I am a U. S. Army Veteran Sgt., GI Bill College graduate, and a retired aerospace engineer.
I had a heart attack and died while riding my bicycle 10 miles from my home. A truck drive broke several of my ribs reviving me. Two weeks later, I woke up in a commercial hospital staring at a blue wall. I was then transferred to the VA hospital where I got a triple bypass heart surgery done. My VA primary care doctor failed to notice any symptoms previous to my heart attack.. My type 2 diabetes got worse. I got a fatty liver, fatty pancreas, and stage 3 kidney disease. He had me on 14 drugs many which were statins, and he told me to eat a high carbohydrate, low fat diet, with lots of vegetables, and very little salt. I decided to eliminate salt completely from my diet, because it was so bad for my health. This resulted in muscle spasms and vomiting. Then I got congestive heart failure. My neighbors took me to their hospital emergency. The hospital removed 20 pounds of water from my legs. My VA primary care continued the medications. I had brain fog so bad that someone thought I had alzheimer’s disease and took advantage of me. That is when I decided to take charge of my own health. I started searching the internet for answers. I found an 1863 weight loss diet by William Banting (LCHF). I finally put together a low carbohydrate/high fat diet of my own. I have since then transitioned to a ketogenic diet that resulted in me going through Sugar Addiction Withdrawal which gave me an itchy rash for 2 weeks. I am finally on a carnivore diet that I patterned after neurobiologist and clinical researcher, Dr. Zsófia Clemens recommendations. I am 4 pounds away from my high school football weight. I am walking, and lifting weighs again. In a recent appointment, Cardiology could not find anything wrong with me. This resulted in me giving 3 extemporaneous lectures. The last one included a professor from UCLA. I sent her a pdf file of my experiences and research. Meanwhile, I was able to convince my Primary Care to include a fasting insulin in my lab test. My Homeostatic model assessment for insulin resistance (HOMA-IR) is 0.50!
By the way, I am 81.
Best of regards, Larry
What do I eat in a day? Sgt. Roat, U. S. Army Veteran
GI Bill College graduate
What I eat is easy to describe. The difficult part is when I eat. The answer to that is “when the ghrelin hormone tells my hypothalamus I am hungry”. When we sleep we go into a state called autophagy (self-eating). This happens when we fast. Autophagy refers to a self-eating process in which our body digests damaged cells. It’s basically a cleaning out process that encourages the proliferation of new, healthy cells. Fasting also allows the body to burn off excess fat. Some people extend autophagy to 18 hours, and eat one meal a day in a 6 hour eating window. I recommend a 36 hour fast once a week, that will give your body enough time to produce sufficient β-hydroxybutyrate to fuel the brain, and clear up any cognitive issues.
What I try to achieve from my meals is low Insulin levels. To get to the diet that I am currently on. I eliminated all processed carbohydrates, sugars, fructose, no sweeteners -they cause Cephalic phase insulin release, starches, grains, fruit (exception -berries), and vegetable oils (exception -olive, coconut and avocado). That left animal fats, protein, and vegetable carbohydrates. I chose to eat one stick of unsalted butter (115 g), 106 grams of sardines in water, occasionally I eat 227 grams of 73/27 ground beef, and 5 very low carbohydrate vegetables (Spinach, Cauliflower, Broccoli, Brussels sprouts, and avocado-100 grams each), one day total serving size 500 grams (total net carbohydrates 14g). Eat the vegetables first, fat next, and then the protein last to lessen any insulin spikes. You can eat this in 3 or 2 meals a day. Walk for 10 minutes after every meal! When I fast, I take Potassium citrate, Magnesium L-Threonate, Sodium chloride, Iodine in colloidal suspension, and zinc picolinate. I only need one meal a day ( I reduce the vegetables to 1/3), when I eat the hamburger patty. It leaves me that satiated! I find that very interesting. Not just for the satiety, but also because I have sustainable energy through out the day. Perhaps I should get a DNA test from 23 and Me. Diets are not one size fits all. We are similar, but we are not all the same. I suspect that my body is designed to eat primarily meat and fats (a carnivore diet, or zero carbohydrate diet).
The diet above has allowed me to drop all of my medications, and return me to a pre-diabetic state.
