Tom is hard at work on that book/DVD project he’s been teasing us with for the last year or so, which is good. But it’s taking a bit more time and effort for this phase than he’d planned, so you all are stuck with me for another week or so. It should be worth it in the end, so let’s all, as Lone Watie said in the classic “The Outlaw Josey Wales” (played by Chief Dan George) –
“endeavor to persevere.”
BTW, if you’re too young to get that reference, you need to watch that movie. If you don’t have that kind of patience, or if Josey has ended up on the non-PC list, or if you’d just like a reminder of one of the great scenes in movies:
Okay, enough about the first Americans put on a government-run welfare program.
Back here in the present day, I’ve pointed out before the adage that “grandchildren are your reward for not strangling your children when they’re teenagers.” The Wife and I got an invitation to go to breakfast with The Oldest Reward (1st grader) yesterday at her school’s Grandparents Day. It was fun, and well attended.
Of course, you knew this had to be there:
You want to indoctrinate kids when they’re young. Otherwise, they may start thinking for themselves and we all know how messy that can get. Here’s something I never saw posted on the wall in the school cafeteria when I was a kid:
I never saw it, because hypoglycemia is associated with diabetes. Type I (juvenile) diabetes is rare and kids with it don’t need a poster to be aware of it. The other is Type II diabetes, but when we were kids, that didn’t exist. The condition did, of course, but it hadn’t been renamed to Type II diabetes. It was called “Adult Onset diabetes,” because almost no one got it until they were well past school age, usually mid-life and later.
It’s no puzzle to any Fatheads on how you create an unprecedented epidemic of insulin resistance in children. It’s simple. You just feed them breakfasts like this:
Didn’t manage to capture the other offerings in the picture, but you could balance your plate out with oatmeal and/or a plastic wrapped muffin, also. Not a drop of the fat kids need for their brains in sight, and the only protein available was a few grams in the milk. Fat Free!, of course. Ugh. The menu was missing one of last year’s offerings:
Thanks a lot, Michelle Obama.
Leah picked out what she thought looked good, and ate about half of it.
The Wife and I passed on the meal and just enjoyed being with her and her multitude of buddies. I was still fuming over the whole raw milk thing (or as the grandkids call it — “creamy milk!”) and took a look at the label on the fat-free chocolate milk:
Interesting that the FDA, USDA, CDC, and the Illinois State Medical Society are conducting a jihad against raw milk, but don’t seem to have anything but praise for the folks who bring our kids milk concocted with alkali, cornstarch, salt, artificial flavors, and carrageennan. Note also that the label does warn the consumer that this product “CONTAINS: MILK.” You know, just in case anyone was worried about there being milk in their milk.
It was fun being with the Oldest Grandkid, and we got to meet her teacher and see some of the school before she blasted off to the playground to squeeze in some playtime with her buddies before the bell started the school day. But the wife and I were a bit hungry so we stopped on the way to work and picked up a much higher quality breakfast to start our own workdays:
(Heh, heh. Just making sure Tom keeps getting those royalty checks from Ronald McDonald!)
Have a great weekend. Like it or not, I’ll have a few more things to say next week.
The Older Brother
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Here’s another callback for you longtime Fatheads. It’s from the end of a two-parter I wrote on the State of Illinois’ attempt last year to regulate raw milk producers out of business, “The Older Brother’s notes from the sausage factory floor…” At the end, after over a hundred people showed up to politely but loudly protest the state’s heavy-handed actions, I noted:
“I’ve heard from a couple of folks who think the regulators got an education on raw milk… Maybe the bureaucrats would change things up substantially. Maybe even remove impediments to raw milk while setting a few common-sense protocols, as it fits in with the buy local/real foods programs the state and others talk up.”
Feeling I had a better understanding of bureaucratic sausage-making than those good, honest people, I ended with…
“I’m guessing they’ll lay low for a few months or more, and then pass pretty much all of those rules as is, maybe without the 100 gallon limit. Or maybe they’ll bump the limit to 500 gallons. But they didn’t learn anything, and they’re there to pass those rules.
It’s what they do.”
… Well. Sorry to be right again, but really, it was an easy call.
Apparently, in the last week or so, the FDA-funded lickspittles at the Illinois Department of Public Health went ahead and promulgated new rules concerning raw milk because… well, because there were no rules and how can you just let people mind their own business without someone writing rules to give them permission to do their own business and regulations detailing how that business is to be minded.
