Condition Afflicts Millions: Do you have “YBS”?

12. May 2014 Lisa G Nutrition (0)
After one of the harshest winters, spring has finally arrived.  The welcomed warmer temperatures and longer daylight hours infuse us with a sense of renewal and new beginnings.   Low and behold we begin to come out of hibernation and start the mad dash to engage in positive lifestyle changes such as eating better, exercising, proper sleep and taking appropriate nutritional supplements.  But invariably, life happens.  

Yep, just when you were about to get started, it happens.  YBS sets in.   I see this “condition” all too often with clients attempting to enter or re-enter into any number of behavior changes.  I will go so far as to say we all have been afflicted at one point or another in our lives.  I call this condition Yeah But Syndrome, or “YBS”.    It is often paralyzing and prevents those afflicted from moving into action, instead remaining in a state of inertia.  

There are many symptoms of YBS but the following are some of the most common.  

• Yeah I planned to go to the gym today BUT, the kids needed a ride to practice.  
• Yeah I really want to eat better BUT I don’t have the time.   
• Yeah I didn’t plan to eat the cake BUT my husband wanted too, so I did also.   
• Yeah I really meant to go to the grocery shopping BUT I was too tired, so I hit the drive- thru.  
• Or this is a good one. Yeah I meant to start today BUT, I’ll start tomorrow.  

But tomorrow never comes.  You get the drift.  We can all come up with a million yeah buts, in other words, excuses.    The good news is the treatment for YBS is simple--just do it!  Take action.  The reality of today’s 24-7 planet is there will always be something.  The kids, work commitments, family obligations and various projects that need your attention will perpetually be present in some shape or form.  The difference to make the difference is to learn to dance in the rain, not wait for the rain to pass.  When will all the stars align so that your world will be “just right” to start?  If not NOW, WHEN will you begin?  

The key word here is begin.   Far too frequently, I coach clients that shoot themselves in the foot before they start.   Instead of consuming yourself with all the barriers to entry, select reasonable, low-hanging fruit that is “doable.”    The art of lifestyle change is to avoid all-or-nothing thinking and begin to appreciate what you CAN do, versus focusing energy on what you can’t do.  What is one action you can do TODAY to move toward your wellness goal(s)?  Start to focus on what you can do in the mist of your existing life demands. This mantra is a friendly reminder: BE-DO-HAVE.  Be committed.  Do what it takes.  And you will have results.  

Lastly, if you think removing cereal from your morning routine it is too difficult and you can’t do it. Guess what-- you’re likely right.   What you think is what you get!   But what if you think instead, “I can do this.  There are many truly healthy options for breakfast to replace cereal such as eggs and veggies that will help me look and feel my best.”  Then guess what--you will!  This simple change in mind-set can start a tidal wave of change and prevent you from abandoning ship when life tosses you into rough waters.  Ongoing support is hugely important to sustain lifestyle changes.  Join the conversations in the Cureality Forum to engage the support of health coaches and Cureality Members to stay on track. 

We Need More.....Kettlebell

8. May 2014 Amber B Exercise (0)
You either love them or you hate them.

When you are in love with kettlebells, like I am, you enjoy the multi-muscle group movements.  Kettlebell workouts are fluid, like a dance, putting together a chain of movements that leave your heart pounding and sweat pouring.  Yes, there’s some sneaky cardio component to a kettlebell workout.   A great blend of aerobic and anaerobic conditioning.

If you hate kettlebells it’s because kettlebell exercises keep you honest with proper exercise execution.  Form is imperative to moves like the kettlebell swing or the kettlebell snatch.  Do it incorrectly and you’ll be either sore or have bruised wrists the next day.  But this is no reason to shy away from the kettlebell.  You have way too much to gain from this odd looking piece of exercise equipment.  

You will get a mega -caloric burn.  The American council on Exercise states that the average kettlebell workout burns 20 calories per minute.  That’s 1200 calories in just one hour.   Kettlebell workouts utilize many muscle groups to give you an efficient, total body conditioning workout.  

If you’re looking for a toned back side get a kettlebell.  The classic kettlebell swing works all the posterior muscles like your glutes, hamstrings, and lower back.  But only if you use correct form.  Otherwise you'll find yourself with nagging back pain, instead of a better butt.  

Kettlebell exercises are functional movements that will allow you to play hard without getting injured.  If you are an athlete, a nature enthusiast, or just want to keep up with the kids then you need to give kettlebells a try.  During a workout, the exercises will target movements that will make getting up and down off the floor easier, as well as bending over to pick something up.

If you are interested in doing kettlebell workouts start with a coach or take class.  You can’t fake form with kettlebell exercises or you could end up hurt.  I’m not trying to scare anyone away because good form is easy to learn.   Your body will memorize the correct movement pattern and you’ll be on your way to a successful kettlebell workout.  

Thyroid and the gut: Hidden health partners

8. May 2014 Chris K Thyroid (0)
Though I have personally dealt with both auto-immune thyroiditis (Hashomoto’s) and several gut issues (wheat sensitivity, gastritis, etc.), it was not until recently that I discovered how close the thyroid and gut work together to keep you healthy – and how problems with one can affect the other along with your overall health.
 
Most of us understand that the primary function of the gut, that 25 to 30 feet of “tubing” that includes everything from your stomach to your large intestines, is to process the food we eat and allow the “good stuff” (essential nutrients) to pass into our blood stream while keeping the “bad stuff” (harmful proteins) out. However, it may surprise some that the gut also holds as much as 70% of all the immune tissue in the body.
 
Now, imagine all the health havoc that could ensue if, suddenly, the gut stopped doing its job – particularly if it failed to stop toxic proteins from entering the blood stream and then mounted an overzealous immune response against them.  Sometimes, those overzealous immune responses reach beyond their intended targets to attack otherwise healthy tissues and organs – like the thyroid gland.
 
Recent studies indicate that thyroid hormones play a significant role in maintaining gut integrity, preventing leaky gut that can, in some cases, lead to auto-immune attacks against the thyroid.  A properly functioning gut also aids the production of thyroid hormones by converting some of the inactive “T4” thyroid hormone into the functional “T3” hormone.  Failure to simultaneously maintain both a healthy gut and a healthy thyroid can create a vicious cycle leading to chronic health problems and declining vitality.
 
