Today we’d like to welcome Tasha Triana. Tasha is a Southern California native, world traveler of 25+ countries, a registered nurse of 8+ years, certified yoga and meditation teacher, and Reiki practitioner.
Tasha founded her business, The Nurtured Nurse, to teach nurses how to prioritize their own self-care and wellness so they can show up feeling replenished and empowered to live their best lives.
This is Tasha’s second time returning to the show, she was previously on EP 56, where we covered nursing, burnout, mindfulness & mental health.
The questions below are some we’d like to tackle. We go off-topic all the time so we don’t expect to hit them all. If you have any ideas please let us know. Looking forward to our conversation!
Card reading, Arch Angel or Animal
A little bit of background
Masters in Psychology
Why did you go into it, what were/are your intentions?
How has it changed you and how have you incorporated it into your life?
Yoga: Different types of yoga.
How does it feel, the purpose?
Why/when did you get into yoga
How to become a Yoga Teacher
Reiki:
How did you get into it?
What is it?
A healing technique based on the principle that the therapist can channel energy into the patient by means of touch, to activate the natural healing processes of the patient’s body and restore physical and emotional well-being.
The word “Reiki” means “mysterious atmosphere, miraculous sign.” It comes from the Japanese words “rei” (universal) and “ki” (life energy). Reiki is a type of energy healing.
The practitioner places their hands lightly on or over specific areas of the head, limbs, and torso using different hand shapes, for between 2 and 5 minutes. The hands can be placed over 20 different areas of the body.
How has traveling shaped you into who you are today?
Do you want to learn more about meditation, reiki, and yoga? Watch this full episode 👇👇👇
TIMESTAMPS:
00:00 Intro 00:13 About Tasha Triana 05:42 What is the Nurtured Nurse? 07:09 Nursing is not an end all, be all 08:03 How Tasha started on meditation 12:30 What is the purpose of meditation? 16:33 Being self-aware 18:21 Different types of meditation 20:17 How to incorporate yoga into a mindful practice 23:52 Yoga for strengthening mental health 27:00 What is Reiki? 31:08 How do people feel during a reiki session? 32:17 What to ask clients 33:00 Influence of Grandmothers 37:39 Everything in the universe is measurable 39:00 The concept of dualism 44:22 Emotions are just there 45:52 Energies and triggers 51:48 Meditation is a mental workout 53:53 The mind and body are in a constant feedback 55:13 Lessons from traveling 58:00 Connect on social media with Tasha 58:25 End of show
This episode will talk about a new study of tea for hypertension from the University of California, Irvine, showing that green and black tea compounds relax blood vessels by activating ion channel proteins in the blood vessel wall.
We will also talk about a national study that shows health declining in Gen X and Gen Y.
Gen X – 1965 – 1980
Gen Y – 1981 – 1996
Gen Z – 1997 – 2015
The discovery helps explain the antihypertensive properties of tea and could lead to the design of new blood pressure-lowering medications. It is also a good reason why tea for hypertension should be a part of your diet.
Since its initial use in China over 4000 years ago, tea has become one of the most commonly consumed beverages worldwide, second only to water. Upwards of 2 billion cups of tea are currently drunk each day worldwide [1].
The leaves of the evergreen species Camellia sinensis are used to make the most prevalent caffeinated teas. Since they are produced from the same plant, the differences between tea varieties (green, oolong, and black) are due to leaf fermentation levels (unfermented, partially fermented, and fully fermented, respectively), which impart the characteristic properties and flavors of the teas.
Catechin Type Flavonoid Compounds
The research revealed two catechin-type flavonoid compounds (epicatechin gallate and epigallocatechin-3-gallate) found in tea. Each activates a specific type of ion channel protein named KCNQ5, allowing potassium ions to diffuse out of cells to reduce cellular excitability, as KCNQ5 is found in the smooth muscle that lines blood vessels. Its activation by tea catechins was also predicted to relax blood vessels [2].
