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What follows is a ranking of protein sources by "value". Value in this case is qualified as being the most nutrient dense, with the least toxins and the lowest price. Clearly each food category excels in one area but perhaps have a lesser performance in another. Consequently, the "best value" is the one with the optimal mix of each consideration. What follows is an explanation of the various food categories and what factors are considered for each. This includes production methods, common contaminants, and nutrient content considerations: Beef 1. Grass-fed, Organic: • Description:  Cattle are raised on pasture, primarily fed grass, and certified organic (no synthetic pesticides or hormones used). • Nutritional Benefits:  Higher omega-3 fatty acids, CLA (conjugated linoleic acid), and antioxidant vitamins (E, A). • Toxicity Factors:  Lower toxin accumulation due to natural grazing, but still susceptible to environmental pollutants like dioxins. • Cost:  High due to production practices. 2. Conventional, Grain-fed: • Description:  Cattle are raised in feedlots, consuming grains and often receiving growth hormones and antibiotics. • Nutritional Trade-offs:  Higher omega-6 fatty acids, lower omega-3 content compared to grass-fed. • Toxicity Factors:  Potential for antibiotic residues, hormone use, and pesticide exposure from grain feed. Dairy 1. Organic, Raw: • Description:  Milk is produced from organically raised cows, often grass-fed, and minimally processed (raw milk may not be heat-pasteurized). • Nutritional Benefits:  Retains full fat-soluble vitamins (A, D, K), enzymes, and probiotics. • Toxicity Factors:  Minimal pesticide and antibiotic contamination; dioxins still possible from the environment. • Risks:  Higher risk of bacterial contamination if improperly handled. 2. Conventional, Pasteurized: • Description:  Produced from conventionally raised cows, pasteurized to kill bacteria and homogenized to standardize fat distribution. • Nutritional Trade-offs:  Reduced vitamin content due to processing; often fortified with vitamin D. • Toxicity Factors:  More likely to contain residues from antibiotics, pesticides, and hormones due to conventional farming practices. Poultry 1. Pasture-raised: • Description:  Chickens are allowed to forage outdoors, with supplemental feed that is often organic. • Nutritional Benefits:  Higher omega-3s, vitamin D, and more nutrient-rich protein. • Toxicity Factors:  Lower risk of contamination compared to conventional poultry, but exposure to environmental toxins is still possible. 2. Conventional: • Description:  Chickens are raised in confined spaces, consuming grain-based feed, often with antibiotics used to prevent disease. • Nutritional Trade-offs:  Lean protein source, but lower in omega-3s compared to pasture-raised. • Toxicity Factors:  Potential exposure to arsenic-based growth enhancers (historically), antibiotics, and pesticide residues. Fish 1. Wild-caught, Low-Mercury: • Description:  Sourced from natural habitats; species like salmon, sardines, and anchovies are lower in mercury. • Nutritional Benefits:  Rich in omega-3 fatty acids, selenium, iodine, and vitamin D. • Toxicity Factors:  Lowest contamination risk, but some exposure to ocean pollutants (e.g., PCBs, dioxins). 2. Farmed: • Description:  Raised in controlled environments with artificial diets, often fortified with omega-3s. • Nutritional Trade-offs:  Can have lower natural omega-3 content and higher omega-6s. • Toxicity Factors:  Risk of antibiotic and pesticide residues, and in some cases, higher exposure to environmental contaminants. 3. Predatory, High-Mercury: • Description:  Includes larger fish like tuna, swordfish, and shark, which are high on the food chain. • Nutritional Benefits:  High protein content, but lower omega-3 compared to smaller fish. • Toxicity Factors:  Significant accumulation of mercury and other heavy metals due to bioaccumulation. Pork 1. Pasture-raised: • Description:  Pigs raised on pasture, allowed to forage, and often fed organic or natural diets. • Nutritional Benefits:  Rich in thiamine, selenium, and higher in healthy fats if forage-fed. • Toxicity Factors:  Lower risk of contamination, but still subject to environmental pollutants. 2. Conventional: • Description:  Pigs are raised in confined feeding operations with grain-based diets. • Nutritional Trade-offs:  Lean protein source but potentially lower in beneficial fats compared to pasture-raised. • Toxicity Factors:  Higher risk of antibiotic residues and environmental toxins from feed and living conditions. Key Considerations Across Categories 1. Nutritional Density:  Foods raised with minimal processing and natural diets tend to be richer in nutrients (e.g., omega-3s, CLA, vitamins). 2. Toxicity Factors:  Conventional practices often introduce contaminants like antibiotics, hormones, pesticides, and heavy metals. 3. Environmental Pollutants:  Regardless of farming practices, environmental factors like air and water quality can impact food toxicity. 4. Cost Considerations:  Higher-quality, less-polluted food options (e.g., organic, pasture-raised) are generally more expensive due to sustainable farming practices and lower yields. By understanding these distinctions, you can make informed choices that align with your priorities, whether they are minimizing toxicity, maximizing nutrient intake, or balancing cost.

Optimizing the body’s physiology to improve insulin response in a way that mimics GLP-1 receptor agonists (which increase insulin secretion in response to glucose levels) involves a combination of dietary, lifestyle, and exercise strategies . Here’s a breakdown of how to enhance insulin sensitivity and regulate insulin secretion: 1. Dietary Approaches A. Low-Carb or Ketogenic Diet • Reducing carbohydrate intake lowers the demand for insulin and improves insulin sensitivity over time. • High-fat, low-carb diets may mimic the effect of GLP-1s by reducing post-meal glucose spikes and stabilizing blood sugar levels. B. Protein and Fiber • Protein:  Consuming adequate protein stimulates insulin in a controlled way due to its impact on GLP-1 secretion. • Fiber:  High-fiber foods (especially soluble fiber) slow gastric emptying and stimulate endogenous GLP-1 secretion, improving glucose and insulin responses. C. Include GLP-1-Stimulating Foods Foods that naturally boost GLP-1 production include: • Whey protein • Fermented foods (e.g., kimchi, kefir, yogurt) • Leafy greens • Bitter vegetables like artichokes, dandelion greens • Omega-3 fatty acids (fatty fish, flaxseeds) D. Avoid Ultra-Processed Foods • Processed carbs and unhealthy fats exacerbate insulin resistance by promoting inflammation and oxidative stress. 2. Exercise for Insulin Sensitivity A. Resistance Training • Builds muscle, which is the primary site of glucose disposal. • Improved muscle mass increases GLUT4 transporter activity, enhancing glucose uptake independent of insulin. B. High-Intensity Interval Training (HIIT) • Stimulates mitochondrial function and improves insulin sensitivity quickly. • Increases post-exercise insulin sensitivity for up to 48 hours. C. Low-Intensity Movement • Frequent low-intensity activity (e.g., walking) helps prevent prolonged postprandial glucose elevations. • Desk workers can break sedentary periods with 2-5 minutes of movement every 30-60 minutes. 3. Intermittent Fasting (IF) • Enhances insulin sensitivity by reducing hepatic glucose output and increasing cellular glucose uptake. • Time-restricted eating (e.g., 16:8 fasting) can support a dose-dependent insulin secretion similar to GLP-1 mechanisms. 4. Stress Reduction • Chronic stress raises cortisol, which antagonizes insulin and worsens insulin resistance. • Practices like mindfulness, yoga, and deep breathing improve autonomic nervous system regulation and glucose metabolism. 5. Optimize Sleep • Poor sleep is directly linked to reduced insulin sensitivity and increased hunger hormones (ghrelin). • Aim for 7-9 hours of high-quality sleep to optimize glucose metabolism. 6. Gut Health and GLP-1 • GLP-1 is secreted by L-cells in the gut, making gut health critical. Support gut health with: • Prebiotics (fiber-rich foods, resistant starches) • Probiotics (fermented foods, supplements) • Minimizing inflammatory foods and focusing on whole, minimally processed diets. 7. Natural Supplements Certain compounds may enhance insulin sensitivity and mimic GLP-1 effects: • Berberine:  Improves glucose uptake and reduces insulin resistance (similar to metformin). • Magnesium:  Essential for insulin signaling; supplementation may reduce resistance. • Cinnamon:  Enhances glucose uptake and mimics insulin action. • Curcumin:  Reduces inflammation and improves insulin sensitivity. Mechanistic Similarity to GLP-1s • Many of these strategies enhance incretin function , mimic dose-dependent insulin secretion, and support pancreatic beta-cell function. • Combining these approaches creates a synergistic effect, optimizing insulin responses while addressing insulin resistance holistically. If you’re managing insulin resistance, implementing these strategies consistently while monitoring blood glucose levels can yield significant improvements.

