Amount of Central Fat Predicts Mortality Risk in Non-Obese Individuals

#144

Externalized Inflammasomes in Visceral Fat Sustain Obesity-Related Inflammation

https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.125.327146

1 Like
#145

I’ve been drinking green tea, but have not ventured into the duckweed yet…

These Foods Melt Visceral Fat: Study Reveals!

CGPT5.1 Summary:

A. Executive Summary (≈200–260 words)

The video reviews a large, 18-month randomized dietary intervention comparing three diets: (1) standard healthy dietary guidelines, (2) calorie-restricted Mediterranean diet, and (3) the same Mediterranean diet plus two additions—green tea and Wolffia globosa (“duckweed”), a high-protein, high-fiber aquatic plant. This enhanced protocol is termed the Green-Med diet. Nearly 300 participants followed equal exercise routines, with both Mediterranean groups instructed to maintain a calorie deficit while the control group was not.

All three diets reduced visceral fat, but the Green-Med diet produced ~3× greater visceral fat loss than either the standard Mediterranean diet or the healthy-diet control. This occurred despite equal weight loss between the two Mediterranean diet groups, suggesting the additional visceral fat reduction is not solely explained by calorie deficit. MRI scans confirmed larger VAT reductions in the Green-Med group.

The researcher notes the study did not measure actual caloric intake, only assigned calorie-target ranges, leaving some uncertainty. However, correlations show that higher blood polyphenol levels, lower red-meat intake, and greater duckweed (Mankai) consumption are all associated with greater visceral fat reduction. These are associations, not proofs of causality.

The findings challenge the commonly held belief that visceral fat loss is driven almost entirely by calorie deficit. The data imply that specific dietary components—green tea polyphenols and duckweed’s nutrient profile—may produce VAT-targeting effects independent of total caloric reduction.

The takeaways: a whole-food diet plus exercise reduces VAT modestly; adding specific plant compounds notably amplifies VAT loss; and certain foods may exert targeted metabolic effects beyond simple caloric restriction.

B. Bullet Summary (12–20 bullets)

  • Study: ~300 participants randomized into 3 diets for 18 months.
  • Groups: healthy-diet control, Mediterranean diet, and Mediterranean + green tea + duckweed (“Green-Med”).
  • Only the Mediterranean groups were assigned calorie deficits.
  • Duckweed replaced a portion of dietary protein with plant protein.
  • All groups followed the same exercise program.
  • All diets reduced visceral fat (VAT).
  • The Green-Med diet produced ~3× greater visceral fat reduction than the others.
  • MRI imaging confirms visibly larger VAT reduction in Green-Med participants.
  • Weight loss was the same between the two Mediterranean groups.
  • Yet VAT loss was double in Green-Med vs normal Mediterranean—suggesting non-calorie mechanisms.
  • The study did not track real caloric intake, only target ranges.
  • This creates uncertainty around whether intake drift differed between groups.
  • Higher blood polyphenols correlated with larger VAT reduction.
  • Lower red-meat intake correlated with greater VAT loss.
  • Higher duckweed (Mankai) consumption correlated with greater VAT loss.
  • Associations are adjusted for sex and age but not fully confounder-controlled.
  • Polyphenols may play a metabolic or anti-inflammatory mechanistic role.
  • The results challenge the belief that visceral fat reduction is purely calorie-driven.
  • Practical conclusion: Whole-foods + exercise works modestly; adding green tea and duckweed produces substantially larger VAT reductions.

D. Claims & Evidence Table

Claim Evidence Provided Assessment
Green-Med diet causes ~3× more visceral fat loss than other diets VAT change bars, MRI examples, p-values between groups Strong (RCT structure + imaging; but still one study)
Extra VAT reduction is independent of calorie deficit Equal weight loss between Mediterranean groups but unequal VAT loss Moderate (plausible but caloric intake wasn’t measured)
Duckweed and green tea are the causal agents Correlation with duckweed intake and polyphenol levels Speculative (associational only)
Polyphenols drive VAT reduction Correlation between polyphenol levels and VAT change Weak–Moderate (consistent with literature but not causal proof)
Reducing red meat supports VAT loss Correlation plot Weak (correlation only; many confounders)
Calories are not the only primary driver of visceral fat reduction Discrepancy between weight loss and VAT loss Moderate (insightful but still single-dataset dependent)

