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.”

Why Do You Need To Do The Ketogenic Diet And Intermittent Fasting At The Same Time?

Here are some benefits of doing the Ketogenic Diet:

  • you lose weight
  • your blood sugars now are regulated
  • you have better mood
  • you have improved cognitive function, focus, memory concentration
  • you have less inflammation
  • you have decreased cravings

The common thread between doing the diet and doing intermittent fasting (IF) is that you have a lowered glucose and you also have lowered insulin.

But there are some very unique additional benefits that occur with fasting. When you do fasting you create an epigenetic effect. Epigenetics means above genes.  So if you were born with bad genes or you had a gene that triggered a disease, those genes could be controlled epigenetically.

  1. Effect on your genes. Fasting creates an effect on your genes that turn off the bad genes and turn on the good genes.
  2.  

2. Autophagy.  Autophagy is like getting the junk out of the trunk. All the dead cells all the damaged proteins in your body get recycled and turn into brand new cells. This is why you look younger when you start doing IF because you induce autophagy, which does a lot more than anti-aging but it’s just a cleaning process you’re recycling garbage through the body. That way that garbage doesn’t sit there and create inflammation and a lot of a lot of bad things.

Continue reading “Why Do You Need To Do The Ketogenic Diet And Intermittent Fasting At The Same Time?”

Why Do Some People Have A Bad Diet and Still Live a Long Life?

My grandfather ate bread sugar, drank alcohol and smoked his entire life and he lived to be over 90 years old. I thought that if we consume these foods we’re supposed to die early.  How do you explain that?

Dr. Berg explains, we are all born with different genes. Some people have highly robust genes that can withstand much more than others.

Other people develop metabolic issues early in life and are not able to consume unhealthy foods without them having a tremendously negative effect on their health.

It is possible to eat unhealthily and live a long life. However, very few people are able to do this without experiencing serious health consequences.

Continue reading “Why Do Some People Have A Bad Diet and Still Live a Long Life?”

How Much Of Your Health Or Disease Is Genetic?

I was born with bad genes. There is nothing I can do. That is absolutely not true!

­­

Only 5-10% of disease is caused by a genetic defect that has been passed on by your parents.  It does not mean that you’re going to get that disease.

Thomas Seyfried, the expert in cancer, wrote a book, Cancer As A Metabolic Disease. He says when you see tumors in cancers you do see a lot of genetic mutations but those mutations, those alterations in genes are downstream.

They are symptoms NOT causes of the cancer.

They are symptoms of the damage in the mitochondria, the machinery where you are burning fuel. That is the first thing that gets damaged and then the mitochondria adapts to a different metabolism called fermentation.

Because the mitochondria has its own DNA and they are not protected like the DNA in the nucleus because they are outside the nucleus they are very susceptible to mutations and alterations in the DNA. That is probably one of the reasons why you see so many gene mutations in tumors and cancer.

Most gene mutations are not inherited; they are somatic mutations. Somatic mutations mean it is not inherited, but caused by your environment. 

To understand this further, epigenetics is an important term. It means above genetics.

Epigenetics explained:

Continue reading “How Much Of Your Health Or Disease Is Genetic?”

Part Two: 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.?

In Part One we covered points 1 to 3.

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

In Part Two, we will discuss Nutritional Ketosis as a potent therapy to restore metabolic health.

Since 2012 we’ve learned about ketones in particular beta-hydroxybutyrate, which is the primary circulating ketone, as an epigenetic modulator of gene expression and a signalling agent.  Eric Virgin’s science paper showed an increase in a whole array of antioxidant genes, as well as at the tissue level, protection from oxidative stress resulting from being in ketosis, in the range of nutritional ketosis.

Beta-hydroxybutyrate, which is produced by your liver while being in the state of ketosis, is an alternative source of fuel for the brain.

Ketogenic diets are anti-inflammatory.

There a couple papers showing on the ability of the Ketogenic diet to extend longevity.

There are hundreds of studies on low-carbohydrate ketogenic diets and obesity. They all show low carb diets do much better than low-fat diets.

One of the real problems is diabetes. Very well controlled one- year inpatient studies used the ketogenic diet to reverse type-2 diabetes in over half the patients in 3 months.  Ninety percent of the people in the study prefer follow the Ketogenic diet long term.

Saturated Fat:   Historically it has been villainized as being the cause of a lot of chronic disease. The most recent meta-analysis of dietary saturated fat and risk for heart disease shownoassociation. In fact you decrease saturated fat and replace it with carbs you actually increase your relative risk of having a coronary event.

