Category Archives: 4. Good Fats and Bad Fats

ChronoNutrition – What you eat is as important as WHEN you eat it!

References: The Big Breakfast StudyCenter for Health ResearchWhat to Eat When by Roizen , FASEBInt Jr Obesity,

It’s the first of the year. You have resolved to do a little better this year and lose weight. Humpf! Good luck! Nice try! You’ve done this before. Well, here is another piece of science to put in your pipe and think about. Michael Roizen, chief wellness officer for the Cleveland Clinic and Dr Oz show advisor and frequent guest has a book to help you while you are at it. Just published this week. 
Here’s the skinny you want to know. First, basic physiology of how you work. At 7 in the morning your cortisol surges by about 7-10 fold from a level of 2 at 4 in the morning to a level of 18-20 at 8. Cortisol helps you mobilize energy and makes your brain feel alert and awake. It’s your natural wake up, git up and git hormone. You can get stuff done when you have cortisol surging. If you don’t have it, you can’t. Under circumstances of high stress, you can stimulate yourself to put out more cortisol. Sweaty exercise stimulates you to put out more cortisol. Hot saunas alternating with freezing showers does the same. Cortisol last 5-6 hours and with a great sauna or a good run, you feel pumped up, alert and alive for the next 4-6 hours.

In the evening, your cortisol falls off, your melatonin starts to rise as it gets dark. Your body temperature falls off. Your immune response weakens and allows your fever to rise. You are slowing down and cooling off. You can’t burn energy as easily. The only thing that feels good is lots of extra carbohydrates as that raises your blood glucose, and also turns on fat production. (Just look at night shift workers. The easiest way to deal with night shift is to eat all night. Doing that gets you through the night, but at the cost of storing half the calories as fat.) 
What did nature design us to do? For most of human history, we didn’t have light bulbs and electricity, much less ipads, TVs, computers or even books and magazines. We ate when the sun was up and went to bed when it got dark to stay warm. 
Now, all of this biological clock stuff is managed by this tiny little 20,000 cell area of the brain called the suprachiasmatic nucleus that mediates more than just your cortisol. It also impacts your sensitivity to insulin, which rises and falls with the day as well. You are naturally more sensitive to insulin in the morning and some fat cells show 50% difference in insulin sensitivity between noon and 8 pm. 
The exact same pattern has been shown with experimental mice. Given carbs during their normal inactive time, they get fat and eat more (just like humans on night shift). What you eat, when really matters. In fact, it might be argued that it’s the whole ball game. We are pretty certain you can lose weight when you compress your calories down to under 10 hours a day. That’s true. And we are pretty sure you need to get away from sugar. That’s true. And we are pretty sure that vegetables are, in fact, a back door ketosis food (just ask the gorillas) because your gut bacteria turns the cell walls of green veges into beta-hydroxybutyrate.

So now, think about timing your eating and what you eat when. Read Roizen’s book and think about training yourself for a hearty breakfast, during sunlight hours and a smaller dinner.

WWW: What will work for me. Well, I’m gradually prying myself off any eating after 6 pm. I know it’s dark at 5 now but I don’t get home till then anyway. I’m pretty good with the sugar and the vegetables. I’m having bigger spinach breakfasts of late. Hope I can stick with that. I want to see if other folks can make Roisin’s ideas work for them. I think there is truth to it.

Pop Quiz

  1. Your biology runs on a clock driven by….what? Answer: Light affecting your brain.
  2. What part of your brain registers that? Answer: Ok, this is an honors answer – the suprachiasmatic nucleus with it’s teeny little 20,000 cells.
  3. What hormone surges the most at 7 am? Answer: That would be cortisol.
  4. What hormone has its sensitivity altered throughout the day, with a peak at noon and a 50% drop by 8 pm? Answer: Insulin
  5. Is chononutrition easy to understand? Answer: Not yet. It’s a new idea that needs to settle in with more research. But what promise it has!

