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Myokines and Weight Loss

Since the very first muscle derived myostatin protein was identified as a myokine in 1997, over 600 myokines have been identified to date (Gorgens et al., 2015).  However, the majority of these myokines are still not sufficiently characterized.

Why is this important? This frequently neglected topic plays a central roll in diet and exercise in those people trying to lose or maintain their weight. Myokines are the key actors in muscle development and size, and and they influence weight gain or loss in a pretty dramatic way.

Myokines Produced In Skeletal Muscle

The myokines are a subclass of interlukins. Interlukins are a group of naturally occurring proteins that mediate communication between cells. They are like the rapid text messages between teenagers in the same room communicating with each other. Interleukins regulate cell growth, differentiation, and motility. They are particularly important in stimulating immune responses, such as inflammation.

Muscles Make Their Own Interlukins

A few years ago, research demonstrated in the Journal of Experimental Biology that there is a notable increase in the plasma concentration of IL-6 during exercise (Pedersen and Febbraio, 2008). This is followed by the appearance of IL-1 receptor antagonist (IL-1ra) and the anti-inflammatory cytokine IL-10. Concentrations of the these cytokines, IL-8, macrophage inflammatory protein 1a (MIP-1a) and MIP-1b are elevated after strenuous exercise.

Thus, the cytokine response to exercise is not preceded by an increase in plasma TNF-a. Even though there may be a moderate increase in the systemic concentration of these cytokines, the underlying fact is that the appearance of IL-6 in the circulation is by far the most marked and precedes that of the other cytokines (Pedersen and Febbraio, 2008).

Muscle Interlukins Create Good Inflammation

When IL-6 is produced by macrophages, it leads to an inflammatory response, whereas muscle cells produce and release IL-6 without activating classical pro-inflammatory pathways. The fact that IL-6 can sometimes act as a pro-inflammatory and sometimes as an anti-inflammatory agent appears to be more dependent on the environment (muscle versus immune cell) than on whether IL-6 is activated in an acute or chronic fashion (Pedersen and Febbraio, 2008). This essentially means that strenuous exercise is a good form of stress, stabilizing the muscle, causing growth and not adversely affecting the immune system.

Interlukins From Muscles Talk to Fat Cells

At the same time, IL-15 is expressed in human skeletal muscle (Pedersen et al., 2007). C2C12 tubule contraction in the muscle stimulates the IL-15 release. It possesses anabolic effects on skeletal muscle in vitro and in vivo and may also take part in reducing adipose tissue mass (Pedersen et al., 2007). Therefore, IL-15 has been suggested to be involved in muscle–fat crosstalk. Recently, we demonstrated that IL-15 mRNA levels were upregulated in human skeletal muscle following a bout of strength training (Nielsen et al., 2007), suggesting that IL-15 may accumulate within the muscle as a consequence of regular training.

What is fascinating is that there is a negative relationship between IL-15 and truncal fat mass, but not limb fat mass. That means that the more resistance exercise you participate in regularly, the lower your truncal fat becomes.

BDNF Stays Active Even After Exercise

Another cytokine actor in this opera of human metabolism is Brain Derived Neurotrophic Factor (BDNF). BDNF is a fascinating hormone produced in the brain. In humans, a BDNF release from the brain was observed at rest and increased 2- to 3-fold during exercise. Both at rest and during exercise, the brain contributed 70–80% of the circulating BDNF, while this contribution decreased following 1h of recovery. In mice, exercise induced a 3- to 5-fold increase in BDNF mRNA expression in the hippocampus and cortex, peaking 2h after the termination of exercise.

Matthews and colleagues studied whether skeletal muscle would produce BDNF in response to exercise (Matthews et al., 2009) and found that BDNF mRNA and protein expression were increased in human skeletal muscle after exercise. However. muscle-derived BDNF appeared not to be released into the circulation. BDNF mRNA and protein expression were increased in muscle cells that were electrically stimulated.

You can augment the presence of BDNF with curcumin.  Curcumin is a natural isolate derived from turmeric an has been show to have anti-inflammatory, anti-oxidant and anti-depressant properties through its ability to raise BDNF.  Using curcumin daily with a regular exercise program helps to improve brain function and reduce mental and physical stress (4, 5)

How HIFEM Exercise Is Effective

Why is this important? Because, BDNF increased phosphorylation of AMPK and acetyl-CoA carboxylase (ACC) and enhanced fat oxidation both in vitro and ex vivo. In layman’s terms, that means that regular exercise stimulates the burning of fat for 1-2 hours after exercise. This can be exercise from resistance training or from HIFEM like EMSculpt or electromagnetic stimulus.

What is the take home message from all this geeky science stuff?

Resistance exercise improves muscle regeneration, fatty acid oxidation, fat metabolism, muscle repair, mitochondrial biogenesis (increasing numbers of mitochondria). So if you are not participating in at least 3 days of resistance exercise per week, I’d encourage you to do so.

If you are looking for a simple body weight exercise program that can be done at home. I’ll send you my program for free. Go to docmuscles.com/exercise and sign up.

References:

  1. Pedersen BK. Muscles and their myokines. J Exper Biol. 2011. 214:337-346. doi:10.1242/jeb.048074.
  2. Furuichi Y, Manabe Y, Takagi M, Aoki M, Fujii NL (2018) Evidence for acute contraction induced myokine secretion by C2C12 myotubes. PLoS ONE 13(10): e0206146. https://doi.org/ 10.1371/journal.pone.0206146.
  3. Han LJ & Hee-Sook J. Role of Myokines in Regulating Skeletal Muscle Mass and Function. Frontiers in Physiology. Jan 2019. Vol 10:1-9. doi: 10.3389/fphys.2019.00042
  4. Ga-Young Choi, Hyun-Bum Kim, Eun-Sang Hwang, Seok Lee, Min-Ji Kim, Ji-Young Choi, Sung-Ok Lee, Sang-Seong Kim, Ji-Ho Park, “Curcumin Alters Neural Plasticity and Viability of Intact Hippocampal Circuits and Attenuates Behavioral Despair and COX-2 Expression in Chronically Stressed Rats”, Mediators of Inflammation, vol. 2017, Article ID 6280925, 9 pages, 2017. https://doi.org/10.1155/2017/6280925
  5. Hurley LL, Akinfiresoye L, Nwulia E, Kamiya A, Kulkarni AA, Tizabi Y. Antidepressant-like effects of curcumin in WKY rat model of depression is associated with an increase in hippocampal BDNF, Behavioral Brain Research. 2013(239):27-30. ISSN 0166-4328, https://doi.org/10.1016/j.bbr.2012.10.049.

Dr. Nally’s Keto/Carnivore LiveStream Video Topics

I will be starting a twice weekly exclusive live-stream here for my amazing online followers and patient who are participating in the KetoClan Group on the following sixteen topics next week. Will be sharing the basics and my 22 years of clinical experience with each of these topics as it relates to health and weight management. These topics will take 10-30 minutes, then giving the remainder of the hour to you to ask questions.

YouTube player

The topics we will cover over the next 8 weeks are listed below:
1. Insulin
2. Monitoring Glucose – CGMs
3. Fat Adaptation
4. Things that make insulin go “bump in the night (or the day)” – (sweeteners, creamers, teas, Resveratrol, nuts, etc)
5. Protein
6. Basic Thyroid Function
7. Female Hormones
8. Male Hormones
9. Testing Ketones in Urine, Breath, Blood
10. Ketoacidosis
11. Medications and ketogenic diets (Metformin, DPP4s, GLP-1, SLT-2s, sulfonoureas, Berberine)
12. Stress – Cortisol & DHEA
13. Exercise – Cardiovascular and Resistance Exercise
14. Sleep
15. Food Cravings and the Subconscious Mind
16. Keto, Carnivore or Fasting – What should I be doing?

Not a member yet? Sign up here.

Smoked Pork Shoulder & 12 Essentials About Bacon

A number of people have asked me about how I smoke my pork shoulders.  Pork shoulder is a perfect meal if you are on a ketogenic or carnivorous diet.   The smoking process is quite simple.  The key is in the simplicity.  I’ve use a Traeger Select Elite pellet smoker for the last 10 years, but your favorite smoker will do.

In our house, we will smoke a 9-10 lbs pork shoulder and then use the pulled pork for meals throughout the week.  I often do most of my smoking on the weekend when I am home and then we have some of the most tasty leftovers throughout the week.

