Want to lower your LDL? (you shouldn’t want to do this)
Seed oils! (corn oil, canola oil, any veggie oil)
Want to lower your uric acid? (you shouldn’t want to do this)
Allulose 20g a day reduces uric acid levels by 50% in some people in 6 weeks
Want to dramatically improve your HBA1C before a blood draw?
Donate blood 2 weeks ahead of time (new blood cells created to replace the donated blood wont be glycated, lowering your HbA1C)
Want to reduce your blood glucose levels dramatically? (do this)
Don’t eat any sugar or carbohydrates
Food Dietary Advice:
If your not in a rush, any whole food diet (no factory food), will work for most people
If you want to reverse a problem, a ketogenic diet (no sugar, no carbohydrates) will help you claw your way back to normal in steady consistent steps
If you have no time to waste and need to drop fat now… Go full carnivore
Diet Tips:
Eat fat to lose fat
Eat two eggs before you allow yourself any snack
Eat butter as a snack - Not hungry enough to eat butter? Then your not actually hungry
Sometimes hunger is actually electrolyte cravings, take salt/potassium to reduce urges
A CGM (continuous glucose monitor) is an AMAZING tool, immediate food feedback, can have a accountability friend watch you and coach you. This is the best tool to stay on a good eating pattern.
That’s true, but the root cause of gout is carbs and fructose and alcohol. Lowering uric acid when gout is acute makes sense, but long term you want to get off the sugars and alcohols.
Over recent decades, the incidence of gout has steadily increased, largely due to lifestyle
factors such as diet, obesity, and metabolic conditions
The paper also indicates a global rise in gout going hand in hand with the rise in global metabolic dysfunction.
Having looked at the paper, it good, really good… but the genetic factors are for a population in the current metabolic context (high carb diets, poor metabolic health). Some people can tolerate the modern food landscape really well, and those people don’t get gout (hence this paper). But just because people’s genetics are intolerant of the current food landscape, doesn’t mean they HAVE to get gout… It can be avoided, by cutting out carbs, fructose, and alcohol. So even if you have a genetic sensitivity that leads to gout, you can simply not eat the foods necessary for the condition.
Genetic factors play a crucial role in the development of gout, with several studies highlighting
its strong hereditary component. Twin studies have demonstrated a strong genetic component
in gout, with heritability estimates reaching 60% for uric acid kidney clearance, 87% for uric
acid-to-creatinine ratios, and 28% to 31% for gout itself.
And also towards the end
While observational studies have often linked alcohol intake with gout,
our MR analysis suggests that this association may be confounded by other factors or may not
represent a direct causal relationship.
yeah, 100%. Not everybody gets gout, there is clearly a genetic profile that can develop gout… in the current metabolic context, and the modern diet.
People can’t control their genetics, they can control their metabolism, and their diet.
Fructose has uric acid as a byproduct of its metabolism [86].
Fructose induced hyperuricemia has a pathogenetic role in metabolic
syndrome [78,87]. Higher insulin concentrations, associated with
metabolic syndrome, reduce the renal excretion of uric acid
[47,80,88]. Uric acid is an inhibitor of nitric oxide synthase, [78]
which is the catalyst for nitric oxide, critical for circulatory and
immune homeostasis.
Reducing circulating uric acid concentrations is one of the
mechanistic components of improved blood pressure control that is
observed with a reduction in fructose intake [89].
I would add that weight loss is a simple math problem. Calculate your rough TDEE with an online tool, then eat a little less most days, with the occasional normal diet day. Calories In < Calories Out = Calories Burned. (But not for too long, because it can become unhealthy)
But great list otherwise. Thank you for the little cheat sheet.
Basically we are not Bomb Calorimeters. You can eat uranium with billions of calories and not gain weight. We are hormonal machines, which have amazing homeostasis feedback already built it, we have to eat appropriately so those systems actually work.
An illustrative example: if you want to lose 1lbs in a month you have to eat 30 calories less per meal. Nobody is going to measure their calories that accurately, not to mention food labels can be 25% off the exact amount… which means every meal you are eating ±208 calories… (on a 2500kcal day diet).
Diet Hacks!
Want to lower your LDL? (you shouldn’t want to do this)
Want to lower your uric acid? (you shouldn’t want to do this)
Want to dramatically improve your HBA1C before a blood draw?
Want to reduce your blood glucose levels dramatically? (do this)
Food Dietary Advice:
If your not in a rush, any whole food diet (no factory food), will work for most people
If you want to reverse a problem, a ketogenic diet (no sugar, no carbohydrates) will help you claw your way back to normal in steady consistent steps
If you have no time to waste and need to drop fat now… Go full carnivore
Diet Tips:
If you have gout you definitely need to lower your uric acid levels.
That’s true, but the root cause of gout is carbs and fructose and alcohol. Lowering uric acid when gout is acute makes sense, but long term you want to get off the sugars and alcohols.
https://studyfinds.org/gout-genetic-fingerprint/
I don’t have access to the actual text of the study but gout is primarily genetic and not solely the result of diet or lifestyle.
Quotes from the paper https://doi.org/10.1038/s41588-024-01921-5
The paper also indicates a global rise in gout going hand in hand with the rise in global metabolic dysfunction.
Having looked at the paper, it good, really good… but the genetic factors are for a population in the current metabolic context (high carb diets, poor metabolic health). Some people can tolerate the modern food landscape really well, and those people don’t get gout (hence this paper). But just because people’s genetics are intolerant of the current food landscape, doesn’t mean they HAVE to get gout… It can be avoided, by cutting out carbs, fructose, and alcohol. So even if you have a genetic sensitivity that leads to gout, you can simply not eat the foods necessary for the condition.
Here is the full paper: https://www.medrxiv.org/content/10.1101/2025.02.07.25321834v1.full.pdf
Right below that it says
Genetic factors play a crucial role in the development of gout, with several studies highlighting its strong hereditary component. Twin studies have demonstrated a strong genetic component in gout, with heritability estimates reaching 60% for uric acid kidney clearance, 87% for uric acid-to-creatinine ratios, and 28% to 31% for gout itself.
And also towards the end
While observational studies have often linked alcohol intake with gout, our MR analysis suggests that this association may be confounded by other factors or may not represent a direct causal relationship.
yeah, 100%. Not everybody gets gout, there is clearly a genetic profile that can develop gout… in the current metabolic context, and the modern diet.
People can’t control their genetics, they can control their metabolism, and their diet.
Here are the references
All of that is to say elevated uric acid is not the root of the problem, its a symptom of the core problem.
deleted by creator
I would add that weight loss is a simple math problem. Calculate your rough TDEE with an online tool, then eat a little less most days, with the occasional normal diet day. Calories In < Calories Out = Calories Burned. (But not for too long, because it can become unhealthy)
But great list otherwise. Thank you for the little cheat sheet.
The CICO model isn’t helpful to most people.
I strongly think we need to stop telling people about CICO. It’s a thermodynamic model, not a clinical model.
It’s much better to use the insulin obesity model, it’s a clinical model - https://hackertalks.com/post/7617450
Basically we are not Bomb Calorimeters. You can eat uranium with billions of calories and not gain weight. We are hormonal machines, which have amazing homeostasis feedback already built it, we have to eat appropriately so those systems actually work.
An illustrative example: if you want to lose 1lbs in a month you have to eat 30 calories less per meal. Nobody is going to measure their calories that accurately, not to mention food labels can be 25% off the exact amount… which means every meal you are eating ±208 calories… (on a 2500kcal day diet).