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.”

How Do You Convince Your Friends And Family To Do Keto And Intermittent Fasting?

It feels hopeless, you show someone the research and amazing results of keto, and they still do not give it a chance. 

Why wont they to give it a try? Well, perhaps in their mind, they are healthy!

Do not upset them by telling them that they have a problem – this just doesn’t work.

You can only help people if they can think they have a problem. Then you can gently guide them in the right direction slowly over time.

Find out if the person has a problem that they want to solve first. Then, you can introduce Keto.

Never explain the diet. Instead, explain why it works. If they are interested, send them Dr. Berg’s videos. Let them discover Healthy Keto at their own pace. 

Reasons why people do not try Keto is:

1. They do not have a weight problem. Weight is not the only issue. Health is the primary focus of Keto.

2. They have heard some bad things about ketosis. 

3. They do not know Keto and its benefits. 

Help them to Understand Ketosis?

Continue reading “How Do You Convince Your Friends And Family To Do Keto And Intermittent Fasting?”

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

Do you have an excessive waist circumference, high triglycerides, low HDL, fatty plaques in your arteries, hypertension etc.?

Topics Addressed:

  1. Current diet recommendations & unintended consequences
  2. Insulin resistance = carbohydrate intolerance
  3. Over-consumption of carbohydrate as a driver of chronic disease
  4. Nutritional Ketosis as a potent therapy to restore metabolic health
Blog - Volek 1
  1. Current diet recommendations & unintended consequences

The 2015 guidelines it demonized saturated fat and still promoting relatively high carbohydrate diets as a result we have an obesity and diabetes epidemic.

The diet heart hypothesis is if you over consume fat in particular saturated fat it raise your cholesterol and raise your heart disease.

The unintended consequences of this obsession with fat in this country and decreasing fat resulted in turn with an over consumption of carbohydrate. It’s this excessive amount of carbohydrate that people are eating that are leading to an alternative problem of metabolic syndrome or pre-diabetes which puts a lot of people on the fast path to developing type 2 diabetes which in turn increases risk for heart disease.   The more carbs you eat the more you suppress your own body’s ability to access and utilize fat for fuel.

Following the guidelines has resulted in added sugars and a lot of processed starches and grains and cereals. That consumption is the primary cause of the obesity and diabetes epidemic, most non-commutable chronic disease and probably driving cancer too.

Dr. Volek is most interested in diabetes in part because of the statistics on diabetes and prediabetes published in JAMA in2016. It showed that one half of adults in the U.S. have pre-diabetes.

The general consensus among the healthcare industry and physicians is that diabetes is a chronic progressive disease that it can’t be reversed and that is not the case. It’s caused by over consumption of carbohydrate, it can be reversed by bringing carbohydrate down into an appropriate range, which for many diabetics means a ketogenic diet.

Metabolism: When we eat a typical meal that has carbohydrate in it, that meal may have easily a hundred grams of carbs in it. That is about ten times what we have in our blood. We only have one to two teaspoons of blood sugar and throughout our entire circulatory system. The body has ways to dispose of that glucose and if you’re processing that carb meal in a healthy way the majority of that glucose gets taken up into skeletal muscle through an insulin mediated process and it gets oxidized eventually. It may be temporarily stored as glycogen but we have a finite capacity to store glycogen.

  1. Insulin resistance = carbohydrate intolerance

What happens if your insulin resistance though?The primary characteristic many tests are based on is insulin mediated glucose uptake into cells. If you can’t get the glucose into muscle where does it go? The only other pathway that glucose can be metabolized is into fat. That happens in the liver, so if you are insulin resistant the majority of carbohydrates that you’re consuming actually takes an alternative path where a greater proportion of it gets converted to saturated fat. It gets packaged into a VLDL particle and released into the blood. What you see in type 2 diabetes or pre-diabetes, you see not just higher triglycerides in the blood but if you look at the composition of those VLDL particles they’re enriched in saturated fatty acids. A lot of that gets de-saturated to a 16:1 or palmitoleic acid. That is highly associated with risk for diabetes and other chronic problems.

  1. Over-consumption of carbohydrate as a driver of chronic disease

Most people are consuming carbohydrates above their tolerance.  The result is metabolic syndrome. The signs are: excessive waist circumference, high triglycerides, low HDL, fatty plaques in the arteries, hypertension etc.

Please see the image of the insulin resistance continuum.

Blog - Volek 3

The insulin resistance is as a form of carbohydrate intolerance. It’s a continuum where people on the far end of the spectrum, that are carb tolerant, may be able to tolerate very low-fat high-carbohydrate diets and remain insulin sensitive and there’s other people at the other end of the continuum and a whole lot of people in between. It even changes over the lifespan, as we get older and enter into middle-age and beyond tolerate carbs less effectively so we’re more carb intolerant.

If you’re burning fat you don’t rely on insulin. Burning fatty acids and ketones are independent of insulin.  It is a healthier fuel to be burning the vast majority of time.  The more carbs you eat the more you inhibit fat burning and you become dependent carbs as your primary fuel source.

There is nothing comes close to a ketogenic diet in terms of enhancing the body’s ability to burn fat and ketones.

The body has developed this system to be able to maintain perfect inner organs fuel exchange in the context of low carbohydrate availability. The term I (Volek) like to use is keto-adaptation to describe this process of switching all the cellular machinery over to being able to accommodate fatty acid as the primary fuel and ketones.

There’s a lot of health benefits associated with keto-adaptation. Obesity, chronic diseases, neurological conditions and cancer are much easier to manage with the ketogenic diet. Type-2 diabetes can be reversed with the ketogenic diet.

What is the ketogenic diet?

See the slide of how it differs from other low carb diets.

Blog - Volek 4

It is low in carbohydrate. Carbohydrates are probably the primary macronutrient that drives ketosis but protein is also anti Ketogenic. A ketogenic diet is limited in carbs and protein. Fat doesn’t really factor in that much in terms of inducing ketosis so fat can be high it can be low it can be moderate depending on if weight loss or weight maintenances is desired. The Ketogenic diet is very tasty and very satiating.

What does the ketogenic diet look like in terms of macronutrients?

Please see the image of where calories come from.