This go-round, they’ve posted for comment regulations that will require anyone selling raw milk to gather the name, address, and phone number of anyone they sell raw milk to and turn it over to the state on request. They will also be prohibited from milking a cow with any dirt on its udder or belly, and be required to only milk cows in a building with floors and walls that can be cleaned. In other words, you can’t milk a cow outdoors, and you’ll have to build a building for several tens of thousands of dollars to do it in.
These are, of course, only a start. Once they get some regulations on the books, they can keep expanding them and “re-interpreting” them until they’ve driven all raw milk producers out of the market. Mission accomplished!
I wouldn’t have known about this as my local paper — the one in the state capital and the middle of ag country — didn’t actually mention any of this. It did, however, helpfully print a letter to the editor from one of the FDA’s useful idiots – the (prepare to be impressed) president of The Illinois State Medical Society. Here’s a few of what the medical establishment’s public mouthpiece seems to think are compelling arguments on why educated, intelligent, health-conscious people shouldn’t be allowed to choose to consume milk in the way it’s been consumed for the last 7,500 years or so…
As the Illinois Department of Public Health advances rules governing the sale of raw milk, the Illinois State Medical Society remains opposed to the sale and distribution of “raw” or unpasteurized milk in any form. Federal law prohibits dairies from distributing raw milk across state lines in final package form and about half of U.S. states prohibit the sale of raw milk completely.
Correct answer: So what?
According to the Centers for Disease Control and Prevention, the U.S. Food and Drug Administration and other medical and health organizations, raw milk that is not pasteurized may contain a wide variety of harmful bacteria, including Salmonella, E. coli, Listeria and other bacteria, that can cause serious illness and, in extreme cases, death. And studies show that children, particularly, are most susceptible to illness due to consuming unpasteurized raw milk.
You mean, there might be germs in milk? Like just about any other food out there. Only as the statistics show, not so much. The nice thing about raw milk is that, unlike pasteurized milk, it also contains all kinds of good bacteria that, in addition to controlling the baddies mentioned, also brings both documented and anecdotal benefits. Probably in about another twenty years, the adherents to the type of medicine practiced by the Illinois State Medical Society will discover the wonders of the gut biome. (Don’t tell them now – you’ll ruin the surprise!)
Pasteurization, simply put, is heating milk to a high temperature and then rapidly cooling it to eliminate harmful bacteria, yet maintaining the milk’s freshness for an extended period of time. Even the Illinois Farm Bureau advocates that individuals drink pasteurized milk.
Wow. You mean, the industry group representing the commodity dairy producers who keep their livestock in confinement pens, inject them with hormones and antibiotics, then mix milk from thousands of cows from different producers, to be shipped hundreds of miles, think people should only drink pasteurized milk? The ones who also put artificial coloring and aspartame in their products?
Now, if you’re going to drink milk from one of these producers, you damned well better want it to be pasteurized. That has nothing to do with the environment of healthy dairy cows raised on pasture with sales going to people within driving distance, who can walk around those fields if they want to see what conditions their food is being produced in.
(Don’t worry about that aspartame thing though. The FDA of which the guardian of our health at the Illinois State Medical Society speaks is engaged in an effort, at the behest of these same producers, to allow aspartame to not be listed in the ingredients of your store-bought, “healthy” milk.)
And these commodity producers, having seen milk sales drop over 20% to the lowest levels in thirty years, are more than happy to advise the FDA, the USDA, the Medical Society, and any other economic illiterates, on how to best put small farmers — who are producing a healthy, ethical, vastly superior product at premium prices — out of business.
I’d say that if the good doctor’s medical expertise is in line with his depth of understanding exhibited in the areas of epidemiology and economics, it would explain why there are over 90,000 medical malpractice-related hospital deaths a year.
That’s an interesting number, because coincidentally, according to an excellent breakdown of the real numbers done by Chris Kesser here, that’s about the odds (1 in 94,000) of a person even getting ill from raw milk (not dead – just a reportable tummy ache). The odds of being hospitalized due to raw milk are around 1 in 6 million, or about three times less than dying in an airplane crash. As for dying, well that’s hard to calculate, since the last reportable deaths associated with raw milk were in the late 1990’s, and those were from homemade “bathtub” queso cheese, which was assuredly contaminated by the maker.
Now, back in 1985, both the worst case of food poisoning deaths (52) and the worst case of salmonella poisoning deaths (possibly up to 12) since the CDC began keeping records in 1970 resulted from consuming dairy products. However, both of those cases involved pasteurized milk. You know — the safe kind.
