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Weight Gain and Onset Obesity is a Sure Sign of Pristine Health
2017-07-25 23:47 UTC by Richard Nikoley


I just posted something over on the Free The Animal Facebook Page consisting of a thread over on Tom Naughton’s Fat Head Page where Charlie Shaughnessy alerted them to a Chris Masterjohn podcast (The Biochemistry of Why Insulin Doesn’t Make You Fat); wherein, Chris attempts to take down the idea that insulin is the main driver of obesity rather than, as I put it, eating and treating too much, too often, and for too long. It’s quite a brutal podcast, in the sense that it’s not so easy to follow. Prepare to do a lot of Googling, which reminded me of when I was in my teens and 20s and always read books—even fiction—along with a dictionary.

Reading through the discussion (see the 21 image clips at that link), I was struck at how folks seem to regard obesity as some physiological dysregulation when in fact, weight gain and the onset of obesity is a sure sign of perfect health and a body doing exactly what it’s supposed to do.

In other words, onset obesity is not a disease or a medical condition, typically, but rather the very normal, expected response to one consuming excess energy when and where energy is abundant. For instance, bears get massively fat over the fall each year. Perfectly normal. Energy is in abundance, they take advantage of that, and obesity is the proper physiological response. Their health is perfect and the fact that they can get so fat so quickly is evidence that they are in perfect health. Imagine if, for instance—in eating that near Epileptic Diet (aka Nutritional Ketosis Diet) of loads of fatty salmon skin, discarding the protein for the birds—they actually got leaner as their calories consumed were in the tens of thousands per day? Would that not be a sign that they are unhealthy or have some serious medical condition?

The difference is, they keep their health perfect by sleeping off the obesity for five months each year so that they can repeat the same cycle.

Join My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

So, if you’ve wrapped your mind around this critical distinction I’m making, consider what’s likely to happen if people disregard it. Think about it.

This is why people move into these dietary dogma niches where “calories don’t count,” “eating fat doesn’t make you fat,” and “to lose fat, eat more fat.” Then, they post parlor trick anecdotes (if it’s not in a metabolic chamber, it didn’t happen).

Consequently, they have no choice but to regard the ability to get fat quickly as some disease, malfunction, or dysfunction. It’s got to be some hormonal thing and the most likely culprit has to be macro-nutrient ratios or something…

The theories go on forever and they go on so long that it eventually gets ridiculous. For example:


It boggles the mind. Yea, Jessica, just dump that chicken protein, replace it with a fat of your choice, more than twice as energy dense, and I’m sure your scale will improve immediately.

What’s the end result?

Endless waffling. Also, stomping of feet. You’ll see nonsense like, “the last 100 years prove CICO doesn’t work.”

The alternative, rational way to look at it is that the last 100 years demonstrate that CICO is a useful tape measure for approximating the too-complex Energy Balance Equation and it’s the insistence that it’s not, for why we have this obesity problem in a world of abundance—people not realizing that nature isn’t there preventing them from getting obese, as it used to be.

You also get posturing. After Charlie screen clipped all that stuff from the thread (I’m blocked, so can’t look…except with my secret FB account), he has subsequently emailed the clip from The Secretary of the Department of Meaningless Distinctions and Mixed Metaphor, Tom Naughton, going around splitting red herrings.


How and why are pretty much interchangeable and yea, why an alcoholic is alcoholic is because he drinks too much, too often and how an alcoholic is an alcoholic is also because he drinks too much, too often.

Tired of paying for probiotics that do nothing, because they aren’t engineered to do anything? Then learn about a dose engineered to make it all the way through to your colon, and then deal directly with the engineer and manufacturer.

Tom Naughton and Chareva Naughton ought to start losing sleep over how long they care to keep being Jimmy Moore’s water boys and girls.

I wrote this the other night about Tom; unedited, as it was posted.

It saddens me. I know how Tom’s mind works, as a rather libertarian dude.

This is the wedge I drive, because libertarians hate to be a water boy for bullshit. Politics is just an outward manifestation of that.

When we showed up day 1 at the inaugural AHS 11 at UCLA, Tom bear-hugged Bea and told her that my blog had sold the most copies of his Fat Head DVD (I love the film) at that time (that’s what Bea told me, so it’s heresay, and I never “looked into it” to make sure).

That said, things went awry about a couple of years ago when I was on Chareva’s Fat Head FB group.

It’s a total disaster. Still is.

That’s the truth. I’d have just dismissed Tom long ago and trust me, I have zero interest in seeing Jimmy come to Jesus according to my standards. I actually firmly believe that Tom is going to find a better way forward.


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Interview on The Dark Horses Podcast
2017-07-25 20:05 UTC by Richard Nikoley

Screen Shot 2017-07-25 at 12.12.04 PM

Steven Gray says he’s “on a mission to find the Dark Horses. The underdogs. The people who are pursuing singular visions. Whether they are unique in the field of art or business, well-known or completely unknown, I want to find them and hear their stories.”

I like that. I don’t know whether or not I fit the bill, but I like the ethic of it.

Here’s the page where you can find all the ways to listen in. He also has a Facebook Page. We cover a lot of ground, but I do focus in a lot on my most recent beef over Fauxtosis and the Ketotards.

Join My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

Weekly Top Posts: 2017-07-23
2017-07-23 04:00 UTC

  1. What Enables Obesity? A Very Robust Metabolism and High Insulin Sensitivity.
  2. My Personal Non-Ketotarded Keto Diet To Achieve Fat Loss and Lean Gains Simultaneously
  3. Low Calorie Grilled Chicken Piccata
  4. Keto [Tard] Diet Update #1
  5. Introducing “Richard Nikoley’s Ketotard Chronicles”

Weekly Top Posts: 2017-07-16
2017-07-16 04:00 UTC

  1. High-Protein, Moderate-Fat, Sane Carb Jalapeño Burgers and Mash
  2. My Personal Non-Ketotarded Keto Diet To Achieve Fat Loss and Lean Gains Simultaneously
  3. What Enables Obesity? A Very Robust Metabolism and High Insulin Sensitivity.
  4. Keto [Tard] Diet Update #1
  5. Quick Mushroom Risotto In The Instant Pot

What Enables Obesity? A Very Robust Metabolism and High Insulin Sensitivity.
2017-07-13 05:38 UTC by Richard Nikoley

Screen Shot 2017-07-12 at 12.07.43 PM


Let’s take it a step further: Jimmy Moore’s obesity is, in most part, a product of his robust metabolism and his stellar insulin sensitivity.

The image above and this quote below is from one of Jimmy’s Facebook posts from the other day.

“Insulin resistance is the real problem, and it’s not inaccurate to regard it as carbohydrate intolerance. Nutritional ketosis is a potent therapy for counteracting insulin resistance.” — Dr. Jeff Volek

I’m  going to call bullshit on that, Dr. Jeff Volek, and I don’t care that you’re “PhD RD Professor, Department of Human Sciences, The Ohio State University,” in Jimmy’s perpetual argumentum ad verecundiam appeal, the second most prevalent logical fallacy on the Internet, right after argumentum ad hominem. (At base, both of these fallacious arguments—from authority to “to the man”—are only subtly different. In the former, one is asked to accept the validity of something based on the identity or credentials of some dude or dudess, and in the latter, to reject the validity of something based on the identity or [lack of] credentials of some dude or dudess. In other words: accept it for fame; reject it for infamy.)

If you get around much, there are abject dumbshits doing this every damn day, and for a preponderance of them, these logical fallacies make up the vast majority of everything they argue.

Let’s get back to Volek because I have a ridiculously simple question:

If insulin resistance is “the real problem,” then doesn’t it logically follow that insulin sensitivity is neither a real problem—or a problem at all—but is a rather good thing indeed?

More, Dr. Volek: can we all stipulate to the latter, even without accepting the former, at least as stated; i.e., “the real?”

So, then, why does Jimmy Moore get fatter and fatter (or, healthier and healthier, in his parlance)?

I assert that it’s because Jimmy has a very robust metabolism and is very insulin sensitive; and this, in spite of all the self-punishment in which he’s engaged over the decades. He can keep getting fatter and fatter—as he continues to eat chronically to energy abundance with his Low-Protein High-Fat (“LPHF”) Velveeta cheese sauces, sticks of butter, and fat bombs—because of his insulin sensitivity.

Insulin resistance happens when your body can’t store any more fat as your liver and pancreas get innundated with only a few grams too much of it—where NONE is called for—special cells get fucked, and type 2 diabetes ensues.

To put it another way, insulin resistance does not cause obesity, it’s the reverse: obesity causes insulin resistance. So what causes obesity? Chronic overeating is what causes obesity, but insulin sensitivity is what’s required to make obesity-level adipose tissue sequestering happen so phenomenally. Your body is doing what it’s supposed to do: store energy for later (that’s the evolutionary context). In the modern context, this unneeded fat storage can better be regarded as your body protecting itself as long as it can. Getting fat is a protective mechanism against you fucking with it hour by hour and day by day, over years and years—and often enough, over decades.

For, when you lose this protective mechanism of being able to get fatter and fatter—and over and over, as Jimmy does—and are then truly insulin resistant, the metabolic response, instead of being protective at fat sequestering, becomes unregulated: a runaway, elevated, blood glucose. Lean Type II diabetics are the unlucky ones—or lucky—who can’t get especially fat before becoming insulin resistant. And they remain lean throughout their condition.

Now, do you see why, to the mind of the militant Low-Carber and the Fauxtosis sort of Ketotard, it’s not just that calories don’t matter; it’s that calories can’t matter?

It’s in order to prop up the inherent cognitive dissonance that would ensue were one to acknowledge the energy balance equation and that calorie accounting represents a sort of tape measure toward tracking and estimating what one is doing. Because…if calories count and that’s the obvious reason people get fat, then it follows that it’s not a dysfunctional metabolism, carb intolerance, insulin resistance, hormonal imbalance, or not being “a fat burner”—or any of the other bullshit Hocus Pocus people resort to—but a damn fine metabolism doing exactly what it’s supposed to do when presented with chronic energy abundance in dietary intake.

To reiterate, you eventually have to pay the piper for your chronic face-stuffing and at some individual point, the ability to sequester excess energy to protect you falters and then you have unregulated elevated blood glucose; whereby, you enter the realm of clinical diagnoses: for diabetes.

Eating too much too often, fauxtosis styled “Keto,” and drinking 1,000 calorie fat bombs as midnight snacks are the ultimate upstream contributors to all of this.

Visit My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

I posted a proto version of the foregoing to my Ketotard Chronicles Group yesterday. Great comment thread. You really should go have a look at it. There are some references to other stuff too that you can have a look at. I like to keep it simple and basic around here.

Remember how this works.


Adipose tissue gets tired. Liver, pancreas, and even lean muscle gets tired. Fat accumulates where it shouldn’t, especially in the pancreas (2-3 grams is all it takes), and dysfunction ensues.

Now, let’s briefly deal with the whole scam element to this whole fraud.

Many of you have read me expose the whole Fauxtosis style of Keto (I support adequate to high-protein Keto that includes a caloric deficit as the primary means of generating ketones from body fat) in a few previous posts. This Fauxtosis involves adopting The Epileptic Diet of hyper-high-fat, hyper-low-carb, and low-protein…then renaming it “Nutritional Ketosis.” Then, the object is to fool you into buying ketone meters, ketone meter test strips, breath ketone measuring devices, urine ketone test strips, and $40 buckets of ketone powder to drink.

The diet of >75% fat and exogenous ketone drinks guarantees you’ll measure ketones with all the crap they sold you, even though they’re ketones coming principally from dietary fat, and ketones you just drink.