Blog - Volek 5

Carbs are 5% up to 10% of your calories if you trying to loose weight. Make sure you are getting 10-15 grams of non-starchy vegetables, and one or two ounces and nuts will give another 5-10 grams and even some fruits such as berries, avocados or tomatoes.  The limit of what induces ketosis is highly variable, diabetics need to be generally closer to 30 or 35 or 40 grams of carbs, whereas some athletes can have more. (One gram of carbs is 4 calories). It is best to measure ketones to know because there’s no magic number here that works for everyone.

Please see the image of Ketone levels.

Blog - Volek 6

The real key here is the numbers if you’re eating carbs above 50 grams of carbs for most people you’re likely not more than point to maybe point 1 millimolar in the blood. It might be a bit higher after an overnight fast.

Nutritional ketosis (very low-carb diet) ranges from1 up to 5 millimolar.

Working with your doctor, Type 1 diabetics may reduce the levels of insulin required.

When you’re in ketosis the brain can extract about two-thirds of its energy from ketones and is protected from low blood sugar.

Next week we will continue with point four Nutritional Ketosis as a potent therapy to restore metabolic health

This Post has been condensed from the original: Ketones: From Toxic to Therapeutic to Ergogenic with Jeff S. Volek, PhD, RD  https://www.youtube.com/watch?v=oRoifq_lWZA

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

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

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

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

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

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/

Saturated Fat Part Two: Gauging Your Heart Disease Risk

Blog Mar 6

You are at risk of a heart disease if you have 3 out of the following 5 indications of metabolic syndrome:

A fasting insulin level above 3

A triglyceride to HDL ratio above 2

Low HDL

A waist circumference indicating overweight or obesity

High blood pressure

Another major risk factor for heart disease that receives virtually no attention is high iron levels. In menstruating women, this is not an issue since they lose blood on a monthly basis. This is actually part of why premenopausal women have a decreased risk of heart disease.

In men, iron levels can rise to dangerously high levels. In my experience, the majority of adult males and postmenopausal women have elevated levels that put their health at risk. Checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test. If your levels are high, all you have to do is donate blood a few times a year.

The Connection Between Saturated Fats and Diabetes

Malhotra cites a 2014 Lancet study looking at the association between dietary saturated fat, plasma saturated fat and type 2 diabetes. Interestingly, while dietary saturated fats found in dairy products were strongly inversely associated with the development of type 2 diabetes (meaning it was protective), endogenously-synthesized plasma-saturated fat was strongly associated with an increased risk.

Endogenously-synthesized plasma-saturated fats are fatty acids produced by your liver in response to net carbohydrates, sugar and alcohol.These findings suggest eating full-fat dairy products may protect you against type 2 diabetes,whereas consuming too many net carbs (total carbs minus fiber) will increase your risk of type 2 diabetes –in part by raising the saturated fat levels in your bloodstream.

Healthy Fat Tips

Here are a few tips to help ensure you’re eating the right fats for your health:

  • Use organic butter made from raw grass-fed milk instead of margarines and vegetable oil spreads.
  • Use coconut oil for cooking. It is primarily a saturated fat and more resistant to heat damage than other cooking oils. It will also help improve your ability to burn fat and serve as a great source of energy to help you make the transition to burning fat for fuel.
  • Sardines and anchovies are an excellent source of beneficial omega-3 fats and are also very low in toxins that are present in most other fish.
  • To round out your healthy fat intake, be sure to eat raw fats, such as those from avocados, raw dairy products, and olive oil, and also take a high-quality source of animal-based omega-3 fat, such as krill oil.

Why Statins Are a Bad Idea for Most People

In addition to the recommendation to follow a low-fat diet, many doctors are still avid prescribers of statins, which help lower your cholesterol.

“This is a drug that was marketed over the last three decades as being a wonder drug. We’re only now realizing that the benefits of statins have been grossly exaggerated and the side effects underplayed. One of the reasons for that is that most if not all of the studies that drove the guidelines were industry-sponsored studies.

One of the things we have neglected in medicine is this issue around absolute risk and relative risk. The reality is if you look at the published data … if you have heart disease and you’ve had a heart attack, then taking a statin every day for five years, there’s a 1 in 83 chance that [statin] will save your life.

    That means in 82 of 83 cases, it’s not going to save your life.

People with low risk should know that if they haven’t had a heart attack, according to the published literature, they’re going to live one day longer from taking statins.”

Statins Are Associated With Serious Side Effects

Then there’s the issue of side effects. According to Malhotra, between 1 in 3 and 1 in 5 patients suffer unacceptable side effects (that interfere with or diminish the quality of your life). Muscle pain is the most significant side effect reported followed by fatigue (mostly in women) because statins are essentially a metabolic blocker and mitochondrial poison.

They inhibit an enzyme called HMG-CoA reductase. This is how they lower cholesterol. But that same enzyme is also responsible for a number of other things like making coenzyme Q10, which is why muscle pain and fatigue are so common. This is in fact a sign that your CoQ10 is being depleted, and you don’t have enough cellular energy.

Statins also block the formation of ketones, which are an essential part of mitochondrial nutrition and overall health. If you can’t make ketones, you impair the metabolism in your entire body, including your heart, thereby raising your risk for heart problems and a variety of other diseases. It’s also recently been established that within a few years of taking statins, the drug causes type 2 diabetes in one out of 100 patients.

That too can be a significant tradeoff that needs to be taken into account, as diabetes is a risk factor for heart disease and other chronic diseases. Dr. Michel De Lorgeril, a well-respected French cardiologist at Grenoble University recently reopened the debate about statins after publishing a review in which he questions whether statins actually have any benefit at all.

“He pointed out several discrepancies in the original trials … statistical manipulation, conflict of interest … ” Malhotra says. ”He’s actually suggested that maybe nobody benefits from statins; even people on statins for prevention.

He says that unless we get access to the raw data, independent analysis, the actual claims about the benefits of statins are not evidence-based.”

In case you missed it, please read

Saturated Fat Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight

Is saturated fat dangerous to your health?

Hospitals and Medical Personnel Are Far From Paragons of Health

For Past 60 Years, the Wrong Fats Have Been Vilified

What Are the Real Risk Factors for Heart Disease?

Here is the link https://2healthyhabits.wordpress.com/2020/02/28/saturated-fats-part-one-great-britains-most-outspoken-cardiologist-sets-the-record-straight/

Part One and Two have been condensed from Dr. Mercola’s post: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@sympatico.ca

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.

