benefits of sleep, butter, high-fat diet, cholesterol, saturated fat

I finally got enough sleep 3 nights in a row, and walked 33 miles the past 3 days. Branson is a very healthy environment. Sleep is important — brain cells shrink 50% and expel toxins that are removed via the glymphatic system. Another great idea is to eat more fat, like butter, cream, sour cream, egg yolks. Cholesterol is most concentrated in the brain where it is needed for proper function. The low fat diet is bad for brain function. PBS People’s Pharmacy had a great hour show on the benefits of high-fat today. Unfortunately I went low-fat after the government recommendations in 1977 when I started carbo-loading for marathon running in Boston. Never could figure out why I gained 15 pounds around my waist from running as compared to weightlifting (hi protein + fat diet). 2 summers ago I started eating butter and immediately lost that 15 pounds. Butter has many other benefits too. She is a very clear speaker. I already knew most of this information but it is good to hear it clearly. She is a New York Times journalist. The show is as much about politics and government stupidity as it is about science.

Show 966: The Benefits of Butter

Does a low-carb high-fat eating plan provide the basis for a healthy diet?

The People’s Pharmacy October 15, 2014 Radio Shows

For decades, Americans have been warned to step away from the cheese and leave the butter untouched.

Saturated fat was believed to clog the arteries and lead to heart attacks and early death. But what was the basis for those admonitions?

Where’s the science?

The science of the popular prescriptions for a low-fat diet is surprisingly slim. Many of the recommendations that have become policy drew as much on politics as on research.

Are there unintended consequences of following a low-fat diet? What role should vegetable oil play in a heart-healthy approach to eating?

We discuss Mediterranean, low-fat and Atkins-type diets, learn about some interesting early research on nutrition and consider how dietary recommendations can become so emotionally charged.

This Week’s Guest

Nina Teicholz is an investigational reporter who has written for The New York Times, the Washington Post and the New Yorker.

Her bestselling book is The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet.

Listen to the Show

The podcast of this program will be available the Monday after the broadcast date. The show can be streamed online from this site and podcasts can be downloaded for free for four weeks after the date of broadcast.

The Big Fat Surprise: Why Butter, Meat & Cheese Belong in a Healthy Diet by Nina Teicholz
The ECONOMIST: “Ms Teicholz’s book is a gripping read for anyone who has ever tried to eat healthily….This is not an obvious page-turner. But it is.”

In The Big Fat Surprise, investigative journalist Nina Teicholz reveals the unthinkable: that everything we thought we knew about dietary fat is wrong. She documents how the low-fat nutrition advice of the past sixty years has amounted to a vast uncontrolled experiment on the entire population, with disastrous consequences for our health.

For decades, we have been told that the best possible diet involves cutting back on fat, especially saturated fat, and that if we are not getting healthier or thinner it must be because we are not trying hard enough. But what if the low-fat diet is itself the problem? What if the very foods we’ve been denying ourselves—the creamy cheeses, the sizzling steaks—are themselves the key to reversing the epidemics of obesity, diabetes, and heart disease?

In this captivating, vibrant, and convincing narrative, based on a nine-year-long investigation, Teicholz shows how the misinformation about saturated fats took hold in the scientific community and the public imagination, and how recent findings have overturned these beliefs. She explains why the Mediterranean Diet is not the healthiest, and how we might be replacing trans fats with something even worse. This startling history demonstrates how nutrition science has gotten it so wrong: how overzealous researchers, through a combination of ego, bias, and premature institutional consensus, have allowed dangerous misrepresentations to become dietary dogma.

With eye-opening scientific rigor, The Big Fat Surprise upends the conventional wisdom about all fats with the groundbreaking claim that more, not less, dietary fat—including saturated fat—is what leads to better health and wellness. Science shows that we have been needlessly avoiding meat, cheese, whole milk, and eggs for decades and that we can now, guilt-free, welcome these delicious foods back into our lives.

“[Teicholz] has a gift for translating complex data into an engaging forensic narrative… [The Big Fat Surprise] is a lacerating indictment of Big Public Health… More than a book about food and health or even hubris; it is a tragedy for our information age. From the very beginning, we had the statistical means to understand why things did not add up; we had a boatload of Cassandras, a chorus of warnings; but they were ignored, castigated, suppressed. We had our big fat villain, and we still do.” (The Wall Street Journal)

“Ms Teicholz’s book is a gripping read for anyone who has ever tried to eat healthily…. This is not an obvious page-turner. But it is…. The vilification of fat, argues Ms Teicholz, does not stand up to closer examination. She pokes holes in famous pieces of research—the Framingham heart study, the Seven Countries study, the Los Angeles Veterans Trial, to name a few—describing methodological problems or overlooked results, until the foundations of this nutritional advice look increasingly shaky.” (The Economist)

Teicholz’s book shows that not only are foods rich in saturated fat not harmful to our hearts, but they actually are good for us.… Read Teicholz’s excellent book and tell me you aren’t convinced she’s right. (Chicago Sun-Times)

