Episode 369 – Christopher Kelly – Using Machine Learning For Health

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This week we have guest Christopher Kelly of Nourish Balance Thrive here to talk with us about using machine learning to analyze health, functional medicine, diet, and more. Check it out!

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Download a transcript of this episode here (PDF)

Website: http://www.nourishbalancethrive.com/

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Mike T. Nelson talks about metabolic flexibility (as Christopher mentioned in the podcast):
Article: https://www.t-nation.com/diet-fat-loss/metabolic-flexibility
Video: https://www.youtube.com/watch?v=6gxvx2IF6KU

 

 

30 Day Guide to the Paleo Diet

Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? We’ve created a getting started guide to help you through your first 30 days.

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Episode 165: Outsourcing Your Motivation

Meredith Rhodes and Roland Denzel join us to discuss News & Views. Stories include: the effectiveness of wearable fitness and diet trackers, what the gut microbiomes of obese kids tell us, whether stress erases the benefits of a healthy diet, and what we can learn from a new Blue Zone identified in southern Italy. The Moment of Paleo segment throws around ideas about working to get ahead. After the Bell features Dan Ariely, professor of economics, discussing whether we are really in control of our own decisions.

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Visit PuraKai to shop for eco-friendly clothing and stand-up paddle boards. Be sure to use coupon code “latest in paleo” for 15% off all clothing purchases.

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Episode 166: Fat Genes Skinny Jeans

Liam Bowler and Carrie Forrest join us to discuss News & Views. We start with three very interesting stories centering around genetics: anxiety’s link to metabolic disorder; the ‘fat gene’ and weight loss; and the latest research on the ‘thrifty gene hypothesis.’ The Moment of Paleo segment furthers some of the themes discussed during the news segment and revolves around boxing ourselves into various narratives. After the Bell features Jennifer Douden, one of the inventors of CRISPR, a genome editing tool.

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Visit PuraKai to shop for eco-friendly clothing and stand-up paddle boards. Be sure to use coupon code “latest in paleo” for 15% off all clothing purchases.

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Episode 167: Dr. Joel Fuhrman

Joel Fuhrman, M.D. is our guest on today’s show. We talk about fat, protein, longevity, what foods should be eaten daily, why nuts and seeds are important, why he doesn’t recommend eating too much starch, and so much more. He’s written several best sellers, including Eat to Live and most recently The End of Dieting. He’s also appeared on several PBS specials, published research, and was once the number 3 pairs figure skater in the world. He calls his diet Nutritarian, with immense focus on nutrient density from whole foods. He doesn’t fit neatly into any of the popular diet camps. This episode is information-dense, as Dr. Fuhrman answers my many questions with great detail. Enjoy the show!

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Does Coconut Oil Really Cause Heart Attacks?

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Spoiler alert: No.

Recently, the American Heart Association (AHA) opened an attack on coconut oil.

The basis of AHA’s criticism is the claim that “randomized controlled trials that lowered intake of dietary saturated fat and replaced it with polyunsaturated vegetable oil reduced cardiovascular disease by around 30 percent,” as stated in the advisory’s abstract.

But this message from the AHA is not only false, it is dangerous.

False Claims—None of Cited Studies Involved Coconut Oil

The advisory cites four key clinical trials in support of their position. However, these four clinical trials do not in fact compare the health effects of coconut oil to vegetable oil—instead, the trials analyze certain health effects of standard diets of the 1960s and ’70s, which included large amounts of vegetable oil and margarine, along with butter, eggs, and other foods containing natural fats. As such, few—if any—of the study participants were actually eating coconut oil.

Why then do most doctors—who certainly believe science is an evidence-based practice—accept this argument against coconut oil, despite the lack of evidence?

This is because the advisory (and other organizations like it) conceals truth by misleading the public about the source of the saturated fats used in the studies they cite.

Coconut Oil Is Not a Saturated Fat

Saturated fat is not a food, it’s a kind of fatty acid. Therefore, coconut oil cannot be labeled as such. Coconut oil is, however, high in saturated fatty acids. It also contains monounsaturated fatty acids and even some polyunsaturated fatty acids (or PUFAs). Vegetable oils also contain a blend of all three, but they contain far lower quantities of saturated fatty acids.

Why does this subtle distinction matter? Because when the AHA says that “participants cut their intake of saturated fat,” they’re making a true statement. But what they imply is that participants cut foods that naturally contain saturated fatty acids, like butter and eggs. However, what the AHA fails to disclose is that participants also removed from their diets products like margarine and shortening—foods high in saturated fatty acids indeed, but also high in toxic trans fat.

Though saturated-fat-intake data used in these trials are absent from most of the publications, historical data do show that the average person’s diet was higher in margarine and shortening than it was in butter, lard, and tallow. One must consider that most, or possibly all, of the 1970s-era studies showing a supposed benefit of adding PUFAs are actually evidencing the benefit of cutting out trans fat.

