How Fasting Benefits Your Body.

This is an overview of how powerful fasting is for various parts of your body. 

BRAIN- Fasting stimulates BDNF (brain-derived neurotrophic factor). It is like Miracle Grow for the brain. BDNF helps repair and regenerate neurons. Fasting also helps with stress resistance, neurogenesis (nerve support cells), mitochondrial production, and reducing inflammation. It helps if there is damage as in Alzheimer’s, or Parkinson’s.

BRAIN FUNCTION- Fasting helps improve the number of mitochondria, the energy factories in all body cells including your brain. You will have better memory. You will be able to focus.  You will have better cognitive function.  

INFLAMMATION- Fasting decreases inflammation, which is deadly inflammation on the different parts of the body. There is nothing more powerful than fasting to handle inflammation.

Continue reading “How Fasting Benefits Your Body.”

High Insulin Causes Insulin Resistance.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

How Body Fat Weakens Your Immune System

How Fat Weakens Your Immune System

Blog - 1 Fat pinched

Obesity weakens the immune system but why and how?

These are the highlights from Dr. Berg’s video How Fat Weakens Your Immune System https://www.youtube.com/watch?v=_-bgyDgWOHM

There are two main types of fat:

  1. You have the superficial fat around your body which is the stuff right beneath your skin and then
  2. You have visceral fat in your midsection. It is spilling off from your liver because there’s no place to go. The fat goes around the organs and sometimes inside the organs.

Please see the image of the two types of fat.

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With superficial fat you have more accumulation of B cells, which make antibodies and T cells. These are two different immune cells.

But with the visceral fat you have more natural killer cells and killer T cells. That means you’re going to have a lot of cytokines, which cause a lot of inflammation. People that have visceral fat have more inflammation because they have an overly active immune system.

The buffer for this over-reactive immune system is called T regulatory cells. Those are going to be deficient when you have too much visceral fat.  What’s making the inflammation is your actual immune system. 

Also when you have too much visceral fat the antibodies that you create against viruses and even bacteria tend to lose their memory a lot quicker and they don’t remember the infection so you have less fighting force when you have more visceral fat.

This really applies to the COVID-19 situation, as one of the big predisposing factors is being overweight. 

The conditions that go with being overweight are:

Metabolic syndrome, which is a clustering of at least three of the five following – abdominal obesity, high blood pressure, high blood sugar, high serum triglycerides, and low serum high-density lipoprotein (HDL).

Other conditions are hypertension, cancer, PCOS, heart disease, dementia, fatty liver, insulin resistance, lipid problems, and type-2 diabetes, etc.

As a result, we have very specific types of immune cells that are being generated by having visceral fat around your midsection. We have deficiency of the cells that are supposed to suppress the inflammation so thereby increasing inflammation. Inflammation itself weakens the immune system.

Being overweight weakens the immune system and also the cascade of inflammation that’s generated from these cytokines immune cells can create insulin resistance. Also, consuming sugar and refined carbs increase insulin resistance, and consuming frequent meals increase insulin resistance.

Please see the image of insulin resistance cycle.

Blog - 3 Insulin resistance

Inflammation causes insulin resistance. If someone’s a pre-diabetic, this inflammation could be enough to push them over the edge into diabetes because the difference between a pre-diabetic situation and diabetes is that insulin resistance suddenly fails to compensate for insulin and then the shift takes place.

The pancreas sends the insulin hormone to the cell but the insulin receptor won’t allow the connection and let it into the cell. Because we don’t get a connection we don’t get the feedback loop to turn off this insulin so it pumps more and more and moreto the point where you have five to seven times the amount of insulin then you should.  All that excess insulin is camouflaging the problem because it’s pushing the blood sugars down because usually the person is consuming a lot of carbs. 

