Low Carb Mag – Top Blogs



So, folks!  I am super excited to be featured as a “Top Blog” this month in Low Carb Mag!

A few months ago, I had the privilege of being interviewed by the absolutely pleasant Mark Moxom of Low Carb Mag.  It was a lot of fun!  My interview is now being featured in their January issue, where there is a brief article along with the video interview.

I will warn you in advance, when it comes to all things Low Carb, I LOVE to talk.  Poor Mark didn’t have a chance to get many words in, lol!  You’ll also have to pardon me. When I speak, I say “ya know” a lot. My mom usually reminds me by saying “no I don’t know.” Lol!

I hope you enjoy both this month’s issue and the article/video.

This month also featured a great article and interview with Will Harris, a rancher in Georgia that focuses on environmentally sustainable responsible, animal-welfare-focused farming.  I LOVED it!  The magazine also includes other great articles, videos, recipes and low carb products.

Below, you will find important links:

To read the January issue of Low Carb Mag, and view my video interview, please click HERE

(Video interview also below)

For the Low Carb Mag Website, please click HERE

To read Low Carb Mag on your iOS device, click HERE

You can also sign up to get the latest new and information about Low Carb Mag and be the first to be notified when a new issue comes out, click HERE

NOTE: there is a slight blip in this video where there is a little bit of the interview is missing. Maybe about 15-30 seconds? It occurs at about minute 8:15 where it makes a total change in subject. In this blip, we completed talking about how people with Type 1 can achieve normal blood sugar with a low carb lifestyle (and of course, insulin). We then transitioned into talking about weight loss, where you hear me discuss that weight loss is not my PRIMARY focus. There are many ways to lose weight, most of them are unhealthy. So I focus on improving health first, and weight loss is a side benefit of getting healthy.

So with all its blips, here it is. Enjoy!


I am looking forward to working with Low Carb Mag again in the future to help spread the message of health and wellness.

Thank you for watching!

For those that have trouble viewing, below is a PDF version.

Click Image:


Acute Disease vs Chronic Disorder


You may be surprised with what I’m about to say…

I consider Type 1 diabetes a disease. But not Type 2. Yep, you heard me correctly.

Ok, now she has lost her mind, right?

In Type 1 diabetes, the disease was not caused by modifiable actions, nor can any amount of effort on our part reverse the disease and eliminate necessary treatment. The same is not ALWAYS true for Type 2 diabetes, which is both often preventable and reversible. Therefore, I consider Type 2 a disorder, rather than a disease.

But Type 2 MUST be a disease because there are TONS of drugs on the market to treat it…

You see, something has gone drastically wrong in the treatment of things that ail us. Less than 100 years ago, antibiotics were invented (or should I say discovered.) In the treatment of acute conditions, antibiotics are life saving. And it goes the same with ALL acute medical care. If you sever a limb, you will be incredibly thankful when you visit an emergency room, have the bleeding stopped, the limb repaired and any infection killed. Truly amazing!

But how did we go from this, to attempting to use medicine to fix everything that ails us?   Most, if not all chronic diseases are related to lifestyle and environment. Why then, are we throwing pills and injections, at disorders that can be prevented or reversed by lifestyle?

Type 2 diabetes is predominantly a lifestyle disorder that needs a lifestyle answer. Now, does that mean that people with Type 2 don’t need medicine? No. If one has been Type 2 long enough, there may be unrepairable damage. However, why not get the max benefit from lifestyle intervention FIRST, and then use medication to make up for any remaining dysfunction?

Keep in mind, if you have a lifestyle disorder, NO AMOUNT of medicine you throw at it will reverse the problem. And most often, the medicine will not even control the symptoms. Because you have not stopped the underlying problem, the symptoms will get worse, requiring more and more medicine. You will, in effect, become a hamster on a wheel, expending lots of energy, but getting nowhere!

In counseling hundreds of people with Type 2, I can tell you that I have NEVER seen one of them who were controlled by medicine ALONE, without making changes to their lifestyle. HOWEVER, I have seen hundreds of people be controlled with lifestyle ONLY while often eliminating their medications.

We have got to stop applying principles of acute medicine to chronic disorders. With an acute disease, say an infection, taking medicine is a great option. But for chronic disorders, taking a pill or injection is NOT usually the answer. The majority of chronic diseases are lifestyle related. You don’t take a lifestyle disorder and throw a pill at it. You fix the lifestyle. And guess what, the “disease” often goes away! Who would have thought that something caused by unhealthy habits could be fixed by healthy ones? ;).

Enjoy this powerful, newly released video from Dr. Rangan Chatterjee

Be well!

Normal Weight People Become Type 2’s Also

Ok ok, we all get it. Being overweight or obese goes hand in hand with Type 2 diabetes. Just look at any number of the most recently released commercials for diabetes medications. See a trend? Everyone in these commercials is overweight or obese.





Why am I concerned about this? Because I don’t think there is a person alive, that knows even the most MINIMAL amount of information about health, who is unaware that being overweight or obese increases their risk for a HOST of chronic illnesses.

What concerns me then, is that many people who are of normal weight, are seemingly healthy and even athletic may not understand their health risks, as if weight and appearance are the sole measure of health.

This is my beautiful sister. She has graciously allowed me to share her story…


My sister hasn’t been overweight a day in her life. She has been a competitive athlete since grade school and has been a vegetarian probably since her college days. We come from a family full of Type 2’s, siblings, both parents, grandparents. Because of our family history, I have drilled it into all of my siblings about our increased risk of Type 2. Of all of our siblings, she is the one whom I suspected would have the LEAST problems with blood sugar issues, as she is the only one among us who is of normal weight. She is also the most active.

When she began testing her blood sugar at my behest, lol!, she was surprised to find diabetic level blood sugars. Further testing with her doctor revealed pre-diabetes (in other words, diabetes. See my page “Pre-diabetes” HERE). Fortunately, with some changes to her diet (reducing carbohydrates), she is now experiencing normal blood sugars. If she had not had a sister fanatical about diabetes, how long would she have gone without knowing? Literally, she would have walked into a doctor’s office one day for an unrelated complaint and been told she had diabetes. Because she didn’t fit the “profile” for a person with Type 2 (as promoted in these commercials), she would have been overlooked until her symptoms became more apparent. At that point, much damage would likely have been done.

My point? Even if you are of normal weight (and even if you are athletic), you still may have significant risk for Type 2. Testing blood sugar should be a normal part of your routine lab work with your healthcare provider. Better yet, spend less than $10 and get a blood sugar meter. You should especially be testing your blood sugar if you have INCREASED risk, such as if you have any of the following:

  • A history of Type 2 in your family
  • You are overweight
  • You are normal weight but have belly fat
  • You have blood pressure above normal range
  • You have elevated triglycerides / low HDL
  • You have PCOS
  • You have (or ever had) gestational diabetes
  • You have reactive hypoglycemia (low blood sugar after meals)
  • You take certain medications that increase risk of elevated blood glucose and type 2 diabetes (steroids, statins, some classes of diuretics, some antidepressants / antipsychotics, some hormonal birth control pills, etc).

Finally, I’ve been waiting for a long time to share my opinion on what I’m about to say. This post is the perfect place to share it. “Not fitting the profile” for Type 2 not only results in MISSED diagnoses, but also MIS-diagnoses. For instance, this celebrity was diagnosed with Type 1 diabetes in her 20’s because at the time, she did not “fit the profile” of a person with Type 2. She was young and of normal weight.


Hence, when she stated she “weaned” herself off insulin with a healthy diet, she outraged (and I think insulted) the Type 1 community by saying that she “cured” her Type 1, and now considers herself a Type 2. In her exact words, she “worked herself up to Type 2.” This is ridiculous as Type 1 and Type 2 have nothing to do with one another in the way of etiology (cause). We don’t “progress” from one type of diabetes to another. Type 1 and Type 2 are COMPLETELY different diseases. (In fact, I personally consider Type 1 a “disease” and Type 2 a “disorder.”) I am in groups with thousands of healthy eating Type 1’s, all who are still Type 1, all who still take insulin.

