Recommended Non-technical Dietary--JK

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Why We Get Fat, short + videos

Why We Get Fat   12/3/16

Summary: The complex process initiated by our high sugar (fructose) western diet, how to heal the liver and keep weight off, and a list of the best YouTube documentaries and lectures explaining the same. This is an abstract, a list of key facts; what pharma and food manufacturers don’t want you to know.  It is all supported by journal articles, but ignored by industry and those who do their bidding.  Abbreviations: IR = Insulin Resistance; NAFLD = Non-Alcoholic Fatty Liver Disease; T2D = Type-2 Diabetes)


Why We Get Fat   12/3/16

Summary: The complex process initiated by our high sugar (fructose) western diet, how to heal the liver and keep weight off, and a list of the best YouTube documentaries and lectures explaining the same. This is an abstract, a list of key facts; what pharma and food manufacturers don’t want you to know.  It is all supported by journal articles, but ignored by industry and those who do their bidding.  Abbreviations: IR = Insulin Resistance; NAFLD = Non-Alcoholic Fatty Liver Disease; T2D = Type-2 Diabetes)

All mammals have a complex regulatory system for appetite, metabolism, and fat storage.  There are over eighty hormones involved in those systems.  The Western diet is high in the carbs fructose and glucose.  Fructose damages the liver which mucks-up the regulatory systems leading to the IR, & that to obesity, T2D, and age related diseases.  Allow me to explain why fat people must eat more calories than they metabolize (burn).  Causes:  fructose (1/2 of table sugar, sucrose) is a net 15 times more reactive than glucose.  Fructose randomly attaches to protein throughout the body and hinders their functions in a process called glycation—a very bad thing.  Since over 98% of fructose is metabolized in the liver, it thus accumulates in the liver, especially when eating a high carb meal.  There it reacts with proteins to damage the liver tissue more than other tissues.  Among the liver functions is the conversion of glucose into the storage form glycogen.  Glycation damaged liver has a lower rate of conversion of glucose; thus the liver has excessive glucose per quantum of food compared to a liver not damaged by excess glycation and also higher is the level of glucose. The pancreas then releases even more insulin to lower the high blood glucose.  The higher than normal level of insulin per unit of glucose is termed insulin resistance (IR).  IR is a bad thing because insulin as a regulatory hormone has cells throughout the body absorb and burn glucose and thus not burn fat, but rather store fat (triglycerides).  Having high insulin causes the body to gradually gain weight. One place is in the liver which gradually gains 2 to 3 pounds of fat.  This is a clinical condition called non-alcoholic fatty liver disease (NAFLD).  The excess liver fat hinders liver functions.   A sign of NAFLD is abdominal fat.  Based on the NHANES study over 30% of American have NAFLD; add to this those with IR entails that most Americans are at higher risk for a large assortment of conditions, those associated with the western diet.  These same people have extensive damage to proteins throughout their body by glycation, mainly from fructose.  The hormone leptin secreted by adipose (fat) tissue plays key roles in the rate of metabolism and appetite.  For those who have gained weight and kept it on for a couple of years, this regulatory hormone now also functions to maintain the current level of fat, and when on a calorie-restricted diet, at about 2 months, leptin will lower metabolism 25% or more.  This increases appetite by creating the feeling that if they eat more they will have more energy and be in a better mood.  Leptin is the main reason, along with IR is why the long-term overweight regain their weight over 95% of the time.  The high carb diet without fasting will not cleanse the liver.  The way to prevent this regain of weight is to metabolize the excess fat in the liver to cure IR and restore proper weight regulation.  There are four ways to do this: starvation, bariatric surgery (they fast after the operation), fasting, and short-term fasting with very low carbs.  Those with T2D have stored excess fat in the pancreas, enough to compromise the function of the beta cells, thus high blood sugar.  Drugs don’t fix fatty liver or fatty pancreas, fasting does.    

Fasting works because the body has two main metabolic system, metabolizing fat or glucose. During the day because of carbs with the meals, the body stays in the glucose- burning mode and store fat as directed by insulin.  But at night after the excess glucose is metabolized and insulin is low, the body switches to fat burning.  One might think that a very low carb diet would extend fat metabolizing; however, a group of hormones, incretins, are secreted by the stomach and intestines into the blood in response to solid foods, and incretins cause the pancreas to secrete insulin.  Fish and beef cause higher insulin level than pasta—see insulin index.  Thus low carbs meals because of the insulin response to proteins don’t work as well as iso-caloric short-term fasting.  It gets even better, since insulin causes in part regulate leptin (the hormone which functions to restore lost fat), the person who fasts doesn’t have the drop in metabolism with its associated increased appetite.  We have inherited the mammalian mechanism whereby without food the mammal has more energy to forage and hunt through increased catechol amines, HGh, and continued fat metabolism.  Moreover, not eating breakfast, or alternate day fasting will gradually cleanse the liver and pancreas of excess fat and cure IR and T2D.  Fasting with low carbs (carbs calories replaced by fats) is easier than the Atkins type ketogenic diet or the caloric restricted diet. This is my experience and the experience of others.  Dr. Jason Fung’s clinic has confirmed this when treating end-stage obese type-2 diabetics.  He has published the science behind it in The Complete Guide to Fasting and in his lectures on YouTube.     

