Free The Animal The Blog of Richard Nikoley Thu, 22 Jun 2017 05:23:09 +0000 en-US hourly 1 Free The Animal 32 32 Low Calorie Grilled Chicken Piccata Thu, 22 Jun 2017 05:23:08 +0000 IMG_0864

A favorite of many is a piccata dish, both the chicken and veal versions. The problem is, they are loaded with calories and many of those calories are hidden fat calories.

Generally, one dredges the chicken in flour, sauteés it in plenty of olive oil, then it’s transferred to the piccata sauce, which consists of a number of tablespoons of butter and a number of tablespoons of olive oil plus the chicken stock, such that all the cooking fat and then added fat in the sauce creates a serious calorie bomb that can double the net calories of a serving.

There’s a better way, without compromising that wonderful sour and salty flavor. And, for the grain- or gluten-free folks, it’s your ticket too, because there’s no dredging in four (which really, principally serves to thicken the piccata sauce).

First, you’ll need chicken, and I’ve filleted mine and did a little pounding with the mallet so they’re about even thickness.


About 2 lbs here

Then, I grilled them. This, you can do ahead of time and just keep them warm while you finish off the sauce. And, perhaps make a side dish. I chose roasted asparagus.


Preheat oven to 400. Lightly drizzle a bit of olive oil, season with S&P, spread on a cookie sheet, and once the oven is a go, roast for 20 minutes (longer for the thick asparagus, but i never get those).

To make the sauce for a couple of pounds of grilled chicken breast, crush 2-3 cloves of garlic, and I like about the same amount of finely chopped onion. Sauteeé that in a tsp of olive oil for a couple of minutes. The, add a quart of Kitchen Basics UnSalted Chicken Stock and reduce by about half. Save about a half cup of the stock and stir in a heaping teaspoon of Bob’s Red Mill Potato Starch. Make sure it’s stirred into a nice colloidal-suspension slurry and dump it into your simmering, reduced stock quickly, and stir, to avoid any gelatinous lumps. It should thicken right up (works the same way as cornstarch). Per serving the carbs are negligible, about 2 grams.

Add your grilled chicken and the juice from resting, then add the juice from half of a large lemon, or a whole small one. Next, your capers, with brine. About two heaping tablespoons should do it.


Bring it back to a simmer, put it on your smallest burner on low and cover while you finish the rest of your preparations in terms of the side dish and plating.

Because I’m in a rather intensive calorically controlled, logging and tracking thing right now, I weighed mine, without the sauce, and plated 13.5 ounces for me.


Bea’s plate, at a modest 9 ounces—that she finished off save for a few bits to the doggies—is perhaps a more elegant and attractive serving.


Alright, just as in my last dish, the Chicken Crust Margherita Pizza, it’s all about the protein, baby.

looks like this, for my portions.


Did I say PROTEIN?

I only log the principle stuff, so the per-serving bit of garlic, onion, lemon juice and capers are negligible. The teaspoon of olive oil is an estimate, counting my portion of the tsp used to sauteé the garlic, plus the drizzle on the asparagus, even though the logged item already incorporates it. I’d rather overestimate than underestimate.


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Chicken Crust Margherita Pizza — Ketogenic or Not? Tue, 20 Jun 2017 05:51:46 +0000 IMG_0854

If you haven’t yet heard of the so-called Ketogenic Chicken Pizza Crust, you’ve been asleep. It’s all the rage.

Is it good? Yes, and far better than any of the other alternatives I’ve tried. I’ll get to that.

But let’s digress for a minute. Is it “Ketogenic?” Fuck that. You know, this shit used to be a lot more rational. The alternatives—like cauliflower crust or meatza—were always touted as what they actually were: low-carb, grain-free versions of a popular comfort food. Now, that’s not good enough. Now, stuff has to be “ketogenic,” as though that means something. It doesn’t.

This does mean something, though: ketotardedness. Why? Because, very simply, for ‘tards: any food is ketogenic if you eat only that food, and little enough of it, and any food is fattening if you eat only that food and overeat enough of it.

While all successful fat-loss diets are necessarily highish-fat diets because you add your body fat consumption to your dietary fat consumption for total fat consumption, so too are all successful fat-loss diets ketogenic, since ketones are a byproduct of fat metabolism, both dietary and body fat. Macros are fucking irrelevant, except to the extent that you prefer one over another and that you are more likely to maintain a 600+ kcal deficit for the duration. It’s all that fucking matters and the rest is ketoshyster bullshit for their ketotarded marks.

There is no magic that makes any food ketogenic or fattening. How about I give you a recipe for a ketogenic cheesecake? Easy. It’s one whole cake and it comes out to 1,500 calories, You eat one whole cheesecake per day, but that’s all you eat, and all you need to do is be active enough to burn 2,100 calories or more each day.

Bingo! Ketogenic Cheesecake. …Martin Berkhan would be so pleased.

Visit My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

The ingredients are simple and limited.


2-10oz cans water packed chicken, two eggs, 2oz grated parmesan, 1-28oz can whole peeled tomatoes, 4 cloves garlic, 8 fresh basil leaves, 6oz fresh mozzarella

For the sauce, it’s enough for two, perhaps three, pizzas, so make it all up, sauce your pie, save the rest for the next time, which probably won’t be far off.

Take the big can of whole, peeled tomatoes and pulse in the blender a few times. Just pulse. Crush 4 large cloves of garlic and sauteé with about a tsp olive oil for a couple of minutes, until you feel the aroma.


See? Little oil.

Then, add your pulsed sauce, the chopped basil leaves, and also: 1/2 tsp sugar, 1/4 tsp salt, and a pinch of black pepper. Simmer it, stirring occasionally, for about 45 minutes in order to reduce it to between 1 1/2 and 2 cups. The best way to tell it’s done is when the bubbles look like mud bubbles instead of water bubbles. Transfer it to a holding dish to cool.


The crust is the tricky part and what you like is up to you. There are a number of chicken crust recipes, so Google and check them out. Most involve pre-cooking the crust quite a bit. Others call for first desiccating the chicken itself for a few minutes in the oven, then mixing it, then cooking it for about 20, then topping and cooking the pizza. For the first time out, I tried something I hadn’t seen in the other versions: a pizza stone.

First, drain the chicken well. Then mix in the two eggs and 2 ounces of grated fresh parmesan.


At about the time you start cooking the sauce, put your oven to max (500-550) with the stone in the bottom third of the oven.

By the time your sauce is done and set in a holding dish and your “dough” is well mixed and mashed, your pizza stone will be hot as shit. You want to work rather quickly. Take out the stone, close the oven door, lower the oven to 500, and spread the “dough” on the stone, about 1/4″ thick.

Place it in the oven for about 6 minutes to pre-cook a bit. My hypothesis here is that because of the high and extreme heat and heat retention of the stone, it will serve to dry out the “dough” a lot faster than the methods with a lengthy pre-cook. You’ll get to decide for yourself.

Take it back out, close the door, sauce the pie, and arrange mozzarella. I think I was a bit heavy on the cheese.

Cook about 13-15 minutes, until the cheese bubbles and the tops of the bubbles brown. Remove it from the oven and try to get it off the stone soon. I found the crust slightly fragile, so I cut it into four pieces and plated it immediately.

Et voilà.


And now we come to my favorite part. Dismissing all the rot about keto and carbs, the point of the pizza is PROTEIN! Yea! Fuckin’ PROTEIN, baby. And because it’s lean chicken, the fat is pretty reasonable. Over 50% of the calories are from protein.

Just look. I created a recipe in LoseIt!


Dudes and dudesses: now here is a ketogenic pizza if you eat just one whole one per day and nothing else. And you know what? If you eat it half at a time, six hours apart, with its 152 grams of highly satiating protein, you just might have an easy time of it.

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Introducing “Richard Nikoley’s Ketotard Chronicles” Thu, 15 Jun 2017 05:48:09 +0000 image14

Paula Deen Doing Nutritional Ketosis

OK, here we go and here we roll. You know, I got wise to the utter bullshit the very minute I saw the video of Jimmy Moore giving a speech down in Australia years ago, 2011 or 12, I think, where he likened protein to “chocolate cake.” I said so but then paid not too much attention because I couldn’t fathom that he’d promote “Nutritional Ketosis” aka the child and adolescent ketogenic diet for epileptics (an extreme clinical intervention) to such an extent that people would fall for it worldwide.

But that is precisely what has happened and because of that, more and more self-and-market promoters are jumping on the bandwagon to cash in.

