Lucia Aronica: “Egg Yolks Don’t Raise Cholesterol (Stanford Scientist Explains) | DSH #1827

Summary

Digital Social Hour – Episode Summary

Podcast: Digital Social Hour
Host: Sean Kelly
Guest: Dr. Lucia Aronica (Stanford researcher, epigenetics & nutrition expert)
Episode: “Egg Yolks Don’t Raise Cholesterol (Stanford Scientist Explains)” | DSH #1827
Date: February 14, 2026

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Episode Overview

Sean Kelly sits down with Dr. Lucia Aronica, a leading Stanford scientist, to shatter nutrition myths and discuss how food choices influence gene expression. Dr. Aronica introduces the concept of "epinutrition," explains why egg yolks don’t raise cholesterol, and shares actionable tips on building a diet that supports longevity and well-being from the inside out. The conversation is rich with science-backed insights, practical diet guidance, and memorable anecdotes, offering a new lens on eating for optimal health.

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Highlights & Key Topics

1. Debunking Cholesterol and Egg Myths

• Egg Yolks & Blood Cholesterol:
  • Dr. Aronica directly tackles the widespread belief that eating eggs raises blood cholesterol. She explains that the cholesterol in food does not significantly impact most people's blood cholesterol levels (00:00).

    "This is a myth we need to debunk... For most people, we know it, doctors know it, it's just that they forget it and they don't teach it to their patients."
    — Dr. Lucia Aronica (00:00)

  • She cites Stanford research:

    "We followed 609 people. Some of these people increased their cholesterol from 150 milligrams a day to 400 milligrams a day. Their blood cholesterol didn't change."
    — Dr. Lucia Aronica (00:19)

  • She stresses that only rare individuals with certain genetic variants are affected.
• Practical Guidance:
  • Don’t fear egg yolks. They’re a crucial nutrient source, especially for choline and B12.

2. Introduction to Epigenetics and Epinutrition

• Defining Epigenetics and the “Software” Analogy:
  • Dr. Aronica explains genetics as fixed “hardware” but gene expression as flexible “software” that food can reprogram (00:45).

    "Your DNA is fixed like computer hardware, but your epigenome is the software that basically tells your cells which programs or genes to run."
    — Dr. Lucia Aronica (00:49)

• Nutritional Epigenetics (EpiNutrition):
  • Dr. Aronica has developed a practical approach, teaching which foods contain “epinutrients”—substances that influence gene function for health or disease (01:41).

3. Key Epinutrients & Food Groups

• “Four Yolk Formula” for Choline Intake:
  • Choline, vital for brain, liver, metabolism, and gene expression, is a missing nutrient for most Americans.

    "If you don't eat at least two eggs daily and a serving of either salmon, liver, or cruciferous vegetables, you are choline deficient."
    — Dr. Lucia Aronica (05:27)

  • Recommends “four yolk equivalents” a day (egg yolk, liver, salmon, cruciferous veggies, or lecithin) (06:25, 07:37).
• Veggies, Animal Protein, & Fermented Foods:
  • Animal proteins deliver “methyl donors” for epigenetic switches.
  • Colorful veggies supply polyphenols and plant chemicals needed for anti-aging.
  • Fermented foods offer “postbiotics” that modulate gene expression and gut health (02:25–03:30).
• Supplements:
  • “Food first” is preferred, but supplements like phosphatidylcholine, lecithin, and certain forms of choline can fill gaps, especially for vegans (08:25–09:41).

4. Addressing Food Safety & Modern Concerns

• Microplastics & Fish:
  • Issue is widespread, not just in fish but in water and vegetation. Focus should be on large-impact dietary changes, like including healthy fish for Omega-3s (11:02).
  • Prefer wild-caught fish; home filtration can reduce microplastics exposure.

5. Stanford Twin Study Insights

• Vegan vs. Omnivore Diet Study (“You Are What You Eat”):
  • Both groups improved their "epigenetic age" after switching from processed foods to whole foods, but greater weight loss in vegans likely influenced the results (14:01–15:03).