Food cravings are complex and influenced by physiological, hormonal, psychological, and dietary factors. Here’s an in-depth breakdown of how certain foods, blood glucose levels, insulin levels, and dietary patterns contribute to cravings and their relationship to insulin resistance. Foods That Promote Satiety 1. High-Protein Foods • Protein is the most satiating macronutrient. It increases the production of satiety hormones (e.g., peptide YY, GLP-1) and reduces hunger hormones like ghrelin. • Examples: Eggs, lean meats, fish, Greek yogurt, tofu. 2. Healthy Fats • Fats slow gastric emptying, keeping you fuller longer. They also play a role in stabilizing blood sugar levels when combined with other macronutrients. • Examples: Avocado, nuts, seeds, olive oil, fatty fish (e.g., salmon, mackerel). 3. High-Fiber Foods • Fiber slows digestion and stabilizes blood sugar levels. Soluble fiber, in particular, forms a gel-like substance in the gut, promoting fullness. • Examples: Vegetables (broccoli, spinach), low-sugar fruits (berries, apples), legumes, and whole seeds (chia, flax). 4. Low-Energy-Dense Foods • These foods are high in water and fiber, providing volume with fewer calories. • Examples: Leafy greens, soups, cucumbers, and zucchini. Physiological Conditions Behind Food Cravings 1. Blood Glucose and Insulin Swings • High-Carb Diets (especially processed carbs):  Rapidly digested carbohydrates cause a quick spike in blood glucose levels, triggering a corresponding insulin surge. • Insulin’s Role:  Insulin quickly lowers blood glucose, often overshooting, leading to reactive hypoglycemia (low blood sugar). This drop causes: • Energy crashes. • Intense hunger and cravings for quick energy sources, like sugar and refined carbs. • Cycle:  These swings create a vicious cycle of cravings and overeating. 2. Insulin Resistance • What happens? • Cells in the body become less sensitive to insulin, making it harder for glucose to enter cells for energy. • Blood sugar remains elevated, leading to higher insulin levels (hyperinsulinemia). • Impact on Cravings: • High insulin levels suppress fat burning, so the body craves quick energy sources (sugar and carbs). • Persistent hunger and cravings, even after meals, are common due to impaired blood sugar regulation and disrupted satiety signaling. 3. Neurochemical Factors • Dopamine and “Reward Cravings”:  Processed foods (high in sugar and fat) stimulate dopamine release, creating a “reward” feeling that can lead to cravings and addiction-like behavior. • Serotonin and Emotional Eating:  Low serotonin levels, often linked to stress or depression, may increase cravings for carbohydrate-rich foods due to their role in serotonin production. 4. Leptin Resistance • Leptin is the hormone responsible for signaling fullness. • In leptin resistance (common in obesity or insulin resistance), the brain doesn’t receive the fullness signal, leading to overeating and cravings. Dietary and Lifestyle Practices to Reduce Cravings 1. Regulate Blood Sugar • Low-Carb or Ketogenic Diets:  These minimize blood sugar spikes, stabilize insulin levels, and promote fat as a primary energy source, reducing cravings. • Meals with Balanced Macronutrients:  Combining protein, healthy fats, and fiber in meals helps stabilize glucose and insulin levels. 2. Address Insulin Resistance • Dietary Adjustments:  Emphasize low-glycemic foods like leafy greens, non-starchy vegetables, healthy fats, and lean proteins. • Physical Activity:  Regular strength training and high-intensity interval training (HIIT) improve insulin sensitivity. • Intermittent Fasting (in some cases):  Encourages insulin sensitivity and helps stabilize hunger hormones. 3. Address Emotional Triggers • Mindful eating practices, stress management, and ensuring adequate sleep help reduce emotional cravings. 4. Increase Satiety Hormones • Focus on whole, nutrient-dense foods to stimulate hormones like GLP-1, peptide YY, and cholecystokinin. Key Insights • Blood glucose and insulin fluctuations are primary drivers of cravings, especially when consuming a high-carb diet, particularly processed carbohydrates. • Insulin resistance exacerbates cravings by impairing the body’s ability to regulate blood sugar and fat metabolism, creating persistent hunger. • A diet focusing on protein, healthy fats, fiber, and low-glycemic carbohydrates can mitigate cravings by promoting satiety and stabilizing blood sugar and insulin levels. If you’re following a ketogenic diet, you’re likely already minimizing these swings and emphasizing foods that promote satiety, which is beneficial for reducing cravings and improving metabolic health. Let me know if you’d like specific strategies or recipes to align with your current dietary goals!

The value people place on physical health, particularly in relation to chronic disease and physical fitness, varies widely across individuals and cultures. However, certain trends and patterns can be observed: 1. Preventative Approach vs. Reactive Approach : Many people recognize the value of physical health but might not actively prioritize it until faced with a health scare or a chronic condition. While awareness of the importance of exercise, balanced nutrition, and stress management is growing, there remains a significant portion of the population that may only act when health declines, relying on medication and reactive treatments rather than prevention. 2. Cultural and Societal Influences : In societies that highly value active lifestyles and wellness, people are more inclined to invest time and resources into maintaining their physical health to prevent chronic diseases. This can manifest in regular participation in physical activities, balanced diets, and overall healthier living practices. In contrast, societies where convenience and sedentary habits are more prevalent may see less focus on preventive health measures. 3. Education and Accessibility : People who are educated about the long-term benefits of fitness, exercise, and nutrition, and have access to resources that support a healthy lifestyle, tend to place a higher value on physical health as a proactive measure against chronic disease. This group often engages in lifestyle habits that emphasize fitness and wellness as a form of prevention and longevity. 4. Shifting Perspectives on Aging and Health : In recent years, there has been an increase in the number of individuals, especially in middle-aged and older populations, who are recognizing that maintaining physical fitness can lead to a more vibrant and independent life as they age. This has led to a greater emphasis on exercise and overall physical activity not just for aesthetic reasons, but for maintaining function and reducing the risk of chronic diseases like cardiovascular conditions, diabetes, and arthritis. 5. Barriers and Perceptions : Despite an understanding of its value, lifestyle changes are often hindered by barriers such as lack of time, resources, or motivation. Many people know that physical activity and lifestyle adjustments can prevent chronic disease, but they may underestimate the immediate value or feel that making significant changes is too challenging relative to their current lifestyle. Overall, while more people are placing a higher value on maintaining their physical health to prevent chronic diseases and enhance fitness, the extent of this value varies. It often depends on individual experiences, cultural norms, education, and access to support systems. Those who genuinely value physical fitness as a preventative measure tend to integrate consistent habits and make lifestyle changes that promote long-term health over reliance on reactive healthcare measures.

