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Oct 27

Katie Couric on Matt Lauer, Her Media Diet and Writing Her New Memoir – The Wall Street Journal

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Katie Couric isnt proud of several moments in her journalism career, like when she went undercover as a homeless person for a bit of stunt reporting, or the time on her Yahoo show she edited out Ruth Bader Ginsburgs disapproving statements on athletes who kneel during the national anthem in order to protect her. It was important for me to shine a lens on myself and to be introspective about my own mistakes in my own personal evolution, Couric, 64, now says.

That personal journey is at the center of her new memoir, Going There, which chronicles her rise through the Big Three television networks at a time when they were brazen boys clubs. She became known as Americas sweetheart during her 15 years co-anchoring the Today Show before taking over CBS Evening News then hosting her own daytime show, Katie, on ABC. In the book, she recounts interviewing momentous figures including Barbara and George H.W. Bush, David Duke, John F. Kennedy Jr. and Sarah Palin, and she writes openly about losing her first husband, Jay Monahan, and her sister, Emily Couric, to cancer. The chapters she spends on the sexual assault allegations against her former Today co-host Matt Lauer offer a look into the experience of finding out the worst about someone you cared about and trusted.

Oct 27

UFC Legend and Expendables Star Randy Couture Shared His Workout and Diet – menshealth.com

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Randy Couture has been a badass for decadesin fact, hes been four different kinds of badass. Hes been an Army sergeant, an All-American (and Olympic alternate) wrestler at Oklahoma State, a UFC champion and Hall of Famer, and now, in his fourth act, hes been an onscreen action hero for a decade since last leaving the octagon.

Now 58, Couture isnt slowing down: Hes filming The Expendables 4, his fourth go-round in the franchise as Toll Road, a munitions expert in the Stallone-led crew of action standouts. And hes still found time to open (and train at) his own chain of gyms, Xtreme Couture. He talked to Men's Health about training there, how his workouts have evolved over the years, and introducing costar Terry Crews to intermittent fasting.

(This interview has been condensed and edited for clarity.)

I mean, it's been amazing. I got this job because of him, because he's such a fan of boxing and MMA. When he called me to his office to talk about the first project, he could have easily left me by the wayside. They originally were pulling me in to step up and play [the character] Hale Caesar, which was written for Wesley Snipes, but couldn't play the role at that time. And then they ended up getting Terry Crews. So he could have easily just left me out of it.

Then he wrote [my character,] Toll Road, in after the discussion in his office. So I felt honored that he thought enough of me to keep me in the script and in the movie. And obviously, its like having a golden goose: It just keeps laying eggs! Its amazing.

Weve still got a lot to shoot. I was in London for three weeks, and then had a couple weeks off, so I came home. I go back over the first of November to finish a whole bunch of action sequences and stuff like that down in Bulgaria and Greece.

Every time I get one of these scripts when I read it, Im like, I dont how how the hell were going to do half of this stuff. Its unbelievable movie magic, but we always figure out how to make it look real and make it look right. Its kind of like getting the band back togetherits such a great group of guys to work with, and fun to be around. And weve added a few new faces to this one: Scott Waugh, the director, and 50 Cent, Megan Fox, Andy Garcia, and Tony Jaa, whos an amazing martial artist.

[For my character,] Im always supposed to have been the explosives expert, and none of the other three films did we blow anything up. So finally, in the fourth one, Im getting to use some of those skills. I dont want to give anything away, but were definitely going to be blowing some shit up in this one.

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The biggest thing is learning to train smart. I was certainly guilty, in my [college] wrestling days of overtraining, not accounting for rest and recovery, especially going into competitions. I was one of those big guys that the coaches used as an examplethat's what hard work looks like. I didn't realize until I made that transition from wrestling to fighting that there were so many times in my wrestling career that I was woefully overtrained. And because fighting was a 25-minute match versus a six-minute wrestling match, I had to obviously temper what I was doing and how I was doing it to fit that circumstance.

That was when I realized Id been way overtraining, going into the NCAA finals or the Olympic trials and then not achieving or not getting the result that I wanted or that I thought I was capable of. And in examining some of that, I realized that I was doing too much, and not giving my body time to recover. I think people fail to realize that rest time is just as important as the hard work that you're putting in on the mat or in the gym.

I think it's even more pertinent now because Im 58 years old. I have to train smarter! I can't do a lot of the stuff I did before. The body just doesn't seem to recover as quickly. Im in great shape for 58 years old, but I'm certainly nowhere near wrestling or fight shape. That was a whole different animal.

But you cant walk onto a set with a guy like Stallone eating bonbons and watching TV all the time. He kind of sets the bar there at 75, and hes still ripped and still in amazing shape. The camera doesnt lie. You gotta put your best foot forward and try and be Toll Road, a mercenary that is used to combat and physicality and all those things.

So I do a lot more bodyweight exercises, a lot more micro circuits. Im not throwing any heavy weights around. Its counterproductive.

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Yesterday, I did two small micro circuits in the gym. Each was five stations, done four times. I do 10 reps at each exercise, except for the abs, where I do 15. Adjust your weight so its not easy to get through the 10 reps for four sets. Over time, youre obviously trying to continually push that weight up so Im pushing more weight in the same amount of time.

The first circuit was Russian Twists, then flip the Bosu ball over and do pushups on the Bosu. Then pull-ups, squats in the squat rack, and then some pommel curls [preacher curls].

The second circuit was flat bench press, skull crushers, farmers walk with lunges, a body saw, and a bent-over row. I dont rest between sets. I try to get through it as quickly as I can, because now Im engaging not just my anaerobic capacity, but my aerobic capacity.

Then [after the circuits] I get on the treadmill with a 40-pound vest. I walk at no elevation for five minutes to warm up. Then I crank up the elevation to five degrees and walk for five minutes. Then five minutes at 6 degrees, five minutes at 7 degrees, and you go all the way upsome treadmills will go all the way up to 15, but some stop at 12 degrees. Just do five minutes at each increment going up; it ends up being about a 30-minute walk.

I still do that circuit sometimes. The nice thing is that nowadays, every single hotel has a small gym in it, and usually theyve got just about everything you need for thata barbell or dumbbells. And you can bang out that circuit in 30-40 minutes.

[Ed: The moves are a bent-over row, military press, upright row, spilt squat, good morning, back squat with push press, and Romanian deadlift.] Its 8 reps of each [including 8 on each leg for the split squat] for six rounds, resting 60 seconds between rounds.

When I was retiring from fighting back in 2011, I could eat pretty much whatever I wanted. I was training five or six days per week, twice a day most days, so I could get away with whatever and it wasnt going to affect me. I always still tried to put good fuel and good food in the body, in the vehicle youre trying to drive.

But when I retired, I knew I wasn't going to be able to train the way I was used to training when I was fighting and wrestling, and I had to change my eating habits. So I started doing intermittent fasting, and I was kind of doing it by accidentjust by being so busy. And then I started actually reading and studying some of the stuff that was being put out about it, and and it really suited me very well. So I picked my six-hour window to eatmine's usually from 2 p.m. to 8 p.m. Ill have a light lunch, you know, a late lunch, and then Ill eat a regular dinner before 8 o'clock and then I'm done eating solid food until the next day at 2 o'clock. And that eliminates some calories from my week.

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Yeah. I usually train in the morning sometime between 10 a.m. and 1 p.m. because that's kind of the dead period at the gym. So I can go into Xtreme Couture [his Las Vegas gym]. and Ive almost got the place to myself over those kind of that lunch hours. The morning classes are really packed, the afternoon and evening classes are really packed, and then there's kind of a light load for the gym in the middle of the day.

He picked it up from me when we were working on Expendables 2. We were at the Kempinski [hotel] in Bulgaria, and he was one of the guys Id see in the gym almost every day. Wed work a 12-hour shift, and get off set and go straight to the hotel, straight to the gymget your workout in, get your meal in, and youre going to bed. The next day, wash, repeat, do the same thing again. And he was one of the guys I would see in the hotel gym almost every day.

I was watching him throw some huge weights around, I mean, hes just in phenomenal shape. And we just started talking about what we were doingthe treadmill stuff I was talking about with a weight vest. We started sharing some ideas, and I was talking about the intermittent fasting, and he said, Oh man, Im going to try that, and I think thats where he picked it up.

I feel very fortunate that both times I made a significant transition like thatlike when I left the Army in 1988, I was already signed to go to Oklahoma State and start my college career, so I didnt have to worry about, Well, who am I? And when I walked away from fighting in 2011, I had already been acting for quite a long time, so why not now focus all my energy and my competitive spirit there?

You know, you walk away from that uniformwhether it was my board shorts and my fight gloves, or that football uniform or that hockey uniform. When you walk away from the those BDUs, that Army uniformthat's a huge piece of who you are. And in a lot of ways, you're doing amazing things, things that very few people on the planet can actually do. That makes you a very special person, and a lot of people want to say, especially with our vets, Oh, that guy's messed up. Hes been in combat. Hes broken.

That guys not broken. You couldnt do half the shit hes done. First of all, youre not broke. Wear those scars with pride, the ones on the inside and the ones on the outside. Ballplayers struggle with the same transition. And this is what [MVP founders] Nate Boyer and Jay Glazer recognized.

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I felt blessed that my transitions were pretty smooth, there wasn't any struggle. A lot of guys struggle in in finding who they are now without all that support, without those guys, that locker room, that platoon, that squad. And so, trying to give them that locker room back, that squad back. We all speak that same language. We all joined, took that oath, or were in that elite status for a long long time. So finding that new purpose, figuring out who you are, how you could go back and be of service again or get involved.

And a lot of times that's just connecting with guys that speak the same language and understand where you're at. I know whatever you're struggling with, there's somebody in that circle at an MVP meeting that has been there and that got through it and can tell you how he got through it.

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UFC Legend and Expendables Star Randy Couture Shared His Workout and Diet - menshealth.com

Oct 27

Here Are 5 Reasons To Add Nuts To Your Diet – NDTV Food

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We all know that nuts are good for the body and provide you with various health benefits. Often, nutritionists suggest including nuts in your breakfast, the first meal of the day. This is simply because nuts benefit you in a number of ways. There are a variety of yummy nuts for foodies to choose from including almonds, walnuts, cashew nuts among others. And each of them is filled with a set of unique benefits. Apart from the fact that they are good for the body, you may not know many other benefits of consuming nuts. Don't worry! We are here to spill the beans and tell you some lesser-known health benefits of eating nuts.

You can turn to nuts if you want to prevent yourself from gaining those extra kilos. It is true that some nuts are high in calories but they help you prevent weight gain when consumed every day in the morning in controlled quantities. Nuts also work great as appetite suppressants that don't allow you to overeat, thus, preventing weight gain.

2) Helps In Skin Health

Apart from tasting amazing in any recipe, and filling you with energy, nuts can keep the skin smooth and supple and give it a natural glow. Be it almonds, walnuts, pistachios, or cashews, nuts are beneficial for the skin, as they contain copper, zinc, vitamins A, C, and E all these help you get glowing skin.

