Rrarf

www.180degreehealth.
com
Rrarf!
An Introduction to 180DegreeHealth
By Matt Stone
A proud presentation of:
www.180degreehealth.com
Copyright 2010 180DegreeHealth, LLC. All rights reserved worldwide. This publication and content is protected by law, and all rights are reserved, including resale rights: you are not allowed to sell this E-Book to anyone else. Reproduction or translation of any part of this work beyond that permitted by Section 107 or 108 of the 1976 United States Copyright Act without permission of the copyright owner is unlawful.
Disclaimer
The material provided here is for educational and informational purposes only and is not intended as medical advice. The information contained in this eBook should not be used to diagnose or treat any illness, metabolic disorder, disease, or health problem. If you have developed a serious illness of some kind, the complexities of dealing with that disorder are best handled by your physician or health care provider, whom you should also consult with before beginning any nutrition or exercise program. Use of the programs, advice, and other information contained in this eBook is at the sole choice and risk of the reader.
Table of Contents
About Matt Stone Introduction A Few Words About My Research Style
HED First How the High-Everything Diet was Born
4 7
13 17
23
The Real Meat of the HED
Confirmation
RRARF is Rehabilitative Rest & Aggressive Re-Feeding
27 33 40 46 49 51 56
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The Specifics of the High-Everything Diet
Conclusion Appendix I Appendix II References

August 2010 Addendum
About Matt Stone
Hi, Im Matt Stone. Despite having graduated from the same university, Im not the co-creator of South Park. Thats a different Matt Stone. Im also not the Matt Stone that plays Neil Diamond tribute concerts, even though Im known amongst friends for singing Neil classics while driving past his Colorado home (I also can only play Diamond classics on guitar and little else). Im the other, other Matt Stone, the author and independent health researcher. Health, the culinary arts, traditional agriculture, exercise, and nutrition have been interests, hobbies, and/or professions of mine my entire life. In 2005; however, I decided to kick it up a notch. I launched a full-scale independent investigation into human health, sticking my nose into a wide spectrum of authors over the past century, cutting-edge scientific discoveries in the field of endocrinology, and many more disciplines and -ologies as diverse as paleopathology and psychoneuroendocrinology. Hoping to find something good really learn and discover something important, I was not disappointed. Very distinct themes emerged amongst nearly all of the avenues I explored. It became abundantly clear, were talking absolute crystal clarity here, that
the typical ideas that the mainstream has about health dont make much sense, are not congruent with history or even the most basic logic, and are more incorrect than you can imagine. In fact, when trying to come up with a simple name to summarize the discoveries that I had unearthed, the first thing that came to mind were the numbers 1-8-0. When the dramatic and exponential rise of obesity, type II diabetes, tooth decay, crooked teeth, mental disorders of all kinds, autoimmune disease, allergies and asthma, heart disease, cancer, early puberty, and even nearsightedness are all taken into consideration current widespread health information falls into a category somewhere between comical and diabolical. The exact opposite information is much more capable of halting and even reversing these alarming health trends. In more ways than one, we, as a species, are in desperate need of a 180-degree turnaround. Although I might have an odd sense of humor and make way too many obscure references to pop culture, do not be fooled. My pursuit of knowledge and comprehension of the field of human health exceeds that of all others in its scope, vision, and enthusiasm. This is not just a hobby of mine, nor is it a capital venture that is gearing up for the release of pills, powders, and triple chocolate almond fudge brownie health bars. This is a tireless, lifelong pursuit of genuine human vitality fueled by an agonizing desire to understand how and why human health is declining and how that process can be turned around. I, Matt Stone, and www.180degreehealth.com, make this pledge to you: To provide the most logical, unbiased, worthwhile, effective, and accurate discourse on human health in existence. Follow along with me and my lifes work, and together we will build the foundation of knowledge and understanding required to improve our own
health while insuring the well-being of many generations to come and we might even have some fun while were at it. -Matt Stone; December 2008
Introduction
Crikey! Ive been wanting to write this free eBook an introduction to 180DegreeHealth for a long, long time. People often have a hard time grasping what 180DegreeHealth is. Theres no real manual out there saying what 180 is and what 180 is all about. Misconceptions, internet gossip, and more have greatly contorted the general message and beliefs that are a culmination of my research. Some have actually been led to believe that 180DegreeHealth is dedicated to eating as much junk food as possible kind of like what Morgan Spurlock did in the movie Supersize Me. Uh, not so much. In fact, 180 is one of the strongest proponents of wholesome, nutritious, unprocessed, and unadulterated foods on the face of the planet within reason. Sure, youll find all kinds of nutritional religions out there that are, well, out there. Their beliefs in quality food are fine and dandy, but cannot be integrated into a lifestyle that is functional in todays society without some pretty extreme measures. 180 is about living life too, which is just as important to health as adhering to organic, grassfed, biodynamic, gluten-free, localvore food Fascism I assure you. So yes, 180 believes in taking some dietary liberties and dining with the rest of society from time to time as well having the bun with the burger. Junk food bingers though? Thats a stretch. Anyway, wanted to clear that up right away. I dont eat every meal at McDonalds. I might have a little bit of a comedic fetish for Don Gorske, that one guy from Wisconsin thats eaten over 20,000 Big Macs, but I dont condone such practices. 180 first began with my early adventures in diet long before I ever conjured up the name 180DegreeHealth. As early as my teens I began actively trying to eat less and exercise more. I wasnt overweight or anything, but had that general mindset about me. Unlike Barf, the halfman, half-dog character from the movie Spaceballs who described himself as his own best friend, I was more like my own Drill Sergeant. I constantly tried to beat myself up for being weak in the face of laziness and fatigue, and not having the willpower to keep my hands outta the cookie jar. I even came across an old calendar of mine from age 14. I was already making unreasonable goals for myself then. Do a jillion pushups with one hand tied behind your back every day for a month while subsisting on only raisins and lint (paraphrased). When I failed to prove myself superhuman by meeting any of these goals, I wrote YOU SUCK in large letters on the last page of the calendar. This first attempt and more importantly mindset toward obtaining health, has left quite a taste in my mouth. Praise Allah that I didnt stay stuck there forever (just 12 years or so), but I see people all around me that havent moved a mental inch from that state of
mind, and they are screwing themselves up big time. Thats where the new and improved me comes in to regulate, but it took a while to get there. Many more forks, follies, and fumbles. Crap. You know where this is headed next. I read one book by John Robbins, vegetarian racketeer, and thought that I knew everything about everything. I jumped on a vegetarian diet and instantly began trying to convince myself that I was healthier on such fare and began telling everyone in my family that their arteries were gonna get clogged if they so much as looked at a steak. But I wasnt just your average run-o-the-mill vegetarian. I mean I did it right! I ate homecooked beans, peas, or lentils with nearly every meal. Whole grains? I got em. Whole grain cereal with soymilk? Every morning! Smoothies with some kind of desiccated pond scum in it that I paid a quadrillion dollars an ounce for? Hell yes! Raw date and nut bars? By the kilo. I ate enough fruit to feed the entire cast of Project X with enough leftover for Clyde the Orangutan. Sorry about all the movie references, but I soaked up movies mostly 80s pop culture, the same way I soaked up nutrition and health information in my later years. I mean, I dont have to look up the name of the actor that played Johnny in The Karate Kid. I just know that it was William Zabka. Of course, I exercised (exorcised) 40 hours per week, sometimes going on 135-mile bike rides pulling a 50 pound cart behind my bike up Rocky Mountain passes, so my vegetarian diet was supplemented with huge Krispy Kreme binges as well. I did, after all, have a huge wave of sugar cravings sweep over me every 43.8 seconds. So anyway, I had that experience going for me. Still playing Drill Sergeant to myself. What next? Oh yeah. I finally broke myself. I went on a long backpacking trip into the Wind River Mountains of Wyoming with insufficient food supplies for 44 days. I achieved sub 5% body fat levels, had one of those six-packs with veins popping out of it, and could count each of my vertebrae. It was by far the most unhealthy Ive ever been, and the pile of fallen hair I woke up to each morning for months afterward, or the 40 pieces of candy or 10 cups of caffeinated tea that I was compelled to consume every day spoke volumes about just how much damage was done. Funny thing was, I did this all, at least partially, in the name of health. I thought it would be purifying or something. Turned out to be or something. I purified myself of thick hair, sex drive, sanity, and being warm at normal temperatures among other things. Anyway, that was that. I was done with fighting against myself to be healthy. I started relaxing more. Eating more. Loving myself1. Trying not to judge my food choices but just enjoy
Thats not what I mean you pervert!
everything I ate. Before long, I was eating healthier than I ever had before. It was automatic. I didnt want to eat junk. I stopped having those Krispy Kreme binges. In fact, I called such a truce with ME that I started actually thinking of myself as being sacred. Okay fine, I was a little TOO into Eckhart Tolle, Wayne Dyer, and other new-agey nonsense back then, but it was an important stepping stone in learning to really trust my body, and be at total harmony with it. At the same time I really began to catch on, finally, to the fact that health and nutrition was my true calling. Little clues popped up, like the fact that I couldnt read two pages of a novel without my mind wandering but when I read a book about diet, health, nutrition, and related topics I would rip through them in two days and be able to recall nearly every word in vivid detail years later. Hmmm. So finally I took the plunge. I ordered 25 books, hoping to read them all in a year, and polished them all off in a few months, thirstier for knowledge than I had ever been in my life. Instead of continually bombarding my friends and family members with the latest interesting nutritional controversy du jour, I decided to start a blog. I called it Sacred Self. The idea was to include people on my health knowledge quest, and share with them some of the real truths that I had already arrived at such as what happens when you end the war with your appetite and energy levels and just obey or trust your body instead. I once thought about calling it The Body Trust as well. Finally, after all the research I had done, it became increasingly clear that what I had discovered was really 180 degrees to not just mainstream health, but many alternative beliefs as well. I was paving new ground, and some unique ideas not shared by anyone else in the health and nutrition arena began to surface. So in 2008, the big name change occurred. Sacred Self became a relic, and 180DegreeHealth became the future direction of my work, starting with the launch of www.180degreehealth.com on New Years Day of 2009, which also saw the release of version 1 of my first eBook: 180 Degree Metabolism: The Smart Strategy for Fat Loss (this was a pretty piss poor book overall compared to version 2 which was released in April of 2010). Anyway, what is 180DegreeHealth? 180 is an ongoing health and nutrition exploration into the whole, comprehensive portrait of what could be called Western Disease. How can it be prevented? How can the rising rates of numerous degenerative diseases be reversed turned 180 degrees? How can individual illnesses be reversed? I do not possess all the answers to all things, nor will I ever. But I am looking, I am unbiased more so than any other health advisor, educator, or theorist, and this is an actively evolving health community determined to find the most correct answers to the big questions. Everything I
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believe is constantly being fine-tuned, refined, and updated based on the avalanche of new information, testimonials, personal experience, and debate that I am constantly immersed in. Because of this, 180DegreeHealth has not only become an interesting place to snoop around, it has become an exciting place to snoop around. Wild ideas like using overfeeding as a tool to conquer health problems presumed to be caused by overfeeding tops the list of 180s biggest breakthrough discovery to date. With the discovery, nearly every mainstream and alternative belief about nutrition and metabolic syndrome has been formidably challenged. I actually used overfeeding to bring my blood glucose levels down 26% in 30 days eating lots of fat (thought by one side of mainstream medicine to cause high blood sugars), lots of calories (thought by another camp to cause high blood sugars), gaining weight (thought by another camp to cause high blood sugars), not exercising (thought by another camp to cause high blood sugars), and eating lots of high-glycemic carbohydrates (thought by another camp to cause high blood sugars). Fasting levels dropped to 67 mg/dl, with 1-hour postprandial readings after a full meal containing nearly 100 grams of high-glycemic index carbohydrate (baked potato with skin) of 75 mg/dl. This is a massive affront to five of the most major theories on insulin resistance taking place simultaneously. Few 180 followers track their blood sugars, but given sufficient time, about a half dozen others have reported verifiable increases in insulin sensitivity as well, with blood sugars dropping substantially. I received a testimonial just today via e-mail from a young man in Belgium, Martin, that dropped his 2-hour postmeal blood sugars from 120 mg/dl to 95 mg/dl since the beginning of the year. This is not an uncommon report, even amongst those who notice a rise in blood sugar when they first begin. Another great distinguishing aspect of 180DegreeHealth is its focus. Other sites put certain foods into healthy and unhealthy categories. Some go so far as to take pride in helping their devotees develop food intolerances. You might not have an adverse reaction to grains yet young Skywalker, but eat Paleo for a few months, try some grains, and you will become ill the moment they cross your lips. 180DegreeHealth is about increasing dietary freedoms, and increasing food tolerances. The ideal end goal for everyone is to be able to eat the greatest variety of foods, properly digest the greatest variety of foods, properly metabolize the greatest variety of foods, and experience great health with the absolute minimum number of dietary restrictions and limitations. Im not about figuring out what you do and dont digest and what you do and dont tolerate for example, but helping you overcome those obstacles. Easier said than done, and I certainly can appreciate the need to make a few dietary deletions and restrictions here and there especially when it comes to modern, non-nutritive, refined and processed junk foods. But the very fact that 180s goal is such makes it a pretty unique place to hang out.
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The goal, in simplest terms, is to help people achieve the best and most resilient level of day-today health that they are capable of achieving. I think this level of health was best described by legendary physician Henry Bieler when he described the amazing health of what he called the adrenal type. I want to do whatever I can to take as many people as possible to that state of being. Thats what we all want. That is true health. That is liberation. In Food is Your Best Medicine Bieler writes: p. 85 The physical energy of the adrenal type is seemingly inexhaustible, as is the nervous response of the sympathetic system, a result of perfect oxidation of phosphorous in the nerve tissue. Oxidation of carbon in the muscular system gives the adrenal type his great warmth. Thus, the temperature of his body is scarcely ever below 98.8, with hands and feet always pleasantly warm. As digestion and detoxication of food poisons depend greatly upon oxidation in the liver and intestines, it follows that the typical adrenal type, with his perfect oxidation, has thorough digestion. In fact, he may and often does boast that he can eat any and all kinds of food without discomfort. The exogenous uric acid products as well as the indoxyl compounds are completely detoxicated in the liver, do not accumulate in the blood, nor are they found in the urine. The skeletal muscles are well developed and have splendid tone. Fatigue is practically unknown to the adrenal type. His muscular endurance is spectacular. And the perfect tone of the involuntary muscles is evidenced by complete and rapid peristalsis, resulting in several bowel evacuations daily. He can dine on the most impossible food combinations imaginable with no evil results The quality of the blood is characteristic. A slight to marked polycythemia (more red cells than usual) occurs; leucopenia, or abnormal white cell count on the low side, is never noted. The blood, which is of a rich, red color, clots quickly. Fatal hemorrhage seldom occurs. The immunity against bacterial invasion is spectacular. The typical adrenal type hardly ever becomes infected, even with venereal diseases A member of the adrenal-type group has a phlegmatic disposition easygoing, jolly, slow to anger, never bothered with insomnia, fear or cold feet. He will often go out of his way to avoid a quarrel. Customarily, he has a wide circle of friends because he is warm-hearted and surrounded by an aura of kindly sympathy. Splendid circulation gives him warm, magnetic hands p. 95 He never worriesHis digestion is good and he is seldom constipated. It is possible for him to stand more treatments, operations and even more lung hemorrhages than any other type of
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patient. He is the patient most often discharged as arrested or cured. All the treatment necessary for his recovery is supplied by bed rest and fresh air. I dont know of a more perfect representation of what the true health experience is than that. Of course, its not a matter of mimicking those that have this level of health. That has never been the solution. Many people make great progress when it comes to mimicking the dietary or lifestyle patterns of healthy cultures and traditions, for many reasons. Still, its not the diet or lifestyle of our ancestors that we all want to be experiencing if it doesnt come with the metabolic state a healthy person is in as well. Thats really the key. How does someone in a healthy metabolic state maintain that state, and what are some strategies a person in an unhealthy metabolic state can deploy to get to a better place. Thats what 180DegreeHealth, and my research and information is all about. I no wait, WE are a community of curious people with an interest in health looking for ways, both new and old, of experiencing real health breakthroughs and helping others get there. Glad we connected. Welcome to a health fad hotter than Richard Simmons in Spandex after a grueling routine with a Thigh Master. Now lets get on with the book already. I hope to make you laugh, make you think to the point of having a headache, show you some new things youve never come across, make you realize that the big questions about health and diet have not been answered yet, and give you a great foundation to enter into the ongoing 180 adventure in the pages ahead. -Independent Health Researcher Matt Stone www.180degreehealth.com May 2010
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A Few Words About My Research Style

