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For today’s edition of Dear Mark, I’m answering one question from a reader. It’s all about synthetic peptides, small chains of amino acids with potentially huge effects on your health and physiological function. In most cases, these synthetic peptides are based on naturally-occurring compounds found in the human body. Scientists isolate the “active component” of the compound and whip it up in a lab by stringing together the right amino acids. Many of these peptides are available for purchase online, strictly “for research purposes.” But people are using them.
Are these safe for humans? Are they effective?
Mark, I would love if you did a write-up on BPC-157 and LL-37 with regards to gut health. I’m surprised with all your articles on collagen peptides you haven’t written once about “synthetic” peptides. Thanks!
Let Me Cover PBC-157 First….
BPC-157 is a partial reconstruction of a string of 15 amino acids that’s already found in Body Protection Compound, a naturally occurring healing compound the body produces. Its creators took the natural BPC and figured out the most “biologically active” section of its amino acid chain, then synthesized that section alone. You can find the real thing in human stomach juice (and presumably throughout the body doing its job). You can buy the synthetic version online.
What Does BPC-157 Allegedly Do?
It enhances healing and recovery from injury. In one study, BPC-157-treated Achilles’ tendon tissues were more resistant to injury, spread more quickly on a petri dish, and recovered faster than untreated tendon tissues.
In another rat study, their cecums—the beginning of the large intestine—were perforated. Applying BPC-157 enhanced healing, stopped bleeding, and sped up recovery.
It counteracts NSAID toxicity. BPC-157 blocks aspirin-induced bleeding and improves healing of NSAID-mediated lesions in the gut, brain, and liver.
Another rat study even used BPC-157 to improve healing from a spinal cord injury. BPC rats regained functional autonomy, had better control over their tails, and were less spastic.
It can treat periodontal disease, reversing inflammation and reducing bone loss.
It can treat colitis, reducing gut inflammation and restoring mucosal integrity.
Briefly looking through all the anecdotes online, most people are using this peptide to heal joint or tissue injuries, which seems to be the best use. Ben Greenfield swears it healed his tennis elbow and hamstring damage. I even saw one person who used it to improve brain health and function after years of stimulant abuse. Some research does show that BPC-157 can restore dopaminergic function in the brain. Some are even reporting restored sensitivity to stimulants (although using a healing peptide just to restore your ability to get high off Adderall again seems counterproductive).
What Are the Downsides?
It must be subcutaneously injected for maximal efficacy. This isn’t as hard as it looks (millions of diabetics do it every day) but some people are really nervous around needles. Orally-active BPC-157 is available, but I’m not sure how it compares.
There is the small problem of the total lack of published human studies. If there are any, I didn’t see them. The animal studies are impressive, though, and the fact that the peptide chain does naturally occur in our bodies suggests it’s relatively safe, but we don’t know for sure.
A big problem is that you can’t verify the purity of the products available online. You have to read reviews, know the right people, and do the research. These aren’t legally intended for human consumption, so there’s no testing authority regulating the safety and content of these products.
Now For LL-37….
LL-37 is an anti-microbial peptide found naturally in people. It’s heavily involved in the immune response, and its role in health isn’t very clear. It isn’t consistently “good” or “bad.” For instance, its presence can suppress tumor growth in colon and gastric cancer, but it’s been shown to promote tumor growth in ovarian, lung, and breast cancers. But it’s also able to bind to and negate the effects of lipopolysaccharide, the bacterial endotoxin secreted by many gut pathogens, and selectively target apoptotic white blood cells while leaving viable ones unaffected.
Why Are People Using It?
There are online forums populated by people who are using this peptide to heal gut issues, deal with inflammatory diseases, and treat autoimmunity—or, they’re at least buying the peptide, injecting it, and hoping that it works and not always following up with the results. I’m skeptical about using these as justification to experiment. As one recent paper put it, LL-37 is a tiny peptide with huge effects:
Some of the functions of LL-37 are anti-inflammatory, particularly those involved in blocking Gram-negative signaling pathways through TLR4. However, in the context of the inflammatory response, this peptide may also provide proinflammatory signals that can propagate inflammation, stimulate type I IFN production, and result in induction of autoimmune diseases. Further research is needed to fully understand the big effects of this little peptide on immune system function so that potential therapeutic uses can be explored.