The way this fraud works in the realm of militant low-carb diets, where obesity is some function of one or more Hocus Pocus thing, mentioned above, that signifies some measure of metabolic dysfunction, such that your fat ass isn’t a function from forever stuffing your fat face with too much food, too often; it’s because you’re a hapless victim with a broken metabolism and wow do you need management. Of course, it’s managed by a glucose meter, perpetual orders of glucose testing strips, and an endless array of Low-Carb-Products with coupon codes, to make sure the affiliate gets his cut.

But, switching over to the low-carb scam and fraud, how do you make the glucose meter confirm the problem for those asking you to buy stuff with coupon codes? It’s called physiological insulin resistance and depending who you are as an individual, at some level of chronic carbohydrate restriction you’ll develop an acute condition where you become insulin resistant so that your body preserves glucose for the absolute requirement of your brain, so you don’t go into a coma and/or die—mundane trivialities like that.

Some people have it very mild, some ferociously, to such an extent that fasting BG will be 115-125 every day, and if they do go off plan and have any significant amount of carbohydrate or sugar treats like a piece of birthday cake, BG’s up to 200+, and it’s is not uncommon (I’ve been there), so they self-diagnose as insulin resistant and pre-diabetic (if not full blown).

Then, the only viable thing to do is:

  1. Join a bunch of low-carb forums and groups, and hang on every word
  2. Constantly relate how bad your glucose control is, and how you can’t even look at carbs
  3. Become obsessed with measuring your blood glucose continually every day, putting Type 1 diabetics to slothful shame
  4. Refill your testing strips, making sure to input the Great Offer Coupon Code
  5. Fill your pantry with endless arrays of low-carb semi-foods and junk-foods and reenactment treats
  6. Whenever challenged, play the diabetes card, and affix it to your chest in dual fashion: badge-of-honor and carb-police

That should about do it. Now, finally, you can enjoy life with all zeal and zest you can muster, to the fullest extent that your hubris and projection have afforded you.


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Weekly Top Posts: 2017-07-09
2017-07-09 04:00 UTC

  1. My Personal Non-Ketotarded Keto Diet To Achieve Fat Loss and Lean Gains Simultaneously
  2. Keto [Tard] Diet Update #2: Dr. Adam Nally Will Completely Shut Down Your Body Fat Burning For Six Months, For The Low Price of $5,997
  3. I’ve Been Away Meditating For A While
  4. Keto [Tard] Diet Update #1
  5. Quick Mushroom Risotto In The Instant Pot

High-Protein, Moderate-Fat, Sane Carb Jalapeño Burgers and Mash
2017-07-08 20:06 UTC by Richard Nikoley


You’ll love ’em. Don’t call The Ketotards though (protein too high, fat too low).

So, let’s talk about proper lean/fat ratio for ground beef, per the specific application. Absolutely, if you’re going big juicy-fatties on the grill for your personal burger bar, with fixin’s, 80/20 or just get the fuck out.

However, for tacos, chili, various things like Salisbury steak, meatloaf, or this here, you best go-lean. The fat does nothing to improve the dish. Plus, you get substantially more protein for the weight, as well as the nutrition in the protein compared to zero for the fat by itself.

That’s right. Check it yourself. Isolated fat has no vitamins or minerals. So, if you’re a Ketotard on the “Keto Diet,” that’s 75%-plus fat, then 3/4 of your moron diet has zero vitamins or minerals. How fucktarded is that?

Moreover, Fat gets in the way of these dishes, often compromising texture and mouth feel. In these cases, the meat is more of a substrate for the various flavors.

So, this is about a pound and a half of raw 93/7. About 1 1/2 large jalapeño peppers minced in the burger, the other half pepper in the sauce. 2 cloves of smashed and minced garlic in both the meat mix and sauce and about a 1/4 cup each of scallions in both as well. Also, about 20 grams grated Parmesan in the burger mix. A better fat add, and it’s not much, and it has dairy nutrition. About a half tsp each of S&P in the mix as well

The sauce is about 3 cups stock (with the stuff in it) reduced to about a cup, and thickened with a rounded tsp of potato starch in a slurry. 3-4 dash-splash of Worcestershire. S&P to taste.

Grill them open flame on high, 5 min per side at that thickness (they’ll be raw inside). Place them in the sauce, flip, spoon over, and cover on low for 6-8 min.

The mash was about 1 1/2 cups taters leftover, reheated, and then a cup of low-fat cottage cheese folded in and reheated gently on indirect heat (move everything to one side of the pot, cover, use the smallest burner on lowest, right at the edge of your pot, opposite your stuff).

Screen Shot 2017-07-08 at 11.57.59 AM

The burger came out to 12.5 oz for me, 8.5 for Bea. The total meal, 110g protein, 30g carb, 44g fat. For Bea: 68g protein, 25g carb, and 30g fat. I’ve had Bea on the high protein deal, logging everything, for about two weeks. Trying to get her to hit 100g protein daily. Consequently, she barely gets in 1,000-1,100 calories, and that includes 150 Chardonnay calories. :) She’s dropped three pounds.


Now, this puts low-protein, jiggling man-boobed Ketotards to fucking shame.


There you go.

Visit My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they’ve established distribution centers in Illinois, Nevada, and New Jersey.

Still, sell-outs happen regularly, so order now to avoid a waiting list.


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My Personal Non-Ketotarded Keto Diet To Achieve Fat Loss and Lean Gains Simultaneously
2017-07-03 00:09 UTC by Richard Nikoley


I’ve been a bit camera shy for a few years now. Probably a few more than a few… I guess my lesson is, be careful of letting two spinal injuries, concomitant chronic pain over months and years—with concomitant self-medication—begin to rule your life because when the pain is over, the downward gradient may be just the beginning.

It can happen to the worst of us. You should have seen me by about 3 months ago, early April 2017. Well, here. this is about the best I can do because, as I say, I avoided cameras.

Screen Shot 2017-07-02 at 9.38.57 AM

No calves, skinny arms, skinny legs, and a spare tire.

I hadn’t been in a gym—or near an actual man-weight—in like four years, and a year and a half of that time I spent in pain until lumbar surgery in May ’15. By last April—2 years later, and after a dark, cold, wet and frozen winter spent mostly by myself and dogs at 4,200 feet elevation in “mountainville“—I was a mess. I was drinking too much, too often, felt very unhealthy, and weighed 203.5 pounds net.

Time for Spring Cleaning.

…They say love conquers all, which is complete touchy-feely bullshittery for feeble minds, but it is true that I’m in love with my wife and I also knew that my time was on lease pending her retirement from school teaching in a couple of months; if, I didn’t get back to being the man of the house: in word, deed, and also fucking looking the part, for Christ’s sake!

That’s when I began the calorie tracking, or, better: energy input and output management using my brain and available tools like smartphone apps (LoseIt!), a kitchen scale, and a Fitbit (integrated with LoseIt!). I maintained a variable average 600-800 calorie deficit and by “variable,” I mean that the Fitbit tracking data enabled dynamic, real-time management of energy input, owing to higher or lower levels of energy output activity. Setting a fixed energy intake level, without regard to variable outputs, is really ‘tarded; and you’ll fail.

Alternatively, just cut carbohydrate to nil, lower protein to concentration-camp levels, and just eat more fat. Be a Ketotard (See here and here). And whatever you do, especially don’t use a tracking device: Is Your Fitness Tracker Sabotaging Your Weight-Loss Efforts? That’s an absurdly ridiculous question by one of the New Ketoshysters, Andreas Eenfeldt, aka “Diet ‘argumentum ad verecundiam‘ Doctor.”

Let me digress on that for a fit-bit. Does Andreas really believe his dupes, sycophants, and marks to be so pathetically stupid that they’ll not notice…

Here’s another reason why calorie counting is a truly bad strategy for weight loss. Not only is it very hard to estimate exactly how many calories you eat, it’s almost impossible to estimate how many you burn.

According to new research even wearing a fitness tracker is not helping estimate calories either. In fact, they are wildly off – by as much as 93% on average!

Shorter Andreas: “Just take the Fat Bomb. It may be 800 calories, it may be 1,200. Your tracker or app won’t tell you and you won’t know how many steps to take or how much you ought to get off your ass. Just do it. Take the fat bomb. Get on the net. Represent!”

Just look at this obvious weasel crap:

  1. WTF is “estimate exactly?”
  2. WTholyF is “almost impossible to estimate?”
  3. WTmutherFingShit is “as much as 93% on average?”

#3 is ‘almost impossible to estimate’ the absurdity of. Walk a mile, or hell, walk for 15 minutes at a nice robust pace. Now, be very dutiful to your Fitbit Tech when it tells you that you walked 370 feet, or 14.3 miles, and I guess you get to take your preferential pick. This is how stupid he thinks you are.

…Does Tom “Fat Head” Naughton’s admonition in his documentary—that’s it’s laudable to have as a tenant that you have a functioning brain, apply only when it’s not inconvenient to use it instead of Andreas’ advice to just throw up your hands in despair and follow the Ketotard Diet Approach?

Visit My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

By using your brain, you can overcome the limitations of both being way off on your inputs (neither 100 calories nor 600 calories is correct for that large bowl of chicken soup…use your head and gain experience) and your outputs. For instance, I set up my Fitbit as the instructions call for. Walk a good distance normally across the room, count your steps, measure the distance, and do maths. I came out to 30″ stride length. All Fitbit does is count steps. It applies your stride length, does maths, gives the distance walked, and uses an algorithm to estimate calorie burn based on your personal body parameters. I decided to compare it to a GPS for a 2.5-mile walk.

My Fitbit overestimated the distance by a whopping 7/100ths of a mile (a few hundred feet over a distance of 14,000 feet). I set my stride length to 29″ and the next walk, it underestimated by 14/100ths of a mile, twice the “error” magnitude, but in the other direction. We’re closing in. This is fun. It’s fun to use your functioning brain! So, 29.6″. Better: 7/100ths under. We’ve narrowed it to a 2/5ths-of-an-inch margin of error. Then 29.8″. On the next walk, Fitbit said I walked 2.77 miles. GPS said I walked 2.77 miles. That’s all it took. A 1/5th of an inch correction from my initial ‘almost impossible to estimate’ stride length setting. But, I ended up ‘estimat[ing] [it] exactly.’

[Check out the two must read at the end of the post, and pay particular attention to Lyle McDonald’s section on NEAT (non-exercise activity thermogenesis). Turns out it can be big, into caloric 4-figures, and it also turns out that Fitbit does a damn decent job of accounting for it in my experience.]

…Stuff that in your bacon, cheese, salami, pepperoni, and more bacon frittata with sour cream and guacamole on top, Andreas!

By doing it smarter, my progress was certain, measurable, and pleasing. Just before the Memorial Day weekend, so serious had I become that I ditched alcohol completely. It turned out to be easy. I’ll explain all of that in a post of its own soon, but I’m approaching the 6-week point.


My first whole body selfie in quite a while, June 10-ish, 2017. I can tuck in a shirt!

By late May, a bit before that photo, above, I was down to 193.5 for a 10-pound weight loss in two months using exactly what DietDoctor Eenfeldt advises you not to use—in lieu of consuming Fat Bombs. By sheer happenstance, the weight loss roughly corresponded to the 1.5 weekly loss rate that I had selected in LoseIt! What a miracle! That’s when I cut out alcohol altogether. Let’s chalk that up to a gracious sacrificial offering to the God of The Benevolent Accident.

To put this all in perspective, here’s the essence of what I did the first two months of true and not fake ketosis (see here and here for the difference between true and fake ketosis):

  1. Daily average—no-shit-no-excuses—caloric deficit of 600-800 calories
  2. “Hyper” lean-ish protein intake averaging 1 gram per total pound of body weight daily. Call it 200g.
  3. Eschew added fats everywhere (at most, a pat of butter or drizzle of EVOO here & there)
  4. Manage the rest of the calories by means of the already given fat that comes in the foods—especially the sacred hyperprotein—then carbohydrate, up or down, according to the Fitbit calorie burn. Some days, this can be 200-300 grams of carbs—even “carbonated sugar water”—on my objectively true ketogenic diet!
  5. A minimum of 12 hours from the last calorie in the evening to the first calorie the next day. Go 14-16 hours sometimes. Extend to 24-30 hours once every week or two.