3) Keeps Your Heart Healthy

Nuts also help you keep your heart healthy. Regular consumption of nuts keeps your cardiovascular health in check. They are loaded with heart-healthy monounsaturated fats and some nuts such as walnuts lower the risk of cardiovascular diseases.

4) Reduces Risk Of Diabetes

Nuts may also play a role in managing diabetes. It is said that nuts improve blood-sugar control in the body thus, preventing you from developing diabetes.

5) Source Of Omega-3 Fatty Acids

Nuts are a storehouse of omega-3 fatty acids, which play a huge role in the overall health of a person, such as maintaining a healthy heart. Omega-3 fatty acids are also good for mental health, as they manage symptoms of depression and anxiety better. Other benefits of omega-3 fatty acids are better eye health, reduced menstrual pain, strong bones, etc.

However, having said that nuts are also high in fats, so, just be aware of the quantity you consume in each helping. You must refrain from overeating them.

Oct 27

Brown Believes Bland Diet Will Satisfy Hunger to Play – Sports Illustrated

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NASHVILLE Whole grains, refined grains and starchy vegetables.

They dont generally rank up there with blocking, tackling and execution when it comes to winning football games.

But for Titans wide receiver A.J. Brown, his ability to maintain a strict and boring -- diet leading up to Sundays contest against Kansas City may go a long way to determining how well he plays.

We are feeling a little better, Brown said Friday, nearly a full week after he was waylaid by a bout of food poisoning that kept him from practicing Wednesday and Thursday. Ive just got to be selective as to what I eat, thats all. Like a lot of real bland items, like mashed potatoes, rice and bread.

Brown first began experiencing symptoms last weekend, significant enough that the Titans downgraded him to questionable last Sunday due to sickness. He gutted through Mondays game against Buffalo, posting seven catches all in the second half for 91 yards. But he revealed after the contest that hed lost eight pounds in a couple of days, needing 3.5 IVs on gameday to get through the contest.

Im telling you, it was bad, Brown said, shaking his head.

Brown said the illness stemmed from a bad meal at a local Chipotle restaurant, prompting him to not only swear off Chipotle, but all fast-food restaurants forever.

I am so serious, Brown said. The way I was feeling, guys, Im telling you ... No fast food for me. If Im not eating at a five-star restaurant or something like that, Im eating at home. Ill cook.

Teammate Marcus Johnson wasnt necessarily buying Browns dietary decision.

I think thats maybe just for the season hes saying that, a smiling Johnson said. I am sure once the offseason kicks in, hell ease back over to whatever his spots are and get some fast food.

Might Johnsons own appetite be factoring into his opinion? Thats certainly a possibility.

Johnson noted he has a lot of love for Chipotle, specifically menu items such as the hard-shell tacos and bowls.

Brown acknowledged that Chipotle did reach out to him during the past week, hoping to learn the particular location at which Brown had eaten and also looking to make amends.

Perhaps, it was suggested, Chipotle might be willing to offer Brown plenty of free food.

Im not going to eat it, Brown said.

No second chance?

No, Sir, Brown said.

Countered Johnson: They need to holler at me. Ill talk to them.

The bottom line, no pun intended, is that Brown appears healthy and ready for the Chiefs. He was a full participant in Fridays practice and despite the fact hes still receiving IVs said his strength is good.

He looked great out there (Friday), wide receiver Julio Jones, listed as questionable with a hamstring strain, said. I dont mess with him because I done had food poisoning before. Its not a good feeling.

But he was chippy (Friday). He looked good.

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Brown Believes Bland Diet Will Satisfy Hunger to Play - Sports Illustrated

Oct 27

The Importance of Vitamin B1, or Thiamin, in Your Child’s Diet – WTOP

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The B vitamin complex includes eight vitamins. Vitamin B1, or thiamin, is an important one among them. Thiamin is a

The B vitamin complex includes eight vitamins. Vitamin B1, or thiamin, is an important one among them. Thiamin is a water-soluble vitamin and has important roles in metabolism.

What is the function of vitamin B1 in our body?

Vitamin B1 has an important role in energy metabolism and helps activate enzymes involved in energy metabolism. Therefore, its necessary for cells to function properly and for promoting optimal growth and development.

It plays a critical role in generating ATP, the basic energy molecule in the body. Its also involved in the metabolism of certain amino acids like leucine, isoleucine and valine, as well indirectly in fat metabolism. The metabolically active version of B1 is known as thiamine diphosphate.

[Read: Foods High in Vitamin B12.]

What are good sources of vitamin B1?

Whole grains, meat and fish are good sources of vitamin B1. Parboiling rice has been shown to enrich vitamins including B1 vitamin. Rice bran and bran oil are also very good sources.

In the United States, bread, cereals and milk are fortified with thiamin. Bread and cereals form an important source of vitamin B 1 in a childs diet. Pork is also a major source.

Cooking can reduce thiamin levels by 30%. Since the vitamin is water soluble, cooking with water and throwing away the cooking water can also reduce the vitamin content. Natural sources form 50% of the dietary source of vitamin B1 in your childs diet, and the rest comes from fortification of foods in the U.S.

Thiamin is absorbed in the small intestine. The vitamin is mostly stored in the liver and the storage is limited. Therefore, your childs body needs a regular source of vitamin B1. The gut bacterial flora makes vitamin B1, but in very small quantities too small to be significant.

[Read: What Is Gut Health?]

What causes thiamin deficiency?

Fortunately, thiamin deficiency is uncommon in United States and other developed countries. Thiamin deficiency can occur due to poor dietary intake, poor gastrointestinal absorption and, sometimes, due to rapid weight loss.

Children who may have poor nutritional status (malnutrition) or with tendencies for limited dietary intake and not on vitamin supplementation for example, children with autism or with eating disorders may be prone for thiamin deficiency.

Poor absorption may be seen in children with short bowel syndrome (from many causes) and sometimes in children with disorders affecting the mucosa (lining of the bowel), who also have severe malnutrition. For adults, chronic alcoholism is a well-known cause of thiamin deficiency, as it decreases B1 absorption and storage.

Patients with poorly controlled Type 1 or 2 diabetes may be prone to developing thiamin deficiency, due to high urine loss. The relevance of low thiamin status and benefit of extra supplementation in these patients are not clear at this point.

Patients with HIV/AIDS may develop low thiamin status, secondary to poor nutritional state.

Long-term use of Furosemide, a medicine use to treat fluid overload by increasing urine output, may cause B1 deficiency. This is likely due to higher urinary losses and the significance of this needs further investigation to look at the practicality of supplementation.

[READ: Signs of Vitamin D Deficiency.]

What are the symptoms of thiamin deficiency?

In early stages of thiamin deficiency, patients may have worsening weight loss and reduced appetite, confusion and short-term memory loss, muscle weakness and heart-related symptoms such as heart failure.

The classic presentation of thiamin deficiency is called beriberi, where patients develop symptoms of involvement of the nerves of the body, particularly the arms and legs, causing weakness, loss of sensation and wasting of muscles (peripheral neuropathy). Rarely, it can cause heart failure, causing excess fluid accumulation in the body, sometimes with poor outcomes.

Beriberi is uncommon in United States, but may be seen. Wernicke-Korsakoffs syndrome, though rare, is relatively more common compared to beriberi. Though this is seen in older patients with chronic alcoholism, it may been seen in older children with poor nutritional status from long-term gastrointestinal disease or other causes of severe malnutrition, who are being given intravenous sugar (dextrose). A fifth of these patients could have a fatal outcome if not treated.

How is thiamin deficiency diagnosed?

Doctors may suspect thiamin deficiency based on the clinical profile and looking for potential underlying causes. Physicians may measure thiamine levels in blood, but the levels could vary based on short-term intake of thiamine, making interpretation difficult.

The best tests may be available through certain specialized centers by measuring an enzyme activity that is dependent on thiamin for its activity. Urine thiamin levels may also be a useful tool.

How is thiamin deficiency treated?

Identifying high-risk patients and supplementing vitamins, including B1 vitamin, is best way to prevent thiamine deficiency. Age appropriate dosing and formulation should be discussed with your childs pediatrician or primary care provider.

Ensuring that your child eats a good thiamin-containing diet always keeps you a step ahead. Once symptoms related to thiamin deficiency are suspected, doctors may order tests to confirm the diagnosis.

However, we do not wait for the tests to treat due to the potential serious nature of the deficiency. These patients are sick and have to be monitored and treated in hospitals, sometimes in an intensive care setting. Doctors decide on the dose of thiamin based on the childs weight and age. In severe deficiency states, the initial doses are given intravenously, followed by oral supplementation.

Paul Jaminet on the Perfect Health Diet, Carbs, and Cancer Research – TIDEWATER – TideWater Latest News

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Child: Welcome to my Mommys podcast.

This episode is sponsored by JuneShine, a scrumptious kombucha-based grownup beverage that many individuals are turning to in lieu of beer or spiked sparkly drinks. JuneShine is better-for-you alcohol, and theres a purpose its turning into so well-liked. Its made with solely actual natural components and, not like many alcoholic drinks, theyre clear about each ingredient they put of their merchandise. Its brewed with actual natural components, has solely three grams of sugar, making it low carb and stuffed with probiotics. Best of all, it doesnt depart you with that, Im-too-full-after-drinking feeling. And it provides you a lighter, brighter buzz. JuneShine is sustainably produced. They are 100% carbon impartial. They donate 1% of all gross sales to environmental nonprofits. Their brewery is powered by 100% renewable photo voltaic, they usually plant timber for all these used to make their packing containers. And now, they ship straight to your door. Ive labored out a particular deal only for you. Receive 20% off plus free delivery site-wide. I like to recommend making an attempt one among their best-selling selection packs. Its an effective way to pattern all their flavors. Go to juneshine.com/wellnessmama, and use the code, Wellness Mama, at checkout to assert this deal. You can even discover them at over 10,000 shops throughout the nation, together with Whole Foods, Safeway, Kroger, and Publix.

This podcast is dropped at you by Joovv Red Light Therapy Devices. Not accustomed to purple gentle? Thousands, and sure, I stated 1000s of peer-reviewed analysis articles have demonstrated the advantages of purple and near-infrared gentle for issues like pores and skin well being, decreased ache and irritation, and sooner muscle restoration. These are a few of the similar spectrums we get from the solar, however they supply particular profit and can be utilized at house. I personally use this to assist my hair keep wholesome and thick, to assist my thyroid with gentle, and to assist tighten up free pores and skin after six infants. One function I really like with their newest technology of merchandise is one thing they name ambient mode, which makes use of decrease depth purple gentle designed for use at evening as a wholesome different to brilliant blue gentle. Using the Joovv customized ambient setting at evening doesnt negatively have an effect on your melatonin manufacturing, which makes it an effective way to organize your physique for mattress. Its part of my routine and I hope youll strive it too. For a restricted time, all of my listeners get an unique low cost in your first order. Go to joovv.com/wellnessmama and apply my code WellnessMama to your order. Of course, some exclusions apply and it is a limited-time provide. So hurry up and seize one now.

