All mammals share an ancestor who could switch their metabolism to a torpid state, as defined by low metabolic rate, low body temperature and elevated SCD1. The trigger? Dietary linoleic acid. The majority of Americans became torpid between 1962 and 1991.
The more you look, the harder it is to deny the idea that specific amino acids have a huge effect on metabolic health.
Cod: High in BCAAs. Makes mice fat.
Scallops: High in glycine, arginine and taurine. Make mice lean.
I haven’t talked much on here about my life as a pig farmer in rural America. More and more I think I can’t avoid it anymore. It’s a very real issue…. Do meat calories take more resources than plant calories?!?! I’m curious how much you all care about this issue.
I’m literally shocked at the effect on my Blood Glucose and weight. I won’t release the data from my scale until it’s been ~28 days (four weeks).
I’m convinced that the majority of Americans are in a metabolic state analogous to torpor, if not exactly torpor.
So I cold call the head of potato breeding at Cornell. He picks up immediately.
I say: I’m looking for potato varieties with low protein content, the literature suggests there is a huge range.
His response: “I have no idea. No one has ever asked that before!”
Thank you for having me on!
Seed oils DO cause diabetes. The science is clear. It’s not even that complicated.
More seed oils = more oxidized seed oils = diabetes.
The culprit is an enzyme called D6D, but you, Twitter user, don’t care.
Seed oils cause diabetes.
Pork rinds (skins) are routinely added to hot dogs and kielbasa in Germany. This is not only ecologically sound - don’t waste - it increases the collagen (glycine) content of the sausage. This is good for you!
Adding skins to hot dogs is illegal in the US.
Hi all!
I’ve been quite absent on this platform. I miss and love you all! (Even the detractors) I have low grade anxiety which makes it hard to deal with social media sometimes for months at a time, I hope you all understand. I’m going to try to be more present!
Calorie restriction causes increased oxidation of PUFA, creating Oxylipins such as 20-HETE.
These contribute to lowered metabolic rate, dysregulated appetite and fat gain once the Calorie Restriction ends.
I did an oral glucose tolerance test to confirm that I have restored insulin sensitivity with the Emergence Diet (very high in starch and collagen).
Verdict: confirmed, mostly. NAD+ matters.
It even blows my mind.
But I’m trying to get used to it.
I mean, every morning I eat my pancakes with maple syrup and fruit preserves. It’s working pretty damn well…
I’ve been doing a very high carb, protein restricted diet for ten days now and I have lowered my fasting blood glucose by ~20 points, reversing years of pre-diabetic blood glucose levels.
What does snake venom do?
It releases arachidonic acid from your cell membranes. Free arachidonic acid is prone to oxidation via our enzymes: cyclooxygenase and CYP450s.
Result: death.
What does aspirin do? It inhibits cyclooxygenase.
@fire_bottle
@exfatloss
What happens to non-oxidized PUFAs once they’re in your body? Surely they don’t get oxidized… right? We would never use lipid peroxidation products as a measure of stress, surely.
This is Part I of my long delayed series:
How seed oils cause reductive stress.
This puts them at the root of oxidative stress and obesity. But how do they do it compared to saturated fat?
This is enormously important. Lack of USDA slaughter availability is killing local farmers. This gives farmers other options if we ever want to have meat that is raised better. This provides opportunities to decentralize the agricultural system.
Call your senator.
It's greener to buy meat locally, it's a lot more humane for the animals, and you can know the farmer who raises your food. Ask your congressional representative to support food freedom by cosponsoring the PRIME Act, HR 2814.
If someone can tell me an easy way to get lean without damaging the metabolism (ie caloric construction), I’m all ears.
Until then I’m forging ahead with high-starch, low-fat, low-BCAA, high collagen/gelatin. Plus SEA.
I’m eating plenty of gelatin, broth and baked pork rinds. Also made a beef tripe and cassava stew the other. It really DOES seem to be the branched chain amino acids that are the key.
I’m only restricting muscle meats.
This morning my fasting blood glucose was 73. That’s down about 45 points from when I was consuming more BCAAs.
I think there’s something to this BCAA restriction.
Probably the thing that destroyed metabolic health in America was the rise in soybean oil consumption. The obvious scapegoat is linoleic acid, omega 6.
I’m still open to the idea that soybean oil ruined us due to its alpha-linolenic acid (omega 3) content.
I just got testing results back from the latest batch of Firebrand Meats pork. 6% linoleic! I sent some Smithfield bacon fat as a comparison.
