I’m currently experimenting with the increasing my apigenin intake from both food sources (parsley, chamomile) and supplements. I’m not sure what the ideal dosage is (probably somewhere between 300mg and a gram), but the potential benefits are intriguing.
Category: Fat Loss Page 1 of 3
The eight-year-old’s bike.
Back in February when Kia and I turned in our leased Fiat 500 and decided to do a “one-month experiment” of living without a car, I suspected that the experiment might last longer than one month. But eight months? No way. I was sure we’d have another car by now. But it turns out there are a few advantages to not having an expensive hunk of metal to care for, including:
- On average, it’s cheaper (about $150/month less).
- It’s great to not worry about your car (will it break down or get stolen/scratched/dented/broken into/ticketed).
- We save time on car maintenance and paperwork.
- All three of us are fitter, stronger, and leaner (details below).
- I feel more physically and socially connected to my neighborhood.
- Our carbon footprint is reduced (though still high — we sometimes fly on airplanes).
- I get to use my phone like a magic wand to summon friendly drivers to my house who arrive within minutes and take me wherever I want for a reasonable price and I don’t need cash not even to tip (thank you Lyft).
- Local grandparents have been great sports about having to drive a bit more (thank you!)
- Given our situation (we both work from home, our kid goes to school three blocks away, our neighborhood has a Walk Score of 91/100, local car-sharing options), we’re pretty much the ideal family to NOT own a car.
Our neighborhood Walk Score
Costs
Back in February I calculated our average cost of car ownership at $440/month, as follows:
Paleo-vegan lunch.
Lately I’ve been eating a bit lighter to compensate for some overindulgence over the holidays. January is typically no-sugar month around here (fresh fruit allowed) but the meal pictured above goes a bit further: no animal products, no grains, no legumes. I wouldn’t recommend paleo-vegan as a diet (not enough protein, hard to get enough calcium, B12, and calories) but if you want a filling, inexpensive, nutrient-dense meal with a light environmental footprint, you could do worse. The salad above includes the following:
- organic greens
- olive-oil roasted yam cubes
- cherry tomatoes
- mini-bell peppers
- raw sauerkraut
- avocado
- tangerine
- roasted sunflower seeds
- roasted almonds
- seasoned with olive oil, balsamic vinegar, and paprika
It’s easy to get too much protein on a paleo diet (eggs for breakfast, chicken lunch, steak for dinner, etc.). Too much protein is acidifying and can potentially leach calcium from bones. Animal protein is generally expensive too. There’s no reason to eat more than you need.
The ingredients to make the salad above cost less than $2.00. With the exception of the roasted yam cubes that were leftovers from another meal, assembly (including “clean as you go”) took less than 10 minutes.
The salad lunch is a good way to go even if you throw some blue cheese or sardines in there. Fast, cheap, nutritious, delicious, and no post-meal sleepiness.
Please be respectful of other people’s dietary requirements and choices in the comments. This post may be worth a re-read.
Good health to you!
Disney wants to fatten you up.
I just got back from Disneyland. Fun trip. Also a bit of a shock, in one regard.
America is fat. Seriously fat. The number of people I saw who were disabled by weight problems was disheartening and saddening.
In the Bay Area, it’s easy to forget this fact. On average, we’re thinner here. It’s not because we’re morally superior or have more willpower. It’s because we have access to fresh food, and we live in a microculture that encourages healthy eating, organic food, and exercise.
Most Americans aren’t so lucky.
What I realized, looking around at my fellow Americans, is that to eat a decent diet in most parts of the country is an act of rebellion. To eat well (real, high quality food), the average American is rebelling against:
- what most restaurants have available on their menus
- packaged items advertised as “food” on television
- 9 out of 10 aisles in the average grocery store
- cultural conditioning
- the fattening and hormone-disrupting foods our government subsidizes (sugar, corn, wheat, soy, etc.)
- in many cases, what your family serves for dinner
There are thousands of voices telling you to eat the wrong foods: pseudo-foods that won’t support your health; packaged foods that will make you fat (or fatter); Franken-foods that will leave you with no energy and feeling depressed.
It was a wake-up call for me … I had forgotten how bad it was out there in mainstream America. I want to reach out to U.S. readers who are struggling with weight (some of you have contacted me personally), and who may not have access to the culture of good food that is so readily available in the Bay Area and other health-conscious parts of the country.
