Chris Masterjohn has a comprehensive guide for dealing with the various MTHFR polymorphisms and the dietary factors you can focus on.
For a supplement, I recommend Jarrow B12/Folate/P5P.
The scientific consensus is that polyunsaturated vegetable oils are a healthier alternative to saturated fat. This video breaks down how these vegetable oils are so destructive to the body. There are 19 references listed in the comments of the video that back up the claims made. I'll list two studies below:
https://www.sciencedirect.com/science/article/abs/pii/S0952327898900679
Alright. Well, I can tell you how my medical textbook (Harrison's Internal Medicine) explains it.
Excess sugar makes the basal membrane of blood vessels thicker. You can actually see this under a microscope, especially in the kidney. In patients with diabetic nephropathy, the basal membrane of the glomeruli (a small ball of capillaries in the kidney) is thick and stiff. The function of the basal membrane is to provide nutrition to the endothelial cells. When it becomes thicker, the cells starve, and blood begins to leak through the tight junctions. Proteins leak through the glomeruli, which leads to proteinuria (proteins in the urine, an early sign of diabetes). In the eye, fluids leaks out into the macula, which leads to macular edema.
As the basal membrane grows, it shuts off circulation in the tiny capillaries. This is why diabetic wounds (especially foot ulcers) heal very slowly. It also shuts of circulation in the vasa nervorum (tiny vessels which provide blood to the nerves), which leads to neuropathy. Long nerves are affected more than short nerves, since they require more blood. That's why diabetic neuropathy usually begins in the feet (another cause of foot ulcers).
YT info
>Leveraging the knowledge of the foremost experts in the field, I can now release what I believe is a comprehensive explanation of the Vitamin D story. It's benefits are difficult to disentangle from those of healthy Sun Exposure though - the beneficial effects of D status may be hugely due to the sun exposure that got your D up! I use sun and UV sources to achieve my D levels as a result, not supplementation. Other key elements like K2, A, Mg etc are inextricably linked also, but here we focus mainly on D. Reverse Causality applies also - people who have inflammatory issues and are obese may drive down their D status, but data on this is sparse - but keep it in mind. Also important is that DAILY supplementation rather than big bolus dosing is used - the half-life of D3 is only a couple of days. This Seminar is of interest to Mothers & their Children particularly (e.g. see 15:00:00 to 21:00:00 segment), to avoid probability of serious chronic diseases, in childhood and beyond. The main message is that blood levels of D should be targeted towards healthy evolutionary levels, ideally through access to UVB / healthy sun exposure (NO burning). So to stress again: there is a lot of associational "correlation but possibly not causation" data in this, and there is every possibility that Sun exposure delivers more benefits than D3 supplements (by the production of many other photoproducts in the skin), and also the modern carb-inflamed/diseased population may be causal in driving down 25(OH)D status (e.g. the obese people with low D - is it their fat sequestering away the D, or is their inflammation driving down their status?) Anyway, thanks for watching! Ivor Cummins BE(Chem), CEng MIEI December 2014
Slides from lecture, with info on studies cited:
> Generally, it would require decreasing ω-6 vegetable oils to very low levels when supplementing with ω-3 PUFAs to see a significant effect. In addition, it is likely to take more than a month or two on a low ω-6 PUFA diet to deplete the substantial stores of LA that can be in adipose tissue as a result of a lifetime of consuming a Western diet.
Where’s the evidence to support this?
That paper you cite is really something.. lots of cherry picking and omitted sources
The author states no conflicts of interest but is the author of a low carb book
https://www.amazon.com/Low-Fat-Lie-Obesity-Diabetes-Inflammation/dp/1627342788
Who is arguing that plant foods is not a part of our heritage? Dont think anyone argues that human species haven't been opportunistically eating some plant food when easily available.
However from what i have seen, Isotopic studies show that upper paleolithic humans were top carnivore (ie eating lots of meat, not meaning they ate zero plants).
> Is there a free university intro to nutrition course available online? That would be a good recommendation.
MOOC-list has a good list of free online courses. I can talk with the other mods and see about adding that to the Wiki.
Your main sources of protein on a vegan diet will be tofu beans and lentils. Your main sources of fat will be nuts, seeds, advocado, coconut milk, and a little bit of oil probably. You will most likely need calories besides that, so you will probably end up eating carbs, so those would be potatoes and whole grains, fruits and veggies. Note that /r/veganketo is possible if you want to do it without carbs.
Next, come up with recipes and use cron-o-meter to track your nutrient intake on what a typical day might look like. From there, tweak you diet to make sure you get everything.
