The main way to cut linoleic acid is to avoid corn oil, soybean oil, “vegetable” oil, most sunflower oil, peanut oil. They are 60-70% linoleic acid or higher.
LA is problematic for 2 reasons. 1 because it is inflammatory (which can be negated by taking good fish oil). 2, because it carries oxygen radicals to blood vessel linings which is the initial CAUSE of atherosclerosis leading to heart disease.
Chicken skin and pork fat is probably OK in moderation. Same for most nuts which are also moderate in LA, but fatty pork sources that are providing a high percentage of calories from fat can put you quickly over your daily ideal level. American’s are estimated to consume around 15 grams of linoleic acid a day but in some parts of the country with higher rates of health problems it is 30-60 grams a day.
If your calories are not excessive and you do not have early signs of heart disease, cholesterol is actually made by your body to HEAL damage from free radicals in blood vessels. VERY high cholesterol is not a sign of something that is CAUSING harm, but a sign that you have a lot of damage and the body is trying to make more cholesterol to reinforce cell membranes in blood vessels to heal them, but if you reach the point of blockages then cholesterol can backfire and contribute to the blockages. Reducing cholesterol with no sign of blood vessel blockages prevents the body from its attempt to heal the damage.
I´m impressed from your knowledge and thank you very much for going into detail that much!
I´m diagnosed with crohns disease and small intestinal motility disorder since two years. I lost over 60 pounds. My life changed completely. I went from a really healthy athletic dude to a skinny, lanky, sick and underweight guy.
I´m always looking for advice and recommendations regarding diet and nutrition but it´s very difficult because you already know that there is a TON of bullshit out there and it´s pretty rare to find someone with background and proper knowledge. The doctors here are stupid AF and can´t give dietary advice. They said everyones different, eat what you feel good with… Thats not me, I want to keep inflammation as low as possible, therefore my “specific” questions.
Please be honest, is this annoying to you when I ask questions like this? Is there a way to pick your brain and ask questions NOT for free? To get in contact with you? Don´t worry, I don´t want medical advice etc. but I have so much questions and I know you and your wife as a cardiologist are very smart regarding this topic…
If there is a way to ask more questions, please let me know. I appreciate your helb, time and effort
I just wanted to give a short answer for now in case I don’t get back to the site for a few days. We used to be able to PM on this site and I had some great conversations. Bill Roberts (nutritional chemist who worked for Biotest) and I had some long and useful discussions. If that was available I’d be fine with it though I wouldn’t want any compensation for a couple of reasons and one is that discussions help me to expand my understanding.
Another thing though is that I can give some absolutes, and some generalization by I am at the edge of what I can provide to you with the posts so far. Anything further would be me basically experimenting with you or asking hypothetical questions and it is probably better to have other smart members around in case I need to ask a question at that point.
I would recommend reading a book called “The Perfect Health Diet.” It was very informative at building a base of nutritional understanding-explaining different types of fatty acids and sugars etc. which vitamins are useful and which ones aren’t. It gets into intermittent fasting which I believe people abuse a little around here. Other than that, let me think on it. I don’t like to have to check E-mails too often and if you don’t want to open a thread then some method of PMing would be better but not available right now.
Plug the raw data into Promethease and figure out for yourself whether your genetics tell you to go LCHF, HCLF, or something in between.
Turns out that in spite of SE Asian grandparents, I’m part of the minority who don’t do well on high glucose because of being homozygous for the “hunter gatherer” gene. I mean, I suspected it, been at it tweaking my macros endlessly and while fruits are fine and tubers are okay ish, everything else is a no go. Also very consistent with @Christian_Thibaudeau neurotyping test which showed massive Type 1A dominance.
More proteins here please, with extra servings of vegetables, nuts, berries… but again, over half of the population is somewhat-to-very well adapted to eating starch.
I suggest you guys browse over the bottom right part here to look at the SNPs variability across different populations: rs1061325 - SNPedia
at first I want to say sorry for responding that late. It was not my intention and I don´t want to disrespect you in any way or be unpolite! Second, thank you very much for taking your time and that you are willing to answer a few questions here and there. I appreciate this very much and I want to say thank you for that!
