3

votes

Hack Richard Nickoley's Protocol for paleo induced poor sleep, high LDL, insulin resistance and more

Answered on August 19, 2014
Created July 03, 2013 at 9:28 PM

What do you paleo hackers think of Free The Animal's www.freetheanimal.com resistant starch experiments?

Richard has prompted dozens of people to experiment with different levels of resistant starch to promote almost instant gut health. N=1's have shown reports of better sleep, better cholesterol, better blood glucose control, better bowel movements, and better stamina. The secret seems to lie in the resistant starch. It clinically improves insulin sensitivity and absorption of magnesium while bolstering gut microbes, who in turn produce butyrate and Vit K2. The gut microbes also are credited with producing optimal levels of serotonin which results in the best sleep possible and a more regulated use of glucose preventing nighttime gluconeogensis and a cortisol awakening event.

His recommendations for RS are green bananas, legumes, corn tortillas and straight raw potato starch if you really want to boost RS levels.

Is he on to something? Or just another dead-end?

There's like 10 parts to this series, here's the latest two: http://freetheanimal.com/2013/07/the-fta-resistant-starch-trial-n75.html#comment-950714591 http://freetheanimal.com/2013/06/resistant-starch-now-we%E2%80%99re-getting-somewhere-part-2-35-links-to-research.html

048dd52752c45129c1212bfffb37ca72

(3150)

on July 06, 2013
at 07:00 PM

Not in detail, some of the things he mentioned I didn't like them a lot with the current glass I look food at right now but... if it served so well to him I consider it's worth giving a look at it at least. For instance I just read a Matt Stone book and some things suggested got me like WTF?! like 70% of the book but from the other 30% I got interesting concepts that might become gold... you never really know.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on July 06, 2013
at 06:23 PM

Have you looked at his diet? Disgusting!

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:26 PM

Read his blog--he is onto something! RS is not a weight-loss bullet, but a building block in setting the stage for weightloss!

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:25 PM

There are many other ways to get RS than raw potatoes! RN is exploring it in his blog: http://freetheanimal.com/2013/07/the-fta-resistant-starch-trial-n75.html#comment-953763501 Some unlikely sources; potato starch and dried plantains, seem to be the ticket to the amount of fiber+RS our guts need to thrive. Artichoke and sunchokes contain inulin--a great prebiotic. Konjac contains RS, but only a tiny bit. This is part of the problem! Nobody knows what foods are high in fiber and RS. A LC Paleo diet is probably just as bad a diet for gut microbes as SAD.

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:20 PM

Your answer is completely valid from a CW standpoint, but I think completely wrong. Gut flora can be manipulated easily when fed properly. A diet of sugar, oil, and fat feeds the pathogenic strains of bacteria. When ample fiber is present in the diet, beneficial strains out-pace the harmful strains. They are completely diet-dependant! If you could eat enough plant fiber, such as inulin and oligosaccharides, you would not need any RS. Unfortunately, these fibers seem to be limited in usefulness at about 5g/day. Studies show we need 35-50g/day! Called the 'carbohydrate gap'. It's real!

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:13 PM

I figure, too, that a call to increase RS in the diet will be met with 'meh' by the general public, but that goes a long way towards understanding why we have so many problems that start from impaired gut flora. The USDA recommendation for 'fiber' is about 35g/day, hardly anyone gets that much. RS-rich foods seem to be a better source of fiber and are completely used by gut flora--that can't be said about 'fiber' in general, much of which is unusable by anything and passes through in tact.

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 02:48 AM

Funny thing, tho, it's not a diet, more a supplement like K2 and D. A supplement for good gut bacteria. He showed study aftyer study that we need about 40g of fiber, but if it comes from resistant starch it leads directly to an increase in beneficial bacteria--regular plant fiber feeds everything-good and bad, or so it would seem from the research.

44348571d9bc70c02ac2975cc500f154

(5853)

on July 05, 2013
at 04:20 AM

Yes, especially artichoke is a good vegetable for all sorts of fiber. But they are so expencive here that it doesnt make sense.

3491e51730101b18724dc57c86601173

(8395)

on July 04, 2013
at 07:21 PM

Couldn't you get RS from vegetables like artichoke, sunchokes, konjac (shiratake noodles), etc?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 04, 2013
at 06:19 PM

Just the latest in faddish diets Richard has latched onto...

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4 Answers

2
576dc803ed0dfa3616509e20f515d070

on July 04, 2013
at 04:26 PM

Not that i have anything against resistant starch but is there any point to it? Is it not just effectively the same as fiber? Maybe a benefit to peoples who eat lots of starch but not much fiber etc.

Does resistant starch act as a prebiotic/fiber? If so are there not better sources of prebiotics/fiber than the above mentioned food sources? Is there really any need to eat unripe bananas or raw potato?