“We found by using computer modeling and mutagenesis studies that specific catechins bind to the foot of the voltage sensor, which is part of KCNQ5 that allows the channel to open in response to cellular excitation.
This binding allows the channel to open much more easily and earlier in the cellular excitation process,” explained Abbott.
As many as one-third of the world’s adult population has hypertension. This condition is considered the number one modifiable risk factor for global cardiovascular disease and premature mortality.
In addition to its role in controlling vascular tone, KCNQ5 is expressed in various brain parts, where it regulates electrical activity and signaling between neurons.
Pathogenic KCNQ5 gene variants exist that impair its channel function and cause epileptic encephalopathy, a developmental disorder that causes frequent seizures.
Because catechins can cross the blood-brain barrier, discovering their ability to activate KCNQ5 may suggest a future mechanism to fix broken KCNQ5 channels to improve brain excitability disorders stemming from their dysfunction.
The Abstract
Background/Aims: Tea, produced from the evergreen Camellia sinensis, has reported therapeutic properties against multiple pathologies, including hypertension.
Although some studies validate the health benefits of tea, few have investigated the molecular mechanisms of action. The KCNQ5 voltage-gated potassium channel contributes to vascular smooth muscle tone and neuronal M-current regulation.
Methods: We applied electrophysiology, myography, mass spectrometry, and in silico docking to determine the effects and their underlying molecular mechanisms of tea and its components on KCNQ channels and arterial tone.
Results: A 1% green tea extract (GTE) hyperpolarized cells by augmenting KCNQ5 activity >20-fold at resting potential; similar effects of black tea were inhibited by milk. In contrast, GTE had lesser effects on KCNQ2/Q3 and inhibited KCNQ1/E1.
Tea polyphenols epicatechin gallate (ECG) and epigallocatechin-3-gallate (EGCG), but not epicatechin or epigallocatechin, isoform-selectively hyperpolarized KCNQ5 activation voltage dependence. In silico docking and mutagenesis revealed that activation by ECG requires KCNQ5-R212 at the voltage sensor foot.
Strikingly, ECG and EGCG but not epicatechin KCNQ-dependently relaxed rat mesenteric arteries.
Conclusion: KCNQ5 activation contributes to vasodilation by tea; ECG and EGCG are candidates for future antihypertensive drug development [3].
Health Declining in Gen X and Gen Y, National Study Shows
A new national study reveals that recent generations showed a worrying decline in health compared to their parents and grandparents when they were the same age.
Previous generations showed poorer physical health, higher unhealthy behaviors such as alcohol use and smoking, and more depression and anxiety.
Hui Zheng conducted the study with Paola Echave, a graduate student in sociology at Ohio State. The results were published on March 18, 2021, in the American Journal of Epidemiology.
National Health and Nutrition Examination Survey
The researchers used data from the National Health and Nutrition Examination Survey 1988-2016 (62,833 respondents) and the National Health Interview Survey 1997-2018 (625,221 respondents) conducted by the National Center for Health Statistics.
The researchers used eight markers of metabolic syndrome, a constellation of risk factors for heart disease, stroke, kidney disease, and diabetes, to measure physical health.
Some characteristics include waist circumference, blood pressure, cholesterol level, and body mass index (BMI). They also used one marker of chronic inflammation, low urinary albumin, and one additional quality of renal function, creatinine clearance [4].
Abstract of results:
The magnitude of the increase is higher for White men than in other groups (mainly an increase in metabolic syndrome). In contrast, Black men have the steepest increase in low urinary albumin (a marker of chronic inflammation).
The presence of a small amount of albumin in the urine may be an early indicator of kidney disease.
Whites undergo distinctive increases in anxiety, depression, and heavy drinking and have a higher level than Blacks and Hispanics of smoking and drug use in recent cohorts. Smoking is not responsible for the increasing physiological dysregulation across cohorts.
The obesity epidemic contributes to the increase in metabolic syndrome but not in low urinary albumin.
The worsening physiological and mental health profiles among younger generations imply a challenging morbidity and mortality prospect for the United States, one that may be particularly unfavorable for Whites.
