Eat heavy meals earlier in the day, stop eating as early in the day as possible, and maintain at least 12 hour gap before eating the next day: leads to weight loss & lower blood pressure & lower heart rate.

"if possible, eat earlier in the day, so now I try to eat dinner early.. at least avoid late night eating. Breakfast like a king, lunch like a prince, with or without an early pauper’s dinner would probably best."

30 grams of ground flax daily for a month reduced ocylipin (proinflamatory) significantly.

This was my big takeaway from all the intermittent fasting research I looked at: if possible, eat earlier in the day. So, now I try to eat dinner early (I know that’s not possible for everyone). But most people should at least be able to avoid late night eating whenever possible. Breakfast like a king, lunch like a prince, with or without an early pauper’s dinner would probably best.

Unfiltered coffee raises cholesterol levels, BUT filtered coffee does not affect cholesterol. Whew! Caffeinated coffee reduces elasticity of blood vessels (ability to dilate), BUT decaf coffee had no effect on vessel elasticity. These were based on 1 cup. BUT two cups of decaf had a beneficial effect on vessel elasticity.

Green and black tea boosts arterial elasticity. Caffeine in coffee impairs coronary artery flow during exercise, BUT caffeine in tea improved coronary blood flow during exercise. BUT addition of milk will undermine the benefit.

One commentor said the chemical in tea is not caffeine molecule. Need to confirm.

Adding nuts to a high carb meal lowers insulin spike. But adding animal protein (chicken) OR animal fat (butter) to high carb meal increases insulin spike. #keto

A plant-based diet may not only be the safest treatment for multiple sclerosis; it may also be the most effective.

The form of food, steel cut vs. instant oatmeal affects glycemic spike. Less processed, the less the spike.

More detail on paper funded by Gary Taubs' Org shows opposite of what keto advocates expected. High fat diet promotes consumption of protein leading to lower muscle mass.

Hmm...It appears that low fat diets reduce body fat more effectively than high fat diets (total calories being the same).

Consuming flavonoid-rich items such as apples and tea protects against cancer and heart disease, particularly for smokers and heavy drinkers, according to new research.

Americans are over-exposed to ultra-processed products that are high in calories, saturated fat, sugar and salt, according to a new Northwestern Medicine study of the U.S. food supply.

Excellent overview of what Caroline eats on the road as a mostly vegan eater.

Only about 1 in 10,000 people live to be a 100 years old. What’s their secret?

So, is it just the luck of the draw whether we got good genes or bad ones? No, we can turn on and off the expression of these genes, depending on what we eat.

This is one way to explain the low rates of cancer among plant-based populations: The drop in animal protein intake leads to a drop in IGF-1, which in turn leads to a drop in cancer growth.

“Almost everyone is going to have a cancer cell or pre-cancer cell in them at some point. The question is: Does it progress?” said one of the lead researchers. That may depend on what we eat.

Certain good bacteria in our gut can turn the fiber we eat into an anti-inflammatory, anti-cancer compound—called butyrate—that we absorb back into our system. We may be able to boost the number of butyrate-producing bacteria by eating a plant-based diet.

Vegan, high fiber diet reduced symptoms.