⚡Hypothyroidism https://xitter.cf/t.co/qU3jgOJVyA ⚡Substack https://xitter.cf/t.co/lYYAUW9RrQ
Joined January 2024
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You don’t need to go low-carb to fix insulin resistance. My new Substack article, with almost 300 citations, lays out the causes and the solutions.
lowmegatron.substack.com/p/b…
Orange extract:
→ Lowered fasting insulin
→ Lowered HOMA-IR (improved insulin sensitivity)
→ Body weight dropped by 5 lbs
→ Resting metabolic rate increased
The whole-orange extract was prepared to be high in naringenin, a citrus flavonoid shown to reduce weight gain, improve lipids, and reduce waist circumference.
Naringenin increases:
→ Mitochondrial uncoupling (UCP-1) → which increases metabolism.
→ GLUT-4 → which helps insulin activity. xitter.cf/lowmegatron/status/211…
Why do these characters keep pretending that fruit juice is just sugar and water?
1L of orange juice contains significant amounts of thiamine, folate, magnesium, and potassium, as well as 5x the RDA for vitamin C.
Fruit juices also contain many beneficial bioactive compounds such as narirutin, naringenin, hesperidin, nobelitin, tangeretin, and a whole host of anthocyanins.
We have studies assessing the effect of orange juice against sugar+water in humans.
“The combination of glucose or water and the high-fat, high-carb meal induced oxidative and inflammatory stress and an increase in TLR expression and plasma endotoxin concentrations. In contrast, orange juice intake with the high-fat, high-carb meal prevented meal-induced oxidative and inflammatory stress, including the increase in endotoxin and TLR expression. These observations may help explain the mechanisms underlying postprandial oxidative stress and inflammation, pathogenesis of insulin resistance, and atherosclerosis.” xitter.cf/KenDBerryMD/status/211…
“Naringenin is a flavonoid found mainly in citrus fruits and tomatoes. Naringenin exemplifies the term "phytopharmaceutical," which refers to its potential for alleviating the effects of disorders such as the metabolic syndrome.
In obese humans, 1/2 grapefruit (49 mg naringenin) three times daily for 8 or 12 weeks reduced body weight and waist circumference compared to the placebo group.
Rodent studies show that naringenin reduces diet-induced weight gain and improves glucose and lipid metabolism. In mice, fed with a high-fat diet supplemented with naringenin, increases in energy expenditure and activation of brown fat have been demonstrated.”
“A 53-year-old African American female subject was recruited. The subject was a nonsmoker, had a self-reported history of diabetes, was not taking prescription medications, and did not regularly consume citrus fruits. The subject met the inclusion criteria of fasting blood glucose between 126 and 200 mg/dL. She had been prescribed metformin but had discontinued the medication due to gastrointestinal intolerance...
Following the baseline testing, the subject was given 100 capsules each containing 150 mg naringenin with instructions to take one orally three times daily.”
“Body weight decreased by 2.3 kg over the 8-week period.
Insulin decreased by 2.3 uU/ml (18%), and this change was greater than the 4.7% coefficient of variation (CV) of the assay...
The homeostatic model assessment of insulin resistance (HOMA-IR) reduced from 3.4 at baseline to 2.8 (17.6%) at the end of the study.
The RMR (resting metabolic rate) peaked at 3.5% above baseline at 1h and the maximal respiratory quotient increase was 1.2% above baseline at 1h.”
“The majority of the studies of naringenin supplementation for 12 weeks in obese mouse models of metabolic dysfunction found a reduction in body weight without a decrease in food intake as measured in standard caging, and improvements in insulin sensitivity and lipid metabolism. 7,16,17 When measured in metabolic cage studies, naringenin supplementation in mice results in a small but significant increase in energy intake. 18,19 However, energy expenditure increases, which may explain the reduction in body weight. 716-19 Consistent with the rodent studies, the subject in the present study maintained her usual food intake, but her body weight reduced and metabolic rate increased with 8 weeks of naringenin supplementation. Although there was no change in serum glucose concentrations, the reduction in fasting insulin and HOMA-IR suggests improvements in insulin sensitivity.
