The Paleo Fallback Diet

I was thinking: If I could go back, and start all over with regards to nutrition, what would I do (with what I have learned)? I think I would do (what I would call) a "Paleo Fallback Diet", basically a Paleo based "elimination diet". I think the minimal diet would look something like that:

• Fish (but not shellfish)
• White rice (but not brown rice, nor wild rice)
• Potatoes
• Plantains
• Coconut Fat
• Greens (like green-leaf salad)
• Maybe some tubers or carrots (maybe)
• Salt
• Water

Of course, if someone has known problems with any of that, they should not eat it (and try to find something safe to replace it). But as far as I know, these foods should be "safe" for the majority of people in the world – it should be safe to fall-back to these (and only these) foods for an indefinite time. The only exception might be potatoes (darn, if I knew).

I would try to eat only from the above list, for at least a month. Prepare the foods freshly if possible, and best not to use anything that comes with a ingredient list.

And I would especially remove the following foods from my diet, for at least a month:

• Remove all dairy, beef, veal and lamb
• Remove all cereal grains
• Remove all seed oils (with the sole exception of coconut fat) and remove margarine!
• Remove eggs and chicken
• Remove all other meats and shellfish (except fish)
• Remove all sugar ("sucrose") and fructose (and remove honey, and even go so far and remove all fruits except plantains)
• Remove soy
• Remove beans/lentils/pulse and so on

After I have eaten this diet for a month, I would then go and reintroduce certain foods for a few days at a time. Eat some bread, see what it does, and then remove it again from nutrition, see what that does. Wait a few days, then reintroduce dairy for a few days, see what it does, and then remove it again. And so on. Try pork, then remove again. Then maybe try shellfish, then remove again.

This would still be not a perfect way to find out what health problem is caused by what food, but it would enormously help compared to the blind stumbling that I had to do.

Some Thoughts On Diseases (And Nutrition)

Just some thoughts I had lingering in the back of my mind and which I want to write down (rather quickly and crudely):

• If an chronic disease has no clearly determined cause, assume nutritional causes.
• To determine if your chronic disease has an nutritional cause, you need to do what is basically an elimination diet – there is no way round that. Probably the most popular such diet is the Paleo Diet, which has the advantage of having lots of recipes out there. Personally I think it is best to Remove evolutionary novel foods from nutrition (e.g. remove milk, remove dairy, remove seed oils, remove wheat, remove cereal grains) and then to see if it helps. You can start small (e.g. only remove milk, or reduce the amount of dairy), and if that helps, then you can try to make the next step (e.g. remove all dairy).
• If gluten-free grains (or lactose-free dairy) helps, consider removing all grains (or dairy) because even these "free" products can contain other substances that can make problems (like lectins in cereal grains or cow-milk protein in dairy) .
• If something helps partially, make sure to remove all foods of similar origin, and see if it helps further. E.g. if removing milk helps, then remove all dairy, and remove beef, and remove veal (consider removing lamb as well!). Or if removing wheat helps, then remove all cereal grains. Or if removing eggs helps, then remove poultry (chicken, turkey, …) as well.
• Once you have removed a food for some time (e.g. a month or two), then consider to do a challenge to see if the symptoms return (e.g. for a couple of days). Make sure you change noting else during that time!
• If you buy food: Milk and cereal grains tend to be in everything.
• With some diseases I suspect that one can get (almost) full remission. With other diseases one might only stop the active disease process and avoid further damage (which might be plenty for some disease).
• You need to test removing foods yourself! Do not trust a lab to find this for you, do not trust a doctor to know what nutritional problems you have, and actually while we are at it: do not trust anybody (not even me). You have to run these nutritional trials yourself, to see what causes the problems you have.

No One Can Be Told

I learned two interesting things today about nutrition – a bit of a red pill moment again.

As Morpheus said:

Unfortunately, no one can be told what the Matrix is. You have to see it for yourself. This is your last chance. After this, there is no turning back. You take the blue pill, the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill, you stay in Wonderland, and I show you how deep the rabbit hole goes. Remember: all I'm offering is the truth. Nothing more.

The first thing I learned: no one can be told what nutritional sensitivities she/he has – they have to see it for themselves, they have to try it out. There are no reliable medical tests, and quite definitly no exhaustive knowledge about what foodstuff causes problems.

