Tag Archives: muscle

Posted in Advanced nutrition, diet, Dietary fat, empty calories, Ketosis, muscle, Protein, strength

Tagged Atkins, body composition, calories, carbs, energy expenditure, exercise, ketogenic, ketosis, muscle, nutrition, obesity, processed food, protein

Anabolic Heterogeneity Following Resistance Training: A Role for Circadian Rhythm?

Posted on July 23, 2018 | Leave a comment

YES!

Resistance exercise stimulates muscle growth, strength, and functionality (Camera, 2018), although the inter-individual variability in response is hyooge. People used to think there were “responders” and “non-responders,” although now we know everyone benefits but there’s a wide spectrum. WHY?

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Exercise timing? There are definitely circadian clock genes and rhythmic expression of many genes involved in muscle growth, strength, and functionality.

Physical inactivity and sedentary behavior in general is bad. Physical activity is good. Load-bearing resistance is exercise is better. Is proper circadian timed exercise even better? Can you get slightly better benefits at the same workload?

WHY is this important?!

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Posted in Advanced nutrition, circadian, Exercise, muscle, strength, Sun

Tagged circadian rhythm, melatonin, muscle, nutrition, protein

New study: very low carb diets don’t impair high intensity interval training (Cipryan et al., 2018)

Posted on June 16, 2018 | Leave a comment

Effects of a 4-week very low-carbohydrate diet on high-intensity interval training responses (Cipryan et al., 2018)

Relevant study design details: 18 young, healthy, moderately-trained males. First, this was a study on exercise performance. Had it been on glucose management in patients with type 2 diabetes or obesity, this is not the population they would have selected. Second, they needed at least a moderately-trained population otherwise both groups would’ve made big n00b gainz which may have out-weighed any differences incurred by ketoadaptation in 4 weeks.

Third, 4 weeks is a good duration for this kind of study because maximal ketoadaptation occurs in about 3 weeks and doesn’t get stronger thereafter (gains seen beyond 3 weeks are more associated with training effects).

On to the dietary protocols, results, and 2 other relevant new studies… but for that, head on over to Patreon! Five bucks a month gets you full access and there are many other options. It’s ad-free and you can cancel if it sucks 🙂

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[FULL ARTICLE ON PATREON]

Posted in Advanced nutrition, diet, endurance, Energy balance, Ketosis, muscle, Protein, strength

Tagged carbs, diet, ketosis, muscle, nutrition, protein

Dopamine regulates systemic glucose metabolism in humans

Posted on June 1, 2018 | Leave a comment

In Four. EPIC. Experiments (ter Horst et al., 2018)

Tl;dr: sunlight & breakfast in the morning.

Dopamine receptors are downregulated in obese patients and are restored in long-term weight loss patients after bariatric surgery. It’s better to get your dopamine hit via sunlight than sugar duh.

This is some amazing science.

Experiment 1. 50-year old dude with severe OCD gets diagnosed with type 2 diabetes and is only able to get his glucose under control with metformin and 226 IU insulin. At 53, his OCD is treated with deep brain stimulation (DBS). His insulin requirements declined to 180 IU. He didn’t lose weight but went off quetiapine, so maybe coincidence because: 1. quetiapine is diabetogenic; and 2. DBS induces dopamine release.

Two-step hyperinsulinemic euglycemic clamp when DBS is turned off and turned on. BOOM! When it’s on, lower fasting insulin, and better insulin-induced suppression of liver glucose output, free fatty acids, & muscle glucose disposal! DBS improved insulin sensitivity in liver, adipose, and skeletal muscle.

For the rest of the discussion on these super-interesting experiments, 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 🙂

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Cycloset (bromocriptine)

Go for a walk.

And #eTRF.