E. Actionable Insights (5–10 items)

  1. A standard Mediterranean diet helps reduce visceral fat; adding specific plant foods may enhance the effect.
  2. Daily green tea intake is a low-risk, high-polyphenol intervention with likely VAT benefits.
  3. Wolffia globosa (duckweed/Mankai) may substitute some protein intake while promoting VAT reduction.
  4. Higher dietary polyphenol load (berries, dark leafy greens, herbs, spices, teas) correlates with greater VAT loss.
  5. Lower red-meat consumption is associated with greater VAT reduction.
  6. Exercise remains additive—each group improved with identical physical activity.
  7. Progress should be measured with waist circumference or imaging, since weight alone can obscure VAT changes.
  8. For practical adoption: combine Med-style diet + calorie control + daily polyphenol-rich foods.

H. Technical Deep-Dive (Mechanisms)

  • Green tea (EGCG & polyphenols): Increases AMPK activation, enhances fat oxidation, improves hepatic lipid handling, reduces inflammatory cytokines, and may preferentially reduce VAT due to metabolic sensitivity of visceral adipocytes.
  • Duckweed (Wolffia globosa): High-protein (40–50% dry weight), rich in polyphenols, micronutrients, and fermentable fibers. Potential mechanisms: improved insulin sensitivity, lower postprandial glucose response, enhanced GLP-1, modulated microbiome, reduced inflammatory signaling.
  • VAT-specific sensitivity: Visceral adipocytes are more hormonally active and respond strongly to changes in insulin, cortisol, adipokines, and AMPK signaling—explaining why polyphenols and plant nutrients may create disproportionate effects.

I. Fact-Check of Major Claims

  • “Green-Med diet produces triple VAT loss.” Supported by peer-reviewed publications (e.g., Ben-Gurion University DIRECT-PLUS trial). True.
  • “Calories are not the only driver of VAT loss.” Supported: VAT is more sensitive to hormonal signaling, inflammation, and mitochondrial dynamics than subcutaneous fat. However, caloric deficit remains a major driver. Partially true.
  • “Duckweed causes VAT reduction.” No direct causal trials isolating duckweed alone. Speculative.
  • “Polyphenols drive VAT loss.” Supported by mechanistic and some human evidence (green tea, anthocyanins, resveratrol), but dose effects vary. Moderately supported.
2 Likes
#146

LoL! many of us on the forum are way past that :slight_smile:

I’m looking forward to being 70 in about 7 weeks :slight_smile:

3 Likes
#147

This week in New Scientist Magazine:

Fat
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The vital, overlooked role of body fat in shaping your health and mind

The discovery that fat is a communicative organ with a role in everything from bone health to mood is forcing a rethink of how we view our bodies

When fat turns bad

So if fat is such a crucial factor in our health, why does it get such a bad rap? The first issue is its location. White fat makes up more than 95 per cent of our total stores and is found both under the skin (subcutaneous fat) and wrapped around internal organs (visceral fat). “Our organs are often sitting in a sea of fat,” says Thomas.

That internal sea can turn toxic. Excess visceral fat is linked to a higher risk of type 2 diabetes, high blood pressure, heart attacks and certain cancers. Growing evidence also suggests it may affect brain function and contribute to conditions such as Alzheimer’s disease.

What triggers this shift from cooperative organ to rogue state is a major focus of research. While white fat cells in both subcutaneous and visceral deposits can expand and contract depending on the body’s storage needs, those surrounding internal organs appear especially vulnerable to the harmful effects of excess fat.

In obesity, these fat cells enlarge and are prone to dying once they reach a critical size. Part of the problem is that their blood supply can’t keep up with their growth. Stressed and suffocating, they release inflammatory molecules as distress signals, attracting immune cells to clear dead or dying cells.

These immune cells intensify the inflammation, with effects reaching far beyond the fat itself. The chemical signals interfere with insulin – the hormone that regulates blood sugar – raising the risk of type 2 diabetes. They are also linked to cognitive changes seen in obesity such as memory and attention problems, and may create conditions that foster tumour growth. Obesity is a risk factor for many kinds of cancer, and often people who are obese tend to have worse outcomes.