Sticking Points With LL-37
Much of this could be a guilt by association situation: LL-37 is often found elevated at disease sites and in diseases states because it’s part of the inflammatory response. It isn’t necessarily causing the disease. But the immune response is a delicate one with huge ramifications. I’d be very careful with injecting a peptide that the body normally produces in times of acute inflammation. That sounds a lot like trying to attempt top-down regulation of innate immunity—a decidedly bottoms-up process. Probably better to wait for human trials rather than rely on positive anecdotes from unsourced forum posts. I’m not saying these people aren’t helping themselves with this compound. I’m saying the risk of complications or unwanted effects would be too high for me.
That’s it for today, folks. Thanks for reading and be sure to comment down below. Do you have any experience using these synthetic peptides? How about any others?
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Cold season is upon us. Vitamin D levels are down. People are cloistered indoors. Kids are walking petri dishes. Drug stores are advertising free flu shots. It’s that time of year. I’m sure a few of you are even sniffling as you read this, or maybe trying to ignore the pain of swallowing with a sore throat.
Colds seem like an inevitability, maybe not so much since you’ve cleaned up your diet, but nothing is 100% fool-proof. You will get sick. You will catch a cold. Or someone close to you will. What can you do for yourself? For your sick kid or partner? Are there any natural cold remedies that actually work?
Let’s look at them.
High Dose Vitamin C
Most studies find that vitamin C supplementation has little to no effect on the duration or severity of a cold. But not all. What seems to help, if anything, is a mega-dose of vitamin C.
In one study, taking 8 grams on the first day of the cold reduced illness a bit more than taking 4 grams.
A meta-analysis of studies concluded that taking 1 gram as a daily supplementary dose and 3-4 grams as a therapeutic dose at the onset of a cold could reduce the duration and severity.
Verdict: Vitamin C can’t hurt, so it’s worth a shot. Try 3-8+ grams when you feel the cold coming on, and supplement 500 mg-1 g during cold season.
Having good zinc levels are a great preventive. A strong baseline intake of zinc-rich foods like shellfish and red meat is the first line of defense against upper respiratory infections. But once you have a cold, or you feel one coming on, pounding zinc citrate lozenges or smoked oysters won’t make much of a difference. What can work is taking a specific type of zinc acetate, highlighted here by Chris Masterjohn.
Studies show that zinc acetate works very well at reducing the duration of colds, especially when you catch it early. Chris recommends using these lozenges every 1-2 hours when a cold first hits and letting them dissolve slowly in the mouth. It takes about 20-30 minutes for a single lozenge to dissolve, but this slow process is vital for actually getting the cold-busting effect. Don’t chew.
Verdict: Zinc acetate taken at the onset can help. Other forms of zinc are important for prevention (and general health), but probably aren’t therapeutic.
Elderberry probably has the coolest name ever—like some folk medicine out of a Tolkien story. Plus, it works.
In intercontinental air travelers (a population at much greater risk for colds), taking elderberry syrup reduced total days with a cold (57 versus 117) and cold symptom score (247 versus 583, with higher being worse).
In a meta-analysis of controlled trials, elderberry syrup was also shown to reduce overall cold symptoms.
This elderberry syrup is very high quality, and even comes in a sugar-free (glycerin-based) form if you want to avoid any excess fructose.
Does “Jewish penicillin” work? Yes, yes it does. Evidence confirms that chicken soup made from real chicken broth eases nasal congestion, improves the function of the nasal cilia protecting us from pathogen incursions, and reduces cold symptoms.
Does it have to be chicken? As most cultures include broth-based soup in their list of effective cold remedies, I suspect it’s the goodness of the broth that’s important and any true bone broth-based soup will work.
If I feel a cold coming on, I’ll crush and dice up an entire head of garlic and lightly simmer it in a big mug of bone broth. I find I am usually able to ward off whatever’s headed my way. Of course, that’s just an anecdote and the available evidence is more equivocal.
Another way I’ll eat garlic is to use black garlic—garlic that’s been aged for months until it turns black, soft, and sweet. Delicious and even more potent.
Aged garlic extract can also be an effective supplement.
Verdict: It works.
Acupuncture is controversial. I’m no expert myself—I’ve gotten it a a few times at urging from friends who swear by it—and while I found it relaxing and enjoyable, I didn’t get any amazing results. Then again, I wasn’t going in for anything in particular, nor did I stick with it for very long (apparently you need ongoing therapy). This article by Chris Kresser (who in addition to being a nutrition expert is a licensed acupuncturist) explains the effects and benefits of acupuncture from a Western perspective; it’s worth reading if you’ve been wondering about the therapy.
Does it work for colds?
There are some studies where it seems to help against the common cold. Like this study out of Japan or this series of case studies out of Korea. Both studies indicate the need for placebo-controlled trials to truly determine the efficacy, though. In 2018 there was a published “protocol” for just such a study, but as far as I can tell the results haven’t been published.
