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 https://2healthyhabits.wordpress.com/2021/02/19/loosing-weight-here-are-a-few-ways-to-measure-your-progress/Here 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 http://www.cronometer.com/mercolaBased 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 https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

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

Source: Basic Introduction to Metabolic Mitochondrial Therapy

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 lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra Email: lpolstra@bell.net Facebook: https://www.facebook.com/2healthyhabits/Blog: https://2healthyhabits.wordpress.com

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

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!

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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?

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

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

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

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

Your body is burning a combination ketones and fatty acids.

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

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

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

Ketosis Indications:

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

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

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

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

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

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

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

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

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

 How do you know if you’re getting healthy?

These are the indicators:

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

Exogenous Ketones:

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

Two situations where Dr. Berg recommends taking exogenous ketones:

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

Ketosis vs.. Ketoacidosis: VERY DIFFERENT!

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

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

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

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

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

This post has been condensed from:

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

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

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

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

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

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

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

High Insulin Causes Insulin Resistance.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

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

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

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

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How does high sugar affect your immune system?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

The Key to Long Term Weight Loss

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

We want to fix insulin resistance and then loose weight.

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

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

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

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

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

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

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

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