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--- diet:genius_foods [2019/11/20 14:51] – vlad
+++ diet:genius_foods [2024/10/30 23:50] (current) – external edit 127.0.0.1
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 Healthy person produces about 25 units of insulin per day. Diabetic patients inject up to 100-150 units per day due to insulin resistance
+Insulin turns on a tap in cells to promote fat absorption. That's why combining fat and carbs is worse than two separately.
+Further, this tap is one way, so you can't burn fat if insulin is elevated(Lipolysis).
+BDNF?
+In can heavy diet body decides it doesn't need to repair cells because there's enough energy to just make more.
+With no carbs body realizes its worth doing repairs.
+FOX03 gene helps with that, as it helps maintain stem cell pool as we age.
+HOMA-IR = homeostatic model assessment for insulin resistance
+Blood test
+Fasting glucose x Fasting insulin / 405
+Lower is better. Under 1 is good. Over 2.75 is insulin resistant.
+Ask doctor to do a test.
+% of people with Alzheimer's have insulin resistance
+Alzheimer's is sometimes called type 3 diabetes
+Blood test can predict Alzheimer's
+IRS-1 protein is present in the blood. Higher levels of inactive and lower levels of active 100% predict Alzheimer's, sometimes 10 years before onset of the disease
+Constant low insulin might not be optimal either. Once in a while carbs should be consumed. It is especially forgiving after workout, as your body pulls sugar from the blood to feed muscles.
+Adding fat to a Carb meal lowers the sugar spike, but spreads its release over longer time. Also, insulin spikes even higher when fat is present by pancreatic over response, further adding to possible insulin resistance.
+New metrics are starting to be used
+Glycemic load : how much sugar the given food will cause to be released into blood
+AUC(area under curve) : about of insulin the given food will stimulate
+Lack of sleep will cause impaired insulin sensitivity the following day!
+Chronic stress is another contributor. Living close to loud road increases chances of Alzheimer's (although I read a study somewhere that attributed this link to pollution - not noise - VK)
+Gluten consumption caused higher won't gain in mice, and higher inflammation markers
+Consuming refined gains and sugar can supress cortisol - the stress hormone - causing further addiction. Instead the causes of stress should be addressed
+Stress and lack of sleep can also sabotage willpower when dropping carbs
+Http://maxl.ug/restaurantsandsupermarkets
+Dark chocolate
+On ingredients look for cocoa, make sure its not processed with alkali (Dutch processing)
+Ancel Keys - the guy to blame for incorrect nutritional knowledge. He incorrectly thought Mediterranean diet means seafood and didn't credit oil, always wanted to break down while foods into constituent ingredients.
+He ran a very long study with thousands of mental patients. The result - lowering cholesterol was achieved - but led to no reduction of cardiovascular disease or death. Minnesota coronary survey.
+Results were so inconvenient it took 16 years for them to be published - in 1989.
+After the guy's death - documents were discovered, showed that there was 22% higher risk of death for every 30 mg/dl drop in serum cholesterol. Corn oil group had twice as many heart attacks over 5 year period. So lowering cholesterol led to worse outcomes
+Framingham Heart Study
+Multigenerational analysis of heart disease risk. Thousands. Showed that higher cholesterol - even in so called dangerous range - correlated to better scores on cognitive, reasoning, attention and concentration, verbal and executive abilities tests.
+Another study showed that higher cholesterol levels (both kinds) correlated to better memory performance.
+Maybe even helps against dimentia.

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