Evan Cherry
Evan Cherry@forgemyhealth · I'm into biohacking and longevity.

Share notes from chapter 7 in Deep Nutrition 👇🏼

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1/ I’ve been reading ‘Deep Nutrition’ by Catherine Shanahan. Here are some of the big ideas from the book so far. 2/ Your DNA needs good nutrition for two reasons. First, to keep your DNA healthy and avoid mutations. Second, to allow your DNA to be fully expressed in your body. 3/ DNA is not destiny and gene expression is profoundly influenced by nutrition and your environment. This mean your health and how you look are functions of your DNA + many epigenetic factors including your nutrition and environment. 4/ This includes the health of the genetic material you inherited from your parents AND grandparents. Also, the health of your father BEFORE your were conceived and the health of your mother during pregnancy. 5/ Traditionally, good nutrition from cultures all over the world has included 4 things: a) cooking meat on the bone 🍖 b) eating fermented and sprouted foods 🌱 c) eating organ meats and other animal parts 🥩 d) eating fresh, unprocessed plant and animal products 🥦 6/ These may sound strange or exotic, but the nutrition from these foods and methods is very familiar to your DNA. Why? Because your ancestors have been successfully eating this way for thousands of years. 7/ American “cultural” food is not good. Rarey are the recipes and ingredients the same as in traditional cultures. Recipes have been rewritten and ingredients substituted or removed. 8/ Often the things that have been changed are the exact things that made traditional cultural food so nutritious. Modern food and preparation methods, and the nutrition (or lack thereof) from them, are foreign to your DNA.
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@forgemyhealth interesting, thanks for sharing!
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Meat on the bone: How to cook meat to get the most nutrition. 4 Rules 1) don’t overcook your meat 2) use moisture, time, and parts 3) use the fat 4) make bone stock
Don’t overcook your meat. It fuses all of the proteins, fat, and sugar molecules together in a tough chunk that is hard to cut and digest. The tangle of long proteins traps all the nutrients so they can’t be easily accessed. Additionally, many of the nutrients are ruined by too much heat and are chemically changed into carcinogens and other damaging molecules. Steak should be juicy and red.
Use moisture, time, and parts Cook your meat with plenty of moisture and time. This allows for a process called hydrolysis to happen. Hydrolysis is the gentle cutting and cleaving of proteins, fat, and sugar by water molecules. This makes the meat tender, easy to cut, and easy to digest. Hydrolysis is also important for flavor because taste bud receptors are small and only small molecules can bind to them and stimulate your sense of taste. Large fused proteins in overcooked meat are bland because the molecules are too big to be tasted. Cook as many animal parts together as possible. This includes meat, fat, cartilage, ligaments, bone, and skin. These parts have tons of glycosaminoglycans and minerals which are incredibly nutritious for your own bones, joints, ligaments, and cartilage.
Use the fat Humans have always eaten animal fat and you still need it to optimize your nutrition. Fat is a source of energy and is also the building block of your cell membranes. As an energy source, it doesn’t stimulate release of insulin, helping to avoid insulin spikes. You also need fat to absorb the fat soluble vitamins including A, D, E, and K. Eating fat with your meat enhances flavor because you can actually taste fat (with the CD38 taste bud receptor!). You may have heard that grass-fed beef is better for you because it has more omega-3s. That’s true. But it’s located in the fat, so you need to get large cuts that keep the exterior fat layer. Small lean cuts don’t have much good fat and not much omega-3.