But, before I dive into the recipe and process, we should take a moment to look at the historical essentials of bacon and it’s origins from the pork shoulder.

Bacon Dates Back to 1500 BC

The Chinese were the first to record cooking of salted pork bellies more than 3000 years ago.  This makes bacon one of the world’s oldest processed meats.

Romans Called It “PETASO“

Bacon eventually migrated westward where it became a dish worth of modern-day foodies.  The Romans made petaso, as they called it, by boiling salted pig shoulder with figs, then seasoning the mixture with pepper sauce.  Wine was, of course, a frequent accompaniment.  For my wine connoisseur friends, please tell me which wine goes best with bacon. . . you know who you are.

The Word Refers to the “Back” of a Pig

The word bacon  comes from the Germanic root “-bak,” and refers to the back of the pig that supplied the meat.  Bakko become the French bacco, which the English then adopted around the 12th century, naming the dish bacoun.  Back then, the term referred to any pork product, but by the 14th century bacoun referred specifically to the cured meat.

The First Bacon Factory Opened in 1770

For generations, local farmers and butchers made bacon for their local communities.  In England. where it became a dietary staple, bacon was typically “dry cured” with salt and then smoked.  In the late 18th century, a businessman named John Harris opened the first bacon processing plant in the county of Wiltshire, where he developed a special brining solution for finishing the meat.  The “Wilshire Cure” method is still used today, and is a favorite of bacon lovers who prefer a sweeter, less salty taste.

“Bringing Home The Bacon” Goes Back Centuries

These days, the phrase refers to making money, but it’s origins have nothing to do with income.  In 12th century England, churches would award a “flitch,” or a side, of bacon to any married man who swore before God that he and his wife had not argued for a year and a day.  Men who “brought home the bacon” were seen as exemplary citizens and husbands.

Bacon Helped Make Explosives During World War II

In addition to planting victory gardens and buying war bonds, households were encouraged to donate their leftover bacon grease to the war effort. Rendered fats created glycerin, which in turn created bombs, gunpowder, and other munitions. A promotional film starring Minnie Mouse and Pluto chided housewives for throwing out more than 2 billion pounds of grease every year: “That’s enough glycerin for 10 billion rapid-fire cannon shells.”

Hardee’s Frisco Burger Was a Game Changer for Bacon

Bacon took a beating in the 1980s, when dieting trends took aim at saturated fats and cholesterol. By the ’90s, though, Americans were ready to indulge again. Hardee’s Frisco Burger, one of the first fast-food burgers served with bacon, came out in 1992 and was a hit. It revived bacon as an ingredient, and convinced other fast-food companies to bacon-ize their burgers. Bloomberg called it “a momentous event for fast food, and bacon’s fate, in America.”

The Average American Consumes 18 lbs of Bacon Each Year

Savory, salty, and appropriately retro: The past couple years have been a bonanza for bacon, with more than three quarters of restaurants now serving bacon dishes, and everything from candy canes to gumballs now flavored with bacon. Recent reports linking processed meats to increased cancer risk have put a dent in consumption, and may have a prolonged effect. But for now, America’s love affair with bacon continues.

There is a Church of Bacon

This officially sanctioned church boasts 13,000 members under the commandment “Praise Bacon.” It’s more a rallying point for atheists and skeptics than for bacon lovers, per se, and there’s no official location as of yet. But the church does perform wedding ceremonies and fundraisers, and has raised thousands of dollars for charity. All bacon praise is welcome, even if you’re partial to vegetarian or turkey bacon over the traditional pork. Hallelujah!

There is a Bacon Camp

It’s like summer camp, but with less canoeing and more bacon cooking. Held every year in Ann Arbor, Michigan, Camp Bacon features speakers, cooking classes, and other bacon-related activities for chefs and enthusiasts eager to learn more about their favorite food.

Modern Technology Wants to Help You Wake Up and Smell the Bacon

An ingenious combination of toaster and alarm clock, the Wake ‘n Bacon made waves a few years back with the promise of waking up to fresh-cooked bacon. Sadly, the product never made it past the prototype phase, but those intent on rising to that smoky, savory aroma were able to pick up Oscar Mayer’s special app, which came with a scent-emitting attachment.

There Is A Bacon Sculpture of Kevin Bacon

It had to happen eventually. Artist Mike Lahue used seven bottles of bacon bits, lots of glue, and five coats of lacquer to create a bust of the Footloose star, which sold at auction a few years back. No word on how well the bacon bit Bacon bust has held up.
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Dr. Nally’s Smoked Pork Shoulder

Apply dry rub liberally to all sides of the pork shoulder 30-60 minutes before putting the shoulder onto the smoker using the following dry spices:
Refrigerate the pork shoulder after applying dry rub until ready to place on the smoker.
Preheat smoker to 250˚F degrees and place the pork shoulder fat side up onto the grill.  Smoke it until internal temperature reaches 150-160˚F.

To Wrap Or Not To Wrap?

I wrap my pork shoulders in two layers of foil, to better seal in flavor and juiciness. I don’t wrap my briskets (unless I plan on storing them for later use).

Once the meat gets to around 160° internal temp (around the four to five hour mark) is the perfect time to wrap. Your pork shoulder should have excellent color and bark at this point.

Wrap the pork up in foil and place it back on the smoker, making sure you keep your temp probe in and wrap the foil around it.  Once it is wrapped, place it fat side up and continue to smoke it at 250˚F until it reaches an internal temperature of 205˚F.

How Long Does It Take to Smoke a Pork Shoulder?

Smoking time averages 60-90 minutes per pound, depending on the level of doneness smoked at 250 degrees.

If you’re going to slice it, cook to 185˚F.

If your going to pull the pork smoke it longer, until it reaches 205˚F.

 

What Collagen Supplement Should I Use?

Many people are looking for natural sources of collagen.  Every day in my clinic, I get asked about which collagen supplement I recommend using.  People have been convinced over the years by great sales and marketing that they must have some form of supplemental collagen.  

This is an important question, because there are many benefits to collagen.  As the most abundant protein in our body, collagen is essential for:

·         Fighting signs of aging like wrinkles

·         Improving joint health and osteoarthritis

·         Healing Irritable Bowel & Leaky Gut Syndrome

·         Boosting metabolism

·         Improving mental health

·         Reducing the appearance of cellulite

·         Strengthening hair & nails

·         Great looking skin

WHAT IS COLLAGEN?

In the body, collagen is mostly found in the skin, bones, and joints.  It also is found in the lining of the gut. We’ve known for years that gut health is incredibly important for overall health!

Collagen in the body is made up of amino acids which wrap together to make a triple-helix structure.  The helix structure is why collagen is so strong.

The amino acids which make up collagen are:

·         Glycine: Makes up about 33% of collagen

·         Proline: Makes up about 10% of collagen

·         Hydroxyproline: Makes up about 10% of collagen

·         Hydroxylysine: Makes up about 1% of collagen

The 5 most common types are Type I, II, III, IV and V.

·        Type I Collagen is the most abundant in our body (over 90%)  and stronger than steel by weight. It is found in skin, hair, nails, muscle, joints and organs.

·        Type II Collagen makes up movable joints.

·        Type III (the so-called ‘baby collagen’) is the second most abundant collagen in human tissue.

·        Type IV forms basal lamina, the epithelium-secreted layer of the basement membrane.

·        Type V is present in cell surfaces, hair and placenta.

WHY YOU NEED COLLAGEN

Our bodies make collagen out of amino acids we consume through food.  However, as we age, our bodies ability to make collagen declines. Thus, around the age of 30, collagen production begins to diminish by about 1% to 2% yearly.  By the age of 40, you and I lose 10% to 20% of our collagen!

UV rays, cigarette smoke, pollution, poor diet lacking in the necessary amino acids causes our skin’s structural integrity to be compromised. 

Our dermis is made up of more than 80% Type I Collagen and 15% Type III Collagen, along with Elastin and Hyaluronic Acid, and specialized cells called ‘Fibroblasts’ (the essential ‘collagen factories’ that synthesize new collagen).  

Together they are the key components for the extracellular matrix which gives our skin its structure, elasticity and firmness.

 Collagen is the key foundational protein for healthy, youthful-looking skin.

