Potential Benefits And Side Effects Of Intermittent Fasting

These side effects only happen during the transition phase. If you push through it, you can receive amazing health benefits. If you start the Ketogenic diet and intermittent fasting correctly, these symptoms should not be a big problem.

Potential Intermittent Fasting Benefits:

1. Weight loss (especially in the mid-section)

2. Cognitive improvements (focus)

3. Less inflammation (arthritis, autoimmune)

4. Skin will improve

5. Improved memory 

6. Improved quality of sleep 

7. Less hunger 

8. Fewer cravings 

Potential Side Effects of Intermittent Fasting: 

Continue reading “Potential Benefits And Side Effects Of Intermittent Fasting”

Part Two – What to Eat for Your Body Type? This Week Liver and Thyroid Body Types.

Dr. Berg discusses what to eat according to your body type to get healthy and lose weight. Eating certain foods for your particular body type can trigger your body into burning unnecessary body fat.

If you are pretty sure that what body type you have you can go right to that eating plan and you are going to customize what meals that you want based on your body type.

Last week we discussed the Adrenal and Ovary Body Types. In case you missed it, here is the blog post. https://2healthyhabits.wordpress.com/2022/04/29/part-one-what-to-eat-for-your-body-type%ef%bf%bc/

This week will discuss the Liver and Thyroid Body Types.

But if you are a mixed body type or you feel like you are all the body types then the best thing to do is start out with the adrenal body type. Why, because about 80% of the people are the adrenal body type.  Start with the adrenal and then if you do not seem to feel as good or are you not losing as much weight go right to the liver.

LIVER  – The liver body types needs lower protein probably three ounces per meal. Why? Because the worse off the liver, the less you can digest protein. The liver is the organ that helps to metabolize the protein.

If you give someone with a bad liver a lot of protein they are going to have a lot of digestive issues. It is going to be very hard on the liver.

In fact what destroys the liver is large quantities of cooked meat or cook fat or deep fried fat so that is why you do not go low fat and low protein.  When people get older they cannot digest as much red meat or other proteins because the liver is getting bad.

One indication that of an unhealthy liver that you do not digest red meat and you do not tolerate fat but they really crave fat. They can have some but you have to add what is called some bile salts.  It works if you bloat, burp, or belch.  The liver body type usually has discomfort on the right side because of livers on the right side. The more fat that you consume the more you are going to have right shoulder pain or bloating or even headaches. Most headaches are liver or gallbladder problems.

Cruciferous is very important to consume these vegetables because cruciferous not only have the most nutrition but they have what is called phytonutrients. Those are the plant-based chemicals that have unique properties that are fight against many other diseases such as cancer, macular degeneration, prostate problems, breast cancer and other diseases.

The drug companies actually have done massive research to try to isolate those chemicals within the food that we eat and then they can patent those things.

For example, kale has over 600 carotenoids. What is the carotenoid? It is a phytonutrient that has all the different colored pigments; dark green, dark purple dark, red, orange, yellow. These are phytonutrients and you can call them antioxidants but phytonutrients are really the true name and they have a lot of great properties to protect you and keep you healthy.

The reason why you need those factors is that the liver is 3 and 1/2 pounds so it needs something raw or in that shake to be able to clean and heal the liver. The liver it loves bitter vegetables and that is why the cruciferous work very well. You want to consume those vegetables in large quantities 7 to 10 cups a day to actually heal the liver.  

There is some good news and bad news the good news about the liver. The good news is it is the one of the only organs that can completely regenerate 100%. The bad news it takes 3 years of healthy eating to achieve a brand new liver.

Eating for the liver body type will help your skin and your face. It has a lot of vitamin A, which is how it helps the skin. If you have a little bile salts you will absorb more of the vitamin A. You skin is going to be better. If you have dry skin and you are taking all this kale you stew up dry skin you are just lacking the bile to absorb that fat soluble vitamin. Liver cases do not do well on peanut butter and nuts and that is that seems to aggravate it so they get bloating or right shoulder pain, if you have that, cut those down.

TYROID – The thyroid body type is weight gain all over. They have a very slow metabolism and they do not do well with high quantities of protein. Go low protein, 3 ounces, and low-fat because they cannot digest fat and no cruciferous because sometimes cruciferous can deplete the iodine.  You can do cruciferous as long as you add iodine or add some sea kelp (seaweed) in your salad or something. 