A Dangerous, Nationwide Experiment With Vegetable Oil

Anyone who seriously studies nutrition and its connection to disease comes to the same conclusion: The modern diet is making us sick. Diseases like obesity, diabetes, Alzheimer’s, and cancer were far less common in years past, not because we’re living longer now (just consider that what we thought were age-related diseases are now showing up in kids), but because we eat very different foods—that is, processed foods.

Few foods better fit the description of a processed food than does vegetable oil. It is a main ingredient in everything from Twinkies to “healthy” salad dressings. Since the 1950s, the AHA has steadily promoted vegetable oils over saturated fat. And in that time, according to the statistics on fat consumption, we have followed their orders. Soy-oil consumption—the most common vegetable oil—increased by roughly 600 percent. Canola did not exist in the 1950s, but is today the second-most commonly consumed vegetable oil after soy. Meanwhile lard, tallow, and butter consumption have all declined by half, or more.

At the subcellular level, the effects of vegetable oil are sobering. According to Dr. Sanjoy Ghosh at the University of British Columbia, Canada, our bodies cannot easily burn PUFAs. Meaning that when we eat as much vegetable oil as we now do, some of it gets deposited in our omental fat, some in our liver (where it eventually causes fatty liver), and some in our arteries (causing atherosclerosis). And this is just the tip of the iceberg.

This field of study is new, and it’s difficult for scientists to acquire funding to pursue it—still, we do have animal research clearly showing that eating these oils causes uncontrolled weight gains (exceeding the oils’ caloric content), promotes diabetes and fatty liver, and initiates a reluctance to exercise. Plus there is ample human research suggesting that getting off these oils reduces chronic pain, migraines, Crohn’s disease, and ulcerative colitis.

Our Answer Is Biochemistry, Not Statistics

Biochemistry is at play from one end of the food chain to the other: In the processing plants where the oils are refined, in the frying pans of restaurant chains and Big Food manufacturers, and eventually in our bodies where they deregulate our natural homeostasis.

Consumption of processed PUFAs leads to uncontrolled reactions between those polyunsaturated fats and oxygen in your body. One consequence of this disruption is inflammation, a factor causing arterial plaque and heart attacks.

The AHA claims that it is the saturated fat that is pro-inflammatory and as such is the cause of heart attacks, but there is no biochemically plausible explanation for their argument. Saturated fat is very stable, and will not react with oxygen the way PUFAs do.

Unfortunately, most people—including doctors—are not familiar enough with the biochemical issues at hand to confidently dismiss the rhetoric we’ve all heard about saturated fat clogging our arteries. The biochemistry involved in imputing PUFAs as the true cause is beyond the scope of this article, but not beyond the scope of a proper medical education.

Vegetable Oils Cause Oxidative Stress

One of the breakdown products of PUFA oxidation is 4-hydroxynonanol. This toxic compound forms inside vegetable-oil bottles during the refining process,surfaces in the oils when we cook with them,and once the oils are consumed, saturates every tissue inside our bodies.3The more we eat, the more our tissues experience oxidative stress, and effectively the sicker we get.

You could rightly dub oxidative stress the “great disease maker” of our time. We now know that the underlying cause of cardiovascular disease—along with just about every other chronic and degenerative disease under the sun—involves some form of oxidative stress. And because vegetable oil increases oxidative stress the more we consume it, you could rightly call canola, corn, cottonseed, soy, sunflower, safflower (and a few other oils) “death in a bottle.”

The link between PUFA consumption and oxidative stress is not esoteric science. It is a result of basic reactions between molecules. These well-documented molecular processes are as irrefutable and immutable as algebraic equations—just ask the next organic chemist you meet on the street.

Unfortunately, organic chemists do not frequently go on to medical school, so during our education we don’t learn that understanding the oxidation of PUFAs is critical to the practice of preventative and curative medicine.

Without this insight, during our years at medical school most of us do our best to completely forget the organic chemistry reactions that we worked so hard to memorize back in college, in an effort of clearing space in our brain for more relevant knowledge. The nutrition science we do learn involves nonbiochemistry-based strategies—statistical correlations, clinical trials, and physiologic mechanisms.
Since the bulk of these kinds of studies are flawed by some missing piece of biochemical knowledge, this leads to confounding by variables not controlled for, and the churning out of inconsistent and conflicting results.

That’s why one week you hear that eggs are part of a healthy breakfast, and the next week it’s back to the “eggs clog arteries” verdict. That is also why nutrition science has become a team sport, with one side flinging not-so-well-done studies at the other side. We can only settle the debate once and for all by bringing the discussion back to a place where there’s fundamental agreement—namely, basic science.

And when your head is spinning from all the conflicting headlines, news reports, and advisories, just remember: Nature doesn’t make bad fats—factories do.

