P. D. Mangan Health & Fitness Maximalist 🇺🇸 Profile picture
I teach the science-based way to eat right, get fit, live long, & win. Microbiologist, weightlifter, researcher. Sun, steak, and steel. #bitcoin
The Real Dr. Steven Horvitz Profile picture dr roth ⓀⒸ Profile picture Ben Profile picture Murphy Kismet Morgan Profile picture RP Dexter Profile picture 21 added to My Authors
1 Aug
Seed oils and cancer

High intake of omega-6 PUFAs is implicated in cancer of the breast, colon and, possibly, prostate

Omega-3 PUFAs and monounsaturated fatty acids such as oleic acid (omega-9) are protective.

pubmed.ncbi.nlm.nih.gov/10590211/
Mammary tumorigenesis [in mice] was very sensitive to linoleate [seed oils' main component] intake and increased proportionately in the range of 0.5 to 4.4% of dietary linoleate.
cancerres.aacrjournals.org/content/45/5/1…
Most Americans consume enough seed oils that they're above a plateau in cancer causation. In other words, they're exposed to the maximum cancer-promoting amount.

This may be why associational studies are inconclusive: almost no one consumes a low level of linoleic acid
Read 4 tweets
28 Jul
Seed oils (aka vegetable oils) and atherosclerosis leading to coronary heart disease

How could that work?

Let's take a look 👇
Oxidized LDL cholesterol is thought to play a critical role in formation of arterial plaques

Macrophages (white blood cells in the blood vessel wall) sense oxLDL, engulf it, leading to plaque formation

hindawi.com/journals/omcl/…
The oxidized fatty acid in oxLDL is mainly linoleic acid, the main component of seed oils

sciencedirect.com/science/articl…
Read 8 tweets
26 Jul
Niacin reduced mortality by 14% in men with metabolic syndrome.

That's great, but results would be far better if they got rid of metabolic syndrome.

Eliminating sugar, seed oils, and grains, and adding resistance training.
pubmed.ncbi.nlm.nih.gov/16461040/
Metabolic syndrome raises all-cause mortality rates by 50 to 100%

Crap food + sedentary lifestyle -> metabolic syndrome.

Around half of Americans age 50 and up have it.
ahajournals.org/doi/full/10.11…
No drug or natural product will be as affective as proper exercise and eliminating garbage food.
Read 4 tweets
18 Jul
Diabetics make up 40% of COVID deaths in US

If this is true, the implications are staggering.

If most of these are type 2 diabetics, most Covid deaths were in people with an entirely preventable/reversible disease.

nypost.com/2021/07/16/dia…
Dr. Roy Taylor, who has done groundbreaking work in diabetes reversal, and colleagues explain how type 2 diabetes can be reversed by weight loss and avoidance of weight regain

bmj.com/content/374/bm…
Low-carbohydrate diets should be the first-line treatment for diabetes, according to doctors who are leaders in this field

Type 2 diabetes shouldn't even exist.

sciencedirect.com/science/articl… Image
Read 7 tweets
13 Jul
Alcoholic liver injury is mediated by PAI-1, a blood clotting factor.

Linoleic acid, main fraction of seed oils, also increases PAI-1; this shows that seed oils might be doing the same thing to the liver as heavy drinking.

sciencedirect.com/science/articl…

ncbi.nlm.nih.gov/pmc/articles/P…
Non-alcoholic fatty liver disease patients had higher fructose intake and higher PAI-1.

Sugar raises PAI-1 via endotoxin -> fatty liver

academic.oup.com/jn/article/138…
Plasminogen Activator Inhibitor-1 (PAI-1): A Key Factor Linking Fibrinolysis and Age-Related Subclinical and Clinical Conditions

Central role played by PAI-1 in inflammation, atherosclerosis, insulin resistance and obesity

onlinelibrary.wiley.com/doi/full/10.11…
Read 4 tweets
7 Jul
Seed oils are so ubiquitous we're practically bathing in them.
Endocannabinoid signaling and food addiction

Where do increased endocannabinoids come from?

You guess it - seed oils

sciencedirect.com/science/articl…
Fatty Acid Modulation of the Endocannabinoid System and the Effect on Food Intake and Metabolism

hindawi.com/journals/ije/2…
Read 4 tweets
6 Jul
My client Majed completely transformed his body composition in just 12 weeks: down 20 pounds and 4 inches around his waist.

