Can I improve my diet?

[Eddie.]

I think most people missed this.

OP is not a bodybuilder trying to maximize skeletal muscle hypertrophy gainz, despite posting on Meso.

He's eating for health. While plant proteins usually constitute less to total protein intake than animal proteins, some studies show plant proteins are associated with better health outcomes. Correlation yeah but not everyone needs to eat steak for breakfast lunch and dinner.

Probably the best diet for longevity is mediterranean. On top of that you can add easily some whole eggs more often, even 4-6 every day and get the best micro and macro nutrients. I can't see why whole eggs are inferior to pea protein, soy milk and a bag of nuts. And i'm not opposed to nuts, i just think 20-30gr a day is plenty. OP's diet plan seems like it's structured by a vegan who forgot to remove the salmon and the egg. Also, raisins, dates, that many fruits and juices throughout the day, i don't know how they help metabolically, perhaps too much sugar for longevity.

You can eat steak in moderation, once a week or twice a month won't harm anyone. Just make sure to buy the ones who cost, organic farm raised etc.

 

[HUGE McBIGLARGE]

I can't see why whole eggs are inferior to pea protein, soy milk and a bag of nuts. And i'm not opposed to nuts, i just think 20-30gr a day is plenty.

I agree that eggs are a superior source of protein. I have the pea protein because it’s low in calories and it doesn’t come with the risks of other proteins.

Eggs are associated with diabetes

Egg Consumption and Risk of Type 2 Diabetes in Men and Women - PMC

OBJECTIVE—Whereas limited and inconsistent findings have been reported on the relation between dietary cholesterol or egg consumption and fasting glucose, no previous study has examined the association between egg consumption and type 2 diabetes. ...

www.ncbi.nlm.nih.gov

And cancer

Egg consumption and the risk of cancer: a multisite case-control study in Uruguay - PubMed

We found an association between higher intake of eggs and increased risk of several cancers. Further prospective studies of these associations are warranted.

pubmed.ncbi.nlm.nih.gov

And pea protein seems to be quite healthy

The Current Situation of Pea Protein and Its Application in the Food Industry - PMC

Pea (Pisum sativum) is an important source of nutritional components and is rich in protein, starch, and fiber. Pea protein is considered a high-quality protein and a functional ingredient in the global industry due to its low allergenicity, high ...

www.ncbi.nlm.nih.gov

“Pea proteins are generally hypoallergenic and possess health benefits such as anti-oxidant, anti-hypertensive, anti-inflammatory, modulating industrial bacteria activities, and lowering cholesterol”

I would go vegan, but I don’t feel like there’s enough evidence in favor of a vegan diet yet. So until more evidence supports it, I’m thinking of sticking to 1 egg and 100g salmon a day to hedge against the possibility that a vegan diet isn’t best.

raisins, dates, that many fruits and juices throughout the day, i don't know how they help metabolically, perhaps too much sugar for longevity.

Raisins and dates are low GI. I have them with my oats and nuts/seeds to slow the absorption even more.

The fruit is paired with the pea protein and macadamia nuts to slow absorption.

I have the grapefruit juice right after my dinner so that it’s paired with the highest fibre meal of the day.

If I could avoid the sugar in fruit, I would. But I can’t avoid the sugar without avoiding the fruit, and there’s more evidence to suggest high fruit intake is healthy than there is evidence to suggest high sugar intake from fruit is unhealthy.

It’s a bit like the salmon. The salmon has mercury, plastic, and other pollutants, which are unavoidable if I want the health benefits.

You can eat steak in moderation, once a week or twice a month won't harm anyone. Just make sure to buy the ones who cost, organic farm raised etc.

What’re the health benefits to steak?

 

[buck]

I think most people missed this.

OP is not a bodybuilder trying to maximize skeletal muscle hypertrophy gainz, despite posting on Meso.

He's eating for health. While plant proteins usually constitute less to total protein intake than animal proteins, some studies show plant proteins are associated with better health outcomes. Correlation yeah but not everyone needs to eat steak for breakfast lunch and dinner.

While studies show vegetarian life styles better then the average persons. When factoring in the vegetarians are less likely to be over weight, smoke, drink, they work out more etc. The lifestyle seems to be a big driving force not necessarily just the food. When low fat meat diets with plenty of veggies or the Mediterranean diet are looked at they seem comparable from the studies i have seen. And many Mediterranean countries where people live inland eat red meat and still get the benefits of that life style.

 

[AlexDavis43]

While studies show vegetarian life styles better then the average persons. When factoring in the vegetarians are less likely to be over weight, smoke, drink, they work out more etc. The lifestyle seems to be a big driving force not necessarily just the food. When low fat meat diets with plenty of veggies or the Mediterranean diet are looked at they seem comparable from the studies i have seen. And many Mediterranean countries where people live inland eat red meat and still get the benefits of that life style.

