering recipes to try at home:
Lemon Herb Grilled Salmon: Marinate salmon fillets in a mixture of lemon juice, olive oil, garlic, and fresh herbs. Grill over medium heat for 4-5 minutes per side until charred and cooked through. Serve with a squeeze of fresh lemon juice.
Baked Cod with Garlic Butter: Place cod fillets in a baking dish and top with a mixture of melted butter, minced garlic, lemon zest, and chopped parsley. Bake in the oven for 15-20 minutes until flaky and tender.
Pan-Seared Sea Bass with Mango Salsa: Season sea bass fillets with salt, pepper, and paprika. Sear in a hot skillet for 3-4 minutes per side until golden brown. Serve with a refreshing mango salsa made with diced mango, red onion, jalapeno, cilantro, and lime juice.
Health Benefits of Fish Consumption
Episode 48
Friday, March 1, 2024 • Duration 15:44
Health Benefits of Fish Consumption
Fish consumption has been linked to various health benefits due to its rich nutritional profile. The health benefits of fish consumption include cardiovascular health, brain function, and well-being. Because fish are a rich source of omega-3 fatty acids, vitamins, minerals, and other nutrients, they are an important part of a balanced diet.
Fish, the Most Ancestral Food
Fish has long been recognized as a valuable source of essential nutrients beneficial for human health. Seafood is a staple part of the diet across different cultures and regions. Since most of the first human communities were coastal, fish were a common source of food.
Cardiovascular Health Exceeds Risk
Regular fish intake reduces the risk of cardiovascular diseases, such as coronary heart disease and stroke (Mozaffarian & Rimm, 2006). That study showed that the benefits of fish intake exceed the potential risks. Even for women of childbearing age, the benefits of modest fish intake, excepting a few selected species, also outweigh the risks. The heart health effect comes from the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found abundantly in fatty fish species (Kris-Etherton et al., 2002). These fatty acids exert anti-inflammatory, antiarrhythmic, and vasodilatory effects, lowering blood pressure and triglyceride levels and reducing the formation of blood clots (Calder, 2015).
Brain Function
Fish consumption has also been associated with improved cognitive (brain) function and a reduced risk of brain disorders such as Alzheimer's disease. The omega-3 fatty acids EPA and DHA play a crucial role in brain health (Gómez-Pinilla, 2008). Epidemiological studies have consistently shown a positive correlation between higher fish consumption and better memory (ref). Moreover, research suggests early-life exposure to seafood has long-term brain benefits and decreases age-related cognitive decline (Wurtman et al., 2009).
Nutrient Profile, Such as Vitamin DWhere to Buy Your Fish
Reducing Dementia with Diet
Episode 47
Thursday, February 15, 2024 • Duration 13:53
Three Great Diets
The Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) are all great eating patterns. Each diet focuses on different aspects of health.
Mediterranean Diet
The Mediterranean diet comes from the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. High in the consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, fish, and moderate amounts of poultry, dairy, and red wine. Shown to decrease the risk of heart disease and cancer and to improve longevity.
DASH Diet
Discussed in last week's podcast (ref). DASH (Dietary approach to stop hypertension) was developed to prevent and manage hypertension (high blood pressure). Focuses on increasing intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting sodium, saturated fats, and cholesterol.
MIND Diet
Developed by researchers at Rush University Medical Center as a hybrid of the Mediterranean and DASH diets, with a focus on brain health and reducing the risk of neurodegenerative diseases like Alzheimer's disease. It also emphasizes the consumption of fruits, vegetables, whole grains, nuts, olive oil, fish, poultry, and beans while limiting the intake of red meat, butter/margarine, cheese, pastries/sweets, and fried/fast foods.
Three Diets are Branches of the Same Tree
The Mediterranean, DASH, and MIND diets share some common elements. All focus on whole foods and plant-based sources of nutrients. The Mediterranean diet emphasizes health and longevity. While the DASH diet targets hypertension and cardiovascular health. Finally, the MIND diet specifically supports brain health to reduce the risk of neurodegenerative diseases.
1. Rush Memory and Aging Project:
A study conducted by researchers at Rush University Medical Center followed over 900 older adults for an average of 4.5 years. Findings showed that individuals who closely adhered to the MIND diet had a substantially lower risk of developing Alzheimer's disease, with a reduction in risk ranging from 21% to 53%, depending on the level of adherence. ( )
2. Columbia University Medical Center Study:3. Alzheimer's Disease Neuroimaging Initiative (ADNI):4. Systematic Reviews and Meta-Analyses:5. Mechanisms of Action:Diagnosis of Alzheimer's Disease.Genetics of Dementia1. APOE ε4 Allele2. Presenilin Genes (PSEN1 and PSEN2)3. Amyloid Precursor Protein (APP) Gene4. TREM2 Gene5. Other Genes
DASH, The Best Diet You've Never Heard Of
Episode 46
Tuesday, February 6, 2024 • Duration 11:56
Abstract:
The Dietary Approaches to Stop Hypertension (DASH) diet is a widely recognized dietary pattern designed to lower blood pressure and promote cardiovascular health. I will attempt to provide an in-depth review of the DASH diet, its origins, key principles, health benefits, and potential limitations. It also explores the scientific evidence supporting its efficacy and applicability in various populations. Furthermore, this paper discusses practical considerations for adopting the DASH diet and its potential future developments in the field of nutrition and health.
