Is Carnivore your Dietary Magnum Opus

Is Carnivore your Dietary Magnus Opus: Craving the truth
 

Mid December amidst discussion about ketosis, paleo and plant-based rhetoric the carnivore approach piqued my interest. It was not the first time I was driven to self experimentation with diet, but in this case I felt an acute sense pulling on the threads of curiosity. I figured it might pair well with my intermittent fasting and sauna protocols. Frankly, I wanted an experiment to spark positive physical and cognitive change.

Around this time I started to uncover some research theories related to diet on autophagy, physiological reserve and endogenous plant pesticides that had me wondering if perhaps I was over-dabbling in the vegetable department. I can say with certainty that I fare better without grains (headache triggers) and most legumes (GI dysfunction). I still have love for my cruciferous veggies. Gone but not forgotten.

The carnivore diet is essentially ZC (zero carb) therefore men (depending on activity/performance levels) are eating around 2.5-4lbs per day and women 1.5-2lbs per day (Beef, turkey, chicken, fish with marginal amounts of butter, eggs and cheese). As you read this please note that this is by no means "Medical Advice." I am sharing information as it pertains to my self experimentation.

This sort of restriction can be a tough pill to swallow for some. Who does not want a panko-crusted chicken thigh with a side of roasted potatoes and broccolini. Personally, I have eaten in what one would describe as a “healthy manner” for nearly a decade. These last 3 years I have gravitated more towards a plant-based diet (most recent conventional thinking) with low to moderate animal proteins. I’m physically active/training 5-6 days per week, and while I have noticed mild changes in biostatic measurements, my strength began to wane, I was fighting off cravings, noticed dermatological changes, gut irritation and a host of other not so exciting phenomenon.

Two weeks before Christmas and I took the plunge.  From day 1 I felt well. Some people talk about the keto-flu and negative side effects to the metabolic transition. I never experienced any of these negative effects with the exception of one isolated headache (may have been related to electrolyte imbalance). The longer I went the better I felt. It put the kabosh on any holiday-related carbohydrate binge. However, the thought of an avocado or chocolate stout crossed my mind a few times. Otherwise I felt a deeper detachment from flours and grains then ever before. I was full and content. My blood pressure and heart rate improved, perceived ability to focus skyrocketed, aches, pains and training soreness diminished and strength increased.

Tradeoffs when attempting this culinary lifestyle!

Now the question is do I continue for 2 months or pepper in cyclic ketogenic phases? I know my wife’s answer to this question.

Okay, so let’s just say what you’re thinking (or not).

All that fat can’t be good, right?

Well in an environment free of processed foods and high volumes of sugar the body appears to do quite well becoming fat-adapted and using fat as an energy source.

That’s really got to stress your kidneys?

Sorry, this is a perpetuated myth and several prominent nephrologists have done research to say otherwise, unless you have failing kidneys to begin with or other extenuating circumstances. Dr. Jason Fung’s studies

What biomarkers will you rely on?

This time around zilch. Perhaps next time around I will utilize pre and post NMR lipid profile, C-Reactive protein, ESR, micronutrient levels along with a urinalysis. Understand that many biomarkers are poorly understood and poor predictors of the benefits and or problems with high volumes of meat consumption

Will you be able to use the loo?

People may experience an adaptation period with change in frequency a/o quantity but go on to have regular and improved bowel movements.

In addition, there is a bevy of researchers asking interesting questions and potentially changing old thought processes around diet:

A bit nuanced and some science-based links (If you enjoy health related research subscribe to Dr. Rhonda Patrick’s podcast

Dietary fat and cholesterol/lipoprotein inversion patterns (this is huge for people taking statins) Dave Feldman and Jeffrey Gerber

Insulin metabolism (connection btw diabetes and cardiovascular disease) Dr. kraft ( 5- hour insulin assay)

Does Saturated Fat Cause Heart Disease? Dr. Rhonda Patrick

LDL Cholesterol and Cardiovascular Disease Risk with Dr. Krauss

IF and time restricted eating Dr. Satchin Panda

Health benefits of sauna use Dr. Jari Laukkanen

Thats a wrap.

My Technology Runs Well, but my Body Needs an Upgrade.

Somewhere along the line technology transformed from tool to necessity. In some cases it has climbed to the top of the food chain highjacking our reward centers and demanding outright priority. I've seen the toll that it can take on the spine when left unchecked over a continued duration.

