Dietary Week Quotes

Dear Mr. Duke, As requested, here is an inventory of the animals in my care: *Bixby, a two-legged terrier. *Marigold, a nanny goat of unimpeachable character, who is definitely not breeding. *Angus, a three-year-old Highland steer. *Regan, Goneril, and Cordelia- laying hens. *Delilah, a parrot. *Hubert, an otter. *Freya, a hedgehog. *Thirteen kittens of varying colors and dispositions. Gabe leafed through the report in disbelief. It went on for pages. She'd given not only the names, breeds, and ages of every misbegotten creature, but she'd appended a chart of temperaments, sleeping schedules, preferred bedding, and a list of dietary requirements that would beggar a moderately successful tradesman. Along with the expected hay, alfalfa, corn, and seed, the animals required several pounds of mince weekly, daily pints of fresh cream, and an ungodly number of sardines. The steer and thee goat, she insisted, must go to the same loving home. Apparently they were tightly bonded, whatever that meant, and refused to eat of parted. The laying hens did not actually lay with any regularity. Their previous owners had grown frustrated with this paltry production, and thus they had come into Her Ladyship's care. And the lucky bastard who accepted a ten-year-old hedgehog? Well, he must not only provide a steady supply of mealworms, but remain ever mindful of certain "traumatic experiences in her youth.

when people limit their eating window to ten hours and make no other dietary changes, they see reductions in inflammation levels, triglyceride levels, and cancer risk, along with improvements in sleep within weeks.

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

controlling insulin levels adequately such that serum insulin levels remain low. In this way, hormone-sensitive lipase is easier to activate, making mobilized bodyfat the body’s primary energy source preferentially over other sources. This state can be achieved through a diet that is relatively restricted in carbohydrates, but one will have more dietary latitude if, in concert with going easy on the carbohydrates, one engages in the performance of high-intensity exercise.

SUPPLEMENTS FOR LONGEVITY ReMag: (Picometer-ionic)150 mg 2–3 times a day and/or Magnesium citrate: 300 mg two times per day Magnesium oil applied to the skin (don’t rub in), 10–20 sprays per day (each spray carries about 20 mg of magnesium). Calcium: dietary and/or bone broth, 700mg (see this page for food lists and this page for bone broth recipe) ReLyte: Mineral-Electrolyte Solution. ½ tsp three times a day Vitamin E as mixed tocopherols: 400 IU daily Vitamin C: 1,000 mg twice per day Vitamin B complex: 2 per day. Food-based, Grown by Nature Vitamin B12: 1,000 mcg intramuscularly weekly Vitamin D, A, and K2 from Blue Ice Royal (fermented cod liver oil and butter oil: 2 capsules per day) Vitamin D: 20 minutes of sun exposure daily if possible Lecithin granules: 2 tbsp per day Flaxseed oil: 1–2 tbsp per day Ginkgo biloba and gotu kola are two herbs that can improve cerebral circulation.

DIET FOR LONGEVITY Avoid all junk food and salty, fried, and fatty foods. Stay away from meat, alcohol, coffee, caffeine, and sugar. Check for food sensitivities, particularly wheat and dairy. Therapeutic foods include cilantro, onion, seaweeds, and ginger, which help bind and excrete heavy metals. SUPPLEMENTS FOR LONGEVITY ReMag: (Picometer-ionic)150 mg 2–3 times a day and/or Magnesium citrate: 300 mg two times per day Magnesium oil applied to the skin (don’t rub in), 10–20 sprays per day (each spray carries about 20 mg of magnesium). Calcium: dietary and/or bone broth, 700mg (see this page for food lists and this page for bone broth recipe) ReLyte: Mineral-Electrolyte Solution. ½ tsp three times a day Vitamin E as mixed tocopherols: 400 IU daily Vitamin C: 1,000 mg twice per day Vitamin B complex: 2 per day. Food-based, Grown by Nature Vitamin B12: 1,000 mcg intramuscularly weekly Vitamin D, A, and K2 from Blue Ice Royal (fermented cod liver oil and butter oil: 2 capsules per day) Vitamin D: 20 minutes of sun exposure daily if possible Lecithin granules: 2 tbsp per day Flaxseed oil: 1–2 tbsp per day Ginkgo biloba and gotu kola are two herbs that can improve cerebral circulation.