Mitochondrial Primer 5: Beta-hydroxybutyrate, The King of Ketones

References: Front Mol MedWikipediaPerfect KetoAm J PrimatologyPeer JBiochemical Journal,

When you burn fat (the stuff that’s in your belly and cellulite and second chin) you produce two ketones primarily. Ketones are what we make from fat burning as we break down stored energy and ship it around the body. The primary one is called beta-hydroxybutyrate, or BHB. The other is called acetoacetate (ACAC). ACAC is what you measure in your urine to show ketones but can be changed to BHB, and thereby not show up in urine. Hence, measuring urine for ketones is iffy and can have false negatives. BHB takes a blood test and is more reliable.
Now, what I find interesting is the enzyme that switches ACAC to BHB and thence into the electron transport chain is actually in the wall of mitochondria. Ketones are such an important part of normal metabolism that mitochondria have all the normal enzymes to incorporate ketones into our energy flow. Did you get that? Our body has all the tools to burn ketones, all the time. It is built in. Through all of human history, ketones were our main fuel source to fall back on in lean times.

What happened in our rich, 21st-century environment? We never, ever run on ketones. There are no lean times. We always run on carbs. We store up what and corn in giant silos, formulate them into delicious foods and provide them to ourselves three times a day in exquisitely flavored recipes. And our body has a default switch that has us burning and running on carbs preferentially. It’s the universal signal to turn on fat making, storage.
This is the key to weight gain and weight loss. Our natural tank of carbs is only 1500 calories. That’s it. Anything over that and we signal our hormones that we have too many carbs. That means it must be September or October when carbs ripen – at the end of the growing season. Our blood sugar rises. We turn on insulin. Insulin switches everything into storage mode. We make triglycerides in our liver and ship those extra fats all over our body in little lipid bundles called LDLs. LDLs then deliver that newly manufactured fat to storage warehouses called your butt, your chin, your muffin top.

Think this through teleologically. We had to be designed like this to survive in a world where carbs show up suddenly, just before the starvation season. We would then evolve a hormone to store those calories when they showed up in abundance. (That’s where insulin comes in.) And we would be favored to have sweet flavor in the middle of our tongue so that we seek carbs avidly, whenever we find them.
But most of the year, we should be running on ketones. Normally. When you are surviving through winter, you are meant to be burning your fat stores. That’s ketones. When you eat green vegetables (present from April till August), your colon turns spinach into ketones. Gorillas, eating 15 pounds of green leaves a day turn those into 70% ketones.
Now there is a whole raft of websites touting the increased performance of athletes on ketogenic diets, how to induce ketogenesis etc. But most importantly, we are proving that inducing ketosis turns on stem cells. It’s so important to run on ketones, Bredesen is insisting we all do it every day for 12 hours and every month for 5 days. Gundry has jumped on board. The tide is changing.

Ketones, otherwise known as Beta-hydroxybutyrate (BHB), are your main, proper food source. BHB rules. It’s the boss! And teaching your body, encouraging your body, forcing your body, manipulating, managing, teasing…..whatever you want to call it…..but do it. Get your body to run on ketones. That means, no grains, no sugar and lots and lots and lots of green vegetables.
WWW. What will work for me. I’m wrapping my head around this technology. I’ve done the Fast Mimicking Diet 8 times and found that it jump starts me into ketosis in three days. I’m going to try taking some Beta-hydroxybutyrate supplement the next time and see if it eases me into ketosis with a little less stress. What I do believe is that this is the pathway forward. Our bodies are aching for us to break our addictive habit of carbs. It just wasn’t meant to be so. The only time we were meant to gorge on carbs was at the end of the growing season when getting ready for winter. Brings a whole new meaning to Halloween candy. Doesn’t it? So, we ended up at the Pancake House for breakfast. I ordered the Eggs Benedict with spinach on the side. Didn’t eat the English muffin. Double spinach please, no potatoes.