To produce collagen, our bodies first need to have amino acids as the building blocks for collagen. Millions of people around the world were indoctrinated in the low-fat diet dogma taught in grade school since the 1970’s. If you’ve been eating a low fat, vegetarian or vegan diet, which is lacking in those crucial amino acids, your body won’t be able to produce enough collagen!

Why? Because those amino acids above are found in animal proteins and animal fats, specifically from the connective tissues of cows and pigs (amazing how bacon is necessary for everything, right?!)

To make things worse, naturally-occurring enzymes in our bodies also break down collagen.  Environmental factors like pollution, free radicals, and excessive sun exposure can also break down collagen.

THE #1 SOURCE OF COLLAGEN: Natrual GELATIN

When it comes to sources of collagen, you won’t find anything better than gelatin.  Why? Because gelatin IS collagen.  As mentioned above, gelatin comes from the connective tissue of cows, pigs and is found in whites and yolks of eggs. You can also get some types of collagen from fish.

Slow cooking or smoking beef and pork liquifies the connective tissues in these meats and creates the moistness that is so very delicious.

The great thing about gelatin is that it is easy for the body to digest and absorb.  But, don’t expect your wrinkles or joint pain to disappear overnight.

Yes, you can buy expensive collagen powders or gelatins and help pay for supplement company CEO’s boat. And, some of these have been shown to be effective in helping the skin.  However, most of the stuff you find in the supermarket is so highly processed that it isn’t likely to deliver any benefits.

Many collagen supplements found in powders can also cause diarrhea, bloating, a sensation of heaviness in the gut and stomachache.

Instead, save your money. Consume slow cooked beef & pork, eggs, fish and/or cook with bone broth.  It will do wonders for your hair, skin and nails and it tastes great.

Sources:

1.    https://www.ncbi.nlm.nih.gov/books/NBK21582/

2.    https://www.jmnn.org/article.asp?issn=2278-1870;year=2015;volume=4;issue=1;spage=47;epage=53;aulast=Borumand

3.    https://pubmed.ncbi.nlm.nih.gov/23949208/

 

High Fat? High Protein? Low Protein? What is really ketogenic?

The daily question that I get asked by my patients, and from those around the internet, relates to burning one’s own fat. “Don’t you have to limit the calories and limit fat you eat to burn your own body fat?”

It seems everyone has a differing opinion on this question and a few of them have two opinions (you know who you are).  Very few of these opinions are grounded in the actual science of weight loss.

I hear coaches, trainers and even a number physicians argue, name call and rant about the need to cut calories to lose fat.  Yet, most of my patients “cut their calories” 200-1000 per day without successful fat reduction.  They may increase their exercise by 400-600 calories per day and still no weight loss.  This is the same crazy ineffective instruction we’ve been given for the last 50 years.

To be honest, there is a percentage of those in the fitness and modeling worlds upon which this dogma is effective and that is because of normal insulin levels and significant exercise. However, for the other 85% of the world who work over 40-80 hours a week, have children and families, serve in our churches and occasionally have a social life, myself included, it doesn’t work.  If we were all paid to exercise 2 hours a day and take “butt selfies” on Instagram, it might be easier.

Yes, you will probably lose 20 lbs. with calorie restriction, but your testosterone will drop by up to 50%, sex hormone binding globulin will double, and over time your basal metabolic rate will slow due to dramatic and often permeant reduction in thyroid function.  This makes it nearly impossible to lose more than that 20 lbs, and then you will regain the weight once calorie levels return to normal within 18-24 months.  (No one ever talks about that little problem, do they?)

For those of you that want to see success in weight loss, let’s outline a few essential principles that the trainers, keto-coaches and social media talking heads aren’t mentioning.

First, insulin has to be kept at a baseline.  The reason that 85% of people don’t, won’t and can’t see effective weight loss beyond 20-30 lbs long term (greater than 2 years) with calorie restriction is that 85% of the population has some degree of insulin resistance.  It’s not a disease, it’s a syndrome associated with the effect of the standard American diet.  I wrote a whole book about it called The Keto Cure.  We know that insulin and catecholamines increase the rate by which fat is stored.

Second, glucacon is a counter active hormone to keep your blood sugar from bottoming out.  The presence of glucagon stimulates fat burning.  Intermittent fasting and ketogenic dietary intake allow blood sugar to drop below 70 mg/dL (3.9 mmol/L) causing glucagon release and stimulate increased release of free fatty acids from the fat cells.

Third, two hormones, epinephrine and norepinephrine, are produced when blood sugar drops below 67 mg/dL (3.7 mmol/L).  Exercise lowers blood sugar to this level and stimulates additional burning of fat by engaging the release of glucagon and epinephrine and norepinephrine.  Exercise, also, has three other myokine hormonal effects making weight loss more successful when the diet is correctly balanced.

The fourth principle that is essential to understand relates to growth hormone.  Growth hormone stimulates and preserves muscle tissue, has a suppressive effect on insulin. Growth hormone increases with exercise, sleep, intermittent fasting and when protein intake is at least greater than 90 grams per day in women and around 1 gram of protein per body weight in men.  This is notably higher than previous calculations on protein that I have written about in the past.  Recent research, also found here, here and here, demonstrates that increased protein above 90-100 grams per day enhances muscle growth and stabilization and further suppresses insulin production beyond what we previously understood.
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Contrary to what the media has been saying about protein sources, not all protein is absorbed in the same way.  When it comes to absorption in the human gut and use by the human metabolism, protein sources differ in their effectiveness:

    • Egg protein utilization – 50%
    • Meat protein utilization – 40%
    • Cheese protein utilization 35-40%
    • Whey protein utilization – 18%
    • Vegetable protein utilization – 14%

Lastly, release of fat from the fat cell is mediated by natriuretic peptides and cGMP through the release of catecholamines, prostaglandins and nicotinic acid.  Interestingly, the major positive regulators of human lipolysis are catecholamines and natriuretic peptides (NPs). Fatty acid release from fat cells triples when catecholamines and natriuretic peptides are released.  Catecholamines are produced by exercise, stimulants and stress, and natriuretic peptides are stimulated by short change fatty acids (ketones).

For the science geeks in who follow my blog, I’ve included the following picture that summarizes the effects of these hormones on the fat cell.  The figure below shows the major pathways by which insulin, thyroid, catecholamines, testosterone and sympathomimetics effect fatty acid release from adipose tissue.

Primary signaling pathways in human lipolysis. Black and red lines indicate pro-lipolytic and anti-lipolytic signaling events, respectively. Arrows indicate stimulation and/or translocation and blunt lines indicate inhibition. Stimulation of lipolysis is dependent on PKA- or PKG-mediated phosphorylation of HSL and PLIN1. PKG is activated by cGMP, which is increased in response to activation of the GC-coupled NPR-A. Similarly, stimulation of the Gs-protein-coupled β1/2-ARs activates AC, which generates cAMP and activates PKA. Conversely, activation of Gi-protein-coupled α2-ARs inhibits AC and thereby reduces cAMP-dependent signaling to lipolysis. Stimulation of the insulin signaling pathway through the IR increases the activity of PDE3B, which converts cAMP to 5′-AMP, thus decreasing PKA activity and suppressing lipolysis. PKG activity is reduced by PDE5-mediated conversion of cGMP to 5′-GMP, although the upstream signals regulating this process are currently unknown. The dashed line indicates a putative Akt-independent insulin pathway acting selectively on PLIN1. α2-ARs, α2-adrenergic receptors; AC, adenylyl cyclase; TG, triglyceride; ATGL, adipose TG lipase; β1/2-ARs, β1- and β2-adrenergic receptors; CGI-58, comparative gene identification-58; DG, diacylglycerol; FFA, free fatty acid; GC, guanylyl cyclase; HSL, hormone-sensitive lipase; IR, insulin receptor; IRS1/2, IR substrates 1 and 2; MG, monoacylglycerol; MGL, monoglyceride lipase; NPR-A, type-A natriuretic peptide receptor; PDE3B, phosphodiesterase 3B; PDK, phosphoinositide-dependent kinase; PI3K, phosphatidylinositol 3-kinase; PKA, protein kinase A; PKB/Akt, protein kinase B; PLIN1, perilipin 1. (Journal of Molecular Endocrinology 52, 3; 10.1530/JME-13-0277)

The take home message from this information is this, effective long term weight loss cannot be achieved by calorie restriction.  Effective weight loss (specifically fat loss and muscle gain) is most effectively achieved when carbohydrates are restricted, protein is optimized, and proper exercise adequately triggers the release of fat burning hormones.

