An examination of popular "diets" -- avoid them all - Andrew Kim Blog

Andrew Kim Blog: An examination of popular "diets" -- avoid them all

Some of the dietary practices that are currently promoted have the inconvenience of producing some of the effects that these practices are being undertaken to check in the first place—namely cortisol and estrogen. 

If any person were so persuaded to do so, he or she should bear in mind that a deficiency of calories, carbohydrate, salt, calcium, and excessive amounts of histamine, choline, and prostaglandins are some of the factors that activate both cortisol and estrogen. 

I’ve written about stress and the reasons for keeping it as low as possible.  Refer back to those for context for this post.  But briefly, the stress hormones—cortisol, adrenalin, noradrenalin, growth hormone, glucagon, and some others—are all catabolic and estrogenic.  When they persist in the blood too long or excessively, irreversible degenerative processes are set in motion that affect all aspects and all levels of the body.

First and foremost, a deficiency of glucose—in the cell and blood—potently activates the stress metabolism, operating centrally by way of the hypothalamic-pituitary-adrenal axis.  At the same time, the stress metabolism decreases the output of thyroid hormones: Indeed, it’s been repeatedly observed that thyroid hormone output and adrenal cortex activity share an inverse relationship.

Glucagon and growth hormone are increasingly secreted by the pancreas and pituitary gland in response to a deficiency of glucose. (Overexertion, exposure to cold, trauma, and emotional arousal also stimulate the secretion of these hormones, reinforcing the designation of these hormones as “stress hormones.”)  These hormones liberate free fatty acids, which do not simply stimulate fatty acid oxidation, but also stick to proteins, diffuse in and out of cells, disrupt the structure of cellular water and their associated proteins, and activate inflammatory pathways in fat, white blood cells, etc.

The catecholamines, adrenalin and noradrenaline, can temporarily elevate glucose levels, but they also inhibit the secretion of insulin, promoting the wasteful conversion of amino acids to glucose and glucose to lactic acid.  Lactic acid increases the acidity near the cells that produce it, and this local decrease in pH favors the protonated form of acids, including free fatty acids, in which form they are more likely to enter cells from the blood, potentiating their toxicity.  Keeping these stress hormones as low as possible permits the efficient oxidative metabolism of glucose.

Some stressed people quickly respond by shifting their “autonomic nervous system” away from sympathetic dominance and more toward parasympathetic dominance, of which choline is the grandee transmitter.  Choline acutely stimulates the secretion of insulin, aggravating hypoglycemia, thereby contributing to the exaggerated swings in blood glucose levels.

Recently, I was asked a question on Facebook about agents for diarrhea, and I remembered offhand that anti-histamines, as a side effect, are also anti-cholinergic, which decrease gastrointestinal motility and secretion so as to help with diarrhea.

The so-called first generation anti-histamines, notably diphenhydramine or Benadryl, can be supportive in times of stress by buffering against hypoglycemia—both by blocking choline, which, once again, stimulates insulin secretion, and histamine, thereby activating uncoupling proteins in the pancreas.  Because pantothenic acid (vitamin B5) and riboflavin (vitamin B2) are needed by insulin-degrading enzyme (or insulinase) to break down insulin, a deficiency of pantothenic acid or riboflavin could therefore cause insulin to persist in the blood, aggravating hypoglycemia, too.

Parenthetically, in haste, I forgot to mention the role of anti-histamines in acne in my previous post.  It turns out that histamine receptors are expressed in keratinocytes and that topically applied diphenhydramine reduces stratum corneum lipids and the production of squalene by sebocytes in culture.¹

A high protein diet, as in the Paleo diet, leads to a persistent elevation of the stress hormones, mainly glucagon, adrenalin, and cortisol.  The resulting free amino acids (namely tryptophan, phenylalanine, tyrosine, and leucine) and free fatty acids, inhibit the uptake of T₃ into cells and into the central nervous system by way of the blood brain barrier.² Diets such as these are promoted to be anti-inflammatory and beneficial for metabolism and weight loss, but nothing could be more wrong; they are proinflammatory and anti-metabolic in every sense.

People talk about sugar as if it is a drug, affecting the brain in a way that cocaine does.  Be that as it may, consider for a moment that practically all body changes are made known to the hypothalamus and the hypothalamus governs much of the endocrine system and immune system, in which many (real) functional disorders are thought to originate.  But these functional disorders are really problems of the hypothalamus, rather than problems of the immune system, endocrine system, or whatever.  Know also that there exists a connection between the cerebral cortex and the hypothalamus, and this connection underlies the physiological effects of psychological stress, such as mental conflict.  What has been the effect of telling people to avoid certain foods like sugar and to fight their natural cravings for such?  Or of telling people that they have (imaginary) disorders with no basis in anything?

A decrease in ATP generation tends to reinforce itself, in part, by inhibiting the uptake of thyroxin, T₄, into cells, which is an energy dependent process.  In the liver, free fatty acids inhibit the uptake of T₄ and this is, I think, the major cause of the deficiency of T₃ in diabetes and low-carbohydrate and Palo dieters, as much of the conversion of T₄ to T₃ (about 60 percent) occurs in the liver.

As to the brain, when the energy charge decreases, neurons become hyperexciteble.  The inability to generate adequate amounts of ATP keeps neurons partially depolarized, which, by allowing calcium to flow into the cell from the blood in droves, increases the neuron’s likelihood of becoming “excited” upon stimulation.   And, the inability to regulate the uptake of calcium into pre-synaptic nerve terminals leads to the inappropriate release of transmitters, which are then available to act on, and to stimulate, their target cells excessively.  Epilepsy, seizure, psychosis are some neurological conditions affected negatively by a deficiency of energy, for which pharmaceutical companies have taken advantage of and developed drugs that target said conditions somewhat rationally.

In the heart, a deficiency of ATP depresses left ventricular functioning, as there is less energy available for robust contractions and complete relaxations.  The impaired contraction also increases the ventricular blood volume so as to impose an increase in pressure on the left side of the heart.   Less blood is pumped for every beat of the heart as a result (reduced stroke volume).  Moreover, the increased resistance to flow in the blood vessels due to the deficiency of energy (or oxygen) adds further to the stress on the heart.  Anything that increases the oxidative metabolism of glucose (of which there are some agents currently in the pipeline) appears to increase the heart’s viability and the chances of survival in patients with heart failure and arrhythmia. 

The addition of magnesium, by sparing ATP, and fructose (or sucrose), by decreasing the cell’s redox potential and by stimulating respiration, can quickly reverse these pathological cellular events.  More generally, a deficiency of energy, acidosis, and hypoxia can be corrected with some supportive care that includes some of the B vitamins, insulin, bicarbonate, and sugar.  Estrogen could apparently aggravate all these problems by interfering with oxygen use.

Persistent hyperglycemia and hypertension are two prominent signs that a person is operating on high levels of stress hormones, due to cortisol and aldosterone, respectively.   An increased susceptibility to infections, gastric ulcers, and eventually, diabetes and cardiovascular disease are others.