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.

Saturated Fats Part One: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight.

Blog - S. Fat Picture.png
  • Saturated fat and cholesterol have little to do with the development of heart disease. Data shows two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.
  • Fats that contribute to heart disease are primarily trans fats and highly refined and/or heated polyunsaturated vegetable oils (PUFAs), which are high in damaged omega-6.
  • For optimal health, seek to get 75 to 85 percent of your total calories as healthy fat, primarily monosaturated and saturated. Limit PUFAs to 10 percent and omega-6 fats to 5 percent.

Is saturated fat dangerous to your health?  Dr. Aseem Malhotra an interventional cardiologist consultant in London, U.K. seriously challenges the conventional view on saturated fats, and reviews how recent studies have failed to find any significant association between saturated fat and cardiovascular risk.

Malhotra reports that two-thirds of people admitted to hospitals with acute myocardial infarction have completely normal cholesterol levels.

“As an interventional cardiologist, we can do life-saving procedures with people who have heart attacks through heart surgery. What we can do in medicine is really quite limited at the treatment end and actually the whole ‘prevention is better than cure’ phrase is very true.”

Hospitals and Medical Personnel Are Far From Paragons of Health

Malhotra’s epiphany that something was wrong with the system came rather early. While working as a resident in cardiology, he performed an emergency stenting procedure on a man in his 50s who’d recently suffered a heart attack.

“Just when I was telling about healthy diet, how important that was, he was actually served burger and fries by the hospital. He said to me, ‘Doctor, how do you expect me to change my lifestyle when you’re serving me the same crap that brought me in here in the first place?’”

Looking around, he realized that a lot of healthcare professionals are overweight or obese, and hospitals serve sick patients junk food.

“The hospital environment should be one that promotes good health, not exacerbates bad health,” he says.

Diet and lifestyle changes are particularly important in light of the fact that medical errors and properly prescribed medications are the third most common cause of death after heart disease and cancer. Overmedication is a particularly serious problem among the elderly, who tend to suffer more side effects.

“Part of that is because there are very powerful vested interests that push drugs,” Malhotra says. “They even coax academic institutions and guideline bodies. People aren’t getting all the information to make decisions, whether or not they should take medications…

For Past 60 Years, the Wrong Fats Have Been Vilified

For the past 60 years, the conventional wisdom has dictated that saturated fat is dangerous and should be avoided. This flawed notion was originally promoted by Dr. Ancel Keys, whose Seven Countries Study laid the groundwork for the myth that saturated fat caused heart disease.

It’s true that heart disease rates began spiking in the beginning of the 20th century, and for the last 50 years, heart disease has been progressively increasing. It really wasn’t an issue prior to the 20th century. Saturated fat wasn’t the problem. It was all the other harmful fats people were eating.

In the 20th century, the average person probably had less than 1 pound a year of refined, processed omega-6 vegetable oils. By the 1950s, probably about 50 pounds a year, and by year 2000, it increased at about 75 pounds a year. It seems “fat” in itself isn’t the issue; it’s the type of fat that’s crucial.

This massive amount of highly refined polyunsaturated fat is far in excess of what we were designed to eat for optimal health.

In the United States, between 1961 and 2011, 90 percent of the calorie intake has been carbohydrates and refined industrial vegetable oils.

The heart disease epidemic peaked between 1960 and 1970. When we look at our data, it’s quite clear that the so-called fats responsible for that are trans fats and very likely polyunsaturated vegetable oils high in omega-6 fatty acids. We know now that they oxidize LDL and are pro-inflammatory.

What Are the Real Risk Factors for Heart Disease?

By failing to differentiate between trans fats and saturated fats, massive confusion has arisen. There’s also confusion about the relationship between saturated fat and cholesterol. Adding to the complexity, there are also different types of saturated fats, which may have different biological effects.

Many saturated fats will raise LDL, the so-called “bad” cholesterol. But LDLs come in various sizes. Large type A particles arelessatherogenic (form fatty plaques in the arteries) and are influenced by saturated fat. Saturated fat also increases HDL, the “good” cholesterol.

“What’s interesting is the saturated fat, even though it may raise LDL, your lipid profile may actually improve [when you eat more saturated fat], especially when you cut the carbs. On top of that, LDL has been grossly exaggerated as a risk factor for heart disease, with the exception of people who have a genetic abnormality (familial hypercholesterolemia),” Malhotra says.

So what is the major issue when you look at heart disease and heart attacks? Insulin resistance. The reason it’s being neglected is partly this flawed science on cholesterol. But, also because there’s never been any effective drugs that target insulin resistance.

Therefore, because [there isn’t a] big market around something to sell, there aren’t many people that know about it. As you and I know, if you target insulin resistance through the right kind of diet and lifestyle changes, stress reduction, right kind of exercise, that’s going to have the biggest impacts on your health.”

Check back next week for –

Saturated Fat Part Two: Gauging Your Heart Disease Risk:

  • Gauging Your Heart Disease Risk
  • The Connection Between Saturated Fats and Diabetes
  • Healthy Fat Tips
  • Why Statins Are a Bad Idea for Most People
  • Statins Are Associated With Serious Side Effects

Today’s Post has been condensed from: Great Britain’s Most Outspoken Cardiologist Sets the Record Straight on Saturated Fats

https://articles.mercola.com/sites/articles/archive/2016/06/05/saturated-fat-heart-disease-risk.aspx

Please see the original for the Footnotes and Citations for the scientific studies.

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.

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

Worst Artificial Sweeteners, Plus Healthy Alternatives.

If you haven’t stopped using artificial sweeteners, please do so immediately!

Blog Feb 21. Health - Aspartame is toxic. Blog Feb on Sweetener

The side effects simply aren’t worth it. They cause symptoms that range from headaches and migraines to weight gain and even more serious conditions like cardiovascular disease.

Artificial sweeteners retrain the taste buds to need more and more, sweeter and sweeter foods. This leads to even greater incidences of obesity, type 2 diabetes, kidney damage and so much more.

Holly Strawbridge, former editor of Harvard Health, points out that while FDA studies have “ruled out cancer risk” for non-nutritive sweeteners, all of the studies conducted were based on significantly smaller doses than the 24 to 50 ounces a day of diet soda commonly consumed.  These portions have not been evaluated for their safety.

