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Why Haven’t You Called Me About My Labs Yet?

The pipes in Rome were slowly killing the people.  No one knew lead in the pipes was actually poisonous.

Today, it’s quite easy to scoff at their ignorance.  Yet, each of us have our own lead pipes, those modern “marvels” that future generations will shake their heads at.  We have at our fingertips inventions and practices later proven to be catastrophic to our health and well-being.

It’s one thing to learn about these blind spots after the fact.  What if you knew in REAL-TIME what was happening?

What if you had secret knowledge about your OWN lead pipes . . . ?

What if you were among a small group who knew which of our modern inventions and practices were slowly killing our health and vitality . . . would you still turn a blind eye?

Or, would you make the simple change that set you free?

After reading the following two articles, I now understand why I must spend 17-18 hours a day working to keep up.

I thought that maybe it was just me.  However, this study published in the Annals of Internal Medicine found that during a typical office day, just a quarter (27 percent) of a physician’s day is spent having direct face time with patients – while nearly half (49.2 percent) of a physician’s day is spent on EHRs and other administrative work. This roughly translates into two hours of additional time spent on EHRs and desk work for every hour physicians spend face-to-face with patients.

Over the years, we’ve hired more staff and I now have six and a half staff members to every provider. It’s taken part of the burden of time off of our shoulders, yet, in an era of rising inflation, hiring more staff isn’t affordable.  It’s not a sustainable model financially.

This second study found that with an average primary care practice responsible for roughly 2,300 patients, doctors would need to spend 21.7 hours of patient interaction per day to provide “all the recommended acute, chronic and preventive care” for a panel of this size.  The average internist has 3000-4000 patients in their panels.  There literally are not enough hours in the day to take care of all the office tasks required for a panel size of 2000 patients or more.

It has become physically impossible to do what is now required on treating acute, chronic and preventative care for the patients that we see day to day in the primary care setting. The inability to fully meet patient needs due to factors outside of their control results in frustrated patients and very frustrated physicians who lose sight of why they decided to practice medicine in the first place. This can leave physicians feeling depressed, cynical and suicidal, pushing them to contemplate early retirement, search for other practice options, quit medicine altogether – or worse, take their own life.

This has created the general feeling and perception in the mind of patients across the country that physicians just don’t care, they don’t have time for me and “they just want my copay.”

It isn’t that we don’t care.  If I didn’t care, I would have quit practicing medicine 15 years ago.  I love the practice of medicine.  It is the immense burden of documentation, the paper work, the seven page FMLA forms, and the thousands of ancillary treatment plan reviews & signatures, the providing proof of performance to Medicare and payors required every day that makes it so very hard to complete lab reviews, refills and callbacks in a timely manner.

I haven’t taken a real vacation in 15 years.  Who has time?!

Today, mounting evidence shows that the day-in-day-out pressures experienced by primary care physicians – caused by long hours, excessive fatigue and the sheer emotional toll of the work – can lead to burnout, depression and suicide. Sadly, the medical profession has among the highest risk of death by suicide compared to other occupations in countries around the globe. Recent studies reveal the concerning rate at which primary care doctors feel as though their personal lives are negatively affected by work, feel stressed at work and wish that they had more time to do more for their own health. When it comes to patient care, physician burnout is associated with higher rates of self-reported medical error, substandard patient care, longer recovery time and lower patient satisfaction. Layer on top of the burnout syndrome what some are describing as “moral injury,” the distress weighing on physicians because the business of medicine has overtaken the doctor-patient relationship. And for some, it seems that practicing medicine is literally killing physicians.

To regain control over their practice and personal lives, some primary care physicians are leaving the profession and others are taking steps to deal with work-related emotional exhaustion and chronic over-stress. Over the years, I’ve inherited a number of patients who’s doctors have left practice or moved to concierge models.

I’ve offered concierge services to my patients for years, but few patients have shown much interest up to this point.

Does one just leave medicine altogether?

Maybe.

References:

  1. Sinsky C., Colligan L., Li L., Prgomet M., Reynolds S., Goeders L., et al., “Allocation of Physician Time in Ambulatory Practice: A Time and Motion Study in 4 Specialties,” December 2016, (Accessed online June 21, 2022)
  2. Altschuler, Justin et al., “Estimating a Reasonable Patient Panel Size for Primary Care Physicians with Team-Based Task Delegation,” 2012, (Accessed online June 21, 2022)

Ketogenic Weight Loss Class

I’ve opened up my ketogenic weight loss class to the public.  Come and join us if you are struggling to lose weight. Many people are struggling to understand how a ketogenic diet works, or finding confusion with all of the different “experts” teaching people to live a ketogenic lifestyle.

