Welcome to my notes for the Joe Rogan Experience, released on 10/15/20. You can click here to listen to the episode.
As you’ll hear on the podcast, I’m less interested in a dogmatic approach to carnivore diets, and more interested in looking at patterns this way of eating shows us. If we prioritize meat and organs, understand that plants exist on a spectrum of toxicity and avoid the most toxic ones (a discussion of plant toxins is below), and strictly avoid excess seed oils (source of polyunsaturated fats like linoleic acid) I believe we will thrive as humans. This manner of eating mirrors what our ancestors have done for thousands of generations and millions of years and is written into who we are. This part of what I consider #theremembering. Welcome.
These notes are by no means exhaustive. My book is the best resource for all of the details regarding each of these topics, with over 650 references. We were not able to discuss everything on the podcast but I hope we were able to hit some highlights and that this material will be helpful.
Table of Contents
- Anthropology
- Bloodwork
- Carbohydrates are not to blame for insulin resistance
- Case Studies with a Nose to Tail Carnivore (termed “PKD” or paleolithic ketogenic diet here) diet for multiple conditions
- CGM (Continuous Glucose Monitor)
- Clastogenesis (Plant compounds break DNA)
- Evolution
- Fiber
- Game Changers
- Historical
- Honey
- Hormesis Redux
- Kidney
- Lipids/Cardiovascular disease
- Longevity/Blue Zones
- Meat/Cancer
- Metabolic Health
- Nose to Tail
- Nutrients in Animal food vs plant food
- POPs (persistent organic pollutants)
- PUFAs (Polyunsaturated fatty acids)
- Red meat does not cause inflammation
- Regenerative Agriculture
- Stearic Acid/SFA
- No benefit to increased fruit and vegetable consumption
- Vitamin C
Anthropology
Tubers as fallback foods and their impact on Hadza hunter-gatherer
Hadza Prefer honey and meat, and use tubers as “fallback” foods.Women stop digging for tubers when meat is available.
https://pubmed.ncbi.nlm.nih.gov/19350623/
Hunter-Gatherers as Models in Public Health
Hunter-Gatherer populations display robust health, in stark contrast to “westernized” humans
https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12785
Current views on hunter-gatherer nutrition and the evolution of the human diet
Hunter-gatherers favor animal foods and meat
https://onlinelibrary.wiley.com/doi/full/10.1002/ajpa.23148
A quantum theory for the irreplaceable role of docosahexaenoic acid in neural cell signalling throughout evolution
DHA from animal foods appears to have played a crucial role in hominid development. This essential omega-3 fatty acid is not found in significant quantities outside of animal foods eaten nose to tail.
https://pubmed.ncbi.nlm.nih.gov/23206328/
The Worst Mistake in the History of the Human Race
Jared Diamond’s (author of Collapse, Guns, Germs and steel, and other books) thesis statement about the profoundly negative impact of agrarian lifestyles on humans.
https://www.discovermagazine.com/planet-earth/the-worst-mistake-in-the-history-of-the-human-race
Disease and Death at Dr. Dickson’s Mounds
George Armelagos’ research regarding a hunter-gatherer population in present day Illinois transitioning to pastoralism and suffering negative health consequences.
https://www.researchgate.net/publication/305399228_Disease_and_Death_at_Dr_Dickson’s_Mounds
Human Health and the Neolithic Revolution: an Overview of Impacts of the Agricultural Transition on Oral Health, Epidemiology, and the Human Body
The agricultural revolution (Neolithic revolution) and it’s detrimental effects on human health
https://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1186&context=nebanthro
Meat in the human diet: An anthropological perspective
Our ancestral to transition to a meat/organs rich diet had profound impacts on the growth of our brain, and and the progression of hominid evolution.
With the change in the human diet from Australopithecus to Homo genera the size of our large intestines declined while our brain grew, allowing a change in the rib angle. This energetic trade off has been referred to as the Expensive Tissue Hypothesis.
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1747-0080.2007.00194.x
Change in the human gut size and thoracic structure with increased reliance on animal foods
Bone marrow storage and delayed consumption at Middle Pleistocene Qesem Cave, Israel (420 to 200 ka)
Evidence from 420k years ago that Homo stored bone marrow, suggesting appreciation for this food.
https://advances.sciencemag.org/content/5/10/eaav9822
Empire of the Summer Moon
Bloodwork
Coronary artery calcium score 7/2020
Quest Quanam Results
This bloodwork was taken after a hard workout, likely contributing to the elevated hs-CRP.
hs-CRP lower on the next draw without an intense workout the day prior
We did not discuss TMAO on the JRE podcast, but there is a large amount of evidence for reverse causation with diabetes/heart disease and little for a direct effect here. Note uric acid is low despite a large amount of meat. I’ve done a video on gout
Onegevity Health Results
High diversity, no pathogenic organisms, low inflammation. Increased Proteobacteria (bile tolerant) due to an animal based diet. Similar transitions are observed in the Hadza seasonally when more meat is consumed. Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania. https://science.sciencemag.org/content/357/6353/802
Carbohydrates are not to blame for insulin resistance
Physical activity patterns and biomarkers of cardiovascular disease risk in hunter-gatherers
Hadza people remain free from insulin resistance despite the inclusion of fruit/honey in the diet.
https://pubmed.ncbi.nlm.nih.gov/27723159/
Low serum insulin in traditional Pacific Islanders-The Kitava Story
Kitavans insulin sensitive despite 50+% of dietary calories from carbohydrates.
https://pubmed.ncbi.nlm.nih.gov/10535381/
Metabolic Studies in the African Pygmy
Mbuti often use honey as 20-50% of their caloric intake depending on time of year.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC302138/
Epidemiological studies in a total highland population, Tukisenta, New Guinea Cardiovascular disease and relevant clinical, electrocardiographic, radiological and biochemical findings
Despite high carbohydrate intake, Tukisentans do not display insulin resistance
https://www.sciencedirect.com/science/article/abs/pii/0021968173900313
Case Studies with a Nose to Tail Carnivore (termed “PKD” or paleolithic ketogenic diet here) diet for multiple conditions
A child with type 1 diabetes mellitus (T1DM) successfully treated with the Paleolithic ketogenic diet: A 19-month insulin freedom
Childhood Absence Epilepsy Successfully Treated with the Paleolithic Ketogenic Diet
Complete Cessation of Recurrent Cervical Intraepithelial Neoplasia (CIN) by the Paleolithic Ketogenic Diet: A Case Report
Paleolithic Ketogenic Diet (PKD) As A Stand-Alone Therapy in Cancer: Case Studies
Crohn’s Disease Successfully Treated by the Paleolithic Ketogenic Diet
Successful Treatment of Patient with Obesity, Type 2 Diabetes and Hypertension with the Paleolithic Ketogenic Diet
Gilbert’s Syndrome Successfully Treated with Paleolithic Ketogenic Diet
A low-carbohydrate high-fat diet initiated promptly after diagnosis provides clinical remission in three patients with type 1 diabetes
https://pubmed.ncbi.nlm.nih.gov/31301353/
Paleolithic ketogenic diet (PKD) in chronic diseases: Clinical and research data
Halted Progression of Soft Palate Cancer in a Patient Treated with the Paleolithic Ketogenic Diet Alone: A 20-months Follow-up
Treatment of Rectal Cancer with the Paleolithic Ketogenic Diet: A 24-months Follow-up
Treatment of High-Grade Brain Tumor Using the Paleolithic Ketogenic Diet (PKD): Three Cases
Type 1 diabetes mellitus successfully managed with the paleolithic ketogenic diet
CGM (Continuous Glucose Monitor)
Recent continuous glucose monitor data (Nutrisense). I referenced this during the show but did not have time to show it. Notice low glycemic variability, prompt return to baseline. No evidence of metabolic dysfunction/insulin resistance. These are with honey 2x daily. I have also experimented with occasional fruit.
Clastogenesis (Plant compounds break DNA)
Postlabeling Methods for Carcinogen-DNA Adduct Analysis
Extensive study referenced in the Ames paper below with testing of many compounds for the ability to cause DNA breaks in cell culture.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1568676/?page=1
Cytogenetic response to coffee in Chinese hamster ovary AUXB1 cells and human peripheral lymphocytes
Coffee extract caused DNA breaks in cell culture
https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.860.507&rep=rep1&type=pdf
Dietary Pesticides (99.99% all natural)*
Bruce Ames’ paper describing the pervasive nature of plant pesticides with multiple examples.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC54831/?page=1
Evolution
With the change in the human diet from Australopithecus to Homo genera the size of our large intestines declined while our brain grew, allowing a change in the rib angle. This energetic trade off has been referred to as the Expensive Tissue Hypothesis.
Evidence for dietary change but not landscape use in South African early hominins.
