Below are some links on nutritional ketosis and some of the benefits. And I have some notes I’m putting together for a sort of nutrition lecture so you may skip that if you are just looking for links and videos below. This is now more than just about ketosis as I have added a couple of videos by Dr. Lustig of UCSF. . .
There are, as you know, essential fats, proteins, vitamins, minerals and other cofactors but interestingly, there are no essential carbohydrates. That might be our first clue that a nutritional plan that revolves around carbohydrate laden foods might not be in our best interest. One could live quite well with no carbohydrates so it’s no wonder that many bad things can happen when we rely on them for a huge part of our caloric needs. Our body is indeed able to handle them, but only in limited amounts.
Some dietary excesses can be handled more easily. Kidneys handle water and electrolyte and nitrogenous excesses by excretion. Fats are burned or stored depending on their structure. Proteins can be stored in small amounts, the excess being excreted and used as a glucose source. Carbohydrates are used and stored as glycogen but there is a storage limit of around a couple thousand Calories. By the way, I’ll use calories with a big ‘C’ to represent kilocalories as is common. Excess carbohydrates, unfortunately, cannot be excreted and instead are transformed into long chain fatty acids and esterified onto a glycerol backbone to yield triacylglyerides or what is commonly called a triglyceride to be stored in adipose tissue.
The process of carbohydrate overload on this system produces an excess of fat in adipose as well as all body tissues. The constant flood of dietary sugars beats on the glucose regulatory system of the body, primarily guided by the hormone, insulin. As a result, excess fat accumulates in all tissues including muscle and hepatic tissue. Insulin insensitivity begins to develop and the spectrum of metabolic syndrome develops from what I believe should be termed ‘carbohydrate poisoning’.
I’ll skip to low carb nutrition plan.
Reduced carbohydrate diet is not only tolerable but possibly the most beneficial and certainly sustainable and tasty. On the lowest side of the carbohydrate dietary spectrum, the human body begins to rely on it’s primary fuel source, fat, for energy. While the brain needs some glucose, it does quite well as does the rest of the body, running on small carbon fragments that can be pulled directly into the cell’s energy core in the form of ketone bodies which are simple two and three carbon compounds. Human studies have shown the brain to function well with a serum glucose as low as 25 in keto adapted individuals.
Here is a lecture by Jeff Volek on ketosis and it’s benefits
Here is a great lecture by Dominique D’Agostino on metabolic implications of nutritional ketosis. Particularly fascinating is it’s implications in fighting cancer.
Another I just noted. Short, but I haven’t listened. Looks good and possibly the same as above.
is a website that presents podcasts from trail running gurus on different aspects of trail running. Many of these are related to nutrition, which, as you can imagine, is a concern for any endurance sport. In a marathon or beyond, one will end up with a net negative calorie balance. For many this may mean a ‘bonk’ at some point as the body’s carbohydrate reserves of a couple thousand Calories are depleted.
However, even the leanest runner has at least 50,000 Calories of fat storage, perfectly adequate for the energy demands of a long run if that runner is adapted to burn fat for energy. (Edit here . . .)
The podcast below is a fantastic discussion of the health benefits of a low carb and nutritional ketosis diet. Some of the practical issues with attaining such a diet are discussed. Our food infrastructure from grocery shopping to nutritional mindset are discussed and are, unfortunately, biased toward pitifully unhealthy choices. Listen to this podcast. It’s fairly long, so enjoy it on the treadmill or during a run or in the car perhaps
Click the link and then click on ‘podcast options’ to select a download or a streaming option.
Tim Ferriss is an accomplished author and podcaster with a number of interesting concepts for health, happiness and productivity. I’m throwing in this Google interview Q&A session because he discusses so many interesting points, only a few of which are nutrition based. The title topic is only a very small part of the 1.25 hour interview.
6/30/2017 Two videos added
An excellent video exposing the nutritional disaster brought to the world by extremely faulty logic and corrupt policy.
More from Dr. Lustig. If you like Sugar: The Bitter Truth then this one will suit you. There is some overlap but this vid is a good compliment to the one on Sugar.
Stay away from statins for the most part – (need work on this part)
I plan to expand this section and do my own research but the bottom line is this:
- There is correlation but not causation between hyperlipidemia and heart disease. This means that dyslipidemia is associated with but not per se the cause of heart disease. These lipid markers are affected by many things from genetics, age and lifestyle (nutrition, exercise, sleep, stress). Note that what I termed ‘lifestyle’ are the only things we can change.
- Treatment with statins only lowers these markers while changing neither the cause nor risk for morbidity and mortality. Studies involving treatment with statins are extremely flawed in too many ways to discuss there. But briefly they were all funded by Pfizer and other companies hoping to cash in on the statin market. Next, they report relative risk and not absolute risk in a rather deceptive way. For ex. In one study (these numbers are approx but fairly accurate) 4000 pts were studied prospectively. The morbidity (for very specific cardiovascular ailments) was 35 in the control group and 25 in the statin group. That is a difference of 10 out of 35. So Pfizer reported a 10/35 or 28% reduction in morbidity with the use of statins. However, the real or absolute risk reduction is 10 / 4000 or 0.25% reduction in morbidity. That is, your chance of a benefit is 1 in 400 and that is if you really believe they even did an unbiased study.
- Now look at the risks of taking statins – Very high complication rate – muscle problems, well documented cognitive issues. Diabetes risk and severity even goes up by an absolute risk of 20%. However, those risks are not discussed in much detail.
- a marker for those at risk of heart disease from other causes.
Next section – under construction
Jason Fung – very good into on the benefits of IF and why it is really the only way to eat . . as our bodies are designed.
Intermittent Fasting for Weight Loss w/ Jason Fung, MD
Look at the graph for energy sources vs time here:
How to Maximize Fat Burning Dr Jason Fung Part II
This is really good. Answers some things I have wondered about. Conventional thought – middle diagram. “Cells are resistant – give more insulin” – wrong. What actually happens – cell overflow with glucose (fat) – now they malfunction all over the body. Solution – cut the glucose. Also, he confirms what I have wanted to hear – that panc beta cells do not ‘burn out’. They simply, like the liver, cease to function when crammed with fat and return to normal when starved of glucose.
He also confirms the thoughts so well explained by Lustig re fructose – it can only be used by the liver and is devastating there.
Why dieting and exercising doesn’t work (it doesn’t)
Movie: Magic Pill – good about low carb, ketogenic and IF click this link for imdb site on this movie
David Perlmutter – Ketogenic Diet, Carbs & Gut Bacteria