Avoiding starvation, high protein, low-carbohydrate, and salt-restricted diets keep the aromatase enzyme, aldosterone, and cortisol in check. (Seems obvious, right?) Prostaglandins and histamine are activators of cyclic AMP-dependent protein kinase and thus aromatase, so NSAIDs and diphenhydramine can help to balance excess estrogen levels.

Hydroxylated flavones—apigenin, chrysin, and quercetin—inhibit the final rate-limiting step in cortisol synthesis, cytochrome P450 1B1.³ However, quercetin is known to induce the aromatase enzyme, while apigenin, as well as naringenin, inhibit the aromatase enzyme.  I mention aromatase here to point out the fact that aromatase is activated by stress, like cortisol, aldosterone, glucagon, etc., are.  Finding fruits and vegetables that contain the desirable balance of these flavonoids has been thus far elusive.

There is some indirect evidence that caffeine has anti-estrogenic effects and the organic acids in coffee inhibit the regeneration of cortisol in tissues.⁴ In men, cortisol increases the expression of aromatase and estrogen, and estrogen, in turn, activates the enzyme that regenerates cortisol—the same enzyme that is inhibited by coffee.

I have to go, but I will delve into some of the even more annoying ideas that are bandied about as fact on the Internet.  For now, suffice it to say that if you read about or try a diet the goes against your base instincts (believe it or not, even telling you to eat despite not being hungry), run the other way while waving your hands in the air and screaming.


References

1.       Pelle, E. et al. Identification of histamine receptors and reduction of squalene levels by an antihistamine in sebocytes. The Journal of investigative dermatology 128, 1280–5 (2008).

2.       Hennemann, G. et al. Plasma membrane transport of thyroid hormones and its role in thyroid hormone metabolism and bioavailability. Endocrine reviews 22, 451–76 (2001).

3.       Cheng, L.-C. & Li, L.-A. Flavonoids exhibit diverse effects on CYP11B1 expression and cortisol synthesis. Toxicology and applied pharmacology 258, 343–50 (2012).

4.       Atanasov, A. G. et al. Coffee inhibits the reactivation of glucocorticoids by 11beta-hydroxysteroid dehydrogenase type 1: a glucocorticoid connection in the anti-diabetic action of coffee? FEBS letters 580, 4081–5 (2006).

Anabolic Diet 101: The Definite Anabolic Diet Guide | StrongLifts StrongLifts

Anabolic Diet 101: The Definite Anabolic Diet Guide | StrongLifts StrongLifts

Jun 11th, 2009 by Mehdi |

The Anabolic Diet is a muscle building and fat burning diet. Dr Mauro Di Pasquale developed the Anabolic Diet as a response to drug use. He wanted a diet that gave similar results but naturally & safely.

The Anabolic Diet does this by manipulating your muscle building hormones. Key is eating the right combination of foods at the right time. Not easy, but works if done properly. Here's the definite Anabolic Diet guide.

Benefits of The Anabolic Diet. The Anabolic Diet is a high protein, high fat diet which involves carbs cycling. Some things you can expect:

• Fat Loss. You force your body to use fat for energy by avoiding carbs for 5 days. Your body stores less fat because you eat lots of fats. You'll get rid of stubborn fat like love handles. 10% body fat year through is easy.
• Muscle Gains. Key to the Anabolic Diet is fatty read meat. This is rich in cholesterol and saturated fats which increase your testosterone levels. Testosterone is the muscle building hormone.
• Improved Health. Lower cholesterol & tryglyceride levels, less plaque build up, controlled insulin levels, less food allergies, less acne, ... Do a blood test before starting the Anabolic Diet and compare months later.
• More Energy. Controlling your carb intake will make you wake up full of energy. You'll never have blood sugar crashes or heaviness after eating again. Also less irritability & less mood swings.
• No Hunger. Fat satiates and makes you feel full longer. You'll never feel hungry on the Anabolic Diet. You'll have to remind yourself to eat even though you'll be eating more than before.

How The Anabolic Diet Works. The Anabolic Diet works whatever your gender or age. And like any diet, it works best coupled with strength training. Here's how your week looks like when you eat the Anabolic Diet way:

• Weekdays. Proteins, fats & veggies. Eat fatty red meat, fatty fish, whole eggs, full fat cheese, olive oil, spinach, broccoli, cabbage, ...
• Weekends. Eat lots of carbs. Pasta, rice, bread, potatoes, oats, fruit, ... Lower your protein & fat intake.

How to Get Started on The Anabolic Diet. Use FitDay to track your daily caloric and macronutrients intake. Anabolic Diet rules:

• Determine Caloric Needs. Rule of thumb is your BW x 18kcal, but the Cunningham Equation is more accurate. Read this post.
• 12 Days No Carbs. Eat proteins & fats only for 12 days. This forces your body to use fat for energy. After these 12 days, eat carbs for 2 days on. Then alternate 5 days no carbs and 2 days carbs.
• No Carbs Days. 40% protein, 60% fat, 25g carbs max. The carbs should come from foods like veggies, eggs, meat, ... No oats or rice or milk.
• Carbs Days. 15% protein, 25% fat, 60% carbs. So 60% of your calories should come from carbs. These will fill your carb stores.

It takes about 4 weeks to adapt to the Anabolic Diet. Expect stomach issues, moodiness, tiredness, ... Don't give up. All of this will go away if you stick with the Anabolic Diet.

Read first week experiences on the Anabolic Diet.

Example Meal Plan: No Carbs Days. Usually Monday to Friday. Eat protein & fat only, avoid carbs. For inspiration, read the Anabolic Diet food list.

• Breakfast. Whole eggs, bacon, spinach.
• Snack. Italian or french cheese.
• Lunch. Ground round, broccoli, olive oil.
• Snack. Italian or Spanish ham.
  
• Post Workout. Whey, olive oil.
  
• Dinner. Mackerel, salad, olive oil, cheese cubes.
  
• Pre Bed. French cheese, ground flax seeds, fish oil.
  

Example Meal Plan: Carbs Days. Usually Saturday & Sunday. Best is to avoid training on these days since the high carb intake tends to cause tiredness.

• Breakfast. Oats, raisins, milk.
• Snack. Lots of fruit.
• Lunch. Chicken breast, quinoa, spinach.
• Snack. Lots of fruit.
  
• Dinner. Whole grain pasta, tomato sauce, Parmesan cheese.
  
• Pre Bed. Cottage cheese, berries, ground flax seeds, fish oil.

Drawbacks of The Anabolic Diet. Your grocery bill will be higher at first and the weekends can turn into junk fests. More drawbacks of the Anabolic Diet:

• Hard for Weight Gain. The Anabolic Diet is high in fats which satiate & make you full longer. This makes gaining weight on the Anabolic Diet harder, but not impossible. GOMAD is better for weight gain.
• Complicate. You have to count calories, you're cycling between carbs & no carbs days, food choice is tricky with all the hidden carbs, ... A diet based on the 8 nutrition rules is simpler.
• No Good For Sports. Sports like rugby and MMA don't mix well with low carb diets like the Anabolic Diet: they rely too much on carbs for energy. One solution is to use mid-week carb ups. But it's not ideal.