    "After just eight weeks, the epigenomes of both groups became two years younger. ...We don't know why it worked."
    — Dr. Lucia Aronica (14:47)

  • Long-term vegan diets risk missing key nutrients (B12 & choline); supplements are needed for genetic health (15:03–16:53).

6. Genetics, Weight Loss, and “Memory” in Fat Cells

• Epigenetic “Fat Memory”:
  • Fat cells can "remember" being overweight, making weight loss harder. But this memory can be reset over several months of healthy habits (19:03–21:53).

    "When you gain weight, there's a lot going on at the epigenetic level... When you lose weight, some of that memory is erased."
    — Dr. Lucia Aronica (19:03, 21:03)

• Upcoming Research:
  • New studies will examine how genes and epigenetic changes predict weight loss success on different diets (18:06).

7. On Quick Fixes (Liposuction, Ozempic) vs. Lifestyle

• Drugs vs. Food and Lifestyle:
  • Medication and surgical interventions aren’t a true substitute for healthy habits. Drug-induced loss is linked with greater muscle loss and less long-term freedom (22:06–23:54).

8. Italian Perspective: Food, Joy, and Sustainability

• Joyful Eating for Longevity:
  • Italian traditions highlight the importance of pleasure, social connection, and sustainability in eating:

    "There is no long-term sustainable change without joy."
    — Dr. Lucia Aronica (24:33)

• Low-Carb Mediterranean “Biohacking”:
  • Describes removing pasta, pizza, and bread from her (and her 84-year-old mother’s) diets; replacing with more vegetables and healthy fats led to lower triglycerides and better health (25:13–29:47).

9. The Carbohydrate-Liver Connection

• Fatty Liver and Sugar:
  • Excess carb and sugar intake, especially liquid sugar, contributes to fatty liver (30:15–30:49).

10. MTHFR Gene Variants & Supplementation

• Genetics Isn’t Destiny:
  • MTHFR gene variants are common but actionable; with good nutrition and methylated B vitamins, risk is mitigated (31:00–33:22).
• Creatine for MTHFR:
  • Creatine supplementation is especially helpful for MTHFR carriers, conserving vital methyl donors for other uses (33:23–35:10).

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Notable Quotes & Memorable Moments

• On dietary cholesterol:

  "Cholesterol in your diet doesn't affect the cholesterol in your blood. For most people, we know it, doctors know it, it's just that they forget it and they don't teach it to their patients."
  — Dr. Lucia Aronica (12:01, restated from intro)

• On nutrients in eggs:

  "Try to get the equivalent of four egg yolk per day. You can find one egg yolk equivalent in one whole egg, but also 1 ounce of liver, 3 ounces of salmon, 2, 3 cups of cruciferous vegetables..."
  — Dr. Lucia Aronica (07:37)

• On food vs. supplements:

  "Food provides just much more than nutrients. There are even nutrients in food we don't know. We call it... the food dome. The dark matter of food that we still haven't characterized."
  — Dr. Lucia Aronica (08:57)

• On joy and nutrition:

  "There is no long-term sustainable change without joy."
  — Dr. Lucia Aronica (24:33)

• Personal transformation:

  "Reducing carbohydrates was a game changer for me and also for my mom. ...When you decrease carbohydrates and get them from vegetables instead, you automatically increase the epinutrients..."
  — Dr. Lucia Aronica (26:19)

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Timestamps for Major Segments

| Segment | Timestamp | |---------------------------------------------|------------| | Egg yolk myth & cholesterol explained | 00:00–01:00| | Epinutrition basics & food categories | 00:45–04:01| | Choline importance & four yolk formula | 05:03–07:37| | Supplements: food vs. pills | 08:25–09:41| | Microplastics, fish, healthy fats | 11:02–11:57| | Debunking cholesterol (again) | 12:01–13:56| | Stanford twin study (vegan/omnivore) | 14:01–16:53| | Weight loss epigenetics, fat memory | 19:03–21:53| | Lifestyle change vs. drugs for weight loss | 22:06–23:54| | Italian nutrition, eating for joy | 24:00–25:04| | Low-carb/personal experience | 25:13–29:47| | Carbs, liver health, and MTHFR gene | 30:15–33:22| | Creatine for MTHFR, brain, and elderly | 33:23–35:10|

