How to Take Niacin Without Getting Diabetes | Chris Masterjohn Lite #140

00:10:43
https://www.youtube.com/watch?v=76mrnovnGQ4

Sintesi

TLDRDr. Chris Masterjohn explique ki jan pou pran niacin pou jere nivo kolestewòl san ogmante risk pou devlope dyabèt. Li konseye pou pran niacin ak yon repa ki gen anpil idrat kabòn, e pou evite manje idrat kabòn pou twa a sis èdtan apre itilize niacin. Sa a baze sou reyaksyon kò a ak niacin, ak risk pou dyabèt ki asosye ak itilize niacin nan tan ki pa kòrèk. Yon kote ki pi bon pou yon moun manje lè yo pran niacin se pou yo manje yon bagay ki gen anpil idrat kabòn nan premye de zè apre yo pran medikaman an, ak pito swiv yon rejim fèt ak jèn apre sa pou kenbe sante yo.

Punti di forza

  • 💊 Pran niacin ak yon repa ki gen anpil idrat kabòn.
  • ⏰ Evite idrat kabòn nan twa a sis èdtan apre pran niacin.
  • 🍽️ Recommande pou jèn apre pran niacin pou sante.
  • 🔬 Sa a baze sou reyaksyon kò a ak niacin, bezwen plis rechèch.
  • 💡 Niacin pa ta dwe premye solisyon an pou contrôle kolestewòl.
  • 📉 Sèvi ak niacin sèlman si rejim ak style de vi pa ase.
  • ⚖️ Balans nan manje yo enpòtan pou evite maladi.
  • 📚 Resous adisyonèl disponib sou sit web Dr. Chris Masterjohn.
  • 🎧 Podcast sou niacin ak lòt sante.
  • 👍 Siveye nivo kolestewòl ak sante avèk niacin.

Linea temporale

  • 00:00:00 - 00:05:00

    Dr. Chris Masterjohn discusses the safe use of niacin for cholesterol management while avoiding diabetes. He emphasizes that niacin shouldn't be the first choice and suggests that diet and lifestyle should be prioritized. However, he acknowledges that for some individuals, particularly those with genetic predispositions, niacin may be necessary. A crucial approach to mitigate diabetes risk involves mindful carbohydrate management around niacin intake, specifically recommending a high-carbohydrate meal with the niacin, followed by a fasting period.

  • 00:05:00 - 00:10:43

    Masterjohn outlines the metabolic effects of niacin. In the initial two hours post-intake, niacin suppresses free fatty acids, leading to higher carbohydrate oxidation. However, this shifts, causing a rebound effect with elevated fatty acids from three to six hours post-intake, reducing carbohydrate utilization. Masterjohn stresses the importance of avoiding carbohydrates during this rebound period, suggesting fasting instead. He highlights that habitual carbohydrate snacking during this time likely contributes to diabetes risk associated with niacin. The key takeaway emphasizes having a meal rich in carbohydrates when taking niacin and avoiding snacks, particularly carbohydrates, in the subsequent hours.

Mappa mentale

Video Domande e Risposte

  • What is niacin used for?

    Niacin is used to manage cholesterol levels.

  • How can niacin lead to diabetes?

    Taking high doses of niacin can lead to increased diabetes risk, especially if carbohydrates are consumed at the wrong times.

  • What should you eat when taking niacin?

    You should take niacin with a high-carbohydrate, low-fat meal.

  • What should you avoid after taking niacin?

    Avoid snacking on carbohydrates in the three to six hours post niacin intake.

  • Is fasting recommended after taking niacin?

    Yes, fasting is preferred in the three to six hours after taking niacin.

  • What does Dr. Masterjohn suggest if you snack after taking niacin?

    Don't snack on carbohydrates during the post niacin period to prevent diabetes risk.

