Insulin & Lean Muscle Mass – Insulin Resistance and Muscle Gain Connection.

Some people are trying to build more muscle mass and they are not able to do it and this is why.

There is a lot that happens at the cellular level. It takes insulin to act as a key to unlock the door of the cell and allow amino acids to go into the cell to be converted to skeletal muscle protein.

Continue reading “Insulin & Lean Muscle Mass – Insulin Resistance and Muscle Gain Connection.”

Stress Makes you Fat – The #1 Sign of High Cortisol.

You may remember my blog How Stress Makes you Fat

Now we will learn more.

Cortisol is the main stress hormone. If cortisol is too high, it can lead to a lot of different health problems. 

High cortisol can potentially lead to issues, such as:

Continue reading “Stress Makes you Fat – The #1 Sign of High Cortisol.”

3 Hormones that Affect your Body Shape & Weight Loss

Most people fall into 1 of 4 body types.

1. The hips and thighs

Continue reading “3 Hormones that Affect your Body Shape & Weight Loss”

Feast-Famine Cycle Basics

There’s an answer to the current terrible health trends of skyrocketing obesity, diabetes and chronic disease rates.It all starts with the nutritional composition of your diet. Most people simply eat far too many processed foods, grains and sugars, (particularly fructose), net carbs and too few healthy fats, and too many unhealthy fats, which results in gaining and retaining extra body fat and becoming increasingly insulin resistant.

Most also eat too much protein for optimal health and, while exercise cannot compensate for the damage done by a high-carb, low-fat diet, most do not get enough physical movement either. These factors set in motion metabolic and biological cascades that deteriorate your health.

The Root Cause of Most Degenerative Conditions:A foundational cause of most degenerative diseases is the fact that your mitochondria, the little powerhouses located in most of your body’s cells, are not receiving sufficient amounts of proper fuel. As a result, your mitochondria start to deteriorate and malfunction. This dysfunction lays the groundwork for subsequent breakdowns of various bodily systems.

Your mitochondria generate the vast majority of the energy (adenosine triphosphate or ATP) in your body. Were all mitochondria to fail, you’d be dead in seconds.

In addition to generating the energy currency of your body, ATP, your mitochondria are also responsible for apoptosis (programmed cell death), and serve as important signalling molecules that help regulate the expression of your genes. This is a function that even most doctors are unaware of.
Your mitochondria are nourished by certain nutrients and harmed by others.

So, a healthy diet is a diet that supports mitochondrial function and prevents dysfunction, and having the metabolic flexibility to burn fat is the key.
People who eat a primarily processed food diet are burning carbohydrates as their primary fuel, which has the devastating effect of shutting down your body’s ability to burn fat. This is why obesity is so prevalent, and why so many find it nearly impossible to lose weight and keep it off.

Fats Versus Carbs:Ideally you will have the metabolic flexibility to burn either carbs or fats for fuel. Saturated fats have been wrongly demonized as being harmful, and when food manufacturers started removing the fats from their processed foods, they added sugar instead. We now know healthy dietary fats support good health.

When your body burns primarily carbs for fuel, excessive reactive oxygen species (ROS) and secondary free radicals are created, which damage cellular mitochondrial membranes and DNA, leading to the degenerative diseases that are so prevalent today. Healthy dietary fats, which are a cleaner-burning fuel, create far fewer ROS and free radicals. Fats are also critical for the health of cellular membranes and many other biological functions.

Metabolic Mitochondrial Therapy – Fat and Carb Basics:Dr. Mercola developed the metabolic mitochondrial therapy (MMT). The initial phase of the MMT program – which ends once your body is able to effectively burn fat for fuel – can take anywhere from weeks to months or longer, depending on how metabolically damaged you are.

The initial strategy of this program is the restriction of net carbohydrates (total carbs minus fiber) to 20 to 50 grams per day, but only until you start burning fat for fuel. To replace the lost carbs, you increase healthy fats, so that you’re getting anywhere from 50 to 85 percent of your daily calories from fat.

Examples of high-quality healthy fats include:• Avocados• Coconuts and coconut oil (excellent for cooking as it can withstand higher temperatures without oxidizing)• Animal-based omega-3 fat from fatty fish low in mercury like wild-caught Alaskan salmon, sardines, anchovies and/or krill oil• Butter made from raw grass fed organic milk• Raw nuts (macadamia and pecans are ideal as they’re high in healthy fat while being low in protein)• Seeds like black sesame, cumin, pumpkin and hemp seeds• Olives and olive oil (make sure it’s third party certified, as 80 percent of olive oils are adulterated with vegetable oils)• Grass fed (pastured) preferably organic and humanely raised meats. Avoid CAFO (concentrated animal feeding operation) animal products• MCT oil• Ghee (clarified butter), lard and tallow (excellent for cooking)• Raw cacao butter• Organic, pastured egg yolks

Fats to avoid include trans fats and highly refined polyunsaturated vegetable oils. Both damage the mitochondria.Raising the amount of fat and decreasing net carbs is what pushes your body into burning fat for fuel. Eating high amounts of both fat and net carbs will NOT allow your body to make this shift, as your body will use whatever sugar is available first.

Metabolic Mitochondrial Therapy — Protein Basics:A general recommendation is to limit your protein to one-half gram of protein per pound (1 gram per kilo) of lean body mass. To determine your lean body mass, subtract your body fat percentage from 100.

For example, if you have 30 percent body fat, then you have 70 percent lean body mass. Then multiply that percentage (in this case, 0.7) by your current weight to get your lean body mass in pounds or kilos. As an example, if you weigh 170 pounds, 0.7 multiplied by 170 equals 119 pounds of lean body mass. Using the “half-gram of protein” rule, you daily protein requirement would be 59.5 or just under 60 grams.

