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Genetics does not have to dictate my health.

Hello, my name is Lydia. I believe the best way to predict my future is to create it. To do that, I make it a habit to improve my health.

My goal is to maximize my physical performance and mental clarity, body composition, and most importantly my overall health with a wholesome diet and exercise.

Why am I so concerned, you may ask. My motivation came from watching my mother suffer from numerous illnesses. Her life was regulated by when she had to take her drugs.

I have been retired for a while and I have yet to experience any of her illnesses. I attribute that to eating a wholesome diet and exercise.

I supplement my diet with high-quality vitamins, mineral supplements.

In my posts, I focus on two diets: the Ketogenic (Low-Carb /Atkins) and GAPS (Gut and Psychology / Physiology Syndrome) diets.

My exercise of choice is Dr. Doug McGuff’s Super Slow High-Intensity Exercise Program that I do for 15 minutes, once a week. Here is the link to the PDF version of his book https://ia801905.us.archive.org/23/items/BodyByScience/Body%20by%20Science.pdf

If there any subject that you would like me explore please email me at lpolstra@sympatico.ca

Please join me as I explore the latest and compelling studies on both subjects.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Disclaimer: The content of my posts on are not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.

Please let me know you are interested in the Post by clicking Like or entering a Comment.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/

If you send me an email at lpolstra@sympatico.caand I would be pleased to add you to my email distribution list.

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

If you wish to comment or contact me please use this form using my email address, lpolstra@sympatico.ca. Thank you.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Your Immune System is Mostly Gut Bacteria.

Today we will discuss the relationship between your microbiome, (friendly gut bacteria) and your immune system.

In fact 70% of your immune system is this microbiome, your gut bacteria. You have trillions and trillions of microbes living in and around your body that are a constantly exchanging with you. 

You are giving them a place to live and they give you immune protection, they give you nutrients, they help your blood sugars and they give you other things that are beneficial. 

There is over 10,000 different species of friendly bacteria in and around your body.  99% of them are non pathogenic (good guys).  The great majority of microbes in your body are living in the large colon just above and in the mucus layer and then you have the colon cells and then you have another layer of protection where you have certain immune cells or guards waiting for an invader to pop through so they can attack and eat them up. 

When you have an imbalance (too many bad guys) in the microbiome you start to lose your gut lymphatic layer. You start to have a decrease in your lymph nodes. You start to have less antibodies. Antibodies are those things that attach on microbes, they do not kill the microbes, they put a tag on them for other immune cells to kill them. 

Antibodies are very specific to different pathogens. You also have a decrease in the t-cell production. T stands for thymus because the thymus gland helps train the t-cells and you are going to have less of t-cell production. 

The primary function of the thymus gland is central tolerance, which is to be able to tolerate your own cells that are beneficial to you because if you do not have that function t-cells or soldier cells they are like special forces would not be able to tell the difference between the good guys and the bad guys and they would end up killing both of them and you end up with your own body cells getting attacked. 

That is a condition called an autoimmune disease. Auto antibodies are antibodies that are basically attacking your own tissue but they are not really attacking they are tagging your own tissue as being a bad guy and other immune cells, like t-cells, are going in there and actually trying to attack them and that creates inflammation. 

When you have autoimmune conditions you always have inflammation and that is really what is happening. You are getting this constant attack and because the microbiome is so heavily connected to your immune system when you lose your microbiome, you lose your t-Cell production and you lose the central tolerance and you lose the ability to learn to differentiate. 

Now we have a situation where we have a lot of friendly fire and we have a lot of collateral damage in the body and a lot of inflammation. T-cells differentiate between your cells and a pathogen cell. 

It is quite amazing that your body has this ability to differentiate trillions of cells from pathogens that are not necessarily your cell but they are so intimately involved and there is such a helper to your body that your body has developed a system to keep them alive and not attack and kill them. And also there are certain t-cells that suppress inflammation so if we lose that suppression we get a lot of inflammatory conditions.

If we also do not have enough microbiome we get less small chain fatty acid (SCFA) and one would be called butyrate. Butyrate is not only helpful in balancing your blood sugars and definitely improving insulin resistance but it is also there to help improve your immune system. Also you have less ability to make B12, B1, vitamin K, biotin and even lactic acid. Lactic acid makes the environment for pathogens very uncomfortable.

Also the microbiome are hoarding the food and the space to also limit the amount of pathogenic bacteria to exist. And the less microbiome you have the weaker the intestinal barrier and then you start getting leaky gut. 

Dr. Berg’s opinion is that autoimmune disease starts in the gut. If you ever talked to someone who has an autoimmune disease like Hashimoto’s, Crohn’s, Lupus, MS, or any shown below, they almost always have a gut problem.

In his other videos when he talks about the koron aviruc19 (you guessed it), the way that that virus attacks your cell is through a receptor called the ACE2 receptor. Well it just so happens that your gut has way more ace2 receptors than the lung tissue. So this is another mode of entry into the cell that goes beyond just your lung infection, which is quite interesting. 

If you want to know what to do to support the microbiome check out these video:

Supercharge Your gut Microbes with Intermittent Fasting https://www.youtube.com/watch?v=xsm7rChLI7w

Gut Bacteria and Viruses             https://www.youtube.com/watch?v=r9g3OO3hkL0

Increase Gut Bacteria Diversity: Here’s How https://www.youtube.com/watch?v=DUqVHZSFKZo

This Post has been condensed from Dr. Berg’s video, Gut Bacteria and Viruses https://www.youtube.com/watch?v=r9g3OO3hkL0

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. 

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/or follow on Twitter @LPolstra

If you send me an email at lpolstra@sympatico.caI would be pleased to add you to my email distribution list.

If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

How to Help a Friend Lose Weight

If a family member or friend is finding it having hard time when they try to loose weight, it may be because of one or more of these possible issues.

1. Cutting Calories

The most common mistake people make with weight loss is cutting calories. You want to reduce the frequency of meals, but do not lower your calories. Calorie reductions can cause:

• Slow metabolism

• Constant hunger

• Nutrient deficiencies.

2. Low Fat

You need healthy fats in your diet. Many people try to cut back on fats like butter and animal fat, but this is a mistake. Low-fat protein will cause your insulin to spike. The more their food choices trigger insulin, the less weight they’re going to lose. Keep in mind that fat has the least effect on insulin.

3. High Carbs

In the presence of too much insulin, you cannot lose fat. Insulin is a fat-storing hormone. If you are eating carbs, you don’t be able to lose weight, you will have frequent cravings, and you will likely gain even more weight. Cut out the carbs by going on a healthy keto diet.

Here is a handy tool for counting carbs, please see my Blog Post, CARB MANAGER is the Most Comprehensive and Easiest-to-use Net and Total Carb Counter

https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

4. Monitoring Steps + Drinking Lots of Water

This happens a lot with people who try to lose weight. They count steps, hit the treadmill or stationary bike, and drink lots of water, but they still don’t see significant results. Exercise only makes up about 15% of weight loss results. Put more energy into your diet, and you will see far more results.

5. Weighing Daily

If you get healthy you will lose weight – don’t lose weight to get healthy. The main thing you can do to get healthy is to work on fixing insulin resistance with healthy keto and intermittent fasting. This can take time, so be patient.

To learn more about insulin please read my Blog, High Insulin Causes Insulin Resistance.  Here is the link https://2healthyhabits.wordpress.com/2020/07/03/high-insulin-causes-insulin-resistance/

6. Six Small Meals Per Day

Every time you eat, you trigger insulin. If you consume 6 small meals every day, you are spiking your insulin 6 times. This makes weight loss very difficult. Instead, do intermittent fasting. This will help fight off cravings, fix insulin resistance, and burn fat.

These points will give them the basics to help them lose weight.

This Post has been condensed from Dr. Berg’s video, How to Help a Friend Lose Weight https://www.youtube.com/watch?v=R1ltCVEl_CQ

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Accept and Close button and then click the Follow button.

Please let me know you like in the Post by clicking Like.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow me on Twitter @LPolstra

If you wish to contact me or be added to my email distribution list, please use this form using my email address, lpolstra@sympatico.ca

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Happy New Year! Here are the Top 10 Posts for 2020.

The Top 10 Posts of 2020 are ranked by the number of times you liked a Post.

In my Blog, Facebook and email Posts my goal is to maximize my physical performance and mental clarity, body composition, and most importantly my overall health with a wholesome diet and exercise.
 
Please join me as I continue to explore the latest and compelling studies on Ketogenic and GAPS diets and the Super Slow High-Intensity Exercise Program.
 
Thank you for being a part of my journey to better health.
 
We have had a very challenging year this year. My most sincere wishes for a Happy Holiday and a healthy, safe and blessed 2021.
 
May you Live Long Healthy.
 
Yours truly,
Lydia Polstra

Please follow with:
Blog 
https://2healthyhabits.wordpress.com/
Facebook page 
https://www.facebook.com/2healthyhabits/
Twitter @LPolstra

Feel free to contact me by emailing lpolstra@sympatico.ca, using this form.

Happy Holidays

I would like to take a moment to thank each of you for your views, likes, shares and comments. Your participation in liking posts and the insight you share in your comments means a lot to me.
 
In my Blog, Facebook and email Posts my goal is to maximize my physical performance and mental clarity, body composition, and most importantly my overall health with a wholesome diet and exercise.
 
Please join me as I continue to explore the latest and compelling studies on Ketogenic and GAPS diets and the Super Slow High-Intensity Exercise Program.
 
Thank you for being a part of my journey to better health.
 
We have had a very challenging year this year. My most sincere wishes for a Happy Holiday and a healthy, safe and blessed 2021.
 
May you Live Long Healthy.
 
Yours truly,
Lydia Polstra

Please follow with:
Blog https://2healthyhabits.wordpress.com/
Facebook page https://www.facebook.com/2healthyhabits/
Twitter @LPolstra

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

How Do You Convince Your Friends And Family To Do Keto And Intermittent Fasting?

It feels hopeless, you show someone the research and amazing results of keto, and they still do not give it a chance. 

Why wont they to give it a try? Well, perhaps in their mind, they are healthy!

Do not upset them by telling them that they have a problem – this just doesn’t work.

You can only help people if they can think they have a problem. Then you can gently guide them in the right direction slowly over time.

Find out if the person has a problem that they want to solve first. Then, you can introduce Keto.

Never explain the diet. Instead, explain why it works. If they are interested, send them Dr. Berg’s videos. Let them discover Healthy Keto at their own pace. 

Reasons why people do not try Keto is:

1. They do not have a weight problem. Weight is not the only issue. Health is the primary focus of Keto.

2. They have heard some bad things about ketosis. 

3. They do not know Keto and its benefits. 

Help them to Understand Ketosis?

  • It is getting the body to run on fat for fuel.
  • When you lower carbs and sugar, you burn Ketones that are made from fat. 
  • Healthy Ketosis handles the deeper cause of many health problems. That cause is high insulin.

Help Them to Understand the Benefits of Doing Healthy Ketosis and Intermittent Fasting

  • Weight Loss – Especially in the mid-section (Keto and Intermittent Fasting can greatly help with resistant slow metabolism)
  • Improve Cognitive Function – Memory, Concentration, Focus, Mental Energy, Increases Productivity and Creativity.
  • Mood Elevation (high insulin can cause anxiety and depression)
  • Heart Health – Decreasing the risk of heart attacks, strokes, making the arteries more elastic, which lowers blood pressure and lowers cholesterol.
  • Looking younger due to an improvement in skin – it can greatly improve human growth hormone, which is intimately involved with anti-aging.
  • Reduction of cravings and Hunger.
  • Reduction of Inflammation.

The healthy version of the Ketogenic diet supplies all the required nutrients so when you loose weight you actually look better. Dr. Berg recommends Healthy Keto with Intermittent Fasting together as a strategy to achieve all the heath benefits.

Ask them to try Healthy Keto for one week to see it works for you.

This Post has been condensed from Dr. Berg’s video, Convincing Friends & Family To Do Ketogenic Diet & Intermittent Fasting – Dr.Berg on Keto Benefits https://www.youtube.com/watch?v=3HAktzqpZqw

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. 

I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.

Please let me know you are interested in the Post by clicking Like or entering a Comment.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/or follow on Twitter @LPolstra

If you send me an email at lpolstra@sympatico.caI would be pleased to add you to my email distribution list.

If you wish to leave a comment, please fill in this form.

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Inflammation. What are the Causes?

What Is Really At The Core Of Your Inflammation?

1. Stress:       Cortisol is a very powerful anti-inflammatory adrenal hormone.

When your body runs out of cortisol, perhaps because you have adrenal stress, or you are burned out, you start developing all sorts of inflammatory conditions. You can even develop an auto-immune condition. If you have high levels of cortisol from stress, the receptors on your cells become resistant to cortisol, leading to cortisol resistance. Effectively you have both high and low levels of cortisol at once.

2. Insulin.      Insulin is also an anti-inflammatory hormone. When your insulin level goes high because you are eating too much sugar, you develop something called insulin resistance. There is too much insulin, so your body protects itself by decreasing the number of the insulin receptors on your cells, your body becomes resistant to the insulin, and you develop inflammation.

Insulin is the only hormone that lowers blood sugar. Many people have high blood sugar and inflammation because their insulin can no longer work, or because their pancreas is burned out.

3. Sugar.        Consuming sugar (glucose) causes inflammation because glucose by itself is highly inflammatory. Stiffness, inflammation and pain can be the result of you consuming a lot of carbs and eating frequently.

4. Body fat.    Excess fat on your body produces substances that can cause insulin resistance.

This portion of this Post has been condensed from Dr. Berg’s video, What’s Really At The Core Of Your Inflammation?

Is Your Fat Keeping You Inflamed?

Your own fat could be keeping you inflamed.

The fat cell or the adipocyte is not only storage for a triglycerides but it is an actual endocrine gland.  It makes hormones like Liptin, which decreases your appetite, estrogen and several other hormones. It is involved in immunity. It makes stem cells.

It is involved with blood pressure, insulin regulation and TNF alpha, which is a cytokine. A cytokine is a signaling molecule that triggers inflammation. It is pro inflammatory. Your fat cells, specifically the visceral fat in your midsection triggers TNF alpha, which then keeps your body inflamed. That inflammation then causes insulin resistance and then insulin resistance will make you fatter and then more fat causes inflammation and Insulin resistance so they feed on each other. It is a circular mechanism.

If you are severely over weight and you are taking supplements to decrease inflammation that are not working you may have to reduce the fat around your midsection.

What you need to do is the following:

1. Keep your carbs below 20 per day. (Eat carbs that come from vegetables and some fruit.)

2. Do intermittent fasting. This blogger has attached posts that explain intermittent fasting below.

3. Take Vitamin D. Take about 30,000 IUs will help you with inflammation and would be a coping mechanism as you lose weight.

4. Coline is a supplement that helps to take fat off the liver. As the liver fills up with fat it spills over into the abdominal area.

5. Bile salts help reduce fat in your liver. Coline and bile salts work well together to help reduce the fat in your midsection. Bile salts are also an anti-inflammatory.

6. Exercise, if you do 45 minutes a day of long walks that would help reduce inflammation.

These are the recommendations that would help you to lose weight and get rid of your inflammation.

Here are some links in 2HeathyHabits about Intermittent Fasting

  1. Keto and Intermittent Fasting – How It Works https://2healthyhabits.wordpress.com/2020/11/27/keto-and-intermittent-fasting-how-it-works/
  2. How Much Weight Can I Lose When Fasting? https://2healthyhabits.wordpress.com/2020/10/09/how-much-weight-can-i-lose-when-fasting/

This portion of thisPost has been condensed from Dr. Berg’s video, Is your Fat Keeping You Inflamed? https://www.facebook.com/drericberg/videos/360314805230389

What Are the Other Causes of Inflammation?

1. Low cortisol

2. Old injuries

3. Sugar – insulin resistance – use intermittent fasting

4. Grains (gluten)

5. Vegetable oils (high in omega 6)

6. Alcohol

7. Dairy – esp. grain fed (due to high omega 6)

8. MSG (monosodium glutamate)

9. Excessive protein (overloads liver)

10. Excessively cooked foods (destroys liver)

Dr. Berg added the last one.

11. Excessive alkalinity (alkalosis)

This portion of thisPost has been condensed from Dr. Berg’s video, 10 Common Causes of Inflammation                       https://www.youtube.com/watch?v=QO91P9kYt8E

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.

Please let me know you are interested in the Post by clicking Like or entering a Comment.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

If you send me an email at lpolstra@sympatico.ca I would be pleased to add you to my email distribution list.

If you wish to leave a comment, please fill in this form with my email address and your comment.

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

These Cravings Are Driving Me Crazy!

There are three reasons why cravings are driving you to eat.

1.         Insulin resistance: 

Consuming a high carb diet raises insulin and keeps your blood sugars low, so you keep craving carbs. In this situation, you will eventually develop insulin resistance. Your cells will be hungry and craving carbs all day long.

2.         Low Fats:

Fats are necessary to allow you to be satisfied, especially when you’re doing intermittent fasting.

3.         Low micronutrients:

Micronutrients are incredibly important, especially when it comes to getting rid of cravings and hunger.

What Do I Eat To Feel Satisfied?

If you consume all of the nutrients that your body requires each day, you will be satisfied and healthy.  If you are consuming the ketogenic diet without nutrients, your diet may be keto-friendly, but you may still feel hungry.

The foods that you see over and over on the list below are nutrient-dense and will satisfy your nutrient deficiencies.

As you fix insulin resistance, you have plenty of healthy fats, and you have plenty of micronutrients—you should get rid of carb cravings.

Trace minerals:

• Zinc 

• Iron 

• Iodine 

• Selenium

You can get trace minerals by consuming: • Seafood • Liver • Seaweed • Grass-Fed Beef • Salmon

Water-soluble vitamins: • Vitamin C (veggies, berries, sauerkraut) • B Vitamins (Folate – greens, liver) (Other – eggs, meat, liver, fish, nuts, seeds)

Minerals: • Magnesium (greens, avocado, seeds) • Potassium (veggies)

Fat-soluble vitamins: • Vitamin A (liver, eggs, cod liver) • Vitamin D (sun, eggs, cod liver) • Vitamin E (greens, sunflower seeds) • Vitamin K1 (greens) • Vitamin K2 (grass-fed dairy, duck fat)

EFA: • Fish • Algae AA: • Eggs

What Can I Drink?

The best beverage choice while in ketosis is pure water. Choose filtered or spring water, sparkling or bottled.

Other Healthy Keto choices include:

Herbal tea

Lemon water

Bone broth

Carbonated drinks unsweetened or sweetened with xylitol, stevia or erythritol

Apple cider vinegar, one tablespoon, added to 8 ounces spring water

Unsweetened almond milk

Coffee in small quantities, preferably only one cup a day

Tea, you may drink tea through the day if it is naturally decaffeinated.

Many people use tea to help them fast longer when they begin to combine keto with intermittent fasting.

If you use cream, use organic half and half or whole cream. If you can get grass-fed it would be even better.

It’s good to add some electrolytes to your water, to help your transition to ketosis. Your body needs these minerals, especially potassium, magnesium and even sea salt.

What Foods Can I Eat?

There are recipes available for the foods below from this website: https://www.drberg.com/the-healthy-keto-diet-for-beginners#guide3

Keto Breakfast Meals

Asparagus and Bacon Frittata

Cheese and Onion Omelet

Keto Lunch and Dinner

Bacon Cheeseburger Wrap

Salmon Cabbage Bowl

Ketogenic Chicken Pot Pie

Skillet Pizza

Crab Tostadas

Keto Salads

Keto Steak Salad

Chicken Cobb Salad

Taco Salad

Keto Desserts

Peanut Butter Chocolate Fat Bomb

Chocolate Chip Cookies

Pumpkin Cheesecake

Brownies

Pound Cake Muffins

Coconut Macaroons

Put a stop to cravings with the Healthy Keto diet and Intermittent Fasting. Want to learn more? Please search for Healthy Keto or Intermittent Fasting in the search field of this Blog.

This Post has been condensed from Dr. Berg’s video 3 Reasons Why You Crave Carbs and Are Not Satisfied

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.

Please let me know you are interested in the Post by clicking Like or entering a Comment.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/

If you send me an email at lpolstra@sympatico.ca I would be pleased to add you to my email distribution list.

If you wish to leave a comment, please fill in this form with my email address and your comment.

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Keto and Intermittent Fasting – How It Works

This is an overview of Keto and Intermittent Fasting. We will take a look at how it works and what you may overcome to be Keto adapted.
 
An average person is having breakfast, lunch and dinner and snacks, grazing the whole day.
 
You may experience some of these symptoms belly fat, fatigue, memory problems, lack of focus, cravings, high blood pressure, anxiety, depression and diabetes.
 
The common cause of these symptoms is insulin resistance, which is causing high levels of insulin.
 
To fix this is through Keto because Keto is going to lower the carb and it is going to reduce the insulin. Intermittent fasting works because you are going to eat less frequent not the amount but less frequent because every time you eat you trigger insulin. So the combination works really good to lower insulin. 
 
STARTING KETO: Between day 1 and day 3 you go through the transition period. You may feel some temporary symptoms of the low blood sugar and that would be lightheadedness, hunger and cravings maybe a headache. 
 
If you experience this, increase potassium and B vitamins to make the transition smoother. Dr. Berg recommends electrolyte powder and nutritional yeast tablets for this.
 
If you are interested in his products, you may download his catalogue. I do not receive commissions. Here is the link https://www.drberg.com/drberg-product-catalog
 
In this first stage you eat three meals, no snacks because we are transitioning from sugar to fat.  When you make the transition you are going to make new cellular machines that run on fat and not sugar anymore. That is Keto adaptation. 
 
SATISFY HUNGER: The way to get from one meal to the next is to have to some fat in each meal to satisfy you so you are not hungry. The fat is the thing that you need to adjust so you have just the right amount so it is not too much where you feeling bloated and right shoulder pain and a headache and you have just enough to go the next meal when you are satisfied. 
 
Play around with that and adjust. You could have some Brie cheese, nuts, pecans, walnuts, eggs, avocado. Any of those fats are really healthy and if you were to do a hamburger, for example which has twice as much fat as protein versus a steak, which is twice as much protein versus fat you would be better off with the hamburger because the fat helps you go from one meal to the next. 
 
HUNGER GOES AWAY: Also make sure you have enough greens whether it is salad or vegetables because we want to start increasing potassium. You need 4700 milligrams of potassium. That is between seven and ten cups of salad. That is a nutrient-dense food to allow the hunger to go away because your body is finally going to be satisfied with nutrients. You are going to get a lot of potassium to really help reverse insulin resistance.
 
PREVENT CONSTIPATION: You may experience constipation in which case you might need to even add more potassium or it could be the vegetables that you are consuming you are not used to.  Kale for example, if you are having too much kale that can bind you up. If that is the case switch the vegetable.
 
KETO FATIGUE: You are tired. That usually means low salt. Add some more sea salt.  When you are doing a ketogenic diet you need about one teaspoon of sea salt, not table salt, every single day compared over the Standard American Diet you need about 1/4 of a teaspoon. Sea salt will prevent fatigue and help your body with the electrolyte sodium and chloride.
 
TWO MEALS A DAY:  Continue with 3 meals a day until you get used to it. Then you slowly graduate to two meals per day. How? Slowly delay your breakfast.  When you wake up in the morning ask yourself am I hungry. If no, go longer keep going longer and longer and longer. If you do this right you wake up at night you have been fasting all night and now you are not hungry the morning push it further and further and further until you are at the lunch. Then we have no more breakfast and you are at 2 meals per day. Do not eat if you are not hungry.
 
WEIGHT LOSS: At this point some say I was losing weight and I stopped.  Do not go by your weight. A lot of people, when you measure their body, it has a lot of fat and not much muscle anymore. On Keto you are going to start growing more muscle because the protein is being retained in the body. Muscle is a little heavier and that is why you are not losing weight. 
 
BEST INDICATOR OF SUCCESS: Measure your waist and that should be shrinking if you are doing this correctly.
 
PREVENT GOUT, KIDNEY STONES: Some people may have an increase in levels of uric acid. This is normal in this transition. It is temporary.
 
If you are susceptible to getting a kidney stone you might notice a little pain in your lower back that is because the higher levels of uric acid.  Make sure that you are consuming enough lemons, lemon juice or lemon in your water.  Lemons help flush that out and counter the effects of stones, gout and this acid.  
 
Apple cider vinegar will also help. Take a tablespoon in some water drink it with your meals with a lemon. (This Blogger prefers Apple Cider Vinegar Capsules.) 
 
NO NEED TO STUFF YOURSELF: You might consume too much food when you are eating two meals a day. You might be afraid that you are going to be hungry. Learn to adjust the food because you do not need the stuff yourself.
 
CHEATING: If you cheat, your blood sugar will be off then the next day you are going to be really hungry. You are craving carbs because you just bumped yourself out of ketosis. Just get back on the Keto program and continue. 
 
CALORIES: Do not do low calories. Keep your calories high. Make sure your meals are nutrient dense. Eat a little bit more food so you are actually satisfied. Eat about three to six ounces of protein, unlimited vegetables and the rest as fat.
 
THYROID: Your thyroid does not have to work as hard when you are doing intermittent fasting in Keto. Fat as fuel is more efficient. If your thyroid levels go down a little bit this is completely normal, especially if it is within the normal range. 
 
CHOLESTEROL: Fat is composed of triglycerides and cholesterol so when you release the body fat, your cholesterol has to come out. It has to go through the blood. It may increase temporarily. Most of the cholesterol in your body is made by your own body, only ten percent comes from the diet. If you eat more it makes less, if you eat less it makes more. Our body basically makes about 3,000 milligrams of cholesterol every single day. It needs it for hormones, it needs it for the vision, for the brain, for the nervous system and to act as a Band-Aid to help heal any type of lesions on the arteries.
 
The real problem is this high insulin that creates the inflammation and the destruction of your arteries so if your cholesterol is a little high, it is temporary.
 
 I recommend that you watch some of Dr. Berg’s videos on LDL. Here is one of them, Understanding Cholesterol. https://www.youtube.com/watch?v=OBXOB3J3b6w
 
FAT BURNING: Serious fat burning happens when you are doing between 18 to 23 hours of intermittent fasting. Autophagy starts.
 
AUTOPHAGY: It is when your cells are recycling old and damaged parts. It is a self-cleaning action. It is cleaning of bacteria, fungus, candida and mold. Your skin is going to start looking better. You are going to have better memory, better a mood, and better cardiovascular function. 
 
SAVE MONEY:  You are no longer consuming three or six meals a day, you are only eating two or even one meal a day. You will save between 300 to 600 dollars a month.
 
There are huge benefits. You have got to keep pushing through it until you get to the serious fat burning. 
 
This Blogger uses Carb Manager to understand how much carb, protein and fat is my meals. Here is the link CARB MANAGER is the Most Comprehensive and Easiest-to-use Net and Total Carb Counter
 https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/
 
For more information visit Dr. Berg’s website https://www.drberg.com/the-healthy-keto-diet-for-beginners
 
This Blog has been condensed from Dr. Berg’s video Keto and Intermittent Fasting
https://www.youtube.com/watch?v=AnyFVWwzgJI
  
Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 
 
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
 
I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.
 
Please let me know you are interested in the Post by clicking Like or entering a Comment.
 
Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/
 
If you send me an email at lpolstra@sympatico.caI would be pleased to add you to my email distribution list.

If you wish to leave a comment, please fill in this form with my email address and your comment.


 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.
Yours truly,
Lydia Polstra

Give Yourself Full Body Workout Without Equipment Or Machines.

Dr. Doug McGuff is The Expert in High Intensity Training and Fitness Medicine. He is a consultantat the gym, Ultimate Exercise, and is a full-time practicing emergency physician who lives in Seneca, South Carolina.

In the video link below, he shows us how we can get the same high intensity benefits we get from a Body By Science full body workout without equipment or machines.

These are the fundamental variables that­­ produce increases in both muscle and bone mineral density:

High Intensity –Thebody responds to high intensity training by causing microscopic cellular damage that seems to be essential for stimulating increases in both muscle and bone mineral density.By training to muscular failure, you send an alarm to your body that more muscle strength is needed. Therefore, the recovery period is when the muscle is increased.

Brief Workouts –Workouts last no more than 20 minutes. You want the minimum amount of exercise that will trigger increases in both muscle and bone mineral density. Any longer reduces the growth, which happens in the recovery period.

Infrequent Workouts –The goal is a full body workout once a week. Training to muscular failureconsumes a large amount of your body’s resources. If you do it correctly, you will be totally exhausted. The recovery period is when the body is building up of the damaged muscle tissue. Doing a workout too soon will interrupt muscle growth. 

To learn more please visit his website http://www.drmcguff.com/train/

One of the best ways to do Give Yourself Full Body Workout Without Equipment Or Machinesis to do time static contraction. You can do it very effectively using yoga blocks and a yoga strap. 

This Blogger bought the REEHUT Yoga Block 2 Pack and Yoga Strap Combo Set. A similar combo will work. You should be able to buy it for less than $20 US. This Blogger does not receive commissions.

Dr. McGuff uses a time static contraction protocol. A time static contraction protocol is isometric, there is no movement. You are increasing your muscle strength by increasing your resistance against an immovable force.

The idea behind time static contraction is that you have a very gradually increase in your effort against the resistance.

Each exercise lasts 60 seconds. 

Dr. McGuff uses the strap to demonstrate the time static contraction Lateral Raise for the Deltoids.

Although you can see equipment in the background, none are used in this series of exercises.

In first 20 seconds he pushes his arms apart for 50 % of his total strength. 

After the first 20 seconds he increases the push to 75% of his total strength, hold it for 20 seconds. 

After that for 10 seconds he increases it to 90 % of his total strength.  

For the last 10 seconds he goes as hard as he can. At the end he is out of breath. 

This same pattern is used in all of the exercises. What follows is a series of exercises you can do using that 50% 75% 90% and 100% of your full strength. Each exercise is completed in 60 seconds.

Here is the series of exercise:

1. Squat Using the Strap.

Lengthen the strap so that when you step on it your feet are about shoulder width apart. See the picture below.

Put the buckle down on the ground, step on it about shoulder width squat down and hook it over your thighs and then from this position you’re going to do your resistance stages. At the end you won’t be able to stand up.

2. Pull Down Pull Down Using Time Static Contraction.

Sit at a desk. Pull up a chair up sit on the edge of the chair so your pelvis is curled forward just a little bit. Place the yoga blocks spaced should width apart. Put your elbows shoulder width apart.  Drive your elbows straight towards the floor while you draw your knees up. Push down 50% for 20 seconds and 75% for 20 seconds then 90% for 10 and then 10 seconds of as hard as you can.

3. Chest Press

Get down and push-up position.

Get the strap over your back.

Push up for 50, 75, 90 and 100% of your full strength. By the time you get to 90% you may not be able to hold yourself up anymore.

4. Chest Fly (Optional)

Before the Chest Press, If you are strong enough you can tire these same muscles by first doing a chest fly.

Hold the yoga blocks between your forearms and squeezing them together for 50, 75, 90 and then 100% of your total strength.

5. Rowing Motion

Put the buckle on the ground step into it. Spacing it equally on either side, bend over at the waist and pull with your hands close to your knees with a rowing motion. You can vary your hand position by changing the length of the yoga strap opening. 

Pull at 50, 75, 90 and 100% of your full strength. 

6. Lateral Raise for the Deltoids:

The time static contraction lateral raise position using the strap. 

Do this exercise the way it was demonstrated at the beginning of this blog.

