Who Keto may not be for (or maybe there is a way to make it for you)

There are people who just can’t seem to get into ketosis or just can’t seem to lose weight on Keto. There may be a reason but it is rare.

There is a gene called PPAR-Alpha that is responsible for fat metabolism and ketogenesis. There is approximately 2% of the population that has a mutation of this gene that makes it difficult for them to achieve and maintain ketosis.

What is PPAR-Alpha

Some of the symptoms that may be present in these people are:

1. Trouble fasting without feeling absolutely terrible and potentially gaining while fasting
2. Trouble getting into ketosis all together
3. not losing weight at all

Now being that this is so very rare, don’t automatically assume you are one of these people. Make sure you’ve got your macros down and are doing this right. In addition, check ketones. If you are following the Common Sense Keto plan you will have ketones well above 0.5 mmol/L. If you are following the plan to a T and still cannot achieve over 0.5 mmol/L then potentially you have this mutation. If you have above 0.5 mmol/L yet still aren’t losing weight, this is likely not your issue.

How can you find out if you have this mutation? You can do testing through a company called 23andMe.

https://www.23andme.com/en-ca/

This only gives you the raw data then you will have to use a 3rd party to map the gene. You can use one like this:

https://promethease.com

Once you figure out if you have this rare mutation then it is up to you to decide if you want to continue keto. There are ways around it potentially.

There are 3 supplements that seem to stimulate ketogenesis even in people with this mutation.

TTA – TTA Supplement from Amazon

CLA – CLA supplement from Amazon

Sesamin – Sesamin supplement from Amazon

TTA seems to be the most effective of the 3 but the 3 combined may be beneficial.

Remember, just because you are not losing as fast as you like does not mean you have this mutation and just because you have this mutation does not mean you can’t find success with Keto.

#ketoOn

Coach Jack McAnespy

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

You are not “Stuffed” after eating 1,500 calories

I have been watching a show where they take a super skinny person and an obese person and make them eat each others food.

The skinny people all have eating disorders where they barely eat.

This particular episode the skinny man would have 7-9 cups of tea with 5 sugar in each for most of his meals.

The obese persons meal for this test was 2lbs of lasagna.

They switched meals and the skinny fellow ate about 6 bites of the lasagna and was adamant that he was “stuffed” and could not possibly eat another bite or he would explode.

He ate maybe 1/8th of the 2 lbs of lasagna. So 0.25 lbs of food.

The volume of his 8 cups of tea would be 1600 ml. This is a huge amount of volume in the stomach and liquid is a hard volume. It does not break down further and does not compress. 1600 ml of tea is 3.5 lbs of liquid in the stomach.

This is what I mean when I say you are not “stuffed” by eating to TDEE and you are certainly not stuffed by eating 1200 cals a day. This is not physically possible. It is mental.

This man would easily put 3.5lbs of liquid in his stomach but he was “Stuffed” to the point that he was acting as if he was dying and going to explode by putting 0.25 lbs of real food in his stomach.

I’ve had this same discussions with clients repeatedly.

Actual conversation:

“I just can’t eat more than 1600 calories a day as I am stuffed and feel like I’ll be ill if I eat another bite. I mean I can eat 3,000 cals of high carb foods but just not keto food.”

Well if you can eat 3,000 cals of carby food then you can physically eat 3,000 cals of high fat food for the simple fact that since fat is more caloric than carbs there is far less volume in the fatty food. It is smaller! If you can eat the larger volume of carby food there is no physical reason you can’t eat the smaller amount of fatty food. None.

The issue is that it is not giving you the pleasure center response that the carbs give you and therefore it is not as fun for you. It has nothing to do with being physically stuffed.

We all need to get this stuffed word out of our vocabulary. It is irrational, illogical and not physically possible to be stuffed eating less volume of food than you would eat if you were eating crap. Get out of your own way and do it right.

Listening to your body is great….if you speak it’s language

Coach Jack talks about Listening to your body.

Listening to your body is something we hear alot. It would be great advice but for one problem.

Most of us don’t speak the same language as our body.

Most of us became sick and overweight by listening to our body. We ate bad food and the body said give me more. We did. Drug addicts listen to their body. It tells them to get more drugs and they do. Why was it wrong to listen to our body then but now it is right?

When it comes to keto people are always saying if you aren’t hungry don’t eat. What I find very interesting is that you never hear the same thing said about water. You never hear anyone say if you aren’t thirsty don’t drink. You always hear “Drink 2 liters a day” or “Drink your body weight in ounces or you’ll die.” Why are we expected to listen to our bodies for hunger but not for thirst? Our body is smart enough to tell us when to eat but not smart enough to tell us when to drink? Considering water is far more important to life than food I would think the thirst would be the smarter of the two signals. We can live for weeks without food but die within days without water. Why would thirst be a poor way to hydrate but hunger should be listened to?

