Fat-to-Protein Ratio on Keto: Healthy vs. Gut Issues

How much fat and protein is ideal on the healthy keto diet?

Here is your daily calorie intake in percentages:

20% protein

70% fat

5% low-glycemic carbohydrates (not including vegetables)

5% low-carb vegetables. 

Get plenty of leafy green vegetables, so you get enough vitamins and minerals. You do not have to count these towards your carbs each day.

Continue reading “Fat-to-Protein Ratio on Keto: Healthy vs. Gut Issues”

The Best Type of Exercise for Recovery

Three main types of movements:

1. Isometric:  You are holding a pose. You are contracting your muscles, but you are not lengthening or shortening the muscles. 

For example you are in a push-up position and you are contracting your muscles but you are not lengthening or shortening that muscle. You are just holding that pose while your muscles are in contraction.  That is called isometric.

2. Concentric:           You are shortening the muscle while contracting. 

For example, you are bending your elbow. 

3. Eccentric:  You are lengthening the muscle while contracting. 

It is also called negative training.  For example, you are straightening your arm. There are many different examples of eccentric: walking down a hill you are going to use a lot of eccentric type motions. Another example, you do a pull-up okay and then you let yourself down very slowly or you are in a push-up position and you are letting yourself down you are not concentrically pushing you are letting yourself down slowly so it is kind of a reversal of a certain motion. Another example would be you have these bands at the gym this band is connected with your arm and you are contracting away from your body. That would be concentric.  Eccentric is letting it down closer to your body.

Eccentric motions can have a lot of benefits. There are actually more benefits of eccentric motions than concentric type motions.

Benefits of eccentric motions: 

1. It may produce bigger, faster, and stronger muscles.

For example, gym and you are doing bench press. Push the weight up to as far as you can and then you bring it down really slowly.  You are actually getting more benefit on this reverse motion. You are actually stronger you can do more reps that way but they are going to have to spot you too because you are not going to be able to do the other motion as much but you can get bigger muscles faster muscles and stronger muscles by focusing on the eccentric motion.

2. There is greater force. You are going to have more disruption and that is what creates the delayed soreness even more than the concentric motion.

3. You will get the best repair possible. A lot of people in rehab physical therapy chiropractic use this type of therapy.

4. Better for tendon. For example, if there is a problem with tendon, fascia or after surgery because there is way more strength in that direction and you can scale it down where there is just a little bit of motion and you can slowly progress and improve things on a nice gradual basis and see a lot of improvement in the tendon function.

5. Eccentric motions are more efficient (less mitochondrial adaptation)

6. Eccentric motion is good for people with sarcopenia, osteopenia, or tendon damage. It is really good for sarcopenia, which is a condition where people are getting older and they are losing their muscles this is a safer type of an exercise.

And then we have osteopenia, which is kind of a precursor to osteoporosis. It is a very good exercise to do for that.

Also, if you have tendon damage in the shoulder or you had you ripped your Achilles tendon or you damaged medial collateral ligaments on your knee this would be a great rehab type exercise.

Eccentric motions may produce more metabolic rate, more improvement with inflammation, and less inflammation.

This type of motion produces more metabolic rate more improvement with inflammation it actually produces less inflammation, which leads to a whole series of additional benefits.

This blog is meant to bring your awareness up of the eccentric movement. It is beneficial if you are trying to recover a certain part of your body.

This Post has been condensed from Dr. Berg’s video, The Best Type of Exercise for Recovery https://www.youtube.com/watch?v=Z4IrYafP2NU

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.

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5 Things You Must Know About Ketosis

The first thing you need to know is the principle of get healthy to lose weight and not lose weight to get healthy.

Healthy Keto emphasizes the quality of the protein, fats and carb macros.  We want to use higher quality ingredients and focus on getting healthy first.

Continue reading “5 Things You Must Know About Ketosis”

Seven Causes Of Adrenal Fatigue

Adrenal fatigue is a condition where your adrenal glands get overworked and burned out. It can take a major toll on your health and wellbeing, so you’ll want to avoid the major adrenal fatigue causes if you can. In this article, learn what causes adrenal fatigue and how to fix it.

What is adrenal fatigue?

What are the adrenal glands? The adrenal glands are two triangle-shaped glands. There is one on top of each of your kidneys. The adrenal glands have an outside and an inside. We’re going to be primarily talking about the hormones on the outside—especially cortisol. Cortisol is a stress hormone. 

Continue reading “Seven Causes Of Adrenal Fatigue”

Adrenal Fatigue Test

If you would like to loose weight you may also be interested in the posts:

Part One – Will Adrenal Fatigue Cause Weight Gain?

Part Two – Will Adrenal Fatigue Cause Weight Gain? How does this actually work?

Next week we will cover Seven Causes Of Adrenal Fatigue.

Adrenal Fatigue Test

These are the two simple home tests that you can do for adrenal fatigue. All you need is a flashlight.

Continue reading “Adrenal Fatigue Test”

Are You Addicted To Carbs? Here Is What You Can Do.

Carbohydrates are highly addictive. We are conditioned as children to feed a carb addiction – most children consume large amounts of sugar daily. Sugars and refined grains are added to baby food, cereal, candy, and virtually all processed foods.

Carbs are so addictive because they trigger two hormones: dopamine and serotonin. These are pleasure and happiness hormones.  This sugar addiction is real and it will literally control you to a point where you are completely out of control.

Over time, an addiction to carbs becomes stronger and stronger.

So what can you do to break a carb addiction?

Continue reading “Are You Addicted To Carbs? Here Is What You Can Do.”

The Most Important Action You Can Take If You Have Adrenal Fatigue.

The Adrenal can become burnt out.

If you have too much adrenal function like too much cortisol it’s called Cushing’s.

If you have a deficiency of cortisol and other adrenal hormones, that is called Addison’s.

The two big symptoms of adrenal fatigue are chronic fatigue and chronic inflammation.  Cortisol normally is an anti-inflammatory. But if the adrenals are weak or you run out of cortisol or it does not work anymore because of cortisol resistance then you get inflammation.

Continue readingThe Most Important Action You Can Take If You Have Adrenal Fatigue.

Calorie Myth. Why Low Calories Does Not Equal Weight Loss

Let us talk about calories.

A calorie is a unit of energy in food. Each type of food (carbohydrates, proteins, and fats) has its own unit of energy.

Continue reading “Calorie Myth. Why Low Calories Does Not Equal Weight Loss”

The HUGE Mistake Counting Carbs on Keto (Ketogenic Diet)

All you need to do is focus on lowering your carbs, right? Wrong.

On the keto diet, you reduce your carbs to below 50 grams. We do this because carbs increase insulin, and insulin blocks ketosis. If you are not in ketosis, you are not doing the Ketogenic diet correctly and you will not loose weight. But carbs are not the only factor to consider.

Continue readingThe HUGE Mistake Counting Carbs on Keto (Ketogenic Diet)

What Sugar Does to Your Arteries

Probably the biggest damage from high amounts of sugar in the blood, with a diabetic, is done to your vascular system.

There are two types of damage to you vascular system:

  1. the macro vascular system, with the large vessels and
  2. the micro vascular system with small capillaries.

In the large vessels there is the coronary artery that supplies the heart muscle and there are peripheral arteries throughout body. There is also the micro vascular system that goes to the retina of the eye or the kidney.

Continue readingWhat Sugar Does to Your Arteries
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