I didn’t expect see happen what really happened, once I cut out the booze entirely—rather than just cut down as I’d been doing for a while. Up to then, the hyperprotein served to guard lean mass, but that’s about it as far as I could tell.

But, once I did—within the same caloric deficit, same protein, and same everything regime—I began to gain weight not attributable to water retention flux. I felt different; like, muscles seemingly wanting to flex, to get a breather. I looked better in the mirror and the clothes already fitting better were beginning to fit betterer.


Second workout. Three full days after the first, because the recovery from the first was A Total Bitch, Dude!

Rather than worry or fret about weight gain—like a girl, or your quotidian ubiquitous beta-male—I instead went with the visceral take on it and I added two more variables, keeping all else constant. I went back to the gym and added 5-6 grams of creatine monohydrate daily, rain or shine, to my hyperprotein and disciplined caloric deficit regime.

Here’s what my very, very, very complex and complicated workout involves—and very, very and exceedingly complicated entailing—with all long-tails expeditiously accounted for in triplicate ethical and practical form:

  1. Dr. Doug McGuff’s BIG-5

There is no #2. But, I did want an app for that; so after two workouts where fucks given would have impressed almost any rational female virgin, of age, on earth, I downloaded StrongLifts. Very similar, only free weight—which is more manly—and 72/72 virgins agree—it’s more reps and sets (5×5), which might be good or better, depending. I’m so into it after three sessions that I’m doing all the warmups just to get more of it.

Squats, 3x per week? Yes. Gotta problem with that? It also has deadlifts once per week. My last deadlift, before StrongLifts, was over four years ago, when I pulled 325 x 5 and 305 x 4, for a second set. This session—that included DL—I decided to take it easy for the first one and set up for 155. Of course, 5 reps and then a 2nd set were a cinch. But I was surprised it even felt like weight at all. Trust me: 300# and above feels like weight.


My favorite comment so far: “You look like an ax murderer.”

So, this pic represents a 6-pound weight gain—from 193.5 to 199.5 in two weeks, after 2 months of a steady drop from 203.5 to 193.5, essentially only managing basal energy balance, with forays into intermittent normal activity.

Pants fit better than ever, as do my XL tanks (in the good way). This is by no means even close to the end of the road and represents a violation of my personal oath to myself that I would not publish until THERE, Mutherfuckers. Done! But I made that personal oath when I only had the idea of what it would take and not the certainty that it does indeed work slightly better than drinking Fat Bombs and sitting around finding comment threads in which to add, “you’re not eating enough fat; try a fat bomb.”

I have 2-3 months to go at the same rate until I’m lean enough to go shirtless. As a serious blogger with over 4,500 posts since 2003, I had to weigh that oath with the progress I’ve been surprised about. It’s a euphoric thing for a waste like me; it’s not irrational. That’s a kinda magic. It’s so fucking objective that it bites me, making sure I’m awake.

But, what then happens over the next two to three months as I revel privately in my self-adoration, keeping all to myself for a Big Reveal? How many struggling, decent, and honest souls with flaws just like I’ve just told you about—only different by elements and degrees—are going to fall victim to the likes of Jimmy Moore, Adam Nally, and Andreas Eenfeldt when in that same 2-3 months they could be mocking and ridiculing them?

See, that’s the only payment I seek for doing all this (see here and here). I seek to see tons of average folk mocking and ridiculing these shysters publicly. Unafraid to do so. Happy to do so. Enthralled to do so.

Finally, I’ve a bit of merit to show off, I guess. Ha! Yea, I know I do.

…There are two posts you need to read to fully understand much of what’s underlying this, and so that you don’t need to listen to fucking Ketoshysters ever again (see here and here to know all about Ketoshysters):

  1. Can you gain muscle and lose fat at the same time? (Menno Henselmans)
  2. Bodyrecomposition Mailbag 4 (Lyle McDonald; the last two sections, on NEAT and lean gain on caldef, are the prescient ones)

No man is an island—though I maintain that every man ought to craft his own life in trying to be the best and biggest volcanic island he can be. It has been an exceedingly long road for me. I did not have the benefit of ever being some kind of health nut, muscle head, or gym rat early on. I was an entrepreneur employer who got fat like most folks do…just different sources of distraction and stress and life.

And, it has fucking plagued me for years: how it’s so much easier to gross $3.5 mil in a business year by my own wits than to fucking get to a normal, lean body composition. The good news: if you can get to being lean from being fat, getting rich might be a cake walk. Priorities.

Like I said, I’m no island. Here’s my short list of those who’ve been essentially instrumental in me developing my own dot-connector, integrator, synthesizer way about stirring up as much shit as I can in all of this Ketotardedness.

  1. Alex Leaf. He gets top mention because it was his admonition in my podcast with him to “target lean proteins” that I can trace back to the very start of my renewed thinking that led to all the above.
  2. Martin Berkhan. Dude was force feeding me protein at 180-230g daily in a caldef back in 2010, and I got results, but I was so locking locked into the Paleo-dogma narrative and being the shit-stirring celebrity of it that I didn’t catch a clue.
  3. Lyle McDonald. He’s always been right and the only thing ever to outwiegh that rightness is his humility about it.
  4. Anthony Colpo. It was The Fat Loss Bible way back 5 years ago that motivated me to reach out to him to say he’s right. We’ve been correspondents ever since. Calories count and are fundamentally crucial. Fuck off and read it, if you can’t understand it beyond luxuriuous Fat Bombs by those wanting you to pay them to give you dispensation for your gluttony.
  5. Luis Villasenor. This fucker-dude is poised to take the global Spanish-speaking world by climatological cataclysm. He was such a relief to discover as I was getting increasingly perturbed by the general Ketotardedness being exploited by Ketoshysters. He emphasizes: ketosis is by means of caloric deficit, gains are by means of adequate to hyperprotein, and that, most importantly, you chase gains, not ketones. Ketones are evidence that you’re doing it right (caloric deficit).
  6. Marty Kendall. I first took note of the importance of nutritional density back when I debated 3o-bananas Durianrider whoeverthefuck years ago and on a whim, challenged vegans to tell me how much of their diet would roughly equal 4 ounces of beef liver. Five pounds of mixed fruit is the correct answer. Marty takes this sort of thing to way new levels.
  7. Mike Julian. He knows everything and he’s everywhere, all at once, and serves as catalyst, gauge, yardstick, and check for all of what I’m trying to do everywhere.

What am I trying to do?

Ha, LOL. I’ll not stop until I see the Ketoshysters as a pile of quivering jello, in a puddle of tears.

You thought I was insufferable when I got drunk every day…. Be careful what your kind soul and conscience wishes for.

Richard. Out.


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Weekly Top Posts: 2017-07-02
2017-07-02 04:00 UTC

  1. Quick Mushroom Risotto In The Instant Pot
  2. The USS Fitzgerald Incident — A Yokosuka Surface Officer’s Take
  3. Keto [Tard] Diet Update #1
  4. I’ve Been Away Meditating For A While
  5. Low Calorie Grilled Chicken Piccata

Keto [Tard] Diet Update #2: Dr. Adam Nally Will Completely Shut Down Your Body Fat Burning For Six Months, For The Low Price of $5,997
2017-07-02 03:11 UTC by Richard Nikoley

Screen Shot 2017-06-25 at 3.17.31 PM

Yes, I already mocked this screen clip in Ketotard Diet Update #1. But “DocMuscles'” sales page—How Do I Get Into Ketosis?—is just simply the gift that keeps on giving.

Let’s ridicule it some more. …His whole approach too, and his money-grubbing bromance with Jimmy Moore. We’ll take a completely different angle this time. Still science, just a different part of it.

First, let’s establish something fundamental where understanding it will immediately lead you to certain knowledge over who out there is a fraud and a shyster, and who’s talking sense about ketosis. Let’s explore it by answering Dr. Adam Nally’s question, “how do I get into ketosis?”

Simple: oxidize fat; that is, lose fat via some combination of an effective diet and exercise—and toss in some work ethic and discipline for good measure. Ketones are a byproduct of fat oxidation. Remember it and never forget it: ketones are an effect, NOT a cause. It’s a sound, rational diet that’s the ultimate cause of your fat loss. Ketones—an effect of this fat loss—are merely the evidence along the way that you’re indeed losing body fat. Technically, any diet that produces significant and sustained fat loss is ketogenic and it would be a lot better if the term were actually used accurately rather than having it be co-opted by con-artists who specialize in selling advice and products to produce ketones from dietary fat and supplements, measure them to say SEE! but which never results in fat loss—apart from an aforementioned sensible diet—while often resulting in fat gain.

Listen to all the hype. How many of these Ketoshysters with their slogan-hype—when not explicitly claiming that “ketones” are going to somehow cause you to be “fat adapted” and “burn more fat” (implying body fat)—are very comfortable with your convenient misunderstanding: hopes and expectations that you’ll be better off if you just buy some $40 bag of ketones to drink rather than put in the effort required to actually oxidize body fat by means of a sensible diet that accounts for energy in and out?

If ketones actually do cause anything, we can still know these two things:

  1. They can not have anything to do with stimulating body fat oxidation since they’re an effect of that
  2. Any hypothesized other good things that might derive from them are better understood as benefits of losing excess body fat since that’s what has to be done to have ketones

The whole thing is rather daft, and do you know why? Because the frauds and shysters explicitly cater to a market segment of ‘tards, lazy asses, and excuse-making failures that spend a lifetime searching all around the vicinity of the real answer to their problems, but never zero in. They don’t want the truth, can’t handle the truth. Sorry to say it, but they seem to congregate in mutual commiseration. One big-ass pity party. The result of all this is an ethically fraudulent market in exogenous ketones, hyper-fat and low-protein diet advice—The Epilepsy Diet aka Nutritional Ketosis—that says “calories don’t count” and “eat more fat to burn more fat,” and measuring devices and testing strips so that people can verify that they are burning dietary fat (go figure, if 80% of your diet is fat) and that those orange-flavored $40 bags do indeed contain ketones.

Tired of paying for probiotics that do nothing, because they aren’t engineered to do anything? Then learn about a dose engineered to make it all the way through to your colon, and then deal directly with the engineer and manufacturer.

But none of these bogus products or services cause anything remotely to do with fat loss. They serve only to mimic an effect while pretending it’s a cause, in order to make cash off poor ignorant people who’ve been scammed a million times already. In spite of what I wrote above, I do root for these poor souls. And arguably, I care more for them, since I’m willing to actually tell them the God’s Honest Truth about their flaws rather than blow smoke up their asses while fleecing their pockets; and all while, I most righteously and with profound indignation, condemn morally those who are cheating them out of life and money and all who’re associated or affiliated with them, along for the gravy-train-ride.

…I first heard of these $40 bags of exogenous ketones at Paleo f(x) last year. I had a viscerally negative reaction right away, though was intrigued to look into it. My reaction stems from my general resistance to the notion that is some is good, then more must be better:

If good function g(x), then better function b(xy), where y>1

That’s obviously wrong in general with no need of explanation. A more natural way of looking at it is by means of positive and negative feedbacks. Both exist in nature, but in general, positive feedback dominates when some process is “too low,” and negative feedback dominates when too high; and thus, homeostasis or stability in the system or process is achieved and maintained. Bad things tend to happen when things aren’t checked and you get runaway chain reactions. More is usually not better unless you’ve got too little already and less can be better when you’ve got more than enough.