On a vegan diet, you will want to watch for especially for protein, zinc, calcium, DHA, iron if you're a female.
You will need to supplement vitamin b12 unless you eat B12 fortified food. Most likely will need to supplement DHA from an algea source also.
Use veganhealth.org to read on various micronutrients that might be of concern in the context of a vegan diet and according to your dietary preferences. Keep tweaking your diet with cron-o-meter until your nutrition habits are under control.
That should gets you pretty well started.
As for the second part, WFPB does not build mostly on Campbell's. That said, I personnally find it easier to get all the nutrients by including high quality animal product in moderate quantity in my diet than having to supplement.
Hope this helps.
I suppose this is most interesting to know for bodybuilders more so than laymen like myself and Peter:
>So why am I in ketosis, even though I might “perform” better at some things if I ate carbohydrates? Because I’m a 39-year-old wannabe athlete whose athletic performance is irrelevant. Not a single person cares how fast I swim or ride my bike beyond myself. I have no sponsors. I will never earn a paycheck for how fast I can flip tires or climb Mount Palomar. I am more than willing to give up some athletic performance (e.g., sprint speed, peak power) in exchange for other athletic benefits (e.g., greater aerobic capacity and metabolic flexibility), especially when the real gain is greater health and a reduction in my risk for all diseases associated with metabolic syndrome (heart disease, diabetes, cancer, Alzheimer’s disease, and others).
Use real milk instead. Skim milk is negligible fat and has proteins. It does contain sugar too though, but for the same serving size (15ml) it's still less calories.
Tbh from a nutritional standpoint it is very foolish to add corn syrup and oil to something you're going to drink. If you're here, you are probably trying to eat better and lose weight or get fit. Might seem like nothing because it says a serving only has 15 calories, but 64 * 15 is 960 (and you will eventually finish the bottle, hence ingesting the 960 calories), which equates to 2.625L of skim milk.
And in that 960 cals of skim milk, there is 93g of proteins.
A much better choice.
It's like Tim Horton's that advertises its coffee as zero calories yet the average person takes a double double (2 sugars and 2 creams) which corrupts the coffee from a 0 calories to a staggering 140 calories.
Moral of the story: avoid corrupted food. It's cursed.
Thanks for contributing, all interesting stuff.
>From the literature, the 150 mcg RDA seems perhaps too low and I haven't seen any RCT support for going beyond 300 mcg.
This papers links to a number of clinical trials going way beyond 300mcg, 1000-60000mcg and showing benefit with minor side effects. what are your thoughts on these?
>Note there also risks associated with excess iodine but the daily upper limit (in the US) is up at 1100 mcg (RDA 150 mcg for reasons described here),
The article argues that the RDA was set to correct endemic goiter but that there are other non goiter related benefits of iodine at higher levels. This is quite reminiscent of vitamin-d where the RDA hav been (and sometimes still is) to low due to only looking at preventing rickets while we now know that there are other none rickets functions of vitamin-d that warrants a higher RDA.
What are your thoughts on the argument for higher iodine for non-goiter purposes that the articles suggests? Chart
>so there is a lot of room to play with intakes before reaching any concerning level (and even 1100 mcg appears safe for many people).
I looked through the article you linked but cant find how they decided that 1100mcg is the tolerable upper limit, do you know how this was decided? The post article suggests that 1000-3000mcg should be close to risk free. And that thyroid risk starts around 150000mcg see Chart.
Interesting figure showing levels of iodine and different studies & recommendations.
> What foods do you allow yourself to eat knowing they are not nutritious, but do so anyway for the mental health aspect?
Not the answer you are looking for, but since you asked: literally nothing (everything I eat is nutritious), and mental health in my case is not a function of pleasure foods (the latter are more of a cherry on top of sundae though).
Before my dietary change, however, I used to occasionally devour on what are sometimes known as 'sugar balls', as well as on a near-daily basis dunk Milk Bikis biscuits in coffee (with milk and sugar) after waking up from an afternoon nap. After moving to a new country, croissants (with black coffee) became my new favourite.
I have found only fagopyrins as mentioned in another post - the buckwheat, I'm talking about, is there
In this long chain O3 study one group lowers trigylcerides by 31%, increases HDL by 12% and increases LDL by 3%. They didn't measure ApoB but it seems like sort of intervention that reduces discordance.
I have a strong background in many foundational topics around these areas, its why I don't like to engage too deeply in debate, even with doctors.