I know there is a connection between fiber/prebiotics/gut flora and Serotonin and Melatonin but it works both ways i think and this protocol could also end up achieving the opposite to what is wanted. Something to do with interfering with Tryptophan uptake etc, which is invovled with said Serotonin and Melatonin.

People with malabsorption disorders and similar, such as the above person who is FODMAPS-intolerant, i think end up having "too much" gut-flora or too much of the wrong types anyway, so giving them more substrate isn't a good thing. As far as i am aware it is very difficult to target "good" bacteria/gut-flora rather than "bad" bacteria.

I think this is why some people report success with probiotics/prebiotics and some don't. I am almost certain i have too much of the not so great gut-flora happily using me as a home and getting them to leave peacefully seems to be very difficult. Starving them without starving myself doesn't really work and i don't really want to get the heavy handed bailiffs in either [antibiotics]. I ate cabbage last night and those little critters have been on a massive bender ever since, you think they would tire out eventually.

That all being said no doubt this will work for some people, just seems a long winded/unnecessary way of going around things.

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:20 PM

Your answer is completely valid from a CW standpoint, but I think completely wrong. Gut flora can be manipulated easily when fed properly. A diet of sugar, oil, and fat feeds the pathogenic strains of bacteria. When ample fiber is present in the diet, beneficial strains out-pace the harmful strains. They are completely diet-dependant! If you could eat enough plant fiber, such as inulin and oligosaccharides, you would not need any RS. Unfortunately, these fibers seem to be limited in usefulness at about 5g/day. Studies show we need 35-50g/day! Called the 'carbohydrate gap'. It's real!

1
048dd52752c45129c1212bfffb37ca72

on July 04, 2013
at 12:00 PM

Yesterday I just saw a similar thing from another blogger. I read about his bio and he seems to be gone through some many diets, supps, health issues, etc that I found it to be of some credit.

http://selfhacked.wordpress.com/2013/06/15/the-resistant-starch-diet-the-most-effective-diet-for-weight-loss/

Will have a look at all this when I can, I think they might have a point. At least is worth knowing about.

048dd52752c45129c1212bfffb37ca72

(3150)

on July 06, 2013
at 07:00 PM

Not in detail, some of the things he mentioned I didn't like them a lot with the current glass I look food at right now but... if it served so well to him I consider it's worth giving a look at it at least. For instance I just read a Matt Stone book and some things suggested got me like WTF?! like 70% of the book but from the other 30% I got interesting concepts that might become gold... you never really know.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on July 06, 2013
at 06:23 PM

Have you looked at his diet? Disgusting!

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:26 PM

Read his blog--he is onto something! RS is not a weight-loss bullet, but a building block in setting the stage for weightloss!

1
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on July 03, 2013
at 09:48 PM

Meh. I'm sure just about any hack will help some folks.

I experience the same benefits listed above on a ketogenic diet with almost no fiber.

Since I am FODMAPS-intolerant, it works for me.

Peter @ Hyperlipid has some interesting blog posts about fiber/resistant starch and gut bacteria:

http://high-fat-nutrition.blogspot.com/search?q=Fiber

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:13 PM

I figure, too, that a call to increase RS in the diet will be met with 'meh' by the general public, but that goes a long way towards understanding why we have so many problems that start from impaired gut flora. The USDA recommendation for 'fiber' is about 35g/day, hardly anyone gets that much. RS-rich foods seem to be a better source of fiber and are completely used by gut flora--that can't be said about 'fiber' in general, much of which is unusable by anything and passes through in tact.

0
44348571d9bc70c02ac2975cc500f154

(5853)

on July 04, 2013
at 11:29 AM

I would not eat potato raw, but yes, RS is beneficial, propably not a magic bullet tho.

3491e51730101b18724dc57c86601173

(8395)

on July 04, 2013
at 07:21 PM

Couldn't you get RS from vegetables like artichoke, sunchokes, konjac (shiratake noodles), etc?

44348571d9bc70c02ac2975cc500f154

(5853)

on July 05, 2013
at 04:20 AM

Yes, especially artichoke is a good vegetable for all sorts of fiber. But they are so expencive here that it doesnt make sense.

61a27a8b7ec2264b1821923b271eaf54

(3175)

on July 06, 2013
at 05:25 PM

There are many other ways to get RS than raw potatoes! RN is exploring it in his blog: http://freetheanimal.com/2013/07/the-fta-resistant-starch-trial-n75.html#comment-953763501 Some unlikely sources; potato starch and dried plantains, seem to be the ticket to the amount of fiber+RS our guts need to thrive. Artichoke and sunchokes contain inulin--a great prebiotic. Konjac contains RS, but only a tiny bit. This is part of the problem! Nobody knows what foods are high in fiber and RS. A LC Paleo diet is probably just as bad a diet for gut microbes as SAD.

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