A Hunter-Gatherer in the 21st Century

March 18, 2012

Table 2-AGE content of common foods

Source: Vlassara, H. et al. Advanced glycoxidation end products in commonly consumed foods. J. Am Diatetic Assoc. Aug. 2004; 104 (8): 1287-1291. (http://missclasses.com/mp3s/Prize%20CD%202010/Cooking/sdarticle.pdf)

January 2, 2012

Then and Now: Going Paleo (Part 1)

Most people would be surprised to learn that 72.1% of the total daily energy consumed by all the people in the United States come from foods that were not part of the diet of our hunter-gather ancestors. These foods include dairy products, cereals, refined sugars, refined vegetable oils and alcohol (http://www.ajcn.org/content/81/2/341.full.pdf). If you include in the analysis the fact that meat today is laden with harmful antibiotics, bacteria and hormones and is much higher in saturated fat and much lower in the beneficial omega-3 and omega-9 fats than wild or paleolithic meat, then the number gets closer to 100%. The number gets even closer to 100% if you count the often fructose laden fruit commonly available at the local supermarket. To make matters even worse three of the major food companies in the U.S. are owned or were owned by cigarette companies or cigarette company stockholders (http://news.bbc.co.uk/2/hi/business/806105.stm , http://en.wikipedia.org/wiki/General_Foods). The USDA food pyramid, although it points in the right general direction, overemphasizes grains, possibly because of cost issues or because the US is a major supplier of grains to the rest of the world. Dr. Memet Oz, possibly America’s best known nutritionist, enunciates the problem rather well: Americans spend two to four times as much on health care as Mexico, China, Japan, India and most of Europe and have two to four times as much chronic disease. We are facing an obesity, diabetes, cardiovascular disease and cancer epidemic in this country that rivals the bubonic plague of the middle ages. The economic consequences could be disastrous (http://www.sfexaminer.com/news/health/2011/09/flatten-your-belly-fix-economic-crisis-and-get-rich-all-once#ixzz1iLS8oijH ). To overcome this problem, I am not advocating going back to the 1970’s, 1900’s , or even the 1600’s (possible milestones in the epidemic of processed foods), I am advocating going back as much as 2 and 1/2 million years to a world that was radically different from today’s world. It is that world that shaped the human genome.

How the paleolithic diet/lifestyle differed from today’s diet/lifestyle can be understood by looking at a number of different nutritional and lifestyle parameters:

Dairy Foods

About 10.6% of today’s Western diet calories comes from dairy foods. There is direct chemical evidence for dairying only going back to about 6100 BP (before the present). Milk is highly insulinotropic (insulin producing), with insulin indexes that are comparable to white bread. The insulinotropic effects of milk and yogurt are 3 to 6 times greater than the corresponding glycemic indices (respectively), although both have very low glycemic (blood sugar raising) indices. Milk has a glycemic index that is twice that of yogurt. Yogurt is a good source of calcium, beneficial bacteria (probiotics), and protein and contains no fructose. One serving contains about 1/500 as much glycotoxins or AGE’s as a serving of roasted chicken (Table 1). Yogurt is slightly acidic (http://thepaleodiet.com/nutritional-tools/acid-base-balance). It is a probably a good idea to either eliminate dairy products from your diet or limit dairy to a cup or two a day of sugar free preferably organic yogurt. Cheese is a much bigger problem. It is often high in cholesterol raising saturated fat, tends to be highly acidic and, gram for gram, contains the same level of glycotoxins as roasted chicken (Table 1). I don’t have any data on whey protein at the present time but my guess is that it is substantially less insulinogenic than yogurt (no lactic acid) and significantly lower in AGE’s (no fat) than roasted chicken particularly if it is cold-processed (ie 99% not denatured protein). It has been shown to promote fat loss and muscle gain if it is consumed before a bout of exercise. Hence it is a favorite of body builders. A final problem is that all dairy products contain peptide sequences that can trigger auto-immune responses (http://www.mercola.com/article/carbohydrates/paleolithic_diet.htm).

