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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.

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How Much Protein Do You Need In Nutritional Ketosis?

The body’s protein metabolism is incredibly dynamic, and limitations in either dietary protein or energy intakes from carbohydrate or fat can tip the balance between gain or loss.

When embarking on a well-formulated ketogenic diet and going through the process of keto-adaptation, there are necessary changes in how the body uses its incoming macronutrients to maintain health and function. To achieve this requires enough protein but not too much.

These tips can help you make your low-carb lifestyle sustainable over the long term.

PROTEIN TURNOVER is going on in every cell, tissue, and organ in the body every day. So in order to maintain your health and function, the body needs to be constantly making new proteins. This requires a consistent supply of amino acids and lots of energy, because making new proteins (aka protein synthesis) is a high-energy process.

The amino acids that the body uses for protein synthesis come from two sources. The most obvious is the dietary protein that we eat each day, but this is normally the lesser contributor of amino acids for protein synthesis. The major source is actually recycled amino acids from the breakdown of existing body protein.

In a typical day when dietary protein and energy intakes are adequate to maintain lean body mass (non-fat mass) more than two-thirds of the amino acids entering the bloodstream come from breakdown of existing body protein, while less than one-third come from digestion and absorption of dietary protein.

Most of the body’s physiological functions are performed by our lean tissue. These functions are dependent upon having adequate amino acids so that they can rebuild themselves on an ongoing basis, and anything that impairs this rebuilding process over just a few weeks or a few months results in measurable losses of lean tissue and of a broad range of functions.

FACTORS AFFECTING PROTEIN BALANCE:  In our dreams, most of us would like to be able to rapidly gain lots of muscle and lose lots of body fat.

But in reality, if each morning we wake up with about the same amount of muscle as we had yesterday, we have been able keep protein synthesis and breakdown about in balance, and that’s a good result.When it comes to changes in our protein metabolism, good things happen slowly.

Factors Known To Stimulate Or Facilitate Lean Tissue Gain:

  • Exercise (particularly resistance exercise)
  • Adequate dietary protein including adequate essential amino acids **
  • Adequate dietary energy (but not necessarily carbohydrate)
  • Increased serum insulin (in the presence of adequate amino acids)
  • Branched chain amino acids.
  • Adequate intra-cellular minerals (e.g., potassium, magnesium, phosphorus)
  • Creatine supplements
  • Illegal use of anabolic steroids and growth hormone

** Essential amino acids are usually only a concern with vegan diets. Learn about food sources in this link https://www.healthline.com/nutrition/essential-amino-acids#bottom-line

Most positive changes in lean body mass occur slowly (an average of a quarter pound per day), whereas losses can occur rapidly with injury, illness, or inadequate dietary protein (including starvation/fasting).  In addition, proteins can only be produced when a number of the factors are working together, including amino acid availability and associated minerals specific to that tissue.

Nutritional ketosis and protein balance:  We have known for many decades that lean body mass and physical well-being can be maintained with a ketogenic diet containing a moderate amount of protein. The 1928 Stefansson Bellevue Experiment demonstrated that 2 adult men could eat about 15% of their dietary energy as protein and maintain their weight and function for a year. These finding were supported by short studies completed by Phinney 1983 and Volek 2004.

In our (Virta) experience, people on a ketogenic diet who think they are eating protein in moderation are often well above the recommended amount due to fear of eating fat to satiety. The result is a reduction in blood ketone levels caused by excess dietary protein. Too low protein consumptiondoes not take allow for recovery from illness, calorie restriction, stress, or aging.

MACROS VS. PERCENTAGES:  An individual’s protein intake during a well-formulated ketogenic diet is pretty much independentof daily energy intake. For example, an otherwise healthy person beginning a ketogenic diet eaten to satiety usually starts out under-eating calories relative to daily energy needs, and thus loses weight.

For example, let’s say that a 5’6” woman starts out at 82 kg (180 lbs) and eats 1300 kcal per day (about a 1000 kcal/day deficit). Her recommended daily protein intake would be 1.5 X 60 kg Reference Weight ** = 90 g/day, totaling 360 kcal.

** Reference Weight is used for calculations and does not represent total/ lean body weight.It is shown in the link below. Virta recommended we ignore the reference weight and use your height and gender to determine protein intake.

The insert, Daily Consumption of Protein-rich Foods in Ounces, indicates the number of ounces based on 1.5 g/kg of protein.