A reduction in HOMA-IR of 0.13 is associated with a dietinduced weight loss of 1 kg.2 Therefore in our study, the 2.3 kg weight loss would predict a 0.3 reduction in HOMA-IR. We showed a 0.6 reduction in HOMA-IR without any dietary restriction, which suggests that naringenin acts largely through factors independent of weight loss. Our in vitro data provide evidence of the effects of naringenin on upregulation of ChREBPB and GLUT4 expression in human adipocytes, which in rodent models is associated with regulation of wholebody glucose homestasis. 6,11,21 In humans, expression of ChREBP in white adipose tissue correlates with insulin sensitivity. 11,22,23 In our case study, the subject lost weight and there was a perceptible change in her metabolic rate.” xitter.cf/lowmegatron/status/211…
You don’t need to go low-carb to fix insulin resistance. My new Substack article, with almost 300 citations, lays out the causes and the solutions.
lowmegatron.substack.com/p/b…
Why do these characters keep pretending that fruit juice is just sugar and water?
1L of orange juice contains significant amounts of thiamine, folate, magnesium, and potassium, as well as 5x the RDA for vitamin C.
Fruit juices also contain many beneficial bioactive compounds such as narirutin, naringenin, hesperidin, nobelitin, tangeretin, and a whole host of anthocyanins.
We have studies assessing the effect of orange juice against sugar+water in humans.
“The combination of glucose or water and the high-fat, high-carb meal induced oxidative and inflammatory stress and an increase in TLR expression and plasma endotoxin concentrations. In contrast, orange juice intake with the high-fat, high-carb meal prevented meal-induced oxidative and inflammatory stress, including the increase in endotoxin and TLR expression. These observations may help explain the mechanisms underlying postprandial oxidative stress and inflammation, pathogenesis of insulin resistance, and atherosclerosis.” xitter.cf/KenDBerryMD/status/211…
Orange juice is not a health food. It's sugar water with a good publicist.
One 8 oz glass = about 20 grams of sugar. That's 5 sugar cubes.
And about half of that is fructose, the same sugar we're blaming for the fatty liver epidemic in kids.
No fiber. No protein. No fat. Just sugar water with a pinch of vitamin C...
Eat an orange if you must. Better yet, eat some eggs.
Carbs are optional & not needed.
Naringenin, found in citrus fruits and juices, blocks endotoxin inflammation.
“In animal endotoxemia models, naringenin ameliorates pro-inflammatory reactions and improves survival.” xitter.cf/lowmegatron/status/210…
Orange juice
> Lowers insulin
> Lowers blood sugar
> Lowers inflammation
> Improves insulin sensitivity
Drinking more than 500ml/day was associated with a greater reduction in insulin resistance and blood sugar.
Meta-analysis of ten RCTs.
“The current meta-analysis on available RCTs suggested that orange juice consumption might have beneficial effects on glucose, insulin, HOMA-IR, total cholesterol, LDL-C, and CRP levels compared to control groups. However, the effects of orange juice on body composition factors and other cardiovascular risk factors were not significant compared to the control group. These lowering effects of glucose, HOMA-IR, total cholesterol, and LDL-C were robust in subgroups with orange juice consumption ≥500 ml/day.”
PMID: 33350317
Orange juice lowers blood pressure.
The effect is partly due to its hesperedin content, as adding more hesperedin to orange juice further reduces blood pressure.
“Hesperidin in orange juice reduces systolic blood pressure and pulse pressure after sustained consumption, and after a single dose, the chronic consumption of hesperidin-enriched OJ enhances its postprandial effect. Decreases in systemic and transcriptomic biomarkers were concomitant with BP and PP changes. Hesperidin-enriched OJ could be a useful co-adjuvant tool for BP and PP management in pre- and stage-1 hypertensive individuals.”
500 mL/day. The hesperidin-enriched OJ was equivalent to 1L/day.
PMID: 32661681
Orange juice helps lower endotoxin and the associated metabolic damage.
