Thread by @maxlugavere

I’ve recorded over 250 episodes of my health science podcast The Genius Life since 2018. Here are 10 of the biggest, most impactful takeaways:

1. Omnivory is the way. There is no evidence that plant-exclusive diets, or meat-exclusive diets, are optimal. Both plants and animals provide nutrients that are important for good health and incorporating both is a smart idea.

2. Calories matter, and so does where they come from. Low quality, ultra-processed foods tends to drive hunger, whereas minimally processed foods tend to be more satiating. Just eating less works but often results in failure until food quality is improved.

3. Protein is king; it's satiating, supports muscle tissue, and isn't easily stored as fat. When trying to gain muscle and/or lose fat, set your protein target to 1.6g/kg of “ideal” weight. Then modulate carbs/fat in accordance with what will be most sustainable for you.

4. Protein quality matters, and animal protein is the highest quality protein on a number of metrics. If you’re eating enough protein, this doesn’t matter so much, but if you undereat it like many do (especially vegans/vegetarians), the differences are significant.

5. Ketogenic diets do have important implications for brain health that we need to talk about, but going carb-free isn’t optimal for most people. Glucose-yielding carbs support physical performance and hormones, among other things.

6. Fiber isn’t an essential nutrient, but it seems important. For example, it supports the gut microbiota and is linked with lower inflammation and longer lifespan. Still, individual tolerances vary and microbiome science is in its nascent stages.

7. Exercise is medicine for the body and brain. We are designed to move! Both aerobic and strength-building exercises are key, and you don’t need to have a fancy gym membership. Whatever you do, focus on building strength and a solid aerobic base.

8. You can find “evidence” to support almost any claim, and diet zealots know how to wield this power very cleverly and effectively. Stick with humble ones who are always learning and use words/phrases like “may,” “possibly,” and most of all, “I don’t know.”

9. Physical health influences mental health, but the inverse is also true. Mental health can have a major impact on your physical health. Whether it’s spending more time doing what you love or quitting that toxic relationship, learn to mind your mind.

10. Don’t major in the minors. Prioritize sleep, stress mitigation, exposure to nature, morning sunlight (to anchor your body’s circadian rhythm), exercise, quality nutrition, hydration, and basic supplementation. These are the low hanging fruit that will get you 90% there.

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P.S. If you want to learn about these topics and more, subscribe to my podcast where I host fun, evidence-based conversation about nutrition, brain health, and aging. plnk.to/tgl