Fork U with Dr. Terry Simpson
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LEARN TO COOK FISH Fish is not only a healthy option but also a versatile ingredient that can be transformed into a myriad of mouthwatering dishes. Whether you're a seafood aficionado or looking to expand your culinary repertoire, mastering the art of cooking fish can elevate your cooking skills to new heights. In this article, we'll explore the techniques and recipes to create delicious fish dishes that will impress even the most discerning palates. COOKING METHODS: __ __ DELICIOUS FISH RECIPES: Now that you're familiar with the basics of preparing and cooking fish let's explore some mouthwatering recipes to try at home: __ __ For more great recipes, see terrysimpson.com https://terrysimpson.com/index.php?action=page&id=2832&category_id=2840.
HEALTH BENEFITS OF FISH CONSUMPTION Fish consumption has been linked to various health benefits due to its rich nutritional profile. The health benefits of fish consumption include cardiovascular health, brain function, and well-being. Because fish are a rich source of omega-3 fatty acids, vitamins, minerals, and other nutrients, they are an important part of a balanced diet. FISH, THE MOST ANCESTRAL FOOD Fish has long been recognized as a valuable source of essential nutrients beneficial for human health. Seafood is a staple part of the diet across different cultures and regions. Since most of the first human communities were coastal, fish were a common source of food. CARDIOVASCULAR HEALTH EXCEEDS RISK Regular fish intake reduces the risk of cardiovascular diseases, such as coronary heart disease and stroke (Mozaffarian & Rimm, 2006 https://jamanetwork.com/journals/jama/fullarticle/203640). That study showed that the benefits of fish intake exceed the potential risks. Even for women of childbearing age, the benefits of modest fish intake, excepting a few selected species, also outweigh the risks. The heart health effect comes from the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found abundantly in fatty fish species (Kris-Etherton et al., 2002). These fatty acids exert anti-inflammatory, antiarrhythmic, and vasodilatory effects, lowering blood pressure and triglyceride levels and reducing the formation of blood clots (Calder, 2015). BRAIN FUNCTION Fish consumption has also been associated with improved cognitive (brain) function and a reduced risk of brain disorders such as Alzheimer's disease. The omega-3 fatty acids EPA and DHA play a crucial role in brain health (Gómez-Pinilla, 2008 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/). Epidemiological studies have consistently shown a positive correlation between higher fish consumption and better memory (ref https://pubmed.ncbi.nlm.nih.gov/16216930/). Moreover, research suggests early-life exposure to seafood has long-term brain benefits and decreases age-related cognitive decline (Wurtman et al., 2009). NUTRIENT PROFILE, SUCH AS VITAMIN D But omega-3 fatty acids are not the only benefit of eating fish. Fish are also a rich source of various essential nutrients vital for human health. Vitamin D, in particular, is naturally abundant in fatty fish and plays a crucial role in bone health, immune function, and mood regulation (Holick, 2007). These include high-quality protein, vitamins (such as vitamin D and B-complex vitamins), and minerals (such as selenium, iodine, and zinc) (Kris-Etherton et al., 2002). Furthermore, the bioavailability of these nutrients from fish is superior to other dietary sources, including supplements. Thus, fish consumption is an efficient means of meeting nutritional requirements (Rosell & Appleby, 2006). FISH FARMS Aquaculture https://yourdoctorsorders.com/2014/04/fish-farms-a-solution-or-a-problem/, the farming of fish and aquatic organisms, has undergone significant advancements in recent years, leading to improvements in sustainability, efficiency, and product quality. Fish Farms have had significant problems in the past. In the last fifteen years, there has been an improvement in environmental management strategies and sustainable farming practices. Those practices have changed my mind about seafood. Consequently, you can now buy quality farm-raised seafood, which adheres to the high standards of any food. Hence, I now recommend some...
THREE GREAT DIETS The Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) are all great eating patterns. Each diet focuses on different aspects of health. MEDITERRANEAN DIET The Mediterranean diet comes from the traditional dietary patterns https://yourdoctorsorders.com/2022/08/the-modern-mediterranean-diet/ of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. High in the consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, fish, and moderate amounts of poultry, dairy, and red wine. Shown to decrease the risk of heart disease and cancer and to improve longevity. DASH DIET Discussed in last week's podcast (ref https://yourdoctorsorders.com/2024/02/dash-the-best-diet-youve-never-heard-of/). DASH (Dietary approach to stop hypertension) was developed to prevent and manage hypertension (high blood pressure). Focuses on increasing intake of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting sodium, saturated fats, and cholesterol. MIND DIET Developed by researchers at Rush University Medical Center as a hybrid of the Mediterranean and DASH diets, with a focus on brain health and reducing the risk of neurodegenerative diseases like Alzheimer's disease. It also emphasizes the consumption of fruits, vegetables, whole grains, nuts, olive oil, fish, poultry, and beans while limiting the intake of red meat, butter/margarine, cheese, pastries/sweets, and fried/fast foods. THREE DIETS ARE BRANCHES OF THE SAME TREE The Mediterranean, DASH, and MIND diets share some common elements. All focus on whole foods and plant-based sources of nutrients. The Mediterranean diet emphasizes health and longevity. While the DASH diet targets hypertension and cardiovascular health. Finally, the MIND diet specifically supports brain health to reduce the risk of neurodegenerative diseases. 1. RUSH MEMORY AND AGING PROJECT: A study conducted by researchers at Rush University Medical Center followed over 900 older adults for an average of 4.5 years. Findings showed that individuals who closely adhered to the MIND diet had a substantially lower risk of developing Alzheimer's disease, with a reduction in risk ranging from 21% to 53%, depending on the level of adherence. (ref https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/ ) 2. COLUMBIA UNIVERSITY MEDICAL CENTER STUDY: Researchers at Columbia University Medical Center examined the dietary habits of over 1,000 participants. Individuals who closely followed the MIND diet had a 53% lower risk of developing Alzheimer's disease than those with low adherence to the diet. 3. ALZHEIMER'S DISEASE NEUROIMAGING INITIATIVE (ADNI): The ADNI study found that adherence to the MIND diet was associated with better cognitive performance and a reduced rate of cognitive decline over time. 4. SYSTEMATIC REVIEWS AND META-ANALYSES: Several systematic reviews and meta-analyses have summarized the findings of multiple studies investigating the association between the MIND diet and dementia risk. Overall, these reviews reveal that adherence to the MIND diet is associated with a significant reduction in Alzheimer's disease and dementia. 5. MECHANISMS OF ACTION: Components of the MIND diet, such as leafy greens, berries, nuts, whole grains, fish, olive oil, and poultry, have been linked to improved cognitive function and a lower risk of dementia. More research is needed to elucidate the mechanisms underlying the protective effects of the MIND diet. Current evidence suggests that...
ABSTRACT: The Dietary Approaches to Stop Hypertension (DASH) diet is a widely recognized dietary pattern designed to lower blood pressure and promote cardiovascular health. I will attempt to provide an in-depth review of the DASH diet, its origins, key principles, health benefits, and potential limitations. It also explores the scientific evidence supporting its efficacy and applicability in various populations. Furthermore, this paper discusses practical considerations for adopting the DASH diet and its potential future developments in the field of nutrition and health. 1. INTRODUCTION The DASH diet, or Dietary Approaches to Stop Hypertension, is a dietary plan primarily developed to combat hypertension (high blood pressure). DASH has since gained recognition for its broader health benefits. Hypertension is a major risk factor for cardiovascular diseases, including heart disease and stroke. Therefore, the DASH diet is essential to reducing these health risks. 2. ORIGINS AND DEVELOPMENT The National Heart Lung and Blood Institute (NHLBI) developed the DASH diet in a study known as the DASH-Sodium Study. The primary objective of the DASH-Sodium study was to investigate the effect of dietary patterns on blood pressure, in particular, the effects of sodium intake. Researchers aimed to design a diet that could effectively lower blood pressure without medication. The DASH diet emerged from this study as a dietary pattern rich in nutrients and low in sodium, saturated fat, and cholesterol. 3. KEY PRINCIPLES OF THE DASH DIET The DASH diet emphasizes the consumption of nutrient-rich foods while limiting the intake of sodium, saturated fats, and cholesterol. Key principles of the DASH diet include: __ __ 4. HEALTH BENEFITS OF THE DASH DIET The DASH diet offers a range of health benefits beyond blood pressure reduction: __ __ 5. Scientific...
DID YOU TRY THE CARNIVORE DIET? Did you try the carnivore in January? A month of red meat, eggs, and butter? If you did, you probably lost weight. If you lost weight, you felt better. The Carnivore crowd will point to weight loss as proof of superiority. But did you worry that this might not be the healthiest diet for you long-term? Is it healthy? In short, the answer is no. Perhaps you remember on a previous podcast, we talked about the beer and sausage https://yourdoctorsorders.com/2022/11/the-beer-and-sausage-diet/ diet. On that diet, Evo, the pod god who distributes this podcast, lost weight every month he was on the diet. In addition, his weekly lab work -sorry for all the jabs Evo - improved every week he was on the diet. Could you argue that drinking beer and eating sausage is a good diet? You could, and that same logic is what the carnivore crowd uses to convince people the carnivore diet has merit. SIMPLICITY, IS THY NAME CARNIVORE? What could be simpler than eating a diet of just red meat? Who doesn't like a good steak? If you just eat steak or red meat, you will lose weight. When you lose weight, you will feel better. And your labs might improve. You might think it is paradoxical that your cholesterol level went down - it isn't; that is just a result of giving up junk food and weight loss. Every diet has a honeymoon phase, where people think they can do the diet "forever." Then reality comes home: __ __ FORK U Today, on Fork U, we will discuss the latest low-carb fad: the Carnivore diet, the denial that goes into those who make up the diet, and the risks of an all-meat diet. I'm Dr. Terry Simpson, and this is Fork U. Fork University Where we make sense of the madness, bust a few myths, and teach you a little about food as medicine. CARNIVORE DIET The carnivore diet, which primarily consists of animal products like meat, fish, and eggs, has become the latest low-carb fad. It is a controversial and extreme dietary approach. Proponents of the carnivore diet claim numerous health benefits. To be clear, the scientific evidence supporting these benefits is limited, and that long-term studies on the effects of the carnivore diet are lacking. Paul Saladino, Ken Berry, and Shawn Baker are a few doctors who advocate for this diet. And oddly, none of them see private patients, although Saladino and Baker love showing their abs, and spend a lot of time in the gym. THE BIOTRUTH OF EVOLUTION Some claim the natural diet of humans is meat. This is a biotruth https://yourdoctorsorders.com/2015/02/biotruths-what-we-are-meant-to-eat/. When someone tells you that “man was meant to eat” this or that – it is part of a logical fallacy known as a biotruth. A biotruth is an argument presented by someone with misunderstood notions of human biology and/or evolution but uses those false arguments to justify their views. In this case, how they eat. You can extend that logical fallacy out: man was not meant to fly, so we shouldn’t be in airplanes. Primitive man did not have laboratories, so we should not have antibiotics. You will see biotruth arguments from people who practice carnivore diets, as well as those who practice vegetarian (and vegan) diets. Often with photographs of our jaws and those of our ancestors – or they will say how we have a long or short intestine, and on that basis, we “were meant” to eat in whatever their view is. As we evolved, were we better...
