Dr Shiivv Profile picture
Jan 29, 2023 16 tweets 7 min read Read on X
Over last 20years, people are not eating more, nor exercising less but still becoming #obese finds this recent study. In below thread, i explain key mechanism of #obesity postulated in this paper & what you can do to break this cycle. #HealthyLiving #gutmicrobiome #MedTwitter Image
First let me share the full paper before i summarize the key points from same: pubmed.ncbi.nlm.nih.gov/35460220/
#Obesity prevalence among US adults has soared from 14% to 42% since 1980, but mean calorie intake has not changed much in population. In fact, people are eating less relative to their body sizes. This finding was confirmed in paper using multiple databases
What about #physicalActivity or #exercise? Even though paper found less than optimal physical activity, the mean activity has not changed much since 1990. Again this is supported by multiple database quoted in paper. So what’s happening- here are different hypothesis mentioned:
1. Impact of change in quality and type of food on energy metabolism. The consumption of #processedFood has increased the overall sugar intake even though total calorie remained same I had earlier tweeted about how high fructose is getting converted to fat.
2. Changes is proportion of cooked & processed food relative to raw vegetables, processed crops leads to less intact plant cellular structures in food and has been postulated to change #gutmicrobiome. Gut microbes can utilize upto 22% consumed energy, but is much less now.
3.Dietary factors and diet–microbiome interactions appear to alter the body's metabolic expenditure, changing heat generation by influencing brown adipose tissue function. Natural food promotes more ‘#brownFat’ while processed food and also high carbohydrates promotes ‘#whiteFat
Next factor is epigenetic: each fat generation passes genetic markers that promotes activation of fat forming genes to kids. When you lose weight (before having kids), you also promote less fat forming genes in your kids & vice-versa. Also the baby inherits mother gut microbes!
In sum, complex biological interactions between the types, quality, and processing of foods shifts our gut microbiome profile, metabolic expenditure and increases the risk of obesity in successive generations through epigenetics.
A toxic food environment begat a toxic biological environment, creating a self-sustaining, difficult-to-reverse cycle. So what can you do? Below are some tips to #healthylifestyle that break this cycle and also make population #healthy
1. Quality of food matters: more complex plant based raw diet and fermented foods which promotes healthy gut microbiome is #HealthyDiet Ladyfinger,Avacado, raw green leafy salads,raw vegetables,asparagus,onions, avocado, berries are excellent #prebiotics & nourishes gut bacteria
2. Cut down #processedfood (incl. breakfast cereals, packaged foods & drinks, fastfoods and refined flour & sugar). Also reduce animal & seed oil (plant oil like olive oil is much better) Always read sugar content of any packaged food
3. #IntermittentFasting Body starts to burn fat after 12 hours of fasting. So 16-18 hours of no food at least once a week (twice if you are looking to lose weight) will burn abdominal fat.
4. Include moderate physical activity: give your maid holidays over weekend, go for 30 mins walk and replace elevator with stairs. Small changes will go long way towards improving your #health
5. Expose body to some cold: Take a walk in winter (temperatures under 19 degree) or cold shower - these promote converting white adipose fat to brown fat & promote fat loss

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More from @shiv_twitts

May 13, 2023
80% cancers are estimated to grow as the results of ‘Warburg effect’

If you want to fight against cancers or save your loved from cancer , you should know about ‘Warburg effect’

Thread Image
In 1924 German physicist Otto Warburg observed that cancer cells are different.
They have damaged mitochondria & cannot use fat or protein as source of energy but thrive solely on glucose
Oncologist recognize this phenomenon and routinely use PET scans to detect areas of body that consume excessive amount of glucose & detect cancer
Read 8 tweets
Apr 30, 2023
Insulin Resistance (IR) is single most important predictor of heart disease.

But what is IR?
Why it increases heart risk?
How to measure & decrease IR?

All you need to know cover in this thread
Insulin is hormone to manage the carbs (glucose) that you eat. When you are kid or active adult and you eat carbs - lets say a bread or rice - the same gets broken down to glucose & absorbed in gut. Blood glucose starts to rise, pancreas sense this & secretes insulin hormone
Insulin then take this glucose & pushes the same to your muscles for storage (as glycogen). Your muscles happily accept this glucose because you’re active & it knows that it will need this glucose for energy.
Read 20 tweets
Apr 28, 2023
Good health starts with good digestion and if your gut health is suffering, chances are it will show on the outside.
5 easy steps to take care of your gut
1. Get daily hit of L-Glutamine: This amino acid have a soothing effect on the digestive tract, helping to calm inflammation
2. Incorporate enzyme-rich fruit
such as papaya and avocado in your diet
3. Consuming probiotics like fermented foods - home made yogurt, kombucha, kefir, sauerkraut to boost gut bacterial profile
4. Adding fiber rich foods (almonds, artichoke, ladyfinger, raw vegetables, avocado, asparagus etc) supports good bacteria & promotes synthesis of short chain fatty acids that are anti-inflammatory
Read 6 tweets
Mar 5, 2023
Emulsifiers! You unknowingly consume them daily. They are in almost every readymade food. But what are these and what impact they have on your #health. In below thread, i explore the world of #emulsifiers and why you should avoid them. #HealthyLiving #weightloss #processedfood
Emulsifiers are detergent that combine different substances together. Certain substances in food are water soluble & others are fat soluble. How to mix them together? Add emulsifiers & voila - problem solved
The emulsifiers mostly have names that is difficult to pronounce but you can see them in food ingredients list on packaging. Common ones are polysorbate 20, 60 or 80 (P80), carboxymethyl cellulose (CMC), sorbitran, propylene glycol, sodium stearoyl lactylate, Gum arabic
Read 10 tweets
Mar 4, 2023
How much #protein do you need?
#WHO says 10-15%, #USDA 10-35% (as most in US consume meat in every meal) and experts like Colin Campbell says 8-10% of your diet should be protein unless child, pregnant or athlete/ lifting weight. Your body is quite good is recycling protein (1/n)
Where to get these proteins from? 70-80% of your protein should be plant based. Plant proteins are packed with rich complex carbohydrates (incl. fibers), healthy fats and antioxidants essential for healthy life.
Below are some of the plant based foods to get your proteins from: Image
Read 7 tweets

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