Large amounts of science are currently failing thus the replication crisis. There's a lot of pressure these days to take vaccines, statins, SSRIs, get CPAP, eat less meat and low fat, etc. And society is more unhealthy than ever. Instead whenever possible I prefer to look for natural solutions, avoiding the potential side effects.
So instead of looking for the mechanism or RCT data, with something this simple I suggest just trying it and see. This is the tape I use: https://www.amazon.com/dp/B00KOC7FFM
I have done a huge amount of testing different sleep aids with this wellue ring: https://www.amazon.com/Wellue-Monitor-Continuously-Tracking-Software/dp/B08VW3VQKW
Even without the ring, you will likely notice a difference in the morning if the mouth taping is working. But the advantage with this wellue ring is you can test a lot of different things, to see what works for you. Its easy and fun and you may be able to avoid CPAP. And of course if you need CPAP, you need it, no problem.
https://www.naturaldelights.com/products/tag/whole-and-pitted-dates
16.5g fructose and 4g of fiber in 46g of dates, two dates.
https://www.amazon.com/Hadley-Gardens-Pitted-Dates-Deglet/dp/B009Z3WZAQ
15.5g fructose and 3g fiber per 40g of dates, 5-6 smaller dates.
Okay there disabled house-bound man:
100% Orange juice is relatively cheap.
If this is too much for you, yet you refuse to drink free water, then I question your priorities.
They have fatty streaks, not atherosclerosis. See this thread please https://www.reddit.com/r/ketoscience/comments/agd9k7/root_cause_for_cvd/
> 2. Natural History of Coronary Atherosclerosis by Velican and Velican -- these authors also published a series of articles in the journal Atherosclerosis covering hundreds of autopsies performed from fetuses all the way up to adults. I've been reading their papers while I await the arrival of the book. They refute several salient hypotheses in the field, one significant one being that the fatty streak is the precursor to the mature lesion. This observation is ignored to an impressive degree -- people like Attia/Dayspring citing the (apparently refuted) hypothesis that fatty streaks are precursors of mature lesions draw assumptions about the rate of progression of the disease -- e.g. when statins fail they say "obviously all cause mortality was not perturbed since the disease begins in childhood" while Velican and Velican found that a vast majority of people have no obvious fibrous lesions until their twenties. As far as I can tell the early fibrous lesion represents the first clear divergance from natural anatomical variation of the artery to compensate for things like endothelial sheer stress and fluid dynamics, but I will have to read all this in more detail. Referencing the Masai autopsies would be an interesting way to learn more here (see below).
No paper, but the research of Dr. Valter Longo is pretty interesting. He also wrote a book on the topic of longevity and diet: https://www.amazon.de/dp/1405933941/ref=cm_sw_r_cp_api_i_QKXK483EWS0VB9YGHB32
The 15% choline content refers to choline in original phospholipid form (very sticky gooey liquid). The powder is dehydrated and according to the website 2.5g of powder contains 625mg PC which is 208mg choline ….
https://www.amazon.com/dp/B00MU73UKS?ref=nb_sb_ss_w_as-ypp-rep_ypp_rep_k1_1_12&amp&crid=25V1M6FQJXD8H&amp&sprefix=now+lecithin
The 550mg AI is based on the treatment dose of fatty liver disease many years ago and is not necessarily reflective of how much we should intake every day. I personally aim at roughly 250mg choline per day (from soy lecithin gooey liquid) based on mortality data.
>They said it didn't really exist in bulk, but they could test individual vitamins and whatnot.
Well you can always go out-of-pocket and get a modest nutrient test like this one that covers many common deficiencies, but if you just track your food intake for a few days in something like Cronometer then that's a very free option as well.
>how many vitamins and minerals you lose?
Unfortunately I haven't seen any studies on that. Cronometer includes some databases that have data for various fruit/veg juices to compare for yourself, but the database is limited. This site claims to provide estimates on the values of juiced versus whole foods, but the way they calculate those values is opaque. You could perhaps email them for their sources to see if they are legitimate.
>The 'Juiced' nutrient values are calculated estimates based off of the USDA nutrition database. These nutrient values are estimates based on various studies. They should not be considered as 100% accurate.
Not my problem either, all I need to do to discredit your argument is to show that my claim (benefits are due to EFA deficiency) is more credible than your opposite claim (benefits are due to some unspecified mechanism unrelated to EFA deficiency).
This is a decent overview of the available evidence.
The dryfasting subreddit constantly has posts asking for science, but the responses always come up equally dry. There is one study that I know of: https://pubmed.ncbi.nlm.nih.gov/31958788/
So, there's at least 5 days. The subreddit has a lot of claims, spirituality, and not a lot of proof, but I don't believe it's populated exclusively by fakers.
