Suggested Reading, Books and Articles

Articles On-Line: Carbohydrate Restriction Should be the Default diet for Diabetes I and II

Dietary Carbohydrate restriction as the first approach in diabetes management. Critical review and evidence base


Five ways the American health care system is literally the worst – Vox

Articles Available On-Line: Saturated Fat and Cholesterol

What if Saturated Fat is Not the Problem?
A professor of biochemistry provides perspective.
by Richard Feinman

What if bad fat isn’t so bad?
No one’s ever proved that saturated fat clogs arteries, causes heart disease
by Nina Teicholz
Men’s Health, reported on MSNBC

The Soft Science of Dietary Fat 
by Gary Taubes

Diet and Fat: A Severe Case of Mistaken Consensus
By John Tierney

The Oiling of American
by Sally Fallon and Mary Enig, Ph.D.

The Importance of Saturated Fats for Biological Functions
by Mary Enig, Ph.D.

Diet and Fat: A Severe Case of Mistaken Consensus
By John Tierney

The Fat Fight Goes On
By John Tierney

Dieting? Don’t fear the fat.
By Allison Boomer

Cardiologist Speaks Out On The Myth of Bad Saturated Fat, Stating Carbs Are More Damaging Than Butter
by Natasha Longo

Saturated Fat and Cholesterol Myth Exposed in Mainstream Media in Australia
Health Impact News

Sweden Becomes First Western Nation to Reject Low-fat Diet Dogma in Favor of Low-carb High-fat Nutrition
by Brian Shilhavy

Resurrected Data From 1960s Shows American Heart Association’s Advice on Dietary Fats has been Wrong
Health Impact News

Study: Saturated Fat Not Associated with Risk of Coronary Artery Disease, Coconut Oil and Dairy Fat Healthy
Advances in Nutrition,  2013 May 1;4(3):294-302

Saturated Fat Phobia Lacks Scientific Basis
Dr. Mercola

Friday January 7, 2011

Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease
American Journal of Clinical Nutrition (January 13, 2010)

Food Choices and Coronary Heart Disease: A Population Based Cohort Study of Rural Swedish Men with 12 Years of Follow-up
Int. J. Environ. Res. Public Health 20096, 2626-2638

Reduced Fertility In Women Linked To Low Fat Dairy Food
Medical News Today

Saturated fat prevents coronary artery disease? An American paradox
American Journal of Clinical Nutrition, Vol. 80, No. 5, 1102-1103, November 2004

Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women
American Journal of Clinical Nutrition, Vol. 80, No. 5, 1175-1184, November 2004

Results of use of metformin and replacement of starch with saturated fat in diets of patients with type 2 diabetes.
Endocr Pract 2002 May-Jun;8(3):177-83

Choice of cooking oils–myths and realities.
J Indian Med Assoc 1998 Oct;96(10):304-7

Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies.
Am J Clin Nutr 1981 Aug;34(8):1552-61

Consumption of Saturated Fat Impairs the Anti-Inflammatory Properties of High-Density Lipoproteins and Endothelial Function
 A response

Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart – Scientific American

Saturated Fat. On your Plate or in your Blood? | Richardsaturated fat | Richard David Feinman David Feinman

Crimson Slime – Making Americans Afraid of Meat. | Richard David Feinman

Putting The Myth To Rest: There Is No Such Thing As Bad Cholesterol


The Cholesterol Myths
by Uffe Ravnskov, M.D., Ph.D.

The Benefits of High Cholesterol
by Uffe Ravnskov, M.D., Ph.D.

The Statin Scam
by Dwight C. Lundell M.D.

You Bet Your Life: An Epilogue to the Cholesterol Story
Michael R. Eades, M.D.

