YET ANOTHER MAJOR STUDY SHOWS HOW WE ARE BEING DUPED BY CURRENT DIETARY RECOMMENDATIONS
About six weeks ago I showed you A LARGE STUDY that concluded that higher consumption of carbohydrates was associated with increased morbidity and mortality. And not only that, but saturated fats were actually shown to be heart-protective. This is not so different than a Czech study that was published one year ago this month in Food & Nutrition Research (Food Consumption and the Actual Statistics of Cardiovascular Diseases: An Epidemiological Comparison of 42 European Countries).
In this study, the five authors from Masaryk University started by using the premise that all the foods we grew up being told were bad and believed were bad, are in fact bad. This list included things like red meat, butter, high-fat dairy products, eggs, and refined cereals. From there they compared average national health parameters (physical findings and blood lab values) as well as national morbidity and mortality rates for a wide range of illnesses, to what people were actually eating as measured by long-term questionnaire results from the Food and Agriculture Organization of the United Nations (FAOSTAT), which is based in Rome.
Using this database, we collected daily consumption rates of 53 foodstuffs. We included all main food items and even some subcategories, whose annual per capita consumption was higher than 5 kg, concentrated sources of fat (olive oil, soybean oil, sunflower oil), and the general indicators of fat, protein, and energy intake. In addition to that, we computed nine additional food items (the energy from carbohydrates and alcohol, potato and cereal carbohydrates, and plant food; animal fat and animal protein; total fat and animal protein; total fat and total protein; pork and beef fat) in order to reveal more subtle relationships.
What did these authors find. "Irrespective of the possible limitations of the ecological study design, the indisputable finding of our paper is the fact that the highest cardiovascular disease (CVD) prevalence can be found in countries with the highest carbohydrate consumption, whereas the lowest CVD prevalence is typical of countries with the highest intake of fat and protein. The polarity between these geographical patterns is striking." Did you catch that? After looking at the dietary habits of all forty-two European countries, these authors determined (using UN statistics) that carbs were related to heart problems and that fat / protein was heart-protective. But it gets better. These authors came to almost identical conclusions that the authors of the previous study mentioned came to. It's conclusive folks' we've been duped!
The positive effect of low-carbohydrate diets on CVD risk factors (obesity, blood lipids, blood glucose, insulin, blood pressure) is already apparent in clinical trials lasting 3-36 months and low-carbohydrate diets also appear superior to low-fat diets in this regard. However, these findings are still not reflected by official dietary recommendations that continue to perpetuate the unproven connection between saturated fat and CVDs. Besides total fat and protein consumption, the most likely preventive factors emerging in our study include fruits (particularly citrus fruits), wine, high-fat dairy products (especially cheese), sources of plant fat (tree nuts, olives), and potentially even vegetables and other low-glycaemic plant sources.
And in similar fashion to the other study, these authors said that dietary recommendations need to be changed to reflect their conclusions --- conclusions that are echoed by a large number of previous studies. The cool thing is that these guidelines have already been done for you by a group of thirty physicians and researchers who are considered elite in their field (HERE).
And while simply going LOW CARB is far better than not, I would suggest you take a look at THESE ARTICLES to see exactly why the Paleo Diet is incredibly anti-inflammatory / anti-reactive --- huge factors to consider if you are dealing with CHRONIC INFLAMMATORY DISEASES or AUTOIMMUNE ISSUES. And for some of you, a KETOGENIC APPROACH might prove beneficial, at least for awhile. If you want to see how diet fits into the bigger picture as far as getting out of pain and returning to health, HERE is the short post you need to take a look at.
NEW STUDY TALKS ABOUT THE RELATIONSHIP BETWEEN DIETARY CARBS, DIETARY FATS, CARDIOVASCULAR DISEASE, AND DEATHRead Now
NEW STUDY TAKES ON THE FAT -VS- CARBS DEBATE AS RELATED TO DISEASE & DEATH
"High carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality.Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction, or cardiovascular disease mortality, whereas saturated fat had an inverse association with stroke. Global dietary guidelines should be reconsidered in light of these findings." From the study being discussed today
"The great enemy of truth is very often not the lie—deliberate, contrived and dishonest—but the myth—persistent, persuasive and unrealistic. Too often we hold fast to the cliches of our forebears. We subject all facts to a prefabricated set of interpretations. We enjoy the comfort of opinion without the discomfort of thought." From President John F. Kennedy's Commencement Address at Yale University, June of 1962
If you are a person who lives every day with CHRONIC PAIN; or maybe you treat people with chronic pain, why would it pay for you to read yet another post about diet? Simple. As you were taught back in grade school, you are what you eat. And with a huge segment of Americans subsisting on HIGHLY PROCESSED, SUGAR-LADEN, JUNK (HERE is a study that shows that young people's chief source of calories is soda), figuring out overarching dietary principles is critical as far as successfully addressing pain is concerned. But as you already know, diet is a much bigger deal than simply pain. (can anyone say INFLAMMATION?) Case in point....
The Lancet has long been considered one of the most prestigious medical journals in the world (established in 1823, it also happens to be one of the oldest). In light of the direction the journal has taken over the past several years, I was surprised to see their latest issue carrying a massive study called Associations of Fats and Carbohydrate Intake with Cardiovascular Disease and Mortality in 18 Countries from Five Continents (PURE): A Prospective Cohort Study.
Over 40 authors from universities and labs around the world crunched a decade's worth of data from the dietary intake questionnaires of over 135,000 people (both males and females between the ages of 35 and 70) from five continents, looking chiefly at ratios of carbs to fats to protein as related to....
Before we look at their conclusions, I want to share some history on this topic. To do that, I am going to take you back to 1988; the year I finished at Kansas State University (Nutrition / Exercise Physiology) and started the CHIROPRACTIC PROGRAM at Logan University. Because I remember years by music or sporting events (HERE), here are a few songs that were playing on the radio back then to help your mind drift back in time three decades.
Thanks to ANCEL KEYS work in the 1950's, 1988 was just another year in an ongoing battle. No; the word "battle" is not nearly strong enough. It was a full-on war against an evil enemy --- a war that I have written about at least three different times (HERE, HERE, and HERE). It was a war so big and deeply filled with propaganda (think Orwell's 1984 here) that many people are unaware it ever ended. A war whose remnants are still widely seen in the average medical clinic and university research facility. We are talking, of course, about the war on dietary fat as the major culprit in HIGH CHOLESTEROL, OBESITY, HEART DISEASE, CANCER, DIABETES, HYPERTENSION, and a host of others. This war ushered in the "Low Fat" / "Fat Free" era of American dietary history, and as this section of the supermarket expanded, oddly enough to the powers that be, so did our nation's collective waistlines.