Hunger is a very complex and varied signalling process with many moving parts. Many hormones at play that are affected in different ways.

Eating carbs causes massive hunger. Should we not listen to our body then?

Eating fat causes loss of hunger. That one is OK to listen to but not the hunger of the carb eater? I just don’t get it. Do we only listen to the signal that suits our narrative? Hunger is bad and no hunger is good? Even if we clearly aren’t meeting our bodies requirements? Sounds a little biased to me. Sounds like something made up by CICOpaths and their calorie is a calorie mentality.

This is actually what happens when you eat high fat and why you lose hunger.

The body cannot distinguish eating a very high fat diet, 70% fat or higher, from surviving on body fat alone. When you are eating above this level of fat the body assumes it is living off of fat reserves. This equates to a lack of food. This lowers insulin. The low state of insulin lowers leptin, the hunger hormone. Low leptin, extremely common in keto dieters, causes hunger signalling to stop. This is for one reason. To keep you sharp for getting your next meal. If you had constant hunger pangs, the hunger gather would be pre-occupied by the anguish of hunger and not be a very effective hunter and effectively they could perish.

So listening to your body is great but you have to understand the language and listen to all of the message not just the parts you like. In order to properly use hunger signals you have to understand the underlying mechanism. Everyone is different with their hunger as well. Myself for example, when I get severely hungry I feel nauseous. Only eating gets rid of the feeling of needing to throw up. Some would mistake this for illness but Β over the years I have discovered this means I really need to eat. Our ancestors absolutely didn’t fast intentionally and didn’t have to try to decipher what the body was telling him. He ate whenever he got food. Even if he wasn’t hungry he ate. When you never know when your next meal is guaranteed you do not listen to you hunger. This is a luxury of todays excess.

Our grand parents and their parents had it right. They didn’t have any of the problems we have today. They ate 3 meals a day. They didn’t snack. They ate real foods that were natural and in season and they ate lots of fat.

#ketoOn

Coach Jack McAnespy

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

Fasting – a necessary evil of survival not an intentional or necessary way of life.

Coach Jack discusses the idea that we are meant to fast.

We are not meant to fast. We are capable of fasting to save our lives in the event we cannot find food but at no time in history has an animal or humanoid purposely fasted. I am not talking about religious fasting as this is a fairly new idea in comparison to our millions of years of evolution.

I was listening to a podcast today and they were discussing fasting and it was stated that our ancestors would regularly go for 2-3 days without eating. While this may of happened on occasion, it was very unlikely that it happened much at all. If we look at the current hunter gather tribes, they have no trouble finding food daily. They have good hunting techniques and are effective foragers. Our ancestors were as well. Probably better. Also we have to remember that the animal population would have been far more dense for our ancestors than it is now. Even in the harsh climates of the north, the inuits do not go days without eating. It is actually easier to have a constant food supply in the winter as you could simply bury your food and have it preserved for later. Your world is a fridge.

The fact is that no animal or human would ever go days without eating given the choice before the invention of religion or modern day dieting invention. They would eat whenever they hunted and caught food. It would have been much easier then as well so they would have eaten often. Look at the native americans. They would hunt buffalo and run them off cliffs. Dozens at a time. This was how easy it was to get food. There was no shortage. No need to fast. We were built with the capability to do it for life saving purposes but it was never something that was intended to be a way of life.

It was also discussed that people didn’t eat meals. Well that is easily dismissed with a tiny bit of common sense. People wake up in the morning and unless they have been purposely skipping breakfast they wake up hungry with a natural sense that they should eat. Our ancestors would have been especially hungry since they typically didn’t eat after dark and would have had a long period of no food from dusk to dawn. They would wake and immediately go hunt. What do you imagine they would do with the food they gathered or caught? Of course, common sense dictates that they would bring it back and share with the tribe. Breakfast. How long is after breakfast do we typically get hungry? 4-5 hours? Well our ancestors wouldn’t actually wait for that, they would have been gathering and hunting most of the day at that time. There was little else to do and food gathering would have been the primary daily concern. By the time they were hungry again they would have likely already returned with more food. While they may not have eaten 3 meals, they definitely ate meals and it definitely would have been as a group. Meals were likely celebrated. Also a good thing to keep in mind is that getting too many calories or too little was not an issue like it is today. People spent their time being active and eating the right things. If we lived like this without all the processed and sugary foods we have today it would matter much less how much we eat or when we eat.