These are general rules of thumb for these body types, it is not written in stone. For example, you do one of these diets and you start getting bloating. There are two reasons for bloating. 1. You have a gallbladder problem and you need bile salt if you have burping, belching, bloating or it could be those nuts that you are consuming or peanut butter, then you need more bath salts or cut down the nuts and seeds because the fats not being digested or it could be the cruciferous vegetables. Why? Because many people especially people with digestive problems and adrenal issues cannot digest those heavy fibers from the broccoli and they have stomach pain and bloating. If you have that you have to cut those out right now. It is really a lack of a certain enzyme, which is means it is lacking a certain bacteria that you do not have in your gut because the adrenal is destroyed it. You can slowly build it up but for right now just avoid it.

If you get tired on any one of these programs you need more protein so start increasing the protein some people leave more than others you cannot put everyone on the same diet so just keep increasing it until your fatigue goes away.

If you have cravings for sweets that means is you did not consume enough vegetables, so focus on eating at least 7 to 10 cups of vegetables. It is not hard to do if you do a kale shake and a couple salads.

It is the most important thing because that is how we are going to heal your body. If you are low on potassium because you are not having the any vegetable you are going to keep craving carbs. Your carb cravings should go away within a couple days by consuming enough greens.

Lastly the right shoulder pain, that is the liver issue that means that you are consuming too many nuts or peanut butter or something like that because when people start doing this program a lot of times they start loading up with nuts and they feel really bloated and have right shoulder pain.

That will give you some guidelines. Review the body types and decide which one to fits your needs.

You may find this video as well, What plan is best for your body type? https://www.facebook.com/watch/?ref=saved&v=1306747333168348

There is a fifth body type, the PANCREAS body type. Learn more about in this post, Dr. Berg Talks About The 5th Body Type. https://2healthyhabits.wordpress.com/2022/02/18/dr-berg-talks-about-the-5th-body-type%EF%BF%BC/

This Post has been condensed from Dr. Berg’s video, What to Eat for Your Body Type? https://www.youtube.com/watch?v=xvOwfkg9p2o

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

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

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity 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.

I invite you to follow my Blog https://2healthyhabits.wordpress.com/ Please click the Follow button. Hint: You may have to click the Accept and Close button before the follow button is available. Please Click Like when a Post interests you.

Alternatively, you may wish to follow my Facebook page https://www.facebook.com/2healthyhabits/ or follow on Twitter @LPolstra

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If you are reading this Post in my Blog and wish to contact me, please fill in this form starting with my email address lpolstra@bell.net

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Stress Makes you Fat – The #1 Sign of High Cortisol.

You may remember my blog How Stress Makes you Fat https://2healthyhabits.wordpress.com/2022/02/25/how-stress-makes-you-fat-%ef%bf%bc/

Now we will learn more.

Cortisol is the main stress hormone. If cortisol is too high, it can lead to a lot of different health problems. 

High cortisol can potentially lead to issues, such as:

Continue reading “Stress Makes you Fat – The #1 Sign of High Cortisol.”

Stress Eater?

Why do some people snack when stressed?

The hormone that is triggered by stress is cortisol. Cortisol is a hormone that has a function of regulating blood sugar to a certain degree. 

If a person has low blood sugar, cortisol is released and helps the body turn protein, fat, or ketones into sugar. This is called gluconeogenesis (Sugar – new – making something or making new sugar)). The body is making sugar out of non-carbohydrate sources. This happens in the liver.

Stress raises cortisol. Cortisol releases sugar, and there is a spike in blood sugar. Insulin kicks in and pushes the blood sugar down (hypoglycemia), causing low blood sugar. Now, the person will get hungry, crave carbs, and snack. When they snack, they’ll raise the blood sugar, and the whole cycle will start over. 

Two things that can trigger cortisol:

Continue reading “Stress Eater?”

These Cravings Are Driving Me Crazy!

There are three reasons why cravings are driving you to eat.

1.         Insulin resistance: 

Consuming a high carb diet raises insulin and keeps your blood sugars low, so you keep craving carbs. In this situation, you will eventually develop insulin resistance. Your cells will be hungry and craving carbs all day long.

2.         Low Fats:

Fats are necessary to allow you to be satisfied, especially when you’re doing intermittent fasting.