1. Introduction
The DASH diet, or Dietary Approaches to Stop Hypertension, is a dietary plan primarily developed to combat hypertension (high blood pressure). DASH has since gained recognition for its broader health benefits. Hypertension is a major risk factor for cardiovascular diseases, including heart disease and stroke. Therefore, the DASH diet is essential to reducing these health risks.
2. Origins and Development
The National Heart Lung and Blood Institute (NHLBI) developed the DASH diet in a study known as the DASH-Sodium Study. The primary objective of the DASH-Sodium study was to investigate the effect of dietary patterns on blood pressure, in particular, the effects of sodium intake. Researchers aimed to design a diet that could effectively lower blood pressure without medication. The DASH diet emerged from this study as a dietary pattern rich in nutrients and low in sodium, saturated fat, and cholesterol.
3. Key Principles of the DASH Diet
The DASH diet emphasizes the consumption of nutrient-rich foods while limiting the intake of sodium, saturated fats, and cholesterol. Key principles of the DASH diet include:
High Consumption of Fruits and Vegetables: The diet encourages individuals to consume a variety of fruits and vegetables, providing essential vitamins, minerals, fiber, and antioxidants.
Lean Protein Sources: Lean proteins like poultry, fish, and plant-based options such as beans, lentils, and tofu are recommended to replace high-fat animal proteins.
Whole Grains: The DASH diet emphasizes whole grains like brown rice, whole wheat, oats, and quinoa, which are rich in fiber and nutrients.
Dairy: Low-fat or fat-free dairy products are included to provide calcium and protein without excess saturated fat.
4. Health Benefits of the DASH Diet5. Scientific Evidence6. Applicability and Limitations7. Practical Considerations8. Future DevelopmentsIt is America's Mediterranean Diet9. Conclusion
Health Benefits of Limiting Red Meat
Episode 45
Thursday, January 25, 2024 • Duration 17:51
Did You Try the Carnivore Diet?
Did you try the carnivore in January? A month of red meat, eggs, and butter? If you did, you probably lost weight. If you lost weight, you felt better. The Carnivore crowd will point to weight loss as proof of superiority.
But did you worry that this might not be the healthiest diet for you long-term? Is it healthy? In short, the answer is no.
Perhaps you remember on a previous podcast, we talked about the beer and sausage diet. On that diet, Evo, the pod god who distributes this podcast, lost weight every month he was on the diet. In addition, his weekly lab work -sorry for all the jabs Evo - improved every week he was on the diet.
Could you argue that drinking beer and eating sausage is a good diet? You could, and that same logic is what the carnivore crowd uses to convince people the carnivore diet has merit.
Simplicity, is Thy Name Carnivore?
What could be simpler than eating a diet of just red meat? Who doesn't like a good steak? If you just eat steak or red meat, you will lose weight. When you lose weight, you will feel better. And your labs might improve. You might think it is paradoxical that your cholesterol level went down - it isn't; that is just a result of giving up junk food and weight loss.
Every diet has a honeymoon phase, where people think they can do the diet "forever."
Then reality comes home:
The diet becomes boring, and one note
There is an undeniable increased risk of heart disease and cancer
Maybe you got hemorrhoids or developed diverticulitis
Finally, in social situations, you become that person - the one who could only eat red meat - the reverse vegan
FORK U
Today, on Fork U, we will discuss the latest low-carb fad: the Carnivore diet, the denial that goes into those who make up the diet, and the risks of an all-meat diet.
I'm Dr. Terry Simpson, and this is Fork U.
Fork University
Carnivore DietThe Biotruth of EvolutionPaleolithic Man and BiotruthModern Hunter Gather Societies Eat MeatVegetables are poison: Lectins, Oxylates, and anti-nutrientsThe Most Bioavailable FoodWeight Loss and the Carnivore DietIs Red Meat Consumption like Smoking?Meat, the Seven Countries Study
What makes this diet so effective? It’s packed with anti-inflammatory foods that stabilize blood sugar, protect your heart, and even support a healthy gut. A healthy gut, in turn, improves everything from digestion to mental health. Plus, the Mediterranean diet is enjoyable and sustainable—no weird powders, no flavorless meals, just real food.
Olive oil is the cornerstone of the Mediterranean diet. This liquid gold is rich in healthy monounsaturated fats and compounds that act like natural anti-inflammatories, similar to ibuprofen (reference here). Add in fish like salmon and sardines, which are full of omega-3 fatty acids, and you’ve got a winning combination for your heart and brain.
Protein is important, especially for preserving muscle mass while losing weight. But many people fall into the trap of making protein the center of every meal, ignoring the other nutrients their body needs. Loading up on chicken breasts and protein shakes might seem like a good idea, but it leaves little room for the variety that keeps your meals balanced.
Here’s the good news: with a Mediterranean-style diet, you can get plenty of protein from diverse sources. Legumes like lentils and chickpeas are not only high in protein but also rich in fiber, which helps with digestion and keeps you full longer. Fish, especially fatty fish like salmon or mackerel, provides protein alongside heart-healthy omega-3s. Even red meat is allowed—just keep it to about 4 ounces a day, roughly the size of a deck of cards.