— PAULING’S ADVOCACY GAVE BIRTH TO a vitamin and supplement industry built on sand. Evidence for this can be found by walking into a GNC center—a wonderland of false hope. Rows and rows of megavitamins and dietary supplements promise healthier hearts, smaller prostates, lower cholesterol, improved memory, instant weight loss, lower stress, thicker hair, and better skin. All in a bottle. No one seems to be paying attention to the fact that vitamins and supplements are an unregulated industry. As a consequence, companies aren’t required to support their claims of safety or effectiveness. Worse, the ingredients listed on the label might not reflect what’s in the bottle. And we seem to be perfectly willing to ignore the fact that every week at least one of these supplements is pulled off the shelves after it was found to cause harm. Like the L-tryptophan disaster, an amino acid sold over the counter and found to cause a disease that affected 5,000 people and killed 28. Or the OxyElite Pro disaster, a weight-loss product that caused 50 people to suffer severe liver disease; one person died and three others needed lifesaving liver transplants. Or the Purity First disaster, a Connecticut company’s vitamin preparations that were found to contain two powerful anabolic steroids, causing masculinizing symptoms in dozens of women in the Northeast.

In the cities of the Jewish diaspora (especially Alexandria, Antioch, Tarsus, Ephesus, and Rome), Jews were widely admired by their gentile neighbors. For one thing, they had a real religion, not a clutter of gods and goddesses and pro forma rituals that almost nobody took seriously anymore. They actually believed in their one God; and, imagine, they even set aside one day a week to pray to him and reflect on their lives. They possessed a dignified library of sacred books that they studied reverently as part of this weekly reflection and which, if more than a little odd in their Greek translation, seemed to point toward a consistent worldview. Besides their religious seriousness, Jews were unusual in a number of ways that caught the attention of gentiles. They were faithful spouses—no, really—who maintained strong families in which even grown children remained affectively attached and respectful to their parents. Despite Caesar Nero’s shining example, matricide was virtually unknown among them. Despite their growing economic success, they tended to be more scrupulous in business than non-Jews. And they were downright finicky when it came to taking human life, seeming to value even a slave’s or a plebeian’s life as much as anyone else’s. Perhaps in nothing did the gentiles find the Jews so admirable as in their acts of charity. Communities of urban Jews, in addition to opening synagogues, built welfare centers for aiding the poor, the miserable, the sick, the homebound, the imprisoned, and those, such as widows and orphans, who had no family to care for them. For all these reasons, the diaspora cities of the first century saw a marked increase in gentile initiates to Judaism. Many of these were wellborn women who presided over substantial households and who had likely tried out some of the Eastern mystery cults before settling on Judaism. (Nero’s wife Poppea was almost certainly one of these, and probably the person responsible for instructing Nero in the subtle difference between Christians and more traditional Jews, which he would otherwise scarcely have been aware of.) These gentiles did not, generally speaking, go all the way. Because they tended to draw the line at circumcision, they were not considered complete Jews. They were, rather, noachides, or God-fearers, gentiles who remained gentiles while keeping the Sabbath and many of the Jewish dietary restrictions and coming to put their trust in the one God of the Jews. Pilgrimage to Jerusalem, however, could turn out to be a difficult test of the commitment of the noachides. For here in the heart of the Jewish world, they encountered Judaism enragé, a provincial religion concerned only with itself, and ages apart from the rational, tolerant Judaism of the diaspora. In the words of Paul Johnson:

Sometimes it feels like there just aren’t enough hours in a day to get everything done. So instead of trying to make your day longer, why not make your life longer by an extra two years? That’s about how long your life span may be increased by eating nuts regularly—one handful (or about 30 grams) five or more days a week.1 Just that one simple and delicious act alone may extend your life. The Global Burden of Disease Study calculated that not eating enough nuts and seeds was the third-leading dietary risk factor for death and disability in the world, killing more people than processed meat consumption. Insufficient nut and seed intake is thought to lead to the deaths of millions of people every year, fifteen times more than all those who die from overdoses of heroin, crack cocaine, and all other illicit drugs combined.2

Genetic researchers decided to follow a group of 200 Spanish teens who were on a 10-week quest to battle the bulge. What geneticists discovered was that they could actually reverse engineer the campers’ summer experience and predict which of the teens would lose the most weight depending on the pattern of methylation—the way their genes were turned off or on—in around five sites in their genome before summer camp even began.7 Some kids were epigenetically primed to lose the bulge at summer camp while others were going to keep it on, despite diligent adherence to their counselors’ dietary protocol.