If you look at studies that have actually measured saturated fatty acids levels in the body, whether that be in membranes or in the blood, and risk of heart disease, there is a very consistent association with higher risk for heart disease. So if you have more palmitic acid or total saturated fatty acids in your blood so you’re accumulating saturated fat that does increase your risk for heart disease and type-2 diabetes.

What contributes to accumulation of saturated fat in the body? It’s not dietary saturated fat. Carbs control lipid metabolism primarily through insulin. Carbohydrates in the diet have a big impact on how we process fat. We measured saturated fat levels. We always show saturated fat levels go down more on the ketogenic diet. So eat more saturated fat but actually have less in your body.

It seems counterintuitive but if you are eating Ketogenic diet you switch over to burning almost exclusively fat and ketones for fuel and that includes saturated fat.

If you’re eating saturated fat you have a nice marbled steak and getting a nice dose of saturated fat but if you typically eat that with potato or rice and a roll and dessert, you get the insulin response and you’re going to be more prone to store that saturated fat in your in your body.

See the image of Diary Matrix – You are what you save from what you eat.

Blog - Volek 7 Dietary Matrix

On the other hand if you have some non-starchy vegetables, hold the potato and maybe even add some steak butter to the steak suddenly you’re in a different metabolic state. Insulin muted dramatically and you’re continuing to burn fat.  It’s very hard to imagine saturated fat having any harmful effects in the body if it’s promptly being converted to co2 and water, which is essentially happening on a ketogenic diet.

The point is: the processing of saturated fat in the body is highly dependent on the carbs that are consumed with it.

Really carbohydrates control lipid metabolism at that level. At the level of the individual, it is the level of carb tolerance a person has. If you’re more carb intolerant you’re going to be more prone to that storing that fat and then a person who’s more carb tolerant.

For athletes, we are challenging that carbs they need carbs. Now a lot of athletes within the ultra endurance community are adopting this and surpassing their own records. While being on the Ketogenic diet, ninety percent of their fuel came from fat.

In the last Tour de France it became known that the first and second place finishers were low carb athletes.

For more information on athlete improving their performance please watch the video link below.

See the image of the Potential Benefits of the Keto-Adapted State

Blog - Volek 8 Potential Benefits of the Keto-Adapted State

Keto adaptation changes the body in profound ways. There are a lot of changes going on metabolically and physically and physiologically within humans as they adapt to a ketogenic diet.

The main point is we are eating too many carbs. Get the carbs down to a level below which people can tolerate them and maintain health. Ketogenic diets have some unique benefits and a lot of this may be attributed to ketones.

Everybody’s carb tolerance is different. You’ve got to find that level of carb intolerance works. It might be a carb level below which you’re in ketosis but not everybody needs to be in ketosis. It might be a carb level below, which you keep all the signs and symptoms of metabolic syndrome at bay.

Personalized nutrition really needs to focus on is getting the carbs right.

Summary:

Consumption of carbs at levels that exceed a person’s ability to directly oxidize is the driving force behind the obesity/diabetes epidemics.

Ketogenic diets are uniquely potent at restoring metabolic health

What is optimal carb level?

A level below which:

  • Ketones >0.5 mM
  • Metabolic syndrome at bay
  • Converts carbs to fat
  • Oxidative stress

 See the Image of the Summary.

Blog - Volek 9 Summary

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 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

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

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/

Loosing Weight Part One: Do Calories Matter?

This Post is the Transcript from the Video,

Do Calories Matter? Is a Calorie a Calorie? (Science of Weight Gain).   Here is the link https://www.youtube.com/watch?v=zcMBm-UVdII

Why does Bill Gates have so much money? Because he earned more money than he spent.

Why did Basketball Team X win the big game? They scored more points than Team Y.

Why is Pete fat?”

The typical answer is that more calories went in than out. Calorie counting may induce weight loss, but why would you care about that?

Blog - picture

Losing 10 pounds is great, but wouldn’t you want to know where that 10 lbs. came from?Was it bone, muscle or fat? Then, if it’s fat, which is what most of us want to lose, is it subcutaneous fat or visceral fat?

Pediatric Endocrinologist Robert Lustig points out in his book “Fat Chance” that several studies show that the amount of subcutaneous fat you have, the fat under your skin, correlates with increased longevity; Whereas visceral fat, the fat around your organs that gives you a big belly, promotes inflammation and causes several health detriments meaning the difference between dying early in your fifties or living into your eighties or longer. 

