Dr. Drew and weight loss fallacies
Occasionally, I will listen to the Dr. Drew Show at night before I go to sleep, where people call in with their problems (typically sex & drugs) and he usually does a 
great job identifying them and giving out solid advice.
However, last night I caught him offering up an outdated myth about losing weight to a caller. The guy calling in said he was very overweight, among other problems, and for this, Drew said “It’s very simple, move more, eat less. Exercise and cut down on your calorie intake. It’s not that hard.”
So Drew is following the already disproven calorie theory of weight loss. Gary Taubes did an excellent job dispelling the notion that weight loss is best achieved by eating fewer calories than you burn, in his 2008 book, Good Calories, Bad Calories, and in his 2008 presentation called Big Fat Lies.
Dr. Drew is just one of many mainstream experts out there who are clinging on to old theories that have had very little success in helping people achieve their optimal weight. Someday, the mainstream view will be more like that of Taubes, and the viewpoint we are putting forth here at Healthy Mind, Fit Body. Simply counting calories and using will power may help a few people lose some weight in the short term, but as long term advice in having a healthy, fit body, and a happy life, it falls flat on its face.
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19 – Coping with food cravings
(duration 19:04)
Why Do You Continue to Eat When You’re Full? by Joseph Mercola http://www.lewrockwell.com/orig5/mercola29.1.html
If you get stressed out from lack of sleep, you’ll have a harder time coping with cravings
Ghrelin and leptin are factors in satiety and appetite, but the mental factors are more important and have greater effect
Sentence completion exercises are extremely useful for coming to terms with one’s motivations and subconscious thoughts and feelings
The key is to remedy self-conflict, so that you can achieve your goals and have a healthy, happy life!
It’s important to pay attention to the eating contexts that you’re putting yourself in, but ultimately you choose what to eat
Famous article by Gary Taubes:
What If It’s All Been A Big Fat Lie?
http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
“Endocrinology 101″ concerns the insulin/carb factor for body fat regulation
6 Tips to Control Your Food Cravings, Part 1 http://www.amenclinics.com/blog/2611/6-tips-to-control-your-food-cravings/
A not-so-favorable review of Dr. Amen’s perspective…
PBS Infomercial for Daniel Amen’s Clinics
http://www.skepdic.com/skeptimedia/skeptimedia30.html
In order to achieve your ideal weight, there’s no need to focus mainly on brain chemistry and supplements to supposedly alter it
Instead, examine your choices from a psychological perspective
5 techniques for busting cravings (from Jonny Bowden’s book _Living The Low Carb Life_)…
1) eat fat and protein every few hours
2) avoid any junk carbs (including lots of complex carbs)
3) never let yourself become famished; carry protein/fat snacks
4) get enough sleep!
5) learn to recognize the emotional triggers for cravings…
The practices of self-acceptance and self-healing are vital to the process of becoming integrated without persistent self-conflict
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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Are thin people just crazy?
“Live a little!”
I’ve heard this many times in my life when I’ve voluntarily chosen to pass on bread, 
skip dessert, or not have that additional beer. I always find this a bit amusing, since the connotation is that I’m sacrificing by not having the carb indulgence that is being presented.
But this is the opposite of what I am doing when turning down these items! Rather than being stuffy and uptight about my diet, I’m actually not interested in overdoing it when it comes to extra carbs at this point of my life (although I used to think this was fun!). I no longer look at overeating or overdrinking as a pleasurable thing. So when the opportunity arises to pound a big dessert when I’m already very satisfied from a delicious, healthy dinner, I don’t have any positive associations in my mind to that dessert, so it is very easy and natural for me to turn it down.
Unfortunately, in our society, gluttony and “sinful” eating are often looked upon as virtuous. It can be disappointing for others in mixed company if you are to say, decline a specific food item that everyone seems to be wild about. This often stems from people’s own inability (or simple refusal) to make rational judgments about their own diet (and life!), so they must find something wrong with others who do not partake.
The people who tell me, and other healthy eaters, to “live a little”, are completely missing the boat here. I enjoy living a LOT, and make it a point to seek pleasure where I can (just like most human beings!). However, the taste of pasta, or a donut, or the feeling from a 3rd glass of wine, do not equate to good things to me- specifically, a fit, healthy body, high energy levels, and ultimately happiness with myself!
So rather than being “crazy”, “too strict”, or “inflexible”, thin people who follow a healthy, low carb diet have simply shifted their associations to what the “good life” really means.
