noun : an accumulation of loose stones or rocky debris lying on a slope or at the base of a hill or cliff.
The diet-heart hypothesis is the idea that saturated fat, and in some versions cholesterol, raises blood cholesterol and contributes to the risk of having a heart attack. To test this hypothesis, scientists have been studying the relationship between saturated fat consumption and heart attack risk for more than half a century. What have these studies found?
~ Stephan Guyenet from, The Dirty Little Secret of the Diet-Heart Hypothesis
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Life Return On Exercise Invested – LROEI
Exercise has been show to correlate (caution, https://en.wikipedia.org/wiki/Correlation_does_not_imply_causation) with longevity; The people who exercise more are also the people who live longer:
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I had never thought about exercise in quite this way: If I’m going to exercise, and if the exact details of the exercise aren’t so important, WHICH exercise would I prefer to do?
Would I rather spend time indoors or outdoors?
…in a gym, or at a playground?
…alone, or with my friends?
…in a familiar place, or some place new?
There are many types of exercise. The way I’m pursuing exercise through Parkour ALSO happens to generate a greater LROEI.
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Body fat produces a hormone called leptin, which signals to the brain and other organs to decrease appetite, increase the metabolic rate and increase physical activity. More fat means more leptin, which then causes the extra fat to be burned. The little glitch is that some people become resistant to leptin, so that their brain doesn’t hear the fat tissue screaming that it’s already full. Leptin resistance nearly always accompanies obesity, because it’s a precondition of significant fat gain.
~ Stephan Guyenet from, The Body Fat Setpoint, Part II: Mechanisms of Fat Gain
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This part of his series is short and non-technical. But his whole series is, probably, the greatest explanation of why one gets fat which I have ever read.
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My position, and that of a growing number of researchers, is that there’s more to obesity than calorie balance, and that body weight and fat mass is regulated by a complex system that involves an array of hormones and feedback mechanisms.
~ John Briffa from, «http://www.drbriffa.com/2011/03/10/is-obesity-all-in-the-mind/»
In recent months I’ve become interested in the potential role of a hormone by the name of leptin in obesity.
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It’s not “in the mind” in the sense that you can imagine your way to weight loss. But there’s definitely MORE to weight loss than the balance of calories. My experience is that the best way to lose weight is to simply reduce my calorie intakes slightly — no need to count everything and aim for a computed target intake. At the same time, include some strength training (a ton is not required, but walking/cardio is NOT what worked for me.)
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So that’s what I suggest as an alternative to dumbing down: See if you can care about your listeners or readers enough to understand why they should want to know this and what direction they can approach it from. Then work on your own understanding of the subject until you grasp it well enough to approach from that direction yourself. In the short term, that may not be as satisfying as ridiculing their stupidity, but in the long term I think it works better.
~ Doug Muder from, Instead of Dumbing Down | The Weekly Sift
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The bottom line is that experimental models of atherosclerosis appear to rely on overloading herbivorous species with dietary cholesterol that they are not equipped to clear. SFA does exacerbate the increase in LDL caused by cholesterol overload. But in the absence of excess cholesterol, it does not necessarily raise LDL even in species ill-equipped to digest these types of fats. Dietary cholesterol has a modest effect on LDL cholesterol in humans, and it has even less effect on LDL particle number, a more important measure. So there may not be a cholesterol overload for saturated fat to exacerbate in humans.
~ Stephan Guyenet from, Animal Models of Atherosclerosis: LDL
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In the context of actual amounts that you can actually consume (animal studies feed cholesterol to herbivores as if you eat 20+ eggs EVERY day) there is no evidence (not in animal studies and certainly not in human studeis) that cholesterol and saturated fat cause atherosclerosis. If you think eating cholesterol or saturated fat is bad, I hope you’ll investigate where you obtained that knowledge, and look into the factual basis of that knowledge. If you’re avoiding cholesterol and saturated fat, what are you replacing it with?
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Official recommendations are normally that about 60 per cent of the calories we consume should come from carbohydrate. That’s actually higher than the most carbohydrate-rich hunter-gatherer diet of all, and about three times the average carbohydrate percentage in such diets. The authors of this study conclude, ‘…the range of energy intake from carbohydrates in the diets of most hunter-gatherer societies was markedly different (lower) from the amounts currently recommended for healthy humans.’
~ John Briffa from, «http://www.drbriffa.com/2011/10/11/it-looks-like-our-ancient-ancestors-ate-a-low-carb-diet/»
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Not “low carb” as in some wacky, extremist diet. I’d prefer to call it a “normal carb diet” where you simply try to get your carbs from tubors, fruits and veggies, not from added sugars and refined grains.
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Find joy in every step. You’re not doing this to get to some great destination at the end. Each positive step can be a joy in itself, a place to smile and breathe and find gratitude. What a wonderful thing to be where you are!
~ Leo Babauta from, An Overlooked Factor in Creating Positive Change – Zen Habits Website
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Do whole grains prevent smoking too? An alternative explanation is that the women who were eating whole grains were all-around more conscientious and concerned about their health than those eating refined grains. And why not? They “knew” from mainstream diet advice that whole grains are healthier than refined grains. When is the last time you saw someone smoking a cigarette while eating whole grain muesli with skim milk and half a grapefruit for breakfast? Is it easier to imagine someone smoking while eating a donut and sweetened coffee?
