You’ve Got Another Chance

Did you assess your time spent investing in your health as I outlined in Tuesday’s Memo, counting up the time per day, week, or month you spend in the activities that will benefit your long-term health? How did you do? Did you think of more than the short list I provided? Did you come away disappointed with your efforts? I know that I did in some areas.

Life is giving you another chance—in fact, it’s giving you more than one. As long as you draw breath, you can always start. You don’t even have to wait until the new year; pick one thing and begin working on it today. Then, when that change becomes a habit, start on another one. You don’t have to begin everything all at once; in fact, it’s better if you try one change at a time and see how that works before adding more.

If you fail, start again. As Seth Godin said in a recent post, everyone needs more chances. But whether this is the time you actually lose the weight, lower your HbA1c, add that muscle, or whatever is important to your long-term health, taking that next chance is determined by only one thing:

What are you going to do with that chance this time?

It doesn’t matter what you haven’t done—you need to succeed only once at changing a poor health habit into a good one that you will maintain. Take that chance and do something with it this time. Next year, we all could be having completely different conversations. So, really:

What are you prepared to do today?

        Dr. Chet

How Much Time Did You Invest?

As the new year approaches, it’s a good time for reflection. Regardless of your age, taking care of your body should always be a top priority, so let’s assess 2024. Here’s a series of questions—not a complete list by any means, just a place to begin. The overall question is this:

How much time do you spend each day taking care of your body?

How many minutes do you spend on aerobic exercise?

How much time in resistance exercise to maintain or gain muscle?

How much time stretching to maintain flexibility?

How much time massaging your aching muscles?

How much time do you spend cooking foods with natural nutrients?

How much time recording the foods that you eat?

How much time flossing and taking care of your teeth?

How much time caring for your skin?

How much sleep are you getting?

These are not just rhetorical questions. Spend some time thinking about it. Add other questions related to how you take care of your body or issues you’ve been having. Write down the minutes per day you spend in each one of those areas. Do it for the next three days, and you’ll see where you stand now and where you can improve.

You get out of your body what you put into it. You need to think and assess so you can identify what you need to work on in 2025.

This year’s final Insider Conference Call is tomorrow night. The main topic is going to be why research on science should never stop or slow down. This is the time to become an Insider to help you achieve your health goals in 2025. Join by 8 p.m. ET tomorrow night and you’ll be a part of the call.

What are you prepared to do today?

        Dr. Chet

Beef Tallow and Your Skin

The first social media claim about cooking with beef tallow was easy to assess, but the use of beef tallow for skincare was something I’d never considered until I was asked about it several times. I used a scientific AI site and asked if beef tallow was beneficial for the skin. The answer was yes, but something seemed off: there were no scientific references in the answer. The information was taken from three websites that sell beef tallow for skincare—not exactly unbiased sources.

The Claims

I checked out the supporting research for the claims that beef tallow will moisturize your skin, convey vitamins and minerals into the skin, and may even help eczema and other skin conditions. I clicked on every link that said it supported the claim. It took me to another post on the website that talked about the claim, made more claims, but contained no scientific references to support the claim.

The science doesn’t have to be perfect. It can even be based on animal studies, but for me there must be some science to support the claims a company makes. But they had nothing. Nada.

The Science

Fortunately, a review study was published this year that examined, among other things, the potential benefits and adverse events associated with the use of beef tallow. You can read the paper yourself but I’ll save you the time: there’s no research on humans, and very limited research on animals, to support the use of beef tallow for skincare.

My Opinion

Fats and oils are the foundation of most skincare products such as moisturizers. It would not be surprising that people had better skin after regular use, especially if they hadn’t been moisturizing. Maybe there’s something magical about beef tallow, but no company has spent the money proving it yet.

When coconut oil first became popular, I was told that various cultures massage coconut oil onto babies and children from head to toe. They massage it into their skin on a regular basis. Not only is it a moisturizer, the massage also helps increase blood flow to the skin, which can also force toxins out. That may be what is happening with beef tallow.

The Bottom Line

I think beef tallow for skincare must be considered another internet fad until the research catches up to the claims. The three companies that offer it are making money by charging $30 to $36 for two ounces of the stuff. From grass fed beef or not, that’s a steep price. You can buy a good quality moisturizer for less, and it won’t leave you smelling like a butcher shop—but only dogs will know for sure.

