Resources:
I have found quite a few resources that do seem to make logical and scientific sense of things, and at the same time don’t totally bore you to sleep. Just a few right? You will see that I prefer to use a variety of different sources of information. I have some that I may follow more closely, but I am always looking for more good ones. They don’t always agree on everything, but it’s a better way to get a broader view of the relevant topics. Specialists always think their area of study is the key to every problem, but more likely it’s one of many important aspects that we need to keep in mind.
As far as the books go, I would read Gary Taubes’ book first, and then read Dr. Fung’s. It’s an easier read, and he does a great job of illustrating some key concepts that are useful as background knowledge.
1) Books and articles by Gary Taubes:
Gary Taubes is an investigative journalist who has been featured in the New York Times, Science magazine, etc. – this first book is basically a historical perspective on nutrition beliefs, their effectiveness, and a major push for what he believes is the key to the whole issue. He has a background in physics and engineering before he went on to become a journalist.
Gary’s book is a pretty easy read, and is great for understanding why we need to take a second look at a lot of this stuff, while Dr. Attia’s blog listed below has a lot of great info and goes way into details on a number of topics.
Book – “Why we get fat and what to do about it”
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/
O si prefiere leerlo en Español, está disponible traducido, pero solo en version electronica:
https://www.amazon.com/engordamos-hacer-respecto-DIETA-Spanish-ebook/dp/B0171Q5XXE/
Book – “Good Calories, Bad Calories” – a great book, but it does start off a little slow. After the first 80 or so pages it gets a lot more interesting and has a lot of good info. A lot about the scientific research progression and evidence, underlying biological processes, and the policy and guidelines that often didn’t reflect what the best science seemed to indicate.
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/
http://garytaubes.com/
http://garytaubes.com/works/
2) Books by Dr. Jason Fung:
Book – The Obesity Code: Unlocking the Secrets of Weight Loss
https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258 (English)
https://www.amazon.com/c%C3%B3digo-obesidad-Spanish-Jason-Fung/dp/8417030050 (Español)
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting:
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ (English)
https://www.amazon.com/guia-completa-del-ayuno-Spanish/dp/8441438269/ (Español)
The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally:
https://www.amazon.com/Diabetes-Code-Prevent-Reverse-Naturally/dp/1771642653/
A lot of good info on his blog: His books are basically a more organized version of his blog, though the blog has many topics not covered in his books, and some go into more detail in the blog.
https://idmprogram.com/my-journey/
https://idmprogram.com/blog/
https://idmprogram.com/?s=T2D Type 2 diabetes series links – scroll down and load more posts if you want to get to part 1
https://idmprogram.com/carbohydrate-insulin-hypothesis-wrong-hormonal-obesity-vi/
https://idmprogram.com/vitamins-and-calcium/
https://idmprogram.com/corruption-academic-medicine/
https://idmprogram.com/fed-fasted-state/
https://idmprogram.com/insulin-toxicity-t2d-37/
https://idmprogram.com/perils-snacking-hormonal-obesity-xiii/
https://idmprogram.com/fatty-liver-t2d-25/
https://idmprogram.com/historic-perspective-obesity-hormonal-obesity-1/ (the whole 20-something part series)
A few fasting topics and concerns:
https://idmprogram.com/1-rule-fasting/
https://idmprogram.com/the-ancient-secret-of-weight-loss-fasting-part-8/
https://idmprogram.com/longer-fasting-regimens-part-7/
https://idmprogram.com/tag/fasting/
https://idmprogram.com/refeeding-syndromes-fasting-20/
3) Dr. Peter Attia’s blog
– intro to concept and other common issues. Great source of info, some of the more advanced topics can be very technical as parts are meant more for educating other doctors, but still worth the read. NOTE: There is no advertising or product endorsement on the entire website, so no one is benefiting from you clicking these links except you. Peter is also big into athletic training and is a workout junkie, so if that’s your thing, you can also find info about pros and cons of this type of diet/lifestyle in relation to that.
