Posted by: Sabio Lantz | August 24, 2009

Iodine

  • iodineIodine is used by your thyroid to manufacture two hormones: T3 & T4.
  • Salt was iodized to supplement the population but in the last decade, new plain old salt sales have fallen.  Iodine deficiency is rising.
  • Even if you have adequate iodine intake, you may have deficiency due to fructose which has been shown to create a copper deficiency (Fields June 12, 1986 Amer. Inst of Nutrition) and iodine deficiency (Fiziol 1990, Mar-Apr, 36(2), Russian).  Fructose is in corn sweeteners in sodas and everything sweet nowadays.
  • High fructose, low iodine has huge impact on pregnant women leading to deficient IQ 10-15 pts in children.  Australian govt (as of Aug 2009) was planning to solve this with mandatory iodine in bread.  Great !

Source of Iodine

  • Some worry that Kelp has arsenic, but Japanese eat seawee like crazy (it is argued by Dr. Davis) without toxicity.  Article by Amster et al. 200y apparently (unchecked) reports that the arsenic commonly found in seaweed and seaweed products is relatively non-toxic.
  • One guy’s concoction: ” I bought some technical grade potassium iodide, some 99.9% metallic iodine and a dropper bottle and made some 50% strength Lugol’s iodine. The recipe is: 2.5g iodine, 5g potassium iodine, add water to total weight of 100g. I found the full strength solution wasn’t dissolving so went for half strength, which still took about a day to finish dissolving. This makes for about 3.25mg effective iodine per drop (which is quite a bit). I add one drop of 50% Lugol’s to the milk I use to take my vitamins at breakfast.  Also, this stuff is CHEAP! The $30 worth of iodine/potassium iodide that I bought (100g I2, 200g KI) will make about 4 liters of 50% Lugol’s (~80,000 drops). I’ve got enough to give myself and my wife a drop a day for the rest of our lives, and have enough left over to make a few dozen 10-day anti-radiation KI courses (130mg/day or 1.3g/course).  I2 is picky about the container (Teflon or glass with an airtight seal) but dry KI just needs to be kept dry and cool in a small Tupperware container and it’s shelf life is “indefinite”.  (thanx Ross – commenter on Dr. Davis’ site)
  • Interestingly, Iodine is use illegally to make d-methamphetamine.  But this site has great info on legitimate sources of Iodine for your HEALTH !

Dosage

  • I am still not sure and will keep researching:
  • RDA of US govt for adult males:  150 mcg/day.  See Linus Pauling site for others.
    1 cup milk has 56 mcg, 1 gm iodized Salt has 77 mcg,  3 oz Turkey breast has 34 mcg. nad SEAWEED 1/4 oz dried has 4,500 mcg.
  • Right now I am taking 600mcg/day (4 tabs of 150 mcg) Iodine from Kelp sold at GNC.  The article by Dr. Davis puts a pt on 500 mcg/day.
  • WOW – David Brownstein, M.D says he uses doses of 50 mg (50,000 mcg) or more but I don’t know anything about this guy.
  • Some commenters recommended: “I take a couple drops per day of an iodine supplement called “Iosol,” and I really like it. It’s only 12 bucks a bottle (1,830 mcg per drop, 610 drops per bottle). You can find it here: http://www.iherb.com/TPCS-Iosol . It’s not potassium iodide, but rather a combination of iodine (extracted from kelp as unbound iodine) and ammonium iodide. Some think this is better than potassium iodide. “

_________

Sources:

Note: I began thinking about Iodine Aug 22, 2009 someone kindly pointed out that my TSH may be high and driving up my LDL after my August 2009 labs came back.  But my TSH was “within normal limits” and yes, my LDL were ridiculously high but I eat high-fat paleo and assumed they were probably all big “fluffy” LDL.  Anyway, coincidentally Dr. Davis on “The Heart Scan Blog” wrote on Iodine deficiency and I decided to supplement my Iodine.  Now 4 days into, I swear I feel more energy — maybe in my head, I am not sure.  We shall see.

Posted by: Sabio Lantz | August 17, 2009

Duck Eggs

Duck Egg

Duck Egg

For 2 1/2 years now we have raised ducks and I eat their eggs almost daily since beginning EF diet.  The eggs are delicious — I prefer them to chicken.  Nice and rich, not as bland as chicken eggs.  We feed our ducks well, they wander our yard regularly and they get no antibiotics.  We eat none in the Winter when they stop laying.