In reality, she was Type 2 all along but was misdiagnosed due to her appearance. Hence, it only made sense that she could wean herself off insulin with a healthy diet. As a Type 2, this is very common (especially for the followers of this page ;)). So she is right in saying that she is Type 2 (she’s just wrong in not understanding that she has been one all along.)  To be clear, for a person that has had diabetes for nearly 30 years, if she is not using insulin, she does not now, nor did she ever have Type 1.

In closing folks, while obesity CONSIDERABLY increases your risk of Type 2, in fact, they pretty much go hand in hand, Type 2 is not prejudiced to weight, gender, race, culture or social status. Type 2 is PREDOMINANTLY a lifestyle disorder, brought on by lifestyle factors. Whatever you look like, if you have these lifestyle habits, you are driving directly toward Type 2.

Therefore, regardless of your current appearance, use this page to learn healthy lifestyle habits to keep Type 2 at bay.

Wishing you health and happiness 😉

Why Is Low Carb Harder the Second (Third, Fourth) Time Around?


So, I received a question from a reader about why it is so hard to “low-carb” the second, third, (fourth, lol) time around. I get this question quite frequently. Rather than writing my own thoughts on this issue, I thought I’d find an expert on this subject and share their thoughts. You’re in for a real treat!

You may have noticed that when we talk about low carb, we interchangeably use the terms WOE and WOL (way of eating / way of living). Why? Why do we not say “low carb diet?” While the word “diet” simply refers to your regular way of eating, the word has become synonymous with something you do temporarily, usually to lose weight. But let’s think about this folks. If you do something TEMPORARILY, you get TEMPORARY results. In other words, if you want long lasting, or even permanent results, you have to commit to something long term, or permanently. “Diets” don’t work! That is why we call low carb a way of living.

However, for one reason or another, life happens and sometimes gets people off track. If you have gotten off track with low carb, you might find that getting restarted is fraught with obstacles, disappointments and lack of results. Why?

In my efforts to answer this question for so many people that have asked it of me, I was perusing the blog of Dr. Michael Eades who has prescribed low carb living to thousands of his patients. His insights are incredibly valuable.

Below are links to three articles he has written on the subject. Please read through all three as I found some of the most valuable information in the final article.

Without further ado…

Why Low Carb is Harder The Second Time Around, Part 1

More Thoughts on Why Low Carb is Harder The Second Time Around

Why Low Carb is Harder The Second Time Around, Part 2

Hope these are helpful to you!
Happy low carbing!

How I Reversed Diabetes

For those of you that have been following this page for a while, you probably know how passionate (fanatical, lol) I am about diabetes.  As you can imagine, when I hear stories about people reversing their diabetes with a healthy low carb / keto lifestyle, I get super excited.  And, if they also lose weight it is even more inspiring, it is life changing.

Through social media, I have come to know many people with these experiences.  I have decided to start sharing some of these on my page to help people understand just what is possible with this way of living.

This is my friend Bill.  I met Bill some time ago in a Facebook group called Reversing Diabetes (HERE) where he has helped many others on their path to adopt a low carb lifestyle.  Bill was kind enough to take his time to let me “interview” him about his experience.



Q: How many years ago were you diagnosed with diabetes?
A: I was diagnosed just over two years ago, in September of 2014 as Type 2.

Q: What was your highest A1c, if you know it?
A: My A1C at the time of diagnosis was 9.7.

Q: What medications, if any, were you taking?
A: I was put on Metformin 500mg twice daily.  I was on 20mg of Atenolol at the time, and I was on Protonix and Zantac 150 for acid reflux. I was also taking Gaviscon and Tums on a regular basis. Three months after starting keto I stopped ALL of my medications.

Q: What made you decide to change from standard dietary recommendations for diabetes?
A: Within a few days of being diagnosed I started looking for help online, and like most newly diagnosed diabetics I went to the ADA page. A friend of mine from a Sleep Apnea group I am in added me to a keto group who’s focus is reversing diabetes with a ketogenic diet. After reading what was being posted in that group I became more and more interested. Of course I was skeptical, but I kept reading. Finally, it all made sense to me after watching Butter Makes Your Pants Fall Off by Bob Briggs (Video HERE). Bob was my inspiration.  (Read Bill’s full story HERE.)

Q: How long have you been living a healthy low carb / keto, whole food way of eating?
A: I started dabbling in low carb eating in September of 2014, but in the first few months I did have some slip ups. However, after one huge slip up which caused my blood sugar to skyrocket, and caused me to feel very sick for a day or so I buckled down and committed to keto 100%. I have been completely faithful since January 2nd, 2015. Absolutely no cheats whatsoever since that day.

Q: How has your medication regimen changed as a result of applying this lifestyle change?
A: I was able to stop all medications. I am currently not taking anything at all.

Q: How do you feel living this way versus how you felt on the standard diet for diabetes?
A: Well, I didn’t follow the standard diet for diabetes for very long, but I do know I feel better than I have in 20 years!

Q: What is your most recent A1c?
A: My most recent A1c in July of 2016 was 4.9.

Q: What other health benefits have you experienced from living this way?
A: I’ve lost 114 lbs now! Not only that, but I have the energy to be physically active, which is something I haven’t had in a very long time. My mood is also better. I firmly believe carbs and sugars contributed to extreme moodiness and caused me to not be the person I should be. Since switching to the ketogenic way of life I am calmer and much more patient now.

Q: Anything else you would like to share?
Based on my personal experience and from the testimonies of many other people living the ketogenic way of life I believe this is the healthiest way for anyone to eat, not just diabetics. This way of eating has changed so many lives for the better, and it is my hope many more people will get to experience this for themselves.

Thank you so much Bill for taking the time to share your amazing story!  I know it has inspired so many and will continue to do so!

If you know someone who is pre-diabetic or diabetic, please share this with them.

If you have a diabetes success story to share, please message me through the contact page.  I would love to hear and share it!

Why I Don’t Quote a Lot of Nutritional Studies


You may have noticed that I don’t quote or cite lots and lots of nutritional (or other) studies or trials on my website.  Why?  While it looks nice to have lots of references attached to your articles, I have come to believe firmly that there are studies to “prove” absolutely ANY point of view that a person wants to have.  In other words, NO MATTER WHAT YOUR OPINION, you can find a study to back you up.  There are studies that “show” that saturated fat is “bad” for you, and studies to show that it is good for you.  Studies that claim to “show” red meat is “bad” for you, but on closer examination, you’ll find those same studies show no such thing.  How can that be?

(And I’m not even going to mention here the bias and lack of integrity and conflicts of interest that go into many studies and trials.  We all know it exists, but it is only PART of the problem.)

To borrow a line from a famous movie, we could probably find a study that can prove that “an elephant can hang over a cliff with only his tail tied to a daisy.  But use your common sense.”  (Just for fun, message me if you know the name of the movie, lol!  It was a good one!)

So, while studies are nice to have, I think that your own N=1 (in other words, your own experiment on yourself) is more compelling.

I was recently watching a video clip (HERE) of Dr. Aseem Malhotra and Dr. Joel Kahn debating the role of dietary fat with heart disease.  Dr. Kahn states that there is conclusive proof, in the form of nutritional studies, that show that Dr. Ornish’s plant based, low fat diet completely reverses cardiovascular risk factors.  Dr. Malhotra had an EXCELLENT response.  That is, in Dr. Ornish’s studies, he also eliminated sugar, processed and refined carbs, and most starches.  He got people to quit smoking, got them to exercise and control stress.  If ALL of these factors were changed, how can you pinpoint that the avoidance of fat in the diet was the SOLE cause of the improved risk factors?  The answer is, YOU CAN’T.