What are lifestyle approaches to controlling temptation? For example, how does one's vision and why fit in? And how does discipline fit in and habits fit in? All to managing temptation. Managing temptation effectively involves a comprehensive approach that incorporates vision and purpose, discipline, and the formation of habits. Here’s how each element contributes to controlling temptation: 1. Vision and “Why” (Purpose) • Clarity of Goals : Having a clear vision and strong reason behind your actions provides motivation and guidance. This “why” acts as a compass that directs choices and helps you stay committed, even when faced with temptation. • Intrinsic Motivation : When the reason for resisting temptation aligns with personal values or long-term goals (e.g., better health, career achievements, strong relationships), it’s easier to say no to short-term urges. Reminding yourself of your “why” can refocus your attention on the bigger picture. • Visualization : Regularly visualizing what success looks and feels like helps reinforce the importance of your goals and builds emotional resilience against immediate temptations. 2. Discipline • Self-Control as a Skill : Discipline is not innate; it’s a skill that can be strengthened with practice. Building discipline helps create a buffer between an impulse and the response, allowing you to make conscious, value-based decisions rather than reactive ones. • Incremental Growth : Start with small acts of self-control to gradually build your discipline. For example, delaying gratification for just a few minutes can develop into consistently resisting larger temptations over time. • Commitment Contracts : Setting up systems of accountability, such as telling friends or using commitment apps, can enhance discipline by creating external motivators. 3. Habits • Automatic Behavior : Habits reduce decision fatigue because they make behavior automatic. When healthy habits are formed, they replace the need to constantly fight off temptation. For example, if a habit of taking a walk after dinner is established, it becomes a routine and reduces the urge to reach for dessert. • Cue-Routine-Reward Loop : Understand the cues that lead to temptation and replace the routine with a healthier alternative that provides a similar reward. For instance, if stress leads to overeating, replace the routine with deep breathing exercises or a short workout. • Consistency Over Perfection : Building habits takes time and isn’t about never failing but about bouncing back after slip-ups. Even when you give in to temptation, returning to positive habits quickly helps maintain long-term progress. Integration of All Three • Interconnected System : Vision and purpose serve as the “why” that fuels discipline, which in turn supports the building of habits. Habits make acting according to your vision easier by embedding disciplined actions into your routine. • Practical Example : If your goal is to maintain a healthy lifestyle (vision), you need to practice discipline by planning meals and exercising regularly. Over time, these disciplined actions form habits, such as choosing nutritious food without conscious thought. Summary: Managing temptation is about aligning your long-term vision with everyday actions through discipline and habits. Together, these elements form a sustainable approach that helps you consistently make choices aligned with your goals.

The regulation of satiety and cravings is a complex interplay of hormonal, neural, and physiological signals. These signals involve the gastrointestinal tract, adipose tissue, pancreas, and brain, particularly the hypothalamus. Here’s an overview of the key signals, their roles, and how they are influenced by nutrition and other factors. By understanding these signals and how nutrition and lifestyle choices influence them, you can design strategies to promote satiety, reduce cravings, and achieve greater dietary control. Hormones and Signals for Satiety 1. Leptin • Source:  Secreted by adipose (fat) tissue. • Role:  Signals the hypothalamus about long-term energy storage and suppresses appetite. Influences: • Nutrition:  Overeating and high-fat diets can lead to leptin resistance, where the brain doesn’t “read” leptin’s signals, promoting overeating. • Body Composition:  Higher fat stores generally increase leptin, but leptin resistance may blunt its effects. 2. Insulin • Source:  Secreted by the pancreas in response to blood glucose levels. • Role:  Regulates blood sugar and communicates with the brain to suppress appetite. Influences: • High-Carb Diets:  Frequent spikes in blood sugar and insulin can impair insulin’s signaling to the brain over time, promoting hunger. • Insulin Resistance:  Leads to poor appetite regulation and increased cravings, particularly for carbs. 3. Cholecystokinin (CCK) • Source:  Released by the small intestine in response to fat and protein intake. • Role:  Promotes satiety by slowing gastric emptying and signaling the brain to reduce appetite. Influences: • Nutrition:  Diets rich in fats and proteins enhance CCK release and promote satiety. • Meal Timing:  Smaller, frequent meals may produce less robust CCK responses compared to larger meals with adequate protein and fat. 4. Peptide YY (PYY) • Source:  Released by the lower gastrointestinal tract, especially after eating. • Role:  Reduces appetite and slows digestion. Influences: • Fiber Intake:  High-fiber foods increase PYY, enhancing feelings of fullness. • Protein-Rich Diets:  Stimulate greater PYY release compared to diets rich in carbohydrates or fats alone. 5. Glucagon-Like Peptide-1 (GLP-1) • Source:  Secreted by the gut in response to food intake. • Role:  Enhances insulin secretion, slows gastric emptying, and signals satiety to the brain. Influences: • Low-Glycemic Foods:  Foods that prevent rapid blood sugar spikes (e.g., proteins, fats, and non-starchy vegetables) enhance GLP-1 release. • Exercise:  Physical activity can increase GLP-1 levels. 6. Ghrelin • Source:  Produced by the stomach. • Role:  Known as the “hunger hormone,” it stimulates appetite and signals the brain to eat. Influences: • Meal Timing:  Ghrelin levels rise before meals and fall after eating. • Sleep Deprivation:  Increases ghrelin levels, promoting hunger. • High-Sugar Diets:  May dysregulate ghrelin suppression post-meal, leading to persistent hunger. Hormones and Signals for Cravings 1. Dopamine • Source:  Neurotransmitter released in the brain’s reward system. • Role:  Drives the desire for pleasurable and rewarding foods, often sugary or fatty foods. Influences: • Processed Foods:  Foods high in sugar and fat overstimulate dopamine, reinforcing cravings. • Addictive Behaviors:  Frequent stimulation from hyper-palatable foods can lead to a need for more intense flavors to achieve the same reward. 2. Serotonin • Source:  Produced in the brain and gut. • Role:  Low serotonin levels are linked to cravings for carbohydrates, which help boost serotonin production temporarily. Influences: • Mood and Stress:  Low serotonin levels during stress or depression can lead to emotional eating. • Diet:  Foods high in tryptophan (e.g., turkey, eggs) can increase serotonin levels naturally. 3. Cortisol • Source:  Produced by the adrenal glands during stress. • Role:  Triggers cravings for energy-dense, sugary, or fatty foods as a quick energy source. Influences: • Chronic Stress:  Sustained high cortisol levels amplify cravings and promote fat storage, especially around the abdomen. • Blood Sugar Stability:  Cortisol promotes gluconeogenesis, increasing hunger if blood sugar dips. 4. Endocannabinoids • Source:  Produced by the body; interacts with the endocannabinoid system. • Role:  Stimulates appetite and enhances the reward of eating. Influences: • Fatty Foods:  High-fat foods can enhance endocannabinoid activity, increasing cravings for more. Neural and Physiological Inputs 1. Hypothalamus • Role:  Central regulator of hunger and satiety. • Influences:  Hormonal signals (e.g., leptin, ghrelin) directly impact hypothalamic pathways, modulating appetite. 2. Gut-Brain Axis • Role:  The communication network between the gastrointestinal system and brain regulates hunger, satiety, and cravings. • Influences:  Dysbiosis (gut microbial imbalance) may impair satiety signaling and contribute to cravings. 3. Blood Sugar Levels • Role:  Low blood sugar triggers hunger signals; high blood sugar suppresses them temporarily. • Influences:  Rapid blood sugar changes (from high-carb diets) create feedback loops that increase cravings. Nutrition and Lifestyle Factors That Influence Satiety and Cravings 1. Macronutrient Composition • High-Protein Diets:  Reduce ghrelin and increase GLP-1, PYY, and CCK, promoting satiety. • Healthy Fats:  Enhance satiety through CCK and leptin signaling. • Refined Carbohydrates:  Promote rapid blood sugar spikes and crashes, stimulating hunger. 2. Meal Patterns • Frequent Snacking:  May prevent robust satiety hormone responses. • Larger, Balanced Meals:  Promote sustained satiety signals. 3. Sleep Quality • Poor sleep increases ghrelin and cortisol while reducing leptin, promoting hunger and cravings. 4. Exercise • Regular physical activity improves insulin sensitivity and increases satiety hormones like GLP-1. 5. Stress Management • Reducing chronic stress lowers cortisol and emotional eating triggers.