Even if it doesn’t lessen the severity of the cold itself, I know some friends who go for acupuncture toward the end of a cold to help speed sinus drainage.
Verdict: Unknown but perhaps.
Echinacea is a medicinal herb native to North America, where it was traditionally used as a painkiller, laxative, and anti-microbial agent (although they didn’t know what microbes were of course). Today, it’s best known as an immune modulator that reduces symptoms of the common cold. Does it work?
A Cochrane analysis of controlled trials found no benefit against colds, but it did note that “individual prophylaxis trials consistently show positive (if non-significant) trends.”
In other words, it very well might work, but we don’t have gold standard evidence in either direction.
Verdict: Might work.
Oregano oil has a long history of traditional use in treating infectious diseases, and it has potent anti-bacterial effects against a broad range of microbes. It fights athlete’s foot. It’s broadly anti-fungal. But there simply isn’t any strong evidence that it works against the common cold.
Verdict: Not much evidence it works for colds.
Back when I was a boy, my favorite thing to do when I had clogged up nostrils was to get in a really hot shower, close all the windows and doors, and read a good book as the steam loosened up the nasal passages. It really did work, albeit not for long. If the cold virus was still present, my nose would usually clog right back up afterwards.
Verdict: Good for momentary relief of clogged nostrils, like right before bed.
Spicy food probably won’t destroy a cold outright, but it can safely (and deliciously) reduce the most annoying cold symptom: stuffy noses. Capsaicin, the chili pepper component that produces a burning sensation in mammalian tissue, reduces nasal inflammation. When your nasal blood vessels are inflamed, the walls constrict; the space gets tighter and you have trouble breathing. Studies indicate that capsaicin is effective against most symptoms of nasal congestion.
Verdict: Good for stuffy noses.
In Sanskrit, “neti” means “nasal cleansing.” The neti pot is a exactly what it sounds like. You fill a tiny plastic kettle with warm saline water, tilt your head over a sink, and pour the water into one nostril. It flows out the other one, clearing your nasal cavity and letting you breathe again. The scientific term is “nasal irrigation,” and it really does work, albeit only against one cold symptom. But let’s face it: the worst part of a bad cold is the stuffy nose that keeps you up at night, gives you dry mouth, and makes food taste bland. Neti pottin’ can fix that right up.
Cod Liver Oil/Fish Oil
Standard childcare practice across the world, but especially in Northern European countries, used to be a big spoonful of cod liver oil every day on your way out the door. Cod liver oil is a great source of vitamin D, vitamin A, and omega-3s—all of which figure prominently in immune function. But studies of the individual nutrients in cold prevention or treatment have had unimpressive results. What might work, though, is cod liver oil.
One recent study found that while vitamin D levels or supplements had no effect on whether a person got a cold or not, the only thing that was associated with lower incidences of colds was taking cod liver oil (or even just regular fish oil) in the last 7 days. It’s not a huge effect, and it’s not necessarily causal, but it’s good enough for me to recommend it.
Verdict: Works (and is healthy otherwise, so might as well).
So, there you go: a good list of therapies, supplements, foods, and nutrients to include (or not) in your anti-cold regimen this season. If you have any suggestions, any recommendations, or questions, throw them in down below.
Thanks for reading, folks, and be well.
Quidel S, Gómez E, Bravo-soto G, Ortigoza Á. What are the effects of vitamin C on the duration and severity of the common cold?. Medwave. 2018;18(6):e7261.
Anderson TW, Suranyi G, Beaton GH. The effect on winter illness of large doses of vitamin C. Can Med Assoc J. 1974;111(1):31-6.
Hemilä H, Petrus EJ, Fitzgerald JT, Prasad A. Zinc acetate lozenges for treating the common cold: an individual patient data meta-analysis. Br J Clin Pharmacol. 2016;82(5):1393-1398.
Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016;8(4):182.
Hawkins J, Baker C, Cherry L, Dunne E. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019;42:361-365.
Nantz MP, Rowe CA, Muller CE, Creasy RA, Stanilka JM, Percival SS. Supplementation with aged garlic extract improves both NK and ??-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clin Nutr. 2012;31(3):337-44.
Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database Syst Rev. 2014;(11):CD006206.
The post 12 Natural Cold Remedies Examined: What Works and What Doesn’t appeared first on Mark’s Daily Apple.
