Category Archives: 4. Good Fats and Bad Fats

Eat Spinach, It’s High Fat Food

Eat Spinach, it’s High Fat Food

References: WikipediaBMJHarvard HealthJ Clin GastroScience Based Medicine,

I’ve learned that sugar and white flour is bad for my brain, my weight and just about everything else. Everyone around me is on a Keto Kick trying to lose weight with the Ketogenic diet. And it doesn’t work for me. How can I eat a high fat diet? And what I’m most worried about is my brain. How can I prevent Alzheimer’s?
Well, step one and two of Bredesen’s RECODE program are to eat a low carb high fat diet, and to not eat each night for 12 hours. This is how you teach your brain to run on ketones.

The conundrum comes when I try to eat low carb by having steak, bacon, eggs and cheese. And then my weight doesn’t budge. What gives? Turns out that animal protein and fat are not so good for us. Animal protein turns on the mTOR gene, that makes me age faster. I don’t want to do that. In the last few years, two studies about eating more animal and heart disease have bothered me. A BMJ article from Sweden shows that men who eat animal protein have a 5% increase for heart disease for every 5 gram increase in animal protein. And the Harvard Professional Men’s Study showed that men in the top quartile of meat consumption had 70% more heart disease.

What’s a person to do? Well, eat more vegetables. Guess what happens to vegetables and resistant starches? Where are they digested? Turns out not in your stomach, and not in your small bowel but in your colon by the biome of bacteria in your colon. Resistant starches are carb rich foods prepared in a certain way or eaten before fully ripe. Green bananas, for example are quite resistant and get digested in your colon into short chain fatty acids. Ditto for Peruvian potatoes, cooked and then cooled. The amylose molecule changes its shape with heating, and then again with cooling, making it indigestible in your upper gut which delivers it to your colon, where the bacteria break it down to short chain fatty acids. Propionate and butyrate are amazing super foods. They are the short chain fatty acids that nourish you and your whole body. They are fats. Eating spinach makes for fat. Green beans, ditto. Asparagus, broccoli, cabbage– if it’s above ground, its probably going to go the same route.

Enter the Kitavans. A small island off New Guinea where 80% of folks smoke, but they eat no sugar or western food, and have 70% of their diet from resistant starch and coconut. They are all slender, have no vascular disease or AD. One could properly conclude that their diet is high fat: a combination of coconut and resistant starches from yams and taro.
Hence, a vegetable based diet can be ketogenic. Get it? Eating salads with lots of olive oil, is more fat based than you thought. Do you see the path forward?
www.What will work for me. I went to a Mexican restaurant last night. We had guacamole for hors-d’oerves and I had a shrimp and avacodo/lettuce salad. I felt quite smug navigating a typically high carb, high animal fat environment and escaping feeling good about my meal. This morning, a spinach omelet. I’ve finished 3 cycles of the Fast Mimicking Diet and I’m done another 4 pounds.

 

Pop Quiz

  1. Eating leafy green vegetables turns your fibrous foods into?                      Answer: Fat in so many words, short chain fatty acids
  2. What other foods turn into beneficial fats?                                                     Answer: Resistant starches like cold potatoes and cold rice (emphatically NOT fresh not rice or potatoes), green banana, kasava,
  3. What small group of people smoke like chimneys but have no heart disease and live into their nineties?                                                                                             Answer: The Kitavans
  4. Bredesen calls for a diet composed of?                                                        Answer: Healthy green vegetables, olive oils and very low carbs, low animal fats and low animal protein
  5. What are we trying to teach your brain to do with this strategy?                 Answer: stop running on glucose and learn to use ketones as fuel (small fatty acid molecules) obtained from eating coconut oil, olive oil, and ironically, green vegetables.

 

Fast Mimicking Diet 3: The Fasting Part

Fast Mimicking Diet 3 The Fast Mimicking

References: Longo: The Longevity Diet, [Science], Science DirectCellCell Metabolism,

I like to eat. I get hungry. What is it about fasting that makes me do better? Let’s review. Valter Longo found that there were two processes in yeast (very primitive organism) and mice (sophisticated mammalian organism) that respond in the same way. RAS and TOR. Those are the two pathways that appear to accelerate aging. Sugar turns on RAS-PKA and extra protein turns on TOR-6SK Growth Hormone Pathway. If you can down regulate the RAS pathway, you increase the rate of clearing out old, dead, malfunctioning tissues and organelles. That’s called autophagy. TOR is an internal monitor of nutrient density and controller of cell growth. Can’t grow if you don’t have enough food. Dial TOR down and cells stop dividing and go into hunker down mode. Alter those two pathways and presto, chango, you have gotten to the root cause of aging in humans. That discovery, that these two pathways are fundamental to all life on this planet, starting with yeast and moving all the way up to humans, is Longo’s key contribution to modern understanding of aging.
Fasting turns both those pathways in the right direction. It takes about 24 hours to use up the glucose in your liver, stored as glycogen. The human body then switches to burning fat from stores in fat cells. The brain and body utilize ketone bodies in a process termed ketolysis, in which acetoacetic acid and 3-β-hydroxybutyrate are converted into acetoacetyl-CoA and then acetyl-CoA. In yeast, glucose, acetic acid and ethanol, but not glycerol which is also generated during fasting from the breakdown of fats, accelerate aging. Not glycerol. Did you get that? There is one carbon source that doesn’t turn on the nutrient recognition pathway. Glycerol is the 3 carbon fragment that holds fats together in tri-“glycerides”.