And that is one of the BIG problems with nutritional studies.   I’m going to copy my next few paragraphs from a previous post I did where it probably got buried in a much bigger, unrelated article.

Let’s talk about that very assertion that a low fat, plant-based diet is the definitive answer to heart disease (and I’m not anti-plant-based diet.  However, I think that if you choose a plant based diet, you should do so because you prefer it, not because a study “proved” it was “better.”)

Here we go.

Some folks say there are studies that “prove” that meat, or animal products for that matter, are bad for you. They say that there are studies that show that “meat eaters are less healthy.” Well, it’s the meat, right? (Wink wink) And then, by association, if meat is bad for you, ALL animal products are therefore, bad for you. Or is it that some of the meat eaters in these particular studies also smoked, drank more alcohol, exercised less, and ate more sugar and refined carbohydrates vs the plant eaters in these studies?

The law of good science states that only ONE variable can be tested at a time to prove any causative link. So you would have to take two groups where EVERYTHING is exactly the same (ie. all participants are non-smokers, all exercised the exact same amount, all avoided alcohol, all avoided sugar and refined carbs, all got the same amount of sleep, all had stress management support, etc) except one group added some meat to their diet and one went without.

No study to my knowledge like this has ever been done. In fact, this is what makes nutritional studies nearly impossible. Because two variables will ALWAYS be involved. If you lower one macronutrient, you increase another. If you don’t replace the missing macronutrient, then the calories won’t be the same (another variable).  So that is why nutritional studies are often not extremely definitive and why I’d rather see each person experiment for themselves, based on their own health markers, what is best for them.

(In my next article, we will discuss some of those important health markers and what are optimal levels.)

Here is an excellent article entitled “I asked 8 researchers why the science of nutrition is so messy. Here’s what they said.”  I’m going to copy and paste a portion of the article directly from the original post, as it was so great at explaining this issue that there is no way I could top it.  I am, however, going to add my comments (in bold, italics.)

(The full, original article is HERE.)


“I asked 8 researchers why the science of nutrition is so messy.
Here’s what they said.”

“There was a time, in the distant past, when studying nutrition was a relatively simple science.  In 1747, a Scottish doctor named James Lind wanted to figure out why so many sailors got scurvy, a disease that leaves sufferers exhausted and anemic, with bloody gums and missing teeth. So Lind took 12 scurvy patients and ran the first modern clinical trial.

The sailors were divided into six groups, each given a different treatment. The men who ate oranges and lemons eventually recovered — a striking result that pointed to vitamin C deficiency as the culprit.  This sort of nutritional puzzle solving was common in the pre-industrial era. Many of troubling diseases of the day, such as scurvy, pellagra, anemia, and goiter, were due to some sort of deficiency in the diet. Doctors could develop hypotheses and run experiments until they figured out what was missing in people’s foods. Puzzle solved.

Unfortunately, studying nutrition is no longer that simple. By the 20th century, medicine had mostly fixed scurvy and goiter and other diseases of deficiency. In developed countries, these scourges are no longer an issue for most people.

Today, our greatest health problems relate to overeating. People are consuming too many calories and too much low-quality food, bringing on chronic diseases like cancer, obesity, diabetes, and heart disease.  Unlike scurvy, these illnesses are much harder to get a handle on. They don’t appear overnight; they develop over a lifetime. And fixing them isn’t just a question of adding an occasional orange to someone’s diet. It involves looking holistically at diets and other lifestyle behaviors, trying to tease out the risk factors that lead to illness.

Nutrition science has to be a lot more imprecise. It’s filled with contradictory studies that are each rife with flaws and limitations. The messiness of this field is a big reason why nutrition advice can be confusing.  It’s also part of why researchers can’t seem to agree on whether tomatoes cause or protect against cancer, or whether alcohol is good for you or not, and so on, and why journalists so badly muck up reporting on food and health.

To get a sense for how difficult it is to study nutrition, I spoke to eight health researchers over the past several months. Here’s what they told me:

1.  It’s not practical to run randomized trials for most big nutrition questions.

In many areas of medicine, the randomized controlled trial is considered the gold standard for evidence. Researchers will take test subjects and randomly assign them to one of two groups. One group gets a treatment; the other gets a placebo.

The idea is that because people were randomly assigned, the only real difference between the two groups (on average) was the treatment. So if there’s a difference in outcomes, it’s fair to say that the treatment was the cause. (This was how James Lind figured out that citrus fruits seemed to have an effect on scurvy.)

The problem is that it’s just not practical to run these sorts of rigorous trials for most important nutrition questions. It’s too difficult to randomly assign different diets to different groups of people and have them stick with those diets for enough time to find clues about whether certain foods caused certain diseases.

“In an ideal world,” said the British physician and epidemiologist Ben Goldacre, “I would take the next 1,000 children born in Oxford Hospital, randomize them into two different groups, and have half of them eat nothing but fresh fruit and vegetables for the rest of their lives, and half eat nothing but bacon and fried chicken. Then I’d measure who gets the most cancer, heart disease, who dies the soonest, who has the worst wrinkles, who’s the most clever, and so on.”  But, Goldacre adds, “I would have to imprison them all, because there’s no way I would be able to force 500 people to eat fruits and vegetables for a life.’”

(This statement again shows bias, as if bacon and fried chicken fall into the same category, assuming all fat is bad.  Fried chicken is bad because it is dredged in flour and then fried in highly inflammatory polyunsaturated oils.  That is not even close to a fresh meat cooked in its own natural fats.  We see this all the time when they say to “avoid high fat foods” and show a picture of a sugar drenched doughnut!  Hello!  We’re blaming the wrong enemy.)

It’s undeniably a good thing that scientists can’t imprison people and force them to stick to a particular diet. But it means that real-world clinical trials on diet tend to be messy and not so clear-cut.

Take the Women’s Health Initiative, which featured one of the biggest and most expensive nutrition studies ever done. As part of the study, women were randomly assigned to two groups: One was told to eat a regular diet and the other a low-fat diet. They were then supposed to follow the diet for years.

The problem? When researchers collected their data, it was clear that no one did what they were told. The two groups basically had followed similar diets.  “They spent billions of dollars,” says Walter Willett, a Harvard physician and nutrition researcher, “and they never tested their hypothesis.”

Conversely, it is possible to conduct rigorous randomized control trials for very short-term questions. Some “feeding studies” keep people in a lab for a period of days or weeks and control everything they eat, for example. But these studies can’t measure the effects of specific diets for decades — they can only tell us about things like short-term changes in cholesterol. Researchers then have to infer what long-term health effects might result. There’s still some educated guesswork involved.

(The Women’s Health Initiative was an EXCELLENT example of study bias.  The study was created to “prove” the benefits of the low fat diet.  When it failed to do so, rather than admit that the low fat diet is an abismal failure, they blamed the study participants for “doing it wrong.”  In other words, the study wasn’t flawed, the participants were.  So, if the study had “proved” their point, they would have considered it a triumph for the low fat diet.  But since it proved that the low fat diet provides no benefit, they blamed the study participants.  Typical…)

2.  Instead, nutrition researchers have to rely on observational studies — which are rife with uncertainty

So instead of randomized trials, nutrition researchers have to rely on observational studies. These studies run for years and track very large numbers of people who are already eating a certain way, periodically checking in to see, for example, who develops heart disease or cancer.  This study design can be very valuable — it’s how scientists learned about the dangers of smoking and the benefits of exercise. But because these studies aren’t controlled like experiments, they’re a lot less precise and noisy.

An example: Say you wanted to compare people who eat a lot of red meat with fish eaters over many decades. One hitch here is that these two groups might have other differences as well. (After all, they weren’t randomly assigned.) Maybe fish eaters tend to be higher-income or better-educated or more health-conscious, on average — and that’s what’s leading to the differences in health outcomes. Maybe red meat eaters are more likely to eat lots of fatty foods or smoke.   Researchers can try to control for some of these “confounding factors,” but they can’t catch all of them.