Words of encouragement to those who would like to lose 30 or more pounds of fat (at least half the adults I saw in Disneyland could easily lose this much):
- In most of the United States, the deck is stacked against you in terms of eating well. That doesn’t mean you can’t succeed. U.S. food culture is changing, slowly. You can be part of that change.
- To make a change in your diet, health, and life, you will need to commit 100% to the process. To do this, take some time to consider the consequences of not changing your diet (Type 2-diabetes, reduced virility, reduced mobility, early death) and also the rewards if you do change (improved energy, physical attractiveness, self-confidence, better health, better sex life, longer life).
- Once you commit to a change, you will get friction from your family and friends who may feel that you are judging them. Make it clear that you are just trying to get healthier, and that they do whatever they want with their own bodies, and that you are going to eat real food regardless. (Secret: if you stick with it, they’ll eventually follow)
- Your first step, which will yield massive results, should be to eliminate or greatly reduce refined carbohydrates. This includes high-fructose corn syrup (soda), white flour (bread, pastry, donuts, etc.), and sugar (ice-cream, candy bars, etc.). If you only make one change, it should be this one. You might have a rough couple of days while your body adjusts to not having a massive flow of sugar available at all times, but you’ll adjust.
- To get your (fat-burning) liver in good shape, go easy on the alcohol. A 40-day reset was helpful for me. Beer is good, but beer is not your friend.
- Second in importance (after removing/reducing refined carbs) is getting rid of processed oils that oxidize easily, promoting inflammation, chronic disease, and weight gain. These include vegetable oils like corn oil, canola oil, sunflower seed oil, other seed oils, and trans-fats (partially hydrogenated oils). I’m guessing that for most Americans, the biggest sources of these oils are french fries, popcorn, and chips.
- What should you eat instead? Fresh fruits and vegetables, good fats (extra virgin olive oil, coconut oil, butter from grass-fed cows, unsalted nuts and seeds, avocado), and humanely raised animal products (the “humanely raised” is not only to be a good person, but free-roaming, grass-eating animals tend to be healthier, happier, and more healthful when you eat them, especially in terms of omega-3 fatty acid content). If you don’t have access to grass-fed meat and free-range poultry and eggs, consider supplementing your diet with fish oil (for omega-3 fatty acids), or eating more fish (but only eat wild-caught, low-mercury fish, like sardines and wild salmon).
- Don’t replace refined carbs and classic desserts with massive amounts of “natural” fructose. Eating an apple or a square of dark chocolate is fine. Skip the 12oz. glass of OJ or big handful of raisins or granola bar. Lots of fructose is hard on your liver and will slow or prevent fat loss.
- What about grains and beans? This is not the post where I tell you to go paleo. Unless you have serious digestive or autoimmunity issues, eat small amounts of properly-cooked beans, and lower-gluten grains like oats and rice. Organic whole-grain (or even partially whole-grain) sourdough bread may be fine too. Consuming grains and beans (neolithic/agricultural foods, which our bodies have had less evolutionary time to adjust to) are fine, for most people, in moderation (but if these foods give you digestive issues, get your complex carbs from starchy vegetables instead).
- Get your gut bacteria working for you. Your gut biome will change as your diet changes, but you can fast-track a healthy gut biome (which will help you burn fat and improve your mood) by eating probiotic foods like raw sauerkraut and plain kefir.
- Reduce your exposure to bisphenol-A and other hormone-disrupting chemicals. Common exposure sources are plastic water bottles, packaged foods, canned foods with plastic linings (soups, tomatoes), and thermal receipts (BPA can be absorbed through the skin).
- If you have a deep emotional attachment to a food, eat that food once in awhile. Even eating it once a week probably won’t hurt you, as long as the rest of your diet is good. It makes sense to eliminate foods that you don’t actually enjoy that much first.
- Don’t think in terms of dieting. Think in terms of permanent positive changes to the way you eat. Think in terms of nourishing your body, mind, and spirit.
- Find out what works for you, in terms of your taste preferences, cultural upbringing, budget, food sensitivities, ethical standards, etc. Do it your way.
Supplements
There are no magic weight loss supplements. Diuretics, stimulants, and laxatives will all harm your health — don’t take them. Some supplements may support weight loss by reducing inflammation, improving insulin sensitivity, and improving liver function. If you don’t have a negative reaction (try them one at a time so you know), the following might be helpful:
- fish oil (2-4g/day, depending on body weight)
- vitamin D (2000-4000IU day, depending on body weight)
- chromium picolinate (up to 200mcg/day, support insulin sensitivity)
- milk thistle (support liver function)
I’m not a doctor, and you should consult yours before taking any supplements.