(Note: Dr Attia has recently migrated his blog (actually not that recently anymore, but I guess I will clean this up someday) – now https://peterattiamd.com/, and in the process some of these links are currently offline, but I would suspect they will be updated eventually.)
https://peterattiamd.com/how-to-make-a-fat-cell-less-not-thin-the-lessons-of-fat-flux/
https://peterattiamd.com/ketosis-advantaged-or-misunderstood-state-part-i/
http://eatingacademy.com/why-i-decided-to-lose-weight
http://eatingacademy.com/how-i-lost-weight
http://eatingacademy.com/how-low-carb-diet-reduced-my-risk-of-heart-disease
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance
http://eatingacademy.com/nutrition/the-fat-trap-nyt-magazine-article-thoughts-and-comments
http://eatingacademy.com/nutrition/the-great-medical-disconnect
https://peterattiamd.com/you-are-not-what-you-eat/
http://eatingacademy.com/nutrition/revisit-the-causality-of-obesity
http://eatingacademy.com/nutrition/do-calories-matter
http://eatingacademy.com/nutrition/is-ketosis-dangerous
http://eatingacademy.com/tag/nutritional-ketosis
http://eatingacademy.com/nutrition/what-is-cholesterol
https://peterattiamd.com/heart-disease-begin-tell-us-prevention/
https://peterattiamd.com/podcast/ – Newly rolled out podcast
https://peterattiamd.com/domdagostino/
https://peterattiamd.com/roblustig/ – Good discussion on hazards of processed foods, fructose, and factors/pathways affecting fatty liver development, insulin.
https://peterattiamd.com/davidsinclair/ – Slowing aging – sirtuins, NAD, and the epigenetics of aging
4) Short article – does a good job of hitting on some of the main points without getting to technical or boring:
http://www.healthline.com/nutrition/saturated-fat-good-or-bad#section1 (same as linked previously above)
5) https://www.dietdoctor.com/ – A bit more commercial, but the basic info is free, of which it appears to have quite a bit of good stuff. Also, fairly well organized, y se puede cambierlo en español si quiere –
https://www.dietdoctor.com/es/
VIDEOS:
- Sorry, this list may be a little overwhelming. I started with just a couple videos, but there is a lot of good info out there, so I just kept pasting on more. No need to watch them all. Top of the list is more introductory, while the bottom goes deeper down the rabbit hole. I don’t really expect that anyone would watch all of these, but if you ever get bored with tv and want to actually learn something useful, this should give you plenty to pick from.
Many of these videos are on the subject of diet and nutrition, while others are more focused on identifying risk factors for cardiovascular disease, and what can then be done to improve risk, and then some other related subjects as well. Metabolism is a reoccurring theme, which if you look at the bigger picture makes perfect sense. Energy balance is vital to your entire body. Every system is programmed for a general range of conditions. Get outside that range for too long, and you disrupt the energy balance, and systems begin to disfunction.
6) Movie: The Magic Pill – I just watched this one on Netflix. Good movie, really well put together. Works as a good intro to the general topic and to establish the importance of why you should care, but does not get into much science/biology, and doesn’t even mention the critical importance of meal timing aside from very brief mention that you should practice intermittent fasting (they don’t even bother to mention why). And no dairy seems like an extreme and unnecessary recommendation (for most people).
7) “The Empowering Neurologist – David Perlmutter, MD and Gary Taubes” on YouTube
https://www.youtube.com/watch?v=k8dE_leVJ0E&feature=youtu.be
8) “The Sugar Free Show with Jason Fung” – An interview discussing relevant topics covered in his book.
https://www.youtube.com/watch?v=cS3yakItmYY
9) Gary Taubes video (part 1,2,3)
https://www.youtube.com/watch?v=HEWc5fL04o0&list=PLNbL8L7Z9SA3oRH4oap233IOTrWBW5p59
10) Peter Attia, MD video (part 1,2,3)
https://www.youtube.com/watch?v=VIEDYbGJsmQ&list=PLoUn8bTvimMfgvWSepsbjS9M1eKZTGxj-
11) Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD – Great overall general review of many important concepts.
https://www.youtube.com/watch?v=jXXGxoNFag4
12) http://www.metabolismotv.com/ No he encontrado tanto informacion en Español, pero he visto unos de los videos aqui, y perece que tiene mucho informacion que puede ayudar.