Positive and negative feedback loops also exist in politics and economics, but I’ll leave that for another day.

So, yeah, exogenous ketones, eh; so like not produced by fat oxidation, just ingested? What’s the negative feedback, I wonder? What happens if ketones are too high? I didn’t think of it after that, never bought or tried any (I prefer my ketones endogenous, via fasting and sustained caloric deficit) but then this comment to one of my Facebook posts, by Chris Masterjohn, got me thinking again. The first paragraph addresses the CPT-1A gene mutation in Inuit that hinders or prevents ketosis. The second paragraph addresses exogenous ketones.


So, I did a little Scholar.Google digging: Inhibition of ketogenesis by ketone bodies in fasting humans (E.O. Balasse; M.A. Neef — April 1975)

Although there exists some indirect evidence that circulating ketone bodies might inhibit their own production rate, the direct demonstration of this homeostatic feed-back phenomenon is still lacking. The present work aims at demonstrating the operation of this control mechanism in human fasting ketosis.

Six obese subjects, who fasted 2–23 days, were given a primed constant i.v. infusion of 3-14C-acetoacetate for 4 hr. After a control period of 2 hr, unlabeled sodium acetoacetate was administered as a primed constant i.v. infusion at the rate of 0.688–1.960 mmol/min until the end of the study. During both periods, the rates of inflow of ketones were estimated from the specific activity of total ketones measured under near isotopic steady state conditions.

During the control period, total ketone concentration amounted to 3.98–9.65 μmol/ml and production rates of total ketones ranged between 1.450 and 2.053 mmol/min. The levels of free fatty acids, glycerol, glucose, and insulin averaged respectively 1.30 μmol/ml, 0.11 μmol/ml, , and 5.2 μU/ml.

The administration of exogenous ketones during the second phase of the study induced a 47%–92% increase in total ketone levels. During this period, the endogenous production of ketones (calculated as the difference between total inflow rate and acetoacetate infusion rate) amounted only to 67%–90% of control values. Among other factors, this inhibition of ketogenesis was probably partially related to the direct antilipolytic effect of infused ketones. Indeed, there was a concomitant fall in FFA and in glycerol levels averaging respectively 13.5% and 17.3%, without significant changes in peripheral insulin concentrations.

Our results demonstrate that during fasting, circulating ketone bodies exert an inhibitory influence on the rate of ketogenesis. This mechanism might play an important role in preventing the development of uncontrolled hyperketonemia during starvation. [emphasis added]

Now, reconsider what I wrote above about the convenience that accrues to ketone peddlers when people think that ingesting ketones makes them super-fat-burners. This shit has been known for a long time. Here’s what Lyle McDonald wrote just earlier today in comments to my posting the above study on Facebook.

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What do you want to bet that if I scoured Dr. Nally’s and Jimmy Moore’s posts and writings, and went through all their podcasts together, I would find clear evidence that it’s just fine with them if potential customers believe that $40 bags of exogenous ketones (or $5,997 for a 180-day supply plus “but wait! you also get”) are going to help them more effectively lose fat and inches, when not only is that explicitly, scientifically established to NOT be the case, but THE EXACT OPPOSITE is true?

And how could that convenient misunderstanding not be taking place? Because then, who would be buying this stuff, except endurance athletes (where I can see a potential performance value)? I mean, seriously:

“This product is going to completely shut down all body fat burning every time you take it and is going to hamper all net fat loss on average. It’s going to be way harder for you to lose fat with this product….”

…But you should know that there’s already an app for this eventuality as writings are seen on walls. Here’s Dominic D’Agostino:


You’ll recall from Ketotard Diet Update #1 the little goal-post-moving quote from Jimmy Moore (that some folks mistook as a made-up meme). It applies here as well.

“It’s Not a Fat LOSS Journey, It’s a Health GAIN Story”

And these people appear to keep straight faces.

Visit My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they’ve established distribution centers in Illinois, Nevada, and New Jersey.

Still, sell-outs happen regularly, so order now to avoid a waiting list.


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Keto [Tard] Diet Update #1
2017-06-28 06:03 UTC by Richard Nikoley


For the low price of only $5,997 you too can Get Into Ketosis for 180 days!

I’m not making that up and I’ll get to it later. This is an assemblage of stuff that’s come to me, that I’ve posted about on my Ketotard Chronicles Facebook Group, or I’ve thought about recently.

Let’s begin with some basics, toward a simple but fundamental understanding of just what ketosis is. In the broadest possible terms, it’s a metabolic state in animals, where, higher than baseline ketones are circulating in the bloodstream. There are various ways to measure them: urine (acetoacetate and beta-hydroxybutyric acid, blood (beta-hydroxybutyric acid), and breath (acetone).

There are three physiologically normal means by which these measures will show elevated levels (to differentiate from abnormal conditions, such as ketoacidosis):

  1. Starvation (there will probably be clear signs by about 18 hours of zero calories)
  2. Significant chronic caloric restriction (about >600 kcal daily average for a few days should begin showing clear signs)
  3. hyperfat diets (~80% of caloric intake, combined with very low carbohydrate (~5%) and very moderate protein (~15%)) and/or ingesting exogenous ketones (ketones in a $40 bag; just add water).

To draw a very, very important distinction here: two outta three ain’t bad!

That is, my new Facebook Group, due to its name, has doubtless given many the impression that I am anti-keto and I’m mocking it. However, that is not the case. What I’m doing is mocking the fake trickery of approach #3, above, and I’m calling out the charlatans and ketoshysters making big bucks off of people’s trust and ignorance.

#1, above, is perfectly fine and I practice it too (did 39 hours just last week; 24 hours yesterday). It’s called fasting or intermittent fasting. You could call it controlled or limited starvation. Obviously, it cannot be chronic.

#2 is also perfectly valid as a fat reduction scheme that’s planned out, has a projected endpoint, and includes judicious care taken as to nutritional density (since it involves a forced macronutrient deficiency). There’s another way, termed caloric restriction that’s meant to be chronic (CRON). I’m not convinced that’s a valid “lifestyle” (for lack of a better term), yet.

The thing that should jump out at you logically is that the first two are not at all like the third. Put another way, the first two reflect an explicit “backup” metabolic pathway that utilizes body fat for energy when dietary intake isn’t sufficient for the actions required for one to survive, such as trying to source water and food. The third is essentially the epileptic diet contrived in the 1920s because it was anecdotally reported that fasting seemed to ameliorate epileptic seizures. So, since one cannot fast indefinitely, they came up with a clinical intervention whereby, one could eat at energy balance but because of the macro composition, produce elevated levels of ketones.  It was also supposed to be supplemented since even in 1920, it was understood that fat by itself contains no vitamins or minerals and if your diet is 80% fat, you’re in a pretty deep nutritional-density math hole.

Let’s get something straight. So-called Nutritional Ketosis is essentially a marketing term. Why? Because the diet has already existed since 1920. It may have been colloquially called The Epilepsy Diet. I’m sure you can understand why the name change is necessary if you hope to turn a buck. But it’s the same thing, and if you dig into it, comes with no small list of adverse reactions, including death. And from a paper just last year in the context of The Epilepsy Diet AKA Nutritional Ketosis:

CONCLUSION: Long-term ketogenic diet treatment stimulates liver parenchymal injury, hepatic steatosis and gallstone formation. Patients should be monitored by screening liver enzymes and abdominal ultrasonography in order to detect these side effects.

…Let’s face it. You must have noticed the Ketofrenzy going on right now. Smart people ask, “why the [irational] exuberance?” Keto has been known about, like, forever. Why now? It’s because all dietary fads are based on a miracle, by which I mean effortless, guiltless, gluttonous weight loss. They’re all touted to sound new, exciting, a breakthrough, a discovery, all of which lead to a miracle, and out the other side pops the magic.

miracle occurs

But all these fads eventually wane or fade away. It’s rarely because of any sort of criticism or exposure that the new fad was just like the old fad, just dressed up differently. But always, and every time, one thing is for certain: there’s some secret for sale and the secret results in magical weight loss. What’s the “secret” to Keto? It’s becoming “fat adapted.” Once you buy the secret and learn how to become “fat adapted,” then eating more fat burns more fat (a priori obvious) Then A Miracle Occurs and not only are you burning the 80% of your dietary calories as fat, but you’re also burning through your body fat accumulation like there’s no tomorrow. Miraculous indeed.

Let’s draw a brutal distinction.

Whenever anyone says “get fat adapted,” run the other way because they’re spouting stinky bullshit for suckers, dupes, and their marks.

Stop and think about the absurdity of it. Your body has been metabolizing fat since even before you were born. I doubt the “placenta diet” is particularly low in fat.

The ruse emerges when the ketoshysters blithely and conveniently allow folks to believe they’re obese, overweight, or struggling with undesirable weight gain as they age because they lack some primal imperative to be some so-called fat burner.

To further explore the illogic in that, the body’s dietary burn hierarchy is:

Alcohol –> Carbohydrate –> Protein –> Fat

How exactly do you become this great human fat-burning specimen that violates metabolic pathways?

Just understanding that simple dietary pecking order ought to be enough to reason on your own that it’s all semantic word play, i.e., bullshit for money. Moreover, one ought to be able to reason why fat is the last priority in an evolutionary context. Remember it: it’s so that fat is easily stored in circumstances of energy abundance, saving for rainy days. They didn’t have EBT cards.

The only certain way to be metabolizing all of your dietary fat and not storing some of it instead is to eat to your energy needs on average. You have to log calories, check the bathroom scale, or feel how your clothes fit and back off as needed (backing off can also ameliorate water retention issues). Eating more fat to burn more fat is a fool’s errand, and the ketogenic work around is just silly. Don’t drink too much, go nearly nil on carb, moderate protein significantly—and since you’ve now reached the end of the dietary food chain, fat is the only thing left, so eat lots of the thing that’s more than twice as energy dense as the others and up to three times more dense than protein because of its TEF (thermal effect…a metabolic heat wasting inefficiency…where the true, highly touted “metabolic advantage” exists).

Nothing ever proposed in dietary wooo is more fucktarded in my view. It’s enough to make a raw vegan skeleton blush.

So, what’s this “fat adaptation” all about, then? Well, it’s easy to get desperate folks to believe there’s something to it because so many conveniently feel badly when starting on this abomination so they think “I’m not fat adapted.” I. NEED. TO. GET. FAT. ADAPTED. INSTANTER!

This is a vicious and outright lie. Our bodies are masters at handling dietary fat, fat storage, and body-fat enlistment.

So, then, what is it you’re truly getting adapted to? Grasshoppers: you’re adapting to glucose starvation! It’s not pretty for a good reason. It’s not supposed to be a primary pathway. It’s a backup pathway, to keep you alive and out of a coma when there’s not enough food of any kind.

Don’t take this to mean I’m anti-low-carb or Keto. I am myself LC by Atkins’ original standard: <120g. Hilariously, I recently averaged out my food log over two months and even though I’ll have 200-300g carb days, on average, it comes out to 119g daily. Ha!

And I was just in true ketosis for a full day. By true ketosis, I mean that every ketone was from body fat. How do I know that? Because I ingested zero calories for 39 hours. By contrast, in fake ketosis, you eat a lot of fat or drink ketones, and the more you eat high-calorie fat or drink high-calorie ketones to energy excess, you’ll have the great comforting comfort of your measuring device LCD screens.

And just remember: “It’s not a Weight Loss Journey, it’s a Ketone Gain Story!”

In the end, the Ketoshysters want you to eat more fat at the expense of actual nutrition (fat has almost zero vitamins/minerals) because by doing that you “burn more fat;” and just look at your measuring devices! Ketones!! And they’ll even sell you ketones to drink so that you can look at your measuring devices and say “yep, there’s Ketones in them there $40 bags!!!”

