Is eating meat necessary? Optimal?
THE ANSWER MAY SURPRISE YOU
Hint: it’s more important to not eat processed refined junk foods.
Exhibit A. The BROAD study: a randomized controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease, or diabetes (Wright et al., 2017)
Tl;dr: it worked.
The longer version: it was a low-fat vegan diet supplemented with 50 ug B12 (methylcobalamin) daily.
“Participants were advised to eat until satiation.
We placed no restriction on total energy intake.
Participants were asked to not count calories.”
Posted in Advanced nutrition, diabetes, diet, empty calories, Energy balance, fat, mortality, Protein
Tagged body composition, carbs, mortality, nutrition, Paleo, processed food, protein
Insulin secretion happens pretty quickly after a meal, in part, due to nutrients and gut-derived incretins like GLP-1. GLP-1 secretion only happens with a meal, so the insulinemic response to oral glucose is greater than that to i.v. glucose:
Part 2. The liver sees WAY more insulin than peripheral tissues when this happens. And it’s probably that way for a reason; ie, perhaps you need more insulin to shut down hepatic glucose output than to stimulate muscle glucose uptake and shut down lipolysis, etc.
It started out as “lose weight without hunger on LCHF” and went all the way to “effortless fasting on keto.” Works for some and it might be true, but the same can be said for low fat diets! The key, I think, in both contexts, is simple: fewer processed & refined foods… something the Paleo movement got right, imo (although I still think many low-calorie sweeteners are way less unhealthy than HFCS & sugar).
1) add “good calories” like almonds to your diet and appetite spontaneously compensates by eating less other stuff: energy neutral
2) you don’t compensate for added “bad calories” like sugar-sweetened beverages: positive energy balance
3) remove bad calories from your diet and you don’t compensate by eating more other stuff: negative energy balance
Book: Good Calories, Bad Calories
Posted in Advanced nutrition, diabetes, diet, Dietary fat, empty calories, Energy balance, fat, fiber, gluten, insulin, muscle, Protein, sleep, TPMC, Trans fat
Tagged body composition, calories proper, carbs, diet, empty calories, energy balance, fat, insulin, ketogenic, ketones, ketosis, muscle, nutrition, obesity, Paleo, processed food, protein, soda, sugar, trans fat
Trigger warning? Maybe.
Disclaimer: I’m pro-LC (P<0.05), but not anti-LF because LF works better than LC for some people. And with the exception of things like keto for neurological issues, I think macros take a back seat to many other factors.
Myths: carbs cause insulin resistance (IR), diabetes, and metabolic syndrome. Carbs are intrinsically pathogenic. If a healthy person eats carbs, eventually they’ll get sick.
And the only prescription is more keto.
And of course all of this could’ve been prevented if they keto’d from the get-go.
Proponents of these myths are referring to regular food carbs, not limited to things like Oreo Coolattas (which would be more acceptable, imo). Taubes, Lustig, Attia, and many others have backed away from their anti-carb positions, yet the new brigade proceeds and has even upped the ante to include starvation. Because “LC = effortless fasting?”
Does this sound sane?
“No carbs ever,
no food often…
no one in their right mind would say lentils & beans cause diabetes
Posted in Advanced nutrition, circadian, diabetes, diet, Dietary fat, empty calories, Energy balance, Exercise, fat, fiber, Fish, Fructose, gluten, Grains, insulin, Ketosis, melatonin, mortality, muscle, Protein, sleep, smoking, strength, Sugar, Sun, TPMC
Tagged Atkins, calories, calories proper, carbs, circadian rhythm, diabetes, diet, empty calories, energy balance, exercise, fat, fiber, high fructose corn syrup, insulin, ketogenic, nutrition, obesity, protein, soda, sucrose, sugar, trans fat
This study was pretty interesting.
Three groups of women:
1) normal weight
2) gynoid obesity (stores more fat in hips & butt), defined by WC/HC < 0.85
3) android obesity (stores more fat in belly, which is rare in women), defined by WC/HC > 0.85
First, we get confirmation that insulin sensitivity (IS) is better in morning than evening. But then we get these interesting glucose tolerance curves:
Fat stored in your hips & butt is thought to be healthier than that stored in your belly region. This is confirmed here. Gynoid obesity, while exhibiting an attenuated AM/PM difference, was able to restore euglycemia by the end of the experiment at both time points. Ie, gynoid obesity selectively improved IS in the evening.
Android obesity, which is more nefarious than gynoid (also confirmed here), had a similar though not as robust effect in the evening but deteriorated IS in the morning.
One potential interpretation: it’s better to have a little extra fat stored in your hips and butt than to be lean or have belly fat. However, I have a qualm with that interpretation. Healthy people show a robust circadian difference in glucose tolerance. Just as insulin resistance (IR) is an accepted physiological phenomenon observed in some ketogenic dieters, I view this circadian difference, also, as physiological.