The key is to think beyond animal proteins. A balanced plate includes plenty of plant-based options, ensuring you get a variety of vitamins, minerals, and antioxidants. This diversity supports your overall health and keeps your meals exciting.
If the Mediterranean diet feels too free-spirited for you, consider the DASH diet (Dietary Approaches to Stop Hypertension). DASH emphasizes fruits, vegetables, whole grains, and lean proteins while keeping sodium intake low. It’s designed to lower blood pressure, but it also reduces the risk of heart disease and supports weight loss. (reference click here)
Like the Mediterranean diet, DASH isn’t about counting calories or cutting out entire food groups. It focuses on nutrient-dense, whole foods that fuel your body. For people on GLP-1 medications, DASH is an excellent choice because it reduces the risks associated with metabolic conditions like high blood pressure and insulin resistance.
Weight loss might be your current goal, but the long-term focus should be on living a healthier, longer life. That’s where the Blue Zones come in—regions of the world where people live to 100 and beyond. Their secret isn’t just genetics; it’s their diet and lifestyle.
Blue Zone diets are plant-forward, filled with vegetables, legumes, whole grains, and healthy fats. Meals are simple, minimally processed, and often enjoyed with family and friends. These communities teach us that eating well isn’t about obsessing over macronutrients—it’s about creating habits that support your body over a lifetime.
In Okinawa, Japan, for example, people eat a diet rich in sweet potatoes, tofu, and seaweed, and they follow the principle of hara hachi bu, or stopping when they’re 80% full. This practice prevents overeating and ensures they maintain a healthy weight without ever going hungry. Reference click here
If you’re on GLP-1 medications and want to focus on long-term health, here are some tips to get you started:
Make Vegetables the Star: Fill at least half your plate with colorful veggies. They’re packed with nutrients and low in calories.
Choose Whole Grains: Swap out refined carbs like white bread and pasta for quinoa, brown rice, or whole-grain options.
Enjoy Healthy Fats: Use olive oil liberally, snack on nuts, and add avocado to your meals. These fats are essential for brain and heart health.
Diversify Your Protein: Include a mix of lean meats, fish, legumes, and nuts. Aim for variety rather than relying on one source
Focus on Balance, Not Perfection: Follow the 80/20 rule—eat well most of the time, but don’t sweat the occasional treat. A slice of pizza or scoop of gelato won’t derail your progress.
The Big Picture: Nourish, Don’t Restrict
GLP-1 medications make it easier to manage your weight, but the real magic happens when you pair them with a diet that supports your health. The focus isn’t on eating less—it’s on eating smarter. By following a Mediterranean or DASH-style diet, you can give your body the nutrients it needs to thrive while enjoying food that tastes amazing.
Remember, this isn’t just about what the scale says. It’s about feeling energized, reducing your risk of chronic diseases, and setting yourself up for a healthier future. So, grab a plate of roasted veggies, drizzle on some olive oil, and toast to your long-term health. Your body will thank you for it.
Santacroce L, Bottalico L, Charitos IA, Haxhirexha K, Topi S, Jirillo E. Healthy Diets and Lifestyles in the World: Mediterranean and Blue Zone People Live Longer. Special Focus on Gut Microbiota and Some Food Components. Endocr Metab Immune Disord Drug Targets. 2024;24(15):1774-1784. doi: 10.2174/0118715303271634240319054728. PMID: 38566378.
Grosso G, Laudisio D, Frias-Toral E, Barrea L, Muscogiuri G, Savastano S, Colao A. Anti-Inflammatory Nutrients and Obesity-Associated Metabolic-Inflammation: State of the Art and Future Direction. Nutrients. 2022 Mar 8;14(6):1137. doi: 10.3390/nu14061137. PMID: 35334794; PMCID: PMC8954840.
Singh, B., et al. (2022). "Mediterranean Diet and Cognitive Function: A Systematic Review." Nutritional Neuroscience.
At this point, someone in the audience will be bound to say - "They lived longer if you take into account infant mortality."
When we date a fossil and see when it died, we don't average the infant mortality of the time.
Bones and teeth from seen people, and isolated teeth, were reported recently. These came from a cave in Morocco. As these teeth are from about 15,000 years ago. Hence, the diet was before the advent of agriculture.
Evidence points to plants being a major part of these hunter-gatherer's menu. As plants can be stored by hunter-gatherers all year round to protect against seasonal prey shortages. Thus, there is a regular food supply.
The famous caveman diet- life wasn't so simple.
When people of the carnivore tribe try to convince you about their diet, they invoke the mighty hunter.
A better term was that our ancestors survived by being fishers, gatherers, and scavengers.
Hunger isn't an issue
Marketing phrases used by hucksters for years to trap people unhappy about their weight.
The carnivore diet relies on anecdotes, not evidence. Testimonials rule Facebook and YouTube sites. There are no publications about the diet. Finally, many in the carnivore community push against medicine. Conspiratorial thinking is strong, with phrases like this:
Doctors want you to be sick
The Medical Community wants to push pills
Vegetables have anti-nutrients
Try to raise a concern about how this diet would increase the risk of heart disease, and they double down with misinformation. They will deny the evidence showing that high cholesterol leads to heart attacks and strokes. Or make the claim that if you are "metabolically healthy," you don't need to worry about cholesterol.
