Ski in Jeans, Run in Tennis Shoes

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matterhornBack in the early 90’s, my college buddy and I decided to go skiing in the Swiss Alps. Never mind that we were beginner skiers, we were confident that we could tackle the Alps. We took a train to Zermatt, rented skis, took the lift to the top, looked in wonder at the nearby Matterhorn mountain, looked at the slopes, asked if we could re-board the lift to go back down, and the man said “the exit lift is 3 miles that way” with his finger pointing down-slope.

I had on my standard protective skiing outfit at the time: a pair of Levi’s jeans, t-shirt, sweat-top, blue-and-hot-pink jacket (from the 80’s), and neon red/pink gloves (also from the 80’s). My buddy had a comparable outfit on. On our best days, we could take a 30 degree slope, but starting from the top, we were looking at 45 degree slopes. Not wishing to die, we decided to sled down on our skis.

After much sledding, a few short bouts of skiing on small slopes, walking awkwardly on flat icy passages, shouting responses of “we’re okay, thanks for asking” to concerned skiers, we finally made it to the exit. We took so long that by the time the lift got to the bottom, it was almost dark. I had five holes in my jeans from the sledding; the two on my derriere were big enough that I had to hide them with my hands on the way back to the hotel.

Later, we found out that we were lucky because it would have been easy to head down the wrong side and end up in Italy (without our passports) instead of Switzerland. Looking back, I see that we were totally overmatched and unprepared, lacking the necessary skills and protective clothing. Still it was great fun once the ordeal was over. Youth are easily amused.

What strikes me is that back then, I was fine skiing around New England in jeans and whatever I had on hand. I didn’t feel the need for specialized winter clothing. Nowadays, I would need to spend several hundred dollars on thermal under-layers, a tri-climate jacket with high-tech materials, and waterproof snow pants before going skiing or snowboarding.

I feel that exercise and recreation have been commercialized, specifically in the expectation that I have to purchase expensive equipment as a prerequisite or precaution. To go jogging, I had better get running shoes that match my foot type and running form to prevent injuries. Back during high school track, I remembered that we had no problems running in tennis shoes (or whatever footwear we had on).

Now, I’m not against getting appropriate equipment if you want to, but I’m against being misled into believing that it is necessary or a safety requirement. Definitely, waterproof snow pants were a vast improvement over water-logged jeans. And if I ran a marathon, I would want the best footwear that I can afford. Or would I? It turns out that expensive, specialized running shoes may be no better, and may even increase the chances of injury, than an inexpensive, neutral pair.

“The First 20 Minutes” book by Gretchen Reynolds is a surprising look at how we exercise based upon the latest research. Reading it has caused me to change many of my assumptions. Here’s what I learned:

