Posts

The Protein Myth

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Protein intake and its effect on ketosis has been both speculated and improperly suggested for a while. The information that is used for diabetics had somehow become canon for people without insulin resistance who just want to lose fat.

In a non-diabetic person, protein will not adversely affect ketosis. You are likely not stalled in your weight loss because of too much protein.Protein is essential for your health.Proteins are the most nutrient-dense foods you can eat.Without protein, your muscle mass and bone density will suffer.
I'm not going to write a lot about this. I'm going to simply link to information that covers these topics. Take the time to read and watch. You need protein in your life.

NOTE: If you do a search on ketosis and gluconeogenesis, you'll find a lot of blogs and articles by some big names in the keto world. Many of them are old and dated. 

This has caused A LOT of confusion for many people. The new info and research that has been done show that the old…

Breaking down the blood work

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OK, here are the results of my 6-week blood work.


This is another example of how this way of eating is turning much of the health world upside down.

The main markers that indicate disease are low.

Great numbers in Insulin, Glucose, and A1c.

No indication of inflammation or anything stressing out the body.

Testosterone levels are ok and Thyroid looks good.

What's up with the Cholesterol?

Here's the upside down part. Almost none of those Cholesterol numbers really matter by themselves.

We used to think that high Total Cholesterol or LDL was bad. According to all the old school information, I should have heart disease and have a severely increased risk for a heart attack right now. All the yellow and red items were flagged by the lab as being out of a healthy range.

That's old news. Still important to have the information but, I'm not concerned with the numbers based on all the new information that's available now. Here are why I'm ok with high Cholesterol.

Triglyc…

Caloric deficit, we get it

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As a rule in order to lose weight, we need to eat fewer calories than we use. This is called being in a caloric deficit. There are exceptions to every rule but this is generally how it works.

This isn't something to debate over. It is what it is. Get over it.

Here's the problem. You can eat like crap and still lose weight.

Seriously, Go out and eat donuts, ice cream, and pizza every day. If you eat fewer calories than you burn, you'll lose weight.

It's a fact.

"Why is that a problem?" you ask.

It's a problem because it's a short-sighted, lazy, and potentially life-threatening mindset.

Losing weight is the most generic reason for establishing a diet. Sure, for someone who is obese, losing weight can be a life changer by itself. The risks of death significantly decrease when you're not carrying around a bunch of extra pounds. The weight itself isn't the problem though. It's just an indicator of all the other things going.

Focusing on weight…

2 months and counting!

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8 weeks in and going strong. Down almost 13lbs and 5% body fat. It took me some time but in the last two months I figured out a lot about how I needed to make it work for me.

I workout a lot and my goal is to lose fat without losing muscle. As you can see I had some ups and downs but I figured out how to do it. I'm actually eating a little less fat than I started out at.

When I started I was targeting 65% with about my body in pounds to grams of protein (198lbs). As you can see, I lost fat and muscle. So I changed it up.

I went to 1.5x my lean mass (167 lbs.). Within 1 week you can see I gained the muscle back and pretty much maintained it through the rest of the time.

You can see weeks 4,5, and 6 were flat on the fat loss. My fat intake was too high. I was listening to Keto Answers, a podcast by Dr. Anthony Gustin. The episode was on building muscle on a ketogenic diet.  https://www.perfectketo.com/024-building-muscle-keto/

In the podcast they talk about burning fat as fuel an…

What about salt?

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Salt is bad. It will give you high blood pressure and make you have heart disease!

I'm sure you've been told this over and over and over.

The big problem with salt is how much people eat.

Let's assume that the FDA finally got something correct and 2.3 grams of sodium is really all we need in our diets.

According to the CDC (Center for Disease Control), the average American eats about 3.4 grams of sodium daily. That's 47% more sodium than the FDA guidelines. The same information states that 70% of the sodium people eat is in the food as it's prepared in restaurants or packaged.

(https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_sodium.htm)

This means that on average you're eating over the recommended allowance before you ever grab the salt shaker off the table.

Since 1 teaspoon of salt is about 2.3 grams of sodium, you could potentially DOUBLE your salt intake by adding salt to one meal!

Take a look at this graphic from the CDC.


This is BEFORE you might a…

Does red meat cause cancer? (Spoiler Alert, it doesn't)

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There is no direct link too eating red meat and getting cancer. Regardless of what you may hear on the news, eating bacon is not as bad for you as smoking.

Thank goodness!

Here are some very good references with more detailed information than I can provide on what is wrong with the current information being propagated by the media.

Chris Kresser breaks down the latest World Health Organization report and how messed up it is.

“The association between red meat and cancer is not strong (i.e. comparing bacon to cigarettes is absurd), and in fact is often not distinguishable from chance.” (ref. 6)

https://chriskresser.com/red-meat-cancer-again-will-it-ever-stop/

Mark Sisson breaks it down a little more and puts it into context with real life.

“There’s also the fact that red meat suffers from an “unhealthy user bias.” Most heavy red meat eaters aren’t sprinting, lifting weights, and going for walks every day. They’re eating their meat between buns, and with fries. They’re getting their re…