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Unlock the secrets to a healthier, longer life by mastering the science behind protein intake. Discover the critical role of animal protein in maintaining lean body mass, boosting metabolic health, and combating age-related muscle loss. We challenge traditional views and outdated guidelines, bringing you insights from recent research and experts in the field to help you reassess the power of protein in your diet.

With less than 10% of Americans achieving optimal metabolic health, it's time to rethink how much protein we really need. We explore groundbreaking studies by Dr. Luke von Loon and others that highlight the benefits of higher protein consumption for muscle synthesis, lasting well beyond 24 hours. By understanding how our ancestors thrived on protein-rich diets, you'll gain a new appreciation for why your body efficiently uses protein and how it can transform your health and physique.

Dive deeper into the specifics of protein optimization, as we discuss the ideal range of 1.2-1.6 g/kg/day for maintenance and up to 1.6 to 2+ grams per kilogram per day for anabolic muscle growth and strength. Learn about the superior amino acid profiles in animal proteins and the essential role of branched-chain amino acids and potassium. We also cover the benefits of creatine and how word-of-mouth communication can be a powerful tool for sharing these life-changing insights. Embrace a diet rich in animal protein and healthy fats, while cutting out sugars and processed carbs, to achieve a more vibrant, healthier you.

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In this first Health Edge podcast of 2025, Mark Pettus MD and John Bagnulo PhD, MPH review a 2024 study published in The Journal of Nutrition.

https://www.sciencedirect.com/science/article/abs/pii/S002231662400289X?via%3Dihub

https://www.thehealthedgepodcast.com

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In this Health Edge recording, Mark describes a model of integrative health-lifestyle medicine that is distinctly different from current allopathic disease-based models. He examines the metabolic perfect storm of insulin resistance and inflammation as passports to accelerated aging, chronic complex disease risk and poor quality of life or healthspan. His slides can be downloaded at www.thehealthedgepodcast.com

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In this episode of the Health Edge I review a recent meta-analysis examining the magnitude of cardiovascular benefit from taking statins for elevated LDL in both primary and secondary prevention.

JAMA Intern Med. 2022;182(5):474-481. doi:10.1001/jamainternmed.2022.0134 Published online March 14, 2022.
https://pubmed.ncbi.nlm.nih.gov/35285...

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Do you ever feel like everything you've been told about healthy eating seems to be teetering on the edge of being overturned? Welcome to a mind-bending exploration where we question the status quo, particularly the demonization of full fat dairy and saturated fats. I'm diving deep into a groundbreaking study suggesting that pentadecanoic acid, a saturated fat found in full-fat dairy could actually promote health and contribute to our longevity. We challenge the shortcomings in the traditional medical model and its ability to promote health, and ponder the rapid expansion of knowledge in the information age.

Our journey continues as we venture into another exciting discussion on the potential essential role that pentadecanoic acid plays in our bodies. A compelling study indicates that a deficiency of this saturated fat could contribute to chronic diseases. We're not trying to persuade you to change your dietary habits overnight, but rather, we invite you to question, learn, and make informed decisions about your health. As we wrap up, we highlight the importance of natural, whole foods in our diet and delve into how our modern lifestyle could be impacting our health. So, are you ready to embark on this journey into the world of saturated fats, dairy, and optimal health?

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In a world where health advice is abundant, it can be challenging to sift through conflicting data and headlines. One such contentious issue is the connection between red meat and type 2 diabetes. On this episode of The Health Edge, we take a critical look at this connection and aim to provide a balanced perspective on this often polarizing topic.

The episode focuses on a recent study from the Harvard School of Public Health that has purportedly found a connection between red meat consumption and type 2 diabetes. This study suggests that red meat consumption increases the risk of diabetes by 62%. However, upon further scrutiny, we find that the absolute risk difference between meat-eaters and non-meat eaters is a mere 0.52% versus 0.37%. Furthermore, the study relies heavily on food frequency questionnaires, a method known to have numerous inherent flaws, thus raising questions about the study's overall impact.

The world of nutritional epidemiology is complex and fraught with potential pitfalls. One of the most significant issues is the use of confounding variables, factors that can interfere with the results of a study. For instance, when considering red meat consumption, how do we separate the impact of the meat itself from the other components often associated with it, such as high-fat sauces or refined grains? Additionally, inaccuracies in data collection methods, such as the use of food frequency questionnaires, can further muddy the waters.

These epidemiological studies are not without their merits, as they often provide hypotheses that merit further exploration. However, it's important to remember that quality nutritional research can be elusive. Therefore, the focus should not just be on what food one consumes, but also the overall nutrition and lifestyle factors.

To truly understand the implications of such studies, it is vital to consider the overall nutrition and lifestyle of an individual. A person's health is not just determined by their food choices but also their overall lifestyle. Factors such as physical activity levels, sleep patterns, stress levels, and even social determinants of health play a significant role in determining health outcomes. A hamburger consumed by a physically active person who maintains a balanced diet may not have the same health implications as the same hamburger consumed by a sedentary individual with a diet rich in processed foods.

In conclusion, while it is essential to remain informed about the latest nutritional research, it's equally important to approach these studies with a critical eye. While the connection between red meat and type 2 diabetes is a topic that continues to garner attention, it's clear that more comprehensive research is needed. The key takeaway is that your health is not solely determined by individual food choices but by a complex interplay of lifestyle factors. As always, the best approach is to maintain a balanced diet, stay active, and make informed decisions about your health.

For a thoughtful and more detailed review of this study and studies like this I highly recommend Zoe Harcombe's PhD terrific work. https://www.zoeharcombe.com/

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Ready to have your understanding of BMI flipped on its head? We're diving into an intriguing study that suggests a BMI lower than 25 might be linked with decreased mortality. That's right, what you've been told about the ideal BMI could be all wrong. We also tackle the waist to hip ratio, showing you how to measure it and why it might be a better health marker than BMI. So, grab a tape measure and prepare for a health knowledge overhaul.

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Are you ready to unlock the mysteries of protein and its pivotal role in our dietary intake? Strap in as we guide you through the complex world of essential amino acids, and the significant part they play in our bodies. We discuss the importance of achieving a balance in your protein consumption, focusing on the dietary reference intakes, and the potential risks of under-consuming protein. Discover why 25 grams of protein per meal can be beneficial for you, and the distinctions between plant and animal-based protein sources.

Unravel the potential of different essential amino acids and the exceptional benefits of branch chain amino acids found in dairy and egg products. Did you know they are crucial for muscle sparing? We explore this and more, including the importance of sulfur-containing amino acids, typically found in animal proteins, for detoxification and various physiological processes. Discover the vital collateral nutrients, like B12, Vitamin D, DHA, heme-iron, and zinc, found in animal food sources that are easily absorbed and more bioavailable in our systems.

Dive deeper into the world of IGF-1 and its significant role in brain health. We examine its importance for neurogenesis, cognitive preservation, anti-oxidant, and anti-inflammatory processes. Learn about the potential risks and benefits of controlling IGF-1 levels, including an increased risk of breast and prostate cancer, and its balancing act with insulin resistance. We also delve into the unique role branched chain amino acids play in stem cell development and brain health. Lastly, find out how strength training and exercise can influence IGF-1 binding proteins, and why this could be a game-changer for managing IGF-1. Join us in this enlightening conversation as we enhance your understanding of protein intake and sources.