Extinct species of hominids (Parathropus) was primarily a plant eater vs mainly meat eating homo species
https://www.nature.com/articles/nature11349
Discussed this graphic during the podcast. The striking rise in hominid brain size correlates with the advent of hunting technology (Acheulean tools, mass animal graves, cut marks on bones/butchering, evidence for hunting injuries on bones).
In the podcast we also discussed “The Stoned Ape Theory” from Terrance McKenna, which may have also contributed though this is difficult to corroborate from the available evidence.
The expensive-tissue hypothesis: the brain and the digestive system in human and primate evolution
Aiello’s paper on the energetic trade off between a shrinking large bowel (allowed due to increased nutrient density of animal foods) with a growing brain
http://radicalanthropologygroup.org/sites/default/files/pdf/class_text_019.pdf
Brains and guts in human evolution: The Expensive Tissue Hypothesis*
https://www.scielo.br/scielo.php?script=sci_arttext&pid=S0100-84551997000100023
The Critical Role Played by Animal Source Foods in Human (Homo) Evolution
Animal meat and organs provided unique nutrients which likely allowed for the growth of the human brain.
https://pubmed.ncbi.nlm.nih.gov/14672286/
Impact of Carnivory on Human Development and Evolution Revealed by a New Unifying Model of Weaning in Mammals
Consuming animal foods may have allowed for shorter weaning times. Yet another.
https://pubmed.ncbi.nlm.nih.gov/22536316/
Discussion On the Expensive- Tissue Hypothesis: Independent Support from Highly Encephalized Fish
ghly Encephalized Fish Peter’s elephant nose fish as an illustration of the Expensive Tissue Hypothesis. Largest brain per body size and smallest gut of any fish.
Tubers as Fallback Foods and Their Impact on Hadza Hunter-Gatherers
https://pubmed.ncbi.nlm.nih.gov/19350623/
Evolution of early Homo: An integrated biological perspective
https://science.sciencemag.org/content/345/6192/1236828
Unique morphology of the human eye and its adaptive meaning: comparative studies on external morphology of the primate eye
The human eye is unique relative to chimpanzees/bonobos, with a light vs dark sclera. Some have hypothesized that this allowed communication between early hominids without speaking and contributed to cooperative behaviors (like hunting) vs an intrinsically competitive
Stable isotopes reveal patterns of diet and mobility in the last Neandertals and rst modern humans in europe
https://www.nature.com/articles/s41598-019-41033-3
Isotopic evidence for the diets of European Neanderthals and early modern humans
Stable isotope analyses suggest Neanderthals/early Homo was primarily carnivorous, relying mostly on animal foods. See previous article referencing a previous transition of Austalopithecus to Parathropus/ Homo habilis with the former species favoring plants and going extinct.
https://www.pnas.org/content/106/38/16034
Big Brains, Meat, Tuberculosis, and the nicotinamide switches: co-evolutionary Relationships with Modern Repercussions?
Vitamin B3 (niacin/nicotinamide) abundance in meat may have been essential for the development of the human brain.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3825668/
First graphic (life timeline): On the podcast Joe and I discussed the 500 million + years of animal/plant coevolution as a reason for the appearance of plant toxins.
Animal plant warfare and secondary metabolite evolution
We also discussed the evolution of the CYP 450 monooxigenases as part of this process.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131614/
Second graphic: The progression of pre Homo sapien species. Paranthropus is left out of this diagram
Third graphic: Co occurrence of Neanderthal/ early Homo
The Evolution of Stomach Acidity and Its Relevance to the Human Microbiome
Evolution of a highly acidic stomach was likely an adaptation to increase meat/organ consumption, sometimes from rotting carcasses.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0134116
Throwing, the Shoulder, and Human Evolution
The hominiduniquely evolved for throwing. No other species can throw projectiles for hunting like humans.
https://pubmed.ncbi.nlm.nih.gov/26991561/
Fertility decreased with Increased dietary fiber
Association Between Pesticide Residue Intake From Consumption of Fruits and Vegetables and Pregnancy Outcomes Among Women Undergoing Infertility Treatment With Assisted Reproductive Technology
Increased fiber in women’s diets correlated with decreased rates of fertility.
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2659557
The Environment and Reproductive Health (EARTH) Study: a prospective preconception cohort
Cohort of men and women, higher levels of fruit/vegetable consumption correlated with decreased fertility. Is this due to plant toxins? Associated applied pesticides or nutrient deficiencies?
https://academic.oup.com/hropen/article/2018/2/hoy001/4877108
Fruit and vegetable intake and their pesticide residues in relation to semen quality among men from a fertility clinic
Decreased sperm counts/ semen quality in men with more fruit/vegetable consumption
https://academic.oup.com/humrep/article/30/6/1342/616110
Food intake diet and sperm characteristics in a blue zone: a Loma Linda Study
Fiber
Cancer
Lack of Effect of a High-Fiber Cereal Supplement on the Recurrence of Colorectal Adenomas
High fiber cereal supplement did not change recurrence rates of pre-cancerous lesions in the GI tract. 34-36 month trial.
https://www.nejm.org/doi/full/10.1056/NEJM200004203421602
Dietary Fiber and the Risk of Colorectal Cancer and Adenoma in Women
Increased dietary fiber showed no protection against colorectal adenomas in women. 16 year follow-up period.
https://www.nejm.org/doi/full/10.1056/nejm199901213400301
Dietary fiber showed no preventive effect against colon and rectal cancers in Japanese with low fat intake: an analysis from the results of nutrition surveys from 23 Japanese prefectures
Regression analysis
https://bmccancer.biomedcentral.com/articles/10.1186/1471-2407-1-14
Lack of Effect of a Low-Fat, High-Fiber Diet on the Recurrence of Colorectal Adenomas
4 year study.
https://www.nejm.org/doi/full/10.1056/nejm200004203421601
The Polyp Prevention Trial–Continued Follow-up Study: No Effect of a Low-Fat, High-Fiber, High-Fruit, and -Vegetable Diet on Adenoma Recurrence Eight Years after Randomization
https://cebp.aacrjournals.org/content/16/9/1745
Constipation
Effect of dietary ber on constipation: A meta analysis
No clear evidence that fiber is helpful for many symptoms of constipation in this meta analysis.
https://pubmed.ncbi.nlm.nih.gov/23326148/
Effective Constipation Treatment Changes More Than Bowel Frequency: A Systematic Review and Meta-Analysis
Simply increasing stool caliber and volume is not solving constipation
Increased fiber did not improve constipation in children
http://www.jnmjournal.org/journal/view.html?doi=10.5056/jnm15171
Effectiveness of using a behavioural intervention to improve dietary fibre intakes in children with constipation
Stopping or reducing dietary ber intake reduces constipation and its associated symptoms
Joe and I specifically discussed this striking study on the podcast.
During the podcast, Joe asked me what caused constipation. Within the medical community the answer to this question remains unknown but the data is clear that it is not a lack of fiber. My belief is that constipation is caused by an underlying dysbiosis of the GI microbiome. Understanding how to correct this is the real tricky part!
CVD
Effects of changes in fat fish and fibre intakes on death and myocardial reinfarction: diet and reinfarction trial (DART)
Increased fiber in the diet did not significantly improve markers of glucose tolerance in diabetc individuals.
https://pubmed.ncbi.nlm.nih.gov/2571009/
Diabetes
Fibre supplementation for the prevention of type 2 diabetes and improvement of glucose metabolism: the randomised controlled Optimal Fibre Trial (OptiFiT)
Increased fiber in the diet did not significantly improve markers of glucose tolerance in diabetc individuals.
Diverticulosis
Constipation and a Low-Fiber Diet are Not Associated with Diverticulosis
Neither of these are associated with diverticulosis.
Dietary ber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950569/
A High-Fiber Diet Does Not Protect Against Asymptomatic Diverticulosis
Colonoscopy based study over 12 years. Higher intake of fiber was associated with an increased risk of diverticulosis.
A systematic review of high-fibre dietary therapy in diverticular disease
No clear evidence that fiber helps with diverticular disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3308000/
A Hypothesis: Is Diverticulitis a Type of Inflammatory Bowel Disease?
https://pubmed.ncbi.nlm.nih.gov/16885694/
Hormonal Irregularities
Lower serum oestrogen concentrations associated with faster intestinal transit
Higher fiber intake associated with hormonal irregularities (lower estrogen levels in women).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2224051/
High-fiber diet reduces serum estrogen concentrations in premenopausal women
https://pubmed.ncbi.nlm.nih.gov/1652197/
Effect of daily fiber intake on reproductive function: the BioCycle Study
In ovulating women, increased fiber consumption was associated with an increased rate of anovulation (menstrual irregularities).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744625/
Hunger/Weight Loss
Fermentable and Nonfermentable Fiber Supplements Did Not Alter Hunger, Satiety or Body Weight in a Pilot Study of Men and Women Consuming Self-Selected Diets
Increased fiber intake did not improve hunger ratings.
https://academic.oup.com/jn/article/133/10/3141/4687492
Microbial Diversity
Joe and I did not discuss this on the show but it’s such a common critique of low fiber diets I wanted to address it. Also see my lab data above which shows a high microbial diversity, with low inflammation on my fiber free diet for the last 2+ years. Notably, my fruit intake is marginal, and does not contribute significantly to fiber intake.
