Dr. Stephen Phinney - 'Optimising Weight and Health with an LCHF Diet' - Part 2

[@Laniemg]

Dr. Phinney finally made me see the light about salt and minerals. I was definitely not eating enough. I was getting lightheaded and felt terrible. I increased my salt and in just 2 days I feel amazing.

[@lorettadillon-ham1574]

Still relevant to listen again all these years later.

[@andandocomjesusporcarol973]

True 😍

[@Trinii1]

I recently started LCHF/Keto diet and am loving it. Of all the research and videos I have been absorbing lately, Dr. Phinney has been the best at explaining/clarifying this WOL for me. The fog has lifted, literally. Thank you so very much for presenting these videos.

[@danielpincus221]

Around 12:46, he describes how a body in ketosis has much less oxidative stress, and, therefore, does not need nearly as much Vitamin C as we think. Those British sailors likely had a very starchy diet and thus had scurvy...

[@bigbenhebdomadarius6252]

Nothing but salt beef and hardtack, plus the daily ration of rum, once they'd been to sea for any length of time.

[@sandymorrison1400]

I live where there is a LOT of pollen, and I cough because of this. I've discovered that a little bit of salt on my tongue stops the coughing almost immediately.

[@andandocomjesusporcarol973]

Good to know 😍

[@DFONE571]

Thank you very much for these videos. This is very invaluable information. I'll surely purchase the books.

[@carmenstine3916]

These videos are amazingly informative for someone just starting a ketogenic diet! Thank you for taking the time to do this! Invaluable info!

[@grantfrith9589]

Hi Carmen. I know this comment is many years old but I'm new to this and would love to here the opinion of someone who has been Keto for a long time. Are you still as positive about this lifestyle?

[@Jefferdaughter]

Pine needle tea is a tasty way to get enough Vit C. Use hot water, not boiling, to steep freshly plucked needles. Don't use needles from trees or branches that may have been sprayed, or from near busy highways. And be sure to strain out the needles before serving; a kitchen sieve works well.Any variety of pine will do, though we usually use Eastern white pine- Pinus strobus. As I recall, the needles of other conifers can be substituted, but check that out for yourself before trying it.We sometimes add a few fresh cranberries to vary the flavor, but this tea does not need any sweetener (especially if you have not been eating packaged foods with added sugars, starchy foods, or sweets).Perfect around the holidays. Children enjoy making and drinking pine needle tea, too.

[@seaweedhero1707]

8:55 Magnesium Chloride & Calcium Chloride Together? In Equal Amounts?

[@hektor6766]

North American native ultra-distance runners would usually carry a dried bison heart with them to snack on while they ran.

[@internationalsmiles]

Most informative, true and scientific.

[@toni4729]

When was the last time you saw a marrow spoon for sale? You can buy them for sale as antiques, they're very expensive. People knew marrow was good for them in those days, back in the days when cutlery was made of silver.

[@pandy1581]

Is it nutritioanallly beneficial to blend and eat the bones that have started disintegrating through stewing them for two days!

[@BritGirlJay]

Vit C is present is huge amounts in liver (more than is present in most fruit) - probably why our ancestors didn't need fruits so often.

[@azza3144a]

Not quite true.. liver contains vit c yes, but citrus in copious amounts. The main difference being that it hasn't gotta compete with fructose for uptake. So in eating liver youll absorb more vit c than orange juice 👌

[@Jefferdaughter]

'There's not enough bone marrow to go around/' Most of it is not even used for food. On beef cattle, the long bones of the legs contain the most marrow, and they are not used for human food - unless you can find a small farmer in your area who understands the value of these bones AND that farmer can find a processor that is willing to save those, and not just toss them in the pile for the renderers to pick up. Edit: Just found marrow bones in a supermarket for the first time ever. Not as elemental as the whole hogs heads that used to be sold in the grocery store in the South, but a big step toward making better use of the beef animal, and improving access to marrow for those who rely on supermarkets for their food. After eating the marrow, broth can be made with the bones and some meat scraps, preferably with connective tissue for the collegen. The other option is to buy a whole or share of a live beef animal, and have it custom processed, IF you can find a processor in your area that is willing to save those bones for you. In spite of the 'custom' designation, many of these processors are restrained by State laws, which have b4ecome much more restrictive in recent years. All have more work than they can keep up with, and many just process all the animals the same way - giving their customers choices only on things like how thick you want your steaks cut, or whether you want 1 or 3 lbs of hamburger per package. If you decide to try buying beef on the hoof, it gives you the chance to see how the animal was raised, and find out what it ate. 100% 'grassfed' and grass FINISHED is best. You don't want beef that was not finished, aka 'fattened'. Livestock competitions were once commonly called 'fat stock shows'. Beef raised on pasture and finished on pasture with some grain is second best- but it will have much lower Omega 3 content, though still much higher than commodity feedlot beef sold in grocery stores. Ask the butcher to save the long bones for you, and slice them into manageable lengths. Also ask them not to trim too much fat off the rest of your meat- the roasts, steaks, stew meat, etc. And request your hamburger have *at least* 30% fat. Not only is this better for the keto lifestyle - from a well-raised and finished beef animal, it is DELICIOUS!