Cereals

About 23.9% of todays western diet calories come from cereal grains. In the U.S. 85.3% of these grains are highly processed. Before the Epi-Paleolithic (11,000 years ago), humans consumed very little or no grains. Refined grains such as bread, pasta, white flour or white rice tend to be low in fiber and have a high glycemic index, a measure of how quickly a food will drive up a person’s blood sugar and (indirectly) insulin levels. Chronically high insulin levels can interfere with a hormone called leptin that tells the brain how much fat is on board and suppresses appetite. (http://www.mattmetzgar.com/matt_metzgar/files/obesitystarvation.pdf). This leads to obesity and insulin resistance. Insulin resistance is a driving factor behind the metabolic syndrome. It is a no-brainer that you should eliminate flour from your diet or greatly reduce it. It is not so obvious that you should eliminate or significantly reduce whole grains as well. Whole grains contain anti-nutrients such as phytates, alkylresorcinols, protease inhibitors, and lectins that can suppress the absorption of valuable vitamins and minerals such as niacin, calcium, iron, magnesium, and zinc (http://www.healthy-eating-politics.com/phytic-acid.html). Like dairy, grains contain peptide (or protein) sequences that may stimulate autoimmune responses (http://www.mercola.com/article/carbohydrates/paleolithic_diet.htm). The whole grains contain anti-nutrients called lectins (specifically wheat germ agglutinin-WGA) can also stimulate the influx of dietary antigens (including dietary proteins found in dairy, grains and legumes that mimic the body’s collagen) into the blood stream that can set off an autoimmune response. The end result is that the body loses its ability to distinguish self from non-self. Hence if you have autoimmune problems, eliminating grains would probably be particularly useful. One exception to at least some of the problems with grains is Ezekiel bread, which contains sprouted whole grains and no flour. The sprouting eliminates the lectins and anti-nutrients but probably has little effect on the immune system provoking proteins or peptides.

Refined Sugars

Refined sugars constitute about 18.6% of the calories in the western diet (http://www.science20.com/news_articles/us_sugar_consumption_rise) and of course 0% of the paleolithic diet. However paleolithic humans consumed small amounts of honey. Among the Ache Indians of Paraguay, honey represented about 3% of total daily intake over a 4 year period. Table sugar (sucrose) and high fructose corn syrup are major constituents of the modern western diet. Both are combinations of fructose and glucose. Glucose is relatively benign although it may cause weight gain but fructose, in excess, can cause serious health problems such as dislipidemia (leading to cardiovascular disease) and increased blood pressure (http://www.mattmetzgar.com/matt_metzgar/files/obesitystarvation.pdf and http://www.biomedcentral.com/content/pdf/1743-7075-2-5.pdf). It is a good idea to eliminate added sugar and corn syrup from your diet. If you must have something sweet try stevia (brand name Truvia) or brown rice syrup as sweeteners. There are now many commercial products that eliminate fructose as a sweetener by replacing sucrose and corn syrup with stevia or brown rice syrup. You can also significantly reduce your intake of fructose by eliminating fruit juice. Eat berries that are very high in antioxidant plant polyphenols and compounds that suppress carbohydrate digestion. Acai berries are a very good choice because they contain no fructose and top the charts for antoxidant capacity. There are a number of brands that can be found in the frozen fruit section of your natural foods store. A fundamental problem is that any sweet tasting food will lead to increased calorie consumption because the brain registers sweetness separately from other food sensations (http://www1.appstate.edu/~dennistonjc/Hunger_eating_and_ill_heath.pdf) In one study a group of rats were given additional bread and chocolate in their diet. As a result their caloric intake increased by 84% and within 120 days their body weights had increased by an average of 49%(Rogers, P. J., & Blundell, J. E. (1980). Investigation of food selection and meal parameters during the development of dietary induced obesity[Abstract]. Appetite, 1, 85.)!