Daily consumption of protein-rich foods in ounces from kg..jpg

Expressed as a ‘macro’ of what’s on her plate, that’s 24% protein. But 6 months later when she weighs 63 kg (140 lbs) and is eating 2000 kcal per day at weight maintenance, that same protein dose (360 kcal out of 2000) represents a protein ‘macro’ of 16%.

The point is that in this situation where her weight is changing, her daily protein intake should be constant;whereas her ‘macros’ change as she transitions from weight loss to weight maintenance. This changing proportion of dietary protein to dietary energy as one proceeds through weight loss to weight maintenanceis shown in Intake and Expenditure diagram below.

Please see the inserted chart:  Intake and Expenditure.

Intake and Expenditure. Changing proportion of dietary protein to dietary energy as one proceeds through weight loss to weight maintenance  copy.jpg

It is better to calculate one’s daily protein need in grams of dietary protein or ‘ounces’ of protein-containing food per day (In this example the ounces is 12 or 11 as in the Daily Consumption Of Protein-Rich Foods In Ounces Chart Above.)

A MODERATE PROTEIN KETOGENIC DIET as part of a well-formulated ketogenic diet allows circulating ketones to reach levels of at least 0.5 mM.  (For more information, click the link below.)

Too much dietary protein can drive down ketone production in the liver. Additionally, when consumed to excess, protein can upset gastro-intestinal function and place a stress on the kidneys to remove the additional nitrogen.

MINERAL CONSIDERATIONS:  Among the many factors that affect the body’s ability to build and maintain its lean body mass, maintaining an adequate balance of essential minerals is very important. Without enough of the potassium and magnesium tissues can’t be built up or even properly maintained. And because inadequate sodium intake causes increased potassium wasting by the kidneys, even salt intake can influence the efficiency with which dietary protein can be used.

In this context, it is also important to understand that our choice of dietary protein and how it is prepared can also influence our essential mineral status.  Four ounces of real chicken, fish, or meat typically contains more than twice the potassium and magnesium found in processed luncheon meats containing the same amount of protein.

CONCLUSIONS:

Achieving and maintaining a protein intake appropriate for a well-formulated ketogenic diet takes practice, and often considerable expert coaching. Individual needs and tolerances may vary, but in almost all cases they are found within the range of indicated in the Daily Consumption Of Protein-Rich Foods In Ounces Chart above. There is no reason to be concerned about long-term consumption of protein in the context of a well-formulated ketogenic diet in someone with normal kidney function.

This is a condensed version of the Virta post. Here is the link to that post https://blog.virtahealth.com/ Next select Science & Research for How Much Protein Do You Need In Nutritional Ketosis? By Stephen Phinney, MD, PhD Jeff Volek, PhD, RD, etc. al. on February 21, 2018

To learn more please read the book the Dr. Phinney co-authored with Dr. Volek.    New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great Paperback – Mar 2 2010

https://www.amazon.ca/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=32GFYZ6T1GBJA3TMR31G

 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.

Please consider visiting Lydia’s Blog https://2healthyhabits.wordpress.com

It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

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.

As always, I am interested in your thoughts on these topics.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca

 

Nutritional Ketosis and Ketogenic Diet FAQ

Part 1-1

Nutritional ketosis is a natural metabolic state in which your body adapts to burning fat rather than carbohydrates as its primary fuel. It is clinically proven to directly reduce blood sugar (as measured by HbA1c), improve insulin sensitivity (as measured by HOMA-IR) and reduce inflammation (as measured by white blood cell count and CRP).

FREQUENTLY ASKED QUESTIONS:

For the answers to these questions Written by Dr. Steve Phinney and the Virta Team, please copy and paste this link into your address bar https://blog.virtahealth.com/nutritional-ketosis-faq/

ALL ABOUT KETOSIS:

What is nutritional ketosis?

How do I get into nutritional ketosis?

How can I tell if I’m in nutritional ketosis?

What are ketones? What is ketogenesis?

What is keto-adaptation?

What does it mean to be fat adapted?

 KETOGENIC DIETS:

What is a ketogenic diet?

What can I eat on a ketogenic diet?

Why is sugar bad for you?

How many carbs can I eat on a ketogenic diet?

Should I count net carbs or total carbs?

Is a ketogenic diet healthy for everyone, not just people with diabetes or weight issues?

What is “keto flu” and how do I avoid it?