The point to be made in all of this is that fasting is not a weight loss solution or a healing methodology. It is a safety net to protect from death from starvation. It may have a healing effect on some people today but it is not because it has magical properties or because we are meant to do it. It is simply because we spend some time not eating garbage and giving our bodies a break from the constant hormonal games of dieting. Many experts believe now that the positive effects of fasting come from the protein restriction and not the complete absence of food all together. This makes sense when you consider that protein is well know to stimulate mTOR and a reduction of mTOR stimulation is pretty well documented in reduced aging and reduction in cancer risk. We can heal ourselves by eating real food in adequate amounts.

Fasting like anything else has to be maintained. If you want to use it for weight loss you will soon find you have to keep doing it and you have to keep upping the antee. As soon as you stop fasting any weight loss you experienced will creep back. I’ve seen this first hand with my extensive fasting tests I’ve done with myself and my clients. Once you start it you will see that soon enough a 24 hour fast doesn’t work as well as it once did so you need to do 36 hours. Then that isn’t working as well so you move to 72 hours. Before you know it you are fasting for a week a month or more. Soon enough even that has no effect. I just heard a very prominent keto duo talking about this. One of the two was fasting religiously for long periods with no weight loss. Look at Jimmy Moore. He fasts for 14 days at a time yet has been putting weight back on. Interesting is it not? If you think you can maintain a fasting protocol for the rest of your life then perhaps it may be feasible but like any other gimmick, it comes to an end with its effectiveness. The body is way to smart for these tricks. I for one cannot imagine doing that for the rest of my life.

There is some benefit to a 24 hour fast but beyond that, it is tiresome, unpleasant and has potential for negative side effects from stress response. No matter what anyone says fasting is a stressor. We don’t get more clear headed and feel stronger and more focused when fasting for any other reason than cortisol and epinephrin release. Stress hormones to help us be a bit faster and more focused for hunting. It is not us getting better because we are not eating. Speed also has this effect. I don’t see any gurus recommending this approach. Not always the best scenerio. It is an evolutionary response to keep us from starving to death. Not a fun and effective tool for weight loss.

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

The tragedy of Dementia and how The Healthcare system is progressing it

So I wrote a letter to the editor of our local paper not long ago about how the healthcare system is failing our society and making those devastated by Dementia and Alzheimer’s even worse.

Here is that letter:

Dementia Tsunami

I got a call from my mother yesterday that brought this all back. My Uncle is now in palliative care. He is 74 years old and has been suffering from dementia for about 5 years. He will pass any time now.

My grandfather passed at 98 years old from dementia. He was had no cognitive issues until after his wife passed and this was when he was 94. Before this time he was eating his normal diet heavy in meats and fats. My grandfather was famous for taking all the fat off everyone’s meat and eating it. He loved fat. He loved bacon and loved eggs. He was always lean and never had any health issues. Shortly before my grandmother died, they were having meals brought in. This continued after she passed. He got progressively worse after she passed. I am sure her passing had something to do with it but he still remained on his own until he was 96. At 96 he went into a home. The food there was shameful. Every meal was juice, grains, and sugar. Very little fat and protein.

By 98 he was in palliative care and wasted away to nothing. The level of degradation from the time he entered the home until he passed was astonishing. Now my uncle is in the same situation.

My uncle did not follow the same diet as my grandfather. His wife loved to bake and they ate lots of high carb meals and deserts. Bread was the focus at every meal. He started to develop signs of the disease before he was 70. I offered help to them but they refused. The doctor said diet would have no effect and he should take his meds and face what is to come. He had to be placed in a home 6 months ago as he was out of control. He would yell at people that were not there and become very violent. From 6 months to today he has degraded as far as my grandfather had in 2 years. Again, every meal is grains and sugar with little meat and fat.

Dementia is a disease of insulin resistance of the brain. This is why it is being called Diabetes type 3. The science is out there. It is clear that this is the issue.

Dementia, diabetes, Alzheimer’s disease, and insulin resistance in the brain: progress, dilemmas, new opportunities, and a hypothesis to tackle intersecting epidemics.

Why if the science is out there do we keep force feeding people the foods that make them get worse. Absolute insanity. It feels like these heath care facilities are killing our family members when it is their job to care for them. I know it comes from a place of ignorance rather than malice but it is still hard to swallow. When will the health care world pull their head out of their asses and start using science and common sense to care for people.

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

Why Weight loss Surgery is just another form of CICO and won’t work

#Keto_Coach_Jack talks weight loss surgeries and why they don’t work.

Hint: It is CICO to the extreme

CICO = Calories in/Calories out

I love watching this show called Marketplace. I stumbled on this one. It is about the lap band weight loss surgery.

