Food

Includes articles related to various topics of food, micronutrients, macronutrients and how they are related to overall health.

insulin

The Pancreas and Blood Sugar Regulation

This video describes how blood sugar is regulated by the 2 main pancreas hormones, insulin and glucagon, as well as what happens when regulation goes wrong. Time Stamps The Pancreas – endocrine cells 0:04  Insulin and Glucagon 1:08  How different nutrients impact blood sugar 1:41  Negative feedback regulation 4:21  How insulin decreases blood sugar 6:38  …

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building muscle

How much protein do you need to build muscle?

In order to build skeletal muscle there needs to be an overall increase in synthesis and a decrease breakdown.  Resistance training causes muscles to breakdown and then rebuild if there is enough protein for the rebuilding process to occur.  The main nutritional factors that stimulate muscle protein synthesis are: Amino acids from eating protein – …

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blood cholesterol

Dietary Cholesterol vs Blood Cholesterol

When someone says “I have high cholesterol”, what they actually mean is that they have high LDLs, which are low density lipoproteins where cholesterol is just one component of group of molecules.  Dietary cholesterol is one single molecule and has important biological functions in our body. Dietary Cholesterol Cholesterol is shown in the following diagram.  …

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natural vs added sugar

Is eating sugar in fruit the same as eating table sugar?

The short answer is yes AND no!  It is not quite as clear cut as “sugar is sugar”.  What is the same? Sucrose has the same chemical structure no matter what the source.  Sucrose is a disaccharide that contains 50:50 glucose and fructose molecules.  Glucose and fructose are both monosaccharides that have the molecular formula …

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macronutrient ratios

Macronutrient reference chart

One thing that has been shown over and over about nutrition research is that people have difficulty accurately estimating how many calories they consume, and how much protein, fat, and carbs they consume.  It is one factor that makes retrospective nutrition research studies very difficult to interpret.   There are many different types of diets that …

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Anti-inflammatory foods

Foods that impact inflammation

Chronic inflammation is highly associated with chronic diseases so we want to minimize excessive inflammation as much as possible.  Inflammation is when the immune system reacts to foreign substances or microorganisms in order to protect the body.  When the immune system fights of infectious organisms or harmful substances, it can be quite reactive and causes …

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bone broth

Fasting after feasting has many health benefits

Throughout human evolution periods of feasting have been followed by periods of fasting.  Our body is physiologically adapted to spending a little time without food. Skip eating for a day or so, 24-36 hours, and just consume water, tea, or bone broth and feel the health benefits.  I suggest fasting from about 6pm after you …

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trans fat

If you are going to eliminate one thing from your diet it should be trans fats

Most of the fats in our diet are beneficial.  We need to have fat to make cell membranes, produce certain hormones, transport dietary fats in the bloodstream, produce bile, make energy, absorb fat-soluble vitamins, produce lung surfactant, and produce myelin on nerve cells.  But there is one type of fat that has no beneficial effects …

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