SORRY IT DIDN'T WORK This is the time of year when everyone is excited about some change in their life. My neighbors are doing a "dry January" because they want to cut down on their alcohol. Other neighbors committed to more physical activity before a hip replacement. And there is the inevitable "what diet will I do this time?" Now, before I go to that, long-time readers of my newsletter will realize that I am drinking my cup of Peet's coffee https://yourdoctorsorders.com/2015/02/fifty-shades-of-coffee-first-taste/. Peet's is a story of disappointment, which I will use to illustrate a point: DIET DISAPPOINTMENT Diets are like that person who disappoints you again and again. The person you invite to events, but they never reciprocate. The diet starts out great. You lose a bit of weight, decide you can eat this way forever, and this is your new lifestyle. Then something happens. If you are smart, you realize you cannot live that way. Most, though, internalize and think, "It is my fault." Well, it isn't your fault. LOW CARB DISAPPOINTMENT Low-carb diets can be disappointing for various reasons. Some people may find it difficult to stick to a low-carb eating plan because they miss certain high-carb foods that they enjoy. This can lead to feelings of deprivation and dissatisfaction with the diet. Additionally, some people may not experience the weight loss or health benefits they were hoping for with a low-carb diet. It's important to remember that everyone's body is different, and what works for one person may not work for another. Furthermore, it is important to focus on overall health and well-being rather than just weight loss or specific dietary restrictions. Every year, someone starts a new version of low carb. I've done a few myself. This year's version is carnivore. Some are doing a carnivore January. The results will be the same as the previous low-carb diets - and let me go back to Peet's coffee. COFFEE AND DIETS I have been a member of Peet's Coffee Club since 1995. I get it faithfully every couple of weeks. Whole beans. It costs about $36 for two bags. Then I discovered I could get it at Costco for $25, with no shipping charge, the same date of roasting. I wrote Peet's, of course. They told me my coffee is always fresh, unlike the bulk sold to Costco. Except the roasting date is on the package. Diets are like that. You get some results, then disappointment. You don't get the return for the money. But someone in the low-carb community will tell you that you didn't do it correctly: __ __ NOW WHAT? So, some consider weight loss surgery or new drugs. Both of these are reasonable (yes, I have done a lot of weight loss surgery in my time). But what I've advocated is that people have to take responsibility for what they eat even after weight loss surgery. Well, you don't have to - but your body is a perfect calorie counter. Does that mean a "diet?" No, the goal of weight loss drugs or surgery isn't to put someone on a diet for weight loss. The goal is to give them good food so they can nourish themselves. It also means I have to get rid of silly ideas they learned from things like the low-carb diet. The low-carb diet, that friend you always invite into your home, always disappoints. MY JOURNEY TO CULINARY MEDICINE About ten years ago, I received certification in Culinary Medicine. Part of that training was long hours reviewing the literature...
THE SCAMS AND QUACKS OF THE YEAR The New Year, the point we all look for a second chance. To get healthy, lose weight, adopt a new habit. And waiting for you are the hucksters who want to sell you hydrogen in your water, expensive supplements of dubious value, and some choices that might actually harm you. If it sounds too good to be true, you might just be hearing the sound of the duck - or a quack, at least. TOP SCAMS OF THE YEAR __ __ FORK U Today, on Fork U, we will reveal the top scams of 2023 and make sense of the madness that surrounds them. I'm Dr. Terry Simpson, and this is FORK U. Fork University. Where we teach you a little bit about food as medicine Busting myths and making sense of the madness. THE LIVER KING AND PAUL SALADINO Chief among the shirtless salesmen of supplements and scams, 2023 saw the self-described liver king https://yourdoctorsorders.com/2022/12/liverking-falls-from-grace/ (Brian Johnson) fall from grace, and his partner, Paul Saladino, tried to say he didn't know. Liver King's five-foot-two-inch frame was filled with more steroids and growth hormones than found in a pharmacy. Purchasing somewhere between $12,000 and $20,000 of injectables a month and eating a diet far from the liver he recommended. Ultimately, Johnson admitted this, albeit the evidence was overwhelming. Finally, let us not forget that his business partner, Paul Saladino, loves to yell at spinach and kale while pushing his Heart and Soil supplements. Liver King and Saladino jointly own a supplement business, Heart and Soil. They sell supplements and pretend to tell you about health through the carnivore diet. Moreover, the company "Heart and Soil" is registered in Texas, and Brian Johnson, his wife, and Saladino are all board members. THE SHIRTLESS SALESMEN OF SUPPLEMENTS AND SCAMS Being shirtless is oddly effective, especially among some men. Whether this comes from "we like alpha males with abs" or homo-erotic fantasy, shirtless sells. Countless times showing studies refuting their claims don't move these supporters. In fact, the response from some males was some version of "Show me your abdominals." My retort, "I'd love their abs, but in time they'd love my arteries," just didn't move them. I still find it odd that a grocery store would allow a shirtless person to yell at spinach. Yes, Saladino did train in psychiatry, although he does not see patients. While Saladino said, he had "an inkling" his partner was doing steroids. Johnson (Liver King) used to inject insulin and balance it with maple syrup. Isn't it odd that Saladino's refrigerator is filled with the same maple syrup that Liver King used to balance his insulin to increase glycogen in his muscles? THE CARNIVORE DIET - OR - DOCTORS DON'T LEARN NUTRITION IN MEDICAL SCHOOL Saladino received a medical degree from The University of Arizona, and I was a faculty member (assistant professor) at the time. Saladino loves to pander to the anti-medicine crowd with the trope that doctors don't learn the root cause of disease. I pointed out that we taught him pathophysiology, and he must have forgotten that our Western medicine discovered the root cause of many diseases. In front of one audience, Saladino claims he learned nutrition in medical school. Then, a few years later, he claims he didn't learn nutrition in medical school. Do we learn nutrition in medical school? DO DOCTORS LEARN NUTRITION IN MEDICAL SCHOOL? As someone who is certified in Culinary Medicine and taught nutrition, I can say yes and no. The basics of nutrition are anatomy, physiology, and biochemistry. While you can get these courses in college, in...
