SANE Science

Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

How Humanity Can Get Its SANEity Back

  “We found marked improvement…after advice to follow a Paleolithic [SANE] diet compared with a healthy Western diet…The study adds to the notion that healthy diets based on whole-grain cereals and low-fat dairy products are only the second best choice in the prevention and treatment of type 2 diabetes.”– S. Lindeberg, University of Lund How […]

Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

How Many Carbs Should I Eat While Going SANE?

  “Diets should be moderate in carbohydrate, moderate in fat, and protein should contribute 25% to 30% of energy intake.” – D.A. Schoeller, University of Wisconsin-Madison No matter how misinformed they are, people will say you are on a low-carbohydrate diet when they see you taking in a natural balanced amount of carbohydrates. Eating a large […]

Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

How to Eat More, Burn Fat, & Boost Health (Part 2 of 2)

  “Consumption of a meal containing [an] identical [quantity of calories] and nutrients can produce markedly different physiological responses…” – D.S. Ludwig, Harvard University Picking up where we left off in the last post…when people see you dropping pounds of body fat while eating more, they will ask what diet you are on. If you […]

Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

A Rallying Cry for Wellness Influencers

Re-posted from http://www.metaboliceffect.com/a-rallying-cry-for-wellness-influencers

Over the last year I met and became pretty tight with Jonathan Bailor. You may have seen us here at Metabolic Effect recommend his book The Smarter Science of Slim. Jonathan and I get together on occasion and talk shop about research, clinical practice and the state of the health and fitness industry.

One of the things that has always confused both of us is the sometimes ridiculous nature of the health and fitness industry. There is often so much bickering back and forth. “Fat is the cause of disease!” “No, its not its carbohydrates!!” “Meat will kill you!” “My science is better than your science!” “My health guru said that’s not true, so your an idiot!” And on it goes.

Atkins, Paleo, Vegan, Vegetarian, Primal, Fasting etc. The arguments, confusion and frustration rage on and on. It is becoming a bit tiresome. If you realize humans crave certainty above all else, you can understand a little about this behavior. If you do something different, it can challenge what another person thinks they know and that often leads to the ridiculous side of human behavior and the desire to form teams and attack.

At Metabolic Effect the only team we are on is yours. And Jonathan feels the same way. Ultimately there is far more to agree on than there is to bicker about. Here is a message from Jonathan. I hope you will read and take it to heart.

Jade Teta

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

The worldwide rate of obesity has more than doubled since 1980. There are now about as many overweight people alive as there were *total* people alive a century ago. The rate of diabetes and pre-diabetes has increased 100,000% in one century. More than 40 million children under the age of five are overweight.

This is ridiculous. And this is what we’re up against.

We’re not in a battle against one another. Nobody working to help others eat more real food is our adversary. We’re here to save lives, not to be right. It is a waste of our valuable time to argue with anyone who agrees that starvation is counterproductive.

So what may we be best served spending our time on? Three suggestions:

  1. Celebrating our similarities rather than demonizing our differences.
  2. Ignoring those who tear others down so we may maximize our time spent helping individuals who are calorie counting their way into and early grave.
  3. Serving the 99% who remain trapped by mainstream calorie mythology rather than focusing on the 1% who have already been freed by real food.

And if we must go negative, let us focus our efforts on those who remain nameless and faceless; those corporations hell-bent on stuffing children with processed sweets, refined starches, and industrial fats, while working to convince adults that starvation is healthy. Those who profit off of others pain are the adversary; not those who genuinely seek to improve health and wellness—albeit through slightly different means.

Together we can turn the tides against the worst health crisis the modern world has ever seen. And we must. It is literally a matter of life and death.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Science Sound Bite: SANE Solutions to Cravings

Frequently Asked Question

How can I curb my cravings for sweet, salty, or crunchy snacks?

Answer

Sweet

  • Protein bars with at least four times more protein than sugar (I enjoy Quest bars)
  • Berries and citrus
  • Diabetic candy/chocolate
  • Low-carb snack products
  • SANE fudge
  • Sugar-free drinks such as Crystal Light etc.
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Salty

You can use as much salt as you’d like in food (within reason). This should go along way in avoiding cravings in the first place.

