Part Two – Three Hidden Ways Wheat Makes You Fat

I know we love our bread, but did you know….

There are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills.

To learn more about this subject please read Part One – Three Hidden Ways Wheat Makes You Fat https://2healthyhabits.wordpress.com/2022/10/14/part-one-three-hidden-ways-wheat-makes-you-fat/#more-2862

Read this Post to the end to learn how to How to Beat the Wheat, and Lose the Weight.

Continue reading “Part Two – Three Hidden Ways Wheat Makes You Fat”

Part One – Three Hidden Ways Wheat Makes You Fat

I know we love our bread, but did you know….

There are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills.

This is why there are now 30 % more obese than undernourished in the world, and why chronic lifestyle and dietary driven disease kills more than twice as many people as infectious disease globally.

Sadly, this tsunami of chronic illness is increasingly caused by eating our beloved diet staple, bread, the staff of life, and all the wheat products hidden in everything from soups to vodka to lipstick to envelope adhesive.

Continue readingPart One – Three Hidden Ways Wheat Makes You Fat

How High Blood Glucose Levels Destroys These 4 Organs.

High blood sugar can destroy your organs. What you can do about it?

Glucotoxicity (toxicity of glucose, which is sugar) causes a massive oxidation effect, which is like rusting inside your body. It can happen in your arteries, brain, or nerves.

Your body starts to heal it with proteins, calcium, and cholesterol that form plaques. That is the body’s equivalent of a bandaid. (By the way, diabetics that consume antioxidants from real food can lower the effects of glucotoxicity.)

Then you have glycation, caused when glucose and protein are combined then heated, such as with barbequed ribs that you then eat. This can cause some proteins in your body to become unusable and cause damage anywhere within your body.

These are the four main organs at risk from high blood sugar:

●Kidney: sugar destroys kidneys. The kidney is the filter that filters blood that ends up in the urine. When it cannot filter anymore and then you need dialysis.

●Eyes: sugar damages the blood vessels at the back of your eyes that feed the retina, which is an extension of your brain. It also affects the pressure, causing glaucoma, and the lens, causing cataracts. Sugar destroys the nerves and that is why diabetes can go blind.

●Vascular: sugar causes your blood vessels to get stiff and develop oxidation, resulting in plaques, clots, and potentially a stroke. Diabetics can develop arrhythmias in the heart.  

●Nerves/brain: sugar affects the blood vessels that feed your nerves, resulting in peripheral neuropathy. You are destroying the nerves. You will start feeling tingling numbness, burning and maybe pain in your fingertips and your toes, on the bottom of the feet and then you cannot feel anymore.

The remedy for this is vitamin B1 (benfotiamine). If you take Vitamin B1, it can reverse peripheral neuropathy. The reason is that we are dealing with oxidation and Vitamin B1 is like an antioxidant so it can protect you from the complications from the high sugar.

High sugar can affect the autonomic nervous system and create a condition called gastroparesis, which is when you eat food and it does not digest that fast. It is very slow going through the digestive tract. Also, the valves on top of the stomach and the bottom of the stomach are controlled by the autonomic nervous system.  That is part of the nervous system that can get destroyed.

The vascular system that goes to the brain gets damaged. It is the toxic the effect of this glucose that is actually starts the whole cycle. The oxygen shuts down, your brain actually shrinks when you have high sugar. You destroy the neurons, it is called diabetes type 3. Then there goes your memory and your ability to learn.

You do not just wake up one day and suddenly have diabetes. Before that you have pre-diabetes when your fasting blood sugar is usually between 100-125.  A level of 126 or greater on two different tests results in a diagnosis of diabetes.  Diabetes is too much sugar, (hyperglycemia).

Then you take medication, which basically crams it from your blood into other places in your body. It is stored as fat around the organs.  We are taking one problem and putting the problem somewhere else. It does not solve any problem this is why you have to keep taking the medication over and over and over again.

What happens before pre-diabetes? Sometimes when you go your doctor they will test your sugars and they say you are pre-diabetic, watch your weight, go to a dietician and then we will check you in six months. Six months later it might be fine, then come back later and you are officially diabetic we are going to put you on medication.

This can be prevented because before that occurs before the pre-diabetes because it takes like 10 years for this to develop.    Before that there is high insulin (hyperinsulinemia).

They never test your fasting insulin only the fasting glucose, which is a mistake.

Dr. Berg quotes from an article, “a high fasting plasma insulin concentration (basically high blood fasting insulin) predicts type 2 diabetes independent of insulin resistance evidence for a pathogenic role in relative hyperinsulinemia. “

Link:    A high fasting plasma insulin concentration predicts type 2 diabetes independent of insulin resistance: Evidence for a pathogenic role of relative hyperinsulinemia.

https://www.researchgate.net/publication/12210555_A_high_fasting_plasma_insulin_concentration_predicts_type_2_diabetes_independent_of_insulin_resistance_Evidence_for_a_pathogenic_role_of_relative_hyperinsulinemia

That mean it means that high insulin can predict diabetes. In order to prevent diabetes you need to know what happens before diabetes.

In Google type in hyperinsulinemia and on a wiki page you will see some data.  Under causes and this is what they said there are four things that cause diabetes” neoplasm (tumor), pancreatic cancer, polycystic ovarian syndrome and trans fats.

What are they missing? They are missing a high carbohydrate diet because insulin responds to glucose. When you eat a high carbohydrate diet insulin gets triggered and it pushes the blood sugars down.  The high carbohydrate diet is what is really behind this problem. High insulin comes before hyperglycemia.

What happens when you have high sugar?  The body’s going to then start protecting the cells by creating something called insulin resistance. The high insulin is keeping the sugar in check for many years.  You are having symptoms though because there is a lot of problems with high insulin just as many as high sugar.

Hyperinsulinemia Symptoms:

• Frequent Urination
• Thirst
• Blurred Vision
• Belly Fat
• Fatigue
• Forgetfulness
• Inflammatory Conditions

Then you develop insulin resistance. Next your insulin goes down a little bit in the blood. It is going up in other parts of the tissue to compensate but in the blood it goes down and then the sugar starts going up because you do not have enough insulin to push it down.  This gets worse and worse to the point where you start having this higher level of sugar. Realize in the beginning of diabetes type 2 we not only have high sugar but we also have high insulin.

The medical profession focuses on the insulin and do not acknowledge the link between high carb diets and high insulin.

 To learn more watch Dr. Berg’s video, How Much Sugar is Too Much? https://www.youtube.com/watch?v=SX3wJIr-dbw

A high carbohydrate diet triggers high insulin, and you will have the same health problems with high insulin as with high blood sugar.

There is a tremendous amount of damage in the body well before you get diabetes. There is oxidation in the arteries damage to various tissues of your body.

What is the solution?

Most people go to Google. From Hopkins University for years people with diabetes were warned to avoid sweets. What their unnamed research understands about diabetes nutrition has changed. Total carbohydrates are what counts as long as the sweets are eaten with a meal and balanced with other foods in your meal.

This is not the correct information. All carbs will spike insulin.

The correct solution is to go on keto and intermittent fasting to lower your high blood sugar as well as your insulin.

To learn more please go to How To Start Keto Correctly – For Beginners https://2healthyhabits.wordpress.com/?s=Ketogenic+Plan+For+Beginners

This Post has been condensed from Dr. Berg’s video, How High Blood Glucose Levels Destroys These 4 Organs https://www.youtube.com/watch?v=lmN9FR9udKw

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity 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.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

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If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

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 https://2healthyhabits.wordpress.com/2022/02/25/how-stress-makes-you-fat-%ef%bf%bc/

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 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.

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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

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?”
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