RANNA BATI - HS WIFE

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HNTA

IGF-1 may help explain why people’s lives appear to be cut short when they eat some low-carb diets but not others.949 Twin Harvard cohorts found that vegetable-based low-carb diets were associated with lower mortality rates, while those based on animal sources increased the risk of premature death by 23 percent and the risk of dying specifically from cancer by 28 percent.950 Even just substituting 5 percent of calories of animal protein with protein from plants, such as beans or nuts, may be associated with a 14 percent lower risk of dying prematurely (and a 19 percent lower risk of dying specifically from dementia).951 Egg protein (found mostly in the egg white) appears to be the worst. Replacing just 3 percent of egg protein with plant protein may be associated with a 24 percent lower risk of premature death in men and a 21 percent lower risk in women.

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"The world is full of struggle. It is also full of overcoming."

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Although eggs are the single largest source of cholesterol in the American diet, more than any individual type of meat, the number one overall source of cholesterol is meat in general (with twice as much cholesterol coming from white meat as from red).1042 So, researchers expected to find less inflammation in the biopsies from vegetarians than from meat eaters, and they did. Not only did the vegetarians’ thigh fat average fewer than half of the pro-inflammatory macrophages compared to biopsies taken from omnivores, the meat eaters had 80 percent greater expression of tumor necrosis factor, a potent inflammatory marker, in their abdominal fat

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LIGHT OF ASIA -BDHA

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why eating nuts can alter our microbiome for the better, boosting the growth of good bugs that produce short-chain fatty acids, but there appears to be no prebiotic influence when we eat the same amount of nut butter. 7

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There’s a reason hydrogen sulfide is called “rotten egg gas.” It’s thought to be responsible for the “malodorous rectal flatus” associated with a low-carb diet.7417 One of the strongest predictors of fecal odor when comparing fresh stool samples was found to be whether or not someone eats meat.7418 To shrink the stink, the Harvard Health Letter offers the recommendation to cut back on meat and eggs.7419 Randomize people to different quantities of meat, and a clear correlation with fecal sulfide concentrations can be found.7420 Compared to those eating plant-based diets, individuals who regularly eat meat were found to generate up to fifteen times as much

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s. Studies following identical twins suggest that no more than 20 to 30 percent of the variance in lifespan is explained by gene inheritance

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DHAMMAPADA

Chapter 5, The Fool

60. Long is the night to the sleepless; long is the league to the weary. Long is worldly existence to fools who know not the Sublime Truth.

61. Should a seeker not find a companion who is better or equal, let him resolutely pursue a solitary course; there is no fellowship with the fool.

62. The fool worries, thinking, "I have sons, I have wealth." Indeed, when he himself is not his own, whence are sons, whence is wealth?

63. A fool who knows his foolishness is wise at least to that extent, but a fool who thinks himself wise is a fool indeed.

64. Though all his life a fool associates with a wise man, he no more comprehends the Truth than a spoon tastes the flavor of the soup.

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AMPING THE AMPK - BERBERINE - In short, barberries, which can be found inexpensively priced at Middle Eastern groceries in dried form, have been shown to successfully lower LDL cholesterol levels an average of fourteen points (mg/dL),175 as well as improve acne,176 artery function,177 triglycerides, blood sugars, and insulin resistance.178 One could achieve the dose of berberine used widely in China for diabetes management,179 which is presumably AMPK-enhancing, by eating as few as two teaspoons of barberries three times a day or a single tablespoon twice a day. 180 Eating the whole food is preferable, especially since an analysis of berberine supplements on the market found that 60 percent failed to match what was claimed on their labels

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5 BDHA FAMILIES

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AMPING THE AMPK

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BDHA RAFT PARABLE

raft parable, the Buddha said,

"In the same way, monks, I have taught the Dhamma [dharma] compared to a raft, for the purpose of crossing over, not for the purpose of holding onto. Understanding the Dhamma as taught compared to a raft, you should let go even of Dhammas, to say nothing of non-Dhammas."

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g. If coffee is indeed confirmed to induce autophagy and increase longevity, then a daily habit may ultimately prove to be an advantage

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SPERMIDINE X WHEATGERM X HELPS AUTOPHAGY

you’ll notice it has the smallest serving size, just one tablespoon or 7 g.447 So, on a volume or weight basis, wheat germ reigns supreme. It’s also the cheapest source of spermidine, as low as two cents per mg. Wheat germ is a by-product of the white flour milling industry and typically just discarded, which may account for its reasonable price.448 You know something’s a bargain when it can even beat out dried beans in nutrient per dollar.

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OMPH 

Om Mani Padme Hum' is a traditional Buddhist mantra that is believed to have a therapeutic effect on the mind and body. The mantra is believed to evoke compassion and wisdom, and to purify negative karma and negative emotions.

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Unlike turmeric, the taste of wheat germ is pretty neutral, and I’ve found I can just sprinkle it onto foods. (I mix it with ground flaxseeds,

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At sufficient doses, wheat germ can also help control cholesterol, triglycerides,450 diabetic blood sugars,451 and pain, fatigue, headache, and mood swings associated with painful periods.452 (Details in see.nf/wheatgerm.) It can also boost Bifidobacteria in the gut. A common constituent of commercial probiotics, Bifidobacteria are considered one of the proxies for a beneficial balance of good bugs in general453 and may even have the knock-on effect of adding extra spermidine to the system.

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if one were to summarize the Buddha’s teaching in one word, we would have to say that it is universal interdependence, of which nonviolence is a natural consequence. #

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HELPING AUTOPHAGY 

60 minutes of moderate to vigorous aerobic activity 

minimizing your intake of french fries and potato chips 

trying to consume at least 20 mg of spermidine by incorporating foods such as tempeh, mushrooms, peas, and wheat germ into your diet 

drinking three cups of regular or decaffeinated coffee

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 that strawberries can improve cognition,547 cholesterol, inflammation,548 and osteoarthritis,549 as well as boost beneficial gut bugs, including Christensenellaceae, 550 a newly discovered551 bacterial family found associated with longevity based on studies of centenarians and supercentenarians

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We must first realize that the true cause of suffering is not outside, but inside

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RX CELLULAR SENESCENCE 

To help slow this aging pathway, on a daily basis, consider: 

consuming quercetin-rich foods, beverages, and seasonings, such as onions, apples, kale, tea, and salt-free capers 

eating fresh, frozen, or freeze-dried strawberries 

seasoning meals with pippali (long pepper)

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Everyone Loses or Everyone Gains

DISSOLVING EGO

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AGING METHYLATION 

in one study, a high-fat diet caused widespread DNA methylation changes in men within just five days, affecting more than 6,000 genes that were able to only partially reverse six to eight weeks after the participants returned to their usual diets.634 And, overeating saturated fat causes different methylation changes than overeating polyunsaturated fat, but to what effect

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RX METHYLATION 

restricting calories by 12 percent, which would be cutting about 250 calories out of a 2,000-calorie diet (e.g., skipping a piece of pie or cake every day) meeting the 400 µg recommended daily allowance of folate, which could be achieved with about a cup of cooked lentils or edamame, a cup and a half of cooked spinach or asparagus, or two and a half cups of broccoli, for example

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