The Uninhabitable Earth: Life after Warming, David Wallace-Wells, 2023 edition adapted for young adults, 157 pages, ISBN 9780593483572, Dewey 304.28 WThe Uninhabitable Earth: Life after Warming, David Wallace-Wells, 2023 edition adapted for young adults, 157 pages, ISBN 9780593483572, Dewey 304.28 W155un new teen collection
mya = million years ago
Extinction events: 450 mya 86% of species dead 380 mya 75% of species dead 255 mya 96% of species dead 205 mya 80% of species dead 70 mya 75% of species dead
All but one of these involved greenhouse-gas-produced climate change. p. 3.
The worst, 255 mya, 96% of species dead, was caused by carbon dioxide raising global air temperature 5°C, leading to methane release. p. 3.
We are now adding carbon to the atmosphere at more than 10 times the rate of 255 mya. p. 4.
We're going to
bake, starve, drown, burn, parch, lose ocean life, choke, sicken, be impoverished, go to war, and worse.
Yet the author says he's optimistic because, "we remain in command."
The Uninhabitable Earth: Life after Warming, David Wallace-Wells, 2023 edition adapted for young adults, 157 pages, ISBN 9780593483572, Dewey 304.28 WThe Uninhabitable Earth: Life after Warming, David Wallace-Wells, 2023 edition adapted for young adults, 157 pages, ISBN 9780593483572, Dewey 304.28 W155un new teen collection
mya = million years ago
Extinction events: 450 mya 86% of species dead 380 mya 75% of species dead 255 mya 96% of species dead 205 mya 80% of species dead 70 mya 75% of species dead
All but one of these involved greenhouse-gas-produced climate change. p. 3.
The worst, 255 mya, 96% of species dead, was caused by carbon dioxide raising global air temperature 5°C, leading to methane release. p. 3.
We are now adding carbon to the atmosphere at more than 10 times the rate of 255 mya. p. 4.
We're going to
bake, starve, drown, burn, parch, lose ocean life, choke, sicken, be impoverished, go to war, and worse.
Yet the author says he's optimistic because, "we remain in command."
21-Day Keto Magic, Dr. Michael Mosley, 2022, 287 pages, IS N 9780316395113, Dewey 613.2833 M853t
Recommends a low- carb 800-900 calorie diet for 12 wee21-Day Keto Magic, Dr. Michael Mosley, 2022, 287 pages, IS N 9780316395113, Dewey 613.2833 M853t
Recommends a low- carb 800-900 calorie diet for 12 weeks. p. 77. Fifty grams of protein/day, less than 50 g of carbs. p. 80. Eat during 10 hours, fast 14 hours. p. 83.
What the World Eats, Faith D'Aluisio, 2008, 160 pages, ISBN 9781582462462
This is a children's book. And yet it starts by saying, we're all getting fatWhat the World Eats, Faith D'Aluisio, 2008, 160 pages, ISBN 9781582462462
This is a children's book. And yet it starts by saying, we're all getting fatter and sicker because we eat too much of "energy-dense" food. pp. 9-10. It hits this note harder with a table of "overweight" and "obese" fractions of males and females by country, p. 55. And these "facts about the United States: 8.8% of the population age 20+ have diabetes; taxpayers pay 50% of obesity-related medical costs; 25% of men, 45% of women are on a diet on any given day; 95% will regain the lost weight in 1 to 5 years." p. 145. This is gratuitous shaming. There is no instruction on how to eat to grow slim. Indeed, the author trumpets her ignorance by equating sugars and fats as supposedly foods to avoid, and using the term, "energy-dense," as if lots of grams per calorie were the mark of a good food. For the truth, read /Eat Fat and Grow Slim/ by Dr. Richard Mackarness, and the latest by Gary Taubes. More here: https://www.goodreads.com/review/list...
The Art and Science of Low-Carbohydrate Living, Jeff S. Volek and Stephen D. Phinney, 2011, 302 pages, ISBN 9780983490708, Dewey 624.2833 V882a
STARTINThe Art and Science of Low-Carbohydrate Living, Jeff S. Volek and Stephen D. Phinney, 2011, 302 pages, ISBN 9780983490708, Dewey 624.2833 V882a
STARTING
When first thrown wholly upon a diet of reindeer meat, it seems inadequate to properly nourish the system and there is an apparent weakness and inability to perform severe exertive, fatiguing journeys. But this soon passes away in the course of two or three weeks. --Frederick Schwatka, 1880. We feel and function best on sustained, not intermittent, carb restriction. pp. 237-238.
LIFELONG If a low-carb-adapted diabetic patient "breaks the diet" by eating even transient and/or modest amounts of refined carbs, all the hard-won benefits can disappear, and don't reappear for 3-7 days back on low-carb. pp. 203, 214-215, 244-245.