What it all means is that to enjoy optimal health, you must promote good thyroid health to promote good gut health and vice versa.  Unfortunately, traditional medicine tends to focus on one issue to the exclusion of others.  A typical endocrinologist may treat your under active thyroid without spending a moment to address underlying gut issues.  A gastroenterologist will work alleviate a gut problem but will rarely address a potential thyroid problem.
 
This illustrates, once again, how our bodies work as a system and why it is necessary to bridge the “healthcare gaps” in traditional medicine by becoming personally responsible for your health.  I encourage everyone to consult the Cureality Program Guide and online Cureality Diet and Thyroid Health Tracks to learn more about how to optimize both your gut and thyroid health on your journey to realizing complete, whole-body health.

Omega-3 fatty acids likely NOT associated with prostate cancer

18. July 2013 William Davis Omega-3 fatty acids (6)
A weakly constructed study was reported recently that purportedly associated higher levels of omega-3 fatty acid blood levels and prostate cancer. See this CBS News report, for instance.

Lipid and omega-3 fat expert, Dr. William Harris, posted this concise critique of the study, exposing some fundamental problems:

First, the reported EPA+DHA level in the plasma phospholipids in this study was 3.62% in the no-cancer control group, 3.66% in the total cancer group, 3.67% in the low grade cancer group, and 3.74% in the high-grade group. These differences between cases and controls are very small and would have no meaning clinically as they are within the normal variation. Based on experiments in our lab, the lowest quartile would correspond to an HS-Omega-3 Index of <3.16% and the highest to an Index of >4.77%). These values are obviously low, and virtually none of the subjects was in “danger” of having an HS-Omega-3 Index of >8%. So to conclude that regular consumption of 2 oily fish meals a week or taking fish oil supplements (both of which would result in an Index above the observed range) would increase risk for prostate cancer is extrapolating beyond the data.

This study did not test the question of whether giving fish oil supplements (or eating more oily fish) increased PC risk; it looked only a blood levels of omega-3 which are determined by intake, other dietary factors, metabolism and genetics.

The authors also failed to present the fuller story taught by the literature. The same team reported in 2010 that the use of fish oil supplements was not associated with any increased risk for prostate cancer. A 2010 meta-analysis of fish consumption and prostate cancer reported a reduction in late stage or fatal cancer among cohort studies, but no overall relationship between prostate cancer and fish intake. Terry et al. in 2001 reported higher fish intake was associated with lower risk for prostate cancer incidence and death, and Leitzmann et al. in 2004 reported similar findings. Higher intakes of canned, preserved fish were reported to be associated with reduced risk for prostate cancer. Epstein et al found that a higher omega-3 fatty acid intake predicted better survival for men who already had prostate cancer, and increased fish intake was associated with a 63% reduction in risk for aggressive prostate cancer in a case-control study by Fradet et al). So there is considerable evidence actually FAVORING an increase in fish intake for prostate cancer risk reduction.

Another piece of the picture is to compare prostate cancer rates in Japan vs the US. Here is a quote from the World Foundation of Urology:

"[Prostate cancer] incidence is really high in North America and Northern Europe (e.g., 63 X 100,000 white men and 102 X 100,000 Afro-Americans in the United States), but very low in Asia (e.g., 10 X 100,000 men in Japan).”

Since the Japanese typically eat about 8x more omega-3 fatty acids than Americans do and their
blood levels are twice as high, you’d think their prostate cancer risk would be much higher...
but the opposite is the case.

Omega-3 fatty acids are physiologically necessary, normalizing multiple metabolic phenomena including augmentation of parasympathetic tone, reductions of postprandial (after-meal) lipoprotein excursions, and endothelial function. It would indeed make no sense that nutrients that are necessary for life and health exert an adverse effect such as prostate cancer at such low blood levels. (Recall that an omega-3 RBC index of 6.0% or greater is associated with reduced potential for sudden cardiac death.)

I personally take 3600 mg per day of EPA + DHA in highly-purified, non-oxidized triglyceride form (Ascenta Nutrasea liquid) that yields an RBC omega-3 index of just over 10%, the level that I believe the overwhelming bulk of data suggest is the ideal level for humans.

Are statins and omega-3s incompatible?

18. June 2013 William Davis (4)
French researcher, Dr. Michel de Lorgeril, has been in the forefront of thinking and research into nutritional issues, including the Mediterranean Diet, the French Paradox, and the role of fat intake in cardiovascular health. In a recent review entitled Recent findings on the health effects of omega-3 fatty acids and statins, and their interactions: do statins inhibit omega-3?, he explores the question of whether statin drugs are, in effect, incompatible with omega-3 fatty acids.

Dr. Lorgeril makes several arguments:

1) Earlier studies, such as GISSI-Prevenzione, demonstrated reduction in cardiovascular events with omega-3 fatty acid supplementation, consistent with the biological and physiological benefits observed in animals, experimental preparations, and epidemiologic observations in free-living populations.

2) More recent studies (and meta-analyses) examining the effects of omega-3 fatty acids have failed to demonstrate cardiovascular benefit showing, at most, non-significant trends towards benefit.

He points out that the more recent studies were conducted post-GISSI and after agencies like the American Heart Association's advised people to consume more fish, which prompted broad increases in omega-3 intake. The populations studied therefore had increased intake of omega-3 fatty acids at the start of the studies, verified by higher levels of omega-3 RBC levels in participants.

In addition, he raises the provocative idea that the benefits of omega-3 fatty acids appear to be confined to those not taking statin agents, as suggested, for instance, in the Alpha Omega Trial. He speculates that the potential for statins to ablate the benefits of omega-3s (and vice versa) might be based on several phenomena:

--Statins increase arachidonic acid content of cell membranes, a potentially inflammatory omega-6 fatty acid that competes with omega-3 fatty acids. (Insulin provocation and greater linoleic acid/omega-6 oils do likewise.)
--Statins induce impaired mitochondrial function, while omega-3s improve mitochondrial function. (Impaired mitochondrial function is evidenced, for instance, by reduced coenzyme Q10 levels, with partial relief from muscle weakness and discomfort by supplementing coenzyme Q10.)
--Statins commonly provoke muscle weakness and discomfort which can, in turn, lead to reduced levels of physical activity and increased resistance to insulin. (Thus the recently reported increases in diabetes with statin drug use.)