“A devastating new book…. [The Big Fat Surprise] shows that the low-fat craze was based on flimsy evidence. Nina Teicholz, an experienced journalist who spent eight years tracking down all the evidence for and against the advice to eat low-fat diets, finds that it was based on flimsy evidence, supported by an intolerant consensus backed by vested interests and amplified by a docile press.” (The Times of London)

The Big Fat Surprise should become mandatory reading in every science class…. Teicholz describes the human story of how bad science became federal policy, especially concerning the question of heart disease.” (Minneapolis Star Tribune)

“Teicholz has a knack for discovering long-lost research…. The Big Fat Surprise—well written and hard to put down—should help Americans wake up—certainly a few, and hopefully a great many—before it is too late.” (Sally Fallon Morell, President Weston A. Price Foundation)

“Bottom line: Teicholz’s book is well worth reading. It is an eye-opening dissection of some of the long-held nutrition myths we have accepted as fact.” (Psychology Today)

“Impeccably researched and expertly written, the prose glides while the citations are more than 100 pages in length. Through nearly a decade of research for the book, Teicholz consulted experts in the fields of research and epidemiology, clinicians and physicians, politicians and journalists, authors and food industry leaders. The Big Fat Surprise is a cross between a Who’s Who of the food policy world and Edward Gibbon’s extensive work The History of the Decline and Fall of the Roman Empire: it offers a complete record of the nutrition paradigm shift, from the birth of the diet-heart hypothesis, to the fabrication of the Mediterranean Diet, to the study of the Atkins Diet in action. Teicholz leaves no stone unturned…” (Paleo Magazine)

“Solid, well-reported science… Like a bloodhound, Teicholz tracks the process by which a hypothesis morphs into truth without the benefit of supporting data.” (Kirkus Reviews (Starred Review))

“This fascinating book raises important issues as Americans battle obesity, diabetes, and cardiovascular disease…. Thought provoking and well worth purchasing.” (Library Journal)

“Nina Teicholz reveals the disturbing underpinnings of the profoundly misguided dietary recommendations that have permeated modern society, culminating in our overall health decline. But The Big Fat Surprise is refreshingly empowering. This wonderfully researched text provides the reader with total validation for welcoming healthful fats back to the table, paving the way for weight loss, health and longevity.” (David Perlmutter, MD, author of the #1 New York Times bestseller Grain Brain)

“A page-turner story of science gone wrong: what Gary Taubes did in Good Calories, Bad Calories for debunking the connection between fat consumption and obesity, Nina Teicholz now does in Big Fat Surprise for the purported connection between fat and heart disease. Misstep by misstep, blunder by blunder, Ms. Teicholz recounts the statistical cherry-picking, political finagling, and pseudoscientific bullying that brought us to yet another of the biggest mistakes in health and nutrition, the low-fat and low-saturated fat myth for heart health.” (William Davis, MD, author of the #1 New York Times bestseller Wheat Belly)

“At last the whole truth about the luscious foods our bodies really need!” (Christiane Northrup, M.D., ob/gyn physician and author of the New York Times bestseller Women’s Bodies, Women’s Wisdom)

“This meticulously researched book thoroughly dismantles the current dietary dogma that fat–particularly saturated fat–is bad for us. Teicholz brings to life the key personalities in the field and uncovers how nutritional science has gotten it so wrong. There aren’t enough superlatives to describe this journalistic tour de force. I read it twice: once for the information and again just for the writing.” (Michael R. Eades, M.D., author of the New York Times bestseller Protein Power)

“The Big Fat Surprise delivers on its title, exposing the shocking news that much of what “everybody knows” about a healthy diet is in fact all wrong. This book documents how misunderstanding, misconduct and bad science caused generations to be misled about nutrition. Anyone interested in either food or health will want to read to this book.” (Nathan Myhrvold, author of Modernist Cuisine)

“As an epidemiologist, I am awestruck. Nina Teicholz has critically reviewed virtually the entire literature, a prodigiously difficult task, and she has interviewed most of the leading protagonists. The result is outstanding: readable and informative, with forthright text written in plain English that can easily be understood by the general reader.” (Samuel Shapiro, retired, formerly at the Boston University School of Medicine)

About the Author

Nina Teicholz has written for Gourmet magazine, The New Yorker, The Economist, The New York Times, and The Washington Post. She also reported for National Public Radio. She lives in New York with her husband and two sons.

Okay, look. I’m about as biased a reviewer as you can get. I read Gary Taubes’ Good Calories Bad Calories in 2008 and was so moved by it that I radically overhauled my diet and started writing and researching about nutrition and obesity as a hobby.

So when I had the opportunity to review an advance copy of Nina Teicholz’s Big Fat Surprise, I assumed I would enjoy it and agree with her conclusions… but I was in no way expecting to be so surprised and delighted by it… and so infuriated by the nasty nutrition politics that she exposes.