Posted in Advanced nutrition, chronopharmacology, circadian, diabetes, diet, Dietary fat, Dopamine, insulin, liver, muscle, TPMC
Tagged Atkins, body composition, calories proper, carbs, circadian rhythm, diabetes, insulin, ketosis, nutrition, obesity
The circadian proteins Bmal and casein kinase (CK) enhance and degrade Period (PER), respectively, by completely different mechanisms. Both are necessary, but at different times of day… #context
Gross oversimplification: the Bmal party is kicked off in the morning by LIGHT, and acts to increase PER by night (among many, many other things). As the day progresses, REV-ERB the Repressor slowly shuts down Bmal, so that peak PER occurs in the evening and doesn’t carry over until the next morning. GSK3b activates REV-ERB the Repressor. Lithium puts the system in fast forward, leading to phase advance* and ZZZ’s when timed right, at night… I think
Posted in angiotensin, Bromocriptine, Cabergoline, chronopharmacology, circadian, diabetes, Dopamine, insulin, melatonin, mortality, Sun, vasopressin, Vitamin D
Tagged carbs, circadian rhythm, insulin, ketosis, melatonin, nutrition
Some people believe insulin resistance (IR) causes obesity, and they are not pleased when I say this is actually a controversial topic in the field…
“Bill isn’t toeing the company line. Again.”
So I asked a simple question: if IR causes obesity, how?
The Common Response: 1) IR -> 2) hyperinsulinemia -> 3) more insulin = more fat mass.
However, this is flawed.
Easiest rebuttal (somewhat of a strawman, but whatevs): Barbara Corkey and her group has done a lot of work showing that insulin hypersecretion (caused by dietary additives, preservatives, weird chemicals, etc.) may actually precede & causes IR… not enough insulin hypersecretion to induce hypoglycemia, just enough to induce IR.
So that basically breaks the 1st step in the Common Response, but doesn’t really disprove the possibility that IR still causes obesity (or can cause obesity).
In any case, check out Corkey’s 2011 Banting Lecture. Highly recommended, a lot of food for thought.
Posted in Advanced nutrition, angiotensin, Bromocriptine, Cabergoline, chronopharmacology, circadian, diabetes, diet, Dietary fat, Dopamine, insulin, Leptin, Protein, TPMC
Tagged calories proper, carbs, circadian rhythm, diet, empty calories, energy balance, insulin, ketosis, leptin, melatonin, nutrition, obesity
…but it isn’t dead, imo, because that would be really hard to do. Like, seriously.
side note: please consider the modern views of Taubes, Lustig, Gardner, Attia, and others on Carbs™. They’re less “Carbs-cause-obesity, keto-for-all, etc.,” and more thinking it might not be Carbs™ per se, but rather processed and refined foods. And #context… And I tend to agree at the moment (nuances and caveats are subject to change, as more evidence accumulates).
disclaimer: I haven’t seen the full text of Hall’s recent study, but that’s not really relevant to what I want to discuss. In other words, I don’t think the full text will provide any additional details on this particular point.
Tl;dr: this study was not designed to prove or disprove metabolic advantage or the insulin-obesity hypothesis.
It’s in the study design: four weeks of low fat followed by four weeks of low carb. We KNOW that weight loss slows over time (especially if calories are controlled, as they were in this study). It has to do with the order of treatments.
Weight loss-slowing over time in the Minnesota Experiment:
Posted in Advanced nutrition, diabetes, diet, Dietary fat, empty calories, Grains, insulin, Ketosis, Leptin, Protein, sleep, Sun, TPMC
Tagged calories, carbs, diet, empty calories, energy balance, fiber, grains, insulin, ketogenic, ketones, ketosis, leptin, nutrition, obesity, Paleo, processed food, protein, sugar, trans fat
Social jet lag is basically a general term that refers to circadian arrhythmia. Sort of like insulin resistance, it’s rampantly abundant — some have estimated a prevalence of up to 75%! Social jet lag can be induced by shift work, East/West travel, late meal timing, artificial light at night, sleeping late, not enough sunlight in the morning, etc., etc. And while any of the above insults, by themselves, may not really screw up your circadian rhythms, you can see how easy it is for one person to fall prey to nearly of them:
Eat a late dinner, stay up late using artificial light (eg, computer, smart phone, etc.), sleep late the following day so you skip breakfast and don’t get any sunlight in the morning.
CIRCADIAN MISMATCH ACCOMPLISHED
This increases your risk for a wide variety of ailments, ranging from cancer to diabetes to bipolar disorder: no bueno.
One key mediator of the effects of LIGHT is melatonin. Artificial light at night suppresses melatonin. Sunlight in the morning can blunt the impact of this! It all ties in together. Gravitas.
Great review article here.
Posted in Advanced nutrition, angiotensin, Bromocriptine, Cabergoline, chronopharmacology, circadian, diabetes, diet, Dopamine, Energy balance, Ketosis, Leptin, melatonin, resveratrol, Sun
Tagged calories proper, carbs, circadian rhythm, energy balance, ketosis, melatonin, sleep
The history of low fat diets is riddled with crappy low fat food-like products.
Food quality matters.
Free full article on Patreon! <- link
Take a group of obese people and assess insulin sensitivity however you like: some researchers demand nothing less than a hyperinsulinemic-euglycemic clamp (Gold Standard), others are OK with insulin levels during an oral glucose tolerance test.
Next, divide the people up based on this — there are a few ways you can do it. You can: take the top half vs. the bottom half (a method which includes everyone); take the top third vs. bottom third (excluding the middle third); take the top quarter vs. bottom quarter (excluding the middle 50%), etc.
THIS MATTERS because in referencing this topic, many people claim most obese are insulin resistant. They may be more insulin resistant than lean people, but even within obese people, there’s a spectrum, and the spectrum matters in this #context.
Posted in Advanced nutrition, diabetes, diet, Dietary fat, empty calories, Energy balance, fat, fiber, insulin, Ketosis, Protein, Sugar
Tagged Atkins, body composition, calories proper, carbs, diet, energy balance, fat, insulin, ketogenic, nutrition, processed food, protein, sugar