Fasting for 3 or more days in humans causes a 30% decrease in circulating insulin and glucose, as well as a reduced level of insulin-like growth factor 1 (IGF-1), the major growth factor in mammals, which together with insulin is associated with accelerated aging and cancer. Fasting for five days results in a 60% decrease in IGF-1and a 5-fold or higher increase in one of the main IGF-1-inhibiting proteins: IGFBP1. This effect on IGF-1is mostly due to protein restriction, and particularly to the restriction of essential amino acids, but is also supported by calorie restriction since the decrease in insulin levels during fasting promotes reduction in IGF-1. In humans, chronic fasting does not lead to a decrease in IGF-1 unless combined with protein restriction.
Did you get all that? It’s the protein restriction that matters. Five days appears to be the time period in which maximum reduction of cancer growth factors and insulin occurs. You can trick the system with some glycerol which doesn’t register as a sensed nutrient. And we have some markers of metabolism to show your success. 5 days. Reduced protein, animal in particular. Cut the calories down to low enough to turn on and maintain ketogenesis. Sounds like about 800 a day will work. The goal isn’t to lose weight but to turn on anti-aging genes.

WWW. What will work for me. Well, I’ve finished one cycle for myself and lost 6 pounds while doing it and another two pounds over the subsequent three weeks. Not bad. I’m going to do two more cycles and then repeat my own lab tests. Glycerol makes an interesting little sport drink. It’s slightly sweet and with a bit of flavor added from a tea, it’s not so bad. I’ve bought some hibiscus tea.

Pop Quiz

 

  1. What nutrient can you consume that is slightly sweet and doesn’t trigger calorie sensing? Answer: Glycerol
  2. What amino acid turns on aging, and absence turns off aging? Answer: leucine in particular.
  3. Five day fasting results in a 60% decrease in what? Answer: IGF-1 or our Growth Hormone surrogate marker.
  4. Along with that, you get up to a 5 fold INCREASE in what IGF-1 inhibitor? Answer: IGFBP1.
  5. What lab tests might you want to know if you were getting success in your fasting methods? Answer: Glucose, insulin, IGF-1 and IGFBP-1

 

Fast Mimicking Diet 2: The Human Method Simplified

Fast Mimicking Diet 2 The Human Method

References: Longo: The Longevity Diet, ScienceGut,

Last week we heard about yeast being used to explore what genes are needed to make the right environment for longevity. Valter Longo’s hypotheses was that those same genes exist in mammals, humans included. If he could make the same changes in longevity by diet and its effect on genes in mice that he made in yeast, he would have a huge scientific win. He started looking at mice and their genetic code. Mice live about two years and start getting cancer around a year and a half. That makes a useful model.
What did he find? The exact same thing. Two key ideas. Extra sugar activate the PKA gene. That causes trouble. Mice with lower PKA activity, live longer. That simple. And extra protein activates the growth hormone receptor and TOR-6SK and increases the level of insulin and insulin like growth factor. Certain amino acids appear to be more potent at activating the TOR-6SK complex, like leucine. which then accelerates aging. That’s it. The foundation of aging down to two simple key processes. Too much sugar, and too much protein. That duo is the foundation of what Longo called his “basic juvenology research”, one of his Five Pillars of Proof.
The story is all about the nuance of glucose and protein.

Our body runs on glucose. It is our preferred food for our brain, if present. The story is all about how it is delivered and what happens to our bodies if we get too much, too fast. When you get low glycemic carbs from vegetables, your blood sugar rises very slowly and you hardly get an insulin response. (For example, it takes 19 cups of asparagus to make 50 grams of glucose). If you have a diet of broccoli, spinach and green beans, you hardly get any insulin spike at all. A substantial portion of those vegetables make it to your colon where the biome in your colon changes those coarse fiber rich foods to short chain fatty acids, just like in gorillas (See this column from 2 weeks ago). Just like with gorillas, a high fiber diet actually results in substantial increase in fatty acids, or fat. Adhering to a Mediterranean Diet appears to make this possible, all due to the activity of the biome in your gut.
A high protein diet changes your gut biome and increases many markers of cardiovascular disease,TMAO (trimethylamine oxide). So we have seen these changes from other lines of research as well.