Technology feels like an extension of one's self. I wondered "do I have a technology obsession?" I definitely have my moments, but overall I have a healthy relationship. It did get me thinking. As a society we upgrade our cameras, computers, phones and other electronics with each improvement or killer feature. We cringe and pushdown anxiety when our computer's speed wanes or wifi signals are poor. If we're not careful we'll check our social media more times than not. We've all experienced the phantom pocket vibration (right or am I alone), yet many people struggle to perform a legitimate body weight squat. Moreover, studies show that out every 100 employees:

• 29 have obesity
• 21 have hypertension
• 17 have high cholestrol
• 9 have high blood glucose (this seems low to me)

As our tech acumen rises our necks stiffen (without intervention). We rely on our laptops at the cost of our spines and hips. Some have said that technology allows us to experience a sort of increased acceleration towards certain aspects of our lives that can come easy and it becomes obsessive.

What would change if we looked at our physical and mental health with the same enthusiasm for which we regard our technology? Better technology has a way about it. It's always upending its predecessor. However, our physical body seems to be on a path of deconditioning without investing time and energy to care for it. Believe it or not, overall health can improve, if not maintain as we age.

Inherently, people understand that we need to eat less, move more, and choose a healthy lifestyle. Which brings me back to this idea of an upgrade. Perhaps if we start to think about our health differently (as a tool or an asset) we can rework the approach and redefine expectations. A healthy high functioning body may be the best upgrade of all.

An Ounce of Spinecare

An Ounce of Spinecare

From my perspective, I think it's fair to infer that the general population's understanding of chiropractic is steeped in misinformation and ludicrous youtube videos.

However the chance to better educate, improve utilization, and delivery quality care doesn’t always propel chiropractors forward.

Definition by its opposite

Chiropractic is not roller tables, tens machines, kinesio tape and 5 minutes of popping with the doctor. It's not meant exclusively for infants, kids, adults, or geriatrics. While there are treatment protocols - chiropractic is not a one-sized fits all approach. In my opinion it’s not a room with five tables where five different patients receive the same five adjustments. When performed in line with a proper assessment and true to biomechanical concepts the risks associated with chiropractic care are very small.

So what is chiropractic

It is a health platform tasked primarily with holistic spine care, but responsible for integrative or coordinated care (in-house and referring out) that includes physiotherapy, massage, nutrition, mental health and other holistic constructs. At its core chiropractic is about assessing the spine and providing adjustments to decrease pain, increase function and facilitate the body’s capacity to heal.

Chiropractic may be medically necessary for infants exposed to birth trauma. You might be surprised to learn that the force used to adjust babies is comparable to the force one would use to check the ripeness of a tomato. I once had a parent ask me if it’s too soon to treat her son as he was only 16 years old. I was not that surprised because she had no prior experience with chiropractic. Kids, especially those participating in gymnastics, dance, marital arts, and all of the traditional sports (i.e. lacrosse, football, baseball, basketball, etc.) can reap the benefits of identifying an injury prior to pain,  quicker healing and injury prevention (both acute injuries and wear and tear from repetitive stress).

Most people do not think about the mobility of their spine or joints such as the hip or ankle. Spinal degeneration has become so common (due to our lifestyles -there are outlier circumstances) that your orthopedist or radiologist will refer to it as normal aging. In many ways chiropractic care is a way to realign and remove abnormal stress placed on the joints, muscle and neural tissues.

Should everyone see a chiropractor

Chiropractic comes at a cost that is both financial and psychological. The former mainly due to poor insurance reimbursement and the latter because most outcomes require some degree of patient accountability.  The cost leads to a large majority of patients accessing chiropractic care as a means to resolve pain. Pain truly is the great motivator and presents differently for each individual.

Pain can be simple or complex. It can be multifaceted and may involve the following components:

• neurovascular
• psychological
• neurological
• muscular
• mechanical

Here are 3 different scenarios and how chiropractic care could be used to correct the problem and prevent future injury.

Hip pain

A 45 year old female patient complains of intractable hip pain for the last 5 months. She believes that it began after a session of interval training with her personal trainer. The pain is sharp and she notes that now she has some numbness along the lateral portion of her thigh.

The pain makes it difficult to sleep. A thorough exam reveals that she has a rotated sacrum on the same side that she is having hip pain. In this case the patient was adjusted, underwent soft tissue release, and was prescribed a few exercises. The pain resolved after the first visit and has not returned over the course of 4 months. 