Click HERE and get a copy of my ketogenic diet.

Get a copy of my diet and 13 learning modules with coaching and online assistance by becoming a member of Dr. Nally’s KetoClan.

I’d like to know, what combination has been most effective for you?

Have a great day!

Adam (eat your bacon) Nally, DO

Ten Reasons Why I Will Never Support Black Lives Matters

I have been very vocal this week about the new narrative for racism that permeates every air-wave and smartphone across the country, “The criminal justice system is to blame.”  The logic states that Black men are being rounded up for little reason by a White-run criminal justice system dedicated to the eradication of a burgeoning minority middle class.  If it weren’t for the dastardly system, all would be well.  All is to blame on “white privilege” they claim.  And, the narrative is being driving by the organization called Black Lives Matters.

Phoenix, Arizona May 31, 2020 – CNN

A significant number of the ketogenic and carnivore world “elites” have significant buy in to this narrative and have come down hard on my position during the last week.  I’ve been called a white racial supremacist, a bigot, a fanatic, and I’ve even had a few death threats arise in my “in-box” because I disagree with the agenda of this organization. But those of you who know me, know that I don’t make statements lightly.  Any time I take a position, it will be based in scientific fact.

All of this has occurred as protests, riots, looting and murder have flooded the news, social media feeds and airwaves of the world.  Anger that justice has not been served was the initial outcry.  True it is that any life unjustly taken deserves restitution.  Yet, in the attempt to make things right, I refuse to join with a movement that stands for nearly everything wrong and evil in this world.

As of today, more innocent lives have been taken (20 as of today’s count) since these violent protests began over the horrible death of George Floyd.  But what about the other black lives that have been lost in the chaos.  What about the Black business owners that lost their businesses?  What about the families of those that lost fathers and mothers to this violence in response to violence?

Minneapolis Minnesota, May 31, 2020 – FoxNews.com

“Dr. Nally, you don’t have to agree with everything.  Just because it’s on their website, doesn’t make them bad.  Just agree with the good things this movement is doing.  Just drop to a knee with your sign and show your support for the good parts,” I’ve been told by quite a few people I used to admire.

Let’s apply that logic to other examples.  Would you hold your church social on the lawn of the Playboy Mansion because Hugh Hefner was a Methodist who believed in God and had a copy of “The Purpose Driven Life” on his nightstand table?

I am not a racist. Just because I disagree with your position on social justice does not make me a racist either.  The definition of racism is the belief that race is the primary determinant of human traits and capacities, and that racial differences produce an inherent prejudicial superiority of a particular race.  I do not view, interact with or treat anyone of a different skin color any differently than I would treat my own family.

This may offend you, but according to scientific evidence, “white privilege” isn’t real.   If it were a real issue, you would not see statistical success of the Asian populations in the United States.  Just look at the graph of ethnic incomes below.

And, it’s not just income.  Asian students score higher on educational testing like the SAT.  How does the argument of “white privilege” explain this anomaly? It doesn’t.  If race provided privilege, then these graphs would be notably different.

Those of us that have been raised to abide the law, pay our taxes, set aside our instinctual urge to provide justice by allowing for due process in the civilization we’ve contributed to, act with civility toward leadership, give honor to the experience of our parents and our elders, follow basic civil instructions, provide for our families, protect them and serve our neighbor are horrified that someone would claim we are “subconsciously racist.”  This is an attack on and an attempt to verbally disarm the good men and women of this country by creating guilt, claiming that because of your heritage, a part of you is unwilling to protect your neighbor.

Because of this, I cannot sit idly by and watch this country spiral down the drain without making my position  loud and clear.  Based upon additional thoughts I contemplated after reading Ryan Bomberger’s article in TownHall this morning, here are:

Ten Reasons I Will Never Support #BlackLivesMatters (BLM)

  1. Their Premise Isn’t True.  I despise racism.  It is never appropriate.  It is even worse when racism is used as a political weapon like is has been this week. According to the FBI’s latest homicide statistics, a black man is 11 times more likely to be killed by another black man than by a white man.  The comprehensive 2019 study by PNAS, “White officers are not more likely to shoot minority civilians than non-White officers.”  Even the Washington Post’s database on police-involved deaths put this into perspective.  In 2020, among those killed by police officers (all male):
      • 2 Native Americans
      • 9 Asians
      • 46 Hispanics
      • 76 Blacks (Incidentally only 9 of those 76 Blacks were unarmed)
      • 149 unlabeled individuals
      • 149 Whites (whose deaths are never reported by national mainstream media.)

“White Privilege” – @AmyDC – (Satire Image)

2. Goals for Forgiveness or Reconciliation are not Present. On none of the Black Lives Matters websites are there any mention of healing wounds, forgiveness or moving forward.  You cannot talk about the sins of distant past and expect to move forward if there is no intention of forgiveness.  Ask any counselor, psychiatrist or physician, when your spouse brings up old wounds or grievances with every argument, does the marriage get better?  Absolutely not.  They’ve never forgiven you and neither will Black Lives Matters.  Their paradigm is not centered in any gospel of forgiveness.  It is a prejudicial oppressor/oppressed race theory paradigm that is completely flawed.  This seems strange when the majority of Blacks in the U.S. are Christian (79%) and profess a belief in Jesus Christ. 

Most Christians believe that we are individually responsible for our own actions and, not Adam’s transgression from the fall (that was the whole point of the atonement of Christ).  Yet, belief that white people living today are responsible for the slavery their for-bearers participated in is diametrically opposed to Judaeo-Christian philosophy.  I am not responsible for my father’s transgressions and neither are you.  You can’t stand on both sides of the fence.

What is the solution? Whether you are a believer or not, Jesus Christ taught an inspired model that leads to peace and harmony — to love God first, and then to love our neighbors as ourselves. I don’t pretend that either of these pursuits is easy, but in the 50 years I have been upon this earth, it is the only action that yields the promised fruit.

3. The Focus is 100% Black Power.  That’s all you’ll ever see on their websites at M4BL and BLM.  Both of these organizations focus on “organizing and building Black power across the country.”  This is not what Martin Luther King promoted.  He promoted “God’s power and human power.” That’s dramatically different.  I agree with Dr. Martin Luther King, Jr.’s statement, that “hate cannot drive out hate. Only love can do that.”  Only this kind of love and empathy can inspire us to do the rigorous work of rebuilding bridges of cooperation instead of walls of segregation and alienation.  I will happily stand and march with the principles outlined by Dr. King.

4. Both Organizations Heavily Promote Homosexuality and Transgenderism.    “We foster a queer-affirming network. When we gather, we do so with the intention of freeing ourselves from the tight grip of heteronormative thinking.”  Any group that claims normative thoughts and attractions as a heterosexual male or female are abnormal is embracing confusion, dubiety and promotes chaos.  These are the last people I want my children associating with.  Loving every human being is NOT the same as loving every human action.  Teaching from this platform is teaching half-truths and is devious and vile.

5. Black Lives Matters Intentionally Ignores and Suppresses the Importance of Fatherhood.  From their own website: “We disrupt the Western-prescribed nuclear family structure requirement by supporting each other as extended families and ‘villages’ that collectively care for one another, especially our children, to the degree that mothers, parents, and children are comfortable.”  Notice “fathers” is intentionally missing from that statement.   We know from years of research that every “village” that has fatherless families is a village that suffers higher crime rates, higher drug usage, higher abortion rates, higher drop-out rates, higher poverty rates, and so much more.

Prejudice, hate and discrimination are learned behaviors.  We are not born with them. This is why parents, family members, and teachers must be the first line of defense. Teaching children to love all, and find the good in others, is more crucial than ever. Oneness is not sameness in America. We must all learn to value the differences.

How does the absence of a father play a role in this? Isn’t it interesting that the ethnicity that is the most successful at income and education is also the group that has the lowest number of fatherless homes.

6. They Demand Reparations.  On the same BLM website above, they demand, “Reparations for . . . full and free access for all Black people (including undocumented and currently and formerly incarcerated people) to lifetime education . . . retroactive forgiveness of student loans, and support for lifetime learning programs.”

