Introduction to Nutrition

Brain health

All aspects of our physiology and biology influence the brain 

• Metabolic health
• Cardiovascular health
• Body composition
• Musculature

Dementia is preventable

Nutrition is the process of providing or obtaining the food necessary for health and growth

Food

Food isn’t just what we Eat

• Food is how we celebrate
• Food is how we bond
• Food is how we show love
• Food is ritualistic
• Food is cultural
• Food is an art form

When you are stressed out, you reach for your favorite food. Food becomes your friend.

Food is ineffable

The word “ineffable” comes from the Latin term ineffābilis, which is a combination of two parts: the prefix in- meaning “not,” and effābilis, which means “able to be spoken” or “utterable.” The root effābilis itself is derived from effārī (to speak out, utter) and fārī (to speak). Therefore, ineffābilis literally means “not able to be spoken,” which is the essence of the modern usage of “ineffable” to describe something that cannot be expressed in words.

Industrialization of food


Today, most food you find in grocery stores has been processed multiple times. This has majorly contributed to the American health crisis. 

Ultra processed versus unprocessed

It’s not black-and-white, rather there is a spectrum of processing that food can have 

When you buy an apple from the supermarket, it is unprocessed. The second that you slice into it with a knife, it becomes processed. Once you take the apple, squeeze it, and produce apple juice, you’re taking the processing to the next level. You can take an apple slice and make applesauce, processing it even further. if you make apple flavored gummy treats, you’re processing it even further. 

Food processing is a continuum

Where do we find ultra processed foods?

Rhey are packaged in most major supermarket aisles

60% of adults calorie intake today are these ultra processed foods, and have become a staple of the standard American diet 

70% of calories for the average child comes from ultra processed foods

Result of eating ultra processed food

We are now finding that there is a link between chronic diseases and ultra processed foods such as asthma, ulcerative, colitis, and different cancers 

For every 10% increase in ultra processed food consumption there’s about a 25% increased risk in the development of dementia

Association of ultra processed food consumption with risk of dementia. A prospective cohort study

Nutrients

Macronutrients

The three primary sources of energy for the human body:

• Carbohydrates
• Proteins
• Fats

Essential nutrients

Nutrients required for your body to function properly

We need these to survive. If we don’t, we can develop a deficiency disease.

There is no such thing as an essential carbohydrate, and you would not develop a deficiency disease for not consuming carbohydrates

Fats are essential

Essential fatty acids

We need a very small amount of essential fats on a regular basis.

• Omega 3 fatty acid
• Omega 6 fatty acid

Adding more fat to the diet is associated with better hormonal profiles

Protein is absolutely essential, providing amino acids.

Your body is made of protein

Amino acids

There are dozens of amino acids and 9 essential amino acids

Microscopic molecules that form together to create proteins 

Carbohydrates

• Simple carbs
• Complex carbs
• Fiber

Simple carbs are often used to describe sugars

Sugar or added sugar is specifically not healthy

Complex carbs can often be broken down by our bodies as quickly as simple carbs

Simple carbs = sugars that you can taste on your tongue and are sweet

Complex carbs = don’t immediately taste sweet until they start breaking down on your tongue

Complex carbs are generally starches found in fruits and vegetables

Fiber is technically a carbohydrate

We don’t break down fiber

Carbs and fats

Fats and carbs are both energy

Both are responsible for creating energy for the body

Protein is not used as energy in the body. Protein is a building block

Fat is most easily stored as fat

Fiber does not provide energy and generally thought of as indigestible. It fills you up, makes you feel satiated. It plays a role in our gut health and gut microbiome

Fiber

Found in whole plants

Found to increase longevity, lower inflammation levels, and lower cholesterol, generally considered good for you

Fat

• Unsaturated
• Satueated
• Trans
• Monounsaturated
• Polyunsaturated fats

Some people are under the misconception that fat makes you fat. It doesn’t necessarily, but it can if you over consume it.