Posted in Advanced nutrition, angiotensin, Bromocriptine, Cabergoline, chronopharmacology, circadian, clamp, depression, diabetes, Dopamine, melatonin, muscle, nicotine, sex, sleep, Sun, testosterone, vasopressin

Tagged diet, energy balance, insulin, melatonin, muscle

Glucose dynamics during prolonged fasts

Posted on March 22, 2018 | Leave a comment

This is a somewhat complicated level of metabolism. Which tissues are producing what & how much, what are they burning & how much, etc., etc…

After a few weeks, things begin to level out — we’ll pick it up there. Much of this is from a class I TA’d for in grad school, this book, and all the Cahill studies.

“The rate of glucose use at this time is around 90-100 g per day [remember, this is starvation, so all of that glucose comes from gluconeogenesis]. Of that, about 40 g is recycled via the Cori and glucose-alanine cycles and the remainder is ‘new’ glucose, ~18 g from glycerol and ~45 g from amino acids.”

Continue reading →

The Biology of Starvation (intro)

Posted in Advanced nutrition, diet, Energy balance, insulin, Ketosis, muscle, Protein

Tagged calories proper, carbs, diet, energy balance, insulin, ketones, muscle, protein

Metabolism of starvation/fasting =/= low carb diet

Posted on March 9, 2018 | Leave a comment

The Biology of Starvation: Renal Gluconeogenesis

One of the major [obvious] differences in metabolism between fasting and low carb dieting is nitrogen metabolism… because you’re eating protein on a low carb diet, not so much while fasting. During fasting/starvation your body tries to downregulate the urea cycle because you can’t really afford to be ‘wasting’ amino acids/protein. I bet you never thought about the muscle-sparing effect of fat-derived fuels like that!

“Glucose production in starvation” is important because you need to make all of it and reduce the use of it.

For the rest of this article and more, head over to Patreon! Five bucks a month for full access and there are many other options.

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Affiliate links: still looking for a pair of hot blue blockers? Carbonshade and TrueDark are offering 15% off with the coupon codeLAGAKOS 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, RealMushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else.

Posted in Advanced nutrition, diet, Energy balance, Exercise, insulin, Ketosis, Protein, strength

Tagged Atkins, calories, calories proper, diet, insulin, ketosis, mortality, muscle, nutrition, protein

Diet X DESTROYS Diet B in Protein-Matched Ad-Lib Feeding Study

Posted on February 3, 2018 | 6 comments

DESTROYS!

With language like that, you’d expect to see a pretty big difference between the two diets. I mean like, really big difference.

So I clicked the link. Aaaaand #nothingsauce.

?(????)?

This study was similar to: “Carbs: Low vs. Lower” where it was shown that many people do just as well losing weight on a low carb diet as they do on a ketogenic diet.

The study was actually quite good, but “destroys” is not the word I would’ve used, especially since the destroyer dieters lost only about 25% more fat mass (P=0.083) and FOUR TIMES MORE FAT-FREE MASS (P=0.054).

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6 Comments

Posted in Advanced nutrition, diet, Dietary fat, fat, Ketosis, muscle, Protein, TPMC

Tagged diet, muscle, nutrition, protein

Is gluconeogenesis demand-driven? answer: it depends (#context strikes again!)

Posted on January 4, 2018 | Leave a comment

Context #1. The easiest way to explain gluconeogenesis (GNG) is how it relates to starvation. If you’re not eating food, your brain still needs a steady supply of fuel. Mostly glucose at first (ketones come later), but since you’re not eating anything, glucose comes from hepatic GNG (huge potential supply*) or glycogenolysis (limited supply). *One of the precursors for GNG, glycerol, comes from stored fat (which you’ll die of something else before you run out of stored fat bc GNG).

In this case, it is mostly true that GNG is demand-driven.

If you’re interested in this, more HERE.

Context #2. Protein (which also contains GNG precursors) doesn’t acutely increase glucose. But you might think protein does convert to glucose via GNG but protein also induces a splash of insulin which is why blood glucose doesn’t rise. Read this blog post at least up to the awesome Fromentin study: “8% of the blood glucose produced under optimal gluconeogenic conditions came from dietary protein.” But also check out the Conn & Newburgh studies. And Gannon.

This is usually the reason recreational keto dieters say they can be high protein, which either ends up looking like PSMF or it’s probably not very ketogenic (which doesn’t really matter in this #context; protein is restricted in therapeutic ketogenic diets).