Diet rapidly and reproducibly alters the human gut microbiome
Removing fiber on a carnivore diet (poorly constructed) did not decrease alpha diversity. Similarly, adding fiber to the diet does not increase alpha diversity.
https://pubmed.ncbi.nlm.nih.gov/24336217/
Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania
In seasons where more meat is eaten, the phyla proteobacteria increases without any evidence for inflammatory bowel disease in this hunter-gatherer population.
https://science.sciencemag.org/content/357/6353/802
Gut microbiome of the Hadza hunter-gatherers
The Hadza do not possess bifidobacteria. We cannot say that we know what a “healthy” microbiome is.
https://www.nature.com/articles/ncomms4654
Enterocyte-Associated Microbiome of the Hadza Hunter-Gatherers
The Hadza are free from inflammatory bowel disease and do not have a “healthy” microbiome according to westernized standards. Our concepts here are limited.
https://www.frontiersin.org/articles/10.3389/fmicb.2016.00865/full
Reduced Mass and Diversity of the Colonic Microbiome in Patients with Multiple Sclerosis and Their Improvement with Ketogenic Diet
https://www.frontiersin.org/articles/10.3389/fmicb.2017.01141/full
Nutrient Deficiencies
Dietary Fiber Intake Increases the Risk of Zinc Deficiency in Healthy and Diabetic Women
Increased fiber intake led to a higher risk of nutrient deficiency in women
SCFA
Fermentation of animal components in strict carnivores: A comparative study with cheetah fecal inoculum
https://pubmed.ncbi.nlm.nih.gov/22287677/
Short-Term, Intermittent Fasting Induces Long- Lasting Gut Health and TOR-Independent Lifespan Extension
Restructuring of the Gut Microbiome by Intermittent Fasting Prevents Retinopathy and Prolongs Survival in db/db Mice
Game Changers
There is an entire article and podcast in response to the previous episode of JRE with James Wilks and Chris Kresser. Many of James’ claims were incorrect.
Dr. Walter Willett: Numerous Potential Conflicts of Interest
Prominent nutrition researcher at Harvard with many conflicts of interest and payments from plant based groups
Vitamin B-12: plant sources, requirements, and assay
James references this article in the previous podcast. The humans discussed within getting B12 from dirt were eating “night soil,” = growing plants in manure made from human feces.
https://academic.oup.com/ajcn/article-abstract/48/3/852/4716470?redirectedFrom=PDF
MONTHLY SURVEY OF VITAMIN B,, CONCENTRATIONS IN SOME WATERS OF THE ENGLISH LAKE DISTRICT
Article cited by James Wilks. Doing the math suggests one would need to drink massive amounts of water from these English lakes to meet the lower end of the RDA for B12.
https://aslopubs.onlinelibrary.wiley.com/doi/pdf/10.4319/lo.1969.14.2.0224
We discussed this NYT article on the podcast. Over the last 70 years many corporate interests have corruptly tried to vilify animal fat while removing the blame from processed sugar.
Historical
Joe and I did not discuss these articles, but they are historical reports of the year long observation of Vilhjalmur Steffanson at Bellevue hospital while eating a carnivore diet.
PROLONGED MEAT DIETS WITH A STUDY OF KIDNEY FUNCTION AND KETOSIS.*
No evidence of harm (blood pressure, kidney function, mood, weight) after 1 year on a nose to tail carnivore diet observed by doctors at Bellevue hospital in NYC.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524027/
THE EFFECTS OF AN EXCLUSIVE, LONG-CONTINUED MEAT DIET
https://jamanetwork.com/journals/jama/article-abstract/241588
Honey
Joe and I discussed honey for a good amount of time. I include it in my diet and have benefits with this over the last few months. For the first 1.5 years of a carnivore diet I ate exclusively animal organs, meat, bone broth.
Honey, Hadza, hunter-gatherers, and human evolution
Hadza consume a large amount of calories from honey and this food is felt to have been a part of the hominid diet for millions of years.
Antibacterial Activity of Honey on Cariogenic Bacteria
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666059/
Effect of Ethiopian multiflora honey on fluconazole-resistant Candida species isolated from the oral cavity of AIDS patients
Effect of honey in preventing gingivitis and dental caries in patients undergoing orthodontic treatment
Substituting Honey for Refined Carbohydrates Protects Rats from Hypertriglyceridemic and Prooxidative Effects of Fructose
In a rat model, honey has different effects vs fructose. We discussed this study during the podcast.
https://academic.oup.com/jn/article/132/11/3379/4687329
Hormesis Redux
During the podcast I discuss my views on molecular hormesis(xenohormesis) vs environmental hormesis and the absence of convincing evidence the former has a net benefit in humans. I believe that plant molecules are net negative as the “benefits” are redundant and van be achieved through environmental hormesis (fasting, cold exposure, heat, sunlight, exercise)
The Nrf2 system I described in the podcast. Triggered by many pro-oxidants like sulforaphane (see below under plant molecules), resveratrol, fasting, exercise, heat/cold, cigarettes etc.
Dietary Total Antioxidant Capacity and Colorectal Cancer in the Italian EPIC Cohort
In this cohort, higher “antioxidant” intake associated with increased rates of gastrointestinal cancer.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4643904/
Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention: Systematic Review and Meta-analysis
Supplemental “antioxidants” associated with increased mortality.
https://jamanetwork.com/journals/jama/article-abstract/205797
Antioxidants in Food: Mere Myth or Magic Medicine?
Oxidative “stress” plays an indispensable role in the human body and should not be completely abrogated.
https://www.researchgate.net/publication/51780445_Antioxidants_in_Food_Mere_Myth_or_Magic_Medicine
Endogenous non-enzymatic antioxidants in the human body
Glutathione/Nrf2 triggered by smoking
Lung glutathione adaptive responses to cigarette smoke exposure
https://link.springer.com/article/10.1186/1465-9921-12-133
URIC ACID AND GLUTATHIONE LEVELS DURING SHORT-TERM WHOLE BODY COLD EXPOSURE
Cold water exposure led to increased glutathione- this is environmental hormesis!
https://www.sciencedirect.com/science/article/abs/pii/0891584994900302
The glutathione system. Part of our endogenous redox management.
Kidney
Comparative Effects of Low-Carbohydrate High-Protein Versus Low-Fat Diets on the Kidney
High protein diets did not negatively affect kidney function.
https://cjasn.asnjournals.org/content/7/7/1103.short
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
Lipids/Cardiovascular disease
We discussed these graphics from my book in detail in the podcast. You can see that when stratified by HDL (a proxy for metabolic health) the relationship between LDL and cardiovascular disease is clearly less strong, or essentially zero.
Look under the Bloodwork section for my lipids/CAC (coronary artery calcium) score, lipid numbers, etc. Remember from the podcast that I do not have Familial Hypercholesterolemia, but my father had early CAD. By most estimates, I should have calcified plaque in the arteries, yet I do not. I am planning to get a CTA (CT coronary angiogram) in the near future.
Low Triglycerides–High High-Density Lipoprotein Cholesterol and Risk of Ischemic Heart Disease
Low risk of cardiovascular disease in those with “elevated LDL” but low triglycerides/HDL- a proxy for metabolic health.
https://pubmed.ncbi.nlm.nih.gov/11176761/
Changes in Dietary Fat Intake Alter Plasma Levels of Oxidized Low-Density Lipoprotein and Lipoprotein(a) Increased polyunsaturated fat, lower saturated fat intake leads to higher levels of oxidized LDL, Lp(a), a marker for lipoprotein oxidation. This is in the setting of lower LDL
https://www.ahajournals.org/doi/full/10.1161/01.atv.0000118012.64932.f4
Food consumption and the actual statistics of cardiovascular diseases: an epidemiological comparison of 42 European countries
No association between cardiovascular disease and saturated fat in this epi study.
https://www.tandfonline.com/doi/full/10.3402/fnr.v60.31694
Atherosclerosis in the masai
The Maasai do not possess obstructive coronary disease. Studies of this population are difficult as well because once males attain the age of 40 they are no longer part of the “warrior class” and often begin to eat a westernized diet.
https://academic.oup.com/aje/article-abstract/95/1/26/167903
Brown Bears (Ursus arctos) Seem Resistant to Atherosclerosis Despite Highly Elevated Plasma Lipids during Hibernation and Active State
During hibernation (mimics fasting) brown bears have increased levels of LDL but no evidence of atherosclerosis.