Should You Do The Anabolic Diet? If you eat carbs on the days where you eat lots of saturated fat and fatty proteins, you risk obesity and diabetes. Stick to the Anabolic Diet rules or you'll get adverse effects.

If you've never stuck with a diet, follow the 8 nutrition rules for 12 months. Then you'll be ready for advanced stuff like the Anabolic Diet. If you still need it, since you'll lose fat by following the 8 nutrition rules.

More on The Anabolic Diet. More articles on StrongLifts.com related to the Anabolic Diet. Read them all before you get started.

• 10 Anabolic Diet Mistakes You Must Avoid
• 7 Things You'll Experience The First Weeks on The Anabolic Diet
• The Ultimate Anabolic Diet Food List: 101 Foods You Can Eat
• 21 Anabolic Diet Recipes for Breakfast, Snack, Lunch & Dinner
• Post Workout Nutrition on The Anabolic Diet: Spiking Insulin?
• How to Gain and Lose Weight on The Anabolic Diet
• Hacking the Anabolic Diet: Midweek & 24 Hour Carb Loading

Official Anabolic Diet Books.

• The Anabolic Solution for Powerlifters.
• The Anabolic Solution for Bodybuilders.
• The Metabolic Diet. Contains all the research.
• Free Abridged Versions. 80 pages of free content.

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Carb Cycling Diet For Fat Loss | » Trip Fitness, Weight Loss

Carb Cycling For Fat Loss | Low Carb Diets

In my previous travel fitness blog article, I discussed Diet Tracking by using a food journal such as MyFitnessPal and also understanding your daily calorie allowance needed to lose weight. I now want to talk about the diet I used to lose more than 30 pounds.

In this blog post I will provide you with a carb cycling diet review. I will discuss the pros and cons of carb cycling and following low carb diets in  general.

Low carb diets are both criticized and praised all over the television and internet. Many low carb critiques come from “vegetarians” or “vegans”. I’m not here to bash “plant based” diets, because part of the diet I followed to help me lose over 30 pounds includes cycling your carbohydrate intake for optimal fat loss.

One reason why low carb diets work so well in weight loss is because by cutting carbs out of your diet, you inherently cut out a ton of calories. Most carbohydrates are very calorie dense. Most meats, and veggies are quite low on calories. Therefore, it becomes a lot easier to stay under your caloric allowance. Remember from my previous blog posts (referenced in the link above) on diet tracking, it is extremely important to understand how many calories you should be eating to both maintain, and lose weight.

The diet I am talking about goes by multiple names such as, Anabolic Diet, Metabolic Diet, Cyclical Ketogenic Diet, CKD Diet, and many more that I probably do not even know… All of which are fancy names for carb cycling.

I followed more of the Anabolic Diet route.

Here is a brief description of the Anabolic Diet as described by the community at Strong Lifts:
The Anabolic Diet is a muscle building and fat burning diet.
Dr Mauro Di Pasquale developed the Anabolic Diet as a response to drug/steroid use.
He wanted a diet that gave similar results but naturally & safely.
For a great 101 guide to the Anabolic Diet, check out the article at Strong Lifts Anabolic Diet 101

The Basics of Carb Cycling

The basics of any carbohydrate cycling diet are to go low carb for a period of time, which would entail a lot of meats, cheeses, leafy green veggies, and eggs. This diet period would be considered high protein, high fat, and minimal carbohydrates (less than 50g of carbs, most of which come from vegetables). That period would then be followed by a limited time frame where you would do exactly the opposite. You would have a limited carb reefed, or “carb fest” is what I like to call it. During this period, you would minimize your fat and protein intake, but raise your complex carbohydrate intake to somewhere around 450-600g. Some carb cycling diets say to cycle your carb intake multiple times per week and base those carb refeeds on times where you will be doing your heaviest weight lifting.

The Initiation Period

The way I initiated my carb cycling diet was to start by providing myself with a two week introductory period of low carb intake. This two week introductory period is extremely important because it gets your body switched into a mode where it will end up burning fat for energy, rather than trying to use your stored carbohydrates (glucose). We will call this the “fat switch”.

These two weeks are by far, the most difficult two weeks you will encounter in this diet. If you are just starting a low carb, ( aka ketogenic ) diet for the first time, the switch of not eating carbs will do all types of crazy things to your mood and energy levels. You will probably become irritable and tired due to the lack of carbs in the beginning. In addition, you may experience constipation in the beginning phases (have a low carb fiber supplement on hand), due to the removal of fiber rich, carbohydrates. It will also test your will power to the max. If you are like me, you will have cravings of Moose Tracks ice cream, craft beer and peanut butter brownies, but I promise that if you can make it through these two weeks, you have made it through the most difficult part and the rest of the diet will be a breeze!

Keep in mind, during these first two weeks, it is not out of the norm to lose approximately 6-10 pounds. While this is mainly water weight, it helps with the overall motivation to keep going with the introductory period because the scale will drop daily.

After the Initiation Period

After the two week introductory period, I followed a five day low carb diet, followed by a 36 hour carb refeed period. This approach was maintained for the remainder of the diet. I strategically started my introductory period on a Friday for a specific reason. I wanted Fridays to be the beginning of my carb refeed period. My thought was that the refeed period would end up also being my quasi “cheat meal/social time”. This is actually the main reason why I enjoy the carb cycling diet route. My wife and I can go out to dinner on a Friday and I can allow myself to have a beer, some sweet potatoes, maybe a roll of bread, or some whole wheat pasta (you can ask for that at Olive Garden.)

Why Carb Refeed?

So you might be asking yourself, “doesn’t the carb refeed defeat the purpose?” Well, the answer to that is, no! What happens during a refeed is that the dieter will change their diet to comprise mostly of complex carbohydrates, limiting dietary fats as well as sucrose and fructose. Since the glycogen stores in their liver and muscles become depleted, the carbs you ingest go straight to refilling them, instead of being added to the body’s fat stores. For this reason, typically the amount of calories consumed during a refeed can be far above an individual’s maintenance intake. While a typical carb cycling diet consists of 50g or less carbs per day during the low carb period, the typical refeed consists of 450-600g carbs. Also a weight gain of 2-3 lbs (sometimes more, if you do not eat clean) is usually reported during refeed. Consider this your warning! You WILL GAIN WATER WEIGHT during your refeed period, don’t starve yourself the next day, just stick with the diet format and the excess water weight will be gone in a few days, then your weight on the scale will continue to decrease.

Four Goals of Carb Refeeds

    1.    To refill depleted glycogen stores.
    2.    To upregulate hormones and thyroid activity that is depressed during any dieting.
    3.    To provide the dieter with a psychological “break” that allows you to keep your sanity.
    4.    To allow yourself a “cheat meal” and not completely deprive you of your favorite foods.

