Mother Nature Network last January reported Alec Baldwin’s successful weight loss effort. An excerpt:
Filed under Sugar, Weight Loss
Dr. Jay Wortman has been thinking about whether our bodies prefer to run on carbohydrates (as a source of glucose) or, instead, on fats. The standard American diet provides derives about half of its energy from carbs, 35% from fats, and 15% from proteins. So you might guess our bodies prefer carbohydrates as a fuel source. Dr. Wortman writes:
Now, consider the possibility that we weren’t meant to burn glucose at all as a primary fuel. Consider the possibility that fat was meant to be our primary fuel. In my current state of dietary practice, I am burning fat as my main source of energy. My liver is converting some of it to ketones which are needed to fuel the majority of my brain cells. A small fraction of the brain cells, around 15%, need glucose along with a few other tissues like the renal cortex, the lens of the eye, red blood cells and sperm.Their needs are met by glucose that my liver produces from proteins. The rest of my energy needs are met with fatty acids and these come from the fats I eat.
Dr. Wortman, who has type 2 diabetes, in the same long post also writes about oolichan grease (from fish), an ancestral food of Canandian west coast First Nations people.
Filed under Carbohydrate, Fat in Diet, Fish
I just finished reading the No.2 book at Amazon.com, The Blood Sugar Solution: The UltraHealthy Progam for Losing Weight, Preventing Disease, and Feeling Great Now! Published in 2012, the author is Dr. Mark Hyman. I give it three stars per Amazon’s rating system (“It’s OK”). Actually, I came close to giving it two stars, but was afraid the review would have been censored (i.e., deleted) at the Amazon site. Click this link to see all the reviews at Amazon.com: http://www.amazon.com/Blood-Sugar-Solution-UltraHealthy-Preventing/dp/031612737X/
The book’s promotional blurbs by the likes of Dr. Oz, Dr. Dean Ornish, and Deepak Chopra predisposed me to dislike this book. But it’s not as bad as I thought it’d be.
The good parts first. Dr. Hyman favors the Mediterranean diet, strength training, and high-intensity interval training. His recommended way of eating is superior to the standard American diet, improving prospects for health and longevity. His dietary approach to insulin-resistant overweight/obesity and type 2 diabetes includes 1) avoidance of sugar, flour, processed foods, 2) preparation of your own meals from natural, whole food, and 3) keeping glycemic loads low. All well and good for weight loss and blood sugar control. It’s not a vegetarian diet.
The author proposes a new trade-marked medical condition: diabesity. It refers to insulin resistance in association with (usually) overweight, obesity, and/or type 2 diabetes mellitus or prediabetes. Dr. Hyman says half of Americans have this brand-new disorder, and he has the cure. If you don’t have overt diabetes or prediabetes, you’ll have to get your insulin levels measured to see if you have diabesity.
He reiterates many current politically correct fads, such as grass-fed/pastured beef, organic food, detoxification, and strict avoidance of all man-made chemicals, notwithstanding the relative lack of scientific evidence supporting many of these positions.
Dr. Hyman bills himself as a scientist, but his biography in the book doesn’t support that label. Shoot, I’ve got a B.S. degree in zoology, but I’m a practicing physician, not a scientist.
The author thinks there are only six causes of all disease: single-gene genetic disorders, poor diet, chonic stress, microbes, toxins, and allergens. Hmmm… None of those explain hypothyroidism, rheumatoid arthritis, systemic lupus erythematosis, tinnitus, migraines, irritable bowel syndrome, Parkinsons disease, chronic fatigue syndrome, or multiple sclerosis, to name a few that don’t fit his paradigm. Of course, it’s possible that the cause of those conditions in due time will be found to be one of the Six Pillars of Disease.
Dr. Hyman makes a number of claims that are just plain wrong. Here are some:
– Over 80% of Americans are deficient in vitamin D
– Lack of fiber contributes to cancer
– High C-reactive protein (in blood) is linked to a 1,700% increased probability of developing diabetes
– Processed, factory-made foods have no nutrients
– We must take nutritional supplements
Furthermore, he recommends a minimum of 11 and perhaps as many as 16 different supplements even though the supportive science is weak or nonexistent. Is he selling supplements?
After easily finding these bloopers, I started questioning many other of the author’s statements.
I was very troubled by the apparent lack of warning about hypoglycemia (low blood sugar). Many folks with diabetes will be reading this book. They could experience hypoglycemia on this diet if they’re taking certain diabetes drugs: insulin, sulfonylureas, meglitinides, pramlintide plus insulin, exenatide plus sulfonylurea, and possibly thiazolidinediones, to name a few instances.