If you listen to the people interviewed you hear some common trends.

1. They lost weight but gained it all back
2. They were still able to eat as much as before just in smaller increments.

These surgeries are supposed to work in one way regardless of the type.

You eat less so you lose weight.

We know this doesn’t work and every single long term calorie restriction study clearly shows this. If you eat less you slow your metabolism, go into starvation mode and end up gaining the weight back. The NIH study of the Biggest Loser contestants showed that eating less and moving more results in slowed metabolism and weight regain regardless of how little you eat and how much you work out. This shows that even if you physically can’t eat you either don’t lose weight or you lose then stall and gain it all back.

No matter how many “Experts” tell you it is all about you eating too much and that you are weak, it will never change the fact that weight is a hormonal issue and not a calories issue.

Biggest Loser contestants regain weight even though they continue CICO methodology

Marketplace – Is weight loss surgery worth it?

Keto ON!

Coach Jack

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

Coach Jack’s List of Approved veggies

Since everyone is always asking “What veggies are OK to eat?” or saying “There aren’t any veggies we ca eat on the WOE!” I have compiled a list of safe and unsafe veggies.

Note: If you are unhappy because your favourite veggie is on the naughty list please don’t ask me why or ask if you can still have it. You are a grown up. Make your choice. I explained why they are where they are in the article. If you don’t agree, eat them to your hearts content. If you don’t understand, google “why are lectins bad”. I do my research before I post anything. There are a few links at the end of the article.


Always keep in mind that 20g total carbs is still the daily limit and I always recommend counting TOTAL not NET!

These are the Safe veggies and are all low in lectins or only have beneficial types of lectins:

Broccoli
Brussels sprouts
Cauliflower
Bok choy
Napa cabbage
Chinese cabbage
Swiss chard
Arugula
Watercress
Collards
Kale
Green and red cabbage
Radicchio
Onions
Leeks
Chives
Scallions
Chicory
Artichokes
Beets (raw)
Radishes
Daikon radish
Jerusalem artichokes
Hearts of palm
Cilantro
Okra
Asparagus
Garlic
Romaine
Red and green leaf lettuce
Kohlrabi
Mesclun (baby greens)
Spinach
Endive
Dandelion greens
Butter lettuce
Fennel
Escarole
Mustard greens
Parsley
Basil
Mint
Purslane
Perilla
Algae
Seaweed
Sea vegetables
Mushrooms
Celery

These are the Unsafe Veggies that should be avoided at all cost. They are inflammatory or high in damaging lectins:

Peas
Sugar snap peas
Legumes
Green beans
Chickpeas (including as hummus)
Soy
Tofu
Edamame
Soy protein
Textured vegetable protein (TVP)
All beans, including sprouts
All lentils
Cucumbers
Zucchini
Pumpkins
Squashes (any kind)
Eggplant
Tomatoes
Bell peppers
Chili peppers

Related articles:

Inflammation Induced by Concanavalin A and Other Lectins

Dietary lectins are metabolic signals for the gut and modulate immune and hormone functions.

Characteristics and consequences of interactions of lectins with the intestinal mucosa.

Evidence of a correlation between mannose binding lectin and celiac disease: a model for other autoimmune diseases

Do dietary lectins cause disease?

Keto ON!

Coach Jack

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

What does a real weight loss journey look like?

People are always concerned with getting skinny as fast as possible or having their dream body in a year. I am going to document my journey and show you that it won’t take a year and you can’t rush it. In fact the longer it takes and the more mistakes you make, the stronger you become and the more you learn.

My journey has been a lifelong one. I typically only count from my discovery of Atkins and inadvertently ketosis. This was in 2005.

Until I was in the 5th grade I was lean and active. I was severely ADHD and had several allergies including cows milk (I now know it was just the casein that I was allergic to). For this reason I was on a strict diet with no sugar, artificial color or flavor and was only able to drink goats milk (very little casein in goats milk). If I had any of these things I would be absolutely uncontrollable. Well that isn’t the effect the cows milk had on me. We won’t get into that.

When I was in the 5th grade I went to live with my father and diet was out the window. It was restaurant food and junk everywhere and no restriction on when or where to eat. I obviously was in heaven. Within 7-9 months I had gained a massive amount of weight. I had no idea. I moved back with my mother before the end of that school year. Partly I think because my step mother couldn’t handle me anymore, the ADHD was out of control, and I was mad because she was not giving me my way about something. Typical kid.