We are even beginning to understand the incredible complexity of our gut biome. Our colon is there to take high fiber foods and digest them for us, releasing short chain fatty acids, turning low glycemic vegetables into short chain fatty acids. Bacteroidetes are more abundant in the stool samples of those eating a mostly plant based diet, while Firmicutes were more abundant in those who eat a more animal products diet. From those major families, the specific bacteria Prevotella and Lachnospira were more common in vegetarians and vegans while Streptococcus is more common among the omnivores with higher meat intake.

Can we take this to humans with specific guidelines? Well yes. This is what Longo has come up with. Protein should be about 0.31-0.36 grams per pound per day, of which about 40 grams for women weighing 130 and 60 grams for men weighing 200. Once you hit age 65, you likely need a little more protein, but not that much. Just a little.

Your diet should be rich in healthy fats like olive oil, fish and coconut oil, walnuts and almonds. These fats essentially do the same process of helping you get more calories from fat, like the gorilla. Trans fats and saturated fats are to be avoided. And there should be plenty of Healthy Carbs – the type that make it to your colon and turn into fat. They generally have a glycemic index under 20, or 45 max which would include beans (if you aren’t lectin sensitive). The carbs that get digested in your small bowel and make sugar spikes look like ground flours of any kind, sugar in particular, high fructose corn syrup in double particular, fruit juices or too much modern fruit (modern apples are nowhere near the original Himalayan apple – ditto for pears, bananas, on and on that we have altered in the last 100 years to be much richer in sugar). Most grains are just too rich in carbs to be too good for you, unless you have changed them to be resistant, usually by cooking and then cooling. Same with potatoes. The original potato from Peru was a fine food with a GI of 40. Now it’s a glycemic index of 80-95, unless you boil it and cool it making it resistant. (Is this enough to confuse you a little?)
Finally, cut your meals down to 2 and a snack. Try to fit all your food into 11-12 hours of eating and not for 3 hours before bedtime. Breakfast is NOT the meal to skip as there is plenty of evidence that that habit correlates with many illnesses.

Ok? Next week, we will discuss how to FAST and do it right so that you kick start your genes into being supercharged. It’s cool, and it works.
WWW. What will work for me. This is evidence based and I get it. I’m so fascinated that I drew my own lab tests and started doing it full bore, as much as can be done living in a modern 8-5 work world. It’s the fasting part that has my attention. I’ve completed my first 5 day session and intend to do it again. It wasn’t so hard. More next week.

Pop Quiz

 

  1. Animal protein appears to shorten longevity? T or F                           Answer: True
  2. We need animal protein to support our healthy brain? T or F          Answer: Again true. Conundrum? Yup. We get B12 only from animal sources. But nature doesn’t care much about you once you have made your babies and passed on your genes.
  3. A high carb diet is bad for you. T or F                                                    Answer: All in the details. High in low glycemic green vegetables, it’s very good for you and is actually a high fat diet.
  4. The über enemy of nutrition is?                                                           Answer: Sugar, fructose in particular when it gets above the 6% found in fruit.
  5. How much protein can I have a day?                                                   Answer: 0.31-0.16 grams per pound when under 65 A little more after. But not much.

 

Lectin Lesson 5: Resistant Starch is a High Fat Diet – Ask the Gorillas!


References: Steven Gundry’s Plant Paradox, Journal NutritionJ. Internal MedNature,

Once upon a time our diet was very similar to gorillas. Say some 10 million years ago, and prior. We ate leaves, in Africa. Only 8 million years ago did we diverge from chimpanzees and only 2 million years ago did our brains start getting bigger in response to eating meat. We had learned to run long distance, which made us the most successful hunter in Africa. But our guts were still used to eating leaves, and designed to do so.

What happens on eating leaves? Leaves are very dense, high fiber foods. Gorillas eat about 16 pounds a day, in today’s gorilla. The gorilla can’t digest those leaves, but their gut biome can. The bacteria in their gut break down the leaves and convert the cell walls of those plants into tiny, short chain fatty acids. Net effect, the gorilla’s diet becomes 70% fat, ideal food for brain and nerve cells. What looks like a high fiber, low fat diet turns into a high fat diet when the gut biome is properly nourished and contributes like it was designed to.
Now, let’s make a pivot and see if we can find anyone on this planet who eats a high fiber, high fat diet. We end up with a unique society in remote New Guinea called the Kitavans. A Swedish Researcher, Lindeberg, did a studyon the Kitavans who eat virtually no western food, 70% carb, and 20% fat and have absolutely no obesity, no heart disease, no diabetes and live into their 90s, while smoking. Imagine that!
How do they do that? They eat a ton of resistant starches in the form of taro, coconut, fruit and fish. We find much the same from Tokolau, another remote Polynesian Island with no western food: just mostly coconuts and fish.