↓ Insulin
↓ Blood sugar
↓ Inflammation
↓ Blood endotoxin
↓ Endotoxin immune response
Participants were given meals of egg-muffin and sausage-muffin sandwiches and two hash-brown
potatoes that contained 81 g of carbohydrates, 51 g of fat, and 32 g of protein.
They had one of 3 drinks with the meal: water, glucose + water, or orange juice with the same amount of natural sugar.
All parameters were much improved with orange juice compared to water or sugar water.
“The combination of glucose or water and the high-fat, high-carb meal induced oxidative and inflammatory stress and an increase in TLR (endotoxin receptor) expression and plasma endotoxin concentrations. In contrast, orange juice intake with the high-fat, high-carb meal prevented meal-induced oxidative and inflammatory stress, including the increase in endotoxin and TLR expression...
This is also relevant to the pathogenesis of atherosclerosis and insulin resistance because TLR4 and TLR2 were incriminated in the pathogenesis of atherosclerosis and insulin resistance. The expression of TLR4 is observed in atherosclerotic plaques, whereas TLR4 deletion protects mice from atherosclerosis and insulin resistance induced by a high-fat diet.”
PMID: 20200256 xitter.cf/davidasinclair/status/…
Walking helps insulin sensitivity.
... walking lowers baseline free fatty acids, which interfere with blood glucose → walking improves insulin resistance.
“7,000 steps/day for 5 days each week... significantly decreased free fatty acids, insulin resistance, and SBP in older women with obesity.”
… cutting steps from 10.5k to 1.3k /day worsened peripheral insulin sensitivity by 17% in 2 weeks.
“Reduced ambulatory activity for 2 wk in healthy, nonexercising young men significantly reduced peripheral insulin sensitivity...” xitter.cf/lowmegatron/status/183…
Short spells of walking are great for type 2 diabetics
➡3 minutes⬅ of relaxed walking every 30 minutes:
● Lowered blood sugar by 40%
● Lowered insulin by a similar degree
● C-peptide dropped by 30%
C-peptide is a byproduct released when the pancreas makes insulin.
High C-peptide means the body is making a lot of insulin.
Lowering C-peptide can indicate improved insulin sensitivity or reduced need for insulin.
Anxiety and a racing heart in response to thyroid hormones may be due to low thiamine.
“administration of desiccated thyroid to depressed psychotic patients was associated with tachycardia, restlessness and apprehension... patients who previously had been given thiamine, tolerated desiccated thyroid well. They were less apprehensive and agitated...”
That study used thiamine HCL. TTFD is a lipid-soluble, sulfur-containing derivative of vitamin thiamine. Desiccated thyroid is a prescription NDT, a natural thyroid hormone medication. xitter.cf/lowmegatron/status/204…
Thiamine supplementation diminished fatigue, maximized feelings of well-being, and restored appetite.
10 mg thiamin HCL daily:
—Appetite improved from 6.1 to 9.5
—Fatigue decreased from 4.9 to 1.2
—Well-being increased from 4.8 to 8.8
On a scale from:
0—I never have the condition or problem
to
10—I have the condition or problem all the time
The research was done in healthy older women at risk for marginal thiamin deficiency.
“Fatigue lessened significantly with thiamin supplementation. There was a trend in the supplemented group to less daytime sleep, watching television and listening passively to the radio, and spending more time on active isolated activities such as housecleaning and gardening.”
“General well-being improved significantly with thiamin supplementation. Eighty-eight percent of subjects supplemented with thiamin expressed feeling "brighter" and "cheerier" than before supplementation. It has been estimated that approximately 20% of the elderly suffer from varying degrees of depression, a disease with multiple causes (43); it appears that compromised thiamin status may be one of the factors.”