In fact, there has never been a death reported from just drinking raw milk. That’s according to the CDC. But it took a Freedom of Information Act request to get that out of them, cause it tends to mess with their mission, which is to produce press releases that say “Majority of dairy-related disease outbreaks linked to raw milk.”
Not that food can’t kill you. Since that last death associated with raw milk products, people have died from spinach, green onions, cantaloupe, peanuts, drinking water, apple juice, various types of meats, and again, pasteurized milk products, among others.
If the sundry State Medical Societies worked on “physician, heal thyself” and “first, do no harm” instead of acting as the PR wing for the FDA, CDC, USDA and other Big Ag-owned agencies, they could save countless lives. Up to 90,000 just for starts. That’s without even touching all the havoc and suffering they create helping out their other good buddies over at the pharmaceutical companies.
NOTE: If you live in Illinois, you’ve got until October 20th to let your elected representatives know that you’re not interested in less freedom, crappier food choices, and putting small farmers out of business. Remember, nothing gets a bureaucrat’s attention like a lawmaker who’s getting an earful from irritated (but polite, please) constituents two months before an election.
the Older Brother
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I know I said The Older Brother was taking over the blog for a little while, and he is. But I was interviewed a couple of days ago for a libertarian site called Liberty.me and the video is now available online, so I’m interrupting just long enough to post it. Pierre-Guy Veer, the host, is a libertarian living in Quebec. (I heard there was a libertarian living in Canada, but didn’t believe the rumors. Glad I met him.) His microphone cut in and out, but his questions were brief and you can pretty much guess what he was asking from my answers.
We now return to your regularly scheduled guest host …
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Hey, Fatheads! Long time since I’ve got to sit in the Big Chair. I asked Tom if I could fill in for awhile because I seem to be buying a book a week for my nook after his reviews and citations, and I wanted to give my PayPal account a rest.
If you’re a regular here, you may remember one of my last guest posts was “The Yankee Farm Report,” where I went on about chickens, cows, and compost. For us it’s all about real food that you not only know where it comes from, but that you’ve also participated in the full cycle.
[ I know Tom and Chareva have their own land and chickens (and now they've had goats), but I figured I still had him on the whole farm life scene.
Then they ate a raccoon. On purpose.
Game. Set. Match. Second place again! Cripes. The Wife assures me we won't be trying that. ]
Anyway, back then I had about 50 chickens that were too big and getting bigger because we’d bought them in September and by the time they were big enough to process (butcher) we were right in the middle of the coldest winter we’d had in decades. We (meaning The Oldest Son, Linda, and I) finally got started processing them in February, and they averaged about 10 lbs. Plus it was still damned cold out,so keeping the water you dip the (already killed) chicken in at the right temperature with a camp stove in a garage was a borderline proposition. But the biggest pain — and I know any of you who’ve ever lived on a farm will back me up on this — was plucking the now soaking wet carcass. After that is when you get the innards out and start making it look like what you see when you go to the store for a whole chicken.
We got four done the first time we tried but it took about that many hours. We did another eight and improved our time a bit, but it still took us about six hours.
We’re doing the math in our heads – twelve birds down, thirty-two to go. At that rate, we should be able to finish by, oh, about Christmas, 2016! That pretty much did it for me. I told The Oldest Son — “we’re building a chicken plucker!”
We still had to process another dozen by hand while I assembled the Whizbang Chicken Plucker from terrific plans in a book by Herrick Kimball that Linda happened to have, but once completed, we really tuned up our technique with the remaining birds. We still weren’t super fast, but it went so much smoother that Linda agreed to trying another batch.
I was going to get another fifty Freedom Rangers — a breed that grows fast, but does well on pasture and without the health issues that make Tyson/Big Chicken’s Cornish Cross so pathetic. Then my buddy Greg — the one with the truck and tractor from my Yankee Farm Report — asked me to get an extra twenty-five for him, so this would be seventy-five. Except when I called to place the order, the nice man on the phone pointed out that with the volume price break, it would cost me two dollars more to buy seventy-five than to get an even hundred. So I figured Linda wouldn’t mind an extra twenty-five birds. I mean, they were FREE, right? Plus, they’re so cute and tiny when you get them.
Of course, right after I ordered, my buddy’s friendly neighbors passed an ordinance prohibiting backyard chickens in their 1,500 citizen metropolis (proving that little burgs can shove their heads just as far up their a**es as big cities). So I had to explain to Linda that there would be a few more chickens on the farm than we’d talked about. But only double.
