Is it possible to improve the amplitude and resiliency of your circadian rhythms? Is this desirable? Yes and yes, I think.
Introducing, the aMUPA mice (Froy et al., 2006). What you need to know about ’em: they have very robust circadian rhythms. How is this assessed? Take some mice acclimated to their normal 12 hour light-dark cycle (LD) and place them in constant darkness (DD). Then take liver biopsies and measure circadian genes to see how well they still oscillate throughout the dark day; this is also known as the free-running clock, and it craps out differently in different tissues depending on a variety of factors. Most of the time, however, it’ll run for a few days in the absence of light. Circadian meal timing also helps to hasten re-entrainment.
Note in the figure below: 1) there are two distinct lines of aMUPA mice; and 2) both exhibit a greater amplitude in circadian oscillations during free-running, or DD conditions.
Posted in Advanced nutrition, angiotensin, circadian, diet, Energy balance, insulin, muscle, sleep
Tagged body composition, calories proper, circadian rhythm, energy balance, melatonin, mortality, nutrition, sleep
I got a laugh out of this one; not for the actual content, but because of how the authors worded their findings. They sure love their fishies.
We have two very closely related fish, both Mexican tetra, Astyanax mexicanus, one with eyes who lives on the surface, and another who’s blind and lives in dark caves (“Pachon”). It’s thought that they were the same species one day; divergent evolution.
The blind ones are circadian arrhythmic (Moran et al., 2014). Surface-dwellers are more active during the day than night (blue line, left figure below), and their free-running circadian clock maintains this in the absence of photic input (blue line, right figure). The blind ones, on the other hand, exhibit no circadian rhythm in the light or dark (orange lines):
Cave-dwellers are circadian arrhythmic. This is both in their natural photoperiod (ie, darkness) and in light-dark conditions (which is technically an environmental mismatch, but since they’re eyeless, it doesn’t really matter).
Don’t exacerbate afternoon diabetes with afternoon carbs.
As discussed previously [at length], insulin sensitivity in skeletal muscle follows a circadian pattern: starts out high in the morning and wanes throughout the day.
Diurnal variation in oral glucose tolerance: blood sugar and plasma insulin levels, morning, afternoon and evening (Jarrett et al., 1972)
Diurnal variation in glucose tolerance and insulin secretion in man (Carroll and Nestel, 1973)
Circadian variation of the blood glucose, plasma insulin and human growth hormone levels in response to an oral glucose load in normal subjects (Aparicio et al., 1974)
And insulin sensitivity of adipose tissue goes in the opposite direction: starts out low, and increases as the day progresses.
Diurnal variations in peripheral insulin resistance and plasma NEFA: a possible link? (Morgan et al., 1999)
The studies were standardized for a period of fasting, pre-test meal, and exercise… Following insulin, NEFA fell more slowly in the morning (149 uM/15 min) than in the evening (491 uM/15 min).
Diurnal variation in glucose tolerance: associated changes in plasma insulin, growth hormone, and non-esterified fatty acids (Zimmet et al., 1974)
Adipose tissue insulin sensitivity is greater in the evening. FFA are higher, and get shut down more rapidly, after a carb meal in the evening.
Summary: to minimize blood glucose excursions and proclivity for fat storage, eat more calories earlier in the day; this is circadian nutrient timing. And according to the Alves study, a low-carb protein-rich dinner best preserves lean tissue during weight loss.
Posted in Advanced nutrition, circadian, clamp, diet, Energy balance, insulin, Ketosis, melatonin, Protein
Tagged body composition, calories proper, carbs, circadian rhythm, energy expenditure, insulin, ketosis, melatonin, nutrition, protein
This is where the magic happens.
Rat pups, fed a flaxseed oil-based ketogenic diet from weaning onward – note the drop-off in ketones after 2 weeks (Likhodii et al., 2002):
What happened on day 17?
Patient history: these rats have been “low carb” their whole lives.
Side note: flaxseed oil is very ketogenic! (Likhodii et al., 2000):
Flaxseed oil-based ketogenic diet produced higher ketones than 48h fasting; the same can’t be said for butter or lard. PUFAs in general are more ketogenic than saturated fats in humans, too (eg, Fuehrlein et al., 2004):
Crisco keto (adult rats) (Rho et al., 1999):
suspect those two rogue peaks were experiment days…
Posted in Advanced nutrition, circadian, diet, Dietary fat, Exercise, insulin, Ketosis, Protein
Tagged Atkins, body composition, carbs, energy expenditure, fat, insulin, ketogenic, ketosis, protein
Meal & exercise timing in the contexts of “damage control” and nutrient partitioning are frequent topics on this blog. I generally opt for a pre-workout meal, but nutrient timing hasn’t panned out very well in the literature. That’s probably why I’m open to the idea of resistance exercise in the fasted state. A lot of pseudoscientific arguments can be made for both fed and fasted exercise, and since a few blog posts have already been dedicated to the former, this one will focus on the latter.
