Ketogenic diet: glucose, lipids, and inflammation

Glucose and lipid homeostasis and inflammation in humans following an isocaloric ketogenic diet (Rosenbaum et al., 2019)

[Patron link]

-Rosenbaum & Leibel come out of retirement? These scientists did some of great pioneering work on the biology of leptin in weight gain/loss.

-I don’t know how much Kevin Hall contributed to this study but he’s been working HARD lately!

4 weeks of a baseline diet (15% protein, 50% carb, 35% fat) -> no washout? -> 4 weeks of a ketogenic diet (15% protein, 5% carb, 80% fat)

Following each diet period, a ketogenic & conventional meal tolerance was done:

Diet breakdown, sample menu, and my analysis below:

But for that, you’re gonna have to head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. Five bucks a month for access to this and all previous articles.

For personalized health consulting services: drlagakos@gmail.com.

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

A bigger dinner decreases parasympathetic activity leading to less restorative sleep

Clunky title, I know. The study was comparing two different kcal distributions on autonomic nervous system activity and sleep (Tada et al., 2018).

[Patron link]

There were two conditions in this randomized crossover trial: breakfast/lunch/dinner calories either as 1:2:1 (the low-energy dinner group [LED] or 1:1:2 (the high-energy dinner group [HED]).

Then they were monitored overnight to assess autonomic nervous system activity and sleep.

What was the point of this study? The next step in the scientific method! Researchers have noticed correlations between dietary intake (meal size, not timing) and restorative/non-restorative sleep. So now they want to test if meal size directly influences sleep.

The authors extended the conclusions slightly beyond what the study was designed to test, imo. They previously noticed bigger dinners & poorer sleep during the luteal phase in women and this correlated with progesterone. But in this study they didn’t include the right controls to test that: luteal phase vs. follicular phase [and optionally, vs. men or postmenopausal women].

That said, I’m sure sex hormones definitely play a role here, it just wasn’t clearly teased out in this study.

For the rest of this post and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. Five bucks a month for access to this and all previous articles!

For personalized health consulting services: drlagakos@gmail.com.

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

Breakfast: a multidisciplinary approach… eTRF in disguise :-)

I say “breakfast” to indicate the first meal of the day, shortly after waking up. Not “breaking the fast.”

[Patron link]

Other definitions of breakfast from this awesome paper:

  • socio-anthropologists: breakfast is the first post-nocturnal meal of the day
  • biochemists & doctors: the biodynamic aspects of a meal after prolonged resting/fasting.
  • scholars of social sciences: the first meal after a physiological break with consciousness during the need.

Besides those philosophical takes on breakfast, this article also reviews the evidence showing breakfast improves cognitive function, memory, attention span, concentration, and academic performance.

Of the cultures reviewed, meat, cheese, fruit, and wine came up a lot. Some had coffee & chocolate 🙂

It was sometimes eaten outside and finished before it got too hot (this is seasonal/geographical, of course, but interesting). And similar to our ancestors (by some accounts), it was done prior to heading out for the day.

It wasn’t really until artificial lighting came along when people started eating their main meal late at night. Side note: that is a highly interesting observation.

For the rest of this post and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. Five bucks a month for access to this and all previous articles!

For personalized health consulting services: drlagakos@gmail.com.?

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

The ‘biome, insomnia, circadian biology, & depression. Yes, they’re all connected.

One of the most direct ways is via metabolites secreted from the ‘biome: GABA, norepinephrine, acetylcholine, serotonin, dopamine, etc. (Jacka 2018).

[Patron link]

Germ-free mice (ie, no ‘biome) have all sorts of behavioral abnormalities: pronounced changes in their stress responses, brain plasticity, immune function, neurotransmitters, etc.

And most interestingly, fecal transfers from humans with depression to germ-free mice induces a depressive phenotype in the latter (Kelly et al., 2016).

Over 50% of people with irritable bowel syndrome (constipation, diarrhea, or alternating) have depression, anxiety, or sleep problems (Li et al., 2018).

In my experience, people have multiple complaints at once but with enough discussions and trial & error, we can pinpoint the lowest hanging fruit and it usually turns out to be just one of those factors controlling the rest. Get that sorted and many aspects of health improve.

For personalized health consulting services: drlagakos@gmail.com.

For the rest of this post and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. Five bucks a month for access to this and all previous articles!

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

Easy prospects for circadian treatment of mood disorders

Interesting review showing many ways how circadian desynchronization can lead to mood disorders and some steps to fix ’em (Huhne et al., 2018)

[Patron link]

Circadian arrhythmia is strongly associated with a variety of mood disorders. It is known.

The authors of this manuscript break it down into 4 potential cause-effect links:

  1. loss of synchronization to environmental 24-hour rhythms
  2. internal desynchronization among body clocks
  3. low rhythm amplitude
  4. changes in sleep architecture


And as suggested in the title, each of these factors have specific remedies.

Disruption of the sleep-wake cycle is a characteristic feature of mood disorders, one of the core symptoms that define them, and many think there’s a causal link. Regardless of that latter point, these people strongly benefit from “chronotherapies” targeting the circadian system. Some keen docs already know this and try it prior to prescribing drugs. Good on them.

It is known that shift work and seasonal changes in photoperiod can induce mood disorders in some people. There are also a number of genetic polymorphisms in core circadian genes that substantially increase the risk of certain mood disorders. Of course, there is also a bidirectional relationship such that pre-existing mood disorders may contribute to circadian disruptions, but there’s a large body of evidence (including both human & animal studies) supporting a causal relationship.