Which leads me to the second thing I learned: A food that is fine (or almost fine) for one person, can be awful (health wise) for other people. And conversely, a food that is awful for one person (health wise) can be fine (or almost fine) for other people.

So, if someone has health problems (even health problems that are not commonly associated with nutrition, like e.g. depression), and if this person wants to find out if there is a connection between their health and their nutrition, they have to run personal experiments. Remove dairy, see if it helps. Remove fruits, see if it helps. Remove soy, see if it helps. And so on. Then reintroduce, see if the problems return, and then remove the foodstuff again.

Having said that, I think there are three "main" suspects that one should check out first: 1. Seed oils and PUFA overconsumption. 2. Dairy and pasteurized milk and 3. Grains

(On a personal note: Since removing all dairy – even Ghee – and removing beef/veal, and removing some of the fruits, and further reducing my PUFA intake, I managed to loose 9 kg, about 18 pounds, since March. Initially the pounds came down fast, but now I kind of reached a plateau – I have to really watch out how much I eat.

I now increased carbs again, reduced meat, became ANAL about reducing PUFAs and lost another two to three pounds. I currently eat a diet which consists of potatoes, coconut fat, vegetables, some meat, sometimes rice and sometimes fruit. Low PUFA, normal to high SAT fat, low to normal protein, normal to low carbs. No seed oils, no dairy/milk, no beef/veal, no lamb, no grains, no soy, no eggs. I have the impression that when I eat less meat, that I feel better, so I am considering reducing meat further, maybe have some vegetarian days. Unlike "full" fasting days, this should be something I could manage.)

On Nutrition: The "Calories In = Calories Out" Fallacy

Many people who have thought deeply about nutrition, obesity (and other health problems) will proclaim that it is clearly that "Calories In = Calories Out". They mean that if you eat more ("calories in") than you spend on physical activity ("calories out"), then you gain weight. To loose weight, they proclaim to increase physical activity and decrease food consumption.

And it has some logic to it.

But it is utter bollocks, with no personal knowledge of the problem, and it is putting the cart before the horse.

Before I changed my nutrition, I had problems with hunger. Hunger, hunger, hunger. Murderous, ravenous, hunger.

After I changed my diet to Lutz/Aktins Diet (and now more to a Paleo Diet) my hunger became what it is supposed to be: Information that my body needs food.

So I can say that clearly and unequivocally the problems I had with my hunger were caused by what I ate, which in turn caused me to eat more.

My diet was making me hungry.

Now, how is someone who is hungry supposed to eat less and exercise more?

As I said, utter bollocks.

(And it was not that my change in diet curbed my appetite – the problem was too much hunger, not too much appetite. I still enjoy very much what I eat – it's just so that I eat until I'm satiated, usually twice a day. And then I don't overeat, because like I did with the foods I used to eat. Somehow it is very difficult, if not impossible to overeat on meat, potatoes and salad, versus for example pasta.)

On Nutrition: The "Healthy Food" Paradigm Is Wrong

We all hear and talk about (supposed) "healthy" foods versus (supposed) "unhealthy" foods. Now I think this blinds us to reality. I think talking of "healthy" foods leads to two mistakes:

1. We think that we can offset consumption of "unhealthy" foods with consumption of "healthy" foods
2. We think that the more "healthier" food we eat, that the more "healthier" we get.

Now if we define as "unhealthy" food as some food that causes disease (by containing a disease causing agent), say through interference with the immune system or intereference with the endocrine system (so practically an low-level poison) then no amount of "healthy" food will offset that disease causing mechanism.

If we define "healthy" food as an food containing essential nutrients (water, proteins, fats, carbohydrates, minerals, vitamins, and so on), and only nutrients (no disease causing agents), then we will see that overeating such "healthy" food will not make us more healthy. In fact, for most foods constituents we have a certain range that our body needs and is able to regulate. The mechanisms with which the body regulates this are hunger and taste.

For the most basic food constituent – water – we will get problems if we consume too little and get problems if consume too much water. And the same goes for everything, from salt to meat, from vegetables to tubers. A healthy individual, with foods from his/her environment of evolution, will choose those foods (and then in the "right" amount) to stay healthy. No animal needs to be fed "healthy" food to stay healthy, no animal needs to be told to not overeat, and no animal needs to be told to exercise (I just need to look at our dog to see how much he likes to run), if it is in its natural environment (or something that is close enough).

