Category Archives: Uncategorized

ketogenic and ultra-processed, convenient not WFPB

All of a sudden I see a flurry of new low carb protein bars. A couple new players to discuss.

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disclaimer (trigger warning?): stop here if you think low carb protein bars are garbage. I don’t think that, and think they can be helpful as a good source of protein and fibre (most of them).

disclaimer #2: when judging flavor & texture, one rule: you have to play fair. These aren’t gourmet fine dining. Like, if you had to give a perfect 10/10 to a protein bar and judge the rest relevant to that one. Because if you compared them all to Reese’s Peanut Butter Cups or whatever, they’d all be 1/10.

convenient, not gourmet delicacies

less funny meme:

more funny meme:

Not all of them are new. For the sake of comparison, Quest — it’s basically where the bar is set imo, especially now since they switched to a better prebiotic fibre (soluble corn fibre) and considerably improved the flavor & texture). FitCrunch is closer to a meal replacement than a protein snack.

There are a few more nuances and details discussed about the true newcomers….

For the rest of this article and more, or just to see the awesome chart of calories/macros/etc, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

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exercise and weight loss

Ok ok, it can work.

disclaimer: I’m 100% pro-a-lot-of-exercise. Resistance, speedwork, & endurance. Walking. Play a sport. 100%. I don’t care what our Paleo-ancestors did, it’s good for modern humans today.

bonus if it’s outside under the morning sun after a protein-rich brekkie 🙂

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Very nuanced, however. Types of exercise, modality, intensity, many factors involved. And on of the most important: food intake.

Was food intake controlled? How? A few hundred calories burned during exercise can easily be compensated with a few more bites of food, slightly improved food absorption, reduced energy expenditure at other times of day, etc. And I bet in a free-living population, those things happen to varying degrees.

Exercise can cause weight loss and it might not have to do with the calories burned while you’re actually exercising. Higher intensity work that supports lean mass could give you a little TEE boost or as you get stronger, moving becomes easier so you climb stairs faster or don’t mind getting up and down from the couch numerous times for whatever reason. I bet these things happen, too.

Here is my favorite study where exercise alone didn’t cause weight loss.

Most important critical detail: they were given no diet advice. Period. Not told to eat to satiety, not told to continue with their regular diet, not ad lib. Nothing. No diet advice. Nada.

That makes a difference.


For the rest of this article and more, head over to Patreon
! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

keto for the young and old (2 studies)

or another lesson on how energy balance nearly always has the final say on metabolic outcomes

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I liked these studies, not because they were perfectly designed (they weren’t) or well-controlled (they weren’t) but because of the data presentation.

disclaimer: at this point, I’m less interested in the one-diet-to-rule-them-all, and more interested into presenting a variety of options, to accommodate more lifestyles, etc., and examples of what to expect according to specific study results. Ymmv (I know I know)

Two studies: one in ages 9-17 with obesity and NAFLD and the other in ages 60-75 with obesity. Both were 8 weeks, low(ish) carb vs. low(ish) fat, controlled(ish) for protein, and well-intentioned.

Mostly whole foods, no ultra-processed foods.

spoiler alert: as alluded to above, the results largely followed energy balance with modest influence of macro’s…

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

Caviar of the East

Bird’s Nest Collagen

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it’s a thing. Really. Did anyone know about this? A bird’s nest made entirely out of spit from male swiftlet birds. And a delicacy known as the “Caviar of the East.” It looks like this,

and is prepared as a soup, an extremely expensive soup

Premium Bird’s Nest” on Amazon. It’s used topically for alleged anti-aging effects, but most importantly, there are some studies supporting the use of collagen as a supplement (with your regular protein intake, not instead of it)! If you prefer it in a jelly-forming or thickening powder, I suspect gelatin will serve a similar purpose.

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 🙂

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

eye boogers and diabetes

what could they possibly have in common?

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STORY TIME

One source of eye boogers is mites that live in hair follicles and nearby sebaceous glands on your eyelids. Pretty much everyone has ’em, and their abundance increases with age.

scary close-up:

they’re nowhere near that big in real life – closer to 1 mm, not really visible to the naked eye, but they’re there

here’s another rendition:

They feed on sebum and proteins, and besides age, they’re also more abundant in type 2 diabetes and correlate with HbA1c. Interestingly, that correlation doesn’t exist for body weight.

Tea tree oil

The life cycle goes something like this. Kinda funny, but it’s true…


For the rest of this article and more, head over to Patreon
! Five bucks a month for access to this and all previous articles. It’s ad-free and you can cancel if it sucks ?