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Final Takeaways

• Egg yolks are not the dietary villains they're made out to be; they’re a powerful source of key “epinutrients,” especially choline, for brain, liver, and gene health.
• Food choices shape how our genes behave; focus on whole foods—animal proteins, vegetables, fermented foods, and minimal processed carbs.
• Supplements can help, but food is best; especially important for unique needs (veganism, age, genetic variants).
• Joy, sustainability, and personal empowerment are as crucial to lasting health as nutrients.
• Science keeps evolving—but fundamental dietary wisdom, when paired with new genetic insights, remains a hopeful tool for every individual, regardless of their genes.

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Where to Find Dr. Lucia Aronica:
Website: Dr.Lucia.com
YouTube: Dr. Lucia

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Compiled and summarized from the original podcast conversation for listeners seeking a concise, actionable, and insightful recap.

Transcript

[Dr. Lucia Aronica]

The cholesterol. So this is a myth. We need to debunk the cholesterol in your diet. For most people, we know it, doctors know it. It's just that they forget it and they don't teach it to their patients. We followed 609 people. Some of these people increased their cholesterol from 150 milligrams a day to 400 milligrams a day. Their blood cholesterol didn't change.

[Podcast Host]

Wow. All right, guys.

[Event Announcer]

Dr. Lucia Aronica here at a 4M conference.

[Podcast Host]

She's speaking here tomorrow, and we're gonna film a little podcast.

[Dr. Lucia Aronica]

Yeah, thank you. I'm very happy to be here.

[Podcast Host]

Thanks for coming. You got great energy. What are you talking about tomorrow?

[Dr. Lucia Aronica]

I'm talking about EPI nutrition. So how to nourish our genes by selecting foods that actually can really write healthy genetic instructions. Because here's the thing. Your DNA is fixed like computer hardware, but your epigenome is the software that basically tells your cells which programs or genes to run. And at Stanford, I've created the first course in nutritional epigenetics, or epinutrition, which is a practical approach for supporting gene expression through food. So today, tomorrow, I will talk about that.

[Podcast Host]

That's impressive. I've never heard of EPI nutrition, so that's a new thing.

[Dr. Lucia Aronica]

It's my signature approach. So it's based on the science of nutritional epigenetics, so how food can really change how our genes work. And then I've developed a very practical and precise approach to teach people which foods contain what I call epinutrients, nutrients that can really flip those epigenetic switches, turning on genes that make you healthy and turning off genes that promote disease.

[Podcast Host]

That's impressive. So there are certain foods that can do that?

[Dr. Lucia Aronica]

Yes.

[Podcast Host]

Wow.

[Dr. Lucia Aronica]

Yes. And, you know, these are the usual suspects.

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

So whole foods, animal protein, like fish, meat, shellfish, eggs, provide metal donors. These are a category of epinutrients that are necessary to build the epigenetic switches. Then you have colorful veggies. These provide polyphenols and phytochemicals. And these are necessary to really write the anti aging and cellular repair software. Then we have fermented foods this contain postbiotics. Have you ever heard of this term? Yeah. So the, you know, prebiotics is the fiber you eat. Probiotics are the bacteria themselves, and postbiotics are the products of those bacteria. So fermented foods contain all three pre, pro and postbiotics.

[Event Announcer]

Wow.

[Dr. Lucia Aronica]

And postbiotics, like, for example, short Chain fatty acids, butyrate. These really work as epinutrients, turning on genes, your gut cells that promote gut health and also traveling through your bloodstream to have systemic effect effects. And so for example, promoting mood, like good mood or even boosting your immune.

[Podcast Host]

Health health that is so impressive. So eat your veggies.