By 1992, the USDA had put out their now infamous Food Pyramid. While the idea of using diagrams to simplify the process of helping people make smart dietary decisions was nothing new, the Food Pyramid (picture below) attempted to simplify things even further, and was nothing if not simple. The Pyramid's insinuation was that since it was fat that made you fat as well as being the causal factor behind just about any disease process you cared to mention, you could eat as much of the bottom row (grains) as you wanted. The problems is, as a person who grew up on a Kansas beef farm, I can tell you exactly what happens to cattle if you feed them unlimited quantities of grain. And unfortunately, it's no different for people.
Furthermore, we were told to use fats and oils "sparingly". Again, the insinuation was that since dietary fat was the cause of our collective health problems, the less you could eat the healthier you would be, with many touting novel ways to eat totally "Fat Free". Interestingly enough, in the pre-WW II dietary recommendations, the government was already touting FORTIFIED MARGARINE as a healthy alternative / equivalent to butter (any time you see the word "fortified," run far and run fast because it means that any real nutrition has been removed and replaced with SYNTHETIC NUTRITION, usually for the express purpose of increasing shelf-life). Who invented this pyramid that has wreaked so much havoc on American health, leaving in it's wake a path of disease and death?
Enter Dr. Luise Light, who tells her story in a short article called A Fatally Flawed Food Guide. In brief, while working as a Professor of Nutrition at New York University, she was hired as the USDA's Director of Dietary Guidance and Nutrition Education Research to create a simple visual to be modeled after Sweden's original food pyramid. Only something happened along the way. Her team's original pyramid was hijacked by the financial interests of "Big Ag" and altered by her bosses.
The original recommendations of up to 4 servings of grain a day was replaced with up to 11 servings (GULP!). And that's not all, the final pyramid even had a picture of saltine crackers --- something for years touted as a "healthy snack" on the AMERICAN HEART ASSOCIATION'S sample diet and dietary recommendations (I used to keep a copy in the office but am not sure what happened to it). I am cherry-picking her article here (for the record, realize that the primary aim of the USDA has nothing to do with safety or health, but instead to promote US agriculture in America and around the world).
"When our version of the Food Guide came back to us revised, we were shocked... As I later discovered, the wholesale changes made to the guide by the Office of the Secretary of Agriculture were calculated to win the acceptance of the food industry. For instance, the Ag Secretary’s office altered wording to emphasize processed foods over fresh and whole foods. Where we, the USDA nutritionists, called for a base of 5-9 servings of fresh fruits and vegetables a day, it was replaced with a paltry 2-3 servings. Our recommendation of 3-4 daily servings of whole-grain breads and cereals was changed to a whopping 6-11 servings forming the base of the Food Pyramid as a concession to the processed wheat and corn industries. Moreover, my nutritionist group had placed baked goods made with white flour — including crackers, sweets and other low-nutrient foods laden with sugars and fats — at the peak of the pyramid, recommending that they be eaten sparingly. To our alarm, in the “revised” Food Guide, they were now made part of the Pyramid’s base."
Unfortunately, having been fed the "eat-all-the-carbs-you-want-it's-fat-that-makes-you-fat" message from professor after professor, I bought in, even though looking back, I had more than enough knowledge of physiology to have known better. Stupid me; I didn't question what I was being taught (I am actually BEATING MYSELF right now like Edward Norton in Fight Club). Fast forward eight years to 1996. I saw a picture of myself in shorts and a T-shirt and realized I was starting to put on some pounds and it freaked me out a bit because I had always been thin (mirrors will lie to you in ways that photographs will not).
I got my hands on Atkins' original book (1971), and not too long after that started attending seminars by Dr. Janet Lang. Needless to say, except for the occasional "CHEAT" (yes, I have been on more than one carb-induced "bender"), I've been trying to follow a LOW CARB, WHOLE FOOD, NO-GRAIN, PALEO, and at times even a high fat (KETOGENIC) approach ever since. And although I would certainly not call myself "shredded" like I was back in 1988, I feel good, and by the grace of God have managed to stay strong and healthy. But since this sort of evidence is anecdotal (BTW, I am not necessarily against ANECDOTAL EVIDENCE), let's take a look at what the PURE study had to say about diet and disease as related to the Fats -vs- Carbs -vs- Protein debate.
"For decades, dietary guidelines have focused on reducing total fat and saturated fatty acid intake, based on the presumption that replacing saturated fatty acids with carbohydrate and unsaturated fats will lower LDL cholesterol and should therefore reduce cardiovascular disease events. This focus is largely based on selective emphasis on some observational and clinical data. Recently, several meta-analyses of randomised trials and prospective cohort studies and ecological studies, largely done in European and North American countries, showed either no association or a lower risk between saturated fatty acid consumption with total mortality and cardiovascular disease events. Consistent with most data, but in contrast to dietary guidelines, we found fats, including saturated fatty acids, are not harmful and diets high in carbohydrate have adverse effects on total mortality. We did not observe any detrimental effect of higher fat intake on cardiovascular events. Removing current restrictions on fat intake but limiting carbohydrate intake (when high) might improve health."
Ah, there it is folks --- "selective emphasis". This is simply another way of letting us know that INVISIBLE & ABANDONED research is alive and well, and as real as a proverbial heart attack. I cherry-pick what I give you simply because as much as I may want to, I can't share it all. Read between the lines and you'll see that these authors are (much too gently) accusing authors of similar studies, both recent and in the past, of cherry-picking. Why? As Dr. Light showed us, it's the same reason it always is; the money.
If you are wanting to turn your life around, lose weight, lessen your body's inflammatory burden, decrease your pain, and start addressing root physiological causes of disease processes (remember that drugs don't usually do this well -- HERE), I've created a GENERIC TEMPLATE for you to take a look at. No; it's not going to solve everyone's problem(s). Some of you may end up needing medical intervention or testing by a specialist in functional medicine. Or then again, your problem might be related to your fascia --- HERE. But how can you go wrong simply living a healthier lifestyle and eating healthier foods (HERE)? HERE is a crazy testimonial from a person that used these ideas to lose 100 lbs in seven months, and get off her meds for five (5) autoimmune diseases.