Yeah, you can go down the rabbit hole of reading blog posts where people debunk The Blue Zones. Lots of confounding with non-diet related healthy lifestyle factors.

 

[AlexDavis43]

I agree that eggs are a superior source of protein. I have the pea protein because it’s low in calories and it doesn’t come with the risks of other proteins.

Eggs are associated with diabetes

Egg Consumption and Risk of Type 2 Diabetes in Men and Women - PMC

OBJECTIVE—Whereas limited and inconsistent findings have been reported on the relation between dietary cholesterol or egg consumption and fasting glucose, no previous study has examined the association between egg consumption and type 2 diabetes. ...

www.ncbi.nlm.nih.gov

And cancer

Egg consumption and the risk of cancer: a multisite case-control study in Uruguay - PubMed

We found an association between higher intake of eggs and increased risk of several cancers. Further prospective studies of these associations are warranted.

pubmed.ncbi.nlm.nih.gov

And pea protein seems to be quite healthy

The Current Situation of Pea Protein and Its Application in the Food Industry - PMC

Pea (Pisum sativum) is an important source of nutritional components and is rich in protein, starch, and fiber. Pea protein is considered a high-quality protein and a functional ingredient in the global industry due to its low allergenicity, high ...

www.ncbi.nlm.nih.gov

“Pea proteins are generally hypoallergenic and possess health benefits such as anti-oxidant, anti-hypertensive, anti-inflammatory, modulating industrial bacteria activities, and lowering cholesterol”

I would go vegan, but I don’t feel like there’s enough evidence in favor of a vegan diet yet. So until more evidence supports it, I’m thinking of sticking to 1 egg and 100g salmon a day to hedge against the possibility that a vegan diet isn’t best.

Raisins and dates are low GI. I have them with my oats and nuts/seeds to slow the absorption even more.

The fruit is paired with the pea protein and macadamia nuts to slow absorption.

I have the grapefruit juice right after my dinner so that it’s paired with the highest fibre meal of the day.

If I could avoid the sugar in fruit, I would. But I can’t avoid the sugar without avoiding the fruit, and there’s more evidence to suggest high fruit intake is healthy than there is evidence to suggest high sugar intake from fruit is unhealthy.

It’s a bit like the salmon. The salmon has mercury, plastic, and other pollutants, which are unavoidable if I want the health benefits.


What’re the health benefits to steak?

Steak and eggs are good sources of low carb protein. If you're trying to run a deficit, lean beef and egg whites.

I don't think either are bad for you. Unprocessed red meat just got a pass so just avoid Spam and bacon.

 

[HUGE McBIGLARGE]

Steak and eggs are good sources of low carb protein. If you're trying to run a deficit, lean beef and egg whites.

But so is protein powder, and it doesn’t have risks associated with it

Unprocessed red meat just got a pass so just avoid Spam and bacon.

Where?

This observational study from 2023 says it’s still preferable to avoid red meat

Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis - PubMed

Unprocessed and processed red meat consumption are both associated with higher risk of CVD, CVD subtypes, and diabetes, with a stronger association in western settings but no sex difference. Better understanding of the mechanisms is needed to facilitate improving cardiometabolic and planetary...

pubmed.ncbi.nlm.nih.gov

 

[buck]

Yeah, you can go down the rabbit hole of reading blog posts where people debunk The Blue Zones. Lots of confounding with non-diet related healthy lifestyle factors

The rabbit hole would be thinking 1 factor is what controls health as i see it. It is the total lifestyle that controls it as i see it. Looking at 1 factor and extrapolating out that is the sole reason for something is hard to fathom for me. When i look at the French paradox. The French eat butter, cream drink wine, smoke yet have lower cardio problems then Americans and aren't running to the gym to work out. And about the same amount of heart disease as Italians last i checked. The Japanese consume about 3x the sodium the Americans do and don't eat a lot of whole grains as processed white rice and noodles are more of a main stay, yet do better then Americans and the list goes on. Seems not being over weight is the biggest driving factor regarding health i tend to think. Which would be a combination of life style factors.

 

[HUGE McBIGLARGE]

The rabbit hole would be thinking 1 factor is what controls health as i see it. It is the total lifestyle that controls it as i see it. Looking at 1 factor and extrapolating out that is the sole reason for something is hard to fathom for me. When i look at the French paradox. The French eat butter, cream drink wine, smoke yet have lower cardio problems then Americans and aren't running to the gym to work out. And about the same amount of heart disease as Italians last i checked. The Japanese consume about 3x the sodium the Americans do and don't eat a lot of whole grains as processed white rice and noodles are more of a main stay, yet do better then Americans and the list goes on. Seems not being over weight is the biggest driving factor regarding health i tend to think. Which would be a combination of life style factors.

