Are you watching your cholesterol? Then you might be interested to read this story, describing the American Heart Association’s role in creating mass cholesterol-phobia, including evidence that they actively suppressed information that would have changed the course of medical history.
Table of Contents
If you are enjoying Sean Croxton’s Paleo Summit and compelled by dramatic stories of health improvements from eliminating wheat, but are not looking forward to giving up your bread, pizza, beer, and sourdough forever, then I’ve got good news for you.
Who can and who cannot eat wheat
Becuase the Paleo diet is wheat free, many people with celiac disease find it an easy way to recover from their symptoms while enjoying great meals. People with celiac disease have antibodies to their own tissues that have developed after their bodies confuse wheat gluten with pathogenic bacteria. Until their immune system can recognize and correct the error, eating wheat triggers intestinal and joint inflammation and fatigue. I describe how processed food promote celiac disease and how to prevent or even reverse celiac symptoms in the video at this post.
If you have not been formally diagnosed with Celiac but had digestive troubles for which you tried eliminating wheat and now you find yourself feeling better, you may wonder if you need to make avoiding wheat a permanent change. To decide, you should assess to what degree you have also eliminated processed foods (including vegetable oils) and reduced your total intake of carbs. These factors alone will generate significant health gains and in the absence of a firm diagnosis of celiac you may try sticking with the low carb, vegetable oil free diet and adding back wheat that has been prepared in a traditional manner.
Deep Nutrition changed my life.
Fox News Primetime host
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic.
I feel free
For the last month, I have really been reading all labels on everything. I have completely remove those 8 oils you talk about. I must tell you, I feel great! I have more energy and I am now 197 lbs (have always been around 205 to 210lbs). I eat potatoes with real butter, grass fed steak, pasta with the right toppings. I eat everything! I seem to crave less sugar. I love it!
I feel so much better
I had terrible aches and pains everywhere in my body, my hands, shoulders and knees. I feel so much better and the way I feel is motivating me every day! Thank you
Mike Deb Wootan Burcin
Better than ever
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My allergies disappeared
The biggest difference for me (and a surprising one) is that my allergies have almost completely disappeared! This is a big deal for me, because I’ve had allergies most of my life and they have often affected what I do which is a teaching music in [a public school district]. In general, I feel much better and have more consistent energy throughout the day.
Heart Palpitations have Stopped
I’ve lost 20+ pounds (also fasting 16-24 hours daily) and haven’t had palpitations except for one occasion — I had a mini bag of Fritos for the first time in July. And, I feel better now on a daily basis than I ever did all through college.
Deep Nutrition and Fatburn Fix reader
I’ve lost over 50 pounds
I’ve lost over 50 pounds. I’m 56 years old. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journey...I went cold turkey off the bad oils. Emptied my pantry into the trash and just started eating real food
Mitzi Wilkinson Champion
Knowledge I didn’t know I needed
Your Fatburn Fix book is amazing, my friend. Thank you! I’m an Functional Nutritional Therapy Practitioner and I know my stuff. This is the extra layer of knowledge I didn’t know I needed. Well done!
Fatburn Fix reader
Lost a solid 20 lbs and my bloodwork is great
I have lost a solid 20 lbs and my bloodwork (after 3 months of eating your way) was even better! I was metabolically healthy (per your book) before I read your book, but barely. Lowering my weight, sealed the deal! I have been talking about you and your book to anyone who will listen...Thank you for all you’ve done and what you continue to do! You are changing lives for the better!
FatBurn Fix reader
Lost 20 lbs I could never shed
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn. I work out in the am and believe I am burning fat for energy not from food!
I feel great
My waist is four inches smaller. I feel great and many of the minor aches and pains that I had (knees and lower back) are gone. Also, my muscle tone is amazing, even though I have not increased my workout routine.
Completed Dr Cate's online course
The go-to for strength and conditioning coaches
Whenever I advise my clients about eating to perform I go straight to what I have learned from Dr. Cate. Her book Deep Nutrition has become the go-to for strength and conditioning coaches across the country.