The bottom line is that to lose weight and improve your health cut back on fructose (especially in juice) and on sweet foods in general. Eliminate or greatly reduce refined sugar and corn syrup from your diet. A huge variety of foods contain refined sugar-most baked goods (cookies, cakes, pies), most candy, most ice cream including soy ice cream and many, many other refined foods.)

December 27, 2011

YouTube channel about exercise

I have added a YouTube channel to this blog: http://www.youtube.com/playlist?list=PL6731500FD430911E&feature=plcp

December 17, 2011

Table 1

Fats	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Almonds, roasted	66,514	30	1,995
Avocado	15,772	30	473
Butter	264,873	5	1,324
Cashews, roasted	98,082	30	2,942
Cream cheese, Philadelphia soft	108,843	30	3,265
Margarine, 60% vegetable oil	175,192	5	876
Mayonnaise	94,010	5	470
Mayonnaise, imitation	2,000	5	10
Mayonnaise, low fat	22,011	5	110
Olive, ripe	16,686	30	501
Peanut butter, smooth	75,183	30	2,255
Walnuts, roasted	78,874	30	2,366
Salad dressing, Caesar	7,371	15	111
Salad dressing, French, Lite	11	15	0
Salad dressing, Italian, Lite	8	15	0
Beef	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Frankfurter, boiled 7 min	74,850	90	6,736
Frankfurter, broiled 5 min	112,697	90	10,143
Hamburger, fried 6 min	26,391	90	2,375
Hamburger, fast food	54,176	90	4,876
Meatball, boiled in sauce 1 h	28,519	90	2,567
Meat loaf, crust off, roasted 45 min	18,619	90	1,676
Roast beef	60,708	90	5,464
Shoulder cut, boiled 1 h	22,305	90	2,007
Shoulder cut, broiled 15 min	59,636	90	5,367
Bacon, microwave 3 min	90,228	13	1,173
Deli ham, smoked	23,491	90	2,114
Pork chop, pan fried 7 min	47,526	90	4,277
Beef and pork links, pan fried	54,255	45	2,441
Sausage, pork links, microwave 1 min	59,438	90	5,349
Poultry	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Chicken breast, skinless cubes, pan fried 15 min	61,221	90	5,510
Steamed 10 min and broiled 12 min	56,348	90	5,071
Pan fried 10 min and boiled 12 min	63,398	90	5,706
Chicken breast, skinless cutlet, raw	7,686	90	692
Boiled 1 h	11,236	90	1,011
Broiled 15 min	58,281	90	5,245
Fried 8 min	73,896	90	6,651
Microwave 5 min	15,245	90	1,372
Chicken breast, with skin, roasted 45 min	60,203	90	5,418
Chicken, dark meat, broiled 1 h	82,992	90	7,469
Chicken loaf, roasted, crust off, 45 min	14,195	90	1,278
Chicken nuggets	86,271	90	7,764
Turkey breast, cubes, skinless, broiled	55,747	90	5,017
Turkey breast steak, skinless, broiled	43,873	90	3,949
Smoked turkey breast, seared	60,137	90	5,412
Fish	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Fish loaf, boiled 90 min	7,606	90	685
Salmon, breaded, broiled 10 min	14,973	90	1,348
Salmon, raw	5,573	90	502
Salmon, smoked	5,718	90	515
Trout, raw	7,830	90	705
Trout, roasted 25 min	21,383	90	1,924
Tuna, loaf, roasted 40 min	5,895	90 531
Roasted 25 min	9,189	90	827
White, canned in oil, Albacore	17,396	90	1,566
Cheese	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
American, processed	86,775	30	2,603
American, processed, low fat	40,395	30	1,425
Brie	55,979	30	1,679
Cottage cheese 1% fat	14,532	120	1,744
Feta	84,235	30	2,527
Mozzarella, part skim	16,777	30	503
Parmesan, grated	169,020	15	2,535
Swiss, processed	44,701	30	1,341
Eggs	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Egg yolk, boiled 10 min	12,134	15	182
Boiled 12 min	18,616	15 279
Egg white, boiled 10 min	442	30	13
Boiled 12 min	573	30	17