Keep in mind, a refeed can be risky. It is not a free-for-all period where you can indulge in every ice cream, brownie, and 12 pack of beer you want. When done incorrectly, you could end up adding fat back to your body. Be smart about it, eat mainly complex carbs, but with that being said, if you want a brownie during your refeed, have one! Just not the whole tray…

Understand Your Body Response

Once you perform the refeed period for a few weeks, you will begin to understand how long your refeed time frame should be. Listen to what your body tells you. I go by the mirror and my wedding ring. Sounds weird, right? What can my wedding ring tell me? Well, as I replenish my glycogen stores, I understand that my body will begin holding more water weight during that period. When my body holds water weight, my fingers tend to get a bit swollen. When my wedding ring becomes tighter on my finger, I usually know that it is time to taper off my carb intake. Also, look in the mirror each morning during the refeed, you will begin to notice your mid section “smooth out” and your face may tend to bloat a little bit. These are ways I understand my body, you may find different ways that you can also use.

My Carb Cycling Results

I have stuck to this diet for the past 173 days and counting. I have lost around 32 pounds, dropped 5.25” from around my abdomen, and almost 4” from my waist. I have added a ton of strength in the gym and continue to do so every day. I can tell you this much, from my experience, carb cycling works. The main reason people quit dieting is because they either fad diet, or deprive themselves of foods they like for so long that they cannot take it anymore.

Carb Cycling diets are not fad diets, they are lifestyle changes. Be prepared for people to call you a rabbit when you order a chicken salad for lunch, rather than a burger and fries. Conversely, if you want a burger, order one! Take off the bun, eat it with a fork and knife, tell the waiter to hold the fries and order a vegetable. My go to veggie is broccoli. You can ask my wife and kids… Sometimes they think they may end up turning green from all the broccoli we eat!

If you have any questions on carb cycling, low carb diets, or what to eat, please use my Contact Page
View my next blog article on Low Carb Food List. I will also post a follow up article on a typical carb refeed day and what foods to eat.

- See more at: http://www.tripfitness.com/weight-loss-carb-cycling-diet/#sthash.7hZculKl.dpuf

Carb Cycling Diet

Carb Cycling Diet

Posted on 22 November 2012.

Carbohydrates have become unpopular in many diet plans.  Actually, there are good and bad carbohydrates.  Processed carbs lead to inflammation and excess fat storage in the body.  They are also blamed for negative effects on blood sugar levels and insulin levels, which can lead to metabolic disorders and conditions such as heart disease, diabetes, and stroke.  Yet, all carbs are not bad.  Carbohydrates that are free from soy, gluten, and dairy are considered “clean” carbs.  These are included in the carb cycling diet.

Carb Cycling diets divide the week into three types of eating plans.  No carb days, low carb days, and high carb days.  Dieters cycle through the three meal plans during the week.  The varying amounts of carbs influence the insulin levels of the body and how fat is stored.  Too great of a carb load leads to fat storage.  By varying the amounts of carbs consumed daily, the muscle cells stay full, but not overloaded.  The principle is that the no carb and low carb days keep the body sensitive to insulin, and allow fat burning.  High carb days allow carb storage and promote muscle growth.

What does the plan look like?  A sample plan would include the following:

• Day 1  no carb day
• Day 2 low carb day
• Day 3 high carb day
• Day 4 no carb day
• Day 5 no carb day
• Day 6 low carb day
• Day 7 high carb day

What can you eat on each cycle?

Lean meat and protein should be included with each of 5 – 6 meals per day.  One gram of protein should be consumed for each pound of body weight and divided equally between the meals.  Proteins can be chicken, turkey, tuna, fish, shellfish, lean beef, cottage cheese, and egg whites or egg substitute.  Each day should also include one or two servings of healthy fat.  Fats can include natural peanut butter, flax oil, mayonnaise, hemp oil, or olive oil.

No Carb Days
Lean protein, one or two servings of fats, and lots of high fiber vegetables including asparagus, broccoli, leafy greens, mushrooms, onions, and peppers.  Total carbs should be 25 grams.

Low Carb Days
Lean protein, one or two servings of fats, and lots of high fiber vegetables.  Two or three servings of “clean” starches are allowed.  Choose from brown rice, oatmeal, sweet potatoes, and starchy vegetables such as beans, pumpkin, squash, and zucchini.  Total carbs should be 75 grams.

High Carb Days
Lean protein, one or two servings of fats, and lots of high fiber vegetables.  Four of the meals should include a small piece of fruit.  Enjoy carb amounts of 150 – 200 grams for women and up to 300 grams for men.  Eat the foods you miss on high carb days.  Your body won’t go into overload.

Carb Cycling diets help the body drop the percentage of body fat.  For this reason, it is popular with body builders. 

Having carbs before and after a workout is very important, so plan for this on your no carb and low carb days.  The Carb Cycling diet is most effective for dieters with around 15 pounds to lose, and those who are already fairly lean.

How to Burn Fat and Why You Shouldn’t – 180 Degree Health

How to Burn Fat and Why You Shouldn’t – 180 Degree Health

By Danny Roddy, author of The Peat Whisperer
 
Traversing through the blogosphere reveals much text, but little art. This is, until you stumble upon the site of low-carb sage Petro Dobromylkyj. Similar to da Vinci’s “David” or Shakespeare’s Hamlet, Petro’s exudes extraordinary vision. One doesn’t have to read past the header for the first glimpse of his contribution to The Great Work:

“You need to get your calories from somewhere should it be from carbohydrate or fat?” — Petro Dobromylkyj

If I was forced to interpret Petro’s poem, I would say that he’s trying to tell us that carbohydrates reassure men that they can be masters of their own reality—but then turns around and says that actually, reality is not real.

Another interpretation, which sounds less plausible, could be that one must decide where to obtain their fuel from: carbohydrate or fat.

While the blogosphere has been polluted with the idea that “using fat as fuel” is somehow more desirable than glucose, in this article, I intend to describe how lipolysis (i.e., the liberation of free fatty acids into the blood) is a feature of stress, disease and aging.
Lazy Reader Summary:

• Glucose and oxygen, which are substrates for efficient energy production, are the two most basic anti-stress substances
• Carbon dioxide (CO2), which is produced under the influence of active thyroid hormone, is needed to use glucose and oxygen efficiently
• Stress liberates free fatty acids (non-esterified fatty acids or NEFA) into the blood for use as fuel
  • The use of free fatty acids as fuel supplies less carbon dioxide than the complete oxidation of glucose
  • The liberation of free fatty acids into the blood interrupts the use of glucose in the short- and long-term
  • Over time, free fatty acids damage the cell’s highly evolved ability to produce oxidative energy (i.e., glucose to carbon dioxide)
• Those with obesity and diabetes have markers suggestive of stress and the production of energy through inefficient glycolysis (i.e. glucose to lactic acid):
  • Increased blood levels of adrenaline
  • Increased blood levels of cortisol
  • Increased blood levels of lactate
  • Reduced respiratory quotient (i.e., less carbon dioxide produced)
  • Increased reliance on free fatty acids as fuel
  • Decreased thermogenesis upon food ingestion (especially carbohydrate)
• Low-carb high-fat (LCHF) diets may have short-term therapeutic effects (e.g., if one loses weight or reduces allergenic/inflammatory substances that were being consumed previously)
• In terms of reversing the degenerative effects of stress, LCHF diets are mostly counter-productive as they simulate the stress metabolism
• People lose fat on diets that aren’t LCHF
• Calcium, fructose, aspirin, niacinamide, and the fat soluble vitamins are therapeutic aids to restore normal glucose metabolism

