Issue #380: Is Meat Bad for Us?
Good morning. It’s Tuesday, August 27th.
Labor Day is next week so…
In today’s email:
Learn: Is Meat Bad for Us?
Try: BBQ Swap
Laugh: The U?
In the News: The U.S. Open Started
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Stat of the Day
The number of pounds of beef the average American eats in a year. But it’s not everyone. Only 12% of Americans actually eat half of all the beef. This small minority is (not surprisingly) mostly men and many of them are over 50. (source)
Learn
Is Meat Bad for Us?
What is this study really saying and did the media get it right this time?
A few notes on the study itself - it’s a meta-analysis, meaning that it’s a statistical method to combine data from multiple studies around the same topic or thesis.
The benefits of meta-analyses are that:
They provide big sample sizes (in this case 2 million people)
They confirm trends or findings from isolated studies
The downside is:
They don’t account for the quality of each included study
The results often can only show correlation, not causation
The media oversimplifies the results
When it comes to nutrition studies in general - it’s almost impossible to get to specific answers because there are just so many variables when it comes to humans.
Unlike animals studied in a lab, there are literally millions of variables for all those 2 million study participants and they are all self-reporting much of the responses - what did you eat, did you workout, do you smoke, etc.
The research is termed “observational studies.”
The specific results of this study are:
For every 100 g/day of red meat there’s a 10% excess risk of type 2 diabetes.
It should be noted that doesn’t mean a 10% increase in the “absolute” risk - it’s an additional 10% risk.
So if the average American has a 10% risk of developing type 2 diabetes (there is variability across different ethnicities) - then a 10% “excess risk” means the absolute risk goes from 10% to 11%.
That’s not nothing. But again, this is correlation, not causation. It doesn’t definitively tell us that meat caused the incremental risk.
So what should we learn from this?
It doesn’t change that when you get past the online arguments of vegan vs. carnivore vs. keto, there are foundational principles on what/how we should eat:
Always whole foods over processed food
Get nutrients from veggies (2+ servings everyday) and fiber for your gut
Eat healthy fats (avocados, nuts and seeds)
Avoid added sugar and too many simple carbs (can’t say this enough)
Don’t overeat (maybe add in a few breaks to give your gut a rest)
As for meat, there’s a huge difference in how our body responds to industrially processed meat where the animal was raised in a pen without moving, fed junk corn, and pumped with antibiotics and growth hormones vs. an animal that could actually walk around eating grass and not subject to drugs and chemicals.
Look for the following labels on your protein - these are the only ones that matter, the rest are just marketing gimmicks:
Grass-finished - only ate grass for life vs. grass-fed (just means the animal ate grass at least once). The reality is there is very little grass-finished beef, but the more grass and less feedlot the better.
Organic - no hormones or antibiotics, USDA certification.
NOTE: “Free Range” (for chicken and eggs) doesn’t mean much - chickens only need “access” to 2 ft of outdoor space, but it’s not enough and rarely enforced. So always check with actual brands and farms.
Besides being selective with the meat you buy, limit your meat intake. You don’t need to be in that 12% that’s making the rest of us ask “where’s the beef.” Meat should be a complement to your nutrients from real veggies and fruit.
Our take is that you can still maximize your health & longevity by eating sufficient protein - whether that’s from animal sources or plants.
If you prefer a vegetarian or vegan diet…
Make sure you double down on getting daily protein, especially if you are active (I know that’s all Thrive25 readers).
But whether you’re a carnivore, herbivore or omnivore:
Get your lab tests. It’s crucial to see where you stand with key nutrients (are you getting enough protein if vegan), as well as metabolic and heart health measures (how’s that excess saturated fat affecting your risk of heart disease).
Try
BBQ Swap
Skip the low cost hot dog at the Labor Day BBQ this year.
Upgrade to a grass-finished burger or maybe the best recipe ever with a skirt steak, some pesto sauce and tons of veggies.
If you don’t want meat - it’s great to swap out some plant-based protein options. See our Protein Cheat Sheet.
PRO TIP: But don’t go for the “fake” meat - you’re more likely to get low quality protein and a bunch of pesticides.
Thrive25 Partner Spotlight
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Laugh
The U?
H&L in the News
🦵Stem Cell Shot for Arthritis: A new stem cell therapy shows promise in reducing knee osteoarthritis pain by 58%, potentially delaying the need for surgery. This breakthrough could revolutionize treatment for millions suffering from OA. (Longevity.Technology)
🎾 But the Olympics Just Ended: Sports is a non-stop calendar. It feels like Paris just handed the baton to Los Angeles, but major European soccer leagues started two weeks ago, Week 0 🤔 started last week in college football, and the NFL is kicking off September 5th. The latest - the U.S. Open started yesterday. Discover travel tips, must-see matches, and where to savor the best food. Stay cool, and catch all the action as top players vie for the final Grand Slam title of the year. (NYTimes)
💡Zebrafish Inspire Spinal Healing: Zebrafish can regenerate spinal cords by saving injured neurons, offering new insights for human spinal injury treatment. This breakthrough study could revolutionize therapies for conditions like paralysis. (Source)
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.