7. Hip Adduction 

Put the pads between your knees squeezing together for 50, 75, 90 and 100% of your full strength.

8. Hip Abduction

Put the yoga strap tighten up around your legs the appropriate distance and you push your legs apart for 50, 75, 90 and 100% of your full strength. 

These last two done immediately before a set of free hand squats make it usually hard.

9. Free Hand Squat:

Using this set of time static contraction exercises you can give yourself Body By Science full body workout without equipment or machines. 

This Blog has been condensed from Dr. McGuff’s video, Timed Static Workout https://www.youtube.com/watch?v=BjZV2-aSS50

You can watch Dr. McGuff demonstrate various workouts through his website http://www.drmcguff.com/

To learn more, I urge you to read his excellent book, Body By Science. https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. 

I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.

Please let me know you are interested in the Post by clicking Like or entering a Comment.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/

If you send me an email at lpolstra@sympatico.ca I would be pleased to add you to my email distribution list.

If you wish to email me please use this form and fill in my email address, lpolstra@sympatico.ca

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

What Is The Biggest Trap Causing You To Gain Weight?

It is snacking camouflaged as “Healthy snacking”. All these extra meals and drinks even if they are small and healthy create a spike in insulin – this adds up. 

Insulin is the fat MAKING hormone, AND IT PREVENTS FAT BURNING. The grocery store is filled with all sorts of new snacks protein bars, jerky, drinks, granola bars, with added buzz words like “gluten free” or “organic” or “natural”, but it is still food. Even fruit between meals can block weight loss. Dr. Berg cut fruit out between meals and went from 211 pounds to 185 pounds in 6 weeks.

In a 2011 report from the US Department of Agriculture there has been noted a more than double spike in snacking since 1970. It is the frequency of snacking that is the one of the biggest root causes of obesity because our bodies were not designed to eat so frequently.

Ninety-four percent of the U.S. population snacks at least once a day. An average U.S. consumer eats between 4 to 5 snacks per day and 3 to 4 beverage snacks per day. 

Do not Bother Counting Calories

When people start a diet they count calories, they eat less, which automatically increases hunger, cravings and the need for more snacks causing the spike of insulin. 

The Global Industry Analysis Incorporated reports that the so-called “healthy snacks” trend is exploding. Global snacks from the entire world are expected to exceed 630 billion dollars 2020. This is driven by something called functional snacks like the protein bars, protein snacks, “Organic”, low-carb, low-calorie, GMO-free, gluten-free, and no trans fats snacks.

In the 70s there were no Starbucks where people were drinking in these sugar beverages 24/7.  In the grocery stores there were no aisles of so-called healthy protein bars. There were very few performance drinks like the sugar exercise Vitamin Water type drinks.

They did have granola, mixed nuts, jerky, dry food, trail mix, which by the way always has sugar type chocolates in them. Now there is tons of new foods that you could snack on camouflaged being “healthy”.

It doesn’t matter if it’s healthy or not it still spikes insulin. 

It is an insidious trap! 

Why, because when you have low blood sugars, when you feel stress, or when you are tired, you are hungry, you are craving, and then you eat it makes you feel better. The snack lowers stress, it gives you some energy, it brings your mood up but without understanding what is happening in the background. 

These “healthy snacks” makes things worse. It is creating a massive amount of insulin, which is causing a need to eat. Each time you eat it drops your blood sugars and you want to eat. So insidious trap starts up again.  

Are You Ready To Stop Snacking?

The solution is intermittent fasting. That means eating only 2 meals a day with no snacks. Insulin spikes will be reduced to just after your meal and not through the day.

To learn more check out this video, Keto and Intermittent Fasting: the Big Overview for Beginners

This blog has been condensed from Dr. Berg video: The Biggest Weight Loss Trap HEALTHY SNACKSPlease copy and paste this link to watch the videohttps://www.drberg.com/blog/the-biggest-weight-loss-trap-healthy-snacks?utm_campaign=10%2F16%20-%20Biggest%20Weight%20Loss%20Trap%20%28WE%29%20%28SnCaM4%29&utm_medium=email&utm_source=klaviyo&_ke=eyJrbF9lbWFpbCI6ICJscG9sc3RyYUBzeW1wYXRpY28uY2EiLCAia2xfY29tcGFueV9pZCI6ICJQekh3SGEifQ%3D%3D

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.

Please let me know you are interested in the Post by clicking Like or entering a Comment.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/

If you send me an email at lpolstra@sympatico.ca I would be pleased to add you to my email distribution list.

If you wish to email me please fill in this form with my email address lpolstra@sympatico.ca and your comment.

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Switching Between High And Low Carb Diets Is Why You Cannot Loose Weight.

Stuck!

How can you get unstuck? First we have to understand metabolic flexibility vs. metabolic inflexibility.

Metabolic flexibility is your body’s capacity to adapt to different fuels. Only a very few people have metabolic flexibility and are able to easily go back and forth between high and low carb.

Metabolic inflexibility makes switching from a high carb diet to a low carb diet challenging. The switching back and forth between high carb and low carb diets causes your metabolism to slow down.

Anyone with metabolic inflexibility and will need to try a different approach. You will have to consistently keep insulin levels down, which means no cheat meals or snacks. If you cannot be consistent you actually slow your metabolism. It will take time to adapt to keto.

What causes metabolic inflexibility? 

• History of insulin elevation over time

• Yo-yo dieting

• Stress

• Pregnancy 

• Poor sleep

• Over-training

• Inflammation

History of insulin elevation over time:        Metabolic inflexible develops over time from insulin elevation.  Insulin is the main thing that determines what type of fuel you are going to burn. If the insulin goes up you are not going to burn fat you are going to burn sugar. If the insulin goes down you will burn fat. 

Why, because insulin gets damaged as you stimulate it over time by consuming a lot of carbs and also by eating frequently, as a result you start developing insulin resistance. 

Insulin resistance is behind a slow metabolism and a stuck set-point. Where no matter what you do you cannot seem to get below a certain weight. 

Yo-yo dieting:                        Being stuck on a set-point comes from yo-yo dieting especially if you are doing a low calorie high carb low fat diet.

Stress:Stress will ruin insulin resistance.  

Pregnancy:     This hormone change can affect insulin resistance. Many women who become pregnant, have the baby and find that that is the point where the metabolism has slowed down. 

Sleep:  Lack of sleep, for example, you are working third shift for many years that can greatly affect your metabolism.

Overtraining:Dr. Berg had a patient who was exercising six hours a day, seven days a week. That is overtraining and she wondered why she could not lose weight there is no chance of recovering from that. The body is constantly inflamed.

Inflammation:            If you have inflammation in the body that can create insulin resistance.

The best ways to get a consistent reduction of insulin are:

• Keto

• Intermittent fasting

• Exercise

• Nutrients 

Gaining metabolic flexibility can take a lot of time. It can take years of healthy lifestyle choices to speed up your metabolism.

If you are lucky enough not to have to go through a lot of the listed stressors you may have metabolic flexibility and you can go back and forth and back and forth between high and low carb.  

If you are like most people and you have metabolic inflexibility, you are going to have to try a different approach. You cannot have a cheat day without affecting your insulin resistance. You are going to have to be consistent, consistently keeping the insulin normalized through doing healthy keto and intermittent fasting. 

Exercise consistently and allow enough time to fully recover. Making sure that your nutrients in the food are at a high level.  

It takes some time to correct insulin resistance – months possibly even a few years. Achieving metabolic flexibility will not happen in 3-4 weeks.

This blog has been condensed from the Dr. Berg video: Metabolic Flexibility Vs. Metabolic Inflexibility           https://www.facebook.com/watch/?ref=saved&v=366442174667308

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available.

Please let me know you are interested in the Post by clicking Like or entering a Comment.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/

If you send me an email at lpolstra@sympatico.caand I would be pleased to add you to my email distribution list.

If you wish contact me please fill in this form with my email address lpolstra@sympatico.ca and your comment.

 My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Growing Muscle on Keto

To grow muscle while doing intermittent fasting and keto you must exercise. Why? It is because the most important stimulus to muscle growth is the intensity of the exercise. 

Before we get into the exercise part. We need to understand the underlying principle. When you do intermittent fasting consistently (two meals a day) and you are adapted to ketosis you will have higher levels of human growth hormone. Human growth hormone doescause the growth of muscle and it also prevents the loss of muscle.

On the opposite spectrum if you are eating frequently through the day and you have insulin resistance and you have blood sugar issues or you are pre-diabetic or diabetic, you are going to have less amino acids going into that muscle. You are going to have more muscle loss. 

To stimulate muscle growth or retention, consume two meals a day. Keep your carbs closer to 50 grams per day, but not over that. Why? We do not want to go too high because we are trying to prevent insulin resistance. 

Make sure that we have enough complete protein for the muscles to choose from. Seven to eight ounces of protein per meal is a good option. Adding more than that will not help you with stimulate muscle growth. It just creates more stress on your kidney and your liver. It can increase your glucose a little bit too much. 

Sufficient sleep is very important because if you are not sleeping you increase the stress and the hormone cortisol breaks down muscle protein.

The following data comes from an interview Dr. Berg had with Dorian Yates. He achieved Mr. Olympia six times. His philosophy on muscle growth makes a lot of sense. 

Dorian Yates starts off with some warm-up sets with some lighter weights.

Next he will do one insanely extremely difficult set of about six to eight reps. 

He will do these reps to total failure and beyond.  He will go as hard as he can and then we can not go anymore he will get someone to spot him and assist him with a few more reps. He goings beyond total failure. 

That is based on this principle of intensity. He is maximizing that workout intensity because what you are trying to do is you are trying to damage the muscle. You are trying to destroy that muscle. 

A Couple Key Points: 

Keep perfect form. 

Do not recruit other muscles. 

Do not create momentum as you are working out.

You are trying to isolate one muscle at a time to maximum failure and beyond.

(This Blogger prefers the support of the weight machines)

To work a muscle doing the bench press for example, you are going to contract the pectoral muscle by pushing out from your body and then you bring it back to your body. Pushing away is concentric movement, which is contraction. When you bring it back to your body you have eccentric movement, which is lengthening. It is actually stronger than the concentric part. 

With someone helping, focus on the concentric part (pushing away from your body) and bring that to failure. This way the muscle is completely and utterly exhausted to the point where you create some serious damage. 

Work that muscle once a week. The key is to let it recover fully. 

A big mistake is to work out when that muscle recovery is incomplete and has not healed.  That is when you create scar tissue and injury.

Allowing your muscle to recover fully is what makes the muscle get bigger. The exercise, the intensity, is the damage of the muscle and then you let it heal and so then the next time you work out you are a little bit stronger and at some point you ensure you reach complete muscle failure gradually increase the weight so that the muscle grows.

Do not go for momentum; you want controlled isolated movement with a pause. For example, when doing a bench press you come all the way to the end you pause and then come all the way back and you come back on the eccentric part slower then you pushed it out.

In summary, do some warm-ups, one intense set per exercise. Dorian may hit that muscle like the pec with maybe three to four to five different exercises but he is only going to do that one intense to total failure and beyond once per week.

For details get one of his books. https://www.amazon.com/Dorian-Yates-Shadow-Official-Biography-ebook/dp/B088QS8L39

He works out one hour per day only four times a week. On the off days he does cardio, which actually helps the recovery.

Do not jump into this right away because you can hurt yourself.  Go into this very gradual probably hire a personal trainer to help you. Over a period of weeks build up to this intense total failure and beyond a set.

If you combine this with your keto intermittent fasting, keep your stress low, good sleep you are going to be able to get muscle hypertrophy. 

To have muscle growth, you have to work out intensely to create the damage and the soreness and then you have to recover completely. It might take 2 to 3 weeks to see muscle strength if you are just starting.

This Blogger follows Dr. Doug McGuff. His method is very similar. It is explained in detail in his book Body By Science.   https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174

This Post was condensed from Dr. Berg’s Post Growing Muscle on Keto https://www.youtube.com/watch?v=5pjG98krPT4

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. 

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to email me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How Much Of Your Health Or Disease Is Genetic?

I was born with bad genes. There is nothing I can do. That is absolutely not true!

­­

Only 5-10% of disease is caused by a genetic defect that has been passed on by your parents.  It does not mean that you’re going to get that disease.

Thomas Seyfried, the expert in cancer, wrote a book, Cancer As A Metabolic Disease. He says when you see tumors in cancers you do see a lot of genetic mutations but those mutations, those alterations in genes are downstream.

They are symptoms NOT causes of the cancer.

They are symptoms of the damage in the mitochondria, the machinery where you are burning fuel. That is the first thing that gets damaged and then the mitochondria adapts to a different metabolism called fermentation.

Because the mitochondria has its own DNA and they are not protected like the DNA in the nucleus because they are outside the nucleus they are very susceptible to mutations and alterations in the DNA. That is probably one of the reasons why you see so many gene mutations in tumors and cancer.

Most gene mutations are not inherited; they are somatic mutations. Somatic mutations mean it is not inherited, but caused by your environment. 

To understand this further, epigenetics is an important term. It means above genetics.

Epigenetics explained:

 • Genes are small sections of the DNA.

 • DNA is the blueprint for building a body.

The DNA and genes can be compared to a CD with a playlist in a certain order. But, you need someone to play the CD – that is what epigenetics does.

The DNA or gene is not set in stone. Just because you have certain genetics does not mean anything. It is really the epigenetics.

You are in charge of your DNA. You can do something about your genes, and it has to do with the epigenetic triggers. These environmental triggers turn on or off the genes.

Epigenetics triggers:

 • What you eat (the nutrients in the food)

 • When you eat (fasting)

 • Cold/Heat

 • Stress

 • Sleep

 • Exercise

 • Mood

 • Age

90-95% of your health and whether you get a disease is epigenetics.  You can select what you want to activate and control.

Another import term is Exposome.  Exposome is the accumulation of all the exposures of an individual in a lifetime and how those exposures relate to health.

We are talking about the exposure to your environment, which started when you were still in the womb. You were exposed to what your mother ate and the stress that she experienced.

Everything adds up and can trigger certain genes, which leads to certain diseases. With epigenetics we include:

• Environmental factors

• Stress

• Social experiences as a child

• Nutrition

Nutrition is very important because what you eat and what you do not eat because if you are deficient in certain nutrients. It makes you very, very susceptible to getting all sorts of diseases.

Another huge factor that is equivalent to your environment with epigenetics is your attitude and your mental state, how you view things, how you deal with life. Are you in fear all the time and worried about things versus do you have a relaxed mental attitude about it.

Your genes have a lot less to do with your health and you do have the ability to control your genes way more than you think.

Do not accept the concept that everything is genetic and you are predestined to certain diseases. That is not true. You can control your health with your lifestyle and your attitude.

You are not predestined to have certain genetic diseases or genetic disorders. 

This blogger has chosen to use this as the focus of this blog. Please review the featured blog post https://2healthyhabits.wordpress.com/2017/03/30/genetics-does-not-have-to-dictate-my-health/

This blog has been condensed from these two Dr. Berg videos:

  1. How Much of Your Disease and Health is Genetic? https://www.youtube.com/watch?v=JsM9pl5SX1M
  2. What is Epigenetics In Simple Terms  https://www.drberg.com/blog/what-is-epigenetics-in-simple-terms

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Fasting: 14 Things To Consume In Order To Make Fasting Easier.

When you do fasting, anything that you are consuming other than water is going to break your fast to some degree but these are the items that will have a very minor effect on your ability to get right back into fasting. 

The biggest thing that will break your fast is refined carbohydrates or sugar – the high carbohydrate diet.  

Protein also has the ability to break your fast because protein can stimulate insulin. This is why if you are doing fasting and you work out and you take some branched chain amino acids right before the workout you will break your fast. Other things that will break your fast because they increase insulin are collagen or bone broth. 

The two things that do not seem to have that much effect on insulin are fats and fiber. Fiber has a zero effect on insulin. For example, when you are consuming leafy greens that are very high in fiber, low in sugar that will have a very minimal effect on insulin. 

Anything of any significant quantity of calories can stimulate insulin to a certain degree. There are some things that you could consume that will have a minimal effect on your ability to stay in ketosis and do your fast.

  1. MCT oil.It is very good especially when you are starting your fast.  It is good in your coffee because MCT oil will turn into ketones very fast and then your brain can run on the ketones. Your heart can run on the ketones. You can use these ketones as energy and MCT oil will allow you to go longer without getting hungry.
  2.  Coffee. Coffee does not break the fast very much as long as you do not put sugar in it. You can add a sweetener like a little erythritol, stevia or a monk fruit. A little bit of whole cream will have a very minor effect. Coffee can help you fast longer and it can reduce hunger.
  3. Exogenous ketones.Another name is ketone salts. If you are fasting and you feel tired or you have brain fog you can take ketones and they go into your blood and then your brain will pick it up because if the brain has a choice between glucose or ketones it will always pick ketones. But if your body has not fat-adapted yet and you have not generated ketones you can end up with low blood sugar and you might feel tired. But if you provide the ketones for the brain it will use them for brain energy. This could help you feel better while you are fasting especially if you experience brain fatigue or lethargy.
  4. Tea.Drinking tea can greatly help you fast longer because of the phytonutrients in the herbs that make up the tea.
  5. Electrolytes.The trace minerals and electrolytes will actually help your blood sugars and help your energy of your muscles. It makes it easier to do fasting.  They have only a few calories unless you are getting the wrong type of electrolytes that has glucose. 
  6. Probiotics.Probiotics are healthy bacteria that it can help stabilize blood sugars.
  7. B Vitamins.B vitamins will help insulin resistance. It will give you energy. These B vitamins are needed at the cellular level especially when you are doing fasting or ketosis.
  8. Apple cider vinegar.It has a great effect on your blood sugars and it can allow you to go a lot longer without eating. Find one with two grams of sugar. But even two grams could be too much for some people. It really depends on your metabolism. It has a good probiotic and a good acid to help you fast longer especially at night. It can be a replacement for beer or wine or champagne as it has a similar texture and carbonation. (Add 1 ounce to 8 ounces of water.)
  9. Fibre.Fiber does not stimulate insulin. It is food for your microbes and the microbes actually make butyric acid, which is in the family of ketone and that can help stabilize your blood sugars and improve insulin resistance. Take a concentrated green fiber or a wheatgrass juice powder for the nutrients.
  10. Erythritol.You can put it in your tea or coffee. Erythritol has a zero effect on the glycemic index. It gets absorbed in the small intestine and it gets in the blood and it gets pushed out the kidneys unchanged. Erythritol, stevia or monk fruit sweeteners have little effect on your blood sugar.
  11. Lemon juice.There is a little bit of carb in lemon juice but a little lemon juice in your water is totally fine. It will not break your fast for more than a minute. It can actually help reduce the risk of kidney stones, gout or high levels of uric acid. (Put 1 ounce of juice in 8 ounces of water.)
  12.  Amino acid blend.Protein in general will stimulate insulin but there are certain blends of amino acids like the keto essential amino acids that do not provide fuel for the body but are mainly for recovery. Take a straight amino acid blend right after you workout. It will not to give you an insulin spike. (See note below.)
  13.  Sea salt.This is very, very important. I recommend Himalayan pink sea salt. Sea salt actually can make you feel stronger your muscles it can help with your energy level because if you are deficient in salt you can have like the keto flu or a keto fatigue so salt could give you more energy.
  14.  Water.  Drink about 2 and 2.5 litres per day. If you do not and you are a kidney stone former, you may find that your uric acid goes up and potentially you could form a uric acid stone. If you are drinking enough water, you are going to pretty much dilute the urine so you are not going to form a kidney stone.

When you are fasting may get a fluctuation in hormones causing a little bit of hunger at certain points especially in the morning at 8 o’clock when you have a little spike of cortisol and you might feel like you need to eat. If you just ignore that transient hunger that will go away in most cases. If it persists then go ahead and eat but if you are going through a little wave of hunger and it goes away, it is just a hormonal flux and you just push through it.

This Post has been condensed from the original: 14 Things To Consume In Order To Make Fasting Easier.https://www.youtube.com/watch?v=hbhO_1N9kh8

To learn more about essential Amino acids please watch this video https://www.drberg.com/blog/what-is-an-amino-acid

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic. He focuses on educating people as a full time activity.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How Much Weight Can I Lose When Fasting?

What is Intermittent Fasting?  Most people eat in a six-hour window and fast for 18 hour. This is with eating two meals. No snacks.

If are currently eating a Standard American Diet and you just started intermittent fasting you are probably going to lose anywhere between 7 to 15 pounds for the first week. That happens on just about any diet that lowers the carbs. 

Why? Because you are going to lose a lot of water weight. Where is the water weight coming from? It is coming from the stored glucose as glycogen. There is 3 to 3.8 grams of water in every gram of glucose if it is stored as glycogen. Glycogen is like a fluid-filled sponge. 

When you fast, you use up the glycogen in your liver fairly quickly, which dumps a lot of water. Water stored in glycogen will release, which will cause you to get rid of a lot of water weight at first.  

There is a difference between the weight loss while doing the ketogenic diet and while fasting. 

If you are just doing the ketogenic diet where you are lowering your carbs, the most that you can lose is about two pounds of fat per week if you’re healthy. 

If you are doing intermittent fasting every day how much can you lose? The most you will loose is 1/2 a pound a day (0.227 kilograms) or 3 1/2 pounds (1.58 kilograms) loss per week. You will have to have a really healthy metabolism to be able to lose that much. 

There are many factors that play into how much weight you will lose while fasting, including:

• Age

• Activity level

• Gender

• Metabolism

• Overall health

• Diet

• Stress level

These variables will determine if you are going to lose depending on if you are fasting or just doing the ketogenic diet or a combination of both.

To learn more about intermittent fastingplease see my Blog post, How Does Fasting Speed Up Weight Loss? https://2healthyhabits.wordpress.com/2020/09/25/how-does-fasting-speed-up-weight-loss/

This Post has been condensed from the original: How Much Weight Can I Lose When Fasting?

https://www.drberg.com/blog/how-much-weight-can-i-lose-when-fasting

Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic. He focuses on educating people as a full time activity.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Common Mistakes With Intermittent Fasting That Stop Weight Loss.

Common Mistakes With Intermittent Fasting That Stop Weight Loss.

Common Mistakes With Intermittent Fasting That Stop Weight Loss.

1. You have been doing the Standard American Dietfor years and you jump into fasting without giving your body at least 3 days to be fat adapted.  
 
Why is this an issue? Because you are fasting with a blood sugar issue and if you go straight to one meal a day, you will have severe hunger with blood sugar problems, dizziness, light-headedness, grouchiness, extreme irritability, brain fog and cravings for sweets.
 
If you have those symptoms try one of the following: add another meal, more fat, add some bone broth for the electrolytes to try to speed up the healing of the insulin dysfunction. 
 
Hunger is one of the best indications.If you can go from one meal to the next and you can fast and you feel good and you have energy, you might have a little hunger and you do not have the other issues mentioned above, then it is working. 
 
Do not change it if it is working.Some people think now that I am losing weight I can pretty much eat what I want so then they go off the program. 
 
The next thing you know they are ten pounds overweight and they wonder what happened? Go back to the original formula and keep it consistent. 
 
2. You are eating too many carbs without realizing it.You did not realize that fruits, rice and sweet potato are carbohydrates. 
 
A little bit a carbs will knock you out of ketosis (fat-burning) for 2 to 3 days. It takes a while to get into ketosis and it just takes a little bit of carbs to knock you out of ketosis. 
 
If you are doing this a couple of times a week it could be the reason why you are not seeing any results.
 
To count carbs, fat and protein this Blogger uses the free version of Carb Manager.
https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/
 
3. You are on the 5 – 2 plan.You are eating whatever you want for five days and for two days you bring your calories down to 500 per day. 
 
The problem is that there is not enough time to adapt to the state of ketosis (fat-burning). You will be struggling and you are not going to be comfortable and you will cheat. You will say, this is not right for me and give up.
 
4. You are Fasting but when you are eating you are not eating enough to provide enough nutrients. 
 
If you are eating too few calories, usually you are not getting enough nutrients. You have to increase the density of the nutrients in your food or enhance it with other supplements. At first nothing will happen but weeks later, when you have used up your body’s stored nutrients, you will notice your hair is falling out, your teeth are loose and you have bleeding gums, etc. Make sure your food is nutrient dense.
 
Eat a lot of vegetables.If you are doing two meals a day, eat two big salads or a bunch of vegetables. Why? First, because they will keep any waste and fat that is being burned going through the liver. 
 
Second, you want the vitamins and minerals from the vegetables or else you are going to actually start building up unwanted acids maybe even uric acid crystals. 
 
5. Consuming low quality ingredients.If you are fasting and when you do eat you are consuming a powered soy protein isolate mixture, or other low quality ingredients you will not look healthy.
 
6. You are not consuming enough potassium, B vitamins and trace minerals to fulfil your body’s requirements.
 
When you are fasting all sorts of genes kick in, anti-aging genes, genes that help reduce inflammation and genes that help regrow brain tissue. 
 
If you do not have a reserve of nutrients and you are eating you are eating regular foods, you may end up being deficient and run into issues such as heart palpitations and hair falling out.
 
7. If you are vegan and doing keto make sure you take B12, DHA, zinc and ironbecause you are not going to get these are less you consume animal products.
 
8. You are doing intermittent fasting and when you eat you are doing keto but you are eating low fat.If you keep your fat and carbs low, the only thing that can go up is protein. Too much protein can create problems as well.
 
To learn more about how much protein is enough, please see my Blog, How Much Protein Do You Need In Nutritional Ketosishttps://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/
 
When you cut fats, you cut out soluble vitamins, omega-3 fatty acids and all sorts of essential nutrients.
 
This Blog Post has been condensed from two of Dr. Berg’s Posts:
1. Mistakes You Can Make With Intermittent Fasting That Can Ruin Your Results.
https://www.facebook.com/drericberg/videos/312107956734252
 
2. The 3 big intermittent fasting mistakes.
https://www.youtube.com/watch?v=9z4lpYvgZfA
 
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 
 
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
 
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
 
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
 
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
 
Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca
 

May you Live Long Healthy.
Yours truly,
Lydia Polstra
https://2healthyhabits.wordpress.com/

How Does Fasting Speed Up Weight Loss?

You are on the Ketogenic plan and you lose a lot of weight at first, but it is slowing down. So Frustrating. You think about quitting but you will loose all the benefits – looking better, feeling better in your clothes, no cravings, no hunger and more energy.

On the TV show, The Biggest Loser, these people worked out about eight hours a day, they reduced their calories and they eventually lost the weight.

Do they gain the weight back? Yes, almost all of them do. Why? Because losing weight is not a normal for the body.  It is anti-survival.  Your body has evolved to store the energy as fat and hold on to it in times of famine. 

You know this is true because it is much easier to gain weight than it is to lose weight.

When you go on a low-calorie diet, your metabolism will adjust and it will start slowing down. It will eventually create a set point – a weight that it’s almost impossible to bust through.

For example, you are on the Keto program and you get to 180 or 170 pounds and you just can’t seem to get below no matter what you do. What stops you from busting through that Plateau or set point? It is high levels of insulin.

Too much insulin prevents fat burning. Usually what comes along with it is insulin resistance. It is the combination of insulin resistance and excessive insulin that is behind this set point.

The big question is – does Keto slow your metabolism like other diets?

The answer is this not if you are adding intermittent fasting.

What is the difference between Intermittent Fasting and a low calorie diet? Some people will say they’re the same thing because you are consuming fewer calories. There is a huge difference and it boils down to this one reference in the Guidance Physiology on page 930. We are talking about other factors that stimulate insulin. It says gastrointestinal hormones, there’s a hormone called GIP.

What does that mean? It means that when you eat, you trigger insulin. So keto is low carb and that is going to lower insulin. Intermittent fasting is less frequent eating, less GIP hormone, less insulin. Both these actions – keto low-carb, intermittent fasting with less frequent eating – will lower insulin and improve this set point.

Whereas low calorie diets do not focus on frequency of eating, in fact when you are on a low calorie diet you have to eat frequent meals and snacks you’re probably doing five to six meals small meals.

Try this experiment at home. Fast and then eat just a little bit of protein – two strips of bacon. In an hour you are going to be starving. Why? It is because of the GIP hormone.  Every time you eat you spike insulin, as a result the blood sugars will plummet and then you will be hungry.  

With low calorie diets you are constantly hungry. You have more insulin production. But with intermittent fasting despite having the same amount of calories as a low calorie diet but you have less insulin spikes because you are not eating so frequently. The cool thing is you are not hungry. Why? Because when you lower insulin you tap in your fat reserve.

When you are doing the low calorie diet and you are dependent on sugar for fuel. You are hungry between meals because you are dependent on sugar. You are you not tapping into the fat.  To tap into fat you have to lower the insulin.  

When you are doing keto and Intermittent Fasting, you are tapping into your reserve fuel – your body fat. You are not able to tap into it because insulin is like the lock that holds it there.  In order to tap into this fat you need to lower insulin and that is going help lower your set point.  

The main reason why you get a plateau on keto mainly has to do with your past dieting. You may remember when the first time you did a diet it worked. Second time maybe worked. Third time it did not work as great. Fourth time, it is not working that great and then you got to the point where now it does not work at all.

All that means is you have generated so much insulin in your body and so much insulin resistance – it caused low-calorie diets not to work.  When you do Keto and you definitely need to add Intermittent Fasting, which is the secret to speed weight loss up. Realize that the barrier is the high insulin and you need to actually do a little bit lower carb and you need to decrease the frequency of eating and get a little bit stricter with your Intermittent Fasting. No snacking.

Intermittent Fasting:  Most people eat in a six-hour window and fast for 18 hour. This is eating two meals, which is fine. But if you plateaued and you want to speed things up, you want to go down to one meal a day (OMAD). 

It will speed things up because you’re going to really drop insulin down. The other tip you want to do is when you do keto start to lower your carbs even below 20 grams maybe down to even 10 grams or even lower.

Bust through the plateau through lowering your insulin improving insulin resistance.

Want to learn more. Please read my Blogs:

Weight Loss Plateau 101 for a Slow Metabolism

https://2healthyhabits.wordpress.com/2020/09/04/weight-loss-plateau-101-for-a-slow-metabolism/

Plateaued. Want To Loose More Weight?

https://2healthyhabits.wordpress.com/2020/09/18/weight-loss-plateau-101-for-a-slow-metabolism-2/

This Post has been condensed from Dr. Berg’s video Overcoming Keto Plateau After 6-8 Weeks

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Plateaued. Want To Loose More Weight?

Dr. Berg explains why you may have stalled. To loose weight, you need to lower your insulin to a healthy level. To do so you need to eat two times a day. Eat enough fat so you can maintain hunger between meals. No Snacks.

Insulin Resistance:

Every time you eat you spike insulin.  As a result the person has a high level of insulin in their blood even in a fasting state.  When tested the blood sugars usually are normal because the high levels of insulin will keep the blood sugars down right so it won’t go up but they have severe insulin resistance. 

The goal is to get healthy insulin.

Commit To Both:

If you do keto without Intermittent Fasting it won’t work.

It you do Intermittent Fasting (eating 2 meals a day) without keto it won’t work.

Guidelines:

  • No cheat days because it is going to throw you off for several days.
  • Start with three meals a day. No snacks. To be able to go from one meal to the next you need more fat because it is more satisfying.
  • You need more salad and greens to give you potassium to heal insulin resistance and speed things up.

What happens when you go from eating three meals to two meals is you are doing Keto-adaptation, you’re adapting to burning your own body fat. In that process you’re usually going to need more of certain nutrients. You’re going to need more potassium and b1. 