Results showed that levels of anxiety and depression have increased for each generation of whites from the War Babies generation (born 1943-45) through Gen Y.
While levels of these two mental health indicators did increase for Blacks up through the early Baby Boomers, the rate has been generally flat since then.
For whites and Blacks, the probability of using street drugs peaked at late Boomers (born 1956-64), decreased afterward, then rose again for late-Gen X. For Hispanics, it has continuously increased since the early Baby Boomers [5].
Maybe this is happening due to the lack of support for struggling families.
Studies suggest this is related to drug overdoses, suicides, alcohol-related illnesses, and obesity are largely to blame.
The U.S. had been making steady progress. Life expectancy increased by nearly 10 years over the last half-century – from 69.9 years in 1959 to 78.9 years in 2016.
But the pace of this increase slowed over time, while other high-income countries continued to show a steady rise in life expectancy.
After 2010, U.S. life expectancy plateaued, and in 2014 it began reversing, dropping for three consecutive years – from 78.9 years in 2014 to 78.6 in 2017. This is despite the U.S. spending the most on health care per capita than any other country in the world.
To watch the full episode, click here 👇
TIMESTAMPS:
00:00 – Intro 00:25 – Give us a follow, like, and share! 01:50 – Start of the show and topic intro 02:35 – What’s in a Tea? 04:41 – Fun facts about tea 07:41 – Flavonoids in tea 09:30 – Antioxidants in food 10:30 – Three drinks to consume 11:15 – The many potentials of drinking tea 12:51 – Becoming more conscious human beings 13:37 – Being conscious about what you put in your body 14:02 – How hypertension affects us 15:25 – Brain Health 19:07 – Health Decline in Gen X and Gen Y 21:57 – Life expectancy in the United States 23:30 – Factors that affect the health decline in the US 29:32 – No right or wrong in nature 30:25 – Dog Eat Dog World 33:57 – Why American Health is Declining 40:22 – Processed Food 43:47 – Be the Change 46:23 – It’s all about Marketing 46:41 – Moderation is Key 48:35 – The results of studies 51:08 – Our best interest 52:21 – It’s a wrap!
Help turn food into energy assists with metabolizing protein, fats, and carbohydrates.
Aids in proper cell nutrition
Vitamin B6 is also water-soluble, so any unused vitamin B6 will be excreted through the urine.
How Much Vitamin B6 Do We Need?
Age
Amount
0-6 months
0.1 mg
7-12 months
0.3 mg
1-3 years
0.5 mg
4-8 years
0.6 mg
9-13 years
1 mg
14-18 years
1.3 mg
19-50 years
1.3 mg
51+ years
1.7 mg
Pregnant/Lactating women
2 mg
Sources of Vitamin B6
Vitamin B6 comes from many sources; most can be found in meats [2].
Beef, liver, poultry, tuna, and salmon (3 oz yellowfin tuna = 0.9 mg)
Fortified cereals
Chickpeas and dark leafy greens (1 cup chickpeas = 1.1 mg)
Bananas, oranges, and cantaloupe (1 banana = 0.4 mg)
2. Vitamin C
Vitamin C is another important micronutrient known for its role in our immune system, but its benefits range throughout the body.
Years ago, people developed scurvy (characterized by swollen bleeding gums and the opening of previously healed wounds) due to the lack of vitamin C; it is not as prevalent in the modern age.
Research has also shown that vitamin C is associated with a lower likelihood of getting sick, even lowering the length and severity of a cold [3]. Vitamin C has been shown to assist with:
Iron absorption
Wound healing and scar formation
Cartilage, bone, and teeth health
Assists in the creation of skin, tendons, ligaments, and blood vessels
A key player in the construction of a protein called collagen
Antioxidant properties assist in the breakdown of free radicals
How Much Vitamin C Do We Need
Vitamin C is also water-soluble, and all excess gets excreted through our urine. The recommended dose is anywhere from 75 mg to 2,000 mg.