Egg, fried with margarine	27,494	45	1,237
Tofu	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Broiled	41,067	90	3,696
Raw	7,875	90	709
Sautéed	38,303	90	3,447
Breads	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Bagel	1,075	30	32
Greek, hard	1,514	30	45
Whole wheat, center	536	30	16
Whole wheat, center toasted	1,080	30	25
Whole wheat, crust	730	30	22
Whole wheat, crust, toasted	1,394	30	36
Breakfast foods	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Pancake, frozen, toasted	22,618	30	679
Pancake, homemade	9,722	30	292
Waffle, frozen, toasted	28,711	30	861
Cereals	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Bran Flakes	346	30	10
Corn Flakes	2,320	30	70
Frosted Flakes	4,270	30	128
Corn Pops	12,431	30	373
Oatmeal instant, dry	188	30	4
Oatmeal, instant with honey	175	175	31
Rice Krispies	19,997	30	600
Grains and legumes	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Bean, red kidney, raw	1,158	100	116
Bean, red kidney, canned	1,906	100	191
Bean, red kidney, cooked 1 h	2,983	100	298
Pasta, cooked 8 min	1,123	100	112
Pasta, spiral, cooked 12 min	2,420	100	245
White rice, quick cook, 10 min	88	100	9
White rice, converted, cooked 35 min	91	100	9
Starchy vegetables	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Corn, canned	195	100	20
Sweet potato, roasted, 1 h	723	100	72
White potato, boiled, 25 min	174	100	17
White potato, french fries, homemade	6,939	100	694
White potato, french fries, fast food	15,219	100	1,522
Crackers and snacks	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Chips, corn, Doritos	5,049	30	151
Lay’s Potato Chips	28,818	30	865
Chips Ahoy Chocolate Chip Cookies	16,837	30	505
Oatmeal raisin cookie	13,707	30	411
Cracker, Goldfish, cheddar	21,760	30	653
Chocolate Chunk Granola Bar	5,068	30	152
Peanut Butter Chocolate Chunk Granola Bar	31,761	30	953
Popcorn with butter, air popped	1,340	30	40
Fruits	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Apple	127	100	13
Apple, baked	445	100	45
Banana	87	100	9
Cantaloupe	201	100	20
Raisin	201	30	36
Vegetables	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Broccoli, carrots, celery, grilled	2,260	100	226
Carrots, canned	103	100	10
Green beans, canned	179	100	18
Onion, raw	358	100	36
Tomato, raw	234	100	23
Other carbohydrates	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Sugar, white	0	5	0
Sugar substitute, powder	58	1	0
Milk and milk products	AGEs (U/mL)	Serving (mL)	AGEs/serving (kU)
Milk, whole	48	250	12
Fat free	5	250	1
Fat free, microwave, 1 min	21	250	5
Fat free, microwave, 3 min	345	250	86
Formula, infant	4,861	30	146
Human milk, fresh	52	30	2
Instant, chocolate, skim milk, sugar free	11	120	1
Yogurt, strawberry or cherry, nonfat, sugar free	40	250	10
Syrups, gels and juices	AGEs (U/mL)	Serving (mL)	AGEs/serving (kU)
Honey	87	15	1
Syrup, caramel, sugar free	15	15	0
Dark corn	14	15	0
Apple	20	250	5
Cranberry	32	250	8
Orange, fresh squeezed	3	250	1
Orange, carton	56	250	14
Dishes	AGEs (U/g)	Serving (g)	AGEs/serving (kU)
Italian pasta salad, homemade	9,346	100	935
Macaroni and cheese, baked	40,698	100	4,070
Pizza, thin crust	68,248	100	6,825
Sandwich, toasted cheese	43,327	100	4,333
Beverages	AGEs (U/mL)	Serving (mL)	AGEs/serving (kU)
Coffee, decaffeinated, instant	53	250	13
Instant	47	250	12
Drip method	15	250	4
On a heating plate more than 1 h	134	250	34
With milk	66	250	17
With milk and sugar	24	250	6
Cola	65	250	16
Cola, sugar free	12	250	3
Tea	19	250	5