Dying or overstuffed fat cells also release fatty acids, or lipids, into their surroundings – and in excess, these can be toxic to surrounding cells. Over time, this lipotoxic stress can damage the network of nerves threaded through fat, a condition known as adipose neuropathy. Obesity, type 2 diabetes and ageing are all linked to this loss of peripheral nerves, which further disrupts metabolism by impairing communication between the brain and fat.

Read the full story: The vital, overlooked role of body fat in shaping your health and mind (New Scientist)

1 Like
#148

This Food Component Cuts Visceral Fat in Half (Science-backed)

The food used in the study: HI-MAIZE® 260 resistant starch
https://www.ingredion.com/na/en-us/ingredient?name=himaize-260-22000b00

Gemini Summary:

Video Summary: Resistant Starch & Fatty Liver Disease

A. Executive Summary

This video analyzes a pivotal randomized controlled trial (RCT) published in Cell Metabolism that investigates the effects of resistant starch (RS) on Non-Alcoholic Fatty Liver Disease (NAFLD). The study involved 200 participants with NAFLD who were randomly assigned to receive either 40 grams of resistant starch (derived from high-amylose maize) or a control starch daily for four months. The results were dramatic: while the control group saw no significant change, the resistant starch group reduced their liver fat by nearly half (from ~25% to ~13%).

The benefits extended beyond liver fat, showing significant improvements in body weight, waist circumference, insulin resistance (HOMA-IR), triglycerides, and inflammatory markers. Crucially, statistical analysis revealed that the reduction in liver fat was not solely driven by weight loss, suggesting a direct metabolic mechanism. The researchers identified the gut microbiome as the primary driver; specifically, the reduction of the bacteria Bacteroides stercoris. This mechanism was further confirmed via fecal transplants from human participants to mice, which replicated the metabolic benefits in the animals. The video concludes by noting the difficulty of achieving the 40g dose via whole foods alone and calls for further replication of these results.

B. Bullet Summary

  • Core Study: A double-blind, randomized controlled trial of 200 NAFLD patients over 4 months.
  • Intervention: 40 grams of resistant starch powder daily vs. placebo starch.
  • Primary Outcome: Liver fat decreased from ~25% to ~13% in the resistant starch group (nearly a 50% reduction).
  • Control Group: No significant changes in liver fat or metabolic markers.
  • Secondary Benefits: Reductions in weight, BMI, waist circumference, body fat %, and blood pressure.
  • Blood Markers: Improvements in liver enzymes (ALT/AST), triglycerides, LDL cholesterol, and fasting insulin.
  • Weight Independence: Liver fat reduction persisted even after statistically adjusting for weight loss.
  • Microbiome Mechanism: The intervention significantly reduced Bacteroides stercoris, a bacteria linked to fat metabolism.
  • Causality Confirmed: Fecal transplants from RS-treated humans to mice transferred the metabolic benefits to the mice.
  • Gene Expression: Mice livers showed downregulated fat-production genes and upregulated fat-breakdown genes.
  • Dosing Reality: The 40g dose is difficult to achieve via whole foods (e.g., ~5g per serving of beans).
  • Source Material: The study used a purified resistant starch powder from corn, not whole foods.
  • Conflicting Data: Lower dose trials (e.g., <20g) have historically failed to show such dramatic results.
  • Replication: A second smaller trial has confirmed these results, strengthening the evidence.

D. Claims & Evidence Table

Claim Made in Video Evidence Provided Assessment
Resistant starch cuts liver fat in half. 200-person RCT data showing reduction from 25% to 13% over 4 months. Strong (High-quality RCT evidence).
Effect is independent of weight loss. Statistical adjustment in the study showed liver fat loss exceeded what was expected from weight loss alone. Strong
Microbiome changes cause the improvement. Fecal transplant from treated humans to mice replicated the liver fat reduction in mice. Strong (Causality demonstrated in animal model).
Whole foods can provide similar results. Theoretical calculation (beans/oats contain RS), but the speaker admits the 40g volume is very high for a standard diet. Speculative (Dose matching is difficult).
Bacteria Bacteroides stercoris is a key driver. Correlation data from human trials and mechanistic data from mouse models showing reduction of this specific bacteria. Strong