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18 – Addressing nutritional bologna with guest Tom Naughton of Fat Head
(duration 40:54)
In this episode we interview the creator of the documentary film Fat Head: You’ve been fed a load of bologna
http://fathead-movie.com
http://tomnaughton.com
Fast food may not be healthy, but most food people buy in the grocery store isn’t too healthy either
Compared to paleolithic humans, we have way more access to carbs
Though self-responsibility is key, we’ve all been given a lot of bad information, such as that fat is bad and abundant carbs are ok
Unfortunately, most journalists are sympathetic to regulation and taxation, which CSPI promotes, in a vain attempt to control people’s choices and supposedly make the world a better place
The so-called lipid hypothesis, that eating fat raises cholesterol and causes cardiovascular disease, was flawed from the start
Rather than being objective, science is often controlled by those versed in politics; thus, a small group of people in power can have a detrimental influence on the eating habits of an entire country
Without the FDA and USDA (and their special interests), companies would have to compete in the marketplace for ensuring safe products for their customers
Cheese fried in coconut oil is not bad for you; it’s actually beneficial!
Check out the fat experts from fathead:
http://www.fathead-movie.com/index.php/meet-the-experts/
Most vegetable oils are not healthy for humans
Since fats are delicious, it’s not hard to convince kids to eat them :)
Unfortunately, there’s a lot of bad science out there, and bad reporting on it; confirmation bias is prevalent
Passing laws doesn’t educate people; coercive, one-size-fits-all edicts don’t support self-responbility and respect individual choices
Check out Tom’s blog on his film’s site: http://fathead-movie.com
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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Post-workout nutrition
On Saturday, my running club had a little potluck after our 8.5-mile run (leading up to the Carlsbad Half Marathon next weekend). Since I knew most people would bring carbs (and unhealthy ones at that), I brought a bag of cashews!
Well I was right on the money. Everyone brought some form of carb- bananas, lots of bagels, DONUTS, muffins, little cakes, gatorade…it was an insulin increase party! My cashews were actually a big hit, so I think some people were able to slow down their insulin release (and inflammatory response in the body).
I ended up grabbing a half a bagel and slathering it with yummy strawberry cream cheese. Definitely not the meal of champions, but much healthier than most of my other options. When I got home later I ate a real breakfast of goat’s milk yogurt, protein powder, and cashews!
Protein IS important after a workout, particularly a challenging one (like most of my runs these days!). The myth of carb loading and post-workout carbs goes on…but if you are desiring of a fit and healthy body, you are much better off with a balance of protein, fat, and carbs than to join the crowd and negate the positive effects of the workout you just did!
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Making the connections
Today on the Healthy Mind Fit Body Podcast, we interviewed Tom Naughton, comedian and creator of the documentary Fathead.
In part of our discussion, he talked about his kids and how they also eat low carb for the most part. For the most part he lets his kids have freedom in what they eat, but they still gravitate more towards healthy fats and proteins rather than the massive carbs that most kids are consuming. Instead of feeling like they were deprived of all the desserts and empty calories their friends were downing, they no longer connect those things with a good or positive feeling!
This got me thinking. When I overcame my carb addictions, what made it easier for me was making associations. Instead of associating carbs like cereal, pasta and sugar with health and fitness, I began to see them as adding fat to my gut and slowing me down, both physically and mentally. When I was able to make this mental association, and after 2 weeks of severely limiting my carb intake, I no longer had any cravings for these bad foods! At the same time, I was able to have the occasional dessert or unhealthy carb without sacrificing my health (or my flat stomach!).
When I talk to people about easing up on the carbs they are eating, I often get the reaction of “But I LOVE my carbs, and I can’t do without them!” So these people are looking at cutting out or cutting back on these foods as a sacrifice. Looking at it that way, I can’t blame them for resisting making dietary changes! But a little success with healthy eating will go a long way. Trying our suggested 2-week plan of cutting out most carbohydrates in your diet, (found in our book Healthy Mind, Fit Body) will allow you to start making these connections, and using the mind-body approach to achieving your perfect body!
17 – Overrated health foods and tasty carb substitutes
(duration 28:21)
5 most overrated health-food trends
http://www.chicagotribune.com/health/ct-overrated-food-trends-pg,0,6975867.photogallery
It’s always better to eat the whole fruit than to drink the juice (which is concentrated carbs)
Saturated fat is not bad
For some odd reason, the myth of bad saturated fat persists in the minds of many so-called nutrition experts
These experts know what they’re talking about regarding fat and cholesterol…
http://www.fathead-movie.com/index.php/meet-the-experts/
Vegetable oils are to be mostly avoided (except for olive oil)
The CSPI (Center for Science in the Public Interest) has contributed to lots of nutritional misinformation
Fish oil is better than flaxseed oil for omega 3s
Different carbs all get converted into sugar, which requires insulin, which enables fat accumulation and fat storage
12 Tasty Substitutions When Cutting Carbs
http://www.menshealth.com/mhlists/cut_carbs/
Grain-based carbs are to be eaten only in moderation
Pasta will make you fat, on account of the carb/insulin factor
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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Bagel Busters! – Carbo Loading Part 2
As I’ve mentioned, I’m currently training for a half marathon with a local running group, and we’re about a week away from starting our 
“taper” phase, which means we will slowly start to decrease mileage and intensity of our runs leading up to the race we are training for.