Here are Nutrition stats that Wolfram’s Alpha yielded for me.  Wow, look at that cholesterol difference !    Maybe that is why my Cholesterol was 337 !  Maybe I should switch to chicken.

So I went and asked around at a few sites for what they think about my lipid panel.  Art actually wrote a whole post on it for a reply.

Chicken Egg

Chicken Egg

Over the next week or so I will try to compile the information I learn from others.  I realize I have to sort out what I think about low-car-low-fat vs. low-car-high-fat, heck, there are even no-carb folks.  So much to sort through.  I will address this sorting issue also in a post I am compiling called “The Paleo Religion”.

Thanks for reading.

Comments are coveted !

Posted by: Sabio Lantz | August 15, 2009

My 7 Month Parameters

I began my Paleo Lifestyle on Jan 5, 2009.  I went to my doctor for my yearly labs and asked that additional ones be done since I am doing a new lifestyle.  Below are results of 7 months of Paleo.  OK, probably way too much information, but this site is about exploring and being honest.  Feedback would be deeply appreciated.

BENEFITS

Below are benefits I am very grateful for so far (actually, nothing else concrete to fix — I am just trying to slow aging and limit possible future poor health):

  • Weight:  I was not trying to loose weight, but I went from a #195 (5’11” – 181 cm – clear love handles) to #165 (skinny).  This is the weight I was at 25 years old.  (I am 54 years old)
  • Blood pressure:  My blood pressure has returned to normal and I went off my meds I took for 4 years.
  • GERD:  My reflux is completely gone.  I am off my reflux meds which I took for 10 years now.  I can now have beer at night, lots of tomatoes, soup and much more without consequence.
  • Skin: My mild, albeit chronic, skin rashes (Atopic Dermatitis and Rosaceal acne) has essentially disappeared.
  • Tongue:  Coat on tongue almost nil.  This may sound weird, but in oriental medicine (in which I have a degree), tongue analysis is part of health evaluation.  I had always had a rather thick white coat which goes along with stomach problems.
  • Endurance & Strength:  I no longer get winded when I run up 7 flights of stairs at the hospital.  I lift more — not amazing though.
  • Personality ! OK, nothing has changed there !  Same old guy

Labs

Below are my labs from 8/6/9.  Normal values are in parenthesis.  Older values are in brackets with dates.  “Wow-Optimal” levels are in Blue, abnormal values in Red, mildly abnormal in Orange.  I will include comments too.

Sugar & Inflammation Values

My values have always been fine but I expected much improvement here and we see it !

  • Fasting Glucose: 97 (75-110) [85 — 11/2007] — nice and stable even on low-carb
  • Insulin: 4.0 (2.6-24.9) — nice and low
  • CRP: 1.0 (<1.0=low risk, 1.0-3.0 – Avg Risk, >3.0 High Risk, >10 = possible acute Inflammation) — wow, nice and low  (CRP = C-Reactive Protein, an inflammation marker)

Kidney Values

Always been fine – I will have to read more, because higher protein and ketogenic diets challenge the kidneys but I have not read here yet.

  • BUN: 21 (6-20) [10 — 11/2007]
  • Creatinine: 1.0 (0.7 -1.2) [1.0 — 11/2007]

Lipid Profile :

Always been fine.  This is something I really have to look into.  I am already cutting back a little in fat.  Note, since 2007, I have eaten duck eggs almost daily. My fat during these 7 months has been:  2 duck eggs daily, bacon about 4 days / week, 1-3 tsp of cod liver oil daily, olive oil poured on salads with sesame oil,  teaspoon of coconut oil 3x/wk, lots of beef.   I will have to start thinking about all this.

