The 3 Biggest Diet Mistakes (& They’re Not Food Choices) – Part 1

The 3 Biggest Diet Mistakes (& They’re Not Food Choices) – Part 1


For 30 years, well – over 30 years, I’ve
made a career of preventing the major causes of death and disability and diet
is, by far, the most important way to do that.
Now, given that perspective and background, you’re probably going to be
surprised to hear me say “Here the biggest mistakes” – I’m going to do a brief
series on the three most common diet mistakes. None of them have to do with
food choice. I know that sounds weird but let’s go a little bit further and what
you’ll see, why? Now, how did I come up with these again? My experience as a Doc,
I taught prevention at one of the world’s leading medical universities. I’ve got
experience with hundreds or actually thousands of patients and supervision of
hundreds and, again, even thousands of Docs. I can tell you for example that
internists know a lot of the stuff that we’re getting ready to talk about but in
the day to day drill of what they do, they tend to forget about it and they
tend to get focused more on the standards rather than what’s best for
prevention for every patient. ER Docs often don’t even know about it. Many
other Docs don’t know about it either.
Family practitioners are sort of halfway in between the two but let’s not even
worry about the Docs so much. Let’s talk about the diet’s. Let me go – let me start
by saying I’m not talking about plant-based. I know plant-based and (oh my
lord) there is so much heat, maybe more heat than light on this debate. This is a
book by a Jennifer Marshall on the plant-based diet and so I think a lot of
you would look at that and say “Oh, look at that tortilla shell, that’s got a lot
of grease” She could theoretically call that plant-based but that’s really bad
because that’s processed food. Well, maybe it’s
not even processed food. She’s saying here in her own title that it’s Whole
Foods but again this is not that. I don’t think this is the most common error with
a diet. Other folks would say “Ok, really it’s – carbs is a big, big issue and it’s
really stuff-only sugar. There’s a book called SOS stuff-on the sugar and
they’re focused on getting out the bad carbs, the simple carbs – low in fiber and
nutrients, white bread sugar, brown sugar, either brown or white fruit juices, white
rice muffins, candy cookies, pretzels sugary cereals – a big killer and replaced
that with whole-grain bread, brown rice, beans, nuts, seeds, oatmeal. I think
those are valid points but, as I said, I don’t think they’re the major cause – the
major dietary mistake that I tend to see. I don’t even think they hit the top
three and, again, this may sound weird. Let’s go – let’s go on and talk a little
bit about some things that I don’t think it is. There’s just, again, I’ll talk about
emotion, you’ve got a lot of Paleo folks out there who say “Paleo is the way to go”
and this book is 300 delicious Paleo diet recipes. I think Paleo has a lot to
go for it. Just like picking the right kind of carbs if you’re – if and when
you’re eating carbs but I don’t – I don’t think that it’s Paleo versus Non-Paleo.
That’s clearly not the most common error. Well then, there’s clean eating. Now,
I’ve studied what the people that came up with the term clean eating. I used to
know what it means but the reality is even when I knew what it meant, I didn’t
know what it meant. Clean eating – my grandma used to say “Well, a food is no longer clean if it touches the floor” Well, I don’t think that’s what
Emma Katie is talking about in this book and I
think that’s what the founders of the recent fad and focus on “clean
eating” meant either and I still don’t think those are the number one causes or
problems with diet. Then, there’s this thing about processed food and I think,
once we all get tired of having these debates about low-carb, high-fat vs
high-fat, low-carb now, vs high-carb low-fat and all of the macronutrient
debates and plant-based vs animal-based. People, quite often, will go back and then
they’ll make what I think is also a valid point – unprocessed foods. But, you
know what? I still would tell you – hmm I don’t think eating processed foods is
the major dietary problem I see out there. Same thing with this, you know this
– this book is about 75 of the best carbs, proteins, and fats. How to find them, again
as you see on this picture, it looks to be focused on unprocessed foods. Again, I
think – very laudable, very plausible, very important but nothing number one issue.
Ketosis. How does ketosis work? Again, you know – once you start getting into that
whole argument about how much carbs vs fat, you start getting into the
whole discussion of keto diet. The higher fat diet vs a higher carb diet. Again,
a lot to be said for that so I’ve spent a lot of time talking about what it’s
not. I will say this (Pardon the the bad image here. As you
know, I’m notorious for having bad images in my videos) This is the cover of
a book by Brad Bale and Amy Doneen. Why am i covering that at this point?
There’s is not a diet book. They don’t really talk that much about diets. They
talk about cardiovascular inflammation. And cardiovascular inflammation as the
major cause of heart attack and stroke. They also talk about insulin resistance
as, by far, the major cause of cardiovascular inflammation and I think
they’re right about that. In fact, I don’t think. I mean – look at the research. I know
it’s – they get really focused on cardiovascular inflammation. In fact, just
sort of mention insulin resistance. They cover it in a couple of areas but they
really – I’d love to see them emphasize insulin resistance more. What is insulin
resistance? Pre-diabetes. It’s the inability to manage sugar in a healthy
way. Now, wait a minute did I just take a big digression from diet – the best diet
into insulin resistance? Yes, I did. Now, why would I do that? Well, as I said, I
don’t think it’s dietary choices. I think it’s approaching your diet being
totally unaware that you have insulin resistance and so as you can see from
this headline, now, you can say “Well I’m a right coast person, not a left coast
person.” I’m not into – you know – those guys are cooks in LA and UCLA is located
there so they can’t be right. You’re right, this has been – this has gone through
journal judging. This is correct. Their estimate is 55% of Californian adults, 30
and older have pre-diabetes. Now, this is not new research. This actually came out
in 2016. John’s already done a video on this actual – this article. Unfortunately,
people just aren’t getting it. They’re not looking. We’ve had like 200 views on
that video. It’s frustrating that people are not listening. Pre-diabetes is higher
among adults of color – Pacific Islanders, American Indians, African Americans.