THE AMERICAN HEART ASSOCIATION TAKES ON DIETARY FAT ONE MORE TIME THIS TIME WARNING ABOUT THE
"Diet is established among the most important influences on health in modern societies. Injudicious diet figures among the leading causes of premature death and chronic disease. Optimal eating is associated with increased life expectancy, dramatic reduction in lifetime risk of all chronic disease, and . A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches." From the abstract of the Annual Review of Public Health's study Can We Say What Diet Is Best for Health?
- LOW CARB DIETS:
- LOW GLYCEMIC INDEX DIETS:
- LOW FAT DIET / VEGETARIAN:
- DASH DIET:
- MEDITERRANEAN DIET:
- PALEO DIET:
- VEGAN DIET:
LOW CARB DIET
When speaking about the epidemic of both OBESITY and DIABETES, Katz indicates that there are many who believe the Low Fat diets of the past, have led to a corresponding backlash of Low Carb Diets. He then says, "Such assertions are a valid appraisal of prevailing nutritional epidemiology......". In other words, he is completely agreeing that SUGAR and starch jack levels of BLOOD SUGAR so that we will eventually gain weight. I would agree with this part of his assessment, but would argue that it does not go far enough. We know that beyond Diabetes and Obesity, virtually every single non-genetic disease known to man, is being tied back to UNCONTROLLED BLOOD SUGAR in some form or fashion.
Katz ends this section with a seeming contradiction. He says that it is difficult to get enough calories with a carb-restricted diet by letting us know that, carbohydrate-restricted diets are calorie restricted as well". He goes on to indicate that this is bad by letting us know that, "in the absence of calorie restriction, high-protein, low-carbohydrate diets can contribute to weight gain and adverse metabolic effects." But this is contradicted by telling us in the next sentence that, "However, metabolic benefits of low-carbohydrate dieting under diverse circumstances have been reported," and gives several studies to back this up. In fact, he tells us that, "intervention studies of short to moderate duration demonstrate the efficacy of low-carbohydrate diets for weight loss, with potentially beneficial metabolic effects and favorable implications for quality of life". "Metabolic effects" would be lowered blood sugar and slowing down the process of Diabetes that is running roughshod over the citizens of this country. "Quality of life" means long term.
Katz goes on to say that, "most studies suggesting benefit from low-carbohydrate eating per se in comparison, generally, to either the typical Western diet or some version of a low-fat diet". He talks about Low Carb eating's effect on WEIGHT LOSS, implying that much of the weight lost might be to calorie restriction as opposed to the effects of Low Carb itself. Again, I would challenge this assertion by having the reader get and read Gary Taube's Good Calories, Bad Calories -- (HERE is the video at the end of the link). Calories themselves play a very small part in weight gain. The way the foods you eat act upon your ENDOCRINE SYSTEM plays a far bigger part.
Dr. Katz goes on to tell us about a recent Swedish study that indicated, "no increase in incident cancers over nearly 20 years of follow-up was observed in conjunction with relatively low-carbohydrate intake". He then ends this section by telling us that, "weight loss studies of short to moderate duration suggest that carbohydrate restriction is at least as effective as any other approach". Weight loss is great for those who need it, but beyond Weight Loss, I am interested in overall health, as well as the ability to maintain a healthy weight for a lifetime. I believe that Low Carb in one form or another has the ability to help you accomplish this.
Finally, after telling us that the renowned cardiologist, Dr. Robert Atkins, "emphasized unrestricted intake of meat and dairy," (something that is simply not true) the authors discuss eating meat in terms that a vegan would use, describing it as unsustainable, inefficient, unethical, and bad / harmful for the environment. They then proceed to deal with the fact that most Low Carb diets aren't really "low carb" because they are not restricting vegetables --- and after all; vegetables are carbs. Thus, these sorts of diets should be referred to as "carb selective". This is an issue of semantics, unless you are talking about a truly "KETOGENIC DIET" that someone with severe NEUROLOGICAL PROBLEMS such as seizures would be on. Katz then lets us know that as long as we are aware that most people are using the term "low carb" erroneously that, "in such a context, the evidence supporting health benefits of some degree of carbohydrate restriction with liberalization of protein and/or fat intake for at least short-term benefit is fairly strong and consistent." The biggest complaint from most folks (many CARB ADDICTS in the lot) is that they can't stay on it for the long haul.
LOW GLYCEMIC INDEX DIET
The authors begin by saying this about eating according to a Glycemic Index. "This often extends to the exclusion of certain vegetables and many if not all fruits, along with processed foods containing refined starches and/or added sugars. In an age of epidemic diabetes, attention to the glycemic effects of food is sensible at the least." The only vegetable mentioned in the report was "carrots" (usually corn is also mentioned here as well, but corn is a grain and not a vegetable). White potatoes could also have been mentioned as I have seen Glycemic Indexes showing a baked white potato as having a higher Glycemic Index than table sugar. Atkins used to say that carrots were a no-no, but that recommendation went out the door years ago. Fruits, however, are a different story, and for the most part, should not be lumped together with vegetables (i.e. "FRUITS AND VEGETABLES").
People who are carb-sensitive (those who are DIABETIC, INSULIN RESISTANT, OBESE, or chronically ill), may need to stay away from many fruits. Fruits, like the grains that we'll deal with in the next section, have, for the most part, been heavily genetically modified and hybridized. Bananas are a great example of this. Modern bananas are a 100 calorie glucose bomb; far sweeter than anything from the past, and ranked near the top of a Glycemic Index. Hybridizing or Genetic Modification is always done with a goal in mind, and one of the chief goals with modifying fruit is to create greater sugar content. This is why many people (particularly SUGAR ADDICTS) will use fruit as a SUBSTITUTE for their fix-of-choice --- white sugar. Another thing that many people do when they are told to eat more fruits and vegetable, is to go light on the veggies and heavy on the fruits, which is exactly the opposite of how it should work. Eat your (low GI) fruits. Just make sure you are eating far more vegetables. And if you have FIBROMYALGIA / ADRENAL FATIGUE, Chronic Yeast Infections (Candida), CANCER, serious weight issues, or certain other health problems, just be aware that in similar fashion to the problems listed at the top of the paragraph, anything with sugar or high Glycemic Index Carbohydrates --- including fruit --- is probably not your friend; at least until you get healthy.
Some of the specifically mentioned benefits of a low Glycemic Index way of eating include the same perks you would get from almost any Low Carb diet, "benefits in the areas of weight loss, insulin metabolism, diabetes control, inflammation, and cardiovascular function". Once we begin to understand that Blood Sugar is where most disease processes begin, we can appreciate this approach to eating. Eating lower Glycemic Index carbohydrates will help control blood sugar, and provide all the health benefits associated with.