In addition, another study on the effects of artificial sweeteners on atherosclerosis found that daily consumption of drinks with artificial sweeteners creates a 35 percent greater risk of metabolic syndrome (conditions that occur together: increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels), and a 67 percent increased risk for type 2 diabetes. Atherosclerosis is when plaque builds up inside the arteries leading to strokes, heart attacks and even death.

There is additional evidence that links artificial sweeteners to the development of glucose intolerance and other metabolic conditions that result in higher than normal blood glucose levels.

A 2018 study published in Inflammatory Bowel Diseases also revealed that the artificial sugar, sucralose (otherwise known as Splenda) and maltodextrin, intensifies gut inflammation in mice that carry Crohn’s-like diseases. Specifically, the artificial sweetener increases the number of Proteobacteria – a microbe bacteria associated with E. coli, Salmonella and Legionellales – in the mice who carried a Chrohn’s-like disease.

Additionally, the ingestion of artificial sugar intensified myeloperoxidase (an enzyme in white blood cells) activity in individuals that have a form of inflammatory bowel disease. This study indicates that it may be practical to track Proteobacteria and myeloperoxidase in patients to adjust their diet and monitor the disease and gut health.

Common Artificial Sweeteners:

Aspartame, Acesulfame potassium, Alitame, Cyclamate, Dulcin, Equal, Glucin, Kaltame, Mogrosides, Neotame, NutraSweet, Nutrinova, Phenlalanine, Saccharin, Splenda, Sorbitol, Sucralose, Twinsweet, Sweet ‘N Low, Xylitol.

Partial List Of Where Dangerous Artificial Sweeteners Hide:

Toothpaste and mouthwash

Children’s chewable vitamins

Cough syrup and liquid medicines

Chewing gum

No-calorie waters and drinks

Alcoholic beverages

Salad dressings

Frozen yogurt and other frozen deserts

Candies

Baked goods

Yogurt

Breakfast cereals

Processed snack foods

“Lite” or diet fruit juices and beverages

Prepared meats

Nicotine gum

Please avoid these artificial sweeteners:

  1. Aspartame – also marketed as NutraSweet, Equal, Sugar Twin and AminoSweet, Calcium cyclamate, Cyclamates, Saccharin, Sodium cyclamate, Sweetening agent.

It is currently used in more than 6,000 consumer food and beverage products, including Diet Coke and Diet Pepsi, sugar-free gum, candy, condiments and vitamins, and over 500 prescription drugs and over-the-counter medications.

According to a recent study published in the American Journal of Industrial Medicine aspartame has carcinogenic effects.

A recent study points to alarming news for women who consume artificial sweeteners during pregnancy or while breastfeeding. It appears that aspartame can predispose babies to metabolic syndrome disorders, and obesity, later in life.

Common side effects of aspartame include headaches, migraines, mood disorders, dizziness and episodes of mania. Comprising phenylalanine, aspartic acid and methanol, these substances can stay in the liver, kidneys and brain for quite some time.

Dozens of studies have linked aspartame to serious health problems, including cancer, cardiovascular disease, Alzheimer’s disease, seizures, stroke and dementia, as well as negative effects such as intestinal dysbiosis, mood disorders, headaches and migraines.

  1. Sucralose (Splenda)

Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. But it’s a chlorinated sucrose derivative. Chlorine is one of the most toxic chemicals.

At 600 times sweeter than sugar, it can contribute to an addiction for overly sweet foods and drinks. A medical study that found it could be linked to leukemia in mice.

A study published in the Journal of Toxicology and Environmental Health found that cooking with sucralose at high temperatures can generate dangerous chloropropanols – a toxic class of compounds. Human and rodent studies demonstrate that it can be metabolized and have a toxic effect on the body.

  1. Acesulfame K (ACE, ACE K, Sunette, Sweet One, Sweet ‘N Safe)

Composed of a potassium salt that contains methylene chloride, Acesulfame K is routinely found in sugar-free chewing gum, alcoholic beverages, candies and even sweetened yogurts. It’s often used in combination with aspartame and other noncaloric sweeteners. It found in highly processed foods and baked goods.

Long-term exposure to methylene chloride has been shown to cause nausea, mood problems, possibly some types of cancer, impaired liver and kidney function, problems with eyesight, and perhaps even autism.

  1. Saccharin (Sweet ‘N Low)

Many studies link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer.

  1. Xylitol (Erythritol, Maltitol, Mannitol, Sorbitol and other sugar alcohols that end in –itol)

Sugar alcohols aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to it. In addition, it has gastrointestinal side effects that include bloating, gas, cramping and diarrhea. Its laxative effect is so pronounced that it’s actually part of the chemical makeup for many over-the-counter laxatives.

WebMD states: “Not enough is known about the use of xylitol during pregnancy and breast feeding. Stay on the safe side and avoid use.”

Special note to dog owners:

Sugar alcohol-based artificial sweeteners are a life-threatening toxin to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around.

Healthy Alternatives to Artificial Sweeteners:

Maple syrup, coconut sugar, stevia (safe as a fresh herb), fruit purees and raw honey are great, healthy substitutions.  Start working to retrain your palette to enjoy the natural sweetness of foods.

Try adding other flavors like tangy, tart, warm and savory to please your palette. For example, vanilla, cocoa, licorice, nutmeg and cinnamon enhance the flavor of foods, so you need less sweetness.

When you crave a sweet drink, try homemade infused waters. Start sweetening your iced tea with honey, coconut sugar or even maple syrup for a twist.

America’s obesity epidemic continues to grow, and it coincides with an increase in the widespread use of non-nutritive artificial sweeteners including aspartame, sucralose, saccharin and sugar alcohols.

Research shows that artificial sweeteners don’t satiate you the way real foods do. Instead, you end up feeling less satisfied and more prone to eating and drinking more, resulting in weight gain, in addition to potentially suffering dangerous side effects associated with artificial sweeteners.

Everyone should avoid artificial sweeteners, but it’s particularly important for children and women who are pregnant or breastfeeding. The risk is simply too great.

Today’s Post has been condensed from: The 5 Worst Artificial Sweeteners, Plus Healthy Alternatives By Dr. Josh Axe, DC, DMN, CNS https://draxe.com/nutrition/artificial-sweeteners/

Please see the original for the Footnotes and Citations for the scientific studies.

