Great podcast from Andrew Huberman. My cryptic notes
Fructose inhibits 3 mitochondrial enzymes
- Amp kinase which increase mitochondrial genesis
- Acyl ?
- CPT 1 that generates carnitine which shuttles FAs into mitochondria
Cells need to burn or grow – oxygen leads to burn, low oxygen leads to growth
Warburg – tumor cells grow because of low oxygen levels
Angiogenesis is the attempt to bring in oxygen
3 layers – Food science – nutrition – metabolic healt
With enough oxygen you don’t need as much insulin
Insulin leads to adipose growth, it pushes glucose into TGs
Lowering insulin turns on lipase to release FFAs and glycerol
BCAAs, sugar, refined carbohydrates drive insulin
Insulin blocks leptin
There are 262 names for sugar in the food industry
Keep it to less than 4grams / 1 tsp sugar per serving
Glucose activates the basal ganglia
Fructose actives the nucleus accumbens (reward center) – it’s addictive
Glucose leads to uric acid which decreases endothelial function and mitochondrial function
Glycemic index is BS – glycemic load is more appropriate
10% of fructose in turned into TG in the intestine
Fructose nitrates tight junctions leading to leaky gut
Fructose mostly goes to liver to turn to fat
The microbiome will consume the glycocalyx if not given enough fiber
Personal responsibility requires
- Knowledge, access, affordability, externalities
The 8 leading causes of illness are rooted in mitochondrial dysfunction
NOVA system classes, eg
- Apple
- Sliced apple
- Applesauce
- Mcdonalds apple pie
Getting 7-10% of daily intake as NOVA class 4 is ok
NOVA class 4 is driving chronic disease
Only 20% of food in the grocery store is NOVA class 1-3
Excess BCAAs turn into fat – need to be building muscle for them to be ok
Grass finished meat has less BCCA so is better metabolically
Eggs – yellow yolk = high omega 3
Omega 3 sources ALA – veggies, EPA – fish, DHA – fish, algae
Inflamed tissue converts 25-hydroxyvitamin D into inactive 24- hydroxy
Chronic cortisol causes inflammation
Chronic stress leads to metabolic and mental health disaster
4 things increase mitochondrial biogenesis
- Cold, altitude, fasting
American Legislative Exchange Council
Statins are no good for primary prevention, increase DM 20%
Higher LDL = longer life
Large LDL is ok – cardiovascular neutral – supported by fats in diet
Small dense LDL is atherogenic – TGs increase small dense LDL
Triglyceride is liver output of carbohydrates
51 federal agencies manage our food
There is no communication between them
3 fat depots
- Sq fat – 22# to get metabolic illness
- Visceral fat – 5# to get metabolic effects – made by cortisol, not calories
- Liver – ½# – from alcohol or sugar
Turn food into metabolic
- Protect the liver
- Feed the gut
- Support the brain
Get rid of sugar, add fiber, add omega 3, reduce emulsifiers which cause gut inflammation
Leptin resistance driven by insulin in 3 places in the brain
The higher insulin goes the more the brain thinks you are starving
world.openfoodfacts.org/nova for Nova food classes
Perfact.co
eatreal.org
Monchmonch.shop for biolumen
