Achieving Antifragility

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Overview

Metabolic Health: Resilience, strength, and robustness.
Metabolic Syndrome: Constellation of five components that increase the risk of chronic diseases:
High triglycerides
Low HDL cholesterol
Abdominal obesity
Elevated blood pressure
High fasting blood sugar
93% of US adults have some form of metabolic anomaly.

High Triglycerides: Fat in the blood; checked via fasting triglycerides.
HDL Cholesterol: High levels reflective of good health; influenced by saturated fat and exercise.
Abdominal Obesity: Visceral fat in the midsection; associated with inflammation and cortisol sensitivity.
Elevated Blood Pressure: Can result from stress, sugar consumption, or sodium sensitivity.
High Fasting Blood Sugar: Indicator of poor metabolic health; high levels associated with diabetes risk.

Exercise and Metabolic Health: Improves all components of metabolic syndrome.
Reduces triglycerides and abdominal fat.
Raises HDL cholesterol.
Lowers blood pressure.
Enhances insulin-independent glucose uptake.
Mental and Brain Health:
Improves mental health, reduces anxiety and depression.
Boosts brain-derived neurotrophic factor (BDNF) and cognitive function.
Supports endothelial function and cardiovascular health.
Hormone Health: Enhances insulin sensitivity, cortisol regulation, and testosterone levels.
Muscle Growth and Strength: Crucial for aging; resistance training recommended.

Genius Foods: Not a scientific term; describes nutrient-dense foods that support overall health.
Categories: Berries, nuts, cruciferous vegetables, dark leafy greens, ruminant meat, eggs, dark chocolate, olive oil, wild fish, avocados.

Berries: Low in sugar, rich in antioxidants; associated with reduced brain aging.
Nuts: High in healthy fats and fat-soluble antioxidants; calorie-dense and a source of prebiotic fiber.
Cruciferous Vegetables: Rich in fiber, vitamins, and detoxifying compounds like sulfur.
Dark Leafy Greens: High in nitrates, promote cardiovascular health and cognitive longevity.
Ruminant Meat: High in protein and bioavailable nutrients; low toxicity.
Eggs: Rich in protein, choline, and other essential nutrients.
Dark Chocolate: Contains antioxidants and flavanols that support brain and cardiovascular health.
Olive Oil: Rich in monounsaturated fats; has anti-inflammatory properties.
Wild Fish: High in omega-3 fatty acids and supports brain and heart health.
Avocados: Rich in fat-soluble antioxidants and potassium; supports brain and heart health.

Simplified Diet: Focus on a narrow range of nutrient-dense foods.
Consistent Consumption: Buying these foods on loop can simplify diet and enhance health outcomes.