Dr. Berg recommends electrolyte powder or potassium citrate that is in it or nutritional yeast that will speed things up and so you won’t get the side effects.

This Blogger suggests that you look at the ingredients in each of these. Then decide if you want to order them through Dr. Berg or find an equivalent with the exact same ingredients. Avoid synthetic ingredients because your body can not absorb them or use them.

Two Meals A Day:  Each day push your breakfast to later until you only have two meals a day. Remember no snacks. 

If you still have cravings, if you’re still very hungry between the meals, you’re not fully adapted. So you need to cut your carbs lower, there may be some hidden carbs you are eating. Or you are not consuming enough greens.

Another reason you are still hungry is that your protein is off a little bit.

How Much Protein Do You Need?

If you’re doing three meals you are eating about four ounces of protein per meal. If you’re doing two meals you are eating about five ounces of protein per meal. If doing one meal it’s about eight ounces of protein per meal. 

Dr. Berg recommends using this range in the beginning when you are doing three meals a day, you are doing more fat and you’re trying to get your body in fat-burning. 

The goal is really to get your body to burn its own fat. If there’s too much dietary fat available in the diet body’s not going to necessarily go after your body fat reserve. It will go after the dietary fat.

Increase or decrease your protein depending on how you feel as well.  Some days you will just know if you had enough protein for the day or you know that you will need a little more protein. 

As we consume less food eating 2 meals or one meal per day, the amount of protein per day is going to decrease because your body is going adapt to conserving proteins.  Your body will conserve retain more nutrients and you are not going to need as much food. Be assured, you will not become nutritionally deficient. 

Do You Have These Protein Deficiency Symptoms?

https://2healthyhabits.wordpress.com/2020/08/21/do-you-have-these-protein-deficiency-symptoms/

As you go to two meals and one meal lower the amount of extra of fat. If you want to lose weight cut down the amount of fat not by consuming lean protein but by not adding add more fat into the meal. Just eat the fat within the protein. Too much fat can slow down your progress. 

What determines whether you go to two meals to one meal has to do with your goal. Do you want to lose more weight? 

If yes, but my metabolism is slow and you are not loosing weight at two meals just go to one meal. That is going to really speed things up the healing your insulin resistance and you are going to see a lot more progress. Why? Because you are up against years of a sluggish metabolism and hormonal issues. If you have a slow metabolism go to one meal a day. 

Start focusing on reducing your stress by taking the nutrients mentioned above, try acupressure to release stress, go for long walks, change your environment, increase your sleep which will help you absorb nutrients and add more exercise. These are all things are going to speed up weight loss.

To learn more about relieving stress, read How to Relieve Stress by Dr. Berg https://2healthyhabits.wordpress.com/2020/07/10/how-to-relieve-stress/

Look for other body issues that you have that you can improve. For example if you have a thyroid issue or a polycystic ovarian syndrome or really bad cycles or inflammatory conditions or constipation, then fix the weak link and that will actually speed things up. Dr. Berg has a Facebook page that has videos that explain how to improve many illnesses without medications. 

This is an overall chart that Dr. Berg used in the video below.

This Post has been condensed from Dr. Berg’s video, Weight Loss Plateau 101 for a Slow Metabolismhttps://www.youtube.com/watch?v=Vlc8XOv35EI&t=290s

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

CARB MANAGER is the Most Comprehensive and Easiest-to-use Net and Total Carb Counter

CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.

Blog - Oct. C.M. logo

But that’s not all. Keep a daily log of nutrition and fitness, use the calculator to set your net macros and weight loss goals, and get detailed nutrition information about your logged data when you need it. Use the app to visualize your macros every day to stay on track.

In this video, they show you how set up your Carb Manager account, choose your macros goals, set weight loss goals, and start tracking carbs like a pro. https://www.youtube.com/watch?v=KJQrqBnCOZQ

For your convenience, you can follow with the Transcripts option, by clicking the tree dots.

You’ll also learn how to access all of Carb Manager’s resources that are included with the FREE membership, like the support center, support team, “learn about Keto” articles, premium meal plans, and more.

Available as an App for your mobile, tablet or on the web by pasting this link into your address barhttp://www.carbmanager.com

Use Carb Manager to:

  • Keep a daily log of your diet to know exactly what you are eating
  • Set your net carbs, macros, and weight loss goals with our calculator
  • Search 1M+ foods with macros and carb counts, including net carbs and sugar alcohols
  • Use the lightening-fast search engine, or scan a product barcode for instant lookup
  • Quickly record your water intake — hydration is vital
  • Exercise matters! Pick from 100s of common exercises or create your own
  • Track your weight and BMI with beautiful charts
  • View detailed nutrition info for each day and food, including total carbs, net carbs, fat, calories, protein, and more
  • Visualize your macros each day
  • Create custom foods and recipes

Set up your Carb Manager by going to Getting Started.

Select the following:

  • Show progress on the wheel.
  • Track my macros
  • Select net carbs and nottotal carbs
  • Select Energy Units in calories
  • You can connect it with your Fitbit if you do have one.

Still under Getting Started in my Profile:

  • Enter in your demographics:
  • For example: Female, Birthdate, Height and weight. You can update your current weight here.
  • Enter how active you are

Under Goal:

Be sure to select “I’d like help calculating my goals” not “I know my goals already”. It is not recommended that you choose more than 1.5 pounds per week.

Next choose Custom.

Place your finger on the dotted line and drag it to select:

Fat 70% for fat

Protein 20%

Carbohydrates 10%

Click apply

Now enter your meal.

Go to Daily Log.

Example for breakfast, go to common foods, type in Egg.

You can also add Branded purchased products, with the Search function in Foods.

If there is a food you’re going to be eating on a regular basis, you can do is click the three dots at the very top and then you can select add to your Favorites.

To access your Favorites, go to Quick Find. There you can also add foods in the Recently Viewed and Frequent lists.

Recipes:

To create a recipe, go to recipe, enter give it a title.

  • Then determine how many serving sizes
  • Add in your ingredients.
  • Then save.

It shows you the net breakdown for one serving of the recipe.

When you have completed entering the meal go to In Depth to see the actual breakdown.

You can copy the same food to other days. Simply click the breakfast tab then click the three dots select copy and then add it to a new day.

The sample day is shown below.

Blog - Oct. picture Sep. 2019

Carb Manager clearly shows how many carbs you’ve consumed in a given day relative to any other macros you’ve consumed.

See that the Wheel is partially highlighted on the fat.

I met the daily protein goal and went over on the net carbohydrates.

Go to In Depth to see the pie chart.

Progress:

To track progress, go to My Measurements.

You may want to check out Carb Manager Premium but the Free Basic App is all I need.

https://www.carbmanager.com/premium

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Weight Loss Plateau 101 for a Slow Metabolism.

To Loose Weight:

1. Keep your carbs below 20 grams.

This is very important especially if you have a slow metabolism. When your carbs are low, fat-burning will start. Please see the quote below.

“When glucose concentration is low, insulin secretion is suppressed and fat is utilized almost exclusively for energy everywhere except in the brain.” Quote from, Guyton and Hall Textbook of Medical Physiology, 2015.

2. No snacking between meals.

Do intermittent fasting. Don’t eat when you are not hungry. If you have low blood sugars from hyperglycaemia or insulin resistance that is an indication that you needed add more fat to your last meal.

Insulin resistance is when the cell or the liver becomes low with insulin there’s a feedback loop that’s going to tell the pancreas to make more insulin so even when you’re not eating sugar your insulin is going to be high if you have insulin resistance.

3. Keep your vegetables on the high end.

If will not work with out a lot of vegetable. You will need the fiber for the gut and the nutrients or you will strain your liver. You need the vitamins and potassium to help you do keto. The fiber will benefit your gut.

4. Hidden carbs.

Alcohol will stop weight loss. Fruit, such as apples, will bump you out of ketosis, but a few berries are okay.

5. Stress.

Stress will trigger cortisol that causes all 6 fat burning hormones to shut down. Figure out what is stressing you and make changes to reduce stress. If you can’t avoid the stress, go on long walks for an hour and half to de-stress.

6.Sleep.

Adding another hour of sleep could be the difference between losing and not losing. A short nap will help.

7. Other health problems.

The goal of Healthy Keto is get healthy to loose weight, not to loose weight to get rid of the health problems.

Dr. Berg has videos on how to improve these other health problems.

Thyroid function. You may need to add selenium or iodine.

Constipation.  

Problems with your menstruation cycles will hormonally block weight loss.

Inflammation conditions such arthritis, fibre myalgia among others will block weight loss. Dr. Berg has techniques on how to get ride of inflammation.    

Intermittent Fasting will help with these health problems.

8. Supplements.

Some need to enhance their diet with more minerals, like potassium, manganese, trace minerals and B-vitamins.

9. Adding exercise.

Work up to it. Do not over train. Long recovery. The goal is to do a whole body high intensity, short duration, not very frequent with lots of rest is best to maximize the weight loss effect. Dr. Berg recommends 1 or 2 workouts per week and long walks on off days.

This blogger follows the principals of exercise recommended by Dr. Doug McGuff. He recommends a 15-minute work out and a rest for 7 to 10 days to recover.

Dr. McGuff’s Bio: Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug opened Ultimate Exercise in November, 1997, where he and his instructors continue to explore the limits of exercise through their personal training of clients.

In addition to his work at Ultimate Exercise, Dr. McGuff is a full-time practicing emergency physician who lives in Seneca, South Carolina. http://www.drmcguff.com/train/

This Blogger has posted several posts on exercise. Here are two examples of high intensity workouts.

BODY BY SCIENCE 7 (THE “BIG 5” WORKOUT) for Men https://2healthyhabits.wordpress.com/2018/06/08/body-by-science-7-the-big-5-workout/

Body By Science: Four Machines for Women.

https://2healthyhabits.wordpress.com/2018/06/01/body-by-science-four-machines-for-women/

This Post has been condensed from Dr. Berg’s Post, Weight Loss Plateau 101 for a Slow Metabolism https://www.youtube.com/watch?v=zUIZBIN_8EQ

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please use this form and fill in my email address, lpolstra@sympatico.ca

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

The Bigger Benefits Of Exercise Is Not Weight Loss.

The amount of influence that exercise has on your weight is only 15%.

85% of weight loss is influenced by what you eat and the frequency of your meals.

Bigger Benefits Of Exercise Are:

  1. Prevents the loss of muscle mass.

Regular exercise prevents muscle mass especially for people that are getting older. Loosing muscle mass is a normal condition called Sarcopenia. An average person will loose .5 to 1% of muscle mass per year after the age of 50.

You can slow it down by with regular exercise. It gives the person the hormectic effect. It is a mild stress to create a greater benefit. When you stress your body out it rejuvenates, repairs, recovers and it becomes stronger.

You can slow Sarcopenia by getting enough protein. It is important to consume enough protein and that it is turning into body tissue.

This Post explains the symptoms of protein deficiency and how much you need per day. Do You Have These Protein Deficiency Symptoms? https://2healthyhabits.wordpress.com/2020/08/21/do-you-have-these-protein-deficiency-symptoms/

  1. Builds antioxidant reserve network.

There are two types of antioxidants that prevent free radical damage, which cause destruction in the body. One group would be from your diet, especially from vegetables. Your body also makes antioxidants: glutathione, SOD and many more that help to prevent free radical damage. Exercise will build up this network, which helps minimize the damage in the body and it helps the repair mechanism in the DNA.

  1. Stabilizes blood sugar.

If you are new to keto, there is the Dawn phenomenon where your blood sugars are higher than they should be even though you had no carbs in your evening meal. It is because your body is used to making glucose and you are getting rid of insulin resistance and you have extra blood sugar. Exercise will burn it up and get it out of the system and stabilize blood sugar.

  1. Increases oxygen and gives you energy.
  2. Decreases stress because you increasing oxygen.

You are also increasing lymph and blood flow and circulation through out the body. It depends on your recovery. If you exercise later at night and your pulse rate does not come in time for sleep, it will stop your sleep.

  1. Enhances sleep.

Some people sleep better with low intensity long walks, others do better with high intensity interval training.

  1. Increases flexibility.

It increases because you are using your body, like the old adage says, “Use It Or Loose It.”

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  1. Strengthens the heart.

Cardiovascular function can be increased by exercise because you are adding stress to make the heart stronger.

  1. Enhances cognitive function and mood.

It improves because you pushing all this blood flow with oxygen and nutrients to the brain you are going improve the function of the brain.

Dr. Berg suggests you find a regular exercise and you will improve your health on all these points.

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@sympatico.ca and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Do You Have These Protein Deficiency Symptoms?

Blog - 1 build muscle
  • Sick often
  • Delayed healings
  • Lack of muscle growth
  • Poor recovery from exercise or stress
  • Weak connective tissue (pull a tendon/ligament easily)
  • Bone loss
  • Low neurotransmitters, which affects your mood
  • Low hormones (protein produces insulin, growth hormone, thyroid)
  • Low enzymes and digestion is not great
  • Cannot detox (allergies, chemicals)
  • Poor sleep

The purpose of consuming protein is to get amino acids.

The Purpose Of Amino Acids Are:

  1. Muscle repair
  2. Neurotransmitter precursors (dopamine, serotonin, adrenaline)
  3. Raw material for biological proteins (enzymes, hormones, detox, DNA)

When you consume protein-rich foods, you may think that protein is providing all it’s amino acids turn into body tissue. However, different types of proteins (eggs, meat, soy) are each absorbed differently.

For example:

Egg

  • 48% will turn into body tissue
  • 52% is wasted

Meat/Fish/Fowl

  • 32% will turn into body tissue
  • 68% is wasted

Soy

  • 17% will turn into body tissue
  • 83% is wasted

 Dairy/Whey (low fat has a High Glycemic Index)

  • 16% will turn into body tissue
  • 84% is wasted

Egg White

  • 17% will turn into body tissue
  • 83% is wasted

Spirulina

  • 6% will turn into body tissue
  • 94% is wasted

A protein deficiency is not always due to not eating enough protein.

Protein Deficiency Causes:

  • Low stomach acid (due to aging, antacids)
  • Inflammation (inflammation in colon, gut lining, bowel, or in the body)
  • Age (gets harder to absorb amino acids)
  • You are an athlete
  • Gut damage (autoimmune, Celiac, Small Intestinal Bacterial Over Growth)
  • Gastric bypass
  • Heart problems
  • Liver/Kidney damage (fatty liver, Cirrhosis, kidney damage)
  • Insulin resistance (65% of people in US are diabetic, more are pre-diabetic)

 This part of the Post has been condensed from Dr. Berg’s video:  Are You Protein Deficient? https://www.youtube.com/watch?v=ZHfzcBy52Hw

Note:To learn if you have low stomach acid please watch Dr. Berg’s video, The Best Way to Know if You Have Low Stomach Acid

How Many Grams of Protein Do You Need Per Day?

The body will always burn the glucose or sugar in the diet first and that’s why we want to keep the carbs low between 20 and 50 grams or less.

If we keep the carbs low the body will then burn muscle protein unless you’re eating enough protein. So we want to have a moderate amount of protein becauseif we don’t have enough protein our body will start using your own muscle even before the fat.

How much do you need? To find out multiply your body weight in pounds by .36 grams at the low end and .7 grams at the high end of range to get how much protein you need to eat a day. In ounces, it is 4 to 6 ounces.

This Is The Range Of Protein:

.36 to .7 times your body weight in pounds

equals

65 to 126 grams per day.

21 to 42 grams per meal for 3 meals per day.

For example, Dr. Berg is 180 pounds so multiply .36 for roughly 65 grams on the lower end of the range. On the upper end of the range multiply .7 times 180, which equals 126 grams of protein for the whole day.

Divide this by the number of meals. For three meals divide this by three, each meal would be on the low end would be about 21 grams per meal of protein at the low end.

The high end would be needed for a stressed person, an athlete, a younger person or person who does a lot of physical activity.

Dr. Berg needs more protein so divide 126 grams by 3, which equals 42 grams per meal.

Too much protein can actually strain the liver, and the kidneys and it could create kidney stones. Extra protein can create more body fat because it will convert to sugar.  

For the protein in your meal, count only the protein portion in the food.

For example:

4 ounces of beef weighs 113 grams but it is not all protein. It has about 26 grams and about 8 grams of fat and 80 grams of water; some collagen and other things will make up the total of 113 grams.

Blog - Protein grams

Because that beef is made up of different things we want to count the 26 protein grams not the total grams.

Meat, fish, eggs and other high protein foods will vary in the amount of protein per unit of volume.

The free version Carb Manager calculates the macros. It will show you the protein, fat and carbs per food. Here is the link https://www.carbmanager.com

This blogger has discussed Carb Manager in this post, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.

https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Dr. Berg has developed a Macro Calculator that you get with a membership fee.

When you do intermittent fasting and you go to two meals and then one meal your body’s going to recycle protein and you will not need as much protein per day because the body is stimulating growth hormone, which will protect your muscle protein from being broken down.

By taking your daily protein you are not going to lose any muscle so the body will then have no choice but to burn its fat reserve. When it burns your body fat you produce ketones.

In the beginning, if you’re insulin resistant you’re going to be really hungry and you will have to consume more fat. It’s going to be really hard to go from one meal to the next.

However, when you start becoming fat adapted the need for fat will go down because your body is to starting to eating your own stored fat and not necessarily need the dietary fat to feel satiated.

When you are fat adapted you could get the fat you need from the protein that you consume, there is fat in whole foods.

If you are trying to maintain you weight or gain weight, in which case you may want to add more fat.

This part of the Post has been condensed from Dr. Berg’s video: How Many Grams of Protein on a Keto & Intermittent Fasting Plan?https://www.youtube.com/watch?v=bLGlP8T7zU0

To learn more about Dr. Berg’s “Healthy Keto” eating plan, please watch Dr. Berg’s video, “What is the Ketogenic diet?”  https://www.youtube.com/watch?v=JATFrKrG9Cc

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements. 

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@sympatico.ca and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

The Hidden Source of Belly Fat.

The hidden source is fast food.  Yes, but sometimes it is unavoidable. Please be aware that some of these foods have MSG, which causes a problem with your blood sugars to the point where the next day you may have a craving for more fast food.

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The fast foods listed below are not on the healthiest foods because the quality is not there, but they are low carb, which in itself is a better than high carb. You can eat these foods on a Ketogenic diet.

This list applies to these common US restaurants or any restaurant. 

FIVE GUYS (Burgers)

  • Lettuce wraps
  • Burger (no bun)
  • Pickles
  • Mustard
  • Peanuts

Taco Bell

  • Naked Taco (egg white wrap) 

Chick Fil-A

  • Grilled Chicken (take off the breading for lower carb)
  • Cobb Salad 

CHIPOTLE

  • Meat
  • Cheese
  • Guacamole
  • Peppers
  • Onions
  • Salsa
  • Sour Cream
  • Lettuce 

McDonalds

  • Burger (no bun)
  • Sausage / Egg / Cheese / Bacon
  • Salad 

For All Restaurants, Remember:

No bun.

No ketchup.

No mayo.

No soda.

No sweet drinks.

No fries.

No soups.

No rice.

No beans.

No corn.

No creamy dressing, take vinaigrette instead.

This blogger’s personal preference is to keep a small bottle of olive oil with me in case I need to eat out because I do not trust the ingredients in the bottled salad dressings.

MSG in the food spikes your blood sugar to the point where the next day you will crave more fast food.

MSG is also classified as modified food starch.  It is one of the most common flavour enhancers. It intensifies the taste buds of your mouth. It makes the food taste better than it really is.

It is very addictive. It tricks your taste buds into eating lower quality food so the food manufacturing companies can actually makemore profits.

MSG can appear on the label as MSG or any of the following:

  • Autolyzed Plant Protein,
  • Autolyzed Yeast Extract,
  • Fermented or enzyme-modified is often MSG, or creates free glutamic acid during processing,
  • Glutamic Acid,
  • Hydrolyzed Animal Protein,
  • Hydrolyzed Oat Flour,
  • Hydrolyzed Plant Protein,
  • Hydrolyzed Protein,
  • Hydrolyzed Vegetable Protein,
  • Modified Food Starch,
  • Natural Flavours, (Variations are Natural Flavour, Natural Flavourings, Natural Beef Flavour, Natural Chicken Flavour, Malt Flavouring, Chicken Flavouring, Seasoning, Spices, Enzymes and “Flavouring.”)
  • Natural Smoke Flavour
  • Protein-Fortified,
  • Soy Protein Concentrate,
  • Soy Protein Isolate,
  • Textured Protein.
  • Ultra-Pasteurized,
  • Whey Protein Concentrate,
  • Whey Protein Isolate,
  • Whey Protein,
  • Yeast Extract.

 Source: Other Names for MSG or Monosodium Glutamate

https://www.livestrong.com/article/377482-other-names-for-msg-or-monosodium-glutamate/

Some of the common grocery food items with MSG are the following: Bottled salad dressings, packaged cheese and macaroni, Campbell’s soup, Nutri-grain, Cheese-it, Goldfish, Accent (which is pure MSG/ modified food starch), Pringles chips, Cheese Balls, UTZ Chips, Lays, Ruffles, Friday’s potato skins, flavoured cottage cheese, Yoplait Yogurt, etc.

Before you buy any packaged food and read the label and look for MSG or it’s other names.

What is insulin?It is the main hormone that makes people fat.  In fact in the presence of insulin you’re not going to be able to burn any fat. Fat burning hormones are completely blocked by insulin.

One of the major side effects of MSG is that it increases insulin by 300%.

Insulin is triggered by sugar, refined carbs and MSG. In a study involving MSG it was found that insulin was raised by 300%. MSG raises triglycerides, and triggers fatty liver and other health problems. (The study is shown in the video.)

Blog - 2 MSG

MSG is in just about everything on the fast food menus, including their salads.  Even fast food places that claim to have quality food have MSG and lots of other chemicals and flavour enhancers in chicken wraps, burgers and buns and salads, etc.

From the study mentioned in Dr. Berg’s video:

“ The weight and body mass index of MSG mice increased significantly despite the unchanged intake of food.  Triglyceride and total cholesterol levels in blood, visceral adipose tissue, and interscapular (between the shoulder blades) adipose tissue rose significantly.”

This Post has been condensed from two videos:

  1. The Hidden Source of Belly Fat: MSG by Dr. Berg https://www.youtube.com/watch?v=KkBWi3G9qM0
  2. What Fast Food Can You Eat on Keto? By Dr. Berghttps://www.youtube.com/watch?v=EXzVJvR4Ui4

To learn more about Dr. Berg’s “Healthy Keto” eating plan, please read, “What is the Ketogenic diet?”  https://www.youtube.com/watch?v=JATFrKrG9Cc

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available. 

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@sympatico.ca and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Ketogenic Diet Plan Food List Cheat Sheet.

Blog - Aug 7 -1

The ketogenic diet is a low-carb, moderate protein, high-fat diet. It works to shift your body from using sugar as a fuel source to burning fat. When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.

Blog - Aug. 7 -1 or 2

Daily Ratios:

Please see the screen-print.

  • Low Carbs: Between 20-50 grams (x4 = 80 to 200 calories) or 5%. Plus 5% vegetables =10%
  • Moderate Protein: Between 3-6 ounces (x28 = 85 to 170 grams) (x4 = 80 to 200 calories) or 20%.
  • High Fat – 70% calories.

How many calories should you eat?

For example, at the top of the range, if protein is 20% or 6 oz. of protein or 200 calories per day.

Then fat should be 700 calories (200 calories/20 = 10, then x 70 = 700 calories.)

These ratios are discussed in Dr. Berg’s video, What is the Ketogenic Diet?,https://www.youtube.com/watch?v=JATFrKrG9Cc

To count carbs, I use Carb Manager. Please see my blog, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.  https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Overwhelmed by which foods are allowed and what provides the best nutrition?

Your Healthy Keto Diet Should Focus on Good Health. Traditional keto plans leave out any information on the nutrients like vitamins, minerals, antioxidants, and phytonutrients that your body needs.

Healthy fatsare the basis for the keto diet, and provide most of your daily calories. Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. Look for products labelled full fat.

Dr. Berg does not count vegetables in your daily carbs.  Half would be a combination of raw leafy greens and the other half would be steamed cruciferous or cooked vegetables.

Fruits would be limes or lemons and berries. Do not go over your daily carbs.

Quality is very important.  Eggs would be pasture-raised organic, where the chickens are feeding in the grass. Fish should be wild caught. Meats should be grass-fed preferably organic if you can get it.

Bioavailability: Organ meats have a much better quality of active vitamin A and bioavailable iron, other minerals and trace minerals compared to certain vitamins in vegetables.

In vegetables the vitamin A is a pre-vitamin A that has to be converted by your body to vitamin A.

Vegetables are high in other nutrients like folate and vitamin C.

Summary of Acceptable Foods on Healthy Keto:

  1. Fats
  2. Nuts/Seeds
  3. Proteins
  4. Organ Meats
  5. Fish/Sea Food
  6. Veggies – 7 to 10 cups of salad leafy greens
  7. Fruits/Berries
  8. Liquids
  9. Vegan Protein

To see the full list of foods on the Healthy Keto listrequest the PDF through this link https://www.drberg.com/healthy-ketosis-acceptable-food?utm_source=YouTubeCardsAGM

This post has been condensed from: HealthyKetosis – Acceptable Food List https://www.youtube.com/watch?v=bzs_60vTkpU

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@sympatico.ca and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

The 9 Best Ketogenic Diet Ingredients

The ingredients are based on two things: one is low carb and nutrient-dense.

Blog - 1 Keto food list

The Best Foods:

  1. Shellfish (clams, oysters, mussels) for trace minerals (zinc, selenium, iodine, chromium) and DHA the key mega 3 fatty acid.
  2. Salmon (wild caught) has one of the highest amounts of omega-3 fatty acids (DHA and EPA), great for the retina of the eye your brain and the heart and high-quality protein.
  3. Leafy greens like salads for the minerals potassium, magnesium and vitamin C.
  4. Sardines are high in DHA and EPA and they have really good protein.
  5. Eggs (organic pasture-raised) have pretty much every single vitamin except they don’t have a lot of vitamin C. They will not increase your cholesterol if you’ve heard that eggs will worsen your cholesterol watch the links at the end of this post where Dr. Berg gives the true data.
  6. Cruciferous vegetables, most cruciferous, especially brussel sprouts, Dr. recommends that you steam them because that will enhance the phytonutrients. The big benefit of cruciferous go beyond just their vitamins and minerals because they’re loaded with phytonutrients that can decrease the complications from diabetes from, Alzheimer’s. It can minimize the damage that some of these diseases are creating and also protect you against cancer.
  7. Avocados are low carb and have healthy fats. But some people can get bloated if they do too many.
  8. Olives and olive oil extra virgin and organic really good on a ketogenic diet.
  9. Beef, Grass-fed, grass-finished, very important because they will sometimes finish the cattle off with grains, which could be GMO to fatten them up for a period of even ten months. You want 100% certified grass-fed grass-finished. Dr. Berg recommends having a fatty of burger or hotdog because that extra fat can even lower the effect on insulin and it’s easier to digest.
Blog -1 Dirty Keto

Worst Foods May Be Consumed On Dirty Keto Rather Than Healthy Keto.

  1. Corn,the problem is that 95% is GMO and highly glycemic.
  2. Yogurt. Look at the label, for example, you will be surprised how much sugar is in Greek yogurt. Make sure it is organic and grass-fed.
  3. Commercial chicken is badly processed, factory farmed, fed grains, overall it is not the ideal protein you want to do on a healthy keto plan.
  4. Processed meat, cold cuts, for example, although considered keto, avoid them because of the nitrates and added sugar and sometimes they add monosodium glutamate and definitely it is not grass-fed.
  5. Processed cheese or not from grass-fed cows. Consume grass-fed or organic cheese only. Cheese is from milk, which can influence someone with a prostate issue also it can influence women who have problems with fibroids and cysts in the breasts or the ovaries. If there’s anything going on with estrogen dominance I don’t recommend it If you’re going to consume it. I don’t recommend consuming a lot of it just a little bit here.
  6. Spinach is it’s loaded with oxalates. Oxalates can cause kidney stones you might be okay if you’re not having a problem with kidney stones and you consumed spinach occasionally. If you consume some high-quality cheese with the spinach the calcium in the cheese will bind with the oxalates in your digestive system. The oxalates won’t get absorbed into the blood and into the kidney so the calcium of the cheese can protect you against the stones.
  7. Nuts, almonds have the highest amount of oxalates avoid them if you have a tendency to get kidney stones. Some people that are arthritic should stay away. Many people that have arthritis really just consume too many foods high in oxalates, which can irritate the joints. If consume seeds, nuts or nut butters, have a small amount, too many nuts can irritate the gall bladder and the liver and the digestive tract.
  8. Vegetables oils sounds healthy. Vegetable oils are actually grain oils they’re usually GMO, highly inflammatory but they’re low carb and higher fat.
  9. Sugar and grain are the worst is sugar and grains.

Fish: If you are worried about the mercury in fish, please watch this video,What Fish Should I Eat to Avoid Mercury?  https://www.youtube.com/watch?v=jZ89N4xRDDU

Eggs: Concerned about the cholesterol in Eggs, watch this videos: https://www.youtube.com/watch?v=FH8RsqjlS2o

Are eggs bad for cholesterol? If you’re afraid of eggs increasing your cholesterol, keep in mind that there’s no evidence to support the idea that eggs raise your bad cholesterol. They can raise your good cholesterol, which isn’t bad for your heart. I recommend that you always go with pasture-raised organic eggs.

Dr. Berg, DC, is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media.

This post has been condensed from:  9 Best Ketogenic Diet Ingredientsby Dr. Berg, here is the link https://www.youtube.com/watch?v=5LOZIry2-7k

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@sympatico.ca and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How Do You Know You Are In Ketosis?

What is Ketosis?

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Ketosis is a condition where your body is creating ketones for fuel. Ketones are the by-product of fat burning and it only represents 40% of fat and 60% are fatty acids and a very small percentage of glucose.

That small percentage of glucose can be created by the liver from the fat and protein that you consume. You do not need to get your glucose from dietary carbohydrates.

Fatty Acids sources is listed in this short video, Basics of Omega 3 Fatty Acids

The maximum amount of ketones you can produce in a given day is 150 grams, which is less than half of your overall fuel.

Your body is burning a combination ketones and fatty acids.

Ketosis is a state where it has to be created by lowering your carbohydrates.

The type of ketones that is most accurate to test is the blood ketones – urine and breath ketones are good to test if you are just starting out because the ketones on this are not being metabolized or broken down.

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Ketone Urine Strips:  As you are eating a Ketogenic diet, over time your body is going to be more efficient and you’re not going to have excess ketones anymore at some point because your body’s using them as fuel and they will not show up on the test strip. Excess ketones in your urine do not tell the whole picture.

Ketosis Indications:

  • Hunger reduced
  • Cravings reduced
  • Energy increased
  • Cognitive Function increased
  • Mood is increasingly positive

The key is lowering your carbohydrates (for foods other than vegetables) because carbohydrates elevate your blood glucose. There is a teeter-totter relationship between lowering your blood sugar or glucose and increasing your ketones. Ketones are an alternative fuel that your body prefers to run on it’s a much cleaner fuel so as you lower your blood glucose you raise the ketones.

Normally your blood glucose should be 82. As you go lower you start creating a condition where you it’s called hypoglycemia. You might think that’s dangerous but as you cut the dietary carbs and you lower your blood sugar your body’s going to be running on ketones so the need to keep sugar up even at 82 is unnecessary.