“Prior to treatment, 85% of subjects expressed no desire for meals, but ate because of habit. Improved thiamin status significantly increased appetite. Sixty-three percent of thiamin-supplemented subjects reported an increased appetite and enjoyment of meals. The increased appetite with supplementation was reflected in significantly higher energy intakes and weight gain. Previous research has found that major problems among the elderly include anorexia and weight loss (43,44). Although both of these conditions are considered multicausal, the majority of cases are of unknown etiology (45,46). Assessment of thiamin status for both conditions is indicated by the present results.”
Ref: Influence of Thiamin Supplementation on the Health and General Well-being of an Elderly Irish Population With Marginal Thiamin Deficiency
High-carb diet+exercise destroyed insulin resistance.
→ Fasting insulin halved.
→ Fasting glucose went from 114 to 91.
→ Testosterone increased from 1.2 to 1.9 in 2 wks.
→ HOMA-IR dropped from 4.3 to 2.5 in 2 wks, then to 1.6 in the longer term.
HOMA-IR is a number calculated using fasting insulin and fasting glucose. Lower is better.
The Pritikin diet is high-carb (70%) and low-fat (12%). Food intake is ad libitum (eat to satiety). The study was in overweight men. xitter.cf/lowmegatron/status/211…
You don’t need to go low-carb to fix insulin resistance. My new Substack article, with almost 300 citations, lays out the causes and the solutions.
lowmegatron.substack.com/p/b…
Progesterone stabilizes mast cells and inhibits histamine release. xitter.cf/lowmegatron/status/208…
Progesterone and thyroid cleared up 4 years of histamine intolerance in 3 days. The woman had normal thyroid labs.
She had severe histamine intolerance for 4 years after being given B12 injections. She spent 4 years trying to “repair my methylation cycle”.
“Supplementing a large dose of progesterone (the counterbalance to estrogen) reduced my HIT symptoms significantly, but supporting my thyroid resolved my HIT entirely. It was completely an accident. I had some other symptoms that made me think I might be slightly hypothyroid despite “normal” thyroid blood levels.
I started supplementing with OTC desiccated thyroid and as soon as I titrated up to the right dose for my body, my HIT resolved entirely within three days.”
Progesterone inhibits mast cell degranulation. Low thyroid hormone levels cause massive histamine dumping.
“Mast cells express high affinity estrogen receptors and estradiol augments their secretion, while tamoxifen inhibits it. Here we report that progesterone (100 nM), but not the structurally related cholesterol, inhibits histamine secretion from purified rat peritoneal mast cells stimulated immunologically or by substance P (SP), an effect also documented by electron microscopy. These results suggest that mast cell secretion may be regulated by progesterone and may explain the reduced symptoms of certain inflammatory conditions during pregnancy.”
Ref: Progesterone inhibits mast cell secretion
“Clinical evidence has, for decades, indicated that (mast cells in the skin) increase in humans in hypothyroidism... we showed the effects of the hypothyroid status on mast cell population of the skin and, for the first time, in the exorbital lacrimal glands of rats.... Hypothyroidism significantly increased the number of mast cells (up to 4.5-fold) and histamine content (up to 50%) in the examined tissues.”
“At the ultrastructural level, the mast cells of euthyroid rats were predominantly non-degranulating (Stage I). In hypothyroid animals, numerous mast cells showed partial degranulation (Stage II–III) or were in a stage of complete degranulation. Our results concerning the skin and exorbital lacrimal gland suggested that the thyroid status might be involved in regulating the frequency and activation state of mast cells.”
Ref: Mast Cell Population and Histamine Content in Hypothyroid Rat Tissues xitter.cf/lowmegatron/status/208…
“Mast cells are involved in allergic reactions... they have also been implicated in inflammatory conditions, such as painful bladder syndrome/interstitial cystitis (PBS/IC), irritable bowel syndrome (IBS) and migraines, all of which occur more often in women and are exacerbated during ovulation, but are suppressed during pregnancy. Mast cells express high affinity estrogen receptors and estradiol augments their secretion... we we report that progesterone can inhibit rat mast cell secretion. The inhibitory effect of progesterone appears to be unique as it is not apparent with other structurally similar compounds... Uterine histamine secretion apparently occurs prior to ovulation (32), which may help explain why symptoms of PBS/IC and other autoimmune disorders worsen during the menstrual cycle (10). Estradiol can release histamine in vivo (33-34) and in vitro (15)...” PMID: 17166400
Master Metabolism retweeted
Hypothyroidism can increase the risk of candida infection by causing estrogen dominance, reducing glucose metabolism, and lowering IgA. Systemic, resistant infections sometimes clear when thyroid hormone is addressed.