Katie: Hello, and welcome to The Wellness Mama Podcast. Im Katie from wellnessmama.com and wellnesse.com. Thats wellness with an E on the top. Its my utterly non-toxic private care line. This episode is with somebody Im very excited to speak to. Im right here with Paul Jaminet, and I cant imagine actually that Ive not had him on this podcast up till now. He was a really robust early affect of mine together with his work across the Perfect Health Diet that we speak about right this moment. He was additionally largely influential to folks like Chris Kresser and Mark Sisson and has been within the diet and well being world for a lot of, a few years. And we discuss so much about that, however we additionally go deep on his present venture together with his spouse, Shou-Ching, that has actually promising potential for most cancers. And he explains simply how thats and what makes it completely different on this episode.

But in case you are not accustomed to Paul, Id guess lots of youre, hes presently the founder and president of Angiex, which is the biopharmaceutical firm thats growing these novel therapies for strong cancers. And the outcomes thus far are completely astounding. Its constructed on discoveries made by his spouse and co-founder, Shou-Ching, they usually have a brand new class of drug we speak about right this moment. I do know that usually Im not the largest proponent of prescription drugs. And I really invested on this firm as a result of I believe its potential and the way it works in such a much less poisonous method. And works properly together with pure therapies is de facto, actually necessary. Again, one thing that everyone knows is an rising downside.

Paul was MIT-educated in each physics and philosophy, went on to get a doctorate PhD in physics. He was an astrophysicist at Harvard Smithsonian Center for Astrophysics earlier than turning into an entrepreneur and entering into the pure well being world after a few of his personal well being issues. And hes mixed his experience in entrepreneurship and pure well being together with his spouses analysis in molecular biology. And thats whats spearheading this new firm. So it is a novel therapy that I hope youll by no means want should youre listening to this or that none of your family members will ever want. But statistically, many people sooner or later in our lives or our family members might encounter most cancers. So I wished to get him on right this moment to speak a couple of very wide-ranging variety of subjects from weight loss plan and pure well being, circadian biology, after which transitioning into these novel most cancers remedies. And with out additional ado, lets leap into this fascinating episode.

Katie: Paul, welcome to the podcast.

Paul: Oh, hello, Katie. Its nice to be with you.

Katie: Its so thrilling to speak to you. Ive admired your work for thus a few years, and really cant imagine we havent gotten to have this dialog prior to now. But were getting near 500 episodes and I really like that we now have such a giant neighborhood right here to share you with right this moment. You are an knowledgeable in so many alternative subjects. Im going to attempt to preserve it to only a few these right this moment. Loads of listeners, Id guess, are already accustomed to you. But for many who arent, I first came upon about you thru your work with The Perfect Health Diet. So Id love to start out there.

And particularly, Ive heard you say that pure approaches to well being can clearly have a big effect. Ive talked about that right here. And that most individuals can add as a lot as 20 years to their lifespan via principally, weight loss plan and life-style approaches. I do know that is form of the premise of the Perfect Health Diet. So, should you dont thoughts, lets begin there, and simply form of give us an outline of what The Perfect Health Diet is.

Paul: Yeah, yeah. So, its principally an implement of Paleo. So, Paleo, Id simply say is the strategy to consuming the place you eat pure entire meals. And, you recognize, so, the concept is issues that would have been hunted and gathered are, you recognize, going to be our pure weight loss plan. And issues that get constructed in chemistry laboratories and assembled out of, you recognize, completely different purified molecules will not be prone to be nourishing.

You know, and so once I first got here throughout that idea about 2003, within the writings of Art De Vany, it was very persuasive to me. And I used to be curious about fixing some private well being issues on the time, so I gave it a strive. And, now, Art De Vanys weight loss plan was very low carb, and I bumped into some issues on it. So, I bumped into some dietary deficiencies, and so I assumed, Well, its not good enough just to eat natural whole foods. You need a balanced diet, where youre getting all the nutrients you need. And it would be a good service to the world to figure out, you know, exactly how much do you need of each nutrient, and what would be the right Paleo diet, the right natural whole foods diet that gives you everything you need. And I didnt fairly understand on the time it might take me seven years to determine that out. But I began engaged on it, and that grew to become The Perfect Health Diet.

So, the explanation for the identify is simply describing the aspiration we expect its best to have, that theres nobody magic bullet for well being. You repair one factor, you recognize, you simply go low carb and your well being will likely be mounted. No, there are various, many issues you must optimize concurrently with a purpose to actually repair your well being or optimize your well being. And so, with a purpose to do this, you need to be aiming for perfection. You need to be aiming excessive with a purpose to obtain, you recognize, superb. Which is, you recognize, what most of us need.

You know, so as soon as I noticed that you just needed to optimize many, many issues and, you recognize, began researching and placing all of them collectively, and the extra I realized as I mounted my very own well being, then I began considering, Oh, I should be sharing this with friends and relatives and helping them, and began doing that. And I stored studying, after which I assumed, Oh, I should start a blog. And then, Oh, weve learned enough. We should really share this, write a book, and then start a health retreat. So I simply stored form of rising. And, you recognize, we have been by no means fairly as massive as, you recognize, say, Mark Sisson or your self now. But, you recognize, Id say we have been probably the most influential blogs in that interval in Paleo.

And so, after all, I roughly suspended the weblog, and the retreat, and different issues in 2015, when my spouse and I began an organization to create remedy for most cancers, referred to as Angiex. And so, thats what Ive been engaged on the final six years. But Perfect Health Diet, its going to return again sooner or later, and as properly, our retreats and different issues, and life-style recommendation. You know, and well search to combine it with medication, to assist folks determine how will you use pure approaches plus medication and healthcare to actually get the very best life that you could.

You know, were very dedicated to it, and really excited by what it achieved. And we had our Perfect Health retreat, it was form of structured like a scientific trial, the place you come to our retreat and we management the whole lot for per week. You know, we management your meals, your schedule, the way you train, how you reside. And everyone who got here had important well being enhancements. And we stored, you recognize, studying via the retreat tips on how to enhance issues. And, in the end, our aim can be to make use of that to, you recognize, in the end do actual trials of pure well being interventions, and show what works and show whats optimum.

So, you recognize, I believe it was a really fulfilling factor for each my spouse and I, so, my spouse Shou-Ching was a associate on this, and was very fulfilling to assist folks enhance their well being, and to continue to learn, and to enhance our personal well being. So, you recognize, it was thrilling and enjoyable. And, you recognize, we sit up for getting again to it.

Katie: I do know youve undoubtedly had an affect on me. And you talked about Mark Sisson. I do know youve influenced him as properly, from conversations I had with him, and other people like Chris Kresser, I really feel such as you have been very influential, particularly within the early motion, of understanding that. And I liked how early on, you acknowledged that personalization element. Like you stated, there wasnt a prescriptive precise one-size-fits-all, that you just may discover a piece that may be useful in fixing one factor, however that the true solutions lie in that discovering your individual good well being weight loss plan. And you have been one of many first voices I got here throughout that actually talked about that and built-in a variety of these life-style elements which are a lot extra broadly talked about now, fortunately.

And simply to notice, I believe its actually fascinating, personally, that youre educated in each physics and philosophy, and actually have a PhD in astrophysics, which has been a enjoyable analysis matter for me lately. But that to say, simply, youre extraordinarily well-educated and have a excessive proficiency in analysis. And I really like that you just utilized this to diet as properly. I believe a variety of us on this world acquired right here due to private well being struggles, and should youre comfy sharing, are you able to simply form of stroll us via what your well being journey was?

Paul: Yeah. So, properly, I had what turned out to be power infections. And nonetheless somewhat mysterious precisely what they have been. But, you recognize, medical doctors couldnt diagnose them and the remedies they gave me stored, you recognize, form of backfiring, making issues worse. You know, so, for instance, in my 20s, you recognize, I had power dangerous pimples and rosacea. And a physician prescribed, after all, Minocycline for it, an antibiotic, that I took for a yr. And that simply made my well being a lot, a lot worse.

And, you recognize, so, I used to be a runner. I might run, you recognize, I had a fairly good clip once I began the Minocycline, and my working simply stored getting slower and slower. And I stored feeling worse and worse over the course of the yr, and, you recognize, my rosacea acquired worse. And, you recognize, it appears silly now that I caught with the antibiotics for a complete yr. But, you recognize, while you dont know what to do, you recognize, you are inclined to comply with your physicians recommendation or

So, anyway, following that course of antibiotics, I simply knew issues werent proper. You know, I didnt really feel good. It was not solely that I couldnt train properly, my working was gradual, you recognize, bodily, I didnt really feel good. But additionally, I began noticing cognitive results and reminiscence loss. My reminiscence wasnt working. But perhaps probably the most important ones was by way of temper. You know, I had all the time been comfortable. And then over the course of the yr of these antibiotics, I ended being comfortable. I grew to become internally irritable. You know, on a regular basis, I used to be simply incapable of feeling happiness. And I knew that, you recognize, this wasnt pure, this wasnt me, and this wasnt proper, so I didnt categorical it. And in actual fact, once I instructed my spouse later that I felt irritable on a regular basis, she was stunned, as a result of I wasnt expressing it. You know, as a result of I knew it might be inappropriate to do it.

But that gave me somewhat little bit of understanding of a few of the psychological well being points that, you recognize, a variety of these well being points can actually have an effect on cognition and temper. And it may be very power, and the medical doctors may be utterly ignorant. And, you recognize, nothing might present up in customary blood exams. And, you recognize, so, you recognize, Id periodically say, Oh, you know, I should try something to fix this. And, you recognize, I attempted varied issues, you recognize, however nothing ever labored. Nothing ever appeared to have an effect till I attempted the Paleo weight loss plan. And that had a big effect, each good and dangerous, so

But it was the very first thing that had an influence. So, you recognize, some issues acquired higher, some issues acquired worse. But a minimum of I had discovered, you recognize, the appropriate lever to influence my well being. And so I stated, All right, now Im on the right track, and now I just have to improve this and, you know, figure out how to get the good without the bad. And, you recognize, in order that was a terrific breakthrough for me, and had a giant affect on my life. And, you recognize, so Im grateful to Art De Vany, particularly, for introducing me to this.

Katie: And I really feel like your analysis and your work is so well timed proper now, though I do know you talked about this was one thing that you just began many, a few years in the past. Theres a lot debate proper now about low carb, and keto, and carnivore, and theres a variety of reputation of these occurring. And I really feel such as you have been one of many early voices that was so good at illuminating, Yes, Paleo, but, its not this quite so black and white as we think it is. And I do know that youre a massive proponent of white rice, as an example, and whereas some conventional Paleo teams would exclude white rice. But Ive learn a few of your work speaking concerning the significance of carbohydrates, and I believe with all the ladies listening, it is a actually necessary piece to the touch on. So, should you dont thoughts form of clarify the way you got here to that, and why youre feeling that piece is necessary.