  • Cholesterol:  337 (0-200) [WOW ! 176 — 11/2007; 147 — 9/1997; 141 — 5/1994; 145 — 3/1990]
    American Heart Assoc: <200 desirable, 200-239 Borderline-High Risk, > 240 High Risk.
  • Triglycerides:  59 (0-150)  [59 — 11/2007; 56 — 9/1997;  51 — 5/1994; 38 — 3/1990]
  • HDL:   83 [Improved, 64 — 11/2007, 55  — 9/1997]
  • LDL:  242 (0-99)  [100 — 11/2007, 81 — 9/1997] note, these Low Density ones aren’t separated out to small and large, so maybe I have few small ones (the bad ones).
    American Heart Association: <100 Optimal, <129 Near Optimal
    <160 High >190 Very High
  • LDL/HDL Ratio: 2.92 (0.00 – 3.05) [1.57 – 11/09/2007]

Nutrition

  • Vit B12:  438 (211-946)
  • Vit D, 25 OH: 70 (25-80) — remember, I take 4,000 IU /day + codliver oil and it is summer time.  Desired level 50-80 ng/ml.
    • 25-Hydroxy D2: <4.0
    • 25-Hydroxy D3: 70  — the good stuff, D2 not that helpful, from what I gather.

Hormones

  • Testosterone: 696 (280-800)
  • TSH: 2.790 (0.270-4.200) [2.450 — 11/2007]

Others

  • PSA: 1.210 [1.130 – 11/2007] (my Dad died of Prostate Cancer)
Posted by: Sabio Lantz | August 10, 2009

Exercise Does Not Make Thin

I will build links to articles that show that exercise can actually add weight.  To loose weight, eat right, to gain weight exercise right.

Why Exercise Does Not Make You Thin — Charles Washington

  • The conventional wisdom that exercise is essential for shedding pounds is actually fairly new.
  • Exercise increases appetite
  • Weight loss exercise is pretty useless

Posted by: Sabio Lantz | June 7, 2009

Our Beef

cow_grass_fedMy wife is wonderful.  She has spent much time and energy finding different local sources.  We now have a reasonably priced and healthy source of organic grass-fed beef which which buy in bulk and split with friends.  The liver is fantastic.

I was surprised by the ratio of Omega 6 to Omega 3 in our beef.  Our state university tested this organic beef and compared to other common beef sources.  Here is the data !

Feeding O-6 O-3 O6:O3
Retail
2.7 %
0.2%
17.7
Store Feeds
2.6%
0.3%
12.6
Our Beef
2.4%
1.4%
1.7
Posted by: Sabio Lantz | June 2, 2009

Leptin & Lectins

obmouseIntro

In an Evolutionary Fitness diet, grains and legumes are avoided.  Below is part of the rationale.  Realize that hunter gatherers could easily get tubers for nutrition, but before the agricultural revolution, grains and legumes were neither plentiful nor easily eatable.

Leptin

  • a hormone that signals satiety, or fullness.
  • secreted by fat tissue
  • thus normally causes you to eat less as you build fat
  • Zucker rats have leptin receptor (in brain) gene missing thus get fat
  • Zucker rats reproduce many diseases present in human civilization obese, hypometabolic, develop insulin resistance, impaired glucose tolerance, dyslipidemia, diabetes, and cardiovascular disease.
  • Fat people are leptin resistant (inject leptin and they are still hungry)
  • Leptin resistance precedes insulin resistance
  • Carbohydrate-loving Kitavans don’t get elevated leptins like europeans.
  • Kitvans, Kuna consume high carbohydrate but little or no grain and have low circulating leptin.

Lectins:

  • a molecule that specifically binds carbohydrates
  • Many plants use lectins as a defense against hungry animals
  • Grains and legumes (beans, soy, peas, peanuts) are rich in some particularly nasty lectins.
  • Some lectins degrade the intestinal lining
  • Some get into the blood and bind carbohydrate-containing proteins including the insulin receptor and possible the leptin receptor (not tested yet)
  • Soaking beans overnight breaks down leptins (grandparents did this)
  • Fermented bread dough
  • Nixtamalizing Corn
  • We don’t do these things for modern food.
  • Yams, taro, sweet potatoes, plantains, yucca, kidney beans eaten by healthy cultures but when they ate Western diets , they got fat.

———–
Source:  Whole Health Source by Stephan Guyenet

Posted by: Sabio Lantz | June 1, 2009

Body Fat

VAT-SATWhat is Fat?