(This is what I talk about above when I say that only one variable can be tested and otherwise, the group’s must be identical – except for that ONE variable.)

3.  Another difficulty: Many nutrition studies rely on (wildly imprecise) food surveys

Many observational studies — and other nutritional research — rely on surveys. After all, the scientists can’t hover over every single person and watch what they eat for decades. So they have subjects report on their diets.

This poses an obvious challenge. Do you remember what you ate for lunch yesterday? Did you sprinkle nuts or dressing on your salad? Did you snack afterward? Exactly how many potato chips did you eat?

Chances are you probably can’t answer these questions with any certainty. And yet, a lot of nutrition research today rests on just that kind of information: people’s self-reporting from memory of what they ate.  When researchers examined these “memory-based dietary assessment methods,” for a paper in the Mayo Clinic Proceedings, they found that this data was “fundamentally and fatally flawed.” Over the 39-year history of the National Health and Nutrition Examination Survey — which is a national study based on self-reported food intake — the researchers found that the alleged number of calories consumed by 67 percent of the women in the study was not “physiologically plausible” given their body mass index.

This may be because people lie about what they eat, offering answers that are more socially acceptable. Or it may be a simple failure of memory. Whatever the cause, this leaves researchers in a tricky place, so they’ve developed protocols to account for some of those errors.

Christopher Gardner, a Stanford nutrition researcher, says in some studies he provides food for people. Or he has dietitians go over people’s diet in detail, checking it against their bodyweight and health outcomes to make sure it seems valid. He builds in margins of error to account for potential problems in recall.  But he conceded that he and others in his field dream of having better tools, like chewing and swallowing monitors or wrist motion detectors that track “plate-to-mouth motion.”

Even better, said Gardner: “I want a camera, a stomach implant, a poop implant, and a thing in the toilet that grabs your pee and poop before you flush it away and electronically sends information off about what was in there.”

(This is actually how we got in this mess to begin with.  The low fat dietary recommendations were decided based on food surveys.  Now you know why we have been in so much trouble!)

4.  More complications: People and food are diverse

As if the problems with observational studies and survey data weren’t enough, researchers are also learning that different bodies have really different responses to the same food. That makes nutrition research even more difficult, introducing another confounding factor.

In a recent study published in the journal Cell, Israeli scientists tracked 800 people over a week, continuously monitoring their blood sugar levels to see how they responded to the same foods. Every person seemed to respond wildly differently, even to identical meals, “suggesting that universal dietary recommendations may have limited utility,” the researchers wrote.  “It’s now clear that the impact of nutrition on health cannot be simply understood by assessing what people eat,” said Rafael Perez-Escamilla, a professor of epidemiology and public health at Yale, “as this is strongly influenced by how the nutrients and other bioactive compounds derived from foods interact with the genes and the extensive gut microbiota that individuals have.”

(This is why you have to experiment on yourself.  No broad general recommendations will be good for all people.)

Making things even more maddeningly complicated, seemingly similar foods can differ wildly in nutrition profile. A local, farm-fresh carrot will probably be less diluted in its nutrients than a mass-produced baby carrot that’s been bagged in the grocery store. A hamburger at a fast-food restaurant will have different fat and salt content compared with one made at home. Even getting people to better report on every little thing they put into their bodies can’t completely address this variation.

There’s also the issue of food replacement: When you chose to eat something, you’re usually eating less of something else. So if a person decides to stick to a diet mostly composed of legumes, for example, that means he’s not eating red meat or poultry. This raises a question in studying his health outcomes: Was it the legumes he ate lots of or the meat he didn’t eat that made the difference?

(Once again, more than one variable being tested.)

The last problem is nicely illustrated by studies of dietary fat. When researchers followed people who ate low-fat diets, they realized that health outcomes were really affected by what study participants replaced the fat with. Those who replaced fat with sugary, refined carbohydrates ended up having obesity and other health issues at least as frequently as those eating higher-fat diets.

(Higher fat diets have NEVER been shown to be a problem, only when they are mixed with high carb.)

5.  Conflict of interest is a huge problem in nutrition research

There’s one final problem with nutrition research that adds to the confusion. Right now, nutrition science is horribly underfunded by government — leaving lots of space for food companies and industry groups to sponsor research.

This means, quite simply, that food and beverage makers pay for many nutrition studies — with sometimes dubious results. More troubling: The field of nutrition research hasn’t quite caught up to medicine when it comes to building in safeguards to address potential conflicts of interest.  “So much research is sponsored by industry,” wrote nutrition and food policy researcher Marion Nestle in a recent issue of JAMA, “that health professionals and the public may lose confidence in basic dietary advice,”

Industry-funded studies tend to have results that are more favorable to industry. Between March and October last year, Nestle identified 76 industry-funded studies. Of those, 70 reported results that were favorable to the industry sponsor. “In general,” she wrote, “independently funded studies find correlations between sugary drinks and poor health, whereas those supported by the soda industry do not.”

(In other words, you can buy a study to say anything you want.)


While nutrition studies are not COMPLETELY futile, I would NOT rely on them heavily to make decisions about what you personally should eat.  As I mentioned earlier, you need to do what is best for YOU.  What gives you the best outcomes.  What makes you: feel your best, control your weight and achieve optimal health markers.  And lastly, it must be a plan you can live with for life.  Temporary changes to your lifestyle will lead to temporary results.  That is why diets don’t work.  So, you have to find a way of eating and living that is something you are able and willing to do for life, for long term results.

So, if you don’t see a lot of nutrition studies quoted on this page, it’s NOT because I don’t read them.  I have read hundreds and hundreds of them and I often share their content in a logical and common sense way for my readers to benefit from.  There are some researchers out there who are unbiased and whose integrity I have come to trust.  However,  I’m just not going to cite every statement I make with a reference because, in the end, only you can decide what is best for you and you will only be able to determine that with your own self experiment.

As always, be well.


“You Must Be Doing It Wrong”


I touched on this briefly in another post, but I thought it was worthy of its own post 😉

It seems to often be the consensus that every time that a person does not get the desired results from certain advice, or when a person doesn’t get equally as good results as someone else did, then…”they must be doing it wrong.”

That really grinds my gears because that is what has probably been assumed about me, most of my life. I’ve been overweight for a good portion of my life. And I’m sure, many a thin person has looked at me and wondered why I just didn’t “do something about my weight.” When in fact, I was ALWAYS, ALWAYS struggling with my weight. I was almost ALWAYS working my tail off to lose weight. I have done Weight Watchers 4 times, starting at age 10.  I’ve done Nutri-System, I’ve exercised obsessively, I’ve eaten 500 calories per day, I’ve eaten a low fat diet for decades. I was “doing it right.” Unfortunately, I was following very bad advice. I was doing the wrong thing, “right.”

So, when I embraced a low carb lifestyle, everything changed. My results were so dramatic that I began to think 3 things. 1. There was no other way except this one. 2. This HAS TO be the answer for everyone. 3. It must work just as good for all people.

During this time, I belonged to social media groups where I shared my journey and I got to talk to thousands of people over the years. I began to run into lots of folks that weren’t having the same success as me.  I would see others in the group comment that “you must not be doing it right.”   But when I spoke to these people, and dug deeper into their stories, I realized that some people were working just as hard as I was, some maybe even harder, and not everyone was getting the same results.

This led me to reach a vital conclusion. That is: some people can DO EVERYTHING RIGHT and still not reach the same results as another person. Let me say that again. Just because someone is not getting the results they want, or the results that others have gotten, it doesn’t mean that they are doing anything wrong.

We are all so different. Some have such bigger obstacles to overcome and have to work so much harder. Just like I have worked so hard all my life to reach a normal weight. Onlookers may have thought I was scarfing down Twinkies when in fact I probably just came from 2 hours at the gym.

So, let’s compare two overweight women. They both learned about low carb living and joined a low carb online support group.