Should I take vitamins or supplements on a ketogenic diet?

How much sodium, potassium and magnesium should I have on a ketogenic diet?

How much protein should I eat on a ketogenic diet?

What are the best artificial sweeteners and sugar substitutes for a ketogenic diet?

Can I be vegetarian and still do nutritional ketosis?

Can I be vegan and still do nutritional ketosis?

Can I eat dairy on a ketogenic diet?

Can I eat gluten on a ketogenic diet?

Do I need to eat vegetables on a ketogenic diet?

Do I need fiber supplements on a ketogenic diet?

Can I eat whey protein on a ketogenic diet?

What can I eat at a Chinese restaurant on a ketogenic diet?

Can a ketogenic diet reverse type 2 diabetes?

KETOGENIC DIETS AND DIABETES:

Does a ketogenic diet reduce insulin resistance?

Can I reverse diabetic neuropathy, nephropathy, or retinopathy with a ketogenic diet?

Ketosis vs. Ketoacidosis: What’s the difference?

HEART HEALTH AND CHOLESTEROL:

Is a ketogenic diet safe for your heart?

What happens to your cholesterol on a ketogenic diet?

What happens to LDL cholesterol on a ketogenic diet?

What happens to triglyceride levels on a ketogenic diet?

Do statins decrease the production of ketones?

Is nutritional ketosis safe?

What is ketoacidosis?

Is it safe to increase salt intake on a ketogenic diet?

Is it safe to follow a ketogenic diet during pregnancy?

Is it safe to follow a ketogenic diet if you have no gallbladder?

Can I follow a ketogenic diet if I have no thyroid?

How does a ketogenic diet affect kidney stones?

Does a ketogenic diet increase your risk of gout?

Is fasting safe?

WEIGHT LOSS:

Does a ketogenic diet cause weight loss?

How do I break a weight loss plateau on a ketogenic diet?

Is dietary fat burned before stored fat on a ketogenic diet?

How can I lose belly fat on a ketogenic diet?

TROUBLESHOOTING A KETOGENIC DIET:

What causes muscle cramps on a ketogenic diet?

What do I do if I get diarrhea on a ketogenic diet?

How do I fix constipation on a ketogenic diet?

What causes keto rash and how do you fix it?

Why do ketone levels vary throughout the day?

What are the consequences of cheating or lapsing on a ketogenic diet?

How should I interpret and apply CGM data?

Fats and Oils:

Which fats and oils should I eat on a ketogenic diet?

Can I eat canola oil on a ketogenic diet?

What is the best ratio of MUFA, SFA and PUFA on a ketogenic diet?

Can I use olive oil as a cooking oil?

Is fat the most satiating macronutrient?

For the answers to these questions Written by Dr. Steve Phinney and the Virta Team, please copy and paste this link into your address bar https://blog.virtahealth.com/nutritional-ketosis-faq/ Have a question we haven’t answered? Email us your question at faq@virtahealth.com

To learn more please read the book the Dr. Phinney co-authored with Dr. Volek.    New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great Paperback – Mar 2 2010

https://www.amazon.ca/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=32GFYZ6T1GBJA3TMR31G

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.

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.

As always, I am interested in your thoughts on these topics.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca

 

Dr. Phinney, a leading expert on the Ketogenic diet, explains the Science Behind Ketosis.

I went looking for recent information on nutritional ketosis. What I found was easy to understand videos presented by one of the leading experts on the Ketogenic diet.

Expert Qualifications:Dr. Stephen Phinney is the Chief Medical Officer and Co-Founder of Virta Health, the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery.

Part 1-1.png

Dr. Phinney is a physician-scientist with 40 years of experience divided between academic internal medicine and industry. He has studied nutritional biochemistry as well as low carbohydrate research and its benefits for physical performance and insulin sensitivity.

His career has emphasized the interaction between diet and exercise and their effects on obesity, body composition, physical performance, and cellular membrane structure.

His extensive experience in the design of clinical nutrition trials in both academic and industrial settings has led to more than 87 peer-reviewed papers and book chapters on clinical nutrition and biochemistry.

He is the author of four books, including The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance, two foundational books on low carb nutrition science and nutritional ketosis that he co-authored with Jeff Volek, Ph.D, RD. Dr. Phinney also previously served on the editorial board of the American Journal of Clinical Nutrition.