At any rate, this time things actually went wonderfully. At about a month, the chicks were moved into some old chicken tractors (think portable coop — Tom’s had pictures of his in previous posts) that had been sitting at the farm unused for years (after a bit of patching up). Linda used an ATV to move them once a day. Here’s what chickens look like when they get to eat bugs, scratch in the dirt, get moved to a new patch of fresh pasture every day, and generally get to express their chicken-ness:
These are a black variant of the same Freedom Ranger bird…
Of course, after about three months, it was time to start processing. We’d made some improvements with our first “learning curve” batch, but with this group we really worked out the kinks.
We spent three Saturdays in a row processing, and got better each time as we made adjustments to our layout and process. Once we had the chicken plucker, the bottleneck became dispatching the chickens.
I’d made a home-made kill cone, but we decided to use a couple of traffic cones with the ends cut off. They’re sturdier, easier to mount to the platform we were using, and I just didn’t have time to do any fabricating. Greg helped the first week, a friend that works with The Oldest Son helped the next. They were both there the last week, so we added another cone.
We did twenty the first Saturday, another twenty-five the next, and all fifty remaining on the third Saturday (I know — that’s not 100. We’d had some attrition early).
We got everything (kill cones, scalder, plucker, processing table, coolers with ice) lined up only a few steps away. Here’s how it lays out:
Linda would bring nine chickens at a time from the chicken tractor out in the field. We’d use the kill cones to quickly dispatch them three at a time (we started with four cones, but adjusted back to three):
After the kill, the birds are dunked in the scalder, which for now is a turkey fryer setup (which The Wife has banned me from using at home due to an unfortunate incident years ago!). The temp has to be around 145-150.
(I say “for now” because the scalder and keeping it in the magic temperature range of 145-150 degrees is now the new bottleneck, and the same author has published plans for a Whizbang Chicken Scalder.)The soaking/dipping in hot water for about a minute is what loosens the feathers so they can be plucked. Then they go into the amazing Whizbang Chicken Plucker…
About thirty seconds later, they come out cleaner than if you’d spent five minutes hand-plucking.
Plus you can put up to three in at a time, so you’re replacing fifteen minutes of wet, smelly labor with a flick of the switch. Gotta love technology.
Here’s how it looks in action (that’s Greg “narrating” and taking the video with his phone, and Linda running the plucker. She seemed amused by my answer to Greg’s query as to my total investment in the plucker):
Once that’s done, they go to the processing table, where in about two minutes The Oldest Son can turn a plucked chicken into a clean bird ready to go into the ice bath cooler to chill down prior to bagging.
That’s not Joel Salatin fast yet (I’ve seen a YouTube of Salatin doing a chicken in about 25 seconds, and he was talking the whole time), but with our other helpers at the table working about half to three-quarters of The Oldest Son’s speed, they get them done as fast as Linda and I can work the kill/scald/pluck side of the operation.
All told, we got to the farm to do the the final fifty chickens at about 9:30 am, and had all fifty bagged and in coolers, we’d cleaned and put everything away, and were pulling out of the drive by 3:00.
Five and a half hours of labor on a warm, cloudy summer day with some good friends and we had filled the freezers for us and some family and friends with weeks’ worth of real food. We felt, as one of Tom’s previous posts mused, the Joy of Being Dog-Tied Satisfied, while looking forward to many good meals…
We just received our newest batch of 100 chicks (Linda’s idea!)the first week of August, and they moved into the pasture two weeks ago. That will be the last batch for this year, but by the end of October we’ll have freezers jam-packed with real food for winter; and I think we’ll get serious about seeing if we can make this, if not a full business, at least a paying hobby in 2015.
The Older Brother
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I’d planned to review Keto Clarity, Jimmy Moore’s new book, last week. But as you know, I was distracted by some videos and posts featuring really stupid fat-shaming and other forms of b.s., so I decided to deal with those instead.
As I’ve mentioned several times recently, I’m not on a ketogenic diet and don’t aim for ketosis. I’ve done enough experimenting to know which diet gives me the best combination of energy, strength and weight control, and it’s not ketogenic. I’m on a low-carb diet (usually below 100 grams per day), but I don’t restrict protein or carbs enough to stay in ketosis.
For reasons I explained in a previous post, I don’t believe a ketogenic diet was the default diet of our paleo ancestors, and therefore I don’t buy the notion that anyone who doesn’t thrive on a ketogenic diet is suffering from a metabolic defect that needs to be fixed. There’s simply no evolutionary reason we should all be genetically geared to feel fabulous on a diet that few if any of our ancestors consumed.