Woman #1 was a normal weight most of her life. She has never had any health problems. Most people in her family are normal weight and healthy. She gained a little weight in college, then a few more pounds when she had kids. She goes on a moderate low carb diet, sheds all the weight, and her health is great.

Woman #2 was overweight from early childhood. Both of her parents have Type 2 diabetes and are overweight. She also gained more weight in college and with children. She has hypothyroidism. She develops Type 2 diabetes. She yo-yo diets for years and it makes things worse. She is now obese. She embraces a VERY low carb diet AND exercises. Her diabetes is reversed and she is having her thyroid disorder appropriately treated. She loses some weight, but really struggles to get off all the weight she wants. So she works harder. Drops the carbs even lower, exercises more. Progress is slow. So she reaches out to her support group for encouragement and help. She meets Woman #1 who tells her that a low carb lifestyle works. If she is not getting the results she wants, she “must not be doing it right.”

That just breaks my heart. Woman #2 is probably doing it MORE “right” than woman #1, but as she has so many more significant obstacles, her results are not the same.  And furthermore, who decides which way is “right” anyways?  Who sets the standards of “right?”  What is right for one person may not be right for another.  Aren’t we all just experimenting in ourselves to see what is “right” for us?

Folks, please stop thinking that if others don’t get the same results as you, or the results you THINK they should, they must be doing something wrong. That can be so hurtful and discouraging. Please stop.  If you just listen a little more, you may be surprised to find that many people are doing everything just right, and there is not much more that they can do. If that is the case, then just be kind and supportive. Be a better listener than talker.  Often, it’s just the cards that have been dealt. We sometimes just have to do the best we can with what we’ve been given. A person, like woman #1 may not understand this. But for those of us like woman #2, we get it, lol!

So please be kind. Sometimes the disdain and judgement I see among folks who are supposed to be helping each other is just astounding. Remember, support groups are for SUPPORT and ENCOURAGEMENT. If you are NOT doing that, then maybe you are the one who is “doing it wrong.”

Stressing About Your Health May Be Ruining Your Health


My husband has high blood pressure. Most of the time, he is able to control it. At home, with medication and considerable effort, he averages 120’s – 130’s / 70’s – 80’s. EXCEPT when it is time to go to his doctor twice a year where they will…you’ve got it…check his blood pressure. By just THINKING about having to go to his doctors office, his blood pressure begins to rise in the days BEFORE his appointment. Then we see 150’s – 160’s / 80’s – 90’s. Then he gets more worried about it because now the doctor will see that, and think it is high all the time and want to give him more medications, which he doesn’t want. He becomes so focused on it, and it continues to rise. By the time of his doctors appointment, his blood pressure is through the roof. In the doctors office, it is not unusual to see his blood pressure in the 200’s / 100’s. They call this “white coat hypertension” or high blood pressure that is induced by being nervous in a doctors office (as doctors often wear a “white coat”). But I think it is more than that. It think it also has to do with the fact that he becomes overly fixated about it NOT going high, that the resulting stress CAUSES it to go high.

Can we possibly be stressing so much about our health that we could actually be ruining our health? I wholeheartedly think so. This blog is designed to encourage people in their pursuit of good health. When I post suggestions and optimal targets to strive for, it is not intended to be the absolute, concrete, set in stone, requirement for all people. And if you don’t reach such targets, it in no way means you are a failure or doing something wrong. For instance, I often recommend that we strive for a fasting blood glucose of mid 80’s and below. That is an excellent GOAL to STRIVE for, but it doesn’t mean that it is reachable for all people. I don’t even reach it every day. If I eat dinner late, or don’t get enough sleep, or I’m stressed out, my blood sugar goes up. So what? I just take it as a lesson and fix what I can fix. The reason I check my blood sugar AT ALL is to LEARN. To see where there are adjustments that I may need to make, NOT to obsess over the exact number. It is a guide to help me know if I’m on track.

Believe it or not, I get FREQUENT messages from folks who are so obsessively concerned about absolutely every detail of their health, every point on their BG meter and every ounce on their scale, that they fall apart if their fasting blood sugar is 87 instead of 83, or if they gained 2 ounces from yesterday. I’m NOT exaggerating. We’re not even going to go into the fact that the margin for error on your meter or scale can account for several points, or pounds. Folks, please stop. This kind of stress is not only unnecessary, but could actually be sabotaging your efforts.

Stress will damage your physical, mental and emotional health faster than anything else. Not to mention that it completely ruins your quality of life, affects your relationships with others, and prevents you from living life in the present. What do I mean by that? You are not living life in the present because you are always thinking about that “one day”, that one magical future day when you will see a 78 on your blood sugar meter, or that one magical day when you will fit into your high school jeans again. It’s like people feel that when they reach that day, all of their problems in life will magically disappear and they will be happier. Guess what? I’ve reached my goal weight before. Nothing happened. There was no parade.  I felt much better.  But essentially, my life was the same (except my clothes were smaller, lol!) My fasting blood sugar was 81 this morning. Nothing happened. Still no parade. My life is the same as yesterday.

Pursuing optimal health is an extremely worthwhile goal. Who doesn’t want to have energy and vitality, who doesn’t want to see their children and grand children grow up, who doesn’t want to live to a ripe old age, feeling good and have their minds intact? We ALL want that.

And to be honest, I understand where some of the obsession comes from. I have to work very hard at being balanced myself. I have one of those personalities where I create extremely high expectations for myself. The demands I place on myself at times are not reasonable. Why am I like that? I’m petrified of being the obese, sick person I once was. My quality of life was so bad. I’m terrified of being that person again. It takes everything in my power NOT to be that person. I literally could look at a picture of a cookie in a magazine and I will gain weight and my blood sugar will go up, lol! Maintaining the health I have achieved takes hard work. My body was a train wreck when I started my journey to good health. Many years of poor eating, yo-yo dieting and sometimes obsessive exercise turned my body into a metabolic mess. I never want to be there again. So I understand your fears. I really get it, I do.

Fortunately, I have very supportive and loving family and friends, as well as an amazingly supportive online community, who help me be more balanced. Over time, I have had to learn to be more kind to myself, more reasonable WITH myself, and more forgiving OF myself. I no longer feel the need to strive for perfection, but just striving to be the absolute best that I can be. I work really darn hard, really hard! But I no longer obsess about 5 points on my blood sugar meter or even 5 pounds on my scale. I do my best and let the numbers fall where they may.

Often I run into people that are so unrelentingly rigid with themselves, that when I read their comments, my first thought is “I wonder when is the last time they smiled?” Remember, stress makes you gain weight. Stress raises your blood sugar. Stress could be hampering all the efforts you are making.

Please stop. If this is what you are going through, please, put down your meter, step away from the scale and go spend time with your kids. Visit a sick friend. Cook a meal for your parents. Take a brisk walk. Stretch and deep breathe. Do volunteer work. Do SOMETHING. Make life about something bigger than ourselves.

There is a very fine line between working very hard on ourselves and being obsessed over ourselves. Step over to this side. Work hard, be your best. But please stop letting numbers on a meter or a scale rob you of joy in life. Be kind to yourself. Be well.

Troubleshooting Weight Loss

Image result for image frustrated about weight loss

This article is the second article in my Troubleshooting series.  The first article contains some similar information about general health (exercise, sleep, stress, etc.) but is specific to blood glucose control.  Please see the first article “Troubleshooting High Blood Sugar” HERE.