 Anti-Stress Factors: Glucose, Oxygen & Carbon Dioxide
In my first guest post on 180 Degree Health we chatted about stress increasing our energy requirements. In this context, glucose and oxygen, which are substrates for efficient energy production, can be thought of as the two most basic anti-stress factors.
We also briefly went over carbon dioxide’s role in stress and how the complete oxidation of glucose (i.e., mitochondrial respiration) supplies more carbon dioxide than the oxidation of fat.
In addition to allowing cells, tissues, and organs to absorb oxygen, carbon dioxide has some other interesting qualities:

• Carbon dioxide is an anti-inflammatory, opposing the production of pro-inflammatory lactic acid
• Carbon dioxide has been referred to as a “cardinal adsorbent,” meaning that it has a powerful controlling influence in restoring order and coherence to the entire organism
• Carbon dioxide maintains cellular ion gradients (i.e., so that the cell retains far more potassium than sodium and is able to excrete calcium while binding magnesium) 

Carbon Dioxide? Big Whoop… Turn me into a fuggin’ Fat-Burning Beast Roddy!
Free Fatty Acids In The Stress Response
As I’ve mentioned previously, Hans Selye first introduced the concept that in response to a wide range of stressors (e.g., darkness, low blood sugar, toxic drugs, loud noises, forced exercise, etc.), the hypothalamic-pituitary-adrenal (HPA) axis is invariably activated and there is an increase in cortisol secretion. This is an adaptive, life-saving reflex in the short-term, but when the exposure to stressors is excessive or prolonged, degenerative processes are set in motion, which is ultimately a result of failing adaptive mechanisms and inability to generate sufficient energy.
Additionally, Selye often pointed out that 1) stress is unavoidable and 2) the impact of stress is proportional to how we perceive it (i.e., stress before a gnarly hot make out is not the same as being hungry and going without food for 24 hours, however both stressors would transiently increase energy requirements).

Meeting these energy demands requires the efficient use of glucose and oxygen by living cells. A deficiency of either one requires a “higher functioning” of our adaptive stress hormones to compensate for the reduced energy supply. A hormone central in this adaptive response is adrenaline.

A healthy person is able to store a meaningful amount of glucose in the form of hepatic glycogen (the muscles use their glycogen for themselves). When a stress is encountered that can’t quickly be overcome, adrenaline, which is released from the adrenal glands (and noradrenaline to some extent, which is predominantly released from the sympathetic nerve endings), stimulates the breakdown of hepatic glycogen, releasing stored glucose into the blood.

At the same time, adrenaline (along with glucagon, which has an inverse relationship with insulin) stimulates fatty acid mobilization, which serves as an alternate fuel source to glucose, from adipose tissue and, in a vicious cycle, activates the HPA axis, amplifying the stress metabolism.

Selye notes in his book The Stress of Life that blood levels of free fatty acids, similar to cholesterol, is a marker for stress:

“The elevation in certain blood lipid substances, such as cholesterol and free fatty acids, are comparatively simple to estimate, although they do require a chemical laboratory. Rises in STH, glucagon, insulin and prolactin are not only more difficult to determine, but also less reliable indicators of stress reactions in man.” – Hans Selye

  
So “stress” releases fat into the blood… Big deal… Roddy…

In 1963 P.J. Randle and his colleagues described the inhibition of the use of glucose by elevated levels of free fatty acids as an immediate physiological phenomenon.  For example, brief bouts of intense exercise or fasting will raise free fatty acid levels, which will thereafter be used for fuel in preference to glucose, until glucose can be supplied (insulin suppresses the use of free fatty acids).

Over time, however, the chronic exposure to free fatty acids leads to a myriad of toxic effects, such as damage to the energy generating apparatuses of cells and an increase in the prostaglandin modulation of the aromatase enzyme, which creates new estrogen. These are just some of the many long-term consequences.

As evidence for the role of free fatty acids in these long-term degenerative conditions, consider some of the common features between obesity and diabetes:

• Reduced respiratory quotient (i.e. less carbon dioxide is produced)
• Increased levels of lactate in the blood of diabetics (i.e., energy production through glycolysis instead of our high evolved oxidative metabolism)
• Decreased heat production (thermogenesis) upon the ingestion of food, especially carbohydrate
• Increased levels of free fatty acids (generally)
• Increased levels of adrenaline, which initiates the stress response
• Increased levels of cortisol, which sustains the stress response
•  

Is Low Carb a Tool? Possibly Maybe, Probably Not

In a recent article it was mentioned that HFLC diets are simply a “tool in the toolbox” for those who are “metabolically broken”. More specifically that ‘if you are insulin resistant, have fat in your belly or not sleeping well, then you should limit your carbohydrate intake below 50-110g…’

To recap, “stress” is anything that increases our energy demands, and glucose and oxygen are the basic substrates needed for efficient energy production.

A HFLC diet aims to “treat” poor glucose tolerance (a sign of stress) by replacing carbohydrate with fat; however, the excessive oxidation of fats (especially when polyunsaturated) impairs the cell’s ability to oxidatively metabolize glucose to carbon dioxide, water, and hydrogen. 

In this context, a HFLC diet can be conceived as a diet that activates the stress metabolism.

Uhhh… Yeah whatever Roddy, I lost fat and I feel fuggin’ so badass on HFLC. Fat FTW!!1

Losing weight is part of the equation, and any diet that induces weight loss is likely to increase metabolic efficiency. However, there may be a couple of reasons for the initial “success” of low-carbers:

• As Andrew Kim has pointed out, insulin resistance is not necessarily induced on hypocaloric HFLC diets because fatty acid oxidation keeps up with fatty acid mobilization. In other words, you are burning through fat at an accelerated rate.
• As Matt has written about in Catecholamine Honeymoon, some stress hormones have anti-depressant and anti-inflammatory actions. Similar to fasting, this can provide a false sense security with one’s health (monitoring pulse and body temperature can help one avoid this problem).
• LCHF diets exclude numerous foods that could cause inflammation or allergies.

 

Look, Roddy, I get it, but if I don’t use fat as fuel, I will never lose any weight. Everyone knows that.

 

“Healthy” fat loss is most likely a combination of keeping the metabolic rate up, consuming a nutrient-dense diet, and getting sufficient calories per your needs (e.g., stress and activity levels) – the basic message of Diet Recovery 2 and most of the material on this site.

Suppressing lipolysis doesn’t mean that you will never burn fat for energy. In fact, large skeletal muscles prefer saturated fats as a source of fuel while at rest, as does the heart’s myocardium.
If you take away anything from this article, let it be that the hormones that mobilize fatty acids are the same hormones involved in the degenerative effects of stress. These hormones have short-term protective qualities (i.e., survival), but long-term negative effects such as immune system suppression (cortisol dissolves the thymus and renders us susceptible to infections and food allergies) and thyroid inhibition (cortisol interrupts the conversion of thyroxine to triiodothyronine).