Are the physiologic effects of omega-3 fatty acids, present and necessary for health, at odds with the non-physiologic effects of statin drugs?

I fear we don't have sufficient data to come to firm conclusions yet, but my perception is that the case against statins is building. Yes, they have benefits in specific subsets of people (none in others), but the notion that everybody needs a statin drug is, I believe, not only dead wrong, but may have effects that are distinctly negative. And I believe that the arguments in favor of omega-3 fatty acid supplementation, EPA and DHA (and perhaps DPA), make better sense.



DHA: the crucial omega-3

22. May 2013 William Davis (5)
Of the two omega-3 fatty acids that are best explored, EPA and DHA, it is likely DHA that exerts the most blood pressure- and heart rate-reducing effects. Here are the data of Mori et al in which 4000 mg of olive oil, purified EPA only, or purified DHA only were administered over 6 weeks:



□ indicates baseline SBP; ▪, postintervention SBP; ○, baseline DBP; •, postintervention DBP; ⋄, baseline HR; and ♦, postintervention HR.

In this group of 56 overweight men with normal starting blood pressures, only DHA reduced systolic BP by 5.8 mmHg, diastolic by 3.3 mmHg.

While each omega-3 fatty acid has important effects, it may be DHA that has an outsized benefit. So how can you get more DHA? Well, this observation from Schuchardt et al is important:

DHA in the triglyceride and phospholipid forms are 3-fold better absorbed, as compared to the ethyl ester form (compared by area-under-the-curve). In other words, fish oil that has been reconstituted to the naturally-occurring triglyceride form (i.e., the form found in fresh fish) provides 3-fold greater blood levels of DHA than the more common ethyl ester form found in most capsules. (The phospholipid form of DHA found in krill is also well-absorbed, but occurs in such small quantities that it is not a practical means of obtaining omega-3 fatty acids, putting aside the astaxanthin issue.)

So if the superior health effects of DHA are desired in a form that is absorbed, the ideal way to do this is either to eat fish or to supplement fish oil in the triglyceride, not ethyl ester, form. The most common and popular forms of fish oil sold are ethyl esters, including Sam's Club Triple-Strength, Costco, Nature Made, Nature's Bounty, as well as prescription Lovaza. (That's right: prescription fish oil, from this and several other perspectives, is an inferior product.)

What sources of triglyceride fish oil with greater DHA content/absorption are available to us? My favorites are, in this order:

Ascenta NutraSea
CEO and founder, Marc St. Onge, is a friend. Having visited his production facility in Nova Scotia, I was impressed with the meticulous methods of preparation. At every step of the way, every effort was made to limit any potential oxidation, including packaging in a vacuum environment. The Ascenta line of triglyceride fish oils are also richer in DHA content. Their NutraSea High DHA liquid, for instance, contains 500 mg EPA and 1000 mg DHA per teaspoon, a 1:2 EPA:DHA ratio, rather than the more typical 3:2 EPA:DHA ratio of ethyl ester forms.

Pharmax (now Seroyal) also has a fine product with a 1.4:1 EPA:DHA ratio.

Nordic Naturals has a fine liquid triglyceride product, though it is 2:1 EPA:DHA.





Krill oil: Do the math

21. May 2013 William Davis (0)
The manufacturers of krill oil claim that the phospholipid form of omega-3 fatty acids, EPA and DHA, enhance their absorption. There are indeed some data to that effect:


Here are some representative krill oil preparations available on the market:


MegaRed Krill Oil:
EPA 50 mg
DHA 24 mg
Total omega-3s (EPA + DHA + other forms) 90 mg
Price: $28.99 for 60 softgels

Source Naturals (a fine company otherwise, by the way):

EPA 150 mg
DHA 90 mg
Total omega-3 fatty acids 300 mg
Price: $24.99 for 60 softgels

Alright, let's do some simple math:

Average volume of blood in the human body (all components): 5000 cc
Percentage of red blood cells (RBCs) by volume: 45%
Total volume RBCs: 2250 cc
Percentage of total volume RBCs occupied by fatty acids:

What tests are MORE important than cholesterol?

12. May 2013 William Davis (8)
In the conventional practice of early heart disease prevention, cholesterol testing takes center stage. Rarely does it go any further, aside from questions about family history and obvious sources of modifiable risk such as smoking and sedentary lifestyle.

So standard practice is to usually look at your LDL cholesterol, the value that is calculated, not measured, then--almost without fail--prescribe a statin drug. While there are indeed useful values in the standard cholesterol panel--HDL cholesterol and triglycerides--they are typically ignored or prompt no specific action.

But a genuine effort at heart disease prevention should go farther than an assessment of calculated LDL cholesterol, as there are many ways that humans develop coronary atherosclerosis. Among the tests to consider in order to craft a truly effect heart disease prevention program are:

--Lipoprotein testing--Rather than using the amount of cholesterol in the various fractions of blood as a crude surrogate for lipoproteins in the bloodstream, why not measure lipoproteins themselves? These techniques have been around for over 20 years, but are simply not part of standard practice.

Lipoprotein testing especially allows you to understand what proportion of LDL particles are the truly unhealthy small LDL particles (that are oxidation- and glycation-prone). It also identifies whether or not you have lipoprotein(a), the heritable factor that confers superior survival capacity in a wild environment ("The Perfect Carnivore"), but makes the holder of this genetic pattern the least tolerant to the modern diet dominated by grains and sugars, devoid of fat and organ meats.

