Tag Archives: processed food

The current state of affairs in nutri-Twitter

Rant.

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1) It’s almost as if you’re either:

a red meat-eating 110% keto-advocate

or

you think red meat and a ketogenic diet is harmful.

 

If you don’t say the diet is magical, the zealots will try to trick you into, or outright accuse you of saying it’s harmful.

Further,

 

2. And the protein/kidney debate re-surfaced again recently. To be clear: no studies have shown direct harmful effects of protein on kidney function. The studies cited by KDOQI are observational and on end-stage renal disease. Not mild kidney disease or slightly impaired renal function. If I had ESRD, I’d rather play it safe and not enroll in one of Jose Antonio’s high protein diet studies (~4.4 g/kg lol).

I’m pro-LC and HP but not anti-LF. Humans have thrived on a wide variety of diets over time regardless of macronutrient composition. Food quality seems more important in this context.

3. If ketones are muscle-sparing, then…

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calories proper

 

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!

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It’s ad-free and you can cancel if it sucks 🙂

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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 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

 

 

 

Funded by Big ‘Shrooma

Reishi, the mushroom of longevity.

“The goal is to maintain or improve brain function and physical performance. And not get cancer.”

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‘Shrooms-every-day is part of my long-term anti-cancer plan. It’s not always a lot per serving, but I try to do the whole variety thing as much as possible, whatever’s available.

Maybe it’s one of those ice-age fairy tales fallacies, but cultures around the world have attributed a large number of health benefits to ‘shrooms for literally, thousands of years:

Ganoderma [reishi] has a very long history in East Asia as a medicinal mushroom dating back to the Chinese materia medica ‘Shen Nung Ben Cao Jing,’ written between 206 BC and 8 AD. It was considered a superior tonic for prolonging life, preventing aging, and boosting qi.”

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Ice age fairy tales

Trigger warning: potentially offensive.

Trying to pinpoint an Ice Age Diet is about as complicated as defining a Paleo or Mediterranean diet… it would’ve been completely different depending on when & where, season, family/tribe, etc., etc.  And while the interwebz are full of anecdotes & guesses (educated & otherwise), there seems to be little reliable information and a lot of contradictions.

And anyway, is this really relevant for us today?

#context

Here’s what I came up with, and why I feel like ranting.

I don’t doubt that humans went through periods of low & high plant consumption, but if someone argues that passing through times of low plant consumption is what “elevated” our species or fostered brain growth or whatever; LOGIC: it can be just as easily argued that passing through times of high plant consumption did the same.  Saying “don’t eat plants because #IceAge” is just as flawed an argument.

Alternatively, considering the importance of #context in our modern environment, couldn’t you also argue that low-plant diets are only evolutionarily appropriate during an ice age (where the Earth is theoretically a giant snow ball LOL)?  Also, if plants are somehow unhealthy, how did we survive periods when hunting was poor?  All of the arguments can go both ways.




I mean, if I lived 10 thousand years ago, I would eat anything I could get my hands on — which would probably look something like a plant-based diet with seafood and whatever else could be hunted, scavenged, etc.  Gotta eat, but why handicap yourself by intentionally avoiding plants – shouldn’t the goal be to spend as little time worrying about this as possible?

If you didn’t have to hunt 24/7, you’d have more time to do other things like acculturation, play, sex, music, story-telling, building traditions, etc., etc.

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Clara Davis: Babies Know Best

“The nurses’ orders were to sit quietly by, spoon in hand, and make no motion…”

The babies never had anything other than breast milk prior to starting the experiment.  Fully ad lib, they could have as much of whatever food they wanted.  Every morsel was weighed and quantified.

Setting: orphanage.

 

“Armed with growing evidence from the newly emerging field of nutrition, doctors began prescribing with bank teller–like precision what and when and how much a child should eat in order to be healthy.”  #fakenews LOL

Results: “Every diet differed from every other diet, 15 different patterns of taste being presented, and not one diet was the predominantly cereal-and-milk diet, with smaller supplements of fruit, eggs and meat, that is commonly thought proper for this age.”

“15 uniformly well-nourished, healthy children”

 

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The DietFits Study

Preliminary results from Chris Gardner’s follow-up to this study suggest insulin resistance may not be as big an influence on the success of LC/LF diets as prior studies have shown.  Maybe I was wrong.

We aren’t given many details in the abstract or interviews, and there are still some good studies showing otherwise (eg, those by Cornier, Pittas, Ebbeling, and Gardner himself), although this one is bigger (n = 609) and longer (1 year).  However, the range of weight change was huge, something like +20 lbs to -80 lbs, so the devil might be in the details… time will tell.  Might be subtle yet important changes in body comp or other metabolic indicators.

If it turns out to be true, my best guess: they were all following Hunger-Free Diet(s)… which work regardless of whether low fat or low carb.

 

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Whole grains aren’t all they’re cracked up to be

WUUUT *rimshot*

A new study on whole grains demonstrates how nuanced & complicated nutritional science can be.

Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women (Karl et al., 2017)

Sounds simple enough…

Study design: adequate to address the questions being asked.  Isocaloric, weight-maintenance diets.  Biggest differences between the two diets were whole grains (0 vs. 200 g/d) and insoluble fibre (15 vs. 30 g/d).

Disclaimer: I’m not a huge fan of cereal fibre, but that’s irrelevant for the point of this post.

 

 

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The BROAD Study or Meat

Is eating meat necessary?  Optimal?

THE ANSWER MAY SURPRISE YOU

Hint: it’s more important to not eat processed refined junk foods.

 

Exhibit A. The BROAD study: a randomized controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease, or diabetes (Wright et al., 2017)

Tl;dr: it worked.

 

 

The longer version: it was a low-fat vegan diet supplemented with 50 ug B12 (methylcobalamin) daily.

 

Participants were advised to eat until satiation.

We placed no restriction on total energy intake.

Participants were asked to not count calories.”

 

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What or When to Eat

Artificial light at night, crappy sleep, and skipping breakfast are major contributors to poor circadian rhythms.  Some bro’s insist WHAT you eat is infinitely more important than WHEN you eat.  I beg to differ, at least in part – nix the refined & processed foods and it doesn’t really matter if you prefer low fat or low carb (P<0.05).  Evidence: Hunger-free diet(s).

 

Exhibit A.  On the other hand, feed two people identical diets but induce circadian disruption in one and whammo – big difference in outcome.

 

 

Significantly less fat loss and more muscle loss in the circadian disrupted group.

Interindividual variability? Yes.  Statistical significance? YES.

 

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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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