Thursday, July 23, 2015

Food Addiction

This post was stimulated from

Food addiction is real, but what I speak of as food addiction may not be quite what David Kessler had in mind in his book. I mean any food that we ( I or the subject) is unwilling to give up, either physically or is unwilling to give up mentally. It may be only a few hundred calories each day, but a hundred calories a day is 10 pounds a year, crudely. Processed foods, sugar, starches, wheat, chocolate, alcohol, nuts, perhaps dairy products or carbohydrate rich fruits, are typical foods.

The cause of food addiction is not clear. For some it is that we like the food a bit too much, or it is a environment thing, always available, always good tasting; we crave it; we may lose any resistance to eating it after we have just a taste. It may have flavor, salt, sugar, fats, and/or starches. It may contain proteins that are broken into opioid or opioid like proteins. It make cause the release of feel good chemicals. These foods are tough to get off of, and tough to stay off of. The only solution is to get off of them, and then stay off them.

Food addiction is the first thing that must go  in weight reduction, and it must be deal with before and separately from the other four big issues: food and physiological knowledge, physical cause of excess appetite, environmental conditions, and maladaptive eating behaviors as eating disorders.

Getting off them requires a change in thinking. We need to accept these foods as addicting and stop consuming them, stop considering them as foods. We need to clean our environment of them to the extent possible, and make our values known to others. We may need to separate ourselves from unhealthy environments and situations if we plan on recovering. We must place recover very high on our priority lists. Perhaps we need to leave no stone unturned, and explore many place we would not go before. OA, FA, FAA, and the like can offer help, and for some these help. These may provide an food clean extended social system, and a belief system. I came to realize that all religions are man made, and gods are man made, 12 step systems miss the problem and at best are a management system for the problem without solving the problem. Much of the solution is a major change in our belief system, priorities, values, opinions, mental concepts, and those things truly within our own power. 

For some people recovery may be just one of the five, and for other it may require knowledge of all five issues. Start with not considering anything with sugar to be food, and if you are unwilling to give it up, you may be a food addict. If it is easy to give up, try it for about 3 weeks and see if it makes a difference. Then move on to the next food. A journal where you record each food, and amount before you eat it, may also be of help in the beginning. It is all about becoming willing to make the necessary changes.

There are many tools that may help with motivation, knowledge, change, the processes of change, of evaluating our current beliefs, values. and concepts. It take time to learn enough to recover, and enough to maintain recover after that. If anyone has specific question, I will attempt to answer my version of those issues.

Saturday, June 27, 2015


Our attitude toward how we approach eating is critical our success at weight loss. When I approach notable breakfast and lunch with the idea of only eating enough to relieve hunger, I do better than any other concept of satiation. The evening meal then becomes somewhat larger, but with the same attitude, it can be handled. Eating just enough to remove active critical hunger is far less than comfortable for me but doable.

With the proper attitude we can stay in our happy place. What I refer to as our happy place is that daydream like state of mind where we are distracted from the physical hunger situation, and in one of the early mind state of per-mediation, not monkey mind, but not in concentration either. This is accompanied with the loss of time consciousness, sort of like a nap while being fully awake but not fully present in the reality of the present.

We have the natives that have the poor mes attitudes, here in Canada. They lost the war and surrendered, rather than starve. Many live on reserves, where the leaders look after themselves, and there people live as they can. They do not have the will to become part of the modern culture, but long for a simpler time, but also want all the modern convinces, at someone elses expense. Oh, poor me. Truth and Reconciliation. They need someone to reconcile with. It is a native cultural problem. Over 1000 missing and dead aboriginal missing? It is a cultural thing, since they are 4 times as likely to go missing. Predators exist, Predators harvest those who can be cut from the heard. Oh well, it is their culture. Attitude is critical for our survival. If they do not care, why should I?

But back to only eating enough to relieve active hunger. Some days the hunger will just not go away. Now what? It cannot be hunger, but it feels like hunger, not cravings. now what?

Yes, "a man in the grip of his daimon".