Practical Application: Niacinamide, Aspirin & Fructose



Simple, yet effective, strategies like consuming more carbohydrate than protein (i.e. protein is insulinogenic and alone uncomfortably lowers blood sugar), avoiding polyunsaturated fats – like corn oil just to name one common source (which damage the energy producing apparatuses of the cell and decrease the rate of energy generation), and, for those who have blood sugar control issues, consuming fat, protein, and carbohydrate together can help to achieve steady blood sugar levels throughout the course of a day.

Niacinamide (not niacin or nicotinic acid) and aspirin (with vitamin K) both suppress lipolysis and can be considered rational treatments for those with advanced cases of insulin resistance.

Despite the irrelevant “evolutionary” interpretation of fructose, in the context of supporting the known factors that influence energy production, fructose (along with glucose):

• Improves insulin sensitivity
• Bypasses and activates key steps in glycolysis that are inhibited in people with poor glucose tolerance
• Restores diet-induced thermogenesis and carbon dioxide levels to near normal more than glucose alone does

Increased parathyroid hormone correlates with insulin resistance and can be suppressed with enough dietary calcium, vitamin D, and vitamin K. Fructose, by depleting intracellular phosphate, decreases blood parathyroid hormone levels, too. 

References:

• www.raypeat.com
• www.andrewkimblog.com
• www.pranarupa.wordpress.com

The man who ate 25 eggs per day: What does this case really tell us? - Health Correlator

Health Correlator: The man who ate 25 eggs per day: What does this case really tell us?

Many readers of this blog have probably heard about the case of the man who ate approximately 25 eggs (20 to 30) per day for over 15 years (probably well over), was almost 90 years old (88) when the case was published in the prestigious The New England Journal of Medicine, and was in surprisingly good health (1).

The case was authored by the late Dr. Fred Kern, Jr., a widely published lipid researcher after whom the Kern Lipid Conference is named (2). One of Kern’s research interests was bile, a bitter-tasting fluid produced by the liver (and stored in the gallbladder) that helps with the digestion of lipids in the small intestine. He frames the man’s case in terms of a compensatory adaptation tied to bile secretion, arguing that this man was rather unique in his ability to deal with a lethal daily dose of dietary cholesterol.

Kern seemed to believe that dietary cholesterol was harmful, but that this man was somehow “immune” to it. This is ironic, because often this case is presented as evidence against the hypothesis that dietary cholesterol can be harmful. The table below shows the general nutrient content of the man’s daily diet of eggs. The numbers in this and other tables are based on data from Nutritiondata.com (3), in some cases triangulated with other data. The 5.3 g of cholesterol in the table (i.e., 5,300 mg) is 1,775 percent the daily value recommended by the Institute of Medicine of the U.S. National Academy of Sciences (4).

As you can see, the man was on a very low carbohydrate diet with a high daily intake of fat and protein. The man is described as an: “… 88-year-old man who lived in a retirement community [and] complained only of loneliness since his wife's death. He was an articulate, well-educated elderly man, healthy except for an extremely poor memory without other specific neurologic deficits … His general health had been excellent, without notable symptoms. He had mild constipation.”

The description does not suggest inherited high longevity: “His weight had been constant at 82 to 86 kg (height, 1.87 m). He had no history (according to the patient and his personal physician of 15 years) of heart disease, stroke, or kidney disease … The patient had never smoked and never drank excessively. His father died of unknown causes at the age of 40, and his mother died at 76 … He kept a careful record, egg by egg, of the number ingested each day …”

The table below shows the fat content of the man’s daily diet of eggs. With over 14 g of omega-6 fat intake every day, this man was probably close to or in “industrial seed oils territory” (5), as far as daily omega-6 fat intake is concerned. And the intake of omega-3 fats, at less than 1 g, was not nearly enough to balance it. However, here is a relevant fact – this man was not consuming any industrial seed oils. He liked his eggs soft-boiled, which is why the numbers in this post refer to boiled eggs.

This man weighed between 82 to 86 kg, which is about 180 to 190 lbs. His height was 1.87 m, or about 6 ft 1 in. Therefore his body mass index varied between approximately 23 and 25, which is in the normal range. In other words, this person was not even close to obese during the many years he consumed 25 eggs or so per day. In the comments section of a previous post, on the sharp increase in obesity since the 1980s (6), several readers argued that the sharp increase in obesity was very likely caused by an increase in omega-6 fat consumption.

I am open to the idea that industrialized omega-6 fats played a role in the sharp increase in obesity observed since the 1980s. When it comes to omega-6 fat consumption in general, including that in “more natural” foods (e.g., poultry and eggs), I am more skeptical. Still, it is quite possible that a diet high in omega-6 fats in general is unhealthy primarily if it is devoid of other nutrients. This man’s overall diet might have been protective not because of what he was not eating, but because of what he was eating.

The current debates pitting one diet against another often revolve around the ability of one diet or another to eliminate or reduce the intake of a “bad thing” (e.g., cholesterol, saturated fat, carbohydrates). Perhaps the discussion should be more focused on, or at least not completely ignore, what one diet or another include as protective factors. This would help better explain “odd findings”, such as the lowest-mortality body mass index of 26 in urban populations (7). It would also help better explain “surprising cases”; such as this 25-eggs-a-day man’s, vegetarian-vegan “ageless woman” Annette Larkins’s (8), and the decidedly carnivore De Vany couple’s (9).

The table below shows the vitamin content of the man’s daily diet of eggs. The vitamin K2 content provided by Nutritiondata.com was incorrect; I had to get what seems to be the right number by triangulating values taken from various publications. And here we see something interesting. This man was consuming approximately the equivalent in vitamin K2 that one would get by eating 4 ounces of foie gras (10) every day. Foie gras, the fatty liver of overfed geese, is the richest known animal source of vitamin K2. This man’s diet was also high in vitamin A, which is believed to act synergistically with vitamin K2 – see Chris Masterjohn’s article on Weston Price’s “activator X” (11).

Kern argued that the very high intake of dietary cholesterol led to a sharp increase in bile secretion, as the body tried to “get rid” of cholesterol (which is used in the synthesis of bile). However, the increased bile secretion might have been also been due to the high fat content of this man’s diet, since one of the main functions of bile is digestion of fats. Whatever the case may be, increased bile secretion leads to increased absorption of fat-soluble vitamins, and vitamins K2 and A are fat-soluble vitamins that seem to be protective against cardiovascular disease, cancer and other degenerative diseases.

Finally, the table below shows the mineral content of the man’s daily diet of eggs. As you can see, this man consumed 550 percent the officially recommended daily intake of selenium. This intake was slightly lower than the 400 micrograms per day purported to cause selenosis in adults (12). Similarly to vitamins K2 and A, selenium seems to be protective against cardiovascular disease, cancer and other degenerative diseases. This man’s diet was also rich in phosphorus, needed for healthy teeth and bones.