Pop Quiz

  1. The human primary fuel is?                                             Answer:  Beta-hydroxybutyrate. The ketone you make from burning fat, your colon digesting green vegetables, the ketone you make from digesting coconut oil, olive oil, avocado oil……
  2. Exposed to carbs, your body will switch to what fuel? Answer: Glucose. Instantly. The microsecond you put out insulin. Three french fries will do it.
  3. Running on insulin instantly is incredibly important. Why? Answer: Because through most of human history, carbs were rare, and present just before the lean, starvation system. Remember, pears and apples ripen in October; right now. So sugar is on our tongues as our preferred taste so we gorge, turn on insulin, store calories and then…survive through winter.
  4. How big is your carb fuel tank?                                                   Answer. 1500 calories, called glycogen. Fill up that tank with…….one plate of pasta, rice, flour.
  5. And what happens to green vegetables?                                 Answer. Your colon bacteria break them down into beta-hydroxybutyrate. The King (or Queen) of Ketones. BHB rules. You’ll have BHB anytime you fast 12 hours or more. You will have a blood level of 3 and more if you do the fast mimicking diet for 3+ days. The Fast Mimicking Diet: best way yet to get you in ketosis.

Avoiding Lectins Reverses Endothelial Dysfunction – The Proof

References: ATVBBill Davis of Wheat Belly,

Gundry has got his smoking gun! A poster presentation at the AHA meetings with an abstract is now on the books. This is bigger than you may think. It certainly is the first step. This is exactly along the same line as Bill Davis, of Wheat Belly fame. 
Endothelial dysfunction is code word for the first step to vascular disease. Vascular disease is the process that ends up with a heart attack or stroke. Half of us are dying from it, so this is getting right to the “heart” of the matter. But Gundry has now collected and published the data that proves how you eat can reverse the first steps, and reverse the driving dynamic behind heart disease. 
What Gundry is reporting here is not the strongest of evidence because of the design of the study he has done. He took 200 folks in sequence who presented to his clinic. Higher quality studies get subjects at multiple sites with multiple varied doctors reviewing them, and randomize them with a placebo group. This study involved subjects ages 51-86, M:F ratio 3/2, with known vascular risk factors of high blood pressure, diabetes, high cholesterol, prior heart attack, a stent or heart surgery. They were enrolled in a dietary program which emphasized large amounts of leafy green vegetables, olive oil, radical reduction of grain products, legumes, nightshades, and fruits; and generous amounts of grass-fed animal proteins, emphasizing shellfish and avoiding commercial poultry. All patients were instructed to take 2-4,000 mg of high DHA fish oil, 200mg of grape seed extract, and 50 mg of Pycnogenol per day. All patients had endothelial reactivity testing before and after a 5-minute arm occlusion using the EndoPAT 2000 machine (Itamar, Israel) at baseline and at 6 months.

Their Endothelial Reactivity went from 1.88+/-0.7 to 2.25+/-0.5 (range 1.2-3.6) (p<0.01) over 6 months. Only 40/200 (20%) remained with ED, but all had increased ER numbers. Ten patients stopped the polyphenols after a normal PAT; all redeveloped Endothelial Dysfunction all over again on repeat PAT. Put simply, eating the supplements with the diet made the patients arteries get stretchier, and stopping the program made them worse again.

That’s what you want to see. A stretchy artery helps carry the pulse wave forward. A rigid, stiff artery pushes back against the heart and cuts down on the blood flow in the heart as it shortens the time between heart beats during which blood flows into cardiac vessels. Our elders called it “hardening of the arteries” and it was. The endothelium (think “the lining”) of your artery does much more. 
Your vascular tree of blood vessels is huge and the lining of it, called the “endothelium” is the largest organ in the body, considering that we have about 100,000 miles of blood vessels in our bodies. Its ability to function properly is right at the nexus of what we eat and what our cells see. Many chemicals flood into the blood from your gut and the endothelium of blood vessels is the last barrier between the outside world and your precious, vulnerable cells. A proper working endothelium is critical for many functions; filtering out dangerous chemicals, carrying the pulse wave along, watching for invading bacteria. And Gundry just proved that taking care of it is the first step in the right direction. It can be reversed. Plain and simple. 
To reiterate: Supplement with pycnogenol, fish oil, and grape seed extract. Avoid lectin-rich foods: wheat, legumes, nightshades, grains and animals fed those foods like poultry and cattle. Eat lots of green, leafy vegetables and not so many roots. And lose the sugar. In all its forms. Your arteries will heal. 
WWW.what will work for me. I already was taking the fish oil and the pycnogenol but I will start with the grape seed extract. I have an ED machine in my office and have a baseline. If I had calcium in my arteries, I would be doing this all the more passionately. I also want to start measuring the reactivity of my blood to adequate carotenoids. That’s next week. Stay tuned.

