dtillman53



























  1. Keep in mind when eliminating LA, and loosing weight you will be releasing LA from stores so AA will likely go up during this phase.

  2. Seems strange almost no one had this disorder before Seed oils were a major component of the SAD.

  3. It's so true that studies can be used to show anything, depending on the agenda. Who the hell do we believe?

  4. I concur with the comments about looking into Paul Saladino. My diet today looks very much like his. I still eat some starch on occasion, white rice, potatoes but it’s because I like them not because I think they are the healthiest choice. Raw dairy, eggs, organs, meat, honey, and fruit is what he recommends and I’d agree that is likely the healthiest foods you can eat. I’d probably add some occasional shellfish, but I see no flaws in his approach or his thorough review of relevant published studies.

  5. Are you very active and how many carbs do you eat on average? I'm wondering if the fruit works best for active people

  6. I work out with weights 3x a week for roughly 45 min. I’ve lifted weights weekly for about 37 years.

  7. hey so this the problem for me - I cook for my husband and kids and we all eat the same things. I have no idea or if I'm honest time I think to figure out how many calories. I mean say if you fry a load of steak in a pan with butter but not all the butter comes out of the pan...stuff like that. I make huge lasagnas and shepherds pies and I am not a weigh and measure cook I do things by intuition and eye. And having had previous eating disorders albeit many many years ago I kind of promised myself I wouldn't measure calories again. Is there any way this can work without doing that?? I guess really it is only the metabolic syndrome I need to get rid of. Having a bit of overweight is only hard from a vanity point of view. I see now that most people having success with this are having to implement fasting or lower carbs or lower calories.

  8. I understand, there are other ways to do it. Portion control, visually eating protein portion the size of your palm etc, unfortunately these are less accurate. For me making a recipe in cronometer and then eating a portion of that was the way to go. For example put 1 Lb ground beef, x ounces of noodles, x ounces of tomato sauce, x ounces ricotta into cronometer for a lasagna recipe then eating 1/6 or 1/8 the recipe gave me a more accurate number. After I did that a couple times I just knew what my portion of lasagna was going to be from that recipe. The thing that worked best for me was meal prepping on Sundays. I’d cook my lunches (ground beef and mashed potatoes) for the week and put them in Pyrex in the fridge. Breakfast was croissant sandwich with roast beef and cheese. These were my normal breakfast and lunches once I had these in cronometer I didn’t need to record them anymore after I knew what I was doing was working. Dinner was normally a starch (for me roughly a cup) and some low PUFA or lean protein source and some vegetables. That’s what I did to loose the weight. I did a mild 10% calorie reduction below maintenance. Some people ask if you are going to reduce calories then what makes this special? For me it was satiety, I wasn’t hungry or craving anything like on other ways of eating.

  9. yeah I think this is possible - especially with the larger all-in dishes like shepherds pie. Possibly just add up all the ingredients then weigh the WHOLE thing before it's eaten, then just weigh ONCE a normal sized piece I typically eat then I don't have to do that again and again. Just to get a rough idea. I'm a creature of habit and I do all the cooking in the household so maybe it's just something you have to do once or a couple of times to get an idea. Would be interesting to see as I haven't counted in years.

  10. Cronometer makes it easy, once you’ve entered all your ingredients into your recipe you choose how many servings that recipe makes. Cronometer has total calories for the whole recipe, along with macro and micro nutrients. If you eat 1 serving or 1 and a half servings it will give you the correct calories for that fraction of the total recipe.

  11. What did he prove with that? He tried to induce NAFLD with a high fructose diet and failed. He also did it in a context of protective egg whites and green tea. If I gave someone cigarettes and super doses of antioxidants and chemotherapy and they don’t develop lung cancer, it doesn’t disprove cigarettes cause lung cancer.

  12. While I don’t disagree on on the green tea being protective, I see the take away for me anyway is NAFLD is a choline deficiency. I see the egg whites as somewhat irrelevant, in that they were the chosen protein source. Why damage the study with a known inflammatory protein source. Masterjohn is thorough though so he explains all the mechanisms and possible effects. He also explains how to make a study look one way or the opposite by changing green tea timing in his example. I look at what it does in my own body, my bio markers and even ultrasound. I don’t use green tea, eat a high simple sugar diet, fructose being a big component, with very low PUFA and higher SF. I do eat 2 whole eggs everyday but have no NAFLD. This says to me I don’t have a choline deficiency. Studies are fun to dissect. I’m not dogmatic other than I think PUFA is garbage. I just don’t think Fructose is the boogeyman, at least not for me. Also 60% fructose is an absurdly large amount of fructose in his study, doubt many humans ever approach this amount. I also agree with your cigarette analogy.

