Human Nutrition & Metabolism Scientist🐟
Diet Data Over Diet Dogma🤷♂️
Food as Medicine🍒
Mitochondrial Energetics & ketogenesis🍍
FirstGen🥩
Tweets=my opinion
Losing Weight Long-Term
3 question/answers that will help:
Q: Must I stop eating doughnuts?
A: No, but eat them less.
Q: Must I only eat veggies?
A: No, but eat them more.
Q: Must I hit the gym?
A: No, but find something you enjoy that makes you move.
#rdchat
#TuesdayThoughts
Stop listening to ripped 20 yr olds selling you nutrition & exercise advice.
They aren't good at nutrition or exercise, they are good at being 20 yrs old.
Whelp, scientifically that is false. Losing 5-10% bodyweight causes dramatic improvements in cardiovascular & metabolic health...oh, and reduces all-cause mortality.
We know this because we have data.
Telling people otherwise is a disservice to public health.
How do you manage poor nutrition habits?
I'll start -
If I don't buy it, I don't crave it & I don't eat it. i.e. My decision point is at the store.
#TuesdayThoughts
Why am I seeing MDs ripping this?
Post-meal walks are one of, if not THE, most effective lifestyle tactics to lower blood sugar...
Fyi, I'm not a Huberman fan, never listened to a podcast of his, but this clip sounds VERY reasonable & evidence-based.
What's with this "cardio doesn't burn bodyfat..." fitness-ad crap?
As a human obesity & energy metabolism scientist:
Cardio, quite literally and nearly instantaneously, burns body fat.
I promise, I am not anti-carnivore or anti-vegan or anti-keto or anti-poptarts.
I AM anti-"spreading misinformation & outright lies to justify your personal diet choices (that dont even need justification)."
Dietitians matter. Work with one.
"Nutrition therapy that is provided by a dietitian compared with dietary advice that is provided by other health professionals leads to a greater effect on HbA1c, weight, and LDL cholesterol."
#rdchat
#ThursdayThoughts
This is the dumbest thing I've ever heard.
Similarly, people that get CPR are more likely to die... because they NEEDED the CPR to even have a chance at living.
You only get a life-saving procedure if you're close to dying without it.
What trash.
Ventilators Were a Death Sentence COVID Patients: This Was Known Early On, and They Kept Going Anyway
@ElonMusk
told
@JoeRogan
, "This [ventilators] is actually what is damaging the lungs, not COVID. It's the treatment. The cure is worse than the disease."
Dr. Mercola calls this
Plant-based "milks" ARE problematic!
Enter the mind of a parent:
- Doctor: "Give your child milk (dairy)."
- Plant-based Milk Marketing: This “milk” is “healthier.”
- Parent Logic: I should give my child the “healthiest milk.”
- Kids get malnourished. PMID: 29130721, 11335767
You cant give someone 12 weeks of medication for chronic disease, stop meds, and then expect longterm benefits.
Why do we treat nutrition intervention differently?
Fight for covered visits to RDs on a annual basis.
#rdchat
#nutrition
#Science
I get asked about supplements all the time. Even with a great diet, I feel there is enough evidence that shows health benefits for:
- Vitamin D
- Vitamin C
- Omega 3s
- Creatine
#SaturdayThoughts
Whoa!
1) Didnt expect those results
2) Done by an execptional nutrition research team (beautiful discussion section fyi)
3) I am not vegan
4) A vegan diet is likely better than my personal omnivorous diet for cardiometabolic health
5) Ditch diet dogma, the data are the data
Vegan vs Omnivore diet - in IDENTICAL TWINS
Our study is out today!
Huge shout out to entire study team!
Especially co-first authors
@TheGuyititian
&
@catepward
OMG...twins are so much fun to work with!
Stay tuned for Netflix docuseries! Jan2024
With all this anti-oatmeal rage, I'm just going to drop a reminder of our multi-component study showing whole-grains enhance protein turnover & health outcomes:
RCT + Epi + Cell Culture Data = Eat your oats.