But I also don’t buy the argument that since our paleo ancestors didn’t live on ketogenic diets, a ketogenic diet must automatically be ineffective or even dangerous. Our paleo ancestors didn’t drink whey protein shakes either, but those shakes are certainly beneficial for people who lift weights to build muscle. A ketogenic diet, like a diet supplemented with whey protein, is intended to be therapeutic – i.e., it’s supposed to help you accomplish a particular goal.
Obviously, one of those goals is weight loss. That was the main motivation for Jimmy to adopt a ketogenic diet, and considering that he lost 80 pounds in a year, I’d say it’s working. I also suspect that most people who buy Keto Clarity are interested in weight loss. And the scientific literature shows that ketogenic diets are indeed a good tool for weight loss – not for everyone, of course, but for many, many people.
One of the silliest arguments I’ve heard dismissing ketogenic diets goes something like this:
Well, sure, people lose weight on a ketogenic diet. But it’s only because people in ketosis end up eating less.
That almost sounds like an explanation, but it isn’t. Imagine having this conversation:
“My brother-in-law used to be an alcoholic, but not anymore. Now he drinks normally.”
“If he used to be an alcoholic, why isn’t he an alcoholic now?”
“Because he doesn’t drink as much.”
That’s not an explanation; it’s simply a restatement of a result. If someone craves alcohol to the point where he drinks so much that it’s screwing up his life and his health, but then starts feeling satisfied on a drink or two, wouldn’t we want to know why? Wouldn’t that suggest a dramatic and positive change in his brain chemistry?
I’d say the same thing about ketogenic diets. If an obese guy loses significant weight and keeps it off for the first time after adopting a ketogenic diet, it’s obvious to anyone with a functioning brain that he ended up consuming less energy than he expended during the weight loss. But that’s not the explanation; that’s the result. Wouldn’t that result indicate that something rather positive changed in his metabolism?
Well, uh, the ketogenic diet is satiating, you see.
Uh-huh … which is as much of an explanation as He stopped drinking too much because he’s satisfied on less alcohol now, you see.
So without (I hope) re-igniting a debate about who should or shouldn’t try a ketogenic diet, I’m reviewing Keto Clarity for what it is: a guidebook for people who want to try a ketogenic diet, either for weight loss or some other reason.
The book begins by explaining what ketosis is and the difference between a truly ketogenic diet and a low-carb diet – an important distinction because, as Jimmy learned after his weight crept back over 300 pounds, it’s entirely possible to be on a low-carb diet or even a very low-carb diet without being in ketosis. (That would be the case with me. I drift in and out of ketosis, according to my meter.)
The next couple of chapters are the here’s how to do it guidelines: how to determine the mix of fat, protein and carbohydrate that will produce what Dr. Jeff Volek and others call nutritional ketosis. The required ratios, as Jimmy explains, will vary from person to person, but the most important lesson here is: don’t make the mistake of thinking that if a low-carb diet is good, a diet low in both carbohydrates and fat is even better. You have to get your energy from something besides protein.
I can attest to that one. When I first tried a low-carb diet in the 1980s, I still believed in the low-fat nonsense. I didn’t read a book on the Atkins diet or any other low-carb diet (my bad) and tried to get by on skinless chicken breasts, turkey ham, egg whites and green vegetables. After a week of feeling half-awake and lethargic, I gave up. Whoops.
Anyway, as Jimmy explains in Keto Clarity, it’s the fat in a ketogenic diet that keeps your energy up and appetite down. But of course, the fats have to be the right fats. As the book explains:
Saturated fats, like those in butter, coconut oil and red meat, and monounsaturated fats, such as those found in avocadoes, olive oil and macadamia nuts, are basically safe for consumption in terms of your health. They don’t raise your blood sugar, and they don’t cause any harm when eaten to satiety. In fact, they are quite beneficial: they are anti-inflammatory, raise HDL, help you feel full and – most important for our purposes – they help you create ketones. Compare this to the polyunsaturated fats found in vegetable oils, which increase systemic inflammation and linked to multiple health problems, despite the fact that they are heavily touted as the healthy oils we should all be consuming.
And let’s be honest: butter, sour cream, coconut oil, avocadoes and egg yolks are freakin’ delicious. If you’re going to change up your diet, it certainly helps if your taste buds don’t feel punished.