Firebrand Smithfield
Stearic 13.4% 9.59%
Linoleic 6.03% 15.6%
Ratio 2.2 0.61
1/3
This is the big one! The ROS Theory of Obesity, Part 2. In this I argue that insulin and leptin are in a long term battle over stored body fat saturation levels by regulating the expression of SCD1, a desaturase strongly associated with obesity. 1/5
I just edited the next Fire In A Bottle video.
This is a perspective on PUFA you haven’t heard.
Why does oxidized soybean oil make rats lean?
Why does n3 ALA make pigs fat?
Why do cholesterol lowering fibrates reduce PUFA?
What can nematodes tell us?
Tomorrow on YouTube!
On this solemn day - the 30th anniversary of McDonald’s announcing their fries would be fried in vegetable oil instead of beef tallow, I give the world my Fat Bomb Fry recipe. Fries with TWICE the beef fat!
This is a nothing burger. You repeat 4027, which conflates marine oils and plant oils into “PUFA”. 5402 is about altering total fat content and 0191 is an OVERFEEDING study comparing 2 plant oils.
Where are the RCT results showing benefits of linoleic acid?
The real reason for the success of the Mediterranean diet is probably alcohol.
If you feed mice pure oleic acid (IE olive oil) they go straight past obesity and straight to T2DM.
I need a word better than fasting that means "a day of mild caloric restriction where you choose macronutrients that don't raise insulin - mostly fat and alcohol."
I would have this debate in a box with a fox. Different fats have different roles.
SFA: boring, just fuel, high oxygen requirement.
MUFA: activate PPARa. Insulin resistance. Trigger D6D.
PUFA: signaling molecules via D6D/CYP450s. Trigger MUFA.
They’re not just calories.
FWIW, I think
@tednaiman
’s statement on beef tallow, coconut oil, etc being effectively no different than seed oils would make a good debate proposition. (See video below for full context)
Given a seed oil debate was intended for
#CoSci
this year (but couldn’t make scheduling),
BCAAs are not “bad”. The reason I’m currently restricting BCAAs is that I’m broken. At the moment I can’t metabolize them. I’ve already become insulin sensitive. Now I want to lose the weight and eat steak again.
If you can regain BCAA catabolism, they are very thermogenic!
Linoleic acid doesn’t cause metabolic disease, oxylipins like 5-HETE do. The gating factor in converting linoleic acid to 5-HETE is delta-6-desaturase (D6D). D6D activity predicts diabetes and heart disease risk in Mendelian Randomization studies.
DOI: 10.3390/nu12082261
Feeding trial: pure stearic acid Vs. pure oleic acid, WT mice.
RESULT
Stearic acid: 50% more calories consumed per g, 38% less white adipose tissue per gram.
Oleic acid: liver fat accumulation and insulin resistance. 1/2
@paulsaladinomd
“Wine is one of the most civilized things in the world and one of the most natural things of the world that has been brought to the greatest perfection, and it offers a greater range for enjoyment and appreciation than, possibly, any other purely sensory thing.”
—Hemingway
I follow keto/carnivore dieters, bakers and chefs. So my twitter feed is like:
I ONlY EAT MEAT!
Look at this CAKE I baked!!
Insulin is the problem!
#HFLC
Here’s the CREAMIEST man-n-cheese.
@OZmandia
This wasn’t true in 1943. MUFA above 55% in a human is metabolic dysregulation. Full stop.
Hibernating animals have 60% MUFA when they’re fattening for winter. Hot blooded mammals should NEVER be at 60% MUFA. Disaster.
One of the interesting things about adipose (fat) tissue in humans is the composition of the fat we store. Even though we only eat a modest amount of monounsaturated oleic acid (the primary fat in olive oil), almost 60% of the fat we store is oleic acid. Yes--your fat is mostly
I just finished this week’s video. I have to say I’m pretty proud of it.
It explains both how/why ketogenic diets work as well as why/how very low fat diets work.
Is it nerdy? It is.
It comes out Sunday morning at 6AM Eastern on Fire In A Bottle YouTube.
Tonight’s Emergence Diet feast. Yuca in mojo sauce (sub sour cream for olive oil), head cheese cubes, imitation lobster with cocktail sauce and mixed greens. Could be worse!
My quick rundown of how to restrict BCAA in the real world.