There are plenty of natural, healthy sweeteners available that provide essential nutrients and taste great. To learn more visit:

11 Best Sugar Substitutes (the Healthiest Natural Sweeteners)

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

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.

Sugar Is Toxic, Addictive And Deadly. What Is The Alternative?

It is Valentine’s Day. What a day for a post on sugar. Let us see what we can learn about sugar.

Bog - Sugar

Dr. Robert Lustig, a professor of Clinical Pediatrics in the Division of Endocrinology in the University of California and a pioneer in decoding sugar metabolism, says that your body can safely metabolize at least six teaspoons (28.6 grams) of added sugar from natural and manufactured sources per day. It seems like a lot, but did you know that a 3” apple has 18.9 grams of sugar.

The average American consumes about 32 teaspoons of sugar per day. Sugar is in most processed foods and drinks. It is in your coffee or tea. It is in pastries, cakes and cookies, sprinkled it over your breakfast cereal or your oatmeal. It’s hidden in sodas, fruit juices, candies, ice cream and in almost all processed foods, including breads, meats, and condiments like Worcestershire sauce and ketchup.

The best way to ensure you’re not consuming excess added sugars is to get in the habit of always scanning the ingredient list. Ingredients are listed by quantity from high to low: the closer to the front of the list a form of sugar is, the more the product contains.

Just because you don’t see “sugar” on the ingredient list when scanning a nutrition label does not guarantee the item is sugar or sweetener-free. Sugar goes by a slew of different names, hiding how much sugar is in the product.

On the Nutrition label the carbohydrate count per serving size is given as total grams, and then broken down into carbs from fiber and sugar.  Sugar should be zero as often as possible (1–2g at most).

The Most Common Names for Sugar:

‍Basic Simple Sugars (monosaccharides and disaccharides):

Dextrose

Fructose

Galactose

Glucose

Lactose

Maltose

Sucrose

Solid or Granulated Sugars:

Beet sugar

Brown sugar

Cane juice crystals

Cane sugar

Castor sugar

Coconut sugar

Confectioner’s sugar (aka, powdered sugar)

Corn syrup solids

Crystalline fructose

Date sugar

Demerara sugar

Dextrin

Diastatic malt

Ethyl maltol

Florida crystals

Golden sugar

Glucose syrup solids

Grape sugar

Icing sugar

Maltodextrin

Muscovado sugar

Panela sugar

Raw sugar

Sugar (granulated or table)

Sucanat

Turbinado sugar

Yellow sugar

Liquid or Syrup Sugars:

Agave Nectar/Syrup

Barley malt

Blackstrap molasses

Brown rice syrup

Buttered sugar/buttercream

Caramel

Carob syrup

Corn syrup

Evaporated cane juice

Fruit juice

Fruit juice concentrate

Golden syrup

High-Fructose Corn Syrup (HFCS)

Honey

Invert sugar

Malt syrup

Maple syrup

Molasses

Rice syrup

Refiner’s syrup

Sorghum syrup

Treacle

Source: https://www.virtahealth.com/blog/names-for-sugar?fbclid=IwAR0K1ln9GZ9Ndy3Eol5HIswDcvuw7ArrOodQ-WZOiQDau6gZNgCal3RyAqM

Here are some of the effects that excessive sugar intake has on your health:

  • Sugar is a primary dietary factor that drives obesity and chronic disease development.
  • Sugar causes weight gain, abdominal obesity, decreased HDL and increased LDL cholesterol levels, elevated blood sugar, elevated triglycerides, high blood pressure, Hypertension, Lipid problems, Heart disease, and Polycystic ovarian syndrome.
  • One of the most severe effects of eating too much sugar is its potential to damage your liver, leading to a condition known as non-alcoholic fatty liver disease (NAFLD). Your liver metabolizes alcohol the same way as sugar – as both serve as substrates for converting dietary carbohydrate into fat. This promotes insulin resistance, fatty liver and dyslipidemia (abnormal fat levels in your blood).
  • Fructose or high-fructose corn syrup (HFCS). It is found in most processed foods and drinks. HFCS is metabolized directly into fat.
  • Fructose causes superoxide free radicals to form, resulting in inflammation.
  • Fructose can directly and indirectly stimulate the brain’s “hedonic pathway” – creating habituation and dependence, the same way that alcohol does.
  • Sugar “feeds” the cancer cells, promoting cell division and speeding their growth, allowing the cancer to spread faster.
  • The metabolic theory of cancer holds sugar damages mitochondrial function and energy production, triggering cell mutations that are then fed by on going sugar consumption.

How to Manage or Limit Your Sugar Consumption

  • Your healthiest choice is to avoid or eliminate refined sugar from your diet by eating whole, organic foods, and carefully reading labels of any packaged foods you buy.
  • Avoid processed foods and beverages like soda. According to SugarScience.org, 74 % of processed foods contain added sugar stealthily hidden under different names. (See the list of names above.)
  • Severely limit your consumption of refined carbohydrates (waffles, cereals, bagels, bread, etc.) and grains, as they actually break down to sugar in your body, resulting in insulin resistance.
  • Keep your total fructose consumption below 25 grams per day, including that from whole fruit. Fruits are rich in nutrients and antioxidants, but they also naturally contain fructose.
  • Avoid artificial sweeteners like aspartame and sucralose.
  • Increase your consumption of healthy fats, such as omega-3, saturated and monounsaturated fats such as organic butter from raw milk, (unheated) virgin olive oil, coconut oil, raw nuts like pecans and macadamia, free-range eggs, avocado and wild Alaskan salmon.
  • Drink pure, clean water. The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).
  • Add fermented foods to your meals, they provide detoxification support, which helps lessen the fructose burden on your liver. Some of the best choices include kimchi, natto, organic yogurt and kefir made from grass fed milk, and fermented vegetables.

This Post has been condensed from:

  1. https://articles.mercola.com/sites/articles/archive/2017/11/01/too-much-sugar-negative-effects.aspx
  2. https://2healthyhabits.wordpress.com/2019/01/25/what-happens-to-your-body-when-you-eat-too-much-sugar/
  3. https://blog.virtahealth.com/names-for-sugar/

Please see the original for the Footnotes and Citations for the scientific studies.