Paul: Yeah. So, properly, we got here to our concepts by many instructions. So, really, should you learn our ebook, its written as extra of a scientific ebook, extra than simply, like, a preferred weight loss plan ebook, the place we attempt to stroll folks via our personal scientific reasoning the place we tried to determine issues out. So, the primary part of the ebook has some, you recognize, like, clues, you recognize, as to whats the optimum weight loss plan. So, as an example, one of many clues is the composition of breast milk, you recognize, which should be the optimum weight loss plan for infants. And, you recognize, that doesnt assure that the identical factor can be the optimum weight loss plan for adults, however it definitely provides us a variety of clues. And if in case you have a concept concerning the optimum weight loss plan for a human being which doesnt match up with breast milk for an toddler, you recognize, then you will have a foul concept.

So, you recognize, simply issues like that. And, you recognize, so we had a bunch of You know, our first part, I believe, had half a dozen completely different evolutionary ideas, together with, you recognize, breast milk should be optimized by evolution for toddler well being. And, you recognize, comparable, you recognize, How can we reason from evolution? So that was one of many, you recognize, core Paleo concepts, How can we reason from evolution to the optimal diet?

And then, the opposite main angle was, We want to optimize nutrition. Theres all this proof about, you recognize, what vitamins do cells want, what vitamins do animals want, do people want, you recognize, very giant literature, that we tried to synthesize to search out the optimum quantity of every nutrient. And theres, like, 16 identified vitamins which are important for people. And should you estimate the optimum quantity of every one, after which discover a mixture of pure entire meals that offers you that optimum, you recognize, then its best to have a extremely good-quality weight loss plan. And its form of arduous to get to that optimum should youre a carnivore, or should youre consuming an incredible quantity of oil with a purpose to guarantee that you justre in ketosis on a regular basis. Its really a lot simpler should youre

And, you recognize, should you consider our evolutionary surroundings, our paleolithic ancestors, they mightve had a tough time getting, you recognize, pure oil in sufficient portions or, you recognize, meat wouldve been intermittent. And, you recognize, so breast milk is about 40% carbohydrate. You know, so its undoubtedly You know, Im not saying that infants should have no carbohydrate. And our cells do want carbohydrate. You know, many of the proteins in our physique are glycosylated, so that they have glucose on them. All of the fat in our physique have a glycogen spine that holds the fatty acids collectively. You know, so theres really fairly a little bit of carbohydrate within the physique. And we want it with a purpose to keep our tissues.

You know, so, simply from, form of, first rules, its not prone to be the appropriate factor to not eat any carbohydrate. Actually, I believe its fairly good to You know, your physique is consistently consuming these macronutrients. You know, its destroying fat, carbohydrates, and protein. And its in all probability a fairly good thought to eat one thing just like what the physiques consuming, and thats going to place the least stress on the physique. You know, whereas should you eat otherwise, then your physique has to attempt to make up for it by changing one macronutrient into one other. You know, like perhaps convert protein to glucose or one thing like that. And that wont all the time obtain optimum outcomes.

So, you recognize, that was form of the technique we have been led to. And, you recognize, so our primary paradigm is, You should try to eat in a way that delivers to your body all the nutrients that it wants to consume, and just match those, and thats form of our prejudice. And then perhaps in some well being circumstances, you may need to fluctuate from that, like, towards ketosis in sure circumstances, the place which may be therapeutic. But perceive that thats form of a therapeutic intervention. Its form of just like placing a drug into your physique, reasonably than, you recognize, simply making an attempt to nourish it.

Katie: And is there a thyroid-specific element to carbohydrate consumption that you could go into? I do know theres been discuss lately of too low carb for too lengthy appears to be doubtlessly dangerous or a minimum of hectic to the thyroid sooner or later.

Paul: Yeah. I believe theres undoubtedly potential for that, by a number of channels. So, you recognize, definitely, thyroid hormone regulates consumption of glucose. You know, so should youre actually minimizing glucose, then you definitelyre pushing that thyroid needle, you recognize, away from middle to, like, youre pegging it at one finish, to actually reduce glucose utilization and maximize the conversion of protein to glucose. And in order thats form of You know, its not the state Its one thing that in our ancestral surroundings, you recognize, folks would get into that sometimes. You know, however I dont assume they have been spending all their time there. So were not essentially well-adapted to having the thyroid, you recognize, at that, you recognize, form of pegged at that excessive setting.

And then, one other facet of that is the thyroid gland, thats really very delicate. Its simply injured. And thats as a result of the iodine and, you recognize, thyroid hormone and the enzymes that carry it, theyre very energetic. And, you recognize, so one of many first locations youll get oxidative stress or inflammatory accidents is commonly the thyroid gland. And should youre very low carb, you is probably not sustaining intestine integrity that properly, and also youll are inclined to get, you recognize, issues coming into your physique from the intestine, and also youll are inclined to get irritation. And, often, intestine points, one of many first locations youll see them is hypothyroidism. Youll begin to get accidents within the thyroid, inflammatory accidents. And, you recognize, so, and the intestine undoubtedly wants carbohydrate with a purpose to keep its barrier integrity and generate the mucus that protects the cells from the whole lot thats occurring within the intestine. And, yeah. So, I believe, you recognize, its dangerous for the thyroid to be too low-carb, particularly for a really very long time.

Katie: And you additionally talked about that low carb or ketosis is a potential interventional strategy, however considering of it extra in, like, a therapeutic sense, versus a weight loss plan that one would comply with long run. It looks as if to me, if we have a look at the evolutionary thought of meals consumption, there appeared to be a component of biking, that not all meals have been obtainable always, and wedve eaten, clearly, what we had entry to at that time. Do you discover that thats a useful idea to grasp? And in that case, how do you form of categorize that biking?

Paul: Yeah. I suppose Id take form of a center floor in that I believe most of our evolution in all probability occurred within the tropics, the place the surroundings is fairly secure over the course of the yr, so there wasnt, you recognize, perhaps, an enormous quantity of biking. There werent lots of people dwelling at northern latitudes ancestrally, the place you had the very extreme winters. Although, that was definitely, you recognize, I believe, important for our evolution. And there was undoubtedly gene movement from Neanderthals and different ancestors of ours, who have been dwelling at northern latitudes, and topic to a variety of cyclical variation. And theres been latest You know, after all, lots of people dwelling at northern latitudes for the final 10,000 years, and experiencing cyclicality. But, you recognize, undoubtedly, there can be issues like intervals of poor meals availability. So, you recognize, intervals of involuntary fasting after which intervals of abundance, you recognize, like at harvest time. And, you recognize, so, undoubtedly, there was variability.

To me, I believe, you recognize, one of many methods we will use thats for analysis. Its, you recognize, the way you reply to a ketogenic weight loss plan may be very informative about whats occurring in your physique. So, for some folks, a ketogenic weight loss plan will make your well being issues worse. For some, theyll make them higher. And, form of, you recognize, should you do the whole lot completely, then, you recognize, its possible youll not get a variety of details about your well being circumstances. You know, theyll be form of minimized. But should you go off and do one thing excessive, then, you recognize, you may even see very massive results. And, you recognize, so I believe that was how I developed to utilizing the ketogenic weight loss plan, after expertise with the company at our well being retreat and serving to lots of people by electronic mail over time, that its biggest worth was in analysis. And, you recognize, in the event that they tried it and also you noticed what occurred, then that will typically provide you with clues about what was occurring. But then you can discover different means to truly repair the problems. But it was very instructional.

And, you recognize, so, the ketogenic weight loss plan, you recognize, it might have a variety of results. It may be anti-inflammatory, it might have an effect on cognition in sure methods. It will also be pro-inflammatory. It can, you recognize, if in case you have sure intestine dysbiosis, it might carry, you recognize, fragments of the microbes into your physique and trigger irritation. You know, so you will get a variety of details about whats occurring in somebody by how they reply to it.

Katie: That is sensible. And I really feel like that is going to be a segue into, I need to be certain we discuss concerning the most cancers aspect as properly. But youve additionally written prior to now fairly a bit about circadian biology and its significance as a part of a life-style strategy. And I believe there may be, fortunately, extra details about this obtainable now. But I simply acquired again from a biohacking occasion, and it actually struck me how humorous it was that there was all this actually costly tools, which I believe, there could be a time and a spot for these issues, definitely. But anyone posted a terrific graphic that I actually resonated with that stated, you recognize, The best nootropic sleep, the best antidepressant sleep, the best biohack sleep. Like, and I believe we typically can ignore the apparent in pursuit of those extra fascinating biohacking instruments.

But you have been, I really feel like, one of many first sources I got here throughout that actually broke down the significance of circadian biology for well being. And Ive now come to imagine very a lot that thats probably the most necessary, if not an important issue, that if in case you have that half off, youre going to have struggles throughout the board. But are you able to simply form of give some overview of the significance of circadian biology, and a few methods we will optimize that?

Paul: Yeah, yeah. So, you recognize, like I stated, the motivation for our strategy to well being was that, you recognize, we imagine you must intention for perfection, you must attempt to repair the whole lot. You know, you dont know what the important thing elements and the important thing causes are which are inflicting your well being issues, however the whole lot you may repair makes an enchancment, and it helps make clear the opposite issues, and makes it simpler to diagnose them. And so, life-style, you recognize, we all know that has an influence. We know train has an influence, sleep has an influence. And so, after I felt like wed optimized weight loss plan fairly properly, the subsequent logical factor was to consider tips on how to optimize life-style. And one of many issues I seen was, you recognize, the life-style interventions that enhance well being, theyre all impacting circadian zeitgebers, the time-givers to our circadian rhythm methods.

And then, the extra I appeared into the literatures, yeah, you recognize, the quantity of this intervention thats good for you is the quantity that entrains your circadian rhythms. Like the quantity of train thats good for you is simply the quantity, you recognize, the traditional 10,000 steps, or, you recognize, 20, half-hour of average depth train, like jogging. You know, thats what you must entrain your circadian rhythms to inform your physique its daytime. And when youve achieved that, you recognize, youve achieved all of the well being advantages, and also you dont actually get any extra well being advantages from doing extra train that day. And after all, the subsequent day, then you definitelyll get advantages from extra train. And, you recognize, in order that was And additionally, the timing mattered. You know, so train within the night isnt helpful, however train within the morning or noon is very helpful. You know, so, why is that, until its via circadian rhythms that were getting the advantages?