I am a contravening voice and I have a particular, finely honed style in which I engage in that, explicitly designed to piss off and rub in the wrong way, as many people as possible. I aim to be as disruptive as all fuck. I will create a clusterfuck of a ruckus.

…This new Facebook group—Richard Nikoley’s Ketotard Chronicles—exists primarily to make critical distinctions between valid and helpful low-carb and ketogenic dietary regimes and those fucktarded variants promoted by shysters for money that harm people’s health in various ways, including making them fatter than ever.

This is a group effort where everybody gets to participate.

This will be science-based, of course, but the delivery will be one of disdain, mocking, and ridicule. If that sort of style is not for you, then it’s not, but the delivery style won’t change.

The medicine is needed, so please help spread the word.

The group is public, anyone can join, anyone can post to the group are are encouraged to do so. I can’t see everything but with crowdsourcing, I can see a lot more. The most laf-worthy Ketotarded shit gets promoted even more, by my, including here, on Free The Animal.

So, join the group, go forth and find Ketotarded shit, and participate.

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Me Doing Aerobatics In The Bellanca Decathlon 8KCAB Tue, 13 Jun 2017 20:36:38 +0000 The Roll

My flight log goes all the way back to 1984, when I took a few hours of initial instruction in a Cessna 150 east of San Diego while at SWOS on the Amphib Base, Coronado. Other than during a few flights with pilot friends in the interim, I didn’t get back at the controls in a training context for 21 years, in 2005. I wrote about that here and then here when I soloed at 16 hours of instruction.

But I hate all the loops, regulations, and procedures so once I had soloed a few times, then did a check ride with the chief instructor and got signed off to go fly around outside the pattern rather than be restricted to takeoff and landing practice, I soon kinda lost interest because I could already do what I wanted to do—go fly around for an hour or two. A few years later, 2010, I did have designs for a while in just getting a Sport Pilot license, which I already had the hours for. All I would need is the written exam and FAA check ride. It allows you to fly with one passenger, daylight only, and max aircraft weight of 1,300 lbs. Didn’t finish that, either.

But now that life is changing in so many ways, with postings to come over the course of time on all of it, I suddenly became motivated all over again. Most of my training and all solo fight has been in the Bellanca Citabria, a “tail dragger” which requires a bit more skill to fly, especially takeoff. The other day, I donned a parachute pack and jumped into the controls of the Bellanca Decathlon, a fully aerobatic version of the Citabria with a fuel and oil system for sustained inverted flight, and stressed to +6g — -5g. You can pretty much do any typical aerobatic maneuvers in it.


And so, Jim Grant and I headed out. I was at the control from takeoff to landing, except for when he demonstrated an aileron roll and a loop. I’d done dozens of spins and recovery in the Citabria, so no need for that.

So, in the short video, you’ve got the takeoff, then a loop, then the aileron roll which was a bit sloppy from the inverted to level flight. I should have had the stick forward a bit more. The second one was better, but Jim didn’t have the video going. Finally, two spins. The first one is at regular speed and the second, I edited it to slow motion.

I’d have liked to have my landing videoed but in good sense, Jim says, “Nope, been too long, too close to the ground and I have to have my hands free.” Good call, Jim.


Can’t say enough about Jim Grant. He’s been my certified flight instructor since day one in 2005. Over 6,000 hours of instruction, no mishaps. Total pro. If you’re in the Bay Area and are looking for fun, I’d have no other instructor to recommend to you.

You can get in contact with Jim through Aerodynamic Aviation at the Reid Hillview Airport (RHV) in San Jose.

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Simple and Easy Classic French Dijon Vinaigrette Thu, 08 Jun 2017 21:28:44 +0000 This is something everyone can find helpful and useful on a daily basis. So let’s not belabor the point.



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The Gourmet Chili Steak Burger Thu, 01 Jun 2017 21:49:43 +0000 IMG_0698

I know many are bugging me here and there to blog about the specifics I’ve gleaned over the last six weeks or so using the LoseIt! app, combined with my FitBit. Thing is, I learned so much in practice that I’ve been doing a lot of study and reading so I can explain it with the theory. The fact is that everyone focusses so much on Carbs vs. Fats, it drowns out—what I consider the most important factor—protein. But I’ve found lots of stuff. I trust it to be worthwhile. Patience.

Yesterday was an insanely high protein day at 251 grams and a scant seven grams of carbohydrate. However, notice the bar graphs. The day prior was 177 grams of carbohydrate. And this morning, after a 15-hour overnight and morning fast (from the last calorie to the first calorie—a fast is fucking ZERO CALORIES or it’s not a fast) my breakfast meal alone was 118 grams of carbohydrate. My average daily protein intake is around 200 grams.


In the meantime, I have been cooking my ass off. This meal last night was so good that I’m shoving it to the head of the line.

If you haven’t watched my short instructional video on how to make a sauce reduction that I put up yesterday, it’s rather prerequisite. In this case, rather than reduce to a thick, syrupy sauce, we’re reducing by 3/4. The other thing we’re doing is not straining out the medium-fine chopped onion because this is a Texas-style chili sauce.


Think about a bowl of Texas chili, beans or no beans, and just the soupy part of it with only the chunks of onion. So, we reduce it by only 3/4. In this case, for a single portion big steak burger, it’s 2 cups of Kitchen Basics Unsalted Beef Stock reduced to 1/2 cup, then add the chili powder—about 1 TBS in this case—which thickens the reduction somewhat. For a spicier hot variation, you can sprinkle cayenne pepper to taste. Feel free to finish this even before you cook the steak burger. My favorite way to keep it is to cover the sauce pan and set it next to, not over, a burner set to low—then you fire it on high for a minute before pouring over your grilled masterpiece.

Now we need a big-ass fucking steak burger, no skimping.


That’s 85/15 grass fed ground chuck, and a whole friggin’ pound of it. No sniveling; but if it eases your mind, cooking it medium rare rendered it down to a meager 11 1/2 ounces of hot-grilled and charred deliciousness.

After a few minutes of rest coming off the grill, we’re ready to plate.


You’re absolutely going to want to garnish with some shredded cheddar and chopped green onions. OK, I suppose fresh yellow onion will do in a pinch and afford some of that nice crunchiness. Or do both.

The sauce is the crazy good part of it. Yes, it does have the chili flavor there from a bowl of the stuff. But, in no bowl of chili are you going to find the depth of flavor that comes from 3/4 reduced beef stock as the base.

Don’t fuck up cooking your steak burger. Medium rare, please.


Now, y’all git out there and geet ‘er done!

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How To Make Your Own Simple and Delicious Steak Sauce At Home Wed, 31 May 2017 18:51:37 +0000 A0A62109-5F98-4DA2-826F-2EAFCE1A92C4

Those who’ve been around for forevers, especially when I food blogged a lot, know I like to make stock reductions. I principally do beef or chicken stock but have done a few others, and various sauces.

Over those years, I often wrote out the process in many posts but decided to make a short instructional video for my massive Memorial Day grilled T-Bone (1.3 pounds wet).

This will greatly up your cooking game and once you have the fundamentals and process down, you can make all sorts of variations from the classic shallot/mushroom/red wine deal. This one uses leftover red onion, green bell pepper, and a jalapeño. Tonight, I’m probably going to make a red chili sauce reduction to go over a huge grilled burger patty. So here you go.

This is really a very simple and easy process to derive a great benefit from your cooking efforts. Turn a mundane piece of meat or poultry into something worthy of a fine restaurant. Dazzle friends and family.

And, even if you don’t cook or don’t do complex, you can share this with the folks in your life who do put food in front of you…gentle suggestion, of course.

And for you backyard grill masters out there, who wants to be the recognized King of the Neighborhood? All the guys source good meat. All the guys have various decent grilling and smoking techniques. Some even make their own BBQ sauce. But do they reduce a couple gallons of beef stock into a pint, plus your secret spice mix?

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I’ve Been Away Meditating For A While Sun, 28 May 2017 21:21:10 +0000 Here’s my short 1-minute tutorial.


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Sunday Church For Animals: Truth vs. Honesty Sun, 21 May 2017 19:48:50 +0000 the-truth

27 years ago, some dude taught me the proper distinction between truths, lies, honesty, and dishonesty.

It has been at the foundation of everything I’ve ever done since.

Our social system is based on gotcha lies and praised truths. Nobody is truly honest, the greatest aspiration for a human. The contextless truths and lies stack up until it’s just profound dishonesty.