Before the coverage of ketogenic nutritional state and thyroid, a brief explanation of what an RQ and indirect calorimetry is. The respiratory quotient (RQ)  is a number that helps us understand what type of fuel your body is burning for energy—whether it’s mostly carbohydrates, fats, or a mix of both . It’s measured using a process called indirect calorimetry , which looks at the gases you breathe in and out. Here’s how it works: 1. Oxygen In, Carbon Dioxide Out : When you burn food for energy, your body uses oxygen and releases carbon dioxide. The ratio of these gases can tell us what’s being burned. 2. The RQ Calculation : The RQ is simply the amount of carbon dioxide you exhale  divided by the amount of oxygen you consume . • An RQ of 1.0  means your body is primarily burning carbohydrates . • An RQ of 0.7  means it’s mainly burning fats . • Values in between show a mix of carbs and fats. 3. Why It Matters : Knowing your RQ can help assess your metabolic health, your energy use during exercise, and how well your body adapts to different diets, like low-carb or ketogenic ones. It’s like checking your car’s fuel gauge but for your body—telling you what fuel source you’re running on at any given time! Now, regarding Ketogenic nutritional state and thyroid... The following covers what is known regarding the thyroid in a person having a higher TSH and a lower T4, but their cells are in the proper RQ range for indirect calorimetry, say, for ketosis? A higher TSH (thyroid-stimulating hormone) and a lower T4 (thyroxine) suggest hypothyroidism, a condition where the thyroid gland underproduces thyroid hormones. However, in the context of ketosis and indirect calorimetry (measuring respiratory quotient, RQ), there are some nuances to consider: 1. Thyroid Hormones in Low-Carb/Ketogenic States • TSH and T4 Dynamics:  A ketogenic or low-carb diet may lead to a mild reduction in circulating T3 (triiodothyronine) levels while maintaining normal TSH or slightly elevated TSH. This could be a physiological adaptation to conserve energy in a lower-carb state rather than pathological hypothyroidism. • Thyroid Metabolism in Ketosis:  In ketosis, the body’s reduced reliance on glucose may lower T3 because less T3 is required for glucose metabolism. This is typically accompanied by a higher free T4-to-T3 ratio. 2. RQ and Energy Metabolism in Hypothyroidism • RQ and Fat Utilization:  Indirect calorimetry measures RQ, the ratio of CO2 production to O2 consumption, which reflects substrate utilization: • An RQ closer to 0.7 indicates fat oxidation (ketosis). • An RQ closer to 1.0 suggests carbohydrate oxidation. • In ketosis, an RQ in the range of ~0.7-0.8 is expected, demonstrating effective fat metabolism despite potential thyroid hormone alterations. • Energy Expenditure:   In hypothyroidism, basal metabolic rate (BMR) is often reduced. However, if the RQ is appropriate for ketosis, it suggests that mitochondrial energy utilization is functioning well, potentially mitigating symptoms like fatigue. 3. Cellular Implications of TSH and T4 in Ketosis • Thyroid and Cellular Respiration:  Thyroid hormones regulate mitochondrial function and oxidative phosphorylation. Even with low T4, cells may adapt to use ketones effectively, especially since ketosis improves mitochondrial efficiency. • Ketosis and Insulin Sensitivity:   A ketogenic state improves insulin sensitivity, which may counteract some metabolic inefficiencies caused by low thyroid hormones. 4. Differentiating Euthyroid Sick Syndrome • Non-Thyroidal Illness Syndrome (NTIS):  Lower T4 levels with higher TSH could indicate NTIS, a state where thyroid levels are adjusted in response to systemic conditions. In such cases, the body conserves energy without true thyroid dysfunction. 5. Clinical Implications • Mild Hypothyroidism or Adaptation?  Elevated TSH and low T4 in ketosis may represent a borderline or subclinical hypothyroid state, but it’s essential to evaluate whether symptoms like fatigue, weight gain, or cold intolerance are present. • Monitor Symptoms and Labs:  Regular monitoring of free T3, free T4, reverse T3 (rT3), and thyroid antibodies (e.g., anti-TPO) can help distinguish between hypothyroidism and a benign adaptive state. • Adjust Macronutrient Ratios:  If hypothyroidism is suspected, slightly increasing carbohydrate intake while staying in mild ketosis (~50-70g carbs/day) may improve thyroid hormone conversion and TSH levels. 6. Thyroid Hormone Replacement • If hypothyroidism is confirmed, treatment with levothyroxine (T4) or liothyronine (T3) may be considered. In ketosis, careful titration is necessary to avoid over-treatment since ketosis alters metabolic rate and substrate utilization. Summary: The combination of elevated TSH, low T4, and a ketogenic RQ could reflect a physiological adaptation or mild hypothyroidism. Evaluation of clinical symptoms, a full thyroid panel, and trends over time are key to differentiating between an adaptive state and a true thyroid dysfunction.

A common consideration between GLP-1 facilitated weight loss and a conventional calorie deficit diet is the loss of "lean body mass" (LBM). Ketogenic diets avoid this issue as ketone bodies are "protein-sparing". The following reviews the "degree of effort" for GLP-1 facilitated and ketogenic diets. The ketogenic diet is inherently better at preserving lean body mass with minimal effort  due to its metabolic effects (ketosis) and lack of reliance on external interventions. In contrast, GLP-1 agonists require mandatory interventions  (resistance training and high protein intake) to counteract the significant risk of LBM loss. This makes the ketogenic diet a more efficient approach for maintaining muscle while achieving fat loss. The bar chart below compares the degree of effort required  to maintain lean body mass between GLP-1 agonists  and the ketogenic diet  across six key aspects: • GLP-1 Agonists  require significantly higher effort in areas like protein intake, resistance training, and monitoring, as lean body mass loss is more pronounced and requires active intervention. • Ketogenic Diet  demands much lower effort overall, with minimal need for resistance training or monitoring due to the muscle-sparing effects of ketosis. Scale: 0 = less; 5 = more Comparison of Effort to Maintain Lean Body Mass (LBM): GLP-1 Agonists vs. Ketogenic Diet To maintain lean body mass while using GLP-1 agonists  or following a ketogenic diet , the degree of effort required varies significantly. This effort depends on the physiological effects of each approach and whether compensatory actions (e.g., exercise, dietary adjustments) are necessary. 1. GLP-1 Agonists: Issues and Required Efforts Issues 1. Lean Body Mass Loss : • Studies show 30–40% of total weight lost  with GLP-1 agonists may come from LBM. • Causes of LBM loss: • Caloric Restriction : Reduced appetite and intake lead to insufficient protein to support muscle maintenance. • Lack of protein-sparing mechanisms , as GLP-1 agonists do not directly enhance muscle preservation. Consequences: • Reduced strength and metabolic rate, as LBM is a major contributor to resting energy expenditure (REE). 2. Potential Accelerated Bone Loss : • Rapid weight loss and LBM loss can contribute to a slight reduction in bone mineral density , especially without resistance training. Effort Required 1. Resistance Training (Mandatory) : • To stimulate muscle protein synthesis (MPS)  and preserve muscle mass: • Minimum: 2–3 sessions per week  targeting all major muscle groups. • Intensity: 8–12 reps per set at 60–80% of 1-rep max . • Without resistance training, the LBM loss during weight loss may be significantly higher. 2. Adequate Protein Intake (Mandatory) : • Protein needs: • Minimum: 1.6–2.2 g/kg body weight  daily. Challenges: • Users may struggle to meet protein targets due to appetite suppression caused by GLP-1 agonists. 3. Monitoring and Adjustments : • Frequent muscle mass assessments  (e.g., body composition tests) to evaluate LBM loss. • Adding higher-intensity exercise  or supplements (e.g., branched-chain amino acids) if loss continues. 4. Optional Aerobic Activity : • To complement resistance training, moderate aerobic exercise can improve overall health but should not replace resistance training. 2. Ketogenic Diet: Issues and Required Efforts Issues 1. Lean Body Mass Loss : • Minimal LBM loss  due to the protein-sparing effects of ketones. • Mechanisms: • Ketosis  reduces the body’s reliance on muscle protein for gluconeogenesis. • Adequate protein intake  prevents muscle breakdown. 2. Adaptation Period : • During the initial phase of ketosis (1–2 weeks), there may be a transient loss of water and glycogen that can mimic muscle loss but does not reflect actual LBM reduction. Effort Required 1. Protein Intake (Minimal) : • Protein needs: • 1.2–2.0 g/kg body weight  daily. • Easier to achieve on a ketogenic diet as appetite suppression from ketones does not hinder protein consumption. 2. Optional Resistance Training : • Resistance training is not strictly necessary  to maintain LBM on a ketogenic diet due to ketone-driven muscle preservation. • Adding resistance training can further improve muscle retention and body composition: • Frequency : 2–3 sessions per week. • Intensity : Similar to GLP-1 recommendations. 3. No Need for Additional Monitoring : • The ketogenic diet naturally supports LBM maintenance, so less effort is required to track and correct potential losses. 4. Aerobic Exercise (Optional) : • Adding moderate-intensity aerobic activity (e.g., walking, cycling) can improve overall fitness but does not directly impact LBM retention. Effort Summary GLP-1 Agonists: • Preserving LBM while using GLP-1s is high effort  due to: • Mandatory resistance training. • Higher protein requirements to compensate for appetite suppression. • Monitoring for muscle loss and metabolic rate decline. Ketogenic Diet: • Maintaining LBM on a ketogenic diet is low effort  because: • Ketones naturally spare muscle protein. • Resistance training is optional but beneficial. • Protein needs are lower and easier to meet without appetite suppression.