And then from, you recognize, a form of a theoretical biology perspective, so, Ive a category at our well being retreats on why circadian rhythms are so necessary. So, its form of like, you recognize, in a pc, your pc chip has a clock, and the clock retains all the hundreds of thousands of transistors on the pc chip coordinated. And our our bodies want that clock as properly, to maintain all of our cells and our molecules coordinated. And, you recognize, should you didnt have that clock, the analogy I take advantage of in our well being retreat, should you think about two movers making an attempt to maneuver a settee, and the couch is simply too heavy. If you dont have a mover at every finish, then its going to fall, and, you recognize, if one mover tried to maneuver it, both he couldnt transfer it or he would scratch the ground, as a result of the opposite finish can be dragging. You know, so that you want the 2 movers collectively, they usually need to be transferring in the identical route, or else you dont transfer it efficiently.

And so, our cells are like that. They need to collaborate, they need to work collectively. But, not like movers, they willt discuss to one another, you recognize, they willt write letters. You know, they want some form of sign that tells them, All right, this is the time to lift your side of the sofa, and this is the time to set it down. And its our circadian rhythms which ship that sign. And thats how the assorted cells of the physique keep coordinated. And if we dont have that coordination, then nothing works proper. Its, the couch doesnt get moved.

You know, in order that was form of the important thing perception. And then I might work again from that and perceive the scientific literature higher, you recognize, so then work again from what are the identified circadian zeitgebers, after which how do you optimize them, you recognize, what life-style decisions do you have to make to optimize them? And I believe we ended up with very highly effective life-style recommendation, which had a big effect and was very useful to our retreat company.

Katie: And I do know theres a lot extra that youve got obtainable in sources, so Ill be certain your ebook and a variety of your work is linked within the present notes for you guys who need to go deeper. I definitely suggest it. And like I stated, I believe it is a nice segue into one other space of experience for you, and the top-of-mind one proper now, which is most cancers analysis. And I do know theres been a variety of press across the thought of most cancers as a metabolic illness, a minimum of, partially. And, sadly, the opposite aspect of this equation is when a few of these elements will not be optimized, we are inclined to see extra ailments like most cancers.

I hope that is okay to say, however that is additionally considerably of a private quest for you. I imagine you misplaced your mom to most cancers while you have been fairly younger. But Id love to listen to you perhaps inform somewhat little bit of that story and what led to this analysis should youre comfy, and likewise speak about whats occurring at Angiex, as a result of Im personally so excited for the actually cutting-edge analysis you guys are doing.

Paul: Yeah, yeah. So, sure. So, I did lose my mom to most cancers. She was identified with most cancers whereas she was pregnant with me. She was solely 22 years outdated on the time, and he or she died once I was 10, at age 33. But really, what led to Angiex was I married my spouse Shou-Ching, and he or she is a molecular biologist and most cancers researcher. And really, on our first date, I had an instinct. I had a thought that this girl can treatment most cancers, however she wants your assist to do it. And for no matter purpose, you recognize, I felt that that was a real thought. And we did find yourself getting married, and I simply form of adopted alongside together with her profession, chipping in, serving to the place I might, and, you recognize, eager about, All right, how is she going to cure cancer, you know, and how is she going to need my help? And it form of grew to become clear that sooner or later, you recognize, she did make a bunch of breakthroughs. And then sooner or later, it simply couldnt be progressed any additional in academia, and wed have to start out an organization. And in order that was what I used to be good at. Kind of my space of experience, entrepreneurship.

And so, we ended up doing that in 2015. So, we launched Angiex, and its been, you recognize, an incredible expertise. So, we had a very good seed investor. Peter Thiel is known for founding PayPal, being the primary investor in Facebook, and has invested in a variety of corporations, and was the primary investor in Angiex. And weve been capable of construct it efficiently, and we now have a lead drug which is extraordinarily thrilling, which provides healing ends in each animal mannequin that weve examined it in, in a single dose. So, we safely utterly eradicate the most cancers.

And, you recognize, so, very thrilling medicine. Its all the time harder to treatment human cancers than to treatment mouse cancers, however were very excited. And so we expect its going to save lots of many, many lives, and it is going to be getting into the clinic early subsequent yr. So, weve finalized the drug. Its being manufactured proper now. And so were very, very enthusiastic about that.

Also beginning to consider subsequent medicine. So, if this one doesnt treatment most cancers, then how are we going to realize it? But its a really thrilling time for Angiex. And its been a variety of enjoyable. You know, I believe weve been blessed as an organization with divine help. You know, Ive been in and round startups for greater than 25 years. And Id say Angiex has had form of the smoothest course ahead, though were doing perhaps probably the most difficult issues a enterprise can do, and beginning with only a few benefits.

You know, so, should you consider You know, we now have three founders. One was an 80-year-old educational who was retiring, and my spouse, who was, you recognize, overseas born, born in Asia, PhD in Australia, you recognize, not likely well-known within the U.S., pursuing analysis that no one else was doing, she couldnt get grants to analysis it in academia, and, you recognize, me, a weight loss plan ebook creator.

And Shou-Ching had beforehand performed a collaboration with Pfizer for 3 years, they usually had spent $10 million engaged on it and taking a very good look, after which determined to surrender. And they gave up largely for inside strategic causes, which I dont assume made a variety of sense. But, you recognize, theyve their strategic judgments, they usually determined to get out of the kind of drug that we have been engaged on, which is named an antibody-drug conjugate. And so they simply gave up on antibody-drug conjugates completely. And, you recognize, so our drug form of fell by the wayside, which was thrilling to me as a result of then, you recognize, we might begin an organization and make it.

And, you recognize, so we did. But, you recognize, that was form of a You know, on the one hand, it was a bonus, so we form of realized so much via Pfizers work. But it was additionally, you recognize, a problem to the entrepreneur. You know, If Pfizer spent $10 million looking on this and thought it wasnt worth carrying forward, why are you, a diet book author, and a relatively junior academic, and an 80-year-old retiree, you know, why are you the people who are going to cure cancer, and prove Pfizer wrong?

And, you recognize, in order that was the place we have been beginning. But we have been capable of construct Angiex efficiently, and now, you recognize, we now have the very best folks on this planet. You know, worldall-star crew of, you recognize, nice folks in drug growth, antibody-drug conjugates, and, you recognize, the very best information anybody has ever seen. So, you recognize, its a tremendously thrilling time.

Katie: Well, and positively, I need to be certain I acknowledge Shou-Chings contribution throughout all of these items were speaking about, as a result of she additionally coauthored Perfect Health Diet with you. Id say, having a molecular biologist and a Harvard astrophysicist entrepreneur in the identical home, Id pay to be a fly on the wall at your dinner-time conversations. But we share a pal and investor in Peter. And I do know he believes very, very strongly on this work. I do know I learn via Im additionally an investor, in full transparency, in Angiex. Its definitely the primary pharmaceutical Ive ever invested in and even thought of investing in, as a result of I used to be capable of form of delve into the analysis and ask questions.

For you, I do know Ive learn via a variety of the science of it, however I do know youre additionally superb at explaining. I do know this may be very science-y and high-level, however are you able to form of stroll us via, I do know theres some limitations, however as a lot as youre in a position, the distinction and form of what units this aside, and what makes it so thrilling?

Paul: Yeah. So, were particular as a result of, A, we now have very particular supply to tumors. And we ship in two locations. We ship it to the tumor cells and we ship to the endothelial cells of the tumor blood vessels. And the particular elements of our supply. First of all, we get supply on to the nucleus of all of these cells. And thats distinctive. No different drug will get to go to the nucleus. So we now have whats referred to as an antibody-drug conjugate. Our antibodies deal with the supply facet. They get to the tumor, they get into the vascular endothelial cells and the tumor cells of the tumor, and into the nucleus of these cells, after which they drop off a chemotherapeutic payload. So were principally taking, you recognize, chemotherapy, the identical form of chemotherapies folks take systemically, the place they go to each cell in your physique, and trigger a number of illness together with tackling the tumor, and we simply ship them very particularly to the tumor, into these two cell sorts. And these are the one cells we allow them to go to.

And, you recognize, so, the miraculous factor is we get this nuclear supply. And we will get great therapeutic margin, you recognize, which means security. The margin between the place were efficient at regressing the tumor and the place were protected, to the remainder of the physique, as a result of were so selective for the tumor, and since our medicine that do go to the tumor, they usually go proper to the nucleus, theyve very excessive efficiency there. And then after they depart, they get excreted. So weve designed the chemotherapy in order that it gainedt go into another cell of the physique. So, all of that antibody supply selectivity is preserved.

So we get that nice supply, after which we get our nice efficiency. And we didnt know we might be fairly this potent, however we get healing outcomes. And the reason being that the concentrating on of the vascular endothelium results in the demise of each tumor cell inside the tumor, as a result of all the blood vessels inside the tumor are killed, and all of the cells lose their blood provide, they usually principally starve and die. And the one tumor cells that escape which are people who invade or metastasize, to get away from the tumor. And it seems that with a purpose to invade or metastasize, tumor cells seem to want to activate the mechanism that our antibodies exploit. So, our antibodies are like hobos hopping on a freight prepare, and the freight prepare is a freight prepare that helps vascular progress and helps invasion and metastasis. And should you dont activate this freight prepare, then the tumor cell cant invade or metastasize. But should you do flip it on, then our drug will kill the tumor cell.

And so, what we present in these animal fashions is we kill each tumor cell that doesnt invade or metastasize, we kill that via the vascular concentrating on. And everybody that does, we kill via direct tumor cell killing. And so so long as we will dose our antibodies excessive sufficient, we get healing outcomes. And a variety of the work that we did was determining what we would have liked to do to have the ability to dose our antibodies excessive sufficient, and, you recognize, form of tuning all of the parameters of the drug, and in order that we get these healing ends in folks. And, you recognize, so, we expect weve performed a extremely good job, and, you recognize, we willt wait to see the way it does.

Katie: Can you discuss somewhat bit about form of the specifics of the preliminary trials that you just guys have seen? I do know theyve simply been animal trials up to now. And what you, form of, anticipate as a runway? Of course, issues can all the time go in their very own route, however, like, what you guys expect to see at this level?

Paul: Yeah. So, what well be doing subsequent yr is whats referred to as the dose escalation. So, the regulators make you begin at a low dose, that you recognize is protected. And then you definitely work your method as much as larger doses, and with the aim of reaching efficacy earlier than you attain a restrict on security. And with standard medicine, usually, you dont anticipate that theyll be efficacious in a single dose, you recognize, so that you simply elevate the dose till it begins turning into unsafe. And then you definitely say, All right, well, dose just below that. And well give a dose and well let people recover from that dose. Then well give another dose, and another dose, and another dose. And well keep dosing until they cant take it anymore. And in order thats the way it usually works.