https://ascpt.onlinelibrary.wiley.com/doi/full/10.1111/j.1752-8062.2011.00370.x
Changes in Dietary Fat Intake Alter Plasma Levels of Oxidized Low-Density Lipoprotein and Lipoprotein(a)
https://www.ahajournals.org/doi/full/10.1161/01.atv.0000118012.64932.f4
Fasting Increases Serum Total Cholesterol, LDL Cholesterol and Apolipoprotein B in Healthy, Nonobese Humans1
We discussed this data in the podcast.
https://academic.oup.com/jn/article/129/11/2005/4721856
Measurement of Very Low Density and Low Density Lipoprotein Apolipoprotein (Apo) B-100 and High Density Lipoprotein Apo A-I Production in Human Subjects Using Deuterated Leucine Effect of Fasting and Feeding
More evidence LDL increases with fasting. Would this be killing us? I think not.
https://www.jci.org/articles/view/114507
Low-Density Lipoprotein Receptor-deficient Mice Are Protected Against Lethal Endotoxemia and Severe Gram-negative Infections
I mentioned this study in the podcast. Increased levels of LDL in LDL-/- mice provide protection against bacterial infections. LDL has an immune role.
https://www.jci.org/articles/view/118556
Strong increase in hydroxy fatty acids derived from linoleic acid in human low density lipoproteins of atherosclerotic patients
https://www.sciencedirect.com/science/article/abs/pii/S0009308497000959
Multifaceted roles for lipids in viral infection
Lipoproteins play a role in viral infection.
https://www.sciencedirect.com/science/article/abs/pii/S0966842X11000576
Prognostic value of cardiovascular disease status: the Leiden 85-plus study
Higher levels of LDL associated with more longevity in this cohort.
https://link.springer.com/article/10.1007/s11357-012-9443-5
The Lothian Birth Cohort 1936: a study to examine influences on cognitive ageing from age 11 to age 70 and beyond
Improved cognitive functioning in old age in those with higher levels of LDL.
https://link.springer.com/article/10.1186/1471-2318-7-28
Cholesterol reduction and non-illness mortality: meta-analysis of randomised clinical trials
Trend toward increased violent deaths and suicide in trials with non-statin drugs and cholesterol lowering dietary interventions (devoid of important saturated fats from animal foods).
https://www.bmj.com/content/322/7277/11.full
Total cholesterol and risk of mortality in the oldest old
In those >85 higher levels of total cholesterol associated with longevity.
https://www.sciencedirect.com/science/article/abs/pii/S0140673697044309
Vitamin-mineral supplementation and the progression of atherosclerosis: a meta-analysis of randomized controlled trials1
No evidence of improvement in atherosclerosis progression with vitamin-mineral supplementation.
https://academic.oup.com/ajcn/article/84/4/880/4633216
Longevity/Blue Zones
This did not come up in the podcast but I get asked about it incessantly so I included the data calling into question the concept of “Blue Zones” being related to dietary patterns, or that plant based diets result in longer lifespan/healthspan
Meat intake and cause-specific mortality: a pooled analysis of Asian prospective cohort studies
In this large pooled Asian cohort (300,000 men and women), increased red meat was associated with lower cardiovascular disease in men, and lower rates opf breast cancer in women.
https://academic.oup.com/ajcn/article/98/4/1032/4577055
Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans
Regions with no birth certificates are common among “Blue Zones,” calling into question the accuracy of age measurements.
https://www.biorxiv.org/content/10.1101/704080v1.full?source=post_page—–c2de53c9d13c———————-
The actions of exogenous leucine on mTOR signalling and amino acid transporters in human myotubes
Both insulin and leucine trigger mTOR, as does exercise.
https://link.springer.com/article/10.1186/1472-6793-11-10
Food intake diet and sperm characteristics in a blue zone: a Loma Linda Study
In this “Blue Zone” decreased sperm counts and motility in males eating the most vegetables. Sound like a Blue Zone to you?
https://www.sciencedirect.com/science/article/abs/pii/S0301211516302615
Male longevity in Sardinia, a review of historical sources supporting a causal link with dietary factors
https://www.nature.com/articles/ejcn2014230
Lifestyle and reduced mortality among active California Mormons, 1980–2004
https://www.sciencedirect.com/science/article/abs/pii/S0091743507003258
mTOR and the health benefits of exercise
Exercise triggers mTOR. Don’t fear it!
https://www.sciencedirect.com/science/article/abs/pii/S1084952114002535
NUTRITION FOR THE JAPANESE ELDERLY
Okinawans eat more than other Japanese, no centenarians found among vegetarians.
https://journals.sagepub.com/doi/abs/10.1177/026010609200800312
Mortality in vegetarians and comparable nonvegetarians in the United Kingdom
Apparent benefits of a vegetarian diet are due to healthy behaviors rather than diet. This is the “healthy user bias.”
https://academic.oup.com/ajcn/article/103/1/218/4569305
The relationship between peripheral blood mononuclear cells telomere length and diet – unexpected effect of red meat
Red meat consumption associated with longer telomeres.
https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0189-2
Physical Activity and Nutrition: Two Promising Strategies for Telomere Maintenance?
https://www.mdpi.com/2072-6643/10/12/1942
Mortality in British vegetarians
Vegetarian diet and all-cause mortality: Evidence from a large population-based Australian cohort – the 45 and Up Study
No difference between all-cause mortality vegetarians vs omnivores.
https://www.sciencedirect.com/science/article/abs/pii/S0091743516304479
Meat/Cancer
Meta-analysis of animal fat or animal protein intake and colorectal cancer
Available evidence does not support a link between animal fat or meat consumption and colorectal cancer.
https://academic.oup.com/ajcn/article/89/5/1402/4596836
Meat intake and cause-specific mortality: a pooled analysis of Asian prospective cohort studies
https://academic.oup.com/ajcn/article/98/4/1032/4577055
Effect of Meat (Beef, Chicken, and Bacon) on Rat Colon Carcinogenesis
https://www.tandfonline.com/doi/abs/10.1080/01635589809514736
Cancer incidence in vegetarians: results from the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford)
Colorectal cancer rates higher in vegetarians vs meat eaters.
https://academic.oup.com/ajcn/article/89/5/1620S/4596951
Heme Iron from Meat and Risk of Colorectal Cancer: A Meta-analysis and a Review of the Mechanisms Involved
Purported mechanisms regarding red meat and colorectal cancer do not stand up to investigation.
https://cancerpreventionresearch.aacrjournals.org/content/4/2/177.short
Possible Protective Effect of Milk, Meat and Fish for Cerebrovascular Disease Mortality in Japan
https://www.jstage.jst.go.jp/article/jea1991/9/4/9_4_268/_article/-char/ja/
What is the role of meat in a healthy diet?
https://academic.oup.com/af/article/8/3/5/5048762
Effect of Dietary Unsaturated and Saturated Fats on Azoxymethane- induced Colon Carcinogenesis in Rats
Saturated fat is protective vs unsaturated fat in rat models.
https://cancerres.aacrjournals.org/content/44/4/1472.short
Association between red meat consumption and colon cancer: A systematic review of experimental results
“…There is currently insufficient evidence to confirm a mechanistic link between the intake of red meat as part of a healthy dietary pattern and colorectal cancer risk.”
https://journals.sagepub.com/doi/abs/10.1177/1535370217693117
Red meat and colon cancer: A review of mechanistic evidence for heme in T the context of risk assessment methodology
https://www.sciencedirect.com/science/article/pii/S0278691518302655
Dietary Risk Factors for Colon Cancer in a Low-risk Population
https://academic.oup.com/aje/article/148/8/761/69260
Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the NutriRECS Consortium
https://www.acpjournals.org/doi/full/10.7326/M19-1621
Potential effects of reduced red meat compared with increased ber intake on glucose metabolism and liver fat content: a randomized and controlled dietary intervention study
https://academic.oup.com/ajcn/article/109/2/288/5307117
Beef Tallow Increases Apoptosis and Decreases Aberrant Crypt Foci Formation Relative to Soybean Oil in Rat Colon
Beef fat (tallow, this is in Firestarter) protected, again, colon cancer lesions in a rat model.
https://www.tandfonline.com/doi/abs/10.1207/s15327914nc5001_8
Metabolic Health
This concept came up in depth during the podcast and we discussed the strong amount of evidence for the damaging effects of excess polyunsaturated fat (PUFA, like linoleic acid) in the human diet.
This concept came up in depth during the podcast and we discussed the strong amount of evidence for the damaging effects of excess polyunsaturated fat (PUFA, like linoleic acid) in the human diet.