Fat:  AKA: adipose tissue, is a loose connective tissue made of adipocytes.
Functions:

  1. to store energy
  2. produces hormones such as leptin, resistin and cytokine TNF-alpha
  3. provides mechanical cushioning

Types of Fat:

  • WAT (white adipose tissue): SAT & VAT
    • SAT (subcutaneous adipose tissue)
    • VAT (visceral adipose tissue)
      • AKA: abdominal fat or intra-abdominal fat: Linked to CAD, HTN, DM, Vascular disease
        Only MRI can spot — even underweight people can hide 7 pounds of VAT. (TOFI: thing on the Outside, Fat on the Inside).  Sumo Wrestlers actually have little VAT.
      • Intramuscular fat: interspersedin skeletal muscle. (I am not sure how this is classified)
  • BAT (brown adipose tissue)
    • Specialized form in human, most rodents and samll mammals and some hibernating animals.
    • Mainly located around the neck, between the shoulders and large blood vessels of the thorax.
    • Can generate heat (thermogenesis)
    • Mostly in newborn babies

Ways to Measure

  • BMI:  inaccurate if you weight lift — have significant muscle
  • Skinfold Thickness: 98% accurate
  • Bioelectrical Impedance
  • Underwater Weighing – Hydrostatic Weighing

How to reduce fat:

  1. Diet:  eat low carb, eat good fats, ? green tea
  2. Exercise
  3. Cold Exposure:  decreases WAT (VAT & SAT),  increases BAT
Posted by: Sabio Lantz | May 31, 2009

What is Evolutionary Fitness?

Food

  • hominids2Low Carb Diet (AKA: Paleo): Low insulin producing eating style
  • Supplementation (see: My supplements)
  • Intermittent Fasting

Activity

  • High Intensity Training
  • Active Life Style, Play
  • Proper Sleep

Philosophy

  • Respect for Evolutionary Heritage
  • Relaxed Attitudes
  • Randomness

Goals

  • Health (this captures all the others below also)
    • Decreased use of medications
    • Decreased suffering
  • Longevity
  • Happiness
  • Strength
  • Stamina
  • Physical Attractiveness

“Evolutionary Fitness” (EF) was coined by Dr. Arthur DeVany.  I found his website through my economic circles and have benefited greatly from it since.  Unfortunately, his site is a pay site and it takes a lot of searching to sort through months of posts to put together the pieces of his thinking.  But the effort, should you decide to be a subscriber to his site, is worth it — Dr. DeVany’ss information and analysis are amazing and he has drastically helped hundreds of people find better health and happines.  Dr. DeVany is working on publishing a book in 2010 which should be phenomenal and you can always buy his video series for further education before the book comes out.

Above, I have an outline of what I consider the essential elements of EF.  In the meanwhile, there are lots of free Pro-Paleo, low-carb sites and lots of High Intensity Training Sites for free to learn from.  I will eventually list these on my Resources Page.

Posted by: Sabio Lantz | May 31, 2009

Vitamin D

vit-D_metabolism

Units of Measure:

1 mcg Vit D = 40 I.U. (International Units) Vit D

Natural Sources

  • Cod liver oil – 1tsp, 450 IU
  • Salmon, cooked, 3 1/2 oz: 360 IU
  • Mackerel, cooked, 3 1/2 oz: 345 IU
  • Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
  • Pork lard, 1 tbsp – 140 IU
  • Beef Liver, cooked, 3.5oz – 30 IU
  • Whole Egg – 25 IU

How to Measure

Lab Work: Serum 25(OH)D
Get 25(OH)D level redrawn 3 months after changing your intake.

substrate starvation level: <50 ng/ml  or 125 nmol/L
desired level: 50-80 ng/ml ( 125-200 nM/L) year round

Source: Vit D Council (John Cannell)

Daily Requirement

Toxic Levels:   Toxicity can not be seen if kept to <10,ooo IU/day.  Some say toxicity reached only if 100,000 IU daily for months.  Toxicity should not be confused with hypersensitivity reactions (rare).

Caveates:  Required levels of Vit D depends on fat in body  (See Dr. Davis in Heart Scan)

RDA suggested: 400 IU/d (RDA = “ridiculous daily allotment”, smile).  Suspected to be increased soon to 1000 IU/d.

Optimum (vit D Council): 4-10,000 IU / day  (5,000IU=50 glasses of milk !)