https://www.youtube.com/channel/UC_TEDbtz_YrgWf6BoBXRX-w
13) “AIC 2016 Panel: Eating dangerously – why should you be worried about consuming fat and sugar?” Peter Attia, M.D. and Robert H. Lustig, M.D., M.S.L – two of the leading voices in nutrition science, present their views on how to live longer and better and what are the myths and facts in the world of nutrition at the AIC 2016
https://www.youtube.com/watch?v=nOUYjFNAuNQ
14) “Why we get sick and fat” – Dr. Benjamin Bikman
https://www.youtube.com/watch?v=yKdBdK_OXxI
15) “The Calorie Deception” Dr. Jason Fung
https://www.youtube.com/watch?v=5F5o0a4p_3U
16) “David Diamond, PhD — Dietary Sense and Nonsense in the War on Saturated Fat”
https://www.youtube.com/watch?v=J77Bweikiw8
17) “Peter Attia – An Advantaged Metabolic State: Human Performance, Resilience & Health” – discussion on the benefits of keto-adaptation to energy partitioning and athletic performance
https://www.youtube.com/watch?v=NqwvcrA7oe8
18) “The perfect treatment for diabetes and weight loss” – Dr. Jason Fung briefly discusses why our current treatment approach to type 2 diabetes is inappropriate and only serves to worsen the disease. For more specifics and what to do about it see his complete guide to fasting interview linked down below.
https://www.youtube.com/watch?v=1a2Fsfa8e4I
19) “Intermittent Fasting for Weight Loss w/ Jason Fung, MD” – High Intensity Health interview – Discussion of fasting – benefits, concerns, ketogenic diets, etc.
https://www.youtube.com/watch?v=v9Aw0P7GjHE
20) “The Application of Intermittent Fasting in Medicine ft. Jason Fung” Discussion of application of fasting, low carb, and ketogenic diets. Brief mention of other conditions this effectively targets, such as PCOS (polycystic ovarian syndrome), tumor growth, etc.
https://www.youtube.com/watch?v=L5mmM9wWw5s
21) “Wanna know how to collapse your heart disease risk” – Ivor Cummins
https://www.youtube.com/watch?v=UZoQiDaWnuE&t=3s
22) “Lipids: Deeper Look with Dr. Tara Dall and Dr. Dayspring” – discusses need of advanced testing, and some individuals need of diet plus medicine.
https://www.youtube.com/watch?v=daiax0SyEGE
23) “Reversing type 2 diabetes starts with ignoring the guidelines” – Sarah Hallberg (subtitles available in multiple languages)
https://www.youtube.com/watch?v=da1vvigy5tQ
24) “Episode 37 Gary Taubes discusses low carb diets and sheds light on the hazards of sugar” – Some discussion on the history of nutrition science, and difficulties in getting real scientific scrutiny even in studies being done now. When did we go from viewing obesity as a hormonal problem to a psychological one, and what does that mean for treatment.
https://www.youtube.com/watch?v=FSmtbiAZXQ4
25) Dr Peter Attia: Readdressing Dietary Guidelines
https://www.youtube.com/watch?v=nhzV-J1h0do
26) Specialtyhealth series – Excellent series of videos. SpecialtyHealth was contracted by the city of Reno to help improve the health and wellbeing of its firefighters and police, and reduce costs. These videos are 5 years old, but they had already been implementing this approach and have had some good results (vid#18 – “Best case ever”). Wow! Did you see the cost they associate with each very high risk individual? The intro gives a good case for the importance of all of this, and the specialist interviews provide a lot of explanations and clarifications.
Intro (short version – 40 min)
https://www.youtube.com/watch?v=0oFL-KKvJjY&list=PL713AF033659DFAD4&index=32
Playlist with specialist interviews – lots of good ones, check it out!
https://www.youtube.com/playlist?list=PL713AF033659DFAD4
27) “Insulin, Brown Fat & Ketones” – Dr. Bikman – High Intensity Health Interview
https://www.youtube.com/watch?v=MPL2RYilUms
28) Dr. Bikman “Insulin vs Ketones – the battle for brown fat” – How is it possible eat more calories but lose more weight? Watch this one for some biological explanations:
https://www.youtube.com/watch?v=8t1JN0RgvO4&feature=youtu.be
29) “How do we REALLY get fat? Insulin vs Ketones and a LOT more with Dr. Ben Bikman” – includes discussion of frequency of eating, ketogenic diet, ketone supplements, etc.