I am often challenged about my research style, and called unscientific by the naysayers, of which there are many to be expected when the ideas you promote, if true, would debunk nearly every major health/medical/nutrition movement on earth. Todays standard for writing about health and nutrition, more than any other field of science, has become pitiful. It is expected that any claim you make must have a clinical trial to back it up or else it is as good as a pile of dog feces. It is assumed that clinical trials actually have some real basis, are reliable, and the conclusions that stem from such studies are totally infallible. In short, they convince the less educated, who dont understand the whole picture. I think of using studies to back claims or hypotheses as being cheap cheap to an almost infinite degree. Ive perused all kinds of things on Pubmed and other databases of scientific studies and papers. Ive also experienced the psychology of coming up with an idea, doing a Google search, and finding my suspicion confirmed by umpteen different credible sources. Its awesome. Nothing feels more validating, and when you bring that idea to the public in a paragraph or article youre packing heat heavy artillery that no one can argue against. But over time as my thoughts and opinions have changed and been fine-tuned, Ive seen that basically any thought that pops into my head can be confirmed by a long list of studies from your industry standard double-blind, placebo-controlled, peer-reviewed golden boy to large, correlative epidemiological studies like The China Study (which concluded that animal protein is the most vile offender in the diet ha ha!). Actually, lets look at the China Study, as thats a good example. The China Study was spearheaded by a strong vegetarian advocate T. Colin Campbell. In the study, he looked at numerous Chinese provinces to find out what factor correlated most strongly with rates of heart disease, obesity, diabetes, cancer, etc. In this study, the strongest correlation between rising rates of degenerative disease was an increased intake of animal-source protein. A bad researcher, and god-awful scientist, would see this correlation, jump for joy since it lined up with his preconceived beliefs, and shortly thereafter appear on a pedestal before the whole world to tell them of this great discovery while vehemently defending his position against those challenging him with contradictory ideas and data. Thats exactly what T. Colin Campbell has done, gathering up other vegetarian-minded doctors and researchers as his wing men, and going on an anti-meat crusade. Hes not interested in contradictory ideas, but instead fights off threats to the conclusion of the China Study (threats like, oh I dont know, the fact that nearly every society on earth eats lots of animal protein and several of those societies have no degenerative disease while others, eating the same amount of animal protein, have the highest rates of degenerative disease on earth) by saying something like (paraphrasing again):
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China Study Bitches! These kind of cheap tactics are used on all sides of the great health debate. Everyone is saying, This study PROVES Im right Bitches! Funny thing is, everyone is saying something different some in complete opposition to one another, and each has a vast assortment of studies that they use as confirmation/ammunition against the infidels. This same tragedy befell Ancel Keys, an excellent laboratory researcher, who looked at some rudimentary correlative data showing that countries that eat more fat had more heart disease than countries that eat less fat. This is what spawned the entire fat causes heart disease movement. To Keys it appeared simple, and he jumped to premature conclusions. There was cholesterol in the arteries of people who died of heart attacks, fat was shown in a few studies to raise cholesterol levels in the blood, and the citizens of Japan on a low-fat diet had less heart disease than other nations eating more fat. The rest is history. Never mind that several of the countries that Keys deleted from that correlative study ate lots of fat and had fewer heart attacks than people eating far less fat (like France). Never mind that there are cultures eating an average of 355 grams of fat per day with no heart disease at all far less than the Japanese, who happen to suffer from high levels of stroke, a disease with an almost identical pathology to heart disease. Low-carbers? Well, dont even get me started with that. Theyve done a fantastic job at showing that insulin resistance and rising insulin levels are a key biomarker for virtually all degenerative diseases. Ill give them that. Their belief that carbohydrate ingestion causes that is one of the most easily-refuted hypotheses on earth. Traditional cultures eating very high carbohydrate diets had phenomenally low blood sugar and insulin levels far lower than anyone on a low-carb diet, which is probably why those cultures had no heart disease, diabetes, obesity, and so on. Confused yet? Good. If you are not confused, then you have been seduced by one of the various cookie-cutter theories on Western disease, and the horrendous, evangelistic scientists that head up these religions. My own beliefs on macronutrients and disease is best described by this old saying of mine: Fat causes disease? Carbs? What next, air? I on the other hand, am an excellent scientist, and I know of no other source of health information that is taking a more purist scientific approach to unlocking the mysteries of nutrition and human health. My approach is not isolated, but broad, all-inclusive, and totally comprehensive. If I come to one conclusion, then I hold this conclusions toes to the fire. I challenge it with every angle I can come up with. I am willing and eager to radically change my thoughts about something if I encounter information that gives me a more sophisticated viewpoint on the matter or reveals variables that I had yet to take into consideration
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For example, if a study shows that people with the highest salt intakes have a 30% greater risk of developing hypertension, I make note. However, if the Kuna Indians living on islands outside of Panama eat tons of salt, and have absolutely ZERO cases of hypertension in every member of their population at any age, then the search deepens. Salt may be somehow involved in developing hypertension, but clearly, given that insight, it is not the primary causal factor behind developing high blood pressure. A more reasonable theory that could be birthed from such insights is that something in the Western diet screws up kidney function, and when Westerners eat salt, they are more likely to develop hypertension from it. And so the search continues. Or lets say that the Pima Indians of Arizona have higher blood sugar and insulin levels the more carbohydrates they ingest thus aging them faster and putting them at greater risk of developing diabetes, obesity, heart disease, and other ailments. Yet, diabetes and obesity was completely unknown to them when they were eating a diet consisting of 70% of their calories as carbohydrate in the form of wheat, corn, potatoes, squash, and beans far more carbohydrates than they eat now. Clearly, this adds complexity, and telling them all to eat fewer carbohydrates lacks true scientific integrity and real, causal insight. For a theory to really be validated, it must pass through ALL of the many scientific fitness tests. It must not be refuted by history, epidemiology, observation, personal experience, common sense, and more. My research style was best summarized by a long-time follower who did jump on board my choo-choo train of thought to discover that yes, in fact, I really do pass everything I believe through a rigorous set of scrutiny and continue to seek out formidable challenges against those beliefs. Timmy writes: Matt Stone is not your run-of-the-mill health [writer]. Although he may sound rigid in his views, he is not only receptive to, but actually seeks out cognitive dissonance. His concern is not with maintaining and spreading blind faith in an idealized diet/lifestyle. Rather, he operates like a scientist, constantly updating and revising his theories in order that they conform more closely with reality. In line with his goal, his research has been expansive and open-ended. Although Matt does not have a medical degree and therefore may not be able to wade through dense published medical articles with the same facility or level of comprehension as, say, Stephen at wholehealthsource he probably has developed a more comprehensive understanding of the underlying nutritional/metabolic theories advanced by nutritionists and doctors alike in the past century than just about any credentialed expert you will ever meet. He does this because its his passion. He only charges money for some of his work because, huge dork that he is, this passion of his has kind of taken over his life. Guys gotta make a living somehow. Over the past three years, as he has gobbled through tombs of nutrition literature, his views have radically evolved. At each stage, he spoke as if he had finally attained nutritional enlightenment, only to change his mind a few months later upon exposure to conflicting information or new perspectives on old information. Some would view his
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inability to stick rigidly to a specific set of internally consistent dietary stipulations as vice, but I see this as his strongest virtue; it has enabled him to avoid the confirmation bias pitfall most nutrition researchers fall into. Over the past couple of years, his principal theories HAVE grown more stable, suggesting he has refined his ideas to the point where they are internally consistent with the preponderance of legitimate research Im no evangelist for the 180 crusade. Matt Stone certainly doesnt have all the answers, nor do I expect he ever will, but he is a passionate researcher, a powerful thinker, and, in my opinion, a man of high integrity. Id sooner take his advice than my doctors any day. Anyway, I thought it was important to address this before you go snooping around for unsubstantiated claims, and why you would give any of my conclusions the time of day when Gary Taubes has over 100 pages of specific references to back up his claims while my references can be packed into just a few pages and are mostly books, some dating back over a century. Because those tactics are cheap, remove human logic and critical thinking and analysis from the picture, and dis-empower the reader. Its how people fall head over heels for short-lived, deadend, dangerous, and narrow-minded health beliefs and approaches. If anything, I hope to educate and empower readers, not brainwash them into total agreement. Or, more simply, this is what Im trying to say a comment I left on the 180 blog the morning of writing this: I don't rely on "cheap" tactics like using scientific studies to prove a pre-asserted hypothesis. Instead, I incorporate reasoning, logic, history, observation, and more. That's what makes [180degreehealth] superior to other [health information] that relies on isolated studies that are fully citable. Anyone can prove whatever they want. It's easy. I could "prove," via those mechanisms that carbs are the devil, fat is the devil, protein is the devil, grains are the devil, fruit is the devil, fruit is the salvation of mankind, dairy is the perfect food, dairy is atherogenic, dairy causes autoimmune disease, dairy cures autoimmune disease, fat makes you fat, fat makes you thin... No wonder everyone else is so confused. I would be too if this is what I primarily relied upon to investigate the vast topic of human health.
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HED First How the High-Everything Diet was Born