Pop Quiz

  1. What is the largest organ in the body?                                  Answer: Ok, ok, we can fight about it. The liver is the biggest of the traditional internal organs and the skin gets the prize for size. Recently the “interstitium” which is all the additional connective tissue has been touted as the biggest. But if you get down to that detail, the lining of your blood vessels wins – the endothelium.
  2. High endothelial reactivity demonstrates out of control blood pressure? T or F Answer: FALSE. No, you want a stretchy, flexible endothelium. The stiff, rigid low score means you are stiff and rigid. Getting old. Gundry showed an increase of 1.88 to 2.25 in just 6 months with his program.
  3. How does all this improvement work?                                 Answer: Stay tuned. We don’t know all the details but Gundry’s books make the arguments that the lectins in plants that set off inflammation collectively damage our endothelium. Our bodies have not had enough time to adapt to them after we came out of Africa. Avoiding bad foods is the first step. Then, providing the tools to calm down inflammation is the next layer
  4. Why fish oil on the list?                                                          Answer: Fish oil is a rich mix of omega three fats which are the precursors to building anti-inflammatory messengers. Giving more precursors pushes the balance of inflammation towards being calmed down instead of amped up which regular fats do.
  5. Why is grape seed extract included?                                   Answer: Proanthocyanidins and catechins are the potent antioxidants in grape seeds that are believed to be 20 times greater than vitamin E and 50 times greater than vitamin C

The Alkaline Diet IS the Keto Diet of Choice

The Alkaline Diet IS the Keto Diet of Choice

References: Pure WowDr AxeBook of DanielSaddleback ChurchU of BCJournal of Nutrition,

There has been a recent flurry of articles in the media about the alkaline diet with a few “expert dieticians” poo-pooing it and suggesting you should just follow the Mediterranean diet instead. What’s the confusion for? Let me straighten this out for your so that you get the gist of it.

First of all, the alkaline diet isn’t anything new. The Book of Daniel in the Bible talks about it with the first recorded RCT (Randomized, Placebo-Controlled) experiment in history. That was from 3,000 years ago. Daniel and his fellow observant Jews ate vegetables, (alkaline) and the members of Nebuchadnezzar’s court ate meat. Daniel’s crowd did better. Even got published in a reputable journal that is still read avidly (Bible). And as best I can tell, is still helping people lose weight.
What is the Daniel Diet? Or the Alkaline Diet? Vegetables. Vegetables are filled with potassium and magnesium salts which participate in making your urine pH positive, or greater than seven, which is neutral. Your blood doesn’t change its pH in any measurable fashion, but just that tiny amount enough to switch buffers. You have a complex system of buffers in your blood that helps balance your pH very precisely and exquisitely. You breathe every breath as part of that balance, so it is virtually impossible to measure the changes on a second by second basis in your blood. But you can see it in blood samples of folks eating an alkaline diet. Their red cells are coated with alkaline salts and flow separately from one another. I’ve seen it with my own eyes. And your kidneys just pump out the acid or alkali as fast as they can. In meat/animal based America, everyone’s urinary pH is quite low, around 5.5 We have kidney stones, osteoporosis, vascular disease, cancer all as possible resulting outcomes. Very very few of us eat an alkaline diet. The guy who invented, Robert Young, got way ahead of the curve and ended up in prison for practicing medicine without a license. That doesn’t mean he wasn’t right, just not licensed.