Dr. Phinney received his medical degree from Stanford University, holds a Doctorate in nutritional biochemistry and metabolism from the Massachusetts Institute of Technology and completed post-doctoral research at Harvard University.

The Video Series:

Dr. Stephen Phinney put together a three-part video series on ketogenic diets and nutritional ketosis. You’ll learn the nutrition science behind ketosis and what the research shows regarding its safety and benefits (including if and when you should obtain medical supervision), and how to troubleshoot your eating plan to optimize your ketogenic diet.

The videos can be found at: https://blog.virtahealth.com/dr-stephen-phinney-ketosis-ketogenic-diets/  If the Link does not work, please copy and paste it into your address bar.

PART ONE:  Dr. Stephen Phinney on Nutritional Ketosis and Ketogenic Diets

Stephen Phinney, MD, Ph.D, explains the science of nutritional ketosis, a natural metabolic state in which your body is fueled mainly by fats and ketones, instead of carbohydrates (glucose).

Part 1-2.pngThe healthy blood ketosis range is .1 to 3, which is not close to Keto-acidosis range of 10-20 millimolar.

 

Part 1-3.png 

 

PART TWO:  Dr. Stephen Phinney on the Safety and Benefits of a Ketogenic Diet

Stephen Phinney, MD, Ph.D, explains the benefits of a ketogenic diet and the research on the safety of this dietary approach.

 Part 2-1.png

 

PART THREE:  Dr. Stephen Phinney on Problem Solving a Ketogenic Diet

Are your ketones consistently low? Have a headache? Having trouble figuring out your macros? Stephen Phinney, MD, Ph.D, explains 5 common mistakes people make on a ketogenic diet—and how to fix them.

Part 3-1.png

This is not a high protein diet.

Protein for the well-formulated Ketogenic diet is in the 15 to 20 per cent range whereas the standard American diet is in the 45 to 55 per cent range.

Part 3-2.png

Typical menu for a man of Dr. Phinney size, lean and 6 foot tall.

 

Part 3-3.png

Weight loss in Keto-adaption phase vs. maintenance phase.

The Ketogenic recommends a daily intake of 20 to 50 grams of Carbohydrates (high fiber vegetables). This is not a high protein diet. It recommends 15 to 20 per cent of the daily calorie intake should be protein. The best proteins are from free-range animals in the form of eggs, poultry, beef, pork and mercury-free fish.  Health fats like avocado, cold-pressed olive oil and coconut oil, and nuts and seeds are eaten until you are satisfied.

If you are in the Keto-adaption fat loss phase, reduce the fat in your daily intake. In the pie chart above, the purple is your body fat, the green is fat coming from your daily intake. In this phase, the fat that is burned is from your body fat!

To learn more please read the book the Dr. Phinney co-authored with Dr. Volek.

New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great Paperback – Mar 2 2010

https://www.amazon.ca/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=32GFYZ6T1GBJA3TMR31G

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.

Please consider visiting Lydia’s Blog https://2healthyhabits.wordpress.com

It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

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.

As always, I am interested in your thoughts on these topics.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca

 

 

Reversing Diabetes: The Clinical Evidence is Promising.

Blog- Dr. reveals how to reverse

This is a follow up on last week’s Blog post, Reversing Diabetes 101 with Dr. Sarah Hallberg.

In this post I am highlighting the impressive results of following a low-carb diet.

Virta was founded in 2014 by several doctors including Drs. Hallberg, Volek and Phinney. Virta conducted a clinical trial in which they enrolled 262 adult volunteers with type 2 diabetes, who chose to receive this new, continuous care intervention utilizing nutritional ketosis.

For comparison, the study also enrolled 87 adult volunteers who received the typical care and support for treatment of type 2 diabetes (Usual Care), including appointments with their physician and consultations with registered dietitians regarding nutrition and lifestyle changes recommended by the American Diabetes Association.

Patients receiving the continuous care intervention had significant reductions in HbA1c, weight, and medication use in 10 weeks. Many people wondered if these improvements could be sustained for a longer period of time. After one year, the health outcomes for participants enrolled in the trial were published.

The inserted picture to shows the impressive results for Body Weight, ALT, ApoB, AST, HbA1c, HDL-C, High Sensitivity C-Reactive Protein, Insulin Resistance (HOMA-IR), LDL-C, Serum Creatinine, Triglycerides and Uric Acid.