“Chronic mucocutaneous candidiasis developed in a 7-year-old boy long before a diagnosis of marked hypothyroidism could be established. Normalization of the thyroid status by replacement therapy resulted in dramatic improvement of the infection which had previously been resistant to prolonged anticandidal treatment.” xitter.cf/lowmegatron/status/199…
Ray Peat on sugar and candida.
“I used to read periodically in the newspapers about someone the first one that was reported around the world was a Japanese man who everyone thought he was a drunk, but when doctors examined him carefully, they found that when he ate sugar, he would start emitting alcohol fumes, and they found that yeast were growing in his stomach even.
His digestive enzymes were so weak that the organisms weren't killed by stomach acid and enzymes. And usually, on average, there's one case or so somewhere in the world actually getting drunk when they eat sugar from so many yeasts living high up in their intestine. But getting drunk is really the only major harm done by that.
The real problem is that their digestion is so poor from being low thyroid that probably all they need is to take some thyroid and activate their digestive enzymes. That would probably spontaneously get rid of the yeast and bacteria problem.
But I think it was Rene Dubose who did some experiments showing that with a given yeast in the intestine, when it's starved for the sugar that it needs to thrive, it sends out -- I think they're called pseudohyphae filaments, several times their diameter in length, but long enough to reach through the intestine wall where they can get sugar from the bloodstream. And so they actually become invasive when they're starved for sugar. But if you feed them sugar, they don't put out those adhesive invasive filaments, and they just are happy living on sugar.”
Master Metabolism retweeted
I think idiots use the term sugar water as they are too lazy to read the positive research.
Orange juice is not a health food. It's sugar water with a good publicist.
One 8 oz glass = about 20 grams of sugar. That's 5 sugar cubes.
And about half of that is fructose, the same sugar we're blaming for the fatty liver epidemic in kids.
No fiber. No protein. No fat. Just sugar water with a pinch of vitamin C...
Eat an orange if you must. Better yet, eat some eggs.
Carbs are optional & not needed.
Master Metabolism retweeted
Lower thyroid hormone can lead to lower ferritin.
The relationship between thyroid hormones and serum ferritin is more complicated than most people think.
TPO, the enzyme that synthesizes thyroid hormones, requires iron.
Iron deficiency can lower thyroid hormones because iron is needed to make them.
The problem is that iron deficiency is often diagnosed by low ferritin, an iron storage protein.
What’s often overlooked is thyroid hormones' role in ferritin synthesis.
Thyroid hormone stimulates ferritin synthesis independent of body iron stores.
That means that lower thyroid hormone can lead to lower ferritin.
The research has shown that:
— Ferritin increases in hypothyroid patients with Hashimoto’s when given levothyroxine, the precursor to thyroid hormone.
— In people with normal TSH and normal thyroid hormone levels, one week of 75 mcg thyroid hormone T3 increased ferritin between +20% and +240%.
— In people with thyroid hormone resistance, where cell response to thyroid hormone is low, ferritin only increased from +2% to +15% with high doses of thyroid hormone T3.
— Anti-thyroid medications lower thyroid hormones, and ferritin follows the same downward trajectory.
Thyroid hormone status may affect the uptake of iron in the gut, but that’s not the main driver here.
In human cells and rats, thyroid hormone T3 increases ferritin synthesis by affecting an iron-regulatory protein that essentially acts as a brake on ferritin synthesis. The increase in ferritin is not primarily from increased iron absorption.
Another thing to note is that serum ferritin tells us how much of the ferritin protein is present, not how much iron it holds. Those two can move separately.
Other common iron labs are also likely affected by thyroid hormone status.