My advise in changing over to Fat as your main source of energy, is to do it gradually. This is a major change! Do not shock your system. In 1863, William Banting wrote a booklet called Letter on Corpulence, Addressed to the Public the first weight loss diet to actually work. It was a low carbohydrate- moderate protein- high fat diet (LCHF). I might add that many family doctors are now offering a high fat/low carbohydrate diet as an alternative treatment for pre-diabetes.Addendum:
Atorvastatin causes liver damage. It also aggravates type 2 diabetes maladies. I can not find any root cause to the formation of Plaque. It appears to be a process. There is thinning of the glycocalyx after an arterial juncture where there is turbulence. In fact, there are a myriad of mechanisms going on here. Endothelial Progenitor Cells are floating in the blood, so the possibility for repair is there. The body is well designed to take care of it’s self, if we allow it to do so. The dichotomy is that your body is smarter than you are.
Vitamin K2 MK-7 with D3 has been suggested for arterial plaque removal. I have found no real evidence of this. However, taking vitamin D3 along with C is a good idea.
Fructose: Over-consumption of Fructose is the root cause of Insulin Resistance. The liver can safely process about 20 grams of fructose a day. 1 in 3 people have Fructose malabsorption, and 1 in 3 people have Type 2 Diabetes. Insulin does not recognize Fructose as a sugar. Fructose carriers (GLUT5) found in the cells of the small intestines transports fructose to GLUT2 and it transports fructose to the liver where it can be metabolized. If the body does not have enough carriers, fructose can build up in the large intestine and cause gut issues (nausea, bloating, abdominal pain, diarrhea, vomiting, and chronic fatigue). The liver converts fructose into fatty acids which are stored, and triglycerides which flood the blood stream. High triglycerides signals insulin resistance. Hereditary fructose intolerance is even more dire, because these people can die from consuming Fructose. Fructose can not be metabolized, because the body is missing the enzyme aldolase B. If Fructose is ingested, the enzymatic block at aldolase B causes an accumulation of fructose-1-phosphate. This repetitive phosphorylation depletes ATP. The results are hypoglycmia, liver damage and potential kidney failure.
Test for Fructose malabsorption/hereditary intolerance: Hydrogen Breath Test.
Test for Insulin Resistance: HOMA-IR (fasting insulin and fasting glucose), or 2-Hour Insulin Glucose Challenge Test.Industrial (vegetable) seed oils: Why would you want to ingest highly unstable polyunsaturated oils that cause oxidative stress? Use lard, real butter, tallow, olive, avocado, and coconut oil.
Diets that actually work
Fructose malabsorption: FODMAP diet (substitute glucose for fructose). This is not a weight loss diet!
Hereditary fructose intolerance:*Carnivore diet.
Type 2 diabetes and weight loss: *Low carbohydrate High fat (LCHF) diet, and *Ketogenic diet.
Extreme weight loss and excellent health: *Carnivore diet.
Autoimmune disease, and type 1 diabetes. I refer you to neurobiologist and clinical researcher, Dr Zsófia Clemens.: **Strict Carnivore diet.
Minerals: I take Potassium chloride, Magnesium L-Threonate, Sodium chloride, Iodine in colloidal suspension, and zinc picolinate, when I fast longer than 24 hours.
*These diets are more difficult, because the changes are more drastic. Processed foods are designed to be addictive, so you are going to go through an Addiction Withdrawal Period (3 to 10 days). I went through Sugar Addiction Withdrawal and got an itchy rash that lasted for 2 weeks. ** Strict Carnivore diet: No dairy. Water, salt, meat & organ meats, and fat. Fat to protein (meat) ratio 35 grams of Fat to every 100 grams of Meat.
+Note from Sgt. Roat: I am finally on a Carnivore diet that adheres to my personal body design. With a carnivore diet you eat fatty meat until you are full. For me that is one meal a day. There are no ratios or macros. I eat Calves Liver twice a week. I also had to eliminate all dairy. I take a supplement that contains freeze dried Beef Liver, Heart, Kidney, Pancreas, and Spleen. I supplement the minerals, when I fast for 24 hours. So what do I drink? Water, maginesium bicarbonate water, bone broth, organic coffee, and matcha green tea. Exercise is an important component of every diet. I walk at least 30 minutes every day. I also lift light weights at 8 to 10 reps per exercise at 3 sets each. Walk 10 minutes after every meal! This is from a randomized control study involving 3 groups of Type 2 Diabetic individuals and Metformin. Walking and Metformin got the same results. Save your money, and go for a walk!
I want to address this question before it comes up. “You are not a medical doctor, what are your qualifications?” The answer to that is, if someone does something successfully, by virtue of doing it they then become qualified. Everything that I have suggested here has been researched, and I do not need a medical degree to do research. Quite frankly, I didn’t do this much research, when I was in college. Yes, it’s true, I have a degree. It is a shame that I must bear.