You can exceed 2,000 mg, but it may cause nausea, diarrhea, and abdominal pain [4].
Sources of Vitamin C
Vitamin C has been found in the majority of citrus fruits.
Oranges, grapefruit, strawberries, and cantaloupe (¾ cup of orange juice = 93 mg)
Broccoli, tomatoes, cabbage, and cauliflower (½ cup of cauliflower = 26 mg)
3. Vitamin E
Vitamin E is a lesser-known vitamin and is easily overlooked. It is a fat-soluble vitamin, and the most common deficiencies occur in people with an issue absorbing fat, like Crohn’s and cystic fibrosis [5]. Vitamin E has been shown to play a crucial role in:
Vision. Decreases the incidence of age-related and chronic eye conditions such as cataracts and age-related macular degeneration.
Reproduction aids in both female and male fertility.
Vitamin E is a fat-soluble vitamin, meaning your body does not excrete it through urine, and over-consuming can lead to dangerous complications; however, overdose is not very common [6].
Age
Amount
Birth – 6 months
4 mg
7 – 12 months
5 mg
1 – 3 years
6 mg
4 – 8 years
7 mg
9 – 13 years
11 mg
14 – 18 years
15 mg
Adults
15 mg
Pregnant/breastfeeding women
15 – 19 mg
Sources of Vitamin E
Vitamin E is mainly found in vegetables, oils, and nuts. It is fat-soluble; overconsumption is rare but can occur.
Fortified cereals
Almonds, walnuts, and sunflower seeds (1 oz of almonds = 7.8 mg)
Peppers, broccoli, and spinach (1 cup of spinach = 3.7 mg)
Olive oil and wheat germ oil (1tbsp of wheat germ oil = 20.3 mg)
4. Magnesium
Magnesium is the 4th most abundant mineral in the human body. It is also one of the electrolytes we look at every morning in the hospital.
It is crucial in proper cardiac function and a cofactor in more than 300 enzyme systems. This critical micronutrient also benefits the following [7]:
Cardiac health. It helps regulate rhythm and blood pressure
Brain health. Regulates NMDA, which aids in brain development, memory, and learning.
Muscle contraction and protein synthesis. Magnesium competes with calcium to help relax muscles.
Regulates blood sugar levels
How Much Magnesium Do We Need?
Age
Amount
Birth – 6 months
30 mg
7 – 12 months
75 mg
1 – 3 years
80 mg
4 – 8 years
130 mg
9 – 13 years
240 mg
14 – 18 years
360 – 410 mg
Adults
310 – 420 mg
Pregnant/breastfeeding women
310 – 400 mg
Sources of Magnesium
Most sources of magnesium are from plant-based foods [8].
Pumpkin seeds, chia seeds, and almonds (1 oz of pumpkin seeds = 156 mg)
Fortified cereals
Beans and edamame (½ cup of black beans = 60 mg)
5. Zinc
Zinc is a vital mineral that aids the body in many functions. We only need a small amount of zinc, yet it is responsible for over 100 enzymes [9].
Gene expression, DNA, and protein synthesis. Zinc stabilizes the structure of RNA, DNA, and ribosomes in cells.
Wound healing helps to create new cells and collagen formation
The immune function helps control inflammation and the aggregation of WBCs
Growth and development
How Much Zinc Do We Need?
It is important to meet at least the daily requirements with so many functions requiring zinc.
Fish, oysters, and poultry (3.5 oz of Alaskan crab = 7.6 mg)
Legumes, nuts, and seeds (100 g of black beans = 6.5 mg)
Eggs and dairy products (1 cup of milk = 1 mg)
Kale, mushrooms, and peas (1 cup mushroom – 1.9 mg)
6. Iron
Iron is a crucial mineral in healthy blood cells. If you consistently feel tired, it may signify iron deficiency [11]. Roughly 10 million people in the US have low iron, and about half of those have an iron deficiency.
Iron isn’t only responsible for healthy red blood cells; it has a much more crucial function:
Creation of hemoglobin
Hormones
Myoglobin serves as a storage site for oxygen in muscles
How Much Iron Do We Need?