--25-hydroxy vitamin D--The data documenting the health power of vitamin D restoration continue to grow, with benefits on blood sugar and insulin, blood pressure, bone density, protection from winter "blues" (seasonal affective disorder), decrease in falls and fractures, decrease in cancer, decrease in cardiovascular events. I aim to keep 25-hydroxy vitamin D at a level of 60 to 70 ng/ml. This generally requires 4000-8000 units per day in gelcap form, at least for the first 3 or so years, after which there is a decrease in need. Daily supplementation is better than weekly, monthly, or other less-frequent regimens. The D3 (cholecalciferol) form is superior to the non-human D2 (ergocalciferol) form.

--Hemoglobin A1c (HbA1c)--HbA1c represents glycated hemoglobin, i.e., hemoglobin molecules within red blood cells that are irreversibly modified by glucose, or blood sugar. It therefore provides an index of endogenous glycation of all proteins of the body: proteins in the lenses of the eyes that lead to cataracts; proteins in the cartilage of the knees and hips that lead to brittle cartilage and arthritis; proteins in kidney tissue leading to kidney dysfunction.

HbA1c provides an incredibly clear snapshot of health: It reflects the amount of glycation you have been exposed to over the past 90 or so days. We therefore aim for an ideal level: 5.0% or less, the amount of "ambient" glycation that occurs just with living life. We reject the notion that a HbA1c level of 6.0% is acceptable just because you don't "need" diabetes medication, the thinking that drives conventional medical practice.

--RBC Omega-3 Index--The average American consumes very little omega-3 fatty acids, EPA and DHA, such that a typical omega-3 RBC Index, i.e., the proportion of fatty acids in the red blood cell occupied by omega-3 fatty acids, is around 2-3%, a level associated with increased potential for sudden cardiac death (death!). Levels of 6% or greater are associated with reduced potential for sudden cardiac death; 10% or greater are associated with reduced other cardiovascular events.

Evidence therefore suggests that an RBC Omega-3 Index of 10% or greater is desirable, a level generally achieved by obtaining 3000-3600 mg EPA + DHA per day (more or less, depending on the form consumed, an issue for future discussion).

--Thyroid testing (TSH, free T3, free T4)--Even subtle degrees of thyroid dysfunction can double, triple, even quadruple cardiovascular risk. TSH values, for instance, within the previously presumed "normal" range, pose increased risk for cardiovascular death; a TSH level of 4.0 mIU, for instance, is associated with more than double the relative risk of a level of 1.0.

Sad fact: the endocrinology community, not keeping abreast of the concerning issues coming from the toxicological community regarding perchlorates, polyfluorooctanoic acid and other fluorinated hydrocarbons, polybrominated diphenyl ethers (PDBEs), and other thyroid-toxic compounds, tend to ignore these issues, while the public is increasingly exposed to the increased cardiovascular risk of even modest degrees of thyroid dysfunction. Don't commit the same crime of ignorance: Thyroid dysfunction in this age of endocrine disruption can be crucial to cardiovascular and overall health.


All in all, there are a number of common blood tests that are relevant--no, crucial--for achieving heart health. Last on the list: standard cholesterol testing.

Cranberry Sauce

21. November 2012 William Davis (3)
Happy Thanksgiving 2012, everyone, from all the staff at Track Your Plaque!

Here’s a zesty version of traditional cranberry sauce, minus the sugar. The orange, cinnamon, and other spices, along with the crunch of walnuts, make this one of my favorite holiday side dishes.

There are 31.5 grams total “net” carbohydrates in this entire recipe, or 5.25 grams per serving (serves 6). To further reduce carbs, you can leave out the orange juice and, optionally, use more zest.

1 cup water
12 ounces fresh whole cranberries
Sweetener equivalent to 1 cup sugar (I used 6 tablespoons Truvía)
1 tablespoon orange zest + juice of half an orange
½ cup chopped walnuts
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves

In small to medium saucepan, bring water to boil. Turn heat down and add cranberries. Cover and cook at low-heat for 10 minutes or until all cranberries have popped. Stir in sweetener. Remove from heat.

Stir in orange zest and juice, walnuts, cinnamon, nutmeg, and cloves.

Transfer mixture to bowl, cool, and serve.


Apple Cranberry Crumble

18. November 2012 William Davis (0)
Apple, cranberry, and cinnamon: the perfect combination of tastes and scents for winter holidays!

I took a bit of carbohydrate liberties with this recipe. The entire recipe yields a delicious cheesecake-like crumble with 59 “net” grams carbohydrates (total carbs – fiber); divided among 10 slices, that’s 5.9 grams net carbs per serving, a quantity most tolerate just fine. (To reduce carbohydrates, the molasses in the crumble is optional, reducing total carbohydrate by 11 grams.)

Other good choices for sweeteners include liquid stevia, stevia glycerite, powdered stevia (pure or inulin-based, not maltodextrin-based), Truvía, Swerve, and erythritol. And always taste your batter to test sweetness, since sweeteners vary in sweetness from brand to brand and your individual sensitivity to sweetness depends on how long you’ve been wheat-free. (The longer you’ve been wheat-free, the less sweetness you desire.)


Crust and crumble topping
3 cups almond meal
1 stick (8 tablespoons) butter, softened
1 cup xylitol (or other sweetener equivalent to 1 cup sugar)
1½ teaspoons ground cinnamon
1 tablespoon molasses
1½ teaspoons vanilla extract
Dash sea salt

Filling
16 ounces cream cheese, softened
2 large eggs
½ cup xylitol (or other sweetener equivalent to ½ cup sugar)
1 Granny Smith apple (or other variety)
1 teaspoon ground cinnamon
1 cup fresh cranberries

Preheat oven to 350° F.

In large bowl, combine almond meal, butter, sweetener, cinnamon, molasses, vanilla, and salt and mix.

Grease a 9½-inch tart or pie pan. Using approximately 1 cup of the almond meal mixture, form a thin bottom crust with your hands or spoon.

In another bowl, combine cream cheese, eggs, and sweetener and mix with spoon or mixer at low-speed. Pour into tart or pie pan.

Core apple and slice into very thin sections. Arrange in circles around the edge of the cream cheese mixture, working inwards. Distribute cranberries over top, then sprinkle cinnamon over entire mixture.