In a subsequent chapter, Jimmy explains how to use a blood ketone meter to check your ketone levels. And yes, if you’re going to try a ketogenic diet, you should invest in one of those meters. The urine ketone strips Dr. Atkins recommended back in the day were all that were available, so that’s what ketogenic dieters used. But once you become keto-adapted and are relying more and more on ketones for fuel, fewer ketones are excreted in the urine, even if your blood ketones are still high.
One of the advantages I’ve found of a low-carb diet (ketogenic or not) is that I can go for hours and hours without eating – unlike back in my high-carb days, when skipping meals would give me the shakes. In a chapter on fasting — which many people consider the other “f” word, according to Jimmy – he explains that there are health benefits to intermittent fasting. (Paul Jaminet makes the same point in his Perfect Health Diet book.) One advantage of a ketogenic diet is that it allows many people who previously couldn’t stand the thought of going 16 hours or more without a meal to do so easily. But, Jimmy cautions, you need to listen to your body. If you’re really and truly hungry, as opposed to experiencing a stomach gurgle, you need to eat something.
Good point. I don’t think starving yourself ever works out in the long run.
As I mentioned above, I don’t believe everyone will feel his or her best in a constant state of ketosis. So in chapter titled Keto FAQ, I was pleased to see this comment from Bryan Barksdale, one of the experts Jimmy quotes liberally throughout the book:
I believe a well-designed ketogenic diet can overcome a lot of the negative effects people experience while eating a low-carb, high-fat diet. One such strategy some people may want to use is cycling in and out the various macronutrients, just as would have happened naturally in an ancestral diet.
Jimmy then writes that some people shed more fat if they cycle in and out of ketosis, although cycling may not be appropriate for everyone.
Again, test it for yourself and see how it works for you … If cycling in and out of ketosis gives you the results you desire, then go for it.
My sentiments exactly. Jimmy is obviously quite enthusiastic about the benefits he and the people whose personal stories he quotes in the book have experienced, but he doesn’t argue that everyone should be in ketosis all the time – despite what some internet cowboys will tell you.
He also doesn’t claim that being in nutritional ketosis automatically translates to weight loss. When you burn fat for fuel, you create ketones. That fat can come from your diet or your adipose tissue. If you consume all the fuel you need in a day, your body has no reason to tap its reserves. What a ketogenic diet accomplishes for many people is put their bodies into a fat-burning mode where it’s easier to tap those reserves – which makes it easier to eat less. That’s the point. There’s no magic involved that causes calories to vanish into thin air.
In one of the last chapters, Jimmy lists a number of diseases and conditions that have been successfully treated or may eventually be treated with ketogenic diets (some of the research is in its early stages), including epilepsy, diabetes, obesity, irritable bowel syndrome, non-alcoholic fatty liver disease, polycystic ovary syndrome, some cancers, fibromyalgia, autism and Alzheimer’s.
The emerging research is another reason that while I don’t buy into the “everyone should be in ketosis all the time” argument, I also don’t buy the “ketosis will ruin your health” argument. That argument reminds me too much of this one:
Sure, your low-carb diet might help you lose a lot of weight, raise your HDL, and lower your blood sugar, blood pressure and triglycerides … but it will give you a heart attack.
I just don’t think our bodies are that stupid. I don’t believe we improve a gazillion health markers while we’re killing ourselves.
Given what we’re learning about the gut microbiome, the one real concern I’d have about going on a ketogenic diet would be depleting the healthy gut bacteria – but the problem there is a lack of fiber, not ketosis per se. So as I’ve mentioned before, if I were aiming for ketosis, I’d be sure to include a lot of fibrous plants in my diet and supplement with some form of resistant starch – which doesn’t kick most people out of ketosis.
The final chapters of Keto Clarity include a shopping list and a bunch of recipes contributed by readers and friends of Jimmy’s. Some of the recipes look pretty good and I plan to try them. I don’t aim for ketosis, but I certainly don’t avoid delicious high-fat foods, either.
Jimmy is a gifted writer, and everything in the book is explained clearly and as simply as possible, with some humor sprinkled in for good measure. If a ketogenic diet is something you plan to try – or are already doing but need more guidance – this is the book for you.