Role of Physiological Levels of 4-Hydroxynonenal on Adipocyte Biology: Implications for Obesity and Metabolic Syndrome
4HNE is a breakdown product of linoleic acid, and appears to impair adipogenesis, leading instead to adipocyte hypertrophy. This appears to lie at the root of metabolic dysfunction.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038367/
Elevated Serum C-Reactive Protein and Free Fatty Acids Among Nondiabetic Carriers of Missense Mutations in the Gene Encoding Lamin A/C (LMNA) With Partial Lipodystrophy
Monogenic insulin resistance associated with adipocyte hypertrophy and increased serum free fatty acids.
https://www.ahajournals.org/doi/full/10.1161/01.atv.0000047460.27435.b8
Fat cell enlargement is an independent marker of insulin resistance and ‘hyperleptinaemia’
Fat cell enlargement appears to be triggered by excess polyunsaturated fats.
https://link.springer.com/article/10.1007/s00125-006-0572-1
Premature Atherosclerosis Associated With Monogenic Insulin Resistance
Insulin resistance leads to atherosclerosis in the absence of “elevated LDL”.
https://www.ahajournals.org/doi/full/10.1161/01.CIR.103.18.2225
Insulin resistance and impaired adipogenesis
Insulin Resistance Predicts Severity of Coronary Atherosclerotic Disease in Non-Diabetic Patients
https://www.mdpi.com/2077-0383/9/7/2144/pdf
Relationship between neutrophil-lymphocyte ratio and insulin resistance in newly diagnosed type 2 diabetes mellitus patients
https://bmcendocrdisord.biomedcentral.com/articles/10.1186/s12902-015-0002-9
Microbiome/GI
Diet rapidly and reproducibly alters the human gut microbiome
https://www.nature.com/articles/nature12820?refcode=fitness
Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania
https://science.sciencemag.org/content/357/6353/802.abstract
Gut microbiome of the Hadza hunter-gatherers
https://www.nature.com/articles/ncomms4654
Enterocyte-Associated Microbiome of the Hadza Hunter-Gatherers
https://www.frontiersin.org/articles/10.3389/fmicb.2016.00865/full
Short-Term, Intermittent Fasting Induces Long- Lasting Gut Health and TOR-Independent Lifespan Extension
https://www.sciencedirect.com/science/article/pii/S0960982218304433
Restructuring of the Gut Microbiome by Intermittent Fasting Prevents Retinopathy and Prolongs Survival in db/db Mice
Fish Oil Attenuates Omega-6 Polyunsaturated Fatty Acid- Induced Dysbiosis and Infectious Colitis but Impairs LPS Dephosphorylation Activity Causing Sepsis
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0055468
A high linoleic acid diet exacerbates metabolic responses and gut microbiota dysbiosis in obese rats with diabetes mellitus
https://pubs.rsc.org/en/content/articlelanding/2019/fo/c8fo02423e/unauth#!divAbstract
Bioavailability enhancing activities of natural compounds from medicinal plants
https://academicjournals.org/journal/JMPR/article-abstract/7C17FB615692
Hot Spices Influence Permeability of Human Intestinal Epithelial Monolayers
https://academic.oup.com/jn/article/128/3/577/4728865
Skin Exposure to Narrow Band Ultraviolet (UVB) Light Modulates the Human Intestinal Microbiome
https://www.frontiersin.org/articles/10.3389/fmicb.2019.02410/full
Tight Junctions affected negatively by plant compounds
Modulation of tight junction integrity by food components
https://www.sciencedirect.com/science/article/abs/pii/S0963996912005613
The Type of Dietary Fat Modulates Intestinal Tight Junction Integrity, Gut Permeability, and Hepatic Toll-Like Receptor Expression in a Mouse Model of Alcoholic Liver Disease
Polyunsaturated fats (PUFAs) appear more damaging to the gut than saturated fats.
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1530-0277.2011.01673.x
Modulation of Gastrointestinal Barrier and Nutrient Transport Function in Farm Animals by Natural Plant Bioactive Compounds – A Comprehensive Review
https://www.tandfonline.com/doi/abs/10.1080/10408398.2018.1486284
Bioavailability enhancing activities of natural compounds from medicinal plants
Plant compounds open tight junctions in the gut.
https://academicjournals.org/journal/JMPR/article-abstract/7C17FB615692
Regulation of Tight Junction Permeability by Intestinal Bacteria and Dietary Components
https://academic.oup.com/jn/article/141/5/769/4600243
Nose to Tail
Daily Carnosine and Anserine Supplementation Alters Verbal Episodic Memory and Resting State Network Connectivity in Healthy Elderly Adults
Carnosine improved memory in elderly adults
https://www.frontiersin.org/articles/10.3389/fnagi.2015.00219/abstract
Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation
https://academic.oup.com/ajcn/article/94/3/847/4431102
Glycine supplementation extends lifespan of male and female mice
Glycine, amino acid found in collagen (think connective tissue) improves lifespan in mice
https://onlinelibrary.wiley.com/doi/full/10.1111/acel.12953
A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis
Most of us don’t get enough glcyine
https://link.springer.com/article/10.1007%2Fs12038-009-0100-9
Effect of Dietary Unsaturated and Saturated Fats on Azoxymethane- induced Colon Carcinogenesis in Rats
https://cancerres.aacrjournals.org/content/44/4/1472.short
Fatty Acid Composition of Beef Intermuscular, Sheep Tail, Beef Kidney Fats and Its Effects on Shelf Life and Quality Properties of Kavurma
Beef Tallow Increases Apoptosis and Decreases Aberrant Crypt Foci Formation Relative to Soybean Oil in Rat Colon
https://www.tandfonline.com/doi/abs/10.1207/s15327914nc5001_8
Nutrients in Animal food vs plant food
Bioavailability of Alpha-Linolenic Acid in Subjects after Ingestion of Three Different Forms of Flaxseed
ALA from flax is poorly bioavailable.
https://www.tandfonline.com/doi/abs/10.1080/07315724.2008.10719693
A review of current evidence for acetyl-L-carnitine in the treatment of depression
https://www.sciencedirect.com/science/article/abs/pii/S0022395614000454
Acetyl-L-carnitine deficiency in patients with major depressive disorder
https://www.pnas.org/content/115/34/8627.short
Impact of Antinutritional Factors in Food Proteins on the Digestibility of Protein and the Bioavailability of Amino Acids and on Protein Quality
Antinutrients in plants decrease bioavailability
Bioavailability of vitamin b-6 from plant foods
B-6 less bioavailable from plant foods
https://academic.oup.com/ajcn/article-abstract/48/3/863/4716385
Vitamin B12 status and rate of brain volume loss in community-dwelling elderly
Lower B12 levels correlate with smaller brains.
https://n.neurology.org/content/71/11/826.short
Naturally Occurring Eccentric Cleavage Products of Provitamin A -Carotene Function as Antagonists of Retinoic Acid Receptors
Beta-carotene breakdown products may antagonize retinoic acid receptors.
https://www.jbc.org/content/287/19/15886.short
Bioconversion of dietary provitamin A carotenoids to vitamin A in humans
Humans are bad at converting beta-carotene into retinoic acid- the usable form of this vitamin
https://academic.oup.com/ajcn/article/91/5/1468S/4597430
Systemic carnitine deficiency exacerbated by a strict vegan diet
https://adc.bmj.com/content/59/2/177.short
Vegetarians have a reduced skeletal muscle carnitine transport capacity
https://academic.oup.com/ajcn/article/94/3/938/4411875
Daily Carnosine and Anserine Supplementation Alters Verbal Episodic Memory and Resting State Network Connectivity in Healthy Elderly Adults
Nutrients found in significant amounts only in meat improve cognitive performance
https://www.frontiersin.org/articles/10.3389/fnagi.2015.00219/full
Carnosine As a Natural Antioxidant and Geroprotector: From Molecular Mechanisms to Clinical Trials
https://www.liebertpub.com/doi/abs/10.1089/rej.2009.0923
Carnosine and its constituents inhibit glycation of low-density lipoproteins that promotes foam cell formation in vitro
https://www.sciencedirect.com/science/article/pii/S0014579307001305
L-Carnosine reduces telomere damage and shortening rate in cultured normal fibroblasts
https://www.sciencedirect.com/science/article/abs/pii/S0006291X04021709
Potential for use of creatine supplementation following mild traumatic brain injury
https://www.futuremedicine.com/doi/full/10.2217/cnc-2016-0016
Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial
The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores
Spoke about this study with Joe. Supplementation with creatine leads to improved cognitive performance in those who are deficient- vegetarians.