A pound of fat being 3500 calories is usually the piece of data we’re provided with to help us create our weight loss goals. For example if you create a deficit of 500 calories per day, then in a week you will lose a pound of fat. But why would the body choose to discard fat first when you restrict calories?

Decreasing your energy intake is interpreted by your body as you being in a situation where less energy (food) is available. Thus, it will do what it can to keep the stored energy it has and slow down processes that spend energy.

Muscle is a relatively energy expensive tissue while one of fat’s functions is to serve as a place for energy storage. So the body would want to preserve the fat and break down the muscle, to conserve as much energy as it can.And that’s what it does. Through a process called gluconeogenesis, “new glucose making,” muscle is broken down into glucose, which can be used for energy.

So now you have successfully reduced your weight by going into a caloric deficit, but now it’s even harder to maintain a caloric deficit and lose more weight because your resting energy expenditure is now less due to having lost muscle.

Jonathan Bailor points out in his book “The Calorie Myth” that “Studies show that up to 70 percent of the nonwater weight lost when people are eating less comes from burning muscle – not body fat. Only after it’s cannibalized this muscle will our body burn fat.”

So your calorie restrictive diet may actually reduce your weight as you intended, but the weight isn’t necessarily coming off from where you’d like it to, and this whole process becomes an uphill battle.

Restricting calories without modifying the composition of your diet will cause your body to lower energy expenditure and increase hunger to provoke you to get back to your normal energy intake.

“Eat less and exercise,” the typical advice for weight loss, is a strategy fueled mainly by willpower. Hunger and lowered energy expenditure is going to set you up to where the last thing your body wants to do is exercise.

Alright, maybe it’s more simple to look at how people get too fat in the first place. Surely to get fat, one has to eat too much. But what causes that excessive eating?

We have very sensitive receptors in our body that let us know when it is too hot, too cold, when we’re thirsty, et cetera. What would cause someone to eat past the point of satiety so much and so frequently that they become overweight or obese?

Of course small fluctuations in weight throughout the year is not unnatural. But when people get significantly overweight or obese over time through overeating, surely something is significantly wrong with the way their body processes food and the way their hunger and satiety receptors work.

So what “calories in calories out” isn’t explaining is why some people’s bodies will just raise energy expenditure in response to eating too much, keeping them thin while other people get fat. Just because you eat extra calories doesn’t mean they have to be stored, they could just be burned off automatically.

The medical journal QJM reports, “Food in excess of immediate requirements… can easily be disposed of, being burnt up and dissipated as heat. Did this capacity not exist, obesity would be almost universal.”

So why is it that obese people don’t automatically dispose of calories, experience intense lethargy, and have voracious appetites despite having massive amounts of energy available in the form of fat on their body?

What is particularly interesting about this is that the satiety hormone, Leptin, is secreted by your fat cells. So if we are to assume that a calorie is a calorie and the type of food you eat does not have any peripheral effects… like disrupting the hormonal environment of the body, then fat people should have less of an appetite than leaner people.

We would need to assume that all overweight people have something like a gene defect that screws up their hormones, leading to this dysfunctional situation where the brain is constantly being told to eat more food despite having plenty of stored energy available on the body.

Robert Lustig explains that only 2 percent of morbid obesity is explained by genes.

“Researchers worldwide have scanned the human genome and have identified thirty-two genes that are associated with obesity in the general population. Altogether, these genes explain a total of 9 percent of obesity. And even if one person had every single bad gene variation, it would account for only about 22 pounds –hardly enough to explain our current obesity pandemic.”

So when people get fat, they are of course for some reason or another, taking in much more calories than they need to.  But, their body for some reason chooses to use nearly all these extra calories for body fat accumulation at the expense of muscle.

Dr. Doug McGuff, emergency doctor and exercise expert said: “And I always had it in my head that the morbidly obese were probably pretty well muscled underneath all that because effectively they’re lifting weights all the time. But it’s not the case – their muscles are extraordinarily atrophied. Your external oblique muscle that ought to be you know as thick as a piece of steak, in these people it’s paper thin and stretched to the point of bursting. Because they are having nutrient partitioning that doesn’t allow energy to go anywhere but the body fat. So they are literally starving inside an encasement of blubber.”

A good example for understanding why the body uses calories in different ways is puberty: During puberty, young men and women develop bigger appetites, and that extra energy is put towards developing things like sex organs and making their bodies larger in general. But young men put on a lot of muscle during this phase whereas young women put on more fat. You might attribute this to the fact that young men are more likely to play sports, but the way fat is distributed is very different between the two genders.