CARBOHYDRATE INTOLERANCE Insulin resistance is carbohydrate intolerance. Just say no to carbs. pp. 174, 186-203. Also known as metabolic syndrome, defined as 3 or more of: * Waist circumference ≥ 40 inches (men) or ≥ 35 inches (women) * Fasting triglycerides ≥ 150 mg/dl * HDL-C, High-density-lipoprotein cholesterol, < 40 mg/dl (men) or < 50 mg/dl (women) * Blood pressure ≥ 130/85 mm Hg or on meds for it * Fasting glucose ≥ 100 mg/dl or on meds for it. pp. 175, 192-193.
SODIUM, POTASSIUM, MAGNESIUM All carbohydrate-restricted diets make the kidneys dump sodium. p. 149. Absent sufficient sodium, your body jettisons potassium too. You get irregular heartbeats and muscle cramps. So get plenty of salt and potassium. Add 2-3 grams of sodium per day, such as 2 bouillon cubes. p. 241. Broth is good. One teaspoon salt per quart. p. 150. When you boil meat, 45% of its potassium comes out in the broth. Leafy greens and broth are good magnesium sources. p. 153. If you have muscle cramps, take 3 slow-release magnesium tablets daily for 20 days. Do not take magnesium if you have kidney problems. p. 244.
PUMP YOU UP Resistance training (such as weightlifting) is necessary to maintain lean body mass on a calorie-restricted diet. pp. 125-128. (view spoiler)[ Sedentary people lost 69% as fat, 31% as lean. Those on endurance training 50 min. 3x/wk lost 78% as fat, 22% as lean. Those on endurance training as above plus resistance training 40 min. 3x/wk lost 97% as fat, 3% as lean. (hide spoiler)]
EXERCISE Exercise is a wellness tool. Exercise is not a weight-loss tool. A fat person should first reduce carbs. Long runs or long bike rides can wait until weight has been lost. When fat people exercise regularly, their resting metabolism SLOWS. So instead of losing 10 pounds per 350 miles run or 1000 miles cycled, they lose only 2 to 7 pounds. And risk joint damage. pp. 242-243.
CARBS Carbs increase insulin; insulin sequesters fat in fat cells, and stimulates hunger. pp. ii, 78, 107, 143, 195.
INSULIN RESISTANCE Glucose can't enter (nonbrain) cells without insulin and cells' sensitivity to it. p. 75. Hundreds of millions of people are insulin-resistant, including about 25% p. 76 or 34% p. 173 of U.S. adults.
Most people whose muscle cells are insulin-resistant are fat, as the pancreas floods the blood with insulin, which fat cells stay sensitive to and imprison the fat. p. 80. If fat cells become insulin-resistant, they release fats that then deposit in the muscles and liver. A hot mess. pp. 181-189.
LOW-CARB Ketogenic 75-to-85%-fat, zero-to-10%-carbohydrate, 15-to-20%-protein diets improve insulin sensitivity. pp. 33, 76-79, 86-87, 123-126, 148, 156, 163, 186-203, 207-210, meals 231-235, 238-239. These percentages are by calories, not grams--BUT, what's important is limiting daily carb grams, to less than about 50. p. 109. (view spoiler)[Peanut butter that's 16 g fat, 7 g carbs, 8 g protein per 32 g is (16*9, 7*4, 8*4)/(144 + 28 + 32) = 70.6% fat, 13.6% carb, 15.7% protein. https://www.smuckers.com/peanut-butte... https://www.wolframalpha.com/input?i=.... (hide spoiler)]
KETOGENESIS On 50 grams (200 calories) or less of carbs per day, the liver makes ketones, that in a few weeks rise to 1 to 3 millimolar concentration in the blood: most of the brain's fuel is these ketones. p. 33, 199-201.
SATIETY An inpatient study of fat type-2 diabetics: one week of eating a balanced diet to satiety, followed by the same foods but limiting carbs to 20 grams (80 calories) per day. Energy intake dropped from 3100 to 2100 calories per day, all due to the missing carbs. Hunger, satisfaction, and energy level did not change. p. 163.
INFLAMMATION Insulin resistance increases inflammation. And conversely, in a vicious circle. Inflammation is an immune response to carbohydrate, in carbohydrate-intolerant people. pp. 185-191.
FATS Avoid soybean, corn, sunflower and cottonseed oils. p. 240.
KETOACIDOSIS Type-1 diabetics need insulin injections to control blood-fat levels: overproduction of ketones in type-1 diabetics is life-threatening ketoacidosis. This is a danger only if the pancreas can't make the tiny amount of insulin needed to limit fatty-acid release from fat cells. p. 80.
CONVENTIONAL WISDOM Conventional wisdom changes with the deaths of the experts who touted the wrong idea. pp. 177-179.
/THE/ CAUSE? Why did your bath overflow? Was it because you forgot to turn off the faucet, or was the drain clogged? p. 178. Metabolic disease results from a collection of simultaneous problems. p. 189.
Thomas Ray
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