Like a lot of people, I was easily excited by a lot of the low-carb biased research that I came across in the first couple of years of my health and nutrition research. Im a natural contrarian, and with my background as a butter and foie gras-slingin chef at some of the most absurdly expensive and over the top restaurants on earth, I fell right into the low-carb lair. I loved Weston A. Prices butter is a health food message. I couldnt wait, after eating a primarily vegetarian diet for years, to dig into some monster steaks and untrimmed pork chops. Some days I would just drink cream straight out of the container. Wow. I was in heaven. And my initial results on a low-carb diet were amazing. In the past I had been one of those constantly-hungry guys. I had a serious sugar addiction. Those low blood sugar episodes seemed quite common, and I had the typical roller coaster ride that many on a high-carbohydrate diet report and which the low-carb diet is powerful medicine for. So yes, low-carb was a life changer. What a difference. I lost my appetite, spontaneously grew muscle, started getting up at dawn with tons of energy without setting an alarm clock, had a constant and reliable mood for the first time in my life, and more. I thought low-carb was the greatest thing since sliced ham (not bread), at least at first I did (were talking low-moderate carb, about 100 grams per day, not ketogenic low-carb or Atkins low-carb). So I bit on the low-carb message hook, line, and sinker. It all seemed to make so much sense in the context of what I was feeling. In particular, I bought into the low-carb theory on insulin resistance and how it develops. For the newbies to the health and nutrition discussion, insulin resistance is a hormonal state in the body in which cells become unresponsive to the hormone insulin. To override the dysfunction, extra insulin is secreted to do the job. With this chronically-elevated level of insulin comes greater storage of ingested food into fat cells, and an inhibition of fat release from the cells to be burned for energy. Eventually, blood glucose levels tend to rise as well, particularly after meals. These are the baby steps on the yellow-brick-road to type 2 diabetes and serious weight problems. The general belief about insulin resistance is that spiking insulin repeatedly, which happens every time you ingest a large quantity of food particularly carbohydrates, leads to the cells closing down and no longer accepting glucose. These big rises, according to the theories, and the greater the insulin rise, the more the cells become insulin resistant. You hear the phrase wears out the insulin system over time repeated frequently. But this wasnt making sense with some of the new information I was reviewing, and my own personal experience. For starters, it is well known totally irrefutable in fact, that gaining weight by force-feeding yourself, whether you are thin or fat, makes it increasingly difficult to
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gain weight the higher your weight gets. This makes no sense according to the low-carb theories. Their theory is a simple positive feedback system, in which the more you eat, the higher your insulin goes. The higher your insulin goes, the more insulin resistant you become. The more insulin resistant you become the hungrier you get and the more efficiently you store body fat. Thats the theory. When overfeeding; however, whether its with lots of carbs, lots of fat, or a mixture of the two it doesnt work this way at all. In fact, it is unmistakably a negative feedback system, in which the more you eat above your appetite, and the more sedentary you are to minimize the amount of calories you burn, the more the body fights back against this surplus by: Raising the Metabolism Decreasing hunger Increasing physical energy Increasing the pulse rate Increasing body temperature Increasing the rate of lipolysis (burning fat for energy)
And the list goes on. These are all the homeostatic feedback mechanisms that regulate body weight kicking in. Whether thin or fat, virtually all humans share this same physiology. The more you eat above your level of appetite, the more difficult it becomes to continue gaining weight. Coming across this paragraph in Russ Farriss The Potbelly Syndrome was certainly an eyeopener as well, as Farris also challenged the belief that overeating and sedentary behavior leads to insulin resistance: insulin resistance leads to weight gain, but most health professionals believe that the opposite is true. If obesity does cause insulin resistance, then we would expect people who are overfed to become more insulin resistant, but that is not the case. Researchers in Indianapolis overfed six slender, active, young adults for several weeks Five of the six subjects became LESS insulin resistant! Oh I know what youre saying now they were slender and young. Old, fat people dont respond that way. If you thought that, youd be wrong. ALL humans tend to respond that way. In fact, in my experience, the fatter a person is, the MORE difficult it is for them to gain weight above their weight set point. Several overweight people have even begun losing weight immediately upon attempting to eat as much food as they can albeit nutritious food. But lets back up for a minute. As I came across more and more information suggesting that the low-carb theory absolutely couldnt be right, the more outside of the box I began to think. Think that carbohydrates cause
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insulin resistance? Consider that there are several populations still left on earth today with no signs of insulin resistance. That means no documented cases of type 2 diabetes, no high blood sugars, no obesity not even a single case of heart disease. This is the health status of the Kitavans living on an isolated island in Papua New Guinea. Average blood sugar levels run between 60 and 70 mg/dl at any age. Carbohydrate comprises roughly 70% of their caloric intake. This is just one example. This has also been seen in relatively modern times amongst rural Zulus, Ugandans, and so on. Low-carbers make this out to be some kind of special adaptation that these people have to tolerate and metabolize carbs. Sorry Charlie. People of this same genetic lineage, when exposed to the Western lifestyle and diet, suffer from even MORE diabetes, insulin resistance, heart disease, and obesity across the board. Clearly theres more to the story than the belief that carbs = insulin = obesity/insulin resistance/diabetes/death. Embarrassingly, its whites of European descent that have the lowest obesity and diabetes rates on Western fare who are the best adapted to an obesigenic diet, and its typically whites of European descent rambling on and on about how humans are ill-adapted to carbohydrate consumption (with the exception of those genetic freaks in Kitava of course!). Another example that I often bring up is the Pima Indians of the American Southwest. There is much to be learned from the Pima, as they have by far the greatest rate of insulin resistance, obesity, and type 2 diabetes of any sub-population on earth. The original theory was that they had thrifty genes which made them more susceptible to food abundance. They naturally had a physiology for fat storage to get through times of famine. This initial theory has been debunked. Low-carb author Gary Taubes was somehow able, through a Houdini-like act of twisting logic, to pin this problem on carbohydrates. Carbohydrates eh? Just across the border there are Pima Indians living in the mountains of Northern Mexico, the Maycoba, that are lean and healthy a night and day difference from their genetic twins living in Arizona. Is it their low-carb diet that saves them? Have the Pimas always subsisted off of a lowcarbohydrate diet until those darn carbs were introduced to them on the Indian Reservation? Robert Pool reports: Researchers at the NIDDK in Phoenix have estimated that the traditional Pima diet took about 70 percent of its calories in the form of carbohydrates, 15 percent in protein, and 15 percent in fat. By the 1950s the proportions had changed to 61 percent carbohydrate, 15 percent in protein, and 24 percent in fat. In 1971 it was 44 percent carbohydrate, 12 percent protein, and 44 percent fat a tripling of the fat content. Dont worry, this is not a segue into a schpiel on how low-fat diets are awesome. But you can clearly see it is not the carbohydrate, in and of itself, that is the chief culprit, as the staples of the
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healthy Maycoba and the healthy, obesity and diabetes-free traditional Pima were wheat, corn, potatoes, beans, and squash. Let me know if you started eating exclusively these foods in their unrefined state paired with lean game meats after being weaned off of mothers milk, continued that diet without deviation, and developed type 2 diabetes later in life. Youd certainly be the first in human history, to my knowledge, to do so. So yes, anyone who hasnt been seduced by low-carb biased half-truths about insulin, obesity, type 2 diabetes, and so on knows that carbohydrates are not the cause of insulin resistance and related health problems. Those that have moved beyond that conclusion usually blame food abundance and sedentary behavior for causing the diabesity epidemic. This too, is a joke. Speaking of the Kitavans, Staffan Lindeberg, a Swedish researcher that paid these people a visit in the 1980s to thoroughly examine their health, diet, and lifestyle notes: It is obvious from our investigations that lack of food is an unknown concept, and that the surplus of fruits and vegetables regularly rots or is eaten by dogs. Hmmm, some scarcity that is. Yet, when people in neighboring islands with virtually identical genetics are exposed to a Western diet, and the refined, modern foods in it, they develop obesity at greater rates than people elsewhere and are dubbed as having thrifty genes. Makes sense to me. Wait, no it doesnt. But why would one group of people, like the Kitavans, have unlimited food abundance and not become overweight while people in industrialized nations have obesity rates up to the stratosphere? Thats really the bigger, more important question in the grand scheme of things. The main question in search of an answer is what makes one person eat more food than they burn through metabolic processes and exercise? Clearly theres something about the Kitavan lifestyle and diet that prohibits them from eating more than they use or more precisely - storing more fat than they burn. But make no mistake. If you think that the calories in-calories out equation can be consciouslyregulated with willpower and discipline long-term, youd be wrong. The worlds leading obesity researcher, Rudy Leibel, hasnt solved many things in his lifetime of obesity research, but he has come to one firm conclusion: We dont think body weight can be consciously regulated. It cant. In fact, a 70-year old person with 70 pounds of body fat has stored only one peanut per day more than they have burned. No one can control a process so precise. Its like trying to increase your oxygen levels by breathing more. Losing weight is like trying to hold your breath.
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The longer you do it, the more your body resists it until you finally gasp for air taking in more than ever to overcome the short-term deficit you induced. Fat of course has been another scapegoat of the weight loss community. It has more calories so it makes you fat! This too, is false not only as it pertains to weight but certainly as it pertains to insulin resistance and type 2 diabetes. When it comes to modern illnesses, there are no correlations between fat intake, carbohydrate intake, or protein intake. Just when you think you find a correlation, something comes along to totally refute the idea. Like the Chinese for example. They eat lots of carbohydrates, very little fat, and very little protein. The results of the famous China Study performed by vegetarian evangelist T. Colin Campbell and associates showed strong correlations between protein intake and heart disease/obesity/cancer/diabetes. The less protein consumed particularly animal protein, the fewer the degenerative diseases. Wow! Way to go! Finally the answer! Oops, travel to Mongolia just to the North and youll find very little of any of the above-listed health problems resulting from their diet of mutton and full-fat milk. Travel even farther away to Kenya and you will see a tribe of people with ZERO documented cases of diabetes, obesity, or heart disease also consuming nothing but meat and milk. Fat intake is also highly variable. This passage by legendary nutritional mind Roger J. Williams points, once again, to factors far outside of any magical macronutrient ratio as being the root cause of modern disease. Of course, this passage could easily refer to the variability of carbohydrate content of the diets of peoples of the earth free of heart disease (and insulin resistance, obesity, diabetes, etc.): In an extensive review of the various peoples of the earth who have little or no atherosclerosis and are virtually free of heart disease, Lowenstein found that the fat intake ranged from 21 grams per day to as much as 355 grams per day. In both the Somalis and the Samburus of East Africa, the diet is from 60 to 65 percent fat (animal), and yet they are nearly free from atherosclerosis and heart attacks. While it might be argued that ethnic differences are involved here, population groups of wide ethnic variation have been reported who subsist on high fat, high cholesterol, high caloric diets while remaining virtually free of coronary heart disease. In the text we have mentioned the report by Mann and his colleagues of the Masai tribe who subsist on a diet excessively high in butter fat (and cholesterol), the fat constituting as much as 60 percent of the total calories consumed, yet are virtually free of cardiovascular disease. Gsell and Mayer report that the isolated peoples of the Loetschental valley in the Valaisian Alps of Switzerland habitually eat a diet high in saturated fat and cholesterol, high in calories, but evidence low serum cholesterol values and little cardiovascular disorders...
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It is clear, therefore, that adult males of widely differing ethnic stock can subsist on a high fat, high cholesterol, high caloric diet, and yet remain relatively free of cardiovascular disorders. Even if prevailing views are to the contrary, I think that the evidence points strongly toward the
the nutritional environment of the body cells involving minerals, amino acids, and vitamins is crucial, and that the amount of fat
conclusion that or cholesterol consumed is relatively inconsequential A large amount of information, based upon carefully controlled scientific experiments, indicated very strongly that vitamin B6 is another key nutrient which is often present in inadequate amounts in the cellular environment of those whose arteriosclerosis is extreme. Experiments with monkeys have yielded clear-cut results. When they are rendered vitamin B6 deficient, they develop arteriosclerosis rapidly. When monkeys are fed diets supplemented with vitamin B6, they have much lower levels of cholesterol in the blood than when these diets are not supplemented. The animals on the supplemented diet eat much more food than the others, and since their diet contains cholesterol, they get far more cholesterol into their bodies. This does not matter, however; the extra vitamin B6 they get allows them to dispose of the surplus, with the result that their cholesterol blood levels are not as high as in those animals that consume less cholesterol. It is certainly interesting that the Masai tribe mentioned above, engulfing a gallon of whole milk every day of their lives, have average serum cholesterol levels of roughly 125 mg/dl. Delusional low-fat biased researchers claim that they must have developed some kind of evolutionary adaptation to keep from turning that saturated fat into cholesterol. The Masai, as mentioned above, have no obesity, insulin resistance, or heart disease. Yet, when they move out of rural areas and into the city where they begin eating normal staples like refined grains and sugars, their cholesterol levels nearly double and they start suffering the same degenerative ills found in the rest of the world just like everybody else. No special immunity. Sorry. Try again. Okay, its because in the city they dont exercise as much! The usual hypothesis that this may be due to differences in physical activity is doubtful, since men traditionally stop acting as warriors around the age of 25, and later their wives do most of the daily work. -Staffan Lindeberg; Food and Western Disease (2010) Crap. I cant use any of the mainstream or even alternative health and nutrition/lifestyle beliefs here. Guess well have to ditch them all.
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The Real Meat of the HED