Glycemic index matters less and less the more metabolically fit you are.
To the point where if you are lean, active and healthy, you can completely ignore it. And I do mean COMPLETELY.
If I eat this donut, I'll be delightfully satisfied.
Dont confuse the physiologic response of eating 1 donut, with eating a whole box of donuts.
#rdchat
#SaturdayMorning
If I eat this donut, my Insulin levels will skyrocket, my cortisol levels will rise, my triglyceride levels will elevate so I'll store fat, a chain of inflammatory reactions will cascade & I will be starving soon because I received no nutrients. Makes it easy to skip the donut
Too often I get approached by someone (who knows I'm a nutrition researcher/RD) and the conversation starts with, "I know you dont wanna talk about nutrition right now..."
No, I literally ALWAYS want to talk about nutrition.
24/7/365
Its not "work" its my life.
#FridayMotivation
If you're arguing that carb restriction does NOT independently improve glycemia, I seriously wonder if you're arguing science or merely trying to jab low-carb proponents.
By nature, carb restriction improves glycemia. This is not scientifically debatable.
Wait, wait, wait ... if calories dont matter, and going
#keto
makes you lose weight b/c low insulin, then why arent longterm keto people wasting away to literally nothing.
How does the weightloss just magically know to stop?
#WednesdayThoughts
#rdchat
Got the flu shot this year.
Still got the flu.
Also, still going to get the flu shot next year.
Bad luck doesn't overrule science.
#medtwitter
#FluSeason
I'd say this answers ~95% of the questions I get about diet: "Add a little more protein & remove a little carbs & fats from each meal."
See your chicken? Double it.
See your pasta & creamy sauce? Half it.
Hungry?
See your lowcal fruits/veggies? Double those too.
Easy guides.
Hilarious how only people that:
1) have never struggled with obesity
2) openly shame people with obesity
spread lies that treatments like groundbreaking meds or keto are dangerous.
Perhaps fearful that many can easily 'look like you' when the underlying biology is addressed?
I've heard a lot about the
#Carnivore
diet. Given my dietetic training, I have been reluctant to make the switch. With this recent finding, it seems easier to convert than I thought.
#TuesdayThoughts
I eat fast food occasionally when traveling. I can say with confidence it has zero negative impact on my health.
There was a time where most of my meals were fast food. I can say with confidence it had a profound negative impact on my health.
#SaturdayThoughts
What if multiple dietary approaches lead to the same optimal health?
That's why I research both whole-grains & ketones.
Its not about fitting in a diet camp, it's about the science.
#SaturdayMorning
#rdchat
#
Your dietary base should be plants, but there is evidence MEAT in your diet is HEALTHY.
"study suggests total protein intake, animal protein intake & in particular fish/meat/egg protein intake may be important for building and preserving muscle mass. "
I don't offer ANY lifestyle counseling shorter than 6 months. Lifestyle change takes TIME.
Want sustainable change? Stop falling for the ~12 week program ads in your feed.
Curious about meal planning with diabetes or prediabetes? Listen as Stacey, the ADA's Director of Nutrition & Wellness, reveals the secret to starting simple: the Diabetes Plate Method. Learn more this
#NationalNutritionMonth
at . 🍽️🥦🍎
@eatright
I dont understand all the hate against healthy people wearing CGMs. Do I think its very helpful? No. But whats the downside if the person cares to monitor it? Zero.
People without diabetes- please stop wearing CGMs - and do not send me Peter Attias last podcast as evidence for why - his bio hacking nonsense is not science
Flight attendant: Is there a doctor on the plane?
Me: Yes, but I'm not that kind of …
Flight attendant: THEY ARE MAKING ME HAND OUT CARBOHYDRATE SNACKS AND I DONT WANNA GIVE YOU ALL DIABETES IN A BAG😭
Me: Ugh... Yup, thats me. Come here. I have a whole PowerPoint for this.