I’m bracing for the nutrition plan our coach is going to recommend during this phase. Last time around, it was carbs galore, and when you think you’ve eaten enough carbs, eat more! Bagels, cereal, bread, and pasta are all recommended as good foods that your muscles need to start storing fuel for your race. This would be bad enough when we are running 10-12 miles in training, but as we are resting, our bodies are even more likely to hold onto these calories and store them as fat! Not exactly the result of training for a race that most people are shooting for.
In the old days, when I used to compete in swimming, I followed the “common wisdom” of pumping in the carbs in the week leading up to my big meet. I distinctly remember one year going out to breakfast with the team the morning of our sectionals meet, and ordering up a big stack of pancakes with extra maple syrup. I was absolutely shocked that I felt sluggish later than day in the water! I actually FELT like the pancake breakfast screwed me up, but thought that would be impossible since carbs were the best source of energy possible!
Instead of listening to “common wisdom”, this year leading up to my race, I plan to eat a balanced diet and continue my fat intake of about 35-40% of my total calories. I will not go on a carb binge nor will I gain or lose weight, and I should be good to go for my race.
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Body shapes and sizes
I recently had an email exchange with healthy mind fit body proponent Tina, who hails from across the Atlantic in England. She inquired about the different body types we see in society and whether they are more innate or acquired.
This is an interesting subject, indeed. I think Kevin and I have casually mentioned ectomorphs, mesomorphs, and endomorphs a couple times on the podcast, but we haven’t delved into the specifics of human morphology in much detail. Apparently, this terminology of assorted “-morphs” was developed by a psychologist who linked them to temperaments, which seems a bit ridiculous: http://en.wikipedia.org/wiki/Somatotype#Modern_assessments
That said, obviously people have different bone sizes and muscle mass and constitution (some have biceps and calves that are more pronounced when contracted, for instance), which creates different forms. Yet, we also witness the typical excuses for settling for less in the realm of “body type.” Sometimes, individuals may be tempted to adopt a particular label (for example, “plus size”) that puts them in a supposedly natural category of body shape—even though if they decreased their amount of body fat, their form would look quite different (we’ve all seen those before and after shots;).
Imagine how dramatically different the world would look if everyone had a fit body (not to mention healthy mind:). Many so-called “big-boned” people who are overweight or obese might turn out to be much less large-framed than suspected, simply on account of achieving lower bodyfat percentages. Again, I refer you to those myriad before-and-after pictures of persons who’ve lost lots of weight; they seem like different people (ignoring the shaving and tanning, of course).
Nonetheless, noticeable variations in bone size must be taken into account when determining lean body mass. For example, the handy body fat calculator on Barry Sears’ site entails, in addition to height, measuring around the wrist for men and hips for women:
http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx
The BMI (Body Mass Index) has typically been used to assess a person’s body composition, but many experts recognize it as inadequate and even misleading. More recently, a new index has been developed called the BVI (Body Volume Index): http://en.wikipedia.org/wiki/Body_volume_index , which is an improvement but has its drawbacks too.
Regardless of your BMI or BVI, every person should set his or her sights on an optimal body fat percentage (e.g., <15% for males and <21% for females). In so doing, you will discover your real body shape. Given what we know about achieving a healthy mind and fit body, there’s no need to accept popular labels; psychotherapist Haim Ginott was right that “labeling is disabling.”
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16 – Resolutions for self-improvement
(duration 16:28)
Happy 2010!
Happy Festivus: Top 10 Festivus Foods for your Festivus Party! http://blogs.miaminewtimes.com/shortorder/2009/12/happy_festivus_top_10_festivus.php
2010 New Year’s Resolutions According to Women (Infographic) http://topcultured.com/womens-2010-new-years-resolutions-infrographic/
Your ultimate goal is happiness, and achieving a healthy mind/fit body is part of that process
It’s important to set concrete and specific goals
Delving into your emotional world is key to resolving self-conficlt and taking responsibility for your own well-being and happiness
A healthy sex life is an important reflection of your own self-esteem and feelings, as well as respect and admiration, for another person
If everyone had a healthy mind and fit body, the world would be a much better place!
Did Americans get any healthier over past decade? http://news.aol.com/article/did-americans-get-any-healthier-over/836823?cid=14
It’s amazing how much vital knowledge of health and nutrition doesn’t get into the mainstream
Central planning “authorities” oftentimes don’t have your best interests in mind; in fact, they are partially responsible for widespread obesity
Challenging rather than merely accepting what “experts” say is key to your well-being; and, it can reflect a higher level of self-esteem
Check out http://www.fathead-movie.com/ We’ll be interviewing its creator Tom this month!
Be objective by taking into account all the available evidence about health and nutrition, and beware Nanny State tactics!
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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