Coach Jack gets real about Common Sense

So many people come into the group and read some of the recommendations and posts and think I am out of my mind. I can assure everyone that I am in some respects. Not because I don’t know what I am talking about but because I can’t believe what goes on in the world of nutrition and it causes me to lose it. 🙂

Today I am going to lay it all out for everyone as to what my goal is and what my overall view of nutrition is. Some of this will shock people but it will hopefully all make sense and let people see that I am not cray cray. I’m in fact a very open minded person and very rational. I don’t even think that keto is the only way for everyone to be healthy!!! Yes I said it. Stay tuned. 🙂

The basic principles of the CSK (Common Sense Keto) protocol is for those people that need to lose weight. It is not necessarily for the general public who just wants to eat healthier or for the athlete who wants to get ripped and be the best at your sport. Not to say that these people can’t implement some of my ideas but those are not the people that this whole thing is aimed at.

When I tell people to eat lower protein and much higher fat and no veggies I am speaking to people who are looking to lose weight and do so in a manner that will not wreck their metabolism and thyroid function. It is aimed at the people that are stuck from years of listening to people tell them to eat less and less and workout more and more and have gibbled up their metabolism to a point where nothing works anymore. All the supplements I recommend are so people can eat a certain way that will allow weight loss to happen while still getting optimal nutrition. I am not saying this is how you must live for the rest of your life. I am not saying that one cannot eat this way for the rest of their life either. I still eat this way despite being at a very healthy weight and being an athlete.

With all that being said, here is what I really believe about nutrition and humans.

We are all one species but we come from very different places. Everyone evolved from a certain environment. Some people came from a place where it was cold and very little plants could grow and some evolved from a place where there were an abundance of plants. This resulted in a given set of genetic traits that makes humans have a great deal of variation in what they can live on. That being said, we are still the same species and we can all eat one thing without any difficulty. Animals. Every human on the planet no matter where they come from can eat meat with no issue. The same can’t be said for plants. There are some people who have great difficulty eating plants. I am one of them. Does this mean plants are not for anyone? Nope, not at all. Those that evolved in a place where there was constant availability of plants will be very well adapted to this and can handle lots of plants. Now a person that doesn’t handle plants well could supplement with man made supplements like probiotics to force a state of false adaptation to allow them to handle plants but the fact of the matter is that meat is more nutrient dense than any plant and this is not debatable. You can compare any meat to any veg gram for gram and see that this is true. Meat is also more readily absorbed by the human body. This is pretty basic.

My real opinion on this is that if you have no problem eating plants and have no problem with weight then it is likely fine that you eat lots of plants. It is apparent that cultures like the Okinawan’s ate a very high amount of plants and they are lean and live long lives. It has to be possible. This is commons sense. On the other side of the coin, it is clear that people like the Inuit and the Maasai are cultures of people that ate little to no plants and also live very long lives and are free of disease. Both instances are true so it is clear that there is no one right way. The big difference is that these people evolved in very different places and each have a set of genetic adaptations that allow them to adapt to these ways of eating.

Alot of what I do is study people and what their stature looks like on their natural diet and use this as a measure of how I want to live. Look at the Okinawan’s.

The average height of an Okinawan is 4’9″. They are tiny people. Not very robust. They also have poor dental health with 72% of people going to dental clinics having severe periodontal disease and most with narrowed jaws and crowded teeth. The average lifespan is 90 for women and 84 for men. This number is declining with the westernization of their diet.

Now compare this to a culture eating little to no plants. Like the Maasai.

The average height of the Maasai is 6’3″ tall. That is a difference of 1 and 1/2 feet in average height! These are large and robust people. Their dental health is exceptional. Their dental health is exceptional especially considering they do not brush their teeth. There are some that use sugar cane tooth brushes but even at that it tends to be a couple times a month. There is currently a rising trend of cavities in children and this is accounted to tourists giving them candy. Because nobody does census reports on the Maasai it is not known what the average age truly is. The life expectancy of Tanzania is low at 44 for women and 42 for men but this is a result of primitive life, lack of medical treatment and infant mortality rates. It is not uncommon to see Maasai live well above 90.

