Fast Fat Loss For Slow Metabolism

This tip is recommended for people who have done the keto (Ketogenic) diet for a while and are plateaued, stuck, slow and doing one meal a day.  It is for those people who are trying to lose weight and have been doing lots of past dieting and created a slow metabolism – you need to extend your fast longer and longer. If you are fasting and your body is burning fat with no hunger, why eat? Your body IS eating its own fat and when you eat you shut down this process.

This video is not meant for the new person starting keto. This video is for the person who has done keto for a while and they are plateaued.

If you are new to keto, please watch this video, How To Start Keto Correctly – For Beginners 

Continue reading “Fast Fat Loss For Slow Metabolism”

Does Intermittent Fasting Cause Muscle Loss?

Does Intermittent Fasting Cause Muscle Loss?

The quick answer: No.

Why? First, intermittent fasting triggers a hormone called growth hormone. Growth hormone is the main hormone that spares muscle protein breakdown in your body. It protects it. 

Cortisol, the stress hormone, and insulin both cause destruction of your muscles.  So stress, eating sugar, having instant resistance, being a diabetic destroys your muscles. Forty hours of fasting did not trigger any breakdown of skeletal muscle. I did not find the study he was talking about but I found this one, SIX things I have Learnt from forty-hour Fasting https://annfoweraker.com/tag/40-hour-fasting/

Continue reading “Does Intermittent Fasting Cause Muscle Loss?”

Can the Keto Diet Decrease Your Fitness Performance?

Can the Keto Diet Decrease Your Fitness Performance? No.

Dr. Berg refers to studies that demonstrate the increase in performance for athletes. I was unable to find the link to the studies he referred to.

In this video Dr. Mercola interviews Dr. D’Agostino who tells us how the Ketogenic diet increased the performance of navy deep sea divers. Here is the link, Dr. Mercola and Dr. D’Agostino on Ketogenic Diet https://www.youtube.com/watch?v=5LDc5TxOcvA

When you run your body on ketones, you get less oxidative stress, meaning that your organs and tissues don’t break down as easily.

Two of the top ultra marathon runners are on keto. One of them, Zach Bitter, took the US record for a 100-mile event, done in 11 hours and 40 minutes.

Continue reading “Can the Keto Diet Decrease Your Fitness Performance?”

How Much Protein Is Too Much Protein In The Ketogenic Diet?

It is a difficult question because you have so many variables.

Age.  If the person is 18 to 21 years old, they’re going to need more protein than someone that’s 30 years old.

Too low stomach acid.  If they don’t have enough acid in the stomach, they will not have the ability to digest the protein.

Stress.  If they’re under massive stress, they are going to eat a little bit more protein.

Continue reading “How Much Protein Is Too Much Protein In The Ketogenic Diet?”

Give Yourself Full Body Workout Without Equipment Or Machines.

Dr. Doug McGuff is The Expert in High Intensity Training and Fitness Medicine. He is a consultantat the gym, Ultimate Exercise, and is a full-time practicing emergency physician who lives in Seneca, South Carolina.

In the video link below, he shows us how we can get the same high intensity benefits we get from a Body By Science full body workout without equipment or machines.

Continue reading “Give Yourself Full Body Workout Without Equipment Or Machines.”

Switching Between High And Low Carb Diets Is Why You Cannot Loose Weight.

Stuck!

How can you get unstuck? First we have to understand metabolic flexibility vs. metabolic inflexibility.

Metabolic flexibility is your body’s capacity to adapt to different fuels. Only a very few people have metabolic flexibility and are able to easily go back and forth between high and low carb.

Metabolic inflexibility makes switching from a high carb diet to a low carb diet challenging. The switching back and forth between high carb and low carb diets causes your metabolism to slow down.

Anyone with metabolic inflexibility and will need to try a different approach. You will have to consistently keep insulin levels down, which means no cheat meals or snacks. If you cannot be consistent you actually slow your metabolism. It will take time to adapt to keto.

What causes metabolic inflexibility? 

• History of insulin elevation over time

• Yo-yo dieting

• Stress

• Pregnancy 

• Poor sleep

• Over-training

• Inflammation

Continue reading “Switching Between High And Low Carb Diets Is Why You Cannot Loose Weight.”

Growing Muscle on Keto

To grow muscle while doing intermittent fasting and keto you must exercise. Why? It is because the most important stimulus to muscle growth is the intensity of the exercise. 

Before we get into the exercise part. We need to understand the underlying principle. When you do intermittent fasting consistently (two meals a day) and you are adapted to ketosis you will have higher levels of human growth hormone. Human growth hormone doescause the growth of muscle and it also prevents the loss of muscle.

On the opposite spectrum if you are eating frequently through the day and you have insulin resistance and you have blood sugar issues or you are pre-diabetic or diabetic, you are going to have less amino acids going into that muscle. You are going to have more muscle loss. 

To stimulate muscle growth or retention, consume two meals a day. Keep your carbs closer to 50 grams per day, but not over that. Why? We do not want to go too high because we are trying to prevent insulin resistance. 

Continue reading “Growing Muscle on Keto”

Weight Loss Plateau 101 for a Slow Metabolism.