I moved back with my mother and went back to my old school. The crazy thing was that none of my friends even recognized me at first. Only after I told them who I was did they remember. I had gained that much weight. Things got rough for me from that point on. I had always been a very active and popular kid. Not the case anymore. The teasing and bullying was relentless. The worst part it was from my former best friends. I had to find all new friends and quit playing sports and joined the school band. I at least had some people there that were not teasing me. Too bad I sucked at playing saxophone as well. I ended up changing schools several times over the years in order to try and get away from the torture but eventually gave up and by grade 9 I moved back to my father who lived in a very rural small town. It seemed to be better there. There was still teasing and bullying of course but it seemed to be much better. I stayed there until I graduated and I remained overweight the whole time.

After graduating I moved back to my mother’s home town and being in the adult world now I decided I should try to lose some weight and maybe get a girlfriend. I tried cutting back on sweets and going to the gym and rollerblading everywhere I went but nothing really worked. Still just that chubby guy. I did manage to lose some weight at one point because I got really broke and the only thing I could afford to eat for an entire month was potatoes. I did lose weight but I felt pretty terrible. Needless to say, once I got some money to buy real food the weight came back with a vengeance. I eventually did end up finding a girl, my current lovely wife God bless her, and we got happy and I got fatter. I eventually went to school to be a computer engineer and got fatter still. After school I got a job in an office doing reporting and data analysis and got fatter still.

Here we are, 2005 and my wife and I decide to get a family picture taken. We get the pictures back and I am absolutely floored when I see myself. What happened? I got a scale and weighed in. I was 298 pounds of unhappiness. I pretty much stopped eating at that point and lost a little weight but not much. I was depressed ad lost and didn’t know what to do. I was pre-diabetic and on my way to being just like my diabetic father and bother. Watching TV one day a documentary on the crazy doctor that was helping people lose weight eating bacon. I was sold. I went and bought his book immediately. I read the whole thing in a couple of days and got on it. I ended up going on leave at work for 3 months and just focusing on the diet. I made every recipe and followed it to a tee. I was eating 3 huge meals a day full of fat and loved it. I was keeping my carbs below 20g as directed in the induction phase of the Atkins book and this was the first time I had heard of ketosis. I recall my wife complaining that my breath could peel paint. This made me happy.

3 months had gone by and I had lost about 90lbs. I had to get back to work. I was still 208 or 210 lbs at that point and still not completely happy but it was time to go back to the real world. I continued on with the diet though. Over the next year I was able to get down to 175lbs. So a total loss of 123lbs. You would think I would be happy. I was wearing the smallest clothes I had ever worn and people were always commenting on how slim I was but underneath, I saw differently. I still had a belly and love handles and my arms were scrawny with no muscle tone. I was skinny fat. I had never really done much for exercise after the age of 12 so I never really developed any muscle. I started going to the gym at that point. We had a gym at my office so I went every day at 6am, showered and headed to the office. Well you would think I would get even leaner or gain some muscle and look better right? Wrong. What happened next is what happens to most who don’t know better and I certainly didn’t know better.

So I was working out hard and pumping iron and expecting to get huge. What happened instead is I got tired and more hungry. Well I was working hard so I deserve to eat more. I did but not necessarily the right things. Well I was working out so I could eat more carbs right? That was good for working out right? Wrong. Before long I was back up to 225lbs. I had gained 50lbs by working out? What? All the fitness magazines were lying to me. So I doubled down. Worked out harder and longer and went back to low carb strictly again but it was different this time. I was working out so I needed more protein. Protein shakes and meat all day every day. My main staple was probably 60% meat and protein and 40% cheese and that is about it. I lost a little bit but never got even close to 200 lbs again. Yes I was gaining some muscle but not very much and I was very unhappy with my weight. I started doing P90x and that worked pretty well. I did notice more muscle but no weight loss. I guess that was good.

I spent a few years playing with diets. I tried Jenny Craig, weight watchers, simply for life and some other pre-packaged food company but always stayed between 200 and 210lbs. Then in 2011 I found Crossfit. I did my first workout and fell in love. I stayed low carb and lost about 10lbs in the first couple months. I was happy to below 200lbs for the first time in a long time. With Crossfit they used to push the Paleo Diet. Our gym was doing a paleo challenge where we logged everything we ate and stuck to a strict paleo diet and got out body composition tested before and after. Well I jumped right in. Paleo was kind of low carb but I could eat like 150g a day as long as they were caveman carbs. I did this for 3 months. I did lose alot of weight. I got back down to 175lbs again. I was so happy I couldn’t speak, for maybe 5 minutes but still. Time came for the body composition test and I was pumped. I was working out hard and eating paleo and I was sure I was going to see some great numbers. Yes I lost about 25 lbs but what really hit me is that 4lbs of that weight was muscle!!! I was so depressed. I was working so hard to put on muscle and was floored that I lost some. I know now why. Lower carb but not low enough to get into ketosis and without ketosis we don’t get the muscle sparing effects of ketones. Lesson learned.

