Optimizing Health through Diet

In this video from our friends on the Low Carb Down Under channel, Dr. Paul Mason , one of my Health Sherpas, covers many interesting points. Some of the highlights:

  • His personal experience with developing metabolic syndrome, and the relative lack of dietary teachings he received in medical school.
  • How medical school teaches doctors to prescribe medications, but not how to de-prescribe medications when patients begin to reverse metabolic syndrome.
  • The vegan vs. carnivore dietary controversy, and the relative strengths and drawbacks of each. Both are superior to the standard Australian (or American) diet – or SAD.
  • Limitations of nutritional research, including food frequency questionnaires that rely on faulty memories, the healthy user bias and misclassification of pizza, for example, as “red meat.”
  • Giving children in Ecuador one egg a day prevented stunted growth. Red meat, dairy and eggs provide the fat needed for brain development in children.
  • The strongest experimental design is a blinded randomized control trial (RCT). A meta-analysis gathers related RCTs and re-analyzes them as if they were one larger study. If you see the words epidemiology, association or correlation in the discussion of a study, you should be hesitant to rely too firmly on the results because of possible confounding factors.
  • At about the 24:00 mark in the video Dr. Mason discusses environmental issues related to plant and animal-based agriculture, and how grazing animals replenish the soil.
  • Cholesterol is essential to human life and is part of all cells. Lipoproteins, e.g. Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL) transport cholesterol through the blood. Starting at about the 40:00 mark, Dr. Mason discusses the bad science behind the saturated fat/LDL hypothesis, and a meta-analysis that showed LDL levels had an inverse relationship to all-cause mortality: the higher your LDL levels, the longer you lived.
  • Damaged LDL is the the kind that leads to atherosclerosis, and this damage occurs in two ways: glycation (due to high blood sugar levels, which come from too much sugar and carbohydrates), and oxidation. Vegetable and seed oils are more likely to become oxidized, particularly at lower temperatures.
  • The Triglyceride/HDL ratio is a good gauge of whether you have small dense LDL (the dangerous kind, which is called Pattern B), or big, fluffy LDL (Pattern A). This ratio, which you can calculate from a standard lipid panel, is a far better predictor of heart attack risk than LDL cholesterol alone.
  • The problem with laboratory test reference ranges is that they reflect results that encompass 95% of the population, so just because your lab results are in the “normal” range doesn’t mean they’re in a healthy range. Much of the population is not healthy.
  • High protein and Vitamin D are keys to bone density, and in a study of post-menopausal women and men over 65 those with the highest protein intake actually reversed bone loss.
  • Fasting or time-restricted eating are especially helpful for people who are metabolically unhealthy. Even without changing what you eat, you can improve your health by limiting when you eat. (I would add that limiting carbs and becoming fat-adapted makes it easier to limit eating windows.)

There’s lots more, so as you have time I’d encourage you to watch it all. In addition to the points I’ve highlighted above, you’ll hear him drop some truth bombs that you might find jarring because they directly challenge the low-fat, high-carbohydrate orthodoxy promoted by the U.S. government and various medical societies.

An orthodoxy for which the scientific evidence is seriously lacking.

Along with my other Health Sherpas, Dr. Mason’s perspective has helped to reorient my thinking on what is a healthy diet as Lisa and I have been on our health journey over the last few years.

We’ve each lost more than 50 lbs. and have been informally coaching others who have massively improved their health, energy and vitality, with significant weight loss as a welcome side effect.

Based on that experience, I retired in August to launch a new venture we’re developing together with a long-time friend and primary care physician who has had an interest in metabolic syndrome for decades.

We’ll be providing education, community support and coaching to people looking to turn back the clock on their health. Some also will be eligible to take advantage of a direct primary care option.

If you’re interested in learning more, send me an email and I’ll be in touch to give you opportunities for a preview.

Attacking the Axis of Illness through a Ketogenic Diet

While a low-carbohydrate ketogenic diet has been increasingly recognized as an effective way to lose weight, and while weight loss may be the initial motivation for many to embrace it, the health benefits are much broader and deeper than just weight loss.

As David Harper, Ph.D. says in the video below, keto benefits beyond weight loss include:

  • Lower blood triglycerides and higher HDL cholesterol
  • Reversing insulin resistance, making blood sugar and insulin more stable
  • Less systemic inflammation and pain, and
  • Improved energy, stamina and flexibility.

He also highlights several diseases for which strong evidence exists showing that a ketogenic diet is beneficial, as well as others for which the evidence is emerging.

The money quote…

I actually think that all of these chronic diseases…are all the same thing…. I think in the next 10 years you’re going to see a lot of medical research looking at the mitochondria…and that’s where we’re going to find the root cause of chronic disease.

Dr. Harper also presented an interesting graphic that illustrates how a high-carbohydrate diet drives insulin resistance, inflammation and obesity and resulting chronic disease.

Finally, he shares information about a study in which he is involved that is using a ketogenic diet in addition to customary therapies in women with breast cancer, and shows PET scans of these patients who have seen reduction in tumor size and extent.