None of this has fuckall to do with metabolizing body fat. It has everything to do with despicable Ketoshysters making money off your misfortune and ignorance.

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Dr. Adam Nally wants to make you a Keto Master. For only two easy payments of $5,997 annually.

Don’t despair too much, though. That marketing hype-stuff is clearly over the top and it just must have to make even the most ardent Ketofan blush. Or, perhaps not.


Only a fool could believe it’s principally bacon they have in common. An unhealthy desire for money through predatory manipulation of ignorance is far more “Occam’s.”

At least there are honest docs out there. You can’t imagine anyone who could capitalize more off the Ketogenic Diet Craze than Dr. Richard K. Bernstein, Type 1 diabetic since age 12, now 83. A lifetime spent managing a disease that’s notorious for killing bad and early. An engineer, and then an MD because nobody would take his glucose management ideas seriously. He’s been genuinely helping those who’ve been willing to put forth the effort, for decades.

Tired of paying for probiotics that do nothing, because they aren’t engineered to do anything? Then learn about a dose engineered to make it all the way through to your colon, and then deal directly with the engineer and manufacturer.

Take 2 minutes to listen to his dose of sanity in a sea of opportunistic hype.

…I used the term KetoCon, above. Of course there’s a KetoCon! Who didn’t know that? There’s also an upcoming conference on Keto.

So, looking over the whole program on the promotional website, I see not one scintilla of a hint that there will be a single mention of portion, or energy, or caloric, or ANY sort of control or discipline whatsoever, with a single exception: Carole Freeman – “The secret life of carb cravings: Learn what really causes them to get rid of them forever.”

Well, gluttony causes them, for one. Also, being “evangelized” into KetoChurch (yea, Ketovangelist is a co-sponsor, along with Jimmy “Health Through Morbid Obesity” Moore)—kinda like being “Born Again,” where Magic Words save your soul—could sure promote continued food…uh…carb cravings. And why not? Sins don’t count, and salvation is through hope and faith, not by works—much like a Keto diet. There will be forgiveness and redemption.

Here’s one presentation in which you’re sure to not find a single thing about overeating in general, overeating energy dense fat, failing to account for energy balance, or consuming insufficient protein,  such that you have no natural satiation signals: Brian Williamson – “Why you fail (and how to fix it).” Let me guess: too much carbohydrate, probably too much protein, and for sure not enough fat. This is a bizarre world where a cheat day is having 80/20 ground beef instead of 20/80. A lean skinless chicken breast is not a cheat. Right there, you just go straight to hell.

While I’m sure there will be some decent, good, and valuable information flow from time to time—just avoid listening to Nora Gedgaudas say the same thing again for the forevereth time—I still think KetoCon is most aptly named.

Have you attained the status of Keto Master yet, for only two easy payments of $5,997 over the next year? You have? Well, good. Then it’s time you went straight ahead and got yourself the Keys to the Whole Darn Keto Kingdom.

Screen Shot 2017-06-25 at 3.18.21 PM

Better hurry up. That price of $9,997 is not going to last long.

While all of the foregoing is rather sobering if you stop to think about the potential misery—like that poor, duped person asking Dr. Bernstein how after two years with measurable, elevated ketones, he or she can’t lose weight—it gets worse. you now have many of these cheerleaders and promoters out there suggesting that ketones starve cancer and whatnot, harkening back to the days where I was simplistically fooled, too. Warburg. Sugar feeds cancer. Cancer can only survive on glucose. Etc. Turns out it’s far more complex than that, and there are even certain cancers, such as breast cancer, that love ketones, so tumors grow and metastasize faster: Assessing the Role of the Ketogenic Diet as a Metabolic Therapy in Cancer: Is it Evidence Based? (Chad Macias; Tim Sharpe)

And lately, I’m wondering when the first infant is going to die on the Butter and MCT Oil Diet. Will the Ketofans give themselves a pass, just as they do for the vegans who starve their infants to death?

Be smarter than that. Then spread the word. There are tens of thousands of victims out there and it’s a growing list. They need your helpful exposure of this KetoCon.

Visit My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

Or, just keep on telling yourselves The Story. And what a “story” it is indeed.


YES. This is a real and legitimate Jimmy Moore quote. Not a meme.



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Instant Pot Hearty Chicken, Vegetable, Pasta Soup
2017-06-27 15:03 UTC by Richard Nikoley



Last week I was a bit high on the fat for my liking so decided to make something in the other direction for the wife and I to eat over the week. I’ll give you the macronutrient breakdown at the end. Let’s get right to it.

First, to save even more time, I used both the Instant Pot and conventional stovetop.

Ingredients for the Instant Pot:

  • 4 lbs boneless, skinless chicken breasts, small to medium cubed
  • 1 enormous yellow onion, sliced thick
  • 1 TBS Real Salt
  • 1 TSP black pepper
  • 1 TSP packed, chopped fresh Basil
  • 5 stalks celery, thick sliced
  • 1 quart Kitchen Basics Unsalted Chicken Stock

Get it all in there, close ‘er up, use the soup setting (medium, 10 minutes default). When it finishes, turn it off, let it do natural release for 10 minutes more, then quick release it the rest of the way home.

Ingredients for the stove top in your biggest stock pot:

  • 5 carrots, medium sliced
  • 1 yellow squash, thin sliced
  • 1 zucchini squash, thin sliced
  • 1/2 pound sliced white mushrooms
  • 1/2 pound sliced crimini mushrooms
  • 1 red bell pepper, sliced
  • 1 16-ounce package Whole Wheat Pasta Spirals
  • 1 12-ounce package frozen green peas
  • 1 15-ounce can garbanzo beans
  • 1 quart unsalted chicken stock

As soon as the pressure cooker starts, cut up all the above, add everything but the pasta to your stock pot, and you’ll probably have to add water to get the liquid about an inch over everything. Bring it to a boil, then let simmer as the pressure cooker finishes up.

Once the pressure cooker is done, add the whole thing to the stock pot, bring back to a rapid boil, then add the pasta. Once back to a boil, back off to a simmer and let it go 12 minutes until the pasta is done.


It rendered 8 quarts of soup (I measured it out do I could bring you precision). That comes to about 16 servings of a pint (16-oz) each.

One serving has only 3 grams of fat, 34 grams of carbohydrate, and 32 grams of protein. only 305 calories and pretty damn filling.

Get cooking.

Quick Mushroom Risotto In The Instant Pot
2017-06-26 01:17 UTC by Richard Nikoley


Not my dish, but nice and pretty

I actually had no intention of writing a post about making mushroom risotto in the Instant Pot. But, you see, my wife, Beatrice, and I have been having a good time using the LoseIt app with our Fitbits integrated (big, detailed post about all of that in draft) and part of doing that is logging evetrything right after eating, which gives you high resolution into how you might want to craft each next step in the eating day.

So, whereas, I might othertwise have said, “let’s grill some burgers tonight,” by virtue of logging breakfast and a lite lunch, I could see we were light on protein and a bit heavy on fat. What to do?

Well, we  could have had salmon, but it’s kinda fatty at 4+ grams of fat per ounce. By contrast, lingcod has about a half of a gram.



So, broiled lingcod it was. Super easy to do. Season one side with S&P, melt a TBS of butter in a skillet and sauté for about 3 minutes on medium, then 3-4″ under the broiler (‘hi’ setting) for about 10 minutes.


14.5 ounces for me, which was 100g protein and 6g fat. What a ratio!

On the side was a mushroom risotto and a green leaf and scallion salad with my unbiquitous French Dijon Vinaigrette a la maison.

Ok, I’ve made risotto the hard way a number of times and thought I might see how it goes in the Instant Pot electric pressure cooker, for laughs, kinda. I didn’t really expect much. I went Googling and sure enough, there were recipes and procedures, but frankly? They were harder, more complex, and took more steps than just doing it “the hard way.” Hey dudes, did you forget the Instant in Pot?

So I just did my own deal with emphasis on simple, easy, and quick. We’re talking about 15 minutes with most of that being hands off.


  • 1 cup white rice (I used Jasmine that I has on hand)
  • 2 cups Kitchen Basics Unsalted Chicken Stock (I’ll use 2 1/4 cups next time)
  • 4 crimini mushrooms rough chopped, not sliced (use whatever shrrom you like, a combo, and more if you like)
  • 3 medium cloves of garlic, crushed (I’ve found the spiked end of a meat tenderizer perfect for this, bang it on both sides)
  • 1/2 shallot, diced finely (about 3 TBS worth)
  • 1/4 cup scallions
  • 2 ounces finely grated fresh parmesan
  • 2 TBS butter

The Process:

Turn on the Sauté Function, melt the butter, add the shroom and stir until nicely aromatic. About 3 minutes. Remove them into a bowl, leaving as much butter as you can. Sauté the shallot and garlic. A minute or so. Add the rice and stir until coated, being sure not to let it stick. About a minute or so more. Add the shrooms back in and stir to combine. Add a bit of the stock to deglaze the pot, then the rest. Stir, set the lid, and cook on manual: high pressure, 5 minutes. It will seal in no time at all. When time is up, do the quick release. If there’s any unabsorbed liquid (I had none), then turn off, put back on sauté, and let it reduce a bit.

Finish it by adding in the scalions and parmesan. Mix it all up, season as desired. Serve.


It’s enough for about 3-4 servings, depending on how you divide it. I had a cup, Bea had half a cup, and this was the full leftovers which I had this afternoon, reheated in the nuker, so slightly dryer than original.

Next round, I tend to do maybe a couple more mushroom, just an ounce of the parmesan, and another 1/4 cup od stock so as to have ir a bit creamyer. But a good first round and it was surprisingly delicious. I prefer musroom resotto to be just enough shrooms, not too much.

Feel free to drop comments if you try this and make any improvements to it. Remember, quick and easy is the key, otherwise just make it the traditional hard way.


Related Posts


The USS Fitzgerald Incident — A Yokosuka Surface Officer’s Take
2017-06-25 17:24 UTC by Richard Nikoley


I was asked for my take on the USS FITZGERALD (DDG-62) collision at sea incident, so here’s what I posted to Facebook yesterday, having read this New York Post article. With edits and enhancements:

No fucking excuse.


There is no mystery here.

The Underway Officer of the Deck Fucked UP so bad it’s difficult to imagine. I’ve been OOD in and out of Yokosuka—USS REEVES (CG-24); about the same displacement—a hundred times; during all times of day, night, adverse weather, and wee hours. In fact, coming into Yokosuka, 4 am in that part of the entry lanes is quite common, so we’d be tied up by the morning’s work day and shipyard workers could get busy.

The Captain fucked up by having someone so incompetent as OOD. They both need to go down hard, full force; because there is no excuse. None. That’s the Navy tradition that has always served the surface fleet well. Ultimate accountability, no passes ever. Your career is over.  …And all this bullshit in the NYP article about ship-to-ship comms is utter nonsense. Almost never happens and even if you try, you almost never get a response. With commercial vessels, you instead always assume it’s on auto-pilot, there’s one dude—if anyone at all—on the bridge, he’s drunk, and probably asleep.

This shit is easy to avoid, even in very heavy choke-point shipping traffic in and out. Surface radar easily has a 30k ton container ship painted 20-30 miles out, and you can see them with your own eyeballs 10-12 miles out. Once you do a minute of scope head plotting with the grease pencil, you can see how close you’ll come to each other if both vessels maintain course and speed. If inside of 10,000 yards (5 nautical miles), all it takes is a 2-5 degree course change, early, to port or starboard, to keep him outside of that envelope.

And, every set of Standing Orders on US Navy ships typically demands that if for some reason it’s unavoidable to keep another vessel outside of 10k yards, you are to notify the Captain immediately.