Gently layer remaining almond meal crumble evenly over top. Bake for 30 minutes or until topping lightly browned.
Have some more

Have some more

7. April 2011 William Davis (37)
Wheat, via exorphin effects, is an appetite stimulant. Eat a whole wheat bagel or bran muffin, you want another. You also want more of other foods. You also want something to eat every two hours due to widely-swinging insulin-glucose responses: blood sugar high followed by a sharp downturn that triggers a powerful impulse to eat (thus the cravings for a snack at 9 and 11 a.m. after a 7 a.m. breakfast).

If wheat is a stimulant of appetite, then removing it should yield reduced appetite and reduced calorie intake. That is precisely what happens.

When wheat products are removed from the diet--without calorie restriction, without counting fat or carbohydrate grams, no exercise program, no cleansing regimen, no skipping meals . . . nothing--calorie intake drops 350 to 400 calories per day. This calorie figure remains curiously consistent across multiple studies in which wheat was eliminated.

400 calories per day results in 21 lbs lost over 6 months, based just on calories. (3500 calories per pound lost.) That is what happens in wheat elimination diets: 21-26 lbs lost over 6 months.

Wheat is the processed food industry's nicotine, a means of ensuring repeat food purchases. It's also low-cost (subsidized by the U.S. government), high-yield, an ingredient that even has its very own withdrawal syndrome should you miss a "hit."
Tags :

Comments (37) -

  • Steve

    4/7/2011 2:49:30 PM |

    The reduced appetite after wheat withdrawal is exactly what I'm experiencing. A very low carbs (and so very low wheat) diet is the first diet that I can stay on because I don't get hunger pangs. I'm down about 20 lbs. (10%) since finding this blog and going wheat-less.

  • Anonymous

    4/7/2011 3:31:35 PM |

    Hmmm... I've been wheat free (grain-free, actually) for almost 3 weeks now. I started off being mildly hungry all the time, and that has faded. I wonder if that's what you're talking about there!! Terrific!

    Keep the articles coming... love them.

    Diana

  • Steve

    4/7/2011 4:16:45 PM |

    I started just before Christmas. The first week or so was unpleasant ... hungry, groggy ... wheat withdrawal. The "no hunger pangs" showed up after that and made it possible for me to stay on this diet. It's the first time I've been able to consistently lose weight.

  • Real Food RD

    4/7/2011 4:44:52 PM |

    When I first went off wheat it took a good 3-4 weeks for the withdrawl to stop.  During that time I was ravenously hungry and ate constantly.  I know my body was just hoping I'd eventually eat some bread.  I gained probably 10 pounds, but it came back off (I don't have any other weight to lose).

    Was that a study you are referencing or clinical experience?  Would love to have more details.

  • Might-o'chondri-AL

    4/7/2011 5:08:06 PM |

    Biblical wheat and remote regional "landrace" wheat strains are not the same as tetra-ploid wheat we're sold. Tetraploid varieties have been grown for less than 500 years; and di-ploid varieties around for 500 to 1,000 years.

  • Megaera

    4/7/2011 5:23:28 PM |

    Look, I'm glad that this works for some/lots of people - but I've been doing this since before Christmas, 4 months now, and I haven't lost a pound.  My status is a good deal worse in a number of subtle and not-so-subtle respects, and frankly nothing of substance has actually improved in any way.  Recommendations of iodine supplementation were an unqualified disaster.  And I effectively have nowhere to go, now -- I'm stuck with this mode, because I have every reason to believe that going back to grain in any degree will yield uncontrollable weight gain.  I'm really not trying to be negative, but the point  has to be made, amid all the rosy predictions of magic pounds disappearing (that's just calories-in-calories-out which is supposed to be BS, according to the new Received Wisdom, no?) that this regimen doesn't work for everyone.

  • ChicagoGirl1

    4/7/2011 6:06:43 PM |

    How is wheat different from just carbs in general? Don't they all create this problem?

  • brec

    4/7/2011 7:09:57 PM |

    "...has its very own withdrawal syndrome should you miss a 'hit.'"

    If you follow the link, you'll see that this unqualified statement is based on self-selected (Dr. Davis's blog commenters) anecdotal evidence.

  • Anonymous

    4/7/2011 7:42:27 PM |

    brec:

    If you keep following those links back, you'll eventually land here:

    http://www.jbc.org/content/254/7/2446.full.pdf+html

  • Dani

    4/7/2011 8:25:31 PM |

    I agree. I can't stop once i start eating crackers or croissants.

    In your opinion, do other grains like corn and rice have the same effect?

  • Gene K

    4/7/2011 9:44:27 PM |

    @Megaera

    I used to eat a lot of bread. For the first four months of my grain-free and carbs-from-veggie-only life and policing my blood sugar I gained about 10lbs. My NMR profile got significantly worse, too. Dr Davis checked my APOE and it was type 4, so he told me to limit fats and changed my medications. In addition, I stopped being a vegetarian and increased the amount of lean proteins in my diet. I also changed my exercise routine according to slow-burn. Four months later - 14 lbs have been lost and NMR profile improved drastically.

    I am saying it, because there is a happy path of losing weight when you stop eating wheat, but certain people may need to make an additional effort. So you need to look further.

  • Might-o'chondri-AL

    4/7/2011 10:03:45 PM |

    Japanese children (290) aged 5 - 18 had MRI of brain to see if breakfast centered on white bread vs. white rice differ. The study adjusted for confounding factors.

    The older white rice breakfasters showed a larger grey matter in relation to cranium volume; in some brain areas white bread eaters had more grey matter.In the youngest there was not a statistical differenece in grey matter volume between the groups.

    Rice breakfasters' MRI showed more grey matter in left superior temporal gyrus, left inferior temporal gyrus,right pre-central gyrus, left superior caudate  nuclei and the bilateral caudate nuclei. Caudate volume is associated with a subset of verbal IQ ( POI component); the rice breakfasters had higher POI scoring. And in addition they had higher IQ than the bread group; IQ is associated with prefrontal and orbito-facial corteces and the cingulate gyrus.

    Bread breakfasters MRI showed more grey matter in the postcentral gyrus, right precentral gyrus, right fronto- parietal orbit, and bilateral orbito-frontal corteces. Their MRI showed more white matter in
    the right pre-frontal gyrus  and post-central guyrus; otherwise the two diets showed no white matter % differences between the groups.

