Welcome back to Let's Chat, Diets! 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 

• Weight loss

• Heart health

• Cancer

• Alzheimer's/dementia

• Type 2 diabetes

• Sporting performance

• Socioeconomic factors 

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?