PROGRAMMING NOTE (so to speak): I need to step away from blogging for awhile so I can focus on that book and DVD companion Chareva and I have been planning. Ideally, we’ll be ready to release both by the time the low-carb cruise rolls around in May. She’ll need to produce a ton of cartoon characters and other artwork, so I promised her I’d have a draft ready by Oct 1st. (She’s talented, mind you, but she can’t draw scenes I haven’t written yet.) With full-time programming work, kids, the farm, blogging, etc., I’m behind on my writing schedule. If I don’t give myself some focused writing time, I’ll miss my deadline. That’s the bad news.
The good news is that The Older Brother agreed to sit in the Fat Head chair until I get caught up. I enjoy reading his posts and consider them a nice change of pace. I’ll answer comments on my own posts, but otherwise the blog is all his for awhile.
Man, it’s nice to have a reliable guest host …
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Perhaps you remember the terms for body types from high-school biology. These are from the Encyclopedia Britannica:
Ectomorph. A human physical type (somatotype) tending toward linearity, as determined by the physique-classification system developed by the American psychologist W.H. Sheldon. Although classification by the Sheldon system is not absolute, a person is classed as an ectomorph if ectomorphy predominates over endomorphy and mesomorphy in his body build. The extreme ectomorph has a thin face with high forehead and receding chin; narrow chest and abdomen; a narrow heart; rather long, thin arms and legs; little body fat and little muscle; but a large skin surface and a large nervous system. If well fed, he does not gain weight easily; if he becomes fat, he is still considered an ectomorph, only overweight.
Endomorph. A human physical type (somatotype) tending toward roundness, as determined by the physique-classification system developed by American psychologist W.H. Sheldon. The extreme endomorph has a body as nearly globular as humanly possible; he has a round head, a large, round abdomen, large internal organs relative to his size, rather short arms and legs with fat upper arms and thighs, but slender wrists and ankles. Under normal conditions the endormorphic individual has a great deal of body fat, but he is not simply a fat person; if starved, he remains an endomorph, only thinner.
Mesomorph. A human physical type that is marked by greater than average muscular development, as determined by the physique-classification system developed by American psychologist W.H. Sheldon. Although the Sheldon system of classification does not make absolute distinctions between types, a person is classed as a mesomorph if mesomorphy predominates over endomorphy and ectomorphy in his body build. The extreme mesomorph has a square, massive head; broad, muscular chest and shoulders; a large heart; heavily muscled arms and legs; and minimal body fat. He tends to develop muscle easily.
These are not mutually-exclusive types. Most of us are a mix. I’m an ectomorph-endomorph. I have long arms and legs, but also tend to get fat in the middle … and I definitely have the slender wrists and ankles, despite being thick through the upper thighs and butt area.
Some really beefy guys are mesomorph-endomorphs. They’re very muscular and strong with the fast-twitch muscles and quick reflexes of a mesomorph, but also tend to get fat around the middle. Think offensive lineman.
It’s the mesomorph type I’ll be talking about here, so let’s look at another brief definition from an article in Men’s Fitness:
Mesomorphs look well built without setting foot in a gym, and pack on muscle the instant they pick up a dumbbell.
Mesomorphs look well built without setting foot in a gym … Yup. I’ve known people like that. In order to stay lean and muscular, all they really have to do is not screw up. But many mesomorphs do work out, because the results are so rewarding and impressive. The same article in Men’s Fitness mentioned a study of the effects of resistance training. Given the same workouts, the ectomorphs put on almost no muscle at all, while the mesomorphs made big gains in muscle size. It’s character vs. chemistry again – the chemistry in this case being genetics.
The Older Brother and I had a mutual friend in high school who was a perfect mesomorph. The guy had a small waist, wide shoulders, big muscles, chiseled abs and veins popping out all over the place. So what did he eat? Any damned thing he wanted to, including a lot of junk. And his exercise program? He didn’t have one. If he’d ever decided to take up weight-lifting, he would have looked like a Greek god in no time. I ran into him in a bar 20 years after high school (where yes, he was drinking beer) and he still had exactly the same build.
So here’s the point: a whole lot of people who consider themselves experts in exercise or nutrition because they look so darned good and are so darned athletic are mesomorphs. But what you’re seeing in their impressive-looking photos and videos is a genetic gift. If they don’t totally hose themselves with a crappy diet, they stay lean. If they work out at all, they put on muscle.
So when they point to their muscles and abs as proof of their superior knowledge about nutrition – or worse, point to an endomorph’s fatter build as proof that he can’t possibly know as much as they do – it’s bull@#$%. Period. (Given my last couple of posts, you can guess who inspired this post.) When I see a natural-born mesomorph posting a picture of his beautiful body as proof of his expertise in fitness and nutrition, I roll my eyes and think, “Well, that’s fabulous. Be sure to send your mom or dad a thank-you card for passing on those genes” — especially if the mesomorph has to puff out his belly to produce a “before” shot of himself looking kind of, sort of, maybe a little bit fat.