Age
Amount
Birth – 6 months
0.27 mg
7 – 12 months
11 mg
1 – 3 years
7 mg
4 – 8 years
10 mg
9 – 13 years
8 mg
14 – 18 years
11 – 15 mg
19 – 50 years
8 – 18 mg
51+ years
8 mg
Pregnant/breastfeeding women
9 – 27 mg
Sources of Iron
The primary sources of iron are lean meats, poultry, and seafood. There is some iron in certain plant-based foods.
Meats, poultry, and seafood (290g of ribeye = 6.5 mg)
Fortified cereals
Nuts and dried fruit (1 cup of pumpkin seeds = 11.4 mg)
Beans, spinach, and peas (3.5 oz of spinach = 2.7 mg)
7. Folate
The topic of folate or folic acid usually comes around during pregnancy. It is essential in preventing neural tube defects. Folate is vital for overall good health. It is sometimes referred to as vitamin B 9.
Make and repair DNA. folate is necessary for the creation of certain enzymes that synthesize and modify DNA
Produce red blood cells
How Much Folate Does the Body Need?
Age
Amount
Birth – 6 months
65 mcg
7 – 12 months
80 mcg
1 – 3 years
150 mcg
4 – 8 years
200 mcg
9 – 13 years
300 mcg
14 – 18 years
400 mcg
19+ years
400 mcg
Pregnant/breastfeeding women
500 – 600 mcg
Sources of Folate
Folate can be found most commonly in dark leafy greens. People who have absorption issues in their small intestines may have improper folate absorption.
Spinach, Brussel sprouts, and asparagus (1 cup of cooked spinach = 263 mcg)
Beef and liver (3 oz beef liver = 212 mcg)
Nuts, beans, and peas (100 g of kidney beans = 130 mcg)
Learn more about the essential vitamins and micronutrients in this video, click here 👇
TIMESTAMPS:
00:00 – Intro 00:33 – Topic Intro – Important Micronutrients for Healthy Life 02:52 – Vitamin B6 04:39 – Recommended Vit B6 doses 06:03 – Vitamin C 10:38 – Vitamin E 13:09 – Common sources of Vitamin E 14:41 – How often should you take Vitamin E? 18:42 – Artificial Salt and Sugar 20:24 – Zinc 24:31 – How much zinc do you need? 26:54 – Iron 31:34 – An article from Psychology Today 32:53 – Change your diet! 34:06 – Sources of Iron 35:05 – Folate 35:39 – How much folate do you need? 38:43 – Wrapping up the episode
Do you know the different effects of caffeine? 80% of the population consumes some type of caffeine, in the US it’s at about 90%.
Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants.
It works by stimulating the brain and central nervous system, helping you stay alert and prevent the onset of tiredness.
Caffeine vs Adenosine
To understand the function of caffeine one has to grasp the concept of another neurotransmitter called adenosine.
Most people initially drink caffeine in the form of a beverage. It’s absorbed in the small intestines within an hour and becomes available throughout the blood and most parts of the body, including your brain. The mean half-life of caffeine is about 5 hrs.
As it starts entering your brain, it starts competing with adenosine.
How Adenosine Makes You Feel Sleepy
There are many different receptors in your brain, different ones have different effects. The one we’re interested in is the A1 receptor. Adenosine locks with the A1 receptor, it promotes muscle relaxation and sleepiness, which is why people get tired as the day progresses.
Furthermore, adenosine can bind to the A2A receptor. This binding interferes with the release of mood-improving neurotransmitters, such as dopamine. Adenosine itself is produced primarily from physical work and intensive brain use. That is why over the course of the day your body accumulates adenosine.
The caffeine in your brain is competing with adenosine and preventing it from binding to A1 receptors. This is why it promotes wakefulness.
Caffeine doesn’t actually lock in with the A1 receptor. It’s more like something that gets in the way and occupies the lock, rather than actually unlocking it.