There are no academic research scientists following people trying the carnivore diet.
That means there is no transparency about the results. In addition, there is no accountability for any bad results.
Those who promote the diet include Paul Saladino, a physician who doesn't see patients and makes his income selling supplements.
The Liver King, who doesn't follow the diet, was caught using performance-enhancing drugs.
Shawn Baker is an orthopedic-trained surgeon who lost his medical license and makes his money promoting the carnivore diet. The New Mexico Medical Board ordered the "voluntary and permanent surrender" of Baker's medical license in 2017. "This action was based on failure to report adverse action taken by a healthcare entity and incompetence to practice as a licensee." He had his license reinstated but is not seeing patients for anything more than coaching for $150 for half an hour.
Ken Berry also lost his medical license for inadequate infection prevention in his offices. He has regained his license.
Some comments left on a recent YouTube video by Shawn Baker include:
A patient developed painful neuropathy from vitamin B6 toxic levels. He quit the carnivore diet and vows never to return
Another patient developed high oxylate levels. More kidney stones come from eating red meat than spinach - sorry, Paul Saladino.
One noted fasting glucose increased to 126, which we call diabetes. Saturated fat is not a friend of the pancreas and increases insulin resistance.
Another noted worsening kidney function with his filtration rate decreasing by 23 percent.
Multiple complaints about LDL, including one that went from 148 to 353
Psoriasis is often touted as being healed with this diet, but one noted their psoriasis spreading and getting worse. Red meat is highly inflammatory and not the optimal diet for people with psoriasis. Although psoriasis will come and go spontaneously, a carnivore diet is the worst diet for these patients.
Gynecomastia was noted by one male, and if you look at many carnivore shirtless salesmen of scams, you will see they also suffer from gynecomastia - those aren't pectoral muscles, those are breasts. Red meat can increase estrogen levels greatly.
Not once did Shawn Baker instruct these people to see their regular doctor for appropriate treatment and follow-up. Hopefully, this will change.
Do a research study with human subjects in a university, and there will be an independent board looking over the results. If there are any adverse results, those are reported to the research board, and sometimes studies are stopped because of too many adverse events. When results are published, both the good and the bad - like Kempner's work - are reported.
The rice diet is for historical purposes only. The Mediterranean Diet is a far superior and more balanced diet. With over 13,000 peer reviewed publications, the Mediterranean Diet is the current pattern of eating that we recommend.
Eating burgers without the bun, breakfast without toast, no pastries, no bread, no pasta, no rice, and you were losing weight. Lots of confirmation bias.
Oh those heady early days of a low carb diet, losing weight, feeling better, maybe even noticing cholesterol improved. Hard to sustain though, and did you ever get tired of steak?
Now you come here and find the best diet is the Mediterranean diet. Lots of peer reviewed literature to support it.
Then you wondered what in grains was evil. The first easy thought was that it all breaks down to glucose, and glucose is evil.
Unless you know biochemistry and realize no, that’s not it. Your body runs on glucose.
And maybe you read about celiac disease and gluten as its trigger. Maybe some blogger convinced you that wheat in America is filled with gluten, and this is the problem.
Unable to sustain a low-carb diet, you return to the joy of the morning pastry or dessert, all the while thinking grains are what caused the weight to return.
Now you come to the Mediterranean Diet, and whole grains, not refined grains, are on the menu.
Still, you are suspicious, and you think – maybe it was the gluten.
Or what happens if you come to the Mediterranean diet and have Celiac disease and gluten causes horrific issues?
But should we all avoid gluten? And can we have a Mediterranean diet if we must be gluten-free?
Should the ancient Greeks become Carnivores instead of those grizzly men who are on a diet now associated with the healthiest people on planet Earth?
Clearly not. Eating too much red meat is associated with increasing heart disease and cancer, while the Mediterranean diet is associated with less heart disease and cancer.
Carnivores like pointing to the ancient wrestler Milo of Croton, who ate twenty pounds of meat a day. They fail to mention that he also ate twenty pounds of bread and drank 18 pints of wine while training. Funny, they all talk about the meat. –There are always outliers, and Milo was one.
When Milo trained, he carried a calf, and as the creature grew, he kept carrying it. He won about six Olympic medals (560 BC).
While we don’t know details, it is odd he ate meat, since his mentor Pythagoras – of the theorem – thought eating meat was unhealthy and made people wage war.
And despite what the low-carb and carnivore community tells you, Whole grains have been associated with decreased risk of diabetes, less obesity, and lower rates of cancer and heart disease.
Whole grains have a lot of fiber. In fact, whole grains are one of the fiber rich portions of the foods you eat.
Gluten is a protein found in many grains, like wheat, but not all grains. Do you know how to stretch dough? Like pizza, the reason you can do it is gluten.
For most of us, gluten isn’t an issue. But for about one percent of the population, gluten can exacerbate an auto-immune response against your small bowel.
If you have celiac disease and have gluten in your diet, your bowel will be harmed. Thus, you will not effectively absorb nutrients. Many with celiac disease have anemia from an inability to absorb iron.
Most patients with celiac disease will feel bloated with gas, sometimes diarrhea, or even constipation. They might have chronic fatigue or weakness due to a lack of nutrients. In children, it often leads to weight loss. In adults, it can manifest in weight gain.
