Rust

[Rust @Rustkolnikoff]

Nuevo Vídeo.
Aunque el balance energético sigue siendo el principio fundamental que determina la pérdida de grasa, la forma de alcanzarlo (ya sea mediante enfoques low-carb/cetogénicos o dietas altas en carbohidratos y bajas en grasa) conlleva implicaciones fisiológicas, hormonales y adherenciales distintas a medio y largo plazo.
En este vídeo analizo estas diferencias y explico en qué contextos cada enfoque puede resultar más adecuado.
https://t.co/4Z0eubT5Gp

[Rust @Rustkolnikoff]

@trifalivs @AraBudist BelaRust

[Rust @Rustkolnikoff]

@Kewlls_ @Sergiornz @MyproteinES No, pero no soporto a mis so-called “semejantes”

[Rust @Rustkolnikoff]

@ArkadyVasilevic @gonzaloruizutri https://t.co/oFjCwzw3Dj

[tp53 🍊🥕🦪🥩🥛☕ @tp53guardian]

Something is off. Because dairy seems pretty immune to the entire "SFAs gonna kill" you bullshit. (pulling from my coffee and dairy notes here..)

Coffee seems universally good for you. Showing again and again that it is associated with longevity and reduced disease.

The results of this study indicate that higher habitual coffee consumption is associated with lower odds of frailty.

https://t.co/PxYvJ0d44v

This might be another reason why coffee is so good. It inhibits iron absorption

https://t.co/cDMfJ6uf2k

Know what inhibits iron more than polyphenols? Calcium. From Millk

Drinking 3 cups of coffee or 200–300 mg of caffeine per day lowers your risk of developing diabetes, heart disease, or stroke by up to 48%

https://t.co/stvCGtCHPd

So coffee good. But dairy good too.

Dairy seems so good for you that when you add sugar to it (ice cream), observational data - no matter how the numbers get twisted - can ever find a signal that it's unhealthy.

But if i add sugar and dairy to my coffee - the benefit of coffee is lost?

meta-analyses consistently show dairy as neutral-to-protective against CVD... even though dairy is one of the biggest SFA contributors in Western diets.

prospective studies and RCTs keep failing to find the SFA --> atherosclerosis signal the guidelines assume.

https://t.co/l446pLT7TA

systematic review of meta-analyses: favorable or neutral CVD associations across all dairy types, full-fat included. milk, cheese, yogurt ...none associated with elevated CVD risk. moderate-to-high quality evidence.

https://t.co/tyjAi5wKSZ

cheese, loaded with SFA, shows a U-shaped all-cause mortality curve. confirmed in 2026, consistent with 2023. if SFA content determined outcomes, this curve shouldn't exist

https://t.co/gzor2JZSoI

dairy and sugar is apparently also fine

across multiple Harvard cohorts over decades, the same signal kept surfacing: regular ice cream consumption correlated with lower T2D and CVD rates. it replicated. Pereira's team tracked 5,000+ peeps from 1985, found ice cream associated with 2.5x greater risk reduction for insulin-resistance than milk or cheese... roughly 12% lower CVD likelihood. his words: "we analyzed the hell out of the data. I still to this day don't have an answer for it"

https://t.co/lmZDWjvtnQ

The Atlantic called it "nutrition science's most preposterous result." the researchers tried to kill the finding statistically, couldn't. outside scientists explained why it must be wrong... also couldn't

https://t.co/R18D3J0whu

https://t.co/RnQmRsKbET

mechanisms

MFGM ... sphingomyelin in the milk fat globule membrane directly inhibits cholesterol absorption in the gut, measurable impact on plasma and tissue levels.

https://t.co/8GEskXKfZC

products with the MFGM intact (ice cream, whole milk) behave differently than butter, which destroys the membrane during churning. leading hypothesis for why ice cream outperforms butter in the data

CLA ... found almost exclusively in ruminant meat and dairy. anti-carcinogenic and anti-atherosclerotic effects studied for years. So natural trans fats from cows seem like it's worth the rain water.

https://t.co/ALi6aH9V5m

odd-chain SFAs: C15:0 and C17:0 ... higher circulating pentadecanoic and heptadecanoic acid, associate with lower CVD risk and lower mortality.