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

#eTRF strikes again

Two weeks of early time-restricted feeding improves skeletal muscle insulin and anabolic sensitivity in healthy men (Jones et al., 2020)
because that’s what #eTRF does.

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Use Intermittent Fasting To Take Your Health To The Next ...

a little background

-this group of researchers do a lot of diet/exercise work and published a bunch of papers showing intermittent fasting is #nothingsauce. Then they came to the realization that it wasn’t IF per se, but rather breakfast skipping. Thus, they jumped on the bandwagon of the plethora of new research showing the beneficial effects of species-appropriate circadian meal timing lol 🙂

a little more background

Recall the studies of Jacobs and Hirsh. They famously tested one-meal-a-day (OMAD), breakfast-only vs. dinner-only. The breakfast-only group lost weight. Upon reviewing food logs, they discovered the breakfast-only group spontaneously ate less in this ad lib setting.

Step 2: they repeated the study but provided the subjects with same meals, isocaloric. Breakfast-only group still lost more weight!

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. It’s ad-free and you can cancel if it sucks 🙂

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

Circadian rhythms in neurodegeneration: SAVE. YOUR. BRAIN.

Circadian alterations in patients with neurodegenerative diseases: neuropathological basis of underlying network mechanisms (Fifel and Videnovic, 2020)

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Spoiler alert: sunlight and good sleep are primo here. Sure, exercise and maintaining a healthy body weight are important, but the links between circadian arrhythmia and neurodegenerative diseases are very compelling.

The Best Foods for Brain Health

Evidence is multi-fold: assessing cortisol & melatonin rhythms in patients and their 1st degree relatives, cell culture studies on patient’s cells, post-mortem analysis of brain tissue, sleep/actigraphy studies, etc., etc.

Very consistent findings: neurodegenerative conditions like Alzheimer’s, Parkinson’s, and Huntington’s exhibit clear patterns of circadian arrhythmia.

I know what you’re thinking: cancer, heart disease, diabetes, asthma, and now this?!

Tl;dr:

Diet tip: circadian meal timing #eTRF

Non-diet tips: 1) sunrise; 2) wear blue blockers. Every. Night; 3) good sleep.


For the rest of this article and more, head over to Patreon
! Five bucks a month for access to this and all previous articles. It’s ad-free and you can cancel if it sucks 

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

Sleep and circadian rhythms: evolutionary entanglement and local regulation

Circadian rhythms have been around longer than sleep. BOOM! (Krueger, 2020)

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That was perhaps one of the best comments in a recent review article. Because the earth and sun were around long before any animals and it’s unlikely the earliest life forms “slept.”

1000+ images about Mood Board Alcohol & sleep on Pinterest ...

I don’t know the purpose of sleep, but there are lot of interesting contenders. Matthew Walker’s “Why We Sleep” is loaded with them (for more of the how than why, “Circadian Medicine” is good).

Whatever it’s purpose, it’d better be damn important! Because you’re basically unprotected and vulnerable to easy attack. A lucky animal’s free lunch or get assassinated by a neighboring tribe.

Indeed, the unresponsiveness of sleep must be a big deal.

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. It’s ad-free and you can cancel if it sucks 

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

Feeding rhythms and the circadian regulation of metabolism

This. Paper.

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-the alignment of circadian clocks between peripheral tissues and the brain is crucial to preventing and healing from disease

-if you believe anything evolution, we’ve been through two trillion 24-h light-dark cycles. Circadian rhythms, 500 million years of evolution. Think that’s long enough to leave a mark?

-misalignment of endogenous clocks with environmental inputs = disarray, will manifest in a variety of illnesses depending on your personal #context

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. It’s ad-free and you can cancel if it sucks 

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share

rotten dairy and psychobiotics

In nearly every population around the world, everyone has fermented dairy. Whether it’s yogurt, kefir, or any of the hundred’s listed HERE, I suspect it’s been so common because some combination of: 1) it’s really easy to make; 2) tastes good; 3) prolonged shelf life; 4) health effects downstream from the ‘biome (more on this below); etc., etc.

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It’s loaded with pre- and pro-biotics, and a great vessel for berries. And with the advent of some of these newer Swedish, Icelandic, and Greek varieties, they’re pretty keto-friendly with one of the lowest coming in around 5 g carbs per cup!

Yay or nay on fermented dairy or what’s your favorite kind?!

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. It’s ad-free and you can cancel if it sucks 

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

Affiliate links: Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

These pork rinds are the bomb. Seriously! And if you like spicy

Get some dark chocolate, too 

calories proper

Share