Which has the greatest effect on health and weight? The calories - calorie content of food and the amount consumed? Or the hormonal effect of food and the physiological effects? The Best Strategy 1. Prioritize metabolic health  by focusing on food quality and hormonal regulation first: • Reduce refined carbs and sugar. • Eat more protein, healthy fats, and whole foods. • Use low-carb or keto strategies if applicable. • Incorporate physical activity, especially walking and resistance training. 2. Allow a calorie deficit to follow naturally  once hunger and cravings are under control and metabolic function improves. By addressing metabolic health first, overweight individuals set themselves up for easier, more sustainable weight loss  and long-term health improvements. This is why approaches like low-carb, high-protein diets with an emphasis on nutrient-dense foods  are so effective for those who are overweight and metabolically unhealthy. The question of calories  versus hormonal and physiological effects  of food on health and weight is nuanced. Both play a role, but the relative importance depends on individual circumstances, goals, and metabolism. Here’s a breakdown: 1. Calories and Energy Balance • Core Concept:  Weight gain or loss is influenced by energy balance (calories consumed vs. calories expended). • If you consume more calories  than your body uses (a surplus), you gain weight. • If you consume fewer calories  than your body uses (a deficit), you lose weight. This principle works under basic thermodynamics and is an important factor in weight management . However, it’s not just  about calories because the body doesn’t process all foods the same way. 2. Hormonal and Physiological Effects of Food Different foods and macronutrients trigger different hormonal and metabolic responses, which affect: • Hunger and satiety  (regulated by hormones like ghrelin, leptin, and insulin) • Fat storage and breakdown  (influenced by insulin, glucagon, cortisol, etc.) • Blood sugar regulation  (important for health and energy) • Metabolic rate  (e.g., protein has a higher thermic effect than carbs or fats) • Cravings and food addiction  (processed, high-sugar foods can trigger reward pathways in the brain) For instance: • High-carbohydrate foods (especially refined carbs) elevate insulin , which promotes fat storage and limits fat breakdown. • High-fat, low-carb diets (like keto ) lower insulin, improve satiety, and encourage fat burning. • Protein-rich foods promote satiety  and muscle preservation while also requiring more energy to digest. This means that while a “calorie is a calorie” technically, the hormonal impact of 100 calories of candy is very different from 100 calories of steak. 3. Impact on Health • Quality of calories  (nutrient density, whole vs. processed foods) has a major impact on overall health . • Highly processed foods, sugars, and trans fats may disrupt hormones, increase inflammation, and lead to metabolic issues  like insulin resistance. • A diet emphasizing whole, nutrient-dense foods  (proteins, healthy fats, fiber, vitamins) can optimize hormones, satiety, and metabolic function. Summary 1. For Weight Loss : Calories matter, but hormonal responses (especially insulin regulation) influence how easy it is  to sustain a calorie deficit. 2. For Health : The hormonal and physiological effects of food have a greater impact. Food quality and how it influences metabolism, inflammation, and hormones determine long-term health. A combined approach focusing on: • Nutrient-dense foods  (quality over quantity) • Hormonal balance  (low insulin spikes, satiety, and stable energy) • Calorie awareness  (without obsessive tracking) is ideal for most individuals. For someone on a low-carb or ketogenic diet (as you are), focusing on the hormonal impact  of food (e.g., keeping insulin low) is particularly effective for both weight and health goals. Metabolic health and weight are deeply interconnected. Most individuals who are overweight are indeed metabolically unhealthy—this includes conditions like insulin resistance, elevated blood sugar, inflammation, and poor lipid profiles . These issues often make weight loss harder  because the body’s hormones and metabolism are dysregulated. Here’s the best strategy to approach this: 1. Address Metabolic Health First Focusing on metabolic health by improving hormonal responses to food should take priority. Why? • When insulin resistance  and other metabolic dysfunctions are present, the body tends to: • Store more fat  instead of burning it. • Experience increased hunger and cravings. • Exhibit poor energy regulation and fatigue, making calorie restriction unsustainable. By improving metabolic health , the body naturally becomes better at: • Burning fat for energy. • Regulating hunger and satiety hormones (like leptin and ghrelin). • Managing energy and cravings, which makes it easier to achieve a sustainable calorie deficit. How to Improve Metabolic Health: • Reduce refined carbs and sugar : Lower insulin levels and improve insulin sensitivity. • Focus on high-quality protein  and healthy fats : Improve satiety and stabilize blood sugar. • Prioritize nutrient-dense, whole foods : These improve energy and provide essential nutrients for metabolic repair. • Incorporate low-intensity movement  and resistance training: These improve insulin sensitivity and fat-burning capacity. A low-carb or ketogenic diet is particularly effective here because it directly addresses insulin resistance and promotes fat burning. It also helps regulate appetite, making calorie reduction easier without constant hunger. 2. Calorie Deficit Comes Naturally Second Once metabolic health improves, achieving a calorie deficit becomes easier because: • Hunger and cravings decrease. • Energy levels improve, so movement increases naturally. • Fat burning becomes more efficient (lower insulin = greater access to fat stores). At this point, you may still need to monitor calories  to ensure you’re in a deficit, but the process becomes far more manageable and sustainable. Why Not Focus on Calories First? Starting with a strict “calories in, calories out” (CICO) approach when someone is metabolically unhealthy often backfires because: 1. Hunger and cravings  are harder to control due to dysregulated insulin and leptin. 2. Severe calorie restriction slows metabolism over time, making weight loss less effective. 3. It doesn’t address the root cause  of metabolic dysfunction, meaning long-term success is unlikely.

