Resources for your health III....
Today's post: Tuesday, 11-1-2016
(The new resources that
have been added since Thursday’s 10-27 post begin at the end of the fasting
section. And they are labeled “New to
this list, Tuesday, 11-1.”
1. Today the majority of Americans still eat and
drink things that make them fat and sick and don’t do the protective exercises
that are proven to help them stay well at all or do nearly enough.
This results in heart
attacks, strokes, heart failure, fatty liver, type 2 diabetes, vascular
dementia and Alzeimer’s disease. It also
causes obesity, osteoarthritis, osteoporosis, shortened life, much shorter
healthy lives worth living, and tends to cause cancer. And, it both cuts the number of years people
can work and their productivity while they still are working.
And, some people still
smoke or use tobacco or nicotine products and ALL those problems get even
worse!
The somewhat to
completely ineffective drugs and medical procedures to make these avoidable
problems somewhat better cost billions and billions more each year.
The economy has a lot of
drag because of this and will tank if it keeps getting worse!
2. Meanwhile the research has been done in
abundance. If people stop that lifestyle
and instead eat mostly organic vegetables and some organic fruit and health OK
protein foods and health OK fats and oils instead AND take targeted supplements
when needed AND do several kinds of exercise each week including strength
training and short cardio with rests for fitness and other exercises they can
fit in and like, ALL that changes!
Adding strength training
and short cardio with rests and customized intermittent fasting to that
lifestyle can cause permanent fat loss or prevent getting fat in the first
place.
This also sharply slows
aging and maintains the ability to be independent and self managing for almost
all their lives in the people who follow it.
People can and already
have lived healthy lives worth living until well over 90 years old with none of
these health problems.
They have been
productive when they have kept working or productive at the volunteer work and
hobbies they like all that time.
3. What are the resources that can help you make
these lifestyle upgrades successfully that have helped others and gotten
excellent results?
Here’s a short list:
The areas they are in
include:
a) Effective habit
change for beneficial changes
b) Strength training
produces many of the most valuable protective effects and self esteem boosts
c) Eating lots of organic
vegetables which is possibly the most health protective thing known,
d) Intermittent fasting
because when done successfully it's an effective way to lose fat that is OK for
your health to do
e) The way less sugar
and no wheat people because stopping those things enables fat loss and stops
most of the very worst kinds of foods and drinks
f) And the paleo people
who combine no, or way less, sugar and organic lots of organic vegetables and
enough naturally fed animal protein to support effective strength training.
g) Doctors who realize
that lifestyle upgrades that prevent disease and restore health are more
effective and safer than drugs to solve these problems and are working to
enable medicine to include this approach and do it well in addition to medicine
as we have developed it for those situations where it is needed and effective.
The resources:
a) Effective habit
change for beneficial changes
* James Clear has a
large set of well thought out articles detailing workable techniques to do that.
I’ve found his work very
helpful personally.
How to start improving
your habits. How to fix problems that
block you when you try to change a habit.
How to keep improving. How to
ensure you keep the good habits you develop and regularly do enough of them to
reliably get the good results you want.
His articles have all
that and more!
b) Strength training
produces many of the most valuable protective effects and self esteem
boosts.
Surprisingly it is even
MORE important for women; but so far, fewer women do it than men.
* http://www.theperfectworkout.com/
is the website of a company that provides two very time efficient and quiet
private sessions a week, even one will help, for a slightly pricey fee per
month.
They make it easy for
women who have no experience to progress from there to some real health gains
and protection from frailty in old age.
Many of the women also begin to look much better and gain considerable
self confidence. In fact, many older
women who could no longer go places they enjoyed become able to do more than
they could before!
Their method also tends
to prevent and can help reverse osteoporosis.
They do well with professional
men who are very short on time to exercise also.
* http://www.niashanks.com/ I like Nia Shanks direct approach that
specializes in helping women.
"I help women
achieve their goals with simple, empowering strength training
programs." "I've worked with
clients for over a decade, and I know what works."
"Health and fitness
information that makes you feel great about yourself."
"Shanks came up
with her own powerlifting program to help women of all levels become their
"strongest and most awesome" selves. She encourages readers to pay
more attention to the numbers on the dumbbells than on the scale, to stop
obsessing over having a "perfect" diet, and to find a way to get the
best results with the least amount of effort."
* Mike Matthews
specializes in helping people use power lifts with barbells to gain muscle
while staying lean or becoming lean while increasing muscle at the same time.
His method works and his
thoughtful and researched analysis is appealing. So are the results he helps people get!
He’s quite knowledgable
on strength training for women and has helped many get great results.
But his sweet spot is
helping men of 20 to 50 to look great and more muscular while losing fat at the
same time.