Dr. Harper is the author of a book called BioDiet: The Scientifically Proven, Ketogenic Way to Lose Weight and Improve Health, which I ordered based on this presentation (as well as favorable reviews from two of my Health Sherpas, Nina Teicholz and Maria Emmerich) and expect to receive today.

Well worth your time to watch:

I retired in August from leading Mayo Clinic’s social media program to start a new venture with my wife Lisa and a family physician friend I’ve known since high school. 

He has been interested in metabolic syndrome for more than 20 years, and with nearly nine of ten of Americans having at least one marker of metabolic ill health, he sees this as the major health challenge we face as a society.

Our mission is to help people take control of their own health through lifestyle changes. A low-carbohydrate diet as Dr. Harper describes is one key element.

I was motivated to launch this venture by our health journey from the last few years. Lisa and I have each lost more than 50 lbs. and maintained that weight loss for 18 months (so far). 

For the last 10 months or so we’ve been coaching others in making similar changes, and they’ve experienced great results too. 

We also have medical lab test results that show significant health improvements, and we feel better than we have in 20 years. It was really rewarding to see people we were coaching turning back the clock on their health, and I found myself saying, “I’d like to do this full-time.”

As it turns out, I can.

That’s why I say my August retirement was really instead the beginning of a third career. I worked at Mayo Clinic for 21 years in health care media relations and social media, after 14 years in politics and government.

I hope my third career will be longer and have more impact than either of the first two. 

We’re currently in the Alpha phase of development, as we plan to offer educational resources, online community support and individual and group coaching.

If you’re interested in being one of our Alpha members who will help us shape and refine the services, send me an email and I’ll be in touch to give you a preview.

Challenging Seven Nutrition Myths

The prevalence of Type 2 diabetes has more than tripled in the last generation.

Dittos for obesity.

Alzheimer’s disease was unknown a century ago, and now almost every family has had a loved one affected.

Cardiovascular disease is still the #1 killer of men and women, although cancer is fighting for supremacy.

All of these are related to metabolic syndrome, and almost nine of ten Americans either already have it or have at least one marker of metabolic ill health.

It’s certainly NOT a genetic problem. Our gene pool could not have changed that much in a generation.

This raises two possibilities:

  1. Americans are systematically and overwhelmingly ignoring the health and dietary advice of their doctors, the government health agencies and the health care establishment. They just don’t care or totally lack self-control. Or
  2. The conventional advice they’ve been getting, and which they’ve mostly tried to follow, is wrong or at least less than optimal. It doesn’t work.

In the video below one of my Health Sherpas, Dr. Zoe Harcombe, whose Ph.D. examined the evidence for dietary fat guidelines and found it lacking, outlines seven tenets of conventional dietary wisdom:

  1. A pound of fat is equal to 3,500 calories.
  2. Creating a calorie deficit of 3,500 calories will produce a pound of fat loss.
  3. Animal fat is saturated and plant fat is unsaturated.
  4. Saturated fat causes heart disease.
  5. Cholesterol causes cardiovascular disease.
  6. Whole grains are healthy.
  7. Getting five servings of fruit and vegetable per day is essential to health.

Her conclusion:

Watch it for yourself, and then go to her website where you can see that she has the evidence to back her assertions. She’s got the receipts.

This is simultaneously maddening (because we’ve been given such bad conventional “wisdom” for more than four decades) and also extremely encouraging news, because it points to the possibility of a more enjoyable and healthier way to live.

As Lisa and I have been on our health journey over the last several years, we’ve reclaimed and restored our health and vitality by taking a path that would be much more familiar to our ancestors than what is currently recommended by the dietary establishment.

We’ve been coaching friends in these same changes for about the last 10 months, and they’ve seen great results too.

I retired from Mayo Clinic last month mainly because I wanted to start a third career, launching a new venture.

We’re joining with a friend (and my high school classmate) who has 30 years of experience as a family physician and a long-term interest in metabolic syndrome.

We’ll be providing information and education people can apply to improve their health through diet and lifestyle modifications, along with an online community and coaching support to help our members make these changes.

We plan to announce details in the coming weeks. If you’re interested in being one of our early members send me an email and I’ll be in touch to give you a preview.

Introducing the SHSMD Social Media Network

With my retirement from Mayo Clinic last month we decided that the time had come to sunset the Mayo Clinic Social Media Network. I had envisioned and launched #MCSMN in 2011 as a connection hub and learning space about social media in health care for not only Mayo Clinic staff but also colleagues nationally and even worldwide.

All of the services were available to Mayo Clinic staff at no charge, while external members had both free and paid options. We also hosted annual conferences on health care social media, and even international conferences in Australia (Brisbane and Melbourne) and Dubai, United Arab Emirates and two virtual conferences with the Society for Health Care Strategy and Market Development (SHSMD).

