Issue #351: Food Isn't That Complicated
Good morning. It’s Tuesday, June 4th.
Stat of the Day
The percentage of Americans that find it hard to understand what foods are best for our health. (McKinsey)
Learn
It’s Not That Complicated
It seems like eating the right food is really complicated. Everyone online loves a good fight. And they need to promote their own protocols in order to sell more - even if that’s just selling clicks.
Stop Listening to Anyone Selling a Specific Diet.
But it’s not just social media that’s out there trying to confuse us.
In just the three years from 2020-2022, there were 45,668 peer-reviewed nutrition studies. Most of these studies are partially or fully funded by food companies.
In one of the biggest studies from Tufts School of Nutrition and Science, we were told that Lucky Charms - yes, little marshmallows with artificial dyes and processed (I guess) “grain” - are far better for us than eggs.
Go crazy on those Frosted Mini Wheats? 🤦♂️
But the reality is that healthy eating isn’t that hard to figure out. It might be hard to do, but it’s not hard to know what’s healthy and what’s not.
Oh and those Lucky Charms are not.
The media loves to give us headlines on these controversial claims - going back to those pesky eggs.
Both of these headlines are near the top of the same google search “Eating Eggs Can be Hazardous to our Health” and “6 Reasons Eggs are the Healthiest Food on the Planet.”
Eating the Right Fuel
Our metabolic health determines the rest of our health. And our metabolic health is based on giving our cells the right amount of the right fuel.
Dr. Peter Attia calls out that just about every chronic disease - cancer, Alzheimer’s, heart disease, type 2 diabetes - are “diseases of civilization.” They are based not on the problem of scarcity, but the problem of abundance.
We eat too much and we eat the wrong things. These things are tied together.
When given unlimited, all you can eat ultra-processed food we consume way more calories than when we have unlimited access to whole foods.
NOTE: This was an actual study where health participants were living in a lab for a month - 2 weeks on a processed diet, 2 weeks on real food and they could eat as much as they wanted.
There’s no doubt that there’s some nuance when it comes to what’s best to eat. It’s also true that everyone is different and requires different fuel for their own cells.
And sure we should focus on getting all the nutrients we need - like Omega-3 and Urolithin A (why we devoted entire issues to both). But let’s take care of the big issue first.
At the end of the day - the biggest problem is just eating too much shit.
When we surveyed our readers - most said they eat pretty healthy. Similarly, I like to think I do as well.
But when I actually pay attention to what I eat (like that time I wore a CGM) - it becomes obvious that I eat way more processed food than I thought. I mean it’s 70% of what’s on the shelves in the grocery store so it’s kinda hard to avoid.
I don’t drink soda or sugar-laced drinks, but I love tortilla chips - crazy high refined carbs. I eat way too much rice and normally go for tacos instead of a grain-free bowl or salad.
So before worrying about all the little arguments you read online - just pay attention to what matters most -
NOT eating too much sugar and ultra-processed food - stop feeding your cells what they don’t need.
But do feel free to go ahead and eat those eggs!
Try
Food Inventory
Spend a week doing a quick inventory on what you’re eating.
You don’t have to count every calorie - just take note of what percentage of your food is coming from added sugar, refined carbs, and stuff in boxes with ingredients you can’t pronounce.
See if you can eliminate or substitute a couple of these processed foods to whole foods. It’s your metabolic health that’s going to power your mind and body - get the right fuel to keep that engine at the highest performance for the next 25+ years.
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Measure
Blood Urea Nitrogen (BUN)
Some of what happens from those metabolic processes in our body create toxic byproducts that we’ve got to get rid of. If we don’t - they can cause massive damage.
Carbon dioxide, lactic acid, uric acid (from too much fructose), creatinine and homocysteine to name a few. Then there’s ammonia and urea.
Ammonia is a nitrogenous waste product of protein metabolized into amino acids, and it’s highly toxic to the body. When ammonia is created, the liver quickly converts ammonia into urea as part of the aptly named urea cycle.
Urea is a much less toxic nitrogenous waste product that can flow through the bloodstream to the kidneys to be processed out of the body.
What’s my value
Blood urea nitrogen (BUN) measures the amount of urea nitrogen in the blood. BUN is primarily used to assess kidney function, but BUN levels can also reflect the liver’s ability to convert ammonia. So two organs for the price of one…
The unit of measure is milligrams per deciliter (mg/dL):
Normal: 7-20 mg/dL
Optimal: 10-15 mg/dL
If levels are trending high - consider increasing your water intake and lowering protein in your diet. If you’re already above the maximum in the normal range consult with a trusted healthcare provider.
If levels are trending low - assess your diet - e.g., protein intake, balanced nutrients, and avoid overhydration. Also, address your liver health - avoid alcohol and certain toxins (pesticides, high fructose corn syrup, heavy metals).
Review medications: Evaluate current medications with a healthcare provider to determine if they may be affecting kidney or liver function.
In the News
The Loneliness Curve: New research indicates that loneliness peaks in young adulthood and late life, forming a U-shaped curve of social isolation. Find out how to break the curve. (NYTimes)
Kristen Bell + Michelle Obama = Sweet Enough: PLEZi Nutrition, co-founded by Michelle Obama, is a Public Benefit Company promoting healthier habits among children. Kristen Bell joins the company as an investor and brand partner to sell kids, and parents, on less sugar and higher fiber. (Source)
Better Gut Health: Looking for a healthier gut? Check out these 3 foods from health expert Lori Shemek that can help. (X)
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.