Effect of Creatine and Weight Training on Muscle Creatine and Performance in Vegetarians
Creatine (found in meat, not in plants) improves performance.
https://europepmc.org/article/med/14600563?dom=translatable&src=syn
Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications
Difficult for vegetarians to obtain optimal essential fatty acid status
https://academic.oup.com/ajcn/article/78/3/640S/4690006
Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford
Vegetarians break more bones
https://www.nature.com/articles/1602659/
Homocysteine Levels in Vegetarians versus Omnivores
HCY (homocysteine) levels are higher in vegetarians suggesting inadequate B-vitamin (riboflavin, folate). HCY levels also high in those not eating liver in my personal experience.
https://www.karger.com/Article/Abstract/12827
Iodine Deficiency in Vegetarians and Vegans
Common
https://www.karger.com/Article/Abstract/70483
Iron status among Australian adults: findings of a population based study in Queensland, Australia
Vegetarians had lower iron levels
http://211.76.170.15/server/APJCN/17/1/40.pdf
Relationship between iron status and dietary fruit and vegetables based on their vitamin C and fiber content
More fiber, less iron
https://academic.oup.com/ajcn/article/87/5/1298/4650718
A high menaquinone intake reduces the incidence of coronary heart disease
https://www.sciencedirect.com/science/article/abs/pii/S0939475308002093
High dietary menaquinone intake is associated with reduced coronary calcification
Menaquinone=K2, natto does not contain MK-4
https://www.sciencedirect.com/science/article/abs/pii/S0021915008005078
Dietary Intake of Menaquinone Is Associated with a Reduced Risk of Coronary Heart Disease: The Rotterdam Study
K2 (found mostly in animal foods) is associated with improved outcomes
https://academic.oup.com/jn/article/134/11/3100/4688389
Nutritional composition of red meat
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1747-0080.2007.00197.x
Fractional magnesium absorption is significantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content
Concentrations in beef and lamb of taurine, carnosine, coenzyme Q10, and creatine
Key nutrients found only in animal foods in significant amounts.
https://www.sciencedirect.com/science/article/abs/pii/S0309174003001815
Selenium Status, Plasma Zinc, Copper, and Magnesium in Vegetarians
Minerals lower in vegetarians
https://link.springer.com/article/10.1007/BF02789145
Studies on the bioavailability of zinc in man
Oxalic acid and phytates impair zinc bioavailability
https://academic.oup.com/ajcn/article-abstract/32/12/2495/4692530
Zinc and Selenium Nutritional Status in Vegetarians
Lower than meat eaters, any surprise here? Nope.
https://link.springer.com/article/10.1007/s12011-008-8245-1
Plant Molecules
Animal plant warfare and secondary metabolite evolution
https://link.springer.com/content/pdf/10.1007/s13659-013-0004-0.pdf
Cyanogenic glycosides
Acute health risks related to consumption of raw apricot kernels and products thereof
https://efsa.onlinelibrary.wiley.com/doi/full/10.2903/j.efsa.2016.4424
Isothiocyanates
Benefits and Risks of the Hormetic Effects of Dietary Isothiocyanates on Cancer Prevention
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0114764
Genotoxicity studies of organically grown broccoli (Brassica oleracea var. italica) and its interactions with urethane, methyl methanesulfonate and 4-nitroquinoline-1-oxide genotoxicity in the wing spot test of Drosophila melanogaster
https://www.sciencedirect.com/science/article/abs/pii/S0278691509004359
Effects of Brassica vegetable juice on the induction of apoptosis and aberrant crypt foci in rat colonic mucosal crypts in vivo
https://academic.oup.com/carcin/article/24/3/491/2608432
Lower serum levels of selenium, copper, and zinc are related to neuromotor impairments in children with konzo
https://www.sciencedirect.com/science/article/abs/pii/S0022510X15000088
Cruciferous vegetables and colo-rectal cancer
Estrogenic Effects of Extracts from Cabbage, Fermented Cabbage, and Acidified Brussels Sprouts on Growth and Gene Expression of Estrogen-Dependent Human Breast Cancer (MCF-7) Cells
https://pubs.acs.org/doi/abs/10.1021/jf000164z
Detection of genotoxicants in Brassicales using endogenous DNA as a surrogate target and adducts determined by 32P-postlabelling as an experimental end point
https://academic.oup.com/mutage/article/26/3/407/1040105
Genotoxic effects of crude juices from Brassica vegetables and juices and extracts from phytopharmaceutical preparations and spices of cruciferous plants origin in bacterial and mammalian cells
https://www.sciencedirect.com/science/article/abs/pii/0009279796037283
Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism
I discussed in the podcast how isothiocyanates may impair proper incorporation of iodine into the thyroid gland.
https://academic.oup.com/nutritionreviews/article/74/4/248/1807251
Linamarin: The toxic compound of Cassava
Linamarin is another toxic compound found in cassava which makes hydrocyanic when chewed (combines with linamarase).
https://www.researchgate.net/publication/250031111_Linamarin_The_toxic_compound_of_Cassava
Increased seizure susceptibility and other toxicity symptoms following acute sulforaphane treatment in mice
https://www.sciencedirect.com/science/article/pii/S0041008X1730159X
Sulforaphane Induces Oxidative Stress and Death by p53-Independent Mechanism: Implication of Impaired Glutathione Recycling
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0092980
Role of Lipid Peroxidation in Cellular Responses to D, L- Sulforaphane, A Promising Cancer Chemopreventive Agent†
https://pubs.acs.org/doi/abs/10.1021/bi100104e
Various Possible Toxicants Involved in Thyroid Dysfunction: A Review
In a Danish cohort, those with truncal vs superselective vagotomy had lower rates of Parkinson’s disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740614/
Lectins
Dietary Antigens and primary immunoglobulin a Nephropathy
https://jasn.asnjournals.org/content/jnephrol/2/10/S173.full.pdf
Early effects of gliadin on enterocyte intracellular signalling involved in intestinal barrier function
WGA damages GI epithelium
https://gut.bmj.com/content/gutjnl/52/2/218.full.pdf
In vitro cytotoxic effect of wheat gliadin-derived peptides on the Caco-2 intestinal cell line is associated with intracellular oxidative imbalance: implications for coeliac disease
https://www.sciencedirect.com/science/article/pii/S0925443998000957
Gluten and IgA nephropathy: you are what you eat?
https://www.sciencedirect.com/science/article/pii/S2157171615321717
Gram-positive bacteria are held at a distance in the colon mucus by the lectin-like protein ZG16
https://www.pnas.org/content/113/48/13833.short
Lectin Ingestion
https://link.springer.com/protocol/10.1385/0-89603-396-1:495
Nutritional Significance of Lectins and Enzyme Inhibitors from Legumes
https://pubs.acs.org/doi/abs/10.1021/jf020191k#
Dietary lectins can induce in vitro release of IL-4 and IL-13 from human basophils
Lectins in the United States diet: a survey of lectins in commonly consumed foods and a review of the literature
https://academic.oup.com/ajcn/article-abstract/33/11/2338/4692501
Bacteria-lectin interactions in phytohemagglutinin-induced bacterial overgrowth of the small intestine
https://cdnsciencepub.com/doi/abs/10.1139/m88-176
Dietary Plant Lectins Appear to Be Transported from the Gut to Gain Access to and Alter Dopaminergic Neurons of Caenorhabditis elegans, a Potential Etiology of Parkinson’s Disease
https://www.frontiersin.org/articles/10.3389/fnut.2016.00007/full
Colonic Microbiota Encroachment Correlates With Dysglycemia in Humans
https://www.sciencedirect.com/science/article/pii/S2352345X17300759
Identification of intact peanut lectin in peripheral venous blood
Peanut Ingestion Increases Rectal Proliferation in Individuals With Mucosal Expression of Peanut Lectin Receptor
https://www.sciencedirect.com/science/article/abs/pii/S0016508598706316
Potato lectin activates basophils and mast cells of atopic subjects by its interaction with core chitobiose of cell-bound non-specific immunoglobulin E
https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1365-2249.2007.03368.x
Ingestion of subthreshold doses of environmental toxins induces ascending Parkinsonism in the rat
https://www.nature.com/articles/s41531-018-0066-0
Red kidney bean poisoning in the UK: an analysis of 50 suspected incidents between 1976 and 1989
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2271815/pdf/epidinfect00024-0031.pdf
Inhibition by Ricin of Protein Synthesis in vitro: 60S Ribosomal Subunit astheTargetoftheToxin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1166019/pdf/biochemj00593-0367.pdf
Small Intestinal Growth Caused by Feeding Red Kidney Bean Phytohemagglutinin Lectin to Rats
https://www.sciencedirect.com/science/article/abs/pii/001650859390644R
Vagotomy and Subsequent Risk of Parkinson’s Disease
https://onlinelibrary.wiley.com/doi/abs/10.1002/ana.24448
Effects of wheat germ agglutinin on human gastrointestinal epithelium: Insights from an experimental model of immune/epithelial cell interaction
Oxalates
We didn’t talk about Oxalates on the podcast, but I’ve shared some interesting research on these compounds, below.