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Before you go on an extreme diet or cut out a major food group, try these simple lifestyle changes to curb your IBS symptoms…
The post 10 Dietician-Approved Lifestyle Changes That’ll Curb Those Uncomfortable IBS Symptoms appeared first on Women’s Health.
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In response to the recent post on whey vs. collagen, a number of readers wrote in asking about pea protein. Today, I’m going to compare the two.
Before I begin, let’s get this out of the way: I’m biased toward whey protein. I sell the stuff. But the reason I sell whey protein is because I really like it, not the other way around. All my products are things that solved a problem I was having, an itch I needed to scratch. I made Primal Kitchen Mayo with avocado oil because I couldn’t find one without industrial seed oils and I didn’t want to make it fresh every time I wanted tuna salad. I put together Adaptogenic Calm (formerly Primal Calm) to help me and my buddies recover from heavy training. And so on. I made Primal Fuel out of whey protein isolate because it is the best gram-for-gram protein powder around. But pea protein is having its day in the sun now, and readers want the facts.
Common Arguments For Pea Protein
Is pea protein just as good as whey at building muscle?
Well, let’s take a look at the literature.
First of all, pea protein contains all 9 essential amino acids. That’s great.
Pea protein contains fewer branch chain amino acids—those amino acids that contribute most to muscle protein synthesis, but it does have them.
Pea protein is about 9% leucine, a very important amino acid for muscle building. Whey is 10-11% leucine, so pea comes pretty close.
In one study, resistance trained men and women in their 20s-40s were split into two groups. One group used pea protein. The other used whey protein. Both groups trained in the same manner (Crossfit-esque). At the end of 8 weeks they measured changes in muscle thickness, force production, and WOD (workout of the day) performance. Neither group had an advantage. Both groups gained about the same amount of muscle, performance, and force production.
In another study of resistance-training adults (men, aged 18-35), pea protein and whey protein resulted in similar bicep muscle gains.
That all looks pretty good for pea (and whey), but these were relatively young adults. As people age, the quality of the protein becomes ever more paramount. A young man or woman is hormonally primed for hypertrophy. Nature is working with them, not against them. If anything, they can actually get away with eating less protein than an older person of the same weight and still gain and maintain muscle because their ability to utilize dietary protein is optimized. Older people need more protein to do the same job because their ability to utilize dietary protein has degraded.
Not only do older people need high quantities of protein, they need high quality protein—bioavailable protein full of amino acids that promote muscle protein synthesis. Whey is simply higher quality on a biological level than pea protein. That difference may not show up as much in the younger person lifting and drinking protein shakes to increase their calories for mass gain, but it certainly shows up in the older person lifting and drinking protein shakes and trying to hold on to their lean mass.
Okay. You’re younger. You’re eating plenty of calories. You’re trying to gain weight. Your muscle protein synthesis capacities are optimal. You should, in theory, be fine with pea protein. Right? Sure, but why?
Pea protein is usually more expensive. It’s still technically lower quality than whey. The best justification for using pea protein to gain/maintain muscle is either you’ve got an uncle who works at a pea protein processing plant and can get you a great deal, or you’re vegan. That’s it.
All that said, pea protein looks to be the best plant-based protein around for performance in the gym. No arguments there.
What about high blood pressure? I’ve seen claims that pea protein can lower it.
Perhaps. In hypertensive rodents (probably working high stress jobs, enduring long commutes, and generally deep into the rat race), pea protein causes drastic reductions in high blood pressure, while the reductions are much more modest in humans taking pea protein daily for three weeks.
Whey does it too. In humans, a single dose of whey protein after a meal reduces postprandial blood pressure and improves arterial stiffness for up to 5 hours. It may just be the protein. Extra protein in general is great at lowering blood pressure, especially if you remove carbohydrates.
The (Relatively) Unique Strengths Of Whey Protein
The thing about protein powder is this—although whey gets most of its accolades on account of its effect on hypertrophy—gains, larger muscles, better performance, etc.—that’s not everything it can do. It also has some very unique health effects that other protein powders, most especially plant proteins like pea, do not possess.
Whey is anti-allergenic.
On the one hand, whey intolerance is the dairy protein intolerance with the lowest incidence. People are far more likely to be intolerant of or allergic to casein. But whey isn’t just less likely to be allergenic. It’s downright anti-allergenic. Whey-based formulas have shown efficacy in the prevention of allergic diseases like asthma and eczema in susceptible children and infants.
There’s no evidence that pea protein powder can do this.
Whey is anti-stress.
In “high-stress” subjects, a whey protein shake improved cognitive function and performance by increasing serotonin levels. The same shake had no effect on “low-stress” subjects. And dietary whey also lowers oxidative brain stress, at least in mice.