[Dr. Lucia Aronica]

Veggies and protein, that's the thing. You need both. It's not either or. You need ideally try to structure your meal as a core of ideally animal protein with plenty of veggies as a side. Because protein, especially animal protein, provides the material donors and animal protein only. So you need animal protein to get enough B12 and choline. Now most people know about B12, right? Most vegan know they need to supplements. Also people over 50 and people with gastrointestinal issues. But few people know about choline.

[Event Announcer]

Do you know about choline, like the organ choline?

[Dr. Lucia Aronica]

Choline is C, H O L I N E choline.

[Podcast Host]

Oh, no, no, no.

[Dr. Lucia Aronica]

It's a forgotten nutrient. It's an essential nutrient. So here's the. Here's. Let's make a quiz. How many eggs did you eat yesterday?

[Podcast Host]

Zero.

[Dr. Lucia Aronica]

Okay. You're probably choline deficient.

[Podcast Host]

Really?

[Dr. Lucia Aronica]

Like 90% of Americans, if you don't eat at least two eggs daily and a little bit like a serving of either salmon liver or cruciferous vegetables, you are choline deficient. So choline is one epinutrient that is essential to write these epigenetic software instructions. It's also crucial for brain health. You know, acetylcholine is made from choline and for your liver and your metabolism. Now we need like women need 425 milligram a day and men 550 milligram. This is equivalent to about four egg yolk.

[Podcast Host]

Wow. So eat yolks.

[Dr. Lucia Aronica]

Four egg yolk. Now most of us get barely half of it. A significant gap that affects our brain, our liver and our genes. And what's even more concerning is that we might need even greater amounts, especially during pregnancy and lactation. Clinical studies show that when pregnant women take double the recommended amount of choline, so 930 milligrams instead of 425 milligrams, their babies are born with greater cognitive capabilities and lower anxiety. Wow. Even seven years later, this is because choline really provides the ink to write the instructions on stress response genes like those controlling cortisol. Now here's the practical solution I teach to my students. I call it the four yolk formula. Try to get the equivalent of four egg yolk per day. You can find one egg yolk equivalent in one whole egg, but also 1 ounce of liver, 3 ounces of salmon, 2, 3 cups of cruciferous vegetables or just 1 tablespoon of sunflower or soy lecithin. And this is a very effective trick for vegan people who would otherwise need to eat kilos of cruciferous vegetables to cover their needs.

[Podcast Host]

Wow.

[Dr. Lucia Aronica]

Would.

[Podcast Host]

Would you be able to eat it in a supplement pill or. They don't make those.

[Dr. Lucia Aronica]

There are supplements. Personally, I'm a food first person because food provides just much more than nutrients. There are even nutrients in food. We don't know. We call it the. Really the food dome. So the dark matter of food that we still haven't characterized, which means in eggs. Yes, we're focusing on choline now. But. But there are so many more nutrients in eggs really.

[Podcast Host]

So people don't know what's in it.

[Dr. Lucia Aronica]

Yeah. So you know, I would focus on, on food first. Now if food isn't an option, I like supplementing with the choline in phosphatidylcholine form. This is the one you find in soy or sunflower lecithin. There are other forms like calling bitart rate that is also effective and some other forms that are more for targeting brain benefits. So as a. As opposed to gene benefits is really more for. For brain benefits. And these are like, like for example city choline or alpha cpg.

[Podcast Host]

Okay, so you got me inspired to start eating eggs again then.

[Dr. Lucia Aronica]

Yeah.

[Podcast Host]

I need to eat four eggs a day.

[Dr. Lucia Aronica]

Yeah. Or. Or two eggs, some salmon, some liver. Yeah, right. Or one egg, Salmon liver, cruciferous vegetables.

[Podcast Host]

I stopped eating salmon because I'm worried about the microplastics and heavy metals. Is that true or not?

[Dr. Lucia Aronica]

Okay.