Here’s his testimonial:

“I had a big belly even though I was working out 4-5 days/week

Truth is, I wasn’t sure that coaching would work
But clearly, PD’s advice was spot on

I went from 4-5 days a week training, to only 2 days a week

And I lost 4 inches off my waistline, my arms are bigger

And energy levels are fantastic"
If you want an effective, efficient and, most importantly, SUSTAINABLE strategy designed just for you

So that you can
-Lose the excess body fat once and for all
-Get all the health benefits of exercise in 40-50 minutes per week
-Have the freedom to NEVER go hungry
Read 4 tweets
1 Jul
If your #1 goal is to lose belly fat

Stop focusing on cardio
You can say, sure but I don’t want to be on a diet

Truth is, you don’t have to on a diet

You can eat delicious food, without counting calories

And STILL lose fat
Now, I don’t mean to make it sound like you’re going to get lean with zero effort

We both know that’s BS

But I’m here to tell you that it does NOT need to be insanely complicated, time consuming or a huge sacrifice
Read 4 tweets
28 Jun
South Asians suffer from metabolic syndrome and diabetes at a lower body mass index than others.

Much energy has been expended on finding out why, but the most obvious explanation is being skinny fat, i.e. high body fat and low muscle mass.
Case in pint:

"South Asians compared with Europeans had a higher mean per cent body fat (26.8 % vs 22.5 %, p = 0.05)" - at the same BMI.

link.springer.com/article/10.100…
Low protein consumption due to low intake of animal foods and a high rate of vegetarianism, and a high consumption of refined grains, sugar, and seed oils promote being skinny fat.
Read 5 tweets
27 Jun
The combination of high carb + high fat diet may be necessary for obesity.

The combination of high carb + high polyunsaturated fat (seed oils) may be necessary for diabesity.

That's what the evidence looks like to me.
Low protein an additional factor.
There's a food out there that has zero carbs, low polyunsaturated fat, and is high protein to boot.

It's called meat.

Among the healthiest foods you can eat.
Read 7 tweets
27 Jun
Aspirin use has been associated with large reductions in heart disease and cancer.

Obviously, our ancestors did not use aspirin yet didn't have a lot of heart disease or cancer.

So, what in modern life does aspirin protect against? sciencedirect.com/science/articl…
Aspirin inhibits COX-1, an enzyme which synthesizes prostaglandins from arachidonic acid.

Prostaglandins are involved in inflammation, pain, and platelet aggregation, and this is how aspirin decreases them.

onlinelibrary.wiley.com/doi/abs/10.100…
Arachidonic acid, the source material for prostaglandins, is much higher when large amounts of omega-6 linoleic acid is consumed.

Arachidonic acid levels vary widely in humans depending on diet. High consumption of seed oils increases it.
Read 4 tweets
27 Jun
Using olive oil or canola oil - a "less bad" seed oil - instead of soybean oil for cooking led to large reductions in insulin resistance and fatty liver in men with fatty liver disease.

Best results with olive oil.

liebertpub.com/doi/abs/10.108…
Soybean oil contains large amounts of omega-6 linoleic acid, canola less, with olive oil the least.
Striking evidence that seed oils, aka vegetable oils, are bad news and may play a huge role in the epidemic of fatty liver, metabolic syndrome, and ultimately, diabetes.
Read 5 tweets
26 Jun
Endocannabinoids are several fold higher in obese vs normal weight people.

Why does this matter?

Thread 👇

journals.plos.org/plosone/articl…
Higher endocannabinoids could be very important in the development of obesity.

Overactivation of endocannabinoids could lead to ectopic fat, in turn leading to insulin resistance.

journals.physiology.org/doi/full/10.11…
One cause of increased endocannabinoids: high intake of omega-6 fatty acids.

Main dietary source: seed oils.

pubmed.ncbi.nlm.nih.gov/20013888/
Read 9 tweets
18 Jun
Glycine and N-acetylcysteine (GlyNAC) supplementation in older adults improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, insulin resistance, endothelial dysfunction, muscle strength, and cognition

👇

onlinelibrary.wiley.com/doi/full/10.10…
For those of you who don't know, NAC and glycine are cheap OTC supplements.

NAC is a delivery vehicle for the sulfur amino acid cysteine, which oxidizes readily but does not when formulated as NAC. Cells take up NAC and convert it into cysteine.

Glycine is itself an amino acid
The results of this study show that the combination of NAC and glycine in people age 71-80 fights aging, and the results are not weak.