The key is that idea of resistant starches. These are “carbs” that don’t act like most carbs. They don’t get digested in the small bowel. In the process of cooking their molecular shape is changed.  They are passed on through to the lower gut where they are ideal foods for your gut bacteria. Your colonic biome goes nuts with happiness and digests them down into short chain fatty acids, turning what looks like carbs into fat. This is the same hat trickthe gorilla does in their gut. Not only that, with all that food, the bacteria make a thick coat of mucus in your gut and you make a much more effective barrier to absorbing those dangerous lectins and LPSs fats that turn on inflammation – so you make a better natural barrier. Resistant starches reverse the damage of red meat. Now, many resistant starch foods are high lectin foods: boiled and cooled potatoes, rice – cooked and cooled, beans and oats. Gundry acknowledges this and advises you eat green bananas. Not ripe ones where the carbs are sweet and absorbed, but green where they are still resistant.

Turn on the lens of resistant starches and suddenly long lived societies around the world come into focus. They all have the same features in common. Their diets show high fiber diets of resistant starches, which their colonic biome turns into short chain fatty acids. Their brains get high fat intake. On Okinawa, the fiber is in the form of yams. Sardinians and Cretans eat high fat in the form of olive oil. Seventh Day Adventists are vegetarian, but eat about 60% fat from olives and peanuts. The Mediterranean diet goes straight for the olive oil, making an approximate high fat diet. We know your brain does better eating fat. It has to be the right fat. And having your colon make it for you appears to be the right concept. Thank you, gorillas.

WWW.What will work for me. Gundry is turning our dietary concepts on its head. But data is data. The Kitavans make for a unique example. Ditto from Tokolau Island(70% of diet from coconut). There is rice being developed on Okinawa that is particularly resistant. I’m curious if I can find it. I’m not taking up smoking. But will I eat a bit of rice now? Yes, if it has been cooked and then cooled down. Raw banana, well, I’ll try one.

 

Pop Quiz

  1. Gorillas eat a high fat diet? T or F                                                    Answer: False, they eat a resistant starch diet that is turned into high fat in their gut
  2. We can find examples of high fat diets all around the world. Name some.
    Answer: Sardinians, Tokolau, Crete, Loma Linda Adventists.
  3. Resistant Starches do what?                                                            Answer: Get through your small bowel undigested and give ideal food to your colonic biome where they make small fatty acids, ideal brain food.
  4. Folks eating high carb diets are in trouble for diabetes? T or F        Answer: Stupid question because there is no nuance. Eat a pizza and the high glycemic wheat crust and fatty cheese and meat will instantly turn on weight gain. Eat a high carb diet of taro root and raw bananas, and you get no weight gain.
  5. If you smoke, you can get away with it? T or F                                     Answer: True, if you move to Kitava and eat raw bananas and taro root. Otherwise you just die sooner.

 

 

 

Bergamot – a Food Answer for Statins

Bergemot – a Food Answer for Statins

References:  International Jr of CardiologyScientific ResearchWikipedia,  BioMed ResearchReggio do Calabria,

Ever heard of Bergamot? Not me! You should. It’s an ancient hybrid of mandarin oranges, pumalo and lemons but is now grown as its own fruit mostly in the Reggio de Calabria region of Italy and a few other isolated Mediterranean locations. It’s not been used much outside of Italy, except perhaps as the flavor of Earl Gray Tea. There is an herb called bergamot but that is in the mint family and completely unrelated. This article is about the orange-like fruit with its unique compounds melitidin and brutieridin which have statin like qualities.

Yes, statin like qualities. We know red yeast rice has statin like effects, but bergamot has not been well known. In one study, bergamot was added to rosuvastatin to see if there was similar or additional effects. There were! The bergamot lowered the LDL fraction all by itself, but additionally lowered markers of oxidative stress. This is the real driver of blood vessel damage. You can measure markers like malondialdehyde, oxyLDL receptor LOX-1 and phosphoPKB, (in research labs, not in practice) which are all biomarkers of oxidative vascular damage, in peripheral polymorphonuclear cells.

Another study from Italy looked at both cholesterol and non-alcoholic fatty liver disease markers against the use of bergamot. These are both independent markers of risk for subsequent heart attacks and strokes. Bergamot had pretty impressive effects. In the group receiving the bergamot extract of 650 mg twice a day, a statistically significant reduction of fasting plasma glucose ( 118 to 98) , serum LDL cholesterol (162 to 101) and triglycerides (232 – 160) alongside with an increase of HDL cholesterol (38 to 49) was found. Liver functions showing fatty liver dropped too. ALT went from 54 to 36 and AST from 54 to 41. Wow!
Now, all of those same changes can be made by eating less high glycemic foods. Cut out all grains and sugar and eat lots of greens, healthy oils and vegetables and you can get much of the same. Or get ketogenic with 20 grams of carbs a day and you will see all the same effects.