Wondering what is a "sacrum"

Sacrum in in Red

Upper back pain

A 37 year-old mother of 2 complains of pain where her neck and shoulder meet. At times the pain radiates up into the neck and down between the shoulder blades. Picking up her 2 year old gives a burning feeling and rotating her head to the left has become painful and more difficult. During our history taking she notes that she sprained her left rotator cuff while in high school (volleyball injury). We found a misalignment in her thoracic spine (T2) and a misaligned scapula on the left side. Both areas were adjusted and the patient had immediate relief (90 %) improvement. Over the course of 2 additional treatments the patient regained full range of motion in her neck and was free of pain. 

Picture of the thoracic vertebrae.

Jaw and shoulder pain

A 14 year old male lacrosse player complains of jaw pain and associated neck and upper trapezius pain. During a game he was kneed in the jaw. He was able to turn his head to the right, but only about 60 % compared to rotation to the left. Evaluation of his neck and upper back  revealed a misalignment of the first cervical vertebra. Once this bone was adjusted the patient regained full ROM and a decrease in pain of 50-75%. Moreover, if this patient had not addressed the misalignment in his neck there is a possibility that the abnormal alignment can lead to a handful of symptoms and changes in postural control down the line.

First cervical vertebra (green) aka "atlas"

Summary

What’s the goal of chiropractic?

Zero in on the primary cause of pain and implement a treatment plan so that it does not return. This is predicated on a proper evaluation of the spine and neuromuscular system. 

Who should see a chiropractor?

All ages infants to geriatrics

Athletes across a wide spectrum

Those with pain or those looking for a holistic wellness approach

If you have a spine it can be evaluated.

Why do I have pain and what should I do?

Start with the least invasive therapy first. If you have muscle and joint pain or headaches find a well-reviewed chiropractor and have them perform an evaluation. That information will help you make an educated decision and understand your options. (Disclaimer: pain related to cardiovascular problems, stroke, cancer, etc ay require emergency medicine or the immediate attention of a medical specialist.)

What sort of commitment should I expect if I undergo care?

By and large true health is becoming increasingly collaborative. You may be asked to return for several visits, undergo additional diagnostic tests and follow a tailored treatment plan. Corrective care exercise may be prescribed and you may be asked to make specific changes in your behavior i.e. postural control, activity levels, nutritional choices, etc.

Podcast

My interview with Mikhail Alfon: Taking Ownership of Your Health

A while back one of my patients invited me to do an interview for his podcast "A Day in the Life Podcast." He is the cofounder at Blue Light Media, OC native, and a leader in brand building. You can find Mikhail on Instagram @miqk or at on LinkedIn .

If you are an OC resident and enjoy hearing interviews from other professionals in your community here is the link to A Day in the Life on Itunes (feel free to subscribe).

Link to Interview

Why the Adjustment May be Your Ticket out of Pain

Everybody has experienced joint discomfort, muscle aches and pain, or an injury.

A common culprit is neuromuscular imbalance. It happens for a host of reasons. A few of these reasons are poor posture, dysfunctional movement patterns, imbalances created during exercise/sport, and injury.

Chiropractors use adjustments to help clear these neuromuscular imbalances. Take this crude analogy. In the 90’s the federal government required sensors on garage doors to prevent accidents. The sensors serve as a binary safety feature to reverse the motorized trolley in case anything is blocking the path of the door. If there are obstructions to the sensors the doors will reverse direction or malfunction. Lights will flash and the doors will not open and close properly.

In the case of the body, lets take an injured hip joint, if the sensors/nerves embedded in the joints (hip, pelvis, sacrum) and muscles surrounding the hip send abnormal information to the brain and spinal cord the brain may choose to alter "normal" control. It will find a different way to keep you upright and provide the movement that a person requires to function. Unfortunately, there are no alarms alerting us to the specific problem and respective adaptation(s).

The potential results: 

• decrease in spatial awareness
• muscle weakness
• asymmetric muscle stiffness or splinting
• reduced range of motion
• overall changes in body mechanics
• changes in spinal curvature.

Depending on the duration of the injury or misalignment, the body may begin to compensate and deviate from a more natural movement pattern. This may continue until the sensory and motor dysfunction (referred to as dysafferentation) is removed.

Evaluating the body is a multilayered task. In my approach, the first step is to ensure that we do not impose movements or posture on top of cumulative compensations (joint misalignments and abnormal muscle tension), but rather gradually restore the neuromuscular function through evaluation and specific gentle adjusting.