Truths and lies are static pictures, usually with a cherry-picked context. Honesty and dishonesty mean you have to integrate everything known or reasonably knowable and craft the metaphor or narrative from there, editing as you go along. Intransigent people in the face of new facts are dishonest people. Whether they tell various truths and lies, disproportionately ether way, or not.

Moreover and quite perniciously, all of the society has been dishonestly manipulated for several thousands of years by those who are fully integrated liars—the dishonest on purpose. In other words, same integrated process as honesty, but in reverse. So they are cheaters, in a sense, using the exact same process one uses, to be honest, but to spin complex narrative and clever context to exact unearned livings by being more meticulous in dishonesty than us failing humans are in our struggles, to be honest.

This is fundamentally why I had short interludes with all—without a single exception—Randian Objectivists, libertarians, and even anarchists (the most honest). Everyone wants to bat truths and lies back and forth. Nobody wants to identify who’s honest and who’s dishonest.

A good way to wrap your mind around the distinction so that you can go on from here is to consider a murder trial.

That it’s a killing is a matter of truth or lie. It’s either a killing or it’s not; that’s just a static fact.

But, if it’s the truth is that it’s a killing, is it murder? This is where fully integrated honesty comes in.

Don’t be fucking stupid. Always see through and to the root of every fucking thing, without an exception ever.

(My eternal gratitude to Wallace Ward aka Frank R. Wallace, and to my longtime forever friend, Kelvin Parker).

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Lola Pulido’s Life Story as Told by Alex Tizon in The Atlantic June Cover Story is Complicated — A Brief Insider’s Perspective Thu, 18 May 2017 18:39:57 +0000 tizon1_wide-276859d99e33d21cc5cc03f2df19f0f0ee0d4ee7-s800-c85

One 1982 September evening on the 4th floor of the co-ed Finley Hall Dormitory at Oregon State University, Leticia (“Ling”) Tizon stopped by our room because we were collecting money for some group outing.

Others were coming and going, but Ling stuck around, propped against the door frame for a good long while, engaging me in conversation. It was the beginning of a friendship that, while in hiatus for 25 years, was renewed via Facebook about 8 years ago.

She calls me “my old friend.”

It wasn’t long before I made a visit to her family’s home on the grounds of the Fairview Hospital in Salem, OR where Ling’s mom worked as a physician and had done so for nearly two decades. This was 1982, my first contact with the Tizon family. Her mother was surprisingly cordial to me from the beginning; talkative, smiling, engaging, nice. That never changed—she was simply always very kind and nice to me, smiling. Did I mention smiling? In the cover photo at the top, that’s Ling in the red dress, smiling.

She get’s it from mom.

While I didn’t keep in touch, per se, I did call Ling’s mom from France one evening in 1991. She was overjoyed to hear from me and caught me up on the family. It was the last time I spoke with her.

This was my first familial experience with a completely different culture. My dad’s side of the family are direct immigrants too—from Germany, 1952 when he was 14—but this was literally the other side of the world and even in 1982, this young man from Reno, NV, hadn’t had much exposure to “foreign” cultures. I was fascinated and charmed.


The view Ling saw inside my dorm room. I’d designed and constructed a raised living room at window sill height that covered 2/3 of the room. We slept on mattresses on the floor, under the deck.

Several months earlier, I had done my Midshipman Cruise. It’s where in the summer of your junior-senior year in Navy ROTC, it’s off somewhere, half way across the world to experience a Navy ship for a month. My experience was in the Western Pacific and included port stops in Japan and Korea. I became intrigued with all things Asian and derivative, like Micronesian and Polynesian, etc.

At my first visit chez Tizon, Alex and Ling’s mom, Leticia, engaged me toward overviewing my background, what I was aiming for…all the normal things. For some strange reason, one explicit memory I have along with the visual—as she sat across the dining room table and to my right—was whether I’d ever had coconut ice cream.

I suppose I remember it because I’d never heard of such a thing. But the memory has been reinforced over more recent years since coconut is something us bloggers of things close to a Paleo diet consider somewhat magical and special. So, mention of coconut in any context often calls up that memory and I like that.

Over the next two years, I visited many times; usually with Ling, but at least a couple of times on my own. I liked the family, there’s no other explanation.

I never saw anything even remotely close to the abuse of Lola described in Alex’s posthumous cover story in The Atlantic, June: My Family’s Slave — She lived with us for 56 years. She raised me and my siblings without pay. I was 11, a typical American kid, before I realized who she was.


A quick candid shot in the dorm room at Finley Hall, fall of 1982, where I caught Ling not smiling.

But, when you read that truly epic story closely, it really begins in about 1943 in Tarlac province, Philippines, when Lola is 18, and it sets the entire stage for all of what is to become—with Alex’s and Ling’s grandfather, an army officer, enticing Lola to be the guardian of his 12-year-old daughter. The grandmother had died in childbirth. Lieutenant Tom was a single dad in 1943 in the Philippines. How tough could that be?

…Earlier today, I interviewed my old friend Ling by phone and my last question to her was: is there really a villain? She paused and named her grandfather, who killed himself in 1951, 12 years before she was born. Go to the source. But, if you go to the source, it’s the source of everything that comes later, good and bad. Perhaps he didn’t foresee that in about seven year’s time, he’d put an end to his own life.

By the time he exercised his own final option, the parents had been together for a year, and they began making kids. Ling was the 4th of five, and her birth in 1963 corresponds with the family’s immigration to America within months. In one perspective of context, Lola had already been integral to the family and everything for 21 years before they had set foot in America at LAX.

What I saw was that Lola was integral, the center of everything. The first time I went, there was home cooked Filipino food. And the second. And the third. And forth, fifth, sixth, and… There was always good food, none of the kids were fat. #winning. And Lola died perfectly lean, not being overweight a day in her life of 86 years. She cooked for herself and others. I never saw her eat anything but what she’d cooked herself.


“Slave” and “Master.” My last visit chez Tizon, October 1984, shortly before leaving to live and work in Japan for five years, and where I would visit the Philippines over 30 times in that span. My Ray-Bans were the party prop.

What I observed from the perspectives of Alex, Ling, and Ling’s younger sister Inday, is respect for all. For Lola, for mom, and even for the dad that had deserted them—visitation both ways was not uncommon. It was all pretty damn chill in 1982, 83, and 84. Ling expressed pride to me early on that her dad had a law degree and that her mom was a practicing physician. It was obvious in the household that her mother was the provider and had been for some long time, by then.

I was impressed and had an interest in her as a doctor and used to chat her up about it, and she’d explain various ways and means she would use to diagnose some condition.

Lola had a daily source of pride in cooking food for others. It was obvious to this insider-outsider that Lola loved doing it and the proof was in the clean dishes and plates unless she’d gone overboard and there were leftovers.

I doubt there was very much food waste in the household.

Lumpia, chicken adobo, pancit, and various other things. At the time, my own palate was just getting used to this “strange” fare, so those first three were my typical favorites of the offerings. One day, Lola was going to make a batch of pancit and I asked if I could watch and she lit up. She took me meticulously through every step of the process as I stood beside her at the stovetop. Of course, I didn’t write it down but I believe I remember that chicken stock was absolutely essential to the dish. (A few years back, Ling told me that MSG was her magic sauce.)


Yes, I make pancit sometimes. Thanks, Lola.

Alex’s cover story in The Atlantic describes how his mom could be jealous of Lola and her closeness to the kids. This was perhaps the chief thing Ling wanted to get across to me in my interview. Ling told me they often defended Lola against their parents. She witnessed the verbal abuse at times. “Why are you yelling at Lola?” she demanded to know, and understand.

I could see that, a bit, even at this much later time where all was chill, the kids were almost all successfully crafting their own lives, but Lola was the ever-present center of everything. But she was not the center in Leticia’s eyes.

“Lola was the caregiver, mom was the provider.”Ling Tizon Quillen

There’s what some call a viscous circle but I’m partial to calling it a positive feedback loop, where each input adds energy to the cycle and so minimally, it’s self-sustaining but can also go off the rails and blowup.

Emotional blowups tend to reset the cycle, so they can be healthy. But the cycle restarts.

I never knew the dad, only briefly met him once or twice. I think once was when he came down to Salem when I was there. The memory is blurry, but I think he did look me square in the eye and asked if I liked his daughter.


The author with mom, the “Slave” holder. Fall, 1984.

I knew Ivan—Leticia’s 2nd husband—more. While he wasn’t around a lot, it was obvious to me that he was the quintessential fish out of water in the household. Nobody understood the connection their mom had to him. I saw no effort on his part to learn anything or get along with a culture where he might have learned a lot.