LOW FAT / VEGETARIAN DIET
I am not sure the authors described the "Low Fat" era (the 80's and 90's) as well as could have been done. They actually argue that, "the adoption of many high-starch, high-sugar, low-fat foods" was not the reason for the, "obesity and diabetes epidemics" of those decades, and that even though people may have been eating less fat, the problem was that they were consuming more calories. Once again, I would refer you to Taubes work that I discussed earlier. The authors redeem themselves a bit by saying that, "adverse effects of low-fat eating may be associated with this misapplication of the original guidance rather than the intended guidance...." In other words, we would sincerely hope that the government's recommendations to cut way down on fat, was not an endorsement of all the crappy, heavily processed Low Fat / Fat Free foods that flooded the supermarkets in those days. Furthermore, a vegetarian diet is not necessarily "Low Fat".
A vegetarian diet is not reliably low in fat, nor does it necessarily comprise mostly wholesome plant foods. Similarly, a low-fat diet need not be high in plant foods, and it certainly need not comprise wholesome foods direct from nature. For purposes of this assessment, however, the more idealized versions of “low-fat” and “vegetarian” are intended.
One thing I do appreciate in this section is the authors making mention of the fact that, "one of the more controversial aspects of plant-based eating is the role of grains". Many vegetarians are consuming the proverbial "boatload" of grains. My stance on grains is that while not inherently bad, the fact that we are eating so much of them (Food Pyramid / DASH Diet), along with the fact that the majority of them have been either genetically modified or intensely hybridized, is a recipe for disaster for a growing section of the population. To understand the "why" behind the dramatically increased numbers of Gluten Sensitive people, go HERE. To understand why GLUTEN SENSITIVITY is a far bigger issue than a little bit of gas or bloating, go HERE. And finally, to grasp why GRAINS are so bad for so many people, click the link.
THE MEDITERRANEAN DIET
For people who are actually from the Mediterranean region, grains are not as big of an issue as here because GMO's have been banned in Europe. How much meat is eaten on this diet? Not sure, but there is plenty of quality protein in the form of fish, eggs, poultry, raw dairy (much of it goat-based dairy, which is far easier to digest and less reactive than bovine dairy), etc. The authors went on to say that, "This pattern tends to result in favorable effects on the ratio of omega-6 and omega-3 essential fatty acids, high intake of fiber, and generous consumption of antioxidants and polyphenols. Overall, Mediterranean eating has been associated with increased longevity, preserved cognition, and reduced risk of cardiovascular disease in particular, with some evidence for reduced cancer risk". They then finished by describing two recent studies showing the benefits of the Mediterranean Diet over the Low Fat Diet. Can't say that I'm surprised. When a Mediterranean Diet includes lots and lots of vegetables, which it usually does, it is an extremely healthy way of eating, and can easily be modified for the Grain / Gluten Sensitive American.
MIXED BALANCE DIETS
The DASH Diet is, "a mostly plant-based diet inclusive of some animal products, with an emphasis on low-fat and nonfat dairy products". The DPP Diet is not so much a diet itself, as a set of recommendations. Many of these are good. Eat less processed foods, cut way back on sugar, etc. However, my biggest beef with DASH is it's emphasis on eating lots of grains --- the food of choice for fattening livestock. Back when the Food Pyramid was being called the "Diabetes Diet" (I am not making this up), it had a huge emphasis on grains as we. And not surprisingly, Americans got fatter, sicker, and more diabetic than any other time in the history of the planet. I would contend that the DASH Diet still puts far too much emphasis on dietary grains (6-14 servings a day, depending on which government site you look at). And although we are supposed to buy into this concept that we can trust our government, this is far from the case.
Let me first say that Government Guidelines are never what they seem to be on the surface. Last week's arrest of anti-gun crusader, Leeland Yee for firearm trafficking should be yet another reminder that government officials are not to be trusted. You can read about similar corruption and conflict-of-interest that is associated with both EVIDENCE-BASED MEDICINE, and GOVERNMENT GUIDELINES (and HERE) by simply clicking the links. When Katz and company say, "perhaps because of the ultimate accountability of the NIH to the tax-paying population at large, these federal diets have focused both on enhancements of nutrition and real-world applicability", I would say, "perhaps"? But I have very serious doubts. How accountable are governmental organizations to the tax-paying voter? If recent history tells us anything, it's that governmental organizations are free-spenders and you had better be careful trusting them. Also, when I see the term "real-world applicability", I think GREEN. Not that "green" is all bad, but for may people, it has become their religion. I would guess that the majority of the American people either agree with me, or have their faces buried in a bag of Cheetos ("feed-bag" style) they are unaware of the issue. It's an easy argument to make since the authors concluded that, "widespread adoption at the population level has not occurred".
Take a look at this way of eating. It is clean (no processed foods, and all-natural meats). It is high in vegetation (never confuse grains with vegetation), and is not the "Meat Diet" as some have erroneously characterized it. It's both high in fiber and low in sugar and other "objectionable carbohydrate sources". On top of all that, it's a low Glycemic Index way of eating. Add in the fact that it allows people to get plenty of high quality protein, and it looks to me like it's a viable choice for "Best Diet". Katz even says that, "There is a scientific case for the Paleolithic diet...... Intervention studies lend support as well, suggesting benefits over the prevailing Western diet in measures of both body composition and metabolic health." Simply put, this means that the diet does a good job of controlling both blood sugar and weight. If you can control blood sugar, get plenty of dietary vegetation, and get ample amounts of high quality protein, you have found a healthy way of eating.
A quick side note about the Paleo Diet. Most people (self included) who say they eat a Paleo Diet, do not really adhere to what would be considered a strict Paleo Diet. I eat all of the nightshades, some dairy (butter and cheese), as well as some legumes / beans on occasion. A Paleo Diet can be easily modified to your specific dietary needs. I still recommend starting with a GLUTEN-FREE ELIMINATION DIET, incorporated into THE WHOLE 30. Read the links to see why this is critical for chronically ill people.
Dr. Katz gives us several examples from the peer-reviewed literature of disease / health conditions that can be aided with veganism. Some of these include heavy-hitters like, "inflammation, cardiac risk measures, cancer risk, anthropometry [body size and composition], and insulin sensitivity". I would agree with the fact that when Veganism is done well, it can be a healthy way of eating --- at least for the short term. Katz does not really try to defend the Vegan way of eating over the long haul because he admits that the research on this topic is, "essentially nonexistent".