In our case, you recognize, hopefully, well get healing ends in one dose, you recognize, like we do in animals. So, well see. And so, were going to start out You know, well in all probability deal with our first affected person doubtlessly April subsequent yr. We ought to begin seeing responses. So, were not essentially anticipating within the first few sufferers to get a response, as a result of the dose will likely be so low. But itll be very protected at these doses. And then, you recognize, we must always begin seeing responses, you recognize, perhaps round October subsequent yr. And in order thatll be very, very thrilling. And we must always know the final word dose that well use to deal with sufferers by the top of the yr. You know, so, by December. And then as soon as we all know the appropriate dose, you recognize, after which we will do whats referred to as an growth and begin treating extra sufferers.

And in order thatll be very, very thrilling. And well in all probability begin with pancreatic most cancers, triple-negative breast most cancers, after which shortly transfer on to ovarian most cancers, liver most cancers, lung most cancers, abdomen, esophageal, head and neck. You know, doubtlessly cervical, renal, different cancers. So, we will deal with all strong cancers, basically. And, you recognize, well see.

And so the opposite factor were discovering is that our drug prompts the immune system towards cancers very successfully. So, presently, the one healing medicine towards most cancers are medicine referred to as checkpoint inhibitors which assist to activate the immune system towards the most cancers. And they obtain healing ends in about 5% of cancers. And we now have the potential to extend that to 100%. So, you recognize, we principally potentiate checkpoint inhibitors towards each most cancers. So, its thrilling. And, you recognize, so, the combos, you recognize, so, if we dont treatment most cancers as a monotherapy, wed treatment it as a mixture with different medicine. So

Katie: I misplaced a detailed member of the family to pancreatic most cancers, so it makes me actually excited that you just guys are seeing such unbelievable outcomes on this, and I believe another excuse I used to be so excited to have the ability to make investments, and why I by no means, once more, by no means thought Id put money into a pharmaceutical drug, and was so excited to have the ability to achieve this, is figuring out your background and Shou-Chings background in understanding all the opposite elements of well being as properly. And Id guess lots of people listening, many people got here into the world of pure well being and perhaps have a form of notion of pharmaceutical medicine thats unfavourable. And I believe thats warranted in lots of circumstances. I believe weve seen that play out within the medical trade fairly a bit.

But Im curious to listen to your tackle extra of an built-in strategy to most cancers, and because of this I used to be so excited that you just guys have been those advancing this. Maybe form of high-level, what do you consider pure approaches versus pharmaceutical, and extra aptly, what about them collectively?

Paul: Yeah, they need to be built-in. So, undoubtedly, circadian rhythm entrainment. Very, essential for most cancers prevention and for activation of immunity towards the cancers. And really, you recognize, there are some circumstances of spontaneous remission of cancers. And virtually invariably, the issues that led to the most cancers remitting is that if anyone determined, Oh, Im going to quit my job and Im going to go off and hike in the national parks for the rest of my life. And, you recognize, so that they spent three or 4 months, you recognize, climbing within the nationwide park, so that theyre dwelling, you recognize, actually, a Paleo life-style, and getting a variety of train and sunshine. And then they arrive again and their most cancers is gone. And, you recognize, so, the circadian rhythm entrainment could be very, essential.

Weve had lots of people on our weight loss plan with most cancers have undergone chemotherapy and tolerated it extraordinarily properly. You know, so, undoubtedly being well-nourished lets you tolerate toxins and poisons a lot, significantly better. You know, youll detoxify them, excrete them, and, you recognize, do so much higher, and really possible reside fairly a bit longer. You know, in order thats been our expertise with our readers whove reported their experiences with most cancers.

Our drug, you recognize, it ought to work properly for everybody. But, you recognize, I believe the higher youre treating the conventional components of your physique, you recognize, the higher theyll be capable of take care of any most cancers remedy. So, you recognize, I believe, you recognize, we do want the medicine to eliminate the most cancers, however you may help that by selling good immune perform. So, your immune system is the a method that you need to attempt to treatment the most cancers. But then you can too defend the remainder of your physique from the most cancers and the most cancers medicine, and, you recognize, allow you to tolerate the most cancers somewhat bit higher.

Katie: Its so thrilling. I do know, like I stated, its high-level and considerably science-y, however Im actually personally excited for what the longer term holds for this. I do know its no secret, Id guess everybody listening has somebody of their lives who has been affected by most cancers sooner or later. And I really like, like I stated, that you just guys convey the background information of metabolic well being into this superb analysis information. And Im excited to be concerned and to be stored updated. Well need to do updates as issues turn into extra obtainable and hopefully, as they get to market, and will help folks actually, actually quickly.

And as we get to the top of the interview, a couple of questions I like to ask, and Im so excited in your solutions on. The first being, if there are another form of issues folks dont know or perceive about these areas of experience that weve touched on?

Paul: Yeah. So, I imply, I suppose what Id say, Ive simply been, in some ways form of led via my life, you recognize, simply making an attempt to pursue You know, I used to be a scientist. I nonetheless consider myself as a scientist. And I grew to become an entrepreneur. You know, partly, that was as a result of, you recognize, I used to be uninterested in different issues and that appeared like probably the most, you recognize, thrilling. You know, and as soon as I did it within the Nineties, with an web startup, I had a variety of enjoyable. You know, it was, you recognize, probably the most thrilling factor. And I believe, of, you recognize, form of, science and entrepreneurship equally. You know, that in science, you recognize, its motivated by a love of reality. Youre searching for the reality and also youre making an attempt to assemble theories that are form of networks of concepts, and, you recognize, make all of them match collectively and work rather well collectively. And in entrepreneurship, its form of the identical factor besides as an alternative of loving concepts or truths, youre loving folks. And youre making an attempt to place networks of individuals collectively that actually match collectively properly, and, you recognize, which are very fruitful.

And thats been, you recognize, form of, great enjoyable for me, you recognize, so I form of all the time considered myself as, you recognize, pursuing love, pursuing reality. And, you recognize, I suppose that comes from non secular religion. You know, form of, a Christian upbringing and Christian religion. So, you recognize, were commanded to pursue love, pursue reality. And then, you recognize, so, should youre pursuing it, I suppose Id say Ive simply form of You know, issues have form of fallen into my lap. You know, form of, you recognize, my spouse got here to me, and it was only a matter of serving to my spouse, proper? You know, so I havent essentially performed something particular besides, you recognize, tried to constantly pursue reality via science. And, you recognize, placing collectively, you recognize, loving networks of individuals via entrepreneurship. And simply, you recognize, tried to have the religion and the braveness that if, you recognize, you pursue these items, that issues will work out. And thus far, a minimum of, theyve. You know, we havent been kicked out of our house and, you recognize, ravenous to demise within the gutter but, so

Katie: I really like that. Thats stunning. And Ive a observe in my present notes that you just examine 1,000 novels earlier in your life, which makes you one among in all probability probably the most well-read folks Ive ever talked to. But youre not as a lot into novels now. But it goes to my subsequent query which is, if theres a ebook or a variety of books which have had a extremely profound influence in your life? And in that case, what theyre and why?

Paul: Yeah. So, properly, the Bible, definitely, and the gospels. So, you recognize, like I stated, Im non secular. And Ive form of, you recognize, tried to form my life in a, you recognize, loving and truth-seeking method. And so, Ive had common recurrence to that and simply evaluate my life challenges, life issues with commandments from Jesus, and making an attempt to determine what can be the appropriate course. So, that was one thing.

So, early in my profession, early in my life, really, as a teen, I acquired curious about economics. And I actually wished to unravel the issue of I actually felt like, you recognize, within the bodily sciences, we made a transition from, like, alchemy to chemistry, astrology to astrophysics. From, you recognize, form of pseudoscience to actual science. And I felt just like the social sciences had by no means achieved that, and that it might be, you recognize, form of like a worthy enterprise to strive to determine how to do this. And so I acquired , as a teen, in economics. And so the good influences on me in that have been Friedrich Hayek. His writings, his papers, and books had a giant affect on me by, you recognize, form of posing the issue with economics in a really clear method. You know, so I knew precisely what the issue with present economics was. But I didnt know what the answer was till I got here throughout the work of Ronald Coase, who gained the Nobel prize about 1990. And that confirmed, I believe, that the trail to an answer and it gave me some concepts, you recognize, fruitful concepts. So it was form of like, you recognize, my equal in economics of coming throughout, you recognize, Art De Vany and the Paleo weight loss plan.

And, you recognize, what he confirmed me is that with a purpose to discover the trail ahead, I actually needed to perceive entrepreneurship. And wanting to grasp entrepreneurship was a giant a part of my motivation for leaving academia and leaving physics, the place I had a safe however boring job, with a purpose to, you recognize, take a dangerous however attention-grabbing job in, you recognize, beginning a software program firm.

And like I stated, I simply liked that, in order that had a big effect. And I realized so much. And Ive considered myself as an entrepreneur ever since. And then once I realized about Paleo, then I wasnt afraid to say, Oh, you know, I can write a book, start a health retreat, you know, do whatever. You know, the key thing is to figure out how to be healthy. You know, and that wont be wasted energy. And if I can actually figure out how to make people healthy, then I can earn a living helping people to be healthy. So, you recognize, I wasnt, having some entrepreneurial expertise, I wasnt afraid to go pursue, and to go do the science of pure well being.

You know, after which my spouse was busy determining tips on how to treatment most cancers. And, you recognize, so I used to be following alongside and, you recognize, so then I might say, Oh, well. If you get to the point where the way forward is to start a company, then Ill get a company started and we can raise money, and actually make a drug, and prove your ideas.

And, you recognize, in order that was the course of my life. And now Ive forgotten what query I used to be making an attempt to reply. But, you recognize, it was You know, so Ive simply form of You know, it could have been one thing what books have been influential? You know, so I used to be form of following what I felt like have been the instructions, you recognize, to try to pursue love and reality. And, you recognize, simply do it faithfully, and, you recognize, comply with some concepts alongside the best way. And undoubtedly, all these novels I learn, they have been useful in eager about folks, in eager about myself, you recognize, whats necessary. You know, I believe one of many key issues in life is simply to determine, you recognize, whats your life for? You know, were all buying and selling 80 years of time for one thing. You know, and what do you need to commerce your life for? You know, whats the pearl of nice value that you justre going to commerce these 80 years for? And, you recognize, so, everybody has to make that commerce. Youre not allowed to maintain these 80 years and, you recognize, grasp on to them. You need to spend them. And, you recognize, so its a query of what youre going to spend them on.

And I suppose I really feel Ive been blessed. Ive been capable of, you recognize, spend my years on issues I loved, that have been a variety of enjoyable and that have been fulfilling. And, you recognize, so, if I had any recommendation from books that have been You know, and simply, form of pursue your pursuits, attempt to do whats proper, and have religion, have braveness.

Katie: Well, on that, I believe you mayve already answered my final query intuitively. But another parting recommendation for the listeners right this moment? Im grateful for you and for Shou-Ching and the work that you justre doing. But any parting recommendation for everybody right this moment?