In my exhaustive research, consisting of 200 texts (and growing) spanning multiple centuries of pioneering work in health and nutrition, there is one clear-cut theme repeated time and time again when Western disease springs up. Its not the macronutrient ratio of the diet. Its not the introduction of what are termed Neolithic foods, such as grains and dairy products. Its whats NOT in the diet of people who do not develop insulin resistance and the many illnesses that stem from it that counts. And that is, primarily, refined carbohydrates which contain lots of metabolically-stimulating carbohydrate without the substances needed for their proper metabolism. Gary Taubes may have made some glaring errors in coming to the conclusion that a ketogenic diet (like Atkins) was the ticket to salvation over all things in his remarkable book Good Calories, Bad Calories, but this quote should be knighted: If cavities are caused primarily by eating sugar and white flour, and cavities appear first in a population no longer eating its traditional diet, followed by obesity, diabetes, and heart disease, then the assumption, until proved otherwise, should be that the other diseases were also caused by these carbohydrates. This is really the most fundamental truth out there, a conclusion that Taubes parrots from the work of T.L. Cleave, author of the catchy-titled Diabetes, Coronary Thrombosis, and the Saccharine Disease. You can certainly see the similarities in the following statement by Cleave: there is no doubt, from an evolutionary point of view, that, in any disease in man due to alterations in his food from the natural state, the refined carbohydrates, both on account of the magnitude and the recentness of the alterations, are always the foods most likely to be at fault If there is one theme across the world one correlation that reigns supreme, its that refined carbohydrates are consumed by all peoples of the earth that suffer from metabolic syndrome a condition that arises from insulin resistance. Those who do not suffer from metabolic syndrome do not consume refined carbohydrates, or at least havent for more than a short time period such as one generation. Metabolic syndrome, a disorder or syndrome of the metabolism I like to call it, is entirely a result of being resistant to the hormone insulin on a cellular level. This causes insulin levels to rise to compensate for the fact that this insulin isnt getting into the cells. The elevation in insulin levels is where nearly all health problems begin. Metabolic syndrome is defined, according to its supposed discoverer Gerald Reaven of Stanford, as being characterized by high triglyceride levels, low HDL levels, hypertension, abdominal obesity, and high blood sugars for the most part. These are really late manifestations of metabolic syndrome. The real metabolic syndrome was identified 20 years
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earlier by T.L. Cleave, and was dubbed the saccharine disease (pronounced sack-a-rhine). The saccharine disease was not something that could be summarized by a few lab numbers, but a much broader constellation of health problems that is, for all practical purposes [never] seen in races who do not consume refined carbohydrates. The saccharine disease includes dental decay and pyorrhea; gastric and duodenal ulcer and other forms of indigestion; obesity, diabetes, and coronary disease; constipation, with its complications of varicose veins and hemorrhoids; and primary Escherichia coli infections, like appendicitis, cholecystitis (with or without gall-stones), and primary infections of the urinary tract. The same applies to certain skin conditions. John Yudkin identified something similar during the same time period. Yudkin strongly believed that the chief single culprit behind the core metabolic disturbance was the excessive consumption of refined sugar. Cleave felt the same, stating: The chief problem in the present diet, however, concerns how to avoid eating ordinary sugar, and all the sweet things containing it. Insulin resistance leading to high insulin levels had been discovered long ago, and was written about extensively as early as the 1940s by Dr. Seale Harris. He had a novel approach to fixing the problem as well, and can be summarized by dont eat sugar. He didnt have much to say about refined grains like white flour and white rice. These other refined carbohydrates are certainly much lower in essential nutrients needed for them to be properly metabolized than their whole counterparts, but they are ultimately metabolized in a much different manner than the type of carbohydrate found in white sugar which is 50% fructose. Refined starches break down to glucose almost exclusively. The work of Harris was cataloged in a breakthrough book published in 1951 Body, Mind, and Sugar by Abrahamson and Pezet. This was way ahead of its time, and again pointed to refined carbohydrates, sugar in particular, as being the primary cause of the metabolic syndrome that leads to countless health problems both physical and mental. Persons who at last were found to be suffering from hyperinsulinism have been treated for coronary thrombosis and other heart ailments, brain tumor, epilepsy, gall bladder disease, appendicitis, hysteria, and every sort of neurosis. They have been told repeatedly that their trouble is all in the mind and sent to the psychoanalyst. There is no glamorous cure for hyperinsulinism that can be bought in a package. Its diagnosis and treatment demand pains from the physician and sacrifices from the patient, who must give up candy, sugar, pies, alcohol, coffee, and sometimes smoking This means no sugar, candy, or other sweets, no cake with icing, no pies or other pastry, no ice cream, no honey, no syrup, no grape juice or prune juice. And regrettably, our string of nos includes cocktails, wines,
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cordials, and beer. Finally, if you have hyperinsulinism, you must avoid caffeine as you would the pest. Modern researchers who have delved in to understand what role fructose plays in the onset of metabolic syndrome include prominent researchers like Robert Lustig and Richard Johnson. Specifically, they have identified fructoses primary role in disrupting the bodys metabolic function. The modus operandi is primarily through causing resistance to the hormone leptin. Oh crap, there I go again talking about resistance to yet another hormone. It was confusing enough of a concept the first time around. In my eBook 180 Degree Metabolism, I talk at length about fructose and at even greater length about leptin resistance. Ill summarize it here by saying, simply, that leptin is the hormone that controls body weight via controlling the appetite, metabolism, rate of fat burning, and so on. When the body is unresponsive to it, metabolic syndrome arises, which, more often than not, begins with the accumulation of excess body fat. This often happens due to the lowered cellular mitochondrial activity a.k.a. metabolic rate/body temperature. All of these changes are triggered as part of the human famine response, including insulin resistance, which the body employs to help it preferentially store fat in lieu of burning it as energy. The elevated insulin levels resulting from insulin resistance are chronic, and remain elevated 24 hours per day prohibiting the release of fat from the fat cells. Slowly, it accumulates, and insulin levels parallel body weight and are often accompanied by rising blood pressure, rising triglycerides (which increase insulin resistance thus a chicken or egg kinda question), altered lipoprotein levels (HDL and LDL ratios), and other laboratory signs of metabolic syndrome. The most important aspect of leptin resistance; however, is what I believe to be the reduction in metabolism lowering the mitochondrial activity of all the bodys cells. This too is part of the famine response of the human body in response to low functional leptin. With lowered mitochondrial activity food passes through the gut more slowly, which can lead to constipation and gas and bloating from excessive fermentation and putrefaction of the food that is crawling, at a snails pace, through the digestive tract. This problem, stemming from lowered mitochondrial activity, can lead to a whole assortment of health problems. With lowered mitochondrial activity, the body temperature remains lower. Just as a fever fights infection, a lowered body temperature fosters infection, particularly chronic infections like Chlamydia pneumonia known to eat away at arterial lining causing raised lesions and heart disease. Bacterial overgrowth of the small intestine is also something I believe can arise from a low body temperature, leading to other digestive problems, leaky gut syndrome, allergies, autoimmunity, mental/emotional disturbances, etc. Infection is actually one of the most
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overlooked causes of disease. There are very close ties between infection of various sorts and every single form of degenerative illness something Im still in the early stages of exploring. Lowered mitochondrial activity most certainly leads to lowered lipolysis or fat burning. This is hugely important, as it leads to both excessive body fat accumulation, difficulty losing it, and an elevation of free fatty acids in the blood which has obvious implications in heart disease, stroke, dementia, type 2 diabetes, and other of the most common Western diseases. This is just the tip of the iceberg as it pertains to diseases arising from lowered mitochondrial activity. For example, Mark Starr, a Phoenix doctor who has reported excellent success with treating chronic disease via increasing mitochondrial activity/body temperature in his patients, wrote a chapter that spanned 85 pages entitled Symptoms, all based on the many symptoms that can arise when the metabolism is lower than optimal. Thus was born the high everything diet, a multi-faceted approach to increasing mitochondrial activity and the metabolism in general for disease prevention and reversal, greater infectious disease resistance, better digestion, greater overall vitality, and on and on and on.
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Confirmation
There has been some pretty strong confirmation of the fact that mitochondrial activity/metabolism is really the kingpin in modern disease. Consider, for example, what was written by Stephan Guyenet, the driving force behind the truly groundbreaking blog: www.wholehealthsource.blogspot.com. Pay particular attention to the fact that butyric acid sped up metabolism, and therefore got these little rat bastards out of starvation mode which had an appetite-suppressing effect, increased physical activity, and increased body heat production as all signs of their metabolic syndrome reversed itself: Susceptible strains of rodents fed high-fat diets overeat, gain fat and become profoundly insulin resistant. Dr. Jianping Ye's group recently published a paper showing that the harmful metabolic effects of a high-fat diet (lard and soybean oil) on mice can be prevented, and even reversed, using a short-chain saturated fatty acid called butyric acid (hereafter, butyrate). Here's a graph of the percent body fat over time of the two groups:
The butyrate-fed mice remained lean and avoided metabolic problems. Butyrate increased their energy expenditure by increasing body heat production and modestly increasing physical activity. It also massively increased the function of their mitochondria, the tiny power plants of the cell. Butyrate lowered their blood cholesterol by approximately 25 percent, and their triglycerides by nearly 50 percent. It lowered their fasting insulin by
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nearly 50 percent, and increased their insulin sensitivity by nearly 300 percent*. The investigators concluded: Butyrate and its derivatives may have potential application in the prevention and treatment of metabolic syndrome in humans. There's one caveat, however: the butyrate group at less food. Something about the butyrate treatment caused their food intake to decline after 3 weeks, dropping roughly 20% by 10 weeks. The investigators cleverly tried to hide this by normalizing food intake to body weight, making it look like the food intake of the comparison group was dropping as well (when actually it was staying the same as this group was gaining weight). Thanks to Stephan for this excellent post. It is without question the best blog post I read on the internet in 2009. To read the whole post, google: Guyenet butyric acid. Worth mentioning is the fact that, in traditional diets, butyric acid is supplied in greatest abundance by the fermentation of fiber (and whats called resistant starch) in the digestive tract the very fiber that is removed from refined grain and refined sugar, hypothesized by Hugh Trowell and Denis Burkitt to be the predominant cause of most Western diseases. Like others, these men observed Africans with perfect health, completely free of the saccharine disease just like Cleave witnessed in the rural Zulu tribe, eating very high-carbohydrate diets built around unrefined plant foods such as grains, legumes, root vegetables, fruits, nuts, seeds, and vegetables. The other primary source of butyric acid is butterfat the staple of a saccharine disease-free people that consume no fiber whatsoever the Masai tribe of Kenya. George Mann of Vanderbilt University found these people to be 100% free of heart attacks and obesity, even when consuming 3-4 sticks worth of butterfat daily. Next in the confirmation lineup is the work of Broda Barnes and others that monitored body temperature, and treated patients with an endless array of health problems with great success solely by increasing body temperature to the ideal level. This is really the best evidence of the central role played by the metabolism/mitochondrial activity as a whole. By simply overriding the low metabolisms of their patients, with no other means of treatment, many health problems fell into place. Most promising is the huge drop in heart disease. In fact, Broda Barnes, who closely monitored over 2,000 patients over 20 years, only had four patients have a heart attack. Of those four, each was unique. One had just recently begun seeking treatment from Dr. Barnes. Another was no longer under his care. This represented a decrease in heart attack incidence of well over 90% versus the rest of the U.S. population at the time. Barnes, comparing his figures to people in the Framingham Heart Study, the largest and most comprehensive study ever done, noted that those in the study were 75 times more likely to
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have a heart attack than one of his patients. He noticed this by accident, as he was hearing from other doctors and reading about the increased prevalence of heart disease in medical journals, but as a practicing doctor, he had only seen one cardiac event amongst his patients. This is what led him to start keeping close track. This is a huge revelatory breakthrough, and the results of modern-day practitioners of Barness methods, although not flawless, echo those fantastic results. This is what the High-Everything Diet is all about. It arose in response to the belief that, through raising the body temperature and thus the mitochondrial activity of every cell, a great deal of minor and major health problems could be eliminated, prevented, and in some cases reversed. Has every stone been overturned? Have I managed to create a foolproof and systematic approach that works with flying colors for every human being willing to try it? Hell frickin no! But 180DegreeHealth has taken some big leaps and bounds towards that end, and Im working every day (and I literally mean every day), along with hundreds of loyal followers, to increasingly improve and refine our collective understanding of what the causes and cures for a low body temperature may be. Generally speaking, it is quite clear, for reasons not entirely known to modern science or me for that matter, that the primary cause of the entire degenerative process is the refined carbohydrate. Of the refined carbohydrates, refined sugar seems to be far more sinister than refined starches, although white, wheat flour can certainly be problematic as well. White rice appears to be the most benign, but heart disease and stroke is still widely prevalent in rice-eating cultures. Of the refined sugars, high-fructose corn syrup appears to be the most sinister. A low body temperature, in most cases, is most likely induced by leptin resistance, and while starches generally decrease leptin resistance, refined fructose seems uniquely capable of inducing leptin resistance. Its been known for ages that refined sugar, but not starch (even refined starch) is the primary driver of having a greater appetite and a lower metabolism in other words it is the root cause of consuming more energy than you burn. In the words of Denis Burkitt: consumption of fibre-free sucrose does considerably inflate energy intake and promotes weight gain. Fibre-depleted starch seems to have little or no effect on energy intake. Or as Richard J. Johnson puts it: we have powerful direct evidence to show that consuming too much fructose-rich sugar and HFCS causes the toxic brew of conditions known as metabolic syndrome. Moreover, this same body of research suggests that starchy foods do not induce metabolic syndrome.
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This much is not open to debate: Consuming sugar can trigger all of the conditions that make up metabolic syndrome. And the element in sugar that contributes to weight gain, raises blood pressure, elevates blood fats, and causes other dangerous symptoms appears to be fructose Studies directly comparing fructose and glucose show that fructose produces symptoms of metabolic syndrome, while glucose generally does not. Glucose does not cause insulin resistance. Fructose does. Glucose does not trick your body into persistent hunger. Fructose does. From leptin resistance stems a drop in body temperature, an increase in appetite, and well you know the rest of the story. From a physiological standpoint, being resistant to leptin plays out no differently than being in a state of starvation even if you weigh 500 pounds. High-fructose corn syrup, which comes in many varieties, is more sinister because it contains a larger concentration of fructose than regular white sugar. It is in liquid form which is also worse. It is also sweeter, making it more addictive. And, because of its easy affordability and addictive nature, it is added to flippin everything that has been in any way processed before it made it into your home. It is well-known that obesity and diabetes increased wildly upon the switch from sucrose to highfructose corn syrup and crystalline fructose in the late 1970s. It is also well-known that sucrose vs. high-fructose corn syrup in clinical trials with rats leads to much higher obesity rates on behalf of the HFCS group. On March 22, 2010, Princeton reported the following:
A Princeton University research team has demonstrated that all sweeteners are not equal when it comes to weight gain: Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same. In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides. The researchers say the work sheds light on the factors contributing to obesity trends in the United States.
There are more particulars worthy of discussion such as the fact that fructose in fruit has never led to obesity, while fruit juice and soda consumption has by far the highest correlation to obesity and type 2 diabetes of any known substances. Clearly, fructose alone is not capable of causing this metabolic disease. Youtubes most entertaining fruitarian dieter, Harley Johnstone, reports eating up to 70 bananas per day but looks like he was just released from a concentration camp. Fruit contains plenty of fructose, but it is a quantity issue, and few get beyond their threshold with fruit and fruit alone. But I certainly find my body fat to increase, my body temperature to decrease, and my appetite to go nuts when I eat lots of fruit particularly if it is part of my typical high-fat fare, so I remain a little hesitant about recommending much fruit consumption for the purposes of raising the metabolism as well get into in a moment.
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Further down that rabbit hole, fructose is problematic because it is converted to free fatty acids in the liver via a process called de novo lipogenesis. This elevates triglycerides. However, with a raging metabolism, these triglycerides are rapidly converted to usable energy. So, potentially there could be another source of a low metabolism, which is merely exacerbated by fructose because it is converted to fat in the liver. In other words, a low metabolism makes fructose mismanaged, but fructose may be framed by the low metabolism. This is an unlikely scenario considering the widespread epidemics of tooth decay, diabetes, heart disease, cancer, allergies, autoimmune disease, etc. that struck areas upon first exposure to refined carbohydrates and no other newly-introduced substance. But it has been hypothesized by some that vegetable oils are the primary driver of a low metabolism, and that sugar is not problematic once vegetable oils have been removed. Interesting, and I do note in 180 Degree Metabolism that there is ample reason to suspect vegetable oils for causing leptin resistance and a low body temperature but the fact remains that not every place in which Western disease arose was exposed to vegetable oils (such as the urban Zulu observed by Cleave, whose diet consisted of less than 10% calories as fat). ALL were exposed to refined carbohydrates. With the work of health pioneers like Roger Williams, Melvin Page, and Weston A. Price it becomes quite clear how nutrient and fiber-depleted foods could be the kingpin in metabolic disease with or without the compounding effect of excessive polyunsaturated fat consumption. Sugar and white flour are certainly the primary causes of dental decay the canary in the coal mine of a disturbed metabolism (marked by pronounced changes in the calcium to phosphorous ratio of the blood, blood and saliva pH, and a rise in fasting glucose levels). While low-nutrient foods, excessive fructose ingestion, and potentially omega 6 polyunsaturated fat overload from vegetable oils are the most likely causes of the root problem there are countless other exacerbators of a low metabolism. Considering how common it is for those with severe insulin resistance to go blind from diabetic complications, it is true that exacerbating can make you go blind2. The primary things that seem to exacerbate a low metabolism what T.L. Cleave might have referred to as aggravating factors while still focusing on the primary contributions of the refined carbohydrate are:
2
Low-carbohydrate dieting Low-fat dieting Low-calorie dieting Other forms of restricted dieting
Its a joke dummy. Like you know, masturbation is supposed to make you go blind. Exacerbate sounds like masturbate. Havent you ever heard that? No? (Author peers at screen through Coke bottle-thick glasses blushes).
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Excessive mental/emotional stress Overexercising Insufficient sleep Consumption of caffeine, alcohol, or other drugs Legitimate nutrient deficiency, such as iodine, magnesium, B-vitamins, or vitamin D
There are many others most of which contribute somehow to either burned out adrenal glands or hypersecretion of the adrenal hormone cortisol. Those are the basics, and the primary areas of focus of what later became coined as RRARF! Hey, thats the title of this book! RRARF is designed to address the refined carbohydrate and excessive omega 6 issues that lie at the core of metabolic syndrome/low mitochondrial activity. Many people especially those who have never dieted before and have an otherwise well-balanced lifestyle and strong heredity, only need to address these issues. Adopting a diet built around starches over sweets and low omega 6 food sources such as beef, fish, shellfish, vegetables, and dairy products is about all it takes to get things back in line. Of course, there are still obstacles that stand in the way of even those most basic recommendations. For starters, refined sugar is massively addictive. I tried for a decade to eat less sugar, but always went about it in a dumb way as part of some health kick that usually involved eating nothing but salads and hopping up Mt. Everest every day on one leg (or some physical feat approximating it). This resulted in episode after episode of failure. The other components of RRARF certainly address this. I havent heard of a single person who has NOT been able to eliminate sugar cravings given sufficient time. For some, eating cleanly just isnt enough to get that full-on health breakthrough that many are looking for that breakthrough that allows them to actually be in the state of metabolic health that more closely approximates all those healthy, non-refined carbohydrate eating cultures. After all, thats really what were after. We can mimic what healthy people ate all day long, but its really the metabolic state that they were in that gave them such phenomenal health. If you dont get there, you dont have that health experience. The goal of RRARF is really to take some big strides in a short amount of time toward that end. If you get there, great! Maintaining it is easy. Just dont habitually eat junk. Eat real food. Getting there is much more difficult, but we can all improve our health and climb up a few rungs on the metabolic ladder. So RRARF is not just eating a diet without unhealthy foods in it. Its more than that. It is a specific dietary and lifestyle program designed to fundamentally heal the body, and improve metabolism. Improvements can be made at any age.
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RRARF is Rehabilitative Rest & Aggressive Re-Feeding