The symptoms are vague and not specific, but they are part of a history that we see with our patients.
Since the symptoms are so general, many people advocate a gluten-free diet. Some have written books about how gluten causes issues in everyone, and we should avoid it. This is incorrect, but it does sell a lot of books.
Incorporating Gluten-Free Whole Grains
Here are some easy ways to add gluten-free whole grains to your Mediterranean-inspired meals:
Quinoa: Swap traditional grains like couscous with quinoa in salads, pilafs, or stuffed vegetables. Quinoa is a complete protein and offers a nutty flavor that complements Mediterranean ingredients well.
Brown Rice: Use brown rice instead of traditional pasta in dishes like risotto, stir-fries, or alongside grilled fish or chicken. Brown rice provides a hearty texture and adds a dose of fiber to your meal.
Millet: Experiment with millet in place of bulgur wheat in tabbouleh salads or use it as a base for grain bowls topped with roasted vegetables and a drizzle of olive oil.
Buckwheat: Incorporate buckwheat flour into your baking for gluten-free bread, pancakes, or crepes. You can also use cooked buckwheat groats as a nutritious alternative to traditional grains in salads or as a side dish.
Amaranth: Add amaranth to soups, stews, or porridge for a nutrient-packed boost. Its slightly nutty flavor pairs well with Mediterranean spices and herbs.
My favorite is oatmeal. But make sure you get oats that were ground away from wheat. Bob’s Red Mill has a gluten free oat that you can use. Since oats are a staple of my morning breakfast you might find these a great choice.
Finally, corn is a whole grain. Good to add to salads, and my favorite cowboy caviar dish.
By incorporating gluten-free whole grains into your Mediterranean diet, you can enjoy a diverse range of flavors and textures while reaping the nutritional benefits of these wholesome ingredients. Whether you're looking to support digestive health, manage blood sugar levels, or simply explore new culinary horizons, there's a gluten-free whole grain waiting to elevate your next meal.
Whole grains are a powerhouse of nutrition, offering a range of health benefits that make them an essential part of a balanced diet.
Why Gluten-Free Whole Grains?
But what if you have celiac disease and cannot tolerate gluten?
Gluten is a protein found in many grains. It is responsible for stretching dough, like pizza.
If you do not have a problem with gluten, there is no reason to avoid gluten. But if you have celiac disease, gluten must be avoided.
The Mediterranean Diet
The Mediterranean diet is renowned for its focus on fresh fruits and vegetables, lean proteins, healthy fats, and whole grains. By incorporating gluten-free whole grains into this already nutritious diet, you can further enhance its health benefits while catering to dietary restrictions or preferences.
Conclusion
By incorporating gluten-free whole grains into your Mediterranean diet, you can enjoy a diverse range of flavors and textures while reaping the nutritional benefits of these wholesome ingredients. Whether you're looking to support digestive health, manage blood sugar levels, or simply explore new culinary horizons, there's a gluten-free whole grain waiting to elevate your next meal.
But omega-3 fatty acids are not the only benefit of eating fish. Fish are also a rich source of various essential nutrients vital for human health. Vitamin D, in particular, is naturally abundant in fatty fish and plays a crucial role in bone health, immune function, and mood regulation (Holick, 2007). These include high-quality protein, vitamins (such as vitamin D and B-complex vitamins), and minerals (such as selenium, iodine, and zinc) (Kris-Etherton et al., 2002). Furthermore, the bioavailability of these nutrients from fish is superior to other dietary sources, including supplements. Thus, fish consumption is an efficient means of meeting nutritional requirements (Rosell & Appleby, 2006).
Fish Farms
Aquaculture, the farming of fish and aquatic organisms, has undergone significant advancements in recent years, leading to improvements in sustainability, efficiency, and product quality. Fish Farms have had significant problems in the past. In the last fifteen years, there has been an improvement in environmental management strategies and sustainable farming practices.
Those practices have changed my mind about seafood. Consequently, you can now buy quality farm-raised seafood, which adheres to the high standards of any food. Hence, I now recommend some farm-raised salmon.
Demand for Fish May Outstrip our Oceans
As global demand for seafood continues to rise, aquaculture has emerged as a crucial industry for sustainable meeting this demand. Farm-raised fish play a vital role in supplementing wild-caught fisheries and ensuring food security for a growing population. In recent years, advancements in aquaculture techniques and practices have led to significant improvements in the efficiency, sustainability, and quality of farm-raised fish.
Technological Innovations
Technological advancements have revolutionized the aquaculture industry. Automation and robotics have streamlined tasks such as feeding, monitoring water quality, and harvesting, reducing labor costs and minimizing human error. Some previous issues with farmed fish include high quantities of forever chemicals in their feed. However, advances in the use of alternative ingredients, such as plant proteins and oils, have enhanced feed efficiency and reduced reliance on wild-caught fish for feedstock (Tacon & Metian, 2008). Genetic selection and breeding programs have also played a crucial role in developing strains of fish with desirable traits, such as faster growth rates, disease resistance, and improved feed conversion ratios (Gjedrem et al., 2012).
Environmental Management
Some fish farms have been environmental disasters. Thus, Government and private groups have persuaded some fish farms to change their practices. Sustainable aquaculture practices prioritized environmental stewardship and minimized the impact of fish farming on surrounding ecosystems. For example, combining clams and oysters with salmon farms to use nutrients more efficiently and reduce waste (Chopin et al., 2001).
