Eastern Physical & Lifestyle Medicine

12/20/2025

There is no evidence that a ketogenic diet protects against the development of cancer, and evidence for its benefits in cancer treatment is sparse and inconsistent.

The ketogenic diet does not offer the benefits that fasting and plant-based diets provide for cancer patients, in terms of reducing the side-effects of medical treatment and enhancing its effectiveness. But does the keto diet help fight cancer?

12/19/2025

PLEASE UNDERSTAND THIS:

Does a bigger steak equal bigger muscles?
Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth — not extra protein intake. You can't build muscle without the exercise to go with it.

The body can't store protein, so once its needs are met, any extra protein is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Extra protein intake can also lead to elevated blood lipids and heart disease since many high-protein foods are high in total and saturated fat. Because it can tax the kidneys, extra protein intake poses an additional risk to people predisposed to kidney disease.

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein #:~:text=Although%20adequate%20protein%20throughout%20the,energy%20or%20stored%20as%20fat.

Most people in the U.S. exceed their protein needs, but others may need to consume more. Learn about the right amount of protein for you.

12/18/2025

The Keto Diet promotes eating a diet very high in fat and low in carbohydrates. Saturated Fat is the cause of heart disease- while people may see a short term weight loss on this diet, LDL cholesterol rises significantly and this increases the risk of heart disease. This is NOT a good plan.

https://www.massgeneralbrigham.org/en/about/newsroom/articles/keto-diet-heart-health #:~:text=Increased%20low%2Ddensity%20lipoprotein%20(LDL,which%20increases%20your%20blood%20sugar.

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12/18/2025

BEANS!
"Beans are nutritional powerhouses, packed with fiber, protein, antioxidants, and minerals like iron, folate, and potassium, helping to lower cholesterol, stabilize blood sugar, prevent constipation, promote weight management by keeping you full, and reduce risks for heart disease, diabetes, and some cancers. They're low in fat, gluten-free, and support gut health, making them a versatile, heart-healthy, and budget-friendly food".

Beans are also less than $1 per can. Buy low-sodium canned beans- Kidney, black, pinto, navy, cannellini, great northern, lima, lentils, garbanzo beans (chickpeas), and soy beans. Rinse the beans and use on salads, tacos, and all other dishes.

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12/18/2025

https://fatmanrants.com/my-story/
This is an amazing weight loss journey. He also has a wonderful and free cookbook.

I weighed over 400lbs. and was addicted to fentanyl and alcohol. A whole food plant-based lifestyle changed everything.

12/11/2025

How many calories are in a cheeseburger? Let’s break it down. Notice which items are the HIGHEST in Calories and Fat.

¼ Pound Patty:
Calories: 290
Fat: 22 g
Saturated Fat: 9 g
Trans fat 2 g

American Cheese:
Calories: 80-110
Total Fat: 6-9 g
Saturated Fat: 4-6 g

Bun: Calories: 150
Fat: 2g

Additional Toppings:
Lettuce: 5 calories 0 fat
Tomato: 4 calories 0 fat
Raw Onion: 6 calories 0 fat

Condiment Options:
Ketchup: 19 calories 0 fat
Mustard: 10 calories 0 fat
Mayonnaise: 94 calories
Total Fat: 10 g
Saturated Fat: 2 g

Total for all items: 668 calories

To reduce calories: leave off the bun? No! Leave off the highest-calorie and fat items: 1/4 lb hamburger (290), American cheese (90), and mayo (94).

Eat the bun, lettuce, tomato, onion, mustard, and ketchup: total calories: 194

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12/11/2025

Cholesterol is a waxy, fat-like substance your body needs to build healthy cells, make hormones, and aid digestion, produced by the liver but also comes from animal-based foods.

Where cholesterol comes from
Your liver: Produces all the cholesterol your body needs.
Animal products: Found in foods like meat, poultry, eggs, and dairy.

Types of Cholesterol
LDL (Low-Density Lipoprotein): The "bad" cholesterol; carries cholesterol to arteries, where it can build up as plaque, narrowing them.
HDL (High-Density Lipoprotein): The "good" cholesterol; removes excess cholesterol from arteries, taking it to the liver for removal.

Why it matters
High LDL cholesterol can lead to fatty deposits (plaque) in arteries, obstructing blood flow and causing heart attacks or strokes.

Balancing LDL and HDL levels through a plant-based diet, exercise, and maintaining a healthy weight helps prevent these issues.

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12/11/2025

Ultra processed food is no good!

12/11/2025

Excellent read

12/11/2025

What is the number 1 source of saturated fat in your diet?

CHEESE

Saturated fat is the cause of heart disease, type 2 diabetes, and obesity

Eliminate cheese and eliminate disease

12/10/2025

Baked, steamed, or cooked in the microwave: potatoes are one of the most nutritionally dense foods on the planet. Eat more potatoes! (just leave out the oil, sour cream, cheese, butter, etc.)

A medium potato (with skin) offers around 110-160 calories, is fat-free, cholesterol-free, and low in sodium, while being rich in Vitamin C, B6, potassium, fiber, and antioxidants, primarily composed of carbohydrates and water, making it a nutrient-dense, affordable food that supports immunity, blood pressure, and digestion.

Macronutrients (Medium Potato, with skin)
Calories: ~110-160
Carbohydrates: ~23-37g (mostly starch)
Protein: ~3-4.6g
Fat: ~0.2g (virtually none)
Fiber: ~2-4g (more with skin)
Sodium: ~0-10mg (very low)
Key Vitamins & Minerals
Vitamin C: Excellent source, supporting immune function and tissue repair.
Potassium: High levels help regulate blood pressure and fluid balance.
Vitamin B6: Important for protein metabolism and making nonessential amino acids.
Manganese & Magnesium: Good sources, vital for energy production and bone health.

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12/09/2025

Say no to supplements making all kinds of promises! Good nutrition comes from fruits and vegetables

Read the latest on serious health-related issues and what you can do about them. Hear success stories from people who were helped by the McDougall Program.