Dave: Yeah. Being in ketosis sometimes is really important. It depends, for an endurance athlete, one side of things. Look, I’m running a business. I want my brain to work really well. It’s a different frequency of ketosis but if we’re resetting hunger levels, resetting your body weight set point, ketosis has so many just useful things. What’s the number? When you stick your finger and look at the blood ketone levels, what are the meaningful numbers for you? I get different answers to this question from different people.
Mark: I think 2 is a meaningful number. I’m not looking for 4s and 5s.
Dave: I love 2. Two is definitely you’re in nutritional ketosis. I think if you have cancer or something, you might want to get a lot higher than that but I don’t think it’s necessary. For me, the magic number that sets my brain free is .5 which is sub nutritional ketosis which starts at .8 but .5 is where you reset your ghrelin and CCK levels. Ghrelin’s the hunger hormone. CCK is the satiety hormone. When you reset both of those, all of a sudden, you’re, “Oh. Now, I don’t care about food so I’m going to make healthier and more intelligent food choices because I’m not craving-driven anymore.” For me, freedom from cravings is one of those things that reduces suffering the most in the least amount of effort. 0408名無しさん＠お腹いっぱい。2018/11/14(水) 23:03:22.28ID:URcc2/5W The Quest To End Alzheimer’s: Dale Bredesen #522｜By: DAVE ASPREY August 30, 2018 https://blog.bulletproof.com/dale-bredesen-522/ https://44uc8dkwa8q3f5b66w13vilg-wpengine.netdna-ssl.com/wp-content/uploads/2018/08/BPR-DaleBredesen.pdf PDF14-15ページより
Dale: I think the key is gonna be that, although we all agree that many of these approaches are helpful, we were not made to have insulin resistance, so forth and so on. But you're absolutely right. If we're not careful, we can expose other problems. I'll tell you one we've run into with the treatment of cognitive decline. We get people on, we drive them into mild ketosis, from 1.5 mm to 4 mm beta-Hydroxybutyrate. We're getting rid of their insulin resistance, reestablishing insulin sensitivity, addressing their pathogens, addressing detox, all these things. But what we found is that the people who have BMIs, typically below 20, as they're now decreasing their carbs, they don't have the adipose tissue to produce the ketones that are supporting their cognition. What happens, they're the ones that actually have problems at the beginning. And so we now often add exogenous ketones, or more MCT oil, things like that, to make sure that they actually check them. We've had a few that will actually develop gut problems, lose weight, and actually take a step back in the cognitive decline before we address the fact that, "Oh yeah, you guys are not able at this point to generate those endogenous ketones, so we in fact need to help you and get your weight up, liberalize your diet, cycle in and out of ketosis," all those sorts of things. 0409名無しさん＠お腹いっぱい。2018/11/14(水) 23:04:01.23ID:URcc2/5W （>>408続き） So as we learn more and more, we can tweak this, and make it better and better. But yes, you're right. These things are not black and white. You have to, for each person, customize this for his or her genetics, his or her biochemistry. We always talk about genotype and phenotype, but we also want to include the chemotype. Where do they stand with their biochemistry so that we can address all these appropriately?
Dave: You mentioned cyclical ketosis there, which is something that is a core part of Bulletproof. I look at people who are on higher carb diets, and they're in a state of relatively high glucose-
Dale: Right, right.
Dave: ... and it never changes. And when you get the idea that, "Okay, that's bad," it's very easy the way humans think, to say, "All right, I want to be in full-blown ketosis all the time, unrelenting, unending." And that also seems sort of the other side of the coin, of excessive high glucose with excessive high ketones. Whereas we might want to be able to metabolize carbs, so we go out of ketosis and back into ketosis, and usually have some ketones floating around because of MCTs, or because we fast on a regular basis.