What was mom thinking?

The only somewhat cool memory I have of him is the 1984 Sarajevo Winter Olympics, where I was there for a day and he was watching it as though a kid in a candy store, boisterously and vicariously emoting about everything regional.

That can be forgiven and even encouraged for a day or so. I get no sense whatsoever that he was anything but a parasite on the family, generally. At the same time, Leticia had been tossed aside with five children to raise with only Lola’s help and with only one of them prepared to do it on his own. Art, the senior sibling, had already set off by the time she hooked up with Ivan. It’s certainly a curiosity.

You can’t get there from here. I have long used this expression to critique various forms of 20/20 hindsight that seek to apply current standards of morality, law, and cultural practice to the past. In this case, we’re talking about applying 2017 standards in America to a Filipino single dad in 1943 Philippines and to his only child, Alex and Ling’s mom.

It’s undeniable that Lola suffered abuses. Slavery is a gross stretch.


Alex and Richard mess with his sisters, Ling and Inday. Fall, 1983.

Lola entered into this bargain at the age of 18. She could have opted for a convent, and instead of serving strangers and the house of God, she got to be the prime caregiver in her own family, The House of Tizon, for the rest of her life.

Being a nun instead would have been a gross underachievement, wouldn’t you say?

I asked Ling what her and the family’s general take on Alex’s article was—the final version after four drafts with The Atlantic editor. It was clear to me that the kids had zero standing or understanding in the early days. As they grew up, they knew Lola had choices and options because they presented them to her, encouraged her, but she always refused.

After the kids had gone, but before Leticia passed away in 1999, Lola got a job. She worked for twelve years in the Norpac Cannery in Salem, OR. It entitled her to social security and medicare. When Ling revealed that to me, I sighed. Too much of an omission, Alex, dude.

Ling tells me that she took great pride in a rather meager job. For once, she got to feel like she wasn’t only a servant, but a bargainer. Rather than exchange her toils for the love and adoration of the children she’d raised— but who’d had to go on to take up their own lives—she got to trade for dollars, dollars she could do with as she wished.

I understood why Alex chose the word slave, even though he clearly understood it was not technically the case. Even most people understand this when they say they’ve been “slaving away,” and various other forms. It’s slavery as a metaphor.

The problem with skirting the distinctive line between the literal and metaphorical is that when not a clear tongue-in-cheek, it serves to dilute the actual horror of real slavery. We see the same thing in other areas, where virtually all sex without forms of consent in triplicate, is rape. I don’t wish to push political buttons, but you get the idea.

Screen Shot 2011-12-02 at 10.01.57 AM

Ling and her dad who had left the family when she was 11. In his last days.

Don’t diminish what people who were bought and sold as capital machinery with the intention of turning a profit on their production were subject to.

Chattel slavery was an economic system for thousands of years around the world until it was superseded by machinery and skilled labor. But the business principles are the same. You buy a machine (human slave), account for the capital outlay or debt service, repair, maintenance, upkeep (food, shelter, medical bills), the cost of a skilled operator (middle massa management), and then calculate what it can produce, what you can sell the product for, and does it turn a financial profit?

This was simply not Lola’s experience. It was not about business. It was about scratching and eeeking out and survival and taking a risk few ever dare—leaving it all for a better opportunity, just like my grandparents did boarding the SS General Hershey with six children, Bremerhaven –> New York, 1952.

Like I’ve said already, I never saw anything like that characterization. What I only saw from 1982 – 1984 when Lola was 40 years in, was a highly honored cornerstone.

Alex used “slave,” I think, for journalistic effect, precisely because people draw zero distinction. There is no nuance or context whatsoever, and what he showed is, there is.

Had he wrote something like “perpetual dependent” it would not have had the punch, even though it’s more accurate. Lola was a dependent her whole life, just a notch above the kids she raised. The wrong against her was that the dependency was encouraged rather than discouraged by the parents struggling to balance what would have been unbalanceable without her.

Everyone gets to judge however they wish, of course, but at least this is an offering by Alex that I believe is journalism of the highest form. It’s an epic story and thereby, people might get some insight into how complex life can be.

Imagine if children of actual slaveholders in America’s south—the early 1800s—wrote of how they were torn between the parents who bore and provided for them and the slaves who raised and cared for them.


Find The Lola

That picture above is the result of three choices.

  1. Mr. Tizon deciding to toss caution to the wind in 1964 and come to America with nothing but a wife, four children (soon to be five) and a committed family helper.
  2. Mrs. Tizon determined to be a physician in America and it would take more than 10 years more to do so.
  3. Lola Pulido, who while reluctant and scared as possible, decided to step on the flight, Manila –> Los Angeles.

Take one single element out, you don’t get a picture of Ling and Rodney’s wedding in 2008. surrounded by a Tizon hive.

You don’t get to that without a million choices along your chosen path, most of them for the better in the understanding at the time.

Update 5/22/17: In People Magazine, Sisters of Late Writer Raised by Family’s Secret Slave Feel ‘Angry and Guilty’ About Their Past: ‘We Felt Powerless’

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Richard Nikoley, the Unbridled Asshole, Gives an Essential Economics Lesson to a Little Girl Wed, 10 May 2017 21:23:53 +0000 It was unexpected, out of the blue, quotidian, but not.


I saw them setting up earlier, dad and mom doing all the heavy work. After the setup, I approached.

“I want to talk to the CEO.”

Dad looks at the daughter.

“Do you want cherries?” she asks.

Yes. “How much?”

“Four dollars.”

“Hmmm, how about three dollars?”

She looks at her dad, who looks away.

She’s reluctant, a typically indecisive female child, so I move the basket of cherries from the lineup to a visual differentiation.

“OK, see this basket?”

“Yes,” she replies.

“I want that basket of cherries more than I want the three dollars in my pocket. Do you want the three dollars in my pocket more than you want this basket of cherries?”

She looks quizzically, at dad again, who smiles and looks away.

“What’s your pick; is it three dollars, or this one basket of cherries?” I ask.

“Three dollars.”

We had a deal, and I tipped her $2 for tolerating my economics lesson.


And that dropped me straight out of the ketogenic dispensation.

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Publicly Shaming The Jimmy Moore Doctor Enablers One By One Wed, 10 May 2017 16:28:25 +0000 Yep, there’s the undercutting strategy. Those, like myself, who supported him way back have nothing to worry about.

Here was my watershed moment, when I realized I was supporting and defending a profoundly dishonest, self-serving opportunist.


It details how he baited and switched Paul Jaminet, the world’s most perfect gentleman.

Plainly said, Jimmy Moore is a smiling, ah shucks, butt fucker.

But since all the sycophants don’t care—celebrity being celebrity—I’m going after the enablers and for all you credentialed out there who suck up to him, Google search treats me way better than it treats you.

This must be done.


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Jimmy Moore the Menace To Health and Diet Wed, 10 May 2017 01:10:19 +0000 “This is not a weight loss journey, it’s a health gain journey.” — Jimmy Moore, chief goal post mover

Too bad if you don’t like it. People keep sending me stuff, and it’s jaw dropping. As I’ve said before, if Jimmy was just Joe Citizen I wouldn’t give a hoot, would feel sympathy for him, and wish him well. But I can’t, now, and if it sounds crass not to wish the guy well, consider that his well being comes via dispensing nonsense to others that clearly is not effective.

Again, allow me to draw a distinction. There are proper, sane, reasonable ways to do ketogenic diets. What Jimmy promotes is nonsense and in my opinion, profoundly unhealthful. I think there ought to be someone speaking out and assembling some posts on it. No, this is not going to be like you-know-who, and her 500 posts or however many it is on Gary Taubes.

So I did a barrage of Facebook posts. the links to my posts are below, and the links to Jimmy’s are in each of my posts.

Post #1:

Jimmy Moore’s Livin’ La Vida Low-Carb

I’m traveling right now and staying in hotels where they have a good mix of a hot bar and the crappy carbage-filled continental breakfast options. This morning I filled my plate with eggs, cheese, and sausage with a glass of water. On the way to my seat, I saw another hotel guest was eating a bowl of oatmeal with a glass of orange juice. I couldn’t help but start laughing at the thought we both think our own plate is the “healthy” option and the other plate will eventually lead to a disease like Type 2 diabetes, heart disease, or worse.