It similarly gets in the way of the A2A receptor, which can help promote the release of dopamine and glutamate, making you feel good after a cup of coffee.
Before Caffeine
When you first wake up, your body has metabolized away the adenosine molecules. You’re a bit groggy, but you’re waking up.
Effects of Caffeine
Stimulates your central nervous system, which can make you feel more awake and give you a boost of energy
Is a diuretic, meaning that it helps your body get rid of extra salt and water by urinating more
Increases the release of acid in your stomach, sometimes leading to an upset stomach or heartburn
May interfere with the absorption of calcium in the body
How much Caffeine
1 cup of coffee = 100 mg
1 cup of tea = 50 mg
1 can/ 12 fl oz red bull = 112 mg
1 can/ 16fl oz monster = 160 mg
1can/ 16 fl oz bang = 300 mg
Interesting Studies
This study investigated the within‐person relationship between caffeine intake and sleep duration at home.
377 participants (aged 35–85 years) completed a 7‐day diary study [1].
Results revealed a significant effect of sleep duration on the change tendency of caffeine use: a shorter sleep duration predicted a stronger tendency to consume caffeine, and this phenomenon was only found in middle-aged adults (aged 35–55 years) not in older adults (aged 55+).
This study measured the effects of 0, 12.5, 25, 50, and 100 mg caffeine on cognitive performance, mood, and thirst in adults with low and moderate to high habitual caffeine intakes [2].
All doses of caffeine significantly affected cognitive performance, and the dose-response relationships for these effects were rather flat.
The effects on performance were more marked in individuals with a higher level of habitual caffeine intake, whereas caffeine increased thirst only in low caffeine consumers.
Conclusions: After overnight caffeine abstinence, caffeine can significantly affect cognitive performance, mood, and thirst at doses within and even lower than the range of amounts of caffeine contained in a single serving of popular caffeine-containing drinks. Regular caffeine consumers appear to show substantial tolerance to the thirst-increasing but not to the performance and mood effects of caffeine.
A group of 1875 healthy adults, stratified for age (range 24 – 81 years), sex, and general ability, were screened for the habitual intake of coffee and tea and took part in extensive cognitive testing.
Multiple regression analysis with control for age, sex, socio‐demographic variables, and substance use showed that habitual caffeine consumption was significantly related to better long‐term memory performance and faster locomotor speed.
No relationships were found between habitual caffeine consumption and short-term memory, information processing, planning, and attention as measured with the Stroop Test. Moreover, no difference in sensitivity to caffeine intake between different age groups was found, suggesting that caffeine intake did not counteract age-related cognitive decline [3].
Refined Grains and Negative Side Effects of Soybean Oils
In this episode, we will be talking about our 4x4x48 journey, the David Goggins-inspired run. We’ll also share some research we found regarding refined grains and the negative effects of soybean oil.
What are Refined Grains?
“Refined grain” is the term used to refer to grains that are not whole, because they are missing one or more of their three key parts (bran, germ, or endosperm). White flour and white rice are refined grains.
Whole grains are nutrient-packed with fiber, B vitamins, antioxidants, vitamin E, and protein. With all these wonderful compounds, whole grains are nutrients superior to refined grains.
Fiber is the part of the plant we don’t digest and help us feel full for longer periods of time making it useful for weight control.
B vitamins help us feel energetic. Those are definitely great reasons to eat more whole grains: oats, quinoa, barley, and brown rice among many others.
Refined Grains and Negative Health Outcomes
Associations of cereal grains intake with cardiovascular disease and mortality across 21 countries [1]
Data on people 148 858 aged 35 to 70 years at baseline were collected from 21 countries. – 137 130 participants after exclusion
The highest category of intake of refined grains (≥350 g/day or about 7 servings/day) was associated with a higher risk of total mortality and major cardiovascular disease events.
We did not find significant associations between the consumption of whole grains or white rice with total mortality and cardiovascular outcomes.
