Eat Smart, Live Longer: Simple Lessons From Cutting-Edge Nutrition Science
- kamshad
- Jul 6
- 3 min read
1. The “Low-Fat” Myth—Peter Attia’s Wake-Up Call
Back in the 1980s, ultra-low-fat diets were all the rage. Medical student Peter Attia gave one a try and watched his numbers (and his energy) nosedive:
Triglycerides jumped from 80 → 300
HDL (“good”) cholesterol slid from 50 → 33
Workouts felt harder, mood and focus dipped
Bottom line? Cutting all fat isn’t the answer. The key is choosing the right fats.
2. The Gold-Standard Study: PREDIMED
The PREDIMED trial put 7,447 Spanish adults on a classic Mediterranean diet—extra-virgin olive oil, nuts, fish, veggies—and compared them with a low-fat group.
Heart attacks, strokes, & cardiac deaths: down ≈ 30 %
Bonus: lower risk of type 2 diabetes, dementia, and obesity
Surprise finding: The biggest benefit tracked with added olive oil and nuts—healthy fats again!
3. “Mediterranean Keto”—Best of Both Worlds
Cardiologist Dr. James O’Keefe suggests that if you love keto, build it on Mediterranean foundations:
Load up on | Dial back |
Nuts, seeds, avocados | Cream cheese, butter |
Extra-virgin olive oil | Big daily servings of red meat |
Salmon, sardines, mackerel | Ultra-processed “keto” snacks |
Piles of colorful veggies | — |
His daily formula:
“Moderately high fat, very low refined carbs or added sugar, lots of plants and seafood, almost no processed food, water/tea/coffee to drink, and a 12-16 hour fast each night.”
4. Olive Oil 101
Buy extra-virgin with high polyphenols. Peppery tickle in the throat = good sign.
Many cheap “EVOO” bottles are quietly mixed with seed oils—know your source.
Studies showing harm used low-quality oil; the good stuff supports healthy arteries.
5. Three Nutrients Most of Us Miss
What | Why you need it | Easy sources |
Magnesium | Muscle & nerve balance, sleep, blood sugar | Dark leafy greens, nuts; supplements if needed (Peter often uses ~2 g/day under medical guidance). |
Calcium (as hydroxyapatite) | Strong bones & teeth | Bone broth, canned salmon with soft bones, specialty supplements. |
Collagen / Glycine | Joints, skin, tendon repair, muscle health | Slow-cooked meats, chicken skin, collagen powder. |
(Remember: talk to your clinician before adding high-dose supplements.)
6. Smart Medicines on the Horizon
SGLT2 inhibitors (e.g., empagliflozin) help the kidneys flush extra sugar, raise gentle ketone levels, and may aid longevity without spiking insulin.
GLP-1 agonists + SGLT2 often pair well: less appetite, lower sugar, lower heart risk via different pathways.
Cholesterol: Drugs like ezetimibe or PCSK9 inhibitors lower LDL without depleting brain cholesterol the way some statins can—important if you carry the APOE-4 gene.
7. Omega-3 Power (and Why Dose Matters)
Proven doses: 2–4 g/day of purified EPA (e.g., REDUCE-IT, EVAPORATE trials) or EPA + DHA blends. Lower amounts often flop in studies because they’re too small.
Benefits: Fewer heart attacks, less artery plaque, possible mood & memory boost.
Best food source: Oily fish twice a week. Supplements are helpful if you fall short.
8. Curcumin for Brain Health
Highly absorbable curcumin (Theracurmin®) can calm the inflammatory signal TNF-α—a pathway linked to Alzheimer’s risk. Peter uses it for patients with family history or genetic risk (APOE-4).
9. Five Action Steps You Can Start Today
Cook with extra-virgin olive oil and eat a handful of nuts daily.
Swap refined carbs and sugary drinks for veggies, beans, and berries.
Aim for a 12-hour overnight fast (e.g., 7 pm – 7 am).
Eat oily fish twice a week—or consider an omega-3 supplement.
Move your body every day—muscles are your built-in pharmacy.
Credits
Peter Attia, MD — for sharing personal data and hosting deep-dive conversations on The Drive podcast.
PREDIMED Investigators: Estruch R., Ros E., Salas-Salvadó J., et al. (N Engl J Med, 2018).
REDUCE-IT: Bhatt D.L. et al.
EVAPORATE: Budoff M.J. et al.
STRENGTH: Nicholls S.J. et al.
A big thank-you to all the scientists whose work helps us eat smarter and live longer.
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