Bears are the largest animals that hibernate (and hibernation science is really fun to read about, bears especially) and can go without water for up to 7 month apparently. https://www.semanticscholar.org/paper/Hibernation-in-Black-Bears%3A-Independence-of-from-T%C3%B8ien-Blake/8ddc6f0b273575e2dab45df2650565f07dcecd07 If bears can go for 7 months, a human doing a month is not completely absurd if they spend the whole time meditating.
Why go cold turkey? I believe you're operating under the sunk cost fallacy. Your weight/dental concerns are already (presumably) at their low point. It's all up from here :)
How about making slow changes to turn your life around? People are more likely to stick to (blanking on a source here, can someone help me out?) slow changes in behavior than jarring ones.
Try making one small change a month. Don't make the subsequent change until you are comfortable with your new lifestyle. The difference will be, at the end of this, you will have a new lifestyle, rather than jarringly trying to alter your diet and relapsing far too often.
The other piece of advice I have is to cut down not out. cutting out only sets you up to relapse, and have poor feelings about yourself. By making small goals (cutting down) and meeting them, you boost your self confidence by achieving these small goals!
>I was averaging like 600mg+ magnesium a day with only like 600-700mg of calcium
Yeah that's definitely low on calcium, irrespective of magnesium intake. Cronometer has a blog post about maintaining a 2:1 cal:mag ratio which seems like a solid recommendation (although the data is limited). The paper they cite in the post is:
Have you also considered the potential impact of your vitamin D status? Optimal intakes (without sufficient sun exposure) are currently thought to be much higher (2000-8000 IU/day) than the IOM recommendation (800 IU/day).
But, if you're interested I had almost this exact discussion in a long-form debate with Brian Sanders, the founder of the Sapien Diet and host of the Peak Human podcast. He used a lot of the same talking points and arguments as you're using.
The Brian Sanders Debate (Part 1)
The Brian Sanders Debate (Part 2)
This study shows UVA contributes to vitamin D3 production in the skin:
You're the pathetic liar because you're using the two estimates of insulin resistance (HOMA-IR and Matsuda index) that are known to not work when you change the macro composition of the diet. The OGTT-AUCs do always work instead.
Bad or good is a value judgement. If you absolutely need a lot of calories then fat can be a reasonable choice to cram more calories in your body.
For reduced blood flow, you may even see it at home with a simple Pulse oximetetry. You can even do the test in your android phone for free.
A good start would be using cronometer.com for a week. (or more) It's a food log which lists the recommended daily intake of all vitamins and minerals. You log what you've eaten and it shows how close you're getting to meeting those daily requirements.
I've read posts from other redditors who started using it and they were shocked at how far off they were from hitting each vitamin/mineral.
> > Medicine - > Published 2009 > > # Iodine: the Forgotten Weapon Against Influenza Viruses > > David D. Derry > > After the 1918 Influenza Pandemic which killed an estimated 30 million people, governments financed research on the Pandemic's causes. Over 25 years, influenza viruses were isolated and methods for killing them with various agents discovered. Iodine was the most effective agent for killing viruses, especially influenza viruses. Aerosol iodine was found to kill viruses in sprayed mists, and solutions of iodine were equally effective. In 1945, Burnet and Stone found that putting iodine on mice snouts pre- vented the mice from being infected with live influenza virus in mists. They suggested that impregnating masks with iodine would help stop viral spread. They also recommended that medical personnel have iodine-aerosol-treated rooms for examination and treatment of highly infected patients. Current methods of dealing with influenza infection are isolation, hand washing, antiviral drugs, and vaccinations. All of these methods can be improved by incorporating iodine into them. When impregnated with iodine, masks become much more effective, and hand washing is more effect when done with mild iodine solutions. Isolation techniques coupled with aerosol iodine would make them safer for patients, medical personnel, and all persons working with the public. Public health authorities could organize the distribution of iodine and at the same time educate the public in the effective use of iodine. Oral iodine might also boost body defense mechanisms in the upper oral and respiratory mucus. Conclusion: Iodine incorporated into masks, solutions, aerosols, and oral preparations could help to kill influenza viruses and fight off an H1N1 Pan- demic. >
I don't read books on diets, just papers/reviews. But I would suggest looking at "Perfect Health Diet" written by two postdocs (Jaminet). It's nearly 8 years old, but pretty evidence based:
https://www.amazon.com/Perfect-Health-Diet-Regain-Weight/dp/1451699158
Ingredients in the barilla pasta sauce:
Tomato Puree (Water, Tomato Paste), Diced Tomatoes, Sugar, Dried Onions, Dehydrated Garlic, Salt, Dried Onions, Basil, Extra Virgin Olive Oil, Oregano, Citric Acid, Natural Flavor. https://www.amazon.com/Barilla-Marinara-Natural-Pasta-Sauce/dp/B004LI2KVO
Now what the fuck is "Natural flavour"? I don't remember my gran having a good ol' box of "natural flavour" she'd dip into to make her wonderful tasty home made meals. Or maybe it's cause my gran wasn't a big industrial food giant 🤔 As i said, disregard any food with food ingredients you can't see/don't understand what they are, and you'll be in top shape. People get fat and sick because they eat processed foods with hidden ingredients.