  • 150 minutes a week of light exercise (like walking) split into any chunk of time is enough to achieve health benefits. Do more intensity or duration to increase benefits.
  • High-intensity interval training (HIIT) can reduce that time drastically (150 minutes down to 6 minutes of hard exercise a week, not including prep and rest times) while gaining equivalent health benefits.
  • A warm-up (like stretching) before a workout may be counter-productive by tiring out muscles, so do it lightly or not at all. It’s better to just start easy; i.e., walk before you run. Having said that, dynamic stretching to activate the joints specific to the activity (handwalks for tennis) can be effective.
  • Cool-down activity doesn’t lessen soreness. Ibuprofen, massage, and ice bath don’t reduce soreness either, but may actually slow down recovery. Rest from vigorous activity is the most effective remedy.
  • During exercise, drink only when you are thirsty. After exercise, low-fat chocolate milk is better than Gatorade for recovery.
  • Moderate exercise doesn’t rev up your metabolism for the rest of the day; the extra calorie burning ends with the exercise session. And moderate exercise isn’t effective for weight loss because the body compensates with less activity and more appetite/food intake. However, prolonged or painfully intense exercise will maintain the increased metabolism and blunt the appetite, resulting in weight loss. (Moderate exercise is helpful for maintaining weight though. Exercise is also necessary to mitigate the bad side-effects of a low-carb diet like Atkin’s.)
  • Weight training (resistance exercises) improve cardio/endurance performance and vice versa.
  • Core strength (that is, having a six packs) do not improve athletic performance. Repeated bending of the spine can contribute to damage of the spinal discs, so go easy on (or forgo) crunches (or sit-ups).
  • Running is not a problem for many knees; marathon runners continue to have sturdy, healthy joints. However, running (and other intensive sports) does result in significantly more injuries than walking. In fact, elderly people who run lightly to moderately have healthier knees (less arthritis) than those who don’t.
  • Reduce the duration of cramps by stretching the muscle (if you can) and/or taking a shot of pickle juice (no one knows why pickle juice works, but it does).
  • Don’t use foot type as a basis for buying a running shoe because it is not clear that over- or underpronation is the real, underlying issue. Buy shoes that fit and feel right (and do not cause pain or discomfort) regardless of foot type. (The evidence is not solidly for or against barefoot running, so take it easy when transitioning to it.)
  • The biggest predictor of injury is a previous injury, so don’t get hurt in the first place. When hurt, cortisone injections will slow healing; it’s better to do nothing (wait and see) or undergo physical therapy.
  • Exercise is good for the brain, may improve cognitive capabilities, better your mood, and might prevent neurodegenerative diseases like Alzheimer’s.

The gist is that if you have not injured yourself with what you are doing for exercise (warm-up, using exercise equipment like shoes, eating/drinking before/during/after, and cool-down, etc.) and are comfortable doing it (no pain), then keep doing it. There is really no conclusive scientific evidence as to the best way to exercise.

Given all the benefits of exercise and really how little exercise we need to maintain our fitness, it is a no brainer to move. Walk a couple blocks to the grocery, take the stairs, park further from the store entrance, mow the lawn, vacuum the house, do push-ups when you are bored … it all adds up.


The Russian Roulette Diet

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014ChefDisclaimer: I am not a doctor, so take everything I write with a big pill of aspirin.

As I mentioned in my previous post, My Brain is Made Out of Saturated Fat!, after I added fat and meat back to my diet, my cholesterol levels strangely improved.

For two years, I had eliminated fat, reduced meat consumption, and exercised regularly to improve my blood chemistry. Dishearteningly, my cholesterol level refused to change (hovering around 230) and worse, my HDL (the good high-density cholesterol) decreased significantly (from 52 to 36). After watching the Fat Head movie, I started eating fats and meat moderately and even reduced the amount of exercise I got. My cholesterol level dropped to 200 and my HDL increased to 48, both borderline normal!

I didn’t understand why, but was just glad that I could enjoy the occasional, mouth-watering marbled steak again. I decided to eat everything I wanted, in moderation; though I continued to avoid sugar, especially in the form of soda, and heavily processed food items, like hot pockets.

In honor of my Russian coworker’s “eat everything but don’t overdo it, stupid” philosophy, I named this diet the Russian Roulette Diet. Basically, put all the different foods on the roulette, spin, and then consume whatever food gets landed on… in moderation. It’s Russian roulette because eventually, the latest science will warn us that a few of those food or food ingredients are very bad for us… and then tell us that what was bad before is now okay or good.

I just read Nina Teicholz’s book, titled “The Big Fat Surprise”, and it has cleared up some of my food confusion. Evidently, the modern recommendation to avoid fats, especially saturated fats (meat, butter and cheese), is not based upon good or sound science. This low-fat, low-cholesterol diet was proposed in the mid-20th century and then seized upon by the government (in the 1970’s) as the answer to the increase in heart disease rates during the first half of the 20th century. Since then, obesity and diabetes have increased drastically.

Instead, the preponderance of the scientific evidence suggests that eating meat, butter and cheese is better for our health. However, this is not a license to eat any sort of fat, saturated or otherwise.