If you don’t have diabetes but do need to lose weight, this book may help. If you have diabetesor prediabetes, strongly consider an alternative such as Dr. Bernstein’s Diabetes Solution or my Conquer Diabetes and Prediabetes.
In the interest of brevity, I’ll not comment on Dr. Hyman’s substitution of time-tested science-based medicine with his own “Functional Medicine.”
PS: Science-Based Medicine, a blog, has an unflattering article from 2010 on Dr. Hyman and his views on dementia: http://www.sciencebasedmedicine.org/index.php/personalized-medicine-bait-and-switch/
Filed under Uncategorized
Chris Highcock over at Conditioning Research has just released a new ebook on strength training for hikers: Hillfit: Strength. Hiking is one of my favorite hobbies. I particularly like walking up hills and mountains. If you’re ready to reap the benefits of resistance training, this jargon-free plan is an excellent starting point, and may be all you’ll ever need. Even if you never go hiking.
Chris is a fitness columnist for “TGO (The Great Outdoors).” He lives and hikes in Scotland. Chris’s goal with the program is to increase your enjoyment of hiking by increasing your level of fitness.
He clearly presents four basic home exercises requiring no special equipment; they’re bodyweight exercises. You get it done in 15 minutes twice a week! The key is to do one set of each exercise, slowly, to exhaustion. What’s slow? Ten seconds for both lift and lowering. For instance, when you do the push-up, you push up over the course of 10 seconds, then let your body down slowly over 10 seconds. The exercises are for both upper and lower body.
I’m reading about similar exercise ideas from Skyler Tanner, Doug McGuff, Nassim Taleb, Jonathan Bailor, and Doug Robb. Bailor, in his recent book, also recommends only four exercises. Highcock’s look a little safer for rank beginners.
The idea is to recruit three different types of muscle fiber during the muscle’s movement. If you move explosively and finish too soon (get your mind out of the gutter!), you’re only using one type of muscle fiber (fast twitch, I think). You want to stimulate a strength and growth response in all three types of muscle fiber. And explosive or rapid movements are more likely to cause injury, without any benefit.
Once you get the basic program down, Chris takes you through some easy variations (called progressions) to make the exercises gradually harder, so you continue to improve your strength and fitness.
Chris understands that many folks can’t do a single push-up. He takes you through pre-push-up movements to get you prepared to do actual push-ups. This goes for all four exercises. I bet even my little old lady patients could use this program. (This is not blanket clearance for everybody to use this program; I don’t need the lawsuits. Get clearance from your own doctor first.)
The exercises incorporate our five basic movements: push, pull, squat, bend/hinge, walk/gait. The four exercises are: wall sit (squat), push-up, modified row, and hip extension.
My only criticism of the book is that Chris should have used young, attractive, bikini-clad models to illustrate the exercises. The existing photos are clear and helpful, however.
But seriously, the only suggestion I have for the next version of Hillfit would be to mention that it will take a couple or three weeks to see much, if any, improvement in strength once you start the program. Same for when you increase the workload with the exercise progressions. Perhaps this is in there, but I missed it. You don’t want people quitting in frustration that they’re not seeing progress soon enough.
The author provides scientific references in support of his program, so he didn’t just make this stuff up. Only one of the references involved mice!
Several “take home” points for me personally are: 1) stretching before or after exercise does nothing to prevent injury or soreness, and may hurt short-term athletic performance, 2) don’t hold your breath, 3) train to “momentary muscular failure.” I’m not entirely sure what momentary muscular failure means. It may not be Chris’s term, but it’s prominent in one of his best scientific references. I use free weights and don’t think I can safely go 100% to momentary muscular failure. Hitting momentary muscular failure, by the way, is more important than the amount of weight you’re moving.
Highly recommended.
PS: I’d like to see Hillfit available on Amazon’s Kindle and Barnes and Noble’s Nook.
PPS: When you go to the Hillfit website to order, you’ll find the price is £9.95 (that’s GBP, British pounds sterling). I’ve never ordered anything priced in GBP. In today’s U.S. dollars, that’s a little under $16.00. You can pay via PayPal or a major credit card. I assume the conversion from one currency to another is automatic and seamless. I don’t know if there’s a extra fee by the payment processor for doing the conversion.