Effect of cinnamon and turmeric on urinary oxalate excretion, plasma lipids, and plasma glucose in healthy subjects
Turmeric significantly increased oxalate excretion
https://academic.oup.com/ajcn/article/87/5/1262/4650348
Death from consumption of Rhubarb leaves:
https://jamanetwork.com/journals/jama/article-abstract/221914
“Green Smoothie Cleanse” Causing Acute Oxalate Nephropathy
https://www.sciencedirect.com/science/article/abs/pii/S0272638617308636
Oxalate in the Human Thyroid Gland
https://edoc.hu-berlin.de/bitstream/handle/18452/11482/416.pdf?sequence=1
Hyperoxaluria leads to dysbiosis and drives selective enrichment of oxalate metabolizing bacterial species in recurrent kidney stone endures
https://www.nature.com/articles/srep34712
Medicago truncatula Mutants Demonstrate the Role of Plant Calcium Oxalate Crystals as an Effective Defense against Chewing Insects
http://www.plantphysiol.org/content/plantphysiol/141/1/188.full.pdf
Fractional magnesium absorption is significantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content
https://doc.rero.ch/record/294410/files/S0007114504000753.pdf
Calcium Oxalate Crystals in the Thyroid
https://academic.oup.com/ajcp/article-abstract/87/4/443/1772125
Oxalate induces breast cancer
https://bmccancer.biomedcentral.com/articles/10.1186/s12885-015-1747-2
Calcium oxalate crystals in the breast
https://europepmc.org/article/med/2031531
Oxalate, inflammasome, and progression of kidney disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4891250/
Hyperoxaluria and Genitourinary Disorders in Children Ingesting Almond Milk Products
https://www.sciencedirect.com/science/article/abs/pii/S0022347615008926
Oxalic acid/oxalates in plants: from self-defence to phytoremediation
Hypothyroidism in primary hyperoxaluria type 1
https://www.sciencedirect.com/science/article/abs/pii/S0022347600701120
Severe Periodontitis in a Patient With Hyperoxaluria and Oxalosis. A Case Report and Review of the Literature
https://pubmed.ncbi.nlm.nih.gov/20528695/
Bioavailability enhancing activities of natural compounds from medicinal plants
https://academicjournals.org/journal/JMPR/article-full-text-pdf/7C17FB615692.pdf
Polyphenols
Coevolution of Poisonous Plants and Large Herbivores on Rangelands
https://journals.uair.arizona.edu/index.php/jrm/article/viewFile/6858/6468
Curcumin
The dark side of curcumin
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.625.4307&rep=rep1&type=pdf
The effects of turmeric (curcumin) on tumor suppressor protein (p53) and estrogen receptor (ERα) in breast cancer cells
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5354546/
Curcumin: A Review of Its’ Effects on Human Health
https://www.mdpi.com/2304-8158/6/10/92/pdf
The Essential Medicinal Chemistry of Curcumin
https://pubs.acs.org/doi/abs/10.1021/acs.jmedchem.6b00975
Thioredoxin Reductase Is Irreversibly Modified by Curcumin
https://www.jbc.org/content/280/26/25284.full.pdf
Others
Flavonoid Apigenin Is an Inhibitor of the NAD+ase CD38
https://diabetes.diabetesjournals.org/content/diabetes/62/4/1084.full.pdf
Catechin induced modulation in the activities of thyroid hormone synthesizing enzymes leading to hypothyroidism
https://link.springer.com/article/10.1007/s11010-012-1503-8
Low doses of widely consumed cannabinoids (cannabidiol and cannabidivarin) cause DNA damage and chromosomal aberrations in human-derived cells
https://link.springer.com/article/10.1007/s00204-018-2322-9
Estrogenic Effects of Extracts from Cabbage, Fermented Cabbage, and Acidified Brussels Sprouts on Growth and Gene Expression of Estrogen-Dependent Human Breast Cancer (MCF-7) Cells
https://pubs.acs.org/doi/abs/10.1021/jf000164z
Commonly Occurring Plant Flavonoids Have Estrogenic Activity
Flavonoid Inhibition of Sodium-dependent Vitamin C Transporter 1 (SVCT1) and Glucose Transporter Isoform 2 (GLUT2), Intestinal Transporters for Vitamin C and Glucose
https://www.jbc.org/content/277/18/15252.full.pdf
Goitrogenic/antithyroidal potential of green tea extract in relation to catechin in rats
https://www.sciencedirect.com/science/article/abs/pii/S0278691510003431
Dietary isoflavone intake is associated with evoked responses to inflammatory cardiometabolic stimuli and improved glucose homeostasis in healthy volunteers
https://www.sciencedirect.com/science/article/abs/pii/S0939475314001306
Phytochemicals Inhibit Catechol-O-Methyltransferase Activity in Cytosolic Fractions from Healthy Human Mammary Tissues: Implications for Catechol Estrogen-Induced DNA Damage
https://academic.oup.com/toxsci/article/81/2/316/1656122
Risks and safety of polyphenol consumption
https://academic.oup.com/ajcn/article/81/1/326S/4607649
Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic
https://academic.oup.com/humrep/article/23/11/2584/2913898
THE INHIBITION OF DIGESTIVE ENZYMES BY POLYPHENOLIC COMPOUNDS
https://link.springer.com/chapter/10.1007/978-1-4757-0022-0_29
Resveratrol
Resveratrol, an Nrf2 activator, ameliorates aging‐related progressive renal injury
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5811244/
Resveratrol Levels and All-Cause Mortality in Older Community-Dwelling Adults
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1868537
Resveratrol: A Double-Edged Sword in Health Benefits
https://www.mdpi.com/2227-9059/6/3/91/pdf
Resveratrol Reduces the Levels of Circulating Androgen Precursors But Has No Effect on, Testosterone, Dihydrotestosterone, PSA Levels or Prostate Volume. A 4-Month Randomized Trial in Middle-Aged Men
https://bengreenfieldfitness.com/wp-content/uploads/2020/02/ResveratrolHormones.pdf
No Beneficial Effects of Resveratrol on the Metabolic Syndrome: A Randomized Placebo-Controlled Clinical Trial
https://academic.oup.com/jcem/article/102/5/1642/2979193
Placebo-controlled, randomised clinical trial: high- dose resveratrol treatment for non-alcoholic fatty liver disease
https://bengreenfieldfitness.com/wp-content/uploads/2020/02/ResveratrolNAFLD.pdf
Prooxidant activity of resveratrol in the presence of copper ions: Mutagenicity in plasmid DNA
https://www.sciencedirect.com/science/article/abs/pii/S0378427405001190
Hot Spices Influence Permeability of Human Intestinal Epithelial Monolayers
Hot spices open tight junctions in the GI epithelium.