CANOLA OIL IS HEALTHY AND INEXPENSIVE Did you ever notice there are those people who will tell you how everything is bad for you? Don't eat this and don't eat that? They make grand assertions about the modern food system. Often claiming we should return to the age of the caveman. Assuming that health will return when we eat what our ancestors ate. https://yourdoctorsorders.com/2015/02/biotruths-what-we-are-meant-to-eat/ THE LOGICAL FALLACY OF ANCESTRAL DIETS / AND HUMANS Proponents of ancestral diets are confused by the logical fallacy called a biotruth. What is a biotruth? An argument based upon a misunderstanding of natural selection or the evolutionary process. Usually combined with the conclusion that if it was good enough for primitive man, it should be true for now. Ultimately, we forget that primitive man did not have an easy life. CANOLA OIL PODCAST TRANSCRIPT Canola oil is today's topic because not everyone wants to buy expensive olive oil. When I mention canola oil on TikTok, the comments go like this: __ __ Are those claims valid? Should we avoid Canola oil? Must we avoid Canadians in general? TODAY ON FORK U We will make sense of the madness that is Canola oil. Is it an evil plant that is only good to make oil for your car, truck, or tank? Or is it a reasonable oil for your body? I'm Dr. Terry Simpson, and this is Fork U Fork University Where we make sense of the madness Bust a few myths And teach you a little bit about food as medicine. WHAT IS CANOLA OIL? Canola oil was invented in the 1970s in Canada and is an acronym that stands for Canadian oil's low acid. Canola comes from the pressed seeds of rapeseed plants. Granted, that is an unfortunate name. However, not if you know its epistemology. Rapeseed comes from the Latin rapa, which translates to "turnip." Thus this flowering plant is a member of the turnip, cabbage, and mustard family. Latin just isn't taught anymore. But if you think of Rome often, as we men do, Latin might be the new language for you. Speaking of Mustard, did you ever wonder why we don't have mustard oil in the United States? Primarily Erucic acid. ERUCIC ACID Erucic acid is a monounsaturated fatty acid that is associated with heart disease. In some poorly done experiments in rats, they seemed to have higher levels of heart disease. Rats, not politicians. But the healthy kind of rats you find in sewers, not the vermin found in Washington, DC. Erucic acid is why you don't find mustard seed oil in the United States. Those who travel to India will experience delicious foods cooked in mustard oil. But don't fear. It will be just fine (ref https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962393/). In fact, erucic acid decreases the rate of some progressive brain diseases and is being examined to treat cancer and other diseases. RAPESEED OIL AS A LUBRICANT Because of the high erucic acid content, rapeseed oil was originally used as an industrial lubricant. Some rapeseed was cold pressed, seeds gathered, pressed, and not heated, and the oil extracted. This has been used as a cooking oil for years, but there was concern regarding the erucic acid content. CANADIANS HYBRIDS Canadian scientists began to crossbreed the rapeseed with wild cabbage to lower erucic acid. The seeds of this new hybrid plant became the Canola oil. Later, this plant was genetically modified to withstand Round Up. Hence, it is a genetically modified plant (
NUTS AND SEEDS, OR SUPPLEMENTS People who count calories https://yourdoctorsorders.com/2023/06/seed-oils-omega-6-and-inflammation/ notice nuts contain about 200 calories per ounce. Nuts are calorie-dense. However, nuts are also nutrient-dense. Moreover, nuts provide fiber, healthy oils, and essential minerals. Nuts have been shown to decrease sudden cardiac death https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/211693, decrease cholesterol, and provide satiety that helps people who wish to control their weight. Two Brazil nuts contain enough magnesium to meet the adult daily requirement. FOOD WORKS, SUPPLEMENTS MAY NOT The advantage of a healthy diet is that you do not need supplements in your diet. While Magnesium is an essential mineral needed in hundreds of reactions in your body, you can get all the magnesium you need by following a Mediterranean Diet. Take Pumpkin Seeds - also known as Pepitas in the US. Kernels: 1 oz, 168 mg or pumpkin seeds in shell: 1 oz, 74 mg OTHER FOODS THAT WORK: Almonds, dry roasted: 1 oz, 80 mg Spinach, boiled: ½ cup, 78 mg Cashews, dry roasted: 1 oz, 74 mg Peanuts, oil roasted: ¼ cup, 63 mg Soymilk, plain or vanilla: 1 cup, 61 mg Black beans, cooked: 1⁄2 cup, 60 mg Peanut butter, smooth: 2 tablespoons, 49 mg Bread, whole wheat: 2 slices, 46 mg Avocado: 1 whole one is 44 mg Potato, baked with skin: 3.5 oz, 43 mg Rice, brown, cooked: 1⁄2 cup, 42 mg Yogurt, plain, low fat: 8 oz, 42 mg Oatmeal, instant: 1 packet, 36 mg Banana: 1 medium, 32 mg Salmon, Atlantic, farmed: 3 oz, 26 mg Halibut, cooked: 3 oz, 24 mg Raisins½ cup, 23 mg Chicken breast, roasted: 3 oz, 22 mg Beef, ground, 90% lean: 3 oz, 20 mg Broccoli, chopped & cooked: ½ cup, 12 mg Apple:1 medium, 9 mg Carrot, raw: 1 medium, 7 mg All of those are foods you get in your diet, and all of them are a part of a healthy Mediterranean Diet. TEXT FROM PODCAST: Which is better? Magnesium glycinate three eight citrate or oxide? This is one of the most common questions I'm asked during my doc talk live sections on TikTok. Magnesium supplementation is a popular subject probably ever since the disgraced Naturopath published her book The Magnesium Miracle, claiming that magnesium could cure over 60 diseases. It was popular because so many people wanted one thing that they could grab hold of to explain all of their problems. And because symptoms of magnesium deficiency are common, fatigue, weakness, insomnia, and heart palpitations, it became a natural reservoir for all of the nonsense that people want to present. Barbara O'Neill, the naturopath banned from Australia for dangerous practices, frequently lectures that taking Celtic salt will cure hypertension, but it isn't Celtic sea salt you need. If you need magnesium today, I will introduce you to Mediterranean magnesium. It will not only help regulate blood pressure but also improve your life and increase longevity. Today on Fork U, we will make sense of the madness of magnesium, and we'll tell you which magnesium supplement you should buy and which you should avoid. And how to take the Mediterranean magnesium miracle and avoid the supplemental magnesium misery of Montezuma. I'm Dr. Terry Simpson, and this is Fork Fork University. where we make sense of the madness. Bust a few myths and teach you a little bit about food as medicine. The Mediterranean magnesium miracle. Where do you get this? Well, first try nuts and seeds, which we include in the fruit section of the Mediterranean diet. Did you know that two Brazil nuts contain enough magnesium for a person for a day? An ounce of pumpkin
WE LOVE LEGUMES The legume is a powerhouse plant protein. The beautiful bean. Often the source of protein for vegetarians and vegans, and forgotten about in most modern diets today. Thus, we will campaign to bring back the legume. In today's gym, you will find people selling protein powders, advocating all meat diets, and flexing their muscles. But in ancient times, the original Greek Gymnasiums, the source of protein for these fellows, were legumes. Their diet was cereals from whole grains, fruits, legumes, vegetables, and occasionally fish. No meat, no protein powder, no pre-workout. WHAT IS A LEGUME OR PULSE? When most think about legumes, they think about the common green bean (Phaseolus vulgaris). Yet there is an entire family of Leguminosae. The precise definition of a legume is any plant from the Fabaceae family that would include its leaves, stems, and pods. A pulse is an edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse. REDISCOVERING THE BEAN When Ancel Keys was told there were few cardiac events in Southern Italy, he went to investigate. Legumes have less fat, and thus, a diet rich in legumes should have less fat and, thus, less heart disease. In Naples, only 20-25 percent of the calories were from fat. In contrast, Keys noted in England that 35% of the calories were from fat, while in Minnesota, 40 percent of the calories were from fat. Legumes meant plenty of protein, less fat. The blood cholesterol reflected some of this. Naples had cholesterol values of 165 milligrams per 100 milliliters of blood, while England had over 200 and Minnesota had over 230. Total blood cholesterol was the only measurement at the time. What Keys also showed was the wealthy Neapolitans ate a richer diet: (reference 1) BEANS AND LOWER CHOLESTEROL Keys then took 24 healthy men and controlled their diet for fat and protein. Keeping calories constant with equal amounts of protein but changing the fat, the cholesterol fell from 225 to 195 on the lower-fat diet. But the Neapolitan diet was not what he followed. The fat in Naples was mainly olive oil, and the fat in the low-fat metabolic ward was from fat in meat and milk. At the time, Keys concluded it would be difficult to convince people to eat a diet rich in legumes. Americans love their meat. Today, we have better methods to decrease heart disease risk by using statins often with other drugs. While a diet of legumes replacing meat might reduce blood cholesterol by 10-20%, that is often not enough to decrease the risk of heart disease. A combination of modern medications (such as Crestor, Zetia, Repatha) can lower LDL (apo-B levels) to where heart disease can become an "orphan" disease. You can have your steak and eat it too! LEGUMES AND THE MEDITERRANEAN DIET Legumes are part of the Mediterranean Diet (ref https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9710409/). The recommended amount includes 3-4 ounces of legumes per day. Or using legumes as a major source of protein for a meal several times a week. Legumes: lentils, beans, peas, and peanuts. The more common ones that humans consume. ANCIENT PEOPLES AND LEGUMES Until about 12,000 years ago, homo sapiens were hunter-gatherers. For almost two million years before that, our evolutionary ancestors subsisted on hunting and gathering. What was the most common protein source? Legumes. Not meat, as much as your carnivore-crazy friends would have you believe. Remains of lentils, the tombs of the Twelfth...