We know the mechanisms behind some health effects. We know red meat has TMAO, and we know TMAO causes cancer. Therefore, at least to some extent, red meat should be avoided.

You’re right that it can be tricky to assess the ideal diet by just looking at large populations, seeing what they eat, and checking their health. There’s too many variables. That’s why I wanna see some mechanistic explanations.

 

[buck]

We know the mechanisms behind some health effects. We know red meat has TMAO, and we know TMAO causes cancer. Therefore, at least to some extent, red meat should be avoided.

You’re right that it can be tricky to assess the ideal diet by just looking at large populations, seeing what they eat, and checking their health. There’s too many variables. That’s why I wanna see some mechanistic explanations.

A large amount of things have been proven in lab settings to be bad for people as well as many proven to be good. Yet once it is applied to the general population it doesn't pan out. I am interested in lab studies. After decades or reading about good and bad i tend to not get excited till i have some real world data. When i want to really see what is best. I look at people that have lived into their 90's or hundreds to see what common traits they shared. I don't see where a life time of eating red meat is something they have done. The oldest person in the world who died recently didn't seems to avoid red meat al her life. I don't tell others how they should live. I support every one doing what is in their comfort zone. The longer i live the more i realize for myself that enjoying life is more important that trying to just exist as long as i can.

 

[Benf15harp]

I’ll never understand wanting to live to an old age. Especially sacrificing to do so.

 

[AlexDavis43]

Where?

"In contrast, higher consumption of unprocessed poultry and moderate consumption of unprocessed red meat was associated with reduced all-cause, cancer, and cardiovascular mortality"

 

[HUGE McBIGLARGE]

"In contrast, higher consumption of unprocessed poultry and moderate consumption of unprocessed red meat was associated with reduced all-cause, cancer, and cardiovascular mortality"

“Consumption of unprocessed red meat had a U-shaped relationship with mortality”

The conclusion I draw from that is if you’re a frail old man, it’s better to cram in high calorie foods. But if you eat too much red meat it will have a deleterious effect. Which is concerning.

If two “servings” a week of red meat is risky, I’m tempted to avoid it entirely.

 

[AlexDavis43]

If two “servings” a week of red meat is risky, I’m tempted to avoid it entirely.

No one is stopping you from doing that brother.

My assessment of the risk does not persuade me to reduce intake to less than 2 servings per week. Unprocessed red meat like steak. Not Spam or bacon, which I don't eat anyway.

 

[McLovin.]

If two “servings” a week of red meat is risky, I’m tempted to avoid it entirely

personally i find it kinda ridiculous that this is even considered "risky" when you're injecting yourself with oils made in a third country lab in who knows what circumstances i would call that more risky than eating red meat a couple times a week which is what humanity has done for many thousands of years.

To each their own and do what you believe is the right thing but some meat isn't the thing that's gonna kill you imo

 

[HUGE McBIGLARGE]

personally i find it kinda ridiculous that this is even considered "risky" when you're injecting yourself with oils made in a third country lab in who knows what circumstances i would call that more risky than eating red meat a couple times a week which is what humanity has done for many thousands of years.

To each their own and do what you believe is the right thing but some meat isn't the thing that's gonna kill you imo

Yeah. In an ideal world I’d be able to get pharma grade everything.

Not sure what the risks with UGL are other than sterility and adulterants. I’ve had no infections yet and I’ve no reason to believe I’m buying poison.

But if I’m taking on risks by injecting stuff that’s unregulated, I’d prefer to minimise my risks elsewhere.

 

[AlexDavis43]

Not sure what the risks with UGL are other than sterility and adulterants.

Every day it's something new with the bubble boys. Heavy metals, microplastics, coring, endotoxins.... if you get achy joints in 10 years they'll say "I TOLD YOU SO"

 

[Benf15harp]

Every day it's something new with the bubble boys. Heavy metals, microplastics, coring, endotoxins.... if you get achy joints in 10 years they'll say "I TOLD YOU SO"

Also, butt crack surgery is a thing now.

 

[HUGE McBIGLARGE]

Heavy metals, microplastics, coring, endotoxins....

Never thought about that before. Thanks. I’ll look into it. Won’t there be a lot of microplastics from the syringes?

 

[McLovin.]

Never thought about that before. Thanks. I’ll look into it. Won’t there be a lot of microplastics from the syringes?

you already get pieces of stopper in your gear and syringe when drawing up oils from multi use vials and if you use ampules you get glass shards pick your poison

 

[AlexDavis43]

Be afraid. Live your life in fear.