The following provides the insights into the evidence supporting or disputing accusations made against red meat. • Unprocessed red meat  is nutrient-dense and not inherently harmful when consumed as part of a balanced diet with vegetables, healthy fats, and fiber. • Most evidence against red meat is associational  and fails to account for confounding factors like lifestyle and poor diet patterns. Here is a deep exploration into studies and diet strategies involving red meat , emphasizing specific evidence  and practical dietary approaches to mitigate potential risks while maintaining its benefits. 1. Processed vs. Unprocessed Red Meat: What the Research Says • Processed Meat (Bacon, Sausages, Deli Meats): • Study:  A 2019 meta-analysis in the British Medical Journal  (BMJ) found that processed meat intake is associated with an increased risk  of: • Colorectal cancer  (18% increase per 50g/day). • Cardiovascular disease  (9% increased risk). • All-cause mortality  (13% increase). • Mechanism:  High nitrates, nitrites, and advanced glycation end-products (AGEs) from high-heat cooking are key concerns. • Practical Takeaway:  Limit processed meats; choose unprocessed, whole cuts of beef, lamb, or pork instead. • Unprocessed Red Meat (Steak, Ground Beef, Lamb): • Study:  A 2020 review in Annals of Internal Medicine  analyzed cohort studies and randomized controlled trials (RCTs) involving red meat consumption. Key findings: • Minimal risk  increase for cardiovascular disease and cancer from unprocessed  red meat. • Most negative outcomes were linked to processed meats  and poor lifestyle choices. • Practical Takeaway:  Moderate unprocessed red meat (e.g., grass-fed beef) is not inherently harmful  and is nutrient-dense. 2. Low-Carb, High-Protein Diets and Red Meat Low-carb and ketogenic diets frequently include red meat as a key protein source. Research suggests that in a low-carb context , red meat consumption does not pose the same risks. • Evidence: • A 2021 study in the American Journal of Clinical Nutrition  found that low-carb diets high in protein and fat  (including red meat) led to: • Improved insulin sensitivity. • Weight loss  and reduced visceral fat. • Lower triglycerides  and improved HDL cholesterol. • Concerns about saturated fat in red meat are offset when combined with low-carb intake  because triglycerides (a heart disease marker) decrease when carbs are restricted. • Practical Takeaway: • Prioritize unprocessed red meat  in a balanced, low-carb diet with vegetables, healthy fats (avocado, olive oil), and other protein sources. • Avoid pairing red meat with refined carbs (e.g., buns, fries, sugary sauces). 3. Cooking Methods Matter Cooking methods significantly impact the health effects of red meat due to the formation of carcinogens. • High-Risk Cooking Methods: • Grilling, charring, or frying meat at high temperatures produces: • Heterocyclic Amines (HCAs)  and Polycyclic Aromatic Hydrocarbons (PAHs):  Linked to DNA damage and cancer. • Healthier Cooking Methods: • Slow-Cooking:  Braising, stewing, or using a slow cooker minimizes carcinogens. • Sous-Vide:  A low-temperature, vacuum-sealed cooking method that retains nutrients without generating HCAs or PAHs. • Marinades:  Adding acidic marinades (e.g., vinegar, lemon) and herbs (e.g., rosemary, garlic) reduces HCA formation. • Practical Takeaway:  Use gentle cooking techniques and avoid over-charring meat. 4. Red Meat and Gut Health Recent studies focus on the interaction between red meat, gut microbiota, and inflammation. • Evidence: • A 2021 study in Nature Microbiology  highlighted that diets rich in red meat can increase TMAO production , which is linked to cardiovascular risk. • However, this effect is significantly reduced when paired with high-fiber foods  like vegetables, which promote beneficial gut bacteria. This post also speaks to TMAO and gut health: (Red Meat) TMAO levels and gut health • Practical Takeaway: • Balance red meat with fiber-rich foods: leafy greens, cruciferous vegetables, and fermented foods (e.g., sauerkraut, kefir) to support gut health. 5. Nutrient Density of Red Meat Unprocessed red meat is one of the most nutrient-dense foods available, offering: • Bioavailable Iron:  Essential for preventing anemia, particularly in women and older adults. • Vitamin B12:  Crucial for energy production, brain health, and DNA synthesis. • Zinc:  Important for immune function, wound healing, and hormone production. • Protein:  Complete protein for muscle maintenance, repair, and satiety. • Study Insight:  A 2019 review in Nutrients  emphasized that individuals following plant-based or low-meat diets often experience deficiencies in B12, iron, and zinc, which are less bioavailable in plant foods. • Practical Takeaway:  Moderate red meat intake, especially grass-fed beef , can be essential for optimal health, particularly in diets that restrict other animal foods. 6. Real-World Recommendations To mitigate potential health risks while reaping the benefits of red meat: 1. Focus on Quality: • Opt for grass-fed, pasture-raised red meat  for higher omega-3 fatty acids, CLA, and antioxidant content. • Minimize processed meats (sausages, bacon, deli meats). 2. Pair with Whole Foods: • Combine red meat with vegetables, healthy fats, and high-fiber foods to reduce inflammation and support overall health. • Avoid refined carbs and sugars in red meat meals. 3. Cook Smart: • Use lower-temperature cooking methods (stewing, baking, or sous-vide). • Avoid charring or overcooking meat. 4. Moderate Intake: • A reasonable target: 2–4 servings of unprocessed red meat per week  (e.g., 4–6 oz per serving). • Adjust intake based on personal health, activity levels, and dietary preferences. 5. Monitor Markers of Health: • Regularly check biomarkers like cholesterol, triglycerides, fasting insulin, and inflammatory markers (CRP) to assess personal responses to red meat. Conclusion • The health risks of red meat are context-dependent , heavily influenced by: • Whether it’s processed or unprocessed. • Cooking methods. • Overall diet quality. If you would like to see the litany of accusations, review what follows: Red meat has been scrutinized for potential health risks based on a combination of epidemiological studies, laboratory experiments, and mechanistic theories. Below is a detailed list of accusations made against red meat, with an explanation of the physiological issues purportedly caused by it: 1. Heart Disease • Claim:  Red meat, especially processed forms, increases the risk of cardiovascular disease. • Mechanism: • Saturated Fat and Cholesterol:  Critics argue that red meat is high in saturated fat, which can raise LDL (“bad”) cholesterol, a risk factor for atherosclerosis and heart disease. • Trimethylamine-N-oxide (TMAO):  Certain gut bacteria metabolize L-carnitine (a compound in red meat) into TMAO, which has been linked to plaque buildup in arteries. • Inflammation:  Red meat consumption may trigger low-grade inflammation, contributing to endothelial dysfunction. 2. Cancer (Colorectal, Stomach, Pancreatic, etc.) • Claim:  Red meat consumption, especially processed meat, is classified as “probably carcinogenic” (Group 2A) and processed meat as “carcinogenic” (Group 1) by the WHO. • Mechanism: • Heme Iron:  Found in red meat, heme iron can produce reactive oxygen species, leading to oxidative stress and DNA damage in the colon. • N-Nitroso Compounds (NOCs):  Processed meats contain preservatives like nitrates, which can convert into carcinogenic NOCs in the stomach or gut. • High-Temperature Cooking:  Grilling, frying, or barbecuing red meat produces heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are mutagenic. 3. Diabetes • Claim:  High red meat consumption is linked to an increased risk of type 2 diabetes. • Mechanism: • Iron Overload:  Excess heme iron may damage pancreatic beta cells, impairing insulin secretion. • Inflammation:  The saturated fat and advanced glycation end-products (AGEs) in cooked meat may promote systemic inflammation, a contributor to insulin resistance. • Weight Gain:  High red meat consumption is associated with obesity, a major risk factor for diabetes. 4. Kidney Disease • Claim:  High red meat intake stresses the kidneys and may exacerbate chronic kidney disease (CKD). • Mechanism: • Protein Overload:  High protein intake from red meat increases the glomerular filtration rate (GFR), potentially accelerating kidney damage in predisposed individuals. • Acid Load:  The breakdown of red meat creates sulfuric acid, increasing the body’s acid load, which can strain the kidneys over time. • Iron Accumulation:  Excess heme iron may contribute to oxidative damage in kidney tissue. 5. Gut Health Issues • Claim:  Red meat harms gut microbiota, leading to dysbiosis and inflammation. • Mechanism: • TMAO Production:  The gut microbiome metabolizes certain compounds in red meat into TMAO, which is linked to systemic inflammation. • Lack of Fiber:  Diets high in red meat are often low in fiber, which is critical for healthy gut bacteria. • Secondary Bile Acids:  Fat and protein from red meat can lead to higher production of secondary bile acids, which are thought to promote gut inflammation and potentially carcinogenesis. 6. Non-Alcoholic Fatty Liver Disease (NAFLD) • Claim:  Red meat contributes to fat accumulation in the liver. • Mechanism: • Saturated Fat:  High intake of saturated fats in red meat may promote fat buildup in liver cells. • Insulin Resistance:  Red meat consumption may exacerbate metabolic dysfunction, a key driver of NAFLD. 7. Neurological Disorders • Claim:  High red meat intake may increase the risk of conditions like Alzheimer’s and Parkinson’s disease. • Mechanism: • Iron Accumulation:  Excess heme iron may cause oxidative stress and neuroinflammation, potentially damaging neurons. • Saturated Fat and Cholesterol:  These are thought to contribute to plaque formation in the brain, impairing cognitive function. 8. Obesity • Claim:  Red meat contributes to weight gain. • Mechanism: • Calorie Density:  Red meat is energy-dense, and excessive consumption can lead to calorie surplus. • Low Satiety:  Some argue that red meat does not promote the same feeling of fullness as higher-fiber foods, leading to overeating. 