I recommend avoiding heavily processed food such as meat that has been pulverized and glued back together (with chemicals and preservatives) into a pleasing shape, a chicken nugget. Or fried food. Restaurants may be using trans-fat-free vegetable oil to fry with, but under sustained high heat, the vegetable oil (which is less stable than trans-fat-producing hydrogenated oils) may break down into toxic oxidative products. The long-term effect on the human body of such products is unknown.

Meat Good

From the Fat Head movie and the book, I learned that eating animal fat increases HDL and eating carbohydrates increases LDL (and lowers HDL). When I ate more fat and meat, my HDL increased and because I ate less carbohydrates (rice) as a result (of eating more meat), my LDL decreased. My total cholesterol dropped to around 200 (borderline normal).

There is no correlation between LDL and heart disease. There is a correlation between HDL and heart disease though. A follow-up to the famous, long-term Framingham Heart Study (which followed participants from 1948 and is still continuing today with their children and grand-children) indicates that someone with a HDL less than 35 mg/dL has eight times more risk of heart attacks than someone with a HDL greater than 65 mg/dL.

So, one can safely ignore the total cholesterol level (until it reaches near 300) and concentrate on the HDL level instead.

country6plotCorrelation is Not Causation

That correlation does not imply causation is drilled into every student of science. Just because B follows A does not mean A causes B.

Ancel Keys, the scientist who promoted the linkage of fat (in the diet) to serum cholesterol (in the blood) to heart disease, used the chart to the right to show a correlation between increased fat consumption and greater occurrence of heart disease. Keys concluded that fat is the cause of heart disease.

Yerushalmy and Hilleboe, two other scientists, showed that no correlation is evident when more than the six countries hand-picked by Keys are plotted. The plot of data from 22 countries suggests that the correlation between fat and heart disease is false.

country22plot.jpgYerushalmy theorized that wealth is the cause of increased heart disease rates. Rising prosperity in the mid-20th century led to increased consumption of sugar, protein (meat) and margarine (trans-fat), a more sedentary lifestyle (population movement to cities, use of automobiles), and increased vices such as smoking.

Wealth makes sense to me. People eat richer, unhealthier food (more calories in) and exercise less (less calories out). Weight increases and diseases (like diabetes and heart disease) are more prevalent. It seemed to me that Key’s six countries were the most industrialized and prosperous countries at the time, and all of them had increasing rates of heart disease as compared to Japan (less industrialized). If we look at countries that have industrialized recently, are growing prosperous, and have adopted the American diet (highly-processed, carbohydrate-rich food and sugar) like China, we see that they are experiencing increasing rates of obesity and diabetes.

Sugar is the Enemy

The “The Big Fat Surprise” book suggests that sugar is the enemy of the heart. High sugar levels in the blood cause inflammation and tearing of the artery. The damaged artery is then infected by bacteria (ever present in our body; the same bacteria responsible for gum disease). White blood cells and LDL (the supposedly bad low-density cholesterol) kill bacteria and fix the tearing. Cholesterol is not the cause, it is the spackle. Just because one sees a lot of spackle on the artery walls (of a person with heart disease) does not mean that the spackle is the cause (of the disease). The culprit is whatever is causing the damage and most likely, the culprit is sugar.

Furthermore, there is no compelling evidence to suggest that the narrowing or shortening of arteries (arteriosclerosis) is a cause of heart disease. The plaque (cholesterol spackle) buildup which leads to the arterial narrowing may just be a fact of growing old, caused by the multiple repairs across the years of infection. Or it could very well be that some plaque grows unstable (cause unknown), detaches from the artery wall, floats along the blood stream, and eventually causes a heart blockage. Until we know for certain, reducing sugar consumption seems to be the most prudent action.

Avoiding sugar means avoiding refined carbohydrates and fruit juice. The human body easily converts refined carbohydrates into glucose (a simple sugar) in the blood. Hence, the recommendation to eat unrefined brown rice instead of refined white rice, because the body will take longer to convert the brown rice (which avoids a sudden increase of blood sugar). Likewise, the body converts fruit juice easily into fructose (also a simple sugar) in the blood. Eating a whole fruit is recommended instead because the fiber (in whole fruit) slows down the absorption of the fructose into the blood stream.