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[Dr. Lucia Aronica]

We, yes. Microplastics are an issue everywhere but it, they're also on our vegetables, they're also in our, on our water. So focus on the 80 or the 20% that brings 80% of the results. This is the Pareto principle. So the first thing, you should have a reverse osmosis filter in your home. This filters the microplastics and other bad stuff. If you don't have that, that why should you then worry about restricting healthy foods like salmon? Right. Of course you want to choose wild salmon. Yeah. And salmon also provides omega 3 fatty acids. Omega 3 fatty acids are another category of epinutrients that turns on your anti inflammatory genes. So fish is very healthy for you. And let's talk about eggs. Why aren't you eating eggs?

[Podcast Host]

I, I was told the inside was bad for your cholesterol, so yeah, I only eat the outside.

[Dr. Lucia Aronica]

Everyone, everyone thinks that cholesterol. So this is a myth we need to debunk. Okay, so cholesterol, the cholesterol in your diet doesn't affect the cholesterol in your blood. For most people we know it, doctors know it, it's just that they forget it and they don't teach it to their patients. So we also have shown in a Stanford, so we also have shown in a study at Stanford that when we, we followed 609 people, some of these people increased their cholesterol from 150 milligrams a day to 400 milligrams a day. This is more than what is recommended by the official guidelines. Their blood cholesterol didn't change.

[Podcast Host]

Wow.

[Dr. Lucia Aronica]

And this is just confirming something we know. The rare exception is only people who have certain genetic variants where the natural mechanism by which the more cholesterol you eat, the less you produce doesn't work. So we have a natural mechanism that controls cholesterol. The more you eat, the less you produce. So your blood levels don't change. But some people with genetic variants can have, you know, a disrupted regulatory system.

[Podcast Host]

So.

[Dr. Lucia Aronica]

But don't fear eggs, okay? Otherwise you are won't be able to write healthy software instructions is like writing your longevity software with an empty pen. It's time to fill up the.

[Podcast Host]

I'll start tomorrow. You got me inspired.

[Dr. Lucia Aronica]

Okay.

[Podcast Host]

The Stanford study you mentioned, was that the twin study?

[Dr. Lucia Aronica]

No, this is another study. So I was part of, I was one of the scientists of the so called Stanford twin study featured in the Netflix documentary, you are what you eat. Between experiment, we followed 20 pairs of twins and they both groups switched from a typical standard American diet based on ultra processed foods to a whole food diet. The only difference, one group was vegan, the other omnivore. After just eight weeks, the epigenomes of both groups became two years younger.

[Podcast Host]

Wow.

[Dr. Lucia Aronica]

Especially the one of the vegan group. But here's what Netflix didn't tell you. We don't know why it worked.

[Podcast Host]

Right.

[Dr. Lucia Aronica]

The vegan group ate 200 fewer calories a day and lost more weight. And we know that calorie restriction and losing weight are two powerful ways to rejuvenate your epigenetics. So was the plant based diet or just affected where they were eating less? And here's what, what's, what concerns me. In the long term, vegan diets can actually lack essential epinutrients that your body needs to keep your epigenetics healthy in the long run. And these are B12 and Choline. Right. So in the short term a vegan diet can work. In the long term you will need supplementation. Your epigenome doesn't care if you are vegan, vegetarian, omnivore. The only thing it cares about is that you give, you, you really eat the epinutrients. It needs to work.

[Podcast Host]

Wow, I need to watch that. So vegans actually performed better.

[Dr. Lucia Aronica]

But again, there is a caveat. Right. So they just ate fewer calories and they were overweight.

[Event Announcer]

Got it.

[Dr. Lucia Aronica]

So if you, if you eat less, if you are overweight and you lose weight, I don't care how you lose weight, you are going to have benefits. Yeah.

[Podcast Host]

I wonder if they should retest it. But they eat the same calorie number, right?

[Dr. Lucia Aronica]

Yeah. And also I think supplementation. In, in any case, the problem with these studies is that we follow people for eight weeks and we can't measure long term effects.

[Podcast Host]

Right.