If your blood sugar goes lower and lower the questions need to ask is:

  • Has your hunger disappeared?
  • Have your cravings gone?
  • Is your energy good?
  • Do you have good cognitive function?
  • Is your mood good?

If you answer yes, it means that you’re doing it healthily and your body’s getting the benefit from the ketones but your blood sugar goes low and you’re starving and you’re craving for carbs and you’re fatigued and you’re irritable and your memory is bad then we know this is more of an unhealthy hypoglycemic reaction and you probably did not develop the machine to make ketones. You probably have not done this correctly. Your body will always take the glucose before the ketones.

The goal is to get healthy by doing healthy ketosis and being very efficient in burning all those ketones. Here is how to get into healthy keto and get in deep ketosis.

Here is the link to, What is the Ketogenic Diet?  https://www.youtube.com/watch?v=JATFrKrG9Cc

The focus on your health and the indicators that tell you are doing it successfully.

 How do you know if you’re getting healthy?

These are the indicators:

  1. Are the cravings gone?
  2. Is your hunger a lot less between meals?
  3. How was your energy is it going up?
  4. Is your waist size shrinking?

Exogenous Ketones:

If you are going to take straight ketones, you are NOT going to lose weight because your body’s stored fat is not being tapped into.You are basically taking ketones as fuel so your body doesn’t have to use your own ketones and fat. There is a misconception that many have, that taking exogenous ketones and eating the traditional diet will result in weight loss. This will not happen.

Two situations where Dr. Berg recommends taking exogenous ketones:

  1. If you are a long distance runner where you want extra energy – not recommended.
  2. Alzheimer’s, Parkinson’s, very frail and you don’t have a lot of fat to burn.

Ketosis vs.. Ketoacidosis: VERY DIFFERENT!

They are not the same, some people they don’t want to go into ketosis because they think they assume that is it dangerous because they have the same word keto, which is not.

Ketoacidosis is a very dangerous disease that happens when you are a type 1 diabetic or when you don’t make any more insulin. The blood sugars are extremely high because you don’t have any insulin to make it go down. Since ketones are acidic, the pH becomes very much of a problem. They have excessive thirst, too much urination and you are completely dehydrated, you lose the electrolytes, you have fatigue, breathing is off.

When we look at there is a massive amounts of ketones, it is about 20. Ketosis is between 1-8 or it’s a smaller amount of mild fat burning, it is controlled to diet, you don’t have very many symptoms, maybe some slight adaptation symptoms a little fatigue but if you took B vitamins and potassium, that would clear right up. There is a low amount of insulin, but it is still there and the cells are getting nutrition, low amounts of blood sugar, your blood sugars are good.

The ketosis is totally healthy and is not the same with ketoacidosis even though they have the same first four letters, but they are not the same.

Dr. Eric Berg DC, 53 years of age is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He has taught students nutrition as an adjunct professor at Howard University.

This post has been condensed from:

  1. How Do Your Know Your’re In Ketosis? By Dr. Berg https://www.youtube.com/watch?v=ODQmZKB98Qo
  2. How Do You Know You Are In Ketosis? https://www.youtube.com/watch?v=RE8Xh8wEAMQ
  3. Ketosis vs.. Ketoacidosis: VERY DIFFERENT! https://www.youtube.com/watch?v=xr_aiF7KGq0

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Burn More FAT Calories Without Exercise And Without Eating Less.

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Is it possible? Yes, if you have the right information.

Most people thi­­­nk I need to exercise more and eat less calories because one pound of fat is 3500 calories. If I just take the total calories it takes to run my body for example the average 1,900 calories.  I eat less than that and I burn off extra calories. The problem solved I lose the weight.

People have been advised to do the following:

  1. Do not skip breakfast
  2. Eat regular meals
  3. Eat plenty of fruit and vegetables.
  4. Walk more and get more steps.
  5. Drink more water.
  6. Consume higher fiber foods.
  7. Use a smaller plate
  8. Don’t ban any specific food
  9. Eat everything in moderation

Here’s the big problem:

You have two types of stored fuel: stored sugar as glycogen and stored fat.

The amount of stored sugar an average person has is about 1,700 calories, not a lot.

The person who’s not overweight is carrying about 100,000 calories of fat on their body.

So the real question is how to burn more fat calories. The goal is not to burn off your sugar reserves and then get really, really hungry for carbohydrates and not tapping into the fat.

Eating everything in moderation will only cause you to burn off your sugar but it will not cause you to tap into your fat reserves. If we want to focus on tapping into the fat, we must not treat all the types of calories the same.

Certain calories we can have more, certain ones we can do less and some we can do moderation.  Please see the KETO Food Pyramid below.

Health - Keto Pyramid Snapshot

Eat protein in moderation.

How Much Protein Do You Need In Nutritional Ketosis? To find out please read my Blog https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

For the carbs we need to reduce that because if you want to maximize your fat burning and tap into only fat the way to do that is simply to bring your carbs as close to zero as possible. In the range of 0 to 20 carbs per day is where you going to start seeing some good results.

When you eat more carbs, you reduce your body’s ability to tap into your fat fuel. As you feed your body less and less carbs your metabolism actually speeds up because you actually heal a condition called insulin resistance, which is behind a slow metabolism.

Weight loss from exercise is only about 15%, but 85% is diet.

How do you lose weight without reducing your calories?

For example, you’re consuming 1,950 calories per day, which is 3 meals, so each meal would be about 650 calories, minus snacks.

Start by reducing the frequency of meals. Skip your breakfast but we take those calories and we put them into a lunch and a dinner. With only two meals you will start to lose more weight. Why?Because every time you eat you trigger insulin and that’s what converts into fat so the longer the fast, the less insulin and more weight loss. So you go from 3 meals a day down to 2 meals keep your total calories at 1950.

Then take it to the next level because if you’re doing two meals a day with no snacks and you’re fasting your hunger is going to go way down.

The rule of thumb is you don’t eat unless you are hungry, which means that you’re going to be able to have one meal a day and not have to eat breakfast or lunch giving you a total of about 23 hours of fasting and this is without cutting your calories down. If you kept the same amount of calories as three meals you would lose a lot more weight.

Once you have achieved your natural weight you can go back to two meals a day.

You are actually burning your own fat reserve when you’re fasting. You’re not starvingyou you’re eating or burning your own fat so for you to sit down and have a meal that is 1950 calories, it is difficult to consume that but you could. What most people end up doing is eating less calories not because they’re trying to lose weight just because they’re having a hard time digesting it.

When you’re eating less the need for nutrients goes down because your body is in a recycle mode so you’re recycling more than nutrients. 

This is how you burn more fat calories without eating less and without exercising. You reduce the frequency of eating keep your calories the same but just make sure you’re reducing certain calories but not others go ahead and try this and see for yourself.

Blog - 3 White Board

This post has been condensed from Dr. Berg’s post, How to Burn More Calories Without Exercise or Eating Less  https://www.youtube.com/watch?v=r9nqxSn4qrk&list=PLjEkV6FuJCnZSv1Zj7r5PgVtV9j6VpdPz&index=9&t=0s

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How to Relieve Stress

Blog - 1 stress

 Dr. Berg talks about the 8 ways to relieve stress.

  1. Walking outdoors(lots of oxygen, low stress) vs. high-intensity with no oxygen type exercise.
  2. Vitamin B1– One teaspoon of nutritional yeast everyday to reduce internal stress.
  3. Nutrition:Herbal Adapatogens such as ashwagandha and holy basil. They help you increase your tolerance to stress and increase your ability to adapt to stress.

To learn more see https://draxe.com/nutrition/adaptogenic-herbs-adaptogens/

  1. Apple Cider Vinegar (ACV)– helps you absorb minerals: potassium, calcium, magnesium.
  1. Minerals: Calcium, Magnesium and Potassium are the 3 top minerals for lowering stress. ACV helps you absorb these minerals that are calming.

Supporting your stomach acid with ACV allows you to absorb physiological tranquilizers found in the leafy greens, which are important for relaxing the muscles.

  1. Acupressure:

There’s three different parts of your body that you can tap into to extract stress.

  1. The upper part of the neck will pull a lot of stress.
  2. The adrenal area, which is in your abdomen.
  3. Your mid-back the location of the flight or fight mechanism is called the sympathetic nervous system.

If you work on all three you pull a lot of stress out. You can do them right before bed. Here is a search links: https://www.youtube.com/results?search_query=acupressure+dr.+berg

For example, How To Do Acupressure https://www.drberg.com/blog/how-to-do-acupressure-learn-dr-bergs-techniques

  1. Breathing exercises:

If you notice yourself in state of stress you’ll notice light breathing, you are almost holding your breath. To relax, slow down your breathing, breathe in count to five very slowly and then breathe out counting to five.

The key is the exhalation. Slowing down your exhalation indirectly causes your nervous system adrenals to chill out.  If you’re trying to go to bed you can focus on your breathing.

Here is a link for the breathing exercise https://www.youtube.com/watch?v=LnjZQzB3BP8

8: Ketosis:

Ketosis is the state of fat-burning. It’s a low stress activity for the brain and the cells. It’s a more efficient fuel source for the metabolism. Dr. Berg likes to combine this with intermittent fasting because this takes the stress way down. You actually no longer run your body on blood sugar so you don’t have the ups and downs.  You can imagine how much stress comes with your high sugar or low sugar. If we could run your body on fat fuel it’s much better for the brain. It’s much better for your energy and your nervous system and to lower stress.

Here’s a free course: https://www.drberg.com/how-to-do-ketosis

Please try these eight keys to reduce stress.

Dr. Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals.

This post has been condensed from Dr. Berg’s, How to Relieve Stress. Here is the link  https://www.youtube.com/watch?v=xaIeNseFHp4

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

High Insulin Causes Insulin Resistance.

Metabolic syndrome (Metabolic Syndrome X) is when your cholesterol is too high, you have insulin resistance, you have high blood sugar, high blood pressure, central obesity.

Metabolic syndrome should really be called hyperinsulinemia syndrome.  The conventional view point is that insulin resistance leads to increased insulin. Is that actually true? Is it the insulin resistance that causes high insulin or is it the high insulin that causes insulin resistance?

To figure this out observe what happens after gastric bypass wherethey are bypassing part of the small intestine, which is one part of the body that affects insulin. The other part is the pancreas but there’s something in the small intestine that activates insulin. So when you do gastric bypass you correct part of the high insulin problem, you reduce insulin. They find after this procedure that it reverses type-2 diabetes by 83 %. It also reverses high blood pressure by 63 % as well as reversing high cholesterol by 61 %.

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Diabetes type 2, (high blood sugar), hypertension and cholesterol is Syndrome X. Reducing insulin also improves sleep apnea,polycystic ovarian syndrome, fatty liver, GERD (like acid reflux) and even joint pain. This study that I’m basing this on is this very interesting because they looked at 423 other studies but focused on 58 of the ones that actually measured insulin. The direct finding was if you reduce insulin you produced changes with so many different conditions. Metabolic syndrome (Syndrome X) includes several diseases or shall we say symptoms of this high insulin.

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When you have high insulin over a period of time the body is going to start to resist it, the insulin receptors are going to start to resist that high-level. It is high insulin that causes the insulin resistance. Once you have insulin resistance, the bio-feedback loops will further raise insulin but only if you keepconsuming the things that trigger insulin carbohydrates, frequent eating.

In type 2 diabetes you have insulin resistance and you also have high insulin for a period of time until the cells that make insulin get weaker and weaker and weaker and your blood sugar’s go higher and higher and higher. So you initially have high insulin and it goes lower.

In obesity you have high insulin as well but you could also have diabetes type 2 and not be overweight you can be skinny and still have insulin. Why is this so important? Well if it is true that high insulin leads to insulin resistance that leads to pre-diabetes and then diabetes thenit would be very important to actually measure insulin early on and not only focus on blood sugars. Identifying through a blood test what your insulin is doing would be the best indicator to predict and even prevent insulin resistance as well as pre-diabetes and diabetes.

But unfortunately there are certain doctors are focused primarily on the blood sugars and the bigger problem of that not understanding this concept is to eventually start prescribing insulin to a diabetic type 2.

Think about this, if you have hyperthyroidism, you have too much thyroid hormones would you give that patient more thyroid hormones. Or you have a hyper cortisol problem it’s called Cushing’s would you give that patient high cortisol? Of course not but you would only know if they had high cortisol or high thyroid hormone or high insulin if you tested it unfortunately that’s rarely tested.

In summary, it’s high insulin that occurs way before the pre-diabetes and diabetes. A person will not have high blood sugars for many years but they may have a lot of other problems that will then be treated separately like they do with the lipids and high blood pressure and a lot of these other things.

The things that trigger insulin are primarily the over consumption of carbohydrates and the frequent eating and the snacking that people are involved with to prevent their blood sugars from dropping.

This post has been condensed from Dr. Berg’s Post Metabolic Syndrome Should Really Be Called Hyperinsulinemia Syndrome https://www.youtube.com/watch?v=P1gB0RTqi-I

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How Sugar, Specifically High Blood Sugar, Affects Your Immune System.

We are talking about hyperglycaemia. It has a huge effect on suppressing your immune system.

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Hyperglycemia, an excess of glucose in the bloodstream, often associated with diabetes, is one of the big factors involved in the COVID situation, massively increasing your risk for mortality.

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How does high sugar affect your immune system?

Firstly, because high blood sugar inhibits chemotaxis, which is the movement of white blood cells through the body towards where they need to do their work like an infection or a part of the body that’s damaged.  It is the movement of white blood cells that is triggered by certain chemicals in the body.

Secondly, we have impaired phagocytosis. Phagocytosis is the mechanism where certain white blood cells will engulf and eat and kill pathogens: viruses, bacteria, fungus and mold. There are two main phagocytes. The neutrophils, which make up 90% of all the pus in your body after an infection. They’re very short-lived. With high sugar you have less neutrophils.

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The other phagocytes are the macrophages. They are the big phagocytes they are there to guard to protect you. They will engulf pathogens and eating them up and put them in these little vesicles and dumping acid in there hydrogen peroxide, the main ingredient in Bleach, and that’s how they kill these microbes.

You have less neutrophils, less macrophages and you have less of their weapons. You take down a big part of the body’s army when you have high blood sugar or when you consume a lot of sugar.

Third, you have inhibited complement cascade. Complement cascade is a series of events that occur that will cause the bacterial membrane to burst. Basically it’s a mechanism to help kill bacteria.

Fourth, when you have high levels of sugar in the blood, you develop acidosis. The body’s pH starts to go down making, it is more acidic and that by itself inhibits immunity.

Fifth, it slows the white blood cells moving through the tissues. These white blood cells have the ability to actually go right through your tissues, right through the lymphatic system, through organs, through blood vessels. All that movement is inhibited.  It is like having your own army and they had to walk through a huge muddy field and they were getting stuck and they couldn’t move that well.  That’s what happens to your immune system.

Sixth, One of the big effects of having high blood sugar is the destruction of the vascular system, especially to the nerves to other parts of the body. With high sugar you’re going to have less oxygen through the body and with that you’re going to have an increase microbes that can live in that environment. They’re called anaerobes. They are pathogens that live in areas that don’t require oxygen such as fungus and candida. This is going to increase the risk for infection, fungal infections, Candida infections, and many other types of pathogens.

Lastly, you’re going to have less of an innate immunity and that’s part of the immune system that is the wall – your the skin and the inner skin and hyperglycemia destroys those barriers so now we don’t have that protection like we did when we were healthy.

If you personally have hyperglycemia and you’re diabetic check out this video Dr. Berg’s Healthy Ketogenic Diet Basics https://www.youtube.com/watch?v=vMZfyEy_jpI

This post has been condensed from Dr. Berg’s video How sugar, specifically high blood sugar, affects your immune System. https://www.youtube.com/watch?v=mqd-MdtES4s

For more information check out Drs. Stephen Phinney and Jeff Volek on the Basic Science of Ketosis and Keto-Adaptation  https://2healthyhabits.wordpress.com/2019/03/15/drs-stephen-phinney-and-jeff-volek-on-the-basic-science-of-ketosis-and-keto-adaptation/

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available. 

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

The Key to Long Term Weight Loss

Blog -1

Overweight people have insulin resistance. And they have higher insulin, which is 5 to 7 times normal. Did you know the people with the type-two diabetes have nine times as the amount of insulin as normal people?

Blog -2

Insulin is the hormone that blocks fat burning but it keeps your appetite high.

If you’re not going to be burning fat you’re going to be burning glucose/ sugar. The problem is we only have about 1700 calories stored glycogen or sugar but you have 100,000 calories of a fat. That’s on a thin person so if you were overweight you will have more than 100,000 calories sitting on your body.

Many people never tap into the fat and are running on the glycogen because they have way too much insulin that keeps him hungry all the time.

So you’re hungry and you can’t lose weight. What are you going to do?

The most important thing is lower the insulin and fix insulin resistance. But to do that we have to understand what insulin resistance is.

Blog -3 High blood sugar

One function of insulin is to unlock the door on the cell to allow glucose into feed the cells. It also allows amino acids to enter the cell. It also allows nutrients to go into the cell like potassium, magnesium, vitamin D, vitamin C, zinc, B1, chromium and a lot of other minerals and nutrients.

If you have insulin resistance you are not going allow the nutrition or the fuel to go into the cell. You’re not going to feel satisfied.

If you’re not familiar with the ketogenic diet please check out this blog https://www.drberg.com/blog/healthy-keto-plan-start-here

For more information check out https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-ketogenic-diet/

If your having a hard time all that means is you have insulin resistance and you have to fix it. When you drop your carbs, going keto and doing intermittent fasting your insulin is going to go down and your body is going to start to tap into your fat reserves. It can take up to 14 days to be 80% in ketosis. During this time you will be less and less hungry. This may take a lot longer depending on how much insulin resistance you have. This is especially true if you are a diabetic or if you were a diabetic.

Your main target should not be weight loss initially it should be to fix the insulin resistance.

The way that you know insulin resistance is being improved is because your appetite goes down.

There are a few things to do to speed up the progress. One thing is to start taking MCT oil. The advantage to that is if you’re not totally in ketosis you can go to 100% ketosis pretty fast.

You may not lose weight because your body is using the MCT oil as fuel and not your fat reserves. But initially that’s OK because our goal is not to weight loss, it is to fix insulin resistance in order to loose weight and maintain a healthy and slimmer body long-term.

We want to fix insulin resistance and then loose weight.

To feel satisfied consume MCT oil or fat and get your nutrients from eating enough vegetables with your meal.

These nutrients will satisfy you just as much as the fat will satisfy you.

In the beginning you may have to take supplements like electrolytes, B vitamins and other nutrients because you still have insulin resistance and these nutrients can’t get into the cell. As you correct insulin resistance you’ll be able to absorb more and more nutrients and the need for taking them will decrease.

If you’re not bringing your carbs down to 20 to 50 g, preferably 20 g or less, those carbs will definitely keep the insulin to high and stop the fat from being burned.

First fix the insulin resistance and you will loose weight naturally.

To fix the insulin resistance and then loose weight, reduce your carbs, and add in healthy fats until your appetite is reduced and then reduce the added fat and start to burn your own fat reserves.

This post has been condensed from Dr. Berg’s video, The Key to Long Term Weight Loss Is.   For the original post, please copy and paste this link to your address bar https://www.drberg.com/blog/the-key-to-long-term-weight-loss-is

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com

How Can Ketogenesis And Ketones Treat Inflammation?

Blog - 1 ketones

Inflammation is a biological mechanism our bodies use to deal with internal and external events, such as combatting infections, repairing tissues or mitigating the immediate consequences of a fractured bone.

However, it often carries a negative connotation since many diseases provoke symptoms through the process of inflammation.

So although it is absolutely necessary for keeping the human body functioning properly, like so many things in biology, too much or too little is the problem. Inflammation can be managed with and without drugs. 

We will focus on ketogenesis and ketones with regards to treating inflammation.

What is ketogenesis?

Ketogenesis is a series of biochemical reactions that builds ketones from parts of other ones (like 2 acetyl-CoA molecules).

How ketone bodies are formed?

The liver is where fat is used as the raw material to produce the ketone D- β –hydroxybutyrate.

Once you’ve produced enough ketones by upregulating** ketogenesis, you eventually move into a metabolic state called ketosis. People are in ketosis when they are on a ketogenic diet or fasting.

** Upregulating: increasing responsiveness by increasing the number of receptors on the cells.

Ketogenesis

Consuming very few calories or carbohydrates releases the main metabolic break that was stopping your body from producing ketones unnecessarily. The decision to make ketones or not happens at the metabolic ‘roundabout’ in our body.

Please see the image of the traffic roundabout.

Blog - 2 Traffic circleThis roundabout is called the Krebs cycle, or the TCA cycle (tricarboxylic acid cycle). The TCA cycle acts more like a traffic circle on a busy highway in which the flow of cars into the circle must be balanced by the flow out.

Keeping with this analogy, ketogenesis results from changes in the balance of cars entering and exiting the roundabout. Specifically, when the ratio of Oxaloacetate to Acetyl-CoA drops below 1, more and more fats get turned into ketones.

How are ketones metabolized?

Your body builds ketones in the liver (ketogenesis), uses them up in other tissues (ketolysis). Ketolysis is the process where ketones are broken down into smaller molecular units that get consumed.

Ketones are fully metabolized by a series of enzymes that break them down into acetyl-CoA molecules, which produce the energy currency of your cells, ATP.

What does ketosis do to the body?

Ketosis is a metabolic state that helps to handle long fasts and carbohydrate restriction. Ketogenesis is an important adaptation our ancestors evolved to help them get through ice ages. Humans developed the ability to store lots of energy as body fat that turned into energy-efficient molecules [6,7].

Please see the image Table 23-5 Available Metabolic Fuels in a Normal-Weight 70 kg Man and in an Obese 140 kg Man at the Beginning of a Fast.

Please notice each of the men would survive without food in this table. [8]

Blog - 3 Table 23-5 Available Metabolic Fuels in a Normal-Weight 70 kg Man and in an Obese 140 kg Man at the Beginning of a Fast.

Ketones are also signaling molecules. They play a role in how the nervous system manages energy use during periods of fasting [9].

Ketones also affect inflammatory processes and structures. One structure is the NLRP3 inflammasome.

What’s the NLRP3 inflammasome?

It is part of theinnate immune system, the defence system we have to react quickly and non-specifically to biological threats, such as a sudden infection from a wound.

It mediates the release of cytokines by the NLRP3 inflammasome. It can also give the go-ahead for cells to activate caspase-1, a major switch used by the cell to decide whether or not to commit suicide.

The NLRP3 inflammasome senses threats, which may be toxins such as too much glucose. It may be mitigated somewhat by stimulating ketogenesis to help dampen the activity of this inflammasome. Ketogenesis can be engaged by eating a high-fat diet low in carbohydrates and by fasting (intermittently) or for longer periods of time.

How does ketogenesis or ketones modulate the NLRP3 inflammasome?

The ketone body β-hydroxybutyrate, (BhB) sticks to the NLRP3 inflammasome and stops it from firing the cytokines that are causing inflammation. It also stops the inflammasome from activating the caspase-1 switch [11].

What diseases or conditions could benefit from dampening NLRP3-mediated inflammation?

Obesity – The fat tissue of people with severe obesity is highly inflamed due mainly to the activity of the NLRP3 inflammasome [13].

The figure below depicts imbalances in the elements listed on the left-hand side leading to insulin resistance via NLRP3 inflammasome activation, and resulting in the diseases and symptoms listed on the right-hand side [15].

Please see the image of the Nlrp3 Inflammasome and Insulin Balance below.Blog - 4 InsulinRheumatoid arthritis – Rheumatoid arthritis is a condition where joints like the knees and wrists are swollen, stiff and painful. It has a major inflammatory component to it. The cytokine bullet fired by the NLRP3 inflammasome, destroys cartilage in rheumatoid arthritis.

Epilepsy (or other CNS disorders)– Epilepsy can present in many ways but generally it can be described as a strong sensory disturbance leading to convulsions and loss of consciousness. It is thought to be due to electrical disturbances in the brain since this feature very strongly correlates with seizure activity.

  • There is evidence suggesting that brain cells with dysregulated production of reactive oxygen species (ROS) or inappropriate K+ efflux activate the NLRP3 inflammasome and trigger epilepsy [17].
  • The human brain is particularly well suited to using ketone bodies as a major source of energy, which makes its therapeutic use for epilepsy all the more intriguing.
  • Fasting or a combination of these interventions could be useful to control NLRP3-mediated inflammation

What kind of ketone-based metabolic therapy should I use?

It’s not always clear which aspect of a ketogenic diet used to reverse obesity is actually doing the work. Is it the appetite suppressing effects? Is the lowered inflammation in fat tissue normalizing local insulin signaling? Or is it a combination of both and more? And in epilepsy, is a ketone-based metabolism improving seizure control through normalized ROS signaling? Or is it due to dampened inflammation deriving from NLRP3 inflammasome activity? Whatever the case may be, there are different ketone-based approaches that are available and worth considering.

For a drug-centric approach, exogenous ketones are available, such as ketone esters and ketone salts. One advantage with exogenous ketones is it is easier and quicker to get a desired level of ketones circulating in the bloodstream than it is through dietary manipulation.

Please see my blog, Ketone Supplements: The Pros and Cons https://2healthyhabits.wordpress.com/2019/06/07/ketone-supplements-the-pros-and-cons/

For drug-free approaches, ketogenic diets or some form of fasting can generate levels of ketones that have therapeutic effects on inflammation. Fasting or intermittent-fasting is a time-tested intervention in obesity as well as epilepsy.

It is free and human physiology is well adapted to it. But it cannot be bottled and sold for profit so, it is discouraged by the food industry and medical establishment.

Ketogenic diets are cheaper than medications for epilepsy or immune therapies for rheumatoid arthritis. It is recommended that you consult dietitians or doctors that can help you implement a well-formulated ketogenic diets.

Conclusion

  • Inflammation is a life-maintaining biological process. However, it needs to be kept in check and not activated chronically above a certain level or it can lead to symptoms or disease.
  • It can be controlled with exogenous ketones or by being in ketosis. Their use should preferably be discussed with medical professionals beforehand, especially when suffering from a medical condition and taking medications.

This Post has been condensed from https://breaknutrition.com/how-ketogenesis-and-ketones-treat-inflammation/

Please see the original for the Footnotes and Citations for the scientific studies.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com

How Body Fat Weakens Your Immune System

How Fat Weakens Your Immune System

Blog - 1 Fat pinched

Obesity weakens the immune system but why and how?

These are the highlights from Dr. Berg’s video How Fat Weakens Your Immune System https://www.youtube.com/watch?v=_-bgyDgWOHM

There are two main types of fat:

  1. You have the superficial fat around your body which is the stuff right beneath your skin and then
  2. You have visceral fat in your midsection. It is spilling off from your liver because there’s no place to go. The fat goes around the organs and sometimes inside the organs.

Please see the image of the two types of fat.

Blog - 2 types of fat

With superficial fat you have more accumulation of B cells, which make antibodies and T cells. These are two different immune cells.

But with the visceral fat you have more natural killer cells and killer T cells. That means you’re going to have a lot of cytokines, which cause a lot of inflammation. People that have visceral fat have more inflammation because they have an overly active immune system.

The buffer for this over-reactive immune system is called T regulatory cells. Those are going to be deficient when you have too much visceral fat.  What’s making the inflammation is your actual immune system. 

Also when you have too much visceral fat the antibodies that you create against viruses and even bacteria tend to lose their memory a lot quicker and they don’t remember the infection so you have less fighting force when you have more visceral fat.

This really applies to the COVID-19 situation, as one of the big predisposing factors is being overweight. 

The conditions that go with being overweight are:

Metabolic syndrome, which is a clustering of at least three of the five following – abdominal obesity, high blood pressure, high blood sugar, high serum triglycerides, and low serum high-density lipoprotein (HDL).

Other conditions are hypertension, cancer, PCOS, heart disease, dementia, fatty liver, insulin resistance, lipid problems, and type-2 diabetes, etc.

As a result, we have very specific types of immune cells that are being generated by having visceral fat around your midsection. We have deficiency of the cells that are supposed to suppress the inflammation so thereby increasing inflammation. Inflammation itself weakens the immune system.

Being overweight weakens the immune system and also the cascade of inflammation that’s generated from these cytokines immune cells can create insulin resistance. Also, consuming sugar and refined carbs increase insulin resistance, and consuming frequent meals increase insulin resistance.

Please see the image of insulin resistance cycle.

Blog - 3 Insulin resistance

Inflammation causes insulin resistance. If someone’s a pre-diabetic, this inflammation could be enough to push them over the edge into diabetes because the difference between a pre-diabetic situation and diabetes is that insulin resistance suddenly fails to compensate for insulin and then the shift takes place.

The pancreas sends the insulin hormone to the cell but the insulin receptor won’t allow the connection and let it into the cell. Because we don’t get a connection we don’t get the feedback loop to turn off this insulin so it pumps more and more and moreto the point where you have five to seven times the amount of insulin then you should.  All that excess insulin is camouflaging the problem because it’s pushing the blood sugars down because usually the person is consuming a lot of carbs. 

Inflammation can almost act like a carbohydrate and push us to the extent where your cells and the pancreas gets so exhausted that they can’t pump out any more insulin.  So the insulin starts going down, down, down.  Now you have a situation the pancreas cells are burnt out plus you have cell receptor blocking the insulin at the same time.  There’s nothing there to push the blood sugars down. So then we go from pre-diabetes to diabetes.

So what do you have to do? 

Get on the Ketogenic diet, do intermittent fasting and as this visceral fat goes away the inflammation is going to go away, insulin resistance is going to improve over time to reverse insulin resistance.

It’s not just the carbs and the frequency of eating, it’s the fat and the inflammation that can cause the immune deficiency as well.  Inflammation could also come from other sources as well as injuries, and infections like virus chronic infections.

If you have a weakened immune system, what happens when you are infected by COVID-19? Dr. Berg explains what happens in the video

It’s Not The Virus that Kills You, It’s Your Immune System https://www.youtube.com/watch?v=NooTKyjlo6s

The virus is not even alive, how can something not alive actually kill you?

Please see the image of a virus.

Blog - 5 virus

The virus is an inactive shell with some DNA material in there with very specific instructions to replicate.  COVID-19 connects to the ACE 2 receptor of your cells to get into the cell.  Their goal is to get into the cell and hijack your metabolism to replicate. But that is not what kills you.

What kills you is your immune system. There two parts of your immune system. The innate which is the system that doesn’t need to be trained it’s the first line of defence and then we have the adapted part of the immune system.  In the worst-case scenario you’re in intensive care, inflammation in your lungs is creating massive destruction where you eventually just stop breathing.

You may think this as an overreacting immune system but it’s not because innate part of the immune system is only overreacting because part of the adaptive system is not working. In the adaptive immune system there are T suppressor cells regulate the over reaction, they prevent too much inflammation.

What is killing us is the severe imbalance where we lose the adaptive immune system and then we have too much of the innate immune system.

The virus is a trigger but it only kills people with a weak immune system. There is usually a  metabolic conditions that are causing a weakness.

Not having enough vitamin D can create a weak adaptive immune system.

If your immune system is strong this virus does not play a big threat especially if you understand how to strengthen it.  In this post Dr. Berg told us how to strengthen your immune system.

How To Bulletproof Your Immune System?https://2healthyhabits.wordpress.com/2020/04/17/how-to-bulletproof-your-immune-system/

 Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Ketogenic Diets Are Uniquely Potent For Improving Your Health. Part Two.

Do you have an excessive waist circumference, high triglycerides, low HDL, fatty plaques in your arteries, hypertension etc.?