The first thing to establish is whether the person has an autoimmune condition. I use TPO and TGB serum antibody tests to rule out Hashimoto’s. If a test comes back negative but symptoms strongly suggest the disorder, I’ll repeat the test since antibody counts can fluctuate. Sometimes I’ll ask the person to eat gluten-containing foods for two weeks prior to the test, in order to heighten the autoimmune response. From there, I delve into the immune system mechanics. I measure TH-1 and TH-2 cytokines to determine if the person is TH-1 or TH-2 dominant. When a person is placed on an immune-modulating protocol, I retest these cytokines to see whether the immune system is coming into better balance. When looking at these test results, it is important to look at the percentages of the cytokines and not the totals. Remember, regardless of whether a person with Hashimoto’s has TH-1 or TH-2 dominance, managing his or her condition requires modulating the immune system with emulsified vitamin D, fish oil, glutathione cream, a gluten-free diet, and dietary support.

The fewer carbohydrates we consume, the leaner we will be. This is clear. But there’s no guarantee that the leanest we can be will ever be as lean as we’d like. This is a reality to be faced. As I discussed, there are genetic variations in fatness and leanness that are independent of diet. Multiple hormones and enzymes affect our fat accumulation, and insulin happens to be the one hormone that we can consciously control through our dietary choices. Minimizing the carbohydrates we consume and eliminating the sugars will lower our insulin levels as low as is safe, but it won’t necessarily undo the effects of other hormones—the restraining effect of estrogen that’s lost as women pass through menopause, for instance, or of testosterone as men age—and it might not ultimately reverse all the damage done by a lifetime of eating carbohydrate- and sugar-rich foods. This means that there’s no one-size-fits-all prescription for the quantity of carbohydrates we can eat and still lose fat or remain lean. For some, staying lean or getting back to being lean might be a matter of merely avoiding sugars and eating the other carbohydrates in the diet, even the fattening ones, in moderation: pasta dinners once a week, say, instead of every other day. For others, moderation in carbohydrate consumption might not be sufficient, and far stricter adherence is necessary. And for some, weight will be lost only on a diet of virtually zero carbohydrates, and even this may not be sufficient to eliminate all our accumulated fat, or even most of it.

The recommended dietary allowance for protein is around 50 g a day (46 g for women, 56 g for men).7815 The researchers took men who were averaging twice that—112 g, which is about the average of what many American men get7816—and randomized them down to 64 g of protein a day. So, the “protein-restricted” group was still getting more than enough protein. Do that, and you can essentially double FGF21 levels in the blood within about six weeks.

The latest research shows that dietary diversity ¬– eating a minimum of thirty different kinds of plants a week ¬– is more predictive of good health and freedom from disease than whether or not you follow a vegetarian or vegan diet. Yet of the 10,000 plants that have nourished Homo sapiens over the millennia, only 150 are cultivated for food today, and just 14 animal species provide 90 percent of the calories we get from livestock.

When we discuss the successful dietary programs of the various groups from the standpoint of their ability to control tooth decay and prevent deformity we find that for the people in the high and isolated Alpine valleys their nutrition is dependent largely on entire rye bread and dairy products with meat about once a week and various vegetables, fresh in the summer season and stored for the winter season. An analysis in my laboratory of the dairy products obtained from the Loetschental Valley in Switzerland through a series of years has shown the vitamin content to be much higher than the average throughout the world for similar foods during the same seasons. The milk in these high valleys is produced from green pasturage and stored green hay of exceptionally high chlorophyll content. The milk and the rye bread provided minerals abundantly

The type of dietary fat appears to be particularly important in a bulking phase that involves consuming a surplus of calories. To illustrate, a study by Rosqvist and colleagues (49) overfed a group of subjects by enriching muffins with either a polyunsaturated fat (sunflower oil) or a saturated fat (palmitic acid). After seven weeks, both groups gained an average of 2.2 percent body weight. However, the body composition changes were markedly different between conditions. The group consuming the palmitic acid showed a twofold greater increase in abdominal fat compared to those receiving the calories as sunflower oil. Alternatively, increases in lean mass were approximately threefold greater when consuming sunflower oil.

Ready for the diet and lifestyle recommendations of the most comprehensive review of the literature by an unbiased panel of the best-regarded experts in the world? Here goes: 1. Be as lean as possible, within the normal range of body weight. [Aim for the lower end of normal body mass index (BMI). In this book, we have seen that a plant-based diet is the best way to maintain low body weight.] 2. Be physically active as part of everyday life. 3. Limit consumption of energy-dense foods. Avoid sugary foods. [In other words, eat foods low in fat and high in fiber and water content. Foods low in fat and high in fiber are plant foods, not animal proteins.] 4. Eat mostly foods of plant origins. [The personal recommendation within this public health goal is to have at least five servings of fruits and veggies each day, and include pulses and unprocessed cereals with every meal.] 5. Limit intake of red meat and avoid processed meat. [The public health goal within the recommendation is to consume less than 300 grams (2/3 of a pound) per week. Being completely vegetarian does reduce cancer risk, but we can’t rule out the possibility that the difference is due to other aspects of a healthy lifestyle.] 6. Limit alcoholic drinks. 7. Limit consumption of salt. Avoid moldy cereals (grains) or pulses (legumes). 8. Aim to meet nutritional needs through diet alone. [That is, without dietary supplements.]