Inflammation can almost act like a carbohydrate and push us to the extent where your cells and the pancreas gets so exhausted that they can’t pump out any more insulin.  So the insulin starts going down, down, down.  Now you have a situation the pancreas cells are burnt out plus you have cell receptor blocking the insulin at the same time.  There’s nothing there to push the blood sugars down. So then we go from pre-diabetes to diabetes.

So what do you have to do? 

Get on the Ketogenic diet, do intermittent fasting and as this visceral fat goes away the inflammation is going to go away, insulin resistance is going to improve over time to reverse insulin resistance.

It’s not just the carbs and the frequency of eating, it’s the fat and the inflammation that can cause the immune deficiency as well.  Inflammation could also come from other sources as well as injuries, and infections like virus chronic infections.

If you have a weakened immune system, what happens when you are infected by COVID-19? Dr. Berg explains what happens in the video

It’s Not The Virus that Kills You, It’s Your Immune System https://www.youtube.com/watch?v=NooTKyjlo6s

The virus is not even alive, how can something not alive actually kill you?

Please see the image of a virus.

Blog - 5 virus

The virus is an inactive shell with some DNA material in there with very specific instructions to replicate.  COVID-19 connects to the ACE 2 receptor of your cells to get into the cell.  Their goal is to get into the cell and hijack your metabolism to replicate. But that is not what kills you.

What kills you is your immune system. There two parts of your immune system. The innate which is the system that doesn’t need to be trained it’s the first line of defence and then we have the adapted part of the immune system.  In the worst-case scenario you’re in intensive care, inflammation in your lungs is creating massive destruction where you eventually just stop breathing.

You may think this as an overreacting immune system but it’s not because innate part of the immune system is only overreacting because part of the adaptive system is not working. In the adaptive immune system there are T suppressor cells regulate the over reaction, they prevent too much inflammation.

What is killing us is the severe imbalance where we lose the adaptive immune system and then we have too much of the innate immune system.

The virus is a trigger but it only kills people with a weak immune system. There is usually a  metabolic conditions that are causing a weakness.

Not having enough vitamin D can create a weak adaptive immune system.

If your immune system is strong this virus does not play a big threat especially if you understand how to strengthen it.  In this post Dr. Berg told us how to strengthen your immune system.

How To Bulletproof Your Immune System?https://2healthyhabits.wordpress.com/2020/04/17/how-to-bulletproof-your-immune-system/

 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 that you like the Post by clicking Like, or Commenting on the content.

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

Keto: The Best Fatty Liver Diet

The ketogenic diet is a good diet for reversing nonalcoholic liver disease. It is improved by following these guidelines:

  1. Restrict Carbohydrates to 5% of Your Daily Calories
  2. Eat High-Fiber Foods With Every Meal
  3. Eat Liver Healing Foods such as oily fish, nuts avocado and olive oil.
  4. Use Liver Healing Supplements such as spirulina, betaine, milk thistle and probiotics.
  5. Limit Alcohol Consumption
  6. Exercise Everyday – brisk walks, resistance training.

There are two main types of fatty liver disease:

  • Nonalcoholic fatty liver disease (NFLD)
  • Alcoholic fatty liver disease (alcoholic steatohepatitis)

There are five conditions that are commonly associated with NFLD: type 2 diabetes, obesity, heart disease, dyslipidemia (abnormally elevated cholesterol levels), and metabolic syndrome. Scientists believe that they are intimately linked because they can all be caused by a combination of lifestyle, genetics, and gut health issues.

In epidemiological studies including people with type 2 diabetes, 62 to 69% of them also had NFLD. Another study found that 50% of patients with dyslipidemia (abnormally elevated cholesterol levels) had NFLD.

Blog June 14 Liver image.png

NFLD usually causes no signs and symptoms. When it does, they may include:

  • Enlarged liver
  • Fatigue
  • Pain in the upper right abdomen

Possible signs and symptoms of nonalcoholic steatohepatitis and cirrhosis (advanced scarring) include:

  • Abdominal swelling (ascites)
  • Enlarged blood vessels just beneath the skin’s surface
  • Enlarged breasts in men
  • Enlarged spleen
  • Red palms
  • Yellowing of the skin and eyes (jaundice)

What Causes Nonalcoholic Fatty Liver Disease?