Im not sure if it´s ok to open a new thread like “mertdawg q&a” or something like that!? I don´t want annoy others and especially you!
Like I said, I´m suffering from a view different chronic gut diseases and I don´t have smart people besides the fucking world wide web where I can ask some specific questions I´m interested in. Sure, there are a lot of articles and videos here and there but it´s always different to get in personal contact with someone who can explain things in plain english/german, whatever. I think you know what I mean.
And I know that this is for sure the “wrong” forum but in other forums the situation is a lot worse and these people have absolutely no clue and don´t know what they are talking about, horrible!
Your suggestion reading the book “the perfect health diet” was brilliant. I hope I bought the right book. The german edition I bought is from “Paul Jaminet and Shou Ching Jaminet”!? Is this the right book?
I also want to mention that I don´t want to ask question regarding my current situation or my health and I don´t want medical advice from you etc. I just want to ask questions regarding different foods etc. to keep my inflammation as low as possible and I think you are the right man for this!
And again, I´m willing to pay everytime of course!!! Let me know!!!
What do you think, should I open a new thread or can I ask a few questions right here?
Thank you very much for your valuable time and your help! I appreciate this very much and I´m thankful about it!!!
That is the correct book. What would be a good idea is that as you read it you could ask questions if you run into something that may take a couple of stabs at the concepts.
I have mentioned before that the Perfect Health Diet, the Vertical Diet and Nate Miyaki’s recommendations (paleo plus carbs for athletes) all share a few basic components. They all recommend low Omega 6s. They all recommend keeping fructose low as it has unique effects among carbs. They all recommend carbs for athletics, but avoiding the ones that tend to impact intestinal permeability and cause inflammation. They could be called “safe starch” diets, or “primal plus carbs” for athletes. If you eventually want to start a thread about the Perfect Health diet and other safe starch paleo diets for athletes it might be a good one for me to answer questions in.
Also the Perfect Health diet has some online resources. They have tried to marked a few things more recently but the author, Jaminet presents data scientifically. He tried Vegetarianism and low carb Paleo first and ended up ditching them because they weren’t working.
I usually eat 1-2 a day. Bananas, oranges, apples, strawberries , blueberries, melon, etc. IMHO any fruit and vegetable is good and healthy. Yes some are better than others
I like frozen wild blueberries, pineapple, cantaloupe, watermelon, since they all provide valuable micronutrients. Dark grapes (also I usually freeze them).
Fruit when in a calorie deficit is easy-pretty much its fine because your liver glycogen will always be a little low if you are in a calorie deficit. Bulking on LARGE AMOUNTS of fruit can be bad because liver glycogen will be full most of the time, and the liver has to turn the fructose into triglycerides in that case. Bulking on a high fructose diet tends to raise liver fats, triglycerides, and insulin resistance. I’m not saying that you can’t eat a lot of fruit and not get fat, but if you are eating a calorie surplus, then large feedings of fruit leave your body no alternative but to make liver fat-leading to negative consequences.
Fruit is also good for refeeding because it can help glycogen supercompensation-forcing more than usual glycogen into muscles.
Both fats and carbs will lead to those issues, that’s the typical western diet. I’ve always found that “bulking” was a terrible idea.
It was funny to travel SE Asia with my brainwashed “sUgAr is eViL” friends. We were backpacking around with little foods besides coke, low fat flavored milk, fruit juices. I mean I had those all day, they thought I was getting diabetes and would rather suffer from low energy and be far behind during any hikes. Anything but touching “sUgAr” with a 10ft pole. And I was still losing weight and getting super lean because ultimately it’s all about calories. A funny experiment but nothing surprising to me.
Having some carbs from fructose is probably OPTIMAL during and after high activity. The body seems to actually be designed to re-load liver and muscle glycogen in a balanced way from the blend of carbs in fruit.
Well, pure fructose is an odd rarity in nature isn’t it? I’m fond of maltodextrin added to a fruit juice, gets me through the day really well until I’m craving a nice steak or salmon with greens for dinner.
^nice review of fructose/glucose/sucrose oxidation pathways from isotope studies