TURMERIC: IT CAN KILL YOU Turmeric is from the root of a flowering plant (Curcuma longa of the ginger family Zingiberaceae), known for being anti-inflammatory. Because of its anti-inflammatory nature, turmeric is one of the most common supplements I am asked about during my TikTok live sessions. This is because people like a "natural" anti-inflammatory supplement rather than over-the-counter medications. SUPPLEMENTS Supplements https://yourdoctorsorders.com/2015/10/bad-supplements-23000-er-admissions-a-year/ are excluded from "black box warnings." Those warnings you see in the package inserts in pharmaceuticals. This article is meant to provide references for those interested in doing more research about Tumeric to realize it is not benign. Turmeric has many potential applications for cancer, brain injury, and many other diseases. The key is knowing what dose of turmeric is toxic, what dose is effective, and what dose is ineffective. We also need to know how to mitigate potential dangers. CONTRAST WITH ASPIRIN Aspirin is a known anti-inflammatory agent with many uses. Since aspirin is regulated, we know the dose effect of aspirin. If you have a headache, the 81 mg dose of aspirin will not relieve your headache. But the 325 mg dose will decrease headache. And you know that taking two hundred tablets of aspirin is a toxic dose. A single aspirin can cause a bleeding ulcer, which may lead to death. Some people are allergic to aspirin, and an allergic reaction can lead to death. What we don't know is the effective dose of Turmeric or the lethal dose of it in that supplement bottle. But we know that turmeric, curcumin can lead to liver injury and death. TURMERIC AND LIVER INJURY Toxicity is always in the dose. High curcumin levels, the active ingredient in turmeric, have caused liver damage (Ref 1-13). To quote from one of the references: TURMERIC AND COOKING There is no danger in using turmeric as a spice in cooking. First, because your intestines do not absorb turmeric well. Unlike a supplement, which has high doses of curcumin. In addition, supplements also have black pepper, which increases absorption. Since turmeric has a mild anti-inflammatory component, this might have limited benefits as part of a healthy diet. Tumeric belongs in the cabinet, not in a capsule. TEXT FROM THE PODCAST You probably have some turmeric in your herb and spice drawer. You’ve probably heard that Turmeric’s active ingredient Curcumin has anti-inflammatory properties and has been used for centuries as an “ancient” medicine. That yellow powder comes from the root of the Curcuma longa plant, a member of the ginger family. Turmeric has a warm, bitter taste, and I use it in Paella, curry, and add it to salads, rice, or other starches like pearl barley. But what you haven’t heard is that too much Turmeric can kill you. Today we will make sense of the madness surrounding Turmeric. From its promise as an anti-cancer agent to its toxicity, and who should avoid it for daily use. FORK U I’m Dr. Terry Simpson, and THIS is FORK U Fork University Where we make sense of the madness Bust a few myths! And teach you a little bit about food as medicine. INFLAMMATION Inflammation is a complex biochemical, physiological, and even pathological process. Inflammation is the basis of our immune system, and acute inflammation allows us to rid our bodies of cancer, viruses, bacteria, yeasts, mold, and parasites. Without the inflammatory process, we would end up being a pile of goo in twenty-four hours – dead as dead can be. Inflammation allows us
Ozempic, Wegovy, Monjaro, and a host of other drugs – the GLP-1 agonists and near miracles weight loss drugs, and soon a more potent pill form coming. These drugs have known side effects, and there have been increased visits to the emergency rooms. Often because people were not told foods to avoid. As with any new drug, there are the grifters. After all, since it is a prescription, you will have supplement salesmen that promise a natural solution. What about those who claim they can "compound" the drug for you in their compound pharmacy? WEIGHT WATCHERS AND SEQUENCE Was it a coincidence that Weight Watchers (WW) bought Sequence? Sequence is a company that prescribes these drugs through a network of physicians that you contact via telemedicine. Sequence, as it turns out, is one of the more legitimate telemedicine companies, not only trying to get you a prescription but providing a diet plan with it. Weight Watchers purchased Sequence for over 100 million dollars. One thing missing from the frequent prescription of the new drugs is a diet plan. Weight Watchers does this. And Weight Watchers is partially owned by Oprah Winfrey, who has been open about her weight loss struggles. Now, Oprah reports she has been on semaglutide and lost over 45 pounds. Thus Oprah proved that the drugs, with a good diet, are a powerful tool against obesity. IT IS MORE THAN WILLPOWER - ASK OPRAH As a weight loss surgeon, I am constantly asked about willpower and obesity. For example, Oprah Winfrey a person with more willpower than probably anyone you know. Given her resources to have people cook for her, provide her with a workout plan, and any assistance. She even bought a major portion of Weight Watchers. What made the difference? The injectable drug, semaglutide (Wegovy). OBESITY MANAGEMENT IS MORE THAN A DIET - ASK WEIGHT WATCHERS The Weight Watchers diet plan has evolved over the years. Even with the Weight Watchers diet plan ranking among the best diets in the world, they purchased Sequence. Thus repositioning themselves to use their diet with the drugs to provide optimal health. KEEPING YOU OUT OF THE EMERGENCY ROOM - SIDE EFFECTS OF THE NEW DRUGS Emergency room physicians have noted an increase in patients coming to the ER after using these drugs. I was recently interviewed about this, and you can find it here https://www.newsnationnow.com/health/ozempic-related-er-visits-spike-experts-warn-side-effects/. Common side effects include nausea, vomiting, bloating, constipation, and diarrhea. Up to eighty percent of people who take these drugs have symptoms. Many of those problems can be avoided by following a few simple rules: __ __ COMPOUND PHARMACIES AND "GENERIC OZEMPIC" Many compound pharmacies have offered these drugs for sale. They are often at a greatly reduced price. But they are not the same drugs approved and tested by the FDA. There is no "generic" form of Ozempic, Wegovy, or Mounjaro. Compound pharmacies are telling their customers that, since there is a shortage of these drugs, they can compound the drug and sell it to the public. Many of these compound pharmacies import semaglutide from overseas. It is illegal to import a drug from overseas without FDA approval. Furthermore, the drugs they import are not the same formula...
SEED OILS, OMEGA 6, AND INFLAMMATION Just about everyone in the low-carb community is talking about how bad seed oils are. They claim the medical community has it wrong. The conspiracy-minded folks claim doctors want to keep people sick. Thus dependent on medicine for pills and surgery. Hence, seed oils are the new evil part of the picture. THE NEW SUGAR CONSPIRACY Seed oils, hydrogenated oils, and omega-6 fatty acids have replaced sugar as the new reason for ill health in America. Their logic goes like this: Seed oils are high in omega-6 fatty acids. They claim that high Omega 6 https://yourdoctorsorders.com/2021/10/the-carnivore-diet-and-myths/ fatty acids are pro-inflammatory. Therefore, if you have more seed oils in your diet, you will have more inflammation. Inflammation is the root cause of heart disease. Their argument is logical, partially true, and the conclusion is incorrect. They are selling you snake oil (well, usually supplements). IT IS PEANUT BUTTER The keto crowd will say how "real" peanut butter is made with peanuts and salt. Claiming this peanut butter is "candy" or "full of garbage" and isn't fit to be eaten. But is it? Let's break this down. ADDED SUGAR First, the added sugar, which according to the label is 3 grams per serving (two tablespoons), so the whole thing is 190 calories, of which 12 of those calories come from sugar, the rest from fat. Here is the label from Sprouts Pure Peanut Butter. Nothing but ground peanuts. No salt, no oils, no sugar. There are 200 calories from two tablespoons. Of the 200 calories from all peanut butter, with no added sugar, you get the same number of calories from the peanut butter with sugar in it. How much sugar? Well, about 3 grams per serving of sugar. How much is that? Not much. To exceed the recommended dose of sugar from the American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars you would need to have more than 6% of your calories. In Skippy, it is 1.5% added sugar. LOW CARB SUGAR CONSPIRACY Sugar was the "evil" that low carbohydrate folks said caused obesity. If you read their literature from twenty-plus years ago, it blamed sugar for obesity. Not just sugar, but any carb that was sugar, they claimed, would become fat. They even had their alternative view of history of obesity in the country. They stated that the world was not obese until Ancel Keys https://yourdoctorsorders.com/2022/08/ancel-keys-and-revisionist-history/ blamed heart disease on fat. Then the US government promoted a low-fat diet. The result was obesity bloomed because they replaced fat with sugar. That evil food pyramid caused people to turn away from fat, substituting sugar. That sugar substitution led to obesity. It sounds so logical. If you ever go on a low-carb diet (Atkins, South Beach, Paleo, Keto, Carnivore), you stop eating junk food and eat steak. You feel satisfied eating lots of meat. Then you get tired of steak. You lose weight because you are in a calorie deficit, not because of ketosis. But that weight loss leads to confirmation of the theory that sugar made you fat. You go off the restrictive diet. Now you gain weight. You gain weight because you are eating more. But you blame the slice of bread. What you forget is now you are eating more steak because you have more flavors in your mouth. That slice of bread is 100 calories, but you think an 18-ounce Porterhouse (1260 calories) is a diet food? So you blame the bread or the lava cake. But not the extra calories. WHERE IT FALLS APART But something about your low-carb diet doesn't make sense. You notice that obesity has increased in the United States. But...
IMPLEMENTING THE MEDITERRANEAN DIET: VEGETABLES The increase of vegetables in the diet is one way to reduce inflammation. Vegetables are an important part of the Mediterranean https://yourdoctorsorders.com/2017/02/mediterranean-diet-score/ diet, providing essential nutrients https://yourdoctorsorders.com/2022/11/decreasing-cholesterol-drugs-and-diet/. A diet rich in vegetables that contain antioxidants https://pubmed.ncbi.nlm.nih.gov/31521398/. As a result, the Med diet reduces the risk of heart disease, cancer, dementia, and anti-inflammatory diseases. Vegetables are low in calories, but high in nutrient density. In addition to providing high nutrient value, they provide satiety. Thus making vegetables the cornerstone for weight loss and maintenance. HOW MUCH IS A SERVING? One serving of vegetables is 3 ounces (85 grams) of raw or double that cooked. Three servings of vegetables a day is the daily goal. Without a doubt, the more vegetables, the better. MEAL IDEAS Breakfast ideas for vegetables include what you might put in an omelet: tomatoes, spinach, onions, and chives. Even the breakfast bites can have multiple vegetables in them. While salads are great for lunch, filled with kale, radishes, and carrots, don't forget that you can pile a sandwich with lettuce, cucumbers, sprouts, and tomato. Need a snack during the middle of the day, plan on carrots for the afternoon and for the drive home. You can't fall asleep while chewing on carrots. Broccoli might be a great snack before dinner. Raw, even if you have a bit of ranch dressing. Buy packets of dry ranch dry ingredients and add to Greek yogurt. Don't forget that dinner salad. Make it large and beautiful. SUPPLEMENTS ARE NOT THE SAME Vegetables contain nutrients that your body needs. They are rich in magnesium, potassium, and folate. There is no supplement that can replace vegetables. DO VEGETABLES HAVE ANTI-NUTRIENTS? Every study has shown that an increase in vegetables decreases heart disease, cancer, and inflammation. People who sell supplements often point out that vegetables have anti-nutrients in them. I have talked about this in a previous podcast and post (here https://yourdoctorsorders.com/2023/01/are-vegetables-just-bs/). Of the various supplement salesmen out there, from the self-described Carnivore and his business partner Liver King to Dr. Gundry. LECTINS Legumes like beans and lentils are nutrient-rich, protein-, and fiber-rich foods whose benefits outweigh any lectin. High doses of lectins, when fed to animals, lead to diarrhea, inflammation, and other problems. These problems have never been seen in human studies with normal foods. The main lectins are destroyed by cooking, soaking, sprouting, fermenting, boiling, and canning. All human trials show that diets rich in legumes, and whole grains, lead to better health. OXALATES Oxalates can be absorbed from the gut, bind to calcium, and cause calcium kidney stones. They will also bind other minerals, such as zinc. This has led some to avoid healthy foods like spinach, swiss chard, amaranth, taro, sweet potatoes, beets, rhubarb, and sorrel. Cooking greatly decreases the oxalate content. In addition, cooking increases the nutrients of the vegetables available for absorption. The higher the vegetable content, the higher the mineral content of the diet, the fewer kidney stones are formed. People who consume a DASH diet have a 40-50% decreased risk of kidney stones (reference https://pubmed.ncbi.nlm.nih.gov/19679672/). The DASH diet is the American version of the...