The National Weight Control Registry has >10,000 people losing on average 66 lbs maintained for 5.5 yrs. How did they do it?
Low fat diet
Eating breakfast
Walking
... pretty different from a lot of the "buzz-word" nutrition & weight loss advice you see.
Sipping on calorie-free beverages throughout the day is super-underappreciated.
Especially for weight loss struggles with hunger. Water will always be number 1, but coffee, tea, gatoradeZero, and yes even diet sodas all can help.
I...can't describe the feeling😭🥳🙏
To
@NIH_LRP
&
@NIH_NCCIH
: I couldn't be more appreciative.
Today, it feels like all those sacrifices made to self-fund my education & pursue a career I love have finally paid off - quite literally😄
To other
#firstgen
's: Keep grinding!👊
Said no RD ever ... RDs help navigate nutrition WITH you, not dictate it to you.
Sometimes its focusing on fruits & veggies, others its mindful eating, food elimination trials or keto.
Helping someone find THEIR perfect diet: thats why I'm an RD.
#rdchat
#SundayMotivation
Whey Protein is probably the WORST fitness supplement ever, for many reasons, but IMO, chief reason being that it activates mTOR, a dangerous Ageing Enzyme, because of the high Leucine content in Whey .
STAY AWAY FROM WHEY!!!
Keto often fails with the average person, but is consistently successful in research trials, and this 👇 is a main reason why.
Lay keto = bacon, butter, cheese & "keto" pizza/dessert recipes
VS
#Research
#keto
= fish, nuts, avocado, berries and loads of veggies
That's the worst description of type 2 diabetes I have seen in a long time.
In ZERO ways is it synonymous with an "allergy."
Baffling misuse of medical terminology to confuse the public.
If you have type 2 diabetes you’re eating the wrong food. It’s that simple. It’s not a drug deficiency disease.
Fix your diet and you will come off medications, then you won’t have diabetes.
Think of it as an allergy to sugar and starches. Avoid them and you will reverse it.
Let's stop scaring people away from healthy diet choices, eh?
Not a fan of this message from an MD. Studies looked at declining kidney function. No one debates the protein issue IN KIDNEY DISEASE. i.e. studies referenced population with eGFR<90.
#rdchat
#WednesdayThoughts
If I wasn't bombarded by fast-foods, snacks & candies, I'd probably eat less of them.
This from an RD who is trained to recognize it... imagine if you were a normal person just trying to live your life.
#ObesogenicEnvironment
#SundayThoughts
#rdchat
Every person without diabetes, who also eats carbs, has glucose spikes in response to carbs. That does NOT inherently lead to diabetes.
It's normal.
Just like sleeping is normal and doesn't mean you are close to dying just bc breathing slows & you don't move for 8 hours.
@CakeNutrition
@JohnnyCarthief
Don't need a study - just put a CGM on it.
If oatmeal does not spike your blood sugar, enjoy.
If it does, you are better off avoiding it.
Intuitive eating advocates continue to preach this ...
Yet, research continually shows that dietary monitoring is far more successful at improving health and quality of life.
I could tell you my opinion, but I'd rather let the research speak for itself.
Unpopular opinion: You should ACTIVELY aim to combat weight gain during COVID19 social distancing.
Why? We KNOW ⬆️screen time + ⬇️activity + ⬆️stress =weight gain. Weight is extremely difficult to lose. This situation is lingering for months & will exacerbate our obesity issue.
Pick your side: Its not
#keto
vs
#sugar
, its science vs bullshit.
This anti-dietary guideline propaganda needs to stop. I get it, you promote keto, great.
I research ketones, but I'm not gunna make up a false narrative based on shotty data & outright lies to promote it.