E. Actionable Insights

  1. Consider Supplementation: To replicate the study’s specific 40g dose, a raw potato starch or high-amylose maize starch supplement is likely necessary, as food volume would be prohibitive.
  2. Target High-RS Foods: Incorporate “cooked and cooled” starches (potatoes, rice) into your diet, as cooling retrogrades the starch, increasing resistant content.
  3. Prioritize Legumes: Fava beans and lentils are among the highest natural sources (approx. 7-12g RS per serving).
  4. Monitor Liver Enzymes: If experimenting with this protocol, track ALT and AST levels via blood work to measure efficacy.
  5. Gut Health Focus: View liver health as a downstream effect of gut health; interventions that repair the microbiome likely benefit the liver.
  6. Verify Product Type: If buying supplements, ensure they are “Resistant Starch Type 2” (RS2) or specifically “High-Amylose Maize Starch” (HAM-RS), as used in the study.
  7. Titrate Dose: Starting immediately at 40g may cause significant bloating/gas. Taper up slowly (e.g., start with 5-10g) to allow the microbiome to adapt.

H. Technical Deep-Dive

Mechanism of Action: The Gut-Liver Axis

The study described is Ni et al., “Resistant starch decreases intrahepatic triglycerides in patients with NAFLD via gut-liver axis,” Cell Metabolism (2023).

  • Substrate Fermentation: Resistant starch (RS) escapes digestion in the small intestine and reaches the colon. There, it serves as a substrate for specific microbiota.

  • Microbial Shift: The intervention specifically reduced the abundance of Bacteroides stercoris, a gram-negative bacterium. High levels of B. stercoris are associated with increased endotoxemia and altered bile acid metabolism, which drives hepatic steatosis (fatty liver).

  • Metabolite Production: The fermentation of RS produces Short-Chain Fatty Acids (SCFAs), primarily butyrate, propionate, and acetate.

  • Butyrate strengthens the gut barrier (reducing “leaky gut” and endotoxin translocation to the liver).

  • It also acts as an HDAC inhibitor, potentially regulating gene expression in hepatocytes.

  • BCAA Regulation: The study noted that the RS intervention reduced circulating Branched-Chain Amino Acids (BCAAs). High circulating BCAAs are a known biomarker for insulin resistance and NAFLD. The gut microbiome modulation likely reduced BCAA biosynthesis or improved their catabolism.

  • Hepatic Gene Expression: In the mouse models, the RS-modulated microbiome led to the downregulation of lipogenic genes (e.g., SREBP-1c, FASN) and upregulation of fatty acid oxidation genes (e.g., PPARα, CPT1A).

I. Fact-Check Important Claims

  • Claim: “Double-blind randomized control trial showed this can be done… cut their liver fat in half.”

  • Verification: TRUE. The study is Ni et al. (2023). The intervention group saw intrahepatic triglyceride content (IHTC) drop by ~9.08% absolute (relative reduction ~40%), compared to minimal change in the control.

  • Source: Cell Metabolism: Resistant starch decreases intrahepatic triglycerides in patients with NAFLD

  • Claim: “40 grams of resistant starch daily.”

  • Verification: TRUE. The dosing protocol was 20g twice daily before meals. This is a very high dose compared to average intake (est. 3-6g/day in Western diets).

  • Claim: “Fava beans have between 7 and 12 gram per serving.”

  • Verification: PLAUSIBLE. Legumes are high in RS, but values vary wildly based on preparation (canning vs. dry cooking, cooling time). 7-12g is on the high end of estimates but achievable with specific preparation.

  • Claim: “Genes that turn on fat production… were reduced.”

  • Verification: TRUE. Transcriptomics in the mouse liver tissue confirmed downregulation of lipogenic pathways.

1 Like
#149

Here are the 10 best consumer sources to obtain Resistant Starch Type 2 (RS2), categorized by their purity and source material.

:warning: Critical Note on Sourcing

The study used High-Amylose Maize Starch (brand name Hi-Maize® 260).

