1 g of Omega-3 daily produced a noticeable reduction in epigenetic aging equivalent to 3.8 months slower after 3 years of use in mid 70s individuals.
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Daily Green tea and duckweed greatly reduces visceral fat.
The green-MED group further consumed green tea (3–4 cups/day) and Wolffia globosa (duckweed strain) plant green shake (100 g frozen cubes/day) (+ 800mg/day polyphenols) and reduced red meat intake.
The Open Access Study:
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Nice to know that green tea, probably walnuts, pomegranates and others might aid in reducing weight. And visceral fats. This discussion makes me remember a korean study about a substance called actiponin. Human study. ( I dont know if it was sponsored or not by actiponin interests). It has coms nice (CT scan) images of visceral fat loss.
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Cold immersion blunts the positive effects of resistance Training.
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Boosting mitochondrial health and nitric oxide using nitrates.
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He references the study below:
https://academic.oup.com/eurheartj/article/46/8/749/7928425
After adjustment for caffeinated and decaffeinated coffee intake amounts, sleep hours, and other confounders, the morning-type pattern, rather than the all-day-type pattern, was significantly associated with lower risks of all-cause (hazard ratio: .84; 95% confidential interval: .74–.95) and cardiovascular disease-specific (hazard ratio: .69; 95% confidential interval: .55–.87) mortality as compared with non-coffee drinking. Coffee drinking timing significantly modified the association between coffee intake amounts and all-cause mortality (P -interaction = .031); higher coffee intake amounts were significantly associated with a lower risk of all-cause mortality in participants with morning-type pattern but not in those with all-day-type pattern.
Data came from the much used National Health and Nutrition Examination Survey .
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The all-day coffee solution to poor mental energy. I’ve done it when I burned the candle at both ends for years at a time. I can imagine what truly unhealthy people have to do to function well at work. I think the all-day coffee behavior is a marker for poor health or at least a marker of addiction issues, which might also be a marker of poor health.
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@Beth wanted to make sure you caught this. He’s not sure it works, I’m not either, but more power to you.
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Thanks for that! I’ve heard about Esselstyn’s work and it sounds so very convincing.
I’d even be willing to do it, but aside from he and Ornish, I’ve never really heard anyone in recent years subscribing to the 0 oil idea. Well, maybe Dr Greger from Nutrition Facts does, and of course, his son who is the engine 2 diet guy.
In fact, I’ve been told to make a point of consuming olive oil, so I happy have more than I used to.
Giving up nuts and coffee would the hardest part for me, but if convinced, which I’m not, I’d do it tomorrow.
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As a child, Michael Greger watched his heart-diseased grandmother return from the brink of promised death.
Her cure was the low-fat Pritikin diet, and her Lazarusian return — a miracle to both young Greger and the entourage of doctors who’d sent her home to die — launched him on a mission to promote the healing power of foods.
Decades later, Greger hasn’t slowed down. Now an international lecturer, doctor, and voice behind the science-parsing website Nutrition Facts, Greger recently added “bestselling author” to his résumé. His book, How Not to Die, is a 562-page user’s guide for thwarting our biggest and most preventable killers.
His weapon of choice? The same one that saved his grandmother: a whole-food, plant-based diet.
Like many books advocating plant-based eating, How Not to Die paints nutritional science with a broad, suspiciously uncomplicated brush. Unprocessed plant foods are good, Greger hammers home, and everything else is a blight on the dietary landscape.
To his credit, Greger distinguishes plant-based from the less flexible terms vegan and vegetarian, and allows some freedom for humans to be human — “don’t beat yourself up if you really want to put edible bacon-flavored candles on your birthday cake,” he advises readers (page 265).
But the science, he asserts, is clear: any foray outside the proverbial broccoli forest is for pleasure rather than for health.
Despite its biases, How Not to Die contains treasures for members of any dietary persuasion. Its references are sprawling, its scope is vast, and its puns aren’t always bad. The book makes an exhaustive case for food as medicine and reassures readers that — far from tinfoil hat territory — being wary of the profit-driven “medical-industrial complex” is justified.
These perks are almost enough to make up for the book’s biggest liability: its repeated misrepresentation of research to fit the plant-based ideology.
Pritikin died at age 69 of leukemia. I had his book. The diet, to me, seemed prohibitively difficult.
Author of the article above is Denise Minger, an ex vegan (for a decade). Below is a sample of her work:
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I failed at giving uo cofffee. I am back to one double espresso every morning…I will try again…
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Funnily enough I have just (1 month ago) given up both. Coffee was easy as I was never a big coffee guru. I just drink green tea now which is what I have done for 20 years with periodic coffee added on top. Nuts were even easier as I ran out. As long as I don’t have nuts in my house I’m not tempted. If nuts ARE in my house there is no stopping me.