Serum iron, hemoglobin, red blood cells, and hematocrit increase more in hypothyroid patients given levothyroxine and iron than in those given the same dose of iron alone.
Transferrin increases when hyperthyroidism is corrected, but I can’t find anything on how hypothyroidism affects it. TIBC rose significantly when correcting hyperthyroidism in humans, but the opposite trend is seen in animal interventions, where TIBC rises with thyroid hormone. TSAT is derived from serum iron and TIBC, so it’s not clean here either.
Reticulocyte haemoglobin ***may*** help separate the two causes of lower ferritin with concurrent lower thyroid hormones. It reads hemoglobin loaded into new red cells, so it reflects recent iron supply rather than any thyroid-driven ferritin synthetic response.
Ref:
THE INFLUENCE OF IRON STATUS ON IODINE UTILIZATION AND THYROID FUNCTION
Serum ferritin as a marker of thyroid hormone action on peripheral tissues
Thyroid hormone modulates the interaction between iron regulatory proteins and the ferritin mRNA iron-responsive element
Relation between thyroid status and ferritin metabolism in rats
Thyroidectomy Increases Rat Hepatic Ferritin Iron
Hematologic effects of levothyroxine in iron-deficient subclinical hypothyroid patients: a randomized, double-blind, controlled study
Iron metabolism in patients with Graves’ hyperthyroidism
PLASMA IRON BINDING CAPACITY AND IRON STORES IN ALTERED THYROID METABOLISM IN THE RAT
Master Metabolism retweeted
High carbohydrate diets (75%) increase insulin sensitivity.
"...high carbohydrate diets lead to a general increase in insulin's ability to promote glucose removal from plasma, and the paradox of enhanced insulin sensitivity in the face of decreased insulin binding can be explained if high carbohydrate diets also lead to an increase in the activity of steps in glucose metabolism distal to the insulin receptor... To raise the dietary carbohydrate content, it was necessary to lower the fat content, and although it seems likely that high carbohydrate ingestion was the primary perturbation, the possibility that the alteration in fat content exerted some unknown effect cannot be eliminated.”
Master Metabolism retweeted
A 75% carbohydrate diet reduced the need for diabetes medication in 10 of 13 men. Nine of the 10 ended with no medication at all, while glucose dropped.
“After 2 weeks on the 75% carbohydrate diet, sulfonylureas were discontinued in all five men, insulin was discontinued in four men and decreased from 28 to 15 units in 1 man from the group requiring less than 30 units per day. Fasting plasma glucose values were significantly lower in all 10 men. However, insulin requirements and fasting plasma glucose values were not changed in 3 requiring 40 to 55 units of insulin.” xitter.cf/lowmegatron/status/211…
My diet has around 600 grams of carbs, mostly sugars from fruit/fruit juice, with a lot of jasmine rice at times.
This is in the context of balanced meals and high micronutrient density, lower fat (50-60 g), long-term very low PUFA intake, and moderate protein (110-140 g, not including gelatin).
→ Fasting glucose 4.2 mmol/L (76 mg/dL)
→ Fasting insulin 19.3 pmol/L (3.2 µIU/mL)
→ HOMA-IR 0.60
Thanks to Ray Peat. (not Ray Peat-themed memes)
Of course, if you are insulin resistant, you can’t jump straight into a diet like this; you have to correct nutrition and environmental factors and move slowly as things correct. xitter.cf/lowmegatron/status/211…
Master Metabolism retweeted
My diet has around 600 grams of carbs, mostly sugars from fruit/fruit juice, with a lot of jasmine rice at times.
This is in the context of balanced meals and high micronutrient density, lower fat (50-60 g), long-term very low PUFA intake, and moderate protein (110-140 g, not including gelatin).