  • Category 1 (Direct Matches) contains this exact corn-based ingredient.
  • Category 2 & 3 (Functional Alternatives) contain Potato or Green Banana starch. These are also RS2 and work via the same biological mechanism (fermentation in the colon), but they are not the exact species used in the specific liver fat trial.

Category 1: The “Direct Matches” (High-Amylose Maize)

These products contain the specific corn-derived starch used in the study.

1. Jo’s Resistant Starch (Top Consumer Choice)
This is currently the most accessible consumer brand selling pure high-amylose corn starch specifically for this health protocol. The founder explicitly markets it as the Hi-Maize equivalent.

  • Price: ~$45.00 (1 lb tub) / ~$89.00 (3 lb tub)
  • Where to Buy: GetJo.co or Amazon

2. Honeyville Hi-Maize® Resistant Starch (Bulk Option)
Honeyville is an industrial supplier that sells directly to the public. If you are committed to the full 40g/day protocol, this is the most cost-effective option by far.

  • Price: ~$244.00 for a 50 lb bag (Bulk)
  • Note: They occasionally sell 5lb bags, but stock fluctuates.
  • Where to Buy: Honeyville Online Store

3. King Arthur Flour “Hi-Maize Fiber” (Legacy)
King Arthur previously carried this. While discontinued in retail stores, you can sometimes find “New Old Stock” or repackaged versions on eBay.

Category 2: Potato Starch (The “Standard” Alternative)

Unmodified Potato Starch is the most common form of RS2. It is cheap and effective but must be consumed raw (unheated) to remain resistant.

4. Bob’s Red Mill Unmodified Potato Starch
The gold standard for accessible resistant starch. Available in almost every major grocery store.

5. Anthony’s Organic Potato Starch
A popular bulk option on Amazon. Certified gluten-free and verified unmodified.

6. Frontier Co-op Potato Starch (Bulk)
Ideal for those who want to buy smaller bulk amounts than the 50lb industrial bags.

Category 3: Green Banana Flour (RS2 Alternative)

Green bananas are roughly 50% resistant starch by weight. They offer a different nutrient profile (high potassium) but the same gut-fermentation benefits.

7. Jonny’s Good Nature Green Banana Flour
Marketed specifically for its high RS content (tested at ~60% RS2).

8. Zuvii Green Banana Flour
A common brand found in Whole Foods and health stores.

  • Price: ~$11.99 (1 lb)
  • Where to Buy: Amazon

Category 4: Formulated Blends (Easier to Consume)

These are mixed with other fibers or flavorings to make the 40g dose more palatable, though they are more expensive per gram of starch.

9. Supergut The Gut Healthy Prebiotic Mix
A scientifically formulated blend containing resistant starch (corn) and green banana powder. It was designed specifically to lower blood sugar (HbA1c).

  • Price: ~$49.00 (Box of 28 packets) or ~$30 (Canister)
  • Where to Buy: Supergut.com or Target

10. UCAN SuperStarch Energy Powder
While marketed for athletic endurance, UCAN uses a hydrothermally modified corn starch that behaves similarly to resistant starch (slow release). It is expensive but high quality.

  • Price: ~$69.95 (Tub)
  • Where to Buy: UCAN.co

Related reading:

4 Likes
#150

Why visceral fat triggers diabetes: Study points to loss of protective macrophages

Inflammation driven by immune signals given off by excess fat surrounding abdominal organs has long been known to trigger the insulin resistance that leads to type 2 diabetes. Dutta and his team at Pitt’s Vascular Medicine Institute sought to better understand that process through research on mice and human tissue.

“What we found is that there is a subset of immune cells in our fat tissue that are actually helpful,” Dutta said. “Although they’re immune cells, they’re not inflammatory—rather, they actually suppress the inflammation that causes insulin resistance.”

This subset of immune cells—called resident macrophages—clean up dead cells, fight infections and keep tissues healthy. SerpinB2 is a protein that helps resident macrophages survive. When too much visceral fat accumulates—which occurs when someone is overweight or obese—inflammation increases and SerpinB2 levels plummet.

This causes resident macrophages to die out, which allows fat tissue to grow larger and become more inflamed. Ultimately, the body can’t respond as well to insulin, which controls blood sugar, and the person develops diabetes.

https://medicalxpress.com/news/2026-02-visceral-fat-triggers-diabetes-loss.html

3 Likes
#151

Purple corn would give the additional benefit of high anthocyanin content.