Conversly: If an food is not present in the natural environment of an animal, then it has the potential to cause disease. And the same goes for the human animal.

On Nutrition: Jumpstarting the Paleo Diet

As part of a series of posts "On Nutrition" I have recently started, I was wondering how short I could write about the Paleo Diet, so here a short "Primer" as the result:

From the following foods, eat what you like, and eat as much (or as little) as you like:

• Eat meat, fish, animal fat
• Eat vegetables
• Eat fruits
• Eat real food, not industrial "Crap In A Box"
• Prefer traditional preparation methods (avoid novel industrial ones)

Don't overeat, but with these foods I don't have the urge to overeat like I did when I ate grains and dairy and seed oil.

Try to avoid evolutionary novel foods like the following:

• Avoid seed oil ("vegetable oil")
• Avoid dairy and milk (especially pasteurized milk and dairy made from it)
• Avoid cereal grains, soy

I personally recommend to not eat any seed oil, nor dairy, nor grains. But if you can't let go of your morning toast with butter, then limiting the amount is better than consuming much from these three.

Everything else? You need to find out yourself.

Is it some food your grand-grandmother would have had access to? Then it might be OK.

Can the food be produced only industrially? Oh, oh, better stay away from the stuff.

There is more, but for a start this should be enough.

On Nutrition: What to try if the Paleo Diet fails

As I had some health problems that refused to clear up completely, I thought I write down some quick thoughts what one could try.

So here are a few very quick thoughts on what to do when your diet "fails" (for some amount of "fail"). And on a related note, I touch on some things (e.g. eggs and nuts) very quickly that might be a problem (cf. Robb Wolf's autoimmune protocol), despite being considered by some as staple foods for a Paleo Diet.

(This is an partial rehash of this list of foods to avoid.)

Foods that are "Paleo" (and might be OK for most) but might be a problem for some people:

1. If you have a problem with dairy, try to avoid beef/veal* (as well as avoiding dairy). Try to avoid dairy and beef for at least at month, see if it helps – even if you don't know whether your problems were caused by dairy.
   
   (And yes, butter is dairy, and yes, milk-chocolate is dairy, and yes, if it contains any milk protein whatsoever you should try to avoid it and see if it helps.)
2. In similar spirit: you might have a problem with one source of meat or fish. It might be possible that one person has health problems from chicken meat, but does fine with beef and pork. Then another person might have health problems from pork, but might do fine with other sources of meat. Same goes for fish (e.g. shell fish vs. "normal" sea fish vs. freshwater fish). You might need to experiment a bit to find out what harms you, and what doesn't (no doctor and no book will spare you from trying out things).
3. I would suggest to avoid coconut. Coconut milk does not agree with me – I get gastrointestinal problems from coconut products. Might be something in the products I can buy here, might be coconut itself

Foods that are not (or not exactly) "Paleo" and might be a problem for some (but might be OK for others):

1. Avoid eggs, at least for a month. Cavemen did not have regular access to eggs. I had similar problems with eggs as with dairy. Free range eggs with raw yolk might help a bit, but I'd recommend trying to remove all eggs for a month and see if it helps.
2. Do not go on a "Very Low Carb" Diet (VLC) for a longer periods. Maybe if you feel you need to do VLC to combat diabetes then do it, and even than I would not recommend it for longer periods. Find "safe" sources of starch, maybe this list from above helps.
3. Avoid nuts, chocolate, honey, tea, coffee, herbs, supplements, cured meat, industrial meat products (aka CIAB sausages) and similar stuff for a month – see if it helps.
4. If you feel you need supplement your gut with probiotics, then eat  unwashed homegrown fruits and vegetables – I would not supplement with probiotics from (online) shops.
5. Some people eat all kinds of seeds on a paleo diet (e.g. flax seed flour or other gluten-free flour). If you eat such seeds and have still health problems, I would suggesting looking into whether these are the cause.

Go ahead, try changing your diet, see if it helps you – no doctor can do that for you.

*I suspect that cow-protein in dairy elicits an (auto-)immune response in some people, and once your body reacts in that way to dairy, cow-protein in beef might cause a similar reaction. Some proteins in dairy and in beef might be similar (or even the same), as they are from the same animal – duh! And if it is auto-immune, then even gras-fed beef will not help.

