The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
i think that there is a net negative to these compounds there's no clear benefit above and beyond what you can get from already doing things like sauna from already living your life well and what you're going to avoid is all the negative effects of these plant compounds which are clear they are digestive enzyme inhibitors they are endocrine disruptors which is hormonal disruptors they are going to deplete you of nutrients they are going
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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some people believe that these compounds and plants are like going in a sauna they give you this hormetic effect and i thought yeah that's a great way to say it because in fact going in a sauna i think gives you this hormesis effect you can get increased levels of oxidative stress in your body which will trigger your nrf2 system and glutathione okay easily from living well from exercise from sunlight from fasting from heat and from cold so you can get these exact same things you can replicate the effects of plant chemicals with these behaviors
so why would we eat vegetables for plant chemicals that give us a redundant benefit a benefit that we can attain from sauna cold plunge exercise uh sunlight etc fasting maybe even breath holding can give us the same sort of effects when those plant compounds also have side effects which are often ignored and could be harmful long term so this is a super important point it's why i'm not a fan of getting your hormesis from plants why i would recommend getting your hormesis from exercising jumping off waterfalls going into hot places like saunas going in cold plunges fasting from time to time and maybe doing some breath holding sounds good to me then you get much many less side effects in fact there are no associated side effects because that is a exogenous hormetic that is an environmental hermetic as opposed to something that you are taking in that you are ingesting a molecule
4–7 sauna sessions per week, 20 minutes at 80°C+, reduce cardiovascular mortality risk by 40% over a decade.
Regular sauna use raises BDNF and improves verbal memory in older adults.
Sauna protocols only generate the longevity effect when sessions exceed 30 minutes.
Hot-tub bathing yields cardiovascular benefits comparable to traditional Finnish sauna at matched core-temp dose.