First off, protein from grain is high in BCAA. Better starch choices: cassava, glass noodles, certain gluten free products that have “starch” as ingredients rather than “flour”. I like Caputo Fioreglut flour.
1/3
Did you know that a German sausage is VERY different than an American sausage?! More collagen in the German sausage! (Pork skin)
The glycine (collagen) to branched amino acid ratio has a huge effect on metabolic health.
Switching from muscle meats to collagen based meats can have dramatic effects on your metabolism by lowering Branched Chain Amino Acids - associated with insulin resistance - and increasing glycine. Glycine reduces mitochondrial energy overload.
So…. I’m going to release a new diet concept Sunday which is directly aimed at combatting insulin resistance. It is high in carbs, low in plant protein and high in gelatin.
What should we call it? 🤔
Every time I see nutrition & metabolism discussions "in the wild" on places like reddit (say, recent r/Biohackers Q "How to address insulin resistance?") I keep thinking of how ahead-of-the-theory-game
@fire_bottle
is getting.
Tonight’s Emergence Diet dinner features cassava gnocchi in a pigs feet and beef tendon Sunday Gravy. Low fat, high starch, high collagen.
The food is excellent here.
What are the only dietary fats that will actually displace unsaturated fats in your body tissues?
Answer: Lauric Acid and Myristic acid, the 12 and 14 carbon saturated fats found in coconut oil and palm KERNEL oil.
Drinking alcohol is like borrowing tomorrow’s happiness except I’ll be more insulin sensitive and have a higher metabolic rate tomorrow.
I’ll leave the pushed off day of happiness to my children.
I’m roasting a Porchetta this weekend - a boneless whole hog stuffed with garlic, fennel, rosemary and black pepper - for a party my cousin is throwing. The pig was raised by a friend of mine. This is the finished roast. 1/N
C8 MCT oil helps to break down BCAAs, which are elevated in obesity and evidence suggests contribute to insulin resistance.
Recent events suggest that BCAA restriction aids weight loss. MCT oil aids weight loss. Is this where these two roads intersect?
The metabolic health community on umm…. Twitter, has blinders on for the most part. As do nutritionists.
Myself,
@exfatloss
,
@Outdoctrination
,
@anabology
We will give you the science. We don’t care about your bias.
@fire_bottle
Ive been going down the BCAA / isolucine restriction rabbithole ever since I read you and exfatloss initial discussions and its crazy that there are dozens of papers citing this over the last few years with zero popularity?
Everyone who wants better meat. Lack of medium scale/competitively priced slaughter and meat processing capacity is an EXISTENTIAL problem. We need to talk about it. NOW.
"The mechanism we use to trick our cells into thinking that we are feasting is feasting."
This is a weight loss approach that's probably different from others you've seen. The Feasting Mimicking Diet.
It has been known since 1969 that obese humans have high circulating Branched Chain Amino Acids (BCAAs - valine, leucine and isoleucine) and low circulating glycine.
That is why when I go to the Asian store I always grab some pigs feet. Right now I have beef tendon!!
OMG, I just got test results! It's working!! Five weeks on sterculia oil my desaturase index has dropped from 2.1 to 1.63. I'm going to really put this to the test as a weight loss concept in January. Details here:
Many are concerned about the recent trend of protein restriction. The evidence suggests that a reasonable daily minimum is:
44g total protein
Half from a high quality source like eggs, dairy or meat
Half from collagen/gelatin/broth
Obese humans have more muscle than lean humans and we are better at defending that muscle.
We are in protein-sparing mode.
This is important if you are considering restricting protein.
@JTayScience
@SamuelWelsh10
@exfatloss
If it is about excess energy intake, why did the humans on protein restriction lose weight and fat while the humans on normal protein and the same (or less) calories did not?
This is what restoring insulin sensitivity on the Emergence Diet can look like. Caputo Fioreglut flour roll, Manda Headcheese, pickled onions and my neighbors greens.
Very low BCAA/high glycine - Headcheese is mostly pork skin and snouts.
The food is good here.
💥💥💥
I couldn’t be prouder. I’ve been posting that German sausage has pork skin in it (collagen) but that this is illegal here.
Loophole: this is only true under USDA inspection, local butcher shops are exempt and can put pork skin in the sausage and these guys DID IT!!!!
Torpid animals go into “muscle sparing” mode. They lose the ability to break down BCAAs. This is what human obesity is.
Instead of being metabolized, BCAAs are redirected towards causing insulin resistance (winter mode).
If you get out of torpor, you can eat BCAAs again.