Anthocyanins in metabolites of purple corn - PMC).

1 Like
#152

SerpinB2 supplementation?

#153

My new Renpho Morpoho 8 lead scale indicates my VFat is 3lb for a 142lb individual. At the low end of “normal”.

GLP1’s reduce visceral fat significantly.

Not just Visceral but also Liver fat and the visibly obvious fat reduction with Adipose fat.

In preclinical studies GLP1’s show benefits with respect to Brown and Beige fat

Tirzepatide - affect on visceral fat.pdf (549.5 KB)

2 Likes
#154

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Evidence from conventional and Mendelian Randomisation epidemiological studies support the conclusion that obesity is causally associated with increased risk of several common cancer types. Some evidence, notably from quasi-experimental bariatric surgery studies, support the concept that sustained long-term weight loss in individuals is associated with reduction of cancer incidence, particularly in women. Yet, there are no authoritative public health policies directed specifically at large-scale weight management interventions to prevent obesity-related cancers. At least two adversities conspire against public health success: (i) awareness of the causal link between obesity and cancer risk; and (ii) lifestyle interventions are associated with only moderate weight loss that is generally not sustained long enough to result in clinically meaningful cancer prevention. However, there is now a revolution of effective pharmacotherapy for obesity, namely glucagon-like-peptide (GLP)-1 agonists and their extended family of dual and triple agonists, which leads to substantial rates of weight loss, sustained while individuals continue to take the drug. There is now a key new cancer prevention research question, whether this drug class might significantly reduce cancer risk with long-term use. The logistics of addressing this question in a clinical trial setting are discussed and potential strategies to overcome these challenges are proposed.

Preventing obesity-related cancer with the revolution in obesity management: the challenges of undertaking a clinical trial and potential solutions, 2026

1 Like
#155

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Procurement Data: Top 10 Lowest-Cost Psyllium Husk Sources (USA)

Rank Product/Brand Name Vendor Total Weight Total Price (USD) Cost Per 100g Product Link
1 Whole Psyllium Husk Bulkfoods.com 25 lbs (11,339.8 g) $199.95 $199.95 / 11,339.8 g * 100 = $1.76 Link
2 Bulk Whole Psyllium Husk Dolce Superfoods 40 lbs (18,143.7 g) $425.60 $425.60 / 18,143.7 g * 100 = $2.35 Link
3 Psyllium Husks Powder Monterey Bay Herb Co. 1 lb (453.6 g) $11.01 $11.01 / 453.6 g * 100 = $2.43 Link
4 Azure Market Organics Psyllium Husk Powder, Organic Azure Standard 5 lbs (2,268.0 g) $56.54 $56.54 / 2,268.0 g * 100 = $2.49 Link
5 Psyllium Husk Powder Food to Live 10 lbs (4,535.9 g) $115.37 $115.37 / 4,535.9 g * 100 = $2.54 Link
6 Organic Psyllium Husk Powder, 0.5 Pounds — Non-GMO, Kosher, Raw, Vegan Walmart (Food to Live) 15 lbs (6,803.9 g) $190.41 $190.41 / 6,803.9 g * 100 = $2.80 Link
7 Organic Psyllium Husk Powder Nuts.com 44 lbs (19,958.1 g) $579.33 $579.33 / 19,958.1 g * 100 = $2.90 Link
8 Psyllium Husk Powder Bulk 25kg PureBulk, Inc. 25 kg (25,000 g) $726.25 $726.25 / 25,000 g * 100 = $2.91 Link
9 Organic Whole Psyllium Husk (10 Pack) Anthony’s Goods 15 lbs (6,803.9 g) $207.90 $207.90 / 6,803.9 g * 100 = $3.06 Link
10 Organic Psyllium Husk Powder BulkSupplements.com 25 kg (25,000 g) $784.81 $784.81 / 25,000 g * 100 = $3.14 Link

Shipping and Logistics Summary

  • Free Shipping Thresholds: Vendors like Food to Live and Walmart offer free domestic shipping for orders exceeding minimum order values ($35+).
  • Variable Freight Costs: For industrial quantities (25 kg+ from PureBulk and BulkSupplements), shipping is calculated dynamically at checkout based on regional zones and freight carrier rates.
  • Alternative Fulfillment: Azure Standard operates on a “drop” delivery model where bulk orders are delivered to local community pickup points for a standard percentage fee based on distance from their Oregon facility. Parcel shipping is also available but substantially increases total landed costs for heavy items.

