Sunday, May 22, 2016

Saturated Fat Does a Body Good

One of my November, 2015 Wise Traditions talks is now available online as an article:

Saturated Fat Does a Body Good

A few things you can find in the article:
  • Saturated fat is about specific foods, not animal foods vs. plant foods; the diets richest in saturated fat derive it from coconut, and the American diet is moderate in saturated fat, not high in saturated fat.
  • Saturated fats play essential roles in membranes and as additions to proteins that serve as anchors and switches.
  • There are some hints from fruit flies that stearic acid could be beneficial to Parkinson's and mitochondrial dysfunction.
  • MCTs and butyrate support energy metabolism and butyrate supports intestinal health; these are all saturated fats.
  • Obtaining the fat we need in the diet may help spare us from having to make it, and this may spare NADPH needed for antioxidant defense, detoxification, and nutrient recycling. But this may only be relevant at very low intakes of fat.
Enjoy!

Friday, May 20, 2016

The Daily Lipid Podcast Episode 10: How to Know if Your Genetics Contribute to Your Sensitivity to Blue Light and Poor Sleep, and What to Do About it

In this episode, I show you how you can determine whether your genetics are contributing to your sensitivity to blue light, poor sleep, and poor daytime alertness, and what you can do about it. Specifically, I look at the research showing that variations in the gene for the vitamin A-dependent protein melanopsin underlie sensitivity to blue light and I teach you how to figure out your own genetics for this protein using a 23andMe account (they don't have a health report for it, but the hack around that is easy).



Listen on ITunes or Stitcher.
Click here to stream.
Right-click (control-click on the Mac) here and choose "save as" ("save link as" on Mac) to download.
Subscribe in your own reader using this RSS feed.


Check out the show notes below for references and handy instructions on how to put this material to practical use.

Wednesday, May 11, 2016

The Daily Lipid Podcast 9: Balancing Calcium and Phosphorus in the Diet, and the Importance of Measureing Parathyroid Hormone (PTH)

In this episode, I answer a listener's question about whether I am worried about my phosphorus intake and whether a high phosphorus intake is ok as long as it is balanced by calcium. I describe the biochemistry and physiology of the system that regulates calcium and phosphorus, their distribution in foods, how to determine the right balance in the diet, and how to use parathyroid hormone (PTH) as a blood measurement to assess whether the dietary balance is working for an individual.

 
Listen on ITunes or Stitcher.
Click here to stream.
Right-click (control-click on the Mac) here and choose "save as" ("save link as" on Mac) to download.
Subscribe in your own reader using this RSS feed. 



Before moving on to the show notes, check out my new logo above! With a very small investment I got this from 99Designs. I'm really happy with it as a low-cost replacement for what I had before and I want to thank all the people who rated and commented on the designs when I circulated the request on Facebook and Twitter.

Wednesday, May 4, 2016

The Daily Lipid Podcast Episode 8: The Two-Minute Hack Every Computer Junkie Should Be Doing for Their Wrists

In this short episode, I describe how voodoo flossing my computer-damaged wrists has made a tremendous difference in my ability to tolerate weight lifting (especially Olympic lifting) without wrist pain. I don't think you need to lift weights to benefit from this (though I think you should lift weights). I think this is something that has the potential to provide great benefit to anyone who uses a computer a lot.

Tuesday, May 3, 2016

The Daily Lipid Podcast Episode 7: The Many Uses of Yoga Blocks Around the House, and Why a Standing Desk Isn't Enough

In this episode I describe why a set of two yoga blocks has been one of my best low-cost investments in the last year, playing a variety of unexpected roles around my apartment, and allowing me to make major strides in increasing the diversity of positions I can work in to get a healthier level of hip mobility. 

Squatting at the gym or the CrossFit box is great, but you should also be able to squat at rest and use it as a regular working position. This picture shows you how to do that on two stacked yoga blocks.



Listen on ITunes or Stitcher.
Click here to stream.
Right-click (control-click on the Mac) here and choose "save as" ("save link as" on Mac) to download.
Subscribe in your own reader using this RSS feed.

Read on for the show notes.

Monday, May 2, 2016

The Daily Lipid Podcast Episode 6: Why "Glycation" Is a Bad Reason to Restrict Carbs

In this episode, I respond to a listener's question about whether glycation is a good argument against a high-carbohydrate diet. I agree that we should avoid refined carbs and empty calories, but in this episode I describe why "glycation" is really a misnomer and why carbohydrate is actually likely to protect against glycation.

Start Here for Glycation and AGEs

If you are looking for my writings on glycation and AGEs, you should start with this article:


For a more technical and comprehensive introduction, I recommend chapter 2 of my dissertation. This is not available for free right now (your library should be able to access it, if by no other means by interlibrary loan), but I will try to make that happen in the future.

For the ability of methylglyoxal, the most important source of AGEs in the body, to contribute to the physiologically important role of glucose production, see We Really Can Make Glucose From Fatty Acids After All! O Textbook, How Thy Biochemistry Hast Deceived Me!

For major problems with the idea that AGEs contribute to disease by binding to the so-called "Receptor for AGEs" (RAGE), see Is the "Receptor for AGEs (RAGE)" Really a Receptor for AGEs?

For major problems with the high-profile papers purporting to measure the "AGE" content of foods, see Is Butter High in AGEs? and The Trouble With Measuring AGEs -- Butter and More

These are my peer-reviewed articles related to AGEs:

Friday, April 29, 2016

The Daily Lipid Podcast Episode 5: My Evening and Morning Routines

In this episode I describe how I have designed my evening and morning routines to maximize my quality sleep and productivity. 

Thursday, April 28, 2016

The Daily Lipid Podcast Episode 4: What I've Been Eating, and How I Get It

I'm often asked what I eat, and here I answer the question. In addition, I describe how I have been getting my food and arranging my meals to meet my goals of productivity, fat loss, and good nutrition. 

Tuesday, April 26, 2016