Pricey Mark: Homocysteine, Some Kefir Questions, and the Stress of Worrying

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For right now’s version of Pricey Mark, I’m answering a bunch of questions from readers. The primary one considerations one other inflammatory marker, homocysteine. How might CRP be low however homocysteine be excessive? What might trigger that? Subsequent, I reply a barrage of kefir questions, together with ones on kefir carb counts, pasteurized kefir, and water and coconut kefir. Lastly, I handle the elephant within the room: stressing out about your food regimen.

Let’s go:

How do Homocysteine ranges determine on this equation? I’ve C-reactive protein beneath 1, however Homocysteine ranges of 15, barely excessive. Appears odd one so low and one a bit excessive.

Each point out elevated irritation, however they will have totally different causes. There are various nutrient deficiencies and interactions that go into elevated homocysteine ranges—that’s why they point out irritation. What are they?

All of it comes all the way down to methionine. That’s the important amino acid most considerable in muscle meats, the one most of you might be getting a ton of if you happen to’re consuming a typical Primal, keto, or carnivore food regimen. We use it to carry out mobile communication, regulate gene expression, restore cells, and construct new tissue. It does some actually vital stuff, but it surely wants a number of totally different co-factors to work correctly.

B12 and Folate—Vitamin B12 is a significant one. So is folate. In truth, I lumped them collectively in a single part as a result of they’re co-dependents. Vitamin B12 requires folate to do its job. Folate requires vitamin B12 to do its job. Each nutritional vitamins are vital co-factors for methionine to do its vital mobile work. With out both one, methionine builds up and contributes to homocysteine.

They even examined this in a managed human trial. Giving a giant dose of methionine with out growing B12 or folate elevated homocysteine ranges. Supplementing with B12 and folate protected towards the methionine-induced improve in homocysteine.

Riboflavin—Some groups may need extra riboflavin to deal with homocysteine levels.

Glycine—After teaming up with the B-vitamins to do the gene expression and mobile restore/buildup, any extra methionine combines with glycine to kind glutathione. That’s the physique’s major antioxidant, and it’s very useful to have. In case you have low glycine ranges/consumption, then any leftover methionine goes into the homocysteine cycle.

B6—Vitamin B6 can be used to mop up and convert into glutathione any extra methionine after methylation.

Betaine—Just like glycine, betaine acts as a buffer for extra methionine. In truth, excessive intakes of methionine deplete the physique of betaine, whereas supplementing with betaine reduces homocysteine levels.

Choline—Choline is one other methionine buffer. Excessive methionine will increase the necessity for choline, whereas satisfactory choline or supplementation reduces homocysteine.

Should you’re lacking these co-factors, methionine fails to help with mobile communication, gene expression, mobile restore, or new tissue formation. As a substitute, it generates homocysteine.

For a primer on acquiring satisfactory B-vitamins, read this post. Meat of all types, eggs, organ meats, seafood, dairy, green vegetables, and even legumes are methods to acquire them.

For a primer on acquiring satisfactory glycine, read this post. You will get it via collagen, gelatin, bone broth, or bone-in, skin-on meats with loads of gelatinous connective tissue.

To get sufficient betaine, embrace some beets and/or spinach in your food regimen. Wheat germ is the very best supply, however most of you aren’t consuming wheat germ (nor would I like to recommend you begin).

To get choline, eat egg yolks. That’s the one finest supply. Should you’re not going to eat betaine-rich meals (beets, spinach, wheat), eat further choline; you may make betaine from choline.

Isn’t there a comparatively great amount of carbs in kefir, when consumed in amount?

The fermentation course of digests a lot of the lactose current in milk. The sourer the product, the decrease the residual lactose. The sweeter the product (and even simply much less bitter), the upper the residual lactose. At any fee, I wouldn’t fear an excessive amount of concerning the carb content material of kefir. It’s assuredly decrease than marketed, and doubtless low sufficient for even keto eaters to include no less than a bit of.

There are even lactose-free kefirs that shall be undoubtedly near-zero in carbs. If that’s the case, will probably be prominently displayed on the label.

Mark, don’t they no less than partially”clear up” kefir? Does it actually comprise all that great things, or is pasteurized?

Industrial kefir makes use of pasteurized dairy, however the fermentation takes locations after pasteurization. This implies the completed product is fermented with residing micro organism (and yeast, within the case of kefir).

I’ve by no means seen a business kefir that pasteurized after fermentation. Should you’re frightened, you possibly can all the time get your own kefir grains and make your own kefir. It’s fairly straightforward and scrumptious.

Kefir – I simply did a check of dairy and it undoubtedly offers me a response. I’d like to learn your tackle water kefir although I’m not happy that the recipes use sugar. What about coconut milk kefir?

Don’t fear about water kefir that makes use of sugar. All of the sugar will get consumed by the kefir grains, leaving little to no residual sugar for you. You may inform by the style (and I admit I’m no fan/knowledgeable of water kefir, solely as a result of I can tolerate dairy kefir). If it’s candy, it accommodates sugar. If not, it doesn’t. Even when it has some sugar left, it’ll be far lower than indicated on the label.

Coconut milk kefir is an effective choice too. Once more, I desire the dairy kefir, however I see nothing improper with coconut milk kefir. I even put up a coconut milk kefir recipe a while in the past.

Humorous you talked about to drink bone broth (for the glycine) to assist with sleep. I’ve been keto-carnivore for 9 months and just lately realized that the excessive degree of histamines in bone broth was giving me insomnia. I can eat most meals that comprise a reasonable degree of histamines, however canned fish and long-cooked bone broth have derailed my sleep on carnivore.

If that’s the case, straight glycine can work. That’s what a number of research actually used to improve sleep in humans—remoted glycine.

Collagen might also give you the results you want.

May all this be an excessive amount of fear from being obsessive about checking if they’re doing the keto food regimen “proper” ?

Ha! Yeah. That’s the difficulty with a sure subset of the Primal/keto crowd. Worrying about each little factor till it turns into a stressor. Ketone numbers operating via the pinnacle as you lie awake. Waking up at 2 AM to check your urine. “Did I keep in mind to Amazon Prime the MCT oil?” Questioning “Is the olive oil in my canned sardines actually the best high quality olive oil?”

Then there’s the true traditional: stressing out concerning the stress you’re inducing from worrying about your food regimen. Educate your self, however don’t overlook to take pleasure in life. There’s solely a lot diligence we are able to orchestrate with out shedding the forest via the timber.

That’s it for right now, everybody. Take care and be nicely, and ensure to depart any feedback or questions down under.

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