I often get messages with people saying that they are on a low carb diet and are still experiencing problems with losing weight.  Then they ask me what to do.  Well, this raises about a hundred questions in my mind.  How many carbs are they eating and when?  Do they exercise?  Do they take medications?  How do they sleep?  Control stress?  Unfortunately, there are many barriers to losing weight and keeping it off, some of them very complex.  The answers are not simple.  At times, it may take a thorough investigation into not only your diet and lifestyle habits, but looking at medication regimens and a host of medical issues that could be at play.  Without knowing each person’s individual health history and lifestyle habits, it is just impossible for me to give a 100% answer to each individual.  Keep in mind am not a physician.  I do not have a lab.  I cannot give you opinions on your lab work as this oversteps my scope.  So, I thought I would compile a list of “troubleshooting” tips that I personally have found effective for me.  Maybe these will help you.  These are based on my personal experiences with my own weight.  Sadly,  I started dieting when I was 10 years old.  Anyways, these may or may not be 100% applicable to you.

Test Your Blood Sugar

Testing blood glucose for weight loss?  This lady has a screw loose, right?  Lol!  I don’t have diabetes so I don’t need to check my blood glucose, right?  Wrong…

Testing blood glucose (EVEN IF YOU ARE NOT CURRENTLY DIAGNOSED WITH PRE-DIABETES OR DIABETES) is one of the most powerful tools for weight loss and preventative health.  Nearly all major chronic disease is related to elevated blood glucose, such as diabetes, heart disease, strokes, alzheimer’s and dementia, kidney disease, liver disease, cancer…not to mention obesity…and the list goes on.

In addition, at this time, there are approximately 90 million people in the United States with pre-diabetes.  The more disturbing fact is that about 90% don’t know they have it.  Pre-diabetes IS diabetes.  And the earlier diabetes is detected, the earlier it can be reversed with less chance of chronic complications.  So, in testing our blood glucose for weight loss, you may also determine that you have pre-diabetes or diabetes.

Here is an article by Dr. William Davis, a Cardiologist and Author of “Wheat Belly” and “Wheat Belly Total Health” which will outline some basic concepts for blood glucose testing.

“Blood Sugar: Tool At Your Fingertips HERE

So how do we do this?

First, we want fasting blood glucose to be mid-80’s or lower, but definitely below 90.  Once you have reached fasting BG in the 90’s, you are starting to show some signs of glucose tolerance problems.  Once you hit 100, you have pre-diabetes (in other words, you have diabetes).  Peak post meal should not be much higher.  I aim for <100 for all peak post meal readings.  An occasional trip up to 110 might be acceptable for some if it is brief and infrequent.  Some may consider up to 120 is also ok if it is infrequent.  I certainly would not suggest going over 120.

Next, you would need to determine peak post meal time (you will only need to determine this once).  Test every 30 minutes after the start of a meal and continue to do so until you see the number go down.  The time when your blood glucose was highest was your peak post meal blood glucose.  For those without diagnosed pre-diabetes or diabetes, this will most likely be around one hour.  From this time onward, test all post meal blood glucose at your determined peak time.

So, I suggest testing your pre and peak post meal blood glucose for each meal.  If you stay within blood glucose targets, I suggest building a list of “safe” foods.  If you go above target, I suggest repeating the meal with 1/2 the amount of carbohydrates.  If you still cannot get into target with 1/2 the amount of that type of carbohydrate, I suggest eliminating that source of carbohydrates.  Otherwise, if you continue to consume a food that your pancreas cannot process, you will eventually need to take medication to control blood glucose to keep consuming these foods.  To me, no food is worth medicine.  Only you can determine for yourself whether it is…

So, begin a blood glucose testing regimen.  This may give you a key piece of information you may have been missing.

Carbs – Too Much or Too Little

Since there is no actual definition of a “low carb diet”, let’s explore this topic first.  I personally define “low carb” as under 100g of carbs per day.  This may be an adequate range for someone who is “low carbing” for general good health.  BUT, if you are overweight or have blood sugar regulation issues, I suggest that you get more aggressive, preferably under 50g per day.  If you have diabetes or you are at high risk for developing diabetes and are trying to PREVENT it, then 30g per day may be a better suggestion.  You have to determine your own level of carb tolerance by your individual response to carbs (see article “Eat to Your Meter” HERE.)

Carbs should come predominantly from non-starchy vegetables and some nuts (limited).   I highly recommend that they not come from sugar or grains.  And be careful of low carb “treats” as well as excessive dairy.

Let’s also talk about eating patterns.  As we will talk about below, our body works on a rhythm or cycle.  I think that, just as it is important to sleep the way we were intended to sleep, I think we should also eat in a reasonable pattern.  We have come to develop these eating times based on our work schedules, or convenience factors, that may not be the best for our blood sugar and weight regulation.  I do not believe that the biggest meal of the day should be at night.  Nor do I believe we HAVE to eat breakfast.  Nor do I believe that we need 3 meals per day, although there is nothing wrong with that per se.  I also don’t buy into the new fad of using fattened coffee as a meal.  Food is not only to provide energy, but to provide nutrients.  I don’t consider coffee a nutritious meal.  So, if you wake up in the morning, and you are hungry, eat.  By all means, eat.  Eat to satisfaction.  If not, don’t eat.  If you are not hungry, there is nothing wrong with delaying a meal until late morning, say 11 or even noon.  In my opinion, THIS should be the biggest meal of the day, either early or mid-day.  Then dinner, if hungry, should be lighter and still early, say no later than 5 -6 pm.  Then no eating until the next morning to provide a long nighttime fast.  I have found that late eating increases my blood glucose and weight.  I try to never eat after 6 pm.  But I find my BEST blood glucose and weight regulation when I eat at say 10 am (my biggest meal) and then around 3 pm – only 2 meals per day, fasting for the remaining time.  I do this occasionally, but sometimes I am just hungry and need that third meal.  So my pattern is more one of “intermittent” fasting.  Either way, no eating past 6 pm for me.  Oh, and PS, no in-between meal snacking….

Is there such thing as TOO LITTLE carbs?  For some people, YES!!  And I know this is going to get all the zero carb people in a tizzy, lol.  But extremely low carb is NOT for everyone.  Please, you do not live in another person’s body and you don’t know what they experience.  I’m going to share a little personal experience that I have been having the past six months or so.  Well, I’ve had some stalling myself.  So, I added a daily, but brief periods of moderately intense exercise, and strength training 2-3 times per week.  And I have found that I have been doing better with my weight when I went to 35-45g of carbs some days, particularly on my strength training days.  So, I alternate between about 30g some days, then 35-45g some days.  As I have said a MILLION times before, my body seems to adjust to whatever I do on a regular basis (every day).  So, alternating the amount of carbs has helped get the scale in motion lately, and I feel a lot better.  I have heard this from others that 20-30g is too low for them, but 40-50g is their sweet spot.  So, experiment, and do what is right for YOUR BODY.  Please, no shaming others for eating more carbs than you do.  It’s not a competition 😉  Surviving on less carbs does not NECESSARILY mean you have more character as a human being, lol!  IT’s NOT JUST ABOUT THE CARBS. Ahhh, that felt good to say.

Protein / Fat

For those of you that are new to any form of low carb, you may not know yet that protein and fat recommendations are a HUGE “hot-button issue.”  So if I seem a little exasperated in this next section, it is because I know the following information may stir up some folks.  So I am trying to stress the need to be more reasonable, use common sense, and do what is right for YOU and YOU ALONE.

As I belong to MANY LCHF groups, I frequently see the advice “you’re getting too much protein” or “eat more fat.”  Both pieces of advice may be right, and both could be wrong, for that particular individual.  Please folks!  Not everyone’s body is EXACTLY alike.  Some people do better with more protein, and less fat (still high fat, just not excess fat).  Don’t judge.

So, let’s address protein first.  Yes, I understand gluconeogenesis!!  If I hear the word again, I think I might just rip my hair out, lol!  Some folks have taken “moderate protein” to mean “just enough protein to keep your body from eating your own muscles.”

The minimum protein recommendation in the U.S. is about 0.36g per pound of body weight (or 0.8g per kg of body weight) for the average SEDENTARY person.  So, for example, for a 150 lb person, that is 54g of protein.  For a 200 lb person, that is 72g of protein.  PLEASE folks!  Don’t go under the minimum requirement.  And if you are NOT sedentary, if you are younger, if you are pregnant,  if you exercise (especially strength training), you will most likely need more.

