October 2018 – 2HealthyHabits

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.

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).

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

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 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.

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.

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

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

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.

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If you wish to contact me please fill in this form. Thank you.

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

Reversing Diabetes: The Clinical Evidence is Promising.

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.

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.

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

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

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

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

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:

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

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.

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

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

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.

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 ________.”

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

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

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

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