This main researcher isn't laughable. I don't know all the details of this research either but here is information I found about him https://www.semanticscholar.org/author/Tsuyoshi-Tsuzuki/7354760 His university shares links to his published books, research, and his awards http://db.tohoku.ac.jp/whois/e_detail/63312a3d5d7175c4f1ede1468ecc4803.html
This main researcher isn't laughable. I don't know all the details of this research either but here is information I found about him https://www.semanticscholar.org/author/Tsuyoshi-Tsuzuki/7354760 His university shares links to his published books, research, and his awards http://db.tohoku.ac.jp/whois/e_detail/63312a3d5d7175c4f1ede1468ecc4803.html
This main researcher isn't laughable. I don't know all the details of this research either but here is information I found about him https://www.semanticscholar.org/author/Tsuyoshi-Tsuzuki/7354760 His university shares links to his published books, research, and his awards http://db.tohoku.ac.jp/whois/e_detail/63312a3d5d7175c4f1ede1468ecc4803.html
Also of interest, see figure 3.
Sweet potato consumption in Okinawa dropped to almost zero in the years following the war. Some people try to portray sweet potatoes as the cornerstone of Okinawan culture and diet, but the Okinawans didn't waste any time ditching sweet potatoes as their economy recovered from the war.
You can always copy the DOI into SciHub and bypass the paywall :) But this is what you're looking for:
>Two models of adjustment were used [1]: unadjusted; and [2] multivariable-adjusted for age (years), sex (men/women), BMI (kg/m2), energy intake (kcal/day), relationship status (de facto, married, separated, divorced, widowed, never married), physical activity levels (sedentary, insufficient, sufficient), level of education (never to some high school, completed university or equivalent), SEIFA (socio-economical index for areas), smoking status (current smoker, ex-smoker, non-smoker), self-reported history of cardiovascular disease (yes/no), and diagnosis of diabetes based on plasma glucose levels (known Diabetes Mellitus, impaired fasting glucose, impaired glucose tolerance, new Diabetes Mellitus, and normal glucose levels).
Pretty sure you won't find something proving that wrong, even if you find something epidemiological suggesting that, it's got healthy user bias all over it.
I use Zotero for organizing articles etc., it's awesome, and FOSS.
As u/ziggyTsarBustsaid, smoke point is not correlated to lipid degradation markers.
​
This study comparing EVOO, CO, and various seed oils demonstrates this very clearly in both before and after cooking.
Here are some additional tips that have worked for me.
Happy sprouting. Also, post back here with your results!
what about supplements like this?
are they not shelf stable?
Nice book from the author. I can understand his bias in the paper now.
"The Low-Fat Lie: Rise of Obesity, Diabetes and Inflammation"
https://www.amazon.com/dp/1627342788/ref=cm_sw_r_cp_apa_fabc_W07P98P39Z70FMDQ80YT
Is there a particular aspect/area of nutrition that interests you, or do you just want to go more in-depth on the nutrients themselves? I really like Present Knowledge in Nutrition; it's pricy but well-worth it for everything inside.
Anything written by Asker Jeukendrup is a good start. This book is fantastic: https://www.amazon.com/Sport-Nutrition-Asker-Ph-D-Jeukendrup/dp/1492529036/ref=sr_1_1?dchild=1&keywords=sport+nutrition+asker+jeukendrup&qid=1607696597&s=books&sr=1-1
Yeah the easiest option is probably just taking your omega oil at meal time with a lecithin or GPC capsule. The lecithin option is quite affordable.
Yes it's in tiny little 1mg scoops, aka 1000 micrograms. Here's what I'm taking if you're curious:
https://www.amazon.com/SuperDosings-Servings-Wholesale-Supplement-Essential/dp/B0714M3PFH