[@Jefferdaughter]

Wildlife populations, mostly herbivores, have reportedly decreased overall by about 60% in the last 40 years, primarily due to habitat destruction and fragmentation of habitats, restricting their movement. For some species, over-harvesting or poaching for valuable parts like elephant tusks and rhino horns, while wasting the rest of the animal, is also a big problem. Cows or giraffes, their digestive systems work the same. Livestock numbers have not increased by 60% in the past 40 year, so we can stop blaming the cows. Nature does not care if we call an animal domestic or wild - animals are integral parts of every ecosystem, and without them or analogs (cattle filling the role of bison and elk, for instance) those ecosystems will crash. Or, should I say, continue to crash.

[@Jefferdaughter]

There are vitamins in meats, including the skeletal muscle, and is even higher in organ meat like liver. Yes, even Vit C. Sorry, I can't find the reference at the moment... Humans have the gene(s) for making Vit C, as other mammals do, but the geneticists are puzzled about how or why these genes are 'turned off'. Could it be like the genes for inflammation, which appear to be down-regulated by the ketone bodies generated through a well-formulated ketogenic diet? Of course, since ketone bodies 'burn cleaner', generating less damage than when we are burning carbs, apparently we do not need as many anti-oxidents when eating a low carb, or very low carb diet. Vit C is also available in unprocessed milk.

[@carrollhoagland1053]

Correct, color indicates metal ions ... just eliminate carbs (hard to do but can get to less than 50 g net per day, fairly easy) and eat good fats. adds flavor and eliminates hunger as carbs are empty calories ... humans run better on fats/ketones without all the ROS damage. 70 Going On 100

[@EsmeeElisabeta]

Thank you for posting these.

[@girishji]

What is Dr Pinney's recommendation for people with genetic predisposition for high LDL? Keto diet raises LDL (mine is 150, recommended is below 99).

[@garzascreek]

See part one where he talks about his LDL/HDL amounts. His point was that it was the HDL amount that was important.

[@bigbenhebdomadarius6252]

High HDL/low triglycerides are considered reliable indicators of a healthy heart, regardless of LDL; low HDL/high triglycerides would indicate heart trouble. Apparently it's now been shown that the only LDL number we need to worry about is the VLDL--very low-density lipoprotein.

[@Jefferdaughter]

@@bigbenhebdomadarius6252 - That's the word.... Others say the only indicator that really matters is the amount of calcium deposited in the arteries, particularly around the heart. See Ivor Cummins presentations on heart disease, cholesterol, and how to really tell what your risk is for heart disease - and what to do about it.

[@ellenorbjornsdottir1166]

150 mg/dl LDL is low, not high. Over 250 is high (and associated with better outcomes)

[@Jefferdaughter]

On magnesium in grain - Is this bioavailable? Or is it locked up in oxalates, like the calcium oxalates in spinach, and many other plants (almonds, pine nuts, Swiss chard, etc. Rhubarb leaves are especially high, which is why they are not eaten. The oxalic acid gives the rhubarb stems the tangy taste, like wood sorrel ('sweet grass', etc). But oxalic acid binds to minerals, including magnesium, but seems to prefer calcium - making these minerals unavailable to human digestion. Grains do contain oxalates, which leads me to wonder how much magnesium was available from them, even in 'whole grain' form. BTW, most 'whole grain' food products sold are not. As long as they start with whole grain, apparently they can call their end product 'whole grain'. That's like saying when you buy a steak you are getting the whole steer!

