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• “Don’t confuse the optimal diet for you in a state of health with the optimal diet for you in a state of sickness that’s trying to restore your health.” – Dr. Peter Attia
• Diet is highly individualized: the reality is we really can’t say that fruit and vegetables themselves are objectively and inherently healthy
• Metabolic syndrome is when you have three or more of the following: (1) truncal obesity; (2) high blood pressure; (3) high fasting glucose; (4) high fasting triglycerides; (5) low HDL cholesterol

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In this “Ask Me Anything” (AMA) episode, Peter discusses the nutritional profiles of various fruits and vegetables as a means of assessing their relative value. He explains the difference between eating them vs. drinking them, how processing fruits and vegetables can change their properties, and how one’s current state of health affects nutrition strategy when it comes to fruits and vegetable consumption. Additionally, Peter explains the potential benefits and negative effects of certain phytochemicals found in produce and concludes with a discussion of supplementing with green powders, multivitamins, and more.

If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #36 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• The limitations of nutritional data and challenges of making broad recommendations [2:00];
• How one’s current state of health impacts their “optimal” diet [11:30];
• Defining “metabolic health” [14:45];
• The wide-ranging nutrition profiles of various fruits and vegetables [16:30];
• The benefits of fiber [20:45];
• Eating whole fruits vs. drinking fruit juice or smoothies [22:30];
• Drinking alcohol: metabolic effects, calories in alcohol, and more [28:30];
• Can excess fruit consumption lead to insulin resistance? [30:30];
• Glycemic impact of different fruits, using CGM data to assist decision making, and how fruit is fundamentally different from what we evolved to eat [31:30];
• Dietary approaches for people with a carbohydrate tolerance disorder (TD2, NAFLD, etc.), and when it makes sense to restrict fruit consumption [34:30];
• Nutrition profile of select vegetables: sugar content, micronutrients, and more [40:00];
• Phytochemicals in produce: potential positive health impacts on inflammation, cardiovascular (CV) risk, and cancer [44:30];
• Phytochemicals with potential negative health impacts [50:45];
• Nightshades and inflammation [53:15];
• How important is it to eat organic foods? [56:00];
• How necessary is it to wash fruits and vegetables? [1:00:45];
• How does food preparation change the nutritional composition? [1:03:45];
• Considerations when eating canned and frozen food, and paying attention to processed food additives [1:04:45];
• Supplementing vitamins and nutrients as an alternative to eating whole fruits and vegetables [1:06:15];
• Green powder supplements [1:11:15];
• Important takeaways [1:16:00]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

• “I kind of look at Twitter as performance art, I find people who are very literal have a very hard time. The magic happens when you’re smart, funny, and entertaining.”– Jim O’Shaughnessy
  • Jim believes that Trung is the ‘posterchild’ for the Twitter success equation
• There are few things with greater asymmetric returns than creating on the internet
  • The upside potential is so much greater than the downside risk
  • The ability to build your own audience on your own terms is killing gatekeepers everywhere
• Advice to young creators: continue reading for details on these bullet points:
  • Leverage optionality, leave doors open
  • Just start, you don’t have to know exactly where you’re going
  • Learn how to shamelessly build an audience
  • Always sprinkle in humor
• Nobody is thinking about you the way you think about yourself
  • People are almost always thinking about what they’re going to say next rather than listening to you
• “People don’t have ideas. Ideas have people.”– Trung Phan quoting Carl Jung
  • This is the greatest explanation for memes
• Worldly point of views can be entirely opposite to that of the United States, but completely valid given life context
  • If you have the opportunity to travel—DO IT!
• Continue reading to see some examples of Trung Phan’s awesome Twitted threads, highlights include:
  • How Steve Jobs leveraged Pablo Picasso
  • That time Elon Musk and Jeff Bezos had dinner
  • Why Ted Lasso is so likable
  • And more!

Trung T. Phan is a creator in the tech, business, and media space. His Twitter threads are full of knowledge and humor, and he also co-hosts the “Not Investment Advice” podcast. Follow Trung on Twitter at https://twitter.com/TrungTPhan and subscribe to his newsletter at https://trungtphan.com/subscribe/

Show Notes:

• Trung’s Vietnamese origins
  
• Humor in your talent stack
  
• Asymmetric returns of creating content online
  
• The power of memes
  
• Getting a CFA
  
• Going back to writing movie scripts
  
• Succeeding in the creator economy
  
• How to acquire people’s attention
  
• Creating content on LinkedIn and Facebook
  
• The importance of traveling
  
• Donald Trump’s popularity in SE Asia
  
• History is not black or white
  
• Steve Jobs with the Picasso
  
• How a Microsoft guy catalyzed the iPad
  
• Musk’s space meeting with Bezos
  
• Not letting complacency set in
  
• Putting historical dates into perspective
  
• Structuring speech to persuade
  
• Jim not dissing Plato
  
• Making Ted Lasso likable in 157 seconds
  
• And MORE!
  

Books Mentioned:

• The Status Game; by Will Storr
  
• The Beginning of Infinity; by David Deutsch
  
• Virus of the Mind; by Richard Brodie
  
• The Republic; Plato

Gurwinder Bhogal is a programmer and a writer.

Gurwinder is one of my favourite Twitter follows. He’s written another monstrous thread exploring human nature, cognitive biases, mental models, status games, crowd behaviour and social media. It's one of the best things I've read this year, so I just had to bring him on.

Expect to learn why stupidity is more dangerous than evil, why most content has to appeal to midwits, why political debates are essentially mass-scaled ventriloquizism, how lower stakes lead to more vicious arguments, why the word retard is a strange choice as an unspeakable slur, why being a mess is more likeable than being perfect and much more…

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