https://academic.oup.com/jn/article/128/3/577/4728865
Psoralens
epidemiology of diet and melanoma
https://cebp.aacrjournals.org/content/cebp/27/10/1115.full.pdf
Citrus Consumption and Risk of Cutaneous Malignant Melanoma
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979231/
Natural Toxicants in Human Foods: Psoralens in Raw and Cooked Parsnip Root
https://science.sciencemag.org/content/213/4510/909.abstract
POPs
Atrazine induces complete feminization and chemical castration in male African clawed frogs
https://www.pnas.org/content/pnas/107/10/4612.full.pdf
PUFAs (Polyunsaturated fatty acids)
Hydroxyoctadecadienoic acid and oxidatively modified peroxiredoxins in the blood of Alzheimer’s disease patients and their potential as biomarkers
https://pubmed.ncbi.nlm.nih.gov/17688973/
Changes in Dietary Fat Intake Alter Plasma Levels of Oxidized Low-Density Lipoprotein and Lipoprotein(a)
https://www.ahajournals.org/doi/full/10.1161/01.atv.0000118012.64932.f4
The Type of Dietary Fat Modulates Intestinal Tight Junction Integrity, Gut Permeability, and Hepatic Toll-Like Receptor Expression in a Mouse Model of Alcoholic Liver Disease
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1530-0277.2011.01673.x
DIETARY LINOLEIC ACID IS REQUIRED FOR DEVELOPMENT OF EXPERIMENTALLY INDUCED ALCOHOLIC LIVER INJURY
https://www.sciencedirect.com/science/article/abs/pii/0024320589905997
Linoleic acid induces red blood cells and hemoglobin damage via oxidative mechanism
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4503070/
Dietary Lipid Profile Is a Determinant of Tissue Phospholipid Fatty Acid Composition and Rate of Weight Gain in Rats1
https://academic.oup.com/jn/article-abstract/123/3/512/4723339
A high linoleic acid diet exacerbates metabolic responses and gut microbiota dysbiosis in obese rats with diabetes mellitus
https://pubmed.ncbi.nlm.nih.gov/30672576/
Dietary Linoleic Acid Elevates Endogenous 2-AG and Anandamide and Induces Obesity
https://onlinelibrary.wiley.com/doi/pdf/10.1038/oby.2012.38
Strong increase in hydroxy fatty acids derived from linoleic acid in human low density lipoproteins of atherosclerotic patients
https://blog.daveasprey.com/wp-content/uploads/2020/08/11-Strong-increase-in-hydroxy-fatty-acids.pdf
Increase in Adipose Tissue Linoleic Acid of US Adults in the Last Half Century1,2
https://academic.oup.com/advances/article/6/6/660/4555155
Lipid Peroxidation During n-3 Fatty Acid and Vitamin E Supplementation in Humans
https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/s11745-997-0068-2
Determination of lipid oxidation products in vegetable oils and marine omega-3 supplements
https://www.tandfonline.com/doi/pdf/10.3402/fnr.v55i0.5792
Lowering dietary linoleic acid reduces bioactive oxidized linoleic acid metabolites in humans
https://www.sciencedirect.com/science/article/abs/pii/S0952327812001469
The ‘Displacing Foods of Modern Commerce’ Are the Primary and Proximate Cause of Age-Related Macular Degeneration: A Unifying Singular Hypothesis
https://www.sciencedirect.com/science/article/abs/pii/S0306987717305017
Medicines and Vegetable Oils as Hidden Causes of Cardiovascular Disease and Diabetes
https://www.karger.com/Article/PDF/446704
Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)
https://www.bmj.com/content/353/bmj.i1246.full.pdf+html
Fat and essential fatty acid in mammary carcinogenesis
https://cancerres.aacrjournals.org/content/canres/45/5/1997.full.pdf
Effects of diets enriched in linoleic acid and its peroxidation products on brain fatty acids, oxylipins, and aldehydes in mice
https://www.sciencedirect.com/science/article/abs/pii/S1388198118301756
Effects of Macronutrient Distribution on Weight and Related Cardiometabolic Profile in Healthy Non-Obese Chinese: A 6-month, Randomized Controlled-Feeding Trial
https://www.sciencedirect.com/science/article/pii/S2352396417302529
Brief episode of STZ-induced hyperglycemia produces cardiac abnormalities in rats fed a diet rich in n-6 PUFA
https://journals.physiology.org/doi/pdf/10.1152/ajpheart.00480.2004
Differential Metabolic Effects of Saturated Versus Polyunsaturated Fats in Ketogenic Diets
https://academic.oup.com/jcem/article/89/4/1641/2844241
Dysregulation of Hypothalamic Gene Expression and the Oxytocinergic System by Soybean Oil Diets in Male Mice
Soybean Oil Is More Obesogenic and Diabetogenic than Coconut Oil and Fructose in Mouse: Potential Role for the Liver
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0132672
Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis
https://www.bmj.com/content/bmj/346/bmj.e8707.full.pdf
Linoleic Acid
Strong increase in hydroxy fatty acids derived from linoleic acid in human low density lipoproteins of atherosclerotic patients
https://blog.daveasprey.com/wp-content/uploads/2020/08/11-Strong-increase-in-hydroxy-fatty-acids.pdf
Increase in Adipose Tissue Linoleic Acid of US Adults in the Last Half Century1,2
https://academic.oup.com/advances/article/6/6/660/4555155
Lowering dietary linoleic acid reduces bioactive oxidized linoleic acid metabolites in humans
https://www.sciencedirect.com/science/article/abs/pii/S0952327812001469
Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)
https://www.bmj.com/content/353/bmj.i1246.full.pdf+html
Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis
https://www.bmj.com/content/bmj/346/bmj.e8707.full.pdf
4HNE/HODEs
Effects of 4-hydroxynonenal on vascular endothelial and smooth muscle cell redox signaling and function in health and disease
https://www.sciencedirect.com/science/article/pii/S2213231713000396
Role of Physiological Levels of 4-Hydroxynonenal on Adipocyte Biology: Implications for Obesity and Metabolic Syndrome
https://www.tandfonline.com/doi/abs/10.3109/10715762.2012.733003
Fat accumulation in Caenorhabditis elegans triggered by the electrophilic lipid peroxidation product 4‐Hydroxynonenal (4‐HNE)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2815766/
Red meat does not cause inflammation
Effects of plant and animal high protein diets on immune- inflammatory biomarkers: A 6-week intervention trial
https://www.sciencedirect.com/science/article/abs/pii/S0261561419301323
Changes in Dietary Fat Intake Alter Plasma Levels of Oxidized Low-Density Lipoprotein and Lipoprotein(a)
https://www.ahajournals.org/doi/full/10.1161/01.atv.0000118012.64932.f4
Isocaloric Diets High in Animal or Plant Protein Reduce Liver fat and Inflammation in Individuals with Type 2 Diabetes
https://www.sciencedirect.com/science/article/abs/pii/S0016508516352295
Increased Lean Red Meat Intake Does Not Elevate Markers of Oxidative Stress and Inflammation in Humans
https://academic.oup.com/jn/article/137/2/363/4664544
Regenerative Agriculture
CARBON FOOTPRINT EVALUATION OF REGENERATIVE GRAZING AT WHITE OAK PASTURES
https://blog.whiteoakpastures.com/hubfs/WOP-LCA-Quantis-2019.pdf
Stearic Acid/SFA
A DIET ENRICHED IN STEARIC ACID PROTECTS AGAINST THE PROGRESSION OF TYPE 2 DIABETES IN LEPTIN RECEPTOR DEFICIENT MICE (DB/DB)
Effect of Dietary Unsaturated and Saturated Fats on Azoxymethane- induced Colon Carcinogenesis in Rats
https://cancerres.aacrjournals.org/content/44/4/1472.short
Dietary Stearate Reduces Human Breast Cancer Metastasis Burden in Athymic Nude Mice
https://link.springer.com/article/10.1007%2Fs10585-009-9239-x
Dietary stearic acid regulates mitochondria in vivo in humans
Dietary Stearic Acid Leads to a Reduction of Visceral Adipose Tissue in Athymic Nude Mice
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0104083
Fatty Acid Composition of Beef Intermuscular, Sheep Tail, Beef Kidney Fats and Its Effects on Shelf Life and Quality Properties of Kavurma
Beef Tallow Increases Apoptosis and Decreases Aberrant Crypt Foci Formation Relative to Soybean Oil in Rat Colon
https://www.tandfonline.com/doi/abs/10.1207/s15327914nc5001_8
No benefit to increased fruit and vegetable consumption:
Green tea extract only affects markers of oxidative status postprandially: lasting antioxidant effect of flavonoid-free diet*
https://doc.rero.ch/record/301928/files/S0007114502000673.pdf
Effect of increasing fruit and vegetable intake by dietary intervention on nutritional biomarkers and attitudes to dietary change: a randomised trial
https://link.springer.com/article/10.1007/s00394-017-1469-0
Dietary Pesticides (99.99% all natural)*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC54831/?page=1
Increasing the Vegetable Intake Dose Is Associated with a Rise in Plasma Carotenoids without Modifying Oxidative Stress or Inflammation in Overweight or Obese Postmenopausal Women
https://academic.oup.com/jn/article/141/10/1827/4630512
Effects of High Consumption of Vegetables on Clinical, Immunological, and Antioxidant Markers in Subjects at Risk of Cardiovascular Diseases
http://downloads.hindawi.com/journals/omcl/2018/5417165.pdf
No Effect of 600 Grams Fruit and Vegetables Per Day on Oxidative DNA Damage and Repair in Healthy Nonsmokers
https://cebp.aacrjournals.org/content/cebp/12/10/1016.full.pdf
Vitamin-mineral supplementation and the progression of atherosclerosis: a meta-analysis of randomized controlled trials1
https://academic.oup.com/ajcn/article/84/4/880/4633216
Vitamin C
Vitamin C in the Diet of Inuit Hunters From Holman, Northwest Territories
http://pubs.aina.ucalgary.ca/arctic/Arctic32-2-135.pdf?level=1
Reduced Mononuclear Leukocyte Ascorbic Acid Content in Adults With Insulin-Dependent Diabetes Mellitus Consuming Adequate Dietary Vitamin C
https://www.sciencedirect.com/science/article/abs/pii/002604959190165S
Flavonoid Inhibition of Sodium-dependent Vitamin C Transporter 1 (SVCT1) and Glucose Transporter Isoform 2 (GLUT2), Intestinal Transporters for Vitamin C and Glucose
https://www.jbc.org/content/277/18/15252.full.pdf
Medical experiments carried out in Sheffield on conscientious objectors to military service during the 1939–45 war
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.903.8107&rep=rep1&type=pdf
Vitamin C and Disease: Insights from the Evolutionary Perspective
https://escholarship.org/content/qt2z34h0kw/qt2z34h0kw.pdf
A review of natural antioxidants and their effects on oxidative status, odor and quality of fresh beef produced in Argentina (vitamin C content of meat)
https://pubmed.ncbi.nlm.nih.gov/22062902/
A prospective study of the intake of vitamins c,e, and a and the risk of breast cancer
https://www.nejm.org/doi/full/10.1056/NEJM199307223290403
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