[@Jefferdaughter]

For those who are interested in learning more about oxalates: Sally K Norton 'Lost Seasonality and the Overconsumption of Plants - Risking Oxalate Toxicity' kzbin.info/www/bejne/n2iko6B_jqx7ZtU

[@grantfalck55]

Inuit people ate the contents of caribou stomachs (lichens and other plant material) and often ate dried meat mixed with green shoots and berries which were abundant in summer.

[@Jefferdaughter]

Phinney did not make up the info he shares. It is, as he states, from historical sources. The people who lived on the Arctic Sea apparently had less access to berries than those who lived in the southern part of what is now Alaska, which are pretty low in sugar anyway - ever try cranberries or ligonberries without added sweetener? Even 'abundant' berries add up to very little in mass or calories compared to a chunk of caribou, or seal blubber, etc.

[@jimbeaver27]

the point is though that they survived a long and cold winter with zero veg matter or berries

[@xpektayshun]

Transdermal Magnesium is the best way to absorb and utilise Magnesium

[@Jefferdaughter]

Including soaks or baths with Epsom salts, aka magnesium sulfate.

[@robertkacala]

how much protein w need to build the muscles with keto diet ?

[@michaelfloden3488]

do not go above 1g per pound of lean body mass on a keto diet. i've been at .8g per pound of lean body mass and have seen gains in the gym. visit ketogains on reddit www.reddit.com/r/ketogains/ or the keto gains website ketogains.com for macro calculators and more.

[@jimbeaver27]

@@michaelfloden3488 mixing Imperial and Metric sounds silly, time to convert lbs to kgs

[@carrollhoagland1053]

Thanks Dr. Phinney big fan ... also of Dr. Volek, Westman, Seyfried, Noakes, Fettke ... et al. Having a lot of success with this lifestyle ... and of course it "Dumb-Founds" the doctors, plus they will not listen if you tell them ... so fighting the push back as I sure you are ... 70 Going On 100 ... the Centenarian Diet.

[@christopherellis2663]

21:48 is this man carbohydrated? It is such an out of date theme.

[@wayne4768]

I thought it was 1 to 1.5 gms protein per day per kg of body weight. For me it is like a 100 gms of protein per day and that is just a bit more than 3 oz. Stephen keeps talking about protein in much larger amounts unless there is something I don't know...can anyone help me with that?

[@Kavetrol]

Paleo Bill Don't worry about counting grams of protein. The best solution is to stay away from lean protein. Always eat them with lots of fat and you won't have to worry about overdoing them.

[@danielguas]

Paleo Bill What he says is that 1 oz (28 gr)of beef, chicken, nuts, etc has 7 gr of proteins. So it's about 25% och the total weight in proteins: eg. 100 grams of beef-->25 gr protein. So 100 grams of proteins is gonna be around 400 gr meat.

[@wayne4768]

ok, thanks. I was eating protein a bit wrong then. I looked it up and you are right.

[@Jefferdaughter]

Phinney also says that many people have gotten the protein part of 'a well-formulated ketogenic diet' wrong, and think it is supposed to be low protein. Moderate protein is what he and Volek recommend, based on their original research.

[@Daemigrant]

Earlier civilizations ate both fruits ans vegetables from nature, they had 100's of different edible plants

[@Jefferdaughter]

Gorillas eat lots of edible plants, too and they are primates, like humans. They have huge bellies with a large cecum to ferment all that plant matter. Humans don't have a cecum, just a tiny appendix. Most plant matter is so indigestible that even animals have a hard time gettin nutrition from it. It's actually the microbes inside them that do the jog. Gorillas, like essentially all true herbivores, have to eat their food twice, so it is broken down enough so the microbes in their guts can digest it, and the gorilla can then absorb the nutrients. Ruminants (deer, cattle, sheep, buffalo, elk, etc) do this by regurgitating the food they have eaten back into their mouths, chewing it again, and re-swallowing it. Other animals, like rabbits, eat the food that has already been through their digestive systems. Gorillas, which are much more like humans, do this too. It's called coprophagy. Recently, the other large primate species were re-classified as omnivores, because they hunt and eat meat, as well as eating plants - but the meat (a combination of protein and fat) provides much of the nutrition they actually digest. Meat is much more nutrient dense than plants, containing not just more calories per a given volume, but more nutrients. Including vitamins, yes even Vit C. The government lists on what nutrients are in which foods are not very accurate. In the case of Vit C in meat, they did not even test it; the documentation shows that they just assumed it was zero. Our tax dollars at work, folks!

