Meat is a super food! You can literally live by eating just animal products! Like the carnivores. this study is interesting despite being observational: "The association between dietary creatine intake and cancer in U.S. adults: insights from NHANES 2007–2018." Front. Nutr., 09 January 2025 The authors concluded: "For each standard deviation (SD) increase in dietary creatine intake, cancer risk decreased by 5%. These findings suggest that higher dietary creatine intake may reduce cancer risk in a nationally representative adult population" Animal proteins, including meat, poultry, fish, and shellfish, are primary sources of creatine in human diets. In other words, animal proteins could prevent cancer! This is consistent with what I see in my clinical practice. People who come to us having cancer, we put them on a high protein diet/keto and they are stronger at fighting cancer!

Could anyone recommend a protein powder like equip that isn’t as expensive? Beef tallow protein

Especially if you're carrying what's been called the "Alzheimer's gene." At least, that's the finding of a 15-year Swedish study just published in JAMA Network Open. Researchers tracked 2,157 adults and found that the people who ate the most unprocessed meat had dramatically lower rates of dementia… And the protective effect was strongest in exactly the group conventional medicine says can't do much about their genetic risk. This is mainstream peer-reviewed science. The Swedish National Study on Aging and Care followed 2,157 adults aged 60 and older for up to 15 years. They tracked diet, genotype, and cognitive trajectories. About 26% of the cohort carried at least one APOE ε4 allele (close to the general population rate). ε4 carriers who ate the most unprocessed meat had 55% lower dementia risk than those who ate the least (sHR 0.45, 95% CI 0.21-0.95). Their cognitive trajectories over 15 years were measurably better, particularly in episodic memory, the cognitive domain early Alzheimer's affects most. In non-carriers, meat intake didn't move the needle in either direction. The effect was specific to people carrying the "Alzheimer's gene." And for the most shocking result: At the lowest meat intake, ε4 carriers had about 2.5x the dementia risk of non-carriers. At the highest meat intake, that gap essentially disappeared. ε4 carriers eating unprocessed animal foods looked, cognitively, like people who never had the "risky" gene in the first place. This study isn't the first to find red meat associated with better cognitive outcomes, but it is the first to nail down that the effect is strongest in people carrying the highest-risk genotype. To put it simply, red meat protect your brain even thought you may have the "dementia gene." So you are not at the mercy of your genes but diet and lifestyle changes can modify them and prevent disease.

Bone loss happens quietly, and most people have no idea it's underway. A helpful overview in The Conversation notes that roughly 40 percent of adults worldwide have osteopenia, the reduction in bone mineral density that precedes osteoporosis, and that it usually produces no symptoms until a fracture or a bone scan reveals it. That silence matters, because bone health is one of the strongest predictors of how well we age. There's a grim saying in medicine, "break your hip, die of pneumonia," which captures how a single fracture can set off a cascade of immobility, hospitalization, and decline in older adults. The article rightly points to weight-bearing and resistance exercise, adequate vitamin D, and dietary calcium as protective. Bone is living tissue that responds to how we eat, move, and recover across decades. The most reliable approach is to lift heavy things regularly, prioritize sleep and stress management, and get the full range of bone-supporting nutrients (vitamin D, K2, magnesium, silica, and collagen) rather than fixating on calcium alone.

Omega-3 fats are best known for the heart, but their reach into metabolic health is one of the most consistent findings in the literature. A study in Nutrients tested fish oil rich in EPA and DHA in Goto-Kakizaki rats, a lean model of type 2 diabetes, and found that supplementation improved glucose tolerance and insulin sensitivity while lowering triglycerides, total cholesterol, and the inflammatory marker CRP. It also nudged the animals' immune cells toward a less inflammatory profile. This is an animal study, so I wouldn't read specific human outcomes into it, but it lines up with a large body of human evidence. One of the best established benefits of omega-3 supplementation is on metabolic health, especially the reduction of triglycerides. The catch is that most people don't get nearly enough omega-3s from their diet, and those who do supplement often choose low-quality, oxidized products that do little good. I've long recommended a high-quality fish oil for anyone not eating at least a couple of servings of cold-water fatty fish each week.