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

Email: lpolstra@bell.net

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

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.

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

World Renowned Heart Surgeon Speaks Out On What Really Causes Heart Disease.

Blog Oct. picture

Dr. Dwight Lundell is the past Chief of Staff and Chief of Surgery at Banner Heart Hospital, Mesa , AZ. His private practice, Cardiac Care Center was in Mesa, AZ. Recently Dr. Lundell left surgery to focus on the nutritional treatment of heart disease. He is the founder of Healthy Humans Foundation that promotes human health with a focus on helping large corporations promote wellness. He is also the author of The Cure for Heart Disease and The Great Cholesterol Lie.

Dr. Lundell says, as a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact. I trained for many years with other prominent physicians labeled “opinion makers.” Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol. The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease.

Deviations from these recommendations were considered heresy and could quite possibly result in malpractice.

What follows are the highlights from the video:

World Renowned Heart Surgeon Speaks Out On What Really Causes Heart Disease.

Dr. Lundell observed while doing heart operations that the cornonary artery had a lot of redness and swelling around the plaque area. These are two of the cardinal signs of inflammation.

He began wondering if inflammation was part of the problem. Russell Ross and others published and articles about vascular biology, that proved inflammation was the mechanism behind plaque build up in the arteries.

The cause is not cholesterol. 70% of heart attack patients have normal cholesterol.

Scientific studies after 2006 had more stringent guides and showed that statins do not reduce the risk of heart attack.

Here is a video of one person’s experience with statins World Renowned Heart Surgeon Speaks Out On What Really Causes Heart Disease

Dr. Lundell says that cholesterol is not a marker for heart disease. It is a marker for eating too many carbohydrates because carbohydrate gets turned into triglycerides, which raises your LDL cholesterol. To lower your cholesterol, eat a lot of saturated fats and lower your carbohydrate intake.

Cholesterol is not important. What is important is sugar, that’s carbohydrate.

The 1977 US food guide recommended 60 to 70% of the food intake should be carbohydrates and eliminated saturated fats.

Saturated fat raises LDL cholesterol. If LDL cholesterol is not the cause of heart disease, eliminating saturated that makes no sense.

What is the real cause of heart disease? It is inflammation. Inflammation follows injury. What is causing the injury? It is sugar.

Dr. Michael Brownlee published an article detailing the mechanisms by which sugar damages. The cells in the eyes and the kidneys are different from the rest of the body. They cannot stop sugar or glucose going into their cells so they were damaged more quickly than other cells. Dr. Brownlee wanted to know how these cells were so injured as to cause blindness and kidney disease. He found that injury causes inflammation, and inflammation is the mechanism for heart disease as well as other diseases. But what’s causing the injury?

Sugar is causing it. Sugar molecules combined with protein or fat in a process called glycation. A1c is glycated hemoglobin. The main pathway to inflammation is when the sugar (glucose) gets presented to the mitochondria inside endothelial cell and since it can’t stop sugar coming in it gets damaged. (Endothelial cells normally line blood vessels to maintain vascular integrity and permeability).

When sugar is introduced to the mitochondria it overloads it and produces a whole bunch of extra free radicals, which then caused damages to the cell, which then trigger the inflammation. Plaque as produced as a bandage over the inflammation.

The standard American diet injures the cells every day. It is the main cause of heart disease. Not cholesterol, not salt. It’s sugar.

Other cells can stop glucose sugar from coming in that is the essence of insulin resistance causing diabetes.

If you want to be healthy and control blood sugar, stop eating a standard American diet. Get yourself on a reduced low carbohydrate diet with extra healthy saturated fat and a moderate amount of protein.

Low carbohydrate nutrition is the key to health.

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

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.

Cholesterol: The Standard Measure Of Blood LDL Cholesterol Is Inaccurate

For the last 5 decades, most medical and nutrition scientists have focused on low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) as a primary cause of coronary heart disease. While cholesterol lowering therapy has become the standard of care for some individuals with well-defined heart disease risk, this focus on cholesterol in general – and LDL cholesterol in particular – remains very controversial.

Unfortunately the standard measure of blood LDL cholesterol is inaccurate, and when the various components of the blood LDL are measured they represent only a fraction of the lipid (fatty acids) and other biomarkers of heart disease risk.

A turning point in understanding the limitations of LDL and heart disease came with the publication of the Lyon Diet Heart Study. This randomized trial pitted a standard low fat diet against a Mediterranean diet for people with a prior heart attack. There was no difference in LDL cholesterol changes between the Mediterranean and low fat diet groups. The standard calculated LDL value did not seem to matter that much indicating that some very important drivers of coronary disease risk were going unmeasured.

In the recently published 1-year results from the IUH/Virta diabetes reversal study, they reported a small but significant rise in the average blood LDL cholesterol level in patients on a well-formulated ketogenic diet (WFKD). At the same time, however, they noted major reductions in a number of coronary disease risk factors including weight, blood pressure, and HbA1c.

The pattern of how these other risk factors change is independent of the changes in LDL.

In Figure 1, (please see the original post) the number of patients whose LDL went up was somewhat greater than the number whose LDL went down.

In the Figure 2, the 14 other risk factors with improved risk far outweigh those indicating a negative response. The heart disease risk factors indicate that a WFKD is much healthier than one might conclude by focusing on the single LDL risk factor.

Novel results from the IUH Diabetes Reversal Study:

Figure 2

Blog - July 26 actual numbers for each of the risk factors -3.png

Here is a table (figure 2) with the actual numbers for each of the risk factors shown in figure 1, plus HbA1c and weight. For each factor, there is a change between baseline and 1-year as a percent, the P-value indicating the chance this change might occur at random (i.e., the smaller the better), and then arrows up or down indicating how this change might influence overall heart disease and mortality risk.

These results are interesting for two reasons. First, none of the short term studies of ketogenic diets given to patients with type 2 diabetes lasting a few week to a few months have sustained these benefits without weight regain and/or rising HbA1c values after 1 year.

Second, no prior prospective outpatient low carbohydrate diet study has documented anything near this degree (0.6 mM at 10 weeks and 0.3 to 0.4 mM at one year) of sustained nutritional ketosis in such a large group past the first few months of treatment.