~ Stephan Guyenet from, Modern Diet-Health Epidemiology: a Self-Fulfilling Prophecy? Part II
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I recommend reading everything on the Whole Health Source blog; Very science-intensive, but you’re life will be imrpoved. And, the above piece is a great explanation of things like “correletion”, “confounding factors”, and more. But, there’s also a HUGELY useful take-away that he doesn’t explicitly state:
By being health-conscious — reading, learning, making small changes — you’re going to have a huge affect on your health. In the long run, you don’t need to learn every little scientific nuance (because who has time for that, right?) Instead, you learn a little each day and continuously work to make small improvements.
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Eventually, you will want to purchase swivel clamps. They can be quite expensive. But, I found this place, which sold them to me for an unpublishably, insane, low price: https://www.associated-scaffolding.com
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Growth hormone stays flat for about 40 minutes, after which it goes up steeply. At around the 90-minute mark, it reaches a level that is quite high; 300 percent higher than it was prior to the exercise session. Natural elevation of circulating growth hormone through intense exercise, intermittent fasting, and restful sleep, leads to a number of health benefits. It helps burn abdominal fat, often hours after the exercise session, and helps builds muscle (in conjunction with other hormones, such as testosterone). It appears to increase insulin sensitivity in the long run.
~ Ned Kock from, Growth hormone may rise 300 percent with exercise: Acute increases also occur in cortisol, adrenaline, and noradrenaline
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Keep on keepin’ on!: I’ve filled in the rest of the bars and this thing now needs a name. Until you’ve tried moving in a complex space, you won’t know how supremely capable the human body is; shoulders, grip, torso, knees, feet, vision, proprioception, spacial mapping… that meat-frame your mind lives in is meant to M. O. V. E.
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Few people have stopped to realize that intermittent electricity isn’t worth very much. It may even have negative value, when the cost of all of the adjustments needed to make it useful are considered.
Energy products are very different in “quality.” Intermittent electricity is of exceptionally low quality. The costs that intermittent electricity impose on the system need to be paid by someone else. This is a huge problem, especially as penetration levels start exceeding the 10% to 15% level that can be handled by operating reserves, and much more costly adjustments must be made to accommodate this energy. Even if wind turbines and solar panels could be produced for $0, it seems likely that the costs of working around the problems caused by intermittent electricity would be greater than the compensation that can be obtained to fix those problems.
~ Gail Tverberg from, Intermittent Renewables Can’t Favorably Transform Grid Electricity | Our Finite World
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I’m not saying “abandon all renewable energy sources.” I am saying, “you should go read this article… and everything else on that web site.”
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I stand loving America, aware that I often fall short of what that love should mean. When I say I love America I mean I love certain shared values and founding ideals like the rule of law and equality before it, liberty, and self-determination, and what people have done to achieve them. I love the values as lofty as the right to speak and worship and as humble as the right to raise a family and work and live as I see fit. I love it knowing that these ideals are more aspirational than descriptive, more a to-do list than a resume. They are what Lincoln called “unfinished work” and “the great task remaining before us.”
~ Ken White from, «https://popehat.com/2016/08/30/i-stand-despite/»
I happen to be that sort of middle-aged-softie who is deeply moved by our National Anthem.
…but, when I stand for the National Anthem, I do not judge those who do NOT stand (even if they are in the row behind me talking loudly). I love America all the more for its ensuring their right to a freedom of expression; An America where they should never be forced to declare their adoration for the State as a precursor to watching some random sporting event.
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This blind spot in our perception is why we confidently tell ourselves that we’ll start that business, lose the weight, repair our relationship, get organized…in a few weeks or a few months, because then we’ll have more time. It’s an illusion. It’s a self-deception that allows us to soothe the pangs of our unfulfilled desires with the panacea that now is not the right time. The mirage of the time-filled future can string a man along until he’s 80, has one foot in the grave, and realizes that the expanse of time he imagined would open never appeared.
~ Brett McKay from, Meditate Upon Death to Motivate Yourself | The Art of Manliness
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This post presents a gallery of ALL images in this series. You can click on any to enlarge; you can even click on the first, sit back, and it’ll run them all as a slide show. The gallery is dynamic so it will automatically grow as I add more posts to this series.
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This post presents a gallery of ALL images in this series. You can click on any to enlarge; you can even click on the first, sit back, and it’ll run them all as a slide show. The gallery is dynamic so it will automatically grow…
This post presents a gallery of ALL images in this series. You can click on any to enlarge; you can even click on the first, sit back, and it’ll run them all as a slide show. The gallery is dynamic so it will automatically grow…
This post presents a gallery of ALL images in this series. You can click on any to enlarge; you can even click on the first, sit back, and it’ll run them all as a slide show. The gallery is dynamic so it will automatically grow…
This post presents a gallery of ALL images in this series. You can click on any to enlarge; you can even click on the first, sit back, and it’ll run them all as a slide show. The gallery is dynamic so it will automatically grow as I add more posts to this series.
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