Category Archives: fiber

Activate #Nrf2, then optimize: Brussels sprouts

Hahaha What can’t you do, Nrf2?

Remember The Day Almonds Became Interesting? Namely, “the long series of  unlikely events that must occur in order for the bifidogenic effects of almonds to manifest.” Well, it happened again. Or the opposite.

[Patron link]

I’m not a huge fan of antioxidant supps for a variety of reasons, including but not limited to ATBC and CARET. There are certainly some exceptions to this, although your body can handle itself quite well under most circumstances.

I am, however, a pretty big fan of periodically doing things like activating #Nrf2, because anti-cancer. Advantage is that if there’s nothing going on, Nrf2 is degraded pretty quickly (can’t really say the same about antiox supps). If there is something going one, Nrf2 rallies the troops to swiftly restore balance: pathways pathways pathways -> DEAD CANCER CELLS.

 

IT DOESN’T GET ANY EASIER THAN THIS, FAM

 

One of the major ways Nrf2 gets it done is by inducing the synthesis of endogenous protective compounds like glutathione. Glutathione synthesis requires sulfury stuff, particularly (if it’s available), cysteine. Guess what?

 

 

Sulforaphane activates Nrf2 and breaks down to provide cysteine for glutathione synthesis. WEIRD COINCIDENCE, I KNOW RIGHT?

WHAT CAN ANY REMOTELY REASONABLE PERSON CONCLUDE FROM THIS?

JOIN MY PATREON TO FIND OUT!

 

Five bucks a month for full access and there are many other options. It’s ad-free and you can cancel if it sucks 🙂

Also, I’m open to suggestions so feel free to leave a comment or email me directly at drlagakos@gmail.com.

Affiliate discounts: if you’re still looking for a pair of hot blue blockers, Carbonshade is offering 15% off with the coupon code LAGAKOS and Spectra479 is offering 15% off HERETrueDark is running a pretty big sale HEREIf you have no idea what I’m talking about, read this then this.

20% off some delish stocks and broths from Kettle and Fire HERE

If you want the benefits of  ‘shrooms but don’t like eating them, Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else.

calories proper

Become a Patron!

 

 

 

 

 

 

 

Share

Allu-lujah: the new Quest Hero bars

On that sweetener in the new Quest Hero bars: allulose (formerly known as D-Psicose).

1. I’m sure they were quick to adopt the alternate nomenclature because it’s hard not so say Piss-cose lol

2. Nutrition-wise, Hero bars are basically Quest Lite. A bit less fibre. But I really think they’re getting much better at texture.

3. On to allulose. It’s not really like sugar – even though the FDA says it must be labeled as such – because it carries virtually no calories and actually blunts the blood glucose spike from a meal.

 

Exhibit A. n=20 healthy peole: 7.5 g D-psicose alone, 75 g maltodextrin alone, 75 g maltodextrin + 2.5, 5, or 7.5 g D-psicose (Iida et al., 2008)

amazeballs

 

 

 

 

 

Exhibit B. n=26, zero or 5g psicose with a standardized meal (Hayashi et al., 2010). Note: there are ~12 grams of allulose in a Hero bar.

It works better in diabetics.

 

 

They did a 12-week study where psicose was dosed 3 times a day, 5 grams each time, and showed it was perfectly healthy. Some markers even improved.

 

Exhibit C. Psicose metabolism (Iida et al., 2010)

In doses ranging from 5 to 30 grams, up to 70% is excreted intact and the rest does not go to farts.

It’s virtually calorie-free:

 

 

and is barely fermentable (compared to FOS):

 

 

compare to other low carb protein bars here, get the new Quest bars here, or just buy some straight allulose and experiment with it!

Mechanisms? 1) it’s not sugar, but it still enhances glucose disposal; and 2) some animal studies show it enhances liver glucose uptake. Idk.