  • Just Joan

    4/8/2011 1:00:06 AM |

    My experience has been exactly like Steve's. Since going completely wheat-free (as well as ditching the sugar and most fruit), I'm down 15 lbs. and still losing. The best part of all is that my hypoglycemia symptoms have completely disappeared, my energy is through the roof, and I no longer get uncontrollable hunger pangs.

  • Dr. William Davis

    4/8/2011 1:01:57 AM |

    As Steve and 1st Anonymous point out, this approach can work for many, if not most, people with extravagant weight loss and health benefits.

    However, as the frustration expressed by Meg suggests, there may be confounding factors. As Gene points out, apo E4, for instance, can modify the response. But this was not the focus of the post.

    This is a blog. Each post makes a point. Don't mistake this for a one-on-one healthcare encounter.

  • Dr. William Davis

    4/8/2011 1:03:27 AM |

    Hi, Real Food-

    I was referring to the collective experience demonstrated in gluten-elimination diets in celiac patients.

    I will summarize this literature in my upcoming book from Rodale, Wheat Belly.

  • mongander

    4/8/2011 1:32:32 AM |

    I've relented and switched from oats to swallowing about 1 oz of chia seed for breakfast.  The rest of the day I mainly rely on cabbage/veggie soup (no starches)...snack on roasted peanuts & boiled eggs.  Am losing weight.

  • Frank Hagan

    4/8/2011 2:01:10 AM |

    Dr. Davis - I posted today about leptin resistance, and how high triglyceride levels have been implicated in stopping leptin from its normal "hunger stopping" function. Have you seen a dramatic decrease in triglycerides from those that simply refrain from wheat, without intentionally counting other carbs?

  • WheatlessX

    4/8/2011 2:23:20 AM |

    A few months ago, I read a post on this blog which suggested getting a BG meter in order to see what effect things like wheat had on BG. The results of my first meal (whole wheat pasta with red sauce, broccoli, and whole wheat toast) showed 183 at 1hr PP and 149 at 2hr! What was really surprising to me, however, was that despite the 2 hour number being as high as it was, I was still very hungry.

    Based on this and subsequent tests, along with increased awareness of satiety, I've made some pretty significant changes in the types of foods I eat. Mostly, I've cut back on all the grains (even "whole grain") and added fats (I no longer believe the "low fat" recommendations).

    The result is that in about 3 months I've lost roughly 15 lbs. (mostly in my belly), despite having no sense of being deprived. It doesn't hurt that my lipids have improved, as well (TC, LDL and trigs all lower).

    I had been skeptical of Dr. Davis's claims about wheat at first, but I am now convinced that for me at least, wheat is not my friend.

  • Anonymous

    4/8/2011 3:33:36 AM |

    What if that happens to me with prety much every thing. I want another almond, another egg, another piece of cheese, another wine, more chocolatte, another sushi, a bit more of meat....

  • David Evans

    4/8/2011 8:16:16 AM |

    I started to cut down on my bread intake about 3 years ago and am now almost completely grain free (apart from accidental consumption). I have lost over 50lb and feel like a diifferent person.

    One of the biggest bonuses of cutting wheat from my diet is the improvement in my mood and temperament. I used to be quite a moody and slightly unpredictable type of personality, but now everything is calm and serene.

    Quite a few scientific papers show a connection between schizophrenia and cereal intake. http://healthydietsandscience.blogspot.com/search/label/Cereals%20and%20Schizophrenia

    This may help to explain the improvement in my personality.

  • Anonymous

    4/8/2011 11:10:35 AM |

    I've been mostly wheat-free for over a year, and have lost exactly zero pounds. I still don't eat it, since I believe there are a lot of benefits to leaving it out (all my blood-work #'s were fine before, but improved a bit more after awhile of high-fat/low carb). The biggest improvement I've seen is in my mood -- no more depression. However, I'm still 100 lbs overweight. Frown

  • CarbSane

    4/8/2011 12:27:43 PM |

    When wheat products are removed from the diet--without calorie restriction, without counting fat or carbohydrate grams, no exercise program, no cleansing regimen, no skipping meals . . . nothing--calorie intake drops 350 to 400 calories per day. This calorie figure remains curiously consistent across multiple studies in which wheat was eliminated.


    I would be interested in one study demonstrating that just cutting wheat from the diet resulted in 350-400 cal/day spontaneous reductions in intake.  Preferably controlled for protein content by substituting other carbs for normal wheat content.  

    The VLC diet studies don't count as too many variables are changed there to attribute most, if even any, of the decreased intake to reductions in wheat intake.

    If wheat is addictive, and whole wheat supposedly contains more addictive substances, why don't people gravitate towards whole wheat pasta and bread and binge on
    those?

  • Eric

    4/8/2011 3:12:46 PM |

    CarbSane-

    You stated "The VLC diet studies don't count as too many variables are changed there to attribute most, if even any, of the decreased intake to reductions in wheat intake."

    Same could be said for the studies that cholesterol and fat are the sole reasons for our obesity, diabetes, heart disease, etc- yes?

    I also don't buy your suggestion that people don't binge on whole wheat containing foods as I've seen it countless times at bagel shops, healthy Asian noodle bowl places, pizzerias, etc. People trying to eat "Healthy" often over indulge on "healthy" pizzas, bagels, breads and pasts all while thinking they are doing eating exactly what the AHA recommends. Something that is more than likely silently killing them.

    I've done all this before and all it got me was a plethora of trips to a cardiologist, anxiety, depression, bloating and countless Rx pills that did absolutely nothing. And I'm not an unhealthy guy by any means.

    You may feel Dr. Davis' posts are all anecdotal and that's fine. His new Track Your Plaque book has all the evidence and studies I need to support his claims and it was the anecdotal evidence that he posts that spoke volumes to me. It was the first place I found that explained exactly what I was going thru (30 years old, extremely hypertensive, depressed, slightly overweight and angry with atherosclerosis that seriously a 30 year old should not be suffering from). From that point on I've read his book, followed his plan and have replaced all my worthless Rx's for a daily dose of VD3, Omega3 and steer clear of "Healthy" grains... and I couldn't be happier.