Saturated fats

“Bad fats” – people who say they are bad, don’t know what they are talking about

Some sources of saturated fats, like those found in whole foods, such as coconut oil and grass fed butter, can be a part of a healthy diet 

Saturated fats are found in red meat, dairy, and plants

Saturated fatty acids = hydrocarbon chains that are connected by single blondes

• Palmitic
• Myristic
• Stearic

Stearic acid is most commonly found in animal products that has little to no impact on biomarkers associated with cardiovascular disease

Dairy has the highest proportion of saturated fats – much higher than beef. People who consume full fat dairy tend to have better cardio metabolic health

Saturated fats are chemically stable, making them less prone to oxidation

Butter is a fat, it is solid

Oil is liquid at room temperature and they are primarily comprised of unsaturated fats

Unsaturated fats are less chemically stable than saturated fats

Unsaturated fats

“Healthy fats”

Unsaturated fats, such as those found in broccoli and avocados, are known for their ability to promote cardiovascular health and reduce the risk of chronic diseases 

• Monounsaturated
• Polyunsaturated
  
  These fats are essential components of a balanced diet, known for their roles and supporting heart health, brain function, and overall well-being

Saturated fats are the most chemically stable, then unsaturated fats, then trans fats

Foods that are higher in polyunsaturated fats are going to be more prone to this form of chemical degradation which can affect your biology in profound ways

Nature has done the guesswork for us, packaging these fats with the correct amount of antioxidants to protect them.

Trans fats

“Processed fats” – very bad for us

Trans fats are formed through the process of partial hydrogenation which converts liquid oils into solid fats and is linked to increased risk of heart, disease and other adverse health effects

Commonly found in vegetable oils

They were in the food supply for decades, until removed by the FDA.

We have been told for decades that saturated fats are not good for us by our governing bodies

A food manufacturer could give processed foods the texture and the consistency of food that was otherwise rich and saturated fats, but market it being low in saturated fat. It was also very dirt cheap to produce, unlike butter or tallow.

Partially hydrogenated oils  =!Classified as poisonous due to their association with cardiovascular diseases and other health risks 

Natural trans fats

Natural trans fats are found in small amounts in some animal products like meat and dairy, but they occur in forms that are less harmful or even beneficial compared to the artificial trans fats produced through industrial processes 

Conjugated Lonoleic Acid (CLA)

A type of naturally occurring trans fat found in certain foods like grass, fed beef and dairy products 

They have some anti-cancer properties and some metabolism fortifying properties

Protein

Found in plants and animals

Plant VS animal protein

The difference is in the amino acids

Planr proteins, generally contain a more limited range of essential amino acids, compared to animal protein, necessitating a diverse diet to ensure adequate intake of all necessary nutrients 

Animal proteins do provide all of the essential Amino acids in their appropriate amounts, and their plug and play amounts. Animal proteins are the highest quality proteins that we find a nature, primarily because we humans are meat.

When we ingest the meat of another animal, it helps to fortify the meat that were made of. 

Plant based protein

Plant-based protein eaters often combine legumes and grains in their diet to ensure they obtain a complete array of essential amino acids, supporting optimal, nutrition, and overall health 

Vegan diet

Protein concerns

Protein quality can become a health issue when consuming less protein overall 

The less protein you consume, you want to make sure that the protein quality that you’re consuming is sufficient 

Animal protein is the highest protein quality

Collagen

Most abundant protein in the body

Collagen is a protein found abundantly in the body, serving as a crucial component of connective tissue, skin, and bones 

Collagen is not an essential protein because we produce it, but consuming collagen offers a myriad of benefits, from promoting healing, joint improvement, and more.

Collagen can support wound healing

Collagen is compromised of the molecules that keep our arteries elastic 
Collagen contains:

• Glycine
• Proline
• Hydroxyproline

Glycine improves metabolic health and sleep

Organ meats

Contains collagen – glycine

Liver, tongue, kidneys

These meats are valued for the rich, nutrient content and distinct flavors and various cuisines worldwide


Supplements

Used to augment protein intake

Whey is the highest quality protein, but is a processed food. Made in the cheese making process, which is minimally processed.