Most guys are not gonna find their pants are getting tighter due to butt and hip fat. This is the effect of several hormones, particularly one named insulin. Insulin is an anabolic hormone – it’s known as the energy storage hormone, or sometimes the “fat storage hormone” – one of its jobs is directing how the food you take in will be stored. And, puberty is associated with a higher than normal secretion of insulin.

A very clear illustration of insulin’s fat accumulation abilities is the side effect some diabetes patients experience where they develop a mound of fat at the site where they frequently inject their insulin. This is called lipohypertrophy. So understanding how food affects hormones would be better for weight management than understanding how many calories are going in and out of your body.

Other than insulin, worthwhile hormones to look at are Leptin and Hormone sensitive lipase:

  • Leptin is the satiety hormone – if you have higher leptin levels and your brain has no problem reading these levels, then you feel “full”.
  • And, hormone sensitive lipase breaks down fat so it can be used for energy, this of course is important if you want to lose body fat.

 So the ideal situation is to have high levels of leptin so you are not hungry all the time, and you would want lower levels of insulin so your body doesn’t store too much energy, and you would want hormone sensitive lipase to be activated so it would break down body fat. Losing body fat while not being hungry would be the ideal situation, right?

The problem with calories in calories out is it doesn’t tell you anything about how to achieve this preferred hormonal situation. But, paying attention to how much of and what kinds of proteins, fats, and carbohydrates are in your meals will tell you much more about how your hormones are going to respond.

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

Large-Scale Study Proves High-Fat Diet Promotes Health and Longevity

  • High intakes of healthy fats – especially saturated fats – boost health and longevity. Those who got 35 percent of daily calories from healthy fats were 23 percent less likely to die than those who only got 10 percent of calories from fat.
  • People who got 77 percent of daily calories from carbohydrates were 28 percent more likely to die than those who got 46 percent of calories from carbs.
  • Other recent research shows a reduced-sugar diet can lower liver fat by more than 20 percent in just nine days.
Blog - picture

Mitochondria – the tiny energy factories within your cells – generate adenosine triphosphate (ATP), the energy currency your body needs to run its systems. Your mitochondria are also responsible for apoptosis (programmed cell death), and serve as important signaling molecules that help regulate your genetic expression. Hence, the state of your mitochondria plays a key role in health and disease.

Once your mitochondria become damaged and dysfunctional, your energy reserves decrease, leading to a wide variety of symptoms, some of the most common being headache and fatigue, and leaving you increasingly vulnerable to degenerative diseases such as cancer, heart disease, diabetes and neurodegenerative decay.

Unfortunately, mitochondrial damage is more the norm than the exception these days, thanks to the prevalence of processed food diets, inactivity, lack of sun exposure and excessive exposure to toxins and non-native electromagnetic fields from cell phones, routers, cellular towers and more. All of these factors contribute to mitochondrial dysfunction. Fortunately, your body can regenerate and renew, regardless of your age – provided it has the proper fuel to do so.

A ketogenic diet – which is very low in net carbohydrates and high in healthy fats – is key for boosting mitochondrial function.

When your body is able to burn fat for fuel, your liver creates water-soluble fats called ketones that burn far more efficiently than carbs, thereby creating fewer reactive oxygen species (ROS) and secondary free radicals. Ketones also decrease inflammation, improve glucose metabolism and aid the building of muscle mass.

International Study Confirms Fat for Fuel Premise

 The large-scale international study (known as the international Prospective Urban Rural Epidemiology, or PURE, study) reports thathigh intakes of healthy fats – especially saturated fats – boost health and longevity.

Its research team recorded the eating habits of 135,000 adults in 18 countries – and followed the participants’ health for more than seven years on average. Those with the highest intake of dietary fat (35 percent of daily calories) were 23 percent less likely to have diedduring the study period than those with the lowest fat intake (10 percent of calories).

The rates of various cardiovascular diseases were essentially the same across fat intake, while strokes were less common among those with a high fat intake. The participants with the highest carbohydrate intake (77 percent of daily calories) were 28 percent more likely to have diedthan those with the lowest carbohydrate intake (46 percent of calories).”

Low-Fructose Diet Significantly Reduces Liver Fat in Mere Days

 Another recent study found a reduced-sugar diet lowered liver fat by more than 20 percent in just nine days. Processed fructose found in soda, fruit juices and processed food is a major contributor to nonalcoholic fatty liver disease (NAFLD).