Note that only the arrow for calculated LDL cholesterol points up, whereas all of the other 16 point down. Also note that of these 16, only two have associated P-values that are non-significant or borderline. All of the others indicate a chance of random error of less than 1-in-ten-thousand. This means in turn is that these observations of reduced risk are statistically very strong.

This sustained nutritional ketosis may be a pivotal factor in risk reductions. The resultant beta-hydroxybutyrate (BOHB) is now understood to be a potent epigenetic signal controlling the body’s defenses against oxidative stress, inflammation, and insulin resistance.

What Blood Lipids Actually Do:

We have known for a long time that blood levels of both cholesterol and saturated fat tend to be independent of how much of these nutrients we eat.

But a completely different set of factors come into play when we eat less energy than we burn, which forces the body to dip into its energy stores and thus mobilize body fat. Similarly, when we restrict dietary carbohydrates, either body fat or dietary fat has to become the body’s principle source of energy. This is most profound in the keto-adapted state, where circulating lipids and blood ketones (made from fat in the liver) together provide 75-85% of the body’s energy. Lipoproteins play a critical role in the transport of lipid in the bloodstream, so changes in delivery needs in turn will impact lipoprotein lab results.

In response to the state of nutritional ketosis, humans can more than double their rates of fat oxidation (i.e., use for fuel) at rest and during exercise. So when you combine a doubling of fat intake with a doubling of fat use, clearly a lot more fat has to pass through the bloodstream.

We have spent a few decades studying how the body adapts to a WFKD, and have come to recognize a pretty consistent pattern for the changes in most blood lipids, but a quite inconsistent pattern for the calculated LDL cholesterol level in particular. The consistent changes are:

  • A dramatic reduction in serum triglycerides
  • A rise in HDL cholesterol and
  • The same or lower levels of saturated fats in serum triglycerides

The one inconsistent variable in this otherwise predictable pattern of change is the calculated serum LDL cholesterol level. For some people, following a ketogenic diet makes their LDL cholesterol go down and for some it does not change. But for a fair number of people the calculated LDL cholesterol value rises, in some cases quite a lot. Thus the key question is: How important is the calculated LDL cholesterol relative to the other risk factors that have been recently characterized?

Why LDL Cholesterol is Not a Single Number:

There are two important limitations of the commonly reported serum LDL cholesterol level.

First, the usual test procedure does not actually measure LDL – it reports a calculated value based upon measurements of serum total and HDL cholesterol and triglycerides, along with a number of assumptions. And in particular, when the triglyceride value undergoes a big change, it can skew the calculated LDL value considerably.

Second, the circulating lipoprotein particles classed as LDL are actually quite diverse in size, and it is now recognized that the smaller, more dense particles (which carry proportionately less triglyceride) are the sub-fraction that is associated with vascular damage and heart disease.

In Figure 2, only the calculated LDL cholesterol value went in the ‘wrong direction.’ But in this case, it appears that this was due to a shift to a greater proportion of the larger particles because the total particle number did not change, the average particle size increased, while the small dense particle number was significantly decreased.

Inflammation as an Independent Risk Factor for Coronary Vascular Disease:

Three decades ago, a number of mainstream investigators noted that the total white blood cell count and then c-reactive protein levels appear to predict coronary disease and mortality independent of cholesterol.

The key question as to whether this was a mere association or causal. This question was resolved with the recent CANTOS Trial, which reduced coronary risk by 15% without any effect on LDL cholesterol levels.

Unfortunately a side effect of the antibody used in this study (an increase in fatal infections) cancelled out the coronary disease risk reduction, so the CANTOS Trial answered an important question but did not offer a therapeutic solution. However this does offer an interesting insight into the mystery of why the Lyon Diet Heart Study reduced coronary disease risk AND mortality. In that study, blood anti-oxidant levels increased and granulocytes (aka white blood cells) decreased, suggesting that a dietary anti-inflammatory intervention can have potent benefits absent the dangerous side-effects of anti-inflammatory drugs.

Blood Saturated Fats and CVD Risk:

The key fact to keep in mind is that while a primary source of saturated fat in the blood is de novo lipogenesis (i.e., the production of fat from excess dietary carbohydrate), there is little if any relationship between dietary saturated fat intake and blood saturated fat content. And most importantly, because the keto-adapted state doubles the body’s ability to burn saturated fat for fuel while at the same time shutting down de novo lipogenesis, blood levels of saturated fats are reduced independent of dietary saturated fat intake.

There is a review of this topic in the blog, The Sad Saga of Saturated Fat. https://wordpress.com/post/2healthyhabits.wordpress.com/698

Getting Beyond Single Biomarkers of Cardiovascular Risk:

There is a wide range of processes that contribute to atherosclerosis and coronary artery disease risk. American College of Cardiology offers a 10-year heart disease risk predictor that includes the following inputs: age, sex, race, total cholesterol, HDL cholesterol, LDL cholesterol, systolic blood pressure, diastolic blood pressure, diabetes, smoking and medication use (statin, hypertension, aspirin).

Based upon this equation, the 10-year atherosclerotic cardiovascular disease (ASCVD) risk score in the recent Virta study decreased -11.9% (P = 5×10-5). This is a large beneficial effect experienced by the participants in the Virta study despite the observed changes in calculated LDL values.

Continuous doctor’s care treatment including nutritional ketosis in patients with type 2 diabetes improved most biomarkers of CVD risk after the Virta one-year study. The increase in LDL-cholesterol appeared limited to the large LDL sub-fraction; whereas LDL particle size increased, total LDL-P and ApoB were unchanged, and inflammation and blood pressure decreased.

There so many different factors are associated with coronary risk we need to avoid focusing on just LDL.

This Post has been condensed from the Virta blog: Blood Lipid Changes With A Well-Formulated Ketogenic Diet In Context by Rich Wood, PhD, Amy McKenzie, PhD, Jeff Volek, PhD, RD, Stephen Phinney, MD, PhD on May 2, 2018. Please see the original for the Footnotes and Citations for the scientific studies. Here is the link https://blog.virtahealth.com/blood-lipid-changes-with-ketogenic-diet/

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

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.

Lose Weight with Reduced Hunger and Cravings

If you feel like whenever you count and/or restrict calories your appetite begins a progressive climb the longer you count or restrict your calorie intake, you may be right.