Plant protein supplements

More processed than animal protein, supplements, and may contain a larger dose of heavy metals

This is a concern for people on vegan-based diets

We are made of food

“You are what you eat”

Food is a source of information

Food and genetics

Certain foods have been found to exert epigenetic effects, influencing, gene expression, and potentially impacting health outcomes over time

Many of the kinds of chronic diseases that people are suffering from around the world, cardiovascular disease, cancer, dementia, are responsive to food

Food can be a form of medicine

The power of nutrition

Food is important for body composition.  The ratio of muscle to fat mass that you’re carrying is relevant when it comes to long term health and how you feel.

Food and exercise performance

How can what you eat affect your physical energy and stamina? 

Harness the power of nutrition 

Fleeting Moments

The inevitable fate is our decline
Despite this, the sun will always shine

So simply let go, unwind
Detox, your body, detox your mind

Embrace the eternal now
For this fleeting moment is all we have
Revel in the ups, the downs, what makes you happy, and what makes you sad
To feel is to be human, and is what makes me so glad

For one day, this moment will perish
And that fleeting moment truly will be all you had

From sunrise to sunset.

Choose Otium –

The concept of “perpetual otium” could be interpreted as a state of continual leisure, contemplation, and personal fulfillment—an ongoing experience of calm, purposeful living. In classical antiquity, otium was seen as a time for intellectual and spiritual pursuits, a contrast to negotium, or business and civic duties.

If you were to embrace perpetual otium, it might involve cultivating a life where your daily activities are deeply aligned with your personal values and passions. This could mean prioritizing creative pursuits, immersing yourself in nature, or dedicating time to philosophical reflection. It’s about finding a balance that allows you to continuously engage in what brings you joy and meaning, without the pressures of external obligations weighing heavily on you.

Perpetual otium, then, is not about laziness or inactivity; it’s about sustaining a life where work and leisure merge, allowing for continuous growth, exploration, and satisfaction. It’s a state where you might feel at peace with the world and yourself, fully present in each moment, and where every action you take is infused with purpose and enjoyment.

Wu Wei (无为) is a central concept in Taoism, which can be translated as “non-action” or “effortless action.” However, these translations don’t fully capture the depth of the concept. Wu Wei refers to the idea of taking action in alignment with the natural flow of the universe, rather than forcing things to happen through willful effort.

In practice, Wu Wei means acting in a way that is spontaneous, harmonious, and without unnecessary strain. It doesn’t imply inaction or laziness; rather, it suggests that actions should be taken with a sense of ease and naturalness, allowing events to unfold organically. By being in tune with the Tao (the Way), a person practicing Wu Wei acts without friction, responding to situations with an intuitive understanding of what is needed, and without resistance or force.

This concept is often illustrated through examples from nature. For instance, water is a common metaphor for Wu Wei: it flows effortlessly around obstacles, taking the shape of its environment, and yet over time, it can wear down even the hardest stone. Like water, a person practicing Wu Wei moves with the currents of life rather than against them, achieving goals by aligning with the natural order rather than through sheer force of will.

Wu Wei encourages a state of being where actions are taken with minimal effort and maximum effectiveness, embodying a kind of graceful efficiency that comes from being attuned to the rhythms of life.

quotidie novum

The World is Your Canvas

Today, I was photographing in Fairmount Park, and a thought struck me: the world is truly our canvas. Light becomes our medium, and with a camera in hand, the possibilities are endless.

Breaking free from traditional approaches to photography has been liberating. Instead of searching for that perfect candid moment, I’ve embraced the spontaneity of capturing whatever catches my eye—whether it’s a person, a tree, a leaf, or the smallest details like an ant on a rock or dew drops on leaves.

Photography is about seeing the beauty in the ordinary and finding joy in the process. There’s an infinite number of things to capture if we open our minds and view the world as an endless canvas.

So, embrace the spirit of play. Let go of limiting beliefs about what a photograph should be. Snapshot your way through life, find beauty in the everyday, and let your camera bring it to light.

Be Magnanimous

Prioritize your body, not your mind. What does it mean to be magnanimous, and how can we acquire a great mind or soul?

The word magnanimous comes from the Latin magnanimus, which is a combination of two words: magnus meaning “great” and animus meaning “soul” or “mind.” Thus, the literal meaning of magnanimus is “great-souled.”