Most people crave refined sugars, sweets, junk food, rapidly-absorbed white flour products, caffeine, alcohol, and other drugs because they are tragically undernourished and their adrenal glands have been overtaxed by everything from dieting to working too much to experiencing some major emotional trauma. RRARF attempts to combat all of this in one fell swoop (the saying fell swoop makes no sense, but hopefully you know what it means). In the rest of this book, I hope to lay out the framework for RRARF in greater specificity than I have been able to do in the past. Whether you choose to go full-RRARF is up to your discretion. If not, thats fine too. A long-term approach is fantastic. All you have to do is eat wholesome, quality foods to appetite, not make any major dietary restriction such as eating a low-carb or vegan diet, keep your exercise and workloads within reasonable parameters, and go about living your life. Over time, you will almost certainly see improvements. RRARF is definitely not a rite of passage for anyone wishing to participate at 180DegreeHealth. It is simply an experimental protocol that is lifting people out of the pit of metabolic despair, and helping lots of people improve digestion, mood, sleep quality, sex life, skin health, appetite regulation, hypertension, high blood sugars, and all the things that can and often do fall into place as mitochondrial activity rises. Despite such claims, it is not necessary for many to be so aggressive.
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For others who do want to try it, Ive gotten to the point where I dont believe in trying it. Either do it, or dont do it, but if youre going to see what RRARF can do for you I would strongly suggest committing to it really fully and giving it a solid 30 days before you start to ease your way back to eating to appetite of predominantly wholesome foods, exercising, and so on.
I have been doing the HED for about 4 months now. And I really went all at it. I ate every time I even thought about food. It was like I opened the floodgates! I couldn't believe how much food I wanted to eat. I just ate and ate and ate, but only good foods. I didn't do any exercise, other than chasing around a 20-month old and breastfeeding a 3-month old. I tried to get as much sleep as possible. A couple weeks ago I read Jon Gabriel's book and added in some meditation and relaxation techniques to help me lower my stress levels. I gained about 7 pounds in the past month, which is actually really low considering how much food I was eating.
My temperatures have gone up and up and up. A couple days ago my oral temperature was 98.9!!! My body has finally gotten to the point where I don't feel like I need as much food. It was actually a little difficult to break the habit of eating so much but I felt like my body was telling me that it was time. So, starting about a week ago I started eating less food, and especially less fat. I started exercising just because I want to. I lost about 4 pounds in the last 10 days and believe it will keep going as long as I don't starve myself.
My advice to anyone is that if you are going to do HED, do it all out. Eat every time you think of food, cut out all PUFAs, refined grains and sugars. Do as little exercise as possible. Go to bed early. Do meditation or something to relax. And don't feel guilty! Find someone who will support you. -April S.
To be clear, RRARF Rehabilitative Rest & Aggressive Re-Feeding, is a plan designed to achieve one primary goal above all others raise that mitochondrial activity. It does this through a combination of lowering cortisol levels, restoring the health of the adrenal glands, raising the hormone leptin, increasing leptin sensitivity, topping off nutritional reserves, and flooding the
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body with a surplus of energy long known to raise body temperature, increase metabolic rate, increase lipolysis (using fat as fuel), etc. Broda Barnes felt that the morning body temperature was the best sign of total metabolic performance. For starters, you will want to start taking your armpit temperature first thing upon waking in the morning to see where you are at. Do not be alarmed if it is extremely low. Body temperatures worldwide are in decline, something that even the New York Times, with no understanding of the significance of such a thing, has reported on (Rethinking 98.6 was the name of their article on it). My personal experience with it tells me that well over 50% of people have a low body temperature, even if they never feel cold or weigh 300 pounds. In fact, some overweight people Ive dealt with have had body temperatures well below 96 degrees F. A good example of just how prevalent a low body temperature is really hit home a couple weeks before writing this. My girlfriend had several doctor visits prior to getting jaw surgery, and when they took her temperature and she hit 98.6 F the nurse said, Wow. 98.6 - we dont see that very often. And this was an EAR temperature reading, which should run higher than 98.6 F if a persons oral temperature is the standard 98.6 F. Axillary temperature the armpit temperature, should actually run considerably lower than other temperatures. Broda Barnes and his modern-day followers suggest that 97.8 degrees F is the minimum to land within the optimal range, and that the armpit temperature is the most consistent and reliable place to get a temperature reading (although Im open to anything giving you consistent readings such as them fancy new ear thermometers). Specific instructions for how to get a reliable reading can be found in the Appendix. Considering that you are trying to reach such temperatures without the use of desiccated thyroid hormone like that used by Barnes, it is probably okay to go slightly higher like several 180DegreeHealth followers have. In fact, several pre-menopausal women (who should have higher temperatures in the 2nd half of the menstrual cycles), have gone all the way up to 99 degrees F, prompting me to start the 180DegreeHealth Hot Chicks Club. Hee hee. Two of them began with a temperature below 97 degrees F, so theres hope for you if yours is low! At first I announced a free t-shirt involved for the first 180 to join the club. On second thought, Im leaning towards taking all the Hot Chicks on a cruise. Yep, just me and 180 hot-blooded women. Finally, my scheme has been revealed!3 So, okay. The object of the game is to lower cortisol, increase leptin sensitivity, restore adrenal health, top off nutritional reserves, flood the body with calories, and thus increase mitochondrial activity for several reasons. To read the whole story behind each of these factors in great detail,
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Nah, my 98.6 degree girlfriend is already more than I can handle. Love you honey buns. Sorry about that one time I told everyone you used to have herpes outbreaks without specifying that they were cold sores not genital herpes. My bad.
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180 Degree Metabolism is a must read. For the purposes of this book however, were just going to talk practicality. What exactly do you do to bring body temperature up most effectively? Rehabilitative Rest & Aggressive Re-Feeding After about 18 months of exploration into what helps bring body temperature up most effectively, heres the best of what Ive put together so far. Each person has his or her own subtle unique individuality, digestive function, and health history and status. For this reason, the details are certainly open to some personal experimentation. I have no interest in being a dogmatic ruler that tells you everything youre supposed to do at every waking moment and exactly what to eat. The customization of this basic template is up to you. One thing I would discourage is over-thinking it and measuring this program up against what you think is and is not healthy. Im not saying it is healthy to eat as much food as you can every day while sedentary. This is just a temporary strategy to perform one very specific task increasing mitochondrial activity, which seems, from my research, to be more healing and more central to excellent physical function than any other thing one could focus on. With that, here are the basic guidelines for getting started 1) Make a general assessment of your overall health. Do you feel good? Is your morning body temperature at least close to ideal (97.8+ in your armpit first thing upon waking up)? Do you have digestive problems like bloating or heartburn? Do you get drowsy throughout the day? Are your emotions erratic and unpredictable? Do you have cravings that are very strong, and feel uncontrollable at times? Can you make it through the day without any addictive substances like caffeine, alcohol, or sugar to prop you up or make you feel at ease? Do you have a lot of belly fat or a big gut? Do you have allergies? Trouble sleeping? Acne? High blood pressure? A lot of aches and pains including frequent headaches? Menstrual problems? Sexual dysfunction? Hair loss? Low energy? Manic energy? You get the picture. 2) If you suffer few or none of the above problems, continue living your life and remember to eat quality, nutritious, real food the majority of the time, never starve yourself, do any extremely restricted diets, and so on. If you suffer from several of those problems, and your body temperature is considerably lower than normal, it might be time to start giving more to your body than you ask in return. After all, you are not fully well, and disease and dysfunction of all kinds is typically not cured through hard work and depriving yourself but by doing the opposite flooding your body with the tools it needs to repair and rehabilitate itself.
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3) The next step is to begin eating better. Eat to appetite three times per day. Meals should be wholesome and hearty. If you are a long-time sugar and caffeine abuser, now is not the time to stop. Take it easy on yourself. Nourish yourself well and start cutting back your exercise to low-exertion activities like walking and stretching. Go to bed earlier if you can. Take naps if you are tired. Dont fight yourself. Just listen and obey more so than you ever have before. Your body knows what it needs. It is not a lazy pile of junk that sabotages itself. No more jogging or heavy duty weightlifting. Save that for when you have recovered. Just chill. Every day is spa day. 4) Once youve eaten well for a while, and have been resting up, it may be time to think about going full-RRARF for a month explained later. I hate giving a specific window of time, but I do know that full dedication cant be given for much longer. I also think that most of the benefits of this strategy are achieved within those first 30 days. Since it is legitimately an overfeeding strategy, where you are literally trying to eat more food than you desire any more than 30 days of that is pretty much impossible. Plus, I want to bring special attention to my belief that actively overfeeding is probably not something to be done for a year or two (but only time will tell). It is a temporary strategy to get quick gains in what otherwise mightve taken years to do eating to appetite and exercising regularly. This is open to a lot of future experimentation. Overfeeding may be more effective 2-weeks at a time or 1-week at a time maybe just three days at a time. It may be better to overfeed one day per week for 30 weeks than 30 days all at once (Intermittent Feasting!). It may be best to overfeed only at breakfast, while eating lightly the rest of the day. The future is an open canvas in this regard. 5) Once you are done and your body temperature has been restored, its best to start incorporating reasonable physical activity back into your program, eating only to appetite but not actively trying to overfeed, and generally continuing a healthy and clean diet free of most refined foods without causing yourself some kind of social anxiety over it or letting it dictate your entire life. Yes, eat the birthday cake even the kind with propylene glycol in the frosting. The guidelines for following RRARF are simple. You are basically trying to create a state of Nutritional Superabundance within your body. Surplus baby as described best in my chapter entitled Nutritional History in the eBook, 180 Degree Diabetes: Preventing and Reversing Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes. To follow it properly, the best set of advice that I have devised so far are as follows: 1) Take a month off from exercise. I am not exaggerating when I say that total bed rest would be ideal. Some light walks that dont cause you to become overly winded, stretching, sunbathing, etc. are fine (I am a big fan of getting lots of natural sunlight
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without sunscreen). Just dont overdo it. This important step is often met with great resistance by exercise fanatics. I love exercise too, Ive hiked over 10,000 miles in the last 14 years, but it can wait. Please rest up. Your physical conditioning can be restored just as quickly as it is lost. Be prepared, if you are an exerciser, to be tired, groggy, grouchy, achy, irritable, and perhaps even ill from stopping your exercise routine. These are all signs of your adrenals commencing their much-needed vacation. Healing doesnt always feel good. In fact, really good healing feels kind of like a hangover. Like you feel when you oversleep. 2) Start each day by eating as much food as you can possibly eat within 30 minutes of waking up in the morning. Many people are not breakfast eaters. This can be one key reason for some peoples entire metabolic problems. Break the fast after sleeping as quickly as possible. You get far more metabolic mileage out of that first hour after waking than at any other time of day. Eating a good breakfast can be life changing. Seriously. I do, however, remain open to some of the ideas of intermittent fasters who skip breakfast routinely, and will be exploring it in the future. 3) As soon as you feel inclined to eat again eat again! See how easy this is! Eat until you do not desire another bite, potentially eating slightly more than you desire. Make sure each feeding you eat to fullness. No snacking. No light meals. If you eat 3 meals per day, fine. If you eat 7 meals per day, fine. Eat until you are deeply satisfied each time though. That is key. You do not have to force lots of unwanted food down your throat. That will ruin the whole experience. Eat as much as you can enjoy. 4) Get extra sleep. Take naps if you get tired, and go to bed as close to sunset as possible. In other words, go to bed early. If this doesnt fit into your schedule somehow, make sure you get AT LEAST 8 hours of sleep per night. The 180 follower who completely committed to RRARF and had the quickest and most dramatic response to it claimed, between naps and sleeping at night, to have slept between 12 and 14 hours per day! She was coming off of caffeine, cigarettes, tragically undereating of poor foods, and overexercising all thrown in together. Shes like a new woman now. Clean, strong, nourished, and losing weight while still eating more food in one day than I used to have in three. 5) Stay well-hydrated. This is often forgotten about, but staying well-hydrated throughout the day is another helpful tip that shouldnt be overlooked. Water, herbal tea, and milk preferably unpasteurized milk, are the best ways to stay hydrated. 6) Minimize mental and emotional strain, within reason. You probably know yourself well enough to know what triggers that excessive mental noise. For me, I know Ill be up
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all night if I go on some vegan or low-carb forum late at night . Most will have to go to work as usual during this period. Thats okay, but try your best not to take it home with you or get too bent out of shape with various work crises. This is a good frame of mind to take to work with you anyway, but really psyche yourself up to be non-reactive and protective of your emotional energy and stress during this time. Dont get fired for being incompetent, but be mindful of your stress levels and know when to back off and let it go. RRARF is a great time to do relaxing activities such as reading, meditating, getting massages, listening to music, or whatever gives you peace of mind. Remember every day is spa day! Well, lets call it what it is spa month.
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The Specifics of the High-Everything Diet