What About Exercise?
Yes, exercise! Exercise is great for you. But in terms of losing fat, diet is at least 80% of the equation. Most people would lose fat just by walking around Disneyland if the diet part of the equation was looking better.
I think the key to a successful exercise program is finding a physical activity that you enjoy, and that is easy to do. Then do it every day.
One More Voice
I realize that there are at least 1000 blog posts offering this exact same advice. But seeing how massive of an obesity problem we still have in this country, I can’t be silent. Even if this post only helps one person lose five pounds, it will still have been worth it to me to write it.
Mainstream food culture in the U.S. still sucks. For those of you who don’t have local access to good food culture, I feel for you! Until your local culture changes, find what you need on the internet (places to buy good food, recipes, health information, like-minded folks), and keep your own standards high.
It’s rough out there. Don’t give up. Raise your standards. Corporations and government will follow where the people lead. So rebel against the bad food that makes us sick and fat. Together, we can change the USA from the land of the fat to the land of the strong.
Breakfast and lunch, once a week.
One of the more popular articles on this blog is about intermittent fasting. I still practice intermittent fasting (I.F.) about once a week, so here’s a quick update.
How
About once a week I don’t consume any calories (or artificial sweeteners) until 2pm or later. I drink water, black coffee, and sometimes tea (black or herbal). Sometimes I fast until dinner (I did so last Thursday, as Kia was observing the Fast of Esther and I tagged along).
Why
I do it mainly for health reasons. There is some evidence that intermittent fasting can help protect against diabetes, dementia, cancer, and other diseases of aging. Since I only practice I.F. once a week, the measurable effects probably aren’t large. But the subjective effects keep me coming back to this simple practice. On fasting days and for a few days after, I consistently notice the following positive effects:
- seasonal allergies (if I have any) go away
- mood improves
- waistline tightens (some fat loss, some retained water loss)
- general motivation and creativity increase
- steady energy
My once-a-week partial fast feels like I’m giving my body a chance to “clean house” through autophagy. For more on the health effects of autophagy, here’s my original post on the topic.
Fasting and Comfort
The first few times I practiced I.F. were a little rough. I was probably experiencing some minor detox. I felt slightly irritable, a little achy, and my eyes got a little bloodshot.
Now I don’t experience any negative effects. I’m not hungry after 11am or so, my energy is steady, and my concentration is very good.
I do notice that my body temperature drops a few degrees in the afternoon on I.F. days. On really cold days I usually choose not to fast.
I prefer “quiet days” when I’m fasting. I don’t feel as social, and my senses and emotions are heightened (so I need less stimulation). I like to take long walks on I.F. days but I usually don’t lift weights or do anything physically intense.
Psychological Effects
Food can take up a lot of mental space. Not just in terms of thinking about “what’s for lunch,” but as a reward system. Do you “deserve” a treat today? Or a shot of Jameson? (It is St. Patrick’s Day, after all.) Taking a short break from food helps me recalibrate my rewards system. What other things do I look forward to in the place of food? Sometimes I read fiction when I would otherwise be eating lunch (for me, good fiction is comforting and reassuring and enjoyable, like good food).
Precautions
I don’t think skipping a meal or two once a week is risky. A simple precaution if you are just starting out would be to try I.F. on a “light” day where you don’t have much on your schedule. If you feel really terrible, you can always have something to eat. If you have health issues, check in with your doctor first. Some sensible precautions:
- If you are addicted to caffeine (like I am), remember to drink black coffee or tea. Don’t try I.F. and caffeine withdrawal at the same time.
- Drink enough water (so that you piss clear or light yellow).
- Dress more warmly than you would otherwise.
The Next Level
For me, there is no next level. This is as far as I’m going with intermittent fasting. I enjoy eating with my family and friends too much to want to miss out on more than a few meals a week.
Reading articles like this one have persuaded me to stick with three meals a day in general. Restricting the “eating window” on a daily basis may have some benefits, but there are risks of cortisol dysregulation and other hormonal balance issues. My own “once a week” system is the opposite of hardcore, but I still notice clear benefits (without any side effects).
[twitter_follow screen_name=”johndavidmoyer” show_count=False size=Large]