He has added his own
line of multiple component supplements.
I prefer to take many of these as separate supplements instead. But his research on the benefits of the
components is well done.
The bad news is that he
is sometimes less health oriented than I think is desirable. And some of his
health information is dated and incorrect.
But he is a very bright man who reads research well. So I think that will
change eventually.
Bottom line, if you are
a man who wants to look muscular and have visible abs, or you are a woman who
wants to look athletic and sexy instead of just thin and willowy, Mike’s advice
may well be just what you need.
New to this list,
Thursday, 10-27:
c) Eating lots of
organic vegetables which is possibly the most health protective thing
known,
A UK study found that
eating six or more servings of vegetables a day or more cut the risk of heart
disease, strokes, and many cancers AND cut the death rate from them and any
other cause compared to people who rarely ate vegetables.
This is challenging so
increasing your intake to three or more and trying to add one or two a day from
there will help.
Also, eating that many
every single day for many years means that it is essential to make all or
almost all of those be organic vegetables only.
* Whole Foods Markets is
far from perfect. But I’ve found that
they do manage to stock organic produce of decent or good quality at a
reasonable price. So they are a useful
service available in most of the United States.
*The work of research
dentist Weston Price found that the common elements of the many peoples he
found still eating as they had for thousands of years AND who also had
surprisingly good health and teeth -- all had in common that they included lots
of organic vegetables and fruit and some source of animal protein and fat from
animals fed their natural diet. These
diets also did NOT have grains or refined sugars. They were totally free of wheat flour.
We now know that the
factor he found in the animal protein and fat from animals fed their natural
diet these peoples eat that caused good teeth and strong bones is vitamin
K2. Because K2 causes calcium to go to
bone building and prevents it from hardening arteries, it also helps prevent
heart disease.
There is no good place I
know of to access his information at this time.
But a resource that does
exist that found very similar things also found that a diet that stopped all
other foods and additives and included all the different kinds of vegetables
from green to orange to sea vegetables and some organ meats, particularly liver,
had very dramatic health effects.
*Woman doctor, Terry
Wahls MD, developed this diet to provide all the known essential nutrients in
their natural forms.
This is more powerful
than it might sound because real foods have hundreds of synergistic and
complementary micronutrients besides the better known ones. Yes, carrots have beta carotene in
abundance. But they are also high in
alpha carotene that may be much more health protective AND hundreds more
carotenes that make those far more protective.
She had MS that had
forced her to stop working and into bed rest.
She may well have been on the road to dying of MS.
Did eating the eight to
10 servings of vegetables a day and organ meats and stopping all the harmful
foods and ingredients seem to work?
She gradually got close
to 100 % recovery from MS! She now is
back working and taking hikes for exercise.
Other people who have
followed her protocol exactly have had similar results.
And, people who weren’t
sick who have followed her protocol have effortlessly lost fat until they
became lean AND have begun to ‘youthen” – they look noticeably younger!
Her book, “Wahls
Protocol, The : How I Beat Progressive MS Using Paleo Principles and Functional
Medicine” by Terry Wahls (2014-04-03)1800
by Terry Wahls MD &
Eve Adamson is available on Amazon
And, for help with using
her information this book may be helpful and is also available on Amazon:
“The Wahls Protocol
Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic
Autoimmune Conditions” Apr 4, 2017
My personal preference
and that of many Paleo people and people into strength training is to include
more animal protein from animals fed their natural diet than she does.
And, unless you have an
autoimmune disease, you may have less motivation than it takes to follow her
protocol; but the more of the organic vegetables she suggests that you eat each
week the leaner and healthier you will be.
*Another resource is the
book:
“Anticancer: A New Way
of Life Dec 31, 2009 by
David Servan-Schreiber MD”
The author does a
wonderful job showing that grains and oils from grains and animals fed grains
instead of their natural diet, cause high inflammation which helps cause and
speed cancer and Alzheimer’s disease.
He makes it very clear
and has helpful information on the anticancer effects of the many kinds of
vegetables Dr Wahls recommends along with some tips in adding them to your
meals.
My personal preference
and that of many Paleo people and people into strength training is to include
more animal protein from animals fed their natural diet than he does.
He does show why
proteins and oils from animals fed their natural diet are far safer for you
health than proteins and fats from animals fed grains!
*Another resource is Joel
Fuhrman
His book, Eat to Live:
The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, Revised
Edition Jan 5, 2011 by Joel Fuhrman MD
is available on Amazon.
His focus using his ANDI
score is on the organic vegetables and fruits and legumes that have the most
nutrition per calorie.
He suggests getting your
monosaturated fats from raw tree nuts or avocados instead of extra virgin olive
oil for example.
He eliminates grains
because they are so low on his ANDI score.