Thursday, June 25, 2015

Four Hormones

Anyone who has struggled and recovered relatively long term will tell you that there is no recovery, only an ongoing effort to not gain, separated with periods of more effort to lose. Some say that there are periods of remission. I believe that the difficulty with recovery is that obesity is not understood; it is a complex and chaotic issue with many channels and processes, and there is so much misdirection that few have the endurance to find a solution and to stick to the solution. Eating is not a logic driven process; therefore we cannot reason ourselves out with useless concepts like “eat less, move more.” We need to understand that obesity is a disease of excess fat accumulation, driven by hormones, and that some can be addressed by food, but not all. Some is emotional, some is knowledge based. We need to understand our specific causes of our overeating, provide ourselves with an alternate coping skill or philosophy, remove the cause and correct the damage. We need to understand the desires, cravings, hunger and the motivations for eating and overeating. To this end we will explore this problem and offer a number of partial solutions that have worked to some degree. 

Copied from about the net in blue.

Causes of obesity

1. Not Enough Adiponectin
Adiponectin tells your body to burn fat for fuel, but the more fat on your body, the lower your adiponectin levels. Untrue. There is a correlation between adiponectin level and obesity, not causation.  To break the cycle and kick start your adiponectin, take a high-quality magnesium supplement or eat lots of seeds and green, leafy vegetables.
Fill up on fiber, not calories.

2. Insulin Imbalance

We have all heard how insulin overdose and insulin resistance cause overeating. We also know that high glucose and high insulin combined yields a pleasant relaxant with short term effect. This provides relief from anxiety, stress, emotional discomfort etc.

3. Too Much Ghrelin (excessive hunger, could it be irrational hunger, aka false hunger))
Ghrelin is the hunger hormone. The more you have in your system, the hungrier you are and the more fat your body stores. New research indicates that lack of sleep increases ghrelin levels, so get 7-8 hours of shuteye. But skip the caffeine and energy drinks, because the resulting crash slows your metabolism and makes you feel hungry, even when you're not.

4. Cortisol Overload
Cortisol is necessary for a fight or flight situation (what about freeze), but too much increases your cravings for sweets, stores body fat, breaks down muscle tissue, and can cause depression. Reducing stress is the best solution — if you can find the time to do it in your busy schedule.

We all understand how stress and tired contribute to overeating. So what is the solution. No TV, go to bed instead. Learn to cause others stress rather than yourself.  But there are many more hormones involved.

One of the areas that provided me remission is looking at individual philosophy, the way we individuals think. This has provided relief a number of ways, one concept at a time, in a iterative process. The prerequisites must be learned before the core material. Often, I believe, my problems stem from some missed concept that other people have, which I just missed, ignored, did not grasp, or have forgotten. I expect most people are the same. So what we must do is to go through our understanding, our beliefs, values, our belief system, one line at a time, and compare that to others. When we find a discrepancy, we can then examine the problem concepts and figure out which is better, right, wrong, troubling. 

The purpose of this to understand enough to recover; to push this issue, disease, problem, behavior, whatever handle we choose into remission. One of the helping concept is a sense of purpose in life, urgent, pressing, and unrelenting. This sense of purpose, at the level of the individual, is what drives us, why we get out of bed in the morning, why we struggle throughout the day, until we fall back in bed at night. If we have that driving urgent burning desire to do something, then we are ready for remission. Without that I could not recover in a lasting way. It is that urgent purpose that drives me out of the kitchen and to my office. At a society level, our purpose is to flourish and reproduce, improve the conditions for people to live in, up to some comfortable but not decant style. Minimalist, yes. Frugal, yes. Anything more, they will need to do for themselves. 


Monday, June 8, 2015

the Concept of False Hunger

"Remember, most of the time, hunger is a symptom. When you feel hungry, you need to do detective work to find out what is causing that hunger. If it is irrational, consider the medications you are taking."

 So does this mean that any hunger other than four to six hours after eating is irrational, or not logical, therefor false hunger?

In order not to be ruled by false hunger (hunger for unnecessary or harmful substances), it is necessary to do two things: (1) learn to recognize the basis of your sensation of hunger and (2) educate your body not to send the wrong messages. False hunger falls into nine basic categories: (1) low blood sugar; (2) an irritation of the lining of the stomach; (3) addictions; (4) the discomfort of the body in utilizing reserves; (5) a desire for stimulation; (6) a genuine need for essential nutrients, expressed by a craving for food dilute in those nutrients; (7) tiredness experienced as a need for food; (8) thinking about, seeing, or smelling food; and (9) habituation to regularity. 