  13. So I was listening to Robert Lustig on the Peter Attia podcast and it brought me back to your comment. He said fructose leads to de novo lipogenesis in the liver, but there is an export mechanism with phosphatidyll choline. So choline could be protective in undoing the liver fat accumulation. Here’s the relevant segment:

  14. I agree it’s been well known in certain circles that choline can reverse fatty liver disease. Thanks for sharing the info

  15. Eat much pork, chicken? High SF, omega 3’s for a month, if I’m reading that correctly, won’t change values very quickly. Maybe you could see some movement in numbers after 6 months. As far as not eating much Omega 6, can you quantify not much. You never eat chips, packaged foods, French fries etc. its been said numerous times it could take roughly 2 years of super low PUFA to cut your stored PUFA in half. Did you drop any weight in that month? I’d just consider these your starting values. Or did that first sentence just mean you’ve been on 3 gram’s of Omega 3’s for a month, but the high SF and low PUFA for much longer? I lost 48 lbs in 6 months on TCD, tracked everything I ate daily and averaged 7 grams PUFA a day which is about as low as you can get on high fat diet because all fat, even beef TALLOW has some Omega 6, dairy has some, pretty much anything with any fat has some. Only way to get below 5 grams for someone my size would be eating a low fat diet. My numbers on Omega Quant weren’t that great after I lost all the weight either. The people with the lowest DI if I recall were the low fat starch eaters. I personally think Omega 3 research is fairly tainted and it requirement is a bit dubious at best.

  16. It’s interesting how fish oil/omega 3’s are thought by many to be high in most fish. Actually fish that are warm water fish are more saturated and monounsaturated with tiny amounts of Omega 3’s like beef. The high omega fish are typically cold water fish. If talking ancestrally most indigenous people lived nearer to the equator where Omega 3’s in fish would have been much lower. Sure there were people who lived in colder climates and ate this fish out of necessity but likely far fewer people considering where the majority of ancestral populations lived.

  17. Good point! I think it's telling that PUFAs are not that present in tropical fauna and flora. If they were beneficial, they'd be everywhere, right?

  18. This is the way I understand it. A cold water fish could not move if it was highly saturated, seeds wouldn’t survive the cold either or have the energy to grow unless they had PUFA as well. Most hibernating animals eat high PUFA prior to hibernating. It seems to help really slow the metabolic rate when they need that most. Some of the anti inflammatory effects of Omega 3’s are attributed to immune suppression effects. I’m not wanting to hibernate, slow my metabolic rate, increase oxidative stress, or suppress my immune system so I’ll pass on the fish oil supplements.

  19. agreed with everything you said. i've evolved my initial belief from "carbs=bad" to now you can basically eat whatever you want (minus pufas).

  20. I did the same, until I realized it was just more oxidizable PUFA. That the raising of HDL is a protective response against a poison for lack of a better way to put it. Alcohol raises HDL too, so do many other toxic substances.

  21. Absolutely. Don't get me wrong though, I think Ketogenesis serves it's purpose very well. It provides a very stable eating pattern to help clear up metabolic problems. If you're metabolically broken (like so many are), mixing starch and saturated fat is a recipe for disaster. At that point, you're probably leaking NEFAs into the blood which creates insulin resistance. And then piling on the carbs when you're cells are refusing is compounding the problem.

  22. Yes agree Keto can be a very useful tool in the right circumstances

  23. High pufa + sugar is without a doubt, a recipe for overconsumption via turning off the satiety switch. So high calories. Excess calories. Fattening up for torpor.

  24. All of the studies on sugar and fructose basically confirm the same thing : sugar does nasty things in a hypercaloric state, and nice things in a hypocaloric state.

  25. When loosing it was an average of 2900 a day. Now that I’ve been in maintenance for almost 8 months. 3400-3600 daily. These calories are based on my body, size, muscle mass etc.

  26. So have you tried eating the same macros but in kink in order to see what the scale does

  27. I’ve modified my macros after reaching my goal. I increased my carbs significantly and reduced my fat moderately. Protein has stayed the same. It would be difficult for me to keep the same macro percentages because of how much satiety the regime provided me when on reduced calories. The primary driver in satiety for me was the SF, which increased when eaten with starch. This is just my experience but have seen this in others too. I can increase my calories with carbs, predominately simple sugars, fructose, lactose, sucrose etc, while modestly lowering my SF. Again not recommending this approach to anyone, nor have I ever. This is what I’m doing now and it’s working for me. I don’t keep cronometer logs anymore because I eat pretty close to the same way M-F every day, with only slight deviations on the weekends. Hopefully some of this is useful. Many, maybe even most people it seems, don’t handle simple sugars, even complex carbs well.