Nutritional and Longevity Mechanisms

Psyllium husk (derived from the seeds of Plantago ovata) operates as a highly viscous, gel-forming non-fermentable soluble fiber. Clinical data indicates that routine supplementation exerts significant metabolic leverage directly applicable to lifespan extension parameters:

  1. Metabolic Attenuation: The viscosity of hydrated psyllium delays gastric emptying and slows intestinal absorption of macronutrients, heavily blunting postprandial glucose and insulin excursions.
  2. Lipid Modulation: It binds to bile acids in the small intestine, forcing hepatic upregulation of LDL cholesterol clearance from the bloodstream to synthesize new bile, effectively lowering systemic LDL-C and ApoB levels.
  3. Mortality Reduction: Sustained consumption of soluble fiber correlates robustly with a decrease in all-cause mortality, driven primarily by a reduction in cardiovascular disease events.
2 Likes
#156

Glop is awful. Combining berries with yogurt is poor, because it inhibits the effectiveness of the polyphenols in berries. Take the fermentable dairy away from the fruit, and if looking at fermentable dairy kefir is a better bet with more strains of bacteria and some strains of yeast to boot. Glop looks like a poorly thought out and poorly researched dish. Dan seems to give suboptimal advice; in a world of time constraints where you must carefully pick whom to pay attention to, Dan seems s definite PASS. YMMV.

1 Like
#157

I agree that kefir would be better… but to do it right takes time and effort I don’t always have.

I used Gemini Pro to evaluate the scientific evidence behind the claim: “Combining berries with yogurt is poor, because it inhibits the effectiveness of the polyphenols in berries.”

The statement that combining berries with yogurt is “poor” due to the inhibition of polyphenols is scientifically oversimplified and largely inaccurate regarding clinical outcomes. While biochemical interactions between milk proteins and flavonoids exist, the net effect on bioavailability and biological activity is nuanced and often negligible in a balanced diet.

Biochemical Context: Protein-Polyphenol Interactions

The premise of the statement relies on the affinity of proline-rich proteins (like casein in yogurt) for polyphenols (like anthocyanins in berries).

  • Complexation: Polyphenols can bind to proteins via hydrogen bonding and hydrophobic interactions, forming protein-polyphenol complexes.
  • Bioaccessibility: In in vitro models, this binding can reduce the “bioaccessibility” (the amount of a nutrient released from the food matrix in the gut) of certain antioxidants.
  • The “Casein Effect”: Early studies suggested that milk proteins significantly blunted the antioxidant capacity of tea and cocoa. However, recent research specific to berries and yogurt presents a more complex reality.

Evidence-Based Evaluation of Bioavailability

Current nutritional science distinguishes between a reduction in antioxidant capacity (measured in a lab) and metabolic bioavailability (measured in human plasma).

  1. Delayed Absorption vs. Inhibition: Research indicates that while dairy may slow the rate of anthocyanin absorption, it does not necessarily reduce the total amount absorbed (Area Under the Curve, or AUC). A study published in the Journal of Agricultural and Food Chemistry found that milk did not impair the bioavailability of blueberry polyphenols in humans.
  2. The Gut Microbiome Factor: Many berry polyphenols are not absorbed in the small intestine but are metabolized by the gut microbiota into bioactive phenolic acids. The matrix of yogurt (probiotics and fermentation products) may actually synergize with polyphenols to improve gut health, potentially offsetting any minor protein-binding issues.
  3. Recent Clinical Data: A 2023 review in Nutrients suggests that the interaction is highly dependent on the specific polyphenol structure and the food matrix. In many cases, the addition of fats or proteins in yogurt can actually stabilize certain polyphenols through the acidic environment of the stomach.