  • Beef or turkey jerky
  • Lunch meat
  • Soy nuts
  • Nuts

Crunchy

  • Raw sugar snap peas
  • Raw celery
  • Soy nuts
  • Nuts
  • Low-carb snack products
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

SANE Eating on Anticoagulant Medications: Keep A Steady Course!

pillsandbottle

by Catherine Britell, M.D.

 

One sunny summer afternoon about 15 years ago, my husband and I were enjoying a double kayak paddle in Seattle’s Lake Union, looking at the houseboats and ducks and conjecturing about the “Sleepless in Seattle” lifestyle, when he suddenly said, “Cathy, you need to paddle us back to the rental place now.”   So, I did, and then he said, “Now you need to drive us to the hospital.  I’m not feeling well”.  And the next day, he had a brand new plastic heart valve to replace the congenitally malformed one that had suddenly started malfunctioning.

In order to prevent formation of blood clots on the artificial valve, it’s necessary for him to take a warfarin anticoagulant.   Others need to take anticoagulant medications for other reasons.    The dose of this medication needs to be carefully adjusted according to regular blood tests.

Why is this relevant to SANE eating?   It’s important because blood clots are formed through a series of chemical reactions in your body, and Vitamin K is necessary for many of those reactions. Warfarin (brand name: Coumadin) works by decreasing the activity of Vitamin K; lengthening the time it takes for a clot to form. And Vitamin K is found in very high to moderate amounts in many of the non-starchy vegetables that are the mainstay of SANE eating.  For us, it means that we pay attention to the Vitamin K in our foods, and for my husband, a slightly larger daily dose of anticoagulant medication.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

The International Normalized Ratio (INR) and the Prothrombin Time (PT) are determined by the time it takes blood to clot.  Individuals at risk for developing blood clots take warfarin to lengthen the usual time it takes for a clot to form, resulting in a prolonged INR/PT. Doctors usually measure the INR/PT every month in patients taking warfarin to make sure it stays in the desired range.

So, if you’re taking warfarin anticoagulants, it’s important to keep your vitamin K intake as constant as possible. Sudden increases in vitamin K intake may decrease the effect of the medication, while lowering your vitamin K intake could increase the effect of warfarin.  It’s important, then, to keep your intake of foods rich in vitamin K about the same each day. For example, you may plan to eat only ½ cup of these foods per day. If you like these foods and eat them often, you can eat more, but be consistent.   Some people find that VERY large quantities of high Vitamin K vegetables may make it difficult to achieve and maintain therapeutic anticoagulation and so may wish to go easy on kale, spinach, and collard greens.

If you are taking warfarin anticoagulants it’s vital that you know the vitamin K levels in various non-starchy vegetables, so that you can maintain the desired consistency in intake.   Here’s a list of foods highest in Vitamin K.

 

Food Serving Size and Vitamin K levels (micrograms) 

 

  • Kale, cooked 1/2 cup — 531
  • Spinach, cooked 1/2 cup — 444
  • Collards, cooked 1/2 cup — 418
  • Swiss chard, raw 1 cup  — 299
  • Swiss chard, cooked 1/2 cup  — 287
  • Mustard greens, raw 1 cup — 279
  • Turnip greens, cooked 1/2 cup — 265
  • Parsley, raw 1/4 cup — 246
  • Broccoli, cooked 1 cup — 220
  • Brussels sprouts, cooked 1 cup — 219
  • Mustard greens, cooked 1/2 cup — 210
  • Collards, raw 1 cup — 184
  • Spinach, raw 1 cup — 145
  • Turnip greens, raw 1 cup — 138
  • Endive, raw 1 cup — 116
  • Broccoli, raw 1 cup — 89
  • Cabbage, cooked 1/2 cup — 82
  • Green leaf lettuce 1 cup — 71
  • Prunes, stewed 1 cup — 65
  • Romaine lettuce, raw 1 cup — 57
  • Asparagus 4 spears — 48
  • Avocado 1 cup (cube, slice, puree) — 30-48
  • Tuna, canned in oil 3 ounces — 37
  • Blue/black-berries, raw 1 cup — 29
  • Peas, cooked 1/2 cup — 21

