Do not smoke, as it is the single most impactful behavioral change one can make to reduce the risk of heart disease.
Consume the least amount of protein necessary to maintain and grow muscle mass, but no more, as over-consumption may over-activate growth pathways like mTOR, which are linked to aging and disease. Individual needs vary based on timing, quality, and exercise stimulus.
Reduce carbohydrate intake to the lowest tolerable point that allows for maintaining a fasting insulin level below 3-4 IU and limiting post-meal hyperinsulinemia (e.g., insulin below 30 one hour after a 75g glucose challenge). This strategy helps keep IGF and mTOR growth pathways in check, which are relevant to aging and disease.
Avoid highly refined carbohydrates, added sugars, and sodas, as their consumption is strongly associated with cancer and inflammation, which can damage the body and contribute to diseases like Alzheimer’s.
Strive to be as insulin sensitive as possible, as this reduces the risk for virtually every disease state, including Alzheimer’s disease, by improving neuronal energy metabolism.
After optimizing protein and carbohydrate intake according to individual needs and metabolic parameters, use dietary fat to fill the remaining caloric requirements.
If taking branched-chain amino acids during a workout, focus on leucine (around 5 grams) and sip it throughout the workout, as it has a short stay in the body and preferentially stimulates muscle growth.
Monitor ApoB or LDL particle number as the single best biomarker for distinguishing your risk of cardiac disease, as it is more predictive than other cholesterol markers.
Consume certain types of fiber from vegetables and fruits to feed beneficial gut bacteria, which generate signaling molecules that positively affect the immune system and reduce inflammation.
Be aware that fat intake can be hard on the gut, and its effects may depend on factors such as whether it’s consumed with protein, existing gut health, and exercise levels.
Pay attention to micronutrient intake, such as zinc and magnesium, as they are essential cofactors for enzymes and proteins involved in processes like DNA repair and keeping cancer cells in check.
Explore multi-day fasting to induce ketosis, which can provide alternative brain fuel (ketones like BHB) and may help overcome neuronal energy deficits.
If you have an ApoE4 allele, limit alcohol consumption, as it can induce damage that your body may not repair as well, increasing your risk for Alzheimer’s disease.
If you have cancer, avoid supplemental dietary antioxidants, as they may blunt the reactive oxygen species signaling that can push primed cancer cells towards death.
Increase the insulin sensitivity of your brain to reduce the probability of neuronal energy shortage, which can improve your odds for delaying or eliminating Alzheimer’s disease, especially if you have an ApoE4 allele.
For traumatic brain injury (TBI), consider the administration of exogenous beta-hydroxybutyrate (BHB) to overcome neuronal energy deficits and potentially reduce damage.
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