9. Increased Mortality • Claim:  Red meat consumption is associated with higher overall mortality. • Mechanism: • Epidemiological studies suggest links between red meat consumption and chronic diseases (cancer, heart disease, etc.), leading to reduced lifespan. • Critics argue this may be due to confounding factors like lifestyle choices (e.g., smoking, sedentary behavior) often found in high red meat consumers. 10. Autoimmune Diseases • Claim:  Red meat can exacerbate or trigger autoimmune disorders. • Mechanism: • Neu5Gc Antibodies:  Red meat contains Neu5Gc, a sugar molecule that humans cannot synthesize. Antibodies produced against Neu5Gc may trigger chronic inflammation, potentially contributing to autoimmune diseases like rheumatoid arthritis. • Leaky Gut Syndrome:  Red meat-associated gut dysbiosis may increase gut permeability, allowing inflammatory molecules to enter the bloodstream. 11. Hormonal Imbalances • Claim:  Processed red meat can disrupt endocrine function. • Mechanism: • Hormone-treated meats may expose consumers to exogenous hormones, potentially affecting the body’s natural hormonal balance. • High iron intake from red meat may impair thyroid function in some individuals. 12. Environmental Impact and Indirect Health Effects • Claim:  High red meat consumption contributes to climate change and pollution, which indirectly harms health. • Mechanism: • Greenhouse Gas Emissions:  Red meat production generates significant methane, exacerbating climate-related health crises. • Antibiotics and Contaminants:  Livestock are often treated with antibiotics, which may contribute to antimicrobial resistance—a growing public health threat. Key Caveats • Many accusations are based on associational studies , which do not prove causation. • Red meat’s health effects may depend on quality (e.g., grass-fed vs. processed)  and quantity  consumed. • Cooking methods and accompanying foods (e.g., high-carb processed sides) may amplify perceived risks.

Religion, morality and profits have played a heavy role on dietary recommendations. Religion is a heavy lever because it connects with morals and values - a pretty powerful influencer. But, the true origins and complete set of facts are forgotten and not whole presented, so we get a biased picture of the truth. You might also review this post "Nutrition and Medicine - shaped by religion, morality and profits" . In this post you will learn the role of Ellen G. White (1827–1915), founder of the Seventh-day Adventist Church and John Harvey Kellogg (1852–1943), a prominent Seventh-day Adventist and physician. (yes, that is the same Kellogg as in the food company) One nutritional approach is a pescetarian diet  which is primarily a plant-based eating style that includes seafood as the main source of animal protein. It is a variation of a vegetarian diet, allowing fish and other seafood but generally excluding meat from land animals like beef, pork, and poultry. The pescetarian diet  has a connection to the Seventh-day Adventist religion , as it aligns with the Adventist emphasis on healthful living, which is an integral part of their beliefs. While not all Seventh-day Adventists are pescetarian, the dietary guidelines they follow often include or resemble a pescetarian approach. Adventists base their dietary recommendations on biblical principles, particularly from Genesis 1:29 , which emphasizes plant-based eating, and later allowances for clean meats, including fish, as outlined in Leviticus 11 . Its not the intent of this article to attack someone's religion. It is the intent to provide more complete information on the "motivations" (as you see in the post "Nutrition and Medicine - shaped by religion, morality and profits" ) , and the complete set of information Genesis 1:29 and Leviticus 11 since they do not dictate a non-meat diet. What follows is Genesis 1,29 and Leviticus 11 related to food and nutrition: Genesis 1:29 and Leviticus 11 both address food and nutrition in the context of biblical teachings, but they reflect different perspectives within the Bible. Genesis 1:29 In Genesis 1:29, God speaks to humanity after creation, saying: “Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.’” • Context : This verse reflects God’s provision of plant-based food for humanity. It emphasizes the abundance and sufficiency of plants and fruits as sustenance. • Nutrition Implication : The verse suggests a diet centered on natural, whole foods—grains, seeds, fruits, and vegetables—indicating a vegetarian diet in the original state of creation. Leviticus 11 Leviticus 11 provides detailed dietary laws for the Israelites, specifying clean and unclean animals: 1. Clean Animals : Animals that chew the cud and have a split hoof (e.g., cattle, sheep, goats) are deemed clean and fit for consumption. 2. Unclean Animals : Animals that do not meet these criteria (e.g., pigs, camels, rabbits) are considered unclean. 3. Seafood : Only those with fins and scales are considered clean (e.g., fish like salmon), while shellfish (e.g., shrimp, crab) and other aquatic creatures are unclean. 4. Birds : Certain birds, like eagles and vultures, are unclean, while others like chickens or doves are clean. 5. Insects : Locusts, crickets, and grasshoppers are clean, but other insects are not. • Context : These laws were part of the covenant between God and Israel, providing guidance on holiness, health, and cultural identity. • Nutrition Implication : The distinction between clean and unclean animals may have health and hygiene implications. For example, avoiding scavenger animals or certain shellfish might protect against foodborne illnesses. These guidelines also encourage mindfulness about food choices. Comparison and Perspective • Genesis 1:29 : Focuses on a plant-based diet for all humanity in an ideal creation. • Leviticus 11 : Reflects a later stage where specific dietary laws are introduced, likely considering cultural, spiritual, and health factors. Together, these passages reveal a progression in biblical dietary guidance, from universal provision in Genesis to specific cultural laws in Leviticus. What follows are the passages where in religion, the Bible, where God suggested that animal proteins such as beef were acceptable. The Bible contains several passages where God explicitly or implicitly permits the consumption of animal proteins, including beef. Below are key examples: 1. Genesis 9:3 – After the Flood “Everything that lives and moves about will be food for you. Just as I gave you the green plants, I now give you everything.” • Context : After the flood, God expands humanity’s diet to include animals. This marks a shift from the plant-based diet in Genesis 1:29. • Implication : Animal proteins, including beef, are now permissible for consumption. 2. Leviticus 1:2-3 – Sacrificial Animals (Implied Consumption) “Speak to the Israelites and say to them: ‘When anyone among you brings an offering to the Lord, bring as your offering an animal from either the herd or the flock. If the offering is a burnt offering from the herd, you are to offer a male without defect.’” • Context : While this describes offerings, many sacrificial animals were eaten by priests and the offeror after the sacrifice. • Implication : Animals like cattle (beef) are both acceptable for sacrifice and suitable for food. 3. Deuteronomy 12:20-21 – Eating Meat in the Promised Land “When the Lord your God has enlarged your territory as He promised you, and you crave meat and say, ‘I would like some meat,’ then you may eat as much of it as you want. If the place where the Lord your God chooses to put His Name is too far away, you may slaughter animals from the herds and flocks the Lord has given you as I have commanded you, and in your own towns you may eat as much of them as you want.” • Context : This permits the Israelites to eat meat from their herds (including cattle) outside of sacrificial contexts. • Implication : Eating beef and other animal proteins is explicitly allowed. 4. Leviticus 11:3 – Clean Land Animals “You may eat any animal that has a divided hoof and that chews the cud.” • Context : This passage defines dietary laws for the Israelites. Cattle, which chew the cud and have split hooves, are explicitly classified as clean and acceptable for consumption. • Implication : Beef is permissible as food according to the Mosaic Law. 5. Numbers 18:17-18 – Priests’ Portions from Sacrifices “But you must not redeem the firstborn of a cow, a sheep or a goat; they are holy. Sprinkle their blood on the altar and burn their fat as a food offering, an aroma pleasing to the Lord. Their meat is to belong to you, just as the breast of the wave offering and the right thigh belong to you.” • Context : The priests were permitted to eat the meat of sacrificed cattle, which further demonstrates its acceptability as food. • Implication : Beef was part of the priestly diet as a result of sacrificial practices. 6. 1 Kings 4:23 – Solomon’s Provision “Ten head of stall-fed cattle, twenty of pasture-fed cattle, and a hundred sheep and goats, as well as deer, gazelles, roebucks and choice fowl.” • Context : This passage describes the daily provision of King Solomon’s household, which included beef from cattle. • Implication : Beef was a staple in royal diets, indicating its acceptability and value. 7. Luke 15:23 – The Parable of the Prodigal Son “Bring the fattened calf and kill it. Let’s have a feast and celebrate.” • Context : In this parable, the father prepares a celebratory feast with a fattened calf, symbolizing joy and abundance. • Implication : Eating beef was associated with celebrations and blessings. Summary These passages illustrate that God permits and even celebrates the consumption of animal proteins, including beef, in various contexts: • Genesis 9:3  establishes a general allowance for eating meat. • Leviticus 11  and Deuteronomy 12  explicitly define cattle as clean and fit for consumption. • Sacrificial practices  (Leviticus 1, Numbers 18) imply the acceptability of consuming beef in religious contexts. • Royal and celebratory meals  (1 Kings 4, Luke 15) affirm beef’s role as a valued food. These references collectively indicate that beef and other animal proteins were considered acceptable and sometimes even significant in biblical teachings.

