1. CAUSE OF OVERWEIGHT
The ACTUAL Cause of Obesity. Fat? With Tera Fazzino youtube.com/watch?v=GU7u-wuvOB8
Fattening foods are over 25% fat and over .3% sodium. Insulin resistance may be due to interference from fats, at least partially.
2. REDUCE SATURATED FATS
Are Seed Oils Causing the Diseases of Civilization? youtube.com/watch?v=9Qk2LEN6opQ&t=18s
Longevity improves when unsaturated fats are used in place of saturated fats or in place of white flour and sugar, but fats should still be less than 25% of the calories in a meal. Coconut oil is 100% fat, 80-90% of which is saturated fat (https://www.hsph.harvard.edu/nutritionsource/food-features/coconut-oil).
3. UNPROCESSED DIET IS BEST
Ultra-processed diets cause increased food intake. Unprocessed diets lower food intake.
youtube.com/watch?v=uMv2TZUSPdg
youtube.com/watch?v=8Ug1MnU6LKw
youtube.com/watch?v=fMwQp58Qg7Q
youtube.com/watch?v=LQZ9BPSS1_I
4. SOME FISH OIL SUPPLEMENTS ARE FAKE>
EPA & DHA are fish oils, which are excellent unsaturated fats. The fish oil sample supplement below contains over a third saturated fat. The unidentified oil is likely partly saturated fat as well. It’s more reliable to eat fish or seafood for these healthful fats, although some of the supplement companies are likely honest.
5. PESCO-VEGANS LIVE LONGEST>
Their diets include vegan foods plus some fish &/or seafood.
6. MEAT EATERS MORE PRONE TO DIABETES>
youtube.com/watch?v=qInpEKHdjXk&t=351s
youtube.com/watch?v=9Qk2LEN6opQ&t=1213s
7. MEAT EATERS MORE PRONE TO OVERWEIGHT>
8. GLYCEMIC INDEX>
High glycemic index foods raise blood sugar which can lead to diabetes. Beans are mostly below 50. youtube.com/watch?v=LQZ9BPSS1_I
Vegan versus Keto diet: Which is Best for Weight Loss and Health? Can Mediterranean Compete? youtube.com/watch?v=1sfwiqcfiVI
9. DIET & TELOMERE LENGTH>
Longer telomeres of DNA is associated with longer life. Meat eaters, processed food eaters and heavy drinkers have shortened telomeres and likely shorter lifespans.
youtube.com/watch?v=gWeht1QdpLc
10. BMI: BODY MASS INDEX>
BMI of 18.5-25 indicates healthy weight range. Meat eaters are more prone to higher BMI.
11. AVOID ULTRA PROCESSED DIET>
Ultra processed food has higher saturated fat and sodium content, which are fattening.
12. SATURATED/UNSATURATED FOOD CONTENTS>
Minimize Saturated Fats.
13. IS OIL HEALTH{FUL}?
Olive Oil, Walnut Oil & Avocado Oil are best.
youtube.com/watch?v=vaq2XD0AYD8
14. BEST DIET
youtube.com/watch?v=bUPjO-sWWmY&t=25s
Mediterranean Diet Guide: Food List, Meal Plan, Recipes (today.com)
youtube.com/watch?v=bUPjO-sWWmY
Here’s the Mediterranean food pyramid, from base to top:
Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes & seeds, herbs & spices: Consume these at every meal.
Fish and seafood: Eat at least twice a week.
Poultry, eggs, cheese, and yogurt: Eat in moderate amounts, daily to weekly, depending on the food {or avoid poultry entirely}.
Meats and sweets: Eat these only occasionally {or avoid Meat entirely}.
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