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.
Dr. Atkins' Quick & Easy New Diet Cookbook: Companion to Dr. Atkins' New Diet Revolution, Robert C. Atkins (1930-2003), M.D. and Veronica Atkins, 2nd Dr. Atkins' Quick & Easy New Diet Cookbook: Companion to Dr. Atkins' New Diet Revolution, Robert C. Atkins (1930-2003), M.D. and Veronica Atkins, 2nd edition 2004, ISBN 0743260007, Dewey 641.5635
Atkins for Life, Robert C. Atkins, M.D., 2003, 370 pages, ISBN 0312315228, Dewey 613.25
Here he adds carbs back, presuming the weight has been lost.
OK:Atkins for Life, Robert C. Atkins, M.D., 2003, 370 pages, ISBN 0312315228, Dewey 613.25
Here he adds carbs back, presuming the weight has been lost.
OK: pp. 39-40 green leafy vegetables asparagus green beans broccoli brussels sprouts butter beans cabbage cauliflower celery cucumber eggplant mushrooms okra pea pods/snow peas peppers radishes water chestnuts zucchini
OK: p. 42 almonds brazil nuts coconut hazelnuts/filberts macadamias pecans pine nuts walnuts
OK: p. 43 chickpeas/garbanzos hummus kidney beans lentils minestrone soup navy beans peas, dried/split soybeans tofu
OK: pp. 42-44 berries apple cherries grapefruit kiwi orange peach pear plum tangerine
Instead of ice cream: berries in heavy cream
Instead of a fruit smoothie: blend berries, ice, heavy cream, and Splenda
Indian restaurant: pp. 116-117 * shahi paneer (cheese in tomato sauce) instead of samosas (pastries) * roasted eggplant instead of pakora (fritter) * chicken soup instead of lentil soup * korma (meat in cream sauce) instead of biryani (rice) * tandoori instead of vindaloo * curry or kebab instead of dal or saag
Fatty fish: p. 145 salmon, tuna, halibut, sardines
Dr. Atkins' Diet Revolution, Robert C. Atkins, Bantam edition, 1973, 324 pages, ISBN 9780553271577
While proteins and fats have satiety value, carbohydDr. Atkins' Diet Revolution, Robert C. Atkins, Bantam edition, 1973, 324 pages, ISBN 9780553271577
While proteins and fats have satiety value, carbohydrates provoke hunger by stimulating the insulin release that lowers blood sugar. p. 32.
If you want to lose weight fast, restrict quantities, but not so restricted that you feel deprived. p. 36.
Caffeine and theobromine (in tea) can lead to excess insulin production. p. 63.
My dad went on this diet just after the book came out. After 3 days he noticed his breath smelled like acetone, and he gave it up. That's ketosis. It's benign. It means you're burning fat, instead of sugar.
This 1973 edition adds Atkins' excellent response to the American Medical Association's witch hunt against him. ...more
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.
Rethinking Diabetes, Gary Taubes, 2024, 495 pages, Dewey 616.462, ISBN 9780525520085
Only low-carbohydrate, high-fat diets show consistent benefits. ppRethinking Diabetes, Gary Taubes, 2024, 495 pages, Dewey 616.462, ISBN 9780525520085
Only low-carbohydrate, high-fat diets show consistent benefits. pp. 16, 265. The introduction of fat is the most important art in diabetic cookery. p. 39. Our brains are 60% fat. p. 57. If you're going to eat a vegetable, put cheese sauce or oil or butter or cream on it.
The diet that best prevents heart disease in /anyone/ is that which lowers blood sugar and minimizes insulin in the blood p. 250, 255.
Carbohydrates raise the blood concentration of triglycerides and very-low-density lipoproteins (VLDL); saturated fats raise the concentration of low-density lipoproteins (LDL). pp. 257, 259-260. High triglycerides predict heart disease. pp. 261-262.
Overindulgence in rice, flour, and sugar causes diabetes. --Indian physicians, 500s BCE. p. 211. Obesity is caused by starches, grains, and sugars in the diet. More or less rigid abstinence from these foods is the only viable solution. p. 358. --Jean Anthelme Brillat-Savarin, /The Physiology of Taste/, 1825. "When I was growing up, everybody knew that eating too much sugar was what caused diabetes." p. 352. --Jesse Roth (1934- ), 2004. Diabetes becomes epidemic in populations eating more than 70 pounds of sugar per person per year (3 oz./day or 90 g/day). --George Campbell, 1966, p. 218. Weight loss, fat loss, and percent weight loss as fat, are inversely related to the level of carbohydrate in the diet. Carbohydrate restriction enables long-term weight loss and weight control, without hunger or fatigue. --Charlotte Young, 1973.
If a healthy person lives for 3 days on a carbohydrate-free diet, the liver changes fat into ketone bodies such as acetone and diacetic acid, which then appear in the urine. This is benign. The body and brain metabolize these ketone bodies instead of glucose. pp. 76-77, 159, 337.
Dogs with mild diabetes thrive on all-meat diets. Dogs with severe diabetes need to be calorie-restricted to keep them from ketoacidosis, coma, and death. pp. 72, 158.
The liver can synthesize glucose, even on a carbohydrate-free diet. pp. 45, 319-322. It breaks glycogen apart to do so. p. 327. If blood sugar drops too low, the pancreas secretes the hormone glucagon, signaling the liver to synthesize glucose. p. 326. The liver turns excess protein to glucose. p. 70. Glucagon signals the liver to turn amino acids to glucose, if blood glucose is low. p. 327. Only fat, fructose, and alcohol can be metabolized without a functional pancreas (and insulin-sensitive cells) to control blood glucose. pp. 62, 141. The easiest way to make a rat or mouse diabetic is, feed it lots of fructose. (Gary Taubes, The Case against Sugar, p. 351.) The brain uses 6 grams of glucose an hour, p. 327, 100 to 150 grams per day, p. 338. Or, the brain can use ketone bodies instead. p. 338.