WWW. What Will work for me. My eternal struggle to find a sensible role for statins keeps coming up short. And when I find a natural food that nature has made for us, I get great satisfaction. Bergamot has just been released as a supplement you can purchase. I’m adding it to my protocol for heart disease reversal. I am looking for folks who want to try it for three months and see what happens to an otherwise stable situation. I suspect it will have overlap for any condition that benefits from lower blood sugar: Alzheimer’s and cancer to name two.

Pop Quiz

  1. Bergamot is an herb that helps heart disease. T or F
    False. Get the details right. It’s an orange family fruit. The herb smells nice but is unrelated.
  2. Bergamot appears to lower heart disease risk factors more than any other single food. T or F
    That is probably true
  3. We have great research showing that it reduces heart attacks. T or F
    False. And we never will. There is no money behind this. It costs millions to follow people for years. But that doesn’t mean it doesn’t. It just hasn’t been clinically proven. These two papers simply show that it has the same chemical effect as statins and lowers the key risk factors. You have to make a leap of faith to assume it would help. Probably reasonable well founded leap, but still not proven.
  4. If you have fatty liver, you should take bergamot. T or FAbsolutely true. Fatty liver is a dangerous marker for both vascular disease, but also for sudden, unexpected liver failure. That’s worse! Getting rid of fatty liver is a big deal.
  5. I need a prescription to get Bergamot. T or FFalse. I have it in my office. MD Custom Pharmacy has it. Amazon has it. Don’t get the essential oil. You want the orange extract. The oil is a mint family extract.

 

Diet Right and Regenerate Your Pancreas

Diet Right and Regenerate Your Pancreas

References: BBC News, Cell,

This is a major story. Type two diabetes is what we all get when we live on a diet of too many carbohydrates and too many calories for too long. The effect to carbs is to make us secrete insulin. Insulin is our storage hormone, not our blood sugar controlling hormone. It instructs our body to make and store fat in an integrated fashion. It is the hormone we need in September and October as we store up calories for January. Our bodies were not designed to have continuous exposure to carbohydrates year around, year after year. As we get fatter, our fat cells get larger, not more numerous. As our fat cells get larger and are continuously bombarded with insulin, the number of insulin receptors on their surface declines. With that, our fat cells become insulin resistant. And in the pancreas gland, our insulin producing cells begin to decline in number and ability to make insulin.

Our bodies show it. In a progressive fashion. We can observe our insulin level rising in response to increasing weight (fat cell size), then our glucose rising, then gradually insulin failing and glucose shooting higher. It’s as though we only have the ability to make a certain amount of insulin in a life time. If we use it up at a rate faster than our pancreas can make, we run out. Our fate is to start on pills, then transition to insulin, all in the vain attempt to forestall organ failure. But organ failure comes inevitably with kidneys failing, arteries plugging, joints stiffening and brains fading. A method to reverse this would be attractive.

That’s what this weeks news is about. In a mouse model of diabetes, the authors demonstrate that the mice progressively lose beta-cells in their pancreas glands as their diabetes progresses and worsens. Just like in humans. But, their intervention was unique. The put the mice on a 4 day diet of just fat with only a tiny trace of protein and carbohydrate. Mostly fat. Fat is insulin neutral. No demand on the pancreas. But it is fuel to work with. Not much. It was the equivalent of 1100 calories in humans. Key, though, is providing some calories in the form of fat instead of carbohydrate. Then, the mice could eat whatever they wanted. Repeat the cycle every week.

What they found was extraordinary. The mice reversed their type two diabetes. They stopped losing beta cells. In fact, they grew them back. By every measure, the fasting turned off what has been thought to be a one way street – a down hill slide into diabetes. Inflammatory cytokines went down, (TNFα and IL-12) and anti-inflammatory cytokines went up (IL-2 and IL-10). Whatever was killing off the beta cells went away.

The authors were so surprised, they then took a known pancreas poison, streptozotocin which is know to kill insulin producing cells. They treated normal mice, not diabetic prone with the streptozotocin. Guess what happened. Yup. The treated mice got diabetic with sugars up to 350 but then recovered within a month with normal insulin production and no diabetes. This suggests they really were inducing brand new beta cells from scratch. Did you get that? Recovered!

The authors warn folks not to do this on their own without supervision from their doctors. They don’t know if the method applies to humans. But they do mention that it would be about the equivalent of 800-1,100 calories a day, mostly in the form of olive oil and a tiny bit of protein and carbohydrate.

WWW.What will work for me. I have a broken foot right now. I’m very anxious for it to heal/heel. I’ve been extremely careful with my diet in the last month and have had most days at 75% fat with a few of them being around 1400 calories. Close to this study. More importantly, my blood sugar has been in the mid 70s all month, my surgical wound is closed and fixed, and I’m on the road to better. I’ve probably rejuvenated some pancreas cells. I’ve had a few days of 1400 calories, not 1100. I’ve been tiptoeing close to reproducing this study in myself. Now, I’m determined to show folks in my practice that they can do it. We can reverse diabetes. This throws open a huge door of opportunity. We should take it. Carefully, of course!