@fire_bottle
If Very low BCAA/high glycine is a requirement for insulin sensitivity then how do bodybuilders and physique competitors maintain high insulin sensitivity on high protein diets?
I’m really struggling to understand the rationale behind a “plant-based” or “animal-based” diet. My current diet combines the best plant and animal based foods: starch and gelatin.
It’s going quite well, thanks.
Why take either one off of the table?
Even if you’re restricting fat AND branched chain amino acids, you can still have collagen foods:
Bone broth
Gelatin
Baked pork rinds
Pigs feet
Beef tripe
Headcheese
Aspic
It was a pleasure to introduce
@KetoCarnivore
to one of my favorite cuts of beef - the culotte. She introduced me to lamb brains. She didn’t want any croissants, though.
David went from a beer belly to almost a six pack in five months on a high-calorie version of The Croissant Diet (TCD). He tracked his food consumption closely! Cheeseburgers (with buns), croissants and Haagen Das!
BG and alcohol: I made a largish batch of Mac-n-cheese as a test meal. I ate it yesterday sober at 1:30pm. 1HR post-prandial BG was 189, 2HR was 128. Tonight. Ate the SAME quantity of the SAME BATCH of mac-n-cheese. Wine before and after, 1HR PP BG was 112. 2HR PP was 102.
Obese humans struggle to burn glucose. Glucose is highly thermogenic.
Why can't obese humans burn glucose and how can we burn it again?
New video from Fire In A Bottle.
I am restricting BCAAs but I’m not restricting protein!
Collagen is my go to. It is the best source of glycine and arginine. And that means oxygen.
I’ve got some pork trotters on the stove ATM.
I wish it weren’t going this way. An honest review of the literature makes the dangers of unbalanced MUFA very clear.
MUFA is the middle ground that all sides can agree to on a political level. The science tells a different story.
A starting place :
I predict that the normie anti-seed oil crowd are going to “win” in the US, with restaurants all changing to bug oil™ or olive oil. Then, we get the MUFAnation of America.
Everyone will be fatter/more diabetic and the pro-seed oil folk will look like geniuses. It’s a trap.
Oxidized Seed Oils Cause Diabetes.
This is the science behind it and it's pretty easy science.
New post at Fire In A Bottle.
If you'd prefer to watch the video, check my response to this Tweet.
Emergence Diet recipe idea. Cassava Gnocchi with Fioreglut flour. All the starch, none of the BCAA.
They take about 10 minutes once you’ve done it before. I use this recipe but add baking powder. I don’t bother putting grooves in them.
Chicken and egg question. Does weight loss lead to insulin sensitivity (IS) or the other way?
I restricted BCAAs and my fasting BG dropped 25 points. Then I lost almost 15 pounds in 28 days.
This morning BG was 84. Still plenty of weight to lose. IS can proceed weight loss.
Low-PUFA Lard is available!
Firebrand Meats is now offering 4 lb buckets of rendered lard. Our last test showed FBM lard had only 6% linoleic acid compared to 15.6% for Smithfield bacon!
So I invented a new ingredient: “Beef Flour”. If suet is hard enough you can chop it in a food processor until it’s nearly as fine as flour and mix it in with the dry ingredients. I made beef flour croissants (with bread flour).
Back when I ran the butcher shop I’d always say “Merry Cheeseburger Christmas” to try to get people to buy more ground beef at a Christmas because everyone would buy the fancy beef roasts and we’d be left with a mountain of ground beef.
My broader thesis is that obese humans have unintentionally kicked on the program of mammalian torpor. Torpid animals are in a muscle-sparing state. The enzyme BCKDH is inhibited. (Breaks down BCAAs)
If you get out of torpor eat all the BCAAs you want!
@fire_bottle
Serious question not trolling – what if the non-obese people are just using up branched-chain amino acids better and therefore they’re lowering plasma? In other words, they have more active muscles, and muscles use branched-chain amino acids
@hubermanlab
@BioLayne
Intervention trial showing inflammatory response to dietary linoleic acid depends on your fads1 (D6D) genotype.
D6D limits conversion of LA to oxylipins. Supplemental has detailed listing of oxylipins.
Supplemental:
Paper:
A clinical trial of canola oil and safflower oil in humans showed a dramatic increase in DNL (making fat) and oxylipin production compared to butter.
Canola oil (oleic acid, linoleic acid & a-linolenic acid) was worse than safflower (mostly linoleic)