Update: The book, “Good Calories, Bad Calories” by Gary Taubes, suggests an alternative cause of obesity that provides a compelling explanation for the role of carbohydrate/sugar. The book posits the following:

  1. “The basic proposition is that obesity is caused by a regulatory defect in fat metabolism” where rate of energy storage (fat) exceeds energy release; internally, the body starves which leads to over-eating and/or inactivity.
  2. “Insulin plays the primary role in this fattening process, and the compensatory behaviors of hunger and lethargy.”
  3. “Carbohydrates, and particularly refined carbohydrates — and perhaps the fructose content as well, and thus the amount of sugars consumed — are the prime suspects in the chronic elevation of insulin; hence, they are the ultimate cause of common obesity.”

So, to reduce the rate of energy storage, we need to reduce the level of blood insulin (“insulin regulates fat deposition”). To reduce insulin levels, we need to reduce the intake of carbohydrates (“carbohydrates regulate insulin”). To reduce the consumption of carbohydrates (sugar and starch), we need to increase the consumption of protein, fats, and non-starchy vegetables; evidently, people on non-carb or carb-restricted diets usually get satiated faster (don’t feel hungry all the time), so they tend not to overeat.

Listen to Your Body

Thankfully, my body tells me clearly when I am eating particularly badly. Besides having taste buds that prefer salt, my body punishes me if I consume too much sugar. After consuming a lot of sweets, I will get a sore throat within an hour and/or a mouth sore within a day (which then lasts for days). I can only eat a certain amount of cheese or meat per day before I get an upset stomach.

An essential part of the Russian Roulette Diet is to listen to your body. Your body will tell you in minor and major ways when you are consuming a particular food past your own healthy limits.

Now go out there and eat some poor, defenseless animal.

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I Can’t Scream Because My Jaws Are Wired Shut

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In April 2009, I had jaw surgery to correct an underbite (a type of malocclusion), which involved breaking both my jaws and moving them to new positions. It was my first major surgery and first overnight stay in a hospital as an adult. I ended up in the hospital for two nights. I thought I was prepared for the hospital, having researched what other jaw surgery patients went through and even talking to my friend, a nurse; but the reality was more horrific than the bad scenarios I had anticipated. Four years later, I feel comfortable enough to write about my experience. I wanted to share what happened and hopefully, to provide useful advice for those who might be facing an overnight hospital stay.

jaw_surgeryThe Good Samaritan Hospital is located in Los Gatos, California, an upscale community. The hospital costs were toward the high end so I assumed that the care provided would be excellent. I believed in the principle that you get what you pay for. In this case, it was the wrong assumption to make.

The Pain Scale

My nurse friend told me that the most important thing to know for a hospital stay after surgery is the pain scale. The pain scale is a subjective rating from 1 to 10 by the patient regarding the intensity of pain being felt. It serves as a means of communicating to the nurse how much and how soon pain medication is needed. He stressed that, at pain level 5 (still tolerable), I should be asking for pain medication because it may take up to 30 minutes before the medicine is provided. During that time, the pain level will rise to 6 or 7; at which point, the pain will be at the threshold of being bearable. His advice was spot on. Unfortunately, at this hospital, 30 minutes is extremely optimistic.

I noticed that the hospital hired a lot of nurse assistants, who served as first responders to a patient’s call. Unfortunately, most of them did not speak English well and worse, they did not seem to be trained because most didn’t know about the pain scale. After pushing the call button, I had to overcome these obstacles:

  1. Someone will ask over the telecom, “What do you want?” Because my jaw was wired shut, I couldn’t answer. I kept pushing the button. Sometimes, my roommate would shout, “He can’t speak!”
  2. Eventually, after 10 to 30 and sometimes up to 45 minutes, a nurse assistant is sent to check up on me.
  3. The nurse assistant would look at me cluelessly while I tried to pantomime the pain level with my fingers. I only recalled one nurse assistant who understood my hand signals about the pain level. The rest acted as if they had no concept of the pain system. Later on, after I managed to get a piece of paper and pen, most of them couldn’t understand because besides not speaking English well, they couldn’t read it either. I tried underscoring and circling the pain number vehemently but again, because most of them had no knowledge of the pain system, they couldn’t understand.
  4. Once the nurse assistant gave up and left for help (I hoped), or was scared off by my roommate who would shout, “He’s in pain!” Unfortunately, most of them couldn’t understand what he said either. In two instances, the same nurse assistant guy came, left, and basically ignored my requests, and I had to suffer to the next nurse assistant on duty for relief.
  5. After another 10 to 20 minutes, an English speaking nurse practitioner or a registered nurse would show up. The first words were “What do you want?” And because I could not respond, that phrase was repeated in a louder voice with more irritation. Eventually my roommate would come to the rescue and say, “He can’t talk!” Near the end, after having to intervene on my behavior for more than half a dozen times throughout the night, he asked, “God damn it, what the hell is going on?”
  6. After the nurse understood that I needed pain medicine, if she was nice, she would tell me that she needed to get the one nurse in the entire hospital that was able or allowed to give pain medicine (my educated guess). If she was not so nice, she would just leave without saying anything. This would entail waiting another 10-20 minutes (in the hopes that they understood my need) and in one case, a long one hour wait; toward the end of which time I was in total agony.
  7. Finally, a nurse would come and give me the pain medicine. She was invariably the nicest sounding nurse, but maybe that’s because she dispenses the narcotics directly into my bloodstream. Miserably, it takes about another 5-10 minutes before the pain relief occurs after the injection.

So, the 30 minutes delay is the most optimistic and the best wait time. The longest was almost one and a half hours. The average was around 45 minutes to 1 hour. Within an hour, my pain level has increased by one or two levels. Over an hour and I was writhing in pain. I now understand what it feels like when pain gets to the level that you basically live in and for pain. Your own consciousness wraps around pain and the pain consumes your very being. That’s all you can feel and all you can think about. It’s hell.

I never got my roommate’s name but I am so thankful that he was present and able to voice my frustration. I never got to apologize for being the cause of his sleep interruptions. My frustration was captured by the phrase which he kept repeating at the end and which I repeated in my mind, “God damn it, what the hell is going on?”

Well, What the Hell Was Going On?

52HomerScreamingWhy were there so many nurse assistants, why didn’t they at least speak English, and why did they seem so untrained? During the first night, I remember encountering six of them (if not more). Likewise, I would encounter the same number of nurses, never seeing the same one twice. Were their shifts so short? Why didn’t they leave a note for each other saying I couldn’t talk? Why did they treat me as if I was intruding and making inconvenience demands? Why is it that as a patient, besides fighting the pain, I needed to battle for my own care?

It wasn’t just the pain medicines. It also took a lot of effort to get the ice packs. I read that I needed to ice the first 24 hours to keep the swelling and inflammation down when the body is in overdrive to address the massive injury. Then later I can switch to a hot pack to encourage blood flow and faster healing once the body is settled down. Because of the communication barrier (I couldn’t talk and the nurse assistants couldn’t understand spoken or written English), it was a struggle to get ice packs. And when I did manage to successfully communicate my needs, I was given one or two small ice packs, totally inadequate, which I had to apply myself. I remember only one instance when a registered nurse got me the long, large ice packs and wrapped them around my jaw. Eventually, I gave up and stopped asking for ice… it took too much effort.

I don’t mean to sound like I’m blaming the nurse and nurse assistants. After thinking about it, I realized that the problem is systemic and the nurses represent just the tip of a dysfunctional iceberg. It starts with the governmental regulations that are meant to protect the patient but create bureaucracies in the hospitals as a side effect; the health insurance industry, high health costs, and mandatory emergency care for the uninsured that force hospitals to cut costs by hiring a larger proportion of cheap, unskilled nurse assistants; the prevalence of malpractice lawsuits that increase insurance costs and adds additional bureaucratic paperwork; and the cost cutting that results in understaffed, overworked and burned out nurses. If we include office politics, drama, and the natural progression towards mediocrity that can be expected to exist in any human organization, we end up with quite a tangled mess.

I talked to my friend, the nurse, and he confirmed that the problem is systemic to the hospital, the administration, the hospital workers (including the nurses), and the bureaucracy necessary to meet all the regulations and to defend against lawsuits. He agrees that this applies to the government and health insurance companies and goes further to say that society itself is part of the problem. Everything results in a dysfunctional organization that barely meets the cares of its patients with of course, an often conflicting focus on making a profit.

Nurses are understaffed and thus, end up overwhelmed with work. As an example, he states that in one hospital, he had to do a mandatory round of all patients every 15 minutes, while having to do physical checkups, paperwork, and ensuring that the medication schedules were being met (the types of medication and schedule were different for each patient). Imagine doing this for a dozen or more patients and then having to do admission for a new patient (or even two). Most days, he can only spare 5 minutes to consume his lunch.

Worse, the nurses who start out caring about the patients and working hard are often rewarded with more work until they burned out or leave. Once they burned out, they just don’t care as much and just try to get by. My friend is efficient and uses his skills to find ways to do things faster in order to handle the load. As a reward at a previous hospital, he was asked regularly to take care of triple the number of patients per shift as other nurses, with the same pay. Adding to his workload, patients were waiting for him to begin his shift so they could report issues and injuries because they didn’t like dealing with the other nurses. His coworkers told him, “Don’t work so hard. You’re making us look bad.” Eventually, he had to quit.

It’s Not a New Problem!

I thought that my health care experience was a recent phenomenon, but it isn’t. I read a book titled “On Death and Dying” by Elisabeth Kuler-Ross M.D., and in that book, there was a patient referred to as “Sister I” who experienced the same problems. She said that the nurses seemed insensitive to pain; their response time was 30-45 minutes; and the nurses were cold and did not want to engage or do their job. So she set about forcing the nurses to do their job. Below are some quotes from Sister I.

  • “I think someday if I ever started bleeding or going into shock it would be the cleaning lady that finds me, not the staff.”
  • “And part of my making rounds with the patients in the past years was really to find out how ill they were and then I would stand in front of that desk and say So-and-So needs something for her pain and just waited a half hour…”
  • “I thought it was typical of certain floors because the same group of nurses is on. It’s something in us, that we just don’t seem to respect pain anymore.”
  • “I think they are busy. I hope that’s what they are. But I have walked and seen them talking there and then see them go on breaks. And it makes me furious. When the nurse goes on a break and the aide comes back and tells you that the nurse is downstairs with the key [to the medicine cabinet] and you have to wait. When that person wanted to have her medication even before that nurse went down for her meal.”
  • ”And I think there should be somebody in charge of that floor that could come and give you the pain medicine, that you shouldn’t have to sweat through another half hour before anybody comes up. And sometimes it’s forty-five minutes before they come up. And they certainly aren’t going to take care of you first. They are going to answer the phone and look at the new hours, and new orders that the doctors left. They are not going to do this the first thing, find if somebody asked for pain medication.”

That book was published in 1969. I think that if one is dying from a disease, the pain felt must be orders of magnitude greater that what I experienced. I can’t even begin to imagine how unbearable it could be. It’s depressing and horrible to think that this has been going on since at least 1969, before I was even born yet.

Thank God I’m Healthy

Thank goodness that morphine makes me very sleepy. I was able to sleep through most of my stay at the hospital and I think that sleep spared me a lot of problems by reducing my need for pain medication (and the trials of trying to get the medicine).