→ Fasting glucose 4.2 mmol/L (76 mg/dL)
→ Fasting insulin 19.3 pmol/L (3.2 µIU/mL)
→ HOMA-IR 0.60
Thanks to Ray Peat. (not Ray Peat-themed memes)
Of course, if you are insulin resistant, you can’t jump straight into a diet like this; you have to correct nutrition and environmental factors and move slowly as things correct. xitter.cf/lowmegatron/status/211…
You don’t need to go low-carb to fix insulin resistance. My new Substack article, with almost 300 citations, lays out the causes and the solutions.
lowmegatron.substack.com/p/b…
Master Metabolism retweeted
85% carbohydrate diet corrects age-related insulin resistance.
On ad libitum diets, elderly men showed relative insulin resistance compared with young men.
After 3-5 days of 85% carbohydrate intake, the groups were no longer significantly different.
The same high-carbohydrate regimen also eliminated the between-group difference in glucose tolerance.
“... the difference in glucose tolerance between groups was corrected by the very high carbohydrate diet , as was the age-related difference in insulin sensitivity... ” PMID: 3053750 xitter.cf/lowmegatron/status/211…
85% carbohydrate diet reduces fasting insulin and glucose in healthy and mildly diabetic people.
“In mild diabetes, regardless of weight, the association of a high carbohydrate, low fat diet with improved glucose tolerance, combined with the possible advantage of reduced serum cholesterol levels, warrants consideration and further study over a longer period of this type of diet for diabetic management.” PMID: 5100724 xitter.cf/lowmegatron/status/211…
Master Metabolism retweeted
85% carbohydrate diet reduces fasting insulin and glucose in healthy and mildly diabetic people.
“In mild diabetes, regardless of weight, the association of a high carbohydrate, low fat diet with improved glucose tolerance, combined with the possible advantage of reduced serum cholesterol levels, warrants consideration and further study over a longer period of this type of diet for diabetic management.” PMID: 5100724 xitter.cf/lowmegatron/status/211…
You don’t need to go low-carb to fix insulin resistance. My new Substack article, with almost 300 citations, lays out the causes and the solutions.
lowmegatron.substack.com/p/b…
Master Metabolism retweeted
In 1968, the American Heart Association recommended people eat no more than three eggs per week and less than 300 mg of cholesterol. Eggs and liver are the best sources of choline; liver is also high in cholesterol. 90% of Americans don’t get enough choline.
High carbohydrate diets (75%) increase insulin sensitivity.
"...high carbohydrate diets lead to a general increase in insulin's ability to promote glucose removal from plasma, and the paradox of enhanced insulin sensitivity in the face of decreased insulin binding can be explained if high carbohydrate diets also lead to an increase in the activity of steps in glucose metabolism distal to the insulin receptor... To raise the dietary carbohydrate content, it was necessary to lower the fat content, and although it seems likely that high carbohydrate ingestion was the primary perturbation, the possibility that the alteration in fat content exerted some unknown effect cannot be eliminated.”
A 75% carbohydrate diet reduced the need for diabetes medication in 10 of 13 men. Nine of the 10 ended with no medication at all, while glucose dropped.
“After 2 weeks on the 75% carbohydrate diet, sulfonylureas were discontinued in all five men, insulin was discontinued in four men and decreased from 28 to 15 units in 1 man from the group requiring less than 30 units per day. Fasting plasma glucose values were significantly lower in all 10 men. However, insulin requirements and fasting plasma glucose values were not changed in 3 requiring 40 to 55 units of insulin.” xitter.cf/lowmegatron/status/211…
My diet has around 600 grams of carbs, mostly sugars from fruit/fruit juice, with a lot of jasmine rice at times.
This is in the context of balanced meals and high micronutrient density, lower fat (50-60 g), long-term very low PUFA intake, and moderate protein (110-140 g, not including gelatin).
→ Fasting glucose 4.2 mmol/L (76 mg/dL)
→ Fasting insulin 19.3 pmol/L (3.2 µIU/mL)
→ HOMA-IR 0.60
Thanks to Ray Peat. (not Ray Peat-themed memes)
Of course, if you are insulin resistant, you can’t jump straight into a diet like this; you have to correct nutrition and environmental factors and move slowly as things correct. xitter.cf/lowmegatron/status/211…