off topic- i just read your post on finding one's personal optimal diet, and i'm growing more surprised that you discount gut microbial explanations for (your) obesity. granted, i've been talking with crazy poop man stephen skolnick recently, so this may be a bit biased, but i think you'll find these points interesting:
1. the only other person i know of fixing their non-24 is @ultimape on twitter, who did it with a fecal microbiota transplant (FMT) (i can find the tweet if that would be helpful)
2. one of the big effects of low-residue diets like ex150 and carnivore is to decrease the size of the microbial population. if health issues or obesity are caused by gut microbes, then reducing their population should help those health issues. this could explain why you respond poorly to fructose -- it's common for fructose absorption to be poor, and fructose differentially supports the growth of some unfriendly microbes
3. one effect (the main effect?) of ACV is modulation of the gut microbiome
4. protein metabolism in the gut can be a cause of issues as well. speaking for myself, when i eat too much protein at a meal, or when i eat specific protein sources, i get vertigo 6-12 hours later -- i believe this is because of metabolism of histidine to histamine in the gut. but i find that if i also eat 1-2 pounds of diverse plant foods around the same time, i don't get the vertigo. carbohydrates are preferentially metabolized to protein, so consuming fiber alongside the protein spares me from the large histamine load
5. the microbial hypothesis and the linoleic acid hypothesis are probably complementary. for one, systemic inflammation tends to worsen the quality of the gut microbiome (for various reasons), and omega 6 pufa are pro-inflammatory. also, it may be that omega 6 pufa modulate the gut microbiome unfavorably (e.g. here's one paper, but it would take a lot more research before i felt confident in this direction https://www.nature.com/articles/s41598-020-62897-w)
this suggests a few things to try - butyrate supplementation or resistant starch, targeted probiotics, perhaps colostrum supplementation, doing a GI-MAP or GI Effects test, perhaps an FMT (though that's hard now that the FDA killed openbiome).
I wouldn’t say I’m discounting the microbiome, I just don’t think it’s useful. It’s like the 90s nutrition scientists saying “Obesity is a disease of the brain!” It’s not actionable. We can’t measure anything in your brain or gut that even diagnoses your microbiome as “good” or “bad” (we still do, but it largely seems wrong) and we surely don’t know a good lever to act on these that is distinct from what I’m already proposing (“don’t eat seed oils, they nuke your gut & everything in it”)
If you search my blog I’ve done a gut microbiome test and it came out as very good despite completely lacking the allegedly amazing akkermansia everybody’s so excited about..
In short, I do think health is mediated by the gut micriobiome among other things. I just don’t think it’s useful as either a diagnostic or lever for most people.
It's really easy to precook large batches of rice and just microwave a bowl whenever you want. Also I love red lentil soup. Also getting bags and bags of frozen peas and just microwaving those is really nice. And cucumbers! You can boil pasta in a microwave, and apparently there exist potatoes that are in bags such that you can also prep them in a microwave, right in the bag it comes in. Putting pasta into a boiling pot of water, then waiting 5 min, then putting in broccoli and cauliflower and carrot, then 2 minutes later putting in peas: pretty great. Most of the time I have prepped stuff stored in tupperwares.
I suppose I enjoy just enough pleasure from cooking in a pot that the extreme work saving/meal prepping schemes never appeal to me. Might just be a personal thing heh.
That said your pasta strategy is basically what I did in college while/until I learned the basic cooking skills described here.
Enjoyed the various jabs at soybean oil and thermodynamics.
I, too, would like to try a HCLF diet, though the thought of having to eat more than 2x/day gives me dread. I have done a few mini potato riffs where I can still manage TMAD. Wonder if it's possible with a rice/beans variation.
Reee aren’t you afraid of .. arsenic in the rice? Or whatever the reason is to wash rice.