I’m not saying anyone who happens to be a mesomorph is disqualified from giving diet and exercise advice to those of us not so genetically gifted. Some really know their stuff. Mark Sisson is mostly a mesomorph (with a bit of ectomorph mixed in), and I’d certainly take his advice. But here’s the difference: Mark knows his ripped build is largely a genetic gift. He’s said several times that he was lean and muscular even when he was living on what he now knows was a garbage diet. He just wasn’t healthy on that diet.
It doesn’t prove anything if a particular diet or exercise program works well for a mesomorph, because pretty much everything that isn’t actually harmful works for them. Vegetarian diet, vegan diet, high-fat diet, low-fat diet, paleo diet, whatever … if these guys get adequate protein, work out now and then, and don’t fill up on junk foods that overcome their natural tendency to stay at a low level of body fat, they’re going to look great. Their impressive physiques don’t in any way prove they have the answers for the rest of us.
Let’s use academic achievement as an analogy. I wasn’t genetically blessed in the body-build department, but I was in the intelligence department. So was The Older Brother. We both breezed through school. Sure, we studied, but not as hard as some kids who were B or even C students.
I remember one of my roommates in college looking at the single spiral notebook I took to all my classes and saying, “That’s all the notes you take? How the heck are you getting A’s in everything? You hardly write anything down!”
“Uh, well,” I mumbled, “if the professor says something and it makes sense, I just remember it. I don’t really have to write much of it down.”
That’s a genetic gift. My dad was like that. He loved to read, and he could quote from books he’d read 10 years earlier. When the game Trivial Pursuit came around and we played as a family, he’d mop the floor with the rest of us. He’d read a ton of books in his lifetime and it seemed he hadn’t forgotten a word. So he’d finish in maybe 20 minutes, then the rest of us would pretend he’d never been a part of the game and play on.
The point is, I would never, ever point to what worked for me in college – just remember what the professor said! – as proof that it’s the best approach for everyone. I wouldn’t take a picture of my high-school report cards or the plaque I received when the professors in the communications department at my university named me the top senior in the department, put those pictures on a web site, and point to them as proof that I’m an expert in education or in how to get good grades.
I got those grades largely because I’m a “brain mesomorph,” so to speak. Brain mesomorphs can pick pretty much any method of studying and still do well, as long as they don’t do something to screw up that genetic gift – like, say, don’t study at all.
The Older Brother and I were both A students, but we approached schoolwork in totally different ways. I don’t like scampering to meet deadlines, so if I was assigned a term paper, I’d start weeks ahead of time and work on it a little bit every day. Sometimes I’d be finished days before turning it in. Then I’d get an A on the paper.
The Older Brother would wait until the day before the paper was due, then start writing. Sometimes he’d work all through the night and turn in the paper without having slept a wink. Then he’d get an A on the paper. Completely different approaches, same happy result.
Neither of us would ever be so foolish as to point to those papers and say, “Here’s proof of my expertise in how to get good grades.” And neither of us would be so foolish as to point to an average-IQ kid who worked his tail off to get a B in a tough class and say, “Well, I sure hope nobody listens to that kid if he offers advice on study habits. If he had any expertise in good study habits, his report card would look as good as mine.”
In fact, I’d consider that average-IQ kid who had to seriously apply himself to get all B’s the true expert on how to raise your grades. He actually had to overcome his lack of genetic gifts to reach that goal. That’s the kid I’d ask for advice on study habits if my kid wasn’t blessed with a high IQ and was struggling in school, not the high-IQ kid who barely has to study to get straight A’s.
So to paraphrase what I said at the end of my previous post, if you’re 100 pounds overweight, maybe the best weight-loss coach for you is someone who had to struggle to lose 100 pounds, even if he’s still built like an endomorph because (duh) he’s an endormorph. The mesomorph who’s never been fat a day in his life can’t relate to your struggle, and if he’s like some mesomorphs, he’ll mistake his genetics for proof of expertise.
And if he’s an a-hole of a mesomorph, he’ll consider you a failure unless you end up looking like him, even though you couldn’t possibly look like him unless you had his parents.
Knowledge can be passed from one person to another. Genetics can’t. Don’t mistake one for the other.
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