Disclosure: Chris kindly sent me a free digital copy of his ebook. I don’t know Chris. I will receive no remuneration for this review, nor for book sales.
Filed under Exercise
“Resistance training, similarly to aerobic training, improves metabolic features and insulin sensitivity and reduces abdominal fat in type 2 diabetic patients,” according to a report in the current issue of Diabetes Care.
Italian researchers randomized 40 type 2 diabetics to follow either an aerobic or strength training program for four months. The increase in peak oxygen consumption (VO2 peak) was greater in the aerobic group, whereas the strength training group gained more strength. Hemoglobin A1c was similarly reduced in both groups, about 0.37%. Body fat content was reduced in both groups, and insulin sensitivity and lean limb mass were similarly increased. Pancreas beta-cell function didn’t change.
Per this one study, neither type of training seems superior overall. If you’re just going to do one type of exercise program, choose your goal. Do you want more strength, or more sustainable “windpower”?
The Pennington Biomedical Research Center found somewhat different results in their larger and more complex study published in 2010. However, they were primarily testing for diabetes control (as judged by hemoglobin A1c improvement), rather the improvements in strength or aerobic power. The found the combination of aerobic and strength training is needed to improve diabetic blood sugar levels. Both types of exercise—when considered alone—did not improve diabetes control.
As for me, I do both strength and aerobic training.
By the way, I only read the abstract of the current research, not the full report. High-intensity intervals on a treadmill help me git’r done quicker.
PS: PWD = people or person with diabetes. Do you like that term or would you prefer “diabetic”?
Reference: Bacchi. Elizabeth, et al. Metabolic Effects of Aerobic Training and Resistance Training in Type 2 Diabetic Subjects
A randomized controlled trial (the RAED2 study). Diabetes Care. Published online before print February 16, 2012, doi: 10.2337/dc11-1655
Filed under Exercise
A guideline committee established by the American College of Physicians recently reviewed oral medications for treatment of type 2 diabetes. Assuming blood sugars were still too high after diet and lifestyle modification, the firmest drug recommendations were:
This was not nearly as helpful as I’d hoped it would be!
We now have 11 classes of drugs for treatment of 26 million diabetics in the United States. Clinicians are often at a loss as to which drug(s) to recommend for a particular patient. For most of these drugs, we know very little about the long-term implications, such as effects on overall death rates, diabetes complications, heart attacks, cancer, and strokes.
I can think of three diabetes drugs once approved by the U.S. Food and Drug Administration, but are now off the market or severely restricted due to serious adverse side effects: phenformin, troglitazone (Rezulin), and rosiglitazone (Avandia). I fully expect one or more of our current drugs will have a similar fate; only time will tell which ones.
France took pioglitazone off the shelves in 2011 because of a link with bladder cancer. It’s still available and popular in the U.S.
When you get into multi-drug therapy with two or three different oral drugs, the situation becomes even cloudier.
I reviewed the report from the guideline committee and found just a few clinical pearls to share with you.
In contrast to these guidelines, the American Association of Clinical Endocrinology guidelines of 2009 recommend that the following should be used earlier and more frequently: GLP-1 agonists (exenatide) and DPP-4 inhibitors (sitagliptin, saxagliptin, linagliptin). Furthermore, sulfonylureas should have a lower priority than in the past. From my limited perspective here in the Sonoran desert, I have no way of knowing how much influence, if any, Big Pharma had over the AACE guidlelines.
My concern about long-term safety of some these drugs compels me to favor carbohydrate restriction, which reduces the overall need for drugs. Sure, that’s not true for everybody and it may not last forever. The more carbs you eat, the more drugs you’re likely to need to keep blood sugars in control in an effort to avoid diabetes complications.
Don’t get me wrong; I’m not anti-drug. As an internist, I prescribe plenty of drugs every day. They are a major weapon in my armamentarium. Regardless of the condition I’m treating, I always try to avoid drugs with unknown and potentially serious long-term consequences.
Reference: Qaseem, Amir, et al. Oral pharmacologic treatment of type 2 diabetes mellitus: A clinical practice guideline from the American College of Physicians. Annals of Internal Medicine, 156 (2012): 218-231.
Comments Off on Oral Drugs for Type 2 Diabetes: Which Are The Best?
Filed under Drugs for Diabetes
Cow's in a good mood. What a great place to live!