#rdchat
Senate committee lawyer who brought us the
#DietaryGuidelines
promotes 50y anniversary conference of events that created this policy. He says, let us "Reflect on the successes..of policies enacted" What successes? What r you celebrating?
#4dietaryreform
ICYMI: Seriously an awesome recent paper... JUST SIX DAYS on
#keto
. "These data demonstrate heretofore undescribed adaptations underlying the REVERSAL of [fatty liver disease] by the [
#ketogenicdiet
]"
#MondayMorning
#rdchat
#lchf
Appalled at the # of human diet publications with no RD on the author list (clearly none consulted).
Im thinking about publishing on drugs for heart failure tx; I have no first-hand experience & definitely NOT gunna chat with MDs about it. Sounds CRAZY, right?!?
#SaturdayMood
-y
I am on board a Delta flight right now. The person sitting next to me in first class refused $100,000 to remove her mask for the entire flight. No joke. This was after I explained they don’t work. She works for a pharma company.
This is a response to me posting peer-reviewed data on plant-based "milks" causing malnutrition in children.
No diet approach is perfect for every human scenario. Plant-based "milks" are NOT good for kids
#Facts
If you aren't interested in thinking critically, just unfollow me.
Animals eat animals. Such is the circle of life. The day I stop eating meat is the day the rest of the animal world stops eating each other.
This DOES NOT mean we can't improve animal welfare & sustainability while consuming animals/animal products.
#FridayThoughts
Man... anti-low carbers are out today.
Just want you all to know, its OK to admit insulin plays a role in weight regulation without disrupting the laws of thermodynamics.
Both pre-clinical & human data show adding insulin increases bodyfat.
And I don't even promote low carb.
Its near impossible to make a nutrition post that will fit for everyone...
I say, "eat breakfast," it might help 1/6 of you.
Eat 6 small meals, probably 1/5
Fast til dinner, 1/4
Eat more fruit & veg, 1/3
No eating after 7p, 1/2
"Don't drink your calories" may be the winner...
Fyi, EVERY dietitian is taught fat is essential (req. knowledge for credentialization exam). I'm assuming all other statements in the post are equally inacurrate.
Truths I wasn’t taught as a dietitian:
Fat is essential. Eat lots of it, preferably saturated animal fat
Animal based protein is ideal for bioavailability/lack of anti nutrients
Carbs are not essential, use with caution.
#lowcarb
#keto
@ProfTimNoakes
RDs arent "attacking" keto. Despite the lies some people spread, it IS in our curriculum, we are ALL familiar with it - dont @ me with a "
#keto
101" video! The RD critique refutes the "everyone should do it, otherwise youre killing yourself with carbs" narrative.
#TuesdayThoughts
A ketogenic diet is unsustainable only as long as braindead vegans and RDs attack it. If only they tried it they’d realize how great it is, how effortless weight loss is, and they’d question whether we’re really just omnivores. And maybe they’d start saying it’s sustainable.
Just a
#firstgen
living the dream!
Saw this when it came in a 4am because I have a 2-month old👶🍼
This
@NIH_LRP
renewal will close out the rest of my student loans🙏
Huge thanks to
@nih_nhlbi
for the funding and
@PBRCNews
for all the support!
Evidence-based RD: Obesity increases risk for many diseases, even all-cause mortality. Let's help peopl-
Biased/Scammed RD: DO NOT LOSE WEIGHT!!! Obesity is NOT harmful!
Evidence-based RD: I mean ... sure, theres issues: stigma, cultur-
B/S RD: YOURE THE PROBLEM!!!
#rdchat
Scientist: here's a fact based on decades of research
Fool: have you considered these objections I found on Youtube?
Scientist: ...yes
Fool: what about this from InfoWars
Scientist: that's a supplement ad
Fool: I don't know who to believe
WAY too pumped our paper is finally out!!! "Lipids & Ketones Dominate Metabolism..."