DO YOU NEED A LIVER CLEANSE? Fatty liver disease https://yourdoctorsorders.com/2013/02/fatty-liver-disease-the-cause-is-carbohydrates-not-fat/ is the most common reason for liver transplantation. Fatty liver disease replaced alcoholic liver disease a decade ago. The rise of obesity has contributed to fatty liver disease, and fat, like alcohol, is deadly to your liver. So can you clean out your liver? Simple answer - no. HISTORY OF LIVER SCAMS The most famous was Carter's Little Liver pills. They promised to increase the flow of bile in the liver. This would rid the body of toxins. Even when it was marketed in 1868, it was known as a "patent" medicine. Thus a medicine without merit was sold by quacks. In 1959, the name was changed to "Carter's Little Pills." The FDA, in 1951, filed suit that the pills had nothing to do with the liver. The phrase "Someone has more (fill in the blank) than Carter has pills" comes from this product. THE MASTER CLEANSER Stanley Burroughs, a lumber salesman, invented the juice cleans of tea or lemonade with cayenne pepper and maple syrup. He published a book in 1946, "The Master Cleanse," and re-released it in 1976 under the title "The Master Cleanser". Burroughs was convicted of manslaughter in California and fined for practicing medicine without a license. This "juice," or "liver cleanse," or liver detoxification program keeps coming around with different ingredients, like olive oil and the like. GALLBLADDER FLUSH The gallbladder flush is the same idea. This is usually a combination of olive oil and lemon juice. People will defecate what they are told are gallbladder stones, but they are not. It is just fecal material.
ERYTHRITOL AND HEART ATTACKS: IS IT HYPE? Does the artificial sweetener https://yourdoctorsorders.com/2015/11/artificial-sweeteners-theyre-not-that-bad/ erythritol increase the risk of heart attacks? In fact, some say that this is just hype. The article abstract can be found here https://pubmed.ncbi.nlm.nih.gov/36849732/. ERYTHRITOL IS AN ARTIFICIAL SWEETENER It has been used for years in food as a "non-nutritive sweetener." Erythritol is used in many processed foods, replacing the calories from sugar. The Food and Drug Administration considers erythritol a food additive (GRAS). As a food additive, erythritol has never been tested for its toxicity or long-term use. THE CASE FOR ARTIFICIAL SWEETENERS While artificial sweeteners decrease calories, do they decrease obesity? They have been shown to decrease obesity among teenagers (ref here https://pubmed.ncbi.nlm.nih.gov/22998339/). By reducing calories, it seems obvious that obesity would decrease. And yet, this has not been a consistent result A study showed that increased erythritol led to increased obesity. And that was just the erythritol your body makes. BUT YOUR BODY MAKES ERYTHRITOL Since your body makes erythritol. Does that mean it must be safe? The human body produces many toxic substances. For example, formaldehyde. Humans produce about 1.5 ounces of formaldehyde a day. Acetaldehyde is a breakdown product of ethanol. Drink too much alcohol, and you will produce enough acetaldehyde to kill you. THE CASE AGAINST ARTIFICIAL SWEETENERS There have been a number of peer-reviewed journal articles showing that artificial sweeteners have adverse consequences: __ __ HOW MUCH WE MAKE We have about ten micromoles per liter of blood. That would be the baseline level. Blood levels with 1000 times as much erythritol are found in people who consume it as a sweetener. One study showed that erythritol led to improved blood vessel function after drinking erythritol for a month (ref https://www.sciencedirect.com/science/article/abs/pii/S0273230096901099?via%3Dihub). But this was in healthy young adults. What about people with underlying heart disease? IT'S NOT HYPE - THE STUDY The Erythritol study was done by the highly regarded Cleveland Clinic and published in the journal Nature Medicine. It was peer-reviewed, meaning many other scientists looked at that data and concluded the study was worthy of being included in this prestigious journal. What this study examined was the correlation of erythritol with people prone to heart disease. They studied people at risk for heart disease. Such as those with high blood cholesterol, diabetes, obesity, or hypertension. They looked at the blood levels of erythritol. Data divided the patients according to how much erythritol was in their blood. What they found was that those with the highest levels of erythritol had the highest incidence of heart disease, strokes, and cardiac...
DON'T FEAR THE FRUIT, ENJOY IT Are you afraid that eating fruit https://yourdoctorsorders.com/2019/05/whole-food-myths/ will cause your blood sugar to spike? Let us bust that myth right now. Only ten percent of adults eat enough whole fruit daily despite the clear benefits of fruit. EATING FRUIT AND LIVING LONGER My 98-year-old dad eats fruit with breakfast for as long as I have known him. We would have grapefruit every morning. We even had those cute grapefruit spoons to wrestle the goodness out of the half grapefruit. Now, dad enjoys a mixed bit of fruit. In 28 studies with over 1.6 million people, each serving of fruit led to a 5% lower incidence of death (reference https://pubmed.ncbi.nlm.nih.gov/34847334/). EACH SERVING OF FRUIT 8% less risk of heart disease 3% lower risk of cancer 200 grams (7 ounces) showed the lowest risk of cancer rates and deaths from cancer. EVEN THE LOW CARB COMMUNITY IS COMING AROUND Thirty years ago, the low-carb community advised against whole fruits. Their rationale was that fruits spiked blood sugar, which caused insulin to rise, which caused fat storage. They even cautioned against eating carrots for the same reason. But now, even the most extreme members of that community proudly eat fruit. WHAT 5 SERVINGS LOOKS LIKE Breakfast with 1/2 cup of blueberries Morning snack of one medium banana Lunch with one apple Afternoon snack of 1/2 cup of grapes (about 16) Evening snack of 1 clementine DON'T FORGET THE TOMATO The tomato is a fruit. Yes, the Supreme Court said, for taxation purposes, it is a vegetable, but it isn't. OTHER BENEFITS OF FRUIT __ __ Fruit is not the enemy - but it is one of the easiest of the nine food groups to add to your Mediterranean Diet and one of the easiest and most delicious to add to the DASH diet. ----- Produced by Simpler Media https://podcastlaunch.pro
SALT: TOXICITY IS IN THE DOSE For the human body, salt https://yourdoctorsorders.com/dash-diet-developed-by-science-not-by-notions/ is both an essential metal and toxic at a high dose. The most common form of sodium comes from sodium chloride, a salt. However, too much salt and arteries become stiff, and the risk of heart disease and cardiovascular https://pubmed.ncbi.nlm.nih.gov/32057379/ disease increases. The majority of dietary salt comes from processed foods. SALT TOXCITY DENIERS Probably the most famous book is The Salt Fix. A rambling book claiming low salt is responsible for everything from lower sex drive to insulin resistance. The book is logical and simplistic, with abundant citations taken out of context. In summary, the book is almost completely incorrect. SALT AND HYPERTENSION One of the classic studies about salt and hypertension is the DASH sodium study https://biolincc.nhlbi.nih.gov/studies/dashsodium/. In these studies, the study participants were fed the diet with varying amounts of salt. These studies are expensive and often not done, but powerful. Additionally, the lower levels of salt, the lower the blood pressure. In fact, a low-sodium DASH diet led to a reduction of blood pressure equivalent to one blood pressure pill. In contrast, "The Salt Fix" states that decreasing levels of salt led to increasing blood pressure and heart disease. The Salt Fix explanation is that lower salt leads to increased levels of renin, angiotensin, and aldosterone (hormones that would increase blood pressure). His conclusion is the opposite of hundreds of articles and much analysis. Such as here, https://pubmed.ncbi.nlm.nih.gov/33586450/ here https://pubmed.ncbi.nlm.nih.gov/32057379/, and here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8780028/. SALT AND CHOLESTEROL Another false claim, "The Salt Fix," stated the DASH study showed an increase in LDL, cholesterol, and triglycerides. The DASH diet showed no significant impact at all. MORE OF "THE SALT FIX" MISINFORMATION __ Iodized salt was introduced in the US because of the low iodine
WHY YOU SHOULD DITCH YOUR GAS STOVE Did you ever wonder what the controversy is about gas http://gas stoves? There is no controversy. Gas range tops are responsible for high levels of indoor pollution. But what should we do? The answer, change to an induction cooking top TYPES OF INDOOR COOKING You can imagine the first time cooking was brought indoors. Probably a fire inside a cave. It turns out that wasn't all that safe. The particulate matter from the wood not only increased the risk of lung disease, but also increased the transmission of respiratory https://www.mdpi.com/1660-4601/20/1/75 illness. Community houses, like this one for the Tlingit Nation from Southeast Alaska, had a fire pit in the center of the house. Your status in the community determined how close you would sit by the fire. While the opening in the roof provided some ventilation, it was not enough. Particulate Matter and Disease in Native Americans has been well studied. The lung damage from particulate matter predisposed Native Americans to pneumonia, tuberculosis, influenza, and smallpox. WOODEN STOVES The use of wooden stoves with a chimney, and contained fire, were the most popular stoves in America until after the Great Depression. America was excited to go electric. But there is something primal about gas and electric cooking. COOKING WITH GAS The phrase cooking with gas was from the gas companies competing with electric companies for the new kitchen. The idea that gas was less expensive, faster, and you could see the flame became the basis for their campaign. They were trying to compete with "clean electric" INDOOR POLLUTANTS WITH GAS RANGE TOPS Products from indoor gas ranges are highly toxic to lung tissue. Those products include https://pubmed.ncbi.nlm.nih.gov/35081712/: __ __ Even with the range off, gas escapes and pollutes the air indoors. Good ventilation decreases the exposure to gas. Most people do not like continuous fans. In addition to the methane, there is also benzene that escapes. CULTURE WARS As soon as the United States Consumer Product Safety announced it was considering regulations for indoor gas cooking the vitriole started. A Wall Street Journal Editorial stated "Don’t believe for a second Consumer Product Safety Commission member Richard Trumka Jr.’s slippery claim that they aren’t coming for your stove." She also went on to state that the research was paid for. Jim Jordan, the Republican Congressman from Ohio tweeted, "God, Guns, and Gas Stoves." Sean Hannity, that famous high school graduate stated that "Biden is coming for your gas stove." On my tiktok channel I had lots of people parrot this. I never knew so many old white men knew where the stove was? Let alone what it used for fuel RESEARCH We have known about the dangers of nitrogen dioxide since the 1960's. (see here https://pubmed.ncbi.nlm.nih.gov/5317558/, here https://pubmed.ncbi.nlm.nih.gov/5317558/, here https://pubmed.ncbi.nlm.nih.gov/14067532/). Experimental data showed it cause lung damage in animal models, then it was associated with human studies. None of these researchers were concerned about climate change. WHAT CAN YOU DO? Even ventilation to the outdoor with a powerful hood may not decrease the nitrogen dioxide enough. And often you won't have the ventilation fan on when the stove is not on. Converting to induction stovetop might be...
