⭑ Processed red meat associated with higher onset of dementia ✔ Research
⭑ Foods with high fat and sugar found to impair memory function ✔ Change diet
⭑ The best peanut butter is healthy ✔ Here's how to choose
⭑ 20-rep Goblet Squats ✔ A powerhouse move for seniors

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

President-elect Trump will be inaugurated about the time that will be seeing this Newsletter. The whole world, from Australia to Russia, from Greenland to China to Canada, is waiting to see what will happen next. It's a big week for the world but the smallest things still count - like taking that daily walk.

Peanut butter can be an industrial food, with too much sugar and too many additives. Here's how I choose almond butter so that it's essentially natural, and the same applies for how to choose peanut butter - see item #3.

Scientists recently reported how high-fat and sugary diets lead to the degradation of our memory function. Time to make some changes if you can - see item #2.

Another recent report contained bad news for salami lovers. If you are eating lots of industrial processed red meats then they found a higher risk of dementia in later life. The reasons for this are not clear - see item #1 below.
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Your podcast of this newsletter is here (15 min).

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01 Processed Red Meat Linked To Dementia

In a new study published in the journal Neurology, regular consumption of processed red meats, such as bacon, hot dogs, sausages, salami, and bologna, is linked to an increased risk of dementia and cognitive decline.

The study analyzed data from over 133,000 men and women in the United States over more than 40 years.

The analysis found that a quarter serving of processed red meat per day correlates with a 13% higher risk of developing dementia. Each additional serving of processed red meat daily is associated with an extra 1.69 years of cognitive aging.

Conversely, the study found no significant association between unprocessed red meats (beef, pork, lamb, steak) and cognitive decline or dementia.

What this means for you: While the study shows an association, it cannot definitively prove that processed red meat consumption causes dementia. Researchers suspect two potential root causes, as yet unverified:

• High sodium levels in processed meats may contribute to increased blood pressure, leading to vascular issues that impact brain health.
• Saturated fats in processed meats might disrupt neuronal function and reduce levels of brain-derived neurotrophic factor, which is crucial for neuron growth.

If you wish to be proactive, then replacing one daily serving of processed red meat with plant proteins, such as nuts and legumes, was associated with a 19 percent lower risk of dementia and 1.37 fewer years of cognitive aging according to the same study data.

⇒ Additionally, substituting processed red meat with chicken and fish also lowered the risk of dementia and reduced cognitive aging.

Of course, food choices are not just about isolated logic. If eating bacon or salami is a pleasure you enjoy, then that is an important part of living for you; just consider some moderation.

Related: ​​​​How Bananas Benefit Your Bones - And Brain​​​​​​​​​​​​​​​​​​​

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02 How Sugar and Industrial Foods Sabotage Your Memory

How Sugar and Industrial Foods Sabotage Your Memory

Recent research highlights alarming links between high-fat diets (HFD) rich in sugar and industrial foods and the disruption of hippocampal function, which is crucial for memory. In particular, increased levels of interleukin-1β, a pro-inflammatory cytokine, correlate with cognitive impairments.

The compelling part? When individuals switched to a healthier diet, their memory function notably improved—indicating that it’s not just body mass or weight that matters, but the quality of the diet itself.

⇒ Reducing sugar intake can lead to significant improvements in cognitive performance, even among those already experiencing memory issues.

What this means for you: Here are three direct ways steps to reduce the damage of sugar and industrial foods:

1. Cut Down on Sugar: Reduce sugar-sweetened beverages and snacks. Choose water, teas, nuts, fruit and homemade smoothies instead.
2. Limit Processed Foods: Focus on whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Prepare meals at home.
3. Add Anti-Inflammatory Foods: Mix in foods rich in omega-3 fatty acids (like salmon and walnuts) and antioxidants (like berries and dark chocolate) to combat inflammation.

There's nothing new or revealing in the list of actions, just another reminder that if you want to maintain your brain health and function e.g. memory, then a better diet is your choice.

Related: ​​​​​​How Many Pistachios Should I Eat For Sleep and When?​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 Smart Choices with Peanut Butter for Better Health

Following on from item 2 above re industrial and sugary foods, I've some advice about peanut butter since it is a beloved staple in many diets, but not all varieties are created equal. Opting for natural peanut butter without unnecessary additives gives you the pleasure without the nasty side-effects.

⇒ Surprisingly, many popular peanut butter brands contain hydrogenated oils and added sugars that can turn a healthy food into an ultra-processed option.

I eat almond butter regularly, with honey and banana, and the suggestions below apply to how I choose which brand to buy.

What this means for you: I follow these tips when selecting almond butter, and the same goes for peanut butter:

• Choose Natural Options: Look for peanut butter made with just peanuts and perhaps a pinch of salt.
• Avoid Additives: Stay away from brands that contain palm oil, hydrogenated oils, or excessive sugars. If it says “peanut butter spread,” it likely contains non-peanut ingredients.
• Read Labels: Aim for products without mono- and di-glycerides or other emulsifiers.
• Explore Alternatives: Brands like Smucker's Natural or Crazy Richard's produce peanut butter with minimal ingredients.

⇒ If you have the ChatGPT app on your phone, take a picture of the label and ask "how healthy is this [for an adult over 50] [who is not overweight]?". Fill in the brackets as you wish. You will get a very helpful answer.

Related: ​​​​​​​​Eat prunes to keep your bones strong, and other surprising health benefits​​​​​​​​​

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04 Stronger Legs, Better Balance, Increased Mobility

Our exercise of the week is ... the Goblet Squat.

More specifically, 20-Rep Goblet squats.

Goblet squats target the quadriceps, hamstrings, glutes, and core, improving your lower body strength and improved balance.

We can’t do much better than regularly performing an exercise that strengthens our legs and core in one go, and it is easy to do at home.

Remember, a goal of healthspan is functional independence, and goblet squats contribute to this.

⇒ Enhanced leg strength from goblet squats supports everyday movements like standing and walking. Stronger legs improve balance, reducing the risk of falls. Increased mobility from deep squats leads to better flexibility and overall movement efficiency.

Why 20 Reps?

High-rep training stimulates blood flow and nutrient delivery to your muscles, enhancing recovery and growth without the excessive strain of heavy lifting.

⇒ In other words the 20-rep protocol improves your aerobic capacity and sets you up for any heavier strength training you may care to do.

What this means for you: Add goblet squats into your exercise program 2 to 3 times a week. Watch this clear video of the movement and listen carefully for the instructors BIG TIPS - "actively pull yourself down with your hip flexors", and "push your knees apart" - these is gold.

1. Stand with feet shoulder-width apart, holding a dumbbell or kettlebell close to your chest.
2. Actively Lower your body into a squat, keeping back straight, chest up.
3. Push through your heels to return to the starting position.
4. Repetitions: Perform 20 reps in one set.

⇒ You will find that performing one set of 20 reps per session is highly effective.

Add Tempo Training: Perform each squat slowly, focusing on controlled movement: Take about three seconds to lower, and pause for a second or two at the bottom of the movement. This helps improve your balance and control. Rise back up slowly over another three seconds. This 2X the benefits of the exercise.

Add weight: Gradually increase the weight so that you continue to feel the effort as you get stronger.

Related: ​​​The Exact Slow Pace You Must Run and Cycle To Max Fat-Burning​​​​​​​​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@ .com

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