Major League Baseball Agent with WME Sports
Dismantles the lie
Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because it’s so insidious.
Ken D Berry, MD
Author of Lies My Doctor Told Me
She knows the chemistry
Dr. Cate alerts us to the harms of seed oils and she’s convincing because she knows the chemistry better than anyone.
Dr. Drew Pinskey, MD
Globally recognized internal medicine and addiction medicine specialist, media personality, LoveLine Host, and New York Times bestselling author
No one is better at communicating nutritional truth
Dr. Cate has had the single greatest impact on how we talk to people about fueling for both performance or durability. While we all are a little unique, the foundational principles of human nutrition are immutable. If you are looking to create a more durable, resilient body, no one is better at communicating nutritional truth than Dr. Cate.
Dr. Kelly Starrett
Physiotherapist coach and New York Times and Wall Street Journal bestselling author
Highly recommend The Fatburn Fix
Dr. Shanahan has had a significant impact on my practice of medicine. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. I highly recommend The Fatburn Fix to my patients and have a loaner copy in my waiting room. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. It is not just about the carbs!
Dr. Brian Lenkzes, MD
CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
Respected in the sports world
Dr. Cate reordered my diet when I was with the L.A. Lakers, and the benefits, for me personally, were felt immediately and have served me to this day. I’ve come to take real food so seriously I started a small family farm. I know of no M.D./nutritionist more respected in the sports world than Dr. Cate Shanahan.
Brought seed oil issue front and center
Cate brought the seed oil issue front and center. Healthy fats matter. So much so that I created an entire product line to swap out bad fats with good.
Founding Father of the Primal/Paleo Movement
Optimal health starts with food
If you want to understand how optimal health starts with food, start with Dr. Cate. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both.
Attribution author of The Whole 30
Helped me with endurance
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Silver bullet for me
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Paul Grewal, MD
Dr Grewal Internal Medicine, MD, author of Genius Foods
Radically improve your health…
Dr. Shanahan has provided a solid reference that deserves a place in the library of anyone who is seriously interested in nutrition. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health.
Dr. Joseph Mercola
Author of Fat for Fuel and Founder of Mercola.com
Pull up a chair…
I have based my work on the idea that getting the right kinds of healthy fats into your body and avoiding the worst fats is essential to optimal health. I've interviewed dozens of the world's top experts about this, and I know of no one who speaks more eloquently on this topic than Dr Cate. If she’s talking fats, pull up a chair. Take notes.
Author of the Bulletproof Diet
The key to unlocking my fatburn
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn.
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine.
> Tears of joy
I'm crying tears of joy and appreciation for all you've done for me and my health! Without Deep Nutrition and Fatburn Fix, I would literally still be in the vicious cycle I'd been fighting all my life! In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol.
If you don’t have celiac symptoms and are following the Paleo diet for other reasons, but are now missing your favorite foods, there’s absolutely no reason not to add them back.
Everyone adding back wheat should be aware that by adding back wheat you can easily consume too much carb and don’t want to exceed 30-100 gm total carb per day–the wide variation depends on your activity level.
Why I do not advise everyone avoid wheat
Wheat gluten may have been prematurely blamed for the current emerging epidemic of celiac disease in the same way that, back in the 1960s, choleseterol was prematurely blamed for the then emerging epidemic of heart attacks. I am confident that, upon further scientific study, we will find celiac can actually arise from other factors that have less to do with the native (existing in the form in which nature made it) wheat gluten molecule and more to do with the molecular changes to gluten that result from the processing of wheat gluten, and not the wheat gluten per se.
And this brings up an important issue. People are using the Paleo diet to accomplish different health goals. Some, to alleviate food allergies, others for weight loss, and still others for body building. This is one reason why we find different variations of the Paleo diet. Another has to do with the fact that we have is limited evidence to inform us on the details of a true Paleolithic-era diet, and so for the most part we’re using our imaginations and different people make different educated guesses.