Health - Ketogenic diet Virta study

These results demonstrate that there are alternatives to usual care that improve health outcomes in patients with type 2 diabetes. Glycemic control can improve and be sustained while simultaneously reducing or eliminating medications and losing weight.

Not only can this intervention be delivered without negative impact on other aspects of health, it also improves atherogenic dyslipidemia, blood pressure, elevated liver enzymes, and inflammation.

Management of type 2 diabetes is commonly approached with pharmaceuticals to achieve better glycemic control, but these options are sometimes associated with increased cardiovascular risk or weight gain.

Low-carb patients can lower HbA1c without increasing cardiovascular risk or weight and while improving multiple independent cardiovascular risk factors.

The average Virta patient in this trial had diabetes for 8 years and 30% of participants were prescribed insulin when they enrolled; 94% of insulin users were able to reduce or eliminate the medication and 60% of participants were able to reverse their type 2 diabetes at one year.

Research interest in nutritional ketosis has skyrocketed in the last few years and evidence mounting to suggest it has a broad range of health benefits.

It’s clear from these data that improvement in type 2 diabetes can be sustained.  We know this lifestyle change to reverse type 2 diabetes requires a long-term commitment.

To learn more about the One Year Clinical Trial Outcomes Provide Evidence for Changing the Way We Care for Patients with Type 2 Diabetes please copy and paste this link into your address bar:

https://blog.virtahealth.com/one-year-clinical-trial-outcomes-type-2-diabetes/

Lifestyle change is often the first line of defense against the consequences of diabetes and comes with less risk and cost than other treatment options.

If you are taking medication while on the nutritional ketosis diet it may have to be reduced or discontinued therefore working with your doctor is strongly advised.

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.

Please consider visiting Lydia’s Blog https://2healthyhabits.wordpress.com

It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

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.

As always, I am interested in your thoughts on these topics.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca

Reversing Diabetes 101 with Dr. Sarah Hallberg: The Truth About Carbs, Blood Sugar and Reversing Type 2 Diabetes

Blog - Oct. 12 -2018

Dr. Sarah Hallberg is the Medical Director of the Medically Supervised Weight Loss Program at IU Health Arnett, a program she created.

Her program has consistently exceeded national benchmarks for weight loss, and has been highly successful in reversing diabetes and other metabolic diseases.

In this video series, we’ll explore the causes of type 2 diabetes and how to reverse it. Please copy and paste this link into your address bar.

https://blog.virtahealth.com/reversing-diabetes-101-truth-about-carbs-and-blood-sugar/

The series:

  1. How food affects blood sugar
  2. Carbohydrate intolerance and insulin resistance
  3. How type 2 diabetes became an epidemic
  4. Treating type 2 diabetes—and why ‘eat less, exercise more’ doesn’t work
  5. The history and safety of Ketogenic diets
  6. Research on Ketogenic interventions for type 2 diabetes
  7. Ketogenic meals and food options

1: How food affects blood sugar

Fat does not impact blood insulin levels. Carbs have a high impact on blood sugar, protein impacts them moderately, but fat? No impact!

2: Carbohydrate intolerance and insulin resistance

When someone with type 2 diabetes eats carbohydrates, it causes their blood sugar to rise above what is healthy.

In a person with carbohydrate intolerance, type 2 diabetes or prediabetes, the body loses its insulin sensitivity and more and more insulin is required to remove the excess blood sugar. As a result, blood sugar levels remain high and insulin levels are high as well, and these high insulin levels can make your body even less sensitive to insulin.

3: How type 2 diabetes became an epidemic

Soon after the U.S. government recommended new dietary guidelines with a low-fat, high-carb diet were recommended in 1977, type 2 diabetes prevalence increased dramatically. Fifty-two percent of adults in the United States had type 2 diabetes or pre-diabetes as of the end of 2017.

4: Treating type 2 diabetes—and why ‘eat less, exercise more’ doesn’t work

There has been an explosion of drugs have been brought to market, and there are hundreds of lifestyle interventions to choose from.

The medication approach focuses on management of diabetes, not reversal. Taking medications for type 2 diabetes combats the end result, which is rising blood sugar, but does not address the root causes—insulin resistance and carbohydrate intolerance.

Most lifestyle interventions focus on eating less and exercising more. The problem with these programs is that they tend to be high in carbs, even if they are cutting back on calories. When you eat a high-carb diet, the resulting increase in your blood sugar triggers an insulin response in your body, and insulin blocks your body’s ability to burn fat. Insulin actively blocks the breakdown of stored body fat, meaning that as long as insulin is high, it will be very difficult to lose weight—even if you are eating very little.

