Around 20 years ago some bloggers estimated a metabolic advantage of ketogenic diets around the magnitude of 200 kcals or so.
Feasible? Perhaps. Gluconeogenesis is costly, energy wasted as heat via UCPs, etc., etc. If you added up all those processes, 200 kcals? Perhaps.
However, you could just as easily imagine they add up to about 1 grain of sand on the beach.
Then some scientists took to the chalkboard…
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Patients with hypoactive polymorphisms in the leptin receptor or POMC, fairly good results: many achieved 10% weight loss by year 1 and this was associated with significant declines in hunger scores.
remember Contrave?
These things are all tied together: leptin -> POMC -> aMSH -> MC4R -> reduction in appetite, increased energy expenditure. And I suspect improved signaling will be effective for many people with obesity… not that all types of obesity share a single cause, but this pathway seems to regulate a lot in this lane. In other words, it could be a common underlying pathway in many types of obesity.
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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.
Many new players in the game and most companies do things a little differently (to stand out, one-up the competition, manage costs, ice cream flavor/texture, etc., etc.): more or less protein; sweeteners, fibre, etc.
Not to go all YOLO #IIFYketo on you, but many of the macro breakdowns can be compatible with you. Just don’t be a full-pinter (more on this below).
The most popular is Halo Top, so that’s the arbitrary comparator.
N.B. a serving size is 1/4 pint…….. I know, I know, I’m no fun; but… don’t be a full-pinter 🙂
for the obvious reasons, but also because some of these have fibres or sweeteners or other ingredients that may disagree with you
Lastly, for the sake of ease, I tried to compare just the vanilla’s.
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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.
Air pollution: Cigarette Smoking Jr, but without the buzz.
I’ve just about always kept a HEPA air purifier in my bedroom because that’s the room I spend the most amount of time and do a lot of breathing. If that’s clean air… kinda like an oil change, right?
Many studies of a variety of designs suggest this to be prudent, at least.
Meta-analysis with bold conclusions: Effect of environmental air pollution on type 2 diabetes (Meo et al., 2015)
Results: Air pollution is a leading cause of insulin resistance and incidence of type 2 diabetes mellitus. The association between air pollution and diabetes is stronger for traffic associated pollutants, gaseous, nitrogen dioxide, tobacco smoke and particulate matter.
Conclusions: Exposure to air pollutants is significantly associated with increased risk of type 2 diabetes mellitus. It is suggested that, environmental protection officials must take high priority steps to minimize the air pollution, hence to decrease the incidence of type 2 diabetes mellitus.
scary, but correlation =/= causation yeah yeah yeah I know…
More mechanistic study in mice: Short term exposure to air pollution induces hypothalamic inflammation, leptin & insulin resistance, increased food intake, decreased energy expenditure, and obesity (Campolim et al., 2020).
There are more human studies and strategies to reverse the damage, but for that, 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 🙂
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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.
Deficiency actually isn’t uncommon because most people’s diet sucks (proton pump inhibitors, alcoholism, etc.). RDA is 400 mg but since hopefully you’re getting some Mg from your diet, I wouldn’t take 400 mg. And definitely not all at once.
Now on to the two biggies… 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
Affiliate links: Still looking for a pair of hot blue blockers? TrueDarkis offering 10% off HERE and Spectra479is 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.
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.
Unsolicited shade (jk): intermittent fasting doesn’t “work” in the absence of weight loss. But they’ve been doing the studies wrong since forever. Skipping breakfast was the problem.
#eTRF, on the other hand, has shown metabolic benefits independent of weight loss. It’s a circadian phenomenon. It may also help you lose weight:
The best part: #eTRF has extremely high adherence, especially for a “diet” intervention. Participants were able to fully adapt to earlier or lighter dinners in less than 2 weeks…
What is the mechanism, you ask?
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In healthy individuals, hypothalamic leptin and insulin signaling results in reduced appetite, increase satiety, and remove some of the brakes on energy expenditure.
It happens in the fed state and is shut down by fasting and stress.
The problems come when these pathways exhibit inappropriate silencing, whether that’s due to some sort of resistance, failure of ligand to reach receptor, etc….
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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….
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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.
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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…
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