 

Pop Quiz

1. Type Two Diabetes will happen to all of us if we put on too much weight. T or F

Almost true. There are something like 20-30% of folks that can get way overweight and never get diabetic, but it’s a pretty good premise.

‪2. Fat cells get insulin resistant as they get bigger. T or F

That would be true. It’s as though insulin receptors get further apart.

‪3. Starving mice with an insulin neutral high fat diet stimulates the regeneration of pancreas beta cells that make insulin. T or F

Bingo.

‪4. Repeated cycles of the 4 day fast even regenerate poisoned pancreases that have their beta cells killed off. T or F

True.

‪5. If this is that effective, trying it in humans may be risky? T or F True, mostly because if you stay on diabetes medication, your blood sugar may go too low once your own pancreas starts kicking in. You can imagine what the answer to that is. Check your sugar a lot. Like 4-6 times a day and be ready to stop taking as many pills.

Lipotropic Shots: Fact or Fiction?

Lipotropic Shots: Fact or Fiction

References:  Priority HealthEmpower PharmacyHepatologyAmer Jr Clin NutrBlood Review,

Ever heard of lipotropic injections? I hadn’t, until a few months ago. When a client came to me and asked if I would give them to her, because her doctor in Arizona was using them and she could lose weight with them, I paid attention. When I was asked a second time, I sat up and started reading.

The literature goes back to the 1930s when fatty liver started raising its head as a problem. Charles Best was researching how to help the liver recover from fatty liver. It was his initial research that sparked interest, and discovered many of the agents that worked. Today as many as 50% of Americans over age 60 have fatty liver without even knowing it. It slows down our energy flow, our ridding of toxins, our efficient burning of fat.

We see it as being overweight, and wanting to lose weight. Well, who doesn’t want to do that? What do the shots do? They combine the compounds that have been found to increase your liver’s efficiency of metabolism. The benefits are considered to be the preservation of muscle, the burning of fat, the enhancement of energy and the improvement in liver function. The ingredients include methionine, choline and inositol, along with all the B vitamins and l-carnitine. The ingredients work because together, they have a synergistic effect. And many aren’t well absorbed from the gut. Hence, a shot. Many folks include betaine as an oral supplement along with the shots to enhance it even better. That is well absorbed orally.

From what we now know of mitochondrial function, this is exactly the process of helping the mitochondria access and burn energy more efficiently. In fatty liver, our liver is all clogged up with little fat globules, inhibiting the liver factory from working efficiently. With the ingredients of the lipotropic injections, your liver’s mitochondria start clearing the liver of backed up fat and your peripheral mitochondria to be able to burn more of it.

Suddenly, my lights turned on. All the literature I read shows that lipotropic injections improve the methionine cycle, and help lower homocysteine. So, now I get it. I’ve been trying to help folks lower homocysteine to improve risk of Alzheimer’s disease. Many of us have homocysteines hovering in the 10-12 range, some even higher. For every point over 7 of homocysteine, your risk of AD goes up some 16%. The narrative we use with Alzheimer’s is that we want your brain to learn to run on ketones, or fat. To do that, we need to cut carbs and increase the efficiency of our methionine, homocysteine cycle.

Son of a gun, the Lipotropic Shots do that! Coming at it from a different way.
So, maybe they are fact. The fiction part of me suspects that this is a bit of marketing hooey. Can’t you get all this from food? What does it take a shot to get it into you ?

WWW. What will work for me. I’ve ordered all the ingredients for my office and I’m going to run an experiment for myself. I’m looking for some hard nosed skeptics, who want to lose weight and who are willing to give themselves a shot every week/day. If you are willing to do this, I will set up a regiment of shots for you for cost. I want to take the first 5 people who give the office a jingle and are willing to give feedback. I want your weight before and after 12 weeks of shots. You have to keep exercising, cutting carbs and eating sensibly. Let’s see if this old fashioned idea still has legs.

Pop Quiz
1. Lipotropic shots have ingredients that reduce your ability to burn fat and help you burn carbs? T or F False. Go back and read the column. It appears that lipotropic shots increase the ability of your cells to turn all energy, and preserve muscle.

2. Lipotropic shots got their name from research in the 1930s aimed at reducing fatty liver? T o F True

3. Today, we understand that lowering homocysteine has some overlapping effects, as both processes are aimed at enhancing the methionine, homocysteine cycle, that helps your body get rid of toxins and burn energy more effectively? T or F True

4. Can’t you get all this stuff from food? Apparently not.

5. Is this just a marketing gimmick? Let’s try and find out.

Black Tea and C-Reactive Protein‬

Black Tea and C-Reactive Protein

Reference: Toxicology, ResearchGate,

I drink black tea. Quite a lot, in fact. I like chai. I’m also on the quest to find how to lower C-reactive protein. When I see research that addresses both topics, I pay attention. This is interesting.