It would be nice if the companies spent some of that income to prove that it does what it claims it can do, but until then, it’s a hard pass for me. Based on the limited animal research, it doesn’t appear to be harmful. Your body. Your choice.

What are you prepared to do today?

        Dr. Chet

Reference: Cureus. 2024 May 24;16(5):e60981.

Is Beef Tallow Good for You?

Where’s the beef? Evidently, it’s making a comeback in the form of tallow. Beef tallow is processed fat from cows, but in reality it could be made from any type of animal fat. A number of health gurus have touted its benefit for skin care as well as a more natural form of fat for cooking than seed oils. Today we’ll take a look at consuming beef tallow and deal with skin care on Saturday.

There are no more health benefits than there have ever been from using beef tallow to cook. Beef tallow contains high amounts of saturated fat, the worst kind for your heart. That can impart better flavor in whatever is cooked or baked with it, but it’s still a saturated fat. That means it’s ideal for making cholesterol, especially LDL cholesterol in our bodies.

I’ve heard all the arguments about how carbohydrates were the real problem back when they decided to lower the fat intake in dietary guidelines back in the 1970s. That wasn’t true then and it isn’t true now. If we don’t have saturated fat in our diet, and we substitute sugars and other simple carbohydrates, we’ll make our own saturated fat. Why? Because we are animals, and we will make our own fat.

Should you ever use beef tallow for cooking? It’s like any other type of fat—and that includes the seed oils everyone is saying are bad for you. Beef tallow makes a darn good french fry, and nothing works as well as lard (pig fat) in pie crusts, so use it if you want when it will really make a difference. The rest of the time, just focus on the mono- and polyunsaturated fats.

As I’ve said over and over again, it’s not the food that’s bad; it’s the mass quantities we eat. Saturday we’ll look at the pros and cons of smearing tallow on your skin.

What are you prepared to do today?

        Dr. Chet

Reference: British Journal of Nutrition (2024), 132, 1039–1050.

Quick Updates

I’ve been doing background research for several projects that will be introduced in early 2025 including the annual Super Bowl webinar. It’s a long process because one thing often leads to another in a different direction. Here are some of the things I’ve discovered.

Nutrigenomics

Nutrigenomics is the study of how foods interact with genes in positive and negative ways; that’s one of the benefits of the detoxification system in our body. While it seems media and marketing focus on the exotic, based on several papers I read, I don’t let the day end without eating a cruciferous vegetable. Broccoli? Yes, and many more. The nutrients in cruciferous vegetables such as sulforaphanes help with our detox systems and help with single-nucleotide polymorphisms or SNPs for short. This should definitely be included in what you eat every day. This will be included with the Real-Life Detox revision.

The Folate Controversy

I’ve addressed the folate vs. folic acid issue several times. What may be better for people with specific types of SNPs is another form of folate called folinic acid. I’m going to update the ADHD and autism webinar and offer it in January. Using the results of the genetic test for the 5-methyl-tetrahydrofolate SNP may provide a more precise positive outcome with all forms of childhood and adult mental and cognitive challenges.

Aging with a Vengeance

There have been more publications on the benefits of vitamin K2. K1 is the vitamin that helps with blood clotting. K2 is beneficial for bone production, but recent research shows benefits for both brain and heart benefits. As you might expect, this year’s Super Bowl webinar on February 9 will continue the focus on living well as long as we can in Aging with a Vengeance.

That’s a recap of what I’ve researched so far, but the list of studies grows longer and longer. By the time the products are available, who knows what else I’ll find to help you attain the best health you can! Stay tuned.

What are you prepared to do today?

        Dr. Chet

References:
1. Clin Ter 2023; 174 Suppl. 2 (6):209-213
2. Int J Vitam Nutr Res (2022), 92 (3–4), 248–266

Let’s Clear the Air

Among the nutrients that I use every day and recommend to everyone over 50 to delay muscle loss are essential amino acids (EAA), the amino acids that we can’t make ourselves. These are highest in the AAs that are used in muscle growth and repair: leucine, isoleucine, and valine. While the science shows that EAAs are beneficial, they can cause a serious issue: excess gas. As some of you have written to me about, it’s not just ordinary flatulence. Without being too rude, it’s the worst smelling gas one can imagine times 10.