Come join me this Friday, and lets put you on a course for success.

Ketogenic Lifestyle Rule #2: Life Begins at the Edge of Your Comfort Zone

Ketogenic Lifestyle Rule #2: LIfew Begins at the Edge of Your Comfort Zone
Ketogenic Lifestyle Rule #2: Life Begins at the Edge of Your Comfort Zone

We have been taught for over 50 years that the minimum carbohydrate intake necessary to maintain health is 130 grams per day, with the average diet of 2000 calories per day containing around 300 grams per day based on 1977 recommendations that 55-60% of are dietary intake should come from carbohydrates.  This value was initially established during World War II by a committee of scientists tasked with determining dietary changes that might effect national defense (1). These “guidelines,” originally called the Recommended Daily Allowances (RDA) and accepted by many as the gospel truth, have been modified every ten years and in 1997 changed to the Dietary Reference Intake (DRI).  However, the recommended carbohydrate values have not changed other than “avoiding added sugars” in the most recent 2015 recommendations.

In light of the fact that there are NO actual diseases caused by lack of carbohydrate intake, most dietitians and physicians  still preach the carbohydrate dogma originally outlined by the RDA.  I say dogma, because these recommendations are based on a diet that vilifies fat, particularly animal fat like red meat.  Say the words “red meat” around a dietician these days you’d think Voldemort (“He Who Shall Not Be Named”) had returned.

I bring up the carbohydrate quandary because it is a question that I am asked every single day.  The question that seems to be asked of me, more and more, is what exactly is a carbohydrate?

Let’s make it simple. There are really only three types of carbohydrates:

  • Sugar
  • Starch (known as complex carbohydrates)
  • Fiber

Let’s start with Sugar.  The simple form of carbohydrates, and the form that spikes your blood sugar and insulin rapidly, are called mono-saccharides (glucose, galactose, fructose & xylose). When two of these mono-saccharides are bound together they form disaccharides like sucrose, also known as “table sugar” (glucose + fructose), lactose found in milk (glucose + galactose), and maltose found in cereals and sweet potatoes (glucose + glucose).

Lactose
Milk Sugar or Lactose (glucose + glucose)

The simple monosaccharides or disaccharides are easy broken into their mono-saccharide form in the blood stream and require the body to produce insulin to be used.  The person with insulin resistance, impaired fasting glucose or type II diabetes often produces 2-10 times the normal amount of insulin to correctly use these mono-saccharides (see why this is a problem in:  The Dreaded Seven: Seven Detrimental Things Caused By High Insulin Levels).  Remember, fruit is also simple sugar containing the mono-saccharide fructose . . . which we call “natures candy” in my office.

Natures Skittles

“Yea, I know sugar is bad for me, but Dr. Nally, I just eat the good starches.

If I had a nickel for every time I’ve herd that phrase . . .

We’ve become comfortable with shunning fat and “simple sugar,” but in the process we’ve been eating more “good starch.”  But the “good starches” are also saccharides – just in longer chains of more than three glucose molecules bound together.   Our gut easily breaks the bonds between the glucose links and turns these starches into mono-saccharides to be used as fuel.  It takes a bit longer than the simple sugars above, so the release of insulin is slower (which is why it has a better glycemic index score), but whether you produce the insulin in the first hour or the second hour after eating it, insulin is still insulin.  In the case of insulin resistance, the damage is still done.

These good starches make up “comfort food” like bread, rice, pasta, potatoes, corn, grains & oats. To the patient with insulin resistance, impaired fasting glucose or type II diabetes, the higher insulin response stimulates increased weight gain, rise in cholesterol, shift in hormone function and progression of atherosclerosis (vascular and heart disease).  See the recent article on Why Your Oatmeal is Killing Your Libedo.

What about “resistance starches?” These are still starches and I am finding clinically that they still cause a rise in insulin and push people out of ketosis (See Common Ketosis Killers).

Finally, Fiber. Fiber is a carbohydrate, however, it is the indigestible part of the plant.  Fiber has double bonds between the saccharides that human gastrointestinal tracts cannot digest. In most cases, fiber passes right through the intestines without being digested.  It actually acts like a broom for your colon, helping the intestines to move nutrients through the system.  This is why I recommend 1-2 leafy green salads a day for most patient’s following ketogenic diet.  Fiber does help to promote bowel function.

Eat Your Greens
The Leafy Greens

Fruit, non-green vegetables, pasta, grains and breads do contain good sources of fiber, however, these foods also have absorbable starches making them problematic as noted above.

The take home message is this, the use of starch or simple carbohydrate will be problematic for weight loss, cholesterol control, blood sugar control  or blood pressure control in a patient with insulin resistance.