+(10) distraction from boredom, stress, life, anxiety 

These are someone else words for the 4/5 of my groups: Physical, maladaptive, environmental, food addiction, but more specific.

Is false hunger a better handle for the problem? It leaves use with a do not eat concept, but do something else. The exact cause is not known yet, all we need to do is not eat.  

The concept of take responsibility, identify the actual problem, address the actual problem, may be useful. The problem is _____________________. Like I just do not want to be here, doing this. What are the choices? ____________________ go away, and do ____________. find a new life without paper? Doing something we do not enjoy is different that doing something we do not like. That " like " is a continuum: enjoy, ambivalent, dislike, will not do. Now what about the costs of not doing something? Can I afford to not do it, or afford to do what I want to do?

Do I even know what I want to do, or what would satisfy me?

So now there is potentially 3 issues, real hunger, false hunger and cravings. Ok, so what? Well just perhaps taking the problem apart even further will allow more insight. So then I suffer, not from hunger, but false hunger. So the causes of false hunger are physical, not mental. Either way, they still must be resisted or displaced. Other things I want to do can displace them, but only up to exaustion. Sleep can displace them, but there are distraction from that. So now it is stay up, fight false hunger, and do X or fore go what I want to stay up for and sleep. Choice eat or sleep.   

Picture because I can


Saturday, June 6, 2015

insulin sensetivity, playing the hand we are dealt

Insulin sensitivity is the critical body function that we must achieve to lose weight. We do this by not eating carbohydrates, not overeating proteins, and eating some fats. The amount of fat we eat will control our weight. It does not take much fat to prevent weight loss, a few hundred calories. That is as little as 22 grams of butter each day. Other people claim not to get fat consuming fat to satiation, but will not provide numbers, so how much fat are they actually eating?

There are those who say fat will not make you fat. Bullshit, for some of us at least. Some of us just gain weight so easily, that any extra food is stored; our fat cells are more insulin sensitive than our muscles cells. It is that simple. The fat is locked away, where we cannot get to it, we get hungry, we want to eat, now we have a choice or not; do what the body wants, or struggle against it.

Not eating any added fat forces the fat out of the fat cells, but it is a miserable existence during the fat loss cycles. Maintenance of weight is near impossible for many of us; we need to cycle through some range. When we get to the top, cut the fat, and lose. Always keep carbs low and protein at some reasonable level, say 1 gram per Kg of lean body mass.

Both glucose and insulin are toxic at more than normal concentrations. Keeping both low is the answer to longer life, even if the government does not think that is so, as may be implied off their Canada good food guide (spit). Perhaps it is their attempt at limiting there pension liability, and creating employment through the medical industry. It is all about keeping the people busy, to keep the dollars turning, and on each turn, the government gets a taste, or more like a big lunch. Government always does what is good for government, not the people.  

The only way to get the fat out of the body is to stop eating fats, after fixing the carbs and proteins for those of us who have the obese gene concept. Concept because no obese gene has been found, but we behave like it is a physical imperative direction. Perhaps we are in a continual state of agitation, or have some natural chemical driving our eating.

Anyway, if we are not normal weight, with little excess, or losing weight, we are not insulin sensitive. HAES are just shorting there life's with there opinions, but that is their choice. It has no impact on the stoic self, to separate the various concepts of self.

What do I know?

picture because I can

Thursday, June 4, 2015

More Bitching

"We need to show people how to retrain their brains so that what they enjoy eating is good for their weight."

 If I listens to HAES, I would be massive or dead.

Ya sure, but that may not be enough. Most of the time remission is all about not eating, and retraining ourselves to not eat. We do not have stoic absolute control of all of what drives our appetites only influence. It it is beyond our stoic control, we can only influence, some times our desires happen, sometimes not. We may be able to place physical and mental obstacles to prevent eating; some times we just go around. 