[Dr. Lucia Aronica]

As a nutritional biochemist, I can tell you in the long term, if you don't supplement B12 and Choline as a vegan, your genes are going to pay for that, that's for sure. So I don't care about the study that shows short term benefits. We need to look at the, at the biochemistry which clarifies all these problems with studies, short term duration, design interpretations. If you look back at the biochemistry, everything is clear.

[Podcast Host]

Yeah. Were some of the twins, were some of them way healthier than the other person? Like how Much was genetic.

[Dr. Lucia Aronica]

Yes, there were, there were some twins or were actually lean. They didn't need to lose weight. Actually will be interesting to compare the epigenetic effects in those who were lean or overweight. On average they were overweight, but they were, there were younger and healthier pairs of twins.

[Podcast Host]

Yeah, that's cool. What, what's the next study you're excited about?

[Dr. Lucia Aronica]

Yeah, I'm excited. We are now working on a study that looks at both contribution of genes and epigenetics to how we gain weight and we lose weight. Because of course genes still play a role. Right. But the empowering part is that we can do something to outlive our DNA and overcome our genetic weaknesses through epigenetics. So the study we are, we are carrying out now is looking at how both genes and using genetic testing and epigenetic testing to predict whether you are going to lose more weight on low carb, low fat diet or any other.

[Podcast Host]

Diet that's going to be interesting because some people can lose weight easily and then some people can't lose weight and they eat super clean.

[Dr. Lucia Aronica]

Yeah. So but there's hope. The reason why, one of the reason why many people struggle with losing weight is that their fat cells store an epigenetic memory of being fat. So when you gain weight, there's a lot going on behind the scenes at the epigenetic level. So there are some genes that keep you lean, that get turned off and the one that inflame your body and slow down metabolism. Those one get turned on. So when you are overweight for several years. Yeah, your epigenetics store a memory of. This is almost as if your fat cells have new normal and try to get back to it.

[Podcast Host]

Wow.

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[Dr. Lucia Aronica]

So here's the empowering part. At Stanford, we measured the epigenetics of people six months after weight loss. And we saw that actually some of that epigenetic memory of weight gain was erased by the process of losing weight. And this means that whenever you lose weight is never just about the number on the scale. It's about really reprogramming your cellular health. So don't get discouraged. You need some time, probably a few months to, in order for your fat cells to forget they are fat.

[Podcast Host]

Interesting.

[Dr. Lucia Aronica]

And, but then things get easier because your genes start to work for you and not against you.

[Podcast Host]

Right. So what happens if you get liposuction or you take Ozempic as your. You still getting that same effect though.

[Dr. Lucia Aronica]

That's very interesting. We don't know because I'm not aware of studies that have looked at epigenetic changes after short term of oxy therapy.

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

But I guess there are some overlapping effects. So I think that yes, after, probably after taking on Zic or similar drugs, you, you're, you are going to erase some of those weight gain memory, the genetic memory. However, I always think that food and lifestyle is better. And here's why. When you just lose weight through drugs, you lose more muscle, more muscle than fat. And also you never, you are never really free because you are free only when you get total control. And so when you rewire your brain to, to crave healthy foods, when you rewire your brain to really want to have a workout, nice workout, I'm like that. I love being healthy and I love my body and I want this to be true for everybody. Of course I understand that some people are stuck and maybe drugs can have, you know, can be useful short term to help those people. But I want everybody to know that in the long run, I would love everyone to just use food and lifestyle to really take control of it.

[Podcast Host]

That's the way to do it. You're from Italy, right? You're Italian?

[Dr. Lucia Aronica]

Yes, I'm Italian.

[Podcast Host]

And over there they got a lot of blue zones.

[Dr. Lucia Aronica]

Yes. So my Italian heritage really plays a big role in the way I approach health and I teach science because in Italy, food is everything.

[Event Announcer]

Yeah.

[Dr. Lucia Aronica]

It's not just calories, fuel, it's connections, culture and, and, and joy. Because here's the thing, people are jumping from a restrictive protocol to another.