https://www.youtube.com/watch?v=BoGQ09TrihY
30) “Dr. Jason Fung – A New Paradigm of Insulin Resistance” – A better explanation of one of the major components of insulin resistance and type 2 Diabetes – liver and pancreas health/functionality.
https://www.youtube.com/watch?v=eUiSCEBGxXk
31) “Jason Fung: The Complete Guide to Fasting (& how to burn fat)” – An interview discussing ideas presented in this book – a review of the medical benefits of fasting and how it can greatly help reverse insulin resistance and diabetes.
https://www.youtube.com/watch?v=n3dwizlGaRI
32) “Episode 1 Peter Attia on how to live longer and better”
https://www.youtube.com/watch?v=AImlHYal3cI
33) “How Nutrition Can Shape Gut Microbiota – Alessio Fasano (March 2016)” Discussion of mechanics of leaky gut, immune response, auto-immune diseases, etc.
https://www.youtube.com/watch?v=O8TqRyxawkE
34) “How The Gut Microbiota Affects Our Health with Dr. Erica & Dr Justin Sonnenburg” – Dr. Rhonda Patrick. Discussion on how gut health and dietary fiber play a role in overall health.
https://www.youtube.com/watch?v=gOZcbNw7sng
35) “Cholesterol, Fat, Endotoxins, and Gut Health – Dr. Rhonda Patrick”
https://www.youtube.com/watch?v=_q9XZCfgb6M
36) “Joe Rogan Experience #994 – Dom D’Agostino” – A more advanced discussion about ketones – diets, supplements, pathways and signaling, other possible treatment opportunities, etc.
https://www.youtube.com/watch?v=keSoSyu9m7c
37) “Dominic D’Agostino, Ph.D. on Modified Atkins Diet, Keto-Adaptation, Ketosis & More”
https://www.youtube.com/watch?v=lQ7pSXIWHrI
38) “Dr Peter Attia – UCAN Presentation” – Understanding how most sports drinks actually hurt performance. Plain water would be better, or if you do intense endurance events or training, UCAN could be beneficial.
https://www.youtube.com/watch?v=KZA-Ik58WcI
39) “Peter Attia – Reverse engineering approach to human longevity”
https://www.youtube.com/watch?v=vDFxdkck354
40) “Dr. Robert Lustig The Hacking of the American Mind”
https://www.youtube.com/watch?v=x4sRsb0a30Y
41) “The Ketogenic Diet & Alzheimer’s and the Brain with Dom D’agostino” – General keto info
https://www.youtube.com/watch?v=oPVOl6PE95E
42) Epigenix Foundation – A great collection of videos: Academic researchers and clinicians discuss some of the latest science-based therapeutic approaches. Topics including cancer, Alzheimer’s, epilepsy, autism, heart disease, etc.
https://www.youtube.com/channel/UCkUl8S70DCT66YJ30w75d6A
Beth Zupec-Kania, R.D.: Eating Ketogenically with Optimal Nutrition
https://www.youtube.com/watch?v=pU6gH5-mMD8
Eric Westman, MD, MHS — LCHF Treatment of Diabetes
https://www.youtube.com/watch?v=iBLCi0KbYkM
Mary Newport, M.D.: Medium Chain Triglycerides and Ketones for Alzheimer’s and Other Disorders – Application of the concept that components in coconut oil increase ketone production and have some neuro-protective properties. Seems to be significant potential benefit with little risk.
https://www.youtube.com/watch?v=JJv-hWc98S4
43) Found My Fitness – Dr Rhonda Patrick – A lot of good videos, more geared towards the technical side of things such as biochemistry and genetic aspects affecting health.
https://www.foundmyfitness.com/
https://www.youtube.com/channel/UCWF8SqJVNlx-ctXbLswcTcA
https://www.foundmyfitness.com/episodes/ronald-krauss – Dr. Ronald Krauss on LDL Cholesterol, Particle Size, Heart Disease & Atherogenic Dyslipidemia
“Dr. Valter Longo on Resetting Autoimmunity and Rejuvenating Systems”
https://www.foundmyfitness.com/episodes/valter-longo-2
44) WellnessFX – Many videos from Bryan Walsh on a variety of subjects – hormones, testosterone, blood chemistry and anemia, etc. He is a naturopathic doctor who took a path way off into the deep end of biochemistry and endocrine systems, as he says – bridging the gap between conventional medicine and naturopathic. Seems to be a good source for more technical explanations of some systems.