I may have a solution—with the emphasis on may. In doing research for the new edition of Real-Life Detox, I found an article suggesting that the lack of stomach acid, called hypochlorhydria, may be the cause. Even though EAAs are in individual amino acids, they still must have enough stomach acid to chemically modify them for absorption. Fortunately, there appears to be a fix in the form of betaine hydrocholoride or betaine HCl for short.

I’ve used betaine HCl together with a digestive enzyme when I take my EAAs; I also take it when I’m going to eat meat in a meal. Even with a hiatal hernia, I haven’t had a problem with reflux since I’ve been doing it, and it reduced the gas production significantly.

I’ve got more research to do before I’m clear on amounts and timing, but for those of you who’ve had the gas issue with EAAs, help may be on the way. I know your inclination is to try something when it sounds helpful but, in this case, wait. There may be unintended consequences and as I said, this may be a solution—or it may not be. When I know more, so will you.

What are you prepared to do today?

        Dr. Chet

Reference: Integrative Medicine. 2020. 9(1):32-36.

Thank Yourself!

Whatever your age, whatever your health status, whatever your attempts and misses this year, take a moment and thank yourself by doing something nice for you. A social media post I read made me think about the follow-on effects of caring for yourself.

This woman, a business owner and a mother always in perpetual motion, decided to get a manicure. She just wanted someone to pay attention to her for a little while—not feeling sorry for herself, but everyone else drains her battery. She wanted some time to recharge. So she got a manicure.

And then something unexpected happened: she started to take better care of herself, joined a gym, and exercises regularly. A path to a healthier life with plenty of energy to do all those things she was already doing? Why not try it?

What could you do that would mean the most to you? It may be 30 minutes to read or a new recipe to try. Maybe it’s buying a new tool, paying someone to rake your leaves, or trying a new hobby. The one commodity we can’t exchange or replace is time. Who knows—maybe some time for yourself will lead to better and healthier habits down the road.

Happy Thanksgiving from Paula, me, and the rest of us. We appreciate your support and are thankful for all of you who read what I write. I’ll be back in a week.

What are you prepared to do today?

        Dr. Chet

Bottoms Up!

As we approach the holiday season, do we have to skip the fruit juice punch or the pumpkin spice lattes? How about eggnog? Let’s take a look at the study on the risks of various drinks, and determine the relevance and the practical risk of what you drink.

Does What You Drink Really Matter?

Here are some of the issues I found with the study.

The data used a food frequency questionnaire as well as additional surveys to collect all the data. I’ve talked enough about the problems with the food frequency questionnaire, and the INTERSTROKE Study didn’t use any better techniques.

In prior papers from the INTERSTROKE study, the researchers identified 10 risk factors that accounted for 90.7% of the Population Attributable Risk (PAR) worldwide for a first-time stroke. The PAR together with the percentage contribution of each factor is as follows:

  • Prior history of hypertension or blood pressure of 140/90 or higher: 47.9%
  • Lack of regular physical activity: 35.8%
  • Apolipoprotein (ApoB) to ApoA1 ratio: 26.8%
  • Diet assessed by the modified Alternative Healthy Eating Index: 23.2%
  • Waist-to-hip ratio: 18.6%
  • Psychosocial factors: 17.4%
  • Current smoking: 12.4%
  • Cardiac causes: 9.1%
  • Alcohol consumption: 5.8%
  • Diabetes mellitus: 3.9%

What a person drinks would be a small contributor to the diet assessment. It’s legitimate, but there are bigger issues in my opinion.

Finally, looking at the actual risk of stroke in the U.S. and Canada, it’s 0.9% if you’re 18–44 years old, it’s 3.8% at 45–64 yrs, and it’s 7.8% if you’re over 65. That’s the risk without modifying any risk factors in the PAR. What a person drinks would be a very small contributor to that risk. I think working on BP and exercise first makes a lot more sense.