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Scorrimento automatico:
  • 00:00:00
    This is how to take niacin for your
  • 00:00:02
    cholesterol without getting diabetes.
  • 00:00:05
    Hi. I'm Dr. Chris Masterjohn of
  • 00:00:07
    chrismasterjohnphd.com, and this is
  • 00:00:10
    Chris Masterjohn Lite, where the name of the game is
  • 00:00:11
    "Details? Shmeetails. Just tell me what works!"
  • 00:00:13
    And today we're going to talk about how to take
  • 00:00:16
    niacin for your cholesterol levels in a way
  • 00:00:18
    that won't give you diabetes.
  • 00:00:20
    So, in the last episode I talked about how
  • 00:00:21
    I don't believe that niacin should be the first
  • 00:00:26
    approach for anyone in controlling their cholesterol.
  • 00:00:29
    I think diet and lifestyle should lead
  • 00:00:31
    the way, but I do think that there are
  • 00:00:33
    some people mostly for genetic reasons where
  • 00:00:35
    diet and lifestyle is not going to cut it,
  • 00:00:39
    and niacin may make sense. And I believe
  • 00:00:42
    that some people are going to be
  • 00:00:44
    using niacin whatever my opinion is, and
  • 00:00:46
    so if people are going to be using niacin,
  • 00:00:48
    I think it's good to discuss how to do
  • 00:00:50
    so safely. And what I want to talk about
  • 00:00:53
    today specifically is how to modulate
  • 00:00:55
    your carbohydrate and fat intake,
  • 00:00:57
    and how to modulate when you're fasting, and when
  • 00:01:01
    you're snacking in a way that in theory
  • 00:01:05
    should completely prevent niacin from
  • 00:01:08
    causing diabetes. As I mentioned in the
  • 00:01:11
    last episode, it looks like for every seven
  • 00:01:14
    people we save from heart disease, we're
  • 00:01:15
    going to give three people diabetes when
  • 00:01:18
    we're looking at the niacin data.
  • 00:01:20
    So, how to prevent diabetes when you're taking
  • 00:01:24
    high-dose niacin is a very important
  • 00:01:27
    topic. This is something that Alex Leaf
  • 00:01:30
    and I discussed on the podcast that we
  • 00:01:33
    did together that was split up into two
  • 00:01:35
    parts totaling three and a half hours on
  • 00:01:37
    niacin. I'll link to that in the
  • 00:01:39
    description of this episode, and what I'm
  • 00:01:40
    about to present to you is actually
  • 00:01:42
    Alex's idea, not mine, but it's a great idea,
  • 00:01:46
    so I want to share it on this channel, and
  • 00:01:47
    I'll link to Alex's blog post about this in the
  • 00:01:51
    description as well. If you're watching
  • 00:01:53
    the video version of this, you can now
  • 00:01:56
    see on the screen some data from Alex's
  • 00:01:58
    blog post about what happens to free
  • 00:02:01
    fatty acids and to carbohydrate and fat
  • 00:02:04
    oxidation when you take high-dose niacin
  • 00:02:06
    If you're just
  • 00:02:08
    listening along on the audio, you won't
  • 00:02:10
    be able to see the graphs, but I'll try
  • 00:02:12
    to explain in a way where it makes sense
  • 00:02:15
    to everyone. So, in the first two hours after
  • 00:02:18
    you take a dose of niacin, it suppresses
  • 00:02:20
    your free fatty acids. That means that
  • 00:02:23
    your circulating fat is very low. Your
  • 00:02:26
    body is going to use either fat or
  • 00:02:29
    carbohydrate for its main fuel. So in
  • 00:02:31
    those first two hours after niacin, if
  • 00:02:34
    your body is suppressing the release of
  • 00:02:37
    fat, it's going to preferentially burn
  • 00:02:39
    carbohydrate. On the right here what
  • 00:02:42
    we're seeing is carbohydrate oxidation
  • 00:02:45
    spiking in the one to two hours after
  • 00:02:49
    niacin therapy. On the flip side, after
  • 00:02:53
    the two and a half-hour mark starting
  • 00:02:56
    around the three-hour mark, we had this
  • 00:02:58
    enormous rebound where the free fatty
  • 00:03:01
    acids go higher than they would
  • 00:03:03
    otherwise be. And so in the three- to
  • 00:03:07
    six-hour period after we take niacin, we have
  • 00:03:11
    an enormous release of fat where, shown
  • 00:03:15
    on the right, carbohydrate oxidation is
  • 00:03:17
    brought down even lower than baseline.
  • 00:03:22
    In other words, here we have the carbohydrate
  • 00:03:25
    oxidation where we had not taken the
  • 00:03:29
    niacin yet. It's even lower at the five-
  • 00:03:32
    to six-hour mark. So basically you're
  • 00:03:36
    really good at using carbohydrates in
  • 00:03:38
