How do I eat ~100 grams of fiber, on average, every day? Here’s my full dietary breakdown from December 30, 2015: Green tea is associated with reduced all-cause mortality risk (https://michaellustgarten.com/2015/10/20/drink-green-tea-reduce-and-all-cause-mortality-risk/), so I start every day with  green tea + lemon. Then, I ate a giant salad (https://michaellustgarten.com/2015/10/09/what-i-eat-giant-salad/), consisting of pickles, […]

Another meal that I eat 1-2x per week is a giant (delicious!) salad. What’s in it? Approximately 1 pound of romaine lettuce, 1 pint of cherry tomates, 6-8 ounces of purple cabbage, ~3 ounces of pickles, and occasionally, 2-4 ounces of corn.  To top it off, I make a spicy-sesame dressing […]

I recently heard centenarian Bernando Lapallo say that he boils his drinking water (http://www.abc15.com/news/local-news/water-cooler/valley-man-celebrates-114th-birthday-shares-his-longevity-secrets). Whether this is a contributor to or is merely associated with his longevity is debatable. What will boiling your water do, prior to drinking it, and is it worth the effort? The ability of our immune […]

Shown below is what my daily beet-berry smoothie looks like, and the recipe! Recipe: 1 lb of mixed frozen berries (strawberries, blueberries, cherries, raspberries, cranberries) 1 large beet  (8-13 oz.) 1 vanilla bean (2-3 grams) Put it all in the blender with ~10 oz. of water, blend, and drink! For […]

In a previous post, with the goal of reducing all-cause mortality risk I wrote about obtaining (at least) 1000 micrograms of Vitamin K per day. To do that, I’ve begun making pineapple-spinach smoothies! To make it, I used 8 oz of fresh pineapple, which I put in the freezer for […]

How much selenium is optimal for health? To address this question, I’ll examine the association between circulating levels of selenium with all-cause mortality risk. Then, I’ll identify a dietary selenium intake that corresponds to optimal plasma selenium levels. Let’s have a look! A variety of studies have investigated associations between plasma (or serum) selenium with […]

Billy Beane has great success in finding under-valued talent. However, why is Jesse Hahn being used as a starting pitcher? Shown below are his pitching data, including college, the minors and majors. What we see is that Hahn has been a starter for almost his entire career. However, his career high […]

The Clippers averaged 1.28 points per FG attempt during the regular season. Last night, they averaged 1.16. Had DeAndre made all 11 of his missed FTs, the Clippers would’ve averaged 1.28 points per FG attempt. In other words, the Spurs held the Clippers below their average value by exploiting DeAndre […]

In a previous article I wrote about the effect of epicatechin on reducing myostatin, which may increase muscle mass (https://michaellustgarten.com/2015/02/02/inhibit-myostatin-with-chocolate-increase-muscle-mass/). Are there any other ways to inhibit myostatin with the goal of increasing muscle mass? 10 grams of essential amino acids have been shown to reduce myostatin levels in skeletal […]

Here’s my recipe for homemade peanut butter and jelly! Whole wheat bread: 600g whole wheat flour, 1.5g yeast, 80g brown sugar, 350 mL water. Put all ingredients into the bread machine for 90 minutes. 56 g shelled raw peanuts, ground in the food processor. Add 1 teaspoon of peanut oil […]

Mice that don’t have myostatin have dramatically increased muscle mass: Myostatin levels increase during aging, a finding that may (at least partially) explain age-related decreases in muscle mass (Basaria and Bhasin 2012). Is there anything that we can do besides strength-training (Snijders et. al 2014) to decrease myostatin levels? To address […]

In an earlier post I reported that dietary fiber from whole grains is associated with reduced mortality risk for all causes, cardiovascular disease, cancer, respiratory and infectious disease in both men and women (https://michaellustgarten.com/2014/08/02/is-dietary-fiber-associated-with-reduced-mortality/). More specifically, which whole grains are highest in fiber? Shown below are grams of dietary fiber per 100 […]