I see all versions of the Paleo diet as a great way to make first steps towards a truly traditional diet. These days anyone can easily find many healthy and delicious recipes in Paleo cookbooks and blogs to make the transition from a SAD diet to a better one as tasty and as easy as possible.
Still, because the Paleo diet is not directly informed by existing traditions, there are some important missing pieces and even potential pitfalls I think everyone should be advise of.
Adapting Paleo to Your Life: The Good, the Bad, and the Silly
Paleo programs value grass fed, pasture-raised, humanely treated animal products: meats, eggs, and dairy. These are far superior to products from animals raised on monoculture grains in filthy conditions and are healthier for us for innumerable reasons. Paleo diets also steer us clear of hydrogenated and otherwise processed vegetable oils containing toxic trans and Megatrans fats that promote inflammation and DNA damage in every tissue of the body.
Other elements of the Paleo diet that will introduce you to important principles of all successful traditional diets include the use of:
- Fat-rich tropical fruits including coconut and avocado and their oils: medium chain saturated fatty acids
- Fresh nuts and seeds: fiber, insoluble and soluble, and minerals
- Fresh vegetables and seasonal berries: vitamins, especially heat sensitive vitamins, and insoluble fiber
- Nut flours: when fresh ground at the time of use these make for great low-carb baking
Because the Paleo diet provides far more protein than the standard American diet (SAD), it is a particularly powerful tool for recovering from emotional disturbances (most brain neurotransmitters are derived from amino-acids) and for rebuilding weakened muscle and bone.
As a diet based on pre-history, by definition the Paleo diet is not informed by any living tradition and sometimes suffers from lack of attention to traditional cooking methods. While the concept of avoiding industrial foods makes sense, it seems unnecessary to go so far back in time that we have little idea of what life was like, especial if it means ignoring traditional culinary techniques with thousands of years of successful use, for example fermenting and sprouting grains.
Particularly problematic is the fact that some Paleo programs I’ve encountered emphasize lean meats, fruits and tubers, and store bought nut flours. Lean meats combined with foods that raise blood sugar may block your fat-burning enzymes. In addition, abrupt increase in protein intake without increase in fat intake can increase your uric acid level and trigger joint and muscle paina or kidney stones. Finally, nut flours can undergo rapid oxidation and are going to be far less nourishing than the intact nuts, unless you grind your own.
I advise caution with the following Paleo-compatible recipes
- Fruit smoothies
- Dishes based on sweet potatoes or store-bought nut flours
- Skinless, boneless meats
Any recipe that generates odd adaptations of familiar foods might be fun, but some get carried away. The silliest Paleo recipe I’ve seen is “pizza” lacking cheese or crust and made out of ground beef shaped into triangular piles. Another unnecessary complication is the use of flours for reasons other than better flavor or reducing carbohydrate intake. If you like spelt or coconut or almond flour, by all means enjoy them. But if you don’t, or you like wheat flour better for certain recipes, then use wheat flour.
Finally, Paleo is on-again-off-again with dairy. Some practitioners exclude it altogether based on the idea that animal domestication only occurred after the Paleolithic era. (I discussed my take on the importance of dairy to early human health previously). Others exclude it based on a misunderstanding of the cause and implications of lactose intolerance (I will focus on lactose intolerance in a future post.) Still others include ghee but exclude butter and cream. Ghee is butter that has been heated to coagulate the proteins which then get separated and discarded. Not only does this waste perfectly good protein, heat destroys the heat senstive omega-3 and conjugated linoleic fats and is less nourishing than fresh butter.
Traditional use of wheat
When people first began eating wheat thousands of years ago there were no such thing as flour mills. That means whole wheat flour was non-existent. What did people do to make their daily bread? They first germinated the grains and used the softened seeds to form a dough that could be further transformed by yeasts and other micro-organisms and eventually baked into loaves. Sprouted and fermented foods are one of the Four Pillars of World Cuisine, and we explain why sprouting and fermenting grains makes them healthier in Chapter 7 of the 2009 edition of Deep Nutrition, and Chapter 10 of the 2017 edition.