This is the nutritional divide we currently face with a lot of gray area in between depending on insulin sensitivity vs. insulin resistance, some genetics, and the impact foods have on key blood markers like inflammation, insulin, and more. That guy believes how he is eating will keep his health in line. As do I with my meals. It’s the perfect picture of where we are in this discussion about what a healthy diet is and just how far apart people’s perception of that really is.


Me: The mind just boggles. Oatmeal and OJ, for Chist’s sake. It’s not a plate of Little Debbie Snack Cakes.

Post #2:

Jimmy Moore’s Livin’ La Vida Low-Carb

So I asked my publisher Victory Belt to create a caricature of me to distinguish my contributions to THE KETO CURE book I’m writing with Dr. Adam Nally coming September 26, 2017 and THIS is what they came up with. It’s a great likeness, but turned out looking more like a portrait than a fun character with personality. They’re gonna spruce mini-Jimmy up a bit, but not a shabby first stab at it. What do you think? Great dartboard material right? 😝 🤣


Me: What’s wrong, Jimmy, don’t want a current full body shot on the “Keto ‘Cure'”–or an after the original before, alongside a current after, which would be after the last after the original before?

Suggested subtitle for the “Cure” book:

–“The secret to becoming obese and restoring your #health

It would be so LOL, if it wasn’t so pathetic.

#lowcarb #keto #nonsense #cico #caloriescount

Post #3:

Jimmy Moore’s Livin’ La Vida Low-Carb

With the Mother Of All Giveaways contest underway at, we’re gonna feature each one individually for you to learn more about the prizes you can win. Remember to help us get to 7500 members by Monday morning (share these prize posts to help us spread the word!) and leave a comment below if this is a prize you’d like to win! We’ll have a LOT more for you coming up, but here’s the second FEATURED prize we have for you from the fine folks at Nush Foods:

The founder of Nush Foods, Muffy Mead-Ferro, knew her whole family would be healthier if they ate less sugar and fewer carbs. But as the primary grocery shopper, it was hard to find prepared foods that weren’t full of sugar and carbs. And let’s face it, we need prepared foods to live this nutty life we live. We’re on the run sometimes! Especially in the morning, right? So she started baking. Tasting. Researching. And baking some more. Eventually what came out of the oven was a new company: nush. These little cakes comes in four flavors, including carrot spice cake, lemon poppyseed cake, banana nut cake, and cocoa cake. FIVE LUCKY WINNERS will get a dozen variety pack of these flavors. GOOD LUCK! Leave a comment to be eligible for this prize.

OFFER: 20% off first order with coupon code JIMMY

GOOD LUCK YOU GUYS! Winners (when we reach 7500 members) will be chosen at, so go sign up as a member there now.


Me: The perfect thing to constantly feed and nourish your dysfunctional food and face stuffing gluttony.

I recommend at least a 1/4 inch of soft butter spread on it, too (call it frosting), or, in the words of that super lean guru Sally Fallon, “think ‘enough to make teeth marks.'”

And hey, you could also dip them in heavy cream for an even bigger #fatbomb.

#keto #gluttony #eatingdisorder

Post #4:

Jimmy Moore’s Livin’ La Vida Low-Carb

Go get your copy of the latest cookbook from the #keto Energizer Bunny herself Maria Maria Wojcik Emmerich called KETO COMFORT FOODS available wherever books are sold TODAY! I love Maria’s recipe style (makes me wanna eat the front cover off!) and now she’s got a whole book full of delicious and nutritious meals that bring love and comfort into your #lowcarb #highfat #ketogenic lifestyle! THANK YOU Maria for being a master at what you do. Proud of you!

Screen Shot 2017-05-09 at 5.59.26 PM

Me: “Stuff Your Fat Face 24/7 On Foods You Love, Without Guilt” would be a more honest title.

“Comfort” indeed. Cause that’s what’s important when you’re fat from eating too much, too often. You need to feel comfortable, and the way to do that is eat more magic foods more often.

#keto #ketogenic #scam #ketoscam #gluttony #eatingdisorder

Post #5:

Jimmy Moore’s Livin’ La Vida Low-Carb

I’m constantly having discussions with people about what #healthy #nutrition is all about. One lady told me her #diet was really good and I asked her what that means. She said she eats at Subway instead of McDonald’s and so I asked her what she eats there. She asked me if what she shared about her Subway meal is bad and I explained how the grains, sugar, and lack of fat is why it’s less than optimal. She picked up a Kindle ebook copy of my book #KetoClarity and it’s opening her eyes to a whole new paradigm. Changing lives one person at a time. #lowcarb #highfat #ketogenic #keto


Me: “lack of fat”

Oh LOL. Yea, god forbid that she doesn’t turn her 400 calorie sandwich into a 1,200 calorie fat bomb.

Jimmy Moore is literally a menace to society in every conceivable way.

#keto #fatbomb #huckster #fail #dietfail

Well, that should about do it for slamming the ever more popular misapplied, misunderstood, wrong way to employ ketosis, and its opportunistic hucksters, for one day.

#jimmymoore #keto #eatingdisorder #caloriescount #micronutritioncounts

Here’s my previous two recent posts on the diet menace.

Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they’ve established distribution centers in Illinois, Nevada, and New Jersey.

Still, sell-outs happen regularly, so order now to avoid a waiting list.

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Combining Foods To Control Glycemic Response Wed, 10 May 2017 00:03:02 +0000 You don’t need an obsessive, stupid low-carb, high-fat or ketogenic diet to control and mitigate glycemic response from whole food carbohydrates. What you need is to start using your brain.

I came across this post someone had emailed me the link to some months back as I was doing some email housekeeping yesterday. Thought I’d share it as I finish the draft of my next post about high protein intake in a calorie restricted, meticulously tracked way over the last month (7 solid pounds dropped).

Some pretty interesting stuff: Monitoring Metabolic Stress.

There’s six cool charts in the post you can check out, but I’ll share my favorite one.


Here’s the description.

Chart 5:  Kidney Beans with Added Grains; Vinegar; and Vinegar and Oil. Because kidney beans trace a gentle, sustained blood sugar curve, I chose to use them to test the addition of an acid (apple cider vinegar); an acid and oil (vinegar and extra virgin olive oil); and a carbohydrate (whole oats that were pre-soaked before cooking).  Adding vinegar to beans and even more so, vinegar and oil, significantly moderates the blood sugar effect of kidney beans.  Vinegar and oil accomplishes this same function for other foods if you keep them handy at a central place in the kitchen and on your dinner table.

Combining beans with grains (in our bean-whole oats example) would normally call for a 1:2 ratio of beans-to-grains in order to assemble complementary amino acids in the right proportion for a complete vegetarian protein.  Yet, eating beans and grains in this standard vegetarian way spikes blood sugar.  The idea that “wholesome” vegetarian meals push blood glucose to an uncomfortable zone is also borne out by other examples of vegetarian meals explored in my own day-to-day personal testing.  It appears that vegetarian meals, without the anchor of animal proteins and fats, easily spike blood sugar. [Vegans and vegetarians may be particularly interested in using a simple blood glucose monitor to sharpen food combining skills.]  What I believe this specific beans/oats case tells us is that beans and grains alone can deliver too much carbohydrate for the body to handle, if not offset with adequate protein/fat buffers.

So, see, it’s not really about “the carbs” at all. It’s about how you eat them and sensible food pairings. And note as well that even though the best response is with both the vinegar and oil, the oil is a very modest amount. Always be wary of adding a lot of fat to a heavy carb meal. See: Why you may reconsider buttering your potato.

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I’m On Instagram Mon, 08 May 2017 01:50:35 +0000 I’ve had an account for some time, but haven’t used it in some time.

That’s changing, so most image related stuff I do (food pics, doggie pics, nature pics, etc.) will go thrpough Instagram, first.

You can follow me here.

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Newsletter Update Sat, 06 May 2017 14:42:03 +0000 I’ve just sent out a newsletter update to the list.

See it here.

If you’d like to get these by mail in the future, sign up here.

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Speaking At The 21 Convention Wed, 03 May 2017 17:11:59 +0000 21c

For the third time, but the first in a few years, I’ll be speaking at The 21 Convention in Orlando, FL, September 28 – October 1, 2017.

Here’s a list of the benefits

Includes FULL Access to the 4 Day Event

Includes Access to All ~26 Presentations

Includes the “Heroes Dinner” ($250 value)

Includes Annual Pass to 21 University ($180 value)

(21 University gets you access to all the videos!)