The study design was pretty simple. Three cups of black tea a day, with no additives, for 12 weeks. The control group drank hot water. The groups were large enough to show statistically significant drops in uric acid of 8-9% across the various ranges of uric acid. And better, C-reactive protein, the common pathway for inflammation, fell by 40-50% in folks with levels over 3 mg %. Now, 50% drop is a lot! The goal is to get folks to below 1.0 on their CRP. So a 50% drop from 3 gets you to 1.5. Almost there!

From the same study, published in a different journal, was evidence of what happened to other markers of cardiovascular risk. Again, the same 12 week period with three cups of tea a day. The tea had high levels of gallic acid derivatives (50 ± 0.4 mg/L), flavan-3-ols (42 ± 2 mg/L), flavonols (32 ± 1 mg/L) and theaflavins (90 ± 1 mg/L). (All good things). The metabolic changes were quite striking: a fasting serum glucose decrease of 18.4%; (p<0.001) and triglyceride level decrease of 35.8%; (p<0.01), a significant decrease in LDL/HDL plasma cholesterol ratio (16.6%; p<0.05) and a non significant increase in HDL plasma cholesterol levels 20.3%. For those who have read this column and gotten facile at glucose and its effect on blood lipids, you would understand it all as the same phenomenon.

To recap: a lower blood glucose means less insulin. Less insulin means less instructions to the liver to manufacture triglycerides and LDLs. With fewer LDLs and triglycerides to manufacture and ship out to fat cells, HDLs will rise. The real primary effect is on glucose with all the others following. Small, dense LDLs, stimulated by high glucose levels, drive heart disease, so there you have it. All these risk factors stem from elevated glucose.

Guess where this study came from? Mauritius! Not the common place for research. But they are looking at life style and food. Just what we need.

WWW. What will work for me. I feel too buzzed with coffee and don’t like all the caffeine. Tea is gentler. But I spend all day with my clients trying to find ways to lower CRP. Lots of folks have mildly elevated level. To know that we can drop it 30-40% with 3 cups of tea. In Afghanistan, 3 Cups of Tea means you are a friend. Same effect in America.

Pop Quiz:

‪1. Three cups of tea will lower your CRP by 40-50%? T or F

True. Black tea.

‪2. I can also lower my triglycerides with black tea. T or F

Yup

‪3. Uric acid, unfortunately, goes up with black tea. T or F

Gotcha. Read it again. Uric acid goes down. Another good thing

‪4. High blood glucose results in high blood lipids. T or F

Simple as that. True. Glucose is the real story for causing heart disease, not blood fats.

‪5. This research was done in a place that drinks a lot of tea and doesn’t have much pharmaceutical company influence. T or F

Mauritius.

How The Bacteria in Your Gut Make You Fat

How Your Gut Bacteria Make You Fat

References: Science News, Nature,  Published August 29, 2016

Ok, this isn’t in humans, it’s in rats, but we share a lot of their basic physiology, and they are easier to cut open and examine and sample. If this holds up in humans, we will have gained quite a lot. The signal is as follows. Acetate is a two carbon acid that is a break down product of both carbs and fats. It makes its way back to the brain. The brain turns on signals via the vagus nerve to the islets cells in the pancreas to make insulin. Insulin makes you store calories.

But that isn’t all the acetate does. It also turns on ghrelin, your hunger hormone. You eat more. You gain weight. Coordinated processes by which you just pack it on. Acetate. Now the researchers found this by noting that infusing acetate causes rat pancreases to put out insulin. That was in earlier research. Feeding rats a high fat diet also turns on acetate production.

Now, kill all the bacteria in the rat’s gut and in a germ free rat, see how much acetate they make. None! Restore their gut biome and watch the difference, acetate shows up, particularly on eating fat. Following the line of logic, the researchers then found that the acetate didn’t do it directly. It worked through the brain, which then turned on the pancreas.

Now, in humans, it is known that we turn on acetate production when we eat carbs too. Humans have switched their biology in the last 5 million years to being less vegan and more fat consumers. In that process, the weight and source of acetate may have changed. But this research opens a whole new understanding of how our gut and it’s population of bacteria play on our own metabolism. The production of acetate in our gut may be a big key to sort out this conundrum.

www.What will work for me. There is certainly contrary evidence between eating carbs versus eating fat for optimal weight loss. What is clear is that the production of fine flours containing ground up carbohydrates are easily digestible, stimulate insulin directly instead of through gut bacteria. Fine white flour was available to us as human only after the 1870s when John Stevens of Neenah Wisconsin, invented the high efficiency flour mill. Then we added sugar and got extra acetate directly bypassing much of the bacterial biome. No wonder we gained weight, we are overwhelming our internal signals with free acetate.