Adults
if 25(OH)D levels<50 ng/ml require 5,000 IU per day, some require more.

Children

<1 yo: 1000 IU (25 mcg) daily in formula, sun exposure, or supplements.  As most breast milk contains little or no vitamin D, breast-fed babies should take 1,000 IU per day as a supplement unless they are exposed to sunlight. The only exception to this are lactating mothers who either get enough sun exposure or take enough vitamin D (usually 4,000–6,000 IU per day) to produce breast milk that is rich in vitamin D. Formula fed babies should take an extra 600 IU per day until they are weaned and then take 1,000 IU a day, as advised below.

Children over the age of 1 year, and less than 4 years of age, should take 1,500 IU vitamin D per day, depending on body weight, latitude or residence, skin pigmentation, and sun exposure.

4-10 years-old:  2,000 IU per day, unless they get significant sun exposure. On the days they are outside in the sun, they do not need to take any; in the winter they will need to take 2,000 IU every day.

> 10 years-old: follow instructions for adults

Medical Treatment

As Medical Treatment (Source Vit D Council – John Cannell, MD):
If deadly influenza flu: 2,000 IU per kg of body weight daily x 1 wk

Where to Buy:

Resources:

  • Vitamin D Council
  • NIH on Vit D
  • Also, here is a great calculator designed by Norwegian scientists to determine how long you need to spend in the sun at various times of the year and various latitudes to get 1000 IU of vitamin D.  I recommend at least 5 times this amount to get 5,000 IU.
Posted by: Sabio Lantz | May 30, 2009

My Supplements

supplementsBelow are are the supplements I use for my EF Lifestyle.  I will always be updating this and adding notes.

Supplement Cautions
& Counter-Cautions:

  • Naturalist Fallacy:  One would like to think that we should be able to get everything we need by a good healthy diet.  I use to think this.  I think it is based on the false assumption that nature cares for us and all we have to do is follow nature and all will be good.  Neither nature nor our genes cares for our longevity or happiness, so we have to be clever, all the while respecting the power of both nature.
  • Too many supplements:   I think too much supplements can be a problem, and too little can be less than optimal.  I make no pretense to know the balance or what is optimal.  Here are my present thoughts.
  • Pissing away money:  Indeed many supplements, if not harmful, can be useless and pass right out of you without effect.  We have much to learn.  So I offer my present choices with humility.
  • Age & Constitution Deficiency:  I think as we grow older our ability to absorb nutrients alters so as to change the optimal amount needed by age and constitution.

My Supplements

Fish Oil

  • Cod Liver oil (Carlson Norwegian- Carlson Labs) 1 tsp 2x/d with meals
    • Contains Vit A and Vit D
    • Not sure if I will/should take in summer.
  • Fish Oil
  • Notes:  I haven’t determine which to take: Cod Liver vs Plain fish.  I alternate now.  I will have to research this more.

Vitamin D

  • See my Vitamin D3 Post
  • Last 4 months: 2,000 mg 1-2x/day (Carlson Labs)
  • I may start 4,000 mg 1-2 pills daily.  But need to test my levels — haven’t done yet and determine what my ideal intake should be.
  • After reading, I will be starting this with my children soon.

Glutathione

  • Ultrathione Performance Pack (recommended by Dr. De Vany) – I may begin this soon.
  • The Ultrathione Pack contains also Vit C which I feel I should be supplementing also.

Magnesium

  • Mag Oxide, Mag Citrate and Mag Aspartate mix (from GNC, for now)
  • Caps 400 mg 1x/d
  • Especially useful to avoid leg cramps in transitioning to EF. I went off this after the first 3 months and got occ mild cramps so went back on it.

Contemplated Supplements

  • Vitamin C:  We eat less fruit.  I will read on this. Dr. DeVany takes a couple grams per day.
  • Arginine:  GH releaser.   Argi-Vive III and is sold by North Star Nutritionals (Dr. DeVany has used, does not upset stomach so much)Note, Dr. DeVany states he has decreased his supplements — his up-coming book should speak more on this.  Some use this as a Viagra substitute, as it is a vasodilator on the same pathway.
  • Leucine: 1 gram on a work out day and then again the following day.  Good for gaining mass.  I haven’t figured out how to do this yet.

« Newer Posts - Older Posts »

Categories