    the two hours after you take niacin, and
  • 00:03:41
    you're really terrible at using
  • 00:03:44
    carbohydrates in the three to six hours
  • 00:03:47
    after you use the niacin. Now, Alex and I
  • 00:03:51
    didn't come to 100% agreement on the
  • 00:03:55
    implications of this, but we are both in
  • 00:03:57
    agreement that it makes a lot of sense
  • 00:04:00
    to eat a high-carbohydrate meal when you
  • 00:04:04
    take the niacin. So, you could take the
  • 00:04:07
    niacin and eat that high-carbohydrate
  • 00:04:09
    meal basically anywhere in the next two
  • 00:04:11
    hours, but I would recommend taking the
  • 00:04:14
    niacin and the high-carbohydrate meal at
  • 00:04:17
    the same time, in part because I think
  • 00:04:20
    taking niacin with food is protective
  • 00:04:23
    against some of the negative effects
  • 00:04:25
    on the liver that I'll talk about in a
  • 00:04:26
    future episode. So, we take the niacin, and
  • 00:04:29
    we take it with a high-carbohydrate meal.
  • 00:04:32
    Then Alex and I were definitely both in
  • 00:04:35
    agreement that the last thing that you
  • 00:04:38
    would want to do is from the three- to
  • 00:04:42
    six-hour mark when you are burning, when
  • 00:04:45
    you have this enormous release of fat,
  • 00:04:47
    the last thing you want to do is put
  • 00:04:48
    more carbohydrate into the system. So we
  • 00:04:51
    are in total agreement that you do not
  • 00:04:54
    want to eat any carbohydrates in the
  • 00:04:57
    three- to six-hour window and we are,
  • 00:05:01
    I believe we're both in agreement that
  • 00:05:04
    probably the main reason that one out of
  • 00:05:07
    43 people who take high-dose niacin will
  • 00:05:10
    develop diabetes from it is because
  • 00:05:13
    people are habitually snacking on
  • 00:05:15
    carbohydrate. And that carbohydrate while
  • 00:05:18
    it's great in the two hours post niacin therapy
  • 00:05:20
    is just utterly terrible for
  • 00:05:23
    you in the three to six hours post, the
  • 00:05:26
    three- to six-hour mark post niacin.
  • 00:05:30
    The one place where Alex and I didn't come
  • 00:05:32
    to total agreement was that Alex thought
  • 00:05:34
    that it might be a good time to eat fat
  • 00:05:37
    in the three to six hours post niacin
  • 00:05:40
    window, and my feeling is that if you eat
  • 00:05:43
    fat in that window, you're just going to
  • 00:05:45
    aggravate the effects of the free fatty
  • 00:05:48
    acid rebound and just get a double dose
  • 00:05:50
    fat bomb in that time period that is not
  • 00:05:52
    going to be good for your blood lipids
  • 00:05:54
    or your metabolic health. So both of us
  • 00:05:58
    agree that the ideal thing would be to
  • 00:06:01
    fast during that period. In other words,
  • 00:06:03
    eat the high carbohydrate meal when you
  • 00:06:06
    take the niacin and then don't eat
  • 00:06:09
    anything for the next six hours. Whether
  • 00:06:12
    it's okay to snack on something fatty in
  • 00:06:15
    the three- to six-hour post niacin period
  • 00:06:17
    I think is up for debate, but I lean on
  • 00:06:20
    the edge of you're probably nullifying the
  • 00:06:22
    entire point of taking niacin in the
  • 00:06:24
    first place if you're going to snack on
  • 00:06:26
    something fatty in the three- to six-hour
  • 00:06:29
    period. So, key takeaway is when you take
  • 00:06:32
    the niacin, take it with a
  • 00:06:34
    high-carbohydrate, low-fat meal. In the three-
  • 00:06:36
    to six-hour window after you take the
  • 00:06:39
    niacin, my preference would be that you
  • 00:06:41
    fast and that you don't snack on anything, but the
  • 00:06:44
    absolutely last thing that you should do,
  • 00:06:46
    the one thing that you should totally,
  • 00:06:48
    totally, totally not ever do when you're
  • 00:06:51
    on niacin therapy is snack on carbs in
  • 00:06:54
    the three- to six-hour period after you
  • 00:06:57
    take the niacin pill. Right now this is
  • 00:07:00
    based on theory. It would need testing to
  • 00:07:03
    see if this actually works to prevent
  • 00:07:05
    the diabetes. My suspicion is that Alex
  • 00:07:08
    is right and it would. So for now until
  • 00:07:11
    there's further research, I believe this
  • 00:07:13
    is how you take niacin without
  • 00:07:15
    getting diabetes.
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Tag
  • niacin
  • cholesterol
  • diabetes
  • health
  • nutrition
  • diet
  • carbohydrates
  • fasting
  • lifestyle
  • metabolism