WHOLE GRAINS REDUCE OBESITY While the low-carb world and its extremists will tell you that grains are evil, they are wrong. There is a significant difference between refined and whole https://yourdoctorsorders.com/2019/05/the-first-vitamin/ grains. THE DIFFERENCE Whole grains contain the bran, a fiber-rich outer sheath. Further whole gains have the germ cell and the endosperm. But the refined grain is just the endosperm. Compare whole grain bread, which contains substantially more fiber and vitamins than the white bread. Consuming https://pubmed.ncbi.nlm.nih.gov/33832770/ refined grains increases the risk of heart disease. But consuming whole grains decreases risks of heart disease, diabetes, and cancer. THE BRAN Bran is rich in fiber. Additionally, bran is a source of B vitamins, iron, copper, zinc, magnesium, and phytochemicals. FIBER IS ESSENTIAL Fiber is an “essential nutrient.” An essential nutrient is defined as a nutrient your body cannot make and must get from your diet. But carnivore aficionados disagree; they believe fiber is not an essential nutrient. Carnivores note that you really don’t digest fiber. And they opine that people can live without fiber. However, they forget one key, the microbiome. THE MICROBIOME The microbiome https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6219651/ are the trillions of bacteria, yeast, and fungi that live in your gut. Many scientists consider the gut microbiota another “organ” of our body. There is a clear difference in the type and number of bacteria that occupy the guts of people with obesity compared to those who are not obese. Some bacteria will increase hunger hormones. Those same bacteria also decrease satiety hormones, need more food to feel "full." Finally, they increase the ability of fat cells to increase in size, leading to obesity. INTERESTING FUNCTIONS OF GUT BACTERIA __ __ In the microbiome, what feeds the bacteria that decrease obesity includes the fiber from whole grains. The bran https://www.frontiersin.org/articles/10.3389/fmicb.2018.00031/full of whole grains contains powerful fibers like oligosaccharides. HOW MUCH TO EAT? What is a serving of whole grains? It seems confusing, especially since some products are a mix of both whole and refined grains. In the Mediterranean Diet, you might notice 9 ounces, but is that grain when it is dry or wet or both? So it turns out there is a whole grain council that has done the work for you, and they tell you right on the package. This makes your math simple. You either need three stickers of the 100% whole grain or six of the other stickers.
ARE VEGETABLES BS? If you have ever seen Paul Saldino, his famous line is that Kale is BS. He even sells the shirt. But are they? Saldino isn't the only one who proposes this. Dr. Gundry, a former heart surgeon, has his own take. Gundry claims modern health problems come from eating lectins. Lectins are compounds found in beans that are natural pesticides. Thus, Gundry claims lectins harm people. Copying destroys lectins. TOXINS IN VEGETABLES Plants make compounds to protect them against predators - other plants, pests, and the like. But do they harm humans? It turns out that some plant defense compounds are beneficial to humans. Take coffee. Yes, coffee - the caffeine is a defense mechanism. Some people will tell you that coffee is bad for you - but they don't get up in the early morning or have kids. LIST OF THE "TOXINS" __ __ WHAT THE LITERATURE SAYS What do human trials say about vegetables? They improve health, reduce the risk of heart disease, and reduce the risk of cancer. Do some of them contain anti-nutrients? Well, some do bind them, but health benefits outweigh any potential harm. WHO TO BELIEVE? You can believe a shirtless salesman of supplements and scams. Someone who was trained as a psychiatrist, who goes into a grocery store shirtless and yells at kale - or you can believe science. FIBER AS AN ESSENTIAL NUTRIENT FIBER The most abundant solid ingredient in breast milk is a fiber. That fiber is human milk...
The term vitamin was coined by the chemist Casimir Funk as he revealed the Thiamine structure to the world. So while you may think – isn’t vitamin A (it is the alphabet) the first vitamin – we take our poetic license here to point out that the first compound to be called a vitamin was Thiamine, now known as vitamin B1. But the story of that vitamin was made possible by two individuals – but the most noteworthy was Takaki Kanehiro. Our podcast today discusses the education of Kanehiro and how that influenced his view. But let’s work backward a bit. VITAMIN B1 AND BERIBERI Beriberi is caused by a lack of vitamin B1 (thiamin) in the diet. This vitamin is essential in the biochemical process of utilizing fats, carbohydrates, and proteins for energy. The nerves are particularly affected because of their metabolic pathways – hence, a wide range of symptoms from difficulty with walking (motor function) then sensory function of the legs, and finally, it affects the conduction in the heart, which leads to death. WHITE RICE AND BERIBERI White polished rice was the fad food not only in the cities of Japan but also in China. To polish the rice, the husk and germ are removed, but this is also where the vitamins are. When people eat just one food item, they are likely to develop a deficiency disease, and this was the case with sailors and white polished rice. The officers would not only eat rice but were given a variety of foods and thus avoided beriberi. But the crew typically only ate white rice. BERIBERI IN MID-1800’S JAPAN In Japan in the mid-1800s, especially in the city, polished white rice was the calorie source of choice. White rice is easy to store, looks clean, is faster to cook, and eating it is less chewy. White rice was considered what the wealthy people ate – it was beautifully displayed, and unlike brown rice, did not go rancid. What they didn’t know was the processing of the rice led to stripping the rice of the vitamin-rich portion. In the rural areas of Japan, there was little beriberi as they mostly ate brown rice (barley rice). This led to a major problem in their Navy, where beriberi was endemic. White polished rice was the caloric source for the Navy, and often one third of the crew would develop beriberi and be unable to carry out their duties. There were many thoughts as to the cause of beriberi, but none of them had panned out well. EASTERN TRADITIONAL CURES FOR BERIBERI On occasion, Eastern healers would recommend various teas and herbs. But, some would recommend barley rice. Some of these cures are retrospective, meaning once the traditional Japanese medical folks learned that barley rice was a cure for beriberi, they stated that they had prescribed it for years. Barley rice does have vitamin B1 (1 cup contains a day’s supply). But during the time, the cures from these village doctors were rare and not enough for the Japanese Navy, in spite of losing more people to beriberi than to war – would adopt. Also, note that barley rice is not as transportable as white polished rice and has a shorter shelf life. During this time, Japan was becoming westernized, and they were working on importing medical ideas from Germany, although they had a fair bit of influence from the British method. KANEHIRO’S TRAINING When Kanehiro was being trained, his initial training was from the Eastern Medicine part of his province. This training was apprentice-like, and he heard someone say that “There are no good doctors in Sustama.” When William Wills opened a medical school in his province, he jumped at the chance – but Wills encouraged him to go to London for further training. In order to do this, Kanehiro joined the Navy in 1872. He remained in the Japanese Navy for the rest of his...
THE GREEN MEDITERRANEAN DIET Imagine being able to improve the Mediterranean Diet https://www.yourdoctorsorders.com/2022/08/the-modern-mediterranean-diet/ with a few changes. Is the new "Green" Mediterranean Diet the ultimate hack? The Green Mediterranean Diet https://pubmed.ncbi.nlm.nih.gov/33461965/ (Green-Med) has become the hottest version of the MED diet yet. ADVANTAGES OF THE GREEN MEDITERRANEAN DIET There are three advantages to Green-Med __ __ FATTY LIVER Non-alcoholic fatty liver disease is the number one cause of liver failure in the United States. It surpassed alcoholic liver disease as the number one reason for liver transplants. But how do you get fatty liver? IS FATTY LIVER CAUSED BY SUGAR OR FAT OR BOTH? Low-Carb enthusiasts blame fructose https://www.yourdoctorsorders.com/2021/11/fructose-evil-or-misunderstood/, or almost any sugar, as the cause of fatty liver disease. Although the latest boogyman is "seed oils." On the other hand, vegans will blame saturated fats. But sugars in mice are not the same as sugars in men. Fatty liver appears to be a byproduct of obesity, excess calories, and genetics. REDUCING FATTY LIVER After weight loss surgery, people rapidly lose weight, including in their liver. But people on the Green Mediterranean Diet lost more weight in their liver than those with the standard Mediterranean diet. VISCERAL FAT Belly fat is one of the hardest fats to get rid of. As people age, belly fat increases. So when women go through menopause, they increase belly fat. And lowering belly fat is best done through weight loss with a high-fiber diet and cardiovascular exercise. But Green-Med appears to lower it even more. CARDIOVASCULAR RISK FACTORS Although MED is known for reducing the risk of heart disease, Green-Med seems superior https://heart.bmj.com/content/107/13/1054.long. IMPLEMENTING THE GREEN MEDITERRANEAN DIET The difference between the green and standard Mediterranean diet __ __ Green Tea is Easy There are more polyphenols in it than in black tea - so it's easier to drink. Adding walnuts is easy; they are also a great source of omega-3 fatty acids. Decreasing red meat isn't difficult. Finding Mankai or duckweed - well, you can't in the United States No one has reproduced the data about the Green Mediterranean Diet - perhaps because they can't find those frozen cubes of duckweed.