Yea the eating frequency/window is a problem. It got so bad that I would cheat/binge on international flights because even if you stuff yourself with rice at home AND AT THE AIRPORT LOUNGE (so 2 as-much-as-you-can-eat meals in ~2h) you will STILL get ravenous halfway through the flight, and they don’t serve enough rice on the plane to make a difference. I suppose you could bring bags of rice on the plane or something… but ugh.
off topic- i just read your post on finding one's personal optimal diet, and i'm growing more surprised that you discount gut microbial explanations for (your) obesity. granted, i've been talking with crazy poop man stephen skolnick recently, so this may be a bit biased, but i think you'll find these points interesting:
1. the only other person i know of fixing their non-24 is @ultimape on twitter, who did it with a fecal microbiota transplant (FMT) (i can find the tweet if that would be helpful)
2. one of the big effects of low-residue diets like ex150 and carnivore is to decrease the size of the microbial population. if health issues or obesity are caused by gut microbes, then reducing their population should help those health issues. this could explain why you respond poorly to fructose -- it's common for fructose absorption to be poor, and fructose differentially supports the growth of some unfriendly microbes
3. one effect (the main effect?) of ACV is modulation of the gut microbiome
4. protein metabolism in the gut can be a cause of issues as well. speaking for myself, when i eat too much protein at a meal, or when i eat specific protein sources, i get vertigo 6-12 hours later -- i believe this is because of metabolism of histidine to histamine in the gut. but i find that if i also eat 1-2 pounds of diverse plant foods around the same time, i don't get the vertigo. carbohydrates are preferentially metabolized to protein, so consuming fiber alongside the protein spares me from the large histamine load
5. the microbial hypothesis and the linoleic acid hypothesis are probably complementary. for one, systemic inflammation tends to worsen the quality of the gut microbiome (for various reasons), and omega 6 pufa are pro-inflammatory. also, it may be that omega 6 pufa modulate the gut microbiome unfavorably (e.g. here's one paper, but it would take a lot more research before i felt confident in this direction https://www.nature.com/articles/s41598-020-62897-w)
this suggests a few things to try - butyrate supplementation or resistant starch, targeted probiotics, perhaps colostrum supplementation, doing a GI-MAP or GI Effects test, perhaps an FMT (though that's hard now that the FDA killed openbiome).
I wouldn’t say I’m discounting the microbiome, I just don’t think it’s useful. It’s like the 90s nutrition scientists saying “Obesity is a disease of the brain!” It’s not actionable. We can’t measure anything in your brain or gut that even diagnoses your microbiome as “good” or “bad” (we still do, but it largely seems wrong) and we surely don’t know a good lever to act on these that is distinct from what I’m already proposing (“don’t eat seed oils, they nuke your gut & everything in it”)
If you search my blog I’ve done a gut microbiome test and it came out as very good despite completely lacking the allegedly amazing akkermansia everybody’s so excited about..
In short, I do think health is mediated by the gut micriobiome among other things. I just don’t think it’s useful as either a diagnostic or lever for most people.
FYI Ex has already written about microbiome here: https://www.exfatloss.com/p/the-microbiome-people-are-full-of
It's really easy to precook large batches of rice and just microwave a bowl whenever you want. Also I love red lentil soup. Also getting bags and bags of frozen peas and just microwaving those is really nice. And cucumbers! You can boil pasta in a microwave, and apparently there exist potatoes that are in bags such that you can also prep them in a microwave, right in the bag it comes in. Putting pasta into a boiling pot of water, then waiting 5 min, then putting in broccoli and cauliflower and carrot, then 2 minutes later putting in peas: pretty great. Most of the time I have prepped stuff stored in tupperwares.
I suppose I enjoy just enough pleasure from cooking in a pot that the extreme work saving/meal prepping schemes never appeal to me. Might just be a personal thing heh.
That said your pasta strategy is basically what I did in college while/until I learned the basic cooking skills described here.
Very nice post.
I never wash my rice 🤫
Enjoyed the various jabs at soybean oil and thermodynamics.
I, too, would like to try a HCLF diet, though the thought of having to eat more than 2x/day gives me dread. I have done a few mini potato riffs where I can still manage TMAD. Wonder if it's possible with a rice/beans variation.
Reee aren’t you afraid of .. arsenic in the rice? Or whatever the reason is to wash rice.
Yea the eating frequency/window is a problem. It got so bad that I would cheat/binge on international flights because even if you stuff yourself with rice at home AND AT THE AIRPORT LOUNGE (so 2 as-much-as-you-can-eat meals in ~2h) you will STILL get ravenous halfway through the flight, and they don’t serve enough rice on the plane to make a difference. I suppose you could bring bags of rice on the plane or something… but ugh.
Somewhere I'd heard that washing the rice "washed away the nutrients" 😂 I'll probably start washing it now, though.
Haha no clue. Questioning everything is exhausting!