The pseudoscience explanation is something like this: since fatty acids are elevated when fasting, exercise in this condition will burn more fat; and chronically doing so will increase mitochondria #. The lack of dietary carbs might enhance exercise-induced glycogen depletion, which itself would bias more post-workout calories toward glycogen synthesis / supercompensation. Much of this is actually true, but has really only been validated for endurance training (eg, Stannard 2010, Van Proeyen 2011, & Trabelsi 2012; but not here Paoli 2011)… and the few times it’s been studied in the context of resistance exercise, no effect (eg, Moore 2007 & Trabelsi 2013). However, there are some pretty interesting tidbits (beyond the pseudoscience) which suggest how/why it might work, in the right context.
Exercising fasted or fed for fat loss? Influence of food intake on RER and EPOC after a bout of endurance training (Paoli et al., 2011)
John Kiefer, an advocate of resistance exercise in the fasted state, mentioned: “the sympathetic nervous system responds quicker to fasted-exercise. You release adrenaline faster. Your body is more sensitive particularly to the fat burning properties of adrenaline and you get bigger rushes of adrenaline.”
Much of this is spot on. That is, ketogenic dieting and glycogen depletion increase exercise-induced sympathetic activation and fat oxidation (eg, Jansson 1982, Langfort 1996, & Weltan 1998).
The question is: can this improve nutrient partitioning and physical performance? Magic 8-Ball says: “Signs point to yes.” I concur.
Contrary to popular beliefs, glycogen depletion per se doesn’t harm many aspects of physical performance. A lot of fuel systems are at play; you don’t need a full tank of glycogen.
Effect of low-carbohydrate-ketogenic diet on metabolic and hormonal responses to graded exercise in men (Langfort et al., 1996)
High-intensity exercise performance is not impaired by low intramuscular glycogen (Symons & Jacobs, 1989)
Increased fat oxidation compensates for reduced glycogen at lower exercise intensities (eg, Zderic 2004), and ketoadaptation may do the same at higher intensities.
Posted in Advanced nutrition, circadian, diet, endurance, Energy balance, Exercise, insulin, Ketosis, muscle, Protein, TPMC
Tagged body composition, calories proper, carbs, diet, energy balance, energy expenditure, exercise, insulin, ketosis, muscle, nutrition, protein
Humans are unique in their remarkable ability to enter ketosis. They’re also situated near the top of the food chain. Coincidence?
During starvation, humans rapidly enter ketosis; they do this better than king penguins, and bears don’t do it at all.
Humans maintain a high level of functionality during starvation. We can still hunt & plan; some would even argue it’s a more finely tuned state, cognitively. And that’s important, because if we became progressively weaker and slower, chances of acquiring food would rapidly decline.
Perhaps this is why fasting bears just sleep most of the time: no ketones = no bueno..?
Observation: chronic ketosis is relatively rare in nature. Angelo Coppola interpreted that to mean animals may have evolved a protective mechanism against ketosis (if you were following along, please let me know if this is a misrepresentation).
Posted in Advanced nutrition, circadian, clamp, coconut, diet, Dietary fat, Exercise, fat, insulin, Ketosis, Protein, Trans fat
Tagged Atkins, calories proper, carbs, diet, energy balance, energy expenditure, fat, insulin, nutrition, Paleo, protein
Remember the “jet lag-resistant” mice? Guess what: screw with circadian biology and metabolism pays the price.
In brief, vasopressin was classically thought of as an anti-hypotensive hormone. The vasopressin analog Desmopressin is used to treat bed-wetting. But vasopressin biology is much more interesting than that: mice lacking both vasopressin receptors require very little time adapting to large circadian phase changes. And as with many fundamental concepts in chronobiology, this is intimately linked with metabolism.
People with certain polymorphisms of the vasopressin receptor, V1A, exhibit elevated blood glucose levels and are at greater risk for diabetes (Enhorning et al., 2009):
This risk is strongest in men in the highest quartile of fat intake, and is statistically more significant after adjusting for age and physical activity:
This study wasn’t designed to be a very powerful indicator of diet-disease relationships, but a little speculation: some think higher fat [and lower carb] intake should be protective against diabetes… which may be true, for people who can tell time. Alter one nucleotide in the vasopressin 1A receptor gene and the game changes.