Pea protein may do this, but I haven’t seen the research.
Whey boosts antioxidant capacity.
Whey protein is one of the best foods we know that increase levels of glutathione—the body’s master antioxidant. We use glutathione to detoxify the liver, to metabolize alcohol and other toxic substances, to control allergic reactions, to recycle and restore to active status vitamins and antioxidants, to quell free radicals, and to perform many other vital processes.
There is simply no evidence that pea protein has the same effect. It doesn’t have enough cysteine.
Whey transforms when you digest it.
Once the whey protein hits your GI tract, many different bioactive peptides with their own unique effects are formed. In a recent review (PDF), a team of Polish researchers explored the effects of at least nine of these whey-derived peptides. Some improve blood lipids, lower blood pressure, or act as opioid receptor agonists (if you’ve ever seen a milk-drunk baby bliss out after nursing, his opioid receptors are likely being severely agonized by bioactive peptides). Others induce satiety and improve metabolic health biomarkers.
I’m sure other proteins change when digested, but their effects haven’t been studied as closely as whey.
Bioactive Components In Whey (But Not Pea Protein)
There are also a number of bioactive components in whey protein that are not in pea protein:
- Promotes glutathione synthesis and reduces allergic disease incidence.
- Improves retinol/vitamin A absorption and uptake.
- Protects against seizure in epileptic rats.
- Increases serotonin levels in plasma.
- May have anti-tumor effects.
- Improves bone healing and prevents bone loss.
- Chelates excessive iron, preventing it from fueling infections (many bacteria require iron), increasing inflammation, or becoming carcinogenic.
- Has anti-bacterial effects against food pathogens like E. coli and Listeria.
Immuno-globulins (A, M, G)
- Neutralize toxins from viruses and bacteria.
- Prevent adhesion of bacteria to tissues.
- Inhibit bacterial growth.
Could pea protein have similar aspects that have yet to be quantified and studied? Perhaps. But I doubt it.
After all, whey was designed by evolutionary processes to be food for other entities. It’s meant to be consumed—that’s its express purpose, and it’s why it has so many interesting bioactive components that support health. Pea protein was not, and likely does not.
Again, if you’re vegan and looking to gain muscle, pea protein is a great choice. But if you’re not, and you’re interested in other aspects of health, whey protein is the much better option.
Thanks for reading, everyone. Take care!
Banaszek A, Townsend JR, Bender D, Vantrease WC, Marshall AC, Johnson KD. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel). 2019;7(1)
Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3.
Teunissen-beekman KF, Dopheide J, Geleijnse JM, et al. Protein supplementation lowers blood pressure in overweight adults: effect of dietary proteins on blood pressure (PROPRES), a randomized trial. Am J Clin Nutr. 2012;95(4):966-71.
Bumrungpert A, Pavadhgul P, Nunthanawanich P, Sirikanchanarod A, Adulbhan A. Whey Protein Supplementation Improves Nutritional Status, Glutathione Levels, and Immune Function in Cancer Patients: A Randomized, Double-Blind Controlled Trial. J Med Food. 2018;21(6):612-616.
Chandra RK. Food hypersensitivity and allergic diseases. Eur J Clin Nutr. 2002;56 Suppl 3:S54-6.
Markus CR, Olivier B, De haan EH. Whey protein rich in alpha-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects. Am J Clin Nutr. 2002;75(6):1051-6.
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For today’s edition of Dear Mark, I’m answering another round of questions asked by Twitter followers. First up is a three-parter, including a query about extra virgin olive oil, one about supplements everyone should take, and one about autoimmune arthritis in an athlete. Second, I cover whether sauna is a hormetic stressor or a way to relax (or both). Next, I give my recommendation for staying keto or carnivore while camping (it’s a quick one). And finally, I explore a potential protocol for using exogenous ketones to curb autoimmune inflammation.
1. Is very-high-polyphenol EVOO legitly far superior to easily-avail. qual EVOO?
2. What handful of supplems (broadly defined) make sense for almost everyone?
3. Any advice for age 20 elite athlete cursed w genetic autoimmune arthritis where keto, paleo, Mediterranean all failed? Carnivore?
All else being equal, very high polyphenol EVOO should be superior to normal EVOO. Be careful in weighing messaging around this, however.
But, yes, the more polyphenols your oil has, the better it will resist oxidative damage when exposed to heat, light, and the ravages of time. By extension, the more an olive oil is sheltered from heat, light and the ravages of time, the more polyphenol content will be preserved.