We had a good run with #MCSMN and it aligned with Mayo Clinic’s history and values, but with my retirement it was time to reassess whether it should be a priority for my successor. Social networking and social media is important for health care organizations, but hosting an external social media network for health professionals isn’t exactly Mayo Clinic’s core business.

As a membership organization of the American Hospital Association, this IS very well aligned with the SHSMD mission.

Many members of #MCSMN expressed interest in having a space to stay connected, and so I’m glad to announce that SHSMD has established the SHSMD Social Media Network to meet this need.

I’m committing to participating regularly, and I hope you will join and help to create a vibrant and mutually supportive community.

How to Join

If you’re already a member of the broader SHSMD community it’s easy to join: just go here and once you’re logged in, click the Join Group button at the top.

Everyone who participated in the #MayoSHSHMD Virtual Conference this year already has a SHSMD membership!

For those who didn’t, SHSMD Executive Director Diane Weber has gotten the AHA IT team to create a mechanism so non-SHSMD members (even our international colleagues) can participate in this group within the SHSMD community too, but it takes a few additional steps.

If you’re not currently a member of SHSMD:

  1.  First set up a FREE account with the American Hospital Association (SHSMD is part of AHA) by clicking on Register/Login Button, then “Create an Account” at aha.org.

2.      Log in at shsmd.org using your new credentials.

3.      Click this link to sign up for the community.  It will seem like a checkout cart with $0 purchase.

Once you have completed those steps, go to the SHSMD – Social Media Network group and click the Join Group button.

I hope my health care colleagues with an interest in social media will take advantage of this opportunity to stay connected and continue growing together.

THIS is why I’m pursuing a third career

After 21 years working at Mayo Clinic, including starting Mayo’s social media programs and leading the Mayo Clinic Social Media Network with Dr. Farris Timimi for the last 11 years, I retired last Tuesday to pursue a third career.

My of counsel role with Jarrard, Inc. will give me a great opportunity to build on what I did at Mayo, and I’m very much looking forward to that work.

In my announcement I also mentioned that Lisa and I (with a physician friend) are launching a venture related to our health journey, and inviting those interested in being one of our early participants to help us formulate the program to send me an email so we can discuss.

I’ve received several inquiries and will be having follow-up conversations in the coming weeks, but one of the emails and our subsequent discussion captures the essence of why Lisa and I are compelled to pursue this work.

I’m sharing this anonymized exchange with permission.

M.L.: Hi Lee. I’ve been following your and Lisa’s health journey and your advice – like Lisa the menopause hormones thing hit me hard and going keto with intermittent fasting finally helps me – down 45 pounds with more to go, sticking with it at 56 … I have no interest in sharing photos or name yet… but in 6 months who knows? Would love to be in the loop on whatever you have planned.

L.A.: So great to hear from you! Your story is exactly why Lisa and I decided to share ours, because we think it’s really important for people to hear about low carb and IF. Yet we did it with a little trepidation because we didn’t want to go out there and talk about what we had been doing, only to relapse. As it turns out we’re both 10+ lbs. under where we were when we started telling the story 18 months ago, so we can confidently say this works long term.

So yes, we understand about not wanting to “go public.” We have another couple I profiled anonymously who are down 35 and 20 lbs. respectively, and they’re in the same boat, although he and his brother-in-law (down 34 lbs.) just did a Zoom interview with me (recorded) that we’ll be releasing soon. I’d love to talk with you about what we have planned. Maybe we could catch up by Zoom in the next week or so.

M.L. Knowing and trusting you as a person and as an information source were what made me try out your suggestions- and looking into it myself (with your suggested resources to start) convinced me to give it a serious shot – especially since all 4 of my brothers and my late parents struggled with both weight related type 2 diabetes and heart disease- and Dr. Fung’s information was very compelling!

I wish I’d known decades ago how much more important diet (including what and when you eat) is versus just working out more and eating less – so much wrong, guilt inducing, widespread info out there!

I’m very grateful you and Lisa decided to share (to be honest, her even more so than you, as the struggle to do everything right and losing so few pounds when your hormones have gone kablooie really resonated with me and gave me that little, well maybe it actually COULD work push. Would love to chat.

We ended up having that conversation Saturday morning, and learned that M.L had started following the #BodyBabySteps in March, so she’s lost 45 lbs. in just five months!

Her story validated both why we started sharing our health journey story on my blog and also why we’re wanting to devote as much of our time to this effort as we can as I move into Career #3.

I can’t think of many types of work that would be more fulfilling than helping people like M.L. get health results they didn’t think possible.

Most importantly, it was M.L. getting the results.

She checked out my Health Sherpas.

She explored what I was saying to see if it made scientific sense.

Then she made the changes in what and when she ate that led to these great results.

We’re excited that we get to cheer her on and provide more support from now on.

If you’d like to make similar changes and turn back the clock on your health, the #BodyBabySteps are a great place to start.

And if you’d like some additional help and support to encourage you along the way, that’s what our venture is about. We’d be delighted to discuss helping you more directly, too.