It’s a complete fuck up, and now eight people are dead.

…Someone also asked for my take on the sailors being sealed in a flooding compartment:

The NYP article I read says they still haven’t determined much about that, whether it was an order from whoever was commanding the conflagration or an on-scene call by whomever. If on-scene, it could have been a case of either not knowing it would seal people in, or knowing that and making a tough call because of the hatch location. Depending on which deck, where it was located, and how much would / could flood if the opportunity to seal it was missed, there are certainly legitimate scenarios where you just gotta do what you gotta do.

Everyone on board should understand and accept this, even if hindsight sheds light on possible alternative actions. Time for deep analysis is not a luxury. If this is not understood and accepted, don’t sign up for the Navy.

Additional thoughts:

There are but three scenarios I can imagine where the Captain and OOD may not be culpable for being collided upon by another vessel:

  1. Tied up to a pier
  2. Moored at anchor
  3. Adrift at sea

Tokyo, Hong Kong, and Singapore are three of the busiest ports in the world and I’ve been OOD coming in and going out numerous times in all of them, in all weather and night time conditions. It can get very complex, sometimes tracking several dozen other vessels at a time. You have to be fully vigilant, fully aware, and you have to think way ahead. You never let yourself get into a situation where solving one problem creates two others.

Do small course and/or speed adjustments early in order to open up the closest point of approach (CPA) to as many vessels as possible, lightening your management load. Or, just turn a 360-donut or two and let the Great Convergence happen an additional mile or two in front of you than it would have been before (too close for comfort). “Helmsman, right fifteen degrees rudder.”

An order to the helm in five simple words.

There’s almost an unlimited number of alternative options for ameliorating a complex scenario and a fuck-load of them are going to be good options. It’s essentially so damn easy, provided you know and understand what you’re doing and have a very keen sense of relative motion in two-dimensional space, amongst many targets, all at variable vectors.

In the situation at hand, with Fitzgerald being hit broadside to starboard, the Rules of the Road are simple and clear as all fuck, so much so that it would be inexcusable for even a Junior OOD in training on his first watch to fuck it up.

CROSSING SITUATION (From Rules 15 and 17)

When two power-driven vessels are crossing so as to involve the risk of collision, the vessel which has the other on her own starboard side shall keep out of the way and avoid crossing ahead of the other vessel.


Every vessel in sight of another and required to give way to another vessel shall, so far as posssible, take early and substantial action to give way. [Note: SUBSTANTIAL ACTION. Unlike small course changes very early in the scenario I mentioned above, this calls for a big move, like a 90-degree course change, so as to signal to the give-way that you are taking action.]


When one of two vessels is required to give way, the other vessel (the stand-on vessel) shall maintain its course and speed.

How simple and basic is that?

No excuses. No passes. No quarter. Court martial. Leavenworth time. Maintain the integrity and professionalism of the US Navy at sea.


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Weekly Top Posts: 2017-06-25
2017-06-25 04:00 UTC

  1. Chicken Crust Margherita Pizza — Ketogenic or Not?
  2. Introducing “Richard Nikoley’s Ketotard Chronicles”
  3. Me Doing Aerobatics In The Bellanca Decathlon 8KCAB
  4. Flashback: Dr: Michael Eades on Low-Card and Calories (hint: they count)
  5. Simple and Easy Classic French Dijon Vinaigrette

Low Calorie Grilled Chicken Piccata
2017-06-22 05:23 UTC by Richard Nikoley


A favorite of many is a piccata dish, both the chicken and veal versions. The problem is, they are loaded with calories and many of those calories are hidden fat calories.

Generally, one dredges the chicken in flour, sauteés it in plenty of olive oil, then it’s transferred to the piccata sauce, which consists of a number of tablespoons of butter and a number of tablespoons of olive oil plus the chicken stock, such that all the cooking fat and then added fat in the sauce creates a serious calorie bomb that can double the net calories of a serving.

There’s a better way, without compromising that wonderful sour and salty flavor. And, for the grain- or gluten-free folks, it’s your ticket too, because there’s no dredging in flour (which really, principally serves to thicken the piccata sauce).

First, you’ll need chicken, and I’ve filleted mine and did a little pounding with the mallet so they’re about even thickness.


About 2 lbs here

Then, I grilled them. This, you can do ahead of time and just keep them warm while you finish off the sauce. And, perhaps make a side dish. I chose roasted asparagus.


Preheat oven to 400. Lightly drizzle a bit of olive oil, season with S&P, toss it, spread on a cookie sheet, and once the oven is a go, roast for 20 minutes (longer for the thick asparagus, but i never get those).

To make the sauce for a couple of pounds of grilled chicken breast, crush 2-3 cloves of garlic, and I like about the same amount of finely chopped onion. Sauteeé that in a tsp of olive oil for a couple of minutes. Then, add a quart of Kitchen Basics UnSalted Chicken Stock and reduce by about half. Save about a half cup of the stock and stir in a heaping teaspoon of Bob’s Red Mill Potato Starch. Make sure it’s stirred into a nice colloidal-suspension slurry and dump it into your simmering, reduced stock quickly, and stir, to avoid any gelatinous lumps. It should thicken right up (works the same way as cornstarch). Per serving the carbs are negligible, about 2 grams.

Add your grilled chicken and the juice from resting, then add the juice from half of a large lemon, or a whole small one. Next, your capers, with brine. About two heaping tablespoons should do it.


Bring it back to a simmer, put it on your smallest burner on low and cover while you finish the rest of your preparations in terms of the side dish and plating.

Because I’m in a rather intensive calorically controlled, logging and tracking thing right now, I weighed mine, without the sauce, and plated 13.5 ounces for me.


Bea’s plate, at a modest 9 ounces—that she finished off save for a few bits to the doggies—is perhaps a more elegant and attractive serving.


Alright, just as in my last dish, the Chicken Crust Margherita Pizza, it’s all about the protein, baby.

looks like this, for my portions.


Did I say PROTEIN?

I only log the principle stuff, so the per-serving bit of garlic, onion, lemon juice and capers are negligible. The teaspoon of olive oil is an estimate, counting my portion of the tsp used to sauteé the garlic, plus the drizzle on the asparagus, even though the logged item already incorporates it. I’d rather overestimate than underestimate, so it may actually have a few grams less fat.


Chicken Crust Margherita Pizza — Ketogenic or Not?
2017-06-20 05:51 UTC by Richard Nikoley


If you haven’t yet heard of the so-called Ketogenic Chicken Pizza Crust, you’ve been asleep. It’s all the rage.

Is it good? Yes, and far better than any of the other alternatives I’ve tried. I’ll get to that.

But let’s digress for a minute. Is it “Ketogenic?” Fuck that. You know, this shit used to be a lot more rational. The alternatives—like cauliflower crust or meatza—were always touted as what they actually were: low-carb, grain-free versions of a popular comfort food. Now, that’s not good enough. Now, stuff has to be “ketogenic,” as though that means something. It doesn’t.

This does mean something, though: ketotardedness. Why? Because, very simply, for ‘tards: any food is ketogenic if you eat only that food, and little enough of it, and any food is fattening if you eat only that food and overeat enough of it.

While all successful fat-loss diets are necessarily highish-fat diets because you add your body fat consumption to your dietary fat consumption for total fat consumption, so too are all successful fat-loss diets ketogenic, since ketones are a byproduct of fat metabolism, both dietary and body fat. Macros are fucking irrelevant, except to the extent that you prefer one over another and that you are more likely to maintain a 600+ kcal deficit for the duration. It’s all that fucking matters and the rest is ketoshyster bullshit for their ketotarded marks.

There is no magic that makes any food ketogenic or fattening. How about I give you a recipe for a ketogenic cheesecake? Easy. It’s one whole cake and it comes out to 1,500 calories, You eat one whole cheesecake per day, but that’s all you eat, and all you need to do is be active enough to burn 2,100 calories or more each day.

Bingo! Ketogenic Cheesecake. …Martin Berkhan would be so pleased.

Visit My New Facebook Group: “Richard Nikoley’s Ketotard Chronicles

The ingredients are simple and limited.


2-10oz cans water packed chicken, two eggs, 2oz grated parmesan, 1-28oz can whole peeled tomatoes, 4 cloves garlic, 8 fresh basil leaves, 6oz fresh mozzarella

For the sauce, it’s enough for two, perhaps three, pizzas, so make it all up, sauce your pie, save the rest for the next time, which probably won’t be far off.

Take the big can of whole, peeled tomatoes and pulse in the blender a few times. Just pulse. Crush 4 large cloves of garlic and sauteé with about a tsp olive oil for a couple of minutes, until you feel the aroma.


See? Little oil.

Then, add your pulsed sauce, the chopped basil leaves, and also: 1/2 tsp sugar, 1/4 tsp salt, and a pinch of black pepper. Simmer it, stirring occasionally, for about 45 minutes in order to reduce it to between 1 1/2 and 2 cups. The best way to tell it’s done is when the bubbles look like mud bubbles instead of water bubbles. Transfer it to a holding dish to cool.


The crust is the tricky part and what you like is up to you. There are a number of chicken crust recipes, so Google and check them out. Most involve pre-cooking the crust quite a bit. Others call for first desiccating the chicken itself for a few minutes in the oven, then mixing it, then cooking it for about 20, then topping and cooking the pizza. For the first time out, I tried something I hadn’t seen in the other versions: a pizza stone.

First, drain the chicken well. Then mix in the two eggs and 2 ounces of grated fresh parmesan.


At about the time you start cooking the sauce, put your oven to max (500-550) with the stone in the bottom third of the oven.

By the time your sauce is done and set in a holding dish and your “dough” is well mixed and mashed, your pizza stone will be hot as shit. You want to work rather quickly. Take out the stone, close the oven door, lower the oven to 500, and spread the “dough” on the stone, about 1/4″ thick.

Place it in the oven for about 6 minutes to pre-cook a bit. My hypothesis here is that because of the high and extreme heat and heat retention of the stone, it will serve to dry out the “dough” a lot faster than the methods with a lengthy pre-cook. You’ll get to decide for yourself.

Take it back out, close the door, sauce the pie, and arrange mozzarella. I think I was a bit heavy on the cheese.

Cook about 13-15 minutes, until the cheese bubbles and the tops of the bubbles brown. Remove it from the oven and try to get it off the stone soon. I found the crust slightly fragile, so I cut it into four pieces and plated it immediately.

Et voilà.


And now we come to my favorite part. Dismissing all the rot about keto and carbs, the point of the pizza is PROTEIN! Yea! Fuckin’ PROTEIN, baby. And because it’s lean chicken, the fat is pretty reasonable. Over 50% of the calories are from protein.

Just look. I created a recipe in LoseIt!


Dudes and dudesses: now here is a ketogenic pizza if you eat just one whole one per day and nothing else. And you know what? If you eat it half at a time, six hours apart, with its 152 grams of highly satiating protein, you just might have an easy time of it.


Weekly Top Posts: 2017-06-18
2017-06-18 04:00 UTC

  1. Introducing “Richard Nikoley’s Ketotard Chronicles”
  2. Me Doing Aerobatics In The Bellanca Decathlon 8KCAB
  3. Simple and Easy Classic French Dijon Vinaigrette
  4. Combining Foods To Control Glycemic Response
  5. I’ve Been Away Meditating For A While

Introducing “Richard Nikoley’s Ketotard Chronicles”
2017-06-15 05:48 UTC by Richard Nikoley


Paula Deen Doing Nutritional Ketosis

OK, here we go and here we roll. You know, I got wise to the utter bullshit the very minute I saw the video of Jimmy Moore giving a speech down in Australia years ago, 2011 or 12, I think, where he likened protein to “chocolate cake.” I said so but then paid not too much attention because I couldn’t fathom that he’d promote “Nutritional Ketosis” aka the child and adolescent ketogenic diet for epileptics (an extreme clinical intervention) to such an extent that people would fall for it worldwide.