https://www.youtube.com/user/WellnessFX/videos
Why Your Mitochondria and Health Matters with Dr Bryan Walsh | My Body Blends Podcast
https://www.youtube.com/watch?v=qXtGWM1OQ_M
Testosterone Explained: Everything You Should Know (Made Simple to Understand)
https://www.youtube.com/watch?v=lp9D5u5FA88
WellnessFX: TSH with Bryan Walsh
https://www.youtube.com/watch?v=2WQ2OZOHjmk
WellnessFX: Thyroid Hormones with Bryan Walsh
https://www.youtube.com/watch?v=hhs1P5c1Bgs
WellnessFX: Red Blood Cell Indices Part 1 with Bryan Walsh
https://www.youtube.com/watch?v=3FwYBPAbBjU
WellnessFX: Red Blood Cell Indices Part 2 with Bryan Walsh
https://www.youtube.com/watch?v=gT-J9MibA-4
Journal articles and other reading:
Fasting: Molecular Mechanisms and Clinical Applications – Valter D. Longo1 and Mark P. Mattson2,3 – 2014 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
Short-term fasting induces profound neuronal autophagy (mice) – 2010 Landes Bioscience https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/
Fructose and NAFLD: The Multifaceted Aspects of Fructose Metabolism https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372893/
Fructose and sugar: A major mediator of non-alcoholic fatty liver disease https://www.journal-of-hepatology.eu/article/S0168-8278(18)30066-7/fulltext
Leptin on autoimmune issues: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3288569/
https://en.wikipedia.org/wiki/Leptin interesting- check out under blood levels, things that raise and lower leptin
high insulin and high glucose deplete insulin receptors 1 and 2
https://eje.bioscientifica.com/view/journals/eje/148/1/157.xml
GI health, acid reflux, and IBS
https://www.nature.com/gimo/contents/pt1/full/gimo21.html Pathophysiology of gastroesophageal reflux disease
https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940
https://chriskresser.com/what-everybody-ought-to-know-but-doesnt-about-heartburn-gerd/ ***
https://chriskresser.com/the-hidden-causes-of-heartburn-and-gerd/ plus following 4 parts of series.
https://www.medicalnewstoday.com/articles/322491.php
https://scdlifestyle.com/2012/03/how-to-supplement-with-betaine-hcl-for-low-stomach-acid/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4355785/ grapefruit seed extract on gastric health
https://en.wikipedia.org/wiki/Achlorhydria
https://en.wikipedia.org/wiki/Helicobacter_pylori
https://www.naturalmedicinejournal.com/journal/2015-05/successful-eradication-helicobacter-pylori-over-counter-products
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925854/
d – ribose
https://www.lifeextension.com/magazine/2008/5/D-Ribose-Energize-Your-Heart-Save-Your-Life/Page-01
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959283/
A little off topic, maybe, but interesting:
The Living Body – Our Extraordinary Life
https://www.youtube.com/watch?v=kvprxzfsYQU&has_verified=1
BBC Documentary – The Cell 1 of 3 The Hidden Kingdom – really annoying spotlight effect, but otherwise good.
https://www.youtube.com/watch?v=qNliacSzFks
Programming of Life
https://www.youtube.com/watch?v=00vBqYDBW5s
Quantum Consciousness and its Nature In Microtubules. Dr. Stuart Hameroff – Brief History.:
https://www.youtube.com/watch?v=Xx0SsffdMBw
Consciousness and the Brain, Part One: Possibilities Within Microtubules, with Stuart Hameroff (part 1 of 6, you’ll have to search for the rest if you find it interesting)
https://www.youtube.com/watch?v=gBHss9g0pB0
Ron Vale (UCSF, HHMI) 1: Molecular Motor Proteins
https://www.youtube.com/watch?v=9RUHJhskW00
Prevalence of nonalcoholic fatty liver disease in children – http://contemporarypediatrics.modernmedicine.com/contemporary-pediatrics/content/tags/biomarker/pediatric-nonalcoholic-fatty-liver-disease