On Nutrition: Seed Oils, Omega-6 and First Principles

An attempt to a (sometimes polemic) precursor post on seed oils ("vegetable oils"), Omega-6 fatty acids ("n-6 fats") and Eicosanoids – with special attention to linoleic acid (18:2), which is one of the main fatty acids in seed oils.

This post will be followed by a longer post on seed oils in the hopeful near future.

I shall try to show from "first principles" alone the likely negative health implications resulting from the generally recommended increased consumption of n-6 fats – with organizations like ADA and AHA being two of worst offenders.

All points in this post should be (bloody) obvious and indisputable for anybody slightly versed in the fields of chemistry, biology, evolution and medicine.

0. Linoleic acid is essential

As the human body can not produce linoleic acid, yet various functions in the body depend on it as precursors to other molecules, linoleic acid needs to be consumed.

(I think much of the confusion over the "healthyness" of seed oils stems from this fact. Water is by the same measure essential, yet the consumption of supranatural amounts of water can kill you, and given enough persistence will in fact kill you.)

1. An increased consumption of linoleic acid increases levels of said fats in the stomach, in the blood, and finally in the tissues.

Otherwise the recommendations of the ADA and AHA would be completely nonsensical.

2. The body has no mechanism to regulate the tissue levels of linoleic acid

It is always hard to prove a negative. I am however not aware of any mechanisms by which the body would regulate the levels of specific fatty acids.

Furthermore I think it should be obvious that no such mechanism was necessary in evolutionary past, as we see in the next point:

3. No other naturally occurring food besides seed oils enables to consume such large amounts of linoleic acid

Every other naturally food in this world contains comparatively low levels of linoleic acids.

Even if someone consumes seeds (and nothing but seeds) it is difficult to reach these amounts of linoleic acid that one can consume with seed oils (and should consume, according to the ADA and AHA).

Once more: Only with seed oils is it possible to massively increase the consumption linoleic acid – no other food in the world can do that.

(Furthermore seed oils makes it possible to consume massively more n-6 than n-3 fatty acids, unlike most other foods. Usually food contains – with pork and fish being two prominent exceptions – roughly equal amounts of n-3 and n-6 fatty acids. That will be important for the eicosanoid point further down the list.)

The proof for this point (the linoleic acid content of various foods) is left as exercise to the reader – the data is available. (E.g. I can recommend the very excellent German Bundeslebensmittelschlüssel BLS, which can be searched in German for free on this commercial website. The BLS data is even available in English.)

4. Consumption of seed oils in large amounts is only possible for about a century

Before the industrial production of seeds oils, it was simply not possible to consume linoleic acid in large amounts. I think this should be self evident.

5. The recommendations of the ADA and AHA should be considered as consumption of supranatural levels of linoleic acid

As far as I know no identified deficit is addressed by the the recommendation to consume supranatural levels of linoleic acid. As far as I know no mechanism is stated by which the need would arise to consume supranatural levels of linoleic acid. Supposedly n-6 fatty acids are more healthy than saturated fat, but no mechanism has been shown so far despite decades of research.

The practice of the ADA and AHA to recommend the consumption of supranatural levels of linoleic acid reminds me of those who recommend various supplements  based on cherry-picked, slim and vague data – with arguably the volume of cherry-picked slim and vague data from the ADA and AHA being quite large.

6. There was not enough evolutionary time to adapt to the massively increased consumption of linoleic acids

Should be obvious for anybody with a little bit of experience with evolution that there was not enough evolutionary pressure and not enough time to adapt to a diet high in seed oils – if you dispute this fact, I'm afraid there is nothing I can do for you.

7. Supranatural amounts of linoleic acid in the tissue will lead to supranatural levels of series 2 prostaglandins in the tissue

So let me present my strongest evidence:

"It's the eicosanoid metabolism, stupid!"

