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“However, many people lack essential vitamins and minerals, which must be obtained from our diets since we cannot make them. Several vitamins and minerals play important and complementary roles in supporting both the innate and adaptive immune systems.”

“Notable differences between the macronutrient content of breast milk and cow's milk drive home the fact that breast milk is a highly dynamic, species-specific fluid that provides proteins, carbohydrates, fats, vitamins, and minerals to support and nourish a human infant.”

“The gut microbiome uses fiber to generate short-chain fatty acids that regulate the immune system. Fiber can also slow protein digestion, and vegetables can serve as a carrier for the extra fat that is consumed in the diet.”

“Dr. D'Agostino cautions against confusing a Westernized obesogenic high-fat diet with a ketogenic diet. In a well-designed preclinical study, researchers fed mice a cyclic ketogenic diet starting at midlife and observed improved healthspan, cognition, and brain function.”

“More than 200 HMOs have been identified, and they are the third most abundant factor in breast milk after fat and lactose. The primary role of HMOs is to serve as prebiotics – compounds that induce the growth or activity of beneficial bacteria.”

“Much of this research has demonstrated that resveratrol exerts beneficial health effects – especially on the cardiovascular system – and has been shown to ameliorate the deleterious effects of an obesogenic diet (rich in saturated fat and sucrose) in monkeys.”

“During shivering, skeletal muscles undergo repeated, rapid contractions that produce little net movement and instead produce heat. Nonshivering thermogenesis generates heat without shivering by unique mechanisms in skeletal muscle and adipose (fat) tissue depots.”

“Dr. Patrick also connects meal size and fat composition with post-meal inflammation. In a randomized crossover trial, an omega-3-rich meal produced a different endotoxin and inflammatory response than saturated- and omega-6-rich meals.”

“Aerobic exercise improves mitochondrial function, fat oxidation, and heart health, and increases VO2 max, a predictor of longevity. The recommendation is to complete 150-300 minutes of moderate or 75-150 minutes of vigorous exercise per week.”

“Leucine has a higher binding affinity for the mTOR complex in muscle than in fat or other tissues. From an evolutionary standpoint this would have been crucial in the maintenance of lean muscle mass during times when food was scarce.”