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 […]

In a previous article I wrote about the effect of epicatechin on reducing myostatin, which may 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 […]

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 ( More specifically, which whole grains are highest in fiber? Shown below are grams of dietary fiber per 100 […]

In an earlier article I wrote about which grain is the best source for total protein, essential amino acids, branched chain amino acids (leucine, isoleucine and valine; BCAA) and arginine, from a list of grains that included oats, quinoa, corn, brown rice, potato, barley and millet ( However, I have […]

Involved in the Will Myers trade is Steven Souza. His 2014 stats at AAA, .350/.432/1.032, 75 RBI’s in 90 games are impressive. But, what I’d like to point out is that Souza was a terrible hitter from 2007-2011. In 444 games during that time, Souza hit .226 (347 hits in 1538 […]

Homemade chocolate recipe: 1 oz raw, organic cacao beans 1-3 oz. Medjool dates, depending on your desired level of sweetness Put both into the food processor until smooth (~2 min). Then, take it out and enjoy! If you’re interested, please have a look at my book!

The media often tells us that dark chocolate is “healthier” than milk chocolate because of its high antioxidant content. Yes, this is true: dark chocolate contains more than four times the amount of antioxidants than milk chocolate (~200 Units/gram vs. ~45 Units/gram; Miller et al. 2006): However, as shown below, what […]

Crispy, brown toast and grill marks on your chicken, fish or beef both contain elevated amounts of Advanced Glycation End (AGE) Products, a group of molecules formed during high temperature cooking (greater than 250ºF; i.e. frying, grilling, roasting, baking). In a previous article ( I wrote about the adverse health […]

In an earlier article I wrote about how cooking foods at a high temperature (greater than 250ºF, including frying, baking, roasting and grilling) produces the neurotoxic and carcinogenic compound, acrylamide ( However, the adverse effects acrylamide that I discussed were solely based on rodent studies. In this follow-up article, I’ll […]

The main drawback to optimal health if you eat store-bought chocolate is that cacao beans are roasted, thereby increasing the concentration of the carcinogen, acrylamide ( Besides eating homemade chocolate made from raw cacao beans (, are there any health benefits to drinking raw cacao? The answer is yes, and it comes […]

Do you eat protein bars and think that they’re a great protein source? Sure, they are. But is there a healthier way to get that protein into your diet? In Table 1 I compared the macronutrient composition and, dietary fiber, sodium and potassium content of 2 popular protein bars, Met-Rx and Pure […]