To figure out your body fat refer to this Blog Post Loosing Weight? Here Are A Few Ways To Measure Your Progress is an example:Formula: Women: 76 – (20 x height in inches/waist circumference in inches) = RFMTo calculate, first (20 x 64in tall) = 1280, then divide that by her waist, we will use 27 inches = 1280/27 =47.4, subtract 76 = 28.59. This is this woman’s body fat. For men, subtract 64 instead of 76.

Certain individuals and life circumstances do raise your protein requirements. This includes seniors, pregnant women and those who are aggressively exercising (or competing). As a general rule, these individuals need about 25 percent more protein.

Why Limit Protein?The reason for limiting protein is because excessive protein has a stimulating effect on a very important biochemical signalling pathway called the mammalian target of rapamycin (mTOR), which has significant, adverse metabolic consequences. Importantly, this pathway plays a significant role in many cancers. It’s also a significant regulator of the aging process. When you reduce protein to just what your body needs, mTOR remains inhibited, which helps minimize your chances of cancer growth.

Excessive protein can also be converted into body fat and, through some pathways, sugar. So, net carb restriction normalizes the insulin pathway while protein restriction normalizes the mTOR pathway, both of which are important for optimal health. It’s well worth noting that cancer is just one expression of the same metabolic problem found in most other degenerative diseases. The same pathways are involved in most if not all of them.

Feast-Famine Cycling Basics:A crucial difference between MMT and most other ketogenic diets is something called feast-famine cycling. Continuously remaining in nutritional ketosis can actually cause counterproductive side effects, and is likely not optimally healthy in the long term. The ketogenic cycling is implemented once you’re out of the initial stage and your body has regained the ability to burn fat. At that point, you begin cycling in and out of nutritional ketosis by upping your carb and protein intake once or twice a week.
After a day or two of “feasting,” you then cycle back into nutritional ketosis (the “fasting” stage) for the remainder of the week. By periodically pulsing higher carb intakes, consuming, say, 100 or 150 grams of carbs opposed to 20 to 50 grams per day, your ketone levels will dramatically increase and your blood sugar will drop.

Why is this pulsing so important? It goes back to the workings of insulin. The primary function of insulin is not merely to drive sugar into the cell but rather to suppress the production of glucose by your liver (hepatic gluconeogenesis). When you suppress insulin for too long, however, your liver starts making more glucose to make up for the deficit.

The result? Your blood sugar starts rising even if you’re not eating any sugar at all. In this situation, eating a high-carb meal will actually LOWER your blood sugar (because you activated insulin, which then suppresses glucose production in your liver). In the long term, this is not a healthy metabolic state, and cycling in and out of nutritional ketosis will prevent this from occurring.It is simply wrong to try and calculate composition of your meals, or calculate when you should eat and how much. These things need to be done instinctively, from the signals your body’s biology gives you, as your body has infinitely more wisdom about what it needs, than our mind and intelligence will ever calculate.

Getting Started:To be successful on this program, precision is important. You cannot guess when it comes to the amount of fat, net carbs and protein you eat. In the beginning, you have to measure and track them. To do this you need:• A kitchen scale to weigh food items• Measuring cups to measure food amounts• A nutrient tracker such as on the personal base parameters you enter, such as height, weight, body fat percentage and waist circumference, it will automatically calculate the ideal ratios of net carbs, protein and healthy fats (including your omega-3 to omega-6 ratio) to put you into nutritional ketosis.

An alternative free carb tracker is Carb Manager. To learn more please visit this Post

From a metabolic perspective, once you become an efficient fat burner, one of the most astonishing things that happens is that your food cravings disappear. No longer will sugar rule your world. It’s incredibly freeing for most people. Your energy level and mental clarity will also dramatically increase.

Source: Basic Introduction to Metabolic Mitochondrial Therapy

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

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available. I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please email using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra Email: Facebook:

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.

Part One – Will This Break or Not Break My Fast: DEEP DIVE

Types of fasting:

 • Water fast – No eating and only drinking water (no vitamins, coffee, etc.)

Continue reading “Part One – Will This Break or Not Break My Fast: DEEP DIVE”

Your Immune System is Mostly Gut Bacteria.

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

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

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

Continue reading “Your Immune System is Mostly Gut Bacteria.”

What Is The Biggest Trap Causing You To Gain Weight?

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

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

Continue reading “What Is The Biggest Trap Causing You To Gain Weight?”

How Much Of Your Health Or Disease Is Genetic?

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


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

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

They are symptoms NOT causes of the cancer.

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

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

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

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

Epigenetics explained:

Continue reading “How Much Of Your Health Or Disease Is Genetic?”

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

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

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

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

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

Continue reading “Fasting: 14 Things To Consume In Order To Make Fasting Easier.”

How Do You Know You Are In Ketosis?

What is Ketosis?

Blog - 1 ketones

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

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

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

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

Your body is burning a combination ketones and fatty acids.

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

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

Blog - 2 strip

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

Ketosis Indications:

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

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

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

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

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

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

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

Here is the link to, What is the Ketogenic Diet?

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

 How do you know if you’re getting healthy?

These are the indicators:

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

Exogenous Ketones:

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

Two situations where Dr. Berg recommends taking exogenous ketones:

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

Ketosis vs.. Ketoacidosis: VERY DIFFERENT!

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

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

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

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

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

This post has been condensed from:

  1. How Do Your Know Your’re In Ketosis? By Dr. Berg
  2. How Do You Know You Are In Ketosis?
  3. Ketosis vs.. Ketoacidosis: VERY DIFFERENT!

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

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

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

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

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

If you wish to contact me by Email, please email using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

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