The way I see it there are at least five stages or groups of problems to overcome in obesity recovery or obesity remission. We have only quality, quantity, and frequency to work with at the observed behavioral level. The cause must be understood and removed to obtain lasting remission from overeating and this is at the psychological or philosophical levels.

  1. Physical food knowledge, knowing what is less-obeseogenic food, like Paleo template, LCHF, or similar food knowledge. That is not enough, for one can get fat on good food, but not as quick as on carbage foods, - sugar, ground grains, processed carbohydrates, processed foods in general. Cleaning up our eating choices helps a great deal, but there is still the quantity issues and frequency of eating.
  2. We may have physical issues driving appetite, physical high appetite or false hunger. These may be bacterial, fungus, yeasts in the gut. These are a group of hunger like symptoms that are relived by eating, even good food can be overeaten.
  3. Environment has an impact. If we work and live in the food system, temptation, low impulse control, food pushing people, who just push as a mater of principal, who see their function as food pushers, and if we are dependent on them .... We may find that the only way is to walk away from the "family business."
  4. Maladaptive behaviors covers a group of issues, binge eating disorder, emotional eating of comfort foods, stress and anxiety snacking (high blood glucose and high insulin is a natural relaxant) and similar problems. Binge eating disorder does not cover frequency eating problems, which are more common.
  5. Food addiction issues, where a chemical is driving appetite. Identification and abstinence is the solution.
So there you have it one more time. 

Now naturally we want to remove discomforts, so it we have either physical or mental things driving us to eat, we will tend to overeat.  24/7 365/life of resistance is difficult.

Picture just because

Saturday, May 30, 2015

Food Addiction and Lack of Satiety

Warning: Speculation

Is food addiction and lack of satiety different language for the same effect?

In the food addiction world the big three are sugars, grains (processed carbohydrates) and dairy products. The problems seems to be to be centered on the foods. The mechanism of the problem is speculation. Is it digestion into opioid peptides? Is it yeast or bacteria digestion producing or releasing the peptides? Is it all insulin sensitivity issues? Is it a pick any one, and you have equal chance of being right? Is it all psychological or all physical? Does anyone have a proved answer? Is the only answer abstinence of all these tasty foods, especially dairy?

The more "information" I look at, the less I know. By know, I mean as sure as a human can know anything. There is agreement that all these schemes are possible, and any can be the real problem, among others. Perhaps it is just I like food to much.

a chess move?

Thursday, May 28, 2015

Living in a Psychologically Discontent State

Living in a psychologically discontent state has become a way of life for me. I am just discontent, so what is there to do about it all? This state of discontent seems to come and go, an attitude, beyond my desire, but I can control it sort of, not directly but by taking myself away. Perhaps I need to give my self a good talking to.

This shows what a drilled cast-in-place belled pile looks like. This one supported a sign, and was removed in redevelopment. It was originally placed into high plastic stiff clay; the cast shows so clearly the teeth marks of the belling tool, and even the center point.

To get back off the tangent....
Marcus Aurelius and many others state that we need a guiding purpose in life, beyond day to day life. We need a reason to get out of bed, to proceed through the day with a sense of urgency toward our purpose, going with the flow of rational activity to feed a flourishing life. We can learn something useful and pass that along to the younger generations, or just pass on that which we know, if someone wants that knowledge. After our purpose, we need to remove the distress from our souls, our psychic self, and then we are ready to move forward. Dump delusions and go forward. Delusions come in many forms, and after we dump our supernatural god, we are still left with a duty to live up to virtue, perhaps even greater than when listening to a god of biblical nature, for the biblical god is a abusive, killing, vengeful, brute. After we recognize that we need to live virtuously, the next order of business is to establish what virtues are, and which virtues to live by.

The greatest wrongs are committed out of fulfilling a unhealthy desire. That is doing something that is wrong and against nature, our nature, others, ourselves, or our purpose, or the cooperation of humans. It is not wrong to resist the pushing of others to do wrongs. It they keep on pushing, perhaps it it time to say good bye to them and leave, to never go around them again. There is no god with supernatural powers, and people who push that concept are to be avoided, or at least not give the opportunity to push their delusions. Those who push bad eating concepts should be avoided. Yet I need to do things to keep busy for two long stretches each day, possible three stretches. It is easier to do something with people, but if there is no one around, it must be solely my motivations. Onto the purpose... what ever that might be.