Relationship Between Bread and Obesity
A systematic review of white bread’s effect on fat and weight gain
Bread consumption, which has been part of the traditional Mediterranean diet, has continued to decline in Spain and in the rest of the world because the opinion of the general public is that bread fattens.
The present study was conducted to assess whether or not eating patterns that include bread are associated with obesity and excess abdominal adiposity [2].
Consumption of whole-grain bread was more beneficial than refined bread, especially in relation to abdominal fat.
(a) Whole-grain bread: does not influence weight gain. (b) White bread: possible relationship with excess abdominal fat.
14 studies
5 found refined wheat to increase fat
5 studies showed the benefit of whole grain over white
4 studies show no relationship between food groups that included bread
Breakfast Cereal Consumption and Obesity Risk amongst the Mid-Age Cohort of the Australian Longitudinal Study on Women’s Health
Longitudinal study
Any breakfast cereal intake was not associated with incident obesity
Oat-based, muesli and bran-based cereal intakes were associated with a significant reduction in obesity risk.
Muesli on its own or as part of oat-based cereals, and All-Bran, were associated with a reduction in obesity [3].
Glycemic load, glycemic index, bread and incidence of overweight/obesity in a Mediterranean cohort: the SUN project
Followed up 9,267 Spanish university graduates for a mean period of 5 years.
White bread and whole-grain bread were not associated with higher weight gain. No association between glycemic index, glycemic load, and weight change was found.
White bread consumption was directly associated with a higher risk of becoming overweight/obese.
Consumption of white bread (≥2 portions/day) showed a significant direct association with the risk of becoming overweight/obese [4].
The Negative Effects of Soybean Oil
Soybean oil is used in fast food frying and packaged foods and fed to livestock. Its use in the U.S. increased 1,000 times throughout the 20th century, the researchers said.
The dogma is that saturated fat is bad and unsaturated fat is good. Soybean oil is polyunsaturated fat, but the idea that it’s good for you is just not proven
A diet high in soybean oil causes more obesity and diabetes than a diet high in fructose, a sugar commonly found in soda and processed foods, according to a just-published paper by scientists at the University of California, Riverside.
This study was done by scientists who fed male mice a series of four diets that contained 40 percent fat, similar to what Americans currently consume. The diet mimics what the average American consumes daily.
Four different diets:
Coconut oil – primarily saturated fat
Half of coconut oil and soybean oil-primarily polyunsaturated fats and is the main ingredient in vegetable oil.
The other two had added Fructose to the above, comparable to the amount consumed by Americans.
Compared to mice on the high coconut oil diet, mice on the high soybean oil diet showed increased weight gain, larger fat deposits, a fatty liver with signs of injury, diabetes, and insulin resistance, all of which are part of the Metabolic Syndrome.
Fructose in the diet had less severe metabolic effects than soybean oil. However, it did cause more negative effects in the kidney and a marked increase in prolapsed rectums, a symptom of inflammatory bowel disease (IBD), which is like obesity is on the rise.
Results
The mice on the soybean oil-enriched diet gained almost 25 percent more weight than the mice on the coconut oil diet and 9 percent more weight than those on the fructose-enriched diet.
And the mice on the fructose-enriched diet gained 12 percent more weight than those on a coconut oil-rich diet [5].
The major surprise is soybean oil causes more obesity and diabetes than fructose.
How Are Industrial Seed Oils Made?
The general process used to create industrial seed oils is anything but natural. The oils extracted from soybeans, corn, cottonseed, safflower seeds, and rapeseeds must be refined, bleached, and deodorized before being suitable for human consumption.
First, seeds are gathered from soy, corn, cotton, safflower, and rapeseed plants.
Next, the seeds are heated to extremely high temperatures; this causes the unsaturated fatty acids in the seeds to oxidize, creating byproducts that are harmful to human and animal health.
The seeds are then processed with a petroleum-based solvent, such as hexane to maximize the amount of oil extracted.
Next, industrial seed oil manufacturers use chemicals to deodorize the oils, which have a very off-putting smell once extracted. The deodorization process produces trans fats, which are well known to harm human health.