Intellectual Party at Socrates’ House (infinite value)

My previous talks were about choosing good food and then proper thinking in a philosophical sense. Others you may know from our general community have presented there as well. Mark Sisson, Dr. Doug McGuff, Dave Asprey, and Jolly.

Find out all about it at this link. Currently, there is nearly a half price early bird discount for tickets, good until tomorrow night, Thursday, May 4, so if you’re at all considering going, you’ll want to make that decision quick.

Hope to see you there.



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Sunday Church For Ketotards Sun, 30 Apr 2017 17:41:19 +0000 Two items to cover today. But first, let me make a distinction. When I use the derogatory term “Ketotards,” I’m talking about the version of chronic ketosis where one or more of the following applies within the framework:

  1. Calories don’t count if you eat enough fat
  2. Protein intake has a glucose and insulin response and must be severely limited
  3. Ingesting exogenous ketones (as dietary intake rather than endogenous production via fat metabolism) burns fat
  4. Fat bombs (bolus doses of isolated fat) burn body fat
  5. The more ketones, the better
  6. If it’s good enough for an epileptic child, it’s good enough for anyone

I am not talking about mild-chronic or acute ketosis that includes adequate protein (which I’d say minimally is 25% of calories, 30% is better), a sense of caloric limitation, the recognition that excess fat can cause fat storage, various fasting protocols, etc. Let’s call that “Ketosanity.”

First up is this rather silly video, in my view, that has some ungodly number of like 30,000 views.

No doubt a huge relief for all the Ketotards out there guzzling fat bombs, giving them an excuse as to why the scale either doesn’t move or moves in an adverse direction.


Well, it turns out there is some physiology behind the notion that as fat is mobilized and metabolized, water can be drawn into the cell, resulting in no difference in mass or size. Then, some glorious day, its all goes WHOOSH, and presto, you’re back on target.

Lyle McDonald discussed this possible phenomenon some years back: Of Whooshes and Squishy Fat.

For nearly 20 years I looked for research to support this, I was never sure if it was based on something from the 50’s or he just pulled it out of thin air as an explanation. Recently, one paper did suggest that visceral fat can fill up with water after massive weight loss but that’s about it.


I’d also note that this isn’t universal, lean dieters often see visual improvements on a day to day basis; a lot seems to depend on whether or not they tend to retain water in general. Folks who do have problems with water retention tend to have stalls and whooshes, those who don’t show nice consistent visual changes.

Go read the whole thing to get his complete take. I think Lyle’s overarching point is that it happens, but only to some, and it’s different per individual when it does. It’s not something you take to the bank as a physiological absolute. What I see is lots of people using it as an excuse, when the real reason is that they’re eating too much fat, too many calories.

Occam’s Razor.

Alright, next up is a stupendous post by Marty Kendall in Optimising Nutrition, with excerpts from Mike Julian: Are Ketones Insulinogenic and Does it Matter?

It’s a long-ass monster of a post I encourage you to read, so let me just hit a couple of high points.

A couple of people recently asked me whether I thought exogenous ketones are insulinogenic.  Roger Unger’s 1964 paper the Hypoglycemic Action of Ketones.  Evidence for a Stimulatory Feedback of Ketones on the Pancreatic Beta Cells[1] indicates that ketone levels are controlled by insulin and that ketones suppress lipolysis:

Ketone bodies have effects on insulin and glucagon secretions that potentially contribute to the control of the rate of their own formation because of antilipolytic and lipolytic hormones, respectively.  Ketones also have a direct inhibitory effect on lipolysis in adipose tissue.[2]

It seems that exogenous ketones are insulinogenic to some degree.

Get that? Not only do ketones inhibit fat burning (they are actually an effect, a byproduct of it, not a cause of it), but they also stimulate the release of insulin.

It appears that exogenous ketones provide about half the insulinogenic impact of carbohydrates (i.e. about the same as protein).

So, if you’re avoiding protein because of its impact on insulin, should you also consider exogenous ketones for the same reason?  Mike Julian added:

Exogenous ketones stimulate insulin, but BHB also inhibits lipolysis directly via the nicotinic acid receptor PUMA-G in adipose.[10]

While exogenous ketones may be equally as insulinogenic as protein, they’ll also be a counterproductive use of insulin.

Whereas the insulin response to protein is a positive use of insulin to build and repair muscle, with exogenous ketones, insulin simply reduces oxidation of other fuels to allow ketones to be burned.

Exogenous ketones displace the burning of other substrates.  You know what else displaces the burning of other substrates?  Glucose. Carbs reduce the amount of fat you burn. Similarly, exogenous ketones displace both fat and carbs/glucose.

That’s a double whammy in the wrong direction! Substrate competition is key.

So all those people out there saying ‘cut protein, limit protein’ who’re then taking ketone supplements are getting the same insulin load they’re trying to avoid, without the benefit of those mild spikes.

But do these exogenous ketones help with fasting?

Mike Julian again:

If exogenous ketones raise insulin and reduce blood glucose, then where does the glucose go?  It gets stuffed back into the liver. 

Think about all of these people who fast with the intent of depleting liver glycogen but drinking Keto/OS. They’re literally preserving glycogen stores! No wonder we were seeing whacky glucose and ketone response to fasting with exogenous ketones.

Instead of the normal trajectory of a fast that would result in depleted liver glycogen we see exogenous ketones keeps this from happening, so you would get purges of glucose out of the liver throughout the fast when people were fasting using exogenous ketones.”

So, let me TL;DR it for you, with a slightly different take. It’s similar idiocy to what goes on in the “hockey stick” version of Climatetard land.

The idea is that CO2 breeds more CO2 and higher temperatures, repeat…a positive feedback, or “chain reaction.” But nature is dominated by negative feedback. For instance, more CO2, more plant growth, which sequesters carbon. A positive feedback is a nuclear fission. There are other factors both ways, of course, this is just a simple basic swipe.

So, the same dumb is on display here. Ketones, as a product of fat metabolism, have a negative feedback, so that they don’t run out of control (as in ketoacidosis). That negative feedback is to inhibit lipolysis (fat burning), thereby slowing the production of new ketones, shunting glucose to the liver, thereby allowing the existing ones to be burned preferentially to glucose.

The bottom line? Those taking exogenous ketones in order to boost fat metabolism and weight loss are actually inhibiting it. Moreover, the exogenous ketones have an insulin response roughly equal to that of protein, but that glucose and insulin response to protein has an important role. It allows the protein to be used for tissue repair and building. Exogenous ketones do no such thing.

So the Ketotards need to go back to eating replete protein. 30% of kcal is an excellent minimum place to start.

Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they’ve established distribution centers in Illinois, Nevada, and New Jersey.

Still, sell-outs happen regularly, so order now to avoid a waiting list.

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Flashback: Dr: Michael Eades on Low-Carb and Calories (hint: they count) Sat, 29 Apr 2017 21:23:48 +0000 Once I saw it this morning somewhere, I recalled reading it way back. How soon we forget. On Dr. Mike Eade’s Protein Power blog:

Low-carb and calories

Some nice gems.

Let’s look at what happens when we cut carbohydrates in the diet. First, we don’t get enough carbs to replenish our blood sugar, so the body has to convert protein to glucose to make up the difference. The signal to do this comes from a rising level of glucagon, a hormone made in and released by the pancreas. In order for glucagon to do its job, the level of insulin in the blood has to go down, which it does. A low level of insulin and a high level of glucagon send a signal to the fat cells telling them to release their fat. You can think of it as opening the doors to the fat cells so that fat can easily get out. The body burns this fat for energy. As the body burns more, the fat cells release more. When the fat cells dump their fat, they become smaller. When your fat cells or adipose tissue becomes smaller, you become smaller. And you lose weight. Which is how it’s supposed to work.

But there is a little glitch in all of this.

Although the lowered insulin and elevated glucagon open the doors to the fat cells allowing fat to come out to be burned, the fat comes out only if it’s needed. If you are meeting all your body’s energy needs with the food you eat, the body doesn’t need the fat in the fat cells. On a low-carb diet your body burns fat for energy. But it doesn’t care where this fat comes from; it can come from the diet or it can come from the fat cells or it can come from both. If you are consuming enough fat to meet all your body’s requirements, your body won’t go after the fat in the fat cells no matter how severely you restrict your carbs. You will burn dietary fat only and no body fat. And you won’t lose weight. It’s that simple.