  28. Haha (famed YouTuber) so I did Haagen Dazs 3x weekly at night before bed, always made a point to not recommend it to anyone. I ate it for the SF, and for the simple sugars to lower cortisol response while sleeping, also for another big dose of calcium. It fit my personally crafted macros and micros. Since I’ve lost the weight I now eat a pint every night. Still not recommending it but I do believe it has benefits for me. After I lost 45+ lbs I wanted to maintain. I lowered my 50% of calories from fat to 25-30%, and increase my carbs, protein has stayed the same. Some people are sugar fermenters (stuck in glycolysis) I apparently am not one of those. My carbs are predominantly simple sugars now, fructose, glucose, sucrose, galactose 300+ grams a day now (almost double the carbs I ate while loosing) I have kept the weight off for going on 8 months. Suffice it to say what works for me may not work for everyone.

  29. You are famous in our very narrow world. ☺️ Thanks for dropping by. I don't see that you answered the question. You seemed to be very cautious not having to much sugars through fruit in your smoothie but than are lots of sugar through ice cream. Is this because the ice cream was in the evening while the smoothie was in the morning and it you wanted that lowered cortisol during the night? Am I understanding this correctly now?

  30. That was the idea back then when I first started to not have too much sugar during the day, this was the thought in my head. Also mixed meals tend to be digested and absorbed at much different rates than their individual components. And yes I wanted to lower cortisol at night with the ice cream to prevent muscle loss and improve sleep. I don’t see a lot of distinction between the different sugars but if I had to choose one I’d choose fructose. Here is the issue people hear fructose and think fruit. Fruit is fine, but it needs to be kept in mind thar table sugar has as much as 50% fructose.

  31. I’d tend to agree with the roughly 2% idea. I kept my PUFA below 10 grams a day while I lost the 45+ lbs. my average was 7 grams a day. Brad has some studies where he showed metabolism slowing down above 2-3% as I recall and really tanking above 7%. Others I have helped have had similar experiences when they ate a PUFA heavy meal. Weight loss stalled and it took a week or more to bring the weight back down. Eating more saturated fat and avoiding PUFA is counter to the standard persons thinking about what is healthy but in my experience many common notions about what’s healthy and what is not aren’t always on point.

  32. Impressive basil temp readings. Are those oral or armpit? Mitochondrial dysfunction along with impaired endocrine function are the root of almost all health problems imho. Almost everything Brad writes about deals with mitochondria and various complexes or enzymes involved in how it functions. Kudos on the red light, boosting the cytochrome C oxidase in complex 5 of the electron transport chain.

  33. These are oral, I got a precise 60-second thermometer used for fertility tracking.

  34. I came to Ray via the Croissant diet as well. After I lost all the weight I wanted to lose I’ve switched to something in between the Croissant and a more Ray Peat way of eating. Because my version of TCD had some other peoples ideas in it to begin with like daily carrots, the Haagen Dazs was my own idea though just for the SF. I found many similarities to the Ray Peat way of eating. I definitely think the biogenetic view has merit. Brads ideas were based around the mitochondria and so are Ray’s. I have to say switching quit a bit toward Ray’s ideas has had no negative effects over the past 5 months. I’ve maintained my weight loss. I planned out my adjustments in cronometer to make sure my calories we right and slowly increased the carbs and decreased the fat. Protein stayed the same. I wouldn’t say my diet is full Ray Peat as my SF intake is still high by his standards. I do think nutrient dense foods are huge, liver, oysters, and eggs have been a part of my routine since even before Ray. I do think a lot of people likely have impaired glucose oxidation and it’s def not for everyone at least until/if that piece can be solved.

  35. I’ve noticed pain reduction as well in old nagging shoulders from years of heavy lifting! Congrats on that. I think it’s an indicator it’s working. Weight isn’t always the first thing to show, also agree on checking the waist. Mine shrunk faster than the scale seemed to show in the beginning. Ultimately went from 36” waist to 31” waist. I’d been 36” for 15+ years. I haven’t been this small in the waist since I was 30, I’m 54 now.