Therefore, the ketogenic lifestyle truly begins at the end of your comfort zone.

Adapt Your Life

PeriScope: Weight Loss, Gut Health & Pond Scum…In The New Year

Good morning from Arizona.  I’ve had a few people ask about how gut health relates to a ketogenic diet.  This is a great question and one that I think can be answered best by taking a closer look at my natural koi pond and learning a little about pond scum.

So, sit back and look at the similaries between your gut and how nature balances a pond system: Katch.me

Or you can watch the video below:

The four tenets of health that we touch on above that are essential to understand before you can understand gut health:

  1. The body is a unit and works as such with all parts enhancing the whole
  2. The body is capable of self-regulation, self-healing, and health-maintenance
  3. Structure & function are reciprocally interrelated
  4. Rational treatment of the body must be based upon understanding the principles above and assisting or augmenting those principles

Keys to gut health and pond balancing that we touch on:

  1. Remove the toxins from entering the system like:
    • Antibiotic overuse
    • Caffeine
    • Artificial Fat
    • Artificial Sweeteners
  2. Repair the system and it’s ability to balance the system
    • Takes time
    • Provide structure for the bacteria to which it can bind
    • Provide essential vitamins and minerals like KetoEnhance & Omega-3 fatty acids
    • Periodic Fasting
  3. Restore the bacteria or flora of the system
    • Prebiotics (fermented foods like sauerkraut, kimchi, Japanese natto, etc.)
    • Probiotics like Dietary KetoBalance (can be purchased in the office)
  4. Replace the salts and pH balance where necessary
    • Replace electrolytes
    • Limit things that shift the pH balance

Hope this gives you a starting point for your New Year!!

The Simple Effects of Ponderizing . . . The First Step in a Principle Based Ketogenic Lifestyle

I have found, over time, that happiness in life seems to be the greatest when I strive for balance in the three basic aspects of life: Mind, Body & Spirit.  Yes, I am a physician, and I spend the majority of my day applying advise and treatment plans that have been demonstrated to be effective through the tried and true scientific method.  However, I know from personal experience, and from working closely with patients for over 15 years, that science alone, does not bring fullness and happiness to life.  Truth and learning can be found through study and also by faith. Finding balance and peace physically is important, but finding that balance emotionally and spiritually are often essential.  Being able to follow a Ketogenic Lifestyle effectively over the long term (longer than 6 months) actually requires understanding of some basic principles.  This is the first in a series of articles regarding The Principle Based Ketogenic Lifestyle.

Ponder LifeI treat patients with obesity, one of the most difficult diseases to address in the medical office.  I find that just applying diet alone doesn’t always solve the problem.  If the patient’s life is out of balance emotionally or spiritually, the stress this causes often halts effective weight loss and metabolic healing.  You may disagree with me on political or religious issues, but healing is not about politics nor is it about religious doctrine – it is about understanding where we are, the path forward, and our potential to get there.  The mind, body and spirit are deeply interconnected.  Often, until we recognize and treat those connections, true healing cannot occur.

The first step in treating any illness, including weight, is recognition of the problem. The Medical Community has recognized Obesity as a disease, but obesity is also a symptom of underlying physical metabolic dysfunction that may be tied to the mind and spirit.  Daily journaling is the tool that lets one see if the dysfunction is tied to mind or spirit.  I ask my patients to keep a daily food journal.  This is very important in looking at the patterns of macro-nutrient intake.   But the more powerful effect of journaling allows one to see how food is tied to emotion – mentally and spiritually.

Simply writing down what you eat each day, when you eat it, and how you felt after you at it is actually quite profound.  The patterns that emerge are usually seen and identified by the patient long before I ever see them.  In fact, patient’s often bring those patterns up before ever showing me their food journals.

I’ve found, in keeping a food journal myself, that combining my journaling with other other daily goals, uplifting thoughts and reminders was even more helpful and powerful.  This can be done on paper, a notebook, a planner or even on the computer.  (I have a few patients who are accountants or engineers – they bring in complex spread sheets).  What is important is daily consistency.  It takes about 3-4 weeks of journaling to begin to see patterns.

I have taken the advise of one of the leaders of my church to “ponderize” a scripture, meaningful poetic verse or truth filled quote each week as part of the journaling process.  He defined “ponderizing” as the act of pondering and memorizing a scripture or a favorite uplifting poem or verse each week.  This is done by writing the verse on a written card or note in a place that you will see it frequently each day during the week.  When you see it, read it and ponder it.  Just the process of frequently reading it will lead to memorization each week.  I have found that reading and pondering a verse 3-4 times a day for a week, lends itself to easy memorization.  Each time you read the verse, think about it and ponder it for a moment, then go on with your day.  This will give you a brief opportunity to elevate your thoughts each day, and will give you a place your mind can go and think when you don’t have to think. It gives your subconscious mind the ability to solve complex patterns at a higher level.

Said David O. McKay, “Tell me what you think about when you don’t have to think, and I’ll tell you what you are.”  “As a man thinketh in his heart, so is he . . . ” (Proverbs 23:7).

PonderingFor some reason, with all the cares of the day, work, family and the challenges of life, I have fallen out of this habit for some time.  When this leader mentioned this process in his comments, I was reminded of the peace and balance I used to feel each week when doing this simple activity.  I have recommitted myself to restart this activity and I invite you to do the same.  This time to ponder opens your mind and allows you access the deeper worries and fears holding you from what you what to accomplish.  It takes great courage to make permanent lifestyle and dietary changes.  When someone can’t clearly see what lies ahead, it fills them with fear, doubt or both.  But journaling, even in its simplest form, gives a person the ability to resist and then master the patterns that have kept them from change.  As Mark Twain said, “Courage is resistance to fear, mastery of fear – not absence of fear.”

Courage is tested when we purse difficult goals, fight against disease with unknown outcomes, or work to regain health.  The testing can be painful.  Journaling, and ponderizing in the process, gives courage to take small steps, one day at a time.   Admitting to, journaling when we fail or make mistakes, fear of failure or feeling unsure actually increases our courage.  Being given a week to ponderize an uplifting scripture or verse enhances that courage .  Journaling successes and failures empowers us individually.  The psychiatrist Carl Jung wrote:

“There appears to be a conscience in mankind which severely punishes the man who does not somehow and at some time, at whatever cost to his pride, cease to defend and assert himself, and instead confess himself fallible and human.  Until he can do this, an impenetrable wall shuts him out from the living experience of felling himself a man among men.  Here we find a key to the great significance of true unstereotyped confession – a significance known in all the initiation and mystery cults of the ancient world, as is shown by a saying from the Greek mysteries: ‘Give up what thou hast, and thou will receive.'”

Journaling and ponderizing allows one a form of confession and renewal. It gives one courage that you have survived today’s challenges and seen the pattern of fallibility in them.  It is actually energizing.  And, the path to healing begins to become clear.

Journaling also is a great way to outline side effects from carbohydrate withdrawl that will last for 2-4 weeks (That’s for another blog post, however).

Feel free to ask me about the verse that I am ponderizing each week. I will happily tell you which verse I am pondering and memorizing; but, I will in tern, ask you which verse you are ponderizing.

This week, the verse I am ponderizing comes from the Bible – Genesis 35:2-3:

“Then Jacob said unto his household, and to all that were with him, Put away the strange gods that are among you, and be clean, and change your garments: And let us arise, and go up to Beth-el; and I will make there an altar unto God, who answered me in the day of my distress, and was with me in the way which I went.”

Did you begin your food journal?  And, what verse are you going to ponderize this week?

Handy Charts for Maintaining Ketosis

I found these charts to be very helpful when trying to calculate your fat intake with a meal.  Fish can be challenging in calculating fat content.  After reading these charts, I’m craving some sashimi’ed mackerel and salmon.Cuts of Beef for Ketosis

Fish Keto Chart

Great charts like these can be found at http://mariamindbodyhealth.com/charts/

Enjoy!!

Low Carb Cheese Cake

My amazing wife, among her many talents, makes a wonderful low carb cheese cake.  She has taken the recipe found in Maria Emmerich’s “Secret Weight Loss Recipes” and modified it to our family’s taste.  It has quickly become one of my family’s favorites.

Low Carb Cheesecake = 1 gram carb per serving
Individual spring-form serving pans
Crust:
2 cups almond flour
1/4 cup coconut flour
1/2 cup butter melted
Pinch of salt
1/2 cup erythritol
Mix and press into spring-form pan.
5 (8 oz) packages cream cheese, softened
1 cup erythritol and 1 tsp liquid Stevia
1 TBS vanilla
1/2 cup whey Protein
1 cup sour cream
3 eggs
Preheat oven to 350F. Mix cream cheese, sweetener, protein and vanilla with an electric mixer until blended. Add eggs one at a time, mixing on low after each until blended. Blend in sour cream and pour over crust. Place a pan of water on the lower rack place cheesecake on rack above. Bake for approximately 45 minutes until set. Watch carefully!
Refrigerate overnight.
Freezes well too!
My wife will often bake them in individual sized pans (as in the picture above) so that I can pull one out of the freezer, let it thaw and cover it in whip cream and a sprinkle of berries.  Tastes fantastic!
One serving is = 1 gram of carbohydrate.