After that disappointment I pretty much said screw it and just ate what I thought would be healthy. Over the next few months I gained back 20lbs and sat at 195lbs for a good long while. I would say about 3 years ago I really got motivated and said I am going to get down to 175 again and stay there. I found this website called Eat to Perform. It was advocating low carb except when training and said eat carbs around training. It was not specific though about how much or what kinds really. I played with that for about 6 months and saw nothing out of it. Lost no weight and saw nothing really in the way of performance gains so I tossed that. I then found the book The Carb Nite Solution by Keifer. That sounded awesome. Eat low carb all week then once a week in the evening you eat carbs till the wheels come off. Donuts, pies or potatoes it doesn’t matter. Go nuts. I did that for a month or two and felt horrible and gained 4lbs. Not a solution. Then I got the idea that I just have to eat less and workout more. Crazy right. I then thought well if eating less and moving more works well, then eating less and doing low carb will work even better right?

I started tracking everything and working out 6 days a week instead of 5. No luck. I was eating 2,000 cals and not losing any weight. OK, cut more. 1800 cals and working out 6 days a week. Nothing. 1600 cals a day and working out 7 days a week. Nada. 1501 cals a day was the lowest day I was able to do without being absolutely useless. I sat there for 3 weeks and lost nothing. I started working out more. I was doing crossfit 7 days a week then started running 2 days a week in the evening. I did this for 4 weeks. I gained 6 lbs. WTF!!!!! I quit. NOt point. I stayed low carb but stopped tracking and ate whenever I wanted. I also went back to working out only 4-5 days a week. Guess what. Gained not 1 more pound. Nothing. What was the point of all that bullshit. Eat less move more my ass.

Fastforward. November 2016. I started hearing about this Keto diet. Sounded like what I had been doing for years now. Even Dr. Atkins talked about ketosis. Sounds too good to be true. I started doing it. Tracking carbs and keeping them down to 20g. My breath was all paint peely again according to my wife. I lost some weight. Not a great deal but more than I had lost in years doing all that other crazy crap. I was feeling better as well. I was still eating keto treats and sugar free candies and such though. I was still drinking on occasion as well. January 1st, 2017 I decided I was going to do this hard core for 30 days and see what happens. I cut all sweets and treats. No alcohol. No net carbs. Just real traditional high fat low carb and moderate protein keto. The results were nothing short of miraculous. I could not believe what I was seeing. This was the body I had always wanted and could never get. I still saw too much love handle though of course. I only lost maybe 5 lbs but the mass gain I had and the fat that came off was stunning. I was sold. Ever since that day it has been strict keto for the most part. I’ve still done the occasional experiment and paid the price with the loss of my abs and the yearly trips down south with the same result but I have always been able to get back to it and get back to that shape with some common sense keto. πŸ™‚

33 days of Real Strict Keto

What strict keto did

Well that is my 13 year, life long, journey. All 2150 words of it. You asked for it and you got it. Hope you enjoyed it more than I did. πŸ™‚

The journey

Progress From healthy kid to obese man to skinny guy to fit, healthy and happy

Just some pics from over the years for fun. The article wasn’t long enough and I am feeling nostalgic.

A boy and his best friend

A kid and his Kid

Hands in the cookie jar

Hands in the cookie jar

Is skinny really healthy?

Is skinny really healthy

How did this happen?

How did this happen

Now this is what I’m talkin about! (sorry for the undies) πŸ™‚

Undies shot

Keto ON!

Coach Jack

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

Peer-Review – The gold standard for scientific proof or gold standard for Bias and conflict of interest?

In the pinned post on the Common Sense Keto group I speak to people who love to throw out the old “Show me one peer-reviewed study” argument trying to prove you wrong. Well today I am going to show why peer-review is not in any way shape or form proof of anything and how it is more biased than most other forms of research.

Lets run quickly though the scientific process.

You run a lab and do some experiments. You write a paper about these experiments and the findings. Now of course you want to get the paper published because in the research world, the more papers you get published the more recognized you become and the more grant money you get to fund more experiments. The cycle of life for a research facility. You go online to the various Journals and submit your paper with the online form. During the online submission you select a group of scientific buddies, termed “experts” or “colleagues” – usually people you have met at conferences and have befriended over the years – and these buddies take on the duty of reviewing your paper. Essentially you tell the journal who you want to review your paper and they actually use these names. Why not. True story.

