This week we tackle the Mediterranean diet in what is a very positive episode which is pretty unusual for this series! We are joined by a very special guest in one of our cousins across the pond. Jaebien AKA Mr Cogfit on Instagram joins us from stateside to give us his thoughts and expert knowledge on the topic. He causes quite the storm on social media so he fits right into our setup!
As with all our diets episode, we break down various claims made by diets and see if there is any benefit to going on this diet & vice versa. Claims include
This diet was a breath of fresh air compared to recent weeks and we struggled to find much negative with it. We also came equipped with some solid data to back up our points (especially Jaebien!) These can found down below! Spoiler alert there is a lot of studies! No blagging on this podcast...Unless it's one of Toms conspiracy theories!
We enjoyed this one and I think Jaebien was taken aback with our chilled out attitude but still providing the goods! Afterwards, he got in touch with how it reminded him of good friends chatting in a bar. Perfect.
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Studies Mentioned
Systematic Review of the Mediterranean Diet for Long-Term Weight Loss
Mediterranean Diet and Weight Loss
Saturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease
Olive Oil Polyphenols Decrease LDL Concentrations and LDL Atherogenicity in Men
Low-density lipoproteins cause atherosclerotic cardiovascular disease
Virgin Olive Oil and Health
Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults
Saturated Fatty Acids and Cardiovascular Disease
Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults
Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status
Prevention and control of type 2 diabetes by the Mediterranean diet: a systematic review
Adherence to the Mediterranean diet and health status: a meta-analysis
Mediterranean diet intervention in overweight and obese subjects lowers plasma cholesterol and causes changes in the gut microbiome and metabolome independently of energy intake
Mediterranean diet and prevention of coronary heart disease in the elderly
Adherence to the Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis
Obesity and Cancer Mechanisms
Mediterranean Diet and Risk for Alzheimer’s Disease
Omega-3 Fatty Acids in Early Prevention of Inflammatory Neurodegenerative Disease
Mediterranean diet boosts endurance exercise within days, study finds
The Mediterranean diet: Does it have to cost more?
Is It Bad For You? HIGH VOLUME (German Volume Training Etc.)
Chatting W/PTs: Ginger Fitness Couple - Army, CrossFit, Romance
Power of Mindset W/ Nicky Roger - The Mind Coach
Is It Bad For You? Alcohol (Health, Sports & Performance)
Is It Bad For You? Concurrent Training (Is Cardio Killing Your Gains?)
Rory Brown: Mind, Body & Food ’Just Breathe’
Is It Bad For You? Stretching (Waste of Time?)
Dietitian, Renee McGregor: Sports Performance, Eating Disorders, ’More Fuel You’ & More!
Is It Bad For You? Being Inactive/Sedentary
Chatting W/ PTs: ”Fitness Bartending Chaos” W/ Rebecca Jorgensen
Mental Wellbeing & Mental ill Health
Is It Bad For You? Cooking Oil (Nasty Seed Oils?!)
Worlds Strongest Disabled Woman: Rebecca Slater
Chatting W/ PTs: Elisha Scott - Female Empowerment, Mental Health & CrossFit
Is It Bad For You? ”BAD” Exercises (There’s a lot?!)
Is It Bad For You? Non-Organic Food (Nasty Chemicals?!)
Is It Bad For You? CrossFit
Is It Bad For You? White Bread, Rice & Pasta (Toxic Rice?!)
Chatting W/ PTs: ”Meme Warfare” With Physiotherapist Alexis Léveillé
Chatting W/ PTs: Former Pro Cyclist - Anthony Walsh (Roadman Cycling)
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