Our bodies have an innate survival mode that kicks in to maintain energy balance when our stored energy reserves (i.e., body fat) are threatened. Obesity and metabolic diseases, like type 2 diabetes (T2D), can upset these natural signals the body uses to regulate appetite and energy balance, making weight loss even more difficult.

In this Post, we will explore the scientific basis behind appetite, the various factors that regulate how we experience hunger and the subsequent effect those signals have to counteract weight loss. We also look at the ways in which a well-formulated ketogenic diet (WFKD) affects appetite and the mechanisms through which this manner of eating can help you lose weight and maintain the weight loss while simultaneously improving your health.

Blog Jul. 19 picture

For more information the Ketogenic diet, please see my Blog Post, How Do I Do the Ketogenic Diet? https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-ketogenic-diet/

Most individuals who are instructed to eat healthy fats till satisfied on a WFKD can lose substantial amounts of weight by a combination of reduced hunger and cravings and/or better access to body fat stores for fuel.

Weight Loss on a Ketogenic Diet

In Virta’s recently published results they reported an average 12-month weight loss of greater than 12% in patients with T2D, and weight loss continued out to 8 months and was then sustained out to 12 months without weight regain.

Additionally, at week 10, the patients reported less hunger than at the beginning. This was because from day 1 through day 365 these patients were instructed to eat a WFKD to satiety. As a result our patients maintained average blood ketones of 0.6 mM after 10 weeks and 0.4 mM after 12 months. What this means is that these lasting weight loss results were achieved with long-term adherence to a WFKD and without purposeful calorie restriction or the need to resist persistent hunger.

Severely restricting calories or significantly increasing the volume exercise predictably brings on appetite, hunger, and cravings. Therefore, the longer an individual maintains the caloric restriction and the greater the amount of weight loss, the stronger the appetite signals.

Hormones and Hunger

When blood insulin levels are high, glucose (carbs) gets stored as glycogen and fats get stored in adipose tissue, the resulting reduction in glucose and free fatty acids, then stimulates appetite. This leads to the common experience of being hungry 2-3 hours after a high carbohydrate, low fat meal. Other hormones are leptin and ghrelin. Both have specific receptors in the brain that transmit their message – for leptin it is “eat less” and for ghrelin it is “eat more”.

The brain’s response to leptin is inhibited by inflammation, resulting in leptin resistance. Inflammation is dramatically reduced by sustained nutritional ketosis, it appears that the reduction in leptin resistance due to reduced inflammation more than compensates for the lower leptin levels.

On a WFKD the brain perceives a greater satiety response to less leptin.

 Simply put, nutritional ketosis reduces elevated insulin levels and inflammation, which allows the normal signals from excess body fat stores to tell the brain “Eat less!” Therefore, when heavy people eat a WFKD to satiety, they tend to lose quite a bit of weight until the balance of these signals naturally guides them to a stable lower weight.

For many this is probably more than enough science. For the rest of you, what follows are the details and additional references that back up this very complex but important story.

The Science of Appetite: What We Can Learn From Very Low Calorie Diets

A Very Low Calorie Diet (800 per day) is not sustainable for the long-term and individuals often return to a carbohydrate-rich diet that resembles the one that contributed to their metabolic dysfunction. There is often a significant increase in hunger signals. For most individuals there is a good chance they will regain the weight they lost and possibly more.

Individuals with metabolic diseases, such as pre-diabetes and T2D, frequently have not fully resolved their underlying insulin resistance and the glycemic (glucose/sugar blood levels) improvements can also rebound to pre-WFKD levels. These patients would have fared better had they been transitioned from the Very Low Calorie Diet (VLCD) onto a sustainable ketogenic diet that allowed them to sustain nutritional ketosis for metabolic health as seen in the Virta diabetes reversal study which showed progressive weight loss out to 8 months and then weight stability to month 12.

Mechanisms of Appetite Regulation and Leptin Resistance

The reduction in perceived hunger may be due to combination of an effect of ketosis on the activity of appetite-regulating hormones, or ketones acting on the brain directly, or a relationship with the gut microbiota. Studies looking at patients prescribed a VLCD maintained beta-hydroxybutyrate levels of 0.3mM or greater had suppressed ghrelin levels, while those who were not in ketosis had higher ghrelin levels. Thus, nutritional ketosis in a weight loss effort may not only contribute to initial weight loss but may also play an important role in sustainability and weight maintenance.

A pro-inflammatory diet rich in a combination of sugar and saturated fat has been shown to effect chronic energy imbalance and changes in fat mass. Because leptin acts within the hypothalamus, the over-activation of immune cells can impair leptin signaling. For example, C-reactive protein has been shown to actively inhibit leptin’s satiety signal. This multi-dimensional inflammatory response likely begins before obesity and contributes to the development of metabolic dysfunction.

Another proposed mechanism to explain leptin resistance is that elevated blood triglycerides cross the blood brain barrier (BBB) and impair both the transport of leptin across the BBB as well as inhibit receptor function in the brain, thereby promoting leptin resistance. Because it has been repeatedly demonstrated that carbohydrate restriction reduces triglyceride levels, this is an additional explanation for the significantly lower leptin levels observed with ketogenic diets, adding to the anti-inflammatory effects of the diet, which increase leptin sensitivity.

If functioning optimally, leptin also indirectly effects our responses to feeding; which helps us avoid over-eating simply because something tastes good instead of eating for true hunger. Leptin, therefore, may end up being more of a factor in the maintenance of weight loss than in losing weight itself.

Nutritional Ketosis and Appetite

The anti-inflammatory properties of nutritional ketosis can be directly linked to improved satiety giving us both successful weight loss and maintenance.

Consistently following a WFKD promotes improvements in metabolic health that go beyond weight loss and contribute to long-term well-being. Nutritional ketosis can enhance appetite control signals, reduce inflammation and facilitate diet adherence and sustainability. These advantages can go a long way towards supporting your health while not requiring you to suffer through constant hunger and the frustration of roller-coaster weight fluctuations.

This Post has been condensed from the source: The Science of Nutritional Ketosis and Appetite by Brooke Bailey, Ph.D Stephen Phinney, MD, PhD, Jeff Volek, PhD, RD. Please see the original for the Footnotes and Citations for the scientific studies.

https://blog.virtahealth.com/ketosis-appetite-hunger/

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

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.