[@Jefferdaughter]

You may enjoy Dr. Barry Groves 'What We Are Designed to Eat' kzbin.info/www/bejne/jmPUlayBrbpjj7c You may enjoy going outside wherever you live and seeing how many vegetables and fruits you can find. Then, just for fun, see if you can find enough to live on. :-)

[@armadillotoe]

That would depend on where those earlier civilization were located.

[@niceadz6164]

I watch both the low carb and low fat community speaches... hands down Low carb always back up their claims with Science whereas low fat community use epidemiology which have hundreds of other factors not taken into consideration at all. Low carb all the way!

[@seaweedhero1707]

16:09 Protein!

[@Chimonger1]

Not thrilled that he promotes supplements like Slow-Mag...those are packed with ingredients that don't belong in the body; some of which [like crosscarmelose or hypermellose, etc. ] I suspect of potentially blocking absorption of some supplements . Wish he would talk about vegan ketogenic. Because, while eating a Keto diet can be healing, it's a 'costly' diet: fat calories are costly; animal-source calories are already causing a large part of global warming.....now, extrapolate eating ketogenic, to more than seven billion people on the planet!? Doesn't seem scalable or practical. *_Bone broth directions_*: Put bones from meat you ate, in bag in freezer, until you have enough to make the broth. When enough, put in cookpot and cover with water. [if you have a pressure cooker, it takes a bit less time]. Bring to boil, then reduce to simmer. Simmer, with lid on pan, for 12 to 24 hours; it takes at least that long, for bones to soften to the point of them disintegrating. Check progress during cook time, to keep water level up to cover bones. Once done, can either strain out the solids, saving broth, or, blenderize solids with broth. The broth can be further flavored by adding in various veggies after bones are cooked and ready to can; cook veggies until half-cooked, if canning it, or soft-cooked if keeping it in fridge ready to use. Adjust saltiness by adding pink Himalayan salt. Broth ways can-up well, if you are able. That said: I have no idea whether that way of cooking bones for broth destroys SE [spongiform encephalitis]. There's there's some suspicion that various forms infect many species; but it doesn't cross-species without help...like eating the central nervous system parts. As far as known, there's no way to kill that type of germ. BUT...Since SE and bone broth have been around so long [thousands of years?], I wonder if slow cooking for so many hours, _might_ kill off those germs? Because I think scientists only tried normal cooking, not this, when trying to find ways to kill it.

[@roywalker7512]

Winter Star, you are worried about some ingredients in slow mag POTENTIALLY blocking absorption of certain supplements. Why are you taking supplements? You are talking about low carb vegan. All plant foods have nutrient blockers, especially grains and pulses. Do some research, instead of fretting over an unproven maybe. 80% of all animals on earth are insects, we in the west don't eat them. We should, easy to farm, and we can sell the cabbage they don't eat. Also their nutritional quality is easily influenced by what they are fed. No animal needs to be killed for fat, butter, cheese, eggs are all good animal fats, and what is wrong with olive and avocado oils. Flax seed, hemp seed, chia seed, are all great high fat sources. Look at what is possible instead of the negative. A high fat diet will change the chemistry in your brain to a more positive outlook. Take the plunge. You can do it. Don't let the false fat is bad for you paradigm hold you back.

[@Jefferdaughter]