Closed-containment systems, such as recirculating aquaculture systems (RAS), decrease the risk of disease transmission and minimize the discharge of pollutants into the environment (Martins et al., 2010). Additionally, advancements in water treatment technologies, such as biofiltration and ozone disinfection, help maintain water quality and reduce the environmental footprint of aquaculture operations (Summerfelt & Vinci, 2008).
Quality and Safety Assurance
Antibiotic use in fish farms, much like antibiotic use in the cattle industry, has changed to where antibiotics are only used when needed for disease. Fish that have had antibiotics are not sold on the market until the antibiotics and disease have cleared their system. Furthermore, advancements in packaging, transportation, and cold chain management help preserve the freshness and nutritional integrity of farmed fish from harvest to consumption.
Advancements in aquaculture technology, environmental management practices, and quality assurance measures have led to significant improvements in farm-raised fish production. These advancements increase the efficiency and sustainability of aquaculture operations. In addition, they also enhance product quality, safety, and traceability. Moving forward, continued investment in research and innovation is essential to further the progress of the aquaculture industry. Thus ensuring long-term viability as a source of nutritious and sustainable seafood.
Many organizations buy their seafood from reputable organizations. Be that wild fish or fish farms. Those organizations include:
Blue Apron
Cheesecake Factory
Hello Fresh
Whole Foods
Pacific Catch
PCC Community Markets
Mars Petcare
Compass Group
California Fish and Grill
Blue Sushi Saki Grill
Plank Seafood Provisions
Costco
Mom's Organic Market
Conclusion
In conclusion, fish consumption offers many health benefits, from cardiovascular protection to cognitive enhancement, due to its rich nutritional composition. The omega-3 fatty acids EPA and DHA, along with other essential nutrients found in fish, exert profound effects on various physiological processes, promoting overall health and well-being. Therefore, it is advisable to incorporate fish into one's diet, especially fatty fish species such as salmon, mackerel, and sardines.
References:
Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1851(4), 469–484.
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281.
Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation, 106(21), 2747–2757.
Morris, M. C., Evans, D. A., Tangney, C. C., Bienias, J. L., & Wilson, R. S. (2003). Fish consumption and cognitive decline with age in a large community study. Archives of Neurology, 60(7), 940–946.
Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA, 296(15), 1885–1899.
Rosell, M. S., & Appleby, P. N. (2006). Fish consumption and risk of stroke in men. Circulation, 113(2), e104–e105.
Wurtman, R. J., Cansev, M., Sakamoto, T., & Ulus, I. H. (2009). Use of phosphatide precursors to promote synaptogenesis. Annual Review of Nutrition, 29, 59–87.
Chopin, T., Buschmann, A. H., Halling, C., Troell, M., Kautsky, N., Neori, A., Kraemer, G. P., Zertuche-González, J. A., Yarish, C., & Neefus, C. (2001). Integrating seaweeds into marine aquaculture systems: a key toward sustainability. Journal of Phycology, 37(6),...
Researchers at Columbia University Medical Center examined the dietary habits of over 1,000 participants. Individuals who closely followed the MIND diet had a 53% lower risk of developing Alzheimer's disease than those with low adherence to the diet.
The ADNI study found that adherence to the MIND diet was associated with better cognitive performance and a reduced rate of cognitive decline over time.
Several systematic reviews and meta-analyses have summarized the findings of multiple studies investigating the association between the MIND diet and dementia risk. Overall, these reviews reveal that adherence to the MIND diet is associated with a significant reduction in Alzheimer's disease and dementia.
Components of the MIND diet, such as leafy greens, berries, nuts, whole grains, fish, olive oil, and poultry, have been linked to improved cognitive function and a lower risk of dementia.
More research is needed to elucidate the mechanisms underlying the protective effects of the MIND diet. Current evidence suggests that adherence to this dietary pattern can be a valuable strategy for reducing the risk of cognitive decline and Alzheimer's disease in older adults.
On TikTok, a non-physician said the only way to diagnose dementia was an autopsy. This is false. Alzheimer's disease is diagnosed based on established criteria. These are outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Also can be found in the National Institute on Aging-Alzheimer's Association (NIA-AA) criteria.
The healthcare provider will conduct a complete history and physical examination
Neuropsychological assessment may evaluate cognitive function, memory, attention, language, and executive function.
Blood tests can rule out underlying medical conditions, such as vitamin deficiencies (e.g., vitamin B12 deficiency), thyroid disorders, infections, metabolic imbalances, or kidney or liver dysfunction.
MRI or CT scans will be ordered to assess structural abnormalities in the brain or detect signs of conditions like stroke, brain tumors, or hydrocephalus. Genetic testing for mutations associated with familial Alzheimer's disease, cerebrospinal fluid analysis to assess for biomarkers associated with Alzheimer's disease (e.g., amyloid beta and tau proteins)
Several genetic factors are correlated, but not causative of, an increased risk of dementia, including Alzheimer's disease. Lifestyle changes can mitigate these. Hence, the MIND diet is important to those who have a genetic predisposition to dementia.
