4 Deadly Sins of Modern Diets and the Ultimate Lifesaving Solution to Guarantee a Long, Vibrant Life!

If you're determined to defy aging and live life to the fullest, this is a MUST-READ.

Thread 🔥👇🧵

4 ways a modern diet is killing you:

1. Too many seed oils.
2. Poor balance of omega 3:6.
3. Too much highly processed food.
4. Not enough protein.

Let's dive into these one by one... 👇

1. Too many seed oils.

Consumption of seed oils, also known as "vegetable oils", has increased massively in the past 100 years.

Prior to this humans never would have consumed this "food".

Government guidelines & mainstream health professionals label them healthy, but are they?

Seed oils are in EVERYTHING. 

If it is processed or comes in a packet or box, it very likely contains seed oils.

In addition to this, most people cook with them (and restaurants use them too).

Here's a list of seed oils:

- soybean oil 
- corn oil
- canola oil
- cottonseed oil
- rapeseed oil
- grapeseed oil
- sunflower oil
- safflower oil
- rice bran oil

The problem with these is that the process of extracting oil from the seeds causes changes in their chemical structure.

Seed oils are polyunsaturated fats. Their double carbon bonds make them prone to oxidation, causing the fatty acids to deteriorate and creating free radicals.

These fatty acids are fragile and can easily degrade to form hamful compounds.

A lot of these fatty acids in the body can make your cell membranes more sensitive to oxidation.

This is all linked to higher levels of inflammation in the body.

Here's a study linking seed oils to numerous problems:
https://t.co/qo7mcbKL1W

The summary:

"numerous lines of evidence show omega-6 polyunsaturated fat linoleic acid promotes oxidative stress, oxidised LDL, chronic inflammation & atherosclerosis, and is likely a major dietary cause of CHD, especially when consumed in the form of industrial seed oils"

Here's how to avoid too many harmful seed oils:

- Cook with olive oil, coconut oil, ghee, lard, tallow or butter
- Limit the amount of processed & packaged foods you buy
- Cook from scratch
- Reduce the amount of restaurant food you eat
- Limit mayonnaise & margarine consumption

The fats in seed oils are omega 6 fats, which brings us on to the second way a modern diet is killing you...

2. Poor balance of omega 3:6

Omega 3 and Omega 6 are essential fatty acids.

We need BOTH in our diet.

Unfortunately, most people get WAY too much omega 6 relative to their omega 3 intake.

Omega 6 isn't inherently bad, but it's found in all processed foods.

Seed oils are a source of omega 6 fats.

As a result of the proliferation of seed oils and processed foods, it is way too easy to get omega 6 fatty acids.

The ideal ratio of omega 6:3 is 4:1.

You should consume about 4 grams of omega 6 for every 1 gram of omega 3.

However, most people are WAY off this ratio and consume omega 6:3 at a ratio of 20:1 or more.

SOME of the diseases you're at greater risk from too much omega 6 are:

- cardiovascular disease
- cancer
- type 2 diabetes
- obesity
- metabolic syndrome
- irritable bowel syndrome
- macular degeneration
- rheumatoid arthritis
- psychiatric disorders
- autoimmune diseases

How to improve your omega 6 : omega 3 ratio and reduce your risk of disease:

- Get more omega 3 in your diet (see next tweet)
- Tkae a quality omega 3 supplement
- Stop using seed oils
- Reduce consumption of processed foods
- Eat out & order takeout less
- Cook from scratch

Sources of omega 3:

- Salmon
- Sardines
- Mackerel
- Chia seeds
- Herring
- Oysters
- Flaxseed
- Walnuts
- Tuna
- Free range eggs

If you're using a supplement to get more omega 3, make sure you use one that is:

- High in EPA and DHA (check amount is over 500mg of EPA and DHA per serving).

- From natural fish oil or in "re-esterified triglyceride" form.

- Filtered and tested for toxins and contaminants.

3. Too much highly processed food.

We've already covered some of the reasons why highly processed food is bad earlier in this thread:

- You'll be getting too many seed oils
- You'll be getting too much omega 6

This leads to higher levels of inflammation and risk from disease.

But there are more reasons why highly processed foods should be avoided and they all point to the same outcome:

You're more likely to become obese.

The problem with highly processed foods:

- Contain seed oils
- Too much omega 6
- Addictive
- Contain more calories
- Provide little in the way of nutrition
- Unsatiating (don't fill you up, so you eat more)
- You burn fewer calories through digestion compared to whole foods.

Excessive seed oil & omega 6 consumption is linked to disease and earlier death, but so is obesity.

If your diet contains mostly foods that you can't stop eating, are easier to eat more of, are high in calories and require less energy to digest, you are likely to end up obese!

Diseases where obesity is a risk factor (NOT an exhaustive list!):

- Type 2 diabetes
- Coronary heart disease
- Cancer
- Stroke

Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem.

If you want to reduce your risk of disease, earlier death and poor quality of life, you've got to start reducing your consumption of highly processed food.

4. Not enough protein.

Most people aren't getting anywhere near enough protein.

This is being compounded by the movement portraying vegan diets as healthier (this isn't true).

Protein is needed for:

- Growth & maintenance of tissues (including muscle)
- Biochemical reactions
- Hormone function
- Provides structure to tissues
- Maintaining proper pH
- Balancing fluids
- Immune health
- Transporting & storing nutrients

Your body NEEDS the amino acids found in protein.

There are 9 essential amino acids required for optimal health.

Plant based sources of protein don't provide these aminos in high enough concentrations without careful planning.

The essential amino acids are:

- Leucine
- Lysine
- Valine
- Isoleucine
- Histidine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan

Any animal source of protein contains all of these in high concentrations.

Plant sources of protein do not (planning & combinations needed)

If your body can't get these amino acids from your diet it will break down your muscle to get them.

You do not want this to happen.

Why you must protect your muscle mass:

- Muscle helps you move freely and keeps your body strong.
- Muscle prevents you from being frail and weak in old age and having a poor quality of life.

continued👇

- Muscle makes you more insulin sensitive and gives you a place to store excess carbs from your bloodstream as glycogen
- More muscle increases your caloric needs, making it harder to gain fat.
- Muscle protects your body from trauma.

Being strong is awesome, and having more muscle makes you look leaner (greater area that fat has to cover).

How to prevent muscle loss:

- Resistance train if you are not already.
- Don't be a vegan.
- Eat at least 1.6g of protein per kg of your bodyweight
- Split up your protein intake throughout the day (25% x 4 is a good target).

You should avoid having a skewed protein intake.

This study found that the distribution of protein intake and not the total amount was associated with frailty in older adults:
https://t.co/Z4EjazRqYg

This study found that people who spread their protein intake across the day gained more muscle than those with a skewed  intake towards an evening meal (eating a higher carb, lower protein breakfast).
https://t.co/BzqIQuF5on

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