The solution?Switch to a low-carb, high fat diet that won’t cause blood sugar spikes. By keeping your blood sugar down, you’ll keep your insulin levels down, and unlock your body’s natural ability to burn its stored fat. One type of low-carb, high-fat diet is called a Ketogenic diet.

*I (Dr. Hallberg) do not recommend making significant dietary changes without physician supervision, especially if you are on any medications.

5: The history and safety of Ketogenic diets

There are cultures who have thrived for centuries on high-fat, low-carb diets, such as the Masai warriors and Inuits. In the past 20 years, elite athletes, especially endurance athletes looking for an edge, have started adopting low carb and Ketogenic diets for improved performance.

6: Research on Ketogenic interventions for type 2 diabetes

Clinical trials have proven a low-carb, high fat diet to be significantly more effective than programs that encourage you to eat less and exercise.

In our clinical trial, Virta patients lost almost 12% of their starting body weight in 6 months—that’s nearly 3x the weight loss of commercially available weight loss programs.

And contrary to what you might have been told, low-carb, high fat lifestyles have not demonstrated an increased risk in cardiovascular disease. In fact, patients in our clinical trial also had a significant reduction (22%) in triglycerides, which are associated with risk for cardiovascular disease, in just 10 weeks.

56% of patients were able to lower their HbA1c to below the diagnostic threshold for type 2 diabetes, and 47.7% were able to reverse their diabetes—lower their HbA1c while eliminating their medications (excluding Metformin).

7: Ketogenic meals and food options

Breakfast samples: Scrambled eggs with cheese and sausage, bacon and fried eggs cooked in butter, cream cheese pancakes, full-fat yogurt with raspberries and almonds.

Lunch samples: Salads loaded up with meat or cheese, avocado, veggies and olive oil. Or a lettuce-wrapped burger or bread-less sandwich from any fast food outlet.

Snacks samples: Salted nuts and olives, salami and cheese, celery and almond butter or full-fat yogurt.

Dinner samples:  Prefer to dine out? Try a lettuce wrapped burger from a fast food restaurant, a salad from Chipotle or surf and turf with broccoli from Applebee’s.

BONUS: Dr. Hallberg presented Reversing Type 2 diabetes starts with ignoring the guidelines to the medical community. It gives you more information on how to reverse diabetes 2.

Dr. Sarah Hallberg provides compelling evidence that diabetes 2 can be “cured”, and the solution is simpler than you might think.

Here is the link https://www.youtube.com/watch?v=da1vvigy5tQ

Please consider visiting Lydia’s Blog https://2healthyhabits.wordpress.com

It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

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.

As always, I am interested in your thoughts on these topics. Please contact me if there is another topic you would like me to research for you.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca

 

Does Chronic Stress Cause Disease? Yes, it does, but through two causes – deficiency at toxicity.

Screen Shot 2018-10-05 at 1.54.13 PM

Are there solutions to stress?  In this Post I selected four experts to show us how.

SOLUTION ONE: To restore cells to normal and reverse disease, you have to address why cells are malfunctioning. Cells malfunction only if they suffer from a lack of nutrients (deficiency) or excess of something not needed (toxicity), and usually a combination of both.

Manufacturing stress chemicals depletes the body of critical nutrients, causing deficiency, and the buildup of stress chemicals has a toxic effect on the body.

You have a power to prevent the two causes of the disease because you are able to choose how you live your life. All you have to do is give your cells what they need and protect them from what they don’t need.

Source:The Great American Health Hoaxhttps://www.amazon.ca/Great-American-Health-Hoax-Disease-Free/dp/0757318495

Dr. Raymond Francisis described as “one of the few scientists who has achieved a breakthrough understanding of health and disease,” Raymond Francis draws deeply from his years of personal experience and professional training. He is a chemist and a graduate of MIT.

SOLUTION TWO:How Stress Impacts Your Gut

Chronic stress results in alterations in your brain-gut connection, which can cause or worsen numerous gastrointestinal disorders, including inflammatory bowel disease, irritable bowel syndrome, food allergies, GERD and more.

In a very real sense you have two brains, one inside your skull and one in your gut. Interestingly, these two organs are actually created out of the same type of tissue during fetal development.