The reviewers, your peers who you recommend, have 3 options. They can approve the paper, suggest modification or outright reject the paper. Since your future grant money depends on the publishing of this paper who are you going to “recommend” to review your paper? People that share your bias or people who might reject it? Doesn’t sound biased at all now does it? Did I mention that the reviewers are well aware who wrote the paper? This is totally not predisposed to conflict of interest is it? They say that it is necessary to have the writer’s name on the paper and to allow the reviewers to know who it is so that it allows them to recognize the researchers credentials and history. Yeah that is probably why.

Essentially the peer review process is similar to the high school essay writing process. If the teacher has any sort of dislike for you, look forward to a crappy grade but if you are a teacher’s pet, A + all the way. Sounds legit to me.

Not only do you have to be aware of the bias and conflict of interest in the way of the researcher choosing their own reviewers, you have to worry about the journalistic spin and industry influence on research.

From the former editor and chief of the New England Journal of Medicine after quitting the journal:

“I witnessed first hand the influence of industry on medical research during my two decades at the journal. The staple of the journal is research about causes and treatments of disease. Increasingly, work is sponsored by drug companies. I saw companies begin to exercise a level of control over the way research is done that was unheard of when I first came to the journal, and the aim was clearly to load the dice to make sure their products looked good.”

Don’t get me wrong, there is a lot of great research done but keep in mind that everyone has an agenda when writing scientific papers. There is one key concept that should help you determine if a paper is credible.

If a study is favorable and positive regarding something that can be bought or sold, be wary!

Now if you think that this is my opinion, it isn’t. This all comes from Dr. Anthony Jay. He is a PH.D and is also the president of the International Medical Research Collaborative. This comes from his experience in research and publication of numerous studies both privately and publicly funded.

There is a Doctor by the name of Dr. Marion Nestle, no relation to the Nestle food company, who is collecting scientific studies that are industry funded that show conflicts of interest. She is compiling them and writing assessments on each to show where the conflict is. Of the 168 studies she has so far collected only 12 of them are unfavorable towards the company’s product. That doesn’t sound fishy at all.

Here is another example of how studies are massively flawed. The Bayer company did a study where they took a massive amount of studies, so a study of studies, and attempted to reproduce the results of these studies using the exact parameters laid out by the original study team. They found that the science journal’s results did not match up to their in house replications more than 75% of the time!!!

So in essence, before you start trying to use “peer-review” as the gold standard of science and trying to use your journal published study to prove your point, remember to think about agendas. Does the article have something to gain by being less than forth coming? Is there a product that hinges on the preferable outcome of the study? In essence, use Common Sense when looking at these studies. Just because they were reviewed by “peers” does not mean they are any type of validation. It simply means that people with the same bias as the writer read them and agreed. That is not proof. That is conflict of interest.

If they really wanted true proof they would find people in direct disagreement with the hypothesis to review the paper. That would validate it.

Keto ON!

Coach Jack

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

Fiber – Is it essential? (The effect of glucose regulation vs insulin regulation in fat loss)

First let me give you a definition of essential:

For something to be essential to the diet it must have a clear and measurable disease associated with the absence of it.

There has not been a single study that conclusively shows that a deficiency in fiber exists. There are however, many societies of people who eat little to no fiber and thrive with none of the diseases of the western societies that do eat fiber.

The Inuit of northern Canada, the Inuit of northern Greenland, The native diet of the Scandinavian, the Masai, the San Bushmen of the Kalahari, the Nenets of Siberia and the list goes on. All of these tribes of people live disease free and long lives despite living in some of the world’s harshest climates and in the near complete absence of dietary fiber. Only when high carbohydrate and yes, high fiber foods of the western culture are introduced to these tribes do they develop the diseases of lifestyle. I myself have not had more than a few grams of fiber per day in the last 10-13 years. I am in perfect health and lead a very active lifestyle.

By Definition, Fiber is not essential to the human diet just as carbohydrate is not essential.

I am not saying that fiber causes any of these diseases. I am saying that the absence of fiber does not have any detrimental effects. Fiber can in fact be very useful in some instances. In this article I will lay out the benefits and detriments of fiber and who can benefit from it and who should avoid it.

Fiber is very good at regulating the rise of blood sugar. This is of great benefit to diabetics. Especially with type 1 diabetics whose primary concern is keeping blood sugar low. It is also useful for type 2 diabetics who wish to eat their carbs.

For weight loss it is actually counter productive and I will tell you why.

The way that fiber acts to regulate blood sugar is through its ability to slow gastric emptying (slowed emptying of the stomach). This slows glucose rise because the slower the food is released from the stomach, the less glucose is released into the blood and therefore the slower and more consistent the rise would be. Again, great for people concerned with controlling high blood sugar spikes. Not at all useful for someone trying to lose weight.