If you know me, you know that a lack of credibility in the peer-reviewed research is not enough to run me off. However, I believe that while a Vegan approach may provide some benefits over the short term, over the long haul, the difficulty getting high quality protein that it inherent with animal sources is going to catch up with you. This is especially true for anyone who has a difficult time with grains / Gluten. Unfortunately, many in this category will not realize it until it's too late (HERE) ---- unless they get tested (HERE).
A.) "Diets comprising preferentially minimally processed foods direct from nature and food made up of such ingredients." This is not only the theme I try and teach to my patients as far as their diet is concerned, it is largely the theme I try to adhere to in the Nutritional Supplements I personally use and carry in my clinic (HERE).
B.) That your diet should be comprised of, "mostly plants" is "all but incontrovertible". I can certainly buy this as well. Most of the diets above fill this bill. The one I am most leery of in this department is the "Mixed Diet" (DASH). It seems to have far too much emphasis on grains --- almost like it is revisiting the old "Food Pyramid" of 1988 that had grains and cereals (up to 11 servings a day) as its foundation. Be aware that I have seen government sites promoting a DASH Diet with up to 14 (that would be fourteen) servings of grain a day.
C.) This point is extremely important, and rarely discussed. Katz says that if you are going to eat animal animal products or animals themselves, "the composition of animal flesh and milk is as much influenced by diet as we are" (he could easily have put eggs in there as well as milk). This goes directly back to the simple dietary rule in Functional Neurologist, Dr. David Seaman's paper in a national medical journal (Practical Pain Management): Eat vegetation or animals that ate vegetation. You can read my take on his article (ANTI-INFLAMMATORY DIET) by clicking the link.
Katz and Meller go on to mention that following these simple principles might even affect, "the ecology within us". This is an incredibly astute observation, and needs much more time than I am prepared to give it here. Just remember that 80% OF YOUR IMMUNE SYSTEM IS FOUND IN YOUR GUT --- mostly made up of the trillions of bacteria that live there. Unless you have made a conscious effort to do so, you have probably been doused with ANTIBIOTICS. This ultimately leads to a whole host of GUT DYSFUNCTIONS, including DYSBIOSIS and LEAKY GUT SYNDROME ---- and even GLUTEN SENSITIVITY, which itself leads to a wide array of AUTOIMMUNE DISEASES (HERE also). Destroy these bacteria and you'll destroy your health. Keep these bacteria healthy, and watch your overall health flourish.
"The average supermarket in the United States offers in excess of 40,000 products, the majority of which are processed foods in bags, boxes, bottles, jars, and cans—virtually all of which sport marketing messages, many pertaining to health. The clutter of competing claims likely obscures the established body of knowledge and forestalls progress, much like the proverbial trees and forest. We need less debate about what diet is good for health, and much more attention directed at how best to move our cultures/societies in the direction of the well-established theme of optimal eating, for we remain mired a long way from it. This problem is particularly acute in the United States, where life expectancy lags behind that of other developed countries, and health expectancy that much more so."
ANOTHER PALEO 'PROOF'
AN INTERESTING TAKE ON THE EFFECTIVENESS OF THE PALEO DIET
Anecdotal evidence is not a bad thing, but it is not the proverbial 'gold standard' of medical research (blind, double-blind, placebo controlled). Not that this really matters most of the time (HERE), but it sounds good in theory. Today, I want to share two fascinating stories with you ---- stories that stuck in my mind, but did not make sense to me initially. However, after mulling them over in my mind for a number of years, they both make a heck of a lot of sense in light of what I have learned during that time. The first has to do with one of our local school principals.
LOREN SMITH (a local CURRENT RIVER kind of guy) had talked to me a number of years ago about his experience with the Master's Cleanse (aka, the lemonade cleanse). The cleanse is simple; relying on lemonade made with freshly-squeezed organic lemons, "seasoned" with cayenne pepper (to tolerance), and sweetened with a bit of grade B maple syrup. The theory is that 10 days of this (along with a glass of salt water in the morning) will help you to slough off the mucoid plaques that progressively coat the intestinal walls due to the SAD (Standard American Diet). Loren told me that every time he did the cleanse, within a couple days of starting, all his aches and pains from years of sports and hard work would simply vanish. I myself noticed the same thing on the occasions that I have done the cleanse (even though I have done several cleanses, I still prefer the Master's Cleanse over anything from the health food store). The second piece of evidence has to do with something I have witnessed on several occasions.
Chronically sick patients (particularly those with Inflammatory Bowel Diseases or IBS) will often improve simply from going in for a test (upper GI, lower GI, MRI, etc). The thing that's sort of interesting about this is that it's not like these people are being treated in any form or fashion. They are simply being tested (some of these tests require them not to eat for as long as 24 hours) --- and will often report short-term improvement on the heels of these tests. What gives?
When people with chronic illness or CHRONIC PAIN stop eating foods that they are having Immune System reactions to (GLUTEN and SUGAR are two common ones), the body slows down the INFLAMMATION, and the GUT BECOMES LESS LEAKY. The resulting 'squelching' of the body's Inflammatory Response frequently means a subsequent 'squelching' of AUTOIMMUNE RESPONSES. It only makes sense when you understand what a Paleo Diet really is, and how it works (HERE). Other diets (VEGAN for instance), have the potential to do the same thing. Although some people can get good results following a grain-free vegan diet, many people fail (or even deteriorate) due to a lack of quality protein. If you want to learn more about dealing with chronic illness and / or WEIGHT LOSS (whichever you need), read the book I should have written, IT STARTS WITH FOOD.
WHY I RECOMMEND PALEO FOR
NEARLY ALL MY PATIENTS
- CONTROLS BLOOD SUGAR: I have written extensively about BLOOD SUGAR and why it is so critical that it be STRICTLY CONTROLLED ---- hopefully before you are diagnosed with Diabetes (HERE). The truth is, almost every health problem that you can name has origins in Uncontrolled Blood Sugar. The thing you have to remember is that by the time your blood sugar readings actually show that it is uncontrolled, you are probably many years down the path of Chronic Illness (HERE is an example of this phenomenon). Control blood sugar, and the rest will begin to fall into place. Just remember that Diabetes is not necessarily a "blood sugar" problem (HERE).
- CONTROLS WEIGHT: If you want to control your weight, you are first going to have to get a handle on your blood sugar. If you are truly controlling your blood sugar (see the previous link), and are still having problems with your weight, you are either eating something that your body is reacting to (see next bullet), or your GUT is fouled up (maybe both).
