How Eating Disorders Affect Relationships

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It's bad enough that eating disorders can wreck your life and your health. It's even worse when they affect the people around you and the people that you love.

I remember in my early days I would eat anything that was available, even if it inconvenienced the people in my home. I would lie about what I ate. Eating disorders turned me into a moral monster in some regards.

I was on the phone recently with someone who said that her eating disorder was affecting her relationship with her significant other.

Even if you don't have a full-blown eating disorder and you just have a tendency to overeat once in a while, will eventually impact your relationship with the people around you. For me, it was the isolation. I declined many social events for several reasons: 1) my body had changed and I didn't want people to notice; 2) I wanted to binge all alone and decline all social activities; 3) I had just binged and I needed to recover.

The effects on self-esteem, your health, and your physique will...

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What's on the Menu?

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When I hear doctors, trainers, and YouTubers talk about the benefits of a keto diet, I wonder if they ever think about the obvious downside to a high fat diet: the calories.

I don't subscribe to low-fat dogma that says that we should eat <10% of our calories from fat and that "fat makes us fat." That went too far. It went so far that people starting eating fat-free chips and cookies. "Fat" is an unfortunate homograph in the English language. I wish we would call dietary fat "lipids" but I also think the opposite of exceed should be subseed.

Anyway, fat does not make you fat. Overeating makes you too fat regardless of the source of the calories.

But one thing the low-fat and vegan advocates got right is that raising the caloric density of your diet makes it easier to gain weight, and that's what clinical trials repeatedly show. This makes sense. If you eat high-fat foods (cheese, ranch dressing, mayo, cream, etc.) you're eating more calories per volume, and it becomes super easy...

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How Not to Fall Off the Wagon

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When I hear doctors, trainers, and YouTubers talk about the benefits of a keto diet, I wonder if they ever think about the obvious downside to a high fat diet: the calories.

I don't subscribe to low-fat dogma that says that we should eat <10% of our calories from fat and that "fat makes us fat." That went too far. It went so far that people starting eating fat-free chips and cookies. "Fat" is an unfortunate homograph in the English language. I wish we would call dietary fat "lipids" but I also think the opposite of exceed should be subseed.

Anyway, fat does not make you fat. Overeating makes you too fat regardless of the source of the calories.

But one thing the low-fat and vegan advocates got right is that raising the caloric density of your diet makes it easier to gain weight, and that's what clinical trials repeatedly show. This makes sense. If you eat high-fat foods (cheese, ranch dressing, mayo, cream, etc.) you're eating more calories per volume, and it becomes super easy...

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Why a High-Fat Diet Will Make you High in Fat

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When I hear doctors, trainers, and YouTubers talk about the benefits of a keto diet, I wonder if they ever think about the obvious downside to a high fat diet: the calories.

I don't subscribe to low-fat dogma that says that we should eat <10% of our calories from fat and that "fat makes us fat." That went too far. It went so far that people starting eating fat-free chips and cookies. "Fat" is an unfortunate homograph in the English language. I wish we would call dietary fat "lipids" but I also think the opposite of exceed should be subseed.

Anyway, fat does not make you fat. Overeating makes you too fat regardless of the source of the calories.

But one thing the low-fat and vegan advocates got right is that raising the caloric density of your diet makes it easier to gain weight, and that's what clinical trials repeatedly show. This makes sense. If you eat high-fat foods (cheese, ranch dressing, mayo, cream, etc.) you're eating more calories per volume, and it becomes super easy...

Continue Reading...

Why Adding Butter to Your Coffee is a Bad Idea

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When Dave Asprey released Bulletproof Diet in 2014, one of this "best" ideas was to stick butter in coffee and drink it.

For whatever reason, this was a massive hit, and this is very popular trend in the fitness and entrepreneur space. Everyone is looking for the holy grail of fat loss.

I predict no one will be doing this in five years and we will remember the days when people dunked a stick of butter into their cup of coffee and thought they were making themselves healthy.

In research there is a term called 'Face Validity.' Does something make sense at first glance, or prima facie? If not, then it probably isn't true even if the numbers show that there is some effect.

Why would sticking a bar of fat into grounded coffee beans have any effect on health? My guess is that it doesn't.

This is my problem with 'biohacking.' The whole idea of biohacking is that there are hidden tricks waiting to be revealed that will extend our life expectancy and boost our productivity.

I call BS.

...