Condiments	AGEs (U/mL)	Serving (mL)	AGEs/serving (kU)
Ketchup	103	15	2
Mustard	29	15	0
Soy sauce	573	15	9
Vinegar, balsamic	352	15	5
Vinegar, white	377	15	6

July 12, 2011

Introduction

The distinctive features of the human genome or genetic program evolved in an era of some two and one half million years known as the paleolithic era (early stone age). This era ended about 10,000 B.C.E. During this period, food was often scarce, unpredictable and also often not very diverse. There was no electricity and little interior lighting, so sleeping and waking was entrained to the sun/moon light/dark cycle. Obtaining food usually required a considerable expenditure of physical energy by hunting or foraging. Like other mammals, to guard against future shortages, we evolved the capacity to store excess calories when food was diverse and abundant. Today a vast diverse abundance of food is always readily available. For most of us, obtaining our food requires the expenditure of a modest amount of mental but little physical energy. Much of the modern diet is “pre-digested” in the form of powdered grains, refined sugars and liquified pre-frozen fruits so that we do not even have to expend energy to digest our food. This mismatch between our hunter-gatherer genome and our modern sedentary processed food lifestyle is thought to have resulted in a worldwide epidemic in the diseases of civilization or metabolic syndrome diseases such as prolonged obesity/sarcopenia (fat gain and loss of lean body mass such as muscle and bone), cardiovascular disease, type 2 diabetes, hypertension and dislipidemia (elevated serum triacyglycerols (triglycerides), small-dense LDL cholesterol and reduced HDL cholesterol). Hence to optimize our biology and health, it is thought that we must return to the rhythms and patterns of our pre-industrial, pre-agricultural ancestors without abandoning the spectacular advances that technology has brought about.

Another source of inspiration for those who are seeking to optimize their health and biology are laboratory experiments that seek to maximize health and longevity in animals ranging from yeast cells to rhesus monkeys by restricting calories or specific nutrients.

Comparison of restricted and unrestricted rhesus monkeys

The above picture compares unrestricted rhesus monkeys (A-B) with restricted monkeys (C-D) at an average lifespan age. Restricted animals, such as these monkeys, are often astoundingly robust, healthy and long-lived but also chronically hungry, a kind of blessed/wretched state that few humans have so far attempted to emulate. To overcome this hunger obstacle, scientists have proposed various strategies for tricking the hunger mechanism into requiring fewer calories. On a similar front, others are seeking to identify small molecules that will activate the health and life-span promoting signaling pathways that are activated by calorie restriction. One such candidate calorie restriction memetic, resveratrol, has turned out to be mostly hot air and wishful thinking, but the search continues.

The picture represents the tradeoff between growth and longevity. At least one dwarf mouse of the type shown on the right lived nearly five years more than twice the lifespan of the species.

Another intriguing area of aging research involves the genetic engineering of test animals with modifications that typically reduce the production of growth promoting compounds such as insulin, insulin like growth factor or growth hormone or that downregulate the receptors to these hormones or the signaling pathways that are downstream to these receptors. One such animal., the GHR-KO Dwarf Mouse 11C, very nearly lived 5 years or the human equivalent of 180 to 200 years. This mouse was born at the Southern Illinois University vivarium on January 15, 1998 and died about one week short of 5 years later. At the time of his death he weighed only 8 grams, small even for a dwarf mouse. Apparently there is a trade off between growth and longevity. The researchers hypothesized that the long life of the GHR-KO Dwarf mice is partly related to their low levels of glucose and insulin. At a deeper level the long life of these genetically modified mice as well as calorie restricted mice is apparently partly related to downregulation of the mTOR gene/protein and the upregulation or activation of the SIRT1 signaling gene/protein. mTOR suppression promotes autophagy, the breakdown and removal of old broken down mitochondria, oxidized proteins and AGE’s or advanced glycation end products. AGE’s are protein-sugar molecules that can build up in cells and tissues over time causing cell senescence and aging. Old broken down mitochondria can be a major source of DNA damaging free radicals. Oxidized proteins can disrupt the the cell signaling system of the cell. Sirt1 activation results in slower aging by decreasing oxidative damage to cellular DNA and by increasing DNA repair mechanisms.