Interview with 95 year old Maasai

So the message here is that people can live long and relatively healthy lives on high plant diets and on little to no plant diets. There are markable differences in their size and robustness but they both live well. Alot of it is to with evolution to the diet they eat as well but just to say that carbs are not 100% evil and many many can live healthy with consuming carbs.

With my own experiments I’ve see that you can lose weight on a high carb diet therefore you can easily maintain weight on a high carb diet. The issue with that is that in this case caloric intake does matter alot. In order to do this you have to eat less and that is what makes it less sustainable. If a person was completely metabolically healthy they could likely eat a lower fat diet and little to no trouble as long as they get adequate protein from animal sources if they only stay away from sugar and grains and processed foods but for those that are metabolically damaged from years of poor diet this is simply not doable and thus the reason I think the keto diet is best for these folks.

Many folks do great eating “lazy” keto and not tracking and eating all kinds of sweeteners and fake carb keto versions of bad foods and treats. I admit that this is true and possible. My message is that this will likely catch up to you in one way or another. Some people it will cause them to stall and when you stall it becomes hard to get out of. Some people can get to their goal by doing this. Those people may be lucky enough to eat this way forever and never have a problem. Is it optimal? No but not everyone wants to be optimal and this is fine. If you are having trouble these things need to go. They do have an effect and if you are lucky enough to eat them and get away then so be it but because you can does not mean anyone should. I also feel that if you constantly chase the bad foods that got you to the bad place you will be more likely to return to the bad stuff. Everyone knows that no matter how good that keto treat is you are always slightly disappointed that it is not a real cheesecake. This is always going to leave you on the edge of eating that real cheesecake just out of sheer disappointment with the fake one. You will never be truly satisfied with real, natural whole foods like meat, veg and water if you continually have yourself in a place of disappointment. Just my opinion. If you want to lose weight and be healthy and happy in the most optimal way cut out that junk. Can you still have them? Sure. It is up to you. You’re an adult. Just don’t get mad at me for saying it is not optimal. It isn’t. I’m not telling you that you can’t have anything. I’m just telling you it isn’t good for you.

My number one biggest thing with nutrition is that calorie restriction is detrimental to those that need to lose weight. If you want to lose weight you need to eat enough calories to not slow your metabolism. It is well documented that restriction of calories slows metabolism. mainly through reduction to thyroid function. If you are at a healthy weight and you want to eat one meal a day or eat low calories then by all means you can do this and there is even evidence that you might live longer. For someone who wants to remain robust and have the ability to lose weight for a long time to come don’t slow down your metabolism. A high fat keto diet that is adequately low in carbs and has the right amount of protein will not result in weight gain no matter how many calories you eat within reason. There is a point where that will not be true but this level of calories does not make sense to eat. Nobody will naturally eat this much. I know as I’ve tried and it is not doable long term or even for more than a week. Anybody eating until they are satisfied or even abnormally stuffed will not consume enough calories to gain weight on my protocols. I’m also not saying that it is healthy to eat crazy high calories. There are downsides. I had inflammation, elevated heart rate and constant feelings of being over stuffed when I ate 5,000 cals for 21 days. I did this twice and both times I gained essentially no weight and lost at least 5lbs after stopping. I would never consume this much naturally. You don’t have to worry about eating too much and gaining fat when eating to your TDEE. Not going to happen. If you do it is only fluid retention and will come off eventually.

Gaining weight on TDEE? Why and it will stop.

Caloric restriction lowers metabolic rate and thyroid function

I’ve rambled on a bit so let me drill this down to my overall points:

1. Carbs are not the devil. Some people do very well eating carbs. People with weight problems need to avoid.
2. Low fat and high carb diets can work to lose weight. Just not for long and not sustainably.
3. Nutrition is complex but one thing is evident. Everyone is best designed to eat meat more so than plants. But you can eat plants if you want. You just don’t have to.
4. People are differently adapted to different diets based on where they evolved from.
5. People with weight to lose have different dietary needs than athletes and the already lean.
6. Junk food is junk food regardless of carb content.
7. In the context of a diet that keeps insulin low calories don’t matter. That doesn’t mean you need to eat double your metabolic rate. You likely can but there are down sides.

I think that is about it. If you have any more questions or think I’ve left anything out comment.

Keto ON!

Coach Jack

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