Insulin is released by the pancreas in response to glucose in the blood. p. 153.
Effects of high blood sugar:
* damages hemoglobin, to abnormal form A1C. p. 270. High levels of hemoglobin A1C (above 6% of hemoglobin pp. 301, 308) predict severity of diabetes, and risk of heart disease, stroke, and premature death. p. 271. (p. 370 defines 5.7% as prediabetic, 6.5% as diabetic.) * Damaged proteins such as hemoglobin A1C are "advanced glycation end products (AGEs)," so acronymed as they are effects of age, accelerated by high blood sugar. These damaged proteins can knit together with other proteins, "cross-linking" to cause, for example, loss of elasticity in the skin, and stiffening joints, heart, lungs, and arteries, retinas, nerves, and kidneys. pp. 272-273. * High blood sugar inside cells that can't regulate penetration of glucose into their interiors, can damage the cell's DNA, which can lead to cancer. p. 273. * High blood sugar oxidizes the protein and fats of LDL in the blood, leading to plaque deposits in blood-vessel walls. p. 274. Saturated fat becomes LDL, so if you eat saturated fat AND carbohydrate, plaques form in your blood vessels. p. 274. * damages the pancreas, reducing its ability to make insulin. p. 335.
Effects of insulin: pp. 58-59
* signals cells to take in glucose as fuel--which they then do unless they've become insulin resistant. p. 167. Insulin resistance leaves blood glucose high despite high levels of blood insulin. p. 263. Insulin injected to lower blood sugar /all/ goes into the blood circulation, so it all signals cells to take in glucose. Insulin from the pancreas first shuts off glucagon production p. 328, then goes to the liver, which releases only half of it into the bloodstream. p. 326. * signals muscle and liver to store glucose in glycogen form (includes 3 water molecules per glucose molecule). * signals the liver and fat cells to turn carbohydrates into fat, in the form of triglycerides. pp. 153, 159, 264. * signals fat cells to sequester fatty acids. They do this at insulin concentrations so tiny other cells can't detect it. pp. 150, 154, 159-160. * inhibits excretion of salt in the urine, which also retains water and raises blood pressure. p. 266 * enables fatty plaques to form in the walls of blood vessels, damaging them, harming the heart, kidneys, retinas, lower limbs. p. 183. * causes weight gain, in part by sequestering fats in the fat cells and inhibiting the body's cells from metabolizing fat. Diabetics on sufficient insulin to control blood sugar to 150 to 200 mg/dl (normal range is 70 to 140 mg/dl p. 319), on the American Diabetes Association recommended diet of 50% carbohydrates, 15% protein, 35% fat, gain, on average, 10 pounds in a year, and keep it on, gaining weight even while eating less. pp. 308-309. * Insulin injected to lower a diabetic's blood sugar, risks lowering it too much, sometimes to coma and death. p. 309. In health, the pancreas releases the counteracting hormone glucagon to keep blood sugar from going too low. Hypoglycemic coma occurs only by insulin injection. p. 326. Insulin inhibits the pancreas from releasing glucagon, which would have signaled the liver to convert glycogen and amino acids to glucose. p. 328. Coma commonly occurs at blood glucose levels around 45 mg/dl. p. 342. However, people adapted to using ketones instead of glucose as fuel have suffered no ill effects of blood glucose as low as 10 mg/dl. pp. 341, 445. [E.J. Drenick et al., 1972, "Resistance to Symptomatic Insulin Reactions after Fasting," The Journal of Clinical Investigation 51, no. 10 (Oct.): 2757-62.] Blood glucose levels above 180 mg/dl prompt the kidneys to excrete glucose in the urine. p. 342.
Effects of glucagon:
* raises blood sugar. If you have high blood sugar, you have high glucagon. Even if insulin is zero, we don't become diabetic unless the pancreas is oversecreting glucagon. p. 328. Injecting the hormone somatostatin reduces glucagon secretion, so lowers blood sugar. p. 328.
The effect of any diet is to be judged by those who follow it, not by those who break it. p. 3.
Many diabetics on insulin get fat, with ordinary amounts of food. pp. 132-133, 141-143, 161-162.
Successful treatment of obesity is rarely achieved in clinical practice. p. 163.
A new class of drugs has recently been shown to induce weight loss. Based on a hormone secreted from the gut, glucagon-like peptide 1 (GLP1). Those who go off the drugs gain back the weight. pp. 23, 403. Long-term side effects are unknown.
Clinical trials necessary to rigorously assess the risks and benefits of diets of significantly different proportions of protein, fats, and carbohydrates have never been conducted. p. 14.
About 25% of medical spending in the U.S. is for diabetes care. p. 11.
Real-time, continuous, accurate glucose monitoring has been available since 2011. p. 395.
The greatest cause of tooth decay is acid from bacterial fermentation of starch and sugar. p. 229.
Insulin from 1922 to 1982 was taken from slaughtered pigs and cattle: 8,000 pounds of pancreases from 23,000 animals produced a pound of insulin. Since 1982, it's synthetic human insulin, produced by bacteria modified with the insulin-producing gene. p. 305.
Scientific knowledge advances as authorities who trumpeted false theories die. p. 249.
Correct but thin. Often just, "the research supporting this piece of conventional wisdom is laughable." Which is true of almost everything.Correct but thin. Often just, "the research supporting this piece of conventional wisdom is laughable." Which is true of almost everything....more
Thomas Ray
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Books:
physiology
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