Trouble with Poo

I had a conversation with someone regarding their constipation and gut back-up issues.

They have no appendix. Makes the issue worse, since gut bacteria issues arise.

One, stop eating the grains for the fiber. It irritates the gut and makes things worse in the long run. A damaged, chronically inflamed gut isn’t helping matters. You’re just perpetuating the problem. (like DR Scholl’s and flat feet, Planet Fitness and free pizza, the US government diet recommendations and obesity, etc).

You want fiber? Get it from leafy greens and fibrous fruit. At least its soluble, so it doesn’t just add “bulk” and irritate your gut. Soluble fiber can be fermented in the colon via gut bacteria. If you have gut bacteria issues, get some probiotics.

Eating plenty of fat from whole food sources will help move things along more safely. It doesn’t irritate or inflame your gut. Butter, eggs, olive oil, and animals all have good fats for this. Usually fat makes up the bulk of my calories, and I’m a smooth-once-a-day-goer. Truly, this helps.

Some people should avoid dairy if they don’t tolerate it well. Cheese will especially slow things down in the gut. So definitely minimize the dairy.

Focus on fat. You need more fat. Get over your fat phobia. You’ll have the most regular bowels ever. Fat should comprise the bulk of your calories, bottom line.

How do you add more fat?

Add olive oil instead of dressing. Cook with olive oil or bacon fat, lard, ghee, coconut oil, or butter. Eat more fish, avocado, coconut, high omega-3 eggs, and possibly supplement with fish or cod liver oil for a quick help.

In an emergency? Try a stick of butter melted onto a plate of spinach. That’ll do ya.

And just ditch the grains all together. Stop messing around. Unless you like having those “bad stomach days”. I dunno…It’s up to you.

~ Dan

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My Progress

Why the hell not. Put yourself out there. Show everyone what hard work can do. Plus who cares? It’s not like my mom’s reading this, right? 🙂

I can safely say I’m there, almost. A combination of intermittent fasting most days of the week, low carb during the week, higher on weekends. Heavy lifting 3 times per week to failure, with no more than 5 movements per session. 4-6 reps on the compund exercises, and 8-12 reps with the few isolation exercises I do. I also only do HIIT every once in a while.

I get lots of sleep. I’m using fermented cod liver oil for vitamins A, D, and K mostly, since the rest of my diet is pretty much spot on, and I get enough sun so vitamin D should be taken care of otherwise.

I eat mostly eggs, fish, greens, and red meat during the week, and liver mixed into burgers on the weekends, maybe some fruit.

There’s a few beers in there of course. Hasn’t seemed to slow anything down in terms of growth or fat loss.

I’m usually training fasted, with BCAA’s to aid fat loss and strength gains. I have noticed some fluctuation in my max lifts on days I tend to eat less, but it’s fine, as the general trend is upwards.

So here’s what I used to look like, roughly one year ago or so…

Here’s some pics I snapped this weekend.

And here’s the numbers…

Max squat is up to 375 x 7 very slow painful reps. I’ll be adding weight next week for sure since I’m outside my intended rep range. (These are real squats, not leg presses, so it’s much harder to lift as much weight).

OH press in the smith machine is 125 x 5.

Max bench press is 195 x 5.5 reps.

Max deadlift has been pretty consistent, with 305 x 4 reps. Soon I’ll need to buy more plates. I’m maxed out with what I currently own.

Weighted pullups, bodyweight + 45 lbs attached to the waist, 6 reps to failure. Nice!

How Essential are PUFAs? Don’t guzzle veggie oil!

From cholesterol-and-health.com

Current reviews and textbooks call the omega-6 linoleic acid and the omega-3 alpha-linolenic acid “essential fatty acids” (EFA) and cite the EFA requirement as one to four percent of calories. Research suggests, however, that the omega-6 arachidonic acid (AA) and the omega-3 docosahexaenoic acid (DHA) are the only fatty acids that are truly essential. Eicosapentaenoic acid (EPA) occurs in fish products but is probably not a normal constituent of the mammalian body and in excess it interferes with essential AA metabolism. The EFA requirement cited in the scientific literature is inflated by several factors: the use of diets composed mostly of sucrose, glucose, or corn syrup; the use of diets deficient in vitamin B6; the use of purified fatty acids instead of whole foods; the use of questionable biochemical markers rather than verifiable symptoms as an index for EFA deficiency; and the generalization from studies using young, growing animals to adults. The true requirement for EFA during growth and development is less than 0.5 percent of calories when supplied by most animal fats and less than 0.12 percent of calories when supplied by liver. On diets low in heated vegetable oils and sugar and rich in essential minerals, biotin, and vitamin B6, the requirement is likely to be much lower than this. Adults recovering from injury, suffering from degenerative diseases involving oxidative stress, or seeking to build muscle mass mass may have a similar requirement. For women who are seeking to conceive, pregnant, or lactating, the EFA requirement may be as high as one percent of calories. In other healthy adults, however, the requirement is infinitesimal if it exists at all. The best sources of EFAs are liver, butter, and egg yolks, especially from animals raised on pasture. During pregnancy, lactation, and childhood, small amounts of cod liver oil may be useful to provide extra DHA, but otherwise this supplement should be used only when needed to obtain fat-soluble vitamins. Vegetarians or others who eat a diet low in animal fat should consider symptoms such as scaly skin, hair loss or infertility to be signs of EFA deficiency and add B6 or animal fats to their diets. An excess of linoleate from vegetable oil will interfere with the production of DHA while an excess of EPA from fish oil will interfere with the production and utilization of AA. EFA are polyunsaturated fatty acids (PUFA) that contribute to oxidative stress. Vitamin E and other antioxidant nutrients cannot fully protect against oxidative stress induced by dietary PUFA. Therefore, the consumption of EFA should be kept as close to the minimum requirement as is practical while still maintaining an appetizing and nutritious diet.

Bottom line: NOT VERY ESSENTIAL. Don’t flood your body with PUFA. You get plenty from butter, eggs, fish, and other animal products. Any more than that leads to inflammation and atherosclerosis.

Don’t use veggie oil, don’t supplement with omega 6 or omega 3.