Alper Aydın (Dietitian ) 🍏🍴

Eastern Mediterranean University - Clinical Dietitian 🇹🇷

[Alper Aydın (Dietitian ) 🍏🍴 @aydinnalper]

'let food be thy medicine and medicine be thy food.' - hippocrates

[藤井 直人 Naoto Fujii @naotofuj]

低炭水化物食での運動により脂肪利用能は改善する？

J Physiolの論文

鍛錬した男性10名が、漸増負荷テストを行い、その後グリコーゲン枯渇運動を実施。翌日に再び漸増負荷テストを実施

上記のプロトコルを、枯渇運動後に①高炭水化物食、②低炭水化物食を摂取する2条件で実施

結果：
・最大脂肪酸化量（PFO）は両条件でグリコーゲン枯渇運動後に増加したが、低炭水化物条件でより大きく増加
・最大脂肪酸化量が得られる運動強度（Fatmax）は、低炭水化物条件でのみ増加
・ミトコンドリアのカップリング制御・効率は、いずれの条件でも変化なし

結論：
運動による筋グリコーゲンの枯渇と低炭水化物食を組み合わせることで、PFOやFatmaxで評価される脂肪利用能は増加するものの、ミトコンドリアのカップリング制御・効率には影響を及ぼさない

https://t.co/uB0Hnd5SFM

[Nick Norwitz MD PhD @nicknorwitz]

Can a fasting mimicking diet lower biological age?

1/4) A diet made people 2.5 years biologically younger.

It took 15 days of eating.  And there was no association between change in biological age and weight loss.

It's called the fasting mimicking diet. Here's how I'd do it.

Let’s discuss🧵

[Nick Krontiris @nick_krontiris]

This review synthesizes current knowledge on circadian rhythmicity and exercise from observational and clinical studies conducted in humans with type 2 diabetes and obesity.

[Nature Metabolism @NatMetabolism]

Maternal obesity imprints methylation marks in oocytes to drive intergenerational metabolic dysfunction dlvr.​it/TVl8W9

[Biomedicines MDPI @Biomed_MDPI]

🫀Iron deficiency in acute coronary syndromes is linked to worse outcomes, lower exercise capacity, and more hospital readmissions. Emerging evidence suggests supplementation may also be associated with reduced myocardial scarring.💉 #AcuteCoronarySyndrome
https://t.co/qcO16taBxG

[Nutrients MDPI @Nutrients_MDPI]

🍽️ How might ultra-processed foods relate to IBD?

A Nutrients review examines emerging links with gut microbiota and intestinal barrier function.

Amanda Luísa Spiller et al.

🔗 https://t.co/TxSYQHB0Tf

#IBD #Nutrients

[Siim Land @siimland]

Melatonin beyond sleep

Melatonin at larger doses (10 mg/day) has been seen to lower inflammatory markers, like CRP and TNF-alpha, in clinical trials.

Doses of 10 mg/day have also been seen to improve cardiometabolic risk factors like blood pressure, cholesterol, and blood sugar.

Meta-analyses on the topic:

Inflammation: https://t.co/62N9M9wUje

https://t.co/oBs9D7PGUY

Cardiometabolic risk factors: https://t.co/cF2WaFp0cr

[Moosa @questmoosa]

SPRINTING boosts human growth hormone anywhere between 500% and 750%
20-30 second sprint, rest 90 seconds and repeat this 8 times.
Sprinting can be as a effective as injecting human growth hormone.
Look at most Olympic sprinters they are jacked.

[Nick Krontiris @nick_krontiris]

Here, higher dietary folic acid intake was associated with a lower prevalence of diabetic retinopathy in US patients with type 2 diabetes.

[BowTiedPhys @BowTiedPhys]

Even with zero training, 10g creatine/day for 12 weeks:
↑ Lean mass
↑ Leg press & bench 1RM
↓ HbA1c
↑ HDL

Now just imagine if you did train.

[Nick Krontiris @nick_krontiris]

This one finds that hypertension and hyperlipidemia are compatible with extreme longevity.

[Siim Land @siimland]

What your visceral fat says about your body composition and metabolic health:

50–100 g → Exceptionally low

Very lean and low body fat overall. Peak metabolic health. Top 1-3% for men and women aged 20-30.

101–200 g → Very low

A lean profile. Great metabolic health and insulin sensitivity. Top 10% for men around 30 and women around 50.

201–300 g → Low

Still lean and insulin sensitive. Top 10% for men around 40, average for women aged 18-29.

301–400 g → Low to moderate

Still below the 425g average for men aged 18-29. For a woman in her 20s, higher than average.

401–500 g → Moderate

Average amount of visceral fat for men. At age 50, top 10% for men, but highest 10% for women. Can still have normal metabolic health and insulin sensitivity.

501–700 g → Increasing accumulation

Suboptimal insulin sensitivity and metabolic health. For men in their 60s, top 10%. For women, middle of her age group.

701–1,000 g → Poor metabolic health territory

Early signs of insulin resistance and poor glucose control. More common in people over 70. In young people, this occurs mostly in people with obesity.

>1,000 g → High visceral fat burden

This corresponds to obesity, insulin resistance, and metabolic syndrome. More common in older than younger people.

Men tend to carry more visceral fat than women, and visceral fat generally increases with age in both sexes.

Want to know what your health %-ile is? Take the quick assessment to get your score and find your biggest bottlenecks: https://t.co/6BrWir8FqN

Data based on DEXA scan results from over 10,000 people (PMID: 32123345).

[alexei @alexeixbt]

fasting literally rewires your brain.

[Siim Land @siimland]

Green tea is one of the healthiest beverages in the world
- improves cardiovascular disease risk factors
- improves heart health
- improves metabolic health markers
- targets all hallmarks of aging
- reduces visceral fat
- is associated with lower mortality

Full thread on green tea benefits⬇️⬇️

Graph from: DOI:10.20944/preprints202309.0582.v1

[Nicholas Fabiano, MD @NTFabiano]

Brain connectivity is highest in the fall and lowest in the summer

[Nicholas Fabiano, MD @NTFabiano]

Exercise is linked to IQ gains in youth.

[Nick Krontiris @nick_krontiris]

The findings of this study suggest that maintaining at least 90–100 steps/min for 30 mins/day may be associated with lower all-cause mortality risk.

[Dr. Rhonda Patrick @foundmyfitness]

People who drank more coffee had less body fat, less visceral fat, and more lean mass than less-frequent or non-drinkers.

The biggest benefit was seen at 5 or more cups per day.

And for men, every extra cup per day was associated with a ~10 ng/dL higher total testosterone. Higher coffee intake was also associated with better glucose and insulin regulation in men.

This was an observational study, but mechanistic and experimental evidence actually supports coffee's benefits on metabolic and hormonal health. I'm willing to believe there's a real link here rather than draw a conclusion such as "coffee drinkers live healthier lives in general."

[Simon Hill MSc, BSc @theproof]

It's possible that protein differences explain (at least part of) the difference in liver fat between these 3 diets.

https://t.co/CMmfmIv3UM

[Nick Krontiris @nick_krontiris]

Here, caloric restriction was associated with improvements in markers developed to express biological ageing in older adults.