There are NUMEROUS studies to show that protein has a POSITIVE effect on weight loss.  Ideally, you should be involved in vigorous daily exercise (see below), which means you may need more than the minimum amount of protein.

Now!  What about those that are concerned that their blood sugar will rise with excess protein.  The minimum protein is NOT EXCESS.  Protein is, as a dear friend recently reminded me, NOT chocolate cake.  I agree with not eating EXCESS protein.  So, if you sit down to a 12 ounce steak, by all means, cut it in half.  But please don’t get less than the minimum amount of protein for fear of gluconeogenesis.

If you are concerned about the blood sugar effects of getting the MINIMUM amount of recommended protein, than you have bigger blood sugar issues than protein.  I would suggest looking at my “Troubleshooting Blood Sugar” article HERE.

If you are on a THERAPEUTIC ketogenic diet and must keep protein low for THERAPEUTIC reasons and need to remain in ketosis or to keep ketone levels high, once again, for THERAPEUTIC reasons (such as for epilepsy or cancer), than that is one thing.  But the overwhelming majority of us are on a low carb, or ketogenic diet for more GENERAL health reasons (weight loss, diabetes, etc.) and do not REQUIRE certain therapeutic levels of ketones.

I have had MANY MANY people who belong to groups that use slightly higher protein and do TREMENDOUSLY well with blood sugar AND weight loss.  Once again, this requires self experimentation.  I personally feel terrible if I eat less than about 4 ounces (of lean protein) or 5 ounces (of fattier protein) per meal (about 25-30g of protein – or as I refer to it, a palm-sized portion).  Of course, occasionally, I only eat 2 meals.  But most days I eat 3.  On my strength training days, I definitely feel the need for 3 meals.

What I’m saying is, the amount of protein YOU decide is right for YOU, is right for YOU.  Don’t be shamed into eating less than your body tells you.

Now, let’s talk about FAT.

I have written two articles about the over consumption of fat.  (HERE and HERE).

Let’s get one thing clear.  The act of eating fat DOES NOT make you burn fat.  Eating MORE fat does not make you burn MORE fat.  It is the act of restricting carbohydrates that makes your burn fat.  And yes, that means that the fat you eat, will get burned as well, if your carbs are low.  But if you eat all the fat you need to in a day, your body will burn THAT fat, instead of your stored body fat.  Your body will burn a somewhat set amount of “calories” (although I hate that word and I do not advocate calorie counting) in a day.  If you give it more than it needs, than you will not tap into stored fat.  Overeating is overeating…PERIOD.

Let’s get another thing clear.  And I will tell you this from personal experience….KETOSIS is NOT synonymous with weight loss.  Yes, you CAN gain weight, EVEN IN KETOSIS.  Ask me.  I was starting to regain weight while eating a 20g of carbs per day strict ketogenic diet.  Everyone kept telling me to eat less carbs and even more fat.  I feel like garbage when I eat fewer than 20g of carbs because I don’t get enough vegetables.  So, that advice was BAD, FOR ME.  I finally learned that LCHF does not mean I should be on a fat feast.  Just look around in the ketogenic community.  There are plenty of other folks who maintain a ketogenic lifestyle and still have weight to lose.  So, please don’t think that as long as your ketosis, you can have a fat free-for-all, especially if you think that will get your ketones higher and that means you are burning more fat.  No, no, no.  You’ll burn fat alright, but it will be the fat you are consuming, not the fat on your body.  In other words, if you eat too much fat, more than you burn, you’re going to gain weight, regardless of how high your ketones are.  Once again, I learned this the hard way.  TRUST ME, it is possible to gain weight in ketosis, EVEN WHEN YOU ARE DOING IT RIGHT.

PS, let’s address that…”not doing it right.”  Some people feel that if other people don’t succeed in weight loss, or overall health, as well as they PERSONALLY did, then the other person “must not be doing it right.”  Some people can DO EVERYTHING RIGHT and still not have the same successes as the next person.  So, please don’t shame other people or make the statement that they must be “doing it wrong.”  Most often, this is just not the case, and in fact, that person may be doing it MORE right than you, lol!  Besides, how do you know that someone is “doing it wrong” when you don’t even know how they are “doing it” to begin with?  Please, no more assumptions that others are “doing it wrong.”  

Bottom line, if you are not hungry, you should not be eating extra fat.  The majority of the fat you eat should be from your protein sources and from what you use to cook with, not in excessive amounts of ADDED fats.  WHEN you have reached your weight loss goal, YES, you will need to significantly increase fat to STOP losing weight or to MAINTAIN your goal weight.  But if you are overweight, stop eating so much fat (if you are not hungry).  Fat should be to satisfy you, not to gorge on.  This means that we really also need to re-examine exactly what true hunger is.  I can tell you that I have fasted for up to 3 days and I can honestly say that I was still not truly HUNGRY at the end of my fast.

When many of us were on high carb diets, “sugar burners,” we remember the panicky feeling when we tried to go 5 hours without something to eat.  Often we stuffed ourselves if we were in fear of not being able to get our next meal on time, so we could make it a little longer.  So, we developed a warped sense of true hunger.

When we eat adequate protein and fat, our sense of hunger should adapt.  We no longer have to stuff ourselves, or to eat excess food out of habit or for pleasure.

Lastly, I see many people eating excess fat because they feel like they have to “get their fat in” to reach some sort of magical pre-conceived macros that someone told them is THE ONLY acceptable macros for LCHF.  NEVER eat above your hunger level.  If you have belly fat, then your “fat is IN.” Once again, please use some common sense and do what is right for your body.  (This is covered very well in Dr. Arain’s video below.  Please, please take time to watch it.)

Just be reasonable about the fat folks, use common sense.


While I am in total agreement that exercise is NOT the primary way to lose weight, and exercise DOES NOT make up for a bad diet, exercise is absolutely crucial to good health.  Just about every living person can exercise.  There are activities that everyone, no matter how limited in abilities, can do.  If you are healthy and have no obstacles to exercise, I suggest that you start a daily exercise routine.  Exercise can increase insulin sensitivity and help you lose weight, when combined with healthy eating.  I understand that for most people, exercise is not enjoyable.  Most people hate it.  We are overworked, tired, stressed, etc.  But those are the exact reasons people NEED to exercise.  Exercise increases your energy levels, helps you sleep better and helps relieve stress, not to mention all of the other benefits to your health.  We have got to stop making excuses.  I have been guilty of this.  My problem was that, as with everything else I do in life, I don’t know how to do anything moderately.  I always felt I had to do the max amount of exercise I could tolerate and then I would hate it.  I really WAS too tired for that kind of exercise.  It is so unnecessary.  A while back, I decided to find some very simple, enjoyable exercises to do.  For instance,  I do about 20-25 minutes of high intensity exercise (including warm up, cool down and stretch) that I do daily.  I also do strength training 2-3 times per week.   Exercise doesn’t have to require hours of time, or a gym membership.  Just commit to 15 minutes, then in time, try to increase to 30 minutes each day.  Since I have been doing this, I have seen a significant improvement in my BG and the scale, which had been stagnant, has begun to move.  If you are limited in ability, try seated strength training exercises, resistance bands, etc.  There is SOME type of activity that every person should be able to do.  Finally, timing of exercise can be important as well.  Exercise earlier in the day being preferable to exercise in the later evening as this coincides better with natural hormone fluctuations.  This is more of a factor with vigorous exercise.  If you exercise vigorously earlier in the day is better.  Mild exercise should be fine at any time.  But preferably no exercise within 2 hours of bedtime.  No more excuses.  As a well known adage states “just do it.”  We can’t expect results from work that we don’t do.

