Karthik Unscripted: 20 Years of Thoughts and Insights: Decode Your Health

#595

Personal Update:- I met Dr Mascharanes as scheduled today (A day before my birthday) for followup. Post X-Rays, he has cleared me; I am all good to go for normal/ routine life. I feel a bit weak still (I struggled to get up post falling flat at the temple, on way back; the stab of pain on shoulder was immense!). hahahh! I was warned, that wearing this cap would make the doctor Angry and he would suggest second round surgery or give 20% discount on fee !!!

Introduction: The Hidden Truth About Modern Health

What if I told you that the sugar in your morning coffee, the stress of your day, and the sedentary hours you spend in front of a screen are shaping your health in ways you can’t see? While visible weight often gets the spotlight, it’s the invisible fat and internal health markers—especially liver fat, insulin resistance, and stress—that hold the real keys to wellness.

Dr. Robert Lustig’s eye-opening research on fructose, fats, and the metabolic chaos of modern lifestyles brings clarity to these hidden dangers. Let’s dive into the misunderstood world of fructose, fat, and the 5S Framework: Sleep, Sugar, Salt, Stress, and Sedentary lifestyle. Disclosure:- I am a huge fan of Dr Robert Lustig, I carry out metabolic tests on myself as per his advise (Even thought not suggested by my doctors!!). I find it immensely valuble and gives me better clarity and peace.) I just finished listening to his 4 hr podcast on "Levels" (Another masterclass Health podcast!)

Section 1: Fructose – The Invisible Villain

Why Fructose Doesn’t Show Up on Blood Glucose Tests

Fructose, unlike glucose, doesn’t directly enter the bloodstream as sugar. This makes it invisible in standard blood glucose readings, but it’s anything but harmless:

Fructose bypasses the usual metabolic pathways and goes straight to the liver.
The liver converts excess fructose into fat, contributing to Non-Alcoholic Fatty Liver Disease (NAFLD) and visceral fat accumulation.

Impact on the Pancreas and Insulin Resistance

While fructose doesn’t spike blood glucose directly, it wreaks havoc in the long term:

Fructose consumption increases liver fat, which disrupts the liver’s ability to regulate insulin.
Over time, this overwhelms the pancreas as it struggles to produce enough insulin to compensate for the body’s rising insulin resistance.
Result: Insulin resistance explodes, leading to Type 2 diabetes, obesity, and systemic inflammation.

Key Takeaway: Fructose may not show up on your blood sugar tests, but its effects are silently destructive, making it a major contributor to metabolic disorders.

Section 2: Fats – The Types and Their Impacts

1. Subcutaneous Fat: The 'Cosmetic' Fat

Where it’s found: Beneath the skin, typically in areas like thighs, hips, and arms.
Impact: Generally less harmful and even protective as it stores excess energy harmlessly.
Burning it: Subcutaneous fat is relatively easier to lose through diet and exercise.

2. Visceral Fat: The 'Metabolic Disruptor'

Where it’s found: Surrounds internal organs like the liver, intestines, and pancreas.
Impact:
- Produces inflammatory chemicals (cytokines) that disrupt insulin function and increase cardiovascular risks.
- Linked to heart disease, Type 2 diabetes, and high blood pressure.
Burning it: Requires long-term lifestyle changes like a low-sugar diet and high-intensity workouts.

3. Liver Fat: The 'Silent Killer'

Where it’s found: Accumulates inside liver cells, primarily from excess fructose or alcohol.
Impact:
- Disrupts insulin signalling, leading to systemic metabolic dysfunction.
- Progresses to liver damage (NAFLD → fibrosis → cirrhosis).
- Can occur in lean individuals, making it especially dangerous.
Burning it: Eliminating sugar, improving insulin sensitivity, and incorporating regular exercise are critical. However, it’s a slow process.

Section 3: Why Fat is Hard to Burn – The Role of Stress

Losing fat—especially visceral and liver fat—isn’t just about diet and exercise. Stress plays a powerful role, making fat-burning more difficult.

Cortisol: The Fat-Stress Hormone

Chronic stress triggers the release of cortisol, a hormone designed for "fight or flight" situations.
Impact on Fat Storage:
- Cortisol increases appetite and cravings, particularly for sugary and fatty foods.
- Promotes fat deposition in the visceral and liver regions, areas most harmful to health.
Irreversibility of Cortisol Damage:
- Once stress-driven fat is deposited, it becomes highly resistant to dietary changes.
- Even extreme diets or exercise may not reverse the damage fully.

Why Letting Go of Stress is Key:- No diet can undo the harm caused by chronic stress if cortisol levels remain high. Letting go of stress is non-negotiable to prevent further fat accumulation and reduce the risk of cardiovascular issues.

Actionable Steps:

Practice mindfulness, meditation, or yoga to lower cortisol levels.
Prioritise sleep and build in regular physical activity to combat stress.

Section 4: The 5S Framework – Mastering Your Metabolic Health

Dr. Lustig highlights that most chronic diseases—diabetes, obesity, and heart disease—can be managed or even reversed by addressing these five factors:

1. Sleep:

Poor sleep disrupts hormones like cortisol, ghrelin, and leptin, driving fat storage and overeating.
Fix it: Aim for 7–8 hours of quality sleep each night.

2. Sugar:

Excess sugar drives liver fat and insulin resistance.
Fix it: Cut out sugary drinks, snacks, and processed foods. Focus on whole foods.

3. Salt:

Hidden salts in processed foods contribute to high blood pressure and cardiovascular issues.
Fix it: Cook meals at home using natural ingredients to control salt intake.

4. Stress:

Chronic stress increases cortisol, promoting fat storage and metabolic dysfunction.
Fix it: Incorporate stress-reduction techniques like mindfulness and regular exercise.

5. Sedentary Lifestyle:

Sitting for long periods reduces fat-burning enzymes, promoting visceral and liver fat accumulation.
Fix it: Move regularly. Aim for at least 30 minutes of activity daily.

Section 5: Why Awareness is the Key to Health

Most people fall into health traps due to misinformation:

Fructose is hidden in “healthy” foods marketed as low-fat or sugar-free.
Fat isn’t just about weight—its location (visceral, liver) matters most.
Stress is a silent destroyer, and no diet can fix stress-related damage if cortisol remains high.

Dr. Lustig’s message is clear: It’s not about eating less; it’s about eating right and living better.

Conclusion: Your Health, Your Responsibility

The road to health starts with awareness. Understanding the dangers of fructose, the complexities of fat, and the impact of stress allows you to make informed choices. By mastering the 5S Framework, you can regain control over your health and prevent chronic diseases.

So, take that first step. Let go of stress, cut out sugar, move more, and sleep better. Small changes today can lead to a healthier, happier tomorrow.

As Dr. Lustig says, "Protect your liver and feed your gut, and your health will follow."

Good luck. God bless...
Karthik

29/11/24.

1pm.