Tuesday, February 14, 2017

My New LCHF Dyslipidemia Hypothesis

Once again, I have to thank Rhonda Patrick from Found My Fitness for presenting some fascinating information.  In her podcast titled "Does Saturated Fat Cause Heart Disease?" she lays out an argument that some people with a specific genetic polymorphism may be better off by consuming more polyunsaturated fats (PUFA) and less saturated fats.  The polymorphism in question has to do with the fat mass and obesity-associated protein (FTO).  Using her free genetics tool and my raw data from 23andme, I have learned that I have genetic variants that influence my genetic obesity and diabetes risk in the following ways (quoted text from her genetic report):

  • Increasing my risk of obesity by 1.3 fold "due to a shift from energy-burning adipocytes (brown adipose tissue) to energy-storing adipocytes (white adipose tissue). This results in adipocytes storing more lipids and more body-weight gain. In addition, this genotype is associated with reduced thermogenesis (the burning of fat to produce heat) in response to cold exposure and this genotype and may result in less fat burning in adipose tissue during cold exposure."
  • Increasing my risk of obesity by 1.67 fold "particularly in the context of a high saturated fat and low polyunsaturated fat intake."
  • "An intermediate increased risk of obesity and type 2 diabetes due to high production of ghrelin. Higher ghrelin levels are associated with over-eating due to lack of satiation."
  • "Saturated fat may have a negative effect on blood glucose and insulin levels and increases type 2 diabetes risk."
Having heard this new information, I am going to develop a new LCHF and lifestyle regimen to see if I can further reduce my blood lipids.  For background, using a LCHF nutrition protocol and increased physical activity, I have been able to bring my T2DM and sleep apnea under control and I have improved my blood lipids without the use of cholesterol lowering medications.  That said, my lipids are still not ideal.

Armed with this new information, I will take the following steps for a 4 week period:
  • Substitute PUFAs for saturated fats
    • Increase my consumption of fatty fish
    • Replace farmed meat with lean game meat
    • Replace butter with olive oil and avocado oil
    • Supplement with fish oil daily
  • Increase brown adipose tissue
    • Increase cold water exposure
    • Reduce my covering while sleeping to a sheet or one thin blanket
  • Maintain my current level of physical activity
Once I have completed this 4-week trial, I will then conduct a NMR lipoprotein profile to see what changes occur.  Once I have the data, I will post an update.

Keto Shopping List

Here is my non-exhaustive shopping list to help get you started.  Along with the items listed below you can get any kind of beef, fowl, or fish.  Most sausage will be fine but do look at the ingredients and avoid sugar if possible.  Try to get as many organic, raw, pasture raised, grass fed, etc, as you can.  You are getting all your nutrition from these foods so splurge a little.  It will not be that big of a total cost difference as you might think, e.g., you might pay an extra $3 a week for pasture raised eggs. (Subject to change) 

Kerrygold salted (cooking) and unsalted butter (coffee)
Heavy whipping cream (coffee, whipped cream)
Gouda or Edam cheese (vitamin K)
Pastured Eggs
H-E-B Natural Bacon
Frozen Green Beans
Frozen Broccoli 
Frozen Asparagus
Frozen Brussel Sprouts
Frozen Organic Blueberries
Shelled Whole Walnuts
Kale/Spinach Blend Salad (salads or smoothies)
Real Olive Oil
Balsamic Vinegar
Apple Cider Vinegar (blood glucose control)
Fresh Cracked Pepper
Himalayan Sea Salt
Liquid Stevia Sweetener