What I really want to do is quit caffeine as an everyday thing to save it for special occasions: poor sleep, need for super productivity, etc. Why do I drink caffeine after a great night of sleep? I think being addicted to anything is a sign of poor mental function. I don’t mean brain health but rather mental skill. It’s the essence of Freewill.
That’s what I’m aiming at down the road … to improve my mental skill to where I am not susceptible to addictions or unreasonable cravings. I’m not too far away at this point.
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@Joseph_Lavelle, I get you are giving up coffee so you don’t feel addicted.
@Curious, I’m curious why are you trying to give it up? I only hear it’s good for us? Same reason as Joe?
Because my latte is my favorite part of my day, I’ve gone all in and am waaaay too financially committed to my espresso set up to give it up short of learning it’s unhealthy. If it’s unhealthy, speak now because an espresso bar is being built next month!
I don’t feel I ‘need’ caffeine to function and don’t even notice feeling different afterwards, but I just need to be 100% all in or out in order to avoid a headache.
It’s funny, I actually hate the taste of coffee, but I don’t taste it because I use a cup of frothed soy milk (soy, to get 10 grams of protein out of the way!). I just love the ritual and it’s why I get out of bed in the morning! When I do Prolon, it’s the only thing I truly miss.
Granted, I do like it a little less these days only because my homemade almond milk was the stuff dreams are made off, but my focus on getting enough protein over the last year has ruined all parts of my life, so why not my latte too 
Joe, why are you getting rid of nuts, is it just because they are calorie dense? The extra saturated fat? I make an effort to use them for the nutrients and a little extra protein.
My sacrifice if getting rid of nuts would be nut milks and making cashew cream. I don’t care about snacking on them, although I make an effort to have a handful here and there for the nutrients, calories and protein.
Calorie dense plus no self control equals bad news. I’ve gone through cashews (delicious but carb heavy), pistachios with shells to slow me down (I got good at shelling them), walnuts (a few turned into a large handful turned into a handful in my breakfast and dinner and whenever I happened to remember them nearby).
No sources of added fats aside from fish oil (not delicious) are worth it to me. Sure walnuts and olive oil etc are healthy but only in small doses (which I can’t be trusted to do). I’ll just get my 40 plants per week in other ways.
Starting my latest FMD tomorrow. I’ve given up Greek yogurt (for 2 weeks now) to see if dairy is the reason FMD feels so good. Stay tuned.
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How have you felt on your two week dairy free trial?
And I get all that… as a WFPB person, I am thinking they are a plus for me, but I don’t love them like you do, so I can have small amounts.
Chocolate has always been my thing, but I no longer crave it. It was my identity, so I kind of miss that :).
I’ve been on LDN for a few months, and if I had to guess, that is what killed my craving. In fact, I think it’s taking most of my love of food away, which I don’t really like… now I’m one of those food is fuel people… argh, what a big yawn that is!! But I wouldn’t go back because I sleep like a baby!!! I am now to the point I’m upset if I only get 7 hours vs celebrating it as I used to. (Most of the sleep is from the rapa, but LDN took me over the finish line).
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I miss it but otherwise feel nothing different. If there was an inflammatory impact from dairy I can’t tell. But I was addicted to the Greek yogurt …finding ways to eat more and more. At the end I was eating it for breakfast every day, lunch on weekends and occasionally for dessert with muesli added. It had to go.
LDN is a definite craving killer. I tried it a couple years ago when I was chasing a knee pain solution. It didn’t work for my knee pain but totally killed my cravings for food. If it didn’t mess up my sleep I’d still be using it (it was a dosing thing I think).
Did you use it for at least a month?
I only ask because after my first couple weeks of it disrupting my sleep and making me feel a little off, I was sure I was going to give it up.
I commited to staying on it for at least a month to give it a fair chance… and thank goodness I did… it flipped and then it gave me incredible sleep.
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The thread @Josep started with this article.
"The coffee in the break room at work could contain high levels of substances that elevate levels of ‘bad’ cholesterol in your blood – but there’s a simple way to reduce them.
Diterpenes are compounds made by plants that have a variety of effects on the human body. Two of them – cafestol and kahweol – have been linked to increased levels of low-density lipoprotein (LDL) cholesterol. High levels of these compounds have been found in coffee, but it seems to depend on how you extract it."
“At a glance, espresso seemed to be the worst way to make coffee, with a median cafestol level of around 1,060 mg/L. But there were only four samples analyzed and their levels varied wildly, from 35.6 to a staggering 2,446.7 mg/L. As such, it’s hard to pull much meaning out of that.”
I have tried to reduce coffee as a means to increase my deep sleep and my REM. I know that cafestol and kahweol might be bad for lipids (LDL). And this article made me think that I should try to stop drinking espresso and see if that intervention affects my LDL and APOb.
But yes, I love my morning ritual. Choosing the beans, weighing and grinding them. Starting my very old machine. Weighing the espresso as I watch it pour down into the cup until the weight of the espresso in the cup is around double the weight of the coffee beans. Then tasting the creamy espresso. .
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