The study clearly showed that sugar is turned into fat, which may explain the epidemic of fatty liver in children consuming soda and food with added sugar. The study found that fatty liver is reversed by removing added fructose from our diet.

NAFLD raises your risk for Type 2 diabetes. A high-fat, low-carb diet has been shown to improve both blood sugar levels and blood lipids.

Dr. Robert Lustig (who investigated the role of fructose in disease for many years) commented on the results, saying, “Many people think that fructose provides empty calories. But no, they are toxic calories because they are metabolized onlyin the liver, and the liver turns the excess into fat.”

American Heart Association Has It All Wrong

In June 2017, the American Heart Association (AHA) shocked health conscious individuals around the world by declaring coconut oil dangerous.

However, the AHA had carefully cherry-picked outdated data from the 1960s and early 1970s. Moreover, none of these four studies actually involved coconut oil, which means the AHA is flat out making false claims when it’s identifying coconut oil as a dangerous fat.

Nutritional science has made significant strides since the ’70s, and many recent studies have repeatedly refuted the idea that high-fat diets promote heart disease.

Why Is the AHA Clinging to Outdated Science?

As noted by Nina Teicholz, an investigative journalist and author of “The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet:”

“To me, the AHA advisory released in June (2017) was mystifying. How could its scientists examine the same studies as I had, yet double down on an anti-saturated fat position? With a cardiologist, I went through the nuts and bolts of the AHA paper, and came to this conclusion: It was likely driven less by sound science than by longstanding bias, commercial interests and the AHA’s need to reaffirm nearly 70 years of its ‘heart healthy’ advice …

Why the AHA is resistant to updating its view of saturated fats, despite so much legitimate science, could simply reflect the association’s unwavering devotion to a belief it has promoted for decades. Or it could be due to its significant, longstanding reliance on funding from interested industries, such as the vegetable-oil manufacturer Procter & Gamble, maker of Crisco …

In July of 2017, Bayer, the owner of LibertyLink soybeans, pledged up to $500,000 to the AHA, perhaps encouraged by the group’s continued support of soybean oil, by far the dominant ingredient in the ‘vegetable oil’ consumed in America today.”

Consider Experimenting With a Water Fast

A Multi-day fasts is where the only thing you consume is water and mineral supplements, and no other food or drink.  It allows your body to seriously upregulate autophagy (destruction of damaged cells) and removes most of the damaged and premalignant cells in your body. It is a magnificent way to help cancer-proof your body. It is also outstanding for helping you achieve optimal body weight, and it can improve your health and extend your lifespan.

The more comfortable way to start a water-only fast is to fast 12 to 18-hour daily intermittent fasts for a few months. This will radically decrease any negative side effects. Your doctor should monitor fasts longer than 18 hours.

During his fast, Dr. Mercola experienced no hunger pains, no food cravings, lost 10 pounds. His ketones were 5.1, and his was blood sugar 45, which doubled the ketone/glucose index threshold Dr. Thomas Seyfried (a leading researcher) says is necessary to treat cancer.

Read more about the water-only fast in Dr. Mercola’s book, Fat For Fuel. Here is a link https://www.fatforfuel.org/

The Benefits of a Cyclical Ketogenic Diet

The cyclical or targeted ketogenic diet is high in healthy fats and fiber, low in net carbs with a moderate amount of protein.

Ideally, once you have established ketosis you cycle healthy carbs back in to about 100 to 150 grams on the few days a week you do strength training.

Health Benefits:

Weight loss – By rebalancing your body’s chemistry, weight loss and/or improved weight management becomes nearly effortless. Studies have shown a ketogenic diet can double the weight lost compared to a low-fat diet.

Reduced inflammation – When burned for fuel, dietary fat releases far fewer ROS and secondary free radicals than sugar. Ketones are also very effective histone deacetylase (HDAC) inhibitors that effectively reduce inflammatory responses.

Reduced cancer risk – While all cells can use glucose for fuel, cancer cells lack the metabolic flexibility to use ketones. Regular cells thrive on them. Once your body enters a state of nutritional ketosis, cancer cells are more susceptible to being removed by your body through a process called autophagy. A cyclical ketogenic diet is a fundamental, essential tool that needs to be integrated in the management of nearly every cancer.

Increased muscle mass – Ketones spare branched-chain amino acids, thereby promoting muscle mass. However, make sure to implement cyclic ketosis. Chronic ketosis may eventually result in muscle loss as your body is impairing the mTOR pathway, which is important for anabolic growth.