Blavatsky’s new Scripture, Isis Unveiled (1877), was written by invisible Spirit hands. Half a million words long, it began by denouncing the scientific materialism of Darwin and Huxley, and went on to expound its key doctrine, namely that all wisdom is One, that science is not opposed to religion, and that religious differences are man-made. Anyone who has nursed the thought that ‘deep down all religions are saying the same thing’ is more than halfway towards Theosophy. It appealed, said Peter Washington somewhat dismissively in his Madame Blavatsky’s Baboon, to: the world of autodidacts, penny newspapers, weekly encyclopedias, evening classes, public lectures, workers’ educational institutes, debating unions, libraries of popular classics, socialist societies and art clubs – that bustling, earnest world where the readers of Ruskin and Edward Carpenter could improve themselves, where middle-class idealists could help them to do so, and where nudism and dietary reform linked arms with universal brotherhood and occult wisdom.7

Where were you going at nearly three in the morning, anyway?’ Max asked, standing up and holding out his hand, so he could tug Neve up too. She flushed a little. ‘Well, I was going to the all-night shop on Seven Sisters Road to get some food because I haven’t eaten in weeks,’ she admitted, and she didn’t want to ruin this before it had even started again, the same way she’d ruined it last time. ‘This is just a one-off. I’m done with detox cleansing, I swear, but I’m also done with eating crap at weird hours because we can’t get out of bed. Except for right now, because I am seriously contemplating cutting off my own hand and lightly sautée-ing my fingers in extra-virgin olive oil.’ Max stood poised on the step above her, brow furrowed as if he was trying to reach a decision about something. Probably that he didn’t want to be with her enough to deal with her dietary restrictions any more. ‘OK, then. If that’s the way you want it,’ he said, as if he was done deciding. He jumped down the steps, picked up Keith’s lead and headed for the gate, while Neve stood there watching in disbelief. It didn’t hurt any less having your heart broken for the second time. In fact, it hurt more, and … ‘You coming, or what?’ Max called, already walking down the street. ‘We’d better get a move on or they might have sold out of that disgusting bread that’s all seeds and nothing else.’ With a hand clutched to her heart, which had had more than enough shocks in the last twenty-four hours, Neve hurried after Max and Keith. ‘You’re such a drama queen,’ Max complained when she caught up with him. ‘No one could be that hungry unless they’d survived a plane crash and been stranded on a desolate mountain-top for days and the only thing standing between them and death was gnawing on one of their dead travelling companions.’ Neve punched him on the arm. ‘Are you joking? If the shop turns out to be closed after all, I expect you to sacrifice a couple of fingers for the cause,’ she said, as she slipped her hand into his.

Another pilot study published in 2011 showed that an extreme calorie-restricted diet (only 600 kilocalories per day) for eight weeks reversed diabetes in 100 percent of the study’s participants. This pilot study has single-handedly altered our understanding of type 2 diabetes, which was thought to be a lifelong, irreversible condition. What’s more is that 64 percent of the subjects in the study remained diabetes-free three months after the end of dietary intervention.

green, leafy vegetables a week had roughly half the odds of getting lymphoma compared with those who ate less than one serving a week.12 Some of the plant-based protection might have been due to the antioxidant properties of fruits and vegetables. Higher dietary intake of antioxidants is associated with significantly lower lymphoma risk.

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To isolate the effects of different dietary components, researchers can follow the diets and diseases of large groups of defined individuals over time. Take meat, for example. To see what effect an increase in meat consumption might have on disease rates, researchers studied lapsed vegetarians. People who once ate vegetarian diets but then started to eat meat at least once a week experienced a 146 percent increase in odds of heart disease, a 152 percent increase in stroke, a 166 percent increase in diabetes, and a 231 percent increase in odds for weight gain. During the twelve years after the transition from vegetarian to omnivore, meat-eating was associated with a 3.6 year decrease in life expectancy

I ate a specific amount of food at certain times every day. This meant filling out a little form listing what I ate and taking it to my weekly dietary appointment.