On still another front, researchers hope to renew tissues and even entire organs using the technologies of genetic engineering and regenerative medicine. One fascinating possibility is that the immune system, red blood cells and the inner layer of blood vessels could be renewed by replacing the bone marrow stem cells that form these immune and blood/vascular tissues.

If you are searching for a way to apply these calorie restriction/genomic harmony ideals to your own wellness strategy, then the key concepts may be as follows:

(1) Adopt the lifestyle of your Paleolithic ancestors. Eat the kind of food that they ate and mimic their patterns of food consumption. If you do this correctly you will most likely substantially reduce the total number of calories you consume relative to the calories you expend. In so doing you will very likely not only lose a lot of weight, you will also improve a wide range of health parameters including the highly important aging parameters that are slowed by calorie restriction. You will very likely switch the signaling patterns in your body’s cells from growth/fat storage/reproduction mode to maintenance/repair mode. This latter pattern is synonymous with robust health and slowed aging. On the negative side, it does not prepare you for future food shortages or famines! In the 21st century, future food shortages associated with reduced income can be avoided by various economic measures. The body’s stone age “intelligence” or genome has not yet caught up with this, so it continues to pile on the pounds in anticipation of the coming famine. Over time there is a dramatic shift in the body’s physiology towards disease and disfunctionality.

(2) Sleep the way your ancestors slept and expend energy or exercise in a way that mimics their lifestyle.

(3) I am not suggesting that you need to eat the exact same foods that our ancestors ate. Rather the idea is to mimic the nutrient pattern of the paleolithic era as a first approximation to an ideal diet. A second approximation would be to follow a diet that matches the best cutting edge research. A third and probably even better approximation would be to select an individual diet that minimizes disease and maximizes your individual physiological measures of wellness. In other words what works best for you is the bottom line. The main drawback of this individualized approach is that it may be somewhat difficult to measure health parameters.

(4) In selecting an ancestor to emulate, do not select one who was living under conditions of great nutrient abundance and diversity. This ancestor was no doubt in a kind of fat storage, cell growth and reproductive signaling mode. He/she was probably not exercising too much. Instead emulate the ancestor who had a real perpetual need to hunt or gather because food was always both scarce and often not too diverse. This hypothetical model ancestor was consuming a diet that was nutrient dense but calorically deficient. It was nutrient balanced and symmetric in the long term but unbalanced and asymmetric in the short term. This hypothetical ancestor was perpetually lean but very well nourished and was switched over into a maintenance/repair signaling pattern that is correlated with robust health and longevity.

(5) Do all of the above while also applying the best discoveries of modern medical science.

(6) Finally the above prescriptions for healthy living are in no way one-size-fits-all. If you are someone who experiences high uric acid levels and consequent activation of fat storage signaling pathways in response to excessive purine rich protein/meat, then you may need to limit your consumption of purine rich meats. If you are part of the 10% of the population that is fat-insensitive, meaning that your brain does not respond to fat by decreasing hunger, then a low fat version of this diet would be best for you. If you are part of the 40% of the population that is grain sensitive, then you need to be zealous about restricting grains, especially the non-sprouted variety. If you are ethically opposed to the use of animals for food even if they are treated humanely, then you will want to put together a vegetarian version of the diet prescriptions of this blog. In the not too distant future maybe artificial intelligence expert systems (“health bots”) will be able to customize a diet, exercise and lifestyle regimen that will fit each person’s unique physiology, monitor that physiology over time, and make recommendations for changes.