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Don't Go Crazy Losing Weight

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The posters in the Facebook groups continue to entertain me on a daily basis.

Everyone is "struggling" to lose weight, "frustrated" with the scale, or they "can't break that plateau" or they "fell off the wagon."

What starts bad, ends bad.

I can guarantee you that every one of these people who is frustrated with a plateau or a relapse did one thing wrong that almost everybody gets wrong: lose weight fast.

When I update my Windows, I usually do it at night because it takes a couple of hours to reboot everything. Yes, two hours. It's a large OS and I have a lot of diet. I hit the button and let it do its thing.

That's how weight loss should be. Hit the 'play' button and let it run. Check the progress once a week, but it expect the process to take a while.

No one does that. In our culture that is addicted to instant gratification, we want everything now.

Whenever I hear someone say, "I need to lose [X pounds] by the wedding," I know that it will end bad. Crash diets and rapid weight loss are...

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Why You Shouldn't Listen to Gary Taubes

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If there's anybody who is promoting this idea that insulin is ruining our health and making us fat, it's Gary Taubes. He's the best-selling author of Good Calories, Bad Calories, Why We Get Fat, and The Case Against Sugar.

Taubes is a good story-teller, which is part of the problem. His book is more narrative than it is fact. He twists a lot of facts to make his story work.

There's a lot of problems with his hypothesis, which says that carbs release insulin, which shuttles energy into the fat cells, and then we all get fat. He says we overeat because we're getting fat and insulin acts like this horizontal growth hormone.

When I read Why We Get Fat in 2011, I started doing paleo for awhile. Those were in the days when I didn't have good mechanisms to sort information and figure out what was good and what was wrong. But one book altered my diet and my health.

Did I stop binging and fasting? Nope. The problem was the binging and my behavior, not the composition of...

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Why Diet Optimization is Silly

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Once in a while, I'll see programs that talk about "custom-tailored" nutrition programs or diet plans "based on your DNA" or diet plans to "match your blood type."

There's also a web-site with daily videos and articles that talks about the latest study that asks questions like, "which is the healthiest type of berry?" or "which fruit has the most antioxidants?" (PM me for the exact web-site).

Personally I think a lot of this is BS.

You can only optimize your diet so much. Once you follow basic principles of good nutrition like: 1) eating only when you're hungry; 2) eating a variety of foods from all good groups; 3) limiting processed foods, everything else is almost a detail, and it doesn't matter too much what your macros are, or which kind of raisin or berry you eat.

The problem with diet optimization is that there is no way to know exactly if your diet is optimized. Only when you reach the age of 90 without cancer will you know for sure that your diet was optimized. Even then, how do...

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My Favorite Podcaster Just Fat-Shamed You

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I spend a lot of time in the car, which means I have a lot of time to listen to podcasts and other voices.

I was listening to one of my favorite podcasters, whose name I will keep secret (unless you PM me), talk about obesity and why obese people are fat.

He said, "if you live with me for a few months, you'll lose weight." In other words, obese people can't help themselves to another helping of apple pie commode. They're fat, lazy, gluttonous people.

I've had enough with the fat shaming. I remember one of my professors in PT school saying (circa 2013 when I was 170 lbs), "you need to go on a diet." That hurt!

The fact is, most obese people know they're unhealthy, know they need to do something about it, and have probably tried in the past to change it.

I also know that most obese people don't want to be obese. They don't wake up and say, "I'm obese and this is how I want to be." If they could wave a magic wand they would be lean and fit too.

So why are they obese?

It's become acceptable...

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Rats in the Caferteria

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I'm obsessed about putting rats on a cafeteria diet. I didn't do it, but researchers have done it.

I consistently go back to a study that Obesity conducted in 2010 that compared various diets and their effects on rats. The winner, or the loser? The rats on the high-fat, high-carb diet.

There were four different studies that the researchers looked at: high sugar, high-carb (starch), high-fat, and then the high-fat, high-carb diet (cafeteria diet- chocolate Ensure, Fruit Loops, cookies, etc).

I now you're not a rat, but believe it or not, the metabolic pathways of a rat are very similar to a human: the liver, the fat cells, the brain, insulin, etc. It really doesn't matter. This is why rat studies are so illustrative. What we can't do to humans we can do to rats, with limitations of course.

I won't go into all the data and the graphs, but here's what stands out about this study:

It was the rats on the high-sugar diet that gained the least amount of weight (all four groups gained...

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