3.         Low micronutrients:

Micronutrients are incredibly important, especially when it comes to getting rid of cravings and hunger.

What Do I Eat To Feel Satisfied?

Continue reading “These Cravings Are Driving Me Crazy!”

The Key to Long Term Weight Loss

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Overweight people have insulin resistance. And they have higher insulin, which is 5 to 7 times normal. Did you know the people with the type-two diabetes have nine times as the amount of insulin as normal people?

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Insulin is the hormone that blocks fat burning but it keeps your appetite high.

If you’re not going to be burning fat you’re going to be burning glucose/ sugar. The problem is we only have about 1700 calories stored glycogen or sugar but you have 100,000 calories of a fat. That’s on a thin person so if you were overweight you will have more than 100,000 calories sitting on your body.

Many people never tap into the fat and are running on the glycogen because they have way too much insulin that keeps him hungry all the time.

So you’re hungry and you can’t lose weight. What are you going to do?

The most important thing is lower the insulin and fix insulin resistance. But to do that we have to understand what insulin resistance is.

Blog -3 High blood sugar

One function of insulin is to unlock the door on the cell to allow glucose into feed the cells. It also allows amino acids to enter the cell. It also allows nutrients to go into the cell like potassium, magnesium, vitamin D, vitamin C, zinc, B1, chromium and a lot of other minerals and nutrients.

If you have insulin resistance you are not going allow the nutrition or the fuel to go into the cell. You’re not going to feel satisfied.

If you’re not familiar with the ketogenic diet please check out this blog https://www.drberg.com/blog/healthy-keto-plan-start-here

For more information check out https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-ketogenic-diet/

If your having a hard time all that means is you have insulin resistance and you have to fix it. When you drop your carbs, going keto and doing intermittent fasting your insulin is going to go down and your body is going to start to tap into your fat reserves. It can take up to 14 days to be 80% in ketosis. During this time you will be less and less hungry. This may take a lot longer depending on how much insulin resistance you have. This is especially true if you are a diabetic or if you were a diabetic.

Your main target should not be weight loss initially it should be to fix the insulin resistance.

The way that you know insulin resistance is being improved is because your appetite goes down.

There are a few things to do to speed up the progress. One thing is to start taking MCT oil. The advantage to that is if you’re not totally in ketosis you can go to 100% ketosis pretty fast.

You may not lose weight because your body is using the MCT oil as fuel and not your fat reserves. But initially that’s OK because our goal is not to weight loss, it is to fix insulin resistance in order to loose weight and maintain a healthy and slimmer body long-term.

We want to fix insulin resistance and then loose weight.

To feel satisfied consume MCT oil or fat and get your nutrients from eating enough vegetables with your meal.

These nutrients will satisfy you just as much as the fat will satisfy you.

In the beginning you may have to take supplements like electrolytes, B vitamins and other nutrients because you still have insulin resistance and these nutrients can’t get into the cell. As you correct insulin resistance you’ll be able to absorb more and more nutrients and the need for taking them will decrease.

If you’re not bringing your carbs down to 20 to 50 g, preferably 20 g or less, those carbs will definitely keep the insulin to high and stop the fat from being burned.

First fix the insulin resistance and you will loose weight naturally.

To fix the insulin resistance and then loose weight, reduce your carbs, and add in healthy fats until your appetite is reduced and then reduce the added fat and start to burn your own fat reserves.

This post has been condensed from Dr. Berg’s video, The Key to Long Term Weight Loss Is.   For the original post, please copy and paste this link to your address bar https://www.drberg.com/blog/the-key-to-long-term-weight-loss-is

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


Genetics does not have to dictate my health.

Hello, my name is Lydia. I believe the best way to predict my future is to create it. To do that, I make it a habit to improve my health.

My goal is to maximize my physical performance and mental clarity, body composition, and most importantly my overall health with a wholesome diet and exercise.

Why am I so concerned, you may ask. My motivation came from watching my mother suffer from numerous illnesses. Her life was regulated by when she had to take her drugs.

I have been retired for a while and I have yet to experience any of her illnesses. I attribute that to eating a wholesome diet and exercise.

I supplement my diet with high-quality vitamins, mineral supplements.

In my posts, I focus on two diets: the Ketogenic (Low-Carb) and GAPS (Gut and Psychology / Physiology Syndrome) diets.

Continue reading “Genetics does not have to dictate my health.”
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