    Of course this is my own "anecdotal" experience, that four of my previous cardiologists couldn't achieve...

  • Steve

    4/8/2011 4:01:05 PM |

    In posts above I didn’t make clear that I am actively “dieting” as in “trying to lose weight”.

    My diet: Two Atkins shakes for breakfast with vitamins and two more for lunch. An Atkins shake for snacks, as needed. Dinner is a leafy greens salad with vinaigrette and maybe nuts, peppers, tomatoes, cheese, minced garlic plus a meat portion and sometimes a low-carb vegetable. A 30 minute after-dinner walk with my dog most  evenings. A 15 minute walk/run some mornings before my weigh-in.

    I believe the only reason I can stay on this tough diet is the “no hunger pangs” effect that I get with very-low-carbs. For example, I can have the Atkins shakes for breakfast and easily go until lunch with no cravings. To accelerate weight loss, I can even skip breakfast – no hunger pangs means I can go from dinner to lunch without cravings – I’m hungry but I can do it – I’ve done it every day this week.

    I’m about 5’8”. I found this blog on Dec. 17th and I weighed 204 lbs. On Jan. 29th I weighed 189. Today, April 8th, I weighed in at 179.8! I hadn’t been in the 190s in years. The 180s? The 170s? They were just dreams to me.

    I have gone off the diet; typically after multiple social events in a row. Example -- alumni social Thursday eve, extended-family dinner at a restaurant Friday eve, sports event Saturday, why-not-keep-eating Sunday. Then, I want to keep losing weight so I get back on the diet. I go through wheat-withdrawal again but now I know it’s just a temporary phase and that helps me get through it. It takes about 10 days to get back to where I was and then I keep dieting.

    Disclaimers – On a tough diet like this I am weaker than normal but I can function and I put up with it because, after my initial success, I see this works & I want to lose the weight. I have a desk job so I can probably better handle the reduced energy levels than someone with a more active job. My family is supportive and we eat dinners that work with the diet. So I have intangible factors helping me.

    One definition of hack is “a clever solution to a tricky problem”. To me, very-low-carbs is an empowering “hack” of my metabolism that lets me control my weight. Hallelujah!

  • Might-o'chondri-AL

    4/8/2011 5:01:12 PM |

    A single variety of modern tetra-ploid wheat has 100s of different gluten proteins. This equates to 10s of thousands of variations of peptide sequences one can ingest from wheat.

    The molecules formed depend on how trans-amin-dation (cross linking proteins) binds the free residues of glutamine. This potential bond is genetic for each strain of wheat, since involves the positioning of Carbon terminals (located on any of those peptides, as a proline residue). Tetra-ploid wheat has many unique proline residues that cross-link (ex: alpha gliadin) in a way that can resist our digestion.

    Plasticity is a term used to describe the human brains ongoing adaptability. The nerve axons are in a outer (extra-cellular) matrix of gluco-proteins; this includes the proteo-glycan chondroitin sulfate ( glycan = poly-saccharides & oligo-saccharides; hence "glyc-").

    Chondroitin sulfate's residue (wing) of N-acetyl-galactos-amine provide a place for lectins to bind to (ex: lectins most infamous  trans-amididation incarnation is the gliadin molecule, a type of glyco-protein). Thus different glyco-proteins, with unique derivative glycos-amino-glycan molecular chains are going to affect brain neurons differently.

    Anti-bodies for uOR (natural opiod receptor)detected in circulation are indicative of a reaction to some lectin. This means a lectin is binding to the uOR; Doc calls this an "exorphin effect" with one end result being appetite stimulation.

    Neo-striata cells in the brain work off of input from the cortex; the neo-striatum has a part called the matrix (note: here matrix is a brain structure & not to be confused with terms like extra-cellular matrix) and another part called the striosome. The matrix neo-striata gets input from the pre-frontal brain and senori-motor regions; while the striosome input is from pre-limbic, infra-limbic and pre-motor corteces.

    The matrix neo-striata neuro-chemistry is  integral to behavior involved in self-initiated action, goal directed behavior, sensory integration and motor programs. During post-natal (growing child) brain development the striosome neo-striatum cells have a high degree of involvement with glyco-proteins; which may partly explain the Japan school children brain development differences due to breakfast of rice vs. bread (detailed above).

  • CarbSane

    4/8/2011 6:29:24 PM |

    @Eric, I agree.  Don't know where I've claimed such.  Dr. Davis made a claim (and he preceded that with "When wheat products are removed from the diet--without calorie restriction, without counting fat or carbohydrate grams, no exercise program, no cleansing regimen, no skipping meals . . . nothing-").  Study?  One?  

    I'm just asking for a study that demonstrates this claim.  I don't refute that a good many people could benefit from avoiding wheat.

  • Eric

    4/8/2011 7:59:13 PM |

    My apologies CarbSane, I didn't mean for reply to come across as combative.

    Dr. Davis may have a study that he can refer you to.

    But it is a well known fact that foods that trigger a surge in blood sugar and after-meal crashing also lead to increased hunger more frequently.

    Foods that lead to the surge are carbs in (either healthy or processed) grain or sugar form.

    Sometimes all the anecdotal evidence should stand above the biased studies attempting to maintain the status quo. Just my .02

  • Nick

    4/9/2011 4:38:03 AM |

    I reduced my CHO intake about three years ago and lost about 8 pounds in the first three months.  At about the three month point, I removed wheat and all other grains from my diet.  I have lost no additional weight since I gave up wheat.  

    I would say that I have not reduced my caloric intake by 400 calories a day.

  • CarbSane

    4/9/2011 11:09:24 AM |

    @Eric, no apology necessary, I didn't take your post as combative at all.  I just find Dr.Davis making sensationalistic claims a matter of routine lately.  I do a lot of literature searching and I've not, to my memory, ever come across one study that just looked at eliminating wheat and intake.  I'd be curious to see the results of such a study done in a well controlled manner.