In Part One we covered points 1 to 3.

Topics Addressed:

  1. Current diet recommendations & unintended consequences
  2. Insulin resistance = carbohydrate intolerance
  3. Over-consumption of carbohydrate as a driver of chronic disease
  4. Nutritional Ketosis as a potent therapy to restore metabolic health

In Part Two, we will discuss Nutritional Ketosis as a potent therapy to restore metabolic health.

Since 2012 we’ve learned about ketones in particular beta-hydroxybutyrate, which is the primary circulating ketone, as an epigenetic modulator of gene expression and a signalling agent.  Eric Virgin’s science paper showed an increase in a whole array of antioxidant genes, as well as at the tissue level, protection from oxidative stress resulting from being in ketosis, in the range of nutritional ketosis.

Beta-hydroxybutyrate, which is produced by your liver while being in the state of ketosis, is an alternative source of fuel for the brain.

Ketogenic diets are anti-inflammatory.

There a couple papers showing on the ability of the Ketogenic diet to extend longevity.

There are hundreds of studies on low-carbohydrate ketogenic diets and obesity. They all show low carb diets do much better than low-fat diets.

One of the real problems is diabetes. Very well controlled one- year inpatient studies used the ketogenic diet to reverse type-2 diabetes in over half the patients in 3 months.  Ninety percent of the people in the study prefer follow the Ketogenic diet long term.

Saturated Fat:   Historically it has been villainized as being the cause of a lot of chronic disease. The most recent meta-analysis of dietary saturated fat and risk for heart disease shownoassociation. In fact you decrease saturated fat and replace it with carbs you actually increase your relative risk of having a coronary event.

If you look at studies that have actually measured saturated fatty acids levels in the body, whether that be in membranes or in the blood, and risk of heart disease, there is a very consistent association with higher risk for heart disease. So if you have more palmitic acid or total saturated fatty acids in your blood so you’re accumulating saturated fat that does increase your risk for heart disease and type-2 diabetes.

What contributes to accumulation of saturated fat in the body? It’s not dietary saturated fat. Carbs control lipid metabolism primarily through insulin. Carbohydrates in the diet have a big impact on how we process fat. We measured saturated fat levels. We always show saturated fat levels go down more on the ketogenic diet. So eat more saturated fat but actually have less in your body.

It seems counterintuitive but if you are eating Ketogenic diet you switch over to burning almost exclusively fat and ketones for fuel and that includes saturated fat.

If you’re eating saturated fat you have a nice marbled steak and getting a nice dose of saturated fat but if you typically eat that with potato or rice and a roll and dessert, you get the insulin response and you’re going to be more prone to store that saturated fat in your in your body.

See the image of Diary Matrix – You are what you save from what you eat.

Blog - Volek 7 Dietary Matrix

On the other hand if you have some non-starchy vegetables, hold the potato and maybe even add some steak butter to the steak suddenly you’re in a different metabolic state. Insulin muted dramatically and you’re continuing to burn fat.  It’s very hard to imagine saturated fat having any harmful effects in the body if it’s promptly being converted to co2 and water, which is essentially happening on a ketogenic diet.

The point is: the processing of saturated fat in the body is highly dependent on the carbs that are consumed with it.

Really carbohydrates control lipid metabolism at that level. At the level of the individual, it is the level of carb tolerance a person has. If you’re more carb intolerant you’re going to be more prone to that storing that fat and then a person who’s more carb tolerant.

For athletes, we are challenging that carbs they need carbs. Now a lot of athletes within the ultra endurance community are adopting this and surpassing their own records. While being on the Ketogenic diet, ninety percent of their fuel came from fat.

In the last Tour de France it became known that the first and second place finishers were low carb athletes.

For more information on athlete improving their performance please watch the video link below.

See the image of the Potential Benefits of the Keto-Adapted State

Blog - Volek 8 Potential Benefits of the Keto-Adapted State

Keto adaptation changes the body in profound ways. There are a lot of changes going on metabolically and physically and physiologically within humans as they adapt to a ketogenic diet.

The main point is we are eating too many carbs. Get the carbs down to a level below which people can tolerate them and maintain health. Ketogenic diets have some unique benefits and a lot of this may be attributed to ketones.

Everybody’s carb tolerance is different. You’ve got to find that level of carb intolerance works. It might be a carb level below which you’re in ketosis but not everybody needs to be in ketosis. It might be a carb level below, which you keep all the signs and symptoms of metabolic syndrome at bay.

Personalized nutrition really needs to focus on is getting the carbs right.

Summary:

Consumption of carbs at levels that exceed a person’s ability to directly oxidize is the driving force behind the obesity/diabetes epidemics.

Ketogenic diets are uniquely potent at restoring metabolic health

What is optimal carb level?

A level below which:

  • Ketones >0.5 mM
  • Metabolic syndrome at bay
  • Converts carbs to fat
  • Oxidative stress

 See the Image of the Summary.

Blog - Volek 9 Summary

This Post has been condensed from the original: Ketones: From Toxic to Therapeutic to Ergogenic with Jeff S. Volek, PhD, RD https://www.youtube.com/watch?v=oRoifq_lWZA

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Blog: https://2healthyhabits.wordpress.com/

Ketogenic Diets Are Uniquely Potent For Improving Your Health. Part One.

Do you have an excessive waist circumference, high triglycerides, low HDL, fatty plaques in your arteries, hypertension etc.?

Topics Addressed:

  1. Current diet recommendations & unintended consequences
  2. Insulin resistance = carbohydrate intolerance
  3. Over-consumption of carbohydrate as a driver of chronic disease
  4. Nutritional Ketosis as a potent therapy to restore metabolic health
Blog - Volek 1
  1. Current diet recommendations & unintended consequences

The 2015 guidelines it demonized saturated fat and still promoting relatively high carbohydrate diets as a result we have an obesity and diabetes epidemic.

The diet heart hypothesis is if you over consume fat in particular saturated fat it raise your cholesterol and raise your heart disease.

The unintended consequences of this obsession with fat in this country and decreasing fat resulted in turn with an over consumption of carbohydrate. It’s this excessive amount of carbohydrate that people are eating that are leading to an alternative problem of metabolic syndrome or pre-diabetes which puts a lot of people on the fast path to developing type 2 diabetes which in turn increases risk for heart disease.   The more carbs you eat the more you suppress your own body’s ability to access and utilize fat for fuel.

Following the guidelines has resulted in added sugars and a lot of processed starches and grains and cereals. That consumption is the primary cause of the obesity and diabetes epidemic, most non-commutable chronic disease and probably driving cancer too.

Dr. Volek is most interested in diabetes in part because of the statistics on diabetes and prediabetes published in JAMA in2016. It showed that one half of adults in the U.S. have pre-diabetes.

The general consensus among the healthcare industry and physicians is that diabetes is a chronic progressive disease that it can’t be reversed and that is not the case. It’s caused by over consumption of carbohydrate, it can be reversed by bringing carbohydrate down into an appropriate range, which for many diabetics means a ketogenic diet.

Metabolism: When we eat a typical meal that has carbohydrate in it, that meal may have easily a hundred grams of carbs in it. That is about ten times what we have in our blood. We only have one to two teaspoons of blood sugar and throughout our entire circulatory system. The body has ways to dispose of that glucose and if you’re processing that carb meal in a healthy way the majority of that glucose gets taken up into skeletal muscle through an insulin mediated process and it gets oxidized eventually. It may be temporarily stored as glycogen but we have a finite capacity to store glycogen.

  1. Insulin resistance = carbohydrate intolerance

What happens if your insulin resistance though?The primary characteristic many tests are based on is insulin mediated glucose uptake into cells. If you can’t get the glucose into muscle where does it go? The only other pathway that glucose can be metabolized is into fat. That happens in the liver, so if you are insulin resistant the majority of carbohydrates that you’re consuming actually takes an alternative path where a greater proportion of it gets converted to saturated fat. It gets packaged into a VLDL particle and released into the blood. What you see in type 2 diabetes or pre-diabetes, you see not just higher triglycerides in the blood but if you look at the composition of those VLDL particles they’re enriched in saturated fatty acids. A lot of that gets de-saturated to a 16:1 or palmitoleic acid. That is highly associated with risk for diabetes and other chronic problems.

  1. Over-consumption of carbohydrate as a driver of chronic disease

Most people are consuming carbohydrates above their tolerance.  The result is metabolic syndrome. The signs are: excessive waist circumference, high triglycerides, low HDL, fatty plaques in the arteries, hypertension etc.

Please see the image of the insulin resistance continuum.

Blog - Volek 3

The insulin resistance is as a form of carbohydrate intolerance. It’s a continuum where people on the far end of the spectrum, that are carb tolerant, may be able to tolerate very low-fat high-carbohydrate diets and remain insulin sensitive and there’s other people at the other end of the continuum and a whole lot of people in between. It even changes over the lifespan, as we get older and enter into middle-age and beyond tolerate carbs less effectively so we’re more carb intolerant.

If you’re burning fat you don’t rely on insulin. Burning fatty acids and ketones are independent of insulin.  It is a healthier fuel to be burning the vast majority of time.  The more carbs you eat the more you inhibit fat burning and you become dependent carbs as your primary fuel source.

There is nothing comes close to a ketogenic diet in terms of enhancing the body’s ability to burn fat and ketones.

The body has developed this system to be able to maintain perfect inner organs fuel exchange in the context of low carbohydrate availability. The term I (Volek) like to use is keto-adaptation to describe this process of switching all the cellular machinery over to being able to accommodate fatty acid as the primary fuel and ketones.

There’s a lot of health benefits associated with keto-adaptation. Obesity, chronic diseases, neurological conditions and cancer are much easier to manage with the ketogenic diet. Type-2 diabetes can be reversed with the ketogenic diet.

What is the ketogenic diet?

See the slide of how it differs from other low carb diets.

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It is low in carbohydrate. Carbohydrates are probably the primary macronutrient that drives ketosis but protein is also anti Ketogenic. A ketogenic diet is limited in carbs and protein. Fat doesn’t really factor in that much in terms of inducing ketosis so fat can be high it can be low it can be moderate depending on if weight loss or weight maintenances is desired. The Ketogenic diet is very tasty and very satiating.

What does the ketogenic diet look like in terms of macronutrients?

Please see the image of where calories come from.

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Carbs are 5% up to 10% of your calories if you trying to loose weight. Make sure you are getting 10-15 grams of non-starchy vegetables, and one or two ounces and nuts will give another 5-10 grams and even some fruits such as berries, avocados or tomatoes.  The limit of what induces ketosis is highly variable, diabetics need to be generally closer to 30 or 35 or 40 grams of carbs, whereas some athletes can have more. (One gram of carbs is 4 calories). It is best to measure ketones to know because there’s no magic number here that works for everyone.

Please see the image of Ketone levels.

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The real key here is the numbers if you’re eating carbs above 50 grams of carbs for most people you’re likely not more than point to maybe point 1 millimolar in the blood. It might be a bit higher after an overnight fast.

Nutritional ketosis (very low-carb diet) ranges from1 up to 5 millimolar.

Working with your doctor, Type 1 diabetics may reduce the levels of insulin required.

When you’re in ketosis the brain can extract about two-thirds of its energy from ketones and is protected from low blood sugar.

Next week we will continue with point four Nutritional Ketosis as a potent therapy to restore metabolic health

This Post has been condensed from the original: Ketones: From Toxic to Therapeutic to Ergogenic with Jeff S. Volek, PhD, RD  https://www.youtube.com/watch?v=oRoifq_lWZA

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Ketogenic Diet: Being In Nutritional Ketosis Accelerates The Rate Of Burning Body Fat.

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In almost every human study of overweight patients lasting 3 months or longer comparing a ketogenic diet to a low fat diet, the weight loss with the low carb diet is somewhat or significantly greater (Sachner-Bernstein 2015). Most of the weight lost on a well-formulated ketogenic diet lasting a few weeks or longer comes from body fat.

The Relationship Between Nutritional Ketosis and Weight Loss

  1. Does being in nutritional ketosis necessarily cause weight loss?

Yes in a person who is relatively insulin sensitive, so that when that individual gets to their new stable (‘maintenance’) weight, they could eat a wider range of total daily carbs and still remain weight stable. (The carbs should not include sugar, wheat products or processed food.)

  1. Can a human remain in nutritional ketosis and not lose weight?

We first need to understand the science of ketosis. Ketones particularly ((beta-hydroxybutyrate [BOHB]) are the preferred fuel for the brain and to some degree the heart. Ketones allow these key organs to function as well or even better when dietary carbs are severely restricted as compared to when dietary carbohydrates are high.

Switching from carbs to ketones does not happen overnight – it takes weeks of consistently restricting carbs for this process of keto-adaptation to fully occur. But once this process is complete, the body can burn fat at over twice the rate compared to when carbs were a major component of the diet (Phinney 1983, Volek 2016).

Once keto-adapted, people consistently report that the intensity of their hunger and cravings is diminished; (Boden 2005, Mckenzie 2017) and that the daily swings in energy and mood they experienced on a high carb intake are reduced, if not banished. These problems tend to be replaced with a consistent sense of energy and mental alertness as long as a well-formulated ketogenic lifestyle is followed (Volek & Phinney 2012).

Ketones turn on your body’s defences.

Besides being the preferred fuel for the brain and heart, we have recently recognized that BOHB also functions like a hormone that signals multiple changes in gene expression (aka ‘epi-genetic effects’). Among other effects, BOHB turns on the body’s innate defenses against oxidative stress and inflammation (Schimazu 2013, Youm 2014), and it also acts to reduce insulin resistance at its source (Newman 2014).

Ketones (beta-hydroxybutyrate [BOHB] and acetoacetate [AcAc]) are produced by the liver when both serum insulin and liver glycogen levels are low (McGarry 1973). BOHB protects us from oxidative stress, inflammation, diabetes, and probably Alzheimer’s disease and aging as well (Roberts, 2017). All we need do to accrue these benefits is restrict carbs to allow the keto-adaptation process to occur.

Can a human remain in nutritional ketosis and not lose weight? Yes, when someone with some extra body fat begins a ketogenic lifestyle, perhaps it is the increased ability to burn these stores, coupled with the reduction in appetite and cravings that facilitates initial weight loss.

In this scenario, keto-adaptation facilitates weight loss, but only as long as the reduced hunger and cravings allow one to comfortably eat fewer calories per day than one burns.

Over time, most people who sustain a ketogenic lifestyle stop losing weight and find a new stable weight (Hallberg 2018). This is achieved when their natural instincts of hunger and satiety lead to an increase in dietary fat intake to balance out one’s daily expenditure. But as long as dietary protein is kept moderate and carbs low, this dietary fat is used in place of body fat to produce ketones, so clearly nutritional ketosis can be maintained without any further weight loss (Phinney 1983).

People ask if they can speed up the process without cutting back on carbs.

Here’s a problem that many people experience. They have been told that increasing blood ketones will speed their weight loss. However, rather than cutting back on carbs and avoiding extra protein to boost ketone levels, they are led to believe that they can get the same effects by adding extra MCT oil, coconut oil, or exogenous BOHB to push up blood ketone levels. But, this does not enhance their body’s ability to burn fat. It just gives them a type of fat that has to be burned (some of it as ketones) in place of body fat. No wonder they are usually disappointed when their weight loss stalls well above the goal they want to reach.

What This Means for Weight Loss and Weight Maintenance on a Ketogenic Diet

In summary, being in nutritional ketosis will accelerate the rate at which the body burns fat. If the extra fat that is burned is compensated by an increase in dietary fat, then no body fat loss will occur (but there still will be other benefits). However, most people carrying excess fat tissue who achieve nutritional ketosis by eating natural low-carbohydrate foods initially feel more satiated, allowing them to eat less fat than they burn, which results in net fat loss. But eventually, even when one is in sustained nutritional ketosis, our natural instincts prompt us to increase fat intake to meet our daily energy needs resulting in a stable weight and body composition.

Bottom line: For those wishing to lose weight additional rather than remain weight stable, one’s goal should be to reduce dietary fat intake down to the margin of satiety (just enough, but not too much) and avoid or limit non-satiating energy sources such as alcohol.

This Post had been condensed from the Virta post https://blog.virtahealth.com/weight-loss-ketogenic-diet/ By Stephen Phinney, MD, PhD and Jeff Volek, PhD, RD. Please copy and paste this link to read the original post.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Conditions Shown to Benefit From a Ketogenic Diet.

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Mounting research suggests nutritional ketosis is the answer to obesity, insulin resistance, type 2 diabetes, cancer, epilepsy, Alzheimer’s, Parkinson’s, ALS, MS, autism, migraines, traumatic brain injuries, polycystic ovary syndrome and much more.

The underlying problem is metabolic dysfunction that develops as a result of consuming too many net carbohydrates (total carbs minus fiber) and/or protein. Sugars found in processed foods and grains are the primary culprits.

By eating a healthy high-fat, low-carbohydrate and low- to moderate-protein diet, you enter into what is known as nutritional ketosis: a state in which your body burns fat as its primary fuel rather than glucose (sugar).

How much protein, please review my Post: How Much Protein Do You Need In Nutritional Ketosis? By Stephen Phinney, MD, PhD Jeff Volek, PhD, RD, etc. al. on February 21, 2018 https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

Once you develop insulin and leptin resistance, it triggers biochemical cascades that not only make your body hold on to fat, but produce inflammation and cellular damage as well.

Other benefits include fewer hunger pangs, a dramatic drop in food cravings, helps you retain muscle mass and promotes longevity.

Hence, whether you’re struggling with weight and/or chronic health issues, the treatment is optimizing your metabolic and mitochondrial function. Your diet is key.

The primary reason that so many people are overweight and/or in poor health these days is that the Westernized diet is overloaded with non-fiber carbs as the primary fuel, which in turn inhibit your body’s ability to access and burn body fat.

High-quality fats are a far preferable fuel, as they are utilized far more efficiently than carbs.

How to Enter Into Nutritional Ketosis:

The most efficient way to train your body to use fat for fuel is to remove most of the sugars and starches from your diet, and replace those carbs with healthy fats.

A dietary intake of about 50 grams or less per day of net carbs while also keeping protein low-to-moderate is usually low enough to allow you to make the shift to burning fat (nutritional ketosis).

This is a generalization, as each person responds to foods in a different way. If you’re insulin resistant or have type 2 diabetes, may require less than 40 grams, or even as little as 30 grams per day, to get there.

Nutritional Ketosis Improves Your Brain Health:

Many times, improved cognition and mental acuity are among the first things people notice when entering nutritional ketosis.

Unlike blood glucose, blood ketones do not stimulate an insulin surge. They can even enter cells that have become insulin resistant. This is likely one of the reasons nutritional ketosis works so well for a variety of neurological problems and diseases.

Metabolic conditions (abdominal obesity, elevated triglycerides, low HDL cholesterol, high blood pressure and/or elevated fasting blood sugar) have shown improvement with nutritional ketosis.

Hormonal and Nervous System Disorders such as Polycystic ovary syndrome (PCOS) and multiple sclerosis (MS) are two conditions that appear to respond well to this switch in primary fuel.

Nutritional Ketosis May Be the Key to Cancer Prevention:

It is my (Dr. Mercola) belief, as well as that of many of the experts I have interviewed, that over 90 percent of cancer cases are either preventable or treatable. The key is recognizing that cancer is really a mitochondrial metabolic disease, rooted in poor diet choices combined with a toxic lifestyle. Mitochondrial dysfunction sets you up for developing any number of diseases.

The central premise is that since cancer cells need glucose and insulin to thrive, lowering the glucose level in your blood though carb and protein restriction literally starves the cancer cells. Additionally, low protein intake tends to dampen the mTOR pathway that is often responsible for accelerating cell proliferation.

The remedy lies in optimizing your mitochondrial function and correcting the metabolic dysfunctions of insulin and leptin resistance.

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This image of the list of food on the Ketogenic Diet and foods to avoid is from the website https://lowcarbalpha.com

This Post has been condensed from Dr. Mercola’s Post https://articles.mercola.com/sites/articles/archive/2016/09/26/nutritional-ketosis-benefits.aspx   Please copy and paste the link into your address bar.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Chronic Stress Destroys your Immune System.

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These are the highlights from Dr. Berg’s video. I invite you to follow along while you watch this video. https://www.facebook.com/drericberg/videos/616799582204162/?v=616799582204162

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He quotes from the book, The Ciba Collection of Medical Illustrations, Vol. 4, Endocrine System and Selected Metabolic Diseases, Page 84.

Here is the link to the paper https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2466487/

It talks about the function of cortisol and what happens if you have too much cortisol, which is activated by stress.

It says, (cortisol) “diverts amino acids from lymphoid tissue (in the lymphic system) leading to marked (prominent) reduction in size and actual lysis (breakdown) of the (lymph) nodes.”

The lymph nodes are where the immune reactions take place. This reaction protects you from pathogens.

High cortisol will divert amino acids from the lymphatic systems leading to a noticeable reduction in the size and actual breakdown of the nodes.

This shrinks your immune system.

This is not good because now you are going loose your defense mechanism. It is making you immune system smaller.

The next quote from the book says, “this is accompanied by a marked (emphasized) decrease in overall antibody production, which together with breakdown of inter-and extracellular (inside and outside the cell) barriers… raises susceptibility to viral and bacterial infection.”

Antibodies are produced by your immune system they help develop immunity. Antibodies don’t necessarily kill, but they actually put a little tag on the pathogen for other immune cells to kill them. With enough antibodies in your system you are protected. But with high cortisol you have decrease in antibody production, which together with a breakdown in inter- and intra- cellular (between the cells and within the cells) barriers.

High cortisol causes a breakdown in your cellular barriers, which will raise your susceptibility to viral and bacterial infections.

To keep your immune system strong it’s not just about nutrition it’s also about keeping your stress as low as possible.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Stress: 1. How Stress Makes You Fat. 2. Stress and the Immune System.

Dr. Eric Berg is an excellent presenter. Please watch these 2 short videos. The highlights are shown below. The 2 videos are:

  1. How Stress Makes You Fat
  2. Stress and the immune system
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  1. How Stress Makes You Fat
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The body‘s response to stress is to spike cortisol and adrenaline. Cortisol has the potential to significantly raise your blood sugar.

Even if you’re on the low-carb/ ketogenic diet and you are doing intermittent fasting you will see that your blood glucose goes up when you are stressed or experiencing trauma.

In times of stress, cortisol will also release glucose from your liver and dumps that stored sugar into your bloodstream so the insulin has to take it into storage as fat.

Also, cortisol breaks down protein and converts it to glucose which can be stored as fat.

This is why women specifically after menopause they start losing their muscle mass. It turns into fat and their blood glucose goes up.

Also cortisol decreases insulin sensitivity.  This leads to insulin resistance, which causes the body to make more insulin to makes more fat, which slows down the metabolism. It’s a vicious cycle.

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Also, cortisol will drive the storage of fat to your midsection or the area around the organs around in the midsection and the liver. This is why people under a lot of stress end up with a lot of midsection weight, skinny legs. It is because the body is breaking down proteins from the upper leg and butt muscles and turns into sugar and then converts that too fat and puts it around your midsection.

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That is the relationship between stress and belly fat.

This Post has been condensed from: How Stress Makes You Fat

  1. Stress and the immune system

Stress influences your immune system in general.

For any person with a chronic health problem it originated with some type of stressful event.

Stress can pre-disposed you to getting sick because what it does to the adrenal hormone called cortisol. Cortisol is a type of hormone, which is intimately involved in the immune response.

It suppresses white blood cells. It suppresses the T-cells, which trains the immune system to fight off infections. It lowers the immune barrier that allows the viruses to invade the cells. That’s why people get virus infections when they’re stressed such as shingles, herpes, etc.

It can increase platelets, which then will set you up for clotting factors.

It increases neutrophils, which will then leads to inflammation.

Stress is definitely involved in any autoimmune condition.

The typical treatment is prednisone, which is a synthetic type of cortisol. It will act on the adrenal hormones that will decrease inflammation and decrease immune function. For allergies or high levels of histamine people take prednisone or cortisol because it has that function.

When the stress gets too high there’s an alteration in the cortisol and adrenal function and this leads to a drop in the immune defense mechanism.

There are many different types of stress:

Physical trauma, surgery, being in a stressful relationship.

But the biggest stress is losses of a loved one or a job. That can hit someone very hard and the health just starts going downhill.

You can alleviate stress by going for long walks, getting in the sunshine to get your vitamin D, removing yourself from the stressful situation, taking a vacation, taking vitamin B and getting adequate sleep.

What to do with the stress that stuck in your body.

There are different parts of your body that are involved in the fight or flight mechanism. It is called the sympathetic nervous system. There’s also the opposite system called a parasympathetic nervous system, which counter the stress. And this is part of the nervous system that is throughout the body.

There is a way to tap into that to release the stress. One of the most powerful ones is working on the neck points. These points control the parasympathetic nervous system. If you apply pressure to these points it can relax you.

The next points are in the mid back, the next point are in the abdomen area which can indirectly affect the adrenal glands deep inside.

You can use Acupressure on these points on someone else or there are acupressure tools you can use on yourself, Dr. Berg sells one of them.

This Post has been condensed from: Stress and the immune system

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

How To Bulletproof Your Immune System?

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Your immune system protects you against disease.

The main cells in your immune system are the white blood cells. Your immune system is also made up of friendly bacteria known collectively is called the microbiome or flora. Those microbes help you in many ways from absorption of nutrients, to recycling of bile, to immune defenses. They’ll make it so there’s just not enough space or food for a pathogen to live.

Our white blood cells actually make enzymes to help break down and kill microbes and pathogens. Our white blood cells generate mucus and inflammation and these pathogens get caught up in this mucus web, it’s like quicksand.

Our immune system has a memory. When there’s a microbe that actually comes back into our body, the immune system actually tags it because it as a memory of that and it can destroy it.  So it actually learns over time by being exposed to pathogens. That’s called building up your immune system and this is why as a child it’s not very healthy to keep a child just so utterly sterile that they’re never exposed or they’re never sick. It’s a natural part of building the immune system.

Then we get to something called the phagocyte. That’s part of our immune system. The phagocytes are cells that have a ravenous appetite for not just microbes and viruses and bacteria and yeast and fungus but they will also eat up dead cells and debris. Phagocytes are stimulated by acid.  Apple cider vinegar has been known to acidify the body and speed up phagocytosis just like any acid. (Blogger: Apple cider vinegar is available in capsules, which should not affect your teeth.)

Another mechanism involves certain white blood cells. If certain white blood cells are infected by a pathogen, we have this built-in mechanism that if the cell is invaded, it goes through something called apoptosis where it killed itself off for the benefit of the entire body because if they let the microbes leech into their DNA and start reproducing then they become the copy machine that just makes the virus over and over and over.

The bad guys, the pathogens also have their defences as well.  They have the ability to block vitamin D and they do it through the vitamin D receptor because somehow they know that vitamin D is essential for the control of your immune system. If they can block it they lower your resistance to invading the cells and so they can take the cell over. The other thing that these sneaky little pathogens do is they can mimic your body tissue so they’re not recognized by the immune system. They can also hide in calcium little biofilm houses and this is why antibiotics are not effective.

Another mechanism especially with microbes like the mycoplasma that doesn’t have a cell wall they keep moving they’ll move into one joint in the synovial fluid another joint and your immune system is trying to attack them and they miss and so they keep moving so you can’t get them.

Another mechanism is that they these microbes have the ability to morph into different structures so your immune system gets confused.

What To Do About It?

You have things that weaken the immune system and you have things that strengthen the immune system.

What weakens the immune system?  Low nutrient foods create nutritional deficiencies.

Look at the pandemic the Spanish flu of 1918. WW1 occurred just before the spread of this virus all over the world that killed 50-100 million people. What happened in this war? You had rationing. You had the preserving of food. There wasn’t a lot of fresh vegetables and food. When you do that over a period of time you weaken the immune system especially if you put someone under a stressful state. That is going to set the person up for susceptibility to having a virus invading their body.

So when you’re low in vitamins, trace minerals, minerals, amino acids and fatty acids, especially, you are more susceptible to getting sick because of the fact that the nutrient defense mechanism is dependent on these nutrients. Just think about a virus for example, a virus can’t do anything to you, It’s not alive unless it invades the cell wall and goes right into your DNA and starts to turn it into a copy machine while it hijacks the life force from that cell.

Remember, it has to invade the cell wall.That cell wall is two layers of fat; it’s a bi-lipid layer of fat. So this is another reason why essential fatty acids are vital to protect yourself. You don’t want to go on a low-fat diet when you run down or sick.

Cholesterol is very important in a healthy immune system. It is an essential building block for certain hormones like cortisol, for example. Cortisol is really important in your immune system, if cortisol does not have its building blocks cholesterol, it can’t be formed correctly.

Stress is probably equivalent to nutrient deficiencies. It is a very key factor.

Low sleep also sets you up for being susceptible, it’s connected to stress as well and glucose.  Certain viruses are activated more with glucose fuel versus other fuels. (The Ketogenic diet is low in glucose/ carbohydrates.)

What nutrients are really vital in keeping your immune system bulletproof?

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At the top of the list we have vitamin C.  Not synthetic vitamin C; take vitamin C from food or a food concentrate.  In nature vitamin C always comes in a complex of many parts not just one thing, ascorbic acid. The foods that are highest in vitamin C are sauerkraut, bell peppers, berries, and green leafy vegetables.  Vitamin C has the power to stimulate the production of more white blood cells. Vitamin C is also stored in large quantities in your adrenal gland to actually help make adrenal hormones.

The next one that’s equally as important vitamin D, it is very hard to get from food so the sun would be probably the best source or take it as a supplement.  Vitamin D is actually a hormone factor that controls your immune system. It has a function that goes way beyond just making bone. There are vitamin D receptors in all of your white blood cells and in your DNA. It supports the t-cells, which are made by the thymus gland, which is like a training camp for white blood cells. It also protects against pathogens. It actually gives your body the capacity to kill microbes very potently.

Vitamin A provides the structural integrity of the mucosal cells in the sinus and their respiratory centers. The best source of vitamin A is cod liver oil, egg yolks, and butter is a good one because it’s a fat-soluble vitamin.

Zinc is the most important trace mineral for the immune system. A lot of people are deficient in zinc. It actually can increase t-cells and it does a lot of other things for the immune system. Zinc is very protective against viruses.

Garlic ranks number one in potency for killing off viruses bacteria, yeast, fungus, and mold.

The next one is colloidal silver. It starves off the oxygen supply to certain microbes so it’s a very potent. Some people use it as a nasal rinse and it works really well but this is a very potent antiviral as well.

Olive leaf is great as an anti viral into protect the immune system.

There are a lot of other things that can protect the immune system but from Dr. Berg says these are the most powerful.

This post has been condensed from the original, How do we strengthen in bulletproof our immune system?https://www.youtube.com/watch?v=GrWFWdNk5qQ

 Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Are You Susceptible To The Corona Virus?

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In this video, Eric Berg, DC, a chiropractor and health educator,talks about susceptibility to the coronavirus and other viruses in general.  https://www.facebook.com/drericberg/videos/233619684694276/

Here are the highlights.

The purpose of the virus is to be delivered to the host, your cells, so it can be copied and continue. The corona virus has an affinity for the lungs.

The virus goes through five stages:

  1. Attached to the cell wall.
  2. Penetrate the cell wall.
  3. Replicate. They go into the nucleus and use it to replicate.
  4. Assemble. It will take things from your cell modify itself and come out of the cell and hide from the immune system.
  5. Release. That cell dies.
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Susceptibility factors:

  1. Age
  2. Nutrients – Viruses become more aggressive when there are selenium and vitamin E deficiencies.
  3. Genetics
  4. Weak immune system – The micro flora in your gut has a huge influence on your immune system. When you take antibiotics or steroids or sterilize a body you greatly increase the chance of getting infections.
  5. Pre-existing chronic disease.
  6. Stress.