C15:0 attenuates inflammation, dyslipidemia, and fibrosis in vivo, via mitochondrial repair.
serum C15:0 is now used as an objective biomarker for full-fat dairy intake because the signal is that consistent

https://t.co/uvpbTRkcg5

I just don't buy it. There's too much robust data saying dairy and coffee are great for you but you lose the coffee benefit from their combination? Bullshit.

[Rust @Rustkolnikoff]

@wellsception @ADAM_lq87 El vídeo que tengo fijado en mi perfil es un buen comienzo

[Rust @Rustkolnikoff]

@wellsception @ADAM_lq87 Con carbos altos me refería a la repartición de los macronutrientes, no a “comer mucho arroz y pasta”

[Rust @Rustkolnikoff]

Paso. Habrá que ver lo que estaba comiendo con “carbos altos”. Esa dieta de eliminación le estará sentando increíble (no lo dudo), menos irritación intestinal, más saciedad, mejor uso de la grasa como sustrato, etc. Eso le habrá ayudado a estar en déficit, y al bajar grasa, aromatizará menos y tendrá más testosterona. Si es que ya lo he visto mil veces.

[Rust @Rustkolnikoff]

@kedisejaja @gonzaloruizutri https://t.co/oFjCwzw3Dj

[tp53 🍊🥕🦪🥩🥛☕ @tp53guardian]

Something is off. Because dairy seems pretty immune to the entire "SFAs gonna kill" you bullshit. (pulling from my coffee and dairy notes here..)

Coffee seems universally good for you. Showing again and again that it is associated with longevity and reduced disease.

The results of this study indicate that higher habitual coffee consumption is associated with lower odds of frailty.

https://t.co/PxYvJ0d44v

This might be another reason why coffee is so good. It inhibits iron absorption

https://t.co/cDMfJ6uf2k

Know what inhibits iron more than polyphenols? Calcium. From Millk

Drinking 3 cups of coffee or 200–300 mg of caffeine per day lowers your risk of developing diabetes, heart disease, or stroke by up to 48%

https://t.co/stvCGtCHPd

So coffee good. But dairy good too.

Dairy seems so good for you that when you add sugar to it (ice cream), observational data - no matter how the numbers get twisted - can ever find a signal that it's unhealthy.

But if i add sugar and dairy to my coffee - the benefit of coffee is lost?

meta-analyses consistently show dairy as neutral-to-protective against CVD... even though dairy is one of the biggest SFA contributors in Western diets.

prospective studies and RCTs keep failing to find the SFA --> atherosclerosis signal the guidelines assume.

https://t.co/l446pLT7TA

systematic review of meta-analyses: favorable or neutral CVD associations across all dairy types, full-fat included. milk, cheese, yogurt ...none associated with elevated CVD risk. moderate-to-high quality evidence.

https://t.co/tyjAi5wKSZ

cheese, loaded with SFA, shows a U-shaped all-cause mortality curve. confirmed in 2026, consistent with 2023. if SFA content determined outcomes, this curve shouldn't exist

https://t.co/gzor2JZSoI

dairy and sugar is apparently also fine

across multiple Harvard cohorts over decades, the same signal kept surfacing: regular ice cream consumption correlated with lower T2D and CVD rates. it replicated. Pereira's team tracked 5,000+ peeps from 1985, found ice cream associated with 2.5x greater risk reduction for insulin-resistance than milk or cheese... roughly 12% lower CVD likelihood. his words: "we analyzed the hell out of the data. I still to this day don't have an answer for it"

https://t.co/lmZDWjvtnQ

The Atlantic called it "nutrition science's most preposterous result." the researchers tried to kill the finding statistically, couldn't. outside scientists explained why it must be wrong... also couldn't

https://t.co/R18D3J0whu

https://t.co/RnQmRsKbET

mechanisms

MFGM ... sphingomyelin in the milk fat globule membrane directly inhibits cholesterol absorption in the gut, measurable impact on plasma and tissue levels.

https://t.co/8GEskXKfZC

products with the MFGM intact (ice cream, whole milk) behave differently than butter, which destroys the membrane during churning. leading hypothesis for why ice cream outperforms butter in the data

CLA ... found almost exclusively in ruminant meat and dairy. anti-carcinogenic and anti-atherosclerotic effects studied for years. So natural trans fats from cows seem like it's worth the rain water.

https://t.co/ALi6aH9V5m

odd-chain SFAs: C15:0 and C17:0 ... higher circulating pentadecanoic and heptadecanoic acid, associate with lower CVD risk and lower mortality.