- LESS REACTIVE: There are certain foods / food groups that people have a propensity for having immune responses to. In other words, if your body sees certain food-based proteins as foreign (many times this is because you have a LEAKY GUT), you will react to them. When your body reacts, it begins to mount an Immune System attack against these foods (it creates antibodies and attacks them). The two most common Food Sensitivities? GLUTEN and DAIRY (dairy is one of about 45 Gluten Cross-Reactors). These Immune System Responses to certain foods, are known to be a significant factor in developing AUTOIMMUNITY. By the way, all GRAINS (along with any number of other foods) are considered to be "Gluten Cross Reactors. This is why when you do your ELIMINATION DIET, you'll need to do it in a very specific, step-wise manner.
- LESS INFLAMMATORY: When you are cutting SUGAR, CHEMICALS, and Reactive Foods out of your diet, you ultimately end up with far less Inflammation. When it comes to Chronic Illness, you must remember that INFLAMMATION is the driving force behind the vast majority --- even most of those you have had pounded into your head are "GENETIC". Unfortunately, few people have any real idea what Inflammation is, even though the word is bantered around constantly (hint: it is not swelling or infection). It's interesting to note that Dr. David Seaman's ANTI-INFLAMMATORY DIET is suspiciously similar to Paleo.
- ADEQUATE PROTEIN: The truth is, a Vegan diet (if done correctly) can accomplish all of the previous things on the list. The one big thing, however, that a VEGAN DIET lacks, is the ability to provide adequate protein intake, particularly for those struggling with chronic conditions or chronic pain. I am certainly not saying that it cannot be done, but it is much tougher to get ample amounts of high grade protein from a Vegan Diet.
When you deal with chronically ill, inflamed, and obese people on a daily basis, you quickly figure out what works and what doesn't. PALEO WORKS! And if you are simply looking to maintain good health, don't wait until you are sick to try this way of eating. There are numerous great sources of free info online, or you could click on the first link at the top of the page.
BOOK REVIEW: IT STARTS WITH FOOD
He and his wife were on a vacation not too long ago, and fortunately for him, someone had told him that following the advice in this book would change his life --- and fix his congestion. Not only did he read the book, he was so captivated and motivated to change his health that he started the Whole 30 Program immediately after reading the book ---- halfway through his vacation! Although Shirley probably thought it was crazy, she started the program right along with him. What sorts of results did Larry and Shirley have? No more sinus congestion. He can breathe again normally. They both lost weight. They both have less joint pain. And that's just for starters. When I saw him the other day, Larry was totally pumped ---- enough so that he wanted me to read the book as well. It's an excellent book that can benefit virtually anyone who follows its advice (THE PALEO DIET)! And as of 2017, is still the book I recommend people who would rather have a book than use my site.
My wife and I spent Saturday motorcycling past the area lakes (Bull Shoals, Beaver, Table Rock), then went to Eureka Springs, and then south on the PIG TRAIL (actually the ride home up 21 and then the area around the Boxley Area of the Buffalo River was better). Since I get up much earlier than any normal person should, I read the book early Sunday morning on the front porch of a cabin along the Arkansas River. I was so enthralled with the information the Hartwigs presented that I finished it in one sitting.
After getting sucked into my website and bouncing from blog post to blog post for hours on end, I have had many people suggest that I write a book. The thought has crossed my mind ---- but after reading It Starts With Food, I feel that someone has already written my book. As I turned the pages, I honestly felt in many ways that I was reading a book that I had written. The way they were promoting health and explaining to people why they were sick and how to turn the tables and get well, was, in many ways, almost verbatim what I have written extensively about on my website. The truth is, the Hartwigs got down to the ROOT OF PRACTICALLY ALL DISEASE with this book ---- the place where Chronic Pain and Chronic Inflammatory Degenerative Diseases live; as well as the solution for at least a great portion of people living with this wide range of health problems.
What did they talk about in the book? They talked about things like.....
- How critical to your health it is to understand INFLAMMATION.
- GUT HEALTH and LEAKY GUT SYNDROME as well as their relationship to AUTOIMMUNE DISEASES (MORE AUTOIMMUNITY).
- The concept of "GOOD BACTERIA" and the importance of them to your body's immunity.
- Why it is important to CONTROL YOUR BLOOD SUGAR (even if your doctor thinks you are already doing a good job).
- The importance of WHOLE FOOD NUTRITION.
- A few of the various problems associated with not understanding what a healthy diet is ---- PCOS, FIBROMYALGIA, THYROID, ADD / ADHD, MIGRAINE HEADACHES, ACID REFLUX, OBESITY, DIABETES, AUTISM, ASTHMA, ALLERGIES, DEPRESSION, and even Larry's dual nemesis, CHRONIC COUGH / CHRONIC CONGESTION.
- The fact that the only way to successfully kick the SUGAR HABIT is by going cold turkey.
- Eating a LOW CARB / PALEO-LIKE diet being the root of good health.
- Their entire program is about doing an ELIMINATION DIET.
- The incredibly inflammatory nature of virtually ALL GRAINS.
- The difference between GENETICS & EPIGENETICS.
- Many others
SEROTONIN AND THE CONNECTION
TO LOW CARB DIETS
Not too long ago, I wrote a post about the relationship between OBESITY, DEPRESSION, AND LOSS OF LIBIDO. As typical, I suggested a LOW CARB OR PALEO DIET as part of the solution to this problem. Not surprisingly, I had a few people email me links to the research by Dr. Richard Wurtman of MIT who has produced forty years worth of studies on sleep, mood, nutrition, and their relationship to neurotransmitters. He has studies showing that Serotonin (the 'feel-good' neurotransmitter whose lack is thought to be a huge factor in developing Depression), is released due to the ingestion of dietary carbohydrates. His wife is Dr. Judith Wurtman (also of MIT) who has published a book on the topic called The Serotonin Power Diet. As you might imagine, she advocates a higher carb / low fat, lower protein approach to eating in order to boost mood. There are many similar books on the market. We have Potatoes Not Prozac and Natural Prozac by Dr. Joel C. Robertson (he advocates a higher carb approach). But there are also books advocating a low carb approach such as Dr. Michael J. Norden's (Psychiatrist) Beyond Prozac. What is the truth? Our goal today is to sift the evidence and see what we find.