The Bottom Line

Does what you drink matter? Unless you overconsume alcohol, probably not. Could you help yourself out? Yes. Drink seven or more cups of water per day—that’s just 60 ounces—and enjoy a cup or two of any type of tea per day; if you like iced tea, try Paula’s recipe on our website. And if all you’ve ever had is black tea, you need to branch out and try some more exotic varieties. Both water and tea lowered the odds ratio of a first stroke.

Other than that, try to strike a balance with what you drink. Spend more time getting your BP under control, and one of the ways to do that is to exercise. This is as good a time as any to begin. I know you can do it.

What are you prepared to do today?

        Dr. Chet

References:
1. International Journal of Stroke 2024, Vol. 19(9) 1053–1063.
2. Journal of Stroke 2024;26(3):391-402.
3. Lancet 2016 Aug 20;388(10046):761-75.
4. MMWR. May 23, 2024. 73(20);449–455.

What Am I Supposed to Drink?

Why would someone ask that question? It was in response to a health news report on a couple of studies that suggested that if you drink too much fruit juice, any soda at all, or five or more cups of coffee, you’ll have an increased risk of a first stroke. Let’s take a look at the studies to see if we should change any of our drinking habits.

Based on the methodology, cases of first stroke were recruited from 142 centers in 32 countries between March 2007 and July 2015; at the same time, they recruited matched controls who did not have a stroke. They ended up with 13,462 subjects with stroke and 13,488 controls that did not have strokes. The mean age was close to 62 +/- 13 years. Besides biometric data including neural imaging, the researchers used a variety of surveys including food frequency questionnaires to determine all fluid intake.

After accounting for 15 potential factors that might skew the data, researchers calculated the odds ratios for water, soda, fruit juice, coffee, and tea intake. Teas of all types reduced the odds ratio for stroke, as did drinking seven or more cups of water per day. Any soda, fruit juice, or five or more cups of coffee per day raised the odds ratio, almost doubling the risk of a first stroke.

Should we be concerned? Let’s take a closer look at what this study really means on Saturday.

What are you prepared to do today?

        Dr. Chet

References:
1. International Journal of Stroke 2024, Vol. 19(9) 1053–1063.
2. Journal of Stroke 2024;26(3):391-402.

BRI: It Just Doesn’t Matter

Continuing our look at the BRI, the mathematician demonstrated that BRI is associated with body fat distribution. It makes sense; the waist measurement would provide an indication of fat around the waist. The next question is: would the BRI be a better predictor for cardiometabolic disorders than BMI?

BRI and Mortality

A group of researchers decided to use open-source data from the National Health and Nutrition Examination Survey database to examine the relationship between BRI and all-cause mortality. They coincided with the years that physical assessments were done including height and waist circumference; body weight was collected but not used in this instance. The time period began in 1999 and continued every two years through 2018.

There were two observations that were significant. First, in every demographic group, regardless of age, gender, or race/ethnicity, the BRI has increased during every examination period. As a country, the U.S. has gotten fatter. That matches every other measure such as body weight or BMI as well.

The second observation was that the hazard ratio (HR) increased as the BRI dropped below normal, then normalized when the normal BRI was reached, and the HR rose again as the BRI increased. Simply stated, there was an increased risk of mortality when people were too lean or too fat.

You may be wondering why I don’t give you a formula to do calculations for yourself. It’s very complicated and there are BRI calculators available on the website below. The main reason is that it just doesn’t matter—the BRI is no better at predicting mortality than the BMI. The researchers had the body weight data they needed to compare the BRI with the BMI directly. They just didn’t do it. However, looking at the mathematicians’ validation study, the categories of adiposity associated with BMI matches up quite well with the BRI and thus with body fatness. There’s no need for any more precision than is achieved with BMI.

The Bottom Line

It’s really the clinical use that seems to bother everyone, but with rare exceptions, the BMI gives an indication of body fatness. If physicians or other health care professionals cannot see the patient before them and realize they are too lean or too muscular to fit the typical interpretation of BMI, the fault lies with them, not the tool they are using.   

What are you prepared to do today?

        Dr. Chet

References:
1. JAMA. 2024; 332(16):1317-1318. 10.1001/jama.2024.20115
2. JAMA Netw Open. 2024; 7(6):e2415051. 10.1001/jamanetworkopen.2024.15051.
3. https://doi.org/10.1002/oby.20408
4. https://bri-calculator.com/#calculator