Ultimately, I have run out of purpose. The dog and I could go for a walk if he would like. . . Dune that.  Moving on.

The Cardinal virtues, as exposed by the stoics vary, depending on which translation we look at.
Fortitude, justice, temperance, prudence, but these imply judgement based on wisdom, knowledge, global plan, self control, impulse control, but it is lacking the compassion component. (III 9 2) Absence of hurry in judgement, a feeling of kinship toward other human beings, and obedient consent to the gods. (God to Marcus was nature, so willing acceptance of what happens). In another version, though fullness, and affection for other people, and a submission to the divine. God may also be considered to be reason, as our directing portion is a chip of the divine ability to reason. So compassion should also be in the mix.  Note that this god is nature and is not part of the god delusion, but an alternate name that is compatible with stoic belief and Roman Law at the time for heresy. Fate or the more positive name, providence, has always been accepted as the outcome of natures action, and by then is historical fact and into past time, and therefore must be accepted.

Courage is often sighted, but that comes as part of fortitude and persistence. Other places it is resist unhealthy desires and persist in the virtues. It seems that part is our ability to make sound decisions, control our desires and impulses toward motion. Type A personalities are out in the absence of hurry in judgements. It is all about doing what is right for the right reasons, and knowing those reasons in the conscious mind, not just going with the flow of the unconscious mind. This is the basis of stoic thought, from adequate impression, judgement control of our beliefs, through prudent desire exercising, and impulse control by diversion, understanding that passions are from errors in beliefs and wrong delusion of how things should be.

But, but, that is a dense summary of stoic thought. This all is remarkably similar to Buddhism's eight fold path; Right: knowledge, intentions, thoughts, speech, actions, mindfulness, effort, concentration, in ultimate behavior. Practicing removes suffering by elimination of delusions, desires, aversions, and allows us to be be free to live rightly.


Wednesday, May 27, 2015

psychologically content and physically unsatisfied

It seems to me that the state that I must learn to live in is psychologically content and physically unsatisfied. It is reaching this state and staying in it that is difficult. For the last bit I have been living in a physically satisfied state, and gaining weight. LCHF help, but it is not enough, and the carb cravings are severe.

There is no doubt in my mind that the cravings have some physical cause. I do not know what.

So is there something that kills appetite dead? Vinegar. But can I bring myself to use a vinegar as a mouth wash after meals?

Saturday, May 23, 2015

Food Addiction- Bacteria or yeast

Wheat Belly Dr Davis suggests it is bacteria that produces opioid, or was it splits our the peptide components from the gladin peptide. Or is it yeasts that produces those opioid that we like directly from the sugar. Is that the root cause of sugar addiction? How low do we (I) need to go is sugar to get rid of the cravings?

Tuesday, May 19, 2015

Last on fasting

Fasting is for those who want it. Not for me, beyond missing the odd meal for other reasons.

Saturday, May 16, 2015

intermittent fasting

To make intermittent fasting work, one would need willpower to overcome nature, hunger, and absence of cravings. Hunger, for the first two days may be a problem, especially where food is available and offered. Also, without support, it becomes a singular event, making it even more difficult. With "religious" fasting, is a social event, and that may make it easier.

There are those to who like Fung claim some our experiences are not real.
  • Fasting will overwhelm you with hunger
  • Fasting causes overeating when you resume feeding
Although there may be something to all these benefits of fasting, the doing of it for some of us is not easy, and may not be possible for the human animal.


Thursday, May 14, 2015

Training to fast

Life can be destroyed by too much as well as too little, to paraphrase Epictetus.

day 1 - 1/3 cup oats AM, a bit of hunger, evening burger, spinach salad.
day 2 lunch spinach salad, eggs, not much hunger, evening burger, spinach salad
day 3 late lunch spinach salad, evening burger, spinach salad plus 2 bananas

 day 4 light hunger after noon, 2.30 coconut oil in tea, Blood Glucose at 2.30 PM, fasted 19 hr, 5.0 (80) light hunger, in a could eat to light hunger stage
Supper was out of hand, 2 burgers, spinach, vegs, and then I go into the wife's fruits and cheese.
The hunger would not go away. Satiation never occurs; but it took a lot to where I could stop eating. Once a day is too long of gap.