On the other hand, is there such a thing as too much exercise?  YES.  Chronic, long periods of exercise can keep your stress hormones up, keep you inflamed, prevent adequate muscle building (from too little rest time), and block weight loss.  You know, often, I don’t feel like exercising, but I push through it.  I almost ALWAYS feel better afterwards.  What if I don’t?  What if I go many days not feeling that great after exercise?  Maybe a little break is in order.  Be careful about getting too off track with exercise, because often when we miss a few days of exercise, it will set off a pattern of missing for a long time.  But take a few days off and rest when you need to.  Listen to your body.  It may be telling you something.  I recently took off about 4 or 5 days from exercise because I spent three days painting and my shoulder was REALLY bothering me, in fact, hurting.  I was bummed about taking the time off, but last night, I was able to get back to my routine and the shoulder feels good.

Be kind to your body.


All of the disciplined eating or exercise may be for nothing if you aren’t sleeping well.  When you don’t get adequate sleep, hormone fluctuations may keep you from being able to regulate your blood sugar and weight.  Once again, I know we are all busy, stressed, etc.  We’ve got a million excuses of why we can’t get enough sleep.  Well, I’ll just say, if you don’t, then you will have serious health consequences.  Every adult needs 7-8 hours of continuous, uninterrupted sleep, but no more than 9-10 hours.  And it’s not just the amount of time, but the pattern as well.  Sleeping from 1 am to noon the next day is not the best pattern.  Our body works on a rhythm that should be maintained as close to its natural cycle as possible.  I suggest sleeping from 9-5, 10-6 or 11-7, something like that.  Staying up late is just not healthy folks.  I personally try to be asleep NO LATER than 10, preferably 9:00.  I wasn’t always like this.  I used to stay up very late and get up very early.  And this pattern took its toll.  I understand that shift work may prevent a healthy sleeping pattern. I have worked night shift before.  Here is an article that can help you improve your sleep quantity and quality.  (HERE)


Once again, if you are doing everything above, but have uncontrolled stress, then all of your efforts may be for nothing.  Stress also causes changes to hormone levels that can prevent good blood glucose and weight control.  It is not easy to control stressors.  We often just cannot remove them.  We must then strengthen the way we cope with them.  If you have excessive stressors in life, you MUST do something to ACTIVELY control stress.  Adequate sleep is the first key to reducing stress.  Exercise can also be a stress reducer, and not just vigorous exercise, but also just stretching and practicing active relaxation.  Some people pursue spiritual activities.  I do all of these.  I also use essential oils to help me with both sleep and stress.  What I am saying is that stress reduction is not a passive activity.  You have to think of things you can do to actively try to control stress.  Even if it means going to a private place for 15 minutes and just focusing on your breathing.   Or, maybe for you it means going to a private place for 15 minutes, putting on gloves and hitting a punching bag.  Whatever it takes, lol!  Listening to nature sounds.  Aromatherapy.  Massages.  Accupuncture.  Once again, whatever it takes.  I don’t suggest “retail therapy” because then the credit card bill will give you added stress, lol!  Stress reduction is an area that I have to focus on daily so as not to let stressors get out of control.



There are many drugs on the market that can interfere with weight loss.  Some of them are necessary for life.  Some, however, may either not be necessary, OR a similar drug can be substituted that does not have this side effect.  If you don’t know whether a drug you are taking can contribute to weight gain, do some research.  Determine whether you need the medication or if lifestyle change may allow you to discontinue its use.  If you cannot discontinue it, find if there may be a substitute that does not carry this side effect.


If you are doing all of these things and you are still having weight loss problems, then,  it might be a good idea to have a thorough medical examination to evaluate any conditions that could be preventing weight loss.  Check you health markers, such as your thyroid markers, cortisol levels, insulin levels, etc.  There are many tests that can be performed.  And when you get these tests, do not rely on the healthcare provider’s interpretation alone.  Many providers will tell you that everything is “normal.”  “Normal” does not mean “optimal.”  For instance, according to a lab, fasting blood glucose up to 105 is “normal.”  But it is far from optimal.  In fact, it is very problematic.  When determining “normal” lab values, they consider what an average is for all people being tested in a population.  But all people includes those with advanced disease.  So, in order to say that a blood glucose number of 105 is “normal,” the range of blood sugars considered probably contained thousands and thousands of people with diabetes.  So “normal” is not optimal, by far.  You will have to do your research about what is optimal levels of these health markers and determine what needs to be done to reach these levels.  (See my article “My Doctor Told Me I Was Normal” HERE)

Finally, I want to say, please be kind to your body.  I spent decades in various extreme weight loss efforts and it really damaged my body and my metabolism, which is why it takes absolutely EVERYTHING in my power to keep my weight controlled to this day.  I often starved myself and exercised excessively and it really took a toll on my body.  I don’t do that anymore.  I cherish this body and I am kind to it.  I listen to it.  I don’t punish it.  I DO work extremely hard.  There is a difference, lol!  I have come to accept that as long as my health markers are optimal, and I feel great, then I’m not going to obsess about what is on the outside.  If you have damaged your body by years and years of yo-yo dieting, just know that it may take a LONG time to heal.  Just be patient.  I am confident that you will have a huge measure of success with your health, in time.

You are welcome to take my weight loss course.  You may pick up additional pointers there.  For more information, go to the “My Services” tab.  These courses were designed to take those with little knowledge of LCHF and guide them towards a healthy low carb life.  But I have an entire section of the program that deals with these issues above.

So, that is it in a nutshell folks.  Hope this is helpful.

Once again, wishing you health and happiness.

Please watch this EXTREMELY helpful and relevant video:


Here are some additional resources for you

Then, examine these areas:


Here is an extremely informative series by Low Carb Nutritionist Amy Berger:

  • The Truth About Weight Loss (HERE)
  • Why Am I Not Losing Weight on LCHF? – Part 1  HERE
  • Why Am I Not Losing Weight on LCHF? – Part 2  HERE
  • Why Am I Not Losing Weight on LCHF? – Part 3a HERE
  • Why Am I Not Losing Weight on LCHF? – Part 3b HERE
  • Why Am I Not Losing Weight on LCHF? – Part 4  HERE
  • Why Am I Not Losing Weight on LCHF? – Part 5  HERE

And another of her great posts: Obesity Resistance vs Obesity Propensity HERE

How To a Break a Weight Loss Plateau – Diet Doctor  HERE

“15 Reasons for Not Losing Weight on a Low Carb Diet”  HERE

“Top 10 Mistakes People Make on a Low Carb Diet”  HERE

“Top Reasons for Not Losing Weight on a Low Carb Ketogenic Diet”  HERE

Wheat Belly Blog “Drugs that block weight loss”  HERE

“Why You Fall Off the Low Carb Wagon”  HERE

George Stella “Has your weight loss stalled out?”  HERE

Authority Nutrition “Leptin resistance: everything you need to know”  HERE

KetoDietApp: “Not losing weight on a low carb ketogenic diet? Don’t give up.” HERE


How To Find What You Are Looking For on Low Carb RN

Image result for image table of contents

In the past 18 months, I have added approximately 65 pages and nearly 100 posts to this site!  These pages and posts also contain hundreds of links to similar content from trusted sites all over the world.  I am so excited to be a part of educating hundreds of thousands of people in healthy living, reversing or managing diabetes and losing weight.  I hope this site has been helpful to you.

While it is easy to find the pages you are looking for on the site, due to the easy tabs at the top of this page, it can be more challenging to find past posts.  Although there is an “Archives” section to the right side of this page, this only lists articles by date.  I felt it would be far easier to find what you are looking for either by title, or subject.

Therefore, I have now added a Table of Contents to this site.  It is located under the “About” tab at the top of this page (or click HERE).  The table of contents will list posts both alphabetically and by subject.  The subject categories are: diabetes, weight loss, low carb, general health and wellness, exercise, common sense (lol!), reviews, and miscellaneous.  Some articles may appear in more than one subject section.

I hope this is helpful to you in finding what you need on the site.

Happy low carbing to you!