Book sumary: The Swtich - James W. Clement

Finally, I can summarize the book, The Switch - James W. Clement[1]. It has been long steps until now.

• I bought the Japanese edition, and read the Japanese edition at once.
• Then I bought the English original edition.
• Then I did read both books again by photo reading (speed reading) again. Partly read the English edition.
• Then I did output it to the mind-map as a step of the photo reading. I used Freeplaine.
• Then I printed the mindmap to analyze it. It was A3 size x 3 pages.
• Then I did output the mindmap to the text.
• Now I am writing this blog as my final step from the text above.

The book has roughly the theory part (Introduction and chapters 1 to 8) and the practice part (chapter 9).

Theory

In the theory part, I was especially inspired by the following parts.

• Introduction: The Switch
• Chapter 6: Caveman and Industrialists

Some references to the papers.

Aging is a disease process caused by overactive mTOR.[2]

Introduction - The Switch - In this book

Who knows that popular versions of the paleo or hunter-gatherer diet, which are all the rage today, could be putting you at risk of having high blood sugar, weight gain, bone decline, kidney challenges, and cancerous growths?

According to chapter 4 - The perils of too much protein, too much protein risks health.[3]

Increased risk of developing heart disease.[4]

Increased cancer risk.[5]

Let autophagy rest. Autophagy on for 8 months and off for 4 months. But I don't see any papers to assist this opinion yet.

• In chapter 2 - periodic rests from autophagy, "You'll want to dial up autophagy for eight months of the year and dial it down during the other four months".
• In chapter 9 - "There's no consensus on a perfect catabolic-anabolic pattern to follow, but in lieu of new studies I think the 8-to-4 ratio is the healthiest."

According to the Introduction - A self-professed citizen scientist, the life-style-to-gene-ratio to affect longevity is more than 90%.[6]

Fat

The "Chapter 6: Caveman and Industrialists" explains the fat for details.

The fat molecules:

• https://en.wikipedia.org/wiki/Fat
• https://en.wikipedia.org/wiki/Fatty_acid
• https://en.wikipedia.org/wiki/Saturated_fat

The fat categories:

• Saturated fats: Usually solid at room temperature.
• Unsaturated fats: Usually liquid at room temperature.
  • Monounsaturated fatty acids (MUFAs)
  • Polyunsaturated fatty acids (PUFAs)
    • Omega-3 fatty acids
      • Docosahexaenoic acid (DHA)
      • Eicosapentaenoic acid (EPA)
    • Omega-6 fatty acids
• Trans fats: bad
• Cholesterol
  • HDL (善玉 in Japanese) - High-density lipoprotein
  • LDL (悪玉 in Japanese) - Low-density lipoprotein

Key scientists in the book

• George Church - https://en.wikipedia.org/wiki/George_Church_(geneticist)
• David A. Sinclair - https://en.wikipedia.org/wiki/David_A._Sinclair

Both are from Harvard Medical School.

Practice

Below is the practice part.

• Chapter 9: Finger Pricks and Grocery Lists

Diagnoses

The section of the diagnoses is the most important part for me as my next action. After reading the theory, I need to know what's actually happening in my body. Note the mg/dl = 18 * mmol/l.

• DNA sequencing
• Fasting blood glucose
• Hemoglobin A1c
• Homocysteine
• C-reactive protein (CRP)
• Lipid profile (or lipid panel)
  • Amount of cholesterol
  • Total cholesterol
  • High-density lipoprotein (HDL)
  • Low-density lipoprotein (LDL)
  • Triglycerides
• Omega-6-to-omega-3 ratio
• DEXA Scan
• Others: Measuring GH、IGF-1?

Grocery Lists

Source: The Switch - The Chapter 9 - IN SUM - The Switch Food Plan

Supplements

See Chapter 9 - SUPPLEMENTS TO CONSIDER.

References

• [1] https://jameswclement.com/
• [2] Blagosklonny M. V. (2006). Aging and immortality: quasi-programmed senescence and its pharmacologic inhibition. Cell cycle (Georgetown, Tex.), 5(18), 2087–2102. https://doi.org/10.4161/cc.5.18.3288 PubMed
• [3] Delimaris I. (2013). Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN nutrition, 2013, 126929. https://doi.org/10.5402/2013/126929 PubMed
• [4] Wang, Z., Bergeron, N., Levison, B. S., Li, X. S., Chiu, S., Jia, X., Koeth, R. A., Li, L., Wu, Y., Tang, W., Krauss, R. M., & Hazen, S. L. (2019). Impact of chronic dietary red meat, white meat, or non-meat protein on trimethylamine N-oxide metabolism and renal excretion in healthy men and women. European heart journal, 40(7), 583–594. https://doi.org/10.1093/eurheartj/ehy799 PubMed
• [5] Levine, M. E., Suarez, J. A., Brandhorst, S., Balasubramanian, P., Cheng, C. W., Madia, F., Fontana, L., Mirisola, M. G., Guevara-Aguirre, J., Wan, J., Passarino, G., Kennedy, B. K., Wei, M., Cohen, P., Crimmins, E. M., & Longo, V. D. (2014). Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell metabolism, 19(3), 407–417. https://doi.org/10.1016/j.cmet.2014.02.006 PubMed
• [6] Ruby, J. G., Wright, K. M., Rand, K. A., Kermany, A., Noto, K., Curtis, D., Varner, N., Garrigan, D., Slinkov, D., Dorfman, I., Granka, J. M., Byrnes, J., Myres, N., & Ball, C. (2018). Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating. Genetics, 210(3), 1109–1124. https://doi.org/10.1534/genetics.118.301613 PubMed