It is spinach season here, and I have a big patch. Asparagus will be next to come into season. Just a taste today, possible, of asparagus.

I think that the first day, spinach(greens) at lunch with a bit of protein and a evening meal is as low as I can go for now.  Training may take longer at each level.

Note to self:

The Prime Directive applies. The Prime Directive prohibits me from interfering, commenting on, criticizing, condemning the internal actions and beliefs of alien populations, including there foods and eating behaviors. They may believe and do what ever they like, regardless the probability of it's truth or fact.

There have been some that have struggled with there weight, even in Epictetus time. Musonius Rufus, (Epictetus teacher), in several of his surviving lectures, talks about the overeating that was common, and that we needed to watch out for that in our lives. Overeating is a human characteristic in time of excess. We certainly are in one now, in areas where foods are produced. 

PS..... I think Fung should stop using the word cured and start with "in remission".
Clearwater near source

Tuesday, May 12, 2015

Do we need to train ourselves to fast?

My own difficulties might also be improved with fasting according to Fung. So my current question is do many of us need to train ourselves to fast before we become comfortable to do it?

Wells Gray homestead
Bye the way, those are fiddle head ferns past there best by date. The whole fen is just covered with them, from the spring (foreground) to the old cabin. Lovely spot.

Monday, May 11, 2015

Jason Fung Series

Fasting lowers plasma insulin and increases norepinephrine.  
Is that not part of fenphen?

It is likely the high norepinephrine that makes fasting easier to stick to than a reduction diet of say -500 calories. I have always known that for me a deep cut is easier than a shallow cut.

So how much food can one eat and maintain high norepinephrine?

Greens, oil and vinegar with a shake of psyllium for lunch? add 2 eggs.
Greens, oil and vinegar with a shake of psyllium for evening meal, add 100 gm or so of burger.

Does that maintain high norepinephrine ?

Jason notes the myth of self-determination. Diets have a 35 year history unblemished by success.

Snacking is not good.

So cortisol and norepinephrine will both be affected by stress. There is one more maladaptive tie-in. 

Thursday, May 7, 2015

Some on Maladaptive Overeating Behaviors

When we discovered overeating in our youth, we obtained a benefit from overeating. That is why we continued, and the problems developed.

What benefit? Well, if we have anxiety due to being slower than others in school, constantly told to hurry up, belittled by parents, teachers, harassed by other students, we develop anxieties. That is to be expected. Now sugar and starches cause a rise in blood sugar and insulin. These are sedatives, so the excess food takes the edge off life. Is it any doubt that I became addicted to food? And as I used food for relief, I never learned other more reasonable ways of dealing with the abuse.

Learning to deal with abuse is teachable, it can be learned. It is a very useful skill, once we learn. Some use self defacing humor or comments, not the best way I think. Some just walk away, blank the abuser. Some turn to something they are good at, studying something as a method of isolation, reducing the contact with abusive people. Some turn violent, beating on the abusers. Some of us have come to understand the abusers are just assholes, and avoid them.

Some things are up to us and some are not. If I take care of the things that are up to me, it becomes my responsibility to learn to deal with assholes, and to become self-sufficient in this activity. I can use a support group or mentors, live or dead, to figure out what should be done and carry on. The stoics have some good ideas. Ultimately, I have control over my personality, characteristic, and I can choose which characteristics to build and which to leave dormant. I can try to develop understanding of this problem, and ignore the detractors and the miss-informed. I am in control of my own thinking. Some may be right, some wrong, but I can ratchet my way toward the truth, as I test reason and make progress to food sanity. I cannot be returned to something I never had.

So I can go away and live in my head with my thoughts. I need not to be bothered with time pressures, for production, for revenue, for progress, although I am making progress from time to time. It is all about stoic self sufficiency, learning to take responsibility only for those things that are up to me, my desires, efforts, values, and value only virtues, the "goods".

Enough head noise. and a picture