#BenignDietaryKetosis #BDK

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Context #3. the mouse doctor is in 🙂

Context #3b. Chronic high protein.

Context #4. Random thoughts on animal foods.

Posted in Advanced nutrition, diet, epilepsy, gelatin, gluten, insulin, Ketosis, liver, muscle, Protein, strength, TPMC

Tagged body composition, calories proper, carbs, diet, insulin, ketosis, muscle, protein

Poor sleep, “dietary disinhibition,” and weight gain

Posted on December 30, 2017 | Leave a comment

“Dietary disinhibition”

In school, the concept was taught like this: recruit a bunch of people and tell them it’s for a cookie taste-testing project. Give them a form with a bunch of questions about cookie quality (taste, texture, sweetness, etc.) and a plate of cookies.

SWITCHAROO!

They aren’t there for a cookie taste-test. It turns out that some people experience “dietary disinhibition” wherein if they eat one cookie, they think something like “well, I’ve blown my diet for the day, so might as well just eat the whole plate of cookies” (actually, I’m pretty sure it’s way more complicated than that, but I learned it in a nutrition class, not a psychology class).

It’s not a lot of people — most would just take a bite and fill out the questionnaire — but it’s been replicated in enough settings that it’s probably a real phenomenon.

Continue reading →

Posted in Advanced nutrition, angiotensin, Bromocriptine, Cabergoline, cancer, chronopharmacology, circadian, depression, diet, Dopamine, Energy balance, fertility, Fish, melatonin, mortality, muscle, Protein, sex, sleep, strength, Sun, vasopressin, Vitamin D

Tagged body composition, circadian rhythm, melatonin, mortality, muscle, nutrition

Intermittent fasting is nothingsauce

Posted on December 18, 2017 | Leave a comment

So Twitter got supermad when I said the human studies on intermittent fasting are not compelling. Not the anecdotes or n=1’s. The actual human studies.
And instead of “not compelling,” I may have said “nothingsauce.”

Hilarity ensued. I was bombarded with
ALL.
THE.
ANECDOTES.

Hey fam, intermittent fasting is totally awesome & a panacea, but the quality of evidence supporting this in humans is quite low (ie, non-existent).
Please don’t hate me for this.

— Bill Lagakos (@CaloriesProper) December 16, 2017

Someone was kind enough to send me all the proof that I was wrong. Here are the 5 non-Varady studies, reviewed.

Tl;dr: as long as you’re not eating like a child, “Eating > not eating. QED.”

Alternate day calorie restriction (ADCR) improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma (Johnson et al., 2006)

Study design: n=10, 8 weeks, NO CONTROL GROUP. Every other day they ate 20% of normal and ad lib the other days. This would’ve been much cooler if they included a 40% caloric restriction and weight maintenance (WM) control groups. The former to see if ADCR was superior to a similar reduction in energy intake and the latter because people behave differently when their being observed (regardless of which group they’re in) (few studies include a WM control group).

Result: body weight declined by 8%. Is that worth having nothing but a snack every other day? How about compared to 40% CR? Nothingsauce?

Oh yeah, uric acid increased and BDNF decreased. So, gout, kidney stones, and cognitive deterioration. Yummy nothingsauce.

The effects of modified alternate-day fasting diet on weight loss and CAD risk factors in overweight and obese women (Eshghinia et al., 2013)

Study design: similar to the above, and also lacking a control group.

Result: BW declined by 7%.

Critique: same. No control group. Would this have been better than CR or anything else? They basically just say “it’s relatively safe;” but it’s not, really… and some forms of intermittent fasting can have harmful side effects.

For the rest of this article (including some LOLZ & facepalming), head over to Patreon! It gets better (or worse, depending on how you look at it): metabolic mayhem, rebound hyperglycemia, some circadian chicanery #eTRF, and much more.

And stay tuned: since BDNF actually declined in the Johnson study, I’m following up with a review of intermittent fasting vs. various aspects of cognition, memory, mood, sleep, etc.

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