The generally agreed-upon eicosanoid metabolism

To summarize:

• Eicosanoids are signalling molecules derived from n-3 and n-6 fatty acids, involved in processes like inflammation.
• The left column is the n-3 cascade, the one on the right the n-6 cascade 
• n-3 fatty acids are converted among others into PG3s (series 3 prostaglandins, a type of eicosanoids, the box to the right of EPA)
• n-6 fatty acids converted among others into PG1s and PG2s (series 1 and series 2 prostaglandins, the boxes to the left of DGLA and AA)
• Both the n-3 and n-6 fatty metabolism shares the same enzymes (e.g. delta6-desaturase, elongase, delta5-sesaturase, and so on) to produce their various eicosanoids.
• While it is considered that n-3 fatty acids have a greater "affinity" to these enzymes, if you massively increase the amount of linoleic acid (on the top of the right column) – through say the ADA and AHA recommended consumption of seed oils – this will massively increase the amount of PG1 (turquoise box) and PG2 (red box, uh-huh, red isn't good, is it?)
• PG3s (produced from n-3 fatty acids) are generally considered "less inflammatory" 
• PG2s (produced from n-6 fatty acids) are generally considered "more inflammatory" (again, the red box) – seed oil, a bona fide candidate for a disease mechanism involved in heart disease. *

So, in one sentence:
If you eat seed oils, you increase the levels of the pro-inflammatory series 2 prostaglandins above what would be considered "natural" – no other food can do that.

If you think this is good, then you might be an idiot.

People at the ADA and AHA think that the consumption of supranatural levels of seed oil is good.

People at the ADA and AHA might be idiots.

Further studies are warranted.

--

* Be advised that this is not the only mechanism by which seed oils and the overconsumption of linoleic acid will cause disease – see here for a mechanism by which seed oils and the overconsumption of PUFAs could cause obesity and T2DM.

On Nutrition: Trans Fatty Acids

I'm starting a series "On Nutrition" to gather some basic health information regarding foodstuff – be warned, it will be based on evolutionary principles, the Paleo Diet and hopefully quite heretic.

First of all I want to collect what foodstuff can be involved in disease, and should therefore be avoided on a precautionary basis.

What is it and where can I find it?
Trans Fatty Acids are a type of fatty acids (of simply known as "fat"). The technical name typically used is "partially hydrogenated vegetable oil"*.

Typically Trans Fatty Acids are found in Margarine (or "Vegetable Shortening") produced from seed oils ("vegetable oils").

Unlike most seed oils, which are an oil at room temperature, Trans Fatty Acids are an solid fat, and can be used like butter.

Furthermore, partially hydrogenated vegetable oil is used as an ingredient in some industrially produced foods (AKA "crap in a box").

Novel food? Industrial!
Trans Fatty Acids can be found in small quantities in naturally occurring foods. These levels are however low.

Only the industrial production made it possible to produce large amounts of seed oil and the hydrogenation of seed oils. Only since about 100 years is it possible to consume large amounts of Trans Fatty Acids. It was sold as an cheap replacement for Lard and Butter, and was being branded as "healthy" already back then.

It is chemically different enough from e.g. animal fats that it can cause disease, and it has in evolutionary terms only recently been introduced into human nutrition – so it is unlikely that we are evolutionary adopted to eating Trans Fatty Acids in any substantial amounts we can encounter with products like margarine.

Pathogenic pathways?
As the Trans Fatty Acids are close relatives of Omega-6 Polyunsaturated Fatty Acids (n-6 PUFAs), they have the potential to interfere with n-6 metabolism in the human body. Especially the potential to be metabolize into substances that are close relatives of Series-2 Prostaglandines, but might have functional differences, has the potential to cause disease – especially considering the role of prostaglandines in inflammation.

Furthermore some of the health problems caused by the overconsumption of n-6 PUFAs might apply to Trans Fatty Acids as well, as they are related and chemically similar.

Self-Test?
If you regularly consume margarine, you might want to try to substitute it for at least a couple of weeks with Ghee ("Clarified Butter") or Coconut Oil ("Palm Oil") to see if it has influence on your health.

I never consumed large amounts of margarine, so I don't have any personal experience.

Verdict: AVOID
The role of Trans Fatty Acids in disease are more and more being realized. Personally I think the evidence is already clear enough, and I would not wait until the evidence gets more clear to stop ASAP the consumption of Trans Fatty Acids.

The low levels of Trans Fatty Acids in naturally occurring foods should be OK though – the dose makes the poison in this case.

--

* "Fully hydrogenated vegetable oils" are by the way simple (and healthy) saturated fats.

On Nutrition: Food To Avoid

(Just a very quickly written heretic list.)