Paul: Yeah. I believe Id say thats, you recognize, form of the lesson of my life is, you recognize, love reality, love folks. Id say, you recognize, there are various methods to do this. You know, you may love reality by being a instructor in a kindergarten and, you recognize, train youngsters tips on how to tie their shoe laces. But, you recognize, and thats a present, and, you recognize, instructing is a technique to go alongside the truths that different folks have realized.

For me, I felt like I used to be pretty proficient, and so I had an obligation to attempt to pursue reality in probably the most tough method, via science, and to pursue love within the harder method, you recognize? So you can be taught to be a physician and to, you recognize, deal with folks within the standard method, you recognize, with present information. You know, and thats the virtuous factor, very like instructing. But, you recognize, should you can uncover a fair higher method to enhance folkss well being, thats even higher. So Ive, you recognize, form of felt like, you recognize, I used to be proficient sufficient that I ought to pursue probably the most tough paths. You know, should youre going to do tough issues, then theres a threat of failure, and also youre certain to be afraid, perhaps terrified, you recognize? You know, so that you want religion, you want braveness. And so, you recognize, to me, these are an important issues.

Katie: I believe thats an ideal place to wrap up. Ive a lot hope and pleasure for the work that you just guys are doing. Thanks for explaining it right this moment. Thank you in your time. And please inform Shou-Ching thanks and hello from us as properly.

Paul: Yeah. Im trying ahead to coming again and telling you ways our drug is doing.

Katie: You are all the time welcome. And due to all of you guys for listening. And talking of time and a restricted quantity, for sharing your Most worthy useful resource, your time, with us, and your vitality and a spotlight right this moment, I do know that were each so grateful that you just have been right here, and I hope that youll be part of me once more on the subsequent episode of The Wellness Mama Podcast.

If youre having fun with these interviews, would you please take two minutes to depart a score or evaluation on iTunes for me? Doing this helps extra folks to search out the podcast, which implies much more mothers and households may gain advantage from the knowledge. I actually admire your time, and thanks as all the time for listening.

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Paul Jaminet on the Perfect Health Diet, Carbs, and Cancer Research - TIDEWATER - TideWater Latest News

Oct 16

How to practice mindful eating, the useful tool for every diet – KTBS

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You gobbled down your lunch while scrolling through your social media or watching your favorite show, and now you feel bloated and unsure of what your food even tasted like. Or maybe you feel guilty for eating leftover chocolate cake straight out of the fridge.

These behaviors and mindsets contrast with mindful eating, which means using all your physical and emotional senses to experience and enjoy the food choices you make without judgment, said Lilian Cheung, a lecturer and director of health promotion and communication in the nutrition department at Harvard T.H. Chan School of Public Health, via email.

It "stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions," Cheung said. "Mindfulness is an intentional focus on one's thoughts, emotions, and physical sensations in the present moment."

Mindful eating and intuitive eating philosophies overlap, but they differ in some key ways. While mindful eating is about being present to experience your food as you eat it, intuitive eating focuses more on improving one's relationship with food and body image by rejecting external rigid diet messaging.

Whether one method is better than the other depends on individuals' needs, said Lisa Young, an adjunct professor of nutrition at New York University, nutritionist in private practice and author of "Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time."

Mindful eating fits with all types of counseling and strategies for eating, weight and health. "It's more user-friendly for a larger audience because it's a tool that can be incorporated into a lot of different methods," Young said.

These experts cautioned that mindful eating isn't a panacea for food- or health-related issues, but small studies have suggested some benefits of the practice, largely based on its meditative aspects and abilities to help people distinguish physical hunger cues from emotional hunger. Some people have experienced weight loss or stability, anxiety and stress reduction, normalized eating habits, and relief from irritable bowel syndrome and gastrointestinal symptoms, Young said.

If you want to try mindful eating, here's what else you should know about getting started and potential hurdles.

The goal of mindful eating is to become more in tune with all your senses -- sight, smell, hearing, taste and feeling -- and thoughts during your eating experiences without distraction, said Teresa T. Fung, a professor and director of the Didactic Program in Dietetics at Simmons University in Boston, and adjunct professor of nutrition at Harvard T.H. Chan School of Public Health.

"When I'm going to eat breakfast, I'm not going to be holding my iPad and reading today's news. I'm not checking my email on that. I'll just sit in a quiet place -- it could be a couch. I don't have to sit at the dining room table," Fung explained.

Fung walked CNN through her morning coffee experience: She would pay attention to the sound of her coffee brewing, then the scent. She would notice the color of her drink, its balance between cream and coffee. Then she can focus on whether the coffee itself feels as warm in her mouth as the mug does in her hands, or the liquid's texture. As she sips, she could mentally note the flavors.

Gratitude is both an aspect and potential outcome of mindful eating. Heightening your awareness beyond yourself while eating, you could also think of "where the food came from, expressing gratitude for the environmental elements and individuals involved in the food's journey to the plate," said Cheung, the editorial director of The Nutrition Source, the Harvard T.H. Chan School of Public Health nutrition department's online resource for science-based guidance for healthy living.

You might be used to using your phone, watching television or reading while eating, but you can break the habit by gradually cutting out mealtime distractions. "If you eat dinner while watching TV most nights of the week, can you start by reserving Sunday night to eat mindfully? Then Monday, and so on?" Cheung said.

The same goes for those who have a busy schedule that complicates being able to solely focus on eating. Just try to practice mindful eating as much as you can -- whether that's for five minutes during lunchtime or during each meal and snack, doing what you can is better than nothing at all, these experts said.

If you feel impatient or the urge to grab your phone while eating, that's OK, Cheung said. Just notice those feelings, take a few deep breaths, and return your attention to your meal. Take small bites and chew thoroughly, too. If you eat slowly, you're more likely to recognize when you're satisfied -- rather than stuffed -- and can stop eating.

"Sharing a meal or eating alongside others is certainly encouraged," Cheung said, and mindful eating "doesn't have to mean consuming your food in silence. Rather, aim to set aside a few minutes at the start of the meal: Smile to your peers, express your gratitude for the food and the company of others, and try the first few bites without talking to focus on the eating experience."

Once you have been mindfully eating for a while, the mindset can apply to other areas of your life. "It can apply to mindful living and doing one thing at a time," Fung said. "I'm going to check my emails now; I'm going to watch TV later. So often, we're doing so many things at the same time that we're multitasking, and we're not paying attention to anything."

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Oct 16

Keto might be more popular, but is intermittent fasting a better diet? Here’s what to know – Courier Journal

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Bryant Stamford| Special to Courier Journal

Recently I emphasized that a major benefit of a keto diet,a very low-carb, very high-in-fat diet,is avoiding garbage carbs. That is one key to success. In other words, and this is a critical point that is largely misunderstood, consuming lots of fat is not, in and of itself, a good thing. Gorging on fat does not in some mysterious way promote health and help you lose weight. On the contrary, if you consume lots of saturated fat, which typically is the case on a keto diet, you open yourself to a host of health risks.

OK, so why consume all that fat? It is a means to an end, and the end is producing ketones an alternative fuel that is made in your liver when there is not enough glucose (sugar) for energy.As discussed last week, ketones provide a way of burning off fat while dieting, which is exactly what you want to do.

You may like: What is the keto diet? Why it works for some but may not be right for you

This raises an interesting question. Is there a way to produce ketones without consuming outrageous quantities of fat? In other words, is there a better way, a healthier way to go keto than a keto diet? The answer is yes, with intermittent fasting.

The key to intermittent fastingis when you eat, rather than an emphasis on what you eat, which is the basis of the keto diet. Intermittent fastingemphasizes prolonged periods of fasting in which you consume nothing other than water, black coffee or unsweetened tea no juice, etc.

How long should you fast? That depends on the approach you choose. One approach is to fast for 24 to 36 hours periodically, like one day per week. Another approach is to fast each day for 14 to 20 hours. The longer the fast, the greater the impact to create ketones and reap other benefits.

You may like: Did you gain the COVID 19? Intermittent fasting could help you shed those pandemic pounds

When COVID-19 hit big time last year, I noticed so many folks gaining weight almost immediately from the lockdowns. In response, I decided to go in the opposite direction. I had been dabbling with intermittent fastinghere and there, but not taking it too seriously. So, I set two goals.

One was reducing my body weight back to what it was in high school (190 pounds), a loss of about 12 pounds. The second goal was getting rid of stubborn fat from my waistline and hip area (love handles). This is something I have been working at for years, but my healthy diet and copious amounts of exercise were not enough.

I had concluded that age was my enemy, and despite hours of cardio exercise and resistance training each week, combined with all kinds of sit-ups, crunches, leg lifts, planks, etc., fat on my waistline never budged.

I have long been a believer in eating when Im hungry, rather than eating according to a schedule. This means that skipping breakfast or lunch was no big deal for me, and I began the intermittent fastingprocess by fasting 18 hours each day, eating everything (meals and snacks) in a six-hour window from about 4-10 p.m.

This worked well and although I had not decreased my food intake, my weight began to drop. Seeing this initial success over the first few months, I decided to take the next step and increase my fasting time to 20 hours each day, and at times 22 hours a day, eating no earlier than 6 p.m.Thats when things really began to happen.

Ironically, I had to consciously emphasize eating more and more, because I didnt want any changes that occurred to be due to simply eating less. Although I ate more, my bodyweight dropped, and the fat on my waistline dwindled to the point where my old six-pack resurfaced and my love handles disappeared. Anita, my wife, was concerned that I was getting too thin and constantly urged me to eat more, which I happily agreed to do to stay at 190 pounds.

You may like: 'My health was off the rails and I knew it': How intermittent fasting changed everything

So, what is a typical day of eating for me? In brief, I envision what I normally would have had for breakfast and lunch, plus snacks (power bars, nuts, etc.), and consume these after my first meal of the day at 6 p.m.I drink black coffee periodically throughout the day, which satisfies me comfortably until my dinner.

And, let me add, if I feel like cheating at night with a treat like a hot-fudge sundae, I dont hesitate.

In addition, my workouts are great, with no loss of energy, even though I am fasted for many hours prior to working out.

When you fast you produce ketones, and you also increase the production of human growth hormone. This is important, because beginning around the age of 30, there is a progressive decline in HGH, and in my 70s, I assume my HGH level was very low before intermittent fasting.

HGH helps increase muscle and bone mass while decreasing body fat. These potential benefits really captured my attention, because in recent years, despite intense workouts, my muscle mass was declining. But with intermittent fasting, I have been able to reclaim some muscle mass and strength, while slashing body fat and revealing my former six-pack, and I think HGH is a key factor.

Intermittent fastingworks better than any dietary approach I have attempted or recommended, and it offers several advantages over the typical keto diet. Its contrary to a lifetime habit of eating throughout the day and it takes lots of discipline and commitment, especially at first, but once you are in the groove, it becomes second nature.

A note of caution. Start easy, like a 14 hour fast, eating between, say, noon and 10 p.m. or whatever time frame fits best for you, then build gradually from there. If you have a medical condition, be sure to check first with your doctor before proceeding. Also, if you are on certain medications that have to be taken with food and at certain times, intermittent fastingprobably will not work for you.

