Hands up anyone that understands the biochemistry even at the level Brad Marshall explains it? 🦗 Yeah I thought so. (Even if there is no one yet reading my blog I still think it would still be 🦗s with lots of people reading EasyTCD!)
I’ve been trying to use sketchnoting to better understand anything I’m seriously trying to learn. I do blame Brad for this as he’s the one that has made me feel very uneducated even after a couple of years trying to understand “ketoscience”. That’s simple in comparison with all the Peter Hyperlipid/Paul Saladino/Brad Marshall gooblydygook. Anyway I wanted to share my sketchnotes for those who may find it easier. It has helped me process what I have read and I started sketchnoting after I read the ROS Theory of Obesity or the “Start Here” series found on Fire In a Bottle.
So if you want to follow along here is the series about SCD1 Theory of Obesity – https://fireinabottle.net/category/the-scd1-theory-of-obesity/ (come back when you have finished or get stuck!)
I did my sketchnotes for Parts 1 and 2 of the theory on the one evening and then Part 3 was done after… as I had already done my sketchnotes on 1 and 2 before Brad published Part 3.
I’m posting scans of my Sketchnotes (I don’t know how to do digital notes yet esp if I’m reading off my laptop and trying to take notes at the same time… ). I’ll narrate my notes in the captions as it may help you read my handwriting (there’s a reason someone likened it to chicken scratch and why I tend to prefer typing).
Why People Get Fat
Saturated fat feeds mitochondria.
Don’t eat PUFAs, minimise MUFAs (both UFAs are unsaturated fatty acids)
Increase your Saturated Fats especially Stearic Acid (which is a 18 carbon chain length fatty acid)
All unsaturated fats decrease SCD1 production
So reduce intake of unsaturated fatty acids, increase fatty acids and then reduce the SCD1 activity.
Some SCD1 Inhibitors (ie help fat loss) includes:
- Berberine and CLA (combo of Berberine and CLA seems has some synergy)
- Gynostemma pentaphyllum or G. Pentaphyllum [you can just get the Jiaogulan tea – it’s cheap from a Chinese/Asian Grocery store and I have some tea that is called “Longevity Tea” which has it as the key ingredient]
- Cyclopropene Fat/Sterculic Acid
Fats that are the end product of SCD1 so inhibit it:
- Palmitoleic Acid (Omega-7)
- Conjugated Linoleic Acid (CLA)
- EPA + DHA
You can feed your mitochondria from either dietary or your stored body fat.
Leptin is released from your fat cells. There is a inverse relationship between your insulin and leptin. Leptin helps decrease/use fat while insulin stores fat.
SCD1 is the control mechanism of the saturation of fat and will help put fat into long term storage or burn it.
Long Chain Saturated Fats become Long Chain Monosaturated Fats (MUFAs) in the body. e.g. stearic acid becomes oleic acid and palmitic acid becomes palmitoleic acid.
Your body NEEDS some MUFA but creates its own via SCD1.
A fat person can create a lot of SCD1. The fatter a person is the more leptin they should be producing.
If someone’s fat is mostly saturated then there is a lot of leptin which helps burn fat and increases ROS and reduces SCD1. In this cycle, you burn fat which starts goes into (?) ROS and that effectively reduces SCD1 which increases saturated fat which goes back to ROS etc. This in my mind is the “good” cycle.
In the Bad Cycle, unsaturated fat still increases leptin but it’s too weak to burn fat (that’s meant to be a melting ice cube!) and that means ROS is too weak and increases SCD1 which makes more unsaturated fats…
Another note I have is the Oleic to Stearic Acid ratio (or the 18:1n9 to 18:0 ratio) aka Desaturate Index should be somewhere lower than 1.6 and it was noted that Brad’s was 2.1 at the time of his writing of Parts 1 and 2. It has since decreased to an impressive 1.63 (4 December 2020).
Panel 4: Brad likes “testing” his theory with different groups of people…
- People who eat low fat but high starch (think China) have a tendency to lean-ness as the saturated fat they create and burn off is from starch.
- High fructose/sugar with low fat (think Native Americans who were eating maple syrup) will tend to fat as the fat will be stored.
- Hunters/meat eaters tend to leanness as they get their saturated fat from diet. Any increase in insulin will up regulate SCD1 but it’s also supressed from CLA from their diets.
- Croissants! It has to have a 🥐 element right? Starch + Butter or the French diet tends to leanness. There is again CLA effects and the fat from diet is saturated fats.
- SAD or the Starch and Oil diet creates fat and post obese people 😑. There is an unfortunate feedback loop of unsaturation and they can’t saturate their fat.
Part 3 was published a day or so after I did my first series of sketchnotes…
The question is — what about MUFAs? It depends on if it’s dietary or from body fat…
Starch via de novo lipogenesis creates saturated fat which increases SCD1 (which is bad right? at least that’s what is going on in my head…) but that’s for balance (as otherwise your body would just be a block of tallow and make you unable to move?)
Increased MUFAs (eaten) will need to be saturated for your body to be in balance… but the body doesn’t have an enzyme to saturate the fat… but it does have OEA as a signal. And OEA sounds magical! It helps saturate fat in the liver and also moves fat around in the body. It decreases appetite, helps metabolise (that’s “move” in layman terms!) and decreases SCD1.
Unsaturated Fat in the body does increase leptin but at a reduced temperature… which leads to more fat.
Saturated Fat in the body increases leptin too! but in this case at a higher body temperature and that burns fat!
Last panel (6):
Imagine a caveman (person?) eating potatoes and bone marrow (which is MUFA and not Saturated Fat!!). This increases glucose and insulin from the starch. The MUFAs go into the fat cell and excess spills over and gets taken up by the liver and through de novo lipogenesis creates triglycerides which also cycles back through the liver and does this cycle.
Despite this cycle… Brad recommends that if you are fat… don’t eat dietary MUFAs… at least not olive oil but bone marrow gets a pass as it’s high in SCD1 supressing agents such as CLA and palmitoleic acid.
So based on all of that – as in parts 1, 2 and 3 this is my conclusion to lose fat:
🚫 No “extra” PUFAs eaten
👍 Saturated Fats – you want to increase your ratios
⏬ Minimise ingested MUFAs unless it’s from a whole food source likely to have SCD1 inhibitors (such as beef marrow)
🆙 Try SCD1 inhibitors
I’m trying Berberine as a supplement and have CLA on order. I also have some Jiaogulan tea at home from my “adaptogen” stage of my life so will try having that every so often.