For the rest of this discussion and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. 5 bucks a month for access to this and all previous articles!

For personalized health consulting services: drlagakos@gmail.com.

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan

This review by Longo & Panda was ‘fair,’ and by now you know my take on intermittent fasting (IF) vs. caloric restriction (CR).

[Patron link]

If you don’t, Tl;dr: since forever, all the studies on IF showed no benefits over regular CR. That tune changed when they switched from testing IF skipping breakfast to IF early dinner (eTRF), although the latter has only been explored in a few #contexts. eTRF seems to be an actually beneficial use of IF (over CR). Eg, insulin sensitivity & satiety improve with or without weight loss.

ALL. THE. FIGURES.


Indisputable fact: the 24-hour light/dark cycle has been around way longer than humans; our circadian rhythms are based on this and it’s more essential for life than nearly anything else.

For example, humans have survived on a wide variety of diets around the globe over time. We can eat almost any diet and as long as it’s not too much, you’re fine. You can even go without ANY food for pretty long (months) and still be OK. Try not sleeping for a couple weeks.

You Die. Literally. Game over. Do not pass GO, do not collect $200.

See also: Scott Kelly’s health after spending a year in space (adequate food & sleep but lacking Earth-appropriate circadian cues)

Drs. Longo & Panda are relatively biased toward IF, although this review was fair imo (with some unfair points, eg, stating IF is the opposite from grazing 6+ meals per day when there are obvious in-betweens, like 3 square meals with no snacking, especially when combined with an early dinner & front-loading calories like 50/30/20 or 33/33/33 eTRF).

For my complete review of this article and more information about IF vs. CR, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. At 5 bucks a month, can’t beat it!

For personalized health consulting services: drlagakos@gmail.com.

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

Frequent sunbed users experience opioid-like effects from tanning sessions

One of the wildest studies you’ll read about this week.

[Patron link]

They took 14 frequent sunbed users and exposed them to either a regular tanning bed or one with no UV rays on Monday, the other one on Wednesday, then let them choose on Friday. For 6 weeks.

They didn’t know which bed had UV. 12 of the 14 opted in for a tanning session on Friday. 95% of them spontaneously chose the bed with UV.

NINETY. FIVE. PERCENT.


And they had no idea what the study was about. There was no clever trick. It was positive reinforcement from the rewarding effects of a crack-like level of UV exposure.

The follow-up experiments were equally enlightening.

But for that and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. At 5 bucks a month, can’t beat it!

For personalized health consulting services: drlagakos@gmail.com.

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper



Share

Swapping carbier processed foods for fattier ones has little effect. Duh.

Effects of macronutrient distribution on weight and related cardiometabolic profile in healthy non-obese Chinese: a 6-month, randomized controlled-feeding trial (Wan et al., 2017)

[Patron link]

Study design was STRONG although the intervention was on the weak side. They provided ALL the food for SIX months for over TWO HUNDRED participants although the differences between the diets were small.

If nothing else, this study was very expensive.

For the rest of this article and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. At 5 bucks a month, can’t beat it!

For personalized health consulting services: drlagakos@gmail.com.

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

Nrf2, what can’t you do

I’m a fan of nutrients. Antioxidants/detoxicants are cool, although I’d rather my body make them in the exact quantity and location they’re needed.

[Patron link]

That’s what Nrf2 does splendidly.

As a quick reminder: glucosinolates present in broccoli, Brussels sprouts, cabbage, cauliflower, etc., are separated from the enzyme myrosinase on a cellular level. If you cook them in this condition, without crushing them a bit (like you do with the side of your knife to a clove of garlic), the myrosinase is destroyed by heat before it gets the chance to convert glucosinolates to sulforaphane & isothiocyanates.

No Nrf2 for you.

don’t rush your crucifers, crush your crucifers! #Nrf2


Who would buy this?



For the rest of this article and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. At 5 bucks a month, can’t beat it!

For personalized health consulting services: drlagakos@gmail.com.

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share

Study: a keto diet improves pound-for-pound physical performance in weight lifting athletes

A low-carbohydrate ketogenic diet reduces body weight without compromising performance in powerlifting and Olympic weightlifting athletes (Greene et al., 2018)

[Patron link]

This was a tricky one. Many relevant moving parts.

They were experienced lifters so we can trust they knew what they were doing in the gym, and any improvements would be due to diet as opposed to n00b gainz.




On the flipside, this was a THREE MONTH crossover which really levels the playing field wrt confounding variables.

Carbs were <50 grams or <10% per day, which by virtually any definition is very low carb/ketogenic for these young highly active individuals. They were instructed to maintain their normal protein and calorie intake, which in reflection may have been a flaw in the study design…

For the rest of this article and more, head over to Patreon! Join the community of over 300 members for up-to-date information about a variety of topics in the health & optimizing wellness space. At 5 bucks a month, can’t beat it!

For personalized health consulting services: drlagakos@gmail.com.


Become a Patron!

Affiliate linksKetoLogic for keto-friendly shakes, creamers, snacks, etc. And get 15% off your ketone measuring supplies HERE.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. If you have no idea what I’m talking about, read this then this.

Join Binance and get some cryptoassets or download Honeyminer and get some Bitcoins for free

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

Join Earn.com with this link.

Start your OWN Patreon campaign!

calories proper

Share