To Loose Weight:

1. Keep your carbs below 20 grams.

This is very important especially if you have a slow metabolism. When your carbs are low, fat-burning will start. Please see the quote below.

“When glucose concentration is low, insulin secretion is suppressed and fat is utilized almost exclusively for energy everywhere except in the brain.” Quote from, Guyton and Hall Textbook of Medical Physiology, 2015.

2. No snacking between meals.

Do intermittent fasting. Don’t eat when you are not hungry. If you have low blood sugars from hyperglycaemia or insulin resistance that is an indication that you needed add more fat to your last meal.

Insulin resistance is when the cell or the liver becomes low with insulin there’s a feedback loop that’s going to tell the pancreas to make more insulin so even when you’re not eating sugar your insulin is going to be high if you have insulin resistance.

3. Keep your vegetables on the high end.

If will not work with out a lot of vegetable. You will need the fiber for the gut and the nutrients or you will strain your liver. You need the vitamins and potassium to help you do keto. The fiber will benefit your gut.

4. Hidden carbs.

Alcohol will stop weight loss. Fruit, such as apples, will bump you out of ketosis, but a few berries are okay.

5. Stress.

Stress will trigger cortisol that causes all 6 fat burning hormones to shut down. Figure out what is stressing you and make changes to reduce stress. If you can’t avoid the stress, go on long walks for an hour and half to de-stress.

6.Sleep.

Adding another hour of sleep could be the difference between losing and not losing. A short nap will help.

7. Other health problems.

The goal of Healthy Keto is get healthy to loose weight, not to loose weight to get rid of the health problems.

Dr. Berg has videos on how to improve these other health problems.

Thyroid function. You may need to add selenium or iodine.

Constipation.  

Problems with your menstruation cycles will hormonally block weight loss.

Inflammation conditions such arthritis, fibre myalgia among others will block weight loss. Dr. Berg has techniques on how to get ride of inflammation.    

Intermittent Fasting will help with these health problems.

8. Supplements.

Some need to enhance their diet with more minerals, like potassium, manganese, trace minerals and B-vitamins.

9. Adding exercise.

Work up to it. Do not over train. Long recovery. The goal is to do a whole body high intensity, short duration, not very frequent with lots of rest is best to maximize the weight loss effect. Dr. Berg recommends 1 or 2 workouts per week and long walks on off days.

This blogger follows the principals of exercise recommended by Dr. Doug McGuff. He recommends a 15-minute work out and a rest for 7 to 10 days to recover.

Dr. McGuff’s Bio: Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug opened Ultimate Exercise in November, 1997, where he and his instructors continue to explore the limits of exercise through their personal training of clients.

In addition to his work at Ultimate Exercise, Dr. McGuff is a full-time practicing emergency physician who lives in Seneca, South Carolina. http://www.drmcguff.com/train/

This Blogger has posted several posts on exercise. Here are two examples of high intensity workouts.

BODY BY SCIENCE 7 (THE “BIG 5” WORKOUT) for Men https://2healthyhabits.wordpress.com/2018/06/08/body-by-science-7-the-big-5-workout/

Body By Science: Four Machines for Women.

https://2healthyhabits.wordpress.com/2018/06/01/body-by-science-four-machines-for-women/

This Post has been condensed from Dr. Berg’s Post, Weight Loss Plateau 101 for a Slow Metabolism https://www.youtube.com/watch?v=zUIZBIN_8EQ

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. 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.

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 please use this form and fill in my email address, lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

The Bigger Benefits Of Exercise Is Not Weight Loss.

The amount of influence that exercise has on your weight is only 15%.

85% of weight loss is influenced by what you eat and the frequency of your meals.

Bigger Benefits Of Exercise Are:

  1. Prevents the loss of muscle mass.

Regular exercise prevents muscle mass especially for people that are getting older. Loosing muscle mass is a normal condition called Sarcopenia. An average person will loose .5 to 1% of muscle mass per year after the age of 50.

You can slow it down by with regular exercise. It gives the person the hormectic effect. It is a mild stress to create a greater benefit. When you stress your body out it rejuvenates, repairs, recovers and it becomes stronger.

You can slow Sarcopenia by getting enough protein. It is important to consume enough protein and that it is turning into body tissue.

This Post explains the symptoms of protein deficiency and how much you need per day. Do You Have These Protein Deficiency Symptoms? https://2healthyhabits.wordpress.com/2020/08/21/do-you-have-these-protein-deficiency-symptoms/

  1. Builds antioxidant reserve network.

There are two types of antioxidants that prevent free radical damage, which cause destruction in the body. One group would be from your diet, especially from vegetables. Your body also makes antioxidants: glutathione, SOD and many more that help to prevent free radical damage. Exercise will build up this network, which helps minimize the damage in the body and it helps the repair mechanism in the DNA.

  1. Stabilizes blood sugar.

If you are new to keto, there is the Dawn phenomenon where your blood sugars are higher than they should be even though you had no carbs in your evening meal. It is because your body is used to making glucose and you are getting rid of insulin resistance and you have extra blood sugar. Exercise will burn it up and get it out of the system and stabilize blood sugar.