Since the supplements used are amino acids, that means that someone eating a higher protein diet might get similar results.
Read 7 tweets
17 Jun
Anti-obesity drugs are of obvious interest to drug companies - virtually unlimited market, and people would likely have to take these drugs for life.

Many such drugs not only show weak results, but have serious side effects. Several have been withdrawn. link.springer.com/article/10.100…
A combination of 2 drugs and an amino acid appears to be safe. Participants lost ~5 lbs. (2.4 kg) in 16 weeks without any dietary/exercise change.

The result is remarkable yet also weak.
journals.lww.com/americantherap…
Unless some drug shows up that has better results, any drug will have to be combined with diet and/or exercise to have any significant effect on obesity.

But then we've come full circle: diet is the most effective anti-obesity intervention.
Read 6 tweets
11 Jun
My client Majed completely transformed his body composition in just 12 weeks: down 20 pounds and 4 inches around his waist.

Here’s his testimonial:

“I had a big belly even though I was working out 4-5 days/week

Truth is, I wasn’t sure that coaching would work
But clearly, PD’s advice was spot on

I went from 4-5 days a week training, to only 2 days a week

And I lost 4 inches off my waistline, my arms are bigger

And energy levels are fantastic"
If you want an effective, efficient and, most importantly, SUSTAINABLE strategy designed just for you

So that you can
-Lose the excess body fat once and for all
-Get all the health benefits of exercise in 40-50 minutes per week
-Have the freedom to NEVER go hungry
Read 4 tweets
10 Jun
The wrong question is “does it work”

You see, the right question about choosing a fat loss strategy is is…

Will it work for me LONG-TERM
The truth about about diets and workout routines?

Everything can work short-term

But short-term thinking won’t get you forever results
So here’s the deal

If you’re wanting to lose excess body fat…

And install a fitness system in your life that won’t require you to:

-Choose salad over steak
-Get a gym membership
Read 4 tweets
7 Jun
N-acetylcysteine is a safe, effective, and cheap OTC supplement that's been shown useful in many different health conditions.

That's why the FDA doesn't want you to have it.
Here's an example of why n-acetylcysteine irks the establishment:

N-acetylcysteine reduces disease activity by blocking mammalian target of rapamycin in T cells from systemic lupus erythematosus patients

RCT

Authors specifically mention how cheap NAC is:
"A monthly supply of 600-mg NAC capsules... costs $15–30 on the retail market... sharply contrasts with the estimated average annual direct medical costs of ∼$22,580 per patient in 2009. Thus, the cost of NAC at $180–360/year would be negligible" compared to lupus burden.
Read 5 tweets
7 Jun
Metabolic syndrome and non-alcoholic fatty liver disease are essentially two definitions of the same problem.

You definitely want to avoid fatty liver

karger.com/Article/Abstra…
Substituting starch for sugar, at the same calorie intake, cut liver fat in half, in 9 days.

Evidence points to sugar (fructose) as causing fatty liver

sciencedirect.com/science/articl…
Higher protein diet, 30% protein, either animal or plant protein, decreased liver fat

40% carbs, lower than what most people eat but not "low carb", could also contribute to less liver fat.

sciencedirect.com/science/articl…
Read 4 tweets
31 May
VO2max, or total aerobic power, is tightly correlated to blood volume and total hemoglobin.

journals.lww.com/acsm-essr/full… Image
When untrained men trained for 6 weeks, VO2max and peak cardiac output increased, but the increase was abolished by calibrated phlebotomy to bring their blood volume back to baseline.

physoc.onlinelibrary.wiley.com/doi/full/10.11…
Why does this matter? Because continuous aerobic training is not some kind of super-special training modality.

Any exercise that causes sufficient muscular work will increase VO2max.
Read 7 tweets
20 May
Oxidative stress, or an imbalance between free radicals and endogenous (self-made) antioxidants, increases in aging.

It leads to constant, low-level insulin receptor activation and failure to activate autophagy.
onlinelibrary.wiley.com/doi/full/10.11…
Fortunately, there's a way to fix this: exercise.

One of the most important ways in which exercise improves health is by increasing endogenous antioxidant production.

Exercise is a stress which the body recognizes by increasing its stress defenses.

sciencedirect.com/science/articl…
Older people have an attenuated antioxidant response to an acute bout of exercise, compared to young people.

But regular training can overcome this. sciencedirect.com/science/articl…
Read 5 tweets