Ummmm, question?  What about the mixed racial peoples?  Will the white half of their bodies have to pay the Black half of themselves?

7. Complete Abolition of Police Forces.  These people assert that complete abolition of prisons, police and any other institution related to civil safety is their goal.  Across 30 cities this week you’ve heard the cry, “Defund the police!”  This would leave total anarchy in any community. Yet, police chief’s and commissioners around the county have begun to stand with these groups at the behest of their officers.  Reforming department codes to control use of force, continued training in use of aggressive force and monitoring systems that identify officers who abuse these policies have been show to be effective and are essential, but abolishing police forces is utter insanity.

To paraphrase Winston Churchill, people who buy this mindset are guilty “Of not understanding the difference between the fire department and the fire.”

8. BLM IS Anti-Capitalistic. They declare  “We are anti-capitalist. We believe and understand that Black people will never achieve liberation under the current global racialized capitalist system.” The video and recordings that identify incidences of police brutality and misuse of force are captured on phones and body-cameras that were made possible by capitalism.  We have known for over 100 years that the best way to raise people out of poverty is capitalism.  Capitalism is what makes the United States of America the most charitable nation on the earth and the nation with the most freedom.

9. Collin Kaepernick Supports It.  I want nothing to do with a man who idolizes Fidel Castro and Che Guevara and worships Malcom X (check out his social media feeds and you see all the proof you need).  Malcom X was an anti-integration, pro-violence member of the Nation of Islam (virulently racist).  Interesting that this #SocialJusticeWarrior is absolutely silent about the fact that he makes millions from Nike whose entire Executive Leadership Team is White, and according to Kaepernick makes its shoes in the most “murderous regime in the world.”

Colin Kaepernick – NYTimes.com

10. Not All Black Lives “Really” Matter. The pro-abortion Black Lives Matter further declares: “We deserve and thus we demand reproductive justice [aka abortion] that gives us autonomy over our bodies and our identities while ensuring that our children and families are supported, safe, and able to thrive.”  Aborted children don’t thrive.

Many even argue that Planned Parenthood’s founder Margaret Sanger, a strong believer in eugenics, intentionally used abortion to lower the Black birth rate.  Something is amiss when over one-third of all abortions occur in Black mothers.

BLM has claimed solidarity with “reproductive justice” groups since February 2015 and have been officially adopted into the Democratic National Convention platform since August 2015.  Sorry folks, you cannot simultaneously fight violence while all the while celebrating it by destroying lives before they take their first breath.

Will I be ostracized from the keto/carnivore community for my position?  Probably, but my conscience is clear, and I can sleep at night.

What’s the One Difference that Increases Likelyhood of COVID-19 Survival?

I’ve taken a tremendous interest in the recent deaths caused by the corona-virus infection.  The reason for my interest is high C-reactive protein (CRP), high interleukin-1 (IL-1), high interlukin-33 (IL-33) and high interleukin-6 (IL-6) levels in patients with this illness.  Recent data, literally hot off the press, demonstrates that those with the greatest risk of death had the highest CRP, IL-6 and IL-33 levels.

I have a large population of metabolic syndrome, hyperinsulinemia and diabetic patients in my practice. About 85% of my practice has hyperinsulinemia.  They over produce insulin between 2-30 times normal in response to any form of ingested carbohydrate (simple and complex sugars, fruit, pasta, cereal, oatmeal, etc.) High insulin causes elevated CRP, IL-6 and IL-33.

Why is this a problem?

A very interesting fact was published four days ago in The Lancet. They published a study looking at 191 patients in two hospital centers in China. The authors found that the highest rates of death occurred in those with current hypertension, diabetes, elevated cholesterol (high triglycerides and LDL) and/or coronary artery disease (heart disease or atherosclerosis of the arteries).  This virus traditionally causes a simple common cold.  Seeing this data in this particular viral strain dramatically changed my perspective on this virus.

These maladies (hypertension, diabetes, elevated cholesterol & coronary artery disease) are the four most common medical problems that I seen in my clinic, and they affect 85% of my practice population. All four are caused and driven by hyperinsulinemia.  The higher your insulin response to starches or sugars, the more likely you are to have hypertension, diabetes, elevated cholesterol and heart disease.

Insulin Raises Cytokine Levels

This elevated insulin in response to eating any starch or sugar, hyperinsulinemia, causes a rise in molecules called cytokines.  C-Reactive Protein (CRP), Interleukin-1 (IL-1), Interleukin-6 (IL-6) and Interleukin-33 (IL-33) are the cytokines that are abnormally and chronically elevated in hyperinsulinemia.  These cytokines are responsible for mediating the inflammatory response to illness, injury and stress in the body.  They control how your body responds with release of white blood cells, macophages, and other immune cells.   These molecular hormones are ALWAYS chronically elevated in patients with hypertension (elevated blood pressure), pre-diabetes, diabetes, elevated cholesterol, coronary heart disease and obesity.

C-Reactive Protein

CRP is a reactive protein produced by the liver in response to inflammation.  It is an “acute phase reactant” signaling the body’s immune system to respond to stress, inflammation or infection.  The presence of insulin directly raises CRP.  In my clinical experience, CRP normalizes within about three days of insulin returning to a normal level.

Interleukins (1,6, & 33)

IL-1,IL-6 & IL-33 are all cytokines.  They stimulate increased body temperature, regulate fevers, modulate macrophages and stimulate other immune cells to function in various parts of the body when infection or inflammation occurs.   These dual acting hormones are produced by a number of cells, but predominantly by the adipocytes (fat cells) and pneumocytes (lung cells).

IL-6 has a negative feedback on the liver’s ability to sense the presence of insulin.  Elevated insulin levels over time cause increased size of fat cells.  This causes abnormally high levels of IL-6 production from the adipocytes and decreases the signal of insulin on the liver – leading to insulin resistance, pre-diabetes and diabetes.  Elevation of IL-6 often persists until the fat cells shrink back down to a non-obese size.  IL-6 can also stimulate elevated CRP as well.

Elevated insulin on top of the presence of a viral infection in the lungs stimulates additional increase in IL-33.  A normal rise in IL-33 increases fluid and cells like macrophages around the lungs causing a normal immune response. This is part of the healing process, but if IL-33 is already chronically elevated in hyperinsulinemia, then a burst of IL-33 leads to the pneumonia, hypoxia and blood clotting that commonly occurs in those with severe coronavirus infections.  IL-33 has been implicated as one of the drivers in the “cytokine storm”  found in severe coronavirus infection patients.  The presence of IL-33 increases production of IL-6 leading to a “storm of hormones” (cytokine storm) being overproduced from the lungs and fat cells.

Risk of Death

Patients with elevated IL-1,IL-6, IL-33 and CRP were at much greater risk of mortality when exposed to COVID-19.  Those that died, all of them, from this viral infection had IL-6, IL-33 and CRP levels twice as high as those who recovered from the illness. That is profound.

Temporal changes in laboratory markers from illness onset in patients hospitalized with COVID-19.

Temporal changes in lab markers from illness onset in Chinese patients hospitalized with COVID-19

What does this mean?

What does this mean to you and me?  It means that those with elevated interleukin levels are more likely to experience a severe complication if exposed to this virus.  That means that 85% of my practice, if not controlling hyperinsulinemia, is at higher risk of mortality.  That’s what got my attention.  Hopefully, it gets your attention.

But, don’t stress out. As of the writing of this post, 9-10% of the population may get sick (that is the current statistical data we have over the last three months).  Relax , because 92% of people who get the virus won’t be severe enough to warrant hospitalization.  And, only 0.4% of people will die from COVID-19.  That’s actually lower than the current influenza numbers of 0.43% mortality. (Statistics taken from https://www.worldometers.info/coronavirus/) .

A recent paper written by Qasim Bukhari and Yusuf Jameel, both from the Massachusetts Institute of Technology, analyzed global cases of the disease caused by the virus, COVID-19.  They found that 90% of the infections occurred in areas that are between 37.4 and 62.6 degrees Fahrenheit (3 to 17 degrees Celsius), and in areas with an absolute humidity of 4 to 9 grams per cubic meter (g/m3).  Absolute humidity is defined by how much moisture is in the air, regardless of temperature. (https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3556998)

Arizona just hit temperatures of 100 degrees Fahrenheit this week, the last week in April. This means, if the research is correct, there should be a notable decline in the transmission and number of infections in hot and/or humid areas of the country like the south and south west regions.