But that is precisely what has happened and because of that, more and more self-and-market promoters are jumping on the bandwagon to cash in.

I am a contravening voice and I have a particular, finely honed style in which I engage in that, explicitly designed to piss off and rub in the wrong way, as many people as possible. I aim to be as disruptive as all fuck. I will create a clusterfuck of a ruckus.

…This new Facebook group—Richard Nikoley’s Ketotard Chronicles—exists primarily to make critical distinctions between valid and helpful low-carb and ketogenic dietary regimes and those fucktarded variants promoted by shysters for money that harm people’s health in various ways, including making them fatter than ever.

This is a group effort where everybody gets to participate.

This will be science-based, of course, but the delivery will be one of disdain, mocking, and ridicule. If that sort of style is not for you, then it’s not, but the delivery style won’t change.

The medicine is needed, so please help spread the word.

The group is public, anyone can join, anyone can post to the group are are encouraged to do so. I can’t see everything but with crowdsourcing, I can see a lot more. The most laf-worthy Ketotarded shit gets promoted even more, by my, including here, on Free The Animal.

So, join the group, go forth and find Ketotarded shit, and participate.


Me Doing Aerobatics In The Bellanca Decathlon 8KCAB
2017-06-13 20:36 UTC by Richard Nikoley

The Roll

My flight log goes all the way back to 1984, when I took a few hours of initial instruction in a Cessna 150 east of San Diego while at SWOS on the Amphib Base, Coronado. Other than during a few flights with pilot friends in the interim, I didn’t get back at the controls in a training context for 21 years, in 2005. I wrote about that here and then here when I soloed at 16 hours of instruction.

But I hate all the loops, regulations, and procedures so once I had soloed a few times, then did a check ride with the chief instructor and got signed off to go fly around outside the pattern rather than be restricted to takeoff and landing practice, I soon kinda lost interest because I could already do what I wanted to do—go fly around for an hour or two. A few years later, 2010, I did have designs for a while in just getting a Sport Pilot license, which I already had the hours for. All I would need is the written exam and FAA check ride. It allows you to fly with one passenger, daylight only, and max aircraft weight of 1,300 lbs. Didn’t finish that, either.

But now that life is changing in so many ways, with postings to come over the course of time on all of it, I suddenly became motivated all over again. Most of my training and all solo fight has been in the Bellanca Citabria, a “tail dragger” which requires a bit more skill to fly, especially takeoff. The other day, I donned a parachute pack and jumped into the controls of the Bellanca Decathlon, a fully aerobatic version of the Citabria with a fuel and oil system for sustained inverted flight, and stressed to +6g — -5g. You can pretty much do any typical aerobatic maneuvers in it.


And so, Jim Grant and I headed out. I was at the control from takeoff to landing, except for when he demonstrated an aileron roll and a loop. I’d done dozens of spins and recovery in the Citabria, so no need for that.

So, in the short video, you’ve got the takeoff, then a loop, then the aileron roll which was a bit sloppy from the inverted to level flight. I should have had the stick forward a bit more. The second one was better, but Jim didn’t have the video going. Finally, two spins. The first one is at regular speed and the second, I edited it to slow motion.

I’d have liked to have my landing videoed but in good sense, Jim says, “Nope, been too long, too close to the ground and I have to have my hands free.” Good call, Jim.


Can’t say enough about Jim Grant. He’s been my certified flight instructor since day one in 2005. Over 6,000 hours of instruction, no mishaps. Total pro. If you’re in the Bay Area and are looking for fun, I’d have no other instructor to recommend to you.

You can get in contact with Jim through Aerodynamic Aviation at the Reid Hillview Airport (RHV) in San Jose.


Weekly Top Posts: 2017-06-11
2017-06-11 04:00 UTC

  1. Simple and Easy Classic French Dijon Vinaigrette
  2. I’ve Been Away Meditating For A While
  3. Combining Foods To Control Glycemic Response
  4. Arthur De Vany on Facebook; 1985 Paleo
  5. Flashback: Dr: Michael Eades on Low-Card and Calories (hint: they count)

Simple and Easy Classic French Dijon Vinaigrette
2017-06-08 21:28 UTC by Richard Nikoley

This is something everyone can find helpful and useful on a daily basis. So let’s not belabor the point.




Weekly Top Posts: 2017-06-04
2017-06-04 04:00 UTC

  1. I’ve Been Away Meditating For A While
  2. The Gourmet Chili Steak Burger
  3. Combining Foods To Control Glycemic Response
  4. Flashback: Dr: Michael Eades on Low-Card and Calories (hint: they count)
  5. How To Make Your Own Simple and Delicious Steak Sauce At Home

The Gourmet Chili Steak Burger
2017-06-01 21:49 UTC by Richard Nikoley


I know many are bugging me here and there to blog about the specifics I’ve gleaned over the last six weeks or so using the LoseIt! app, combined with my FitBit. Thing is, I learned so much in practice that I’ve been doing a lot of study and reading so I can explain it with the theory. The fact is that everyone focusses so much on Carbs vs. Fats, it drowns out—what I consider the most important factor—protein. But I’ve found lots of stuff. I trust it to be worthwhile. Patience.

Yesterday was an insanely high protein day at 251 grams and a scant seven grams of carbohydrate. However, notice the bar graphs. The day prior was 177 grams of carbohydrate. And this morning, after a 15-hour overnight and morning fast (from the last calorie to the first calorie—a fast is fucking ZERO CALORIES or it’s not a fast) my breakfast meal alone was 118 grams of carbohydrate. My average daily protein intake is around 200 grams.


In the meantime, I have been cooking my ass off. This meal last night was so good that I’m shoving it to the head of the line.

If you haven’t watched my short instructional video on how to make a sauce reduction that I put up yesterday, it’s rather prerequisite. In this case, rather than reduce to a thick, syrupy sauce, we’re reducing by 3/4. The other thing we’re doing is not straining out the medium-fine chopped onion because this is a Texas-style chili sauce.


Think about a bowl of Texas chili, beans or no beans, and just the soupy part of it with only the chunks of onion. So, we reduce it by only 3/4. In this case, for a single portion big steak burger, it’s 2 cups of Kitchen Basics Unsalted Beef Stock reduced to 1/2 cup, then add the chili powder—about 1 TBS in this case—which thickens the reduction somewhat. For a spicier hot variation, you can sprinkle cayenne pepper to taste. Feel free to finish this even before you cook the steak burger. My favorite way to keep it is to cover the sauce pan and set it next to, not over, a burner set to low—then you fire it on high for a minute before pouring over your grilled masterpiece.

Now we need a big-ass fucking steak burger, no skimping.


That’s 85/15 grass fed ground chuck, and a whole friggin’ pound of it. No sniveling; but if it eases your mind, cooking it medium rare rendered it down to a meager 11 1/2 ounces of hot-grilled and charred deliciousness.

After a few minutes of rest coming off the grill, we’re ready to plate.


You’re absolutely going to want to garnish with some shredded cheddar and chopped green onions. OK, I suppose fresh yellow onion will do in a pinch and afford some of that nice crunchiness. Or do both.

The sauce is the crazy good part of it. Yes, it does have the chili flavor there from a bowl of the stuff. But, in no bowl of chili are you going to find the depth of flavor that comes from 3/4 reduced beef stock as the base.

Don’t fuck up cooking your steak burger. Medium rare, please.


Now, y’all git out there and geet ‘er done!


How To Make Your Own Simple and Delicious Steak Sauce At Home
2017-05-31 18:51 UTC by Richard Nikoley


Those who’ve been around for forevers, especially when I food blogged a lot, know I like to make stock reductions. I principally do beef or chicken stock but have done a few others, and various sauces.

Over those years, I often wrote out the process in many posts but decided to make a short instructional video for my massive Memorial Day grilled T-Bone (1.3 pounds wet).

This will greatly up your cooking game and once you have the fundamentals and process down, you can make all sorts of variations from the classic shallot/mushroom/red wine deal. This one uses leftover red onion, green bell pepper, and a jalapeño. Tonight, I’m probably going to make a red chili sauce reduction to go over a huge grilled burger patty. So here you go.

This is really a very simple and easy process to derive a great benefit from your cooking efforts. Turn a mundane piece of meat or poultry into something worthy of a fine restaurant. Dazzle friends and family.

And, even if you don’t cook or don’t do complex, you can share this with the folks in your life who do put food in front of you…gentle suggestion, of course.

And for you backyard grill masters out there, who wants to be the recognized King of the Neighborhood? All the guys source good meat. All the guys have various decent grilling and smoking techniques. Some even make their own BBQ sauce. But do they reduce a couple gallons of beef stock into a pint, plus your secret spice mix?


I’ve Been Away Meditating For A While
2017-05-28 21:21 UTC by Richard Nikoley

Here’s my short 1-minute tutorial.



Weekly Top Posts: 2017-05-28
2017-05-28 04:00 UTC

  1. Flashback: Dr: Michael Eades on Low-Card and Calories (hint: they count)
  2. Combining Foods To Control Glycemic Response
  3. Lola Pulido’s Life Story as Told by Alex Tizon in The Atlantic June Cover Story is Complicated — A Brief Insider’s Perspective
  4. Earth Day

Sunday Church For Animals: Truth vs. Honesty
2017-05-21 19:48 UTC by Richard Nikoley


27 years ago, some dude taught me the proper distinction between truths, lies, honesty, and dishonesty.

It has been at the foundation of everything I’ve ever done since.

Our social system is based on gotcha lies and praised truths. Nobody is truly honest, the greatest aspiration for a human. The contextless truths and lies stack up until it’s just profound dishonesty.

Truths and lies are static pictures, usually with a cherry-picked context. Honesty and dishonesty mean you have to integrate everything known or reasonably knowable and craft the metaphor or narrative from there, editing as you go along. Intransigent people in the face of new facts are dishonest people. Whether they tell various truths and lies, disproportionately ether way, or not.

Moreover and quite perniciously, all of the society has been dishonestly manipulated for several thousands of years by those who are fully integrated liars—the dishonest on purpose. In other words, same integrated process as honesty, but in reverse. So they are cheaters, in a sense, using the exact same process one uses, to be honest, but to spin complex narrative and clever context to exact unearned livings by being more meticulous in dishonesty than us failing humans are in our struggles, to be honest.

This is fundamentally why I had short interludes with all—without a single exception—Randian Objectivists, libertarians, and even anarchists (the most honest). Everyone wants to bat truths and lies back and forth. Nobody wants to identify who’s honest and who’s dishonest.

A good way to wrap your mind around the distinction so that you can go on from here is to consider a murder trial.

That it’s a killing is a matter of truth or lie. It’s either a killing or it’s not; that’s just a static fact.

But, if it’s the truth is that it’s a killing, is it murder? This is where fully integrated honesty comes in.

Don’t be fucking stupid. Always see through and to the root of every fucking thing, without an exception ever.

(My eternal gratitude to Wallace Ward aka Frank R. Wallace, and to my longtime forever friend, Kelvin Parker).


Weekly Top Posts: 2017-05-21
2017-05-21 04:00 UTC

  1. Flashback: Dr: Michael Eades on Low-Card and Calories (hint: they count)
  4. Lola Pulido’s Life Story as Told by Alex Tizon in The Atlantic June Cover Story is Complicated — A Brief Insider’s Perspective
  5. Combining Foods To Control Glycemic Response

Lola Pulido’s Life Story as Told by Alex Tizon in The Atlantic June Cover Story is Complicated — A Brief Insider’s Perspective
2017-05-18 18:39 UTC by Richard Nikoley


One 1982 September evening on the 4th floor of the co-ed Finley Hall Dormitory at Oregon State University, Leticia (“Ling”) Tizon stopped by our room because we were collecting money for some group outing.