C15:0 attenuates inflammation, dyslipidemia, and fibrosis in vivo, via mitochondrial repair.
serum C15:0 is now used as an objective biomarker for full-fat dairy intake because the signal is that consistent

https://t.co/uvpbTRkcg5

I just don't buy it. There's too much robust data saying dairy and coffee are great for you but you lose the coffee benefit from their combination? Bullshit.

[Rust @Rustkolnikoff]

correcto. Es que el C. Randle simplemente describe competencia metabólica. Si coexisten simultáneamente en sangre AGL elevados y glucosa elevados, cada uno inhibe la oxidación del otro, lo que favorece que ambos se desvíen hacia su almacenamiento. Ahora bien, como dices, esto no viola el balance energético. Si no hay superávit calórico, no hay sustrato neto para depositar en el tejido adiposo.
El problema no es engordar o no, es que tengamos una partición de nutrientes menos eficiente, que haya más oscilación glucémica, que tengamos más estrés oxidativo, que tengamos peor señalización de insulina, etc. Por ejemplo, cuando hablo de cetosis, nunca he dicho que te engorde la grasa, entre otras cosas, porque ese enfoque te hace más fácil estar en déficit. La cosa es el deterioro metabólico que produce.
Lo que sí puede ocurrir con alta grasa + alto CH, es que son cosas muy palatables, y que sacian poco (los sustratos no llegan lo bien que deberían a las células, y estas siguen señalizando hambre), lo que empuja fácilmente a un superávit sin darse cuenta.
Vaya, que no nos hace engordar si no estamos en superávit, pero sí deteriora nuestra flex. metabólica y la oxidación eficiente de glucosa.

[Rust @Rustkolnikoff]

Así come un magufo (o algo)

[Rust @Rustkolnikoff]

@Annoon148 @libertadrian_ Kek

[Adrián @libertadrian_]

🌅¡Buenos días a todos!

💪🏻Empezando el día con un almuerzo contundente.

En la academia militar de oficiales de la República de Belarús🇧🇾

#блогбай2025

[Rust @Rustkolnikoff]

@Memphis_Reborn @theinstrulomloe Además, la “hipótesis” mecanicista plantea la acumulación crónica de PUFA en membranas a lo largo de años, y los los ensayos que hay no duran ni medio año

[Rust @Rustkolnikoff]

El consenso epidemiológico se sostiene sobre cohortes observacionales con confusión residual masiva, ensayos cortos con mala adherencia y décadas de financiación industrial sesgada. Según esta gente, no seguir todo consenso institucional acríticamente y recurrir a lo que sí es sólido: mecanismo fisiológico + observación clínica individual + coherencia evolutiva + los pocos ensayos bien diseñados que existen, es "promover magufadas".
Restringir PUFAs y priorizar glucosa es es bioquímica de manual y los mecanismos están respaldados (lo único, que la traslación clínica a escala poblacional tiene menos ensayos directos, simplemente porque no se han hecho)
Los PUFA se incorporan a membranas celulares y son químicamente inestables, susceptibles a peroxidación lipídica y generación de subproductos reactivos. La glucosa oxidativa en condiciones fisiológicas normales es más eficiente que la beta-oxidación, genera menos estrés oxidativo y sostiene mejor la función tiroidea.
Percibir, pensar, actuar --> magufada

[ac2r3ad @ac2r3ad]

@PadreManesva Promover el consumo de azúcares y la restricción de PUFAs son magufadas que joden la salud, en efecto.

[Rust @Rustkolnikoff]

@beelibers @Memphis_Reborn @theinstrulomloe gracias, les echaré un ojo

[Rust @Rustkolnikoff]

ErnesGOD Castro: “o me convierto, o literalmente me lanzo desde lo alto del monasterio de Montserrat”

*se convierte*

Goyim: wow

[Rust @Rustkolnikoff]

@beelibers @Memphis_Reborn @theinstrulomloe puedes compartirlos ? Por aquí o por MD.

[Rust @Rustkolnikoff]

@PadreManesva @RugidoSilente @johnmh524811 Soy consciente. En tema nutricional el boomerismo es terminal

[Rust @Rustkolnikoff]

@RugidoSilente @johnmh524811 Estaría bien que me diese una oportunidad y se mirase algún vídeo del canal

[Rust @Rustkolnikoff]

@PROMAKOS_

[Rust @Rustkolnikoff]

@Maestro_Titeres Cascanuecesco…