Nutritional deficiencies can make your immune system weaker and viruses stronger.

The death rate of people that are 80+ is 14.8%. Everyone else has a significantly lower percentage. It really depends on the strength of their immune system.

Nutrients deficiencies make the immune system weaker and the viruses stronger.

Covid-19 has the lowest mortality rate of these well-known viruses. Please see the chart below.

Blog - Death rates of viruses

To learn more about your Immune System, watch Bullet Proof Your Immune System.

Here are some of the highlights.

Key Nutrients:

  1. Vitamin C

– The most important vitamin for viruses. It decreases the susceptibility of getting an infection.  Vitamin C is necessary to make interferon, which stops viruses by killing the infected cell. Food that has the most vitamin C is sauerkraut.

  1. Vitamin E.
  2. Selenium.
  3. Zinc.
  4. Vitamin D.

In this video, Dr. Berg talks about the corona virus and why underlying conditions put you at an increased rate of risk of death.

Please see the chart of rates below.

Blog - Underlying conditions...

There is another condition that increases numbers of the receptors as well. It is insulin resistance.

Insulin resistance is present in four out of the five underlying conditions that increase the death rate.

Instead of treating the underlying condition separately it would be wiser to do something about insulin resistance as it is a causing factor for the increased death rate.

What can you do about it? Start the ketogenic diet and do intermittent fasting.

For those of us who are celebrating religious holidays is hard during this virus crisis. Take time to call your family and friends and focus on how we care for each other and how we will protect them.

 Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

 I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Corona Virus: Protect Yourself from the Coronavirus (or Any Virus)

Sally Fallon Morell, the head of the Weston A. Price Foundation, empowers us to take our health into our own hands. Through a nutrient-dense diet, we can strengthen our bodies naturally and improve their ability to confront what may come their way.

Sally offers practical tips for boosting immunity including:

  • taking 1 Tablespoon of coconut oil per day
  • eating liver once per week
  • drinking bone broth regularly for detoxing
  • including saturated fat to safeguard respiratory health

She goes into detail about the foods that nourish and protect our immune system. She discusses the role of vitamins A, D, C, and saturated fats. She covers the role of 5G in weakening the immune system in Wuhan, the epicenter of the virus. And, importantly, she reminds us to stay calm – since stress depletes our vitamin A stores, which are critical for fighting any virus.

The Post has been condensed from Protect Yourself from the Coronavirus (or Any Virus) with Sally Fallon Morell.

Blog - Apr. 3. picture

Please follow along by play the audio in this website, https://www.westonaprice.org/podcast/232-protect-yourself-from-the-coronavirus-or-any-virus/

Highlights from the conversation include:

  • How the coronavirus is not particularly new – SARS and MERS are versions of it
  • Why it’s not important to speculate about whether it’s manmade or not
  • How Mother Nature is not easily manipulated
  • How vitamin A (from animal foods) is critical for fighting disease
  • How so-called “vitamin A” found in plant foods is actually carotene and not easily converted to vitamin A in our bodies
  • How egg yolks, butter, liver, and cod liver oil are good sources of vitamin A
  • How cod liver oil was used to boost health prior to WWII
  • How it fell into disfavor once antibiotics were introduced
  • How vitamin D works synergistically with vitamin A
  • How Vitamin C is found in fruits and vegetables and in a plant-like powder
  • Why bone broth is an excellent immunity booster and detoxing protocol
  • Why coconut oil is great for fighting viruses
  • How 1 T. of coconut oil per day is recommended for gut health
  • The difference between MCT oil and coconut oil
  • How we need saturated fats to keep the lungs working well
  • How saturated fats are found in butter, coconut oil, meat fats, cream, & cheese
  • How “vegetable oils” are actually industrial seed oils
  • What it takes to make these rancid oils palatable
  • Why raw milk is good for you and is sometimes called “white blood”
  • Issues with coronavirus testing – accuracy of test, false positives, etc.
  • Statistics: 50 deaths per day from coronavirus, 1000 daily from the flu, 2000 deaths from pneumonia per day, 3000 deaths per day from tuberculosis
  • Worry and panic and stress deplete vitamin A, which we need to fight the virus
  • What Sally does to fight stress and worry
  • Wuhan had 5G rolled out in December 2019 – did that impact the spread of the virus?
  • At 60 megahertz, 5G tampers the oxygen in our blood and lowers immunity

This Post has been condensed from Protect Yourself from the Coronavirus (or Any Virus) with Sally Fallon Morell.

Learn more about Weston. A. Price at https://www.westonaprice.org/about-us/about-the-foundation/

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

 I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Corona Virus: A Compromised Immune Systems Can’t Destroy Viruses.

How does an immune system get compromised?

Dr. Natasha McBride says, it has a lot to do with the state of the patient’s epithelial surface of the digestive system.

Approximately 88 percent of our body’s immunity is found in the lining of our gastrointestinal (GI) system.

The immune system is there is to stop invaders from moving out of the digestive tract into the body. Over time, without the beneficial bacteria and proper balance in the gut, toxins, opportunistic bacteria, and parasites chisel away at the physical barrier wall and can create “leaky gut”. Once there is an opening in the wall lining, pathogens escape from the GI, travel through the bloodstream, penetrate the blood–brain barrier, and wreak havoc on the specific functions of our cells, causing diseases.

Pathogens are shown as grey dots in the image below.

Blog - 1.png

Essential or beneficial bacteria in our digestive system engage a very important member of the immune system – the lymphoid tissue of the gut wall. As a result, a healthy gut wall is literally infiltrated with lymphocytes, ready to protect the body from any invader. Scientific research shows that in people with damaged gut flora there are far fewer lymphocytes in the gut wall, which leaves a poorly protected.

The most important immunoglobulin in the gut is produced by lymphocytes in all mucous membranes in the body and secreted in body fluids. It is found in breathing passages, nose, throat, bladder, your urethra, vagina, saliva, tears, sweat, colostrum, breast milk and of course the mucous membranes of the digestive system and it’s secretions. Its job is to protect mucous membranes by destroying and in activating invading bacteria, viruses, fungi and parasites.

People with abnormal gut flora can’t destroy viruses, bacteria and other invaders.

Millions of children and adults around the world are exposed to viruses if these people have well functioning gut flora then these viruses do them no harm.

When the gut the flora is damaged the whole immune system in the body gets out of balance. This process makes the person immune-compromised.

What causes a healthy gut to become imbalanced?

Poor diet, antibiotic use, low digestive enzymes, alkalinity, acidity, chemical toxins, environmental toxins, radiation, blood sugar irregularity, stress, and pregnancy- and birth-inherited gut imbalances.

A healthy gut has an approximate ratio of 8:2 of beneficial bacteria to opportunistic bacteria. The beneficial bacteria feed on certain types of opportunistic fungi (candida and the like), create an internal wall of defence against pathogens escaping the intestine, and help digest foods to be transformed into energy.

When the proper ratio is out of balance, the beneficial bacteria can no longer protect the walls of the gut. Pathogens, including opportunistic bacteria, wear down the enterocytes and break through the intestinal lining. Having escaped the gastrointestinal system, the pathogens now enter the bloodstream as antigens. There they create an autoimmune response, attack cells, break through the blood–brain barrier, and create an environment conducive to disease.

What can damage our gut flora?

Blog - 2.png

These are the foods we avoid, because the human digestive system has not been designed to digest them well, and we get virtually no useful nutrition from them. Please see the list of Foods to avoid below.

Blog - 3.png

Please see the list of Recommended foods below.

Blog - 4.png

Please see the list of Natural fats below.

Blog -5.png

Learn more about Healing your gut with the GAPS diet.

https://2healthyhabits.wordpress.com/2018/07/06/healing-your-gut-with-the-gaps-diet/

This information came from two sources:

  1. The Heal Your Gut Cookbook https://www.amazon.com/Heal-Your-Gut-Cookbook-Nutrient-Dense/dp/1603585613
  2. Gut and Psychology Syndromehttps://www.amazon.com/Psychology-Syndrome-D-D-D-H-D-Schizophrenia/dp/0954852028

COVID 19: Dr. McBride talks about how to deal with the Corona Virus/ Covid 19 in her blog http://www.doctor-natasha.com/the-panic-pandemic.php

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Loosing Weight Part Two: Is a Calorie a Calorie?

Do Calories Matter? Is a Calorie a Calorie? (Science of Weight Gain)

This Post is part two of the Transcript. It starts at the 8:38 minute mark.Here is the link https://www.youtube.com/watch?v=zcMBm-UVdII

Please see the original for the Footnotes and Citations for the scientific studies.

This brings us to the next point: Is a calorie a calorie?

Blog calorie

For a calorie to be a calorie, we would expect all foods to be processed in similar ways in the body without having unique effects on our hormones or other biochemical processes.

But in the case of alcohol a calorie is clearly not a calorie as it has some interesting peripheral effects due to the fact that 10% of the alcohol you ingest is metabolized in the brain, making you drunk and 80% of it is metabolized in the liver, leading to liver disease and other problems.

Another one is trans-fats, which are very different from other fats. The synthetic nature of trans-fats doesn’t allow them to be broken down in your mitochondria and they contribute to metabolic disease and atherosclerosis.

Proteins, get broken down into amino acids in the body, and the liver will use these for either protein synthesis, i.e. muscle growth or convert them into either glucose or fatty acids.

These processes though depend on your insulin levels, whether you have broken down muscle tissue through exercise and how much glucose is stored in the form of glycogen in your body.

And there are all kinds of amino acids, some that are essential and can only come from the diet and some that are non-essential.

Fats on the other hand get broken down into free fatty acids and they will be processed by your mitochondria for energy or stored in the muscle or stored in your fat tissue.

And there are several different types of fat, some good, some bad. For example you have bad ones like trans fats we just talked about and you have fatty-acids like DHA, which is theorized to be what allowed humans to evolve their big brains.

Glucose, the carbohydrate found in things like rice or starchy vegetables passes into the bloodstream and then stimulates the pancreas to make insulin, allowing it to get into the cell so that it can be burned up for energy or it may be stored as glycogen.

Depending on how much glycogen is already stored in the body and how quickly and how much glucose is entering your system at one time, glucose may be stored as fat through a process called de novo lipogenesis.

Keep in mind that fiber in vegetables is going to slow down the rate at which glucose is processed. So your body will react very differently to say 50g of glucose from white bread and 50g of glucose from broccoli.

Now there’s another carbohydrate called fructose (or “frooooctose”) found in sweet things like fruit, juice, honey or table sugar.

The tricky thing about table sugar, or sucrose, is it’s comprised of one molecule of glucose and one molecule of fructose, yet glucose by itself is sometimes called sugar. For example, blood sugar is synonymous with blood glucose. However what I’m discussing is fructose, a molecule very different and much sweeter than glucose.

Fructose is technically a carbohydrate but it is not necessary for any biochemical reaction in the body, so almost all of it is processed in the liver. The interesting thing about fructose is, among other negative effects like promoting the development of fatty liver disease, is it causes insulin resistance, meaning the more you eat sweet things, the more your pancreas will have to secrete insulin to get its job done, leading to higher and higher insulin levels.

Fructose, by the way, is in 74% of all packaged foods in the form of added sugars.

If you’re trying to lose body fat, you’ll want to keep an eye on insulin. When you have high levels of insulin, hormone sensitive lipase, which breaks down fat for energy, is much less active. In this case, if you haven’t eaten for a couple hours you start to get really hungry because you can’t actually use any of that fat on your body for energy.

So your body fat continues to stick around and you feel pretty crappy. Another reason behind the hunger is that high levels of insulin block your brain from seeing the leptin signal – you become resistant to leptin. Leptin again, is the satiety hormone.

This how eating too many things, like packaged foods or refined carbohydrates, that spike insulin levels can cause people to be hungry and lethargic despite having so much energy stored on their body as fat. So yes Pete is fat because he ate too much clearly, “I’m not fat!” but the reason he ate too much has to do with his hormones.

A calorie is a calorie in the way a gram of money is a gram of money. A kilogram of one hundred dollar bills is going to affect your bank account much differently than a kilogram of 1 yen Japanese coins.

For some people, calories have worked as a decent rule of thumb for them, but tracking the macronutrient composition of your food is going to give you much more insight into how your food is affecting your body than just calories.

There’s still a lot more to be said about macronutrients, but you can notice their effects pretty quickly if you pay attention.

  • Does a breakfast high in fructose and glucose like orange juice and a big bowl of cereal with flavored yogurt leave you feeling hungry and tired by the time you get to work?
  • And does a meal high in good fat, protein and fiber like salmon, eggs and vegetables make you feel any different?

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca

Loosing Weight Part One: Do Calories Matter?

This Post is the Transcript from the Video,

Do Calories Matter? Is a Calorie a Calorie? (Science of Weight Gain).   Here is the link https://www.youtube.com/watch?v=zcMBm-UVdII

Why does Bill Gates have so much money? Because he earned more money than he spent.

Why did Basketball Team X win the big game? They scored more points than Team Y.

Why is Pete fat?”

The typical answer is that more calories went in than out. Calorie counting may induce weight loss, but why would you care about that?

Blog - picture

Losing 10 pounds is great, but wouldn’t you want to know where that 10 lbs. came from?Was it bone, muscle or fat? Then, if it’s fat, which is what most of us want to lose, is it subcutaneous fat or visceral fat?

Pediatric Endocrinologist Robert Lustig points out in his book “Fat Chance” that several studies show that the amount of subcutaneous fat you have, the fat under your skin, correlates with increased longevity; Whereas visceral fat, the fat around your organs that gives you a big belly, promotes inflammation and causes several health detriments meaning the difference between dying early in your fifties or living into your eighties or longer. 

A pound of fat being 3500 calories is usually the piece of data we’re provided with to help us create our weight loss goals. For example if you create a deficit of 500 calories per day, then in a week you will lose a pound of fat. But why would the body choose to discard fat first when you restrict calories?

Decreasing your energy intake is interpreted by your body as you being in a situation where less energy (food) is available. Thus, it will do what it can to keep the stored energy it has and slow down processes that spend energy.

Muscle is a relatively energy expensive tissue while one of fat’s functions is to serve as a place for energy storage. So the body would want to preserve the fat and break down the muscle, to conserve as much energy as it can.And that’s what it does. Through a process called gluconeogenesis, “new glucose making,” muscle is broken down into glucose, which can be used for energy.

So now you have successfully reduced your weight by going into a caloric deficit, but now it’s even harder to maintain a caloric deficit and lose more weight because your resting energy expenditure is now less due to having lost muscle.

Jonathan Bailor points out in his book “The Calorie Myth” that “Studies show that up to 70 percent of the nonwater weight lost when people are eating less comes from burning muscle – not body fat. Only after it’s cannibalized this muscle will our body burn fat.”

So your calorie restrictive diet may actually reduce your weight as you intended, but the weight isn’t necessarily coming off from where you’d like it to, and this whole process becomes an uphill battle.

Restricting calories without modifying the composition of your diet will cause your body to lower energy expenditure and increase hunger to provoke you to get back to your normal energy intake.

“Eat less and exercise,” the typical advice for weight loss, is a strategy fueled mainly by willpower. Hunger and lowered energy expenditure is going to set you up to where the last thing your body wants to do is exercise.

Alright, maybe it’s more simple to look at how people get too fat in the first place. Surely to get fat, one has to eat too much. But what causes that excessive eating?

We have very sensitive receptors in our body that let us know when it is too hot, too cold, when we’re thirsty, et cetera. What would cause someone to eat past the point of satiety so much and so frequently that they become overweight or obese?

Of course small fluctuations in weight throughout the year is not unnatural. But when people get significantly overweight or obese over time through overeating, surely something is significantly wrong with the way their body processes food and the way their hunger and satiety receptors work.

So what “calories in calories out” isn’t explaining is why some people’s bodies will just raise energy expenditure in response to eating too much, keeping them thin while other people get fat. Just because you eat extra calories doesn’t mean they have to be stored, they could just be burned off automatically.

The medical journal QJM reports, “Food in excess of immediate requirements… can easily be disposed of, being burnt up and dissipated as heat. Did this capacity not exist, obesity would be almost universal.”

So why is it that obese people don’t automatically dispose of calories, experience intense lethargy, and have voracious appetites despite having massive amounts of energy available in the form of fat on their body?

What is particularly interesting about this is that the satiety hormone, Leptin, is secreted by your fat cells. So if we are to assume that a calorie is a calorie and the type of food you eat does not have any peripheral effects… like disrupting the hormonal environment of the body, then fat people should have less of an appetite than leaner people.

We would need to assume that all overweight people have something like a gene defect that screws up their hormones, leading to this dysfunctional situation where the brain is constantly being told to eat more food despite having plenty of stored energy available on the body.

Robert Lustig explains that only 2 percent of morbid obesity is explained by genes.

“Researchers worldwide have scanned the human genome and have identified thirty-two genes that are associated with obesity in the general population. Altogether, these genes explain a total of 9 percent of obesity. And even if one person had every single bad gene variation, it would account for only about 22 pounds –hardly enough to explain our current obesity pandemic.”

So when people get fat, they are of course for some reason or another, taking in much more calories than they need to.  But, their body for some reason chooses to use nearly all these extra calories for body fat accumulation at the expense of muscle.

Dr. Doug McGuff, emergency doctor and exercise expert said: “And I always had it in my head that the morbidly obese were probably pretty well muscled underneath all that because effectively they’re lifting weights all the time. But it’s not the case – their muscles are extraordinarily atrophied. Your external oblique muscle that ought to be you know as thick as a piece of steak, in these people it’s paper thin and stretched to the point of bursting. Because they are having nutrient partitioning that doesn’t allow energy to go anywhere but the body fat. So they are literally starving inside an encasement of blubber.”

A good example for understanding why the body uses calories in different ways is puberty: During puberty, young men and women develop bigger appetites, and that extra energy is put towards developing things like sex organs and making their bodies larger in general. But young men put on a lot of muscle during this phase whereas young women put on more fat. You might attribute this to the fact that young men are more likely to play sports, but the way fat is distributed is very different between the two genders.

Most guys are not gonna find their pants are getting tighter due to butt and hip fat. This is the effect of several hormones, particularly one named insulin. Insulin is an anabolic hormone – it’s known as the energy storage hormone, or sometimes the “fat storage hormone” – one of its jobs is directing how the food you take in will be stored. And, puberty is associated with a higher than normal secretion of insulin.

A very clear illustration of insulin’s fat accumulation abilities is the side effect some diabetes patients experience where they develop a mound of fat at the site where they frequently inject their insulin. This is called lipohypertrophy. So understanding how food affects hormones would be better for weight management than understanding how many calories are going in and out of your body.

Other than insulin, worthwhile hormones to look at are Leptin and Hormone sensitive lipase:

  • Leptin is the satiety hormone – if you have higher leptin levels and your brain has no problem reading these levels, then you feel “full”.
  • And, hormone sensitive lipase breaks down fat so it can be used for energy, this of course is important if you want to lose body fat.

 So the ideal situation is to have high levels of leptin so you are not hungry all the time, and you would want lower levels of insulin so your body doesn’t store too much energy, and you would want hormone sensitive lipase to be activated so it would break down body fat. Losing body fat while not being hungry would be the ideal situation, right?

The problem with calories in calories out is it doesn’t tell you anything about how to achieve this preferred hormonal situation. But, paying attention to how much of and what kinds of proteins, fats, and carbohydrates are in your meals will tell you much more about how your hormones are going to respond.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca

Saturated Fat Part Two: Gauging Your Heart Disease Risk

Blog Mar 6

You are at risk of a heart disease if you have 3 out of the following 5 indications of metabolic syndrome:

A fasting insulin level above 3

A triglyceride to HDL ratio above 2

Low HDL

A waist circumference indicating overweight or obesity

High blood pressure

Another major risk factor for heart disease that receives virtually no attention is high iron levels. In menstruating women, this is not an issue since they lose blood on a monthly basis. This is actually part of why premenopausal women have a decreased risk of heart disease.

In men, iron levels can rise to dangerously high levels. In my experience, the majority of adult males and postmenopausal women have elevated levels that put their health at risk. Checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test. If your levels are high, all you have to do is donate blood a few times a year.

The Connection Between Saturated Fats and Diabetes

Malhotra cites a 2014 Lancet study looking at the association between dietary saturated fat, plasma saturated fat and type 2 diabetes. Interestingly, while dietary saturated fats found in dairy products were strongly inversely associated with the development of type 2 diabetes (meaning it was protective), endogenously-synthesized plasma-saturated fat was strongly associated with an increased risk.

Endogenously-synthesized plasma-saturated fats are fatty acids produced by your liver in response to net carbohydrates, sugar and alcohol.These findings suggest eating full-fat dairy products may protect you against type 2 diabetes,whereas consuming too many net carbs (total carbs minus fiber) will increase your risk of type 2 diabetes –in part by raising the saturated fat levels in your bloodstream.

Healthy Fat Tips

Here are a few tips to help ensure you’re eating the right fats for your health:

  • Use organic butter made from raw grass-fed milk instead of margarines and vegetable oil spreads.
  • Use coconut oil for cooking. It is primarily a saturated fat and more resistant to heat damage than other cooking oils. It will also help improve your ability to burn fat and serve as a great source of energy to help you make the transition to burning fat for fuel.
  • Sardines and anchovies are an excellent source of beneficial omega-3 fats and are also very low in toxins that are present in most other fish.
  • To round out your healthy fat intake, be sure to eat raw fats, such as those from avocados, raw dairy products, and olive oil, and also take a high-quality source of animal-based omega-3 fat, such as krill oil.

Why Statins Are a Bad Idea for Most People

In addition to the recommendation to follow a low-fat diet, many doctors are still avid prescribers of statins, which help lower your cholesterol.

“This is a drug that was marketed over the last three decades as being a wonder drug. We’re only now realizing that the benefits of statins have been grossly exaggerated and the side effects underplayed. One of the reasons for that is that most if not all of the studies that drove the guidelines were industry-sponsored studies.

One of the things we have neglected in medicine is this issue around absolute risk and relative risk. The reality is if you look at the published data … if you have heart disease and you’ve had a heart attack, then taking a statin every day for five years, there’s a 1 in 83 chance that [statin] will save your life.

    That means in 82 of 83 cases, it’s not going to save your life.

People with low risk should know that if they haven’t had a heart attack, according to the published literature, they’re going to live one day longer from taking statins.”

Statins Are Associated With Serious Side Effects

Then there’s the issue of side effects. According to Malhotra, between 1 in 3 and 1 in 5 patients suffer unacceptable side effects (that interfere with or diminish the quality of your life). Muscle pain is the most significant side effect reported followed by fatigue (mostly in women) because statins are essentially a metabolic blocker and mitochondrial poison.

They inhibit an enzyme called HMG-CoA reductase. This is how they lower cholesterol. But that same enzyme is also responsible for a number of other things like making coenzyme Q10, which is why muscle pain and fatigue are so common. This is in fact a sign that your CoQ10 is being depleted, and you don’t have enough cellular energy.

Statins also block the formation of ketones, which are an essential part of mitochondrial nutrition and overall health. If you can’t make ketones, you impair the metabolism in your entire body, including your heart, thereby raising your risk for heart problems and a variety of other diseases. It’s also recently been established that within a few years of taking statins, the drug causes type 2 diabetes in one out of 100 patients.

That too can be a significant tradeoff that needs to be taken into account, as diabetes is a risk factor for heart disease and other chronic diseases. Dr. Michel De Lorgeril, a well-respected French cardiologist at Grenoble University recently reopened the debate about statins after publishing a review in which he questions whether statins actually have any benefit at all.

“He pointed out several discrepancies in the original trials … statistical manipulation, conflict of interest … ” Malhotra says. ”He’s actually suggested that maybe nobody benefits from statins; even people on statins for prevention.

He says that unless we get access to the raw data, independent analysis, the actual claims about the benefits of statins are not evidence-based.”

In case you missed it, please read

Saturated Fat Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight

Is saturated fat dangerous to your health?

Hospitals and Medical Personnel Are Far From Paragons of Health

For Past 60 Years, the Wrong Fats Have Been Vilified

What Are the Real Risk Factors for Heart Disease?

Here is the link https://2healthyhabits.wordpress.com/2020/02/28/saturated-fats-part-one-great-britains-most-outspoken-cardiologist-sets-the-record-straight/

Part One and Two have been condensed from Dr. Mercola’s post: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

Saturated Fats Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight.

Blog - S. Fat Picture.png
  • Saturated fat and cholesterol have little to do with the development of heart disease. Data shows two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.
  • Fats that contribute to heart disease are primarily trans fats and highly refined and/or heated polyunsaturated vegetable oils (PUFAs), which are high in damaged omega-6.
  • For optimal health, seek to get 75 to 85 percent of your total calories as healthy fat, primarily monosaturated and saturated. Limit PUFAs to 10 percent and omega-6 fats to 5 percent.

Is saturated fat dangerous to your health?  Dr. Aseem Malhotra an interventional cardiologist consultant in London, U.K. seriously challenges the conventional view on saturated fats, and reviews how recent studies have failed to find any significant association between saturated fat and cardiovascular risk.

Malhotra reports that two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.

“As an interventional cardiologist, we can do life-saving procedures with people who have heart attacks through heart surgery. What we can do in medicine is really quite limited at the treatment end and actually the whole ‘prevention is better than cure’ phrase is very true.”

Hospitals and Medical Personnel Are Far From Paragons of Health

Malhotra’s epiphany that something was wrong with the system came rather early. While working as a resident in cardiology, he performed an emergency stenting procedure on a man in his 50s who’d recently suffered a heart attack.

“Just when I was telling about healthy diet, how important that was, he was actually served burger and fries by the hospital. He said to me, ‘Doctor, how do you expect me to change my lifestyle when you’re serving me the same crap that brought me in here in the first place?’”

Looking around, he realized that a lot of healthcare professionals are overweight or obese, and hospitals serve sick patients junk food.

“The hospital environment should be one that promotes good health, not exacerbates bad health,” he says.

Diet and lifestyle changes are particularly important in light of the fact that medical errors and properly prescribed medications are the third most common cause of death after heart disease and cancer. Overmedication is a particularly serious problem among the elderly, who tend to suffer more side effects.

“Part of that is because there are very powerful vested interests that push drugs,” Malhotra says. “They even coax academic institutions and guideline bodies. People aren’t getting all the information to make decisions, whether or not they should take medications…

For Past 60 Years, the Wrong Fats Have Been Vilified

For the past 60 years, the conventional wisdom has dictated that saturated fat is dangerous and should be avoided. This flawed notion was originally promoted by Dr. Ancel Keys, whose Seven Countries Study laid the groundwork for the myth that saturated fat caused heart disease.

It’s true that heart disease rates began spiking in the beginning of the 20th century, and for the last 50 years, heart disease has been progressively increasing. It really wasn’t an issue prior to the 20th century. Saturated fat wasn’t the problem. It was all the other harmful fats people were eating.

In the 20th century, the average person probably had less than 1 pound a year of refined, processed omega-6 vegetable oils. By the 1950s, probably about 50 pounds a year, and by year 2000, it increased at about 75 pounds a year. It seems “fat” in itself isn’t the issue; it’s the type of fat that’s crucial.

This massive amount of highly refined polyunsaturated fat is far in excess of what we were designed to eat for optimal health.

In the United States, between 1961 and 2011, 90 percent of the calorie intake has been carbohydrates and refined industrial vegetable oils.

The heart disease epidemic peaked between 1960 and 1970. When we look at our data, it’s quite clear that the so-called fats responsible for that are trans fats and very likely polyunsaturated vegetable oils high in omega-6 fatty acids. We know now that they oxidize LDL and are pro-inflammatory.

What Are the Real Risk Factors for Heart Disease?

By failing to differentiate between trans fats and saturated fats, massive confusion has arisen. There’s also confusion about the relationship between saturated fat and cholesterol. Adding to the complexity, there are also different types of saturated fats, which may have different biological effects.

Many saturated fats will raise LDL, the so-called “bad” cholesterol. But LDLs come in various sizes. Large type A particles arelessatherogenic (form fatty plaques in the arteries) and are influenced by saturated fat. Saturated fat also increases HDL, the “good” cholesterol.

“What’s interesting is the saturated fat, even though it may raise LDL, your lipid profile may actually improve [when you eat more saturated fat], especially when you cut the carbs. On top of that, LDL has been grossly exaggerated as a risk factor for heart disease, with the exception of people who have a genetic abnormality (familial hypercholesterolemia),” Malhotra says.

So what is the major issue when you look at heart disease and heart attacks? Insulin resistance. The reason it’s being neglected is partly this flawed science on cholesterol. But, also because there’s never been any effective drugs that target insulin resistance.

Therefore, because [there isn’t a] big market around something to sell, there aren’t many people that know about it. As you and I know, if you target insulin resistance through the right kind of diet and lifestyle changes, stress reduction, right kind of exercise, that’s going to have the biggest impacts on your health.”

Check back next week for –

Saturated Fat Part Two: Gauging Your Heart Disease Risk:

  • Gauging Your Heart Disease Risk
  • The Connection Between Saturated Fats and Diabetes
  • Healthy Fat Tips
  • Why Statins Are a Bad Idea for Most People
  • Statins Are Associated With Serious Side Effects

Today’s Post has been condensed from: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca

Worst Artificial Sweeteners, Plus Healthy Alternatives.

If you haven’t stopped using artificial sweeteners, please do so immediately!

Blog Feb 21. Health - Aspartame is toxic. Blog Feb on Sweetener

The side effects simply aren’t worth it. They cause symptoms that range from headaches and migraines to weight gain and even more serious conditions like cardiovascular disease.

Artificial sweeteners retrain the taste buds to need more and more, sweeter and sweeter foods. This leads to even greater incidences of obesity, type 2 diabetes, kidney damage and so much more.

Holly Strawbridge, former editor of Harvard Health, points out that while FDA studies have “ruled out cancer risk” for non-nutritive sweeteners, all of the studies conducted were based on significantly smaller doses than the 24 to 50 ounces a day of diet soda commonly consumed.  These portions have not been evaluated for their safety.

In addition, another study on the effects of artificial sweeteners on atherosclerosis found that daily consumption of drinks with artificial sweeteners creates a 35 percent greater risk of metabolic syndrome (conditions that occur together: increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels), and a 67 percent increased risk for type 2 diabetes. Atherosclerosis is when plaque builds up inside the arteries leading to strokes, heart attacks and even death.

There is additional evidence that links artificial sweeteners to the development of glucose intolerance and other metabolic conditions that result in higher than normal blood glucose levels.

A 2018 study published in Inflammatory Bowel Diseases also revealed that the artificial sugar, sucralose (otherwise known as Splenda) and maltodextrin, intensifies gut inflammation in mice that carry Crohn’s-like diseases. Specifically, the artificial sweetener increases the number of Proteobacteria – a microbe bacteria associated with E. coli, Salmonella and Legionellales – in the mice who carried a Chrohn’s-like disease.

Additionally, the ingestion of artificial sugar intensified myeloperoxidase (an enzyme in white blood cells) activity in individuals that have a form of inflammatory bowel disease. This study indicates that it may be practical to track Proteobacteria and myeloperoxidase in patients to adjust their diet and monitor the disease and gut health.