I created RRARF to reiterate that this process is not just a diet, but a comprehensive mind/body/lifestyle protocol. But the high-everything diet in its purest form is what is used as the food component of it. You can eat whatever you like, but I believe that the most important fundamental aspects of the diet is that it is comprised of at least 99% wholesome, unrefined, unadulterated foods and contains a lot of fat, a lot of carbohydrates, a lot of calories, and plenty of protein. In other words, high in everything. But quality is huge. Sometimes that is forgotten. HED is a macronutrient-unrestricted hypercaloric whole foods diet, in precise and schnazzy-soundin terms4. Certain aspects are worth mentioning in terms of specifically cranking this up to increase metabolic activity. The reasons for each of the following guidelines is discussed in great detail in my other books, particularly 180 Degree Metabolism: The Smart Strategy for Fat Loss. Longwinded reasons aside, I believe the most potent version of the HED to be: 1) Rich in saturated fats, particularly short and medium-chain triglycerides found in greatest abundance in dairy fats and coconut. Butyric acid, as we discussed earlier, has great potential to raise the metabolism, and whole, unpasteurized milk would be the ideal source from the feedback Ive gathered so far so long as you have a good tolerance for it. Half and half is also great, as is butter, cream, and fatty cheeses like my favorite Fromager DAffinois. Coconut is the best source of medium-chain triglycerides, and coconut milk and refined (NOT extra virgin) coconut oil are my favorite sources of MCTs. Beef would be the third choice if you have a dislike or exhaustively-confirmed intolerance to the above. You dont have to overdo it on the fats, and if one had to choose between a very high-fat diet and a very high-starch diet for raising mitochondrial activity Id lean towards high starch (Please take a moment to read the August 2010 Addendum that elaborates upon this beginning on page 63). But dont fear them, and choose saturated sources over unsaturated fats when possible. 2) Rich in unrefined starches. Starch is probably the greatest single tool in increasing metabolic activity, as almost all of it metabolizes into glucose the almighty metabolism stimulator. Root vegetables tend to be the best tolerated overall. Potatoes are the best friend of the HED freak, followed by yams. Corn and corn products (cornmeal, popcorn, corn tortillas) are also fantastic. Brown rice is at the top of the list as well. Amaranth, quinoa, buckwheat, and other out there hippie-ish grains are also top choices. Grains like whole wheat, oats, barley, and rye are a little more iffy. Gluten sensitivity, although overblown by a lot of Paleo-oriented nutrition authors and bloggers, is not make-believe. By the way, sorry about my love affair with acronyms like RRARF and HED. I used to work for the government.
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These grains are also extremely high in insoluble fiber, which can cause a lot of digestive irritation for those with sensitive digestive tracts. Beans and legumes are acceptable as well, but also can be a digestive nightmare. Insoluble fiber and complex polysaccharide molecules are a bitch. 3) High in calories. You dont have to feed yourself to the point of being uncomfortable and gagging, but the calorie, assuming it is accompanied by a great deal of nutrients, is a powerful weapon in the battle to increase metabolic activity. Eating a lot of nutritious calories, if you are already overweight, is often not as fattening as you would envision either. Appetite often falls off a cliff with the slightest increase in metabolism as fat stores are liberated and flood the body with surplus energy. Some even lose weight instantly upon eating to appetite or even beyond appetite of exclusively whole, nutritious foods. If you are underweight be prepared to gain, which is a good thing. The good news is that at least 25 percent of those gains will be lean body mass and not fat. 4) Low in fructose. Fructose, as you will read about in 180 Degree Metabolism as well as 180 Degree Diabetes, is a chief suspect in the causation of leptin resistance and lowered metabolic activity when consumed in excess. Although your appetite is more likely to remain high, and your calorie intake may be higher with fructose in your diet, eating a lot of fructose can definitely backfire keeping metabolic activity constant as you increase caloric intake, or even lowering metabolic activity. I was reminded of this recently when I consumed large amounts of fruit, juice, and sweets for several weeks, only to gain 5 pounds of fat while my body temperature dropped by .5 degrees F. Although Im open to other possibilities and complexities surrounding the fructose issue, such as the ideas promoted by researcher Ray Peat who shares my interest in increasing metabolic activity, I am MUCH more confident recommending a very low-fructose version of RRARF meaning very little fruit or none at all, no fruit juices, and absolutely no sweeteners such as honey, maple syrup, white sugar, agave nectar, or God forbid high-fructose corn syrup. For the record, Im not a fan of ANY non-caloric sweeteners either, and as I discuss in 180 Degree Metabolism, there is some indication, based on the work of weight loss psychologist Seth Roberts, that the very sweetness of non-caloric sweeteners reduces metabolic activity. 5) Low in polyunsaturated fat. While I believe that omega 3 polyunsaturated fat like that found in the greatest abundance in flax seeds and coldwater fish may even have a positive role to play in increasing the metabolism, I am also aware of the dangers of consuming too much. But you dont have to consume a lot of omega 3 to get some of the potential benefits of these fatty acids, because omega 3 competes with another type of fat omega 6 polyunsaturated fat. In other words, you can reduce your omega 6 fatty acid consumption and get more from your omega 3s, negating the need to supplement your
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diet with fish oil or some other nonsense, when doing so has many potential negatives such as excessive lipid peroxidation (yes, its as bad as it sounds). Then you get the benefits of omega 3 without the drawbacks of excessive omega 3 intake. Nuts (except for macadamia nuts), seeds, peanuts/peanut butter, liquid oils (except for macadamia oil), poultry fat (goose, duck, chicken), and pork fat are the biggest contributors to your daily omega 6 load. You dont have to be paranoid about these foods, but eat them very sparingly. This too, has great potential (over the long-term) to increase metabolic activity, yet another topic discussed at length in 180 Degree Metabolism: The Smart Strategy for Fat Loss. A chart of omega 6 content of common foods can be found in Appendix II. Most of your dietary calories should be coming from sources with less than 2% of calories coming from omega 6 polyunsaturated fat. 6) Devoid of refined carbohydrates, junk food, fast food, and all other packaged and processed foods. Keep it as wholesome as you can. You want the highest ratio of nutrients to calories as possible. Once you have repaired your metabolism, then you can relax a little having pizza and burgers on occasion, white rice at your favorite Thai restaurant, an occasional dessert with white sugar in it, etc. 7) Devoid of caffeine, alcohol, nicotine, and other drugs if possible. Any form of psychoactive drug or stimulant puts stress on the system, and limits the amount of healing you can achieve. If this sounds too difficult or impossible, then forget this rule. Needing a cup of coffee shouldnt be a deterrent to otherwise following this program, and you may find that your need for caffeine diminishes dramatically as you go through this healing program with otherwise strong dedication. 8) High in protein (but not TOO high). Broda Barnes was a firm believer that consuming too much protein was really draining on the metabolism, particularly if calories were limited. He stated, it has been clearly established that a high protein diet lowers the metabolic rate, [therefore] symptoms of hypothyroidism will be aggravated This may not be true on a calorically-superabundant diet, but protein is not used for metabolic fuel in the same way fats and carbohydrates are making them preferable to protein. As calorie consumption increases, less protein is needed to maintain muscle mass as well as little as 30 grams per day for an adult male. Plus, protein is found in all foods, and the more overall food you eat, the more protein you get whether you eat meat, fish, and eggs or not. For this reason, portions of meat, fish, eggs, cheese, and poultry should probably be on the small side 2-5 ounces per meal depending on your body size and food preferences. If you are drinking lots of milk as part of your approach, you dont need any supplemental meat at all, and RRARF can certainly be done as a vegetarian with whole milk, starches, and vegetables.
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9) High in vegetables. Vegetables are very nutritious, and although they may not contain a great deal of calories, their nutrient-density is so high on a per-calorie basis that they are a great asset to someone looking to boost mitochondrial activity. Cooked greens like spinach and broccoli are my personal favorites from a taste, convenience, and nutritional standpoint. Try to eat at least a little vegetable matter with each meal, and get into that habit. A list of common food choices on a truly purist version of the HED would be something like the following. I highly recommend combining at least one food from each category at each and every meal Protein Salmon; canned, frozen, or fresh Halibut Shrimp, crab, and lobster Oysters, mussels, and clams Trout Tuna; canned, frozen, or fresh Other fish or shellfish Skinless chicken Skinless duck Skinless turkey Cottage cheese Hard cheese like cheddar or parmesan Rind-ripened cheese like Brie Blue cheese Unsweetened yoghurt Full-fat milk; prefer raw milk, but am not a raw Nazi Jerky without additives Sausage without additives Bacon without nitrates and other additives All cuts of beef Pork preferably on the leaner side Ground beef, turkey, or pork Lamb Game meats All beans and legumes preferably fresh or frozen, not dried (for digestion) Eggs
Carbohydrate Potatoes; any variety Sweet potatoes/yams Carrots Turnips Parsnips Beets Rutabaga Celery root/celeriac
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Fats
Other starchy root vegetables Cornmeal porridge/polenta Fresh corn All beans and legumes, if you can handle em Oatmeal Hot buckwheat cereal Amaranth Quinoa Brown rice Homemade air-popped popcorn with coconut oil White rice (sometimes) Whole grain bread (sometimes) Whole grain burger buns, like Ezekiel buns (sometimes) Whole grain crackers Whole grain pasta White flour or buckwheat pasta (sometimes) Corn tortillas Tamale dough (Masa) Berries and citrus fruits in moderation Milk and yoghurt
Coconut oil; preferably expeller-pressed (refined) Coconut milk Fresh or dried coconut Beef fat/tallow/suet Butter Clarified butter/ghee Fatty cheeses Full-fat milk Half n half Cream Sour cream/crme fraiche Macadamia nuts Macadamia nut oil Olives Olive oil (in moderation) Bacon, bacon grease, and lard (in moderation) Very fatty cuts of beef and ground beef Fatty fish (like salmon) Bone marrow Whale blubber (just kidding making sure youre still reading this)
Vegetables Spinach Salad greens from arugula to Romaine lettuce Dark greens Kale, Collard Greens, Chard Broccoli Green beans Asparagus Boy choy Snow peas and snap peas
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Cabbage Veggie-like fruits (tomatoes, cucumber, etc.) Onions Carrots Celery Garlic Squashes and zucchini (courgette) Bell peppers Hot peppers Fresh herbs And a bunch more, please dont make me list all of them
For extensive recipes and cooking instruction, you will enjoy my book 180 Kitchen: 180 Tips, Recipes, and More. Other cookbooks are great for either combining unhealthy ingredients in creative ways or making rabbit food and calling it health food. But to actually make health sustainable and desirable, theres no way around learning the simple fundamentals of making amazing, and satisfying food even just to make it through a month of RRARF-ing. I wouldnt eat homecooked food if someone was making dinner for me right down the street that tasted better and left me feeling more satisfied, and I dont expect you to either. Youll be shocked at how easy and time-efficient it is to make food that greatly exceeds what all but the most expensive and prestigious restaurants serve. Even your kids will like it, and it can be dirt cheap. Most importantly, you will actually learn how to cook. I plan to update 180 Kitchen with a new and improved version immediately upon finishing this eBook. It should be available no later than July, 2010, and will have an extensive section on RRARF specifically complete with meal plans for your support. You also have a great kitchen resource in my cooking blog, www.180kitchen.wordpress.com, which is typically updated on a weekly basis with cooking videos, tips, recipes, and more good lovin. As a former chef at some of the top restaurants in the United States, I take great pleasure and pride in being the best resource I can be on the kitchen side of things. Consider yourself a sinner if you dont make my creamed corn at least once this year.
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Conclusion
If you found some of the ideas brought forward in this book to be new or shocking, youre not alone. But really think about how silly it is that someone suggesting that its okay to eat when youre hungry, rest when youre tired, and eat all the macronutrients found in food all mixed together is labeled as an extremist in todays sick and twisted health and nutrition environment. Since the dawn of humanity, its been well-understood that eating lots of nutritious food, avoiding overexertion, and getting a good nights rest were the fundamental keys to obtaining and maintaining good health. Only recently have we turned our backs on this advice, gone to war with our appetites and energy levels, and started eating in a way that is totally unnatural to our instinctual tastes (few humans would have ever chosen to eat a baked potato by itself, or a stick of butter by itself but human tastes tell us quite clearly that the two are better together). And this war has gotten us nowhere except fatter, sicker, more paranoid, more stressed, more demoralized, more bitter, and more confused. Health is not achieved through willpower, discipline, restriction, and deprivation. We all instinctually know this, but at the end of the day we still see that extra layer of fat on us and want to take it off as quickly as possible and know that starving ourselves or cutting out macronutrients will take us there long before nourishing ourselves well ever will. 180DegreeHealth is not just an affront to the barbaric ideas that pass as health and nutrition advice these days, but a revolt against the entire mindset of Us vs. our supposed self-sabotaging ways. I believe it was the great Beavis who once said, funk dat. Wise words my little cartoon friend. Wise words. And dont worry if you dont feel you have the courage to attempt RRARF in all its glory. Like I said, its not a rite of passage, and there is certainly a lot more wisdom coming from my independent health and nutrition exploration that can be of benefit to you and your family. In fact, if you only received one important lesson in this book, it should be to obey your appetite, stop struggling with yourself, and make an honest effort to eat high-quality, nutritious food. If you can do that, you are already well on your way to getting the most you can get out of a healthy diet, and a balanced life. If you are perplexed at how I came to some of the conclusions that Ive come to, youll be very pleased with the work Ive done in my other eBooks. 180 Degree Metabolism: The Smart Strategy for Fat Loss will re-affirm any desires you may have to stop dieting forever. Id like to think of the book as the dieters liberation manual. It also discusses some of the tricks of the trade so-to-speak, of achieving leanness once youve restored your metabolism without running into the typical dieting pitfalls. This is an invaluable
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primer, and will give you some of the key tools you need to finally complete your mission of achieving no-rebound weight loss.
Yeah, no rebound going on there. 180 Kitchen: 180 Tips, Recipes, and More is another priceless asset and Im a firm believer that the culinary knowledge I gained in the 7 years I spent working as a chef at some of the worlds most premier restaurants was the most valuable information Ive come across as it pertains to health. If Ive come to one firm conclusion in my extensive health and nutrition exploration, its that the battle of health vs. disease is won and lost in the kitchen. Theres no way to better insure good health for yourself and your family than learning how to make homecooking: 1) Practical 2) Sustainable 3) And Enjoyable Youre not going to sit around eating bland food when you can go right down the street and get better-tasting and more satisfying food that someone else went to the trouble to make for you. No way. But 180 Kitchen addresses that. Its not just a collection of exotic and flashy recipes to impress you, but a comprehensive guide to improve the quality of your food, the healthiness of it (and no, the book isnt about 58 different ways to get more alfalfa sprouts and wheatgrass juice into your diet), and the quickness and simplicity of its preparation. 180 Degree Diabetes is another valuable book, and one that Im quite proud of, as the ideas in it are completely original, unique, and truly groundbreaking. Insulin resistance is really one of the core hallmarks of all degenerative disease in the modern world everything from nearsightedness to obesity to cancer to heart disease. Other strategies are short-sighted, just like the typical recommendation to eat less and exercise more (which induces rebound and unwanted consequences down the line). But in 180 Degree Diabetes youll discover that you can prevent and in some cases even reverse type 2 diabetes without cutting out fats, carbs, meat, or calories or relying on unsustainable/unrealistic amounts of exercise. I actually was able to
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lower my blood sugar by 26% in 30 days able to eat 2 baked potatoes at a meal (high-glycemic carbohydrates), without my blood sugar ever going above 75 mg/dl. This still manages to baffle all those who have come across such a feat, but I believe the principles I used to achieve it are sound, and can apply to anyone with a pancreas that still works. Several people have reported undeniable increases in insulin sensitivity from following the truly captivating ideas laid out in that book. Last but not least is 180 Degree Digestion a book that discusses many of those controversies surrounding healthy digestion such as fiber, the Specific Carbohydrate Diet, cleansing and fasting, several of the most common digestive disorders and more. I also reveal the most common, but little-known cause of Irritable Bowel Syndrome. Most importantly, the book is about truly improving your digestion, not just identifying problem foods and relegating yourself to dietary prison for the rest of your days. Its a great read as well, and Im proud to say that Im living proof of what 180 Degree Digestion can do. I managed to clear up heartburn that I had suffered from for years following some of the advice in the book. In fact, it was so severe that I couldnt even drink a glass of water without acid reflux. My digestion seems almost superhuman now. I can eat just about anything and everything without trouble, and Ive helped many others reach the same destination. So thats that. Dont feel pressured to pick up any of the eBooks. Those who know me well know that Im no salesman, and I give out free information on all my blogs by the truckload without asking for anything but support. But I did want to let you know what those books are all about, so you can decide for yourself if its worth your time and money to investigate them. I promise you wont be let down if you do decide to check them out, and the money I make from the books will definitely not go towards buying my own jet, Vegas hookers, 2nd homes, or any other neo-liberal excesses. All the proceeds are used to eat, research, write, and send more people to 180DegreeHealth. Thanks again for your time, and I hope you stick around with me for years to come to see where this health and nutrition investigation leads. It gives me great pleasure and fulfillment to be able to spend my days bringing it to you, and keeping your minds captivated as the young and immature sciences of human health and nutrition unfold. Best of luck to you and your health. And if you ever remember one thing from me, remember to use whatever health and nutrition information you come across to improve your life overall. I see far too many people trying too hard, and too paranoid about trying to be perfect. The end result is a hot mess. Dont go there. Actually, if you remember two things remember that. If you only remember one thing, let it be EAT THE FOOD!
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Appendix I Checking Body Temperature