Not too many people live to be 88 years of age; many fewer reach that age in fairly good health. The country with the highest average life expectancy in the world at the time of this writing is Japan, with a life expectancy of about 82 years (79 for men, and 86 for women). Those who think that they need a high HDL cholesterol and a low LDL cholesterol to be in good health, and thus live long lives, may be surprised at this man’s lipid profile: “The patient's plasma lipid levels were normal: total cholesterol, 5.18 mmol per liter (200 mg per deciliter); LDL, 3.68 mmol per liter (142 mg per deciliter); and HDL, 1.17 mmol per liter (45 mg per deciliter). The ratio of LDL to HDL cholesterol was 3.15.”

If we assume that this man is at least somewhat representative of the human species, and not a major exception as Kern argued, this case tells us that a diet of 25 eggs per day followed by over 15 years may actually be healthy for humans. Such diet has the following features:

- It is very high in dietary cholesterol.

- It involves a high intake of omega-6 fats from animal sources, with none coming from industrial seed oils.

- It involves a high overall intake of fats, including saturated fats.

- It is fairly high in protein, all of which from animal sources.

- It is a very low carbohydrate diet, with no sugar in it.

- It is a nutritious diet, rich in vitamins K2 and A, as well as in selenium and phosphorus.

This man ate 25 eggs per day apparently due to an obsession tied to mental problems. Repeated attempts at changing his behavior were unsuccessful. He said: “Eating these eggs ruins my life, but I can't help it.”

Posted by Ned Kock at 4:00 AM

Why Yogurt and Probiotics Make You Fat and Foggy - Dave Asprey

Why Yogurt and Probiotics Make You Fat and Foggy:

Yes, you read the title of this post correctly. You’re about to read how yogurt and some probiotics negatively affect our gut bacteria, which is an unknown culprit in making people fat and foggy headed.

For the past 30 years, obesity and autoimmune disease rates have been on a steady rise. At the same time, a little-known condition called histamine intolerance has become much more common. It’s a challenge to figure out the root causes and common denominators for these three seemingly unrelated health trends.

Lots of research shows that an unhealthy gut contributes to obesity, diabetes, rheumatoid arthritis, autism, depression, and chronic fatigue. The gut biome (intestinal bacteria), your diet, and the gut lining determine gut health. Modern lifestyle factors like the overuse of antibiotics, and diets high in processed, preserved, and histamine producing foods (i.e. most conventional yogurt), all contribute to an unhealthy gut biome. To repair an unhealthy gut and decrease histamine intolerance you need to eat an anti-inflammation diet, minimizing histamine producingbacteria and maximizing histamine degrading bacteria.

This isn’t just science to me – it’s personal. My history of 15 years of heavy antibiotic use for chronic sinus infections as a young man set me up to have a histamine intolerance. Biohacking that problem helped me to discover the histamine connection years ago, but the link to the gut biome was quite elusive.

Why Your Gut Biome has Changed and Why Probiotics Have Become So Important

The human gut biome (microbiome) consists of about 100 trillion bacteria cells – more than  10 times more than there are human cells in your body. You could even start to think of your gut biome as a significant organ in your body, so keeping it healthy and balanced is essential to reduce disease and optimize performance. As we learn more about the makeup of good and bad bacteria in the gut biome, researchers are also doing cutting edge DNA microbiome sequencing to show how people’s gut biomes are changing on a population level.

Gut biomes are becoming imbalanced because there are less good bacteria and more bad bacteria available in modern lifestyles and the standard American diet. When microbiota balance is out of whack, your body develops chronic inflammation, which can become autoimmune disease or other serious health problems. New research even suggests that diabetes may be an autoimmune disease triggered by poor gut health.¹

By now, most people know that one contributor to a broken microbiome is overuse of antibiotics. Antibiotics may wipe out whatever bad bacteria you were hoping they would, but they can also clear your system of the really good bacteria that promote a healthy gut. A number of studies show that even a single course of antibiotics can permanently alter the gut flora.^2,3

Aside from antibiotics overuse, poor diets and environmental toxins also wreak havoc on the gut by wearing down the protective barriers of the intestinal walls, eventually creating a leaky gut. As I’ve written previously, foods that are heavily processed, preserved, and filled with chemicals and toxins, damage gut health. Common types of these gut-damaging foods include: gluten, processed meats, sugar, most alcohol, mold toxins from coffee and chocolate, and more. These foods increase histamine levels, which in part is due to bad bacteria. I will go into more detail about histamine inducing bacteria in foods later in this post.

One of the reasons I’m such a fan of fresh, organic, local meat and vegetables is that our gut bacteria ultimately are related to our soil bacteria. Soil bacteria are the microbiome of the planet. Industrial agriculture has permanently modified soil organisms – molds and bacteria – so that they produce more toxins than ever before in history. The genes that form those toxins get shared with the bacteria growing in your gut.

Since the advent of antibiotics, scientists have been all over fighting bad bacteria. Now they are beginning to understand the importance of good bacteria and microorganisms in our guts. This “good bacteria” theory led to taking supplemental probiotics as the go-to way to help re-populate our guts after courses of antibiotics or other stressors. Although some probiotics are good for you, sadly (for yogurt companies especially), most manufactured probiotics are only minimally effective at re-populating the gut biome. It is becoming apparent that not all strains of probiotics interact with the gut in the same way.

Histamine Intolerance and Which Bacteria to Avoid

Disturbance in gut biome also plays a significant role in creating the recent rise in histamine intolerance. Histamine intolerance is the result of an imbalance between the breakdown of histamine and its buildup in the gut. This is generally caused by a deficiency in the DAO enzymes (found in intestinal mucosa) that helps metabolize and breakdown dietary sources of histamine.

A histamine overload leads to increased inflammation and many other symptoms including: skin irritation, hives, throat tightening, increased heart rate, nasal congestion, migraines, fatigue, heartburn, reflux, and weight gain.⁴ Unlike other food allergies and sensitivities, the response from histamine intolerance is cumulative and not always immediate, so it is harder to pin point right away. ^5,6

This is personal – I’m histamine intolerant but have been able to reduce my intolerance dramatically following the advice I’m sharing in this post.

**Sneak peak into a future post: Histamine is not the only bioactive substance that can lead to histamine intolerance. Biogenic amines also interact with DAO enzymes in the gut.**

Although there are some genetic causes for a decrease in the production of DAO enzymes, the change in people’s gut biome is also responsible for histamine intolerance. Even if someone has a normal production of DAO enzymes, the levels may still be insufficient when placed against high concentrations of histamine-rich foods and histamine producing bacteria.