LiverKing Falls From Grace Not that anyone was surprised the so-called Liverking was using steroids. But he fooled many people that his diet and intense training led to this frame. The diet he recommended was some form of an "ancestral" diet. We have covered the carnivore-type diet before. So how did this all happen? THE RISE OF LIVERKING LiverKing's rise was meteoric. He began posting on Instagram in 2021 and now has almost 2 million followers. His trademark was showing off his abdominal muscles on his five-foot-five-inch frame. All the time advocating eating raw liver. Isn't that a hook? Eat raw liver, get abdominal muscles, and look like him. But his rise was anything but an accident. POWERING UP THE MEDIA In his emails, he whines about how he wants to build his following but was concerned that the steroids he had were not enough. So he was begging for help from someone in the UK. He was taking thousands of dollars of steroids a month. His plan? Getting over a million followers and selling supplements. He had a "live-in" video recorder to follow his antics. Guess who his partner was in supplements? THE SUPPLEMENT INDUSTRY How do most scam artists in the medical field make money? Selling supplements https://www.yourdoctorsorders.com/2015/04/vitamins-supplements-lables-that-lie/. Be that Joseph Mercola, or Mark Hyman, or Ken Berry. All people who make millions a year selling supplements. So what to do if you are trained in psychiatry but don't want to see people? You sell supplements. So the business partner is one Dr. Paul Saldino - aka Carnivore MD. Since the revelation about Brian Johnson's (LiverKing) steroid use Saldino said he would have to distance himself from him. Good friend, eh? That is a business decision. If you are a friend of mine and have a fall from grace, I will be at your door to help, not distance. This was pure theater and pure business - well, not so pure. Supplements can kill https://pubmed.ncbi.nlm.nih.gov/34501487/. But so can their diet. THE DIET THEY DON'T EAT Make a following eating raw liver. Yell at the dinner table about how raw liver is good for you. Makes great content for your videos. Eating raw liver can kill you. Carnivores and extreme keto types always like pointing to hunter-gatherer societies for optimal "primal health." But my cousins in Alaska don't eat liver. There is enough vitamin A in polar bear's liver to kill 52 people. But the biggest outbreak of trichinellosis in the United States came from eating grizzly bear liver https://pubmed.ncbi.nlm.nih.gov/6789058/. WAIT, CAN I GET SICK FROM TOO MUCH VITAMIN A? Vitamin A toxicity symptoms include drowsiness, irritability, abdominal pain, nausea, and vomiting. Then you lose your hair; then your skin starts to peel. Not to mention it can damage your liver - ironic, eh? The tolerable limit of vitamin A is 10,000 units a day. Beef liver has 15,000 units in 3 ounces. But LiverKing didn't eat liver in real life. What did he eat? THE MAPLE SYRUP AND HORMONE DIET LiverKing ate 120 grams of maple syrup, 50 grams of dextrose, and ONLY 2 ounces of red meat a day. Why - he was taking insulin and needed to take a lot of sugar. He said he was super strict, working out - and his emails had his diet. Almost none of it was organ meat. He was specific and precise. ----- Produced by Simpler Media https://podcastlaunch.pro
LEAKY GUT: FACTS AND FADS The latest fad of supplement makers is to talk about "gut health." The latest boogyman for the gut is the "leaky gut." The other name for leaky gut is intestinal permeability. A SURGEON'S VIEW As a surgeon, a "leaky gut" is a devastating surgical emergency. Surgeons emergently operate to remove the gut that no longer has a barrier function. The dark gut is dead and needs to be surgically removed. This gut has no barrier function and will allow bacteria from the inside of the small bowel to easily enter the patient's bloodstream. Leading to septic shock and death. THE NON-SURGICAL EMERGENCY OR CHRONIC LEAKY GUT But a leaky gut doesn't have to be so dramatic. Not leading to septic shock or needing to be removed. In this model, the intestinal barrier is "leaky," not to the point of causing sepsis. But the leaky gut enables small molecules to leak out of the gut into the bloodstream. Thus producing chronic inflammation. Chronic inflammation may cause obesity. Emphasis on "may." EMULSIFIERS AND OBESITY Rodent studies have provided fascinating insights. Certain emulsifiers https://www.yourdoctorsorders.com/2016/10/food-additives-and-obesity/, when added to the diet of mice or rats, lead to obesity. In one experiment, rodents were fed identical amounts of kibble. But one group, emulsifiers, was added to their water. These emulsifiers, like polysorbate 80, not only produced obesity but also disrupted the microbiome of the gut (ref https://pubmed.ncbi.nlm.nih.gov/25731162/). But mice are not men. When dietary emulsifiers are examined in humans, high levels cause disruption of the gut. However, there is little evidence that small amounts found in the food supply cause issues. (ref 4 https://pubmed.ncbi.nlm.nih.gov/30484878/) NON-HUMANS AND LEAKY GUT While animal models are interesting, human studies provide useful information. That a rat or mouse has a leaky gut based on some intervention is not an equivalence in humans. FUNCTIONAL MEDICINE AND LEAKY GUT If you searched "leaky gut," you will find a host of "functional medicine" doctors providing supplements, bone broth, probiotics, and other scams. On the shelves of drug stores and "health food stores," you will find abundant supplements to "support gut health." DISEASE STATES AND LEAKY GUT Functional medicine physicians associate many disease states with leaky gut. The following have little or no good evidence to be caused by a leaky gut: __ __ NON-CONTROVERSIAL CAUSES OF LEAKY GUT There is no doubt celiac disease, Crohn's disease, radiation, and ulcers from non-steroidal anti-inflammatory drugs; certain bacteria can cause a change in intestinal permeability (another name for leaky gut). Celiac disease and Crohn's disease have been studied for years (ref 2 https://pubmed.ncbi.nlm.nih.gov/3777713/, ref 3 https://pubmed.ncbi.nlm.nih.gov/6130333/). While we know gluten exacerbates the auto-immune function of those with Celiac disease, we do not yet have a mechanism for Crohn's disease. GUT BARRIER ANATOMY AND FUNCTION The small bowel's purpose is primarily for the absorption...
THE BEER AND SAUSAGE DIET There are a lot of crazy diets out there. All of them you can lose weight with. Weight loss has many advantages. But the beer and sausage diet was fun. Here is what we learned: __ __ EPISODE SPONSOR: MODIFYHEALTH.COM https://my.captivate.fm/Modifyhealth.com I'M THE DOCTOR If you hear Evo Terra on national television talking about the beer diet, you will hear my name. I'm the doctor. Late one September, I get a call from my friend, Evo Terra. He said, "October is coming; I want to lose some weight and want to do a beer fast. " So we devise a diet, not just beer - but let's add sausages. After all, what is beer without sausages? CAREFUL SUPERVISION This was a medically supervised diet. It ran for the month of October every year for four years. Every week he would come into my clinic. Every week he would have blood draws. __ __ We were prepared to stop the experiment and return him to a normal diet. For Evo, a normal diet is maybe not your diet. Since Evo likes the food I make, I assume he has a great diet. For many years, one of my great joys in Phoenix was when Evo and his wife would come over for dinner Sunday nights. Damn, I miss those days. THERE ARE ADVANTAGES TO BEER AND SAUSAGES A beer is a single unit. There is little variation in terms of caloric intake. Sausage can easily be weighed, and Evo was strict regarding the weight of his sausages. We added vitamins and fiber to his regimen. He had six beers a day, and a designated driver at all times. SCIENCE WINS For those who say grains are evil and you can never lose weight or you would have horrible inflammation, well, Evo didn't fit with that. Because no one does. The idea that grains are evil is a myth of the low-carb community. Vegans didn't like the idea of Evo eating sausages: "Pure processed meat will lead to inflammation and all the evils associated with eating meat." It didn't happen. Calorie deficit led to weight loss, despite drinking beer and eating sausages. His inflammatory markers didn't rise; they went down. His cholesterol went down. His liver enzymes decreased - not that they were high to begin with. Every year he kept his weight off - we are now over ten years past the last experiment. CONCLUSIONS: I don't recommend this as a weight loss method. I do recommend weight loss by the simple principles of calorie restriction, a well-rounded diet, and vigorous exercise. Which diet, you ask? Either the Mediterranean or the DASH diet. Evo wrote a book, and you can buy it here https://www.amazon.com/Beer-Diet-Brew-Story/dp/1493666932.
LOSING WEIGHT WITH APPS Can a phone app help you lose weight? How about with your cholesterol, blood pressure, or waist size? Perhaps you've heard the latest Noom ads, where they boast forty publications showing that their app will help you lose weight. Apple is coming out with more ways to have their new watch track your heart rate and steps, with apps even looking at your yoga workout and eventually telling your blood glucose. EPISODE SPONSOR: MODIFYHEALTH.COM /Modifyhealth.com WHAT THE STUDIES SHOW A recent meta-analysis https://pubmed.ncbi.nlm.nih.gov/36129739/ of randomized controlled trials showed that the average weight loss in the first three months was slightly below five pounds (2.18 kg). Unfortunately, the weight loss didn't last. Nine months later, they had regained a pound and a half for a total loss of 3.5 pounds (1.63 kg). BLOOD PRESSURE, CHOLESTEROL, AND CALORIES There was a slight improvement in blood pressure at three months. But cholesterol and total energy intake, as well as waist circumference and blood glucose, remained the same. THE PROLIFERATION OF APPS There are over 500,000 applications on Android and Apple phones to track various health data points. In addition, there are other devices just measuring fitness. The theory of measuring fitness behaviors with calorie tracking to provide feedback to improve health is appealing. MANY APPS WITH POOR QUALITY Many apps had a lack of behavioral coaching and poor quality of scientific information. Tracking over a three-day period found that the accuracy of energy intake among apps was only fair in terms of total calories and amounts of macro- and micronutrients. WHAT ABOUT NOOM Noom is one of the more popular paid apps. They boast over 40 peer-reviewed articles. A quick glance at the articles showed some surprising flaws: One article compared Noom in pancreatic cancer https://mhealth.jmir.org/2021/8/e21088/ patients to a control group who received no coaching. Another article used Noom data for their references. Article after article that Noom sites are little more than using Noom's data without dropout rates. REFERENCES: Chen J, Cade JE, Allman-Farinelli M. The Most Popular Smartphone Apps for Weight Loss: A Quality Assessment. JMIR Mhealth Uhealth. 2015 Dec 16;3(4):e104. doi: 10.2196/mhealth.4334. PMID: 26678569; PMCID: PMC4704947. Chew HSJ, Koh WL, Ng JSHY, Tan KK. Sustainability of Weight Loss Through Smartphone Apps: Systematic Review and Meta-analysis on Anthropometric, Metabolic, and Dietary Outcomes. J Med Internet Res. 2022 Sep 21;24(9):e40141. doi: 10.2196/40141. PMID: 36129739; PMCID: PMC9536524. Keum J, Chung M, Kim Y, Ko H, Sung M, Jo J, Park J, Bang S, Park S, Song S, Lee H Usefulness of Smartphone Apps for Improving Nutritional Status of Pancreatic Cancer Patients: Randomized Controlled Trial JMIR Mhealth Uhealth 2021;9(8):e21088 URL: https://mhealth.jmir.org/2021/8/e21088 DOI: 10.2196/21088 Pohl, M. "325,000 mobile health apps available in 2017—Android now the leading mHealth platform. Research 2 Guidance." (2017).