Common Artificial Sweeteners:

Aspartame, Acesulfame potassium, Alitame, Cyclamate, Dulcin, Equal, Glucin, Kaltame, Mogrosides, Neotame, NutraSweet, Nutrinova, Phenlalanine, Saccharin, Splenda, Sorbitol, Sucralose, Twinsweet, Sweet ‘N Low, Xylitol.

Partial List Of Where Dangerous Artificial Sweeteners Hide:

Toothpaste and mouthwash

Children’s chewable vitamins

Cough syrup and liquid medicines

Chewing gum

No-calorie waters and drinks

Alcoholic beverages

Salad dressings

Frozen yogurt and other frozen deserts

Candies

Baked goods

Yogurt

Breakfast cereals

Processed snack foods

“Lite” or diet fruit juices and beverages

Prepared meats

Nicotine gum

Please avoid these artificial sweeteners:

  1. Aspartame – also marketed as NutraSweet, Equal, Sugar Twin and AminoSweet, Calcium cyclamate, Cyclamates, Saccharin, Sodium cyclamate, Sweetening agent.

It is currently used in more than 6,000 consumer food and beverage products, including Diet Coke and Diet Pepsi, sugar-free gum, candy, condiments and vitamins, and over 500 prescription drugs and over-the-counter medications.

According to a recent study published in the American Journal of Industrial Medicine aspartame has carcinogenic effects.

A recent study points to alarming news for women who consume artificial sweeteners during pregnancy or while breastfeeding. It appears that aspartame can predispose babies to metabolic syndrome disorders, and obesity, later in life.

Common side effects of aspartame include headaches, migraines, mood disorders, dizziness and episodes of mania. Comprising phenylalanine, aspartic acid and methanol, these substances can stay in the liver, kidneys and brain for quite some time.

Dozens of studies have linked aspartame to serious health problems, including cancer, cardiovascular disease, Alzheimer’s disease, seizures, stroke and dementia, as well as negative effects such as intestinal dysbiosis, mood disorders, headaches and migraines.

  1. Sucralose (Splenda)

Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. But it’s a chlorinated sucrose derivative. Chlorine is one of the most toxic chemicals.

At 600 times sweeter than sugar, it can contribute to an addiction for overly sweet foods and drinks. A medical study that found it could be linked to leukemia in mice.

A study published in the Journal of Toxicology and Environmental Health found that cooking with sucralose at high temperatures can generate dangerous chloropropanols – a toxic class of compounds. Human and rodent studies demonstrate that it can be metabolized and have a toxic effect on the body.

  1. Acesulfame K (ACE, ACE K, Sunette, Sweet One, Sweet ‘N Safe)

Composed of a potassium salt that contains methylene chloride, Acesulfame K is routinely found in sugar-free chewing gum, alcoholic beverages, candies and even sweetened yogurts. It’s often used in combination with aspartame and other noncaloric sweeteners. It found in highly processed foods and baked goods.

Long-term exposure to methylene chloride has been shown to cause nausea, mood problems, possibly some types of cancer, impaired liver and kidney function, problems with eyesight, and perhaps even autism.

  1. Saccharin (Sweet ‘N Low)

Many studies link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer.

  1. Xylitol (Erythritol, Maltitol, Mannitol, Sorbitol and other sugar alcohols that end in –itol)

Sugar alcohols aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to it. In addition, it has gastrointestinal side effects that include bloating, gas, cramping and diarrhea. Its laxative effect is so pronounced that it’s actually part of the chemical makeup for many over-the-counter laxatives.

WebMD states: “Not enough is known about the use of xylitol during pregnancy and breast feeding. Stay on the safe side and avoid use.”

Special note to dog owners:

Sugar alcohol-based artificial sweeteners are a life-threatening toxin to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around.

Healthy Alternatives to Artificial Sweeteners:

Maple syrup, coconut sugar, stevia (safe as a fresh herb), fruit purees and raw honey are great, healthy substitutions.  Start working to retrain your palette to enjoy the natural sweetness of foods.

Try adding other flavors like tangy, tart, warm and savory to please your palette. For example, vanilla, cocoa, licorice, nutmeg and cinnamon enhance the flavor of foods, so you need less sweetness.

When you crave a sweet drink, try homemade infused waters. Start sweetening your iced tea with honey, coconut sugar or even maple syrup for a twist.

America’s obesity epidemic continues to grow, and it coincides with an increase in the widespread use of non-nutritive artificial sweeteners including aspartame, sucralose, saccharin and sugar alcohols.

Research shows that artificial sweeteners don’t satiate you the way real foods do. Instead, you end up feeling less satisfied and more prone to eating and drinking more, resulting in weight gain, in addition to potentially suffering dangerous side effects associated with artificial sweeteners.

Everyone should avoid artificial sweeteners, but it’s particularly important for children and women who are pregnant or breastfeeding. The risk is simply too great.

Today’s Post has been condensed from: The 5 Worst Artificial Sweeteners, Plus Healthy Alternatives By Dr. Josh Axe, DC, DMN, CNS https://draxe.com/nutrition/artificial-sweeteners/

Please see the original for the Footnotes and Citations for the scientific studies.

There are plenty of natural, healthy sweeteners available that provide essential nutrients and taste great. To learn more visit:

11 Best Sugar Substitutes (the Healthiest Natural Sweeteners)

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Sugar Is Toxic, Addictive And Deadly. What Is The Alternative?

It is Valentine’s Day. What a day for a post on sugar. Let us see what we can learn about sugar.

Bog - Sugar

Dr. Robert Lustig, a professor of Clinical Pediatrics in the Division of Endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least six teaspoons (28.6 grams) of added sugar from natural and manufactured sources per day. It seems like a lot, but did you know that a 3” apple has 18.9 grams of sugar.

The average American consumes about 32 teaspoons of sugar per day. Sugar is in most processed foods and drinks. It is in your coffee or tea. It is in pastries, cakes and cookies, sprinkled it over your breakfast cereal or your oatmeal. It’s hidden in sodas, fruit juices, candies, ice cream and in almost all processed foods, including breads, meats, and condiments like Worcestershire sauce and ketchup.

The best way to ensure you’re not consuming excess added sugars is to get in the habit of always scanning the ingredient list. Ingredients are listed by quantity from high to low: the closer to the front of the list a form of sugar is, the more the product contains.

Just because you don’t see “sugar” on the ingredient list when scanning a nutrition label does not guarantee the item is sugar or sweetener-free. Sugar goes by a slew of different names, hiding how much sugar is in the product.

On the Nutrition label the carbohydrate count per serving size is given as total grams, and then broken down into carbs from fiber and sugar.  Sugar should be zero as often as possible (1–2g at most).

The Most Common Names for Sugar:

‍Basic Simple Sugars (monosaccharides and disaccharides):

Dextrose

Fructose

Galactose

Glucose

Lactose

Maltose

Sucrose

Solid or Granulated Sugars:

Beet sugar

Brown sugar

Cane juice crystals

Cane sugar

Castor sugar

Coconut sugar

Confectioner’s sugar (aka, powdered sugar)

Corn syrup solids

Crystalline fructose

Date sugar

Demerara sugar

Dextrin

Diastatic malt

Ethyl maltol

Florida crystals

Golden sugar

Glucose syrup solids

Grape sugar

Icing sugar

Maltodextrin

Muscovado sugar

Panela sugar

Raw sugar

Sugar (granulated or table)

Sucanat

Turbinado sugar

Yellow sugar

Liquid or Syrup Sugars:

Agave Nectar/Syrup

Barley malt

Blackstrap molasses

Brown rice syrup

Buttered sugar/buttercream

Caramel

Carob syrup

Corn syrup

Evaporated cane juice

Fruit juice

Fruit juice concentrate

Golden syrup

High-Fructose Corn Syrup (HFCS)

Honey

Invert sugar

Malt syrup

Maple syrup

Molasses

Rice syrup

Refiner’s syrup

Sorghum syrup

Treacle

Source: https://www.virtahealth.com/blog/names-for-sugar?fbclid=IwAR0K1ln9GZ9Ndy3Eol5HIswDcvuw7ArrOodQ-WZOiQDau6gZNgCal3RyAqM

Here are some of the effects that excessive sugar intake has on your health:

  • Sugar is a primary dietary factor that drives obesity and chronic disease development.
  • Sugar causes weight gain, abdominal obesity, decreased HDL and increased LDL cholesterol levels, elevated blood sugar, elevated triglycerides, high blood pressure, Hypertension, Lipid problems, Heart disease, and Polycystic ovarian syndrome.
  • One of the most severe effects of eating too much sugar is its potential to damage your liver, leading to a condition known as non-alcoholic fatty liver disease (NAFLD). Your liver metabolizes alcohol the same way as sugar – as both serve as substrates for converting dietary carbohydrate into fat. This promotes insulin resistance, fatty liver and dyslipidemia (abnormal fat levels in your blood).
  • Fructose or high-fructose corn syrup (HFCS). It is found in most processed foods and drinks. HFCS is metabolized directly into fat.
  • Fructose causes superoxide free radicals to form, resulting in inflammation.
  • Fructose can directly and indirectly stimulate the brain’s “hedonic pathway” – creating habituation and dependence, the same way that alcohol does.
  • Sugar “feeds” the cancer cells, promoting cell division and speeding their growth, allowing the cancer to spread faster.
  • The metabolic theory of cancer holds sugar damages mitochondrial function and energy production, triggering cell mutations that are then fed by on going sugar consumption.

How to Manage or Limit Your Sugar Consumption

  • Your healthiest choice is to avoid or eliminate refined sugar from your diet by eating whole, organic foods, and carefully reading labels of any packaged foods you buy.
  • Avoid processed foods and beverages like soda. According to SugarScience.org, 74 % of processed foods contain added sugar stealthily hidden under different names. (See the list of names above.)
  • Severely limit your consumption of refined carbohydrates (waffles, cereals, bagels, bread, etc.) and grains, as they actually break down to sugar in your body, resulting in insulin resistance.
  • Keep your total fructose consumption below 25 grams per day, including that from whole fruit. Fruits are rich in nutrients and antioxidants, but they also naturally contain fructose.
  • Avoid artificial sweeteners like aspartame and sucralose.
  • Increase your consumption of healthy fats, such as omega-3, saturated and monounsaturated fats such as organic butter from raw milk, (unheated) virgin olive oil, coconut oil, raw nuts like pecans and macadamia, free-range eggs, avocado and wild Alaskan salmon.
  • Drink pure, clean water. The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).
  • Add fermented foods to your meals, they provide detoxification support, which helps lessen the fructose burden on your liver. Some of the best choices include kimchi, natto, organic yogurt and kefir made from grass fed milk, and fermented vegetables.

This Post has been condensed from:

  1. https://articles.mercola.com/sites/articles/archive/2017/11/01/too-much-sugar-negative-effects.aspx
  2. https://2healthyhabits.wordpress.com/2019/01/25/what-happens-to-your-body-when-you-eat-too-much-sugar/
  3. https://blog.virtahealth.com/names-for-sugar/

Please see the original for the Footnotes and Citations for the scientific studies.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Blog: https://2healthyhabits.wordpress.com

Low Carb Guide to Understanding Nutrition Labels

Have you ever looked on the back of a food package, only to find ingredients you can’t pronounce and hidden sugars you didn’t expect? For success on your path to better health through a low carbohydrate, high fat nutrition plan, it’s important that you learn what to look for on packaged food labels.

First and foremost: the Ketogenic diet is not a low calorie or low fat way of eating. It is a low carbohydrate, high fat and moderate protein nutrition plan, so while there are many things to be aware of when reading labels, total carbohydrate content is the most important.

Let’s walk through reading a Nutrition Facts label, from top to bottom.

Here’s a label for some roasted almonds.

Blog - Food Label
  1. Serving Size and Servings Per Container

The first thing you’ll see is the serving size. This is the portion of that particular food that all the other numbers – grams of fat, protein, carb, etc. – are based on.

The servings per container is the number of servings contained in the entire bag, box, can, bottle, or jar. It’s important to know the serving size and how many servings there are per container so you don’t inadvertently go over your carb limit for the day. For example, for most nuts, a typical serving is one ounce.

For sliced deli meats, a serving might be 3–4 slices. Salad dressings are usually 2 Tbsp.; other condiments are just 1 Tbsp. per serving. Even if the carb count for one serving is low, the carbs can add up quickly if you eat multiple servings.

  1. Calories

A ketogenic diet is not a low calorie plan. There’s no calorie counting. Instead, it’s far more important to keep track of carbohydrates.

Learn more about the low carb Ketogenic diet https://www.virtahealth.com/faq/ketosis-ketogenic-diet-faq

  1. Total Fat

When you’re in nutritional ketosis, fat is fuel and with this high fat nutrition plan you need not fear fat or worry about counting fat grams – not even saturated fat. The amount of fat varies for individuals, but instead of counting grams of fat, it should be consumed to satiety.

 Also, the type of fat matters; most should come from monounsaturated and saturated fat sources. Some labels break the fat down into different types of fat. Food sources of fat contain a mix of different fats, but here’s a general overview:

Saturated: found predominantly in dairy products (butter, cheese, cream) and other animal sources (beef, pork). Some plant oils, such as coconut and palm, are also rich in saturated fat. Read more on saturated fat here. To learn more please read The Sad Saga of Saturated Fat https://2healthyhabits.wordpress.com/2019/02/01/the-sad-saga-of-saturated-fat/

Monounsaturated: found in olive oil, avocados, nuts, and also in animal sources (beef, pork, poultry)

Polyunsaturated: found in nuts and seeds, fatty fish, and vegetable oils (soybean, corn, safflower, cottonseed, sunflower)

Trans: found in vegetable shortening (Crisco), margarine, and mass-produced processed foods (cookies, crackers, muffins).

By eating a wide variety of foods, you will naturally consume a blend of all three natural fats: saturated, monounsaturated, and polyunsaturated. You should aim to get most of your fats as monounsaturated and saturated.

Despite consuming a higher percentage of your dietary intake from fat during a well-formulated ketogenic diet, the total amount of polyunsaturated fat (PUFA) that your body needs each day does not change. So consuming sources high in omega-6 PUFA like corn and soybean oils can result in an imbalance in the body and cause poor gastrointestinal tolerance.

It’s fine to get PUFA from natural sources, such as fish, and nuts, and small amounts of vegetable oils in the form of dressings, mayonnaise, etc., are okay on occasion, like when dining out. (Alternatively, you may decide to take a small container of olive oil with you when you plan to eat out.)

At home be sure to stock up on dressings and mayos made with olive oil. Artificial trans fats should be limited as much as possible or eliminated altogether. They are not natural fats and are linked to an increase in the risk of heart disease. Learn more at https://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats

Since they are mostly found in foods that do not fit into a ketogenic diet (packaged high-carb snack foods) your intake of trans fats will automatically decrease, but be sure to still pay attention to the amount on the label.

  1. Cholesterol

Cholesterol is a fatty substance found only in animal products. Vegetables, nuts, seeds, and fruit contain no cholesterol. You do not need to count cholesterol. Research shows that, for most people, the amount of cholesterol in the foods you eat does not affect the amount of cholesterol in your blood.Egg yolks are welcome at the table again!

  1. Sodium

We get sodium from some of the foods we eat and salt we put on our food. (This Blogger prefers unprocessed sea salt). Sodium is an essential nutrient, and very low-carb diets change the way the body holds onto sodium, so if anything, it’s important that you eat enough sodium, rather than worrying about too much.

Aim for 5g per day: 3g from food and salting your food to taste and an additional 2g from boullion. (Do not limit sodium unless you’re taking medication for high blood pressure or are told to do so by your doctor.)

To learn more about sodium go to

https://2healthyhabits.wordpress.com/2019/09/20/managing-potassium-and-sodium-on-a-ketogenic-diet/

  1. Total Carbohydrate

The carbohydrate count is given as total grams, and then broken down into carbs from fiber and sugar. Focus on total carbohydrate.

Sugar should be zero as often as possible (1–2g at most).

‍Fiber is a carb and should be included in your total for the day (initially 30g or less).

‍Again, pay attention to the serving size. Something might be low in carbs, but if you eat 3 or 4 servings, you can easily go over your daily limit.

  1. Protein

Protein comes from both animal and plant foods and is very important for overall health to preserve critical structures and functions – like muscles, heart, liver, and practically every other part of the body.  Additionally, it helps keep you satisfied and is the building block that powers important chemical reactions in the body. Consuming enough protein every day is critical, but eating too much can interfere with nutritional ketosis. Read about how much protein you need in nutritional ketosis in this Blog Post https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

  1. Vitamins and Minerals

Your individual needs are unique; you need not pay attention to the percentages given here. To make sure you consume enough vitamins and minerals, aim for 5 servings of non-starchy vegetables daily.

  1. % Daily Value

These are percentages of nutrients based on a 2,000 calorie per day diet. Because this is not a calorie-restricted diet, and you may be eating more or less than 2,000 calories, you need not pay attention to these percentages.

  1. Ingredients

On food labels, ingredients are listed in order by weight – the first few ingredients are the main ones in the product, while the ones toward the end of the list are used in smaller amounts. Here are some key things to look out for:

Trans fats: These are chemically modified fats that come from vegetable oils and should be avoided as much as possible. According to labeling laws in the U.S., if a food contains less than 0.5g of trans fat per serving, the label can say 0g, so be sure to read the list of ingredients. You can spot trans fats by the words “hydrogenated” or “partially hydrogenated” with oils.

Sugar-free or Low-carb: Don’t be fooled by clever packaging and slick marketing. Packages that say, “low carb” or “sugar free” may have hidden sugars and many of these that calculate net carbs (the subtraction of fiber and sugar alcohols) are likely high in total carbs. Pay attention to the ingredients and the total carb content, even when the front of the package shows “low carb.”

Vegetable oils: Try to avoid or limit as much as possible foods that list corn, soybean, cottonseed, sunflower, or safflower oil among the first ingredients. Opt for condiments and marinades made from olive oil. (Canola oil may contain small amounts of trans fats, which is harmful to health. Source: Is Canola Oil Healthy? https://www.healthline.com/nutrition/is-canola-oil-healthy)

Hidden sugars: Sugar goes by many different names, which helps manufacturers disguise the true amount of sugars and sweeteners in their products.

The many names of sugar include:

Blog - Feb. 7 sugar chart

If you see any of these listed in the ingredients on a label, look to see if the total carbohydrate count is suitable. For example, many brands of bacon and cold cuts are cured with brown sugar or honey, but the amount of sugar remaining in the final product is very low.

As long as the total carbs per serving are 1–2g, that’s okay.The same goes for salad dressings – many perfectly good low-carb choices, such as ranch or bleu cheese, may have sugar listed in the ingredients, but the total carbs per serving will be just 1–2g.

Bottom line: Carefully read nutrition labels to limit your total carbohydrates and identify the right ingredients to help you successfully navigate your low carb, high fat lifestyle.

To learn more about how food affects blood sugar, watch Dr. Sarah Hallberg’s video here:

Dr. Hallberg on Carbs, Protein and Fat, and Their Surprising Impact on Blood Sugar (Ch 1) https://www.youtube.com/watch?v=ESL3_7sdCwU

This Post has been condensed from: Low Carb Guide to Understanding Nutrition Labels https://www.virtahealth.com/blog/low-carb-guide-to-understanding-nutrition-labels

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Large-Scale Study Proves High-Fat Diet Promotes Health and Longevity

  • High intakes of healthy fats – especially saturated fats – boost health and longevity. Those who got 35 percent of daily calories from healthy fats were 23 percent less likely to die than those who only got 10 percent of calories from fat.
  • People who got 77 percent of daily calories from carbohydrates were 28 percent more likely to die than those who got 46 percent of calories from carbs.
  • Other recent research shows a reduced-sugar diet can lower liver fat by more than 20 percent in just nine days.
Blog - picture

Mitochondria – the tiny energy factories within your cells – generate adenosine triphosphate (ATP), the energy currency your body needs to run its systems. Your mitochondria are also responsible for apoptosis (programmed cell death), and serve as important signaling molecules that help regulate your genetic expression. Hence, the state of your mitochondria plays a key role in health and disease.

Once your mitochondria become damaged and dysfunctional, your energy reserves decrease, leading to a wide variety of symptoms, some of the most common being headache and fatigue, and leaving you increasingly vulnerable to degenerative diseases such as cancer, heart disease, diabetes and neurodegenerative decay.

Unfortunately, mitochondrial damage is more the norm than the exception these days, thanks to the prevalence of processed food diets, inactivity, lack of sun exposure and excessive exposure to toxins and non-native electromagnetic fields from cell phones, routers, cellular towers and more. All of these factors contribute to mitochondrial dysfunction. Fortunately, your body can regenerate and renew, regardless of your age – provided it has the proper fuel to do so.

A ketogenic diet – which is very low in net carbohydrates and high in healthy fats – is key for boosting mitochondrial function.

When your body is able to burn fat for fuel, your liver creates water-soluble fats called ketones that burn far more efficiently than carbs, thereby creating fewer reactive oxygen species (ROS) and secondary free radicals. Ketones also decrease inflammation, improve glucose metabolism and aid the building of muscle mass.

International Study Confirms Fat for Fuel Premise

 The large-scale international study (known as the international Prospective Urban Rural Epidemiology, or PURE, study) reports thathigh intakes of healthy fats – especially saturated fats – boost health and longevity.

Its research team recorded the eating habits of 135,000 adults in 18 countries – and followed the participants’ health for more than seven years on average. Those with the highest intake of dietary fat (35 percent of daily calories) were 23 percent less likely to have diedduring the study period than those with the lowest fat intake (10 percent of calories).

The rates of various cardiovascular diseases were essentially the same across fat intake, while strokes were less common among those with a high fat intake. The participants with the highest carbohydrate intake (77 percent of daily calories) were 28 percent more likely to have diedthan those with the lowest carbohydrate intake (46 percent of calories).”

Low-Fructose Diet Significantly Reduces Liver Fat in Mere Days

 Another recent study found a reduced-sugar diet lowered liver fat by more than 20 percent in just nine days. Processed fructose found in soda, fruit juices and processed food is a major contributor to nonalcoholic fatty liver disease (NAFLD).

The study clearly showed that sugar is turned into fat, which may explain the epidemic of fatty liver in children consuming soda and food with added sugar. The study found that fatty liver is reversed by removing added fructose from our diet.

NAFLD raises your risk for Type 2 diabetes. A high-fat, low-carb diet has been shown to improve both blood sugar levels and blood lipids.

Dr. Robert Lustig (who investigated the role of fructose in disease for many years) commented on the results, saying, “Many people think that fructose provides empty calories. But no, they are toxic calories because they are metabolized onlyin the liver, and the liver turns the excess into fat.”

American Heart Association Has It All Wrong

In June 2017, the American Heart Association (AHA) shocked health conscious individuals around the world by declaring coconut oil dangerous.

However, the AHA had carefully cherry-picked outdated data from the 1960s and early 1970s. Moreover, none of these four studies actually involved coconut oil, which means the AHA is flat out making false claims when it’s identifying coconut oil as a dangerous fat.

Nutritional science has made significant strides since the ’70s, and many recent studies have repeatedly refuted the idea that high-fat diets promote heart disease.

Why Is the AHA Clinging to Outdated Science?

As noted by Nina Teicholz, an investigative journalist and author of “The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet:”

“To me, the AHA advisory released in June (2017) was mystifying. How could its scientists examine the same studies as I had, yet double down on an anti-saturated fat position? With a cardiologist, I went through the nuts and bolts of the AHA paper, and came to this conclusion: It was likely driven less by sound science than by longstanding bias, commercial interests and the AHA’s need to reaffirm nearly 70 years of its ‘heart healthy’ advice …

Why the AHA is resistant to updating its view of saturated fats, despite so much legitimate science, could simply reflect the association’s unwavering devotion to a belief it has promoted for decades. Or it could be due to its significant, longstanding reliance on funding from interested industries, such as the vegetable-oil manufacturer Procter & Gamble, maker of Crisco …

In July of 2017, Bayer, the owner of LibertyLink soybeans, pledged up to $500,000 to the AHA, perhaps encouraged by the group’s continued support of soybean oil, by far the dominant ingredient in the ‘vegetable oil’ consumed in America today.”

Consider Experimenting With a Water Fast

A Multi-day fasts is where the only thing you consume is water and mineral supplements, and no other food or drink.  It allows your body to seriously upregulate autophagy (destruction of damaged cells) and removes most of the damaged and premalignant cells in your body. It is a magnificent way to help cancer-proof your body. It is also outstanding for helping you achieve optimal body weight, and it can improve your health and extend your lifespan.

The more comfortable way to start a water-only fast is to fast 12 to 18-hour daily intermittent fasts for a few months. This will radically decrease any negative side effects. Your doctor should monitor fasts longer than 18 hours.

During his fast, Dr. Mercola experienced no hunger pains, no food cravings, lost 10 pounds. His ketones were 5.1, and his was blood sugar 45, which doubled the ketone/glucose index threshold Dr. Thomas Seyfried (a leading researcher) says is necessary to treat cancer.

Read more about the water-only fast in Dr. Mercola’s book, Fat For Fuel. Here is a link https://www.fatforfuel.org/

The Benefits of a Cyclical Ketogenic Diet

The cyclical or targeted ketogenic diet is high in healthy fats and fiber, low in net carbs with a moderate amount of protein.

Ideally, once you have established ketosis you cycle healthy carbs back in to about 100 to 150 grams on the few days a week you do strength training.

Health Benefits:

Weight loss – By rebalancing your body’s chemistry, weight loss and/or improved weight management becomes nearly effortless. Studies have shown a ketogenic diet can double the weight lost compared to a low-fat diet.

Reduced inflammation – When burned for fuel, dietary fat releases far fewer ROS and secondary free radicals than sugar. Ketones are also very effective histone deacetylase (HDAC) inhibitors that effectively reduce inflammatory responses.

Reduced cancer risk – While all cells can use glucose for fuel, cancer cells lack the metabolic flexibility to use ketones. Regular cells thrive on them. Once your body enters a state of nutritional ketosis, cancer cells are more susceptible to being removed by your body through a process called autophagy. A cyclical ketogenic diet is a fundamental, essential tool that needs to be integrated in the management of nearly every cancer.

Increased muscle mass – Ketones spare branched-chain amino acids, thereby promoting muscle mass. However, make sure to implement cyclic ketosis. Chronic ketosis may eventually result in muscle loss as your body is impairing the mTOR pathway, which is important for anabolic growth.

Lowered insulin levels – Keeping your insulin level low helps prevent insulin resistance, Type 2 diabetes and related diseases. Research has demonstrated that diabetics who eat a low-carb ketogenic diet are able to significantly reduce their dependency on diabetes medication and may even reverse the condition.

Lowering insulin resistance will also reduce your risk of Alzheimer’s. Recent research strengthens the link between insulin resistance and dementia even further, particularly among those with existing heart disease.

Mental clarity – One of the first things people really notice once they start burning fat for fuel is that any former “brain fog” lifts, and they can suddenly think very clearly. Ketones are a preferred fuel for your brain; hence, the improved mental clarity.

Increased longevity

One of the reasons you can survive a long time without food is due to the process of ketosis, which spares protein breakdown. A fairly consistent effect seen in people on a ketogenic diet is that blood levels of leucine and other important structural proteins go up, allowing these proteins to perform a number of important signaling functions.

Ketones also mimic the life span extending properties of calorie restriction (fasting), which includes improved glucose metabolism; reduced inflammation; clearing out malfunctioning immune cells; reduced IGF-1, one of the factors that regulate growth pathways and growth genes and is a major player in accelerated aging; cellular/intracellular regeneration and rejuvenation (autophagy and mitophagy).

Take Control of Your Health – And Help Others Do the Same

Excessive net carbohydrate intake is the No. 1 culprit behind skyrocketing obesity, diabetes and chronic disease rates, primarily by decimating your mitochondrial function.

Take control – eat a diet that allows your body to burn fat as its primary fuel rather than sugars. Weight loss is simply a natural side effect of rebalancing your body’s chemistry.

This Post has been condensed from Dr. Mercola’s post:https://articles.mercola.com/sites/articles/archive/2017/09/11/ketogenic-promotes-health-longevity.aspx?fbclid=IwAR1hZ3AAi61X9FLBmnBahOLaGCGAq2F3a6zMrEvyhvwzgjwEfJzFZpaHSf8

Please see the original for the Footnotes and Citations for the scientific studies.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

The Ketogenic Diet Starves Cancer Cells.

Dr. Mercola interviews Travis Christofferson, the author of Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine’s Most Entrenched Paradigms

Christofferson:  Drugs targeting DNA have been very, very disappointing. We’ve been told that these targeted therapies were going to result in cures. It’s clear that’s not the case because of the data from the Cancer Genome Atlas project. There’s just too much random diversity within the genes. It’s hard enough to find a target from one patient to the next and if you do there’s another phenomenon called intra heterogeneity, which is the difference in mutations from cell to cell within the same tumor.

James Watson Nobel, who won the Nobel Prize in 1954 for discovering the structure of DNA, noticed this and said; I am no longer giving money to the Cancer Genome Atlas project. If we’re ever going to cure cancer we’re clearly going to have to go back to the days of Warburg and focus on the metabolism.

Mercola: Warburg was the first person who noted that there’s a difference in the metabolism. Cancer cells are anaerobically metabolizing glucose (without oxygen) inefficiently and they have this relative primitive form of energy generation and it’s inefficient.

So the question becomes what caused them to revert to this? Peter Peterson out of Hopkins took it to the next step, he actually determined that there is a radically reduced number of mitochondria. There are typically several thousand in each cell comprising about a third to 50% of the volume of the inside of your cell. These generate the energies of our cells.

If you’ve got a radical reduction of those and if the ones that are left are relatively dysfunctional, not even working if they work in at all, then you’ve got a problem.  So these cancer cells don’t have a choice, they have to revert to anaerobic metabolism.

Healthy mitochondria send signals, (epigenetic communication) between its cell and the nucleus and this epigenetic signalling from the mitochondria is actually what’s responsible for initiating a significant percentage of the genetic damage that has been identified so well through the DNA sequencing project, which the majority of the scientists have been focused on currently. 

If we’re ever going to cure cancer we have to focus on the metabolism.

Christofferson:  The mitochondrial damage is irrefutable. We look at cancer cells and the number of mitochondria are vastly reduced. When you isolate and look at the mitochondria you look at them, they’re messed up. There are protein problems; there are lipid problems, and all kinds of structural abnormalities. The question is: “Why has the cancer reverted to anaerobic energy generation?” Nobody really tied that to the terrible structure of the mitochondria. They didn’t have the tools to see the mitochondria and now we do.

Tom Seyfried, the leading edge cancer scientist, has done such a great job of piecing together the events once mitochondrial are damaged.  This relationship between mitochondria and the nucleus is so important. They constantly crosstalk and mitochondrial health is correlated to the health of the entire organism, you.

The dominant theory of aging explains that you age because your mitochondria age,they take the brunt of metabolism. When you generate energy you are whipping around free radicals and they’re constantly under stress so they get banged up and beat up and you look at the antioxidants within mitochondria they have declined by about 50% with advanced age.

Mercola: It is important to note, is when they burn fuel they generate these reactive oxygen systems (ROS). But the question is what you fuel are they’re burning?

 They are burning glucose (carbohydrates). They are burning dirty fuel generating tons of reactive oxygen species as opposed to burning ketones or fats.

Blog - Jan. 24 picture

Christofferson:  As a fuel ketones are incredible, they burned clean with much less ROS or free radical generation but the clincher with this theory is that once there’s enough mitochondrial damage there is a retrograde response or an epigenetic signal to the nucleus and once this happens then you start to see the accumulation of mutations.