For weight loss we want longer periods of lowered insulin. When we eat fiber it prolongs the release of the glucose but it still gets released and it still has to be dealt with. The only thing that can deal with glucose is insulin. Essentially it changes the response from one higher insulin release that deals with the glucose and leaves the system to a long drawn out slow release with a corresponding drawn out insulin flow to regulate. We always have a base of insulin flow. It is not this low baseline that is of concern because at baseline, glucagon will be higher and will act to push fat from cells to be used as energy. If you look at the chart you will see that as soon as glucose rises, no matter how much, insulin is released. The more glucose the more the insulin but regardless, even a small increase in blood glucose results in a rise in serum insulin above baseline and any rise above baseline stops lipolysis (the release of fat). You can see this in both the optimal insulin balance chart and the poor insulin balance chart that the near instant that blood glucose rises that insulin rises in direct response to it.

Insulin Reponse

Wha do you want? One quick release then back to a low base of insulin or a long drawn out response that keeps fat locked up longer? Adding lots of fiber to a meal is essentially like grazing constantly and this is known to be bad for weight loss.

Grazing causes weight regain in bariatric patients

The effects of glucose management with fiber and how it is done through gastric emptying is not new. This is a well known fact and it completely explains why eating fiber is thought to be beneficial to weight loss. The only problem is, we need to stop associating blood glucose control to weight loss. The two are mutually exclusive of one another. You can have completely normal, low and stable blood glucose numbers but if you have chronically elevated insulin you will never lose a pound.

The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes

Common Fiber misconceptions:

1. You need fiber to have proper bowel movements.

That depends on what you consider proper? Does going 1-2 times a day mean proper? Well I eat zero fiber and I have some days where I go 3-4 times. It all depends on how much food I’ve eaten. If I eat alot of food I go more often. If I eat less food I go less often but in general I go once a day at least. Does proper mean of good consistency? Well again, I eat no fiber and the consistency of my poo is pretty normal. Do I have days where it is less than normal? Of course but that depends on what I have eaten that day. If I eat higher than 90% fat for the day it will be more loose. If I eat closer to 80-85% it is more consistent. There are days when those that eat fiber have less than perfect poo.

What we have to keep in mind is that meat and fat is 90-95% digested and used by the body. Plant matter is only 20-60% digested by the body. Of course if we eat alot of food that does not digest we are going to go more often. Why does going more often mean you are more healthy. Poo is a way of getting rid of garbage. Wouldn’t going less often mean you have less garbage to get rid of? Makes sense to me.

2. Fiber feeds the gut bacteria.

Yes it does. But why is this important? Feeding the gut bacteria causes these gut bugs to produce vitamins. Great but the whole reason we need these vitamins from the bugs is because fiber actually binds to and blocks the absorption of these vitamins from our food thus creating the need for these gut bugs to eat the fiber and produce more of them. Why not just lose the fiber and use the perfectly bio available source of these nutrients from the food we have eaten. Why do we need to feed ourselves plus have to worry about supporting another species in our guts. Again, seems logical to me just to get the nutrients from good food.

Dietary Fibre and absorption of Nutrients

3. Eating lots of fiber and leafy greens can help you feel fuller longer and help you lose weight.

Yes it can but not long term and will actually cause you to stall faster and make weight gain much easier. The reason fiber and plants help you feel full faster and longer is two fold. They take up alot of space with very few calories and the fiber slows the emptying of the stomach so you feel fuller longer. How is this going to make you stall? This is just another method of caloric restriction. A trick to get you to eat less. Sure you feel full but you are getting very little in the way of actual nutrition. You are getting maximum fullness with minimal energy content. The goal of nutrition is not too feel full. It is to get the energy and nutrients you need in order for you body to make all the biochemical reactions necessary to create the enzymes and hormones that create energy for your body and nourish it with vitamins and minerals. If your only goal is to get full, drink 4 gallons of water at every meal. You will be full and get the very least amount of calories possible. You will also die of malnutrition. I’ve heard this before as well by the way.

Increase water intake to reduce caloric intake or The best way to become nutrient deficient

So this is yet another trick to get you to eat less and cut calories when we know all this will do is leave you tired, malnourished and have you stalled in no time. Once you stall are you going to want to keep eating 20lbs of lettuce a day with no weight loss to show for it? Of course not. You will quit, eat a cake and gain the weight back. Nice try CICOpaths but we know better.

I hope this sheds some light onto how fiber affects people differently.

Keto ON!

Coach Jack

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack