New Year’s Resolutions

I got this survey from looking at what people are doing for their New Year’s Resolutions that I found very interesting. Let’s go over a few of these and then I’ll tell you my resolutions as we move into the new year.

Obstacles to New Years Resolutions

Biggest Obstacles to New Year's Resolutions
I don’t think I expected Anxiety and Depression to score so high.

A few things here caught my eye. Almost nobody is worried about social obligations. Probably because we’ve become a nation of hermits who stare at our phones. Work obligations was clearly the biggest obstacle but more for men than women. But the thing that really jumped out at me was that the biggest obstacle for women is anxiety and depression. More than work or family or anything else. That is terrible! Especially when you consider one path out of anxiety and depression for many people is to stop eating foods that spike blood sugar and cause inflammation and start a habit of regular exercise. It’s certainly not a cure-all but I’ve seen many people dramatically change their mood and outlook on life by doing those simple things.

New Year’s Food Resolutions

Healthy Food New Year's Resolutions
Oh look, something I can help with.

So here’s the food resolutions people chose. Biggest one is drinking more water and I’m a fan of that, especially if “more water” means less soda or other sweetened drinks which I think is the biggest culprit in most people’s weight loss plateaus. Also, removing sugar and processed foods from your diet is certainly a big deal. Eat foods that existed a 1000 years ago and don’t eat foods invented in the 20th century. (or 21st I guess.) It looks like more people are committing to Preparing their own foods. Yes! Don’t let clowns feed your family! Don’t get your food from drivethru window! Buy ingredients, prepare the meal, sit down and eat it, preferably with family at the same table. If you don’t have time, buy an instant pot and learn a few recipes (Here’s a great book I use.)

Something else that scored high is prepping meals in advance, that is something else I can help with! If you sign up for my email, I will send you a 7 day meal prep plan and then you will get 6 more over the next few weeks. This is totally free and just something I provide for people who are new to this way of eating. I am not a gourmet so these are stupid simple recipes that can be prepared in a few minutes. I’m not a fan of spending hours in the kitchen. You can do that here.

My New Year’s Resolutions

So what are your New Year’s Resolutions? I’ve talked about my big one a little in previous posts but I will be spending January celebrating World Carnivore Month and just eating meat, eggs, and maybe a little cheese. I’m actually looking forward to it a great deal and might start a day or 2 early. I’ve also gotten a squat rack for my backyard gym so once my new barbell comes in on the 4th I’m going to get back to my StrongLifts workouts with Kettlebells and Jump Ropes mixed in. My big goal for the year is to get back under 200 lbs but this time with a lot more muscle so I’m (hopefully) not as prone to weight rebound. I really want my waist to get down to half my height which would be about 35″ but I think I’ll be happy if I can get it within 4″ of that. It would be nice to have a waist smaller than 40″ because I don’t think that’s happened in my adult life.

So I’ll ask again. what are your goals for the coming year? Let me know in the comments below!

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Meal Prepping and The Ketogenic Diet

The Power of a Long-Term Ketogenic Diet

What is the biggest benefit of sticking to a low carb or ketogenic diet long term for weight loss? Let me throw a little math at you before I tell you what I think the answer to that question is.

I lost 200 lbs in about 3 years. So assuming that a pound of fat represents about 3500 calories, I lost 700,000 calories of energy in, let’s call it 1000 days to make the math easier. That means on average I ate 700 calories a day less than what my body needed to maintain my present weight.

Now I know that not all of that was strictly from the food as I was also doing a bit of exercise but nowhere near 700 calories per day. Google tells me that to burn 700 calories a day I would have to jump rope for an hour, jog for an hour, or ice skate for about 75 minutes. I ain’t doing none of that. I will jump rope every once in a while and 5 minutes is absolutely pushing it.

So that is a consistent calorie deficit of 700 calories a day, every day for years. Now this is where I think the most important power of LCHF comes into play. In all that time where I was doing various tweaks and adjustments to my diet and exercise like trying yoga, playing with Intermittent Fasting, and doing more kettlebell work, I was able to miss 700 calories a day from my diet and never be hungry.

That’s the answer to the question in my opinion. The real strength of an LCHF or Ketogenic Diet (and I’ve done both…and carnivore) is that you can remove calories from your diet with no hunger. Look, I like to think of myself as a guy with a moderate amount of will power that can stick to something long term. I’ve been married to the same woman for over 25 years, been writing on this blog for about 4 years, and have another blog I wrote at before this one for about 10 years. But let me be honest with you, if I had to be hungry every day for 3 years in order to lose weight, there is no way in Hades I would have ever stuck it out this long.

I had always thought a certain amount of suffering was necessary to lose weight. I remember years ago when I watched Fat, Sick and Nearly Dead and decided to just drink juice for like 6 weeks. I certainly lost weight but I was miserable the entire time. If I would have had to be hungry for years in order to lose weight, it just never would have happened. I would still be 400 lbs if I was still alive.

Having eaten this way for years, it is absolutely the lack of hunger that is the strength of this way of eating. Imagine losing weight without hunger! That is absolutely the power of keto.

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Wikipedia Declares War on Low Carb Diet Experts

Well this has been an interesting week in the Low Carb world. Over the last week, one particular Wikipedia editor has made it his mission to flag the biggest names in the low carb world for deletion from Wikipedia.

It all started about a week ago with the Wikipedia page for Dr Malcolm Kendrick, author of The Great Cholesterol Con, being deleted for “present[ing a] fringe theory, without giving weight to the mainstream view”

Quite the list of infractions!

That “fringe theory”? Why of course it is the idea that cholesterol isn’t the all-powerful cardiovascular boogie-man that clogs arteries and causes people to drop dead after too many steaks. How do we know that is specifically this theory that has gotten him into Wiki-trouble? The ever growing list of fellow co-conspirators that are also being kicked off the page.

Drs Andreas Eenfeldt and Aseem Molhotra were both marked for deletion but appear to have passed whatever checks they had to go through. Dr Uffe Ravnskov is still marked for deletion and it appears is still under review as well as the page for Fathead the Movie. (You can read Tom Naughton’s response to that here.) Perhaps the most surprising is the total deletion of Jimmy Moore, probably the leading voice in the low carb world with his massive library of past podcast episodes and internationally best selling low carb books.

Jimmy Moore reached out to Jimmy Wales to argue his case and got a very interesting answer back.

Mr Wales seemed to miss the part where multiple LCHFers were targeted for deletion all at once. (All by the same Wikipedia editor I might add. More on that in a minute) That is definitely a pattern describable by anyone with 2 working braincells. Also, “non-notable self-promoting podcaster”? Ok, I get that he doesn’t know who Jimmy Moore is but he is more than famous enough to merit a Wikipedia page. Look at what comes up in the Jimmy Moore Disambiguation page.

How is an author of works on George Gurdjieff or an author of Christian Ministry Literature more notable than a guy with hundreds of thousands of podcast listeners and millions of books sold worldwide? I mean surely he is more notable than the actor who performed in Coonskin or a furniture designer that died in 1726. I think assuming this deletion took place because of the ideas he espouses being “not in the mainstream” is more than merited.

As for the editor behind these changes, it appears to all come from the same person who originally went by the name Skeptic from Britain who has since changed his name to MatthewManchester1994 and then
. Having spent years on the internet I can say with some level of certainty that if we ever find out for sure who this guy is, he will almost certainly turn out to be a vegan. I know that’s a terrible thing to say with no evidence but if I get into an argument with a person online that turns out to be totally unhinged, it’s a vegan every single time.

So what does this mean for Low Carbers? I am reminded of the old quote “First the ignore you, then they laugh at you, then they fight you, then you win.” It appears we are at the stage where they are fighting us. That’s ok, game on!

As this story continues to develop, I will update this page with more information as needed. Also, Marika Sboros wrote a very interesting article on this here.

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12/19 Weightloss Wednesday: It’s the Most Wonderful Time of the Year

It’s time for Weightloss Wednesday!  As of this morning I am at 238.0 lbs which is about 2 lbs down from last week so I’m pretty happy.

My goal for December was to end up flat for the month at right around 240ish and so far so good.  I didn’t gain anything after Thanksgiving and nothing so far this month so I’m happy with how things are going.  I have definitely eaten more than usual but I’m balancing that with IF when I can and a lot more exercise.

I was sick a few weeks ago and just didn’t feel well enough to work out but now I’m back on with my kettlebell because it’s too cold and wet to do anything with the weights outside.  In fact I did a different leg workout than normal and almost couldn’t walk the next day.  It just feels nice to be able to have a some energy again.

Other things I’m enjoying:

TV: Season 2 of Making a Murderer

Podcast: The Drive by Peter Attia

Book: Keto Instant Pot (Even though I do not currently own an instant pot)

How are you doing?  Let me know in the comments!

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FREE Ketogenic Diet Meal Plans!

Just a Reminder that I have Ketogenic Diet Meal Plans available for free for anyone who subscribes to my email.  Just click here and fill out your email and I’ll send you a one week meal plan for free, then you will receive 6 more over the next few weeks.

These are simple recipes that anyone can make and include a shopping list for each week as well as instructions for how to prep all the recipes on one day and store them so they are ready to eat each day.  No more wondering what to serve your family!  Now you can have all your ketogenic meals prepped and ready to go every day of the week.

Signing up will also subscribe you to my email so every helpful, informative post that goes up on this blog will be emailed to you so you don’t miss a thing!

Again, to sign up, click here.

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The My Sugar Free Journey Podcast – Episode 109: Andy Schreiber

In this week’s My Sugar Free Journey Podcast, we are talking to Andy Schreiber of Pure Vitamin Club!

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Podcast Shownotes

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Assistance Animals in Grocery Stores


While regular pets may be not be allowed in grocery stores for reasons of hygiene, what about working animal, like police dogs and assistance animals? As you might guess, on-duty police dogs are permitted to enter grocery stores—just imagine if a K-9 team was rushing to catch a criminal and the officer had to stop and tie their dog up outside first!

The other notable exception is service animals. The most well-known kind of service animal is a guide dog (or seeing-eye dog), but other types of service animal include hearing dogs, seizure response dogs, diabetic alert dogs, and mobility assistance dogs. All these qualify as service animals, and they are all permitted access to public places under the Americans with Disabilities Act (ADA).

Business owners are allowed to ask only two questions of people with service dogs:

1) if the animal is a service animal, and

2) what task it performs, if that’s not immediately obvious.

Remember, not all service dogs wear special harnesses, so if you and your pet get turned away from a grocery store and you see someone else with an animal inside, try not to kick up a fuss, as it may well be a service animal.

For the hygiene-conscious, rest assured that both police dogs and service animals are highly trained, and are very unlikely to start putting their paws on the food or licking anything. These dogs have an important job to do, and they know it.

Service Animals, Emotional Support Animals… Which Are Allowed? And What’s the Difference?
Emotional support animals are in the news more and more recently, yet a lot of people remain confused about what they are exactly, and whether they count as service animals. The short answer is that while emotional support animals (also known as ESAs) and service animals both count as assistance animals, they are not the same, and are not treated the same in law.

Most importantly, the ADA does not cover ESAs, and as such, they are not permitted in grocery stores.

The big difference between the two comes down to training. While service animals go through years of specialist training in order to perform specific tasks for people with disabilities, ESAs do not require any sort of training. Instead of helping with a specific task, ESAs help their owners by providing love, affection, comfort, and support, helping them to overcome the symptoms of emotional or mental conditions like anxiety, PTSD, and depression.

While any pet can become an emotional support animal, you can’t just start calling your pet an ESA. An ESA must be prescribed by a licensed mental health professional who is treating you for a mental or emotional condition. This can be in person, or through a legitimate emotional support animal registration. They will do this by writing an ESA letter, which states that you have been diagnosed with a mental condition, and your ESA is a necessary part of your treatment.

Although ESAs are not covered by the ADA, they are covered by two other laws, which permit them to travel with their owners free of charge on commercial airlines, and to live with their owners in rented accommodation, even where other pets are prohibited.

What About Other Stores?   
The FDA guidelines also state that animals should not be permitted indoors at restaurants or other places that serve food (again, with the exception of service animals). Many cafes, bars, and restaurants get around this rule though by allowing customers to sit outdoors with their pets. Look for places with terraces, gardens, yards, or balconies, but always remember to ask before you sit down, and to keep al pets under control.

However, the good news for pet parents is that many other non-food stores are allowed to permit pets, though naturally the decision to do so rests with the owner or manager. While once upon a time it was only pet supply stores that allowed pets to come in, trends have changed and more and more stores allow well-behaved pets to come and shop with their parents.

Pet-Friendly Chains
Below is a by-no-means-exhaustive list of chain stores in America that are likely to allow pets. Be warned though, that not all branches of these chain stores are guaranteed to permit pets.

If your pet cannot wait outside or in the car, make sure to ring in advance and check whether pets are allowed. And if you’re told that your pet cannot come in, resist the urge to cause a scene. Far from making them more inclined to allow your pet to come in, the store is going to be even less likely to permit pets in the future.

Home Depot
Tractor Supply Co.
The Apple Store
Bass Pro Shops
Pottery Barn
LUSH cosmetics
TJ Maxx / Marshalls
Barnes and Noble
Restoration Hardware
Urban Outfitters
Free People
Foot Locker
Old Navy
Saks Fifth Avenue

Can Exercise Save You From a High Carb Diet?

There is a thought out there that says you can eat what ever you want as long as you do enough exercise to burn it off.  This idea is most prevalent among people who do “extreme” amounts of exercise, the carb up because that’s what they’ve been taught to do and then go exercise all that glucose off.

What I want to do here is not make a scientific argument against that with lots of papers but rather I just want to tell the story of people who should have been immune to poor health due to the amount of exercise they do.  If exercise leads to optimal health than we shouldn’t see athletes with lifestyle diseases but if I’m right and carbs cause disease regardless of how much exercise you do, we should see athletes with higher rates of cancer, Cardiovascular Disease, Diabetes and all the other diseases non-athletes get when they consume large amounts of carbs.

Mark Weir

Mark Weir is a competitive Cycler who once climbed over a million vertical feet in one year.  That is an insane number.  After experiencing chest pains he discovered he had a 99% blockage in his Left Anterior Descending artery, the so called “Widowmaker” artery complete blockage of which causes the deadliest type of heart attack.  It should be noted here that all his cholesterol and Trig numbers were well within the normal ranges, so how did he develop heart disease?

Unfortunately he blames it in one article on feeling like he could burn off anything he ate so he probably ate too much meat and cheese.  Combined with a genetic family history of heart disease, all that meat and cheese just clogged up his artery and all his exercise couldn’t save him.  If anything his cholesterol numbers should be telling him that the link between blood lipids and heart disease is tenuous at best.  CVD is an inflammatory disease and nothing inflames you more than a diet high in sugar, grains, and polyunsaturated fats.

I couldn’t find mention of what he eats on race day other than at one point he was sponsored by EAS Sports Nutrition but I’m reasonably sure he uses goos and gels like many other extreme athletes on race day and he does say he drank a lot of beer at one point.  The scariest part of the article for me is where he mentions he is going to eat more vegetables and “good fats” going forward.  I’m not sure what he thinks good fats are but if it’s a lot of PUFAs with a few avocados thrown in, he is headed in the wrong direction.  Hopefully he realizes it is the sugar and grains that cause the inflammation that led to his heart attack.

Vinnie Tortorich

Vinnie was an extreme cyclist who developed Leukemia.  (You can listen to me talk to him about it way back on the first episode of the podcast.)  We have know from Otto Warburg’s research that cancer uses sugar to grow and spread through out the body so a diet high in the sugary goos and gels extreme athletes usually eat would mean a cancer would spread quickly.  Vinnie credits going completely off carbs for him being relapse free for 11 years now when the average remission time is 5 years.

Prof Tim Noakes

Professor Tim Noakes has ran over 70 marathons and ultra-marathons and literally wrote the definitive book on running, The Lore of Running.  When that book was first published he advocated for a high carb diet to fuel the runner but as since famously said that you could tear everything he said about diet out of that book because he was wrong.  Prof Noakes developed Type 2 Diabetes and reversed it with a LCHF diet.

Bob Harper

Bob Harper was one of the trainers made famous on the hit show The Biggest Loser.  He had a heart attack and instead of taking a hard look at the emerging science behind carbs causing heart disease, he blames it on his bad genetics.  Remember, for most genetic diseases all genes do is load the gun for the disease.  Some kind of environmental or lifestyle factor is required to pull the trigger.  Just because you have a genetic marker for a particular disease does not mean you are destined to get that disease.

And to make matters worse, he has doubled down on his higher carb diet by producing his Super Carb Diet Book.  And while I am certainly a fan of any diet that has more whole foods in it, if those whole foods are grains, you aren’t doing yourself any favors.  Hopefully Bob figures out what his diet is doing to him before it is too late.

Conrad Anker

Conrad Anker is a famous mountain climber who had a heart attack at 20,000 feet on Everest in Nepal.  He had the same LAD blockage that Mark Weir had.  His food on a typical climb is “simpler things such as oatmeal with soy-based protein powder and dehydrated blueberries for breakfast, two energy bars during the day, and couscous at night with olive oil and pork fat. We have the same food day in day out.”  So grains and soy for breakfast, grains for lunch and grains for dinner.  The crazy thing is when they asked him why he had the heart attack he said “I never eat the fat off pork chops, but on this trip we were chewing on it.”  So he blames the fat for the heart attack. He even says he looks at red meat differently now.  Yikes!  It wasn’t the meat that gave you the heart attack Conrad!

As I come across new stories I’m just going to append them to the end of this article because I would like them to be all in one place.  Here’s the lesson, even the best athletes in the world can’t escape the damage a high sugar and grains diet does to you.  In other words, you can’t out run a bad diet.  The truly terrifying thing is how few people really know what a bad diet is!

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12/5 Weightloss Wednesday: Last Month of the Year!

It’s time for Weightloss Wednesday!  I am at 243.6 lbs which is up a bit from last week but still in the same 240ish range I’ve been at for weeks but I’m fine with that.  I said before Thanksgiving that my goal for the rest of the year was to not gain weight through the Holidays and so far, so good.  Thanksgiving didn’t trip me up at all and I’m thankful for that.

I caught the flu yesterday so I’ve been sick twice in the last month or so which is really rare.  I am almost never sick and to be sick twice is such a short time is messing with my head a bit.  Now I did have to work overnight for a week and that transition always messes with me a bit so I’m going to blame it on that.  I’m not sure though, there is a flu outbreak happening in my area so maybe I just caught a bug.

As for exercise, I have done a little but once I started feeling under the weather I stopped.  It’s been cold out so I’ve stayed in and mostly did Kettlebells and left the weight set outside alone.  Getting sweaty in the cold seemed like a great way to get sick.  The fact that I didn’t do it and still got sick is an irony not lost on me.

One other thing that is coming up is January is World Carnivore Month and I will be partaking in it.  It is a month where you eat no plants, just fatty meat.  The last time I did it, I ate bacon, eggs, ribeyes, hamburger meat and a pork roast.  I had some issues with it last time because my wife didn’t like that I was eating all the meat and leaving her with more veggies than meat so I’ll need to spend more time thinking about exactly what to buy for the house. I also had some really odd cravings for sweets while I was doing it last time and I’m curious to see if that happens again.  If you would like to join me, just let me know in the comments!

How did you do this week?  Let me know that in the comments below as well!

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How Long Do Ketogenic Diet Side Effects Last?

Getting started on an LCHF or Ketogenic diet can be a little challenging for most people that have spent a lifetime on crappy high carb foods.  It’s not uncommon to feel a little lethargic and start going through some serious carb withdrawals.  I remember sitting at my computer the first week of my new way of eating and desperately wanting to drive to the store and pick up a pint of Ben and Jerry’s.  Carb addiction is a real thing!

The good news is that most of the issues felt when starting a ketogenic diet are short lived.  The most common timeframe most of us see is the carb cravings peak at about day 3 and then slowly taper off (as long as you don’t cheat) over the next week or so.  You feel most of the benefits of fat adaption by the 6 week mark and see continued improvements for as long as six months.

The good news is that there are several things you can do to make the adaptation phase go a lot smoother.  I have gone into a lot more detail explaining how to fix the Keto Flu here but the most important thing you can do is to drink more water, eat more salt and eat fat to satiation.  Don’t worry about cutting calories, just be sure to not get hungry.  It will make dealing with cravings a lot easier if you aren’t also dealing with hunger.

Those of you that are reading this and more experience on this way of eating, how did you deal with the side effects?  Let me know in the comments below!

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