And when you consume high polyphenol EVOO, your LDL actually becomes more resistant to oxidative damage. One study found that men who ate high polyphenol extra virgin olive oil had lower oxidized LDL levels than men who ate normal EVOO. They even had higher HDL levels, another indication of improved heart health.
Supplements for all:
Collagen—vast majority of people don’t get enough collagen/gelatin in their diets, whereas historically people were eating the entire animal, including skin, bones, tendons, fascia, ligaments, and cartilage (about 40-50% of animal by weight). A couple scoops of collagen gets you most of the way there.
Magnesium—vast majority of people don’t get enough magnesium. Our water is stripped of it and our soil is deficient in it. Foods that a generation or two ago were excellent sources of magnesium are now middling. Get one of the magnesium “-ates,” like citrate, glycinate, or threonate.
Vitamin K2—another nutrient most people miss that’s absolutely crucial to heart, bone, dental, and hormonal health.
Egg yolks—best source of choline and a great source of many other nutrients in a highly bioavailable package.
Liver—eat it once a week at least.
If you don’t get sunlight or eat a lot of vitamin D-rich foods (wild salmon, pastured eggs, salmon eggs), vitamin D is a good one.
If you don’t eat seafood regularly, a good fish oil is worthwhile. Omega-3s are a critical nutrient.
Autoimmune arthritis in athlete:
I saw that the athlete in question has done “everything right”: Primal, paleo, the whole nine. Right?
Assuming that’s the case and they’re not eating grains, seed oils, sugar, and other things known to be inflammatory and irritating:
Carnivore is an option. Mikhaila Peterson battled a particularly severe case of autoimmune arthritis for most of her life and reports that going carnivore was the only thing that really fixed things.
Elite athletes often overdo it. I certainly did. And although exercise is a crucial part of preventing, recovering from and defeating arthritis, too much exercise can have the opposite effect. It can be too much. It can increase stress rather than mitigate it. It can overload the tissues rather than strengthen them.
I’d also consider trying exogenous ketones to blunt autoimmune inflammation. Check out the last answer in today’s post for more insight on that one.
Is sauna best utilized as a relaxing tool for recovery like meditation or as a hormetic stressor like a challenging workout?
Physiologically, saunas are stressful. A 30-minute sauna session at 174 ºF/80 ºC raises body temperature by almost 1 degree C, spikes your flight-or-flight hormones, raises cortisol, and triggers a powerful hormetic response by the rest of your body. That’s a stressor.
But ultimately, they reduce stress by making you more resistant to it. After such a sauna session, for example, subjects report feeling “calm” and “pleasant.” This isn’t a surprise, if you’ve ever completed a tough workout. That’s how a training session makes you feel, isn’t it?
Just because sauna resembles exercise doesn’t mean you have to keep them separate. It even gets better when you stack the two. For instance, people who frequent the sauna and the gym have a drastically lower risk of heart attack death than people who do either alone. That combo also reduces 24-hour blood pressure in hypertensive patients and confers special protection against all-cause mortality above and beyond either variable alone.
That said, post-workout sauna appears to be especially good at enhancing the training effect.
In runners, post workout sauna use increased time to exhaustion by 32%, plasma cell volume by 7.1%, and red cell volume by 3.2% (both plasma cell and red cell volume are markers of increased endurance performance).
In cyclists, post workout sauna increased plasma volume. This is important because increasing plasma volume improves heat dissipation, thermoregulation, heart rate, and cardiac stroke volume during exercise.
Any thoughts on how to stay keto/ carnivore when camping or backpacking?
There’s a Facebook group devoted to Ketogenic Backpacking. Join that for some ideas.
As for car camping, it’s the easiest thing in the world to do keto or carnivore.
Bring some cast iron pans, some meat, and a cooler full of ice.
Gather a ton of wood.
Light the wood on fire. Allow it to cook down to coals.
Place cast iron over fire. Cook meat on cast iron.
Repeat as needed.
What should the timing and dosage be if you are planning to use exogenous ketone supplements as part of treatment for an autoimmune condition or flare?
Unfortunately, this stuff is so new that there aren’t any established guidelines. However, a recent case study gives a hint at a protocol someone might want to try. This isn’t medical advice, mind you—just a suggestion for further reading and consideration.
The subject had Crohn’s disease, a pretty serious autoimmune gastrointestinal condition characterized by chronic inflammation, painful and frequent bowel movements (around ten per day in this subject’s case), and elevated inflammatory markers. In other words, something that ketone bodies should be able to help.