The bottom line:  If you’re taking anticoagulant medications, eating a SANE diet with abundant non-starchy vegetables will be wonderful and healthy for you.  However, when you embark upon your SANE lifestyle, even when you are choosing low or moderate Vitamin K vegetables, you can expect your warfarin dose to increase, just because of the number of servings of vegetables you are now eating.   And you’ll probably need to have more frequent blood tests for awhile.  So, it’s important to

  • let your doctor know that you’re eating significantly more vegetables
  • follow his/her instructions as regards monitoring and warfarin dosage
  • keep your Vitamin K intake moderate and steady.  
Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

 

Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Science Sound Bite: The China Study

Quite a few people have asked what I think about The China Study. Some quick thoughts:

The research I reviewed over the past decade shows that plant foods such as non-starchy vegetables, citrus fruits, berries, nuts, and seeds, should make up the majority of the food we eat. I’d imagine Dr. Cambell (the author of the book about The China Study) would support this. The research I reviewed also showed that the statements “animal foods are unhealthy” and “plant foods are healthy” have been disproven. Myriad studies show that animal foods such as fish are some of the healthiest foods around. Myriad studies also show that the plant foods sugar and starch are unhealthy.

Science shows that our diet should consist of SANE foods. SANE foods can come from plants or animals.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

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Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Jonathan Bailor: The Backstory, From His Doctor

 

My long-time physician was kind enough to provide some 3rd party context around me and SANE. I thought a personal and medical look at the backstory behind the research and experience that resulted in SANESolution would be useful (or entertaining 🙂 ). – Jonathan

By Dr. Scott Ripple, Family Practice physician

During my 20+ year medical career I have treated thousands of patients ranging from individuals carrying more than 200 lbs. of excess body fat to professional bodybuilders with 2% body fat. It was clear from my first appointment with Jonathan nearly a decade ago that he had a unique approach to health and fitness.

When we first met, Jonathan was an experienced personal trainer and had educated himself extensively on traditional approaches to health and fitness. Almost obsessive in his implementation of typical diet and exercise approaches and spending around 20 hours per week on this effort, Jonathan achieved good results. In fact, I mentioned to him that I thought he could do quite well in an amateur bodybuilding competition without any further preparation. This suggestion generated little interest as Jonathan was more interested in focusing on ways to make health and fitness more practical so that he could focus his attention on other goals in his life.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

A few years into the scholarly research that would later become SANE, Jonathan became further dissatisfied with the impracticality of hours of weekly exercise and the discomfort and bloating accompanying the traditional starch-based diet he was consuming. He eventually reached a plateau and began to see diminishing returns from all his time and effort. Then came the setbacks: shoulder pains, a hamstring injury, and finally a torn pectoralis muscle in his chest.

Feeling burned out after 10+ years of following the traditional “eat less, exercise more” approach, he made a full-stop switch to the eating and exercise practices now filling the pages of SANE.  I was surprised to see the effects during his recent visit. His waist shrunk by three inches, he is significantly more toned and defined, his strength, energy, and endurance are better than ever, and he is free of injuries. Even more surprising was that this resulted from exercising once per week and following simple nutrition principles rooted in even intake of protein, carbohydrate, and fat from natural foods.  With fasting glucose (an indicator of propensity for diabetes) and cholesterol (an indicator of propensity for heart issues) at levels that are extremely healthy and a physique on par with some famous fitness professionals (and superior to that achieved by his 20-hours-per-week traditional routine years prior), it seems unarguable that Jonathan achieved his goal of discovering a more practical approach to sustainable fat loss and wellness.

As a doctor, I know that people frequently go out of their way to avoid the topic of health and fitness. It is likely that you have tried to change your eating and exercise habits before and not seen the results you hoped for. It is natural to feel guilt and anxiety after such an experience. I hope that the research, medical support, and experience Jonathan brings to SANE living will alleviate your doubts and allow you to be inspired.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

Is Jonathan Bailor Lipophobic?

 

Also enjoy this segment from the Balanced Bites podcast

I recently had the pleasure of talking with Jimmy Moore and his listeners on Jimmy’s “Ask the Low-Carb Experts Show.” Wanted to share the show here as well as some commentary that took place afterwards. Thanks for the great show Jimmy!

Comment 1

Did anyone notice the contradiction in what Jonathan said? His ‘SANE’ system suggests that vegetables and protein are the most satiating of foods; but he said to Jimmy that there’s nothing more satiating than fat, admitting that he never feels quite satiated without it! Umm, Jonathan, what about all that water and fibre that you claimed would sate you?