Lowered insulin levels – Keeping your insulin level low helps prevent insulin resistance, Type 2 diabetes and related diseases. Research has demonstrated that diabetics who eat a low-carb ketogenic diet are able to significantly reduce their dependency on diabetes medication and may even reverse the condition.

Lowering insulin resistance will also reduce your risk of Alzheimer’s. Recent research strengthens the link between insulin resistance and dementia even further, particularly among those with existing heart disease.

Mental clarity – One of the first things people really notice once they start burning fat for fuel is that any former “brain fog” lifts, and they can suddenly think very clearly. Ketones are a preferred fuel for your brain; hence, the improved mental clarity.

Increased longevity

One of the reasons you can survive a long time without food is due to the process of ketosis, which spares protein breakdown. A fairly consistent effect seen in people on a ketogenic diet is that blood levels of leucine and other important structural proteins go up, allowing these proteins to perform a number of important signaling functions.

Ketones also mimic the life span extending properties of calorie restriction (fasting), which includes improved glucose metabolism; reduced inflammation; clearing out malfunctioning immune cells; reduced IGF-1, one of the factors that regulate growth pathways and growth genes and is a major player in accelerated aging; cellular/intracellular regeneration and rejuvenation (autophagy and mitophagy).

Take Control of Your Health – And Help Others Do the Same

Excessive net carbohydrate intake is the No. 1 culprit behind skyrocketing obesity, diabetes and chronic disease rates, primarily by decimating your mitochondrial function.

Take control – eat a diet that allows your body to burn fat as its primary fuel rather than sugars. Weight loss is simply a natural side effect of rebalancing your body’s chemistry.

This Post has been condensed from Dr. Mercola’s post:https://articles.mercola.com/sites/articles/archive/2017/09/11/ketogenic-promotes-health-longevity.aspx?fbclid=IwAR1hZ3AAi61X9FLBmnBahOLaGCGAq2F3a6zMrEvyhvwzgjwEfJzFZpaHSf8

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.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

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

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

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

The Ketogenic Diet Starves Cancer Cells.

Dr. Mercola interviews Travis Christofferson, the author of Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine’s Most Entrenched Paradigms

Christofferson:  Drugs targeting DNA have been very, very disappointing. We’ve been told that these targeted therapies were going to result in cures. It’s clear that’s not the case because of the data from the Cancer Genome Atlas project. There’s just too much random diversity within the genes. It’s hard enough to find a target from one patient to the next and if you do there’s another phenomenon called intra heterogeneity, which is the difference in mutations from cell to cell within the same tumor.

James Watson Nobel, who won the Nobel Prize in 1954 for discovering the structure of DNA, noticed this and said; I am no longer giving money to the Cancer Genome Atlas project. If we’re ever going to cure cancer we’re clearly going to have to go back to the days of Warburg and focus on the metabolism.

Mercola: Warburg was the first person who noted that there’s a difference in the metabolism. Cancer cells are anaerobically metabolizing glucose (without oxygen) inefficiently and they have this relative primitive form of energy generation and it’s inefficient.

So the question becomes what caused them to revert to this? Peter Peterson out of Hopkins took it to the next step, he actually determined that there is a radically reduced number of mitochondria. There are typically several thousand in each cell comprising about a third to 50% of the volume of the inside of your cell. These generate the energies of our cells.

If you’ve got a radical reduction of those and if the ones that are left are relatively dysfunctional, not even working if they work in at all, then you’ve got a problem.  So these cancer cells don’t have a choice, they have to revert to anaerobic metabolism.

Healthy mitochondria send signals, (epigenetic communication) between its cell and the nucleus and this epigenetic signalling from the mitochondria is actually what’s responsible for initiating a significant percentage of the genetic damage that has been identified so well through the DNA sequencing project, which the majority of the scientists have been focused on currently. 

If we’re ever going to cure cancer we have to focus on the metabolism.

Christofferson:  The mitochondrial damage is irrefutable. We look at cancer cells and the number of mitochondria are vastly reduced. When you isolate and look at the mitochondria you look at them, they’re messed up. There are protein problems; there are lipid problems, and all kinds of structural abnormalities. The question is: “Why has the cancer reverted to anaerobic energy generation?” Nobody really tied that to the terrible structure of the mitochondria. They didn’t have the tools to see the mitochondria and now we do.

Tom Seyfried, the leading edge cancer scientist, has done such a great job of piecing together the events once mitochondrial are damaged.  This relationship between mitochondria and the nucleus is so important. They constantly crosstalk and mitochondrial health is correlated to the health of the entire organism, you.