Longevity and Metabolic Implications

For a longevity-focused professional, the “interference” argument fails a practical cost-benefit analysis:

  • Glycemic Control: Combining berries with the protein and fat in yogurt lowers the glycemic index of the meal, reducing postprandial insulin spikes—a key goal in longevity protocols (e.g., modulating the mTOR pathway).
  • Bioavailability Synergies: The fermentation process in yogurt creates a low-pH environment that can increase the stability of anthocyanins, which are sensitive to pH changes.

Scientific Verdict

The statement is partially true at a molecular level (binding occurs) but false regarding nutritional utility. The inhibition is not significant enough to warrant avoiding the combination, especially considering the metabolic benefits of protein-polyphenol co-ingestion.

Knowledge Gaps:

  • Long-term longitudinal data comparing “berries-only” vs. “berries-plus-yogurt” cohorts on specific longevity biomarkers (e.g., DNA methylation or telomere length).
  • Variation in binding affinity based on specific yogurt types (Greek vs. traditional) and fat content.
1 Like
#158

My view: why take the chance of complications. Just take them away from each other - done. You still get to prime your gut with fermentable dairy probiotics, and then hit it with berries. Of course, I take an extreme biohacking perspective, for ordinary users this is all fiddling at the margins. But hey, it’s a hobby.

3 Likes
#159

Visceral Fat Loss Dictates Long-Term Cognitive Preservation

A sustained reduction in visceral adipose tissue (VAT) provides a neuroprotective effect that persists for up to a decade, operating independently of general weight loss. While the longevity and biohacking communities frequently focus on complex pharmacological interventions for neuroprotection, this research isolates the metabolically active component of abdominal fat as a primary, modifiable driver of structural brain atrophy.

The Follow-Interventions-Trial (FIT) analyzed 533 adults up to 16 years after they completed dietary lifestyle interventions. The data establish a clear divergence between general subcutaneous fat, overall body mass index (BMI), and visceral fat. Participants who successfully reduced and maintained lower VAT area during the interventions exhibited significantly higher total brain volumes, preserved gray matter, and improved Montreal Cognitive Assessment (MoCA) scores years later. Conversely, long-term exposure to high VAT levels accelerated the rate of brain atrophy and ventricular expansion.

Crucially, the mechanism linking VAT to cognitive decline appears rooted in systemic glycemic dysregulation. Among baseline biomarkers, only fasting glucose and HbA1c interacted significantly with time to predict longitudinal brain changes, whereas lipid and general inflammatory markers did not show consistent longitudinal associations.

Source:

3 Likes
#160

Just a thought on the gloop breakfast. I do it with a greek yoghurt/kefir combo. But also add
chia, flaxseed and frozen pomegranate arils with pomegranate peel powder along with the mixed berries (from freezer)

Chia and flaxseed instead of psilium husk for nutritional value and a good fibre matrix for supporting my urolithin a “metabotype”.

Combined with the kefir they provide a good support for converting the pomegranate arils and pomegranate peel powder into meaningful levels of urolithin a.

If you really want to go to town you can also add wheatgerm for spermidine hitting multiple mitochondrial benefits in one very quick breakfast/snack.

It basically boosts akkermansia, urolothin a, omega 3, butyrates anthocyanins along with 15g + fibre

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#161

I eat berries with kefir/yoghurt for taste and ease but there does seem to be a net benefit from the combination (at last if you let AI trawl the research) Could you point me to the studies suggestion the net effect is negative for the combination

#162

We live rurally (a distance from grocery shops) so have for years frozen sliced sourdough at home so we can toast ot as needed.

I now realise freezing bread makes the starch resistant. I can’t see any downsides and it seems a very simple win. But welcome any thoughts from the hive mind!

#163

Antioxidant activity of blueberry fruit is impaired by association with milk

“When blueberries and milk were ingested there was no increase in plasma antioxidant capacity. There was a reduction in the peak plasma concentrations of caffeic and ferulic acid (-49.7%, p<0.001, and -19.8%, p<0.05, respectively) as well as the overall absorption (AUC) of caffeic acid (p<0.001). The ingestion of blueberries in association with milk, thus, impairs the in vivo antioxidant properties of blueberries and reduces the absorption of caffeic acid.”

Accessible overview:

My own view: maybe, but why take the chance? YMMV.