This deserves a longer post, with reasons for every point – alas, it is not meant to be at the moment. The list is heavily influenced by the Paleo Diet (avoid evolutionary novel foods) and my personal experience (avoid foods that lead to acne flares, gastrointestinal problems, excessive hunger and other ill health).

So here we go.

Food that most likely will not kill you immediately, but quite likely in the long run

1. Trans-Fatty Acids
   (AKA "partially hydrogenated seed oil", AKA margarine, AKA shortening)
   Stay away from it. Seriously, this shit is dangerous in the long run.
2. Seed Oil
   (AKA vegetable oil, especially sunflower oil)
   Small amounts every now and then will not kill you. But the high Omega-6 content will kill you in the long run, if you consume much seed oils. Some seed oils are at the "less dangerous" end of the scale – especially olive oil. Nevertheless, eat in small amounts, if at all.
3. Dairy
   (AKA cow milk, AKA milk products, especially from pasteurized milk)
   My advise: Stay away from milk and milk products (e.g. desert, milk-chocolate) – it will be better for your health.
4. Cereal Grains and other seeds
   (AKA wheat, soy, corn)
   It will be better to avoid grains and other seeds, trust me. Bread causes me to get very very hungry after a couple of hours, for some hours.
5. Eggs
   Eat in moderation, if at all. If you have health problems that don't quite go away on a paleo diet, stop the consumption of eggs and see if it helps.
6. Industrially Produced Meat Products
   Especially sausages. Seriously, they put all kind of crap in there. If you have a local butcher (that you think you can trust) then buy sausages there.
7. Honey
   It is not natural to consume honey every day. Cavemen did had little access to honey.
8. Legumes
   (AKA Beans, AKA Pulse, AKA Peas, AKA Lentil)
   Might be OK if traditionally prepared. I avoid it, as it causes gastrointestinal problems for me.
9. Supplements
   Avoid, unless you have a medical condition where you know that you need them.
10. FODMAPs
    Causes gastrointestinal/IBS problems for some people – haven't check it myself.
11. (Coconut Milk)
    Causes gastrointestinal problems for me, so I don't eat it.

And of course, many of these foodstuffs hide in "Crap In A Box" foods – better not to eat crap, I reckon.

And don't consume additional vitamins (unless you have known vitamin deficiency, or have other health problems you know where vitamins are beneficial).

Foods in health limbo (if I knew!)

1. Rice
   Honestly, if I knew. I try to eat it in moderation – once a week, at most.
2. Potatoes
   (AKA "White Potatoes")
   From the family of nightshades.
   If you have health problems that don't go away with a nutritional intervention, stop the consumption of nightshades (including tomatoes) and see if it helps.
3. Other Nightshades
   If I knew. 
4. Nut, Seeds
   I avoid them at the moment.
5. Shellfish
   I avoid shellfish at the moment.
6. Raw Milk and Dairy made out of it
   I avoid it at the moment. But it is better than milk products from pasteurized milk. I avoid all dairy at the moment, regardless of raw or not.
7. Cured Meat
   If I knew. I try to eat it in moderation
8. Beef
   I avoid beef at the moment, as dairy causes definitely for me inflammatory and/or auto-immune problems – so I am suspicious of all cow products (except clarified butter) and cautiously removed beef from my diet. My fears regarding beef might be unwarranted though, and I will try to reintroduce beef in the future.
9. Tea
   Seriously, if you drink lots of tea, this might be problem. Cavemen did not drink lots of tea. I avoid it.
10. Coffee
    I need my coffee. Might be better to limit the consumption or even avoid coffee.
11. Sugar
    Eat in moderation, at most. It might be better to avoid sugar – but I think the bad reputation that sugar receives lately is only partially based in reality.

Foods that should be OK

(Unless you know that they cause health problems for you, e.g. if you have an known allergy)

1. Fish
2. Meat
   Freshly prepared, regardless of origin (beef, pork, chicken, turkey, lamb, and so on)
3. Animal Fat, Saturated Fat
   (I'm a heretic after all)
4. Tubers, Roots, Carrots and such
5. Most Vegetables
   (AKA Greens)
6. Most Fruits
7. Salt

And ignore macro nutrient ratios, and ignore all talk about low-carb (LC) or very-low-carb (VLC) for now.

Turned out to be quite a long heretic list, after all. Has to be enough for now.