The apolipoprotein E (APOE) gene ε4 allele is the strongest known genetic risk factor for late-onset Alzheimer's disease. Individuals who inherit one copy of the APOE ε4 allele from one parent have an increased risk of developing Alzheimer's disease. while those who inherit two copies (one from each parent) have an even higher risk. Chris Hemsworth, who plays Thor in Marvel movies, has two copies of these genes.
Mutations in the presenilin 1 (PSEN1) and presenilin 2 (PSEN2) genes are associated with early Alzheimer's disease before 65. These mutations can cause abnormal processing of amyloid precursor protein, which leads to the accumulation of amyloid beta plaques in the brain.
Mutations in the amyloid precursor protein (APP) gene are also associated with rare cases of early-onset Alzheimer's disease. APP mutations can lead to the production of abnormal forms of amyloid beta protein, which contributes to the development of Alzheimer's pathology.
• Variants in the triggering receptor expressed on myeloid cells 2 (TREM2) gene have been identified as risk factors for late-onset Alzheimer's disease and other neurodegenerative diseases.
• TREM2 is involved in the regulation of the immune response and microglial function in the brain, and variants in this gene may affect the brain's ability to clear amyloid beta and other toxic proteins.
• Several other genes have been implicated in the risk of developing dementia, including genes involved in inflammation, cholesterol metabolism, synaptic function, and neuronal signaling pathways.
While genetic factors can increase the risk of dementia, they do not guarantee that an individual will develop the condition. Environmental factors and lifestyle factors (such as diet, physical activity, and cognitive engagement) play significant roles in determining an individual's risk of dementia. Additionally, not all cases of dementia are attributable to genetic factors.
Nuts, Seeds, and Legumes: These foods are encouraged as sources of healthy fats, fiber, and plant-based protein.
Limited Sweets and Sugary Beverages: The DASH diet restricts the consumption of sugary foods and beverages, reducing the intake of added sugars.
Sodium Restriction: The diet recommends limiting sodium intake to 2,300 milligrams per day (or 1,500 milligrams for individuals with hypertension, certain chronic conditions, or those at high risk).
The DASH diet offers a range of health benefits beyond blood pressure reduction:
Lowering Blood Pressure: Numerous studies have shown that the DASH diet can effectively lower blood pressure, particularly in individuals with hypertension.
Cardiovascular Health: The diet is associated with a reduced risk of heart disease, stroke, and other cardiovascular conditions due to its focus on heart-healthy nutrients and reduced saturated fat intake.
Weight Management: The DASH diet can help weight loss and weight management due to its emphasis on nutrient-dense, low-calorie foods.
Improved Lipid Profile: The diet can lower levels of LDL cholesterol (bad cholesterol) and improve HDL cholesterol (good cholesterol), further reducing the risk of heart disease.
Diabetes Management: The DASH diet may help individuals with diabetes manage blood sugar levels, as it encourages a balanced intake of carbohydrates, fiber, and protein
The effectiveness of the DASH diet has been supported by numerous clinical trials and epidemiological studies. For instance, the original DASH-Sodium trial demonstrated that the DASH diet could significantly lower blood pressure, with greater reductions observed when combined with sodium restriction. Subsequent research has reaffirmed these findings, highlighting the positive impact of the diet on cardiovascular health and well-being.
This was one of the few studies in which all the food was made for the participants.
While the DASH diet offers substantial health benefits, it may have limitations for some. Its emphasis on whole foods and fresh produce can be costlier and less convenient than processed alternatives. Cultural preferences and dietary restrictions may also pose challenges in adopting the DASH diet. Nevertheless, modifications and adaptations can be made to suit individual needs and preferences while maintaining the core principles of the diet.
For those interested in adopting the DASH diet, practical considerations include meal planning, grocery shopping, and monitoring sodium intake. Consulting with a healthcare professional or registered dietitian can provide personalized guidance and support.
The DASH diet continues to evolve as new research emerges in nutrition and health. Future developments may focus on tailoring the diet to specific populations, incorporating technological advancements, and exploring the impact of the DASH diet on additional health outcomes beyond hypertension.
DASH is a version of the Mediterranean Diet. You can see the same requirements for whole grains, vegetables, fruits, dairy, and legumes. It combines meats and fish depending on the calories and still uses primarily monounsaturated fats. There is no recommendation for or against alcohol in this diet. There is a strong recommendation to decrease sodium in the diet.
The DASH diet is a well-established dietary pattern with proven benefits for lowering blood pressure and improving cardiovascular health. Its emphasis on nutrient-rich foods, balanced nutrition, and sodium restriction makes it a valuable tool for reducing the risk of hypertension and related health conditions. While challenges may exist in adopting the DASH diet, its adaptability and potential for customization make it a practical and effective choice for individuals seeking to improve their dietary habits and well-being.
Where we make sense of the madness, bust a few myths, and teach you a little about food as medicine.
The carnivore diet, which primarily consists of animal products like meat, fish, and eggs, has become the latest low-carb fad. It is a controversial and extreme dietary approach. Proponents of the carnivore diet claim numerous health benefits. To be clear, the scientific evidence supporting these benefits is limited, and that long-term studies on the effects of the carnivore diet are lacking.
Paul Saladino, Ken Berry, and Shawn Baker are a few doctors who advocate for this diet. And oddly, none of them see private patients, although Saladino and Baker love showing their abs, and spend a lot of time in the gym.