Others were coming and going, but Ling stuck around, propped against the door frame for a good long while, engaging me in conversation. It was the beginning of a friendship that, while in hiatus for 25 years, was renewed via Facebook about 8 years ago.

She calls me “my old friend.”

It wasn’t long before I made a visit to her family’s home on the grounds of the Fairview Hospital in Salem, OR where Ling’s mom worked as a physician and had done so for nearly two decades. This was 1982, my first contact with the Tizon family. Her mother was surprisingly cordial to me from the beginning; talkative, smiling, engaging, nice. That never changed—she was simply always very kind and nice to me, smiling. Did I mention smiling? In the cover photo at the top, that’s Ling in the red dress, smiling.

She get’s it from mom.

While I didn’t keep in touch, per se, I did call Ling’s mom from France one evening in 1991. She was overjoyed to hear from me and caught me up on the family. It was the last time I spoke with her.

This was my first familial experience with a completely different culture. My dad’s side of the family are direct immigrants too—from Germany, 1952 when he was 14—but this was literally the other side of the world and even in 1982, this young man from Reno, NV, hadn’t had much exposure to “foreign” cultures. I was fascinated and charmed.


The view Ling saw inside my dorm room. I’d designed and constructed a raised living room at window sill height that covered 2/3 of the room. We slept on mattresses on the floor, under the deck.

Several months earlier, I had done my Midshipman Cruise. It’s where in the summer of your junior-senior year in Navy ROTC, it’s off somewhere, half way across the world to experience a Navy ship for a month. My experience was in the Western Pacific and included port stops in Japan and Korea. I became intrigued with all things Asian and derivative, like Micronesian and Polynesian, etc.

At my first visit chez Tizon, Alex and Ling’s mom, Leticia, engaged me toward overviewing my background, what I was aiming for…all the normal things. For some strange reason, one explicit memory I have along with the visual—as she sat across the dining room table and to my right—was whether I’d ever had coconut ice cream.

I suppose I remember it because I’d never heard of such a thing. But the memory has been reinforced over more recent years since coconut is something us bloggers of things close to a Paleo diet consider somewhat magical and special. So, mention of coconut in any context often calls up that memory and I like that.

Over the next two years, I visited many times; usually with Ling, but at least a couple of times on my own. I liked the family, there’s no other explanation.

I never saw anything even remotely close to the abuse of Lola described in Alex’s posthumous cover story in The Atlantic, June: My Family’s Slave — She lived with us for 56 years. She raised me and my siblings without pay. I was 11, a typical American kid, before I realized who she was.


A quick candid shot in the dorm room at Finley Hall, fall of 1982, where I caught Ling not smiling.

But, when you read that truly epic story closely, it really begins in about 1943 in Tarlac province, Philippines, when Lola is 18, and it sets the entire stage for all of what is to become—with Alex’s and Ling’s grandfather, an army officer, enticing Lola to be the guardian of his 12-year-old daughter. The grandmother had died in childbirth. Lieutenant Tom was a single dad in 1943 in the Philippines. How tough could that be?

…Earlier today, I interviewed my old friend Ling by phone and my last question to her was: is there really a villain? She paused and named her grandfather, who killed himself in 1951, 12 years before she was born. Go to the source. But, if you go to the source, it’s the source of everything that comes later, good and bad. Perhaps he didn’t foresee that in about seven year’s time, he’d put an end to his own life.

By the time he exercised his own final option, the parents had been together for a year, and they began making kids. Ling was the 4th of five, and her birth in 1963 corresponds with the family’s immigration to America within months. In one perspective of context, Lola had already been integral to the family and everything for 21 years before they had set foot in America at LAX.

What I saw was that Lola was integral, the center of everything. The first time I went, there was home cooked Filipino food. And the second. And the third. And forth, fifth, sixth, and… There was always good food, none of the kids were fat. #winning. And Lola died perfectly lean, not being overweight a day in her life of 86 years. She cooked for herself and others. I never saw her eat anything but what she’d cooked herself.


“Slave” and “Master.” My last visit chez Tizon, October 1984, shortly before leaving to live and work in Japan for five years, and where I would visit the Philippines over 30 times in that span. My Ray-Bans were the party prop.

What I observed from the perspectives of Alex, Ling, and Ling’s younger sister Inday, is respect for all. For Lola, for mom, and even for the dad that had deserted them—visitation both ways was not uncommon. It was all pretty damn chill in 1982, 83, and 84. Ling expressed pride to me early on that her dad had a law degree and that her mom was a practicing physician. It was obvious in the household that her mother was the provider and had been for some long time, by then.

I was impressed and had an interest in her as a doctor and used to chat her up about it, and she’d explain various ways and means she would use to diagnose some condition.

Lola had a daily source of pride in cooking food for others. It was obvious to this insider-outsider that Lola loved doing it and the proof was in the clean dishes and plates unless she’d gone overboard and there were leftovers.

I doubt there was very much food waste in the household.

Lumpia, chicken adobo, pancit, and various other things. At the time, my own palate was just getting used to this “strange” fare, so those first three were my typical favorites of the offerings. One day, Lola was going to make a batch of pancit and I asked if I could watch and she lit up. She took me meticulously through every step of the process as I stood beside her at the stovetop. Of course, I didn’t write it down but I believe I remember that chicken stock was absolutely essential to the dish. (A few years back, Ling told me that MSG was her magic sauce.)


Yes, I make pancit sometimes. Thanks, Lola.

Alex’s cover story in The Atlantic describes how his mom could be jealous of Lola and her closeness to the kids. This was perhaps the chief thing Ling wanted to get across to me in my interview. Ling told me they often defended Lola against their parents. She witnessed the verbal abuse at times. “Why are you yelling at Lola?” she demanded to know, and understand.

I could see that, a bit, even at this much later time where all was chill, the kids were almost all successfully crafting their own lives, but Lola was the ever-present center of everything. But she was not the center in Leticia’s eyes.

“Lola was the caregiver, mom was the provider.”Ling Tizon Quillen

There’s what some call a viscous circle but I’m partial to calling it a positive feedback loop, where each input adds energy to the cycle and so minimally, it’s self-sustaining but can also go off the rails and blowup.

Emotional blowups tend to reset the cycle, so they can be healthy. But the cycle restarts.

I never knew the dad, only briefly met him once or twice. I think once was when he came down to Salem when I was there. The memory is blurry, but I think he did look me square in the eye and asked if I liked his daughter.


The author with mom, the “Slave” holder. Fall, 1984.

I knew Ivan—Leticia’s 2nd husband—more. While he wasn’t around a lot, it was obvious to me that he was the quintessential fish out of water in the household. Nobody understood the connection their mom had to him. I saw no effort on his part to learn anything or get along with a culture where he might have learned a lot.

What was mom thinking?

The only somewhat cool memory I have of him is the 1984 Sarajevo Winter Olympics, where I was there for a day and he was watching it as though a kid in a candy store, boisterously and vicariously emoting about everything regional.

That can be forgiven and even encouraged for a day or so. I get no sense whatsoever that he was anything but a parasite on the family, generally. At the same time, Leticia had been tossed aside with five children to raise with only Lola’s help and with only one of them prepared to do it on his own. Art, the senior sibling, had already set off by the time she hooked up with Ivan. It’s certainly a curiosity.

You can’t get there from here. I have long used this expression to critique various forms of 20/20 hindsight that seek to apply current standards of morality, law, and cultural practice to the past. In this case, we’re talking about applying 2017 standards in America to a Filipino single dad in 1943 Philippines and to his only child, Alex and Ling’s mom.

It’s undeniable that Lola suffered abuses. Slavery is a gross stretch.


Alex and Richard mess with his sisters, Ling and Inday. Fall, 1983.

Lola entered into this bargain at the age of 18. She could have opted for a convent, and instead of serving strangers and the house of God, she got to be the prime caregiver in her own family, The House of Tizon, for the rest of her life.

Being a nun instead would have been a gross underachievement, wouldn’t you say?

I asked Ling what her and the family’s general take on Alex’s article was—the final version after four drafts with The Atlantic editor. It was clear to me that the kids had zero standing or understanding in the early days. As they grew up, they knew Lola had choices and options because they presented them to her, encouraged her, but she always refused.

After the kids had gone, but before Leticia passed away in 1999, Lola got a job. She worked for twelve years in the Norpac Cannery in Salem, OR. It entitled her to social security and medicare. When Ling revealed that to me, I sighed. Too much of an omission, Alex, dude.

Ling tells me that she took great pride in a rather meager job. For once, she got to feel like she wasn’t only a servant, but a bargainer. Rather than exchange her toils for the love and adoration of the children she’d raised— but who’d had to go on to take up their own lives—she got to trade for dollars, dollars she could do with as she wished.

I understood why Alex chose the word slave, even though he clearly understood it was not technically the case. Even most people understand this when they say they’ve been “slaving away,” and various other forms. It’s slavery as a metaphor.

The problem with skirting the distinctive line between the literal and metaphorical is that when not a clear tongue-in-cheek, it serves to dilute the actual horror of real slavery. We see the same thing in other areas, where virtually all sex without forms of consent in triplicate, is rape. I don’t wish to push political buttons, but you get the idea.

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Ling and her dad who had left the family when she was 11. In his last days.

Don’t diminish what people who were bought and sold as capital machinery with the intention of turning a profit on their production were subject to.

Chattel slavery was an economic system for thousands of years around the world until it was superseded by machinery and skilled labor. But the business principles are the same. You buy a machine (human slave), account for the capital outlay or debt service, repair, maintenance, upkeep (food, shelter, medical bills), the cost of a skilled operator (middle massa management), and then calculate what it can produce, what you can sell the product for, and does it turn a financial profit?

This was simply not Lola’s experience. It was not about business. It was about scratching and eeeking out and survival and taking a risk few ever dare—leaving it all for a better opportunity, just like my grandparents did boarding the SS General Hershey with six children, Bremerhaven –> New York, 1952.

Like I’ve said already, I never saw anything like that characterization. What I only saw from 1982 – 1984 when Lola was 40 years in, was a highly honored cornerstone.

Alex used “slave,” I think, for journalistic effect, precisely because people draw zero distinction. There is no nuance or context whatsoever, and what he showed is, there is.

Had he wrote something like “perpetual dependent” it would not have had the punch, even though it’s more accurate. Lola was a dependent her whole life, just a notch above the kids she raised. The wrong against her was that the dependency was encouraged rather than discouraged by the parents struggling to balance what would have been unbalanceable without her.

Everyone gets to judge however they wish, of course, but at least this is an offering by Alex that I believe is journalism of the highest form. It’s an epic story and thereby, people might get some insight into how complex life can be.

Imagine if children of actual slaveholders in America’s south—the early 1800s—wrote of how they were torn between the parents who bore and provided for them and the slaves who raised and cared for them.


Find The Lola

That picture above is the result of three choices.

  1. Mr. Tizon deciding to toss caution to the wind in 1964 and come to America with nothing but a wife, four children (soon to be five) and a committed family helper.
  2. Mrs. Tizon determined to be a physician in America and it would take more than 10 years more to do so.
  3. Lola Pulido, who while reluctant and scared as possible, decided to step on the flight, Manila –> Los Angeles.

Take one single element out, you don’t get a picture of Ling and Rodney’s wedding in 2008. surrounded by a Tizon hive.

You don’t get to that without a million choices along your chosen path, most of them for the better in the understanding at the time.

Update 5/22/17: In People Magazine, Sisters of Late Writer Raised by Family’s Secret Slave Feel ‘Angry and Guilty’ About Their Past: ‘We Felt Powerless’



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