One of the big reasons that I am such an advocate of Paleo-type eating is that it is a highly non-reactive diet (HERE). This is critical for those dealing with things like LEAKY GUT SYNDROME, AUTOIMMUNITY, HASHIMOTO'S THYROID DISEASE, FIBROMYALGIA, and a host of others. I am personally very carb-sensitive --- particularly when it comes to grains. In my clinic, I see lots of others who struggle with the same problem. In fact, it is my opinion that grain sensitivity has become the new norm. Just be aware that Paleo does not mean "Carb Free". However, also be aware that a KETOGENIC DIET (virtually no carbohydrates) can often be a lifesaver for people struggling with seizure disorders or other Neurological / Psychiatric problems, including Depression.
WHAT CAUSES DEPRESSION?
Although there are many others, a few of the more common neurotransmitters include things like.....
- Epinephrine (Adrenaline)
- Nor-epinephrine (Nor-adrenaline)
When any of these neurotransmitters get depleted or out of balance in relationship to each other, bad things start to happen. It can affect your mood, your sleep habits, your ability to think logically, your sex drive, your ambition, as well as a host of others. Today we will spend some time touching on the relationship between the amount of carbohydrates one chooses to eat or not eat, neurotransmitters, and Depression.
DOES A SIMPLE LACK OF SEROTONIN CAUSE DEPRESSION?
WILL EATING LOTS OF CARBOHYDRATES BOOST
SEROTONIN PRODUCTION AND MOOD?
A large number of serotonin subtypes are associated with anxiety and other negative emotions. A quick look on Wikipedia about these subsystems will quickly dispel any notion that they are all positive uplifting systems. I would guess, having researched it a fair damn bit, that far more negative emotion comes from the serotonin system than positive - largely around negative social and self perceptions. Paleo Hacks website
Serotonin research is relatively new, but it rivals estrogen research for the level of incompetence and apparent fraudulent intent that can be found in professional publications.... Extremely serious mistakes about the nature of the solar system didn't matter too much until interplanetary travel became a possibility. Extremely serious mistakes about brain "transmitters" and "receptors" didn't matter too much until the drug industry got involved. From Dr. Ray Peat's "Serotonin, Depression, and Aggression: The Problem of Brain Energy"
There is a growing body of evidence that seems to show that Dopamine is probably more associated with well being and feeling good than is Serotonin. While there are a whole host of drugs that modulate specific areas of the brain or neurotransmitter function, it can be done naturally as well via DIET / EXERCISE, SLEEP, touch, SEX, certain emotions, and even sunlight. It is important to remember that Serotonin (particularly 'excess' Serotonin) should probably not be thought of as a 'feel good' hormone. In fact, there are many who believe that the nature of Serotonin might actually be 180 degrees opposite of what we have learned. Part of the problem is that Serotonin is known to upregulate the steroid hormones --- including the glucocorticoids; namely CORTISOL --- your body's primary stress hormone (think adrenal glands here).
From the early 1980's (Fuller in 1981, Petraglia in 1984, Stark in 1985, Potter in 1985, Lesieur in 1985, Frances in 1987; Manier in 1987, etc), we have known that SSRI-like medications can stimulate the body's adenergenic system (adrenaline or nor-adrenaline) to the point that Cortisol levels are doubled. If you have even a cursory understanding of what Cortisol does to the body, this should at least make you apprehensive about SSRI's. Yes, they may very well make you feel "good". I have never told patients that Cortisone will not make them feel better --- at least for the short-term. However, I do tell them that the side-effects of this medication are numerous, brutal, and frequently permanent (HERE). It all begs the question as to what happens to endogenous Cortisol production in a person who is taking daily doses of Serotonin-boosting substances? It's simple. Among other things, they kick in the adrenal glands, potentially moving patients towards a state of SYMPATHETIC DOMINANCE. While this certainly gives them a seeming 'boost' of energy, it is frying their system and dumping in Cortisol.
Thus, Serotonin --- particularly increased levels ---- is not necessarily the mood panacea that it has been made out to be. As you are beginning to see, Serotonin is actually a component of the body's response to stress. Take it to the next logical step. Since higher levels of Serotonin increase Cortisol levels, and high Cortisol levels are associated with weight gain --- particularly BELLY FAT, is it any wonder that SSRI's are themselves associated with weight gain (as are most Psych Drugs). So much so that Dr. Judith Wurtman, author of The Serotonin Power Diet, wrote an article for the Huffington Post almost exactly three years ago called, "10 Tips to Prevent Weight Gain on Antidepressants".
The thing that is critical to grasp is that SSRI's cover the effects of Depression by providing a prolonged boost of stimulation via the adenergic system. And when you want to get off of that SSRI, it's going to be tough because the Serotonin System has been down-regulated ---- part of the reason that the statistics for SSRI use are so shockingly high. Creating an artificial imbalance in your neurotransmitters may for a short time make you feel better, but in the long run it will cause problems and create a dependence. Anytime you have what the body believes to be 'enough' of a certain substance in the body, it will down-regulate it. Let me give you an example of down-regulation from the world of hardcore Strength Training / Bodybuilding.
In the pursuit of bigger, stronger muscles, many individuals have taken Anabolic Steroids (synthetic forms of Testosterone or GH). How does the body respond to this surge in male androgenic hormones? Men (and women) get cranky ('roid rage'), aggressive, and horny (that is what testosterone does for both men and women ---- but it also causes PCOS, in which case it actually diminishes sex drive). As you might have already guessed, this can be a potentially dangerous combination. But there is obvious evidence that the system, while being artificially pumped up, is actually being down-regulated and suppressed. One of the common male side effects of taking steroids is testicular atrophy (shrinkage). Think about why this might be true. Oversimplified; since there is an over-abundance of testosterone in the body, it says to itself, "hey; I don't need any more of this stuff". Thus, it down-regulates testosterone production in the testicles. In the case of Anabolic Steroids, this can be so dramatic that the testicles dramatically atrophy / shrink / shrivel. Since shriveled testes don't make much testosterone, the bodybuilder will either go back on the steroids, or try and take a substance (a popular one is human chorionic gonadotropin --- does anyone remember the hCG diet?) to 're-start' their own endogenous production.