After that nightmare experience, I am so grateful every day that I am in good health, and that my family and friends are also in good health. Nowadays, I try to exercise regularly and eat healthy (everything in moderation). I avoid taking crazy risks that might result in major physical injuries. I realize that I don’t fear death at much as I used to; I just fear debilitating and painful long-term injuries.

If I should ever be in a hospital again, hopefully I can think clearly and speak so I can be my own patient advocate. And if I can’t, I hope to have someone beside me who can take that role for me and battle the system for the care that I would need. Ultimately, in and out of hospitals, you are the only one responsible for your own care.


My Dying Will

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Some might consider this post macabre. Some might consider it funny. For me, it is deadly serious. Not.

When I die, I don’t wish to be a burden to my love ones. So here are some suggestions on what to do:

  1. No need for a showing. Folks can visit me later when I’m in a little jar or box. Or you can take me around to go visiting folks.
  2. No need for embalming and expensive makeup. I’m dead so there’s no point in trying to make me look like I’m just sleeping. Just dress me in whatever clothes I have lying around, preferably clean clothes; I still have some minimal standards.
  3. No need for a nice coffin, get the cheapest you can find. Even a pine box is fine. At that point, comfort is not a concern and I couldn’t care less about what others think. Also, that coffin will be destroyed momentarily.
  4. Cremate me. I’ve already left the body and there is no need to purchase real estate (aka, a cemetery plot) for that body. So, just burn me.
  5. Put my ashes into an empty jar or box, whatever you have on hand; for example, peanut butter jar, cigar box, etc. If you use a non-airtight box, you might want to put me into a Ziploc bag to avoid accidental spillage.
  6. Stick me on the mantle or in a cabinet until such time as you no longer require evidence of my past presence or are just doing spring cleaning.
  7. Or bury my ashes in the backyard. Toss my ashes into a lake or the ocean. If you are pressed for time, the toilet is fine. Make sure to flush twice.

There, was that so bad?


My Brain is Made Out of Saturated Fat!

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I just saw the Fat Head movie on Hulu. It is a pretty good follow-up to and rebuttal of Super Size Me (also on Hulu). What I learned watching Fat Head was that my brain is made out of saturated fat and thus, needs saturated fat. Saturated fat is actually necessary and good for me!

“Fat Head” explained why my HDL level was still low, even though I’ve been exercising regularly (3 times a week) and avoiding all saturated fats. I needed to eat saturated fats to increase my HDL. And it explained why my LDL level was high. I was eating a lot of white rice which increased my LDL.

Surprisingly, the solution is to eat more saturated fats and less white rice. For those who love white rice, switching to brown rice should do the trick, I think.

Some useful Fat Head facts:

  • Diets based on calories in/out is myth.
  • Fat storage is determined by insulin (high insulin means more fat storage in fat cell).
  • Carbohydrates (sugar and starch) raises insulin!
  • Saturated fat does not increase cholesterol!
  • Cholesterol does not cause heart disease; inflammation (due to stress, high blood sugar, smoking) is the cause! Inflammation asks for more cholesterol to repair artery walls and oxidation damages cholesterol to create plaque on walls.
  • Saturated fat increases HDL.
  • Carbohydrates increase LDL. (Not all LDL is bad; type B LDL is bad.)
  • Saturated fat increases testosterone!
  • Increasing saturated fat intake can cure attention deficit disorder because the brain, especial for kids, needs fat!

After watching Super Size Me, I had a great urge to buy a Big Mac from McDonald’s (something I hadn’t eaten for years). After watching Fat Head, I got an urge to just eat, well, a lot fat; especially the layers of fat on top of a stewed piece of pork… hmm, bacon-like. Base on this, I would say Fat Head is the more evil of the two movies because it gives me license to stuff myself with saturated fat.

Because I don’t want to take the time to examine the scientific validity of the information above, I’m gonna just say, don’t worry about it. I’ll just eat whatever I want in moderation. As my Russian coworker would say, “I’ve been eating everything I want and I’m still alive, aren’t I?” Reason enough for me.

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