---- Mark: No. So, I think ketosis is a great tool and it's a great training strategy but I would suggest … I tell athlete, "Spend 2 weeks in and then hang out." You can still be low-carb. To be in ketosis, you might have to be below 50 grams during the time that you're in ketosis but you can move up to 120 grams or 130 grams a day of carbs and in that space, be consuming plenty of vegetables and enough fiber and enough other great-tasting foods to not feel like you're sacrificing anything and also not feel compelled to carbo-load just because you're out of ketosis. There's a nice little space you can find yourself in where you're at 100 to 150 grams a day and still be utilizing all the metabolic machinery that you built when you were in ketosis. 0412名無しさん＠お腹いっぱい。2018/11/15(木) 07:11:25.72ID:7JzEW+cP ケトン生成の原理をだれか説明できるか？ 炭水化物でも同じケトンができるはずなんだけど この食事で手に入るのはコリンくらいだ
スティーブン・R・ ガンドリー著『食のパラドックス 6週間で体がよみがえる食事法』より引用 ぐーぐるbooksにて本書の中身を「キタバ」で検索のこと https://books.google.co.jp/books/about/食のパラドックス_6週間で体.html?id=nM1fDwAAQBAJ&redir_esc=y 0417名無しさん＠お腹いっぱい。2018/11/16(金) 18:45:26.93ID:ZAegalHe メモ、知ってた速報 腎機能健常者の腎機能を向上させる蛋白摂取 (≥1.5 g/kg body weight or ≥20% energy intake or ≥100 g protein/d) は至適水準と言えよう
出典は『栄養学雑誌』。 0418名無しさん＠お腹いっぱい。2018/11/16(金) 18:45:47.99ID:ZAegalHe Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis https://academic.oup.com/jn/article/148/11/1760/5153345 Methods We conducted a systematic review and meta-analysis of trials comparing HP (≥1.5 g/kg body weight or ≥20% energy intake or ≥100 g protein/d) with normal- or lower-protein (NLP; ≥5% less energy intake from protein/d compared with HP group) intakes on kidney function.
Conclusions Postintervention GFR comparisons indicate that HP diets result in higher GFRs; however, when changes in GFR were compared, dietary protein had no effect. Our analysis indicates that HP intakes do not adversely influence kidney function on GFR in healthy adults. 0419名無しさん＠お腹いっぱい。2018/11/16(金) 18:49:25.82ID:ZAegalHe>>417>>418 文字化け修正
We conducted a systematic review and meta-analysis of trials comparing HP (≧1.5 g/kg body weight or ≧20% energy intake or ≧100 g protein/d) with normal- or lower-protein (NLP; ≧5% less energy intake from protein/d compared with HP group) intakes on kidney function. 0420名無しさん＠お腹いっぱい。2018/11/16(金) 19:26:56.61ID:ZAegalHe これは読まねば
Contents｜16 NOVEMBER 2018 (VOL 362, ISSUE 6416) http://science.sciencemag.org/content/362/6416 Special Issue: Diet and Health ◆INTRODUCTION TO SPECIAL ISSUE - Optimizing the diet｜By L. Bryan Ray Science16 Nov 2018 : 762-763 ◆Dietary fat: From foe to friend?｜By David S. Ludwig, Walter C. Willett, Jeff S. Volek, Marian L. Neuhouser Science16 Nov 2018 : 764-770 ◆A time to fast｜By Andrea Di Francesco, Clara Di Germanio, Michel Bernier, Rafael de Cabo Science16 Nov 2018 : 770-775 ◆The gut microbiota at the intersection of diet and human health｜By Christopher L. Gentile, Tiffany L. Weir Science16 Nov 2018 : 776-780 ◆Swifter, higher, stronger: What’s on the menu?｜By Louise M. Burke, John A. Hawley Science16 Nov 2018 : 781-787 04214002018/11/16(金) 22:47:26.51ID:dXTr4dqf 具体的なアドバイスをありがとうございます BMI19、体脂肪率20%前後です 調子が悪いともっと高い数値ですが、これじゃダメだと頑張って戻す感じでしょうか 薬が効きやすくなるというのはまさにその通りだと思います ちょうど明日が通院日なので、医師と相談してみます グルテンは今のところほとんど摂取していないと思いますが、牛乳が好物なのでカゼインフリーが難題になりそうです 青魚、くるみ、MCTオイルは毎日摂取しています 今日はあすけんによるとおおよそ1800kcal、たんぱく質100g、脂質110g、糖質30gでした 糖質量を自分なりにハックしながら増やしていきたいですが、 日中立ちっぱなしで歩き回ったりもする仕事で、昼食としてオートミールと牛乳を摂取していた時は夕方にはバテバテ、 お腹ぺこぺこで帰宅途中に衝動的にコンビニで買い食いなどしていました LCHFを意識するようになってからはそういった衝動はなくなりましたが、ここ数日で正直バテています 朝食、昼食はMCTオイル（手持ちのココナッツオイルは風味が苦手、固形なのがちょっと扱いにくい）増量、 夕食で糖質量を稼いでいく＆たんぱく質を減らす感じで良さそうでしょうか？ 夕食前に自重トレをしていましたが、前スレを読んでCCを取り入れていこうと思っています あすけんのデータでは食物繊維量も足りないようなので、芋を増やすのはちょうどいいかもしれません 手っ取り早くパウダーで、具体的にはイヌリンでと考えていましたが、やはり過去スレを読むと一筋縄ではいかないのですね 長々とすみません、これからも勉強させていただきます 0422名無しさん＠お腹いっぱい。2018/11/17(土) 04:20:58.85ID:tYVHyX5g>>421 > ちょうど明日が通院日なので、医師と相談してみます