Every morning for two weeks, he took 4 grams of sodium betahydroxybutyrate (BHB). This helped, but after two weeks he increased the dosage to 8 grams split between sodium BHB, magnesium BHB, and calcium BHB. He took half in the morning and half in the early afternoon. Did it work?
Following the intervention, the subject reported feeling “dramatically better” with significantly lower GI issues and trips to the bathroom. The subject provided weekly urinary and blood ketones following supplementation to ensure a significant rise in ketone levels. Blood glucose levels fell back into the normal range after the intervention (105 mg/dl to 94 mg/dl). White blood cell (WBC) count, neutrophils, and monocytes returned to the normal range following the intervention. The most remarkable finding was that following the intervention, C-reactive protein returned to the normal range from 62.5 mg/l to 4.4 mg/l.
I’d say 4 grams of BHB would be a safe start. If your bowels tolerate it—no small feat, as exogenous ketones can really hit that hard—and they seem to be helping, move toward 8 grams. As always, work with your physician and discuss supplement protocols or changes to them.
That’s it for today, everyone. Take care, be well, and comment down below if you have anything to add or ask.
The post Dear Mark: EVOO, Supplements, Autoimmune Arthritis, Sauna, Keto Camping, Ketones for Autoimmune appeared first on Mark’s Daily Apple.
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For the vast majority of human history (and prehistory), men, women, and children had near-constant contact with the natural world around them. They were walking on the ground. They were playing in the dirt. They were digging for roots and grubs. They were eating with their hands. They were field dressing animals and wiping their hands on the grass. Nothing was sterilized; the tools to sterilize the environment didn’t exist. You could boil water, but that was about it. Bacteria were everywhere, and humans were constantly ingesting it. Even as babies, preindustrial infants nursed for almost four years, so they were getting a steady source of breastmilk-based probiotic bacteria for a good portion of their early lives.
The Agricultural Age: Farms and Fermented Foods
After agriculture and animal husbandry hit the scene, human diets changed, but their environmental exposures didn’t so much. Every day they interacted closely with the soil and/or animals (and their respective bacteria). And they also continued ingesting probiotic bacteria on a regular basis through the use of fermented food—for at least the last 10,000 years. Honey into mead, grains into beer, fruit into wine, alcohol into vinegar.
We know that fermented dairy has been an integral part of any traditional dairy-eating culture because fermentation is the natural result of having milk around without refrigeration. You take raw milk and leave it out for a couple days at room temperature, and it will begin to separate and ferment. Introduce an animal stomach and you can make cheese. Introduce specific strains of bacteria, and you can make yogurt or kefir. But the point is that dairy fermentation—and, thus, the consumption of dairy-based probiotics—was unavoidable in pre-industrial dairy-eating societies.
Modern Diets, Modern Environments
Here’s my point to all this: probiotics in one form or another have been a constant input in the human experience… until today.
Today? We live sterilized lives.
- We wipe everything down with anti-microbial agents.
- We wash all our plates and eating utensils with ultra-hot water and powerful soaps.
- We wear shoes.
- We don’t touch (or see) dirt for days, weeks at a time.
- We stay indoors most of the day.
- We pasteurize our dairy. We render shelf-stable (and thus inert) our sauerkraut and pickles.
- We sterilize our water.
- We take antibiotics.
- We eat processed, refined food that’s been treated with preservatives and anti-microbial additives designed to remove all traces of bacteria.
- We employ tens of thousands of scientists, bureaucrats, and agents whose primary role is to ensure our food supply is as sterile as possible.
I get all that. There are good reasons for doing all these things, and on the balance I’d of course rather have clean water, clean food, and antibiotics than not, but there are also drawbacks and unintended consequences. We live in a sterile world, and our guts weren’t built for a sterile world. They’re meant to house a diverse array of bacteria.
What Are the Consequences Of Living a Sterile Life?
Hippocrates, the father of medicine, said that “all diseases originate in the gut.” The most obvious example, digestive issues, are some of the most common in the post-industrial world. Constipation, diarrhea, bloating, and general digestive distress affect tens of millions. Food intolerances and allergies, which also have a link to gut health, are rising.
At least since Biblical times (and probably earlier), humans have identified a connection between the gut and our emotions. “I’ve got a gut feeling…” or “I feel it in my gut.” Though it’s usually portrayed as “merely metaphor,” this connection isn’t spurious and can feel quite real. Remember when you held hands with that pretty girl or handsome guy for the first time? You felt those butterflies in your gut. Or how you had to rush to the bathroom before giving that big talk in front of your college class? You felt the nervousness and anxiety in your gut.
