Category Archives: Sugar

Deleterious effects of artificial light at night on health and the environment

Evidence summary on how our increasing exposure to artificial blue light is putting us at risk. And actionable steps on what you can do about it.

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It’s not blue light per se, but rather underexposure to natural sunlight during the day and overexposure to artificial light at night (ALAN). Step 1: Do the opposite of that.

 

 

“Bright light occurs naturally as part of sunlight and moonlight and, like all living things on Earth, we have evolved to respond to the daily cycle of light and dark. There is growing concern that the increased exposure to artificial light at nigh is having an effect on our health, wildlife, and the night sky.”

Your eyeballs are pretty awesome. Rods and cones and these crazy cells that respond specifically to daylight. The crazy cells, ipRGCs, respond to light, particularly in the green/blue range of visible and serve, in part, to entrain the central component of your circadian clock in the SCN. This is important and influences many body functions such as sleep, metabolism, immune system, mood, and even certain disease processes.

If you’re more interested in the environmental impact of artificial light (eg, street lamps), book recommendation: The End of Night: Searching for Darkness in an Age of Artificial Light. If you’re more interested in the human effects: Lights Out: Sleep, Sugar, and Survival.

ALAN-induced clock disruption is said to have “flow-on” negative health effect — there’s no “good news / bad news” to this story (it’s all bad news).

Rock hot blue blockers at night. Use blue light filters on your devices like f.lux and Iris. Sunlight during the day; darkness, moonlight, or firelight at night.

Note those spectral sensitivities – we can see more green/blue than any other colors. Maybe there’s a reason for that?

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calories proper

 

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7 Worst Heart Health Sins (Page 20)

I read this on a magazine cover and my level of impending disappointment rapidly increased as I approached page 20. Aaaaand….

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It wasn’t horrible! Could use some tweaking, but hit a lot of important points and didn’t say “NO RED MEAT EVER.”

1/ You sneak a smoke.

DUH. Smoking cigarettes is the worst way to get your nicotine hit imaginable. Use a patch, chew nicotine gum, suck on a lozenge. Just. Don’t. Smoke. It also ages your skin faster.

 

 

2/ You skip your walk.

BOOM! We all know the power of a good walk, amirite? Get sunlight and fresh air, get off your butt as often as possible!

For the rest of this article, head over to Patreon! 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 please don’t hesitate to leave a comment or contact me directly at drlagakos@gmail.com.

Affiliate links: still looking for a pair of hot blue blockers?  Carbonshade and TrueDark are offering 15% off with the coupon code LAGAKOS and Spectra479 is offering 15% off HERE.
If 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

 

 

 

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These dudes ate a ton of sat fats and nothing bad happened

Study: 12 weeks, obese men, very high fat low carb (VHFLC) vs. low fat high carb (LFHC) (Veum et al., 2016) #FATFUNC

 

Pictorially:

 

 




 

It wasn’t explicitly AD LIB, but pretty close.  I say this because that is the magnitude of appetite decline we might expect when people go on The Hunger Free Diet(s), eg,

 

^^^ GOOD IDEA

 

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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

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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.

 

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Saturated fat, cholesterol, and carbohydrates

“You catch more flies with honey…”

^^^good policy in general, but especially for debating in the realm of nutritional sciences.

 

A short while back, Nina Teicholz discussed low carb ketogenic diets and plant-based diets with John Mackey.  Although I disagree with the dichotomy (keto vs. plant-based), it’s well-worth a watch:

 

 

Three topics that could not be avoided in such a discussion: saturated fat, cholesterol, and carbohydrates.

 

 

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Sweet’n Low

I didn’t want to blog about the artificial sweetener study; to be honest, I didn’t even want to read it.  I just wanted to report: 1) how many Diet Cokes are we talking about; and 2) when are you going to die.

Artificial sweeteners induce glucose intolerance by altering the gut microbiota (Suez et al., 2014)

Non-caloric artificial sweeteners (NAS) = saccharin, sucralose, and aspartame. Saccharin worked the best (worst) in the mouse study, so they tested it in humans.  This was the part I found most relevant: seven healthy volunteers (5 men & 2 women, aged 28-36) who did not typically consume a lot of sweeteners were recruited and given 120 mg saccharin three times per day.  360 mg saccharin is ~10 packets of Sweet’n Low.

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Paleo Plants and Carnivory

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…

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Lipid Hypothesis 2.0: Eat Butter

The original lipid hypothesis stated, more or less, that lowering blood cholesterol would reduce premature mortality from heart disease.  At the time, it was thought that dietary cholesterol and saturated fat increased the ‘bad’ type of blood cholesterol, so the advice was to restrict those foods.  All of that was wrong.

Time

Lipid Hypothesis 2.0: Eat Butter

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Advanced glycation end products (AGEs)

About a decade ago, Michael Brownlee posited that AGEs were one of The Four Horsemen responsible for the microvascular complications of diabetes.

Kill ‘em all

Thereafter, the image below (or a closely related one) appeared in at least one talk at every major diabetes conference for about 5 years.  Then it faded – maybe not because it is wrong, but rather just too simplistic to be useful (similar to CICO & ELMM).

Brownlee

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