Decreasing cholesterol: drugs and dietThere is a persistent belief that lifestyle can take care of all cholesterol problems. Lifestyle can make things worse, but once things are worse, it cannot make things better. Once you have disease, or cholesterol is higher, you need treatment often beyond lifestyle management. This distresses many people, who wish to have control over their fate. High https://www.yourdoctorsorders.com/2012/05/hdl-the-good-cholesterol-isnt-good/ (cholesterol) is one of the main causes of heart attacks, strokes, and peripheral vascular disease. You can lower cholesterol through diet and exercise by as much as 15 percent. Lifestyle changes are the first choice to decrease cholesterol. Modern drugs, however, will lower cholesterol levels far more than diet or exercise. The progressive changes of a vesselThe normal artery, as shown below, is a free-flowing https://www.yourdoctorsorders.com/2022/08/inflammation-and-the-mediterranean-diet/ (blood) vessel. When a person is in their late teens, there is already fatty formation on the inside of the vessel wall. As more fat is deposited in the vessel wall, blood flow decreases, leading to ischemia in the end organ. Angina, or heart pain, occurs when there is insufficient blood flow to the heart secondary to an artery narrowed by plaque.Factors contributing to atherosclerotic plaque formationDamage to the blood vessel begins the process of Smoking Hypertension High blood sugars Diets rich in saturated fats and refined grains However, the lower the level of LDL, the less risk those factors become, as you shall see. Anatomy of the Blood VesselIf you examine the autopsy specimen of the coronary artery above, the blood flows through that lumen. The inner wall, the wall the blood comes into contact with, is called the endothelium. There are three layers to the wall of an artery: Tunica intima Tunica Media Tunica Adventicia Atherosclerosis begins when the cholesterol transport protein enters the wall of the tunica media, whose first layer is the endothelium. Discovery of LDLIn 1954, Dr. John Gofman https://pubmed.ncbi.nlm.nih.gov/13197415/ (reported) the discovery of LDL and HDL. These were the particles found when he separated plasma cholesterol-carrying lipoproteins with an ultracentrifuge. Gofman was the first to note that heart attack patients had high LDL https://pubmed.ncbi.nlm.nih.gov/21291675/ (levels). The correlation of high LDL and heart attacks has been called “https://www.cell.com/cell/fulltext/S0092-8674(15)00079-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867415000793%3Fshowall%3Dtrue#bib31 (one of the most profound epidemiologic correlations in all of medicine).” High LDL levels have been shown to correlate with atherosclerosis in all species studied. High LDL and AtherosclerosisThe higher the LDL level, the faster atherosclerosis develops. Factors that increase atherosclerosis are those which injure blood vessels: smoking, hypertension, hyperglycemia, and genetic factors that predispose endothelium to early injury. High LDL levels can lead to heart attacks in children as young as 6 years old. This rare form of homozygous familial hypercholesterolemia inspired Brown and Goldstein to elucidate the genetic defect in the receptor for LDL. Discovery of the LDL receptor defecthttps://pubmed.ncbi.nlm.nih.gov/3513311/ ( Brown and Goldstein) discovered that when LDL receptors are defective, it leads to the following: LDL particles circulate for a long time This leads to an increase in plasma levels of LDL As a result, more deposits are made into the arteries Creating atherosclerotic plaques Lowering LDL by feedbackTo keep blood LDL constant, your body uses a feedback mechanism. As your LDL levels increase, the target tissues produce more receptors to take up the LDL. If the LDL receptor is defective, the liver continues to increase...
Alcohol and the Mediterranean Diethttps://www.yourdoctorsorders.com/2018/09/is-there-no-safe-level-of-alcohol/ (Alcohol) consumption is controversial. No one disputes that excess alcohol consumption leads to dire consequences. But what about moderate alcohol consumption? Can we define moderate alcohol consumption? Is there a safe and therapeutic level of alcohol consumption? Alcohol is a component of the Mediterranean Diet. However, the consumption is limited to 10 ounces of red wine for men, which translates to 14 grams of alcohol. Half that amount for women. In a number of https://pubmed.ncbi.nlm.nih.gov/25207479/ (articles), this amount of alcohol is beneficial. Bias from AuthorsConfirmation bias is ingrained in all humans. Treatment programs for alcohol addiction teach that there is no safe level of alcohol consumption. Fundamentalist Christians, Muslims, and other organized religions have taboos regarding alcohol consumption. Finally, consumers of alcohol will be biased against abstinence. Components of WineIn their article, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468969/ (Wine, Polypenols and Mediterranean Diet), the authors note that one can get polyphenols from other sources in the diet, and thus the alcohol may be unnecessary. They conclude that moderate consumption is likely an important component of a mechanistic as well as social norm. Dose Dependent Effects of Polyphenols on the BodyDecreased risk of cardiovascular disease Dose-dependent reduction of LDL-C Increase HDL-C and decrease triglycerides in patients with diabetes Reduction of Blood Pressure Increase production of nitric oxide (NO), which increases blood flow and reduces blood pressure Improve LDL/HDL ratio Resveratrol inhibition of pro-inflammatory agents lower risk of type 2 diabetes Resveratrol improves glucose homeostasis Modulate gut microbiota Improvement in blood vessel wall function (endothelial function) Reduction of drugs in diabetic patients Mechanistic vs HolisticThe issue with the Mediterranean Diet is always those who approach from a mechanistic view versus those who approach nutrition and lifestyle from a holistic view. The original data from the Mediterranean Diet came from thehttps://www.yourdoctorsorders.com/2022/08/the-modern-mediterranean-diet/ ( Seven Countries Study). This was a holistic examination, not only of their diet but also their lifestyle. Alcohol Toxicity is in the DoseA bit of wine is good, a lot of wine is not. If you look at every improvement in human physiology with alcohol listed above, the opposite effect happens when the dose is beyond about 50 grams of alcohol. ----- Produced by https://podcastlaunch.pro (Simpler Media)
Mediterranean Diet after weight loss surgerySuccess after weight loss surgery doesn't end with an operation. It just gets started. The most recalcitrant people to diets are those who undergo weight loss surgery. Weight loss surgery patients were on multiple diets prior to surgical intervention. The https://www.yourdoctorsorders.com/2022/08/the-modern-mediterranean-diet/ (Mediterranean) Diet is the best post-operative diet one can have. Weight Loss and the Mediterranean DietThe Med Diet is favorable for health. Multiple https://pubmed.ncbi.nlm.nih.gov/32386663/ (studies) have shown decreased risk of cardiovascular disease, cancer, and autoimmune disease. What about weight loss? Systematic reviews have shown the Med Diet is equal or superior to other diets for weight loss. However, we found no post-operative program to adopt the Med Diet after weight loss surgery. Preoperative Med DietWe began coaching patients with the Med Diet before surgery. Many insurance companies require a preoperative, physician-supervised diet. In 2010, we began to use the Mediterranean Diet as a template for our patients using the 9-point scale. Contrary to weight loss plans, our emphasis was learning the Med Diet. Weight Loss Surgery Protocol Liquid PhaseThe immediate post-operative diet emphasized soups and smoothies rich in legumes, vegetables, and fruits. Modular, unflavored protein supplements (whey or pea-based) were used to augment the protein content during this time, as were standard chewable vitamins. Thus, the beginning of the post-operative plan was already a rich Mediterranean-style diet. Early Solid Food PhaseLegumes and fish were emphasized during the early solid food phase, which were universally easy to digest. One of the favorite Mediterranean-style foods were tacos. Contrary to popular belief, the Med Diet is not foods commonly eaten in the Mediterranean. Instead, it consists of foods rich in whole grains (corn tacos), fruits (homemade salsa), legumes (lentils), some dairy products (cheese), and fish. We noted lettuce was problematic for some in the early phase, but spinach was easy to digest. Thus salads were based upon spinach rather than lettuce. Later Solid Food PhaseAs the stomach continued to heal, we stressed the increase in food with multiple fiber types. We de-emphasized red meats, cautioned against excess alcohol, and worked on olive oil as the primary source for fats. Follow upCooking classes were a constant feature of our support group, often bringing in guest chefs from the area and the Food Network. We emphasized the importance of patients learning to cook. Many of our patients believed that cooking was the most important aspect of their postoperative care. We found that those who learned to cook their meals had better weight loss than those who did not. Validated Food Frequency Questionnaires (FFQ) were used to follow a group of patients. The FFQ were https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6926524/ (validated) using dietary logs during follow-up with patients. Getting in that quantity of foodStomach capacity after weight loss surgery is limited. How, then, does one get in the required amount of food? It is not difficult. All food is measured pre-cooked. Take broccoli. If you take nine ounces of broccoli and bake it, you end up with a small amount of volume but still have the one Mediterranean Diet point. The increase of vegetables in the diet is one way to reduce inflammation. Food increases over timeFood volume increases over time with both the Gastric Sleeve, Lap-Band, and RNY gastric bypass. The answer is not to eat less or take more protein shakes. The answer is to eat better. To have a balanced diet. Putting someone on yet another low-carb plan does not provide a healthy long-term solution. Protein DeficiencySince meat is not emphasized in the Mediterranean Diet, some patients were concerned about protein intake. Lab tests did not show any patient...