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

But this is not going to work in the long run if you don't enjoy the process. We love food, we love social connection and that's why we want to repeat those habits over and over. So I think it's important to bring joy back into the process. There is no long term sustainable change without joy.

[Podcast Host]

I love that. Beautifully said. I did want to ask you about carbs though since you are a child and they, they seem to be eating them and they're fine. But over here, yes.

[Dr. Lucia Aronica]

So okay. Carbs are also a big part of my story, both personal and professional. So being born in Italy, I was eating pasta every single day until I was 25 and I moved to Austria to study for my PhD. Then I went through a personal experiment, I started to work out and I went on a ketogenic diet. That time was really only for body composition benefits. So I increased my fats and I decreased my carbs. No more pasta, pizza and bread. And I did that for one year. After one year I measured my blood lipids. My triglycerides went from a normal level of 80, 90 to 35 40. And that's the, the level I have now because I'm still not eating any pasta after so many years.

[Event Announcer]

Wow.

[Dr. Lucia Aronica]

And yes, because there's no coming back when you experience the benefits firsthand. So metroglycerins went down, my hdl, the good cholesterol went up and I was, I say how it is possible that I'm eating more fats and triglycerides that are fats are actually going down. It is because triglycerides are a way are a marker of how much sugar and carbohydrates you eat. You can only have one teaspoon of sugar in your blood at any time and pasta and pizza are converted to sugar. Now when you go beyond that you need to transform that glucose is something else. First it's transforming glycogen, your liver and muscles and then it is transformed in triglycerides in your liver. Anyway, that self experiment blew my mind. And so I the reason why I joined Stanford is because there was a study in 350 women who went on a ketogenic diet. They experienced the same blood lipids benefits I saw. And in 2015 Stanford launched the follow up of that study called the Diet Fit study. The largest randomized clinical trial ever undertaken to compare a low carb and a low fat diet. I wrote a letter to the PI, the group leader, the professor and told him look, I'm an epigeneticist, I can come to Stanford and Look at how the gene expression of these people change. And so here I am. So just to answer your question, Reducing carbohydrates was a game changer for me and also for my mom. Also, she's 84. She's the symbol of real longevity to me. No strange biohacking protocols. She's only about dressing well, matching colors, drinking a glass of wine, working out now, and joy. And she is eating very low carb. No pasta, no bread. And here's the thing. When you decrease carbohydrates, you. And you get them from vegetables instead, you automatically increase the AP nutrients that the vitamins, the mineral, the fiber. Right. Because pasta, pizza and bread are empty calories. They don't have that nutrition. So I'm actually eating more veggies and than before. I'm still eating. You know, I don't know whether I'm keto now because I still eat a lot of high carb vegetables like carrots, some potatoes. Post workout, I work out. Seriously?

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

I'm very proud of my calluses. And yes. Pull ups.

[Podcast Host]

You.

[Dr. Lucia Aronica]

Yeah, yeah, I can do 10 pull ups.

[Podcast Host]

More than me. God damn, that's impressive.

[Dr. Lucia Aronica]

Yeah. So, but then I. Yes. Sometimes after working out, I have some sweet potatoes just to replenish glycogen faster.

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

But that's it. You know, I can't believe that people are eating so many carbs without even earning those carbs. With work through workout. Right?

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

That's incredible.

[Podcast Host]

I didn't know there was a relation with the liver because I used to eat a lot of carbs.

[Dr. Lucia Aronica]

Okay.

[Podcast Host]

And I had some liver issues. So I wonder if.

[Dr. Lucia Aronica]

Oh my goodness. That's huge.

[Podcast Host]

Yeah, I didn't know.

[Dr. Lucia Aronica]

I mean, too, too many carbohydrates, especially in liquid form, are directly linked to fatty liver.

[Podcast Host]

Wow. That's what I had, I think.

[Dr. Lucia Aronica]

Oh my goodness. Wow. And then probably you were drinking.

[Event Announcer]

I was drinking a lot.

[Dr. Lucia Aronica]

Yes. Of sugar. Yeah. And.