Now imagine that this downregulation is going on with the Serotonin System. As the SSRI's inhibit the post-synaptic reuptake of Serotonin (see the first link in this post), the body sees this as an abundance (or over-abundance as the case may be) of the neurotransmitter. What do you think this does? Of course, the body begins to down-regulate the production of Serotonin ----- of which about 95% occurs in the Gut. The actual medical term for this is Selective Serotonin Reuptake Inhibitor Discontinuation Syndrome. The symptoms include things described as electric shock-like sensations ("brain zaps," "brain shocks," "brain shivers," "brain pulse-waves," "head shocks," "pulses," "flickers," or "cranial zings" are a few of the names for these), as well as dizziness, sweating, nausea, insomnia, tremors, confusion, nightmares, and vertigo. Many people also get symptoms which look suspiciously like Depression.
HOW TO SOLVE MANY CASES OF
DEPRESSION WITHOUT DRUGS
How do we balance neurotransmitters? How do we prevent receptor desensitization on the post-synaptic membrane? And how do we prevent Selective Serotonin Reuptake Inhibitor Discontinuation Syndrome? The first thing to understand that taking SSRI's is highly likely to down-regulate innate Serotonin production via receptor desensitization. The key is to get the system rebooted and working again after going off these drugs (or making it work more effectively even if you have never taken SSRI's). If, in fact, your body is not making enough Serotonin, the first question you must ask is why. I believe that there are two chief reasons......
- INFLAMMATION: Interestingly enough, numerous "psychiatric" (brain) issues have INFLAMMATION at their root. If you do not understand Inflammation, it is imperative that you click on the link and take just a couple of minutes to learn. Knowing how to address Inflammation will help you with almost any disease process you can imagine --- including Depression.
- POOR GUT HEALTH: As I just told you, the vast majority of the Serotonin in your body is manufactured in your Gut (about 95%). POOR GUT HEALTH, DYSBIOSIS, ANTIBIOTICS, DRUGS OF ALL SORTS (both prescription and non-prescription), food sensitivities such as GLUTEN, as well as a host of others, can upset the body's balance and cause a wide variety of problems, including LEAKY GUT SYNDROME (which almost always ends up as some sort of AUTOIMMUNE ISSUE). Although your doctor will not talk to you about Leaky Gut, it is very real, backed by over 10,000 peer-reviewed medical studies, and is a full-blown epidemic here in America. Be aware that the medical community usually calls it Increased Intestinal Permeability.
The way I recommend that most of my patients deal with these two problems is to eat a LOW CARB / PALEO DIET. Not only is this diet extremely non-reactive, it provides ample protein ---- something which people who follow a VEGAN DIET can be hard-pressed to do.
If Serotonin needs to be boosted, it can be boosted naturally, while essentially remaining on a Low Carb diet. The goal is to make sure that there is ample Serotonin at the post-synaptic receptor without having so much that the desensitization process and subsequent down-regulation of the system occurs. Be aware that certain foods have the capability of accomplishing this. Insulin not only removes sugar from the bloodstream, it removes amino acids (the building blocks of proteins) as well --- that is, it removes all but Tryptophan. Tryptophan is the amino acid that is said to make you "sleepy" (Tryptophan is the precursor to Serotonin, which is the precursor to Melatonin). This is why a glass of warm milk is said to be beneficial in helping people sleep.
The secret to using Tryptophan as a booster of Serotonin is to use it purposefully and at the right time. Simply giving in to a CARB ADDICTION because it temporarily gives you an energy and mood boost via the adrenals, does not fall into this category. Since we know that a high carb diets have the ability to increase Serotonin levels, using this knowledge strategiclly could help us to boost Serotonin levels at the proper time. Just make sure that you eat your carbs at the same time you eat Tryptophan. Another popular Serotonin booster is the supplement 5-HTP --- a precursor of Serotonin.
THE LOW CARB / VEGAN DEBATE
Dean, however, is not the only voice crying out from the wilderness. When doing the research for this post, I quickly realized the overwhelming amount of evidence stacking up against the status quo ideas on the subject. There is tons of information out there saying that high carb is not the best solution to boosting mood and aiding those with Depression. In fact, if you were paying attention, you realize that many, if not most of these people, are questioning whether you really want to boost Serotonin in the first place. Regardless, eating Low Carb, does not mean 'No Carb' (although KETOGENIC DIETS have been proven to be quite effective for large numbers of people dealing with Neurological and Psychiatric Diseases).
The thing about carbohydrates is that they are not all created equal --- far from it (HERE). What carbohydrates do I recommend while eating a Low Carb Diet (by the way, in the same way that there about a jillion different versions of Vegans, there are about the same numbers of variations on what constitutes a Paleo Diet)?
- Firstly, remember that if you are eating carbs to boost your mood without eating foods that are high in Tryptophan, you are getting that boost purely from your adrenals. This is dangerous and will lead to ADRENAL FATIGUE / FIBROMYALGIA. Proof of this is the way that your heart races after eating a ton of sugar. This is purely an adrenal response. Overstimulate your adrenals and you end up with all sorts of problems. And unfortunately, when you start throwing one area of the ENDOCRINE SYSTEM out of whack, others are sure to follow.
- Secondly, DO NOT eat your carbs in the form of sugary junk. This should go without saying, but many people will use any excuse to get their hands on some junk carbs --- especially those who are seriously ADDICTED.
- Thirdly, make sure that the carbohydrates you are eating are high in glucose and not fructose. There are a bundle of studies showing that glucose is not nearly the problem that fructose is ---- particularly HIGH FRUCTOSE CORN SYRUP. This means that you may need to stay away from certain fruits.
- Fourthly, GRAIN-BASED CARBS are one of the worst ways to boost carbohydrate intake. My chief source of carbohydrate is Sweet Potato. There are a few others that are fine. I also do some rice (a mixture of brown and wild, long grain).
COMMENTS ARE TURNED OFF FOR THIS POST
Dr. Schierling completed four years of Kansas State University's five-year Nutrition / Exercise Physiology Program before deciding on a career in Chiropractic. He graduated from Logan Chiropractic College in 1991, and has run a busy clinic in Mountain View, Missouri ever since. He and his wife Amy have four children (three daughters and a son).
Brain Based Therapy
Can You Help
Cardio Or Strength
Cold Laser Therapy
Death By Medicine
Degenerative Joint Disease
D's Of Chronic Pain
Evidence Based Medicine
Gluten Cross Reactivity
Ice Or Heat
Jacks Fork River
Leaky Gut Syndrome
Number One Health Problem
Platelet Rich Therapy
Post Surgical Scarring
Re Invent Yourself
Rib And Chest Pain
Scar Tissue Removal
Sleeping Pills Kill
Stay Or Go
Stretching Post Treatment
Tensegrity And Fascia
The Big Four
Thoracic Outlet Syndrome
Whole Body Vibration