References:

  1. Hua, Hongying, et al. “Impact of refining on the levels of 4-hydroxy-trans-alkenals, parent and oxygenated polycyclic aromatic hydrocarbons in soybean and rapeseed oils.” Food Control 67 (2016): 82-9. Web: researchgate.net/publication/313880604_Impact_of_refining_on_the_levels_of_4-hydroxy-trans-alkenals_parent_and_oxygenated_polycyclic_aromatic_hydrocarbons_in_soybean_and_rapeseed_oils
  2. Wang, Lei, et al. “Kinetics of Forming Aldehydes in Frying Oils and Their Distribution in French Fries Revealed by LC–MS-Based Chemometrics.” Journal of Agricultural and Food Chemistry 64.19 (2016): 3881-9. Web: pubs.acs.org/doi/abs/10.1021/acs.jafc.6b01127?journalCode=jafcau

Web: science.gov/topicpages/p/peroxidation+product+4-hydroxynonenal.html.

The post Does Coconut Oil Really Cause Heart Attacks? appeared first on Paleo Magazine.

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Episode 168: Dr. Loren Cordain—The Paleo Diet

Loren Cordain, Ph.D. joins us on today’s show. Dr. Cordain is widely regarded as the father of the modern Paleo approach to diet. We discuss everything from whether the diet should be standardized, the high-protein component of Paleo, how data about hunter-gatherer dietary patterns were collected and analyzed, why the Paleo Diet restricts legumes and potatoes, the role of plant foods, anti-nutrients, the consumption of oils, aging and longevity, calorie restriction, the Blue Zones, and much more. He is the author of The Paleo Diet, The Paleo Diet for Athletes, The Paleo Answer, The Real Paleo Diet Cookbook, many other books, and several research papers. Whether or not you’ve previously heard Cordain speak or lecture, you’ll come away from today’s show with new information. There is also a Moment of Paleo and a talk by Staffan Lindberg After the Bell.

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PMR #170: Hacking Your Fitness With DNAFit

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Just like knowing someone’s history can help you understand them better, understanding your DNA can help you better understand your own body’s needs. On today’s show we talk with former Olympic athlete, Craig Pickering. Craig is a former Olympic sprinter and competed in four world championships and the 2008 Olympic Games before switching to bobsleigh and qualifying for the 2014 winter Olympics, making Craig only the eighth British person to be selected for both a summer and winter Olympic Games. There’s no doubt he’s got one heck of a good story and a ton of great insights on human performance to share.

Today Craig heads up another one of his passions called DNAFit. DNAFit uses genetic information to let us know what types of training, food and supplementation will help us maximize our health and athletic performance. We had a chance to take this test and learn all kinds of interesting things and in today’s interview, we get to use our results as an example for how to use this service.

CLICK HERE for the full transcript.

On today’s show we discuss:

  • How Craig became a professional athlete.
  • Why Craig moved from the 100m Olympic sprint to British Bobsleigh.
  • What a bobsleigh is really like, and Craig’s experience.
  • Craig’s injury setback and how he got involved in DNAFit.
  • What DNAFit is and how DNAFit testing works?
  • How DNAFit helped Craig himself.
  • What we discovered using the DNAFit test.
  • Endurance versus power training. Which is best for me?
  • How to navigate your individual injury-risk level.
  • The most common diet recommendations that are given out through DNAFit.
  • What the caffeine gene is.
  • How to reduce trial and error by understanding your DNA.
  • How to quit fickle dieting plans for good!
  • Any much more!

“I had kind of a choice; either get a real job or find somebody else to pay me to do sports.” — @craig100m [0:05:04.1]

“Being in an actual bobsleigh was horrific.” — @craig100m [0:07:15.1]

“If we know what DNA we’ve got, we can change the training and diet we do to best suit our genetic makeup.” — @craig100m [0:10:53.1]

“The biggest issues around DNA testing is that people aren’t aware that you can do it and how valid it is.” — @craig100m [0:15:11.3]

“There is no good news or bad news, just actionable news.” — @craig100m [0:27:02.3]

“Having a better idea, at the start, of what works for you could be massively important.” — @craig100m [0:37:01.4]

Listen Now!

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The post PMR #170: Hacking Your Fitness With DNAFit appeared first on Paleo Magazine.

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Episode 169: Whole in the Wall

On this week’s show, we discuss some of the latest research and findings in our News & Views segment. Our stories are about how the soda industry plays politics to advance its agenda, whether salt is good or bad in the human diet, and whether calcium supplements pose a heart-health risk. The Moment of Paleo segment offers ideas about how we can think about areas of our lives, by analogy, based on what we know about whole foods vs. processed foods and supplements. In the After the Bell segment a truly thought-provoking talk about how we create ourselves with our thoughts.

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