Higher rates of pre-diabetes, but why – why talk about it and look at images? Why don’t we just look at the actual numbers that they saw in this
UCLA study. Okay, 18 to 39, a third or more depending on
your ethnic group had insulin resistance and a third overall for the
state of California. How about 40 and above? 49%. So these are pre diabetes
rates. How about 55 – 69? 60% and then it goes back down,
maybe a percentage. Maybe that’s not significant. 70 and above – now, what’s
interesting about these numbers is this – they were developed looking only at
hemoglobin a1c and fasting glucose. Again, let’s go back and let me
re-emphasize why I made that right turn and started talking about insulin resistance. I have patient after patient come to me
and say “I don’t know what’s causing my plaque”, “I don’t know what’s causing my
heart attack and stroke risk” and you’ve seen this. John shared this on his videos
a couple of times when – a Jon Lorscheider As much as he knows about heart
attack and stroke risk, I remember the first – the first time he and I met, I
went there, started asking about and he said, with a lot of confidence, “Well, you
can look at sugar problems, diabetes, pre-diabetes, but I don’t have it. We
check it every year. My Docs have looked at it every year and I’ve encouraged
them to do so I know that’s a major cause but I don’t have it and I said “Okay, but
would you humor me, and maybe get a couple of tests?” and he agreed. Well, the
first thing we did was something that again, Brad Bell and Amy Doneen recommend – a GTT Glucose Tolerance Test. That’s where you
go NPO or nothing by mouth, you fast for at least eight hours, then you take a
glucose challenge. You get your blood sugar before, then at thirty minutes, one
hour, and two hours after taking the glucose and why would they recommend
that? because this number is conservative compared to what you see with OGTT. in
other words, if you actually do the test where you challenge people with glucose,
you’ll see that these numbers are actually low. But, here’s the other thing,
those numbers are actually low, as well. If you look at fasting glucose, I mean
fasting insulin, you’ll see that even the OGTT numbers are low. This is
a book called “The Diabetes Epidemic In You, Should Everyone be Tested? Absolutely
Not – only those concerned about their future” this was by Joseph Kraft. He
was a pathologist that wrote this book and, you know, you can argue with his
style of writing but you can’t really argue that much with his results. They
saw levels 75-80 % or more depending on the age group of insulin resistance. Now
is that – actually, I have heard people argue with the results and the test
itself. John, again, shared in one of his videos that he went back and took this
Kraft insulin study – insulin survey to his doc and his doc said “Well, those
are geared to fail” Well, here’s the thing I guess you could say that but here’s
what we found with John’s and, again, he shared it before. OGTT was actually
normal for John but as he – as we did the the Kraft and survey, there’s a similar one called Hayashi H-A-Y-A-S-H-I and that showed that he had what’s often called a pattern three or four with Kraft or Hayashi and
that is – you peak on your glucose numbers after the second hour, and sure enough as
John said he got way over 200 plus to 300 and maybe 300 in hours 2, 3 or 4, so what does that mean? Well, that means that whenever John was getting over a certain amount of carbs in his diet – not just
from the time he had the test, but in his diet on a regular basis, he was going up
to weigh over 200 for his blood sugar and staying there for hours. In fact, the
pattern 3 and 4 appears to be people that missed that first phase of
release of stored insulin and are waiting for their pancreas to make
insulin de novo that’s – (if you don’t get that, don’t worry about that, just worry
about this issue) The vast majority of people that come to see me, their major
dietary problem is they don’t know that they have insulin resistance,
pre-diabetes, or even full-blown diabetes. So, therefore, that knowledge makes all
the difference in the world. Again, as you’ve seen through a couple of John’s
videos, you’ve seen through my videos – Once you know that your blood sugars
are going up to damaging levels after you eat, it gives you a whole different
perspective. A whole different framework for – this is how I’m eating and this is
what I should do. Now, there are other ways to check for insulin resistance and
check for this problem. One of them, for example is fasting insulin vs
hemoglobin a1c. Are we getting it right? This is from a
CM E-type journal called Clinical Advisor. The reality is, there is a major
place for getting fasting insulin levels. You could get that but, again, with the
Kraft insulin survey, you get a fasting insulin level and you get insulin levels
after your glucose challenge so – Diabetes Care, this is – I mentioned a
fellow named Hayashi Tomoshige Tomoshige Hayashi, his name is also
put together with Doctor Kraft’s, in terms of looking at OGTT patterns – oral
glucose tolerance patterns, and predicting the risk of type 2 diabetes.
So, again this – it started off in terms of maybe being very simple, very non-clinical but, as usual, I got fairly clinical at the end and, here’s the issue –
it’s not which diet you take, it’s not Paleo vs Clean vs Plant vs Animal. It’s not knowing that you’re not metabolizing one of the top 3 or one
of the 3 macronutrients and, in fact, knowing that one of those macronutrients –
carbohydrates is causing damage to the intima lining of your artery. It’s not
knowing that that is by far, in my mind, the major error that folks are making in
their diet. I’ve just gotten through one. I’m going to be covering two other major
errors in diets, but we’ll do that in parts 2 and 3. Thank you for your
interest.