Weekly Roundup #1

I find my available time quite reduced due to my prioritizing further research into the IF90 protocol, keeping the program bot updated, writing a new Android app, keeping the four-week free program going and so on.

Please scroll down to continue reading.

Because of this, I haven’t been able to write as much as I’d like. I did realize though that I do continue reading all week, and it might be interesting if I would share that reading with you each week.

So let’s give this a shot, shall we? We’ll start slow this week with three headings. If you like this format, I’ll include more next week onward.

Chronic Kidney Disease and Protein, Fat Intake

As per this study, the right macro-nutrient intake, including relatively high protein content and relatively low fat content may causally reduce the risk of Chronic Kidney Disease (CKD) in most people.​1​

Causally means, that the mentioned elements actually cause (or not) the outcome mentioned, and are not mere co-relations, which may or may not be significant.

High Protein Diet and Diabetes

As this study found, a high protein diet increases GLP-1 and GIP secretion, which results in improved insulin sensitivity and enhanced beta cell function, when compared to a high carbohydrate diet. Additionally, high a protein diet also appears to reduce Ghrelin secretion and reduce hunger more effectively than a high carb diet.​2​

To clarify: GLP-1 and GIP are hormones that help blood sugar control through various mechanisms. Beta cells here refers to pancreatic cells that produce insulin in response to high blood sugar levels. Ghrelin is a hormone that causes and increases our feelings of hunger.

Transactional Analysis

This is a concept by Eric Berne that attempts to explain individual behaviour as well as interpersonal interaction and communication. It is based on the slotting of ego states into three high level categories – Parent, Adult and Child.​3​

I thought it was very interesting.


  1. 1.
    Park S, Lee S, Kim Y, et al. Causal effects of relative fat, protein, and carbohydrate intake on chronic kidney disease: a Mendelian randomization study. The American Journal of Clinical Nutrition. Published online February 10, 2021. doi:10.1093/ajcn/nqaa379
  2. 2.
    Stentz FB, Mikhael A, Kineish O, Christman J, Sands C. High protein diet leads to prediabetes remission and positive changes in incretins and cardiovascular risk factors. Nutrition, Metabolism and Cardiovascular Diseases. Published online December 2020. doi:10.1016/j.numecd.2020.11.027
  3. 3.
    Berne E. Principles of transactional analysis. Indian J Psychiatry. 1996;38(3):154-159. https://www.ncbi.nlm.nih.gov/pubmed/21709849

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