Some claim the natural diet of humans is meat. This is a biotruth.
When someone tells you that “man was meant to eat” this or that – it is part of a logical fallacy known as a biotruth. A biotruth is an argument presented by someone with misunderstood notions of human biology and/or evolution but uses those false arguments to justify their views. In this case, how they eat.
You can extend that logical fallacy out: man was not meant to fly, so we shouldn’t be in airplanes. Primitive man did not have laboratories, so we should not have antibiotics.
You will see biotruth arguments from people who practice carnivore diets, as well as those who practice vegetarian (and vegan) diets. Often with photographs of our jaws and those of our ancestors – or they will say how we have a long or short intestine, and on that basis, we “were meant” to eat in whatever their view is.
As we evolved, were we better as plant eaters or meat eaters? Does it matter? It is an argument based in biotruth.
The carnivore diet is based on the premise that man had evolved during the Paleolithic era by eating meat. Furthermore, they state that when agriculture and domestication of animals came (10,000 years ago), man’s metabolism was unable to adapt to these new foods. They assert that the maladies of modern man come from foods such as grains and dairy products. That non-meat diets lead to heart disease, obesity, and diabetes – all from our evolutionary dysfunction.
Archeology has about 6000 fossils to make these assumptions. From those 6000 fossils, we find that early man:
Probably was more of a scavenger than a hunter - taking whatever meat something else killed and left behind
Gathering, especially roots and beans, kept humans alive
The most common things hunted were frogs and rabbits
Neanderthals and Homo Erectus, our cousins but not direct ancestors, did organized hunting; the Neanderthals, and homo sapiens began organization until perhaps 20,000 years ago.
Man ate grains even 30,000 years ago.
The view of man as a large game hunter is not from the evidence unless you count comic strips and movies.
Often, they refer to the Inuit, whose lifespan is about 50 (excluding infant mortality). They eat mostly sea creatures but have mummified evidence of atherosclerotic disease. The Hazda eat honey, fruit, and meat, and their average age of death is 50. Over half of their people don't make the age of 15.
The use of early man, or hunter societies, to state that we should be eating meat is factually incorrect.
Humans evolved not by eating meat. Humans evolved by eating anything they could, mostly plants. Early man did not evolve to live into the 90's.
The other comments go something like the "defense of vegetables against humans." This ignores the long-lived populations, who eat mostly plants and little meat.
Kidney stones are found more commonly among meat eaters than vegetarians. (ref).
Despite their protestations, Kale, spinach, beans, and broccoli are healthy for people.
The other argument is that meat contains the richest nutrients, and the most bioavailable food. Meat is a rich source of protein, the liver has a lot of vitamin D, and heme-iron is generally better adapted for iron deficiency. Meat is far from having all the nutrients a person requires. Red meat is rich in iron, zinc, B vitamins, and iron.
There is minimal fiber in meat. The carnivore crowd waives this off, stating that fiber isn't something humans need. In spite of the clear evidence that fiber decreases colon and rectal cancer, that fiber helps regulate blood sugar and cholesterol. Fiber is important to a healthy gut microbiome, and fiber prevents hemorrhoids as well as diverticulitis. Their assertion is false and painfully so - especially if you've had hemorrhoids.
Vitamin C is not abundant in meat. This lesson led to the discovery of citrus as a means of avoiding scurvy in sailors during the era of Discovery. A finding attributed to another surgeon, Dr. James Lind. Modern-day isn't without scurvy found among carnivore aficionados, such as musician James Blunt, who went on the carnivore diet.
Calcium is more abundant in dairy products and some vegetables, as is Folate. and omega-3 fatty acids. They tend to forget that farm-raised salmon has ten times the amount of omega-3 fatty acids as does the cow raised on and fed with high-quality grass all their life.
Weight loss occurs in a calorie deficit. There is no diet that cannot produce a calorie deficit. This has been demonstrated in great studies showing the equivalent of low-carb diets, and the Mediterranean diet are equal over time.
It has also been demonstrated in those showing the McDonald's diet, the cookie diet, the Twinkie diet, and our own - Beer and Sausage diet.
One simply gets tired of eating red meat, and you eat less of it. So instead of eating three thousand calories of multiple foods, you eat 2200 calories of meat, and you lose weight. Nothing to see here, folks, just another diet.
But there is a dark side to red meat. Just because you can lose weight and show all the physiological benefits of weight loss doesn't mean that a lot of red meat is good for a human. In fact, there is every evidence to state one should limit red meat.
There is always some headline grabber who states that eating red meat has the same risk as smoking. While red meat, as we shall see, has an increased risk of cancer, heart disease, and diabetes, it is not as risky as smoking cigarettes. As much as some anti-meat activists might like to frighten you, we assume you came here for the facts.
So, where did our studies begin?
Heart disease was an epidemic in the 1950s in the United States, primarily affecting white-collar men. However, when Ancel Keys heard that certain populations had almost no heart disease, he began a quest that resulted in the Seven Countries Study.
Briefly, people in some villages in the Mediterranean region ate less red meat. Some because they couldn't afford it, and it wasn't a traditional part of their cuisine.
Keys group studied 14,000 men from 16 villages in seven countries. Some of those cohorts, like in the United States and Finland, had high levels of red meat and saturated fat...
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