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How a Single Meal Can Cripple Your Arteries and Lungs

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What happens within hours of eating a high-fat meal? We are only as old as our arteries. What can we do to preserve arterial function as we age? A poor diet and sedentary behavior can lead to adverse aging processes, like impairment of the little power plants in our cells, which can result in free radical formation, oxidative stress, and inflammation, which lead to the artery dysfunction that can end in cardiovascular disease that ends us. In a series of videos I did about a decade ago, I discussed landmark research showing that a single high-fat meal could cripple artery function within hours of consumption, compared to no change with a low-fat meal, as you can see below and at 1:04 in my video Saturated Fat Causes Artery and Lung Inflammation . In the study, the high-fat meal that so crippled artery function included Sausage and Egg McMuffins from McDonald’s. How do we know the sausage, egg, or cheese was to blame? What about the crappy carbohydrates in the biscuits or somethi...
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What Is the Best Poop Position?

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The Squatty Potty is put to the test. Previously, I’ve talked about the potential efficacy of prunes and dried figs to keep us regular. What influence does body position have on defecation? While squatting continues to be the traditional position for people in Asia and Africa, Westerners have become accustomed to sitting on toilet seats. When we do that, we sit upright, and our poop is forced to make a nearly 90-degree turn, the “anorectal angle,” which you can see below and at 0:37 in my video The Best Poop Position for Constipation . Now, that’s a good thing in terms of keeping us from pooping our pants every time we sit down. But when it comes to doing our business, toilet posture defeats the purpose of our body’s brilliant design—like trying to drive a car without releasing the parking brake. Yet, many physicians are hesitant to discuss “such an unmentionable bodily function,” or they may just be ignorant. Doctors don’t know squat. Of course, this is coming from someone who ow...
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Can Ultra-Processed Foods Be Fixed by Tweaking Their Nutrients?

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What happened when ultra-processed foods were matched for calories, sugar, fat, and fiber content in the first randomized controlled trial? In the United States, “junk food” is often used to describe less-healthy foods, like candy, ice cream, and chips, but there isn’t a consistent definition, so nutrition researchers came up with the concept of ultra-processed . The term “ultra-processed food”—if you want to call it that— describes industrial formulations that are typically seen in those long list of ingredients, which, besides salt, sugar, and fat, aren’t typically found in any cookbook, like various flavors, sweeteners, colors, emulsifiers, and other additives used to imitate real foods or to hide undesirable qualities of the final product. This roughly corresponds to my idea of “red light foods” in my traffic light system, in which, ideally, we should maximize intake of green light foods, minimize yellow light foods, and avoid red light foods. Indeed, most of what people eat a...
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How the Fight to Ban Trans Fat Was Won

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What was the secret to the public health community’s triumph when past attempts to regulate the food industry failed? There are three broad approaches to mediating the ruin of risky choices: inform people (like using labeling), nudge people (for example, by offering financial incentives), or directly intervene to make the activity less harmful. Which do you think prevented more car fatalities: mandating driver education, labeling cars about crash risk, or removing the human element altogether by just making sure airbags are installed? There are public education nutrition campaigns, ranging from “sugar pack” ads on public transit that inform consumers about the amount of sugar in soft drinks to “Hot Dogs Cause Butt Cancer” billboards that educate about the link between processed meat and colorectal cancer, as shown here and at 0:52 in my video How We Won the Fight to Ban Trans Fat . But is there a way to make products nutritionally safer in the first place? The ban on trans fats...
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Why Healthy Fast-Food Menu Options Can Backfire

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Adding a healthy option can actually drive people to make even worse choices, thanks to a mind-blowing glitch of human psychology. In 2017, and to much fanfare, menu labeling for calorie counts began to be mandated in national chain restaurants. Consumers should have the information needed to make healthy food choices outside the home, right? It makes sense that caloric information on menus will help people limit their food intake to stay within their daily energy needs. But it didn’t work. It turns out calorie labels are not effective, shaving off an average of eight insignificant calories per meal. You could have totally predicted that. Why? Just as one might divine the value of front-of-pack traffic light labeling from the ferocity of the industry response against it, one could probably gauge the futility of calorie labeling by the ease with which some regulations have been passed. McDonald’s voluntarily started publishing calorie information nationally back in 2012 after a...
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Which Beans Best Block the Spread of Cancer?

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Which legumes are best at inhibiting the matrix metalloproteinase enzymes that allow cancer to become invasive? Although we’re spending billions of dollars on fancy new types of chemotherapy, the overflowing sink that is cancer treatment is expected to rise by about 70% over the next two decades because drugs are being used to merely mop up the mess rather than turn off the faucet. You can’t really give drugs to people to prevent cancer because of the side effects and cost, but there is said to be “overwhelming…evidence that the dietary bioactive compounds found in whole plant-based foods have significant anticancer and chemopreventive [cancer-preventing] properties.” I’ve previously talked about the impact of diet and nutrition on the 10 hallmarks of cancer. The bottom line is that evidence points to a diet that includes minimal animal products and, perhaps more importantly, maximal plant foods. Some foods that seem to be especially beneficial include fruits (especially berries), ...
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A Persistent Pesticide Is Linked to Alzheimer’s Risk

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How can we avoid the breakdown products of pesticides that may increase the risk of Alzheimer’s disease as much as if you carried APOE e4, the so-called Alzheimer’s gene? Although there is a growing list of Alzheimer’s disease susceptibility genes, those genes account for less than half of all Alzheimer’s cases. Here is the “single most compelling” piece of data on the potential control we have over the disease: When it comes to identical twins with the exact same genes, if one gets Alzheimer’s, the other usually does not. So, we have to think about all the other contributing factors beyond just genetics. There’s a list of chlorinated pesticides, including DDE (a metabolite of DDT), that the U.S. Environmental Protection Agency has classified as probable human carcinogens. But in a study—which I’ve mentioned in a video on pesticides and cancer—blood levels of DDE and other pesticides were associated not with increased cancer mortality, but increased risk of other-cause mortality. ...
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