Cholesterol: Friend Or Foe?
By Natasha Campbell-McBride, MD

Researchers don’t always get it right, and Ancel Keys is a case in point.
by John Paul Scott
Star Tribune, April 19, 2011

Cholesterol is NOT the Cause of Heart Disease
By Ron Rosedale, MD

The Cholesterol Myth
by Barry Groves, PhD

Coronary heart disease
by Barry Groves, PhD

by Malcolm Kendrick, MD

The Great Cholesterol Myth
by Malcolm Kendrick, MD

The Misguided War on Cholesterol
Duane Graveline MD MPH

Former USAF Flight Surgeon
Former NASA Astronaut
Retired Family Doctor

Study: Higher Cholesterol Levels Associated with Longer Life
by David Brownstein, MD

Cholesterol is Crucial for Healthy Cell Functioning
by Dr. Mercola

Why Cholesterol is Essential for Optimal Health
by Dr. Mercola

Misleading Recent Papers on Statin Drugs in Peer-Reviewed Medical Journals.
J Am Physic Surg 2007;12,7-9.

Need to change the direction of cholesterol-related medication–a problem of great urgency
Yakugaku Zasshi. 2005 Nov;125(11):833-52

The role of cholesterol and diet in heart disease. Century Science & Technology. Winter 2004-2005 issue, 45-53.

The low fat/low cholesterol diet is ineffective
European Heart Journal (1997) 18, 18-22

The Dangers of Statin Drugs – What You Haven’t Been Told About Cholesterol-Lowering Medicines
By Sally Fallon and Mary G. Enig, PhD

Cholesterol And Health
by Chris Masterjohn

The Cholesterol Myth: from the Book Heart Failure
by Thomas Moore


The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body: Sarah Ballantyne, Robb Wolf: 9781936608393: Books

This book is a must read for anyone with an AUTOIMMUNE DISEASE. Sarah Ballantyne has done an exhaustive review of the scientific literature on diet and autoimmune disease. This book also provides sections on sleep, stress reduction and exercise.

The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles

by Terry Wahls M.D. and Eve Adamson | Dec 30, 2014

Dr. Wahls (a university faculty physician) was wheelchair bound after failing all available medical treatments for MS. Facing death she studied functional medicine (root cause analysis of disease, treatment directed at the root causes of illness), evolutionary medicine, and designed her own healing program utilizing nutrition, stress reduction, and aggressive physical therapy. Within one year she was in remission, riding her bike 20 miles. She has since raised money to do research implementing her autoimmune protocol and published outstanding results.


Nutrition and Health

Food and Western Disease, Health and Nutrition from an Evolutionary Perspective by Staffan Lindeberg MD, PhD,

This encyclopedic and thought provoking review of the nutrition-medical literature was launched after Staffan Lindeberg’s famous research on the people of Kitava. You can read more about the Kitava study and about his other research here. His book is available as a PDF on-line here.

Denise Minger’s book, Death by Food Pyramid,  is an outstanding indictment of the USDA’s food pyramid which recently changed from pyramid to plate of food. The historical account of the politics and pseudo-science behind the pyramid is outstanding. Denise covers many topics and provides a lay-person’s guide on how to read a scientific paper. Particularly compelling is Denise’s description of how the USDA ignored the advise of it’s own nutrition experts and responded instead to lobbyists who clearly did not have the health of the American public as their primary concern. A politically correct but scientifically unbalanced and misleading guideline was and remains the end result. Denise is a master of understatement and her book is filled with humorous sarcasm providing for an enjoyable and informative read.

Death by Food Pyramid: How Shoddy Science, Sketchy Politics and Shady Special Interests Have Ruined Our Health: Denise Minger: 9780984755127: Books

Nina Teicholz, an investigative reporter, spent eight years researching her book The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet. This book covers much of the material discussed by Denise Minger’s indictment of the Food Pyramid and more. For a great review of this book go here. While butter and cheese are not Paleo and the issue of dairy consumption needs to be considered, do not avoid this book just because you follow a paleo diet and the title seems to recommend dairy consumption. This book along with Denise Minger’s illuminates the history and politics of the bad dietary advice that permeates our cultural narrative. Gary Taubes did it first, but these two ladies have provided great sequels to Gary’s iconic treatise.