What can you and I do?

What can be done about it?  Follow a ketogenic lifestyle.  Studies published in November, 2019, reveal that a ketogenic lifestyle has an enhancing effect on immunity by suppressing viral replication and barrier effect through γδ T cells in the lung.

This dietary approach is, also, the only one that I have seen clinically lowering CRP and IL-6 when using it long term.  Ketosis may be the perfect prevention.  Over the last 16 years of using ketogenic lifestyles, I have seen this pattern improve thousands of times.  The presence of ketones immediately suppresses the production of IL-6 and improves the stimulus for CPR production at the liver.  Cutting out carbohydrates lowers insulin back to a normal baseline within 3-7 days for most people.  CRP returns to normal within three days of fixing your diet.  And, IL-6 begins to decline immediately.  In my obese patients, it can take 18-24 months for IL-6 to return back to normal.

Additional Measures

Don’t stress.  The overly hyped fear mongering produced in the media in the last two weeks raises your stress level.  Turn off the T.V. and stop listening to the 24 hour news cycles.  Over the next couple of weeks, while the risk of viral exposure is the highest, the following precautions are essential:

  1. Follow good hand washing practices
  2. Limit exposure to those who may be carrying this illness through social distancing.  If you have a fever, stay home. If you are ill, wear a mask out in public.
  3. Get good sleep (six or more hours of restful sleep)
  4. Use a complete pharmaceutical grade vitamin
  5. Spend 20-30 minutes outside
  6. Do something physical for 20-30 minutes 5-6 days per week

Taiwan and Hong Kong have instituted strict quarantines and you can see their effect in the graph below.

Above all, enjoy some bacon.  Seriously.

You can’t eat bacon?  Have a nice rib eye.  Either way, based on the data above, your ketogenic lifestyle is the very best thing you can do to avoid serious infections, including COVID-19.

I talk about this an much more here on my YouTube video:

I Can’t Do Keto Because . . .

I hear this all the time.  “I can’t eat keto because. . . ”

What is your excuse?

I am amazed at how tightly people cling to these excuses. They are just that excuses.  In the 16 years I’ve been training people how to use these diets to treat disease, I have yet to find one that is not just an excuse that covers up the real reason . . .

Check out my video on this:

YouTube player

Food Storage, Emergency Preparedness & The Ketogenic Lifestyle

In the light of the recent coronavirus toilet paper shortage, the proxy war with Ukraine, the attack on domestic energy by our Administration, the possibility of nuclear war, and the crash of the Silicon Valley Bank, I started thinking about how I could effectively follow a ketogenic or carnivore lifestyle in an emergency.

What it would take to maintain a ketogenic diet through a natural disaster or crisis?  Those of you that know me, know that my wife and I have, for the last 30 years of our marriage, tried to keep a year’s supply of essentials in storage for emergencies, a life crisis or catastrophes.

Some of you may call me a “prepper.”  And, I’m very happy to wear that hat. (But, I will remember that when you show up on my doorstep and you’re not prepared.)

My wife and I try to follow the principle of “prepare every needful thing,” so that, if adversity, illness, or calamity arise, we can appropriately care for ourselves, our neighbors and lend support to those around us.  That preparation has been life-saving and budget saving on a number of occasions through the course of our marriage.

Principles of Food Storage

Before I dive into this too far, lets define the basic concept of emergency preparedness when it comes to food storage. There are really three main components you need to think about:

  1. Food Supply
    1. Start with a three-month supply that is easy to rotate through your daily meals
    2. Expand as you can to a year’s supply of food
    3. Rotate through these foods using some of them regularly in your meal preparation and replacing them as you go along.
  2. Water Supply
    1. Storage
    2. Filtration
  3. Financial Reserves
    1. Essential (A whole topic for a different blog post and we won’t delve into it here)

The recommendation is to store foods that are part of your normal diet in a three-month supply.  As you develop a longer-term storage, focus on other staples that can last for years.   Most information that surrounds food storage revolves around food and other items that preserve well over time.  The challenge is that these usually come in the form of complex carbohydrates. These longer-term supplies are easiest to store in the form of wheat, rice, pasta, oats, beans and potatoes.

“But, wait a minute,” you say.  “Aren’t you a keto/carnivore doctor? You’re suddenly going to eat carbs in an emergency?”

The answer is “no.”  I am dramatically healthier and I feel much better when eating a ketogenic/carnivore lifestyle.  In an emergency or time of crisis, suddenly changing my diet will make me and my family feel and perform even worse throughout the day.  That’s not what someone needs when they are trying to live through a crisis.

Those that know me, know that I have a very strong family history of diabetes, heart disease, hypertension, kidney failure, gout, thyroid disease, and cerebral vascular disease (strokes) that sit upon the branches of my family tree.  Suddenly “carbing-up” and switching my diet isn’t a wise thing for me or my family.

So, how does one build a long-term food supply and rotation without resorting to carbs? 

Currently, the majority of my ketogenic/carnivore food is stored in my freezers and refrigerator. (Yes, I have three freezers).   Part of my emergency plan for food if I needed to stay in place involves keep those freezers running.  It, also, involves the ability to cook that food.

Over time, I have acquired a generator and stored fuel that I can get running immediately allowing me to keep the freezers cold.  I’ve built two sets of solar arrays, separate from my home’s electrical grid, that allow me to harness power from the sun and recharge battery packs to operate other appliances as necessary.  I even have the ability to power appliances with my vehicles/camping trailer.

Stored propane or other gas to run stoves or grills is essential.  These need to be rotated and canisters need to be checked for leaks and safety.

One of the greatest lessons I learned was that near-by local ranchers and farmers are happy to sell me half a cow if I’d just ask.  This literally provides me meat for months at a time.  However, you’ll need an entire freezer to store all this meat.  And, a new freezer, plus half a cow, can be a large expense up front.

Locally, here in Arizona, I use Arizona Grass Raised Beef Company to provide me frozen grass fed meats.  I know the owners personally, and they produce some of the best steaks in the country.

Hunting is another way of bringing home large quantities of meat.  If you are a hunter, bringing home a deer or elk also provides months of good quality grass-fed food for you and the family.  I am a bow hunter.  Learning to hunt and staying prepared for hunting season keeps me in shape, and it is also a way to provide meat on the table if the grocery stores are empty.

The challenge with this strategy alone, is that it relies upon our staying in and around our home in time of an emergency.  If, for some reason, we had to leave our home, it wouldn’t be practical to haul freezers and refrigerators around.  So, doing some re-thinking for those types of emergencies is also essential.

Over the years, the members of my family have followed low-carb, ketogenic or strict carnivorous diets depending on their needs and goals.  I may be doing a stricter keto/carnivore diet, where my children are following lower carbohydrate diets.  The information I list below are there to help you come up with ideas that may fit your personal needs and dietary requirements.

How much food do I actually need?

Start simply.  Begin with a week’s supply of food. I am always amazed at how many people have less than two days of food in their homes.

The amount of food you would need to purchase to feed your family for a day multiplied by seven is the amount of food you need for a one-week supply.  Once you have a week’s supply, you can gradually expand that to a month, then three months.  Eventually, that will expand to a year’s supply.

Where do I store all this food & water?

Dry & canned foods need to be stored in cool dry places.  Short term perishables will need refrigeration or freezing.

If you have water from a good, pre-treated source, then no purification will be needed.  Otherwise, water will need to be purified before you can use it.  Store water in sturdy, leak proof, breakage resistant containers.  Keep water away from heat sources and direct sunlight.  Water storage and purification is a whole topic in and of itself.  You can find simple straight forward information about water storage and purification here.

Start with Canned Foods

We don’t use a large amount of canned foods in our current day-to-day diet, but we do have a fairly large selection of canned foods in our storage.  These range from canned proteins like beef, chicken, seafood, freshwater fish and Vienna sausages to Spam and canned bacon (Yes, I love a good slice of fried spam. Seriously. My wife will vehemently disagree.)  You may want to learn to do some home canning and stock preparation.  It’s pretty invigorating when you know how to store and preserve your own food.