  36. I’d say it’s sketchy at best. I ate 50% calories from dietary fat, 25% protein, 25% carb and lost 48 lbs in 6 months, got my buddy on the same plan he lost 55 lbs in 7 months. Put my mom on roughly the same she lost 24 lbs in 11 weeks. I had satiety the whole time, my buddy and mom reported the same. This has been repeated dozens of times with friends and family and coworkers. Everyone avoided PUFA and increased SF.

  37. Basically all of them play a role. It’s a whole system, hormones, pituitary, thyroid, Thymus, adrenals, testicular or ovarian, heart, brain, liver, lungs, kidney, cellular respiration. They all have varying requirements for nutrients to function properly and in harmony. If something nutritionally is out of whack, it can cause a cascade effect from whatever system, hormonal, organ etc. not to perform at its peak and possibly decrease thyroid output, testosterone, etc, and increase cortisol, estrogen, inflammation etc. this could decrease cellular respiration, fat oxidation.

  38. This is the list of friends and family I’ve helped. Some a lot more than others. A few have asked lots of questions, a few have just had a brief conversation. There are more than this, but these are who have reported what they have lost to me.

  39. Do you think there is something different in nature about the advice/guidance you are giving others compared to how most of the people on this sub have interpreted the TCD? Are these folks coming from a less metabolically-deranged starting point? Has anyone you've discipled not had success? Thanks!

  40. I don’t really think so, the only ones I’d call discipled are Rob and Doug. The rule I give is get rid of Veg oils. Eat more saturated fat. Several have sent me pictures when they are grocery shopping of items asking if they are ok. They have usually already read the label and found no veg oil. I send most people to watch a Dr. Chris Knobbe video on PUFA’s. Also tell them to read about TCD on fireinabottle.net That’s about it. As far as broken goes they range the gambit, but I do not know about their cellular respiration or omega quant or anything of that nature. A couple with out my guidance improved blood sugar, told me they had problems with it being borderline and said now it’s much improved. A couple have reported improved BP.

  41. Awesome! I love how you have made it your own. I’m going to refer back to some of your ideas. Always love to see the interesting twists people come up with.

  42. I thought this sub was science-focused on the benefits of SFA and all members knew Brad's TCD was a jokey, fun way for people to understand the complex biochemistry concepts in his and Peter's blog posts. I finally made it though the 20 minutes of this video, 20 minutes I'll never get back. "Fruit juice is OK"? No mention of the anti-nutrients in plants? "Eat your carbs at the end of a meal to avoid the insulin spike"? I've watched hours of Dr. Ben Bikman's lectures and follow him on IG. Never heard him say that. Dave now knows he shit the bed on Wagyu from the YT comments telling him so.

  43. I echo some of the comments here. I think 5 days is not enough to give it an honest go. I also think you’d be better served with longer chain saturated fat than using the MCT oil. I like the idea of air fried Suet. While a lot of people don’t like it liver is one of the most nutrient dense food per ounce there is. Your menu does look a little nutrient deficient. I just started adding 3 oz of liver to my 2lbs of ground beef for the nutrients and I’ve dropped the spinach for now. I hardly know the liver is there, it was actually delicious. Im working on converting the less healthy parts of my version of TCD to better choices. Initially I just wanted to follow it as Brad laid out and it worked for me. Now I want to dial it in for life. I’ve appreciated the help and advice from so many here. I wish you the best of luck! Keep us posted!

  44. I'm also wondering if part of your success is due to the shift in the microbiome. Cranberry, spinach and oranges are powerful in improving gut microbes and if you are eating any of the mashed potatoes cool or cold then the resistant starch will also have a powerful affect on the microbes and butyrate production. Then if you are having buttery cabbage/beans/onions etc with your evening meal you have more valuable fibre going into the gut. This all increases the gut bacteria that raise metabolism. There's been studies where they transplanted these bacteria into the guts of obese mice and they became lean. Maybe another rabbit hole for you to go down. Joel Greene seems to have pulled all the research together to explain how it all works. If you are interested then have a listen to his interviews on the Melanie Avalon podcast.

  45. Thanks I’ll check it out for sure. I’m certain the main driver is getting rid of Polyunsaturated and upping saturated. But those may be additional factors for sure. I tend to ensure I hit 100% or above on all micronutrients as well, getting as much as possible through food.

  46. I agree with getting checked by a doc. I do a total of 3 Tbs a day in 1.5 tbs dose 2x daily M-F rarely ever have any SA on the weekends. My BP only got better on high SF low PUFA. We are all different, so many possible nutritional deficiencies that are dissimilar based on the foods we regularly consume for years. Please report back on what you find. Prayers for it being something benign. Edit: you said flakes, are you sure it’s pure SA?

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