Finally, more chemicals are added to improve the color of the industrial seed oils.
From Toxic Waste to “Heart Healthy”: The History of Seed Oils
The surprising story of how seed oils were classified as “heart-healthy” involves a scandalous combination of donations to medical organizations.
In the late 1940s, a small group of cardiologists who were members of the still somewhat new American Heart Association received a $1.5 million donation from Procter & Gamble.
Thanks to this generous infusion of cash from the makers of Crisco, the AHA now had sufficient funding to grow its national profile as a physician’s organization dedicated to heart health.
It also was quick to endorse industrial seed oils, more kindly referred to by now as “vegetable oils,” as a healthier alternative to traditional animal fats.
Around the same time, a physiologist and researcher named Ancel Keys introduced his diet–lipid hypothesis. He presented data suggesting a link between saturated fat and cholesterol intake and heart disease.
Citing animal fats as “unhealthy,” Keys instead recommended the consumption of polyunsaturated fatty acids (PUFAs), which preliminary research had associated with reductions in cholesterol and the risk of heart disease.
Keys’ conclusions aligned with the industrial seed oil industry’s motives—to get people to eat more seed oils! Soon, ads for “heart-healthy” margarine (a solid form of vegetable oil) and other seed oils became commonplace and healthy. Traditional fats were all but forgotten [6].
What does P&G own?
Procter & Gamble is one of the biggest companies in the world. But what brands and products do they own?
Soybean Oil Induces Genetic Changes in Brain Region Controlling Metabolism
The study, “Dysregulation of Hypothalamic Gene Expression and the Oxytocinergic System by Soybean Oil Diets in Male Mice,” was published in the journal Endocrinology.
The findings indicate that, besides its effects on obesity, this oil affects the brain control of insulin signaling and inflammation while also impacting neurological pathways important in depression and Alzheimer’s disease.
The hypothalamus harbors brain cells that play pivotal roles in controlling body fat — adipose tissue — by regulating the balance between caloric intake and energy expenditure.
Hypothalamic cells release small molecules, such as the hormone oxytocin, whose role in regulating food intake and energy spending has increasingly been recognized.
The researchers fed mice with three diets high in fat — soybean oil, soybean oil modified to be low in linoleic acid, and coconut oil (control). The mice were fed twice weekly for up to 24 weeks [7].
The results showed that both soybean oil diets induced significant changes in over 100 hypothalamic genes compared with the coconut oil diet.
The coconut oil diet used that oil as a regular oil without linoleic acid or stigmasterol — a cholesterol-like molecule that is the main component of soybean oil — and a coconut oil supplemented with stigmasterol [8].
The genes with altered activity were involved in processes such as inflammation and insulin signaling, and signaling pathways important in anxiety, depression, and Alzheimer’s.
One such gene was the Oxt gene, which generates oxytocin. Levels of this hormone, which also has been associated with obesity, were reduced in the hypothalamus and appeared to lead to an increase in glucose sensitivity — an indicator of diabetes.
The Oxt gene is associated with neurological, metabolic, and inflammatory diseases that showed increased activity in both soybean oil diets.
In additional experiments, the scientists confirmed that the impact of soybean oil on the hypothalamus was not linked with linoleic acid or stigmasterol.
Learn more about the 4x4x48 challenge and the effects of soybean oil by clicking here 👇
TIMESTAMPS:
00:00 – Intro 00:37 – Episode introduction 01:56 – 4x4x48 Challenge 04:47 – Fight for the Forgotten Donations 07:48 – We’re not marathon runners 10:00 – Refined Grains 15:01 – Mediterranean Diet 17:07 – Breakfast cereal consumption 21:21 – Effects of Soy Bean Oil 26:59 – The problem is our diet and lifestyle 34:32 – Not going the artificial route 35:47 – No animals in the future? 37:06 – Industrial Seed Oils 39:36 – A Study on Mice 42:03 – Epigenetics 44:16 – Results of the Study 45:50 – Reflect on your diet 48:00 – It’s a Great Episode!
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