Unlock the secrets to a healthier, longer life by mastering the science behind protein intake. Discover the critical role of animal protein in maintaining lean body mass, boosting metabolic health, and combating age-related muscle loss. We challenge traditional views and outdated guidelines, bringing you insights from recent research and experts in the field to help you reassess the power of protein in your diet.

With less than 10% of Americans achieving optimal metabolic health, it’s time to rethink how much protein we really need. We explore groundbreaking studies by Dr. Luke von Loon and others that highlight the benefits of higher protein consumption for muscle synthesis, lasting well beyond 24 hours. By understanding how our ancestors thrived on protein-rich diets, you’ll gain a new appreciation for why your body efficiently uses protein and how it can transform your health and physique.

Dive deeper into the specifics of protein optimization, as we discuss the ideal range of 1.2-1.6 g/kg/day for maintenance and up to 1.6 to 2+ grams per kilogram per day for anabolic muscle growth and strength. Learn about the superior amino acid profiles in animal proteins and the essential role of branched-chain amino acids and potassium. We also cover the benefits of creatine and how word-of-mouth communication can be a powerful tool for sharing these life-changing insights. Embrace a diet rich in animal protein and healthy fats, while cutting out sugars and processed carbs, to achieve a more vibrant, healthier you.

Association of low muscle mass and obesity with increased all-cause and cardiovascular disease mortality in US adults

Association of muscle wasting with mortality risk among adults- A systematic review and meta-analysis of prospective studies

Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults

Low skeletal muscle mass index and all-cause mortality risk in adults- A systematic review and meta-analysis of prospective cohort studies

Muscle Mass Index as a Predictor of Longevity in Older-Adults

Skeletal Muscle Mass as a Mortality Predictor among Nonagenarians and Centenarians- A Prospective Cohort Study

Strength as a Predictor of Longevity- Compelling Evidence

The prevalence of sarcopenia in communitydwelling older adults, an exploration of differences between studies and within definitions- a systematic review and meta-analyses

Sarcopenia PPT slide deck

In this first Health Edge podcast of 2025, Mark Pettus MD and John Bagnulo PhD, MPH review a 2024 study published in The Journal of Nutrition.

https://www.sciencedirect.com/science/article/abs/pii/S002231662400289X?via%3Dihub

Audio Recording

Dr. Pettus’ 2024 OLLI Innovative Trends in Aging and Longevity You Tube Recording

Innovative Trends in Aging and Longevity Science: “The future ain’t what it used to be.” In this webinar Dr. Mark Pettus will explore some of the most exciting trends in aging and longevity research. He will translate this science to promote actionable lifestyle medicine considerations that can be leveraged today. Themes will include: Reprogramming epigenetic biologic clocks through lifestyle change. Understanding the concept of “escape velocity” as an aspiration for aging in a more youthful way and expanding health span. Rethinking nutritional science that has guided how we perceive what is “good” for us as we age. Top 5 health span lifestyle considerations….no adult left behind. Dr. Pettus currently serves as Chief Medical Officer for Preventia Inc, providing mental health telehealth resources and coaching to colleges and universities. 21st Century Medicine 2024 Virtual Lecture Series A Four-Part Introduction to a New Approach to Medicine The intersection of the fields of genetics, artificial intelligence and medicine will have enormous impacts on human health and lifespans in the coming decades. Extraordinary research is not only guiding the progress made in treating individual diseases—cancer, sickle cell anemia, heart disease, diabetes, but also the aging process and human longevity. Changes in medicine and research will impact physician/patient interaction, our health, and of course, the cutting edge of laboratory science.

Dr. Pettus’ PowerPoint Slide Deck

In this Health Edge recording, Mark describes a model of integrative health-lifestyle medicine that is distinctly different from current allopathic disease-based models. He examines the metabolic perfect storm of insulin resistance and inflammation as passports to accelerated aging, chronic complex disease risk and poor quality of life or healthspan.

Insulin Resistance PowerPoint Slides

In this episode of the Health Edge I review a recent meta-analysis examining the magnitude of cardiovascular benefit from taking statins for elevated LDL in both primary and secondary prevention.

JAMA Intern Med. 2022;182(5):474-481. doi:10.1001/jamainternmed.2022.0134 Published online March 14, 2022.
https://pubmed.ncbi.nlm.nih.gov/35285…

Do you ever feel like everything you’ve been told about healthy eating seems to be teetering on the edge of being overturned?  Welcome to a mind-bending exploration where we question the status quo, particularly the demonization of full fat dairy and saturated fats. I’m diving deep into a groundbreaking study suggesting that pentadecanoic acid, a saturated fat found in full-fat dairy could actually promote health and contribute to our longevity. We challenge the shortcomings in the traditional medical model and its ability to promote health, and ponder the rapid expansion of knowledge in the information age.
Our journey continues as we venture into another exciting discussion on the potential essential role that pentadecanoic acid plays in our bodies. A compelling study indicates that a deficiency of this saturated fat could contribute to chronic diseases. We’re not trying to persuade you to change your dietary habits overnight, but rather, we invite you to question, learn, and make informed decisions about your health. As we wrap up, we highlight the importance of natural, whole foods in our diet and delve into how our modern lifestyle could be impacting our health. So, are you ready to embark on this journey into the world of saturated fats, dairy, and optimal health?

Dairy Fat and Health PowerPoint slide deck

In a world where health advice is abundant, it can be challenging to sift through conflicting data and headlines. One such contentious issue is the connection between red meat and type 2 diabetes. On this episode of The Health Edge, we take a critical look at this connection and aim to provide a balanced perspective on this often polarizing topic. The episode focuses on a recent study from the Harvard School of Public Health that has purportedly found a connection between red meat consumption and type 2 diabetes. This study suggests that red meat consumption increases the risk of diabetes by 62%. However, upon further scrutiny, we find that the absolute risk difference between meat-eaters and non-meat eaters is a mere 0.52% versus 0.37%. Furthermore, the study relies heavily on food frequency questionnaires, a method known to have numerous inherent flaws, thus raising questions about the study’s overall impact.

The world of nutritional epidemiology is complex and fraught with potential pitfalls. One of the most significant issues is the use of confounding variables, factors that can interfere with the results of a study. For instance, when considering red meat consumption, how do we separate the impact of the meat itself from the other components often associated with it, such as high-fat sauces or refined grains? Additionally, inaccuracies in data collection methods, such as the use of food frequency questionnaires, can further muddy the waters. These epidemiological studies are not without their merits, as they often provide hypotheses that merit further exploration. However, it’s important to remember that quality nutritional research can be elusive. Therefore, the focus should not just be on what food one consumes, but also the overall nutrition and lifestyle factors. To truly understand the implications of such studies, it is vital to consider the overall nutrition and lifestyle of an individual. A person’s health is not just determined by their food choices but also their overall lifestyle. Factors such as physical activity levels, sleep patterns, stress levels, and even social determinants of health play a significant role in determining health outcomes. A hamburger consumed by a physically active person who maintains a balanced diet may not have the same health implications as the same hamburger consumed by a sedentary individual with a diet rich in processed foods. In conclusion, while it is essential to remain informed about the latest nutritional research, it’s equally important to approach these studies with a critical eye. While the connection between red meat and type 2 diabetes is a topic that continues to garner attention, it’s clear that more comprehensive research is needed.

The key takeaway is that your health is not solely determined by individual food choices but by a complex interplay of lifestyle factors. As always, the best approach is to maintain a balanced diet, stay active, and make informed decisions about your health. For a thoughtful and more detailed review of this study and studies like this I highly recommend Zoe Harcombe’s PhD terrific work. https://www.zoeharcombe.com/

In this episode of The Health Edge, Mark reviews a recent paper in JAMA Network suggesting Waist-Hip Ratio (WHR) as a much more meaningful surrogate measure of metabolic health and all-cause mortality risk.

Surrogate Adiposity Markers and Mortality – PMC

In this podcast Mark reviews the current paradigm linking environmental inputs-lifestyle with epigenetics and the human microbiome. He translates these connections ibto effective lifestyle medicine interventions. The PowerPoint below goes with the audio recording. You Tube recording can be found below. Enjoy!

May 19, 2023 BERKSHIRE INNOVATION CENTERThe search for a fountain of youth has been an obsession for humankind for millennia. Though inevitable, aging is not necessarily, as one might think, a genetically programmed process. As we age, we may develop shoulder, knee, or hip problems, sensory loss, or even memory loss. How can we stay healthier longer? Recent advances in biomedical innovations coupled with anti-aging interventions in health, wellness, mindset, and relationships have moved the goal post of longevity to the possibility of humans living to be centenarians. Wearable devices are no longer just a way to monitor health, they are becoming oracles of health. BIC Presents “Longevity, Technology, and the Future of Medicine” – a panel discussion with experts and thought leaders hosted by the Berkshire Innovation Center in partnership with Hamilton, Brook, Smith, Reynolds.