The dominant theory of aging explains that you age because your mitochondria age,they take the brunt of metabolism. When you generate energy you are whipping around free radicals and they’re constantly under stress so they get banged up and beat up and you look at the antioxidants within mitochondria they have declined by about 50% with advanced age.

Mercola: It is important to note, is when they burn fuel they generate these reactive oxygen systems (ROS). But the question is what you fuel are they’re burning?

 They are burning glucose (carbohydrates). They are burning dirty fuel generating tons of reactive oxygen species as opposed to burning ketones or fats.

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Christofferson:  As a fuel ketones are incredible, they burned clean with much less ROS or free radical generation but the clincher with this theory is that once there’s enough mitochondrial damage there is a retrograde response or an epigenetic signal to the nucleus and once this happens then you start to see the accumulation of mutations.

So the whole crux of this theory is which is first? The argument is that the metabolic theory is this mitochondrial damage is how first and then you see the mutations.The mutations appeared as the causebut in fact they are a downstream signalfrom the from the true cause. Researchers were led sort of down this wild-goose chase trying to find what these mutations were and why they were important. So now that we know this we can go back to the mitochondria and ask how do restore our cell and how do we keep them healthy?

The dietary therapy, what Tom Seyfried calls a restricted Ketogenic diet, is the foundation of this therapeutic approach because it does incredible things to the body where it differentiates between cancer cells and normal cells. When you switch from glucose metabolism to ketone metabolism you put energetic pressure on the cancer cells because they have to burn ketones in mitochondria, which is something they don’t have much of.

So we’ve noticed that once you put people in this dietary state everything becomes more effective even traditional chemotherapy even radiation and at the same time you’re mitigating side-effects because healthy tissues are able to withstand the sort of toxic payload from traditional chemotherapy. The exciting thing is when you add on these other metabolic therapies that are synergistic and their mechanisms overlap. Exogenous ketones are exciting.  How far can we take that metabolic state to this tipping point where cancer cells growth is stopped but they begin to die.

We can bring blood glucose levels down way farther than most people think safely. You add gluconeogenesis inhibitors that’s one of the main culprits you have to contend with as far as keeping blood glucose down, you add exogenously tones and people are put in this different metabolic state.

They’re shifting away from carbohydrate metabolism and then add on pulses of pressure: 3bromopyruvate(3-BrPA) and dichloroacetate (DCA) are inhibitors and Metformin. They are very non-toxic that overlap and mechanism.

This foundational shift to a ketone-based metabolism followed by these pulses of pressure appears to be the best avenue to a cure.  

Ketone bodies are not just a fuel they’re signalling molecules. Incredibly restorative things happen: you completely rearrange the architecture of your DNA; you start expressing new genes; you drop down the inflammatory genes and boost all these restorative genes. There is mitochondrial biogenesis. Look at all the diseases that spin out of this metabolic dysfunction from not entering the state of ketosis periodically – neurodegenerative diseases such as Alzheimer’s, Parkinson’s, obesity, diabetes, heart failure, heart disease, arthritis, cancer, and the list goes on.

A shift in macromolecular consumption from carbohydrates to fats can stop diseases. It goes back to Dr. Veech who was the lineage of Otto Warburg. He got his PhD in under Hans Krebs. He’s done a lot of this ketone body research along with Cahill and he said in late 70s or 80s that so many disease states spin out of a function of mitochondrial decay and the ketone bodies can potentially mitigate this process. Now we have exotic ketones that maybe help people that aren’t able to do the dietary restrictions.

The ketogenic diet really is just the maintenance of the fasting state nutritionally. Periodic fasting can be difficult because you transition through this induction phase. Your body is tooled up to burn carbohydrates, so when you fast it has to retool and during that process you burn muscle as a bridge to get you over to fat metabolism.

All evidence points to maybe not a huge increase in lifespan but it definitely a huge increase in health span. For example, if you were predisposed to getting type 2 diabetes in midlife, if you were in ketogenic state you may never get it. So if you want to live well for a long time that is were the benefit will be.

Here is the link to Travis Christofferson’s book Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine’s Most Entrenched Paradigms  https://www.amazon.ca/Tripping-over-Truth-Overturning-Entrenched/dp/1603587292

This Post has the highlights of the interview with Dr. Mercola & Travis Christofferson on the Metabolic Theory of Cancer https://www.youtube.com/watch?v=WvNaO0Poeqs

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.