  • Dr. William Davis

    4/9/2011 4:36:30 PM |

    In response to several commenters:

    Citing studies in which calorie intake is reduced by strictly eliminating wheat while not imposing any other restrictions does not necessarily mean that this is the most healthy way to eat.

    In other words, if I eliminate wheat but replace lost calories with corn chips, jelly beans, and Coca Cola, then of course I will not lose weight nor obtain health benefits beyond elimination of gluten and other undesirable ingredients in wheat.

    A better approach would be to 1) eliminate wheat, then 2) reduce carbohydrates, especially cornstarch, oats, and sugar, then 3) eat other whole healthy foods.

    My point is that, sans wheat, the drive for consumption is diminished for many, though not all, people.

  • Might-o'chondri-AL

    4/9/2011 4:55:03 PM |

    MRI of adult brain while eating shows a response according to an individuals BMI variation. I had this as a well composed comment at WholeHealthSource, but can't retrace it; so, roughly, from my notes now.  

    High BMI individuals have more brain activity in the left posterior insula, supramarginal gyrus, para-central lobule and the cerebellum's uvula/declive/tonsil structures. Cerebellum response involves how one likes the looks/smell of food; more blood flowing in the cerebellum coincides with increased appetite.

    Low BMI individuals have more brain activity in the anterior insula, posterior hypothalamus, amygdala, thalamus, pons and mid-brain structures.

    The Vagus nerve (dorsal) leads from our "gut" up into the pons sub-nucleus of our brains dorsal raphe. In obese individuals this link shuts down when eating. Contrary to the obese, this link is open in lean individuals when they (non-obese) are eating.

    The Pons, which inputs into most of the other brain structures, shows more functioning with slower eating. In addition, stuffing with excess food in a meal slows the pons interaction with the brain.

    The Amygdala, part of our limbic system, sets the emotional response to things ingested. It gets plenty of neuro-signals from the gut, and is implicated in binge eating.

    The Posterior Insula recieves input from both the amygdala and hypothalamus (regulator of amount we ingest). In obese individuals both the posterior and middle insula trigger (on)into action when they see the meal; as contrasted to normal BMI individuals, where these brain structures remain unaffected when they (non-obese) see a meal.  

    In obese individuals there is comparatively more dopamine activity in the neurological circuits of the hypothalamus, amygdala, mid-brain and thalamus (arousal response). So, all in all, it seems quite possible Doc's nemesis (tetra-ploid wheat's molecules) can play antagonistic roles in the brain.

  • CarbSane

    4/9/2011 5:37:21 PM |

    But Dr. Davis, you said there are multiple studies demonstrating a similar drop in caloric intake from eliminating wheat "without calorie restriction, without counting fat or carbohydrate grams, no exercise program, no cleansing regimen, no skipping meals . . . nothing-"

    Are you walking that back?  Or do such studies exist.

  • Might-o'chondri-AL

    4/10/2011 12:39:51 AM |

    Hi CarbSane,
    Doc's rant is about the "undesireable ingredients"
    in modern wheat. If would you forgive me for sounding like a know-it-all, then, my comments show some brain responses that go beyond "x" number of calories, "x" amount of carbohydrates, "x" level of exercise and "x" amount of meals.

    It is modern wheat's assorted agglutin fractions, the way they bind glycans (like chitotriose, Beta-1-4-linked N-acetyl glucosamine) and how they cleave off "rogue" metabolites that has an effect on the brain cells. These metabolites have to get inside the brain cells cytoplasm by trans-duction; they are not ions.

    These "undesireable" cleaved metabolites have exposed glucosamine (GlcNAc) wings (residues) that bind to GLcNAc receptors on the cell; this fosters their trans-duction (carrying) past the cell membrane and any intervening endothelial (blood vessel wall) barriers.

    The "undesireable" metabolite then out binds Lysosome C; thus normal lysosomal "housekeeping" endo-cytosis (engulfing) action is inhibited from destroying (ie: no opportunity to hydrolyse apart bonds in the metabolite) that metabolite. This gives the metabolite the time to act like a Heat Shock Protein (ie: it has
    physically blocked that brain cell's usual heat shock protein ever since it locked onto that cell's GluNAc receptor); and thus, that "undesireable" metabolite can ferry (translocate) it's glycan/peptide right to the Endoplasmic Reticulum inside of that brain cell.

    Once the endoplasmic reticulum
    (in a brain cell) recieves an
    "undesireable" peptide/glycan complex it (endoplasmic reticulum) is not able to do a
    "normal" job with it; which job is to properly fold (ratchet into explicit configurations) the normal proteins the  brain cell passes to it (endoplasmic reticulum). Any alternate fold in a protein means it (protein)will react differently in the cascades it participates in.

    How this translates into each of the physical alterations in specific brain structures that I mentioned is beyond my understanding. This comment is to explain one of the ways those
    changes can get initiated in human brain cells by modern wheat; and also, to show our schooling on calories/carbs/ exercise/meals/cleansing misdirect us Doc insists he sees clinical results.

  • Onschedule

    4/10/2011 6:23:53 AM |

    @Might,

    I have enjoyed many of your comments; you have a keen talent in selecting and presenting information which dovetails nicely with Dr. Davis's blog entries. I found this one particularly fascinating.

    Thanks!

  • rcdyoga

    5/6/2011 3:22:45 AM |

    Here is my wheat story. I have been "mostly" avoiding wheat for 3 years and when finally being diagnosed with Hashimoto's decided to go completely wheat free. My doctor suggested a gluten challenge for a definitive diagnoses of celiac or gluten intolerance.  Unfortunately, I agreed. Six weeks into the 3 month challenge I quit due to problems that began during the gluten challenge (joint pain, severe digestive distress, insomnia, adhesive capsulitis, nightsweats). Unfortunately the gluten caused some damage and I developed new food intolerances to dairy and nightshades, which have not resolved in 7 months of being grain free.

  • Yvonne

    8/2/2011 10:42:30 AM |

    Sorry this reply comes so late! I hope you see it. May I suggest that you try magnesium oil? It's a mixture of mag chloride and water that you apply to your skin. You may be mag deficient and, if so, that could explain why you're not losing weight.

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