Why is this so valuable? For most of mammalian/hominid history, we were vegans and our kidneys (which control your acid-base flow, and eliminate acid or base) were designed to rid you of alkaline salts, most notably potassium or magnesium. That’s because we ate massive amounts of alkaline foods. All hominids except humans eat mostly raw plants. Gorillas eat 15 pounds of leaves a day. Orangutans, 20 pounds of green leaves (except in fruit season). Their urine is alkaline. Your kidneys can still excrete massive amounts of potassium and sodium. But not acid. With acid, we struggle a little. Humans living a hunter-gatherer lifestyle today (Hazda in Africa) still eat mostly alkaline foods. They know some 250 edible plants in the forest, which they eat. But our brains require more calories to support their energy needs, and animals became more important. About 5 million years ago, we started adding animal to our diet. We like animal. We thrived with more of it.
But animal-based foods have more sulfur salts in them, which are acid. The more animal we eat, the more acid we become. That includes cheese, milk, eggs, fish, and yes, meat. Cheese is the most acid of all because it also has lots of salt added to it. And grains are also acidic, altho a little less so.
All that acid has to flow through you, in your blood. Your blood pH can’t change and doesn’t. But your buffers do. The balance of buffers is read with exquisite sensitivity by your bone cells and every membrane in your body. You start giving up calcium carbonate to balance the buffers, which is the slippery slope of beginning osteoporosis.
What about fat? Fat is neutral. Neither acid or base. Just pH neutral. It has some baggage though. Saturated fat, when from animals, comes with animal protein, which is acidic. Unsaturated fat, from seeds, is high in omega six fats which start inflammation.
And here is the kicker. Remember, gorillas digest green leaves into short chain fatty acids. So do we. A diet rich in green vegetables is a high-fat diet. Then add olive oil and you are even better off. A green salad diet smothered with olive oil is an alkaline, healthy, Daniel diet. Get that? A vegetable-based diet is a keto diet, provided you avoid the roots and the grains. Eating spinach is actually getting fat. Keto redux. You lose weight. You have less cancer. You have less heart disease. You have fewer autoimmune diseases. Your body can heal.
That leaves you with an alkaline diet rich in leafy, green vegetables with lots of safe fats as the diet of choice. The alkaline diet is the purest form of the keto diet. The only question is whether you can be so pure. Ah, there is the rub!

www.What Will Work for me. I’m shifting my animal proportions to more vegetable. Instead of two eggs for breakfast, one egg in spinach. For lunch on the plane, I took an avocado, cut in half at home. Made a great lunch. And I’m fascinated by the Fast Mimicking diet. It’s vegan with nut oils. It’s a keto diet too. In time, we will let Robert Young out of prison and say sorry. (There’s a lot of Robert Young’s work that is pure quackery, but the alkaline part is not.)

 

Pop Quiz

  1. A diet of mostly vegetables, olive oil and a tiny bit of fish is currently called? Answer: The Mediterranean Diet (whatever that is, as all the countries around the Mediterranean have different cuisines, except for their abundant use of olive oil and vegetables)
  2. To be on an alkaline diet, you have to do what? Answer: Eat enough vegetables and little enough meat and cheese to shift your urinary pH to something greater than 7. Very hard to do. Almost no meat.
  3. How does your body balance acid flowing through the system to be excreted by your kidneys? Answer: by a system of buffers, by giving up a tiny bit of Calcium Carbonate from your bones, and by breathing a little more deeply.
  4. The first advocate for the alkaline diet has been elevated to hero status in the annals of medicine. T or F Answer: Are you kidding, he is in prison for reaching way beyond the core truth of his alkaline diet idea.
  5. What is the most recent evidence-based diet, beyond the Mediterranean Diet, that is taking the literature by storm? Answer: The Fast Mimicking Diet that adds fasting to the mix

 

 

 

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.