Ergo: stop eating flour and sugar, deep fried in fat: donuts.

 

Pop Quiz:

‪1.  Rats, fed high fat diets, make acetate in their guts which gets to their brains and turns on insulin and gherkin production. T or F

That’s about the sum of it.

‪2.  Acetate is a natural break down product of fat and carbs? T or F

True. (But in this study, it was fat in rats that set it off the most)

‪3. The brain reacts to acetate but signaling an increase in what hormones?

Insulin (drives calories into storage) and gherlin (increasing appetite)

‪4. Rat metabolism is identical to humans? T or F

Close but no cigar. Humans have adapted to fat, but not to sugar and abundant flour.

‪5.  In the rat model, acetate didn’t happen without the right gut bacteria? T or F

That’s one of the key messages of this study. Very intriguing.

Low Fat Milk Makes You Fat

Low Fat Milk Makes You Fat

Reference:  Arch of Disease of Child 2016,

Published April 25, 2016, Archives at:  www.NewsinNutrition.com

Did you hear the news this week about milk? It’s simple. A longitudinal study 0f over 10,000 American children was performed to evaluate the effect of drinking low fat (1% milk) versus 2% or full fat milk (3.25%). Now, recognize that 1% means 1% of the volume of the milk. Not the calories, volume. The amount of calories are actually105 in a cup of which 21 are from fat. So 1% milk is, in fact, 21% fat. The calories in full fat milk are 146 to a cup, of which 71 are from fat, roughly 48%. Both have about 8 grams of protein and 13 grams of sugars. The authors assumed that children drinking full fat milk would weigh more. That’s not what they found. They found the opposite. In fact, they found a linear inverse relationship to obesity that matched exactly the amount of low fat milk the kids drank.

This makes perfect sense to me and should to you too. Let me give you two lines of logic and reasoning for you to be able to wrap your brain around this news. Your take away should be that there is no role whatsoever for low fat milk.

Reasoning method number one is biological. Low fat food is by definition going to be higher carbohydrate and protein. Considering that both carbs and protein turn on insulin when given in sufficient quantities, consuming low fat milk is going to turn on insulin. Traditional medicine teaches you that insulin is your blood sugar controlling hormone. Erase that thought and reconsider insulin as your storage hormone. It is excreted whenever you have more carbohydrates than you can burn, and it become the message to turn those extra carbs into fat so that you can store them. Drinking low fat milk therefore turns on insulin and you store some of those calories. That is called weight gain. The only way to lose weight is to turn off insulin. The proper way to gain weight is the opposite. Turn on insulin. Low fat milk is high carb milk. That turns on insulin.  Low fat milk is high protein milk. That also turns on insulin.  Low fat milk will make you fat.

The second line of reasoning is teleological. What messages and signals would the human species have to evolve to make it through periods of calorie deficit and calorie abundance? When you are eating low carbohydrate food, you are signaling to your body that it is the time of year when carbohydrates are in abundance, and it is to your imperative biological need to gain weight and store calories.  Carbohydrate excess means it is September or October, the time of harvest/carb excess. And harvest (carbohydrate abundance) directly precedes winter and starvation. To survive in January, you must store calories in September. When you are eating high fat food, you are signaling to your body that it is January, and time to have access to the calories you stored back in September. Fat is insulin neutral. Without insulin, fat cells open up and share their calories. That is called weight loss. Drinking higher fat milk signals to your body that it is the time of year to open up fat cells and draw on the reserves you stored before. Don’t store these calories. Let these be burned. Children drinking higher fat milk will signal their bodies they are in the time of year when they need to burn fat. There is a huge literature showing that folks who eat fat earlier in the day, eat less food later in the day. Eating less food results in gaining less weight, or even losing it.

WWW.What will work for me. There is no role for low fat dairy products. None. Get rid of them. The low fat yogurt is the worst of all. It has more sugar than a Twinkie and almost as much as a sugared can of Coke. My problem is I get full fat sugared yogurt, and eat those. Eating full fat with sugar turns on insulin, and you then store everything in sight.

Pop Quiz

1. Low fat milk is better for you because you get less fat. T or F

A. Patently false. A burst of carbohydrate sugar will make you put out insulin and store those calories as fat

1. Eating fat will make you skinny. T or F

A. True

1. A big steak doesn’t release insulin. T or F

A. False. Lots of protein becomes insulogenic. If you have a steak, make sure you have the rim of fat on it.

1. Vitamin D milk is only 3.25% fat? T or F

Trick question. Yes, by volume. But basically 50% fat by calories.

1. You mean drinking 50% fat will make me skinny? T or F

Yes, I repeat that. Yes. But not if it is in full fat ice-cream where all the extra sugar is thrown in, which then also releases insulin.