Evidence is accumulating that our gut bacteria can manufacture and synthesize neurotransmitters like serotonin and GABA, and even sex hormones like testosterone. We’ve even identified a legitimate physiological pathway running from the gut to the brain and back again. Couple that with the fact that gut health seems to play a role in depression, anxiety, and other related conditions, and it starts looking like our lack of exposure to probiotic bacteria could be triggering (or at least exacerbating) the rise in mental health issues.
Supporting Our Guts In the Age of Sterility
The foundation of gut health has to be diet: 1) Eating fermented foods to provide probiotic bacteria and 2) eating plant and animal foods that provide prebiotic substrate to feed and nourish those bacteria. That’s been the way of humans for tens of thousands of years—from ingesting soil-based and animal-based bacteria on the food we ate as foragers to directly producing and consuming fermented food—and it should remain the primary mode of probiotic procurement.
But there’s also a place for probiotic supplementation. Food alone probably can’t atone for the sterile existence we’ve built for ourselves. Food alone can’t counteract the several years of breastfeeding you didn’t get, the dirt you didn’t play with, the antelope colons you didn’t handle with bare hands, the untreated water you didn’t drink. You may get it now, but what about ten years ago? What about when you were a kid?
Evolutionarily novel circumstances often require evolutionarily novel responses to restore balance.
And probiotics aren’t even that “novel.” We’re clearly designed to consume probiotics in the food we eat, and probiotic supplements utilize the same ingestion pathway, especially if you consume them with food. The dosages may sound high. Primal Probiotics, the one I make (and take), contains 5 billion colony forming units (cfu, a measure of bacteria that are able to survive digestion and establish colonies in the gut) of good bacteria per dose—but that’s right in line with (or even well under) the dose of probiotics found in common fermented foods.
A single milliliter of kefir can have up to 10 billion cfu.
A cup of yogurt can contain up to 500 billion cfu.
A tablespoon of sauerkraut juice can contain 1.5 trillion cfu. Kimchi is probably quite similar.
A single gram of soil can contain almost 10 trillion cfu. A gram of soil is easy to consume if you’re eating foods (and drink water) directly from the earth.
Now, Primal Probiotics isn’t the only option. It may not even be the best option if you have specific conditions that other strains are particularly adept at addressing. (I’ll cover this in a future post.) But the way I designed Primal Probiotics was to be a good general, all-purpose probiotic with particular applications for Primal, keto, and other ancestrally-minded people living their modern lives.
For instance, one of my favorite strains I’ve included is Bacillus subtilis, the very same bacterial strain that’s found in natto, the traditional Japanese fermented soybean. B. subtilis addresses many of the issues we face in the modern world. It helps break down phytase in the gut and turn it into inositol, an important nutrient for brain and mood and stress. It helps convert vitamin K1 (from plants) into vitamin K2 (the more potent animal form of the vitamin). It can even hydrolyze wheat and dairy proteins to make them less allergenic.
There’s also Bacillus clausii, an integral modulator of the innate immune system (PDF)—the part of the immune system that fights off pathogens, toxins, and other invading offenders. Innate immunity is ancient immunity; it’s the same system employed by lower organisms like animals, plants, fungi, and bacteria. It’s the foundation of what we know as the immune response. What’s funny is that B. clausii has such a powerful effect on our innate immunity that one could argue B. clausii is an innate aspect of our gut community.
I’ve also included a small amount of prebiotic substrates in the latest iteration. I use raw potato starch (for resistant starch) and a blend of fructooligosaccharides and galactooligosaccharides. The prebiotic doses are low enough that they shouldn’t exacerbate any gut problems or FODMAPs intolerances and high enough to provide enough food for the probiotics to flourish.
Again, you don’t have to take Primal Probiotics. It’s my opinion that they provide the perfect combination of strains for most people’s needs, especially when combined with regular intakes of fermented veggies like sauerkraut and fermented dairy like yogurt, cheese, and kefir, but the actual strains themselves aren’t proprietary. You can find them elsewhere if you want to get individual probiotics. Hell, you may not even need a probiotic supplement. Depending on your personal health background, the level of sterility in your life history and current life (if you grew up on a farm drinking raw milk, for example), and the amount of fermented foods you currently consume, you may not need supplemental assistance.
But it’s sure nice to have around.
Anyway, that’s it for today.
How do you get your probiotics? Do you find them necessary for optimum health? What kind of benefits have you experienced from taking probiotics, either via food or supplementation?
Thanks for reading, everyone. Take care.
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