In addition to Dr. Fung’s resources, I have published a large collection of diet related articles, and each page has an internal google search engine.  Below are a list of the better documentaries and lectures on diet.  For the complete list click on link.  For you with a printed version, use the address at the top for the imbedded links.  Remember you should take better care of your body than your car.  Feedback is always appreciated.


***** Why We Get Fat 3 min, 1,455,000 views, clips from movie Fat Head.  The best explanation on the process of accumulation of fat, a good foundation WATCH

***** The Secrets of Sugar 45 min, 484,000 views, CBC (Canadian Broadcast Corp) program; starts with a young family and show that at the heart of the weight problem with impending health consequences lies high sugar diet.  It also shows experiments on college students, uses interviews to drive home the point that sugar is the health issue, most entertaining, SECOND CHOICE

***** Sugar White Poison:  an amazing expose on this toxic stuff  18 min, 141,800 views, Australian Broadcast Corp, the condensed, plain language, account of how the refined carbs & fructose are at the heart of the obesity, diabetes pandemics FIRST CHOICE

***** Low carb diet:  Fat or Friction 29 min, 357,600 views, Australian Broadcast Corp (ABC), for large audience, on how the low carb diet (thus high-fat diet) prevents and cures obesity and type-2-diabetes—the New Atkins diet (below).  THIRD CHOICE excellent

***** Heart of the Matter Part 1 Dietary Villains, 29 min, 52,000 views, Australian Broadcast Company (ABC), the saturated fat-cholesterol myth causes heart disease  Heart of the Matter, Part 2  29 min 22,000 views.  Show that statins don’t save lives and how pharma gets away with the biggest of heists.  Fifth, both are excellent                  

*****Reversing Type 2 diabetes starts ignoring the guidelines 18 min, 912,000 views, by Sarah Hallberg MD, TEDx PurdueU, passionate on treating diabetes and insulin resistance with low-carb high-fat diet, and on the viscous cycle of taking medications which require carbs to prevent the side effects with hypoglycemia, high carbs is strongly associated with heart attacks excellent

***** How to Reverse Diabetes Naturally, 35 min, 306,000 views, Dr. Jason Fung, on treating the symptom high sugar instead of the disease insulin resistance. Very important way to break the reliance on drugs with diet and exercise, with testimonials,  excellent

***** The Aetiology of Obesity, the Fast Food Solution (Part 4 of 6): 84 min, 76,000 views, Dr. Fung’s biology behind obesity and the biology behind fasting at 51 minutes, which is a sure way to cure type-2 diabetes and obesity. Explains it’s parallel to bariatric surgery cure.   Excellent

***** Enjoy Eating Saturated Fats:  They’re Good for You 53 min, 262,000 views. Prof. Donald Miller, surgery, cardiothoracic division, University of Washington.  Clear well organized college lecture with graphics and lots of information, given to audience of physicians,  8th, very good

***** President’s Lecture Series 2009-2010, 78 min, 27,600 views MD.  Marcia Angell PhD Harvard, based on her best-selling book, “The Truth About Drug Companies and how they deceive us”   You must know that the information system is broken   Highly recommended

***** Making a Killing, the Untold Story of Psychotropic Drugs 95 min 669,000 views, on how psychiatrists have become drug pushers all major aspects.  Shows how pharma has taken over the information system and its consequence, they are pushing tranquillizers.  A point by point analysis of a broken system; a blueprint on how pharma does business—helped by the FDA.  excellent


Why fasting works--summary

There is a fallacy spread by industry contrary to science; namely, that there is a simple mechanism governing metabolism of calories, and those who have a long-term weight issue can simply will to exercise more and eat less, and they will return to what had been their youthful weight.  However, we have inherited the complex mammalian weight regulatory system for omnivores.  In this system there are two main pathways for production in each cell by the mitochondria of the energy molecule ATP:  one metabolizes glucose the other fats. The surest way of fixing this system is to stay much longer in the fat-metabolizing mode of the mitochondria.  This is effectively accomplished by fasting.  Mammals have also evolved a system so that when out of food they actually have more energy (not less) for to hunt and gather—it promotes survival.  Thus fasting is pleasant and thus easy.   I regularly skip breakfast, because it is pleasant to just drink lemon tea. 

The advice here is merely what JK would do in those situations. See your doctor for medical advice.

The only thing necessary for the triumph of evil is for good men to do nothing--Edmond Burke

Perverse systems grow by recruiting good men--jk

Everybody thinks they know what good is, but they are confused--Plato