Sugars score zero and are NOT on his list!
His diet also is hard
for most people to follow. But those who
do, find they gradually drop their body fat and become lean with low normal BMI
readings.
“Beyond vegetarian and
vegan there is the nutritarian. What is it and why would anyone do it? Dr.
Fuhrman coined the term “Nutritarian” to describe a diet that is nutrient-dense
and plant-rich, and includes anti-cancer superfoods, which also facilitate
weight loss. These foods supply both the right amount of macronutrients
(protein, fat and carbohydrates) and the vital micronutrients (vitamins,
phytochemicals and minerals) that unleash the body’s incredible power to heal
itself and slow the aging process, giving the body renewed vitality.”
Quite true! The research supports this strongly!
My personal preference
and that of many Paleo people and people into strength training is to include
more animal protein from animals fed their natural diet than he does.
Dr Furhman says his diet
without animal protein provides 60 or 70 grams of protein. But this falls short of the 75% of the lean
bodyweight in pounds that Matt Hedman, founder of The Perfect Workout
discovered was the minimum needed for adding muscle and strength gains in his
clients.
It falls even farther
short of the gram per pound of bodyweight that bodybuilders and power lifters
find to be optimum.
In my case, the 132
pounds of lean bodyweight I have now mean that my minimum intake should be 99
grams of protein a day. The optimum
would be 162 grams of protein a day with 146 grams a day likely the minimum
needed to boost my muscle and bone enough to add 14 pounds of lean body weight
to replace what I lost since I was younger.
Dr Furhman also overstates
the dangers of animal protein foods from naturally fed sources when eaten by
people otherwise following a low inflammation version of his diet and taking
protective supplements in my opinion.
And, since his diet is
vegan, the safest and most health producing way to use it is to take
supplements for the many key nutrients it leaves out. Methyl B12 is essential and l-carnitine and
Omega 3 oils and DHA and zinc and magnesium and vitamin K2 also are.
Dr Wahls avoids the lack
of trace minerals by including seaweed for it.
With Dr Furhman’s diet adding seaweed or the supplement spirulina and
being sure to include raw tree nuts if you aren’t allergic will help solve that
problem.
But it’s clear that the
more of the high nutrition, low calorie, organic vegetables he recommends that
you eat, the healthier you will be.
d) Intermittent fasting
because when done successfully it's an effective way to lose fat that is OK for
your health to do.
I may add some of the other
people in this field to the list that will be on our websites.
But for now, the two who
I think have it right and have gotten extraordinarily good results are:
Dave Asprey of
Bulletproof.com and Dr Jason Fung, author of the new book:
“The Complete Guide to
Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended
Fasting," by Dr Jason Fung" co-authored with Jimmy Moore.
I’ve read an interview
he did with the core of his work; and he knows the approach of Dave Asprey and
has used it successfully.
They have found that
unlike every day cutbacks below the level needed by your metabolism that your
body’s failsafe famine response reads as a famine, intermittent fasting can
even boost your metabolism a bit.
And, because your brain
can run on fats as well as sugars, you can use fasting with the kind of MCT
oils that Dave Asprey finds do this best.
He finds this helps you
sustain energy and a good mood when you have removed all the foods with
carbohydrates except the lowest glycemic nonstarchy vegetables while doing
partial fasting.
Further, Dr Fung finds
that if you do it correctly, your brain begins to run well on your stored fat
as you remove it for use!
Lastly, periodic fasting
sharply lowers small particle LDL, chronic inflammation, triglycerides, and
excess blood sugar!
New to this list, Tuesday, 11-1:
Here’s the book by Dave
Asprey:
“The Bulletproof Diet:
Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life” Dec 2, 2014 by Dave Asprey and J.J. Virgin
*I find his book a bit
hard to follow. But some people will
like his way of categorizing foods from great, to good, to fair, to “Kryptonite”
because as long as you avoid the things in his horrible category and include a
lot of great ones, you can customize his advice to your tastes.
*The thing I like about
his work is how he uses MCT oil to maintain you mood, energy, and power your
brain without carbohydrate foods or any other foods while fasting.
He found the two
fractions of MCT oil that do this best and doesn’t use the one that tastes
despicably BAD. So his “Brain Octane”
does a good job and is quite mild in flavor!
(This very important
because I once tried an MCT oil that just included all the fractions. I was able to choke it down twice before I
tossed it out! It was thicker and very
bad tasting and eating it was like eating the grease they use on car and truck
parts. So, if you have had an MCT oil of that kind, fear not. Brain Octane is quite palatable instead!)
*Similarly, in addition
to this MCT oil, to give you extra energy, he includes his coffee.
He found that most
coffee in the United States that does not come from Europe has a good bit of
molds in it.
This reduces the energy
you get from coffee and increases the side effects such as feeling jittery and
over-amped and causing acid reflux.
He has managed to
produce a coffee with close to zero mold.
And, the people who drink it do report more energy, less jitteriness or
none, and no reflux effect!
In addition to his
original Brain Octane coffee he now carries French Roast Brain Octane that has
gotten very good reviews.
He also found that many
people could fast without hunger better if they added melted grass fed butter
to their coffee. (This avoids the milk
proteins and lactose in milk or light cream that can reduce the effect of
making fasting easy to do.)
And, recently he began
to supply premade grass fed ghee so you can use a liquid easy to mix into your
coffee instead of having to whisk unsalted butter into it.
And, ghee has more of
the water and milk solids removed:
"Ghee is a product
made from butter....It is made by boiling butter until all the water has
evaporated out and the milk solids have settled to the bottom"
from Wikipedia
Ghee is what you have
when you carefully pour off the top part leaving the remaining milk solids.
(So far I use coffee and
Brain Octane only; but when I try a several day fast, I’ll have some of their Ghee
on hand if needed.)
The coffee and Brain
Octane MCT oil or that plus the Ghee will supply reliable energy for the first
part of a fast where your body isn’t burning its own fat yet. Once your body does begin to burn its own
excess fat, you actually have higher than normal energy after that.
e) The way less sugar
and no wheat people because stopping those things enables fat loss and stops
most of the very worst kinds of foods and drinks
f) And the paleo people
who combine no, or way less, sugar and organic lots of organic vegetables and
enough naturally fed animal protein to support effective strength training.
These overlap a good bit
because both sets of these people include zero hybrid wheat and zero or very
limited amounts of other grains, if any and zero extra fructose and very
limited amounts of real sugars, if any.
e) The best source for the health harms of
hybrid wheat, lots of other grains, and sugars is the author: William Davis, MD.
Wheat Belly: Lose the
Wheat, Lose the Weight, and Find Your Path Back to Health by William Davis was his first book.
He now has an upgraded
edition AND one that shows that removing all wheat and adding DHA has a very
powerful heart health protection effect with a significant amount of quoted
research called:
Wheat Belly Total
Health: The Ultimate Grain-Free Health and Weight-Loss Life Plan
(Dr Davis shows that
hybrid wheat has both the pro-inflammatory omega 6 oils that the author of
Anti-Cancer shows causes so many diseases and helps cause cancers, it also
slams up blood sugars more than sugar and has a kind of gluten that triggers
gluten intolerance and negative health effects from it that are quite real but
somewhat less!)
f) The Paleo people
simply model the naturally fed protein foods and vegetables and fruit and
seaweeds that humans ate before they ate grain.
The native populations still
eating their diet that their ancestors had eaten for hundreds of years or far
longer that Dr Weston Price studied show that this diet can be quite varied
depending on what is locally available.
Since we have no time
machines to see what humans ate over 10,000 years ago for sure, Dr Price’s work
that did look at similar eating styles is extremely valuable.
The two people who model
this kind of food are Robb Wolf-- and Jimmie Moore who co-wrote the fasting
book with Dr Jason Fung and supplies a lower carb approach.
My take is that for best
health the versions that include lots of organic vegetables and some organic
fresh fruit are superior.
For fat loss and just
before fasting the lower carb version that Jimmie Moore recommends causes more
fat burning for energy and for your brain, best.
But both versions focus
on animal foods from naturally fed animals just as humans all once did.
*http://www.livinlavidalowcarb.com/
"In January 2004,
Jimmy Moore made a decision to get rid of the weight that was literally killing
him. At 32 years of age and 410 pounds, the time had come for a radical change
of lifestyle. A year later, he had shed 180 pounds, shrunk his waist by 20 inches,
and dropped his shirt size from 5XL to XL. After his dramatic weight loss,
Jimmy was inundated with requests from friends, neighbors and complete
strangers seeking information and help. Jimmy is dedicated to helping as many
people as possible find the information they need to make the kind of lifestyle
change he has made. To that end, he has started a blog and a number of
web-sites to get out the message of lifestyle change and healthy living. Here
you will find links to Jimmy's blog, his YouTube videos and all of the websites
he contributes to."
On his website he has a
quick start program. But reading his
book to see his style first may make sense.
Or if you are already familiar you can try his program first.
Book: The Paleo Solution: The Original Human Diet
Hardcover September 14, 2010 by Robb
Wolf (Author), Loren Cordain (Foreword)
(Loren Cordain
originated the Paleo concept)
Labels: effective fat loss resources, effective resources for upgrading your lifestyle to get astoundingly good health results and prevent diseases, Resources for your health
posted by David at 12:43 PM
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