Posted in Advanced nutrition, angiotensin, circadian, clamp, Dietary fat, Energy balance, insulin, liver, melatonin, muscle, vasopressin
Tagged body composition, calories proper, carbs, circadian rhythm, diet, energy balance, fat, insulin, melatonin, obesity
I recently had the pleasure of speaking with John Kiefer and his crew about Carb Back-Loading proper; we discussed the protocol and many other hormonal effects associated with this pattern of nutrient & exercise timing. Interesting stuff; plenty of fodder for future blog posts…
Brief refresher: skeletal muscle insulin sensitivity is higher in the morning than in the evening. Exercise boosts insulin sensitivity selectively in muscle, which is relatively more important in the evening. Thus, an evening carb-load may benefit from exercise to effectively partition the energy influx into skeletal muscle [and away from adipose tissue].
Summary of Part 1 of my CBL review: studies on nutrient timing sans exercise aren’t entirely consistent, in part, due to reciprocal regulation of insulin sensitivity in skeletal muscle and adipose tissue. That is, excess energy from an evening carb-load, without the exercise-induced, skeletal muscle-specific boost in insulin sensitivity, may be biased less toward muscle growth and more toward fat storage, because unlike skeletal muscle, the sensitivity of adipose tissue to insulin appears to improve as the day progresses… and without exercise to offset this, as in the studies discussed below, this may lead to suboptimal results.
*one thing Kiefer stressed, and I agree, is that the effects of any given intervention may be population-specific. For example, he pointed out that diurnal insulin sensitivity is less robust in obese and aged populations. So if two findings aren’t in full agreement, click the link to the study and check this first… context matters!
Tl;dr: I think high intensity exercise and possibly the time of day it’s performed, and regular bouts of fasting, are important factors that mediate the efficacy of CBL and similar protocols. Continue reading
Posted in Advanced nutrition, circadian, diet, Energy balance, Exercise, fat, insulin, muscle, Protein, strength, TPMC
Tagged body composition, calories proper, carbs, circadian rhythm, diet, energy balance, energy expenditure, fat, insulin, ketosis, muscle, nutrition, protein
Carb Back-Loading (CBL) redux, part I
Step 1: eat little in the morning (maybe some fat+protein; definitely no carb)
Step 2: exercise in the afternoon/evening
Step 3: eat the carbs, all of them. Preferably high glycemic carbs.
Other: no dietary fat post-workout; protein periodically throughout the day.
What makes CBL different from its predecessors is the stress on the timing – exercise and carbs in the evening. John Berardi’s “Massive Eating” dietary guidelines are similar: protein+fat meals all day except pre- and post-workout, which are protein+carb meals. Martin Berkan’s “LeanGains” is fasting most of the time (including pre-workout), exercise in the afternoon, then a big post-workout meal (quite similar to CBL). My only tweak, as discussed below (and previously here and here), would be a pre- rather than post-workout meal [in some contexts].
There’s a summary of this blog post at the bottom… it might be helpful to read that first (see: “Tl;dr:”). Also, please note that much of this post is about the fringe of theoretically optimizing nutrient partitioning, like improving from 85 to 90%, or 40 to 45%, not 40 to 90%… I’m not that deluded.
My initial take, in general, is that this book is loaded with gems about nutrition, exercise, biochemistry, and physiology. It’s also very readable and has a lot of good recommendations. In this post, I want to discuss one specific aspect of CBL: tissue-specific circadian regulation of metabolism.
Posted in Advanced nutrition, circadian, diet, Energy balance, Exercise, fat, insulin, melatonin, muscle, Protein, strength, TPMC
Tagged body composition, calories proper, carbs, circadian rhythm, diabetes, diet, energy balance, exercise, melatonin, muscle, nutrition
From what I gather, it’s been difficult to pinpoint the role of plants in the diet of our ancestors for a variety of reasons. For example, evidence of plants on cooking tools and dental remains is suggestive but doesn’t disprove the possibility that said evidence came from preparing the plants for some other purpose (eg, tools, weapons, or medicine), or that the stomach contents of an herbivore was ingested (which gets partial credit).
That said, after reviewing a few studies on the topic (see below), it’s safe to say that plants were eaten, probably frequently, and the types & quantities varied seasonally & geographically. Collectively, the data suggest we aren’t carnivores.
…you had to have something to hold you over until the next fish fell prey to your deadly hunting spear…
Posted in Advanced nutrition, chocolate, circadian, diet, Dietary fat, empty calories, Energy balance, fat, Fish, Leptin, microbiome, microbiota, Sugar, TPMC
Tagged calories, calories proper, carbs, chocolate, circadian rhythm, diet, empty calories, energy balance, fat, fiber, high fructose corn syrup, insulin, nutrition, obesity, Paleo, processed food, soda, sugar