Could a single man, Ancel Benjamin Keys, indirectly be responsible for more mayhem than any other figure from the 20th century?

Was Keys’ so-called “diet-heart hypothesis” — which convinced a generation to eschew eating fat and turn instead to sugar, carbohydrate and processed vegetable oils — one of the most deadly ideas of modern civilization?

These and other troubling thoughts can’t help but bubble to mind as you read Teicholz’s nutritional thriller.

I’ll get to the juicy details in a second. But first, the overview:

In the middle of the 20th century, thanks to Ancel Keys and several other arrogant researchers, we began to fear dietary fat as an agent of heart disease and other ills. So we revised our diet to be “healthier” and wound up, ironically, suffering through profound epidemics of obesity, type 2 diabetes and other metabolic diseases as a result.

Teicholz’s lucid summary of this disaster, The Questionable Link Between Saturated Fat and Heart Disease, was the #1 most read editorial in a recent issue of the Wall Street Journal. Her piece prompted conservative pundit, Rush Limbaugh, to do a lengthy expose on his talk show about the low fat diet myth.

I hesitate to be optimistic, but we may be witnessing a wave of mainstream support for Teicholz and Taubes’ signature ideas about nutrition and health.

In addition to Limbaugh’s harangue against Keys and the low fat diet, Dr. Oz — arguably the most influential doctor on TV — recently admitted that he was “wrong” about saturated fat being dangerous. Guest appearances by Dr. Peter Attia and Dr. David Perlmutter on Oz’s show also attest to Oz’s change of heart.

Meanwhile, documentarian Morgan Spurlock (of Supersize Me fame) recently admitted: “I am not eating carbohydrates, no bread, no pasta, no sugar. I feel better than I ever have.”

Katie Couric’s new documentary, Fed Up, which opens this weekend (as I write this review), also calls B.S. on the low fat high sugar diet and questions the idea that all calories are equal.

And a massive meta-analysis of 72 studies published in February in the Annals of Internal Medicine ,which exonerated saturated fat in no uncertain terms, is just the latest in a growing fusillade of attacks on the conventional “eat less fat and more carbs” nonsense.

We’ve still got a long road ahead, though, and many misconceptions persist. That’s one of the reasons Teicholz’s book is so important.

Interview with Jeremiah Stamler

Stamler was a colleague and contemporary of Keys, and he and Keys advocated aggressively for the diet-heart hypothesis. Stamler led the Multiple Risk Factor Intervention Trial (MRFIT), a $115 million dollar experiment carried out from 1973-1982. It was a catastrophic failure for the diet-heart hypothesis, as Teicholz describes, yet its failure changed nothing about how the nutrition establishment operated.

In an interview with Stamler, she pointed out the following paradox: a 1997 follow up to MRFIT found that the treatment group had higher rates of lung cancer than the control group did, despite the fact that 21% of the treatment group had quit smoking compared with 6% of the control group. Stamler responded: “I don’t know! That could be a chance find… it’s just one of those findings. Troublesome. Unexpected. Not explained. Not rationalized!”

Fascinating stuff.

Slaying Dean Ornish’s Cherished Study Claiming That His Diet “Reversed” Heart Disease

Teicholz also interviewed Dean Ornish, the most celebrated modern advocate of low fat diets, and analyzed the study that made him a nutritional star. A 1998 article published in the Journal of the American Medical Association (JAMA) helped make Ornish a household name. But this study was PLENTY flawed and got outsized pressed.

Teicholz writes: “Curious about the findings, I called Key Lance Gould, director of cardiology at the University of Texas, who helped Ornish launch his research career and was a co-author with Ornish on the JAMA papers…. On the phone, I could almost hear Gould’s incredulity over how Ornish promoted their study results. ‘Most people do a study and get one paper. Dean does one study and gets a bunch of papers. There’s a certain skill in marketing a small little piece of data. He’s really a genius at PR.’”

Fascinating Critical Reappraisal of Olive Oil and the Mediterranean Diet

We all “know” olive oil is one of the healthiest substances known to humanity. Right? Well, how did these beliefs develop, and is there good science to back them up? Teicholz’s explosive expose on the origins of the Mediterranean Diet and our (modern) fetishization for olive oil will blow your mind.

Here’s a nice gem: “…when [famous Harvard University nutrition professor] Walter Willett unveiled the Mediterranean pyramid in 1993, no controlled clinical trials of the diet had ever been done.”

The Scary Rise of Soybean Oil

Teicholz recounts the bizarre story of multimillionare, Philip Sokolof, who bought a full page ad in the New York Times in 1988 trumpeting “THE POISONING OF AMERICA” by saturated fats.

She also reveals a deeply disturbing graph published in the American Journal of Clinical Nutrition showing how soybean oil consumption has skyrocketed. “Americans now eat over 1,000 times more soybean oil than they did in 1909, the biggest change in the American diet.”

I could go on. The book is a brilliant whodunnit, and I cannot recommend it highly enough. Stop. Do not pass go: get your copy NOW.


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