What is considered the ideal range and what is the official technique for assurance that your temperature reading is accurate? Broda Barnes is still the Godfather of what is still considered the optimal range for the axillary (armpit) temperature. The armpit temp. runs up to a half degree F below the oral temp, and up to a full degree F of the ear temperature. The rectal temp. is probably very accurate as well, but can lead to perverse thoughts Barnes considered the ideal range to be between 97.8 and 98.2 degrees F first thing upon waking in the morning. He thought that this was truly the best time of day to gauge the level at which the body runs itself when there is no outer stimuli affecting the temperature. I agree. This is really the best measurement of whether your thyroid is in hibernation mode or is pumping out the juice and allowing the body to operate at its highest capacity. But some have had trouble with the simple technique of getting the temperature readings just right. Although in no way difficult, here is a standard technique that we can use to monitor it accurately and consistently Barnes used a mercury thermometer and had patients keep it tucked deep into the armpit for 10 minutes. Thats probably a little overkill. But you do need to make sure that your armpit is at its warmest when taking this temperature. To do that, make sure you dont stick an ice cold thermometer in there. What I do is: 1) Lay with my arms tightly tucked to my side for a few minutes in the morning to make sure my pits get nice and warm. 2) Warm the thermometer up in my hand for about 30 seconds. 3) Stick the thermometer in my armpit for an additional 30 seconds before I turn it on. 4) Turn the digital thermometer on. 5) Take several readings in both armpits. 6) Call the highest temperature my basal temperature for that morning. I use a Vicks thermometer. I have used several other thermometers, but other brands seem to run colder. I have a hunch that the Vicks thermometer is the most accurate. They do actually sell an armpit thermometer, but I have not used it. For 2 bucks Im sure Ill get one someday, but for now the regular oral thermometer works just fine.
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Using this standard procedure you should be able to at least track your temperature to see if it is coming up if low a sign of improvement. Monitoring for a few days every month will give you a good idea at where your basal metabolism stands while at complete rest and not in the middle of digesting something. No matter what though, using diet and lifestyle measures to bring temps. up or desiccated thyroid, I wouldnt sit around shrugging off a low body temperature as no big deal or irrelevant. The information Ive come across suggests that it is VERY relevant, and needs to be taken care of. If you have no pressing health issues, I can see blowing it off, but with any kind of health problem, there is a very high probability that it will improve or clear up altogether as your body temperature enters into the ideal range. Body temp. isnt everything, but I have never read from any practitioner following Barness methods that anything short of miraculous results can be expected as body temps enter the ideal zone from any number of minor and major health problems. It is so significant that Mark Starr, a Broda Barnes method follower, is now reporting that in 13 years of practice only 1 patient has developed an autoimmune disease. Considering that autoimmune disease affects nearly 1 in 10 Americans and is rapidly rising (while average body temp. is rapidly falling), I find this to be very promising. As a special note to women: Basal temperature usually runs about .5 degrees F higher between ovulation and menstruation, and drops .5 degrees F once you begin menstruating. Take that into consideration when reading your basal temp.
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Appendix II
Omega 6 content of common foods by percentage of total calories:
Omega 666 the most Evil omega 6 powerhouses (over 50%)

Grapeseed oil 70.6%!!! Corn Oil 54.5% Walnuts 52.5% (oil is 53.9%) Cottonseed oil 52.4% Soybean oil 51.4%
Very High Omega 6 sources (20-50%)

Sesame oil 42.0% Pepitas 34.5% Margarine 27.9% Pecans 26.9% Peanut Butter 22.5% Pistachios 21.3%
High Omega 6 Sources (10-20%)

Chicken Fat 19.5% Almonds 19.1% Canola oil 19.0% Flaxseed oil 12.9% Cashews 12.6% Duck Fat 12.2%
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Bacon Grease 10.2% Lard 10.2%
Moderate Omega 6 Sources (5-10%)

Olive oil 9.9% Goose Fat 9.8% Avocado 9.4% Chicken with skin 9.0% Olives 7.4% Bacon 7.0% Eggs 6.8% Pork chops 6.2% Popcorn (Air Popped) 5.8% Oats 5.6%
Low Omega 6 Sources (2-5%)

Corn 4.7% Chicken Liver 3.7% Sunflower Oil 3.7% (High oleic variety - others are very high in omega 6) Butter 3.4% Beef Tallow 3.1% Cocoa Butter 2.8% Cooked carrots 2.7% Macadamia Nut oil ~2.5% Brown rice 2.5%
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Cream 2.2% Beef liver 2.1% Grassfed Beef 2.0% Whole wheat flour 2.0%
Extremely low Omega 6 Sources (Less than 2%)