  1. Increases oxygen and gives you energy.
  2. Decreases stress because you increasing oxygen.

You are also increasing lymph and blood flow and circulation through out the body. It depends on your recovery. If you exercise later at night and your pulse rate does not come in time for sleep, it will stop your sleep.

  1. Enhances sleep.

Some people sleep better with low intensity long walks, others do better with high intensity interval training.

  1. Increases flexibility.

It increases because you are using your body, like the old adage says, “Use It Or Loose It.”

Blog - 1
  1. Strengthens the heart.

Cardiovascular function can be increased by exercise because you are adding stress to make the heart stronger.

  1. Enhances cognitive function and mood.

It improves because you pushing all this blood flow with oxygen and nutrients to the brain you are going improve the function of the brain.

Dr. Berg suggests you find a regular exercise and you will improve your health on all these points.

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. 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.

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 please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Key Dietary Strategies to Protect Yourself from Alzheimer’s

Highlights:

  • Diets high in carbohydrates, and diets low in healthy fats, lead to Alzheimer’s disease
  • Diets high in carbohydrates are associated with an 89 % increased risk for dementia. High-fat diets are associated with a 44 % reduced risk
  • Alzheimer’s is directly related to chronically elevated blood sugar levels
  • Diabetes doubles your risk for Alzheimer’s disease
  • You can regenerate cells in your brain’s memory center through a process called neurogenesis.
Blog May 10 brain.png

Saturated Fats Are a Critical Part of a Heart- and Brain-Healthy Diet. Saturated fat is needed to have good cholesterol in your body.

Dr. Perlmutter cites a study published in the Archives of Internal Medicine, which found that women who are given cholesterol-lowering statin medication have a 44 % increased risk for becoming a type 2 diabetic.Diabetes, in turn, doubles your risk for Alzheimer’s disease.

Alzheimer’s Is Directly Related to Elevated Blood Sugar Levels.     A study published in the New England Journal of Medicine in August 2013 demonstrates that even mild elevation of blood sugar – a level of around 105 or 110 mg/dl – was associated with an elevated risk for becoming demented.

Dr. Perlmutter believes the ideal fasting blood sugar level is around 70-85. People who are keto-adapted (eating low-carb, high-fat) are burning fat and they can get by with much lower blood sugar.

Your brain does not need sugar. The brain loves to burn fat, specifically ketones, which your body produces by metabolizing your fat.

Eat the Right Types of Fat:             Healthy fats include Avocados, Butter made from raw, grass-fed organic milk, Raw dairy, Organic pastured egg yolks, Coconuts and coconut oil, Unheated organic nut oils, Raw nuts, such as pecans and macadamia, which are low in protein and high in healthy fats, and Grass-fed meats. Avoid all trans fats or hydrogenated fats i.e. margarine, vegetable oils, and butter-like spreads.

Our ancestral diet was very high in saturated fats and virtually void of non-vegetable carbohydrates. Our bodies were not designed to eat carbs are refined and highly processed and foods that are genetically engineered grains and sugar (GMO sugar beets and corn). 

This underpins almost every health malady that we are trying to deal with today.

Exercise reduces free radical production and inflammation,both of which are drivers for chronic disease. Exercise has been shown to turn on a brain growth hormone called BDNF, (brain-derived neurotrophic factor). BDNF codes for your brain’s ability to both repair itself and grow new brain cells.

Dr. Perlmutter recommends high-intensity interval training (HIIT), which provides you with the equivalent of two hours of conventional aerobic exercise in just 20 minutes.

Learn more at 15 minutes of resistance weight training is all the exercise I need for the week to build muscle.

https://2healthyhabits.wordpress.com/2018/05/25/15-minutes-of-resistance-weight-training-is-all-the-exercise-i-need-for-the-week-to-build-muscle/

Dr. Perlmutter’s Grain Brain program includes other recommendations, not limited to:

  • Turmeric, for its anti-inflammatory potential and ability to activate BDNF for brain health.
  • An optimal vitamin D level of around 70-90 nanograms per milliliter (ng/ml) year-round.
  • Optimizing your gut health by reseeding your gut with beneficial bacteria (probiotics).
  • Avoid antibiotics and eating CAFO meats (concentrated animal feeding operations)which provide you with traces of antibiotics in each bite. These antibiotics kill beneficial bacteria.
  • Measuring your gluten sensitivity with a Cyrex [Array 3] test.Dr. Fasano discovered that gluten can also make your blood-brain barrier leaky.

A high-fat, low-carb ketogenic diet is not just for the treatment of Alzheimer’s and other forms of dementia. It’s the right diet for ALL brain-related disorders. 

Choose above-ground vegetables which, include kale, chard, collards, broccoli, and spinach. These also contain plenty of healthy fiber – you really do not need grains.

Choose grass-fed products – wild fish, pasture-raised chicken, and farm-raised or pasture-raised eggs.

This Post has been condensed from Key Dietary Strategies to Protect Yourself from Alzheimer’s https://articles.mercola.com/sites/articles/archive/2014/04/27/diet-alzheimers-disease.aspx

 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 by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

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.