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

And this is dangerous. I mean, it can, it can really require liver transplant if it's, if it's, if it goes too far.

[Podcast Host]

I think I got it fixed now because I, I don't, I don't need as many carbs because I have the MTHFR gene also.

[Dr. Lucia Aronica]

Okay, okay. The MTHFR gene is not okay. Let's debunk also this.

[Podcast Host]

That's a myth too.

[Dr. Lucia Aronica]

Oh, yes.

[Podcast Host]

What?

[Dr. Lucia Aronica]

So you said I have the MTHFR gene? Yeah, everyone has it.

[Podcast Host]

I thought 50% of people have it.

[Dr. Lucia Aronica]

Yes. I mean, MTH, MTHFR is a gym and your body needs to activate folate from the spinach you eat. Right. So really 50, almost 50% of people at have at least one copy of a genetic variant in this gene that will makes the enzyme, the protein weaker so you can't activate folate.

[Podcast Host]

That's what I meant.

[Dr. Lucia Aronica]

I have that.

[Podcast Host]

Yeah.

[Dr. Lucia Aronica]

And I also have a copy. My mom, 84 years old, she has two copies. And you know people say when you have two copies this is linked to everything from miscarriages to depression to it depends because really genetics only contributes to 25% of what makes us healthy or sick. The remaining 75% we determinate through our lifestyle actions. So you might have mthfr, but if you eat a lot of spinach and overall your diet is rich, you are not going to see any, any effects really of, of that gene. And so I have my mother, so because she has two copies of this gene, I support her diet with the supplement supplements, right? B12, methylated B vitamins. B2 is especially important for MTHFR carriers because the genetic variant is actually impairing the ability of the enzyme to bind B2. So if you give a little bit more B2 the enzyme can work better. And there are other metal donors like tmg, betaine that can help people with mthfr and of course choline. Eat your eggs because folate and choline work together as metal donors. So if you're folate pathway is weak and you eat more eggs, you are helping your genetic weakness.

[Podcast Host]

Wow.

[Dr. Lucia Aronica]

And here's a final trick that not many people know for MTHFR carriers. Creatine. Good idea. Why? Because so creatine, we find creatine in meat, fish but and our body produces like about 1 gram of creatine a.

[Podcast Host]

Day.

[Dr. Lucia Aronica]

So we don't necessarily need it but however to produce that gram our body uses 70% of the methyl groups we get through foods like folate, choline. And if you have MTHFR and you have problems in activating that folate, the cost of producing creatine is even higher. So if you supplement creatine you are basically giving a break to your body. You, you, all that 70% of medical donors that were basically going just to creating production can now be used for other things like immune defense, gene expression, detox. So my mom, 84 has been using creatine now for 10 years. That's impressive. Now it's so popular, all the influencers talk about it. When I gave, when I started to give creatine to my mom, the doctor was concerned and I was like mama, don't worry. I read the papers. You take the supplements.

[Podcast Host]

And back then it was just used for building muscle. Now it's.

[Dr. Lucia Aronica]

Yes, seen as now. I'm so happy that now she's saying, okay, you were right.

[Podcast Host]

I love that. That's awesome. Thank you. I'll start taking creatine too.

[Dr. Lucia Aronica]

Yeah. One want. I think three to five grams. Yeah, even you can. Also some people say that 7 grams may be necessary to see brain benefits. I think 5 grams is a. Is a good dose for body.

[Podcast Host]

Good to know.

[Event Announcer]

Well, Dr. Lucia. Lucia.

[Dr. Lucia Aronica]

Lucia.

[Podcast Host]

Thanks for your time today. Where can people find you and keep up with you?

[Dr. Lucia Aronica]

Yeah, I'm. You can find me at Dr.lucia.com and on YouTube at Dr. Lucia. I am creating the world's first course in happy nutrition for clinicians. So if you want to learn more, go to Dr. Lucia.com.

[Podcast Host]

Beautiful. Check her out, guys. See ya.

[Sponsor/Ad Reader]

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[Event Announcer]

Thank you.