https://youtu.be/EloLnKTw9BQ?si=ebQZfS6-CsNYO4Iu It is no secret that I advocate a high protein diet for most people but especially those that are resistance training. This video gives a great explanation for why it is important for everyone, especially seniors, not just the meatheads. This is a summary of the video from Recall: The version of ageing nobody warns you about (00:00:00) - The slow, gradual loss of the ability to do everyday tasks is a subtle but significant aspect of aging, and protein plays a crucial role in this process (00:00:13) - This loss of ability can lead to a loss of independence and is often not addressed until it's too late (00:00:35) - Protein is essential for maintaining muscle mass and functional capacity as we age (00:00:43) Your body is mostly protein (00:01:44) - The body is composed of approximately 80% protein by dry weight, including muscle tissue, collagen, and hormones (00:01:52) - Protein is necessary for the structure and function of nearly every part of the body, including skin, tendons, and ligaments (00:02:00) - The body requires a constant supply of protein to maintain its functions, and inadequate dietary protein can lead to muscle loss (00:02:30) The muscle loss problem (sarcopenia) (00:03:20) - Muscle mass declines by approximately 8% per decade after the age of 30, leading to sarcopenia, a condition characterized by low muscle mass and strength (00:03:27) - Sarcopenia is associated with falls, fractures, loss of independence, and increased mortality risk (00:03:50) - Maintaining muscle mass through adequate protein intake and resistance training can help prevent sarcopenia (00:03:57)

https://youtu.be/dQBAUylIS9k?si=KshqgH-KkQUIMAxO One of my big principles is to not to over simplify things despite my urge to get to caveman level. LDL bad, HDL good. This is a great video that takes things to a layman level without losing the nuance of medical interpretation.

https://www.theguardian.com/us-news/2025/oct/25/rfk-jr-saturated-fats This is one of the areas that I don't necessarily hate that RFK Jr is addressing. My disdain for the Food Pyramid/My Plate guidance from the FDA and USDA is not a secret. The bastardization of nutrition science at the hands of industry lobby influences has done as much harm as it has done good. However, blanket recommendations that are overly simplistic and made without addressing the counter arguments or given context are not the answer. Here are the main points from the article: - RFK Jr., as HHS secretary, plans guidance encouraging Americans to eat more saturated fat, contradicting decades of U.S. dietary recommendations. Health experts are alarmed. The Guardian - UCSF researcher Ronald Krauss is quoted saying saturated fat may be less harmful than once thought, and that what replaces it matters (unsaturated fats help; refined carbs can worsen risk). He still calls “eat more saturated fat” the wrong message. The Guardian - Cheryl Anderson (AHA board) stresses that higher saturated-fat intake → higher LDL cholesterol → more CVD at the population level, and that Americans already eat too much. The Guardian - Both experts say guidelines should focus more on foods/patterns (e.g., processed red meat risk) than single nutrients. The Guardian - Concern that RFK Jr. may bypass the normal 5-year DGAC process and change limits that affect school meals and military rations, which currently cap sat fat at ≤10% of calories. The Guardian The first point is true. You do not need to fear Saturated Fat (SFA) like the plague. Recommendations of keeping it to less than 10% of your calories is truly arbitrary and based on questionable research. However, there are some things this needs to be correctly applied:

Coach Kahle’s Ten Rules of Good Nutrition The Foundation of the Stealth Life – Strong and Healthy, Lean and Fit Introduction: Eat With Purpose Nutrition isn’t just about calories—it’s about capability. The foods we eat become the tissues, hormones, and energy that fuel everything from a heavy lift to a calm mind. Coach Kahle’s Ten Rules of Good Nutrition were built from years of experience training athletes, seniors, and everyone in between. These rules form a simple but powerful system to help you look, feel, and perform your best—whether your goal is to compete, stay strong for life, or just wake up feeling good every day. The secret to success? Consistency. Simplicity. Preparation. Follow these ten rules 90% of the time, and your results will speak for themselves. Rule 1: Eat Small, Frequent Meals Every 2–3 Hours Your body functions best when energy and nutrients arrive steadily—not in massive spikes followed by crashes. Frequent meals maintain stable blood sugar, reduce hunger swings, and keep your metabolism active. Coach’s Notes: - Aim for 4–6 feedings per day. - Meals don’t have to be big—just balanced. - Consistency trains your body to burn, not store, energy. Why It Matters for Seniors: Frequent, smaller meals help prevent energy dips, muscle catabolism, and digestive overload. This rhythm keeps you feeling steady, alert, and strong. Rule 2: Include Protein at Every Meal Protein is the foundation of muscle repair, immune function, and hormonal balance. Without adequate protein, your body literally starts recycling itself. Coach’s Notes: - Include a lean protein source every time you eat: eggs, chicken, fish, Greek yogurt, beans, or protein powder. - Seniors often need more protein, not less—about 0.8–1 gram per pound of lean body weight for active adults. Benefits: - Protects against sarcopenia (age-related muscle loss). - Enhances recovery from training. - Keeps hunger at bay longer than carbs or fats. Rule 3: Include a Fruit or Vegetable at Every Meal

https://www.youtube.com/watch?v=mx4M_v7LUTw This is a great video that covers creatine and it's potential benefits to brain health in addition to it's muscular benefits.