-Steve
Reference: Beezhold, Bonnie and Johnston, Carol. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutrition Journal 2012, 11:9 doi:10.1186/1475-2891-11-9. Published: 14 February 2012
Filed under Uncategorized
US Sugar Consumption: 1822-2005
It’s a remarkably straight line, increasing steadily from 6.3 pounds per person per year in 1822 to a maximum of 107.7 lb/person/year in 1999. Wrap your brain around this: in 1822, we ate the amount of added sugar in one 12 ounce can of soda every five days, while today we eat that much sugar every seven hours.
Filed under Carbohydrate, Causes of Diabetes, Sugar
Lard? Wut choo talkin' 'bout, Willis?
h/t Laura Dolson
Comments Off on What Happened to Lard?
Filed under Fat in Diet
I saw the author of Choose to Lose on a rerun of Dr. Oz in early January. Then I checked the book’s sales rank at Amazon.com (22nd overall—a blockbuster in my view). (Don’t get me wrong; I’m not in the habit of watching Dr. Oz.) Here’s my review of 2012’s Choose to Lose: The 7-Day Carb Cycle Solution, by Chris Powell. The book is for the general public, not people with diabetes. I give it three stars per Amazon.com’s five-star system.
Will it work? Certainly for some, quite possibly a majority. Like most published programs, it’ll work for for you if you work the program. Question is, can you do it?
The underlying idea is to alternate high-carb and low-carb eating days, which supposedly revs up your metabolism and tricks your body into thinking it’s not on a diet so it won’t go into self-preservation starvation mode. Mr. Powell calls this carb cycling.
The high-carb days are also low-fat, and the low-carb days are low-calorie. Actually, both days are reduced-calorie if your goal is the most dramatic results. A moderate calorie deficit is built into the program. Women get about 1350 calories; men around 1700. Those levels are lower than necessary. Other than that, it appears you’ll get all the other nutrients you need, which is good.
I can see how the diet would work for some because it drastically reduces consumption of our most fattening carboydrates. Loser Choosers aren’t supposed to eat baked goods, white flour, refined sugar, beer, candy, chips (crisps, for those in the UK), conventional breads, cookies, crackers, ice cream, sugar-sweetened beverages, corn syrup, and milk. I suspect if we all stopped eating those right now, the overweight rate in the U.S. would drop by at least 10% in the next 12 months.
The author allows no wheat or white rice except for whole wheat bread and pasta. Potatoes, peas, and corn made it to the “approved” list. You eat mostly natural, minimally processed foods (yay!).
I don’t know Mr. Powell, but he comes off as earnest, honest, compassionate, experienced, and intelligent. He’s not a scammer. Mr. Powell has more faith than I do in the benefits of exercise for weight loss. He notes that nutrition is more important. We agree that exercise is often critical for prevention of weight regain. He barely, if at all, mentions the benefits of exercise in prevention of disease and prolongation of longevity. His well-illustrated exercise recommendations are a good start for fitness beginners. He wants you to exercise for 10-30 minutes on six days a week, doing a combo of cardio intervals and body weight resistance training. No expensive equipment to buy.
Carb cycling like this is supposed to “boost your metabolism to burn fat quickly.” It does not, to any clinically meaningful extent. Nor is carb cycling mentioned in this year’s massively referenced The Smart Science of Slim. Contrary to the author’s opinion, neither eating five meals a day nor eating carboydrates revs up your metabolism.
Mr. Powell provides some helpful mind tricks to prepare you for a lifestyle change.
My favorite sentence: “Success doesn’t just happen. It’s a result of the 4 Ps of action: Planning, Preparation, Performance, Persevance.”
My least favorite sentence: “Water is imperative for loosing [sic] weight.” A close second was: “Alcohol is a powerful diuretic (it flushes water out of your system), so it dehydrates you, causing water retention and bloating for one to three days after you drink.” Huh?
I like his incorporation of cheat meals, although he allows more than I would. To his credit, the all-important maintenance phase is covered well.
Mr. Powell recommends supplementing with probiotics and digestive enzymes, being unaware of their uselessness for most dieters.
I note that Amazon sells Choose to Lose by Dr. Ron and Nancy Goor, and The Carb Cycling Diet by Dr. Roman Malkov. Coincidence ?
In terms of complexity, the program is about average.
I wonder if you’d do just as well by swearing off the fattening carbohydrates I listed above. If you’re looking to lose weight, you could do a lot worse than Choose to Lose. And you could do better.
Filed under Book Reviews, Exercise, Weight Loss
Click the pic to purchase at Amazon.com. E-book versions also available at Smashwords.com.
Bible Verse of the Day
Diabetic Mediterranean Diet 