Is it true that a low-carb, high-fat, or ketogenic diet can cause hormonal problems for women or is it really that the ketogenic diet nutrition plan is not being adequately formulated? For example, many women on low-fat, high-carb diets have hormonal irregularities, especially when low-calorie. Many women, once they reintroduce fats and reduce the carbs, feel much better. This topic evaluates these points for correctness and accuracy, and if high-fat, low-carb, or ketogenic diets really do cause hormonal problems for women. Below is an  integrated explanation  that considers women’s hormone health, fat mobilization, dietary intake, and total energy availability in the context of ketosis. The Relationship Between Fat Mobilization, Dietary Intake, and Women’s Hormones in Ketosis 1. The Role of Fat as an Energy Source in Ketosis Body fat serves as a primary energy reservoir , especially in a state of ketosis. • When lipolysis (fat breakdown) is activated efficiently, body fat can supply approximately 30 kcal per pound of fat per day . • This energy, combined with dietary intake, provides the total energy availability  seen by the body. Example: If a woman has 100 pounds of body fat , her theoretical fat mobilization capacity is: If her total daily energy expenditure (TDEE)  is 2,000 kcal and she consumes 900 kcal/day : • 900 kcal (diet) + 3,000 kcal (body fat) = 3,900 kcal total energy availability . • In this scenario, the body does not perceive a deficit  and continues functioning optimally. 2. How the Body “Sees” Energy Availability The body’s metabolic processes rely on the energy circulating in the bloodstream , regardless of whether it originates from: 1. Dietary intake  (fats, proteins, and carbs consumed). 2. Mobilized body fat  (via lipolysis and ketones). In ketosis, when fat stores are ample and lipolysis is efficient: • The body sees sufficient energy availability  even with a low-calorie dietary intake. • There is no immediate need to down-regulate metabolic rate or trigger stress responses (like cortisol production). 3. Women’s Hormones and the Importance of Total Energy Availability Women’s hormonal systems, particularly the hypothalamic-pituitary-adrenal (HPA) axis  and the hypothalamic-pituitary-ovarian (HPO) axis , are sensitive to energy deficits . When total energy availability is insufficient: • The body perceives an energy crisis. • This can suppress reproductive hormones (estrogen and progesterone) and elevate stress hormones (cortisol). • Over time, this may disrupt menstrual cycles, thyroid function, and overall hormonal balance. Key Insight: In ketosis, total energy availability  (dietary intake + mobilized fat) determines whether the body perceives a deficit. As long as the combination meets or exceeds energy demands, hormonal disruption is unlikely—even with low dietary calorie intake. 4. Ketosis, Fat Mobilization, and Cortisol Ketosis provides steady energy  through fat oxidation and ketones, which help to stabilize metabolic and hormonal functions: Ketones Spare Muscle and Protein : • In ketosis, ketones reduce the body’s reliance on gluconeogenesis  (breaking down muscle for glucose). • This muscle-sparing effect reduces the need for cortisol to mobilize amino acids from lean tissue. Cortisol and Energy Deficits : • Cortisol typically rises in response to severe energy deficits  where total energy availability (food + fat mobilization) falls short of energy needs. • In ketosis, if fat stores provide adequate energy, cortisol elevation is unlikely—even if dietary intake is low. When Cortisol May Still Rise: 1. Impaired Fat Mobilization : • High insulin levels, poor metabolic flexibility, or hormonal imbalances can impair lipolysis, reducing fat availability. 2. Excessive Energy Demands : • If energy demands (e.g., intense exercise) exceed the combination of dietary intake and fat mobilization, the body may perceive a deficit. 3. Chronic Severe Deficits with Low Fat Stores : • Women with very low body fat  (<15–20%) may struggle to mobilize enough fat to meet energy needs, leading to cortisol elevation and hormonal disruption. 5. Practical Example for Women Let’s consider two scenarios for a woman in ketosis: Scenario 1: Adequate Body Fat and Moderate Deficit • Body Fat : 50 pounds • TDEE : 2,000 kcal/day • Dietary Intake : 1,200 kcal/day • Fat Mobilization : 50 pounds × 30 kcal = 1,500 kcal/day Total Energy Availability : • The body perceives adequate energy , and hormonal balance is maintained. Scenario 2: Insufficient Fat Mobilization or Low Fat Stores • Body Fat : 10 pounds • TDEE : 2,000 kcal/day • Dietary Intake : 1,200 kcal/day • Fat Mobilization : 10 pounds × 30 kcal = 300 kcal/day Total Energy Availability : • The body perceives a 500 kcal deficit , leading to elevated cortisol and potential hormonal disruption. 6. Key Takeaways for Women in Ketosis 1. Total Energy Availability Is Key : • The body does not distinguish between dietary intake and fat-derived energy. • As long as the combination meets or exceeds energy demands, metabolic rate remains stable, and stress responses (cortisol) are minimized. 2. Sufficient Body Fat Supports Energy Needs : • Women with ample fat stores can sustain larger dietary deficits  without triggering hormonal disruption, thanks to efficient lipolysis and ketone production. 3. Individual Fat Mobilization Matters : • Hormonal imbalances, insulin resistance, or low body fat can impair fat mobilization, limiting the body’s ability to compensate for low dietary intake. 4. Ketosis Protects Hormonal Balance When Total Energy Is Met : • Ketones spare muscle tissue and reduce the need for stress-driven gluconeogenesis. • Women in ketosis are more resilient to caloric deficits compared to glucose-dependent states, provided fat availability is sufficient. 5. Watch for Signs of Energy Insufficiency : • Fatigue, disrupted sleep, irregular menstrual cycles, or mood changes may indicate insufficient energy availability despite ketosis. Final Insight In a well-formulated ketogenic state, women can safely sustain dietary intakes below their TDEE—sometimes even below their BMR—without triggering metabolic slowdown or hormonal stress if fat mobilization compensates for the deficit. The key is ensuring total energy availability meets the body’s demands. This makes ketosis a powerful tool for fat loss and hormonal health, especially when body fat stores are sufficient and lipolysis is functioning efficiently.