These two systems are connected via the vagus nerve, the tenth cranial nerve that runs from your brain stem down to your abdomen.  This “brain-gut axis” is what connects your two brains together, and explains why you get butterflies in your stomach when you’re nervous, for example.

Imbalances in Your Gut Can Make You Depressed, Anxious and More

Increasingly, scientific evidence shows that nourishing your gut flora with the friendly bacteria with fermented foods or probiotics is extremely important for proper brain function, and that includes psychological well-being and mood control. For instance, the probiotic known as Bifidobacterium longum NCC3001 has been shown to normalize anxiety-like behavior in mice with infectious colitis.i

Research published in 2011 also demonstrated that probiotics have a direct effect on brain chemistry under normal conditions — in such a way that can impact your feelings of anxiety or depression. In short, the probiotic ** Lactobacillus rhamnosus*had a marked effect on GABA [an inhibitory neurotransmitter that is significantly involved in regulating many physiological and psychological processes] levels in certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior.ii

Stress-reduction tools used in combination with dietary approaches to heal and support your gut can help improve your overall health on physical and emotional levels. ***

On a personal note: *** In my Blog I talk about healing the gut with the GAPS Diet, here is another example where eating foods provided by Mother Nature heal whereas processed foods stress the gut. To learn more, please visit my Post https://2healthyhabits.wordpress.com/2018/07/20/gut-and-psychology-syndrome-gaps-what-is-gaps/

Source:How Stress Wreaks Havoc on Your Gut — And What to Do About It

https://search.mercola.com/

Next search for: How Stress Wreaks Havoc on Your Gut

** Lactobacillus rhamnosus may be in other products but I found it in Dr. Tennant’s Gut Pro-B. For more information visit  http://senergy.us/nutritional-products.html  When I order them I call 972-580-0545. I do not make a profit from sales.

Who is Dr. Jerry Tennant?  http://www.senergy.us/doctor-tennant.html

SOLUTION THREE:Dr. McGuff, an Emergency Doctor and exercise expert, shares to the tools he uses to prepare for the most stressful situations. If it works for him, perhaps it will work for you too. To learn about Dr. McGuff visit http://www.drmcguff.com/about-doug/

Source:How to Survive High Stress, Difficult Situations | Doug McGuff M.D.

https://www.youtube.com/watch?v=A3fXp7rKD1E

Controlling inner stress helps you deal with external stress. Here is an overview of the tools he uses:

B  Breathe – calm yourself using Box-Breathing

T Talk – Talk yourself through the stressful situation. You can do this?

C Visualize your Desired Outcome

F Focus

P Posture

You have heard from these experts on how to handle stress. Now it is your time to take action. What is your solution?

SOLUTION FOUR: This is where YOU fill in the blank. “I reduce stress by ________.”

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.

Please consider visiting Lydia’s Blog https://2healthyhabits.wordpress.com

It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

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.

As always, I am interested in your thoughts on these topics.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca

How do we feed ourselves properly? The answer is: get back in touch with your body’s inner intelligence.

We all have different heredity and constitution. If your predecessors were Vikings or Eskimos, then chances are that you will generally need to eat lots of fish, meat and fat. But if your predecessors came from a Mediterranean culture or some tropical area of the world, then you will probably need more carbohydrates in your diet. As a result, anyone of the popular diets suits some people and does not suit others.

Also, throughout our lives our bodies go through cycles of building itself up and cleansing itself. For building itself your body needs very different nutrients from those it uses for cleansing itself (animal foods are generally building, while plant foods are generally cleansing).

We all have an autonomic nervous system, which is responsible for your heart beating, for your digestive system feeding you, etc. The autonomic nervous system is made out of two branches: a sympathetic nervous system and a parasympathetic nervous system. These two systems generally work in opposition to each other providing a very complex balance in every function of the body.

Depending on an infinite number of factors (daily cycle of activity and sleep, season, weather, stress, infection, feeding / cleansing, your occupation at the time, etc.) you will shift from being ‘sympathetic dominant’ to ‘parasympathetic dominant’.

These two branches of our nervous system require very different sets of nutrients to be fed: one likes meat and fat, while the other needs more plant foods. Only your body knows what proportions of protein/fat/carbohydrate it needs at any given moment of your life.

How do we feed ourselves properly? The answer is: get back in touch with your body’s inner intelligence.