Coconut oil 1.9% Prime rib 1.8% Whole milk 1.8% Half and Half 1.8% Ground Beef 1.6% Macadamia Nuts 1.6% Chicken without skin 1.4% Lamb 1.4% Cheese/Brie 1.3% Corn grits 1.2% Beets 1.2% Coconut Milk 1.1% Seal Oil 1.1% Foie gras 1.1% Palm Kernel Oil 0.8% White rice 0.7% Sockeye Salmon 0.5% Yams 0.4%
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Potatoes 0.3% Halibut 0.2% Shrimp 0.2% Clams 0.2% Canned tuna 0.1% Blue crab 0.1% Lobster 0.1% When you look at how much tastier the bottom of the omega 6 chart looks than the top, is it really a problem to redefine the term healthy fats and load up on great seafood, macadamia nuts, lamb, brie, half and half, prime rib, and potatoes fried in coconut oil? I assure you I have no problem (non-fiscally-related) trading those foods for peanut butter and grapeseed oil. I hope this serves as a great reference for years to come for those interested in lowering their cellular levels of omega 6 polyunsaturated fat. And keep in mind that this says nothing of the free radical damage done to our bodies by omega 6 fats, which is a whole other problem with rich omega 6 sources like solvent-extracted vegetable oil that this doesn't even address. As you attempt to use this chart, keep in mind that these figures show the % of calories as omega 6. The total, in order to be within a range that can have a significantly positive influence over your systemic levels of inflammation, your body temperature, and your weight should be no greater than 2% of calories ideally about 1%. 2% of calories is roughly 6 grams per day on a normal diet. 1% is 3 grams. While intentionally eating a super-caloric diet in attempt to expedite a rise in body temperature, even more diligence is needed, as 2% of calories from omega 6 on a 4,500 calorie diet is 10 grams of omega 6 which I think is probably far too much to expect the best results although its still only about half of the average intake for an American male (yikes). You can instantly see, especially considering the likelihood that carbohydrate is the most metabolically-stimulating type of food (assuming nutritional needs for fat and protein are met), that a fairly high-carbohydrate diet built around root vegetables and seafood is perhaps the ultimate low-omega 6 diet. Interestingly, the Kitavans, a group of Melanesians studied by Swedish researcher Staffan Lindeberg, have been found living to old age without a single case of heart disease, diabetes, obesity, asthma, acne, or any of the other prevalent diseases found in
55
other parts of the world. Their diet contains absolutely nothing that is more than 2% omega 6, consisting almost solely of fish, yams, coconut, and fruit oh yeah, and they chain smoke This is a great testament, in my opinion, of the protective power of a low omega 6 diet built around whole, unprocessed, and fresh foods. The ultimate human diet? Who knows, but its certainly better than doughnuts, French fries, Coca Cola, and peanut butter. On such fare, even something as basic, natural, and essential as sunlight is enough to give us skin cancer. The word unprotective (not an actual word, but you know what I mean) certainly comes to mind. Whaddya expect when the hot, bright sun hits heat and light-sensitive fatty acids?
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References
The assertions made in RRARF! are a comprehensive culmination of conclusions pieced together, in part, by a thorough and critical examination of the following books, websites, and articles:
Abrahamson, E. M. and A. W. Pezet. Body, Mind, and Sugar. Avon Books: New York, NY, 1951.
Agatston, Arthur. The South Beach Diet. Rodale: New York, NY, 2003.
Allan, Christian B. and Wolfgang Lutz. Life Without Bread. Keats Publishing: Los Angeles, CA, 2000.
Appleton, Nancy. Stopping Inflammation. Square One Publishers: Garden City Park, NY, 2005.
Appleton, Nancy. Suicide By Sugar. Square One Publishers: Garden City Park, NY, 2009.
Atkins, Robert. Dr. Robert Atkins New Diet Revolution. Avon Books, Inc.: New York, NY, 1992.
Barnard, Neal. Dr. Neal Barnards Program for Reversing Diabetes. Rodale: New York, NY, 2007.
Barnes, Broda. Hypothyroidism: The Unsuspecting Illness. Harper and Row: New York, NY, 1976
Barnes, Broda. Solved: The Riddle of Heart Attacks. Robinson Press: Fort Collins, CO,
57
1976
Barnes, Broda. Hope for Hypoglycemia. Robinson Press: Fort Collins, CO, 1978
Bennett, Connie. Sugar Shock! Berkley Books: New York, NY, 2007.
Burkitt, Denis, Hugh Trowell, and Kenneth Heaton. Dietary Fibre, Fibre-Depleted Foods and Disease. Academic Press: London, 1985.
Challem, Jack. The Inflammation Syndrome. John Wiley and Sons, Inc.: Hoboken, NJ, 2003.
Cleave, T. L., The Saccharine Disease. Keats Publishing: New Canaan, CT, 1974.
Cleave, T.L. and G.D. Campbell. Diabetes, Coronary Thrombosis, and the Saccharine Disease. John Wright & Sons LTD.: Bristol, UK, 1969.
Crook, William G. The Yeast Connection. Vintage Books: New York, NY, 1983.
DesMaisons, Kathleen. Potatoes Not Prozac. Fireside: New York, NY, 1998.
DesMaisons, Kathleen. The Sugar Addicts Total Recovery Program. Ballantine Books: New York, NY, 2000.
Douglass, William Campbell. The Milk Book. Rhino Publishing: Panama, 1984.
Dufty, William. Sugar Blues. Warner Books: New York, NY, 1975.
Eades, Michael R. and Mary Dan. Protein Power. Bantam Books: New York, NY, 1996.
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Ellis, Gregory. Dr. Elliss Ultimate Diet Secrets Lite. Targeted Body Systems Publishing: Glen Mills, PA, 2003.
Enig, Mary. Know Your Fats. Bethesda Press: Silver Spring, MD, 2000.
Farris, Russell and Per Marin. The Potbelly Syndrome. Basic Health Publications: Laguna Beach, CA, 2006.
Fife, Bruce. Eat Fat Look Thin. Healthwise: Colorado Springs, CO, 2002.
Fife, Bruce. The Coconut Oil Miracle. Avery: New York, NY, 1999.
Fuhrman, Joel. Eat to Live. Little, Brown and Company: New York, NY, 2003.
Gabriel, Jon. The Gabriel Method. Atria Books: New York, NY, 2008.
Galland, Leo. The Fat Resistance Diet. Broadway Books: New York, NY, 2005.
Gates, Donna. The Body Ecology Diet. Healthful Communications, Inc.: Juno Beach, FL, 1996.
Gedgaudas, Nora. Primal Body Primal Mind. Primal Body Primal Mind Publishing: Portland, OR, 2009.
Johnson, Richard J. The Sugar Fix. Pocket Books: New York, NY, 2008.
Keys, Ancel et al. The Biology of Human Starvation. The University of Minnesota Press: Minneapolis, MN, 1950.
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Kolata, Gina. Rethinking Thin. Farrar, Straus and Giroux: New York, NY, 2007.
Langer, Stpehen E. and James F. Scheer. Solved: The Riddle of Illness. McGraw Hill: New York, NY, 2006.
Lindeberg, Staffan. Food and Western Disease. Wiley-Blackwell: West Sussex, UK, 2010.
Macfadden, Bernarr. The Miracle of Milk. Macfadden Publications: New York, NY, 1924.
McCarrison, Robert. Studies in Deficiency Disease. Henry Frowde and Hodder and Stoughton: London, England, 1921.
Morris, Richard. A Life Unburdened. New Trends Publishing: Washington, D.C., 2007.
Murray, Michael. The Encyclopedia of Healing Foods. Atria Books: New York, NY, 2005.
Page, Melvin, and H. Leon Abrams. Health vs. Disease, The Page Foundation, Inc., St. Petersburg, FL 1960.
Pekarek, Martha L. Freedom from Obesity and Sugar Addiction. Wheatmark: Tucson, AZ, 2007.
Philpott, William H. Victory Over Diabetes. Keats Publishing: New Canaan, CT, 1983.
Pool, Robert. Fat: Fighting the Obesity Epidemic. Oxford University Press: New York, NY, 2001.
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Porter, Charles Sanford. Milk Diet, as a Remedy for Chronic Disease. Burnett P.O.: Long Beach, CA, 1916.
Price, Weston A. Nutrition and Physical Degeneration. Republished by the PricePottenger Nutrition Foundation: La Mesa, CA, originally published in 1939.
Reaven, Gerald. Syndrome X. Fireside: New York, NY, 2000.
Roberts, Seth. The Shangri-La Diet. G. P. Putnams Sons: New York, NY, 2006.
Ross, Julia. The Diet Cure. Penguin Books: New York, NY, 1999.
Schmid, Ron. Traditional Foods are Your Best Medicine. Healing Arts Press: Rochester, VT, 1987.
Schwartz, Bob. Diets Dont Work! Breakthrough Publishing: Houston, TX, 1982.
Schwarzbein, Diana. The Schwarzbein Principle. Health Communications, Inc.: Deerfield Beach, FL, 1999.
Schwarzbein, Diana. The Schwarzbein Principle II. Health Communications, Inc.: Deerfield Beach, FL, 2002.
Schwarzbein, Diana. The Program. Health Communications, Inc.: Deerfield Beach, FL, 2004.
Sears, Barry. Enter the Zone. Regan Books: New York, NY, 1995.
Sears, Barry. The Age-Free Zone. Regan Books: New York, NY, 1999.
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Sears, Barry. The Anti-Inflammation Zone. Collins: New York, NY, 2005.
Sears, Barry. Toxic Fat. Thomas Nelson Inc, 2008.
Sisson, Mark. The Primal Blueprint. Primal Nutrition, Inc.: Malibu, CA, 2009.
Starr, Mark. Hypothyroidism Type II. Mark Starr Trust: Columbia, MO, 2005.
Taubes, Gary. Good Calories, Bad Calories. Alfred A. Knopf: New York, NY, 2007.
Weil, Andrew. Eating Well for Optimum Health. Harper Collins: New York, NY, 2000.
Wiley, T.S. Lights Out: Sleep, Sugar, and Survival. Pocket Books: New York, NY, 2000.
Yudkin, John. Sweet and Dangerous. Bantam Books: New York, NY, 1972.
Websites: www.raypeat.com http://nutritionscienceanalyst.blogspot.com/ www.stopthethyroidmadness.com http://thescientificdebateforum.aimoo.com/ www.wholehealthsource.blogspot.com http://www.youtube.com/user/WellnessResources http://www.youtube.com/user/GabrielMethodVideo www.omega-6-news.org
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Specific Article and video titles with accompanying urls: Why We Gain Weight: Adiposity 101 and the Alternative Hypothesis of Obesity http://www.dhslides.org/mgr/mgr060509f/f.htm Fructose and Obesity http://www.medicalnewstoday.com/articles/34669.php Fructose Hampers Hormone That Controls Appetite, UF Study Finds http://www.medicalnewstoday.com/articles/125848.php Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease http://www.ajcn.org/cgi/content/full/86/4/899 Depressive Symptoms, omega-6:omega-3 Fatty Acids, and Inflammation in Older Adults http://www.psychosomaticmedicine.org/cgi/content/abstract/69/3/217 Suppressor of Cytokine Signaling-3 (SOCS-3), a Potential Mediator of Interleukin-6-dependent Insulin Resistance in Hepatocytes http://www.jbc.org/content/278/16/13740.full.pdf Sugar: The Bitter Truth http://www.youtube.com/watch?v=dBnniua6-oM
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August 2010 Addendum

While RRARF is very successful at raising body temperature, improving digestion and overall well-being one question remains. Can it be done more efficiently? Can it be improved upon? Okay, I guess thats two questions. By more efficiently, I mean with less fat gain and greater lean body mass gain as well as a greater rise in temperature per calorie ingested. I believe the answer to those questions is yes. So whats better? Getting more calories from starches or getting more calories from fat? Upon close scrutiny of the literature on overfeeding, a clear picture emerges. Straight studies comparing overfeeding with a high-fat/low-starch diet vs. a high-starch/low-fat diet yields clearcut results. The higher the ratio of starch to fat when overfeeding, the greater the lean body mass gains and the lesser the body fat gains. Not only that, but since starch is not something that the body can readily store like it can fat molecules, the excess calories ingested MUST force an increase in body heat and physical energy to a much greater degree than fat overfeeding. The physics of it all is actually quite simple. The most efficient way for your body to store fat is to pack fat molecules into fat cells. For this to happen in the absence of dietary fat means that a great deal of carbohydrate must be converted to fat triglycerides, before it can be efficiently stored. However, this is a very inefficient process. When large quantities of fructose are ingested during overfeeding, the effect is very fattening because a great deal of the fructose is converted to fat in the liver. However, this is not true when talking about starch overfeeding. Thus, when the ratio of carbohydrate to fat is very high, and the ratio of starch to fructose (and also glucose in simple as opposed to complex form as is found in starches) is also high, the more of the excess energy is stored into muscle tissue and the less into fat. There are also implications that a diet with a high starch to sugar + fat ratio is protective against heart disease increasing the HDL to triglyceride ratio for starters. I never thought that controlling the macronutrient ratios in such a way would have such a direct bearing upon body composition, but to ignore the simple truths revealed in the medical literature regarding such a thing would be sheer denial of irrefutable fact. http://www.ajcn.org/cgi/reprint/62/1/19 http://www.ajcn.org/cgi/reprint/67/4/631.pdf While choice, personal preference, carbohydrate tolerance, digestive abilities, and more will determine what you personally choose as your version of RRARF, there is no question that
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eating more starch and less fat by percentage of calories is a route that will produce more body heat and more lean body mass with less body fat than any other method. Of the starches, those highest in amylose content and resistant starch such as legumes, red potatoes, corn, and intact whole grains like Basmati rice (vs. those ground into flour as in bread/pasta) particularly those that have been cooked and then chilled which forms a type of metabolically-stimulating resistant starch known as RS3, are ideal. A version of RRARF where these types of starchy foods are maximized and other foods more or less minimized in comparison is probably the most efficient route to take. The reasons why that is goes far beyond a larger increase in lean body mass in comparison to fat gains, but incorporates positive changes in the microbial environment of the gut, intestinal production of the most metabolically-stimulating and insulin-sensitizing fatty acids known (such as butyric and propionic acids), and perhaps most-importantly pronounced appetite inhibition with an increase in metabolism, meaning that weight gain is minimal or weight is even lost eating to appetite while metabolism simultaneously rises (the Holy Grail of health and weight loss). This is just the tip of the iceberg on the potential benefits of a high-starch diet, particularly one that maximizes amylose and resistant starch-rich carbohydrates. I have tentative plans of elaborating on this topic in exhaustive detail in a future eBook, entitled something like 180 Degree Carbohydrate. Actually, thats a pretty weak title for such an important topic. Ill come up with something better hopefully. Also see 180 Kitchen for a great recipe and meal plan that incorporates resistant starch on a program with a higher ratio of starch to fat. Further reading: http://en.wikipedia.org/wiki/Resistant_starch http://veganmaster.blogspot.com/2008/08/mnp-100-muscle-and-34-selected.html

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www.180degreehealth.

The Real Meat of the HED

The Specifics of the High-Everything Diet

Conclusion Appendix I Appendix II References

About Matt Stone

Thats not what I mean you pervert!

A Few Words About My Research Style

HED First How the High-Everything Diet was Born

The Real Meat of the HED

RRARF is Rehabilitative Rest & Aggressive Re-Feeding

The Specifics of the High-Everything Diet

Appendix I Checking Body Temperature

Omega 666 the most Evil omega 6 powerhouses (over 50%)

Very High Omega 6 sources (20-50%)

High Omega 6 Sources (10-20%)

Bacon Grease 10.2% Lard 10.2%

Moderate Omega 6 Sources (5-10%)

Low Omega 6 Sources (2-5%)

Extremely low Omega 6 Sources (Less than 2%)

Reaven, Gerald. Syndrome X. Fireside: New York, NY, 2000.

Sears, Barry. Toxic Fat. Thomas Nelson Inc, 2008.

Websites: www.raypeat.com http://nutritionscienceanalyst.blogspot.com/ www.stopthethyroidmadness.com http://thescientificdebateforum.aimoo.com/ www.wholehealthsource.blogspot.com http://www.youtube.com/user/WellnessResources http://www.youtube.com/user/GabrielMethodVideo www.omega-6-news.org

August 2010 Addendum

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