It has been shown countless times that when people go on low-carb diets they spontaneously reduce their caloric intake. Most foods available on low-carbohydrate diets are satiating and those following these diets get full quickly. They just don’t eat that many calories. In most studies of low-carb diets people drop their caloric intake down to the 1500-1700 kcal range and are quite satisfied. At that level of caloric intake, they need a fair amount of their own body fat to make up the difference between their dietary intake and the 2400-2600 kcal (or more) that they burn every day. As they consume this body fat, they lose weight.

(I heard subsequently that glucagon doesn’t really do much, but that’s beside the point and general theme.)

Go read the whole thing for a refresher, because the theme of the the whole thing is that excess calories are what stall the fat loss, and the biggest culprit is usually dietary fat. Amongst those, chief candidates are cheese and nuts: fat bombs.

It’s a mystery to me, then, how in many current iterations of LC (as differentiated from Atkins and Protein Power; i.e., sensible and reasonable low-carb dietary interventions) like LCHF and so-dubbed nutritional ketosis, that calories don’t count, and all one need do is keep lowering the carbs, limiting the protein more (like down to 10% in some cases), and up the fat to satiation.

What could go wrong?

I think lots of low-carb fans need to break out their old copies of The Diet Revolution and Protein Power and re-read them. Start over, get back on a sane and sensible path.

I’ll keep this short and quote from a brief comment exchange just a bit ago:

Robert April 29, 2017 at 13:04

The methods can be debated, but I certainly have no right to judge.

What is true though, is that it’s important to provide an intelligent and sharp critique of keto extremism. This is what FTA has done, and it has certainly helped me. And probably many others. A registered dietician claiming all the butter will give heart attacks won’t help, it’s stupid and blunt critique.

Let me relate an experience from a couple of days ago: a 74 year old guy was commenting on a Swedish LCHF blog. He is trying to control a small tumor by keeping blood sugar low, and went low carb. He went as low as 20 g carbs a day, but slowly fasting BG started creeping up, until it was worse than before the intervention. Then, he for some reason upped carbs to 100 g a day, and fasting BG plummeted , and he’s now doing great. But he was dumbfounded, asked how is it possible that upping carbs leads to lower FBG? It shouldn’t be possible!

I let him know about physiological insulin resistance. He was very relieved to finally get an answer, and grateful. He wrote he is now googling and reading more about it.

I’ve spent a couple of year on low carb sites, and I never came across this. Only here did I learn this. And it felt good to pass on the information.

Honestly, when first coming here for info on resistant starch, and reading that many had problems on low carb being solved by PHD and RS, I thought it was an exaggeration. If so many had problems, why hadn’t I heard more about it?

Not that I believe there’s an evil conspiracy to cover it up, I’m just saying it’s easy to miss the negative sides when you are inside it.

Richard Nikoley April 29, 2017 at 13:55

Hey Robert.

Ha, because in so many ways, LCHF and low-protein Keto are at the other extreme from veganism, and they behave similarly.

First, they are reluctant to talk about problems within their own cloistered circles, because since the diet is without flaw, how can anyone have a problem caused by the diet? Thus, people who claim problems are misidentifying cause (’cause it can’t be the diet, since the diet is without flaw), or “they aren’t doing it right,” and likely just need to cut carbs more, make sure they are limiting protein under 10%, and increase fat until they feel full.

Bring back the sanity.

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Tom Naughton Wants Jimmy Moore To Have His Cake and Eat It Too Fri, 28 Apr 2017 15:46:13 +0000 Tom Naughton, of Fat Head documentary fame, is a pretty sharp and clever guy, which makes this post so bizarre.

He’s a former successful stand-up comedian—PG Rated—an entrepreneur software developer, and is tenacious enough to write, film, and produce his own successful documentary which is still relevant in a number of ways.

So what gives, then, with his rather nonsensical and ridiculous defense of Jimmy Moore’s antics? I’d be fine if he simply said, “Jimmy is a friend of mine, I’m not going to get into it.” Rather, he’s seemingly willing to spend a whole lot of credibility capital on a bullshit line of defense.

…About Fat Head. It’s an interesting film simply for how it seems to be a work in motion, where it evolved over the course of creating it. It begins quite unlike it ends. It begins as an effort to expose the dishonesty of Morgan Spurlock in his own documentary, Super-Size Me. So what do we see? Tom does nothing but fast food for 30 days, drops about 12 pounds, as I recall, and improves his blood work. How? He uses his brain. He counts calories and makes more sensible choices, such as going for the protein-rich sandwiches while eschewing the carb-fat fries, the sugar drinks, and the desserts.

He did it by the numbers. But then he begins to segue into a sort of Paleo/LC view which somewhat undercuts the first half of the film, because what he ate to achieve those results certainly wasn’t Paleo (he got plenty of grains and vegetable oils), and not particularly LC by any standards promoted currently.

For those who think this about fat shaming Jimmy, it isn’t. I’ve always liked Jimmy on various levels and still do. I’m not shaming his inability to lose fat and keep it off but rather, his willingness to make a business out of his failure, clearly engaged in being an awful influence for a lot of struggling people.

Here’s Tom’s very less than a brilliant defense of Jimmy in comments on this post.

Sony says:

i’m sorry to say, but your friend jimmy moore is obese again, or at least that’s how he looks. and he has some pretty bad blood results. i’m affraid he’s not a good advertiser for this keto/paleo lifestyle. i respect you both, but i’m honestly curious about your objective opinion on this matter. i mean, i know some whole food plant based people which are still in awesome shape with best blood results, and i personally still don’t know which path to choose, so i’d be glad to have your answer on this matter. regards from transylvania 😉

Tom replies:

The proper comparison isn’t Jimmy on his diet to vegetarians (most of whom were never fat) on their diets. The proper comparison is Jimmy on his diet to Jimmy on other diets. He’s battling his genetics. His brother died of heart disease at age 42. His mother had gastric bypass surgery and lost 100 pounds, but it all came back over time — despite having a stomach the size of a tennis ball — because her body was programmed to be fat. That’s the hand he was dealt.

I lived on a vegetarian diet in my 30s, by the way. I got slowly fatter and sicker until I gave it up and went more paleo/low-carb.

Thomas E. says:

Not to beat on this too much, but selection bias can hide a lot of details.

Are there people who will be thin while being vegan or vegetarian, sure. Of course, there are many people who are thin but not healthy? So, just because a vegetarian is thin, does not mean they are healthy, right?

On the flip side, Jimmy may be heavy, but he is healthy. It is kind of funny that we judge health solely on a single metric, waist size.

Our medical world is funny. We measure gain using relative risk, but we measure side effects with absolute risk. Selection bias is king, look too much snow here, thus man made climate change, too much snow there, this global cooling. Look at the massive correlation over there, it must be causation.

At the end of the day we all have to take a huge step backwards, and where possible look at biochemistry and cell biology. Start with what we can demonstrate and go from there.

Genetics and epigenetics can be a real bitch. It is no fair, but that is the hand we are dealt.

Tom replies:

I’ll add two more points: 1) Jimmy used to weigh more than 400 pounds. In diet studies, “success” is defined as losing 10% of the starting weight and keeping it off. He’s kept off WAAAAY more than that. Much of his bulk around the middle is skin that never snapped back after the big weight loss — I know because he’s stayed at our house several times and I’ve seen him without a shirt. 2) When Jimmy visits for a week, we play so much disc golf, we end up walking 25-30 miles up and down the hilly land that makes up my course. I’ve never seen him become fatigued or out of breath, despite his size. Worse that ever happens is his elbow becomes sore from all the throwing.

Thomas, again:

It will be interesting to see if over the years Jimmy’s epi-genetics and skin will catch up. One of the things of interest listening to his podcast with Dr. Nally is the stories of the Doc’s patients who will settle at a set-point (homeostasis) for a year or two, then all of a sudden lose more weight and skin.

Tom, again:

I hope for Jimmy’s sake that happens with him, but he’s accepted he may be at this current size for life. He’s done the smart thing and made being healthy his primary focus.

Charlie says:

Happy to see that you are getting some publicity for the new book Tom. Your movie was one of the first things that introduced me to trying this lifestyle seven years ago.

On Jimmy Moore, though he seems nice and he helped me get started with this lifestyle almost a decade ago, the advice he is giving is doing more harm than good now. The interviews he does with public personalities like yourself are great, however. You and I were even on a podcast having some Q&A with the Dr. Su guy – whatever happened to him?

I am in countless keto groups online and there are very hard-working people that are constantly having issues losing weight and being told to consume more fat, increase their calorie intake or don’t pay attention to calories at all, and months go by (years in many cases) and they get fatter or don’t lose anything.

