My Appearance on Smash the Fat

Sam Feltham interviewed me for his UK-based online show, Smash the Fat:

Chilled Avocado Soup

Avocado soup _feature

The avocado is a favorite PHD ingredient: it is a fatty subtropical fruit with a fatty acid profile similar to that of olive oil (only about 14% omega-6). Native to the Americas, its wild ancestor, a small, black-skinned berry, is still found in southern Mexico and Central America. The avocado has been cultivated since at least 10,000 BC, making it one of the first domesticated plants in the Americas. After the European colonization of America, it spread slowly: Wikipedia says it was introduced to Indonesia in 1750, Brazil in 1809, South Africa and Australia in the late 1800s, and the Levant only in 1908.

Like all agricultural crops, the avocado has undergone extensive breeding. Over 80% of supermarket avocados are Hass avocados, which descend from a single “mother tree” on the La Habra Heights, California farm of mail carrier Rudolph Hass. Hass patented his tree in 1935.

In addition to their excellent (grade B in our book) fatty acid profile, avocados are nutritious. They have 35% more potassium per unit weight than bananas, a diverse range of vitamins and minerals, and are fiber-rich: 78% of the carbohydrate in avocados is fiber, totaling 7 g of fiber per 100 g serving.

This chilled avocado soup is a great summer food. Because it is so fatty, it is best paired with low-fat foods, such as a white fish like halibut or cod, shellfish, and potatoes.

Here is the recipe. Happy holiday weekend, everyone!

Two Podcasts: That Paleo Show & Choice Conversations

I had the privilege of appearing last week on That Paleo Show, Australia’s leading paleo podcast, with hosts Brett Hill, Sarah Stewart, and Steve Hayter. I talked about the origin of our diet, ketogenic diets, our need for carbs and the risk of going too low carb, how to shape your environment for optimal health, how to make fasts healthful, the Perfect Health Retreat (make time for the next one in October!), and efforts to integrate the ancestral health community with mainstream medicine and science. For the full podcast, listen here.

I also appeared on the latest issue of Choice Conversations with Chris Stefanick. We talked about how to be well nourished, and about the importance of lifestyle elements like intermittent fasting and circadian rhythm entrainment in health. These lifestyle elements are as important as diet for health and long life, and are a major point of emphasis at the Retreats – we’ve found they are key to weight loss. For the full podcast, listen here.

Examine.com Supplement Stack Guides

A PHD reader and friend of the blog, Sol Orwell, and colleagues have compiled a comprehensive database of free information about nutritional supplements at Examine.com. Our own Kamal Patel is their nutrition director.

Examine.com supplement recommendations are research based, everything is cited to the literature, and recommendations are in line with PHD recommendations. Think of it like a super-PHD.

Although all the content is freely available, a huge online database is not easy to navigate. For example, their vitamin D page has 322 unique citations, and that’s far from the biggest page on the site. They have therefore worked to create paid products which distill the information down to more digestible pieces. I’ve previously recommended their Supplement Goals Reference Guide, but even that is over 1,000 pages.

So now they’ve come out with even more distilled set of guides, that they call “supplement stacks.” These are practical and actionable summaries of the evidence for how supplements can be used to address major health goals. The health goals are:

  • Testosterone Enhancement
  • Fat Loss
  • Muscle Gain & Exercise Performance
  • Mood and Depression
  • Heart Health
  • Sleep Quality
  • Insulin Sensitivity
  • Memory and Focus
  • Skin and Hair Quality
  • Libido and Sexual Enhancement
  • Liver Health
  • Allergies and Immunity
  • Bone Health
  • Joint Health
  • Vegetarianism/Veganism
  • Seniors

In each guide, supplements are classed according to the evidence for them. Base supplements are generally safe and often synergistic with other supplements, proven supplements have a good deal of evidence whether it’s meta-analyses or solid trials, unproven supplements show promise but may have caveats or not enough extended research in humans, and cautionary supplements are either overhyped or downright dangerous. Each guide wraps up with steps to assembling your stack depending on who you are and your goals.

Kamal tells me, “The Examine.com team has learned much from the Perfect Health Diet, and in addition to me (PHD resident blogger) our team includes a variety of health researchers, medical doctors, and other clinical practitioners. Examine also brought in specialists, including a PhD in toxicology and a specialist in pyschiatric pharmacology, to check over nutrient-supplement-medication interactions for each guide.”

The guides are updated for life. So when new studies come out, the evidence is re-assessed and new supplements may be introduced or lacklustre supplements may be shifted down in recommendation.

If you spend a lot of money on supplements, these guides can save you a lot of money as well as improve your health by steering you to beneficial, and only beneficial, supplements. I’ve reviewed a number of guides and they are excellent – also they get right to the point and are easy to read.

To find out more, visit the Examine.com Supplement Stack Guides. There is an introductory sale through midnight tonight.