Part Two – Ketogenic Diets Are Uniquely Potent For Improving Your Health.

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.

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

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.

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.

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Lydia Polstra

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

Part One – Ketogenic Diets Are Uniquely Potent For Improving Your Health.

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

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.

2. 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.

3. 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.

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.

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.

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.

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.

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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.

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.)

2. 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.

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Lydia Polstra

Conditions Shown to Benefit From a Ketogenic Diet.

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.

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.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

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

Chronic Stress Destroys your Immune System.

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

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.

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May you Live Long Healthy.

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Email: lpolstra@bell.net

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