Lower carbohydrate canned vegetables can also be used.  Artichoke hearts, asparagus, spinach, mushrooms, green chilies, and even canned tomatoes could be used to stretch protein and fat stores.  These can also be used to add variety to meals.

Canned cream and coconut milk can also be an important piece of your food storage.  These can be found at any grocery store. Though, they may be a little more expensive, we’ve found that picking up a can or two when we are at the grocery store allows one to build a supply over time that doesn’t break the budget.

Dry Goods

When people think about dry goods, they often think of only jerky, trail mix and nuts.  These are nice to have, but they don’t store for long periods of time and they shouldn’t be the basis of a food storage plan.  Carbs in trail mix and nuts add up really fast. And the oils in the nuts expire quickly.  If you ever eaten a old rancid nut, you’ll know why this can be a problem.   My brilliant wife actually keeps all of our stores of nuts in the freezer.  They actually preserve longer that way.

Dry goods that we use and cycle through our storage almost daily (other than nuts and dried meats) include things like protein powders like ISO-100 and KetoChow meal replacement proteins (these will last for two years or more).  KetoChow changed our ability to store meals.  Chris Bair, and his wife Miriam, created the KetoChow product and this has been a wonderful and needed addition to our food storage.  Simply adding water, avocado oil, butter or cream to the KetoChow powder creates and instant, and very healthy ketogenic meal.

Don’t forget salt, sea salt, pink salts (like Redmond Salt), pepper & peppercorns, other herbs & spices, and chocolate are other essential dry goods you will want to include on your list.

Powdered creams and fats are also an option that can be stored; however, you’ll want to look closely at how long these can be adequately stored.  These are also a little more expensive and do have a little more bulk in regards to meal preparation.  Also, be mindful that many “powdered fats” use maltodextrin or dextrose to powder them.  These “covert sugars” are not keto friendly so beware.

There are some great keto bars made by Quest Nutrition and KetoBrick. These have a 1-2 year shelf life, and would work well for shorter-term food storage. Remember that these dry goods may have different storage lives, so adequately planning storage rotation is something you will need to keep your eye on.

Storing Your Own Seeds & Simple Garden Growbeds

If you are able to stay around your home in an emergency, the ability to plant your own lettuce or kale can be pretty handy.   Having the seeds to do this is an essential part of a good food storage program.  You don’t have to have a large space or garden to do it either.   There are many companies offering seeds for storage; however, be aware that heirloom seeds are necessary to be regenerative and not genetically modified.

Alfalfa sprouts will grow in 5-7 days.  Having something fresh in an emergency can be a game changer for morale.

Simple aquaponics garden – 2015

I’ve been experimenting with aquaponics systems for years.  We were able to live off of our own lettuce, kale and strawberries for a full year using three 4’x4’ grow beds and a 50-gallon water-trough with our own koi.   If you haven’t looked into aquaponics, this is a great way to provide the leafy greens you need and a great source of live fish.

I’ve since expanded this to a 14,000 gallon pond with 20 + koi.

Designer Dry Goods

Freeze dried eggs, meat and vegetables are available, and we use these for backpacking and short term camping.  However, they are expensive.  These work well in a three-day emergency kit or pack as well, but you’ll need to see if they fit into your budget.

Fats

Fats are usually what we worry about most when following a ketogenic diet.  Many people following a ketogenic lifestyle use butter, A LOT of butter.  However, butter doesn’t last indefinitely at room temperature.   Canned butter does exist, but it is really expensive.

There are other options.  MCT oil, coconut oil, ghee, lard, avocado oil and olive oil are used in my home regularly and are on a regular rotation with the butter in the refrigerator.  Avocado oil is higher in omega-6 fatty acids and can be inflammatory for some people, and it is also more fragile, meaning it doesn’t store as long as other oils.  Olive oil also has a shorter preservation life.   We have some stored coconut oil that has been good for 8-9 years.  Others have shared with me that they have MCT oil that stored for 7-8 years without problem.  Your nose will know.

Medications & Supplements

I could go on and on about medications, but that could be a whole article in itself.  So, I just want to remind you that planning on having medications, supplements and electrolytes (sodium, potassium, magnesium and zinc) are essential to surviving physically and mentally stressful calamities.

Other Considerations

Emergencies may necessitate periods of fasting.  Getting used to fasting and feeling comfortable that you could go 24-48 hours without food is very confidence building.  Planned fasting periodically will help with stress, recovery and healing in many cases.  Don’t be afraid to experiment with 24-72 hour fasts so that you know how your body responds during these types of experiences.

Though, as I’ve told my patients in the past, frequent fasting longer that 24 hours has a suppressive effect on testosterone (lowering it by 50%) and suppressing thyroid function that can be permanent. This is how your body protects itself in a real famine.

Remember, preparation is the key to success.  An hour of planning and preparation can save you ten hours of doing.  And if you are living your plan, a crisis won’t set you back.  Failing to plan is just planning to fail.

There has been very little dialogue in the keto/carnivore community about following this lifestyle in a crisis or natural disaster. My hope, here, is to begin that dialogue, get you thinking about the possibilities and then planning and doing what actually matters.

My Feet Are Tingling (Polyneuropathy and Hyperinsulinemia)

One of the common complaints that I see in my office is chronic numbness and tingling of the hands, fingers, feet & toes.  There are multiple causes of these symptoms, but by far the most common cause in my practice is polyneuropathy caused by insulin resistance (hyperinsulinemia).

Before we dive into this particular type of nephropathy, it is important that we define a few terms. The terms “polyneuropathy,” “peripheral neuropathy,” and “neuropathy” are frequently used interchangeably, and although they can be easily confused, they are distinctly different.

Definitions

  • Polyneuropathy is a specific term that refers to a generalized sensation of tingling or numbness that uniformly affects many nerves at the peripheral sites (ends of the extremities like hands, fingers, lower legs, feet and toes).
  • Peripheral neuropathy is a less precise term.  It is frequently used synonymously with polyneuropathy, but can also refer to any disorder of the peripheral nervous system.  However, this term includes  pain or numbness that radiates from nerve roots like “sciatica” of the leg and “brachial plexopathy” causing symptoms in one hand and/or arm (mononeuropathies).
  • Neuropathy, which again is frequently used interchangeably with peripheral neuropathy and/or polyneuropathy, can refer even more generally to disorders of the central (brain & spinal cord) and peripheral nervous system (nerves of the arms and legs) and their connections to sensory organs, such as the eye and ear, and to other organs of the body, muscles, blood vessels, and glands.

Why spend time defining all this?  Because, neuropathy can be very confusing, even for the experienced physician.  And, because I am seeing, more and more frequently, cases of insulin resistance induced polyneuropathy. The polyneuropathies must be distinguished from other diseases of the peripheral nervous system, including the mononeuropathies and mononeuropathy multiplex (multifocal neuropathy), and from disorders of the central nervous system.

  • Mononeuropathy refers to focused involvement of a single nerve, usually due to a localized trauma, compression, or nerve entrapment. Carpal tunnel syndrome is a common example of a mononeuropathy.  Sciatica due to a lumbar disc bulge is another form of mononeuropathy.
  • Mononeuropathy multiplex refers to simultaneous involvement of non-adjoining sections of nerve trunks. Used loosely, this term can refer to multiple compressive mononeuropathies. However, in its more specific meaning, it identifies trauma, infection, auto-immunity or damage to multiple nerves outside the central nervous system.  This is often due to lack of blood supply due to disease based inflammation of blood vessels supplying blood to these peripheral nerves.
  • Diseases of the central nervous system such as a brain tumor, stroke, or spinal cord lesion occasionally present with symptoms that are difficult to distinguish from polyneuropathy.

Insulin Resistance and Neuropathy

Insulin resistance, or better defined hyperinsulinemia, begins 10-15 years before a person is considered “pre-diabetic” and 20 years before the onset of type II diabetes. This “over production of insulin” in response to carbohydrates, starches and sugars causes a subtle and progressive form of inflammation.  This excessive production of insulin will damage the smallest arteries (capillaries) carrying oxygen and fuel to the back of the eyes, the kidneys and the peripheral nerves of the hands, fingers, lower legs, feet and toes.

Often not identified until a person is actually diabetic, the mechanism underlying the development of this type of neuropathy is extremely complex.  It is driven by years of subtle and progressive damage to the blood vessels, and inability of the nerves to use essential B vitamins damaging the genetics of the cell.  This leads to inflammatory, metabolic, and ischemic effects causing the nerves to function poorly over time.

What Causes Polyneuropathy?

 

The mechanism of polyneuropathy damage in the patient with hyperinsulinemia three-fold.

    1. The presence of high insulin stimulates increased fat storage.  As fat cells begin to get filled, they begin to over-produce a number of inflammatory hormones including TNF-alpha, IL-6, IL-1, Adiponectin, Leptin and Resistin. These inflammatory hormones turn on auto-immunities and abnormal immune system function.
    2. At the same time, the high insulin levels suppress appropriate testosterone and estrogen production causing microscopic damage to the lining of the smallest arteries and capillaries of the body (found predominantly at the extremities, kidneys and back of the eyes).
    3. 65% of patients with insulin resistance (hyperinsulinemia) have a malformation of one or both genes that encode the MTHFR enzyme (methylenetetrahydrofolate reductase) that uses folic acid (Vitamin B9) inside the cells of the body.  Because this is genetic and is a process occurring inside the cell, it has been difficult to identify until recent advances in measuring genetic SNPs.  Single nucleotide polymorphisms, frequently called SNPs (pronounced “snips”), are the most common type of genetic variation among people.

Interestingly, MTHFR deficiencies are also strongly correlated with depression, anxiety and other forms of mental illness. MTHFR is a SNP that can easily be tested through a simple blood sample at your local lab or doctors office. And, nerve testing can be done through a simple sudomotor function test in the doctors office.  In fact, Medicare encourages this testing yearly through part of the Annual Wellness Exam.

The polyneuropathy that I see most commonly in my office can and will improve. In fact, polyneuropathy will completely resolve if you catch it early enough.  We treat it in two ways.

What Can I Do To Treat Polyneuropathy?

First, restrict carbohydrate intake.  A ketogenic or carnivore diet is the perfect approach to this.  If you don’t have a copy of my book, The KetoCure, please pick one up on my website or on Amazon.  if you are just looking to fine tune the nuts and bolts of your diet, you can get a copy of my diet recommendations here.  Carbohydrate restriction corrects the high insulin levels.  Within a few weeks, people start seeing improvement in inflammation, testosterone, estrogen and leptin resistance.

Second, get your MTHFR SNPs tested.  This can be ordered through a simple blood test through your doctor or nearby lab.  If you have one or both MTHFR mutations, treatment is simple. A mutation of the MTHFR SNP directly causes polyneuropathy, anxiety, depression and in severe cases, schizophrenia. It can also cause significant problems with homocysteine metabolism and is a significant risk factor in heart disease.

Third, use the correct form of folic acid.  If you have the MTHFR mutation, regular folic acid is ineffective.  Instead of using regular folic acid (Vitamin B9), 1000-5000mcg per day of L-methyl folate (premethylated Vitamin B9) solves the problem.  Within 90 days, over 50% of my patients feel dramatic improvement in their neuropathy and many have compete resolution of the numbness and tingling.  I see this so frequently, that a few years ago I had my multivitamins designed to include L-methyl folate instead of regular folic acid.  You can find them here at Ketoliving. com.  If you want more information on why I designed my own vitamin supplement a few years ago, you can read about them here.

So, restrict your carbs, use the appropriate form of folic acid for you, and pass the bacon!

If you are interested in getting more help on this issue, schedule an appointment with me in my office. Or, consider one of my membership options if seeing me in my office isn’t convenient for you.  Sign up today!

References:

  • Yigit, Serbulent et al. “Association of MTHFR gene C677T mutation with diabetic peripheral neuropathy and diabetic retinopathy.” Molecular vision 19 1626-30. 25 Jul. 2013.
  • Wan, Lin et al. “Methylenetetrahydrofolate reductase and psychiatric diseases.” Translational psychiatry 8,1 242. 5 Nov. 2018, doi:10.1038/s41398-018-0276-6.
  • Shelton, Richard C et al. “Assessing Effects of l-Methylfolate in Depression Management: Results of a Real-World Patient Experience Trial.” The primary care companion for CNS disorders 15,4 (2013): PCC.13m01520. doi:10.4088/PCC.13m01520.
  • Hughes R. Investigation of peripheral neuropathy. BMJ 2010; 341:c6100.
  • Morrison B, Chaudhry V. Medication, toxic, and vitamin-related neuropathies. Continuum (Minneap Minn) 2012; 18:139.
  • Pareyson D, Piscosquito G, Moroni I, et al. Peripheral neuropathy in mitochondrial disorders. Lancet Neurol 2013; 12:1011.
  • Rutkove SB, et al., Overview of Polyneuropathy. UpToDate.com. Online Jan 2020, https://www.uptodate.com/contents/overview-of-polyneuropathy?search=neuropathy&source=search_result&selectedTitle=1~150&usage_type=default&display_rank=1

What You MUST Know about Total Cholesterol & LDL-C on a Ketogenic Diet

Is following your Total Cholesterol and LDL-C really that important?

You may be quite surprised.

Watch as we discuss the important markers of heart disease and vascular disease risk.  We will talk about how these markers can help you understand what your body is doing in the process of making or reversing atherosclerosis (plaque in the vessels).  And, should you really be taking that STATIN (cholesterol lowering) drug?  Get the scoop here as Dr. Nally very simply points out how the right diet can and will lower your cholesterol without the use of medications.

Research in the last 10 years points to the small-dense LDL particle as the atherogenic component of cholesterol (Hoogeveen RC et al., Arterioscler Thoromb Vasc Biol, 2014 May; Ivanova EA et al., Oxidative Med Cell Longevity, 2017 Apr). Studies in the last five years have identified that elevated small-dense LDL cholesterol correlates much more closely with risk for inflammation, heart disease and vascular disease (Williams PT, et al. Atherosclerosis. 2014 April; 233(2): 713-720.)

Recent research in the last three years demonstrates that small dense LDL cholesterol is a better marker for prediction of cardiovascular disease than total LDL-C (Hoogeveen RC et al., Arterioscler Thromb Vasc Biol. May 2014, 34(5): 1069-1077l; Ivanova EA et al., Oxidative Med Cell Longev. 2017).

Additionally, higher LDL-C is actually predictive of longer life and has been demonstrated to correlate with longevity (Ravnskov U et al., BMJ Open, 2016 Jun 12;6(6): e010401).  And, a low LDL-C actually increases risk of early mortality (Schwartz I et al., Lancet 2001, 358: 351-55).

It is commonly understood that LDL-C will rise with increased saturated fat intake on a ketogenic diet. This has been know and reported in the scientific literature for over twenty years. This is to be expected, because LDL-C is really a measurement of three different LDL sub-particles (“big fluffy, medium, and small dense”). Increased saturated fat intake, while at the same time lowering carbohydrate intake, actually causes a shift in these low density particles to a bigger “fluffier” particle conformation (Griffin BA et al., Clin Sci (Lond), 1999 Sep).
The 2015 British Medical Journal, referenced above, analyzed the relevant 19 peer reviewed medical articles that included over 68,000 participants. This review showed that there is no association of high LDL-C with mortality (meaning that an elevated LDL-C does not lead to an increased risk of death from heart or vascular disease). I realize that, in stark opposition to the landmark review above, The American Heart Association’s Presidential Advisory published their position in the June 20, 2017 issue of Circulation. They stated that saturated fat is the cause of increased LDL-C and they further extrapolated that elevated LDL-C is associated with an increase in death by cardiovascular disease. This boldfaced claim is only based on one single small four year (2009-2013) literature review completed by the World Health Organization with a total of only 2353 participants, most of these studies only lasting 3-5 weeks (not nearly long enough to see fully effective cholesterol changes) and none of which had any focus on carbohydrate intake, insulin levels or LDL sub-particle measurement (Mensink RP, Geneva: WHO Library Cataloguing-in-Publication Data, 2016).

Based upon the most current scientific evidence above and my clinical experience, the large body of evidence above demonstrates the use of total cholesterol and LDL-C to determine vascular disease risk to be ineffective tools. A low carbohydrate/ketogenic diet lowers small dense LDL cholesterol, triglycerides and blood sugar and in many cases, the use of cholesterol drug (STATIN) therapy is not needed and ineffective in comparison with a ketogenic/carbohydrate restricted lifestyle.