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

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Keto might be more popular, but is intermittent fasting a better diet? Here's what to know - Courier Journal

Oct 16

Is the ‘diet’ in diet drinks a ‘false promise?’ Here’s what one study suggests. – The Daily Briefing

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The artificial sweeteners used in diet drinks may stimulate the appetite and cause increased cravingsespecially for women and people with obesity, according to a study published in JAMA Network Open.

Want to help your patients lose weight? 3 reasons why commercial diet programs alone won't cut it.

For the study, researchers conducted a randomized crossover trial involving 74 participants over the course of three visits to determine if higher BMI and female sex are associated with increased brain reward activity or hunger response.

All participants were right-handed, nonsmokers, non-dieters, not taking medication, had a stable body weight for at least three months, and had no history of eating disorders, illicit drug use, or medical diagnoses. In addition, 58% of study participants were women. The average age of participants was 23.40 years old, and the BMI range was 19.18-40.27.

Notably, according to the study, most previous research on diet soda has focused mainly on males and people of normal weight.

As part of the randomized crossover design, participants consumed drinks containing sucrose, sucralose, or water. Then, the researchers measured the participants' responses to diet soda three ways, including:

According toKatie Page, a physician specializing in obesity at the University of Southern California and co-author of the study, the results showed that "females and people with obesity had greater brain reward activity" after they consumed the artificial sweetener.

Both females and people with obesity also experienced a reduction in the hormone that inhibits appetiteand they consumed more food after they had drinks with artificial sweeteners, compared with after they had drinks with sugar.

In comparison, male participants and people of healthy weight didn't experience an increase in brain reward activity or hunger response, which the researchers said suggests they aren't affected in the same way.

"I think what was most surprising was the impact of body weight and biological sex," Page said. "They were very important factors in the way that the brain responded to the artificial sweetener."

While some previous studies have shown benefits of artificially sweetened beverages, long-term research suggests that diet soda consumption islinked to increased weight gainand experts said the latest study should shed some light on this "false promise," NPR's "Shots" reports.

"This study offers some clues as to why," Laura Schmidt, a professor of health policy at the University of California, San Francisco, said. "Artificial sweeteners could be priming the brains of people with obesity to crave high-calorie foods," thereby disadvantaging people who may benefit most from a lower-calorie diet.

According to NPR's "Shots," one hypothesis as to why this disconnect occurs posits that the body may be confused by artificial sweeteners, making it believe sugar is coming.

As Susan Swithers, a behavioral scientist at Purdue University who was not involved in the study, put it, we're "supposed to get sugar after something tastes sweet. [Our bodies have] been conditioned to that." As a result, when we consume artificial sweeteners and the sugar never comes, our body's anticipatory responses are confusedwhich could throw off our ability to efficiently metabolize sugar that we consume later.

If this consistently happens to individuals who drink diet soda, it could increase the risk of Type 2 diabetes because when blood sugar rises, so does the body's insulin levels, Swithers added. "So what you're doing is you are kind of pushing the system harder," she said.

Given the results from this new research, Schmidt suggested, "People with obesity might want to completely avoid diet sodas for a couple of weeks to see if this helps to reduce cravings for high-calorie foods." (Aubrey, "Shots," NPR, 10/7; Yunker et al., JAMA Network Open, 9/28)

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Is the 'diet' in diet drinks a 'false promise?' Here's what one study suggests. - The Daily Briefing

Oct 16

Celebrating 50 years of ‘Diet for a Small Planet’ with Frances Moore Lapp and daughter Anna Lapp – Here And Now

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Vegetarian and vegan options are standard on restaurant menus these days. But that wasnt the case decades ago.

One book sits at the center of generational change in food and eating: Frances Moore Lapp's "Diet for a Small Planet." First published in 1971, the book argues that a plant-centered approach promotes healthy people and a healthier planet.

Since then, Diet for a Small Planet has sold 3.5 million copies and gone through 10th and 20th-anniversary editions. For the new 50th anniversary version, Moore Lapps daughter, Anna Lapp, brought the original recipes into the 21st century.

For Moore Lapp, the recipes are central to the book.

The book is an invitation to enjoy, to experiment, to be healthier, to really excite people about this way of eating, Moore Lapp says, and not thinking of it as giving up, but as embracing.

The book includes tasty, filling recipes like Frankies Feijoada, which Lapp only slightly tweaked. Some updated recipes now include butter instead of margarine or omit 70s ingredients like soy grits.

A lot of the refresh of the recipes was really looking at all that we've learned about nutrition and plant-centered eating, and bringing in a lot more fresh ingredients, Lapp says.

The notion that people cant get enough protein from eating plant-based diets is a myth one Lapp says her mother has battled for 50 years. Now, Lapp feels like more people understand that plant foods can provide ample protein.

Michael Pollan, the author of The Omnivore's Dilemma, calls "Diet for a Small Planet one of the most visionary books of the last 50 years. Many of these ideas went from counterculture in 1971 to mainstream in 2021.

In the original edition of the book, Moore Lapp argued that the food choices individuals and nations make from how public money is invested to what celebrated chefs cook have ramifications for individuals and the planet, her daughter says.

As time goes on, Lapp says more people understand Pollans famous quote: Eat food, mostly plants, not too much.

What we eat is a political act, she says, and these choices we make about our food as individuals and societies have such global implications."

The realization that shes not powerless woke Moore Lapp up, she says.

I believe that every human being needs to feel that we have power, that we're not powerless, and that our acts have meaning and that we're connected to others in that meaning, she says. What better way to experience that than through food?

Moore Lapp says she was shocked when she first learned about the incredible waste built into the grain-fed, meat-centric diet.

Livestock takes up 80% of the planets agricultural land but only accounts for 18% of the calories people consume. And in the Amazon rainforest, 80% of deforestation is due to livestock.

This grain-fed, meat-centric diet was driven by this very simple mechanism of what I call a one rule marketplace that only returns wealth to the wealthy, Moore Lapp says. And so it drove this system that made no sense in terms of our health or people being able to eat or maintaining the agricultural richness.

The decisions people make every day can help awaken others and start a conversation around these important issues, she says.

Americans can afford meat in a way many poor people around the world cant. But with consumers in the U.S. eating more meat per capita than any other country in the world, this unhealthy diet is killing us, Moore Lapp says.

Indigenous diets, however, have focused on plants for generations. Moore Lapp encourages all Americans to value these traditions. And the combination of legumes and grains can be found throughout the world, she says.

Moore Lapp hopes that as Americans continue to amass wealth, the idea of meat consumption as a status simply will end. Its a necessary shift to decrease the up to 37% of greenhouse gas emissions that come from the food system, she says.

I read this wonderful estimate in a peer-reviewed journal saying that as we turn to a plant-centered diet, it would be the equivalent of taking all the cars and trucks and even planes and boats out of the way in terms of saving greenhouse gas emissions, she says. That's the kind of impact it could have.

For people starting to shift to a plant-based diet, Lapp recommends trying Anthonys Leek, Shiitake, and Miso Butter "Casserole and Soy-Pickled Peppers. Her favorite recipe in the book, this pasta dish combines an unexpected array of flavors. And Moore Lapp says to try the Walnut Cheddar Loaf, which she fondly remembers cooking with her daughter for Thanksgiving when Lapp lived in Brooklyn.

Emiko Tamagawaproduced and edited this interview for broadcast withTodd Mundt.Allison Haganadapted it for the web.

Frankies Feijoada

6 servings

This recipe was one of the favorites from the first edition, with updates from a Brazilian friend for the 20th anniversary edition.

Heat the oil in a large pot and saut the onion, garlic, scallions, green pepper, and tomato until the onion is translucent. Add the beans, stock, bay leaf, vinegar, celery, sweet potato, and salt. Bring to a boil, reduce the heat, and simmer, covered, for 20 minutes.

Mash some of the beans in the pot to thicken the mixture and continue cooking for 5 more minutes. Remove the bay leaf and top with chopped cilantro and orange slices. Enjoy with rice and greens.

Anthonys Leek, Shiitake, and Miso Butter "Casserole and Soy-Pickled Peppers

4 to 6 servings

This is a comfort food mash-up of Honk Kong noodles and leek chowder that plays to the strength of the angel hair-like pasta, fideo. The final result is a savory umami bomb. The Soy-Picked Serrano Peppers (recipe follows) provide a good counterpoint. If youre serving it with the peppers, start those pickling before you begin making the pasta dish. Anthony Myint

Clean the leek thoroughly and reserve the tough greens for stock or other use. Cut the tender interior lengthwise into quarters, then slice finely crosswise and place in a microwave-safe bowl. But the butter into small pieces, toss it with the leeks and a generous pinch of salt, microwave for 30 to 60 seconds until the butter is melted and the leeks are completely relaced. Add more time as needed. Meanwhile, bring a large pot of salted water to a boil.

Remove the shiitake stems. (You can reserve them for stock as well). Slice the shiitake caps into thin strips. Heat a large pan large enough to eventually toss all the pasta on medium-high heat, spoon 4 or more tablespoons of the butter from the melted leeks into the pan, and salt generously. Saut the shiitakes until golden brown, about 6 minutes, tossing occasionally.

In a small pan, melt a bit more butter, about a tablespoon, and add the shallots, frying them until golden brown and crispy, 2 to 4 minutes. Set aside.

Wash, drain, and cut the spinach into - inch-wide strips.

Add the leeks, butter, and miso to the large pan with the shiitakes and break up any miso clumps. Add the half-and-half and chopped spinach and simmer until spinach has just softened, 1 to 2 minutes. Turn off the heat.

Meanwhile, boil the pasta until just cooked, approximately 2 minutes. Drain, reserving about a half cup of the pasta water, add the pasta to the large pan, and toss and fold to incorporate. The result should be a slippery and savory pasta. Add salt to take and another generous splash of half-and-half or reserved pasta water right before serving to ensure slipperiness. Garnish with cilantro and the crispy shallots and serve with soy-pickled peppers.

Soy-Pickled Serrano Peppers

Halve the peppers lengthwise, remove the stem and seeds, and thinly slice them crosswise. In a small bowl, combine them with the soy sauce. These soy-picked peppers are a great complement to the mild leek pasta. Theyre also delicious atop tacos and sandwiches.

Walnut Cheddar Loaf

1 loaf, about 6 servings

This vegetarian version of meat loaf is especially nice served with whole walnuts sprinkled on top.

Preheat the oven to 350F. Heat the oil in a pan and saut the onion until translucent. Mix the onion with the remaining ingredients in a bowl and put the picture in an oiled 9 x 5 inch loaf pan, smoothing the top. Bake for 30 minutes, or until edges are browned. Allow to cool and cut into slices.

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Celebrating 50 years of ‘Diet for a Small Planet’ with Frances Moore Lapp and daughter Anna Lapp – Here And Now

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