I mean I eat ketogenic most of the time, a potato hack every now and then, because I feel good, but the only way I really lose weight is if I cut my calories massively. Even Gary Taubes in his latest book concedes that energy balance is vital if you want to lose weight – but it’s a pointless statement (he compares it to asking how rich people get rich – they saved more money than they spent – obvious point right?).

Richard Nikoley has started writing some damning pieces on JMoore, and I’ve read that Jimmy has gained something like 70 lbs since writing the book with Jason Fung. I don’t really know who or what to believe now – I would love to believe that what you said is all it is – he has bad genetics – but he lost a ton of weight while he was fasting (expending more calories than he was consuming) however apparently he has put it all back on and then some. How do we continue to believe his advice and follow his advice after that?

Either way, it’s really damaging a lot of these health communities I’m in, and the dogma has sort of shifted away from people being practical and pragmatic about it. Any practical person can see that SOMETHING is not right here.

I’m really bad at monitoring, I’m really good at YES/NO, OFF/ON, which is part of the reason keto works for me (YES meat/veggies, NO sugar/flour, etc) and I’m losing a crapload of weight with long-term fasts (OFF eating vs. monitoring exact calories) but I’m practical about it, and I don’t go around telling people to eat MORE to lose weight, or that they are (incorrectly) eating too much protein.

Love everything you have done, Tom. I hope your book is a huge success – I don’t plan on having kids so it’s a bit out of my realm but, all the best.

Tom replies:

Dr. Su passed away some months back, I’m sorry to say.

I don’t know much Jimmy has regained, but of course fasting forever isn’t an option. Your body needs building materials and nutrients to keep from breaking down. Some people will, for reasons scientists have yet to determine, gain weight or fail to lose weight even on ridiculously low-calorie diets. As I’ve mentioned before, Jimmy’s mother lost 100 pounds after bariatric surgery — the supposed slam-dunk cure for obesity — and then gained it all back, despite having a stomach the size of a tennis ball and a severely restricted ability to absorb fats.

Gary Taubes has always maintained that yes, of course losing weight requires burning more calories than you take in. (He has degree in physics, so it’s not as if he’s never heard of thermodynamics.) The part people have a difficult time grasping is that your body can and will dramatically adjust how much energy it expends in order to follow the commands of hormones, so eating more doesn’t necessarily cause weight gain and eating less doesn’t necessarily cause weight loss. In many people, constant calorie restriction will simply reprogram their bodies to survive on very few calories.

In the book, we mention a study in which obese people were locked in a hospital and fed 600 calories per day. They didn’t lose weight. The researchers referred to them as “the resistant obese” and admitted they seemed to be “thermodynamic paradoxes.” In other words, it didn’t seem possible their very large bodies could slow down to the point of burning no more than 600 calories per day, and yet somehow they did.

When I interviewed Dr. Robert Lustig for the film, he mentioned a study in which obese kids were locked in a hospital for a month and fed 500 calories per day. They GAINED weight during that month — on 500 calories per day. I don’t see how any sane person could say they just needed to eat less because, you know, it’s all about calories in vs. calories out. Thermodynamics, doncha know.

What the people who like to treat Jimmy as their favorite whipping-boy don’t seem to realize is that he’s tried everything. You name a diet, he’s tried it — including very low-calorie diets. These internet cowboys are all convinced that, by gosh, if Jimmy would just switch to [insert their preferred diet here], he’d finally get down to 225 or so and stay there.

Pardon my French, but that’s utter bullshit. The internet cowboys don’t know what the @#$% they’re talking about. If “resistant obese” adults can stay fat on 600 calories per day while locked in a metabolic ward, if obese kids can GAIN weight on 500 calories per day, if a woman who’s undergone bariatric surgery can regain 100 pounds, then the obvious fact of the matter is that some people — again, for reasons scientists have yet to identify — are so biologically driven to get fat, nothing will turn them into normal-weight people. They can try this diet or that diet, perhaps lose some weight, but it comes roaring back. The best those unfortunate people can do is choose the diet that (if they’re lucky) causes their weight to stabilize while enhancing their health.

I’m not on a ketogenic diet and as I’ve said in several posts, I don’t believe a ketogenic diet is the ideal diet for everyone. I think for most of us, it’s better to go big on protein when we cut the carbs, then periodically shift into ketosis with some intermittent fasting. I’ve said as much during Q & A on the low-carb cruise.

But posting pictures of Jimmy as proof that a ketogenic diet makes people fat is a cheap, dumbass move. It’s as logical as posting pictures of Jimmy’s mother after she regained the 100 pounds and saying this is proof that bariatric surgery will make you fat.

We could just as easily cherry-pick photos of this guy

… or this guy

… both of whom are on ketogenic diets, as “proof” that a ketogenic diet will make you lean and muscular.

Well, what a load of crap, and I’ll tell you why.

Jimmy lost a lot of weight twice, once on a low-fat, calorie controlled diet, then after a rebound, on an Atkins low-carb diet. I believe the figure is 180 pounds lost.

So both methods worked.

Since about 2008 he has consistently regained weight with only brief dips of loss, but consistent upward trends. During that time, he has continued to lower carbohydrate, increase fat, and over the last few years, has lowered and limited protein as well, resulting in a radical recomposition. Compare photos of the old fat Jimmy with the new fat Jimmy. In the former, he clearly had gained lean mass along with fat. In the latter, his lean mass has melted away, leading to the probable explanation that by keeping carbohydrate extremely low and protein severely limited, there’s nothing to spare lean mass, and since glucose is a requirement, he’s been making it with lean mass and not dietary protein for years, with visible results to show for it.

All of Tom’s hand-waving, smoke and mirrors aside (a bunch of silly-ass excuses), what Tom is essentially saying is that Jimmy’s current dietary regime—”nutritional ketosis”—is what “broke his metabolism forever,” since obviously, he had no such serious problem before, being successful in both low-fat calorie limited, and a conventional Atkins low-carbohydrate.


Here’s what’s really going on, Tom.


Seems Dr. Westaman himself is backing off such lunacy.


So, Tom, if Dr. Westaman was being frank and honest and cared to weigh in on the Jimmy phenomenon, what do you want to bet he’s going with Occam’s Razor and not your dubious bullshit?

Now let’s look at what a sensible low-carbohydrate diet used to look like, from da man:


Jimmy needs to do one of two things, after realizing that he’s not following his longstanding advice, “Find a diet plan that works for you and stick with it for life.”

  1. Get out of the Diet Guru business (writing “diet guru” in this context makes me throw up in my mouth a little).
  2. Come to grips, admit he’s been wrong, and turn it around. Read the original Diet Revolution again, start all over, and follow it to the letter—which includes some awareness of “calorie bombs,” in the words of Robert Atkins.

Otherwise, this whole thing is going to get more and more ridiculous, and I hope you don’t keep contributing to it. You’ve done quite enough already.

Update: Out of courtesy, I emailed the link to Tom with a single sentence: “Calling it as I see it.”

Tom replies:

Deleting.  Not going to bother reading it, either.

As I’ve tried to make clear, Richard, I’m really not interested in this kind of shit.  You’re turning into a male version of CarbSane, complete with all the same lovely attack-dog tactics.  In fact, substitute “keto” for “meat,” and your behavior is indistinguishable from the vegan zealots who, not content to merely adopt and promote the diet they prefer, feel the need to show up everywhere the heathens gather to predict and actually root for their demise if they don’t admit the error of their ways and repent.

I hope one of these days you sober up and ask yourself why you can’t go anywhere — in cyberspace or on the actual planet — without making enemies, including enemies you once considered friends.  If the only way to stay on your good side is agree with you 100% on every topic, well, that makes you a self-righteous asshole, doesn’t it?  Very much like our vegan pals indeed.

Jimmy, by contrast, has remained a close friend even though I’ve made it clear on my blog and during Q & A sessions on the cruises that I view a ketogenic diet as a useful tool for some metabolic conditions, but not the ideal diet — or even an advisable diet — for most people.  That’s the difference between you and him.

Goodbye now.

“[V]egan pals?”

The penultimate sentence is particularly curious though: “That’s the difference between you and him.” Indeed. I view the epileptic diet as an intervention for epileptics. Jimmy makes money trying to tout it to everyone. Does misery love company? Or, did you mean that Jimmy has remained a friend? Well, then, aren’t you making your own argument for enabling his behavior?

Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they’ve established distribution centers in Illinois, Nevada, and New Jersey.

Still, sell-outs happen regularly, so order now to avoid a waiting list.

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