So the whole crux of this theory is which is first? The argument is that the metabolic theory is this mitochondrial damage is how first and then you see the mutations.The mutations appeared as the causebut in fact they are a downstream signalfrom the from the true cause. Researchers were led sort of down this wild-goose chase trying to find what these mutations were and why they were important. So now that we know this we can go back to the mitochondria and ask how do restore our cell and how do we keep them healthy?

The dietary therapy, what Tom Seyfried calls a restricted Ketogenic diet, is the foundation of this therapeutic approach because it does incredible things to the body where it differentiates between cancer cells and normal cells. When you switch from glucose metabolism to ketone metabolism you put energetic pressure on the cancer cells because they have to burn ketones in mitochondria, which is something they don’t have much of.

So we’ve noticed that once you put people in this dietary state everything becomes more effective even traditional chemotherapy even radiation and at the same time you’re mitigating side-effects because healthy tissues are able to withstand the sort of toxic payload from traditional chemotherapy. The exciting thing is when you add on these other metabolic therapies that are synergistic and their mechanisms overlap. Exogenous ketones are exciting.  How far can we take that metabolic state to this tipping point where cancer cells growth is stopped but they begin to die.

We can bring blood glucose levels down way farther than most people think safely. You add gluconeogenesis inhibitors that’s one of the main culprits you have to contend with as far as keeping blood glucose down, you add exogenously tones and people are put in this different metabolic state.

They’re shifting away from carbohydrate metabolism and then add on pulses of pressure: 3bromopyruvate(3-BrPA) and dichloroacetate (DCA) are inhibitors and Metformin. They are very non-toxic that overlap and mechanism.

This foundational shift to a ketone-based metabolism followed by these pulses of pressure appears to be the best avenue to a cure.  

Ketone bodies are not just a fuel they’re signalling molecules. Incredibly restorative things happen: you completely rearrange the architecture of your DNA; you start expressing new genes; you drop down the inflammatory genes and boost all these restorative genes. There is mitochondrial biogenesis. Look at all the diseases that spin out of this metabolic dysfunction from not entering the state of ketosis periodically – neurodegenerative diseases such as Alzheimer’s, Parkinson’s, obesity, diabetes, heart failure, heart disease, arthritis, cancer, and the list goes on.

A shift in macromolecular consumption from carbohydrates to fats can stop diseases. It goes back to Dr. Veech who was the lineage of Otto Warburg. He got his PhD in under Hans Krebs. He’s done a lot of this ketone body research along with Cahill and he said in late 70s or 80s that so many disease states spin out of a function of mitochondrial decay and the ketone bodies can potentially mitigate this process. Now we have exotic ketones that maybe help people that aren’t able to do the dietary restrictions.

The ketogenic diet really is just the maintenance of the fasting state nutritionally. Periodic fasting can be difficult because you transition through this induction phase. Your body is tooled up to burn carbohydrates, so when you fast it has to retool and during that process you burn muscle as a bridge to get you over to fat metabolism.

All evidence points to maybe not a huge increase in lifespan but it definitely a huge increase in health span. For example, if you were predisposed to getting type 2 diabetes in midlife, if you were in ketogenic state you may never get it. So if you want to live well for a long time that is were the benefit will be.

Here is the link to Travis Christofferson’s book Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine’s Most Entrenched Paradigms  https://www.amazon.ca/Tripping-over-Truth-Overturning-Entrenched/dp/1603587292

This Post has the highlights of the interview with Dr. Mercola & Travis Christofferson on the Metabolic Theory of Cancer https://www.youtube.com/watch?v=WvNaO0Poeqs

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Diabetes: 3 Reasons It’s Harder For People With Type 2 Diabetes To Lose Weight

Blog - Jan. 17 picture

Approximately 90% of people with type 2 diabetes are overweight or obese.

While obesity often contributes to the development of diabetes, the bigger driver of weight gain is the high insulin levels that are found well before the diagnosis of diabetes.

There are some good reasons why the standard advice of “eat less, exercise more” doesn’t deliver results for people living with type 2 diabetes.

Reason #1: With type 2 diabetes, insulin is high, and insulin is a fat-storage hormone

Everyone has glucose, a type of sugar, in their blood at all times. Glucose is a source of energy that largely comes from eating carbohydrates. Simply put, when you eat carbohydrates, your blood sugar rises.

Insulin is produced by your pancreas, and insulin has many functions in the body. One of insulin’s functions is to help get glucose out of the blood and into cells where it can be used.  In order to do this, insulin rises along with glucose. So when you eat carbohydrates and glucose rises, the insulin is rising as well.

Once in the cells, glucose is mostly used for energy. If you have type 2 diabetes, this process doesn’t work well anymore: your body has become resistant to the signal of insulin, so the insulin isn’t as effective at moving the glucose out of your blood. That’s how you end up with high blood sugar levels after eating carbohydrates. Having chronically elevated blood sugar levels is dangerous, so your body needs to do something about it.

Your body responds by making more and more insulin to try to get the job done. Recall now that insulin has many functions, not just to facilitate the removal of glucose from the blood. Insulin also works to promote the storage of fat and to block the release of fat from fat storage. So instead of losing weight, you just keep gaining, thanks to all that insulin.

Reason #2: Typically recommended eating patterns often backfire by keeping you hungry and keeping your blood sugar high

If you’re like most people with type 2 diabetes, you’ve been told to eat carbohydrates but eat fewer overall calories, and to eat small meals throughout the day to keep your blood sugar steady; you’ve probably been advised to count your carbs and eat enough of them to keep your blood sugar up after taking medication to lower it—confusing, right?

What many find as a result is that they’re always hungry, always thinking about food and facing cravings. What’s at work is a survival instinct that even the strongest-willed person can’t withstand for long. This is a situation where your physiology is fighting against you. Even worse, those frequent small meals with carbohydrates create spikes in your blood sugar followed by drops in your blood sugar—a blood sugar roller-coaster that stimulates frequent hunger.

Reason #3: Type 2 diabetes medications can drive weight gain

Remember how your body’s own insulin is a fat-storage hormone? That’s also true for insulin that has been prescribed to you, whether delivered by injection or by pump. That’s why a common side effect of prescribed insulin is weight gain. Another class of medicine for type 2 diabetes, Sulfonylureas, work by stimulating the pancreas to produce more insulin. And once again, more insulin in your body means more fat storage and more weight gain.

The Accord Trial chart below shows that intensive insulin therapy caused significant weight gain.

Blog - Jan. 17 1. chart.

What’s the solution?

People living with type 2 diabetes are insulin resistant, meaning their tissues are not responding as they should to insulin. Insulin moves sugar from your blood into your cells. If your body does not respond to its own insulin, then your blood sugar will remain chronically elevated, and your body will produce more insulin. The most direct solution is to decrease the source of high blood sugar itself – carbohydrate consumption.

In fact, insulin resistance can be fundamentally referred to as “carbohydrate intolerance” because when carbohydrates are consumed by someone who is insulin resistant, blood glucose is not lowered as effectively. So, by eating fewer carbohydrates, we both reduce the glucose load in the blood, and decrease the release of insulin.

Nutritional ketosis is a natural metabolic state in which your body adapts to burning fat over carbohydrates as its primary fuel. While carbohydrate consumption triggers spikes in blood sugar, fat consumption does not, making it a better source of fuel for people with insulin resistance.

The graph below shows how carbs, protein and fat affect blood insulin levels.

Blog - Jan 17 2. carb, protein, fat

In a clinical trial, patients lost an average of 12% of their starting body weight within six months by using a medically supervised treatment that included the employment of nutritional ketosis.In addition, 56% of patients with type 2 diabetes reduced their HbA1c to below diabetic levels.

Read more about nutritional ketosis and how it can be an effective diabetes reversal method when paired with physician supervision here, Reversing Type 2 Diabetes  https://www.virtahealth.com/reversediabetes

To learn more about how food affects blood sugar, watch Sarah Hallberg, DO, MS on Carbohydrate Intolerance, Insulin Resistance and Reversing Diabetes. Here is the link https://www.youtube.com/watch?v=ldzaLP8oAHw&t=3s

The source of the Blog Post is found at the Virta website.  Please look for:3 Reasons It’s Harder For People With Type 2 Diabetes To Lose Weight. Please copy this link and paste in your address bar.

https://blog.virtahealth.com/3-reasons-its-harder-for-people-with-type-2-diabetes-to-lose-weight/?fbclid=IwAR0TKV7IDTDErccfXu27TfLFkDNojFoslpRqDFTff85W12gscf5AhYc255I

The citations show the supporting studies.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

OBESITY: Is it hiding a bigger problem? A doctor blamed his patient. Please listen to his tearful apology.

The following are the highlights of the video. I urge you to watch the video, the link is at the end of this Post.

Dr. Peter Attia says, I’ll never forget that day.

I was a surgical resident at The Johns Hopkins Hospital,taking emergency call. I got paged by the E.R. around 2 in the morning to come and see a woman with a diabetic ulcer on her foot.

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The question that was being asked of me was a did she also need an amputation?

I’d love so desperately to believe that I treated that woman on that night with empathy and compassion but I stood in the E.R. and determined that my diabetic patient did indeed need an amputation.

Why did I hold her in such bitter contempt? You see this woman had type 2 diabetes. She was fat.

And we all know that’s from eating too much and not exercising enough, right? I mean, how hard can it be?

As I looked down at her in the bed, I thought to myself, if you just tried caring even a little bit, you wouldn’t be in this situation at this moment with some doctor you’ve never met about to amputate your foot.

Why did I feel justified in judging her? Because I thought I had her all figured out. She ate too much. She got diabetes. Case closed.

I never once questioned the conventional wisdom.

Three years later, I found out how wrong I was.

But this time, I was the patient.

Despite exercising three or four hours every single day, and following the food pyramid to the letter, I’d gained a lot of weight and developed something called metabolic syndrome.

I had become insulin-resistant. You can think of insulin as this master hormone that controls what our body does with the foods we eat, whether we burn it or store it, (fuel partitioning).

Now failure to produce enough insulin is incompatible with life. Insulin resistance is when your cells get increasingly resistant to the effect of insulin trying to do its job.

Once you’re insulin-resistant, you’re on your way to getting diabetes, which is what happens when your pancreas can’t keep up with the resistance and make enough insulin.

Now your blood sugar levels start to rise, which can lead to heart disease, cancer, even Alzheimer’s disease, and amputations.

With that scare, I got busy changing my diet. I lost 40 pounds, weirdly while exercising less. I’m not overweight anymore. I don’t have insulin resistance.

Most researchers believe obesity is the cause of insulin resistance. If you want to treat insulin resistance, you get people to lose weight, right?

But what if we have it backwards? What if obesity is a coping mechanism for a far more sinister problem going on underneath the cell?

Insulin resistance is the reduced capacity of our cells to partition fuel.  When we become insulin-resistant, the insulin says to a cell, I want you to burn more energy than the cell considers safe, the cell, in effect, says,

“No thanks, I’d actually rather store this energy.”

And because fat cells are actually missing most of the complex cellular machinery found in other cells, it’s probably the safest place to store it. We become fat.

This is a really subtle distinction. Consider the following analogy: Think of the bruise you get on your shin when you inadvertently bang your leg into the coffee table. Sure, the bruise hurts like hell, and you almost certainly don’t like the discolored look, but the bruise is not the problem.

In fact, it’s the opposite. It’s a healthy response to the trauma, all of those immune cells rushing to the site of the injury to salvage cellular debris and prevent the spread of infection to elsewhere in the body.

Now, imagine we thought bruises were the problem, and we evolved a giant medical establishment and a culture around treating bruises: masking creams, painkillers, etc., all the while ignoring the fact that people are still banging their shins into coffee tables.

How much better would we be if we treated the cause – move the coffee table so people don’t injure themselves – rather than the effect?

Getting the cause and the effect right makes all the difference in the world. Getting it wrong, and the pharmaceutical industry can still do very well for its shareholders but nothing improves for the people with bruised shins.  Cause and effect.

We have the cause and effect wrong on obesity and insulin resistance. Maybe we should be asking ourselves, is it possible that insulin resistance causes weight gain and the diseases associated with obesity, at least in most people?

What if being obese is just a metabolic response to something much more threatening, an underlying epidemic?

So what if we’re fighting the wrong war, fighting obesity rather than insulin resistance?

Even worse, what if blaming the obese means we’re blaming the victims?

What if some of our fundamental ideas about obesity are just wrong?

What is a cell is trying to protect itself from when it becomes insulin resistant, the answer probably isn’t too much food. It’s more likely too much glucose: blood sugar.

Now, we know that refined grains and starches elevate your blood sugar in the short run, and there’s even reason to believe that sugar may lead to insulin resistance directly.

It might be our increased intake of refined grains, sugars and starches that’s driving this epidemic of obesity and diabetes, but through insulin resistance.

It is not necessarily through just overeating and under-exercising.

When I lost my 40 pounds a few years ago, I did it simply by restricting those things.

We can’t keep blaming our overweight and diabetic patients like I did.

Most of them actually want to do the right thing, but they have to know what that is, and it’s got to work.

One day people will shed their excess pounds and cure themselves of insulin resistance.

Sometimes I think back to that night in the E.R., I wish I could speak with that woman again.

I’d like to tell her how sorry I am.

You didn’t need my judgment and my contempt. You needed my empathy and compassion.

I hope you can forgive me.

Please watch the moving video: Peter Attia: What if we’re wrong about diabetes?

Next Week the Post will be from 3 Reasons It’s Harder For People With Type 2 Diabetes To Lose Weight

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

 I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Guide To Making Keto Work Long Term

  1. Add fat to your foods so you aren’t hungry, but only until you are satisfied, adding too much fat will stall your weight loss. Keep a staple like spreadable butter blend on hand and customize it with your favorite herbs or flavors (like garlic!)
Blog - 1. Fats

Learn more at Which Fats Do I Use To Replace Vegetable Oils?

https://2healthyhabits.wordpress.com/2017/11/03/which-fats-do-i-use-to-replace-vegetable-oils/

  1. Substitute ‘must-haves’ and treats with a low-carb option.

These recipes and more can be found at Bounti https://buttoni.wordpress.com/

Blog - 2 cake

Maple Walnut Ice Cream

Pecan Bundt Cake

Toscana Soup

Nachos

  1. Keto doesn’t need to be meat heavy. Focus on carbohydrate restriction and eat foods that appeal to you in order to make this work long term.
Blog - 3 veg

How much? Learn more at How Much Protein Do You Need In Nutritional Ketosis?

https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

  1. Try new foods and recipes to avoid boredom.For example, this low carb bread recipehttps://www.ketoconnect.net/best-keto-bread/#wprm-recipe-container-16189
Blog - 4 bread
  1. Pack snacks for travel or emergencies.See our travel and on-the-go tips.
Blog - 5 Snacks on the go

Mario Olives

Macadamia Nuts

Low-carb meat sticks

Moon Cheese

Pork Rinds

  1. Take low-carb dishes to parties and gatherings that no one will realize are low carb. These and other Keto recipes can be found at https://www.ketoconnect.net/
Blog - 6 mashed caulifour

Green Bean Casserole

Mashed Cauliflower

Dinner Rolls

For more information please go to How to Travel While Staying Keto/ Low Carb.  https://2healthyhabits.wordpress.com/?s=How+to+Travel+While+Staying+Keto%2F+Low+Carb

  1. Hydrate smart.You will need to make sure you’re drinking enough water and adding electrolytes like sodium to avoid some common side effects.
Blog - 7 Water glass

* If you have high blood pressure lowering medication or on blood sugar lowering medications, make sure you check with a doctor before staring low carb or keto.  Consume at least 64 ounces of fluids daily.

Blog - 7a - Salt

Schedule two bouillon into your daily routine (unless otherwise prescribed) and salt your foods to taste.

How much salt (sodium) do you need?  Learn more at Managing Potassium and Sodium On a Ketogenic Diet

https://2healthyhabits.wordpress.com/2019/09/20/managing-potassium-and-sodium-on-a-ketogenic-diet/

  1. You don’t have to stop drinking alcohol but cap it at two of these lower carb alcohols.
Blog - 8 alcohol

Drinking can make sticking to healthy habits more difficult in many ways. For one, the extra carbohydrates and calories in alcohol add up. Further, drinking lowers inhibitions – which may make you more likely to eat off plan.

If you know you are going to drink alcohol, stick to lower carbohydrate options and consider using seltzer to cut drinks.

Did you know that alcohol, depending on the amount, is burned as fuel before MCT oil, ketones or body fat and take you out of ketosis?

Remember why you started your diet and how hard it was to get into this healthy state, that may help you resist temptation.

Do you have type 2 diabetes and want to lose weight?

Several studies have reported successful weight loss with decreased insulin resistance and medication use following a Low Carb Diet. Research suggests that Low Carb Diet’s are effective in reversing diabetes in the short term (up to two years), especially in patients with a more recent diabetes diagnosis.

To learn more read Reversing Type 2 Diabetes with Bariatric Surgery, Very Low Calorie Diets, and Carbohydrate Restriction: A Review of the Evidence

https://2healthyhabits.wordpress.com/2019/05/17/reversing-type-2-diabetes-with-bariatric-surgery-very-low-calorie-diets-and-carbohydrate-restriction-a-review-of-the-evidence/

The source of this post is Guide To Making Keto Work

https://about.virtahealth.com/virta-guide-to-making-keto-work?_ga=2.137694835.2122312368.1569418254-1797598660.1569418254

Learn more about staying on the Ketogenic diet long term at https://2healthyhabits.wordpress.com/2017/04/14/ketosis-dr-phinney-tells-us-to-maintain-a-low-carb-diet-for-a-long-time/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Happy New Year. Here are the Top 4 Posts for 2019.

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Thank you for your comments and likes in 2019. Your likes and insightful comments mean a lot to me.

Today I will share the Top 4 Posts of 2019. The ranking was based on the number of likes.

Ten Defining Characteristics of a Well-Formulated Ketogenic Diet.Part One.

https://2healthyhabits.wordpress.com/2019/03/22/ten-defining-characteristics-of-a-well-formulated-ketogenic-diet-part-one/

Ten Defining Characteristics of a Well-Formulated Ketogenic Diet by Stephen Phinney, MD, PhD, Jeff Volek, PhD, RD This is Part Two.

https://2healthyhabits.wordpress.com/2019/03/29/ten-defining-characteristics-of-a-well-formulated-ketogenic-diet-by-stephen-phinney-md-phd-jeff-volek-phd-rd-this-is-part-two/

Top 5 Nutritional Ketosis Mistakes—And How to Fix Them

https://2healthyhabits.wordpress.com/2019/04/19/top-5-nutritional-ketosis-mistakes-and-how-to-fix-them/

Is There A Time When Plant-Based Diets Are Healthy?

https://2healthyhabits.wordpress.com/?s=Is+There+A+Time+When+Plant-Based+Diets+Are+Healthy%3F

If you unable to access these Blog Posts, please email me at lpolstra@sympatico.ca and I will send you the Post in an email.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Happy Holidays!

Blog image H.holidays.png

I would like to take a moment to thank each of you for your views, likes, shares and comments as response to my Blog, Facebook page and emails. The insight you share in your comments means a lot to me. 

My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 If you are not already a Follower, I invite you to Follow my Blog, Facebook or be added to my email distribution list.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Tips For Surviving The Holidays On A Low Carb Diet.

The holidays bring up a lot of memories, which can be strongly associated with certain foods. Remember that holidays are about the people you are there to see.

Focus more on your friends and family and less on the food.

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For those of us with a habit of turning to food in times of stress, the holidays present a unique challenge of added stress and readily available foods. Plus, family members and friends can sometimes add pressure to eat a certain way.

Challenges You Will Face And How Can You Overcome Them:

Knowing yourself and the situations you find most difficult to manage will help you better plan ahead and stay the course when they arise.

Ask yourself which do I want more? To eat things that can throw me off track and cause me to take days to recover from (and possibly feel sick during the recovery) or do I want to stay the course and not have to suffer the repercussions of eating things I shouldn’t have?

Communicate Your Needs:

It can be intimidating to share your way of eating with others, especially if it’s still new. If you bring it up ahead of time though, most hosts will appreciate your honesty.

If you’re nervous, you could try employing a friend or family member to speak to the host on your behalf (especially if they’re the one that knows them better).

For those closest to you, being honest about why you are turning down the food may be all they need to back down and offer support.

Prepare your response to being tempted: 

Say, “no thank you.” Many people will accept this.

State Your Refusal Of Food In Positive Statements:

  • Start with a positive: “I remember how good your (whatever is offered) is!”
  • Insert your reason: “Unfortunately, my body really can’t handle carbohydrates very well”
  • End with another positive statement: “But I can eat your delicious (a low-carb alternative)!”

Communicate with Confidence.

The way we communicate sends signals to the other person on how they should respond. If you are able to assert yourself with confidence, many people will realize “convincing” is not worth it.

Some simple but confident phrases you can try are:

“I am sure it’s so good I won’t be able to stop myself.”

“Keeping to the diet is keeping me healthy.”

“Thank you so much for checking in on me. If I need anything I’ll let you know.”

Add Assurance:

At the root of why some people feel the need to push food, is from their fear that they also may be forced to change, or that things will be different now.

Assure your friends and family that this is a personal decision (you add your reasons why if you feel comfortable) and that you will not try to impose it onto them.

Allow them to eat what they choose, without judgement or commentary from you.

Avoid Temptation:

  • Eat a good nutritious meal before you leave for the party. Tell the host that you won’t be able to make it for dinner, but you’d love to come and visit with everyone afterward.
  • Walk away from the tempting food. Even a quick walk can help you put things back in perspective.
  • Know what you are safe to eat/drink. Plan your restaurant meal by checking their menu online.
  • Share your favourite recipes. If you have the opportunity to bring food to a celebration it’s a great chance to show off how delicious low carb foods can be.
  • Healthy snacks. Keep a diet-friendly treat handy. Keep a bag of nuts with you. They will satisfy your hunger and keep you away from temptation.
  • Stick to proteins and veggies: The safest bet is to stick to protein like turkey, ham, and roast and roasted veggies like broccoli, french green beans, and Brussels sprouts.Go for the veggie casseroles but first ask the person if it was made with flour or sugar added.
  • If you’re tempted by desserts, bring a healthy dessert well.
  • Have the party at your house. You can provide homemade salad dressing, real butter, whole grain breads and a free-range turkey with real gravy. Your guests may want to contribute, make up a healthy menu and ask them to bring food from your menu.

Alcohol:

Drinking can make sticking to healthy habits more difficult in many ways. For one, the extra carbohydrates and calories in alcohol add up. Further, drinking lowers inhibitions – which may make you more likely to eat off plan.

If you know you are going to drink alcohol, stick to lower carbohydrate options and consider using seltzer to cut drinks.

Did you know that alcohol, depending on the amount, is burned as fuel before MCT oil, ketones or body fat and take you out of ketosis?

Remember why you started your diet and how hard it was to get into this healthy state, that may help you resist temptation.

Holidays are for enjoying time with friends, family, and loved ones, If you do eat off-plan, take it as a learning experience. Forgiving yourself and moving forward afterwards are what matter and are the best plan of action for reaching your goals.

Take the focus off of food

Make celebrating the holidays with your family and friends more fun and meaningful than the meal. Bring some games that get everyone involved. Plan activities for the kids. Or, get out the old family photo albums and tell stories as you reminisce about the good times you’ve shared together – that didn’t revolve around food!

Have a healthy, happy holiday season!

SOURCE: Navigating Social Situations on Low Carb: Holiday Survival Guide

https://blog.virtahealth.com/navigating-social-situations-low-carb/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Feast-Famine Cycling Basics

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There’s an answer to the current terrible health trends of skyrocketing obesity, diabetes and chronic disease rates.

It all starts with the nutritional composition of your diet. Most people simply eat far too many processed foods, grains and sugars, (particularly fructose), net carbs and too few healthy fats, and too many unhealthy fats, which results in gaining and retaining extra body fat and becoming increasingly insulin resistant.

Most also eat too much protein for optimal health and, while exercise cannot compensate for the damage done by a high-carb, low-fat diet, most do not get enough physical movement either. These factors set in motion metabolic and biological cascades that deteriorate your health.

The Root Cause of Most Degenerative Conditions

A foundational cause of most degenerative diseases is the fact that your mitochondria, the little powerhouses located in most of your body’s cells, are not receiving sufficient amounts of proper fuel. As a result, your mitochondria start to deteriorate and malfunction. This dysfunction lays the groundwork for subsequent breakdowns of various bodily systems.

Your mitochondria generate the vast majority of the energy (adenosine triphosphate or ATP) in your body. Were all mitochondria to fail, you’d be dead in seconds.

In addition to generating the energy currency of your body, ATP, your mitochondria are also responsible for apoptosis (programmed cell death), and serve as important signaling molecules that help regulate the expression of your genes. This is a function that even most doctors are unaware of.

Your mitochondria are nourished by certain nutrients and harmed by others. So, a healthy diet is a diet that supports mitochondrial function and prevents dysfunction, and having the metabolic flexibility to burn fat is the key.

People who eat a primarily processed food diet are burning carbohydrates as their primary fuel, which has the devastating effect of shutting down your body’s ability to burn fat. This is why obesity is so prevalent, and why so many find it nearly impossible to lose weight and keep it off.

Fats Versus Carbs

Ideally you will have the metabolic flexibility to burn either carbs or fats for fuel. Saturated fats have been wrongly demonized as being harmful, and when food manufacturers started removing the fats from their processed foods, they added sugar instead. We now know healthy dietary fats support good health.

When your body burns primarily carbs for fuel, excessive reactive oxygen species (ROS) and secondary free radicals are created, which damage cellular mitochondrial membranes and DNA, leading to the degenerative diseases that are so prevalent today. Healthy dietary fats, which are a cleaner-burning fuel, create far fewer ROS and free radicals. Fats are also critical for the health of cellular membranes and many other biological functions.

Metabolic Mitochondrial Therapy – Fat and Carb Basics

Dr. Mercola developed the metabolic mitochondrial therapy (MMT). The initial phase of the MMT program – which ends once your body is able to effectively burn fat for fuel – can take anywhere from weeks to months or longer, depending on how metabolically damaged you are.

The initial strategy of this program is the restriction of net carbohydrates (total carbs minus fiber) to 20 to 50 grams per day, but only until you start burning fat for fuel. To replace the lost carbs, you increase healthy fats, so that you’re getting anywhere from 50 to 85 percent of your daily calories from fat.

Examples of high-quality healthy fats include:

  • Avocados
  • Coconuts and coconut oil (excellent for cooking as it can withstand higher temperatures without oxidizing)
  • Animal-based omega-3 fat from fatty fish low in mercury like wild-caught Alaskan salmon, sardines, anchovies and/or krill oil
  • Butter made from raw grass fed organic milk
  • Raw nuts (macadamia and pecans are ideal as they’re high in healthy fat while being low in protein)
  • Seeds like black sesame, cumin, pumpkin and hemp seeds
  • Olives and olive oil (make sure it’s third party certified, as 80 percent of olive oils are adulterated with vegetable oils)
  • Grass fed (pastured) preferably organic and humanely raised meats. Avoid CAFO (concentrated animal feeding operation) animal products
  • MCT oil
  • Ghee (clarified butter), lard and tallow (excellent for cooking)
  • Raw cacao butter
  • Organic, pastured egg yolks

Fats to avoid include trans fats and highly refined polyunsaturated vegetable oils. Both damage the mitochondria.

Raising the amount of fat and decreasing net carbs is what pushes your body into burning fat for fuel. Eating high amounts of both fat and net carbs will NOT allow your body to make this shift, as your body will use whatever sugar is available first.

Metabolic Mitochondrial Therapy — Protein Basics

A general recommendation is to limit your protein to one-half gram of protein per pound (1 gram per kilo) of lean body mass. To determine your lean body mass, subtract your body fat percentage from 100.

For example, if you have 30 percent body fat, then you have 70 percent lean body mass. Then multiply that percentage (in this case, 0.7) by your current weight to get your lean body mass in pounds or kilos. As an example, if you weigh 170 pounds, 0.7 multiplied by 170 equals 119 pounds of lean body mass. Using the “half-gram of protein” rule, you daily protein requirement would be 59.5 or just under 60 grams.

Certain individuals and life circumstances do raise your protein requirements. This includes seniors, pregnant women and those who are aggressively exercising (or competing). As a general rule, these individuals need about 25 percent more protein.

Why Limit Protein?

The reason for limiting protein is because excessive protein has a stimulating effect on a very important biochemical signaling pathway called the mammalian target of rapamycin (mTOR), which has significant, adverse metabolic consequences. Importantly, this pathway plays a significant role in many cancers. It’s also a significant regulator of the aging process. When you reduce protein to just what your body needs, mTOR remains inhibited, which helps minimize your chances of cancer growth.

Excessive protein can also be converted into body fat and, through some pathways, sugar. So, net carb restriction normalizes the insulin pathway while protein restriction normalizes the mTOR pathway, both of which are important for optimal health. It’s well worth noting that cancer is just one expression of the same metabolic problem found in most other degenerative diseases. The same pathways are involved in most if not all of them.

Feast-Famine Cycling Basics:

A crucial difference between MMT and most other ketogenic diets is something called feast-famine cycling. Continuously remaining in nutritional ketosis can actually cause counterproductive side effects, and is likely not optimally healthy in the long term. The ketogenic cycling is implemented once you’re out of the initial stage and your body has regained the ability to burn fat. At that point, you begin cycling in and out of nutritional ketosis by upping your carb and protein intake once or twice a week.

After a day or two of “feasting,” you then cycle back into nutritional ketosis (the “fasting” stage) for the remainder of the week. By periodically pulsing higher carb intakes, consuming, say, 100 or 150 grams of carbs opposed to 20 to 50 grams per day, your ketone levels will dramatically increase and your blood sugar will drop.

Why is this pulsing so important? It goes back to the workings of insulin. The primary function of insulin is not merely to drive sugar into the cell but rather to suppress the production of glucose by your liver (hepatic gluconeogenesis). When you suppress insulin for too long, however, your liver starts making more glucose to make up for the deficit.

The result? Your blood sugar starts rising even if you’re not eating any sugar at all. In this situation, eating a high-carb meal will actually LOWER your blood sugar (because you activated insulin, which then suppresses glucose production in your liver). In the long term, this is not a healthy metabolic state, and cycling in and out of nutritional ketosis will prevent this from occurring.

It is simply wrong to try and calculate composition of your meals, or calculate when you should eat and how much. These things need to be done instinctively, from the signals your body’s biology gives you, as your body has infinitely more wisdom about what it needs, than our mind and intelligence will ever calculate.

Getting Started

To be successful on this program, precision is important. You cannot guess when it comes to the amount of fat, net carbs and protein you eat. In the beginning, you have to measure and track them. To do this you need:

Based on the personal base parameters you enter, such as height, weight, body fat percentage and waist circumference, it will automatically calculate the ideal ratios of net carbs, protein and healthy fats (including your omega-3 to omega-6 ratio) to put you into nutritional ketosis.

An alternative free nutrient tracker is Carb Manager. To learn more please visit this Post https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

From a metabolic perspective, once you become an efficient fat burner, one of the most astonishing things that happens is that your food cravings disappear. No longer will sugar rule your world. It’s incredibly freeing for most people. Your energy level and mental clarity will also dramatically increase.

Source: Basic Introduction to Metabolic Mitochondrial Therapy https://articles.mercola.com/sites/articles/archive/2017/05/21/metabolic-mitochondrial-therapy-introduction.aspx

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

 I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@sympatico.ca using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.