Introducing Chris Masterjohn Lite

Got MTHFR? I got you: here’s what you can do with nutrition to optimize for your genetics.

MTHFR mutations increase your need for choline and glycine. It’s key to get methylfolate in your diet, but high-dose methylfolate supplements are not the solution. You need to boost choline as an alternative supply of methyl groups, and creatine supplementation can help you better conserve your methylfolate by reducing the need to use it. This is important because adequate methylfolate preserves glycine and prevents it from being lost. Too little protein hurts methylation, but too much worsens the loss of glycine, so you need to hit the Goldilocks amount. Finally, you need to get more glycine to make up for whatever you’re losing.

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In this episode, I explain how to use food and supplements to make all this work in your favor.

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  1. ok, so I have a MTHFR ( I won’t state what expletive I believe this stands for) mutation. My idea is so take methylfolate, 400mg of niacin and TMG. is this crazy talk? should I take SAMe too or not at all? I don’t want to take creatine as I noticed more hairloss than in my entire life and regained a bunch after stopping creatine.

    1. oh I forgot to mention also take say just a couple grams of glycine at bed since I do have trouble falling asleep and staying asleep past 6hrs.

  2. Hi Chris – thank you for providing all the information that you do. Regarding this MTHFR protocol, how long would you expect it to take for an elevated homocystiene level (15-20) to decline to the desired range of 6-8?

  3. It wasn’t mentioned anywhere, but are we talking 4-5 egg yolks a day, or a week?

    Is there any issue following this diet for those without an MTHFR mutation? For example, Dr. Daniel Stickler (from the Apeiron Center in NC), was recently on the Smart Drug Smarts podcast, and said that an MTHFR mutation is present in 25% of the population , and is predicted to be the major allele in 70 years, in either case calling it a mutation (i.e. minor allele is present <1% in the population) is inaccurate.

    He also mentions how those with that the undesired polymorhphism very often have normal methalyamethylation function, and explains how epigenetics determines whether a gene is expressed or not.

  4. Chris – you talk about keeping protein between 1/2 and 1 gram per pound of body weight. Isn’t that per kilogram? I’ve mostly heard 1 gram per kg of lean body mass, which is even less.

  5. Hey Chris, just wanted to say thanks for all your advise on MTHFR. I have homozygous 677TT, and started your choline, glycine, creatine and methylfolate protocol about a month ago and am feeling multitudes better with energy and strength. The only negative is decreased transit time and some mild cramping. Any advice beyond supplemental magnesium?

  6. Hi! This is such useful information, thank you so much. You are an amazing resource.

    Can you tell me (or direct me to where you may have talked about) the importance of avoiding synthetic folate and B12? Like if for example I use nutritional yeast which is always fortified with folic acid and cyanocobalamin, or almond milk that is fortified, is this very bad for someone with homozygous C677 mthfr?

    1. I can only speak to that B12. I’ve been told and I take the B 12 5000 from Costco and it’s the methyl cobalamin. Supposedly the one you mentioned is not good for us .

    2. You can buy non-fortified nutritional yeast. Yes, you should avoid synthetic B vitamins that are added to nutritional yeast and baked goods.

  7. Hi Chris, you mentioned eating the edible bones, which makes me wonder, what about the soft bones (like rib tips), what are those exactly/what do they consist of, calcium & other minerals or the amino acids? I ask cos although it obviously isn’t bone, it isn’t like the cartilage neither (and I enjoy eating a lot of them). Thanks!

  8. Hey Chris,

    Curious if you’ve tried or heard of the One Degree brand sprouted oat cereal, and what you think of it as a source of carbs and/or folate. Ingredients are: Organic sprouted oats, organic sprouted brown rice, organic sprouted lentils, organic sprouted garbanzos, organic coconut palm sugar, unrefined salt, tocopherols (Vitamin E).

    I know some people are against any use of puffed cereal, but I think this one might be a good alternative.


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