So, why does he constantly de-emphasise fat? Well, he still *does* have a remnant of fat phobia. It’s not the Ancel Keys full-blown variety (“don’t eat fat or you’re gonna die!”) but a more subtle version of it, where fat is treated with careful suspicion. Notice how many times Jonathan referred to how easy it is to “overeat” fats. Has anyone noticed a huge contradiction in his statements? Firstly, he says “you don’t need to count calories; calories-in/calories-out is falacious”. Then he says “Fats have so many calories you need to be careful not to eat too much of it” (ie: you need to count your calories!)

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

As Jimmy and so many others have found out: there is NOTHING as satiating and as metabolically-regulating as dietary-fat.

Finally, I was pulling my hair out when he talked about getting low-fat, processed Greek Yoghurt instead of the natural, full-fat variety, and then *adding* additional processed fats to it! And then recommending egg-white omelettes! This is not the language of someone who believes in genuine whole-food, sane eating, but of an obsessive who’s just doing calorie-counting through the back door, who works hard to tailor his plan so that it offends the sensibilities of conventional wisdom as little as possible.

Comment 2

Jimmy,
I’m very glad that some of your questioners called Bailor out on the low-fat nonsense that pervades his book. It’s amazing that he pretends that the diet recommendations in his book have anything to do with either low carb or paleo – most of them are based on completely conventional dietary advice (egg whites, etc.) which is how he managed to get so many endorsements from the mainstream medical community. In your podcast he comes over just like a politician saying whatever he thinks his audience wants to hear, but if you read his book the diet he actually advocates is 33% carbohydrate and 33% protein. His emphasis on whey protein, egg whites, fat-free yogurt and cottage cheese is really problematic.

My Reply

Thank you for your feedback.

As I mentioned on the podcast I think all of our time is much better served celebrating our similarities rather than attacking our differences. I’m really glad to hear that low-carb/high-fat is working for you and hope that you would acknowledge that science and billions of people have shown that it is possible to be quite healthy and slim while getting less than 60% of one’s calories from fat. I think our shared effort of getting the mainstream to consume less carbohydrate would be furthered if we avoided perpetuating the very dietary prejudice (aka prejudging a way of eating based on one characteristic that differs from our own way of eating) that frustrates us so much (aka when many mainstream “experts” dismiss a well formulated low-carb/high-fat diet as unhealthy based on their fat content and lack of healthy whole grains).

To briefly note some of the “contradictions:”

  • We don’t need to count calories when we eat SANEly. That doesn’t mean calories don’t count. If we metabolize more calories than our body can eliminate, we will gain fat. Calories count. However, that can’t mean that humans have to count calories to be healthy and fit considering that the concept of a calorie didn’t even exist in until 1824…while humans were healthy and fit long before then.
  • You may note from The Smarter Science of Slim text and from the podcast that I explicitly say it’s not a low-carb/high-fat diet. This doesn’t mean I’m against low-carb/high-fat, it’s just that it’s not what I’m writing about nor have I ever claimed it is. With this in mind, I hope it doesn’t come as a surprise that what I recommend isn’t 100% in line with the low-carb/high-fat way of eating.
  • While fat is satiating (as I mentioned in the podcast), water, protein, and fiber also play critical roles. http://thesmarterscienceofslim… & http://thesmarterscienceofslim….
  • For those of us who are struggling with fat loss, it may not be necessary for all of us to go out of our way to eat more fat, as our body can always eat more fat from the stores we’re carrying around with us.
  • I hope we don’t stereotype anyone who thinks people can be healthy and slim while getting less than 60% of their calories from fat as fat phobic as doing so risks alienating a lot of brilliant researchers, many of whom we may otherwise really enjoy (ex. Cordain, Eaton, Konner, Kresser, Guyenet, etc.).

Sorry I haven’t provided a more detailed reply here. I’ve referenced the research supporting my recommendations extensively in my book, think a well formulated low-carb/high-fat diet is wonderful for many, and am delighted that you have found a way of eating that works for you. Here’s to working together to help others enjoy the health benefits of a grain-free, sugar-free, and seed-oil free lifestyle rather than tearing each other down for not recommending a one size fits all diet. – Jonathan Bailor

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES