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- Issue No. 13: The Science of Colorful Eating
Issue No. 13: The Science of Colorful Eating
Rainbow Revelations for a Healthier Life
New Zapiens
February 15, 2024
Happy Thursday, Zapien 👋
You are what you eat - so be a rainbow!
Have you ever wondered about the link between diet and inflammation? Let's take a closer look at how certain foods can wreak havoc on your immune system, causing low-grade inflammation and premature aging.
On an editorial note, we’re happy to welcome a guest author this week: Alexandra, a biotech engineer with a background in pharma management consulting & science education for healthcare professionals.
TODAY’S ISSUE
➤ Longevity Beat:
The trans fats, fried foods, omega-6 fatty acids and gluten in your diet may be causing inflammation
➤ Short Hack:
Eat the Rainbow
➤ Health News:
Biomarkers that predict Alzheimer’s, affordable MRI scans, human longevity lab
➤ Zapien Protocol:
Christina, self-proclaimed “drip girl”, shares her longevity routines
➤ Numbers:
At least 1% of the world's population suffers from celiac disease
LONGEVITY BEAT
As we discussed in our previous issue on CRP as a biomarker for inflammation, you want to avoid low-grade inflammation to reach your full health potential.
Inflammation can have many sources, but your diet is most certainly one of them.
A 2021 meta-analysis showed strong evidence supporting the relationship between a high “dietary inflammatory index” and increased risk of myocardial infarction, some cancers and overall mortality.
Let's find out which foods are raising your inflammation levels:
Trans Fats
Trans fats (a type of unsaturated fat produced industrially by hydrogenating vegetable oils) not only raise inflammatory markers, but may also drive insulin resistance and increase your risk of heart disease. Trans fats are commonly found in processed foods and pre-made meals.
They also occur naturally and can be found in small amounts in dairy products and meat.
Fried Foods
Frying foods produces a lot of Advanced Glycation End Products (AGEs). AGEs are harmful molecules formed by the glycation (=addition of sugars) and oxidation (=addition of oxygen) of lipids, proteins and nucleic acids.
AGEs can cause irreversible damage to the function and elasticity of collagen and alter inflammation levels. High levels of AGEs play a role in in many chronic diseases and premature aging.
Omega-6 Fatty Acids
A bad ratio of omega-6 to omega-3 is a problem: you want to score on the omega-3 side. Omega-6 causes inflammation by increasing inflammatory mediators such as leukotrienes and prostaglandins.
Avoid vegetable oils such as soybean and corn oil (except for olive and avocado oil, which is an excellent way to get the good fats in).
Gluten
Gluten is a protein found in wheat and some other grains such as rye and barley. And did you know that seitan, a vegan meat substitute, is made from pure gluten?
In people with celiac disease, gluten causes severe damage to the gut lining and gut microbiome.
Gluten sensitivity in people who do not have celiac disease varies from person to person, so a gluten-free diet is not a cure-all for everyone. There is some evidence suggesting that avoiding gluten may also have positive effects on the gut microbiome in healthy people.
Also, gluten-rich foods are often high in carbohydrates and added sugars (like cakes, croissants, pastries, etc.). But if you're considering a low gluten diet: Beware of ready-made gluten-free meals or breads, which often have unwanted additives. Homemade is almost always a safer bet!
Aside from the effects of gluten, it's a good idea to keep your microbiome as happy and healthy as possible, since an unhealthy microbiome promotes chronic inflammation. Stay tuned, as we’re dedicating an entire issue to this topic in the near future.
3 Things to dive deeper:
1. A video on how to boost the brain and reduce inflammation with food
2. An article on hyper-processed foods and their link to inflammation
3. A list of anti-inflammatory herbs & spices
SHORT HACK, LONG LIFE
Our daily hack sounds simple, but we know it can be incredibly complicated to find the time and energy for it:
Step 1: Cook from scratch, with fresh, unprocessed ingredients as much as possible. Don’t overheat oils and fats (and choose oils high in omega-3) and avoid fried foods to dodge trans fats.
Step 2: Eat the rainbow every day. Why? The different colors of plants are caused by different phytonutrients. When we eat a broad color palette of plants on a daily basis, the combination of phytonutrients protects us from chronic diseases such as cardiovascular disease and certain types of cancer.
If you're experiencing a big “How the heck am I supposed to do this?”, consider Meal Prep - it'll free up time during the busier days of the week while still providing delicious meals every day.
HEALTH & LONGEVITY NEWS
New promising blood biomarkers for Alzheimer's disease: Levels of a group of proteins may be able to predict future dementia years in advance.
US preventative health company Ezra has raised $21 million in additional funding to realize its goal of offering 15-minute full-body MRI scans for just $500.
Understanding the relationship between chronological age and BioAge: Northwestern Feinberg School of Medicine launches the Human Longevity Lab.
ZAPIEN PROTOCOL
Christina 🇩🇪
➤ Workout:
I recently changed my workout plan from running and cardio to a more nuanced, longevity-focused routine. Since especially women are more prone to osteoporosis I included more weight-bearing activities:
Resistance training: 45 minutes, 2-3 times a week
Mobility/flexibility, pilates/yoga: 45 minutes, 2 times a week
Cardio, alternating between running and boxing: 45 minutes, 2-3 times a week
A practical hack I've adopted is turning work meetings into walking sessions ("rich mom walks”).
➤ Nutrition:
I always skip breakfast and I’m a big fan of protein-rich and light salads. When in Berlin, I rely on Brian Johnson's Blueprint food delivery set up by a good friend. However, maintaining a consistently healthy diet, especially while traveling and staying active socially, remains a challenge. I've embraced the “sober curious” movement, which has been an absolute game-changer for my mood and hormone balance.
➤ Supplements:
Besides the standard supplements (i.e. Vitamin D, Vitamin B, Omega 3, Magnesium, Zinc), I use collagen powder for skin rejuvenation and the reversal of skin aging.
I’m also a drip girl and a fan of NAD+ infusions - not for health or longevity purposes but for enhanced energy.
Currently, I’m experimenting with "cycle syncing" and adjusting my supplement routine to the phase of my cycle.
➤ Mental Wellbeing:
I am a social butterfly by nature, spending time with my loved ones, friends, and being inspired by new people. For mental well-being, I try to laugh as much as possible and hang out with people that bring me joy and good energy.
Meditation is just not for me but I invest quite a lot of time in personal development coaching to gather effective mental strategies for dealing with overwhelming situations and setting boundaries. Now repeat after me: "Learning to say no, is a yes to me."
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BECAUSE WE LOVE NUMBERS
⚡️ ~1% ⚡️
of the world's population has celiac disease, a genetic autoimmune disorder. Patients develop a severe immune response when they eat gluten, that causes the body's immune system to attack its own cells in the small intestine. Because many cases go undiagnosed, the true number is likely higher.
ABOUT US
Lisa has a PhD in Medical Biology. She was a researcher at Harvard Medical before developing D2C laboratory diagnostics.
Karol is a serial founder who helped thousands of people build healthy eating habits with Upfit.
Simon is a healthcare entrepreneur who brought the doctor online-booking service Doctolib to Germany.
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Health Disclaimer
New Zapien’s products and services are not intended to substitute for professional medical guidance. Our content and media offerings do not aim to diagnose, cure, or address any medical issues.
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