Getting Too Skinny on Keto?

Adding carbs will stop weight loss, but it will also knock you out of ketosis (fat-burning). Do not increase your carbs above 50 grams. Instead, if you are getting too skinny on Keto keep the carbs no higher than 50 grams per day, keep protein under 8oz. per meal, and try to consume large amount of salad or vegetables.

Continue reading “Getting Too Skinny on Keto?”

Does Intermittent Fasting Cause Muscle Loss?

Does Intermittent Fasting Cause Muscle Loss?

The quick answer: No.

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

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

Continue reading “Does Intermittent Fasting Cause Muscle Loss?”

Can the Keto Diet Decrease Your Fitness Performance?

Can the Keto Diet Decrease Your Fitness Performance? No.

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

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

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

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

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

How 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.”

How to Really Become Fat Adapted.

It is important when you start the Ketogenic Diet to have the correct estimation of how you’re going to achieve your health and weight loss goals.

You may become frustrated if takes a lot longer than you expect to become fully fat-adapted (burning body fat) and begin to lose weight.

In this video, we’re going to talk about how to really become fat-adapted.

The goal of Keto is to go from burning sugar (glucose) for fuel to burning fat (ketones) for fuel.

When you first start Keto here is what to expect:

Continue reading “How to Really Become Fat Adapted.”

Loosing Weight? Here Are A Few Ways To Measure Your Progress.

1. BMI

Why it works: A rough estimate of whether the number on your scale is healthy based on your height and weight, your Body Mass Index (BMI) is a good indicator of your risk factors for certain conditions like cardiovascular disease and diabetes.

DIY: To determine your BMI, plug your numbers into this BMI Calculator. Here is the link https://www.cdc.gov/healthyweight/assessing/adult-widget/iframe.html

For example, Mary is 5 Foot, 4 inches and weights 135 pounds.

Her BMI is 23.17, which is in the Normal range.

You can use the same link to find out your starting point on the BMI chart below.

Continue reading “Loosing Weight? Here Are A Few Ways To Measure Your Progress.”

Happy New Year! Here are the Top 10 Posts for 2020.

The Top 10 Posts of 2020 are ranked by the number of times you liked a Post.

Continue reading “Happy New Year! Here are the Top 10 Posts for 2020.”

Give Yourself Full Body Workout Without Equipment Or Machines.

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

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

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

Growing Muscle on Keto

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

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

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

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

Continue reading “Growing Muscle on Keto”

The Bigger Benefits Of Exercise Is Not Weight Loss.

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

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

Bigger Benefits Of Exercise Are:

  1. Prevents the loss of muscle mass.

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

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

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

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

  1. Builds antioxidant reserve network.

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

  1. Stabilizes blood sugar.

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

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

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

  1. Enhances sleep.

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

  1. Increases flexibility.

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

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  1. Strengthens the heart.

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

  1. Enhances cognitive function and mood.

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

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

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

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