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet: Nina Teicholz: 9781451624427: Books

the Paleo Solution, the Original Human Diet by Robb Wolf. Robb is a biochemist and physical trainer, lecturer and champion power lifter. He did research in the lab of Loren Cordain before opening his fitness center in Chico California and publishing this book. Robb has modified some of his dietary recommendations (most notably regarding fish oil supplementation) since this book was published and you should visit his website before reading this book.

The Paleo Diet by Loren Cordain, Ph.D. This was the original Paleo book with a new edition. It presents the strictest interpretation of a paleo diet.

Trans Fats, The Hidden Killer In Our Food by Judith Shaw, M.A. This book, published in 2004, helped pave the way for reform in the food industry relative to trans-fats. Much has been learned since the 2004 publication and the history and consequences of man-made trans fats are well covered in all of the books above.

The Fats Of Life, Essential Fatty Acids In Health And Disease, by Glen D. Lawrence Ph.D. This gem reviews in great detail issues related to omega three and omega six fats and inflammation. Glen Lawrence PhD, author of The Fats of Life

Gary Taubes was a pioneering investigative science reporter and engineer who set the stage for subsequent writers such as Denise Minger and Nina Teicholtz. Good Calories, Bad Calories Fats Carbs, and the Controversial Science of Diet and Health by Gary Taubes is the result of five years of research and critical thinking about nutrition, obesity, and disease. The diet-heart hypothesis and the USDA dietary guidelines are extensively covered along with discussions of obesity, cardiovascular disease, and pseudo-science in these areas.

In Defense Of Food An Eater’s Manifesto by Michael Pollan

The New Atkins For A New You, the Ultimate Diet for Shedding Weight and Feeling Great, by Eric C Westman, M.D., Stephen D. Phinney, M.D., and Jeff Sl Volek, Ph.D., These researchers have demonstrated that carbohydrate restriction produces decreased cardiovascular risk markers (lipid profiles, blood sugar and insulin sensitivity), abdominal fat, and inflammation within 12 weeks compared to the low fat approach of the AHA. When a low carbohydrate approach is combined with a paleolithic diet the results are profoundly beneficial. Carbohydrate restriction results in spontaneous reduction of caloric consumption in humans with attendant sustained weight loss without hunger.


Meditation and Stress Reduction

A Mindfulness-Based Stress Reduction Workbook (A New Harbinger Self-Help Workbook) Paperback – March 1, 2010

This workbook comes with audio files for learning meditation and yoga, following in the footsteps of Jon Kabat Zinn, founder of MBSR.

Train Your Mind Change Your Brainby Sharon Begley

Why Meditate? Working with Thoughts and Emotionsby Matthieu Ricard Ph.D.

Full Catastrophe Living, Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn Ph.D.

The Art Of Happiness, A Handbook for Living by His Holiness The Dalai Lama and Howard C. Cutler, M.D.


Why We Sleep: Unlocking the Power of Sleep and Dreams Paperback – June 19, 2018

The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight Hardcover – June 12, 2018


Lights Out Sleep, Sugar, And Survival by T.S. Wiley with Bent Formby, Ph.D. This somewhat dated book, published in 2000 is amusing in it’s witty sarcasm but thorough in the research about the health effects of sleep deprivation. I do not recommend you follow their advice on nutritional supplements which are not footnoted. Their historical account of USDA Dietary Guidelines is accurate and mirrored in Gary Taube’s books.

Politics and Economics of Health Care

Deadly Spin: An Insurance Company Insider Speaks Out on How Corporate PR Is Killing Health Care and Deceiving Americans  Wendell Potter Read this book to place Obama-Care in perspective. After reading this book you will understand how much more reform is needed in the health insurance industry.

Exercise and Health:

Animal Moves: How to move like an animal to get you leaner, fitter, stronger and healthier for life
by Darryl Edwards  | Apr 16, 2018
Primal Play – the joy and science of primal movement. Founded by the movement coach Darryl Edwards.

I have personally experienced the great teaching ability and knowledge of this exceptional fitness and nutrition coach.

Dr. Ragnar – Health and Fitness in the Real World – Home . Tommy is a great doctor, thoughtful and articulate writer, and a wonderful person. His website/blog is well worth following.

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