  1. Lifestyle – Eating Too Much and Exercising Too Little
  • Insulin resistance is a common side effect of eating too much and exercising too little, and it is one of the main reasons why fat builds up in the liver.Many researchers agree that improving insulin sensitivity is a key strategy in the treatment of NFLD.
  • The quickest way to increase fat build up in the liver is by overfeeding on carbohydrates.Fructose, especially, will lead to the most fat accumulation in the liver.
  1. Genetics — Gene Variants, Gender, and Ethnicity
  • Genetics can play a role in the development of NFLD. It is important to develop healthy lifestyle habits if your parents and grandparents struggled with NFLD.
  1. Gut Health Issues — Your Microbiome and Nonalcoholic Fatty Liver Disease
  • Studies done on the microbiome of obese patients have increased abundance of the bacteria called Firmicutes. This increase leads to an increase in lipopolysaccharide absorption that triggers a potent inflammatory response in the body.

Nonalcoholic Steatohepatitis – When The Bad Gets Worse

The increase in lipopolysaccharides absorption caused by a poor diet and an obesity-causing microbiome can disrupt the liver so much that NFLD progresses to nonalcoholic steatohepatitis.

This form of NFLD affects 20-30% of patients with NFLD, and it occurs when the build up of fat in the liver leads to inflammation that can result in liver cell damage.

The fat cells eventually become overloaded and begin to secrete inflammatory cytokines. These inflammatory cytokines increase inflammation levels and cause reactive oxygen species to accumulate (oxidative stress). As poor lifestyle choices continue, so much fat builds up in the liver that it leads to lipotoxicity (accumulation of fat in non-fat cells). The combination of lipotoxicity and oxidative stress can cause hormonal disturbances and liver damage.

In the gut NFLD promoting lifestyle changes the microbiome. This increases inflammation, oxidative stress, and lipopolysaccharide absorption, which causes more liver damage.

You are not doomed to get nonalcoholic steatohepatitis because like type 2 diabetes, obesity, and heart disease, NFLD is reversible with the same lifestyle changes.

How To Reverse Nonalcoholic fatty liver disease

The key to disrupting the vicious cycle of NFLD before it damages the liver is exercise and diet.

Many scientific papers agree that the treatment of NFLD should be focused on controlling diabetes, obesity, insulin resistance, and hyperlipidemia. We should only focus on treating the liver in those with nonalcoholic steatohepatitis.

This means that the best way to reverse NFLD and prevent liver damage is with a diet that has been proven to control diabetes, obesity, insulin resistance, and hyperlipidemia.

The Ketogenic Diet May Be The Best Fatty Liver Diet

Weight loss is essential when reversing NFLD. The best way to achieve this weight loss, however, is not with caloric restriction.

The ketogenic diet has been proven to be more effective than a calorie-restricted diet at reversing type 2 diabetes, obesity, heart disease, hyperlipidemia and NFLD.

A recent pilot study put five patients on the ketogenic diet (less than 20 grams per day of carbohydrate). Each patient underwent a liver biopsy, and four of the five patients showed a reduction in liver fat, inflammation, and fibrosis. This provides preliminary evidence that the ketogenic diet can reverse NFLD and nonalcoholic steatohepatitis.

NFLD is so intimately associated with type 2 diabetes, obesity, hyperlipidemia, metabolic syndrome, and heart disease that it is believed to be caused by the same factors. These factors are an unhealthy lifestyle, genetics, and gut health issues (an obesity and inflammation causing microbiome).

The combination of the ketogenic diet and exercise makes a great treatment for NFLD.

This Post has been condensed from the Keto: The best Fatty Liver Diet https://www.ruled.me/keto-best-fatty-liver-diet/

To learn more please read, How Do I Do the Ketogenic Diet? https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-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.