If you like what I do and want to support it, head over to Patreon! Three bucks a month for access to all articles and there are many other options. Don’t hesitate, there are only a limited number of spaces left at the $3 level. It’s ad-free and you can cancel at any time 🙂

Discounts: still looking for a pair of hot blue blockers? Carbonshade and Spectra479 are offering 15% off with the coupon code LAGAKOS. And for some delish broths/stocks, Kettle & Fire is 20% off HERE.

calories proper

Become a Patron!

 

 

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Share

Whole grains aren’t all they’re cracked up to be

WUUUT *rimshot*

A new study on whole grains demonstrates how nuanced & complicated nutritional science can be.

Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women (Karl et al., 2017)

Sounds simple enough…

Study design: adequate to address the questions being asked.  Isocaloric, weight-maintenance diets.  Biggest differences between the two diets were whole grains (0 vs. 200 g/d) and insoluble fibre (15 vs. 30 g/d).

Disclaimer: I’m not a huge fan of cereal fibre, but that’s irrelevant for the point of this post.

 

 

Continue reading

Share

VEG*N

I’m not vegan but the “Anti-Vegan Because B12” argument is lame.  B12 insufficiency is largely due to malabsorption, not steak deficiency.

Many people take supps, but somehow anti-vegans think B12 invalidates veganism.  It doesn’t.  Also, 1) tons of B12 in oysters; 2) nori B12 works in humans and rats; and 3) mushrooms still haven’t been ruled out as a legit source.  Whether you consider these foods vegan or not is a different story.  Many non-vegans are B12-deficient, too -> all the steak in the world won’t help if you can’t absorb it.

I’m not undermining the severity of B12 deficiency, just noting some basic facts.

My bias: things like T2DM, obesity, and even some cancers and mood disorders are due primarily to circadian arrhythmia, sleep, & LIGHT… and secondarily to diet.

When it comes to diet, mostly plants plus some animal is optimal for humans in our modern #context, regardless of which Ice-Age Paleo-Fairy Tale™ you subscribe to.  Things like sleep, LIGHT, and activity, among others, seem way more important than debating historical [theoretical] dietary minutiae.

Lastly, this particular debate isn’t “vegan vs. keto.”  THEY’RE NOT MUTUALLY EXCLUSIVE.  “Eco-Atkins” is a thing.  Animals provide a convenient source of LC protein, but it can be done without them.

 

Continue reading

Share

The Hunger-Free Diet(s)

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).

The logic:

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

 

Continue reading

Share

Keto myths & facts

:::begin rant:::

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.

 

cowbell

 

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…
otherwise diabetes.”

 

 

oreo-coolatta

 

no one in their right mind would say lentils & beans cause diabetes

 

Continue reading

Share

Hey CICO, I’m playing by your rules.

Brief background: the notorious Ebbeling study of 2012 showed an apparent metabolic advantage of a ketogenic diet.  After losing some weight, participants were assigned to low fat (LF), low GI, or ketogenic diets.  As expected, energy expenditure (EE) declined in all groups after weight loss.

 

Continue reading

Share

Insulin resistance is a spectrum

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.

 

Continue reading

Share

Ketone supps

1st Generation: ketone salts.  Only problem is the huge dose of salt limits how much you can take without adverse effects… but these are the ones on the market.

 

2nd Generation: ketone esters.

Advantage: no salt, and probably “slow-release.”

Disadvantage: gonna be WAY more expensive than the salts (which are still pretty expensive).

 

 

~40 grams of (R)-3-hydroxybutyl (R)-3-hydroxybutyrate (a ketone ester) (from Clarke et al., 2013):

 

ketone ester

 

They did this thrice daily, so some people were getting up to 170 grams.

ONE HUNDRED SEVENTY GRAMS

 

[keep that number in mind]

 

Continue reading

Share

Random thoughts on the ‘biome

If you’re healthy, no major complaints, then you probably won’t benefit from tweaking your ‘biome.  Ymmv.  But if you’re gonna do it anyway, here are some tips (mostly my opinions).

 

microbiome

 

Continue reading

Share