Actually, animal, including herbivores, are essential parts of every ecosystem on Earth. With wildlife numbers reportedly down overall by about 60% in the past 40 years, and livestock numbers have increased very little during that time if at all, we can stop blaming the cows. After all, the digestive systems of deer, caribou, moose, elk, pronghorn, Dall sheep, mountain goats, bighorn sheep, and bison* are the same as domestic sheep and cattle. Elk used to be so abundant on the Eastern seaboard that towns were named after them. Places in VIRGINIA were named for the bison once abundant there. Caribou were once plentiful in eastern Canada... Ecologically speaking, a wink of an eye ago. Animal fat is not expensive. It is essential to the functioning of the ecosystems of the planet that support all life on Earth. These numbers are a fraction of what the worldwide numbers of wild herbivores were prior to the Industrial Revolution. Logic then dictates that livestock cannot be the cause of global warming. Especially since the microbe in the soil in pastures digest methane. Additionally, healthy grasslands including pastures sequester massive amounts of carbon from the atmosphere, and they do it ar more rapidly than trees can. (Savory, wildlife biologist; Ingham, PhD, soil micobiologist, etc) Methane, aka natural gas, is produced by humans when they eat plant matter they cannot properly digest, including legumes and fiber. Actually, it is produced by anaerobic microbe in their guts. Carpeting and pavement does not absorb the methane as pastures do. Sewage, natural wetlands, and rice paddies are other major source of methane. A mobile lab from the NOAA could not find methane in the presence of cattle in Colorado, but found significant amounts leaking from natural gas and oil well, and from pipelines in towns and cities. *And giraffe, the many species of antelope, reindeer, European bison, camels, llamas, guanaco, vicuna, alpacas, chamois, a number of species of goats and sheep found in Europe and Asia, Cape and water buffalo, yaks... like cattle and sheep, these are all ruminants. Habitat destruction is the number one factor behind the missing billions of herbivores. Intentional elimination has taken many- like the bison in North America, where millions were shot and left to rot. This was done to subdue 'the free-est people on earth', and to make it easier to 'conquer' the land. In South America, the European settlers nearly wiped out the alpaca, vicuna, and guanaco- to 'make room' for their supposedly superior animals. Later it was found that the European animals did not survive at the higher elevations. I could go on, but you get the point. The claim that livestock is harmful to the planet is propaganda from the industrial crop agriculture companies - mostly chemical corporations, and the fossil fuel corporations- with a lot of overlap between the two. Crop agriculture is responsible for millions of tons of toxic chemical being sprayed on the soil, plants, and OUR FOOD year after year after... Crop agriculture in the USA produced more tons of topsoil lost than crops produced! Crop agriculture takes massive amount of carbon which was sequestered into the soil by the system of plants, herbivores and the Soil Food Web - which BUILDS topsoil and soil carbon - and puts it back into the atmosphere through plowing and tillage. Cattle, sheep, goats, alpaca, llamas, reindeer, camels, geese, etc do not need grains or seeds to thrive. Yet when pastureland and crop ground are rotated, crops can be grown without any synthetic chemicals or fertilizers. Better yet, crops can be seeded into well-managed pastures (on suitable land). Colin Sie in AU has been getting a good grain yield in his sheep pastures with NO added anything. (KZbin has videos.) The sheep are the key. Peter Ballestedt, PhD 'Health without Guilt' kzbin.info/www/bejne/d4vGfoSfjbyUpZY

[@Jefferdaughter]

Fat trimmings from beef and lamb are available very cheaply at most supermarkets and butcher shops. Some places even give it away. It is not usually 'grassfed' , but it could easily be - if the huge multi-national chemical companies did not work so hard to push industrial style agriculture, CAFOs and feedlots. Even so, all sheep and beef in the USA are born and raise on pasture. Their lifetime intake is over 80% pasture and forages from perennials, like hay.

[@Jefferdaughter]

Would you be surprised to learn that we may not have been told the whole truth about bovine spongiform encephalopathy? Nerve agents developed for chemical warfare were among the war machines and chemicals 'repurposed' for uses as pesticides for use in agriculture, including use on livestock. It was known that these nerve agents would cause the same symptoms and brain change seen in 'mad cow'. These chemicals interfere with the metals in the body, which can result in mal-folded proteins, with similar issues seen in areas with high manganese and low copper levels in the soil, or in the water as is found downstream from many mines, which affect wildlife, and also human. Logic would tell us that a know nerve agent should never be poured on the skin of an animal, along the topline, millimeters from the spinal cord, from the base of the skull to the tailhead, right? Yet that is how the organophosphate pesticides are supposed to be applied, according to the chemical/drug companies that produce them. They are not needed; there are ecologically sound ways to control pests: rotating pastures, mixed species grazing, fly predators, poultry on pastures, encouraging insect-eating songbirds, etc. lifeonanalienplanet.wordpress.com/2018/07/10/the-bse-saga-poisoning-by-government-proclamation-what-else-has-it-done-to-us/ www.gene.ch/gentech/2001/Oct/msg00106.html