Why Low-Carb Diets May Be Ideal for You – Part Two

Low-carb moderate protein diets can help you shed body fat, improve metabolism, boost energy levels, promote longevity, protect brain function, boost mental clarity, improve physical stamina and endurance, and more. – Dr. Jeff Volek

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Jeff Volek, Ph.D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high-fat, low-carbohydrate diets, investigating how it affects human health and athletic performance. Volek has published many scientific articles as well as several books, including “The Art and Science of Low Carbohydrate Living,” and “The Art and Science of Low Carbohydrate Performance.”

Part One of this Post covered the following:

  • Low-Carb Diets Can Benefit Athletes and Non-Athletes Alike
  • Is Your Diet Driving Your Metabolism in the Right Direction?
  • Healthy Fat Is a ‘Cleaner’ Burning Fuel
  • And More.

Finding Your Ideal Carb Level

A level of non-fiber carbs that allows you to enter into nutritional ketosis (a metabolic state associated with an increased production of ketones in your liver; it’s the biological reflection of being able to burn fat) is on average about 50 grams per day or less of digestible carbohydrates. However, we all vary how we respond to the same food, so this is not an exact recommendation.

Some people can be in a full fat-burning state with full ketosis at a level of non-fiber carbs that’s higher than 50 grams; maybe 70 or 80 grams. Others, especially if you’re insulin resistant or have type 2 diabetes, may require less than 40 grams or even 30 grams per day.

To find your personal carb limit, it’s important to actually measure your ketones, which can be done either through urine, breath, or blood. This will tell if you’re truly in ketosis, rather than just counting the grams of carbohydrates you consume.

Research has shown that ketosis is a very safe and a therapeutic metabolic state to be in, especially if you’re diabetic or suffering from carb intolerance.

Ketogenic Diet Can Benefit Many Chronic Health Problems

Beyond insulin resistance and type 2 diabetes, there are a number of applications for a well-formulated ketogenic diet, including epileptic seizures, Alzheimer’s disease, Parkinson’s and cancer.

“There are multiple reasons why many cancers would benefit from a ketogenic diet, not just the decreased glucose availability influx (which many tumors depend on) but also the lower insulin response and less inflammation, as many tumors thrive in a pro-inflammatory environment.

The principal ketone body, beta hydroxybutyrate, is more than just an alternative fuel for the brain.  It acts like a potent signaling molecule that affects gene expression, including upregulating genes that are protective against oxidative stress and enhance the antioxidant status.”

Other benefits include the resistance to sugar and other food cravings, as you’re never that hungry once you’ve made the shift.

How Ketogenic Diet May Promote Longevity and Increased Muscle Mass

More recent research supports being an efficient fat burner may also predispose you to a longer life. The more fat you burn, the slower you’re going to age.

Ketones spare branched-chain amino acids, leaving higher levels of them around, which promotes longevity and increased muscle mass.

The Importance of Eating Moderate Protein

There’s a common misconception that low non-fiber carb diets are high-protein diets. In reality, a ketogenic diet must actually be moderate in protein. Don’t eat more protein than your body actually needs.

On the other hand, if you consume too little protein that may push your body into a wasting state. As a general rule, eat one-half gram of protein per pound of lean body mass per day, which for most sedentary folks is 40 to 70 grams, but this may be higher for athletes and larger individuals. Here is a link to a Post on how much protein you need https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/

Volek says. “I am a general proponent of high-quality protein sources. Most animal sources of protein maintain essential amino acids.

Low-Carb Benefits for Athletes

We were taught that in order to perform at a higher level and recover adequately, athletes need to consume high amounts of (non-vegetable) carbs before, during, and after exercise. However, the understanding of how low-carb diets can increase performance is starting to catch on.

You can only store about 2,000 kilocalories of carbs in your body as glycogen.  You will burn through a majority of it if you’re exercising for more than a couple of hours.

That’s when you hit the wall of diminished performance. To avoid that train your body to more burn fat.

Athletes who adopt this strategy can become exceptionally good at burning fat. Even if they’re not eating calories during exercise, lean athletes have at least 20,000 to 30,000 kilocalories on their body in the form of adipose (fat) tissue that they can access during exercise. Other benefits are: speedier recovery rates, improved metabolic health, and a leaner body composition.

Jeff Volek, Ph.D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high-fat, low-carbohydrate diets, investigating how it affects human health and athletic performance. Volek has published many scientific articles as well as several books, including “The Art and Science of Low Carbohydrate Living,” and “The Art and Science of Low Carbohydrate Performance.”

Both of these books were co-authored with Dr. Stephen Phinney, a physician who has studied low-carb diets even longer than Volek.

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.