Hit 2 of my postdoc goals:
- Investigate ketogenesis & disease✅
- Publish in a high-impact journal✅
On to the next one!
STOKED to receive this Excellence in Emerging Research Award from
@WtMgmtDPG
!
One of my primary internal motivations is to positively impact clinical nutrition practice - hopefully, I am on the right path!
#RDchat
#MedTwitter
Looking to improve your nutrition?
Not ensuring you get good sleep?
You are fighting an uphill battle! ↓↓↓
Just out this month! Short-term lack of sleep gets you:
1) increased hunger hormones
2) increased sweet cravings
3) increased energy intake
Realtalk RDs: On the whole, we are REALLY bad at interpreting & synthesizing research.
I know, I know, "Jake, wtf, why would you say that?!?"
Ignoring a problem doesn't help us progress as a profession. We need targeted approaches to improve RD training to UNDERSTAND research.
I follow EVERY PhD/RD I see on Twitter ... regardless of their area of interest/opinions. It is ALWAYS beneficial to understand the views of other quality professionals. (Even if you don't prescribe to the same dogma!) I recommend
#rd2b
&
#students
do the same.
#rdchat
#nutrition
I respect animals. I think being vegetarian/vegan is best to support that.
I respect global warming & my carbon footprint. I think being v/v is best to support that.
I am NOT vegetarian/vegan. Life's too short & I'm OK prioritizing myself.
Greedy? Maybe, but I dont deny it.
Fruit will increase blood sugar in healthy people too... it's a natural response to a meal & not inherently "bad."
Diabetes stems from an inability to control these normal fluctuations, but (contrary to Twitter-medicine) you DONT need to prevent blood sugar from ever increasing.
Wtf is this ?!? Literally just spitting BS about nutrition. I dont care if you love keto - dont bluntly lie to people. Theres so much GOOD EVIDENCE to support keto, we dont need the lies.
#rdchat
#TuesdayThoughts
Ya, know what would be cool?
If all the keto/carnivore proponents would post pictures of fish 🐟🐠🐡🦈🦐🍣 instead of fatty red meat covered in cheese all the time.
If you are an RD and you follow intuitive eating dogma, you should maybe ask yourself why PhD + RDs do NOT endorse it.
It's literally just advertising partial truths to your exact demographic. Just like selling happy meals to kids. Have some self awareness & stay evidence based.
Its become en vouge for 'fitfluencers' to bash the medical system & dietitians (RDs) for obesity care
"they lied to you blah blah blah"
Truth is, systematic reviews & meta-analyses dont lie:
RDs positively impact cardiometabolic health & quality of life!
Our latest paper covers everything you want to know about ketogenic strategies & energy balance:
Ketogenic diet, medium chain triglycerides, ketone esters, IV infusion & fasting on:
- Expenditure
- Intake
- Balance (weight change)
Bullet point summary👇
It takes a lot of mental effort to change your diet. But it gets insanely easier after repeated exposure to the new foods.
Keep at it and understand it probabaly takes about 3-6 months for the transition.
I think about this patient a lot. Too often. We failed. But what were an RD intern & MD to do? This hospital had NO VIABLE APPROACH to help this man implement the ketogenic diet. That is wrong. We need MAJOR healthcare change e.g. nutrition. 4/4
#keto
#rdchat
#AcademicTwitter
If you LOVE when I post
#keto
research but HATE when I call out absurd & unfounded keto lies, you probably should unfollow me. Theres enough truth in ketogenic approaches, we dont need the lies.
What?!?🤯🤯🤯
*Immediately starts searching through nearly a century of nutrition literature to see where 'carbs cancel out vitamin A' ...searching... searching...searching...searching...*
Its... its not there. Weird, can you just say whatever the hell you want without evidence?
Did you know that the 27 grams of carbohydrate in a sweet potato (53% starch) cancels any benefit of the beta-carotene (only a small % of which is converted into Vit A)?
This does NOT help the immune system or improve aging!