Have you ever felt anger, lust, or greed?

These are all very normal emotions and feelings that an individual will experience throughout their everyday lives. When you get angry, your face turns red, your blood rushes, your muscles tense up, and you may desire to scream, to raise your voice, and inevitably lose your temper. This is not a very good feeling, is it? The feeling of anger is not something that I personally desire, but when you feel anger, maybe it’s best to channel it into physically noble acts.

Our emotional response to stimuli ultimately creates a physical response within our bodies. Because of this, we must become extremely mindful of our bodies and how we respond to stimuli. Think of anger, and how you can channel this energy into something productive or positive. The simplest suggestion is to channel your anger into weightlifting, into increasing your physical strength and vitality.

I think that it is inevitable that a weak body will create a weak mind. This weak-minded person will succumb to these emotional responses, lashing out in embodied flesh, screaming, being hot-tempered, or reacting negatively to their emotional whims. I think this is why you see so many people in traffic, sitting in their cars, screaming behind their windshields, throwing up the middle finger at other people, and lashing out behind the driver’s seat. These people in these cars, when I see them, often look pretty weak, often fat, and kind of just sit back like a big baby in a stroller, whining, and complaining.

The Tragedy of Modern Life

The ultimate pitfall of modern society is our enslavement to technology. Whether it’s waking up to an alarm, driving in a car to the office, sitting down inside artificial environments with air conditioning, operating computers, responding to emails and text messages on time, being punctual, always on call—we are always ready to tend to the mind, prioritizing our minds over our physical bodies. This becomes a problem because this inevitably leads to a decline in our physiological needs, such as sun exposure, movement, and fresh air. By engaging ourselves in this enslaved way of life, we lose touch with our natural essence of what it means to be human. Humans are physical creatures, designed to roam freely, to stand upright, and to belong in an open space, not an enclosed environment. This is the ultimate tragedy, where we involuntarily cage ourselves, enslave ourselves. I blame high school and the public education system, where you are taught to be obedient, to listen to the bell ring, to memorize and pass the test, to always be on time, to achieve perfect attendance, etc. In my personal experience, we had security everywhere, entered the school through an x-ray machine and a metal detector, with all doors locked, and were not permitted to go outside for any breaks or lunch. This experience ultimately forms my perception of modern society and how we’ve all involuntarily agreed to find comfort in these enclosed systems. If you train the masses, they will inevitably succumb to this mind-numbing way of life.

Brain Rot?

Think about a lot of media and entertainment—they become brain rot. When I take public transportation in Philadelphia, the SEPTA bus, on my way home from the park, 99% of the people are engaged in playing some strange game that resembles gambling. What are these weird casino-style video games on the iPhone these days? They seem like they rot the brain, similar to that of TikTok, and the toxic information that’s constantly being bombarded on the screen.

Rise Above Pettiness

How can we rise above pettiness, drama, and the complexities of modern life?

I think it’s very simple, and it all derives from sleep. When you put your vitality first and foremost, everything else falls into place. Let’s stop sacrificing the body for our mind. These days, it seems virtuous to pull all-nighters, to stay up, to study for the test, to finish that project, and just work, work, work like a busy bee. However, with poor sleep comes decreased vitality, energy, and power. I think if we all just got really good sleep, went to bed earlier, we could fix a lot of modern society’s problems. I think when you have lower vitality, the first thing to consider is sleep itself. Maybe a lot of people aren’t getting good sleep, and that’s why you see so much chaos in the streets? This is why people easily succumb to their emotional whims with anger and rage on the road. They’re tired because they’re sitting down in the car, and most likely spent too much time in the evening watching stupid YouTube videos or TV shows on Netflix. Why do we design bedrooms with TVs in front of the beds these days? Super strange.

By prioritizing our sleep, we increase our vitality, strengthening our bodies and our minds. With this increased vigor throughout the day, nothing that stands in your way will disturb you. You become magnanimous through the physical practice of getting deep sleep, standing upright, and not caging yourself in like an animal in a zoo, sitting down for eight hours per day. Be physical, prioritize your body, your sleep, and you will create a magnanimous mind, one that transcends the pettiness and drama of everyday life.