Many of the histamine-rich foods are found in the red (toxic) areas of the Bulletproof Diet infographic, but some common sources of histamine-producing foods are surprising. The following foods often have higher histamine contents or help release stored histamine:

• Matured or fermented foods (depending on the bacteria and yeasts that are involved in the process): Sauerkraut, Kombucha, pickles, fermented SOY products, soy sauce, fish sauce,fermented coffee (Upgraded Coffee is safe). Some fermented foods are acceptable as long as it doe not cause a negative reaction.
•  Microbiologically produced foods: Most yogurt, buttermilk, kefir, mature cheese, sauerkraut, wine (especially reds)
• Processed, smoked, and fermented meats: Lunchmeat, crappy bacon, sausage, pepperoni, salami, etc.
• Alcohol: Red wine, white wine, champagne, beer
• Yeasty Foods: breads made with yeast
• Certain Vegetables, Fruit, and Nuts: tomato, canned vegetables, strawberries, kiwi, pineapple, peanuts, cashews, walnuts, and more.

Different types of bacteria and probiotics also play a part in histamine regulation. Some probiotics are necessary for proper gut function (where histamine lowering enzymes DAO form), but some strains actually raise histamine levels. The different strains of studied probiotics are categorized as (1) histamine producing bacteria, (2) neutral bacteria, or (3) histamine degradingbacteria.^7-1

1. Histamine producing bacteria: Lactobacillus casei, Lactobacillus reuteri, and Lactobacillus bulgaricus (Found in most yogurts and fermented foods).
2. Neutral bacteria: Streptococcus thermophiles (also in yogurt) and Lactobacillus rhamnosus (shown to down regulate histamine receptors and up-regulate anti-inflammatory agents)
3. Histamine degrading bacteria: Bifidobacterium infantis (found in breast milk), Bifidobacterium longum, Lactobacillus plantarum, and some soil-based organisms.

Some of these bacteria form histamine when they break down protein in foods, even vegetables, whether the food is in your gut or fermenting in your kitchen. Now you know why I’m skeptical about throwing a bunch of cabbage into a bucket to let it ferment. You just don’t know what you’re getting.

The Probiotic Bulletproof Coffee Failed Experiment

Four months ago, I had a brilliant idea. I’d add a prebiotic (food for probiotics) called fructooligosaccharide to my Bulletproof coffee in the morning, and take a probiotic with it. Over the last decade, I estimate I’ve spent upwards of $25,000 on various strains of probiotics to fix my gut, including the time I took pig whipworm eggs. Anyway, I took an “acidophilus pearl” capsule because those were convenient and I was out of my normal probiotic. The one I took had lactobacillus casei, a histamine producing bacteria in it.

The result? I gained 10 pounds in seven days, with a noticeable inflammation in the gut. I stopped the probiotics and it took 7 days to lose the weight.

Probiotic supplementation is a catch-22 and you should not just grab whatever has the best label on the shelf. If you have histamine intolerance, or you want to avoid developing it, experiment with avoiding histamine producing bacteria and focus on histamine degrading or neutral bacteria.

So just toss out the Lactobaccillus casei from your cupboards and fill your refrigerator with Bifidobacterium longum, right?! Uh… yeah… The good news is there are protocols, diets, and product already developed to help you reduce histamine-rich foods, avoid histamine producing bacteria, and consume more histamine degrading bacteria.

3 Ways to a Healthy Gut Biome and Reduce Histamine Intolerance

#1) Follow the Bulletproof Diet to heal your gut:

Eat a low histamine, anti-inflammatory diet like the Bulletproof® Diet as the primary way to protect your gut and reduce histamine intolerance. Eating prebiotic foods that selectively stimulate the growth of good bacteria in your gut is also helpful. Prebiotic foods in the ‘green portions’ of the Bulletproof diet include: Jerusalem artichoke, avocados, and vegetables high in soluble fiber like sweet potatoes, Brussels sprouts, asparagus, and turnips. Onions are in the yellow zone because of what they do to alpha brain waves, but they also have prebiotics in them.

Self-tracking tools like the Bulletproof Food Sense App help to detect physiological responses to foods you are sensitive too that may be due to excess histamine concentration. Although histamine intolerance can be difficult to diagnose, one of the common symptoms is an elevated heart rate. Using the Food Sense App after meals (as instructed) will use the iPhone’s camera sensor to measure your heart rate and compare it to your baseline heart rate. If there was an increase of more than 16 beats per minute, then this signifies a food sensitivity and helps you zoom in on gut wrecking or histamine-rich foods.

#2) Reduce histamine producing bacteria

Avoid histamine producing bacteria like Lactobacillus casei, Lactobacillus reuteri, and Lactobacillus bulgaricus that are mostly commonly found in the majority of yogurts andfermented foods, especially when they are not balanced by other species. Rampant unbalanced focus on lactobacillus in yogurt has led to this problem.

#3) Increase histamine degrading bacteria

Finding ways to get more histamine degrading bacteria into your diet can be difficult, but is great for gut health and key to reducing histamine intolerance. High phenol foods like blueberries, coffee, and chocolate can feed a type of gut bacteria called firmacutes.

My favorite (best tasting) source of balanced bacteria is a yogurt-like product, called Amasi, that contains 30 carefully controlled strains of bacteria. Traditionally, Amasi is the renowned drink of the Masai warrior tribes in Northern Tanzania and Kenya and is known for its rich variety of beneficial bacteria and highly bioavailable nutrients.

As you might have heard on podcast episode #47 with Jordan Rubin, founder of Beyond Organic and creator of Amasi, he replicated the Masai tribes’ production system to produce Amasi from grass fed, antibiotic free, cow’s milk. Rubin even went to the extent to make sure he used the same genetic breed of the Masai’s cows to assure they have non-inflammatory kind of casein (Beta casein A2).

The fermentation of the Amasi is influenced by key histamine degrading bacteria: Lactobacillus plantarum, Bifdocaterium lactis, and Bifidobacterium longum.^13,14 These particular strains not only lower histamine levels, reduce inflammation, and improve digestion, but Amasi as a whole food helps improve absorption of specific nutrients such as vitamin B6, B2, and K, folic acid, niacon, and zinc.

MLM alert – Beyond Organic, the creator of Amasi, is a multilevel marketing company. I despise that business model because it usually victimizes needy people, and it leads to low quality or high prices. Long discussions with Jordan and an evaluation of his standards and pricing lead me to believe that Beyond Organic is not out to victimize people and is charging a fair price for impossibly high quality dairy. I did not decide to mention a MLM company lightly and did so after great diligence. If you don’t like it that I’ve made this decision, I invite you either accept it or unsubscribe. It is a decision made with integrity.

Beyond Organic has gone to great lengths to do everything right in creating a truly transformative dairy product. I have never seen anything like it and Amasi is the only yogurt-like food my body has been able to digest flawlessly, and it tastes great! Amasi is a great way to allow a little bit of yogurt into your life and still feel perfectly normal afterwards.

This is why I worked with Beyond Organic to create customized Bulletproof packs at a special discounted rate for the Bulletproof Community to try these incredible products yourselves. TheBulletproof® Packs were personally crafted to include an assortment of Bulletproof approved foods and beverages that will help upgrade your gut health and mental performance, including: Amasi, Omega powder, grass-fed low histamine beef jerky, almonds, and herbs.

Check out the Beyond Organic Bulletproof Packs here.

Click to read the complete list of references.