Mother Nature gave us senses of SMELL, TASTE, DESIRE for a particular food and a sense of SATISFACTION after eating it. So, when your body needs a particular mix of nutrients, it will give you a desire for a particular food, which contains just that right mix; this particular food will smell divine to you and taste wonderful, and you will feel satisfied after eating it.

So, the only way for us to serve our bodies properly with the right food is to be in touch with our senses!

The DESIRE for a particular food is the main way your body tells you what it needs at any particular moment nutritionally. So, when you get hungry, stop and think: ” What is the most appealing food for me right now?” The answer will come immediately, and just the thought of that particular food will fill your mouth with saliva. Desire is your inner body intelligence talking to you, letting you know what it needs to keep you healthy, energetic and happy. If you listen to your desire every time you eat, you will be able to digest that food well and it will do you only good, because you have eaten it at the right time, just when your body asked for it.

Sense of Desire.png

TROUBLE is that in our modern commercial world people’s desires for food has been manipulated through the use of addictive and taste-altering chemicals in processed foods. Listening to your desire onlyapplies to natural foods – foods that Mother Nature has designed. Stop eating processed foods and your normal sense of desire for food will return.

The sense of SMELL gives your body a lot of information about the food: is it safe to eat, has it been contaminated by chemicals or microbes, is it fresh, and most importantly, is it appropriate for your bodily needs at the moment? So, before putting anything into your mouth smell it: if it is the right food for you at the moment, it will smell very appealing. If it is not the right food, it will smell repulsive. Respect your sense of smell and listen to it.

Sense of Smell.png

TROUBLE is, that many people in our modern world have a damaged sense of smell due to use ofmanmade chemicals, such as laundry detergents, domestic cleaning chemicals, so called air fresheners and perfumes block the limited number of smell olfactory receptors in your nose. Once the receptors are blocked by a chemical, any new molecules of that chemical coming in have nothing to attach to, so you cannot smell it anymore.

To restore your sense of smell, remove all smelly/perfumed chemicals from your environment. In a few weeks time your olfactory receptors will clean themselves up and your sense of smell will return.

The sense of TASTE is one of the channels of communication between your body’s inner intelligence and your conscious mind. This the way your body tells you it needs a particular mix of nutrients, by giving you great pleasure from consuming them in the form of food.

Sense of Taste.png

The TROUBLE is that many people have an altered or dulled sense of taste due to regular consumption of processed foods.Many processed foods contain taste-altering chemicals, which are deliberately added to the ‘food’. These chemicals are not only toxic, but can alter your perception of taste for a long time, so it is essential to stop consuming processed foods in order to restore your normal sense of taste.

Working with a holistic dentist is very important, as many dental materials in the mouth can make it toxic and alter your sense of taste.

The sense of SATISFACTION after eating. If you have eaten a meal appropriate for your body’s nutritional needs at the time, you will feel fully satisfied.

Sense of Satisfaction-2.png

It is important not to overeat, so you don’t feel ‘stuffed’. However, if you listen to your sense of pleasure from food, then you will not overeat because you would stop eating as soon as the food stops being pleasurable.

Cravings for sweet foods are common due to unstable blood sugar level.It takes time to normalise blood sugar and the most effective way to deal with it is to increase your fat consumption, particularly animal fats. So, consume plenty of animal fats with your meals.

The GAPS Diet is not set in stone; you have to adapt it for your unique body, for its unique daily needs. The GAPS diet gives you the list of foods to work with. When you eat these different foods and in what proportions is up to you. Listen to your body’s needs, communicated to you through the senses of desire, smell, taste and satisfaction. Your body will let you know what proportions of protein, fat and carbohydrate to have at every meal.

Use your senses of smell, taste, desire for food and satisfaction from eating it to guide you in your decisions: when to eat, what foods to eat and in what combinations. And remember: you are unique, so what suits your neighbour may not suite you at all.

This Blog is an abbreviation of the original. Please find the complete document at the source: One Man’s Meat is Another Man’s Poison!http://www.doctor-natasha.com/one-mans-meat-another-mans-poison.php

Screen Shot 2018-09-28 at 1.28.37 PM.png

For more information on GAPS please refer to her book

Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia, 2nd Edition Paperback – Nov 15 2010

https://www.amazon.ca/Psychology-Syndrome-D-D-D-H-D-Schizophrenia/dp/0954852028

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.

Please consider visiting Lydia’s Blog https://2healthyhabits.wordpress.com

It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

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.

As always, I am interested in your thoughts on these topics.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca