Can You Get Fat on Too Much Protein?

When you consume protein, you trigger two hormones: insulin and glucagon. These are opposing hormones.

While insulin stops fat burning, glucagon increases fat burning. This is why consuming too much protein does not cause you to put on fat on keto.

So if you are replacing carbs with protein, you are most likely not going to put on more weight.

However, too much protein can…

• Slow down ketosis

• Cause sleepiness

• Cause bloating/constipation

• Lower sleep quality

• Cause indigestion

• Increase kidney or liver damage

Adding in intermittent fasting can help lower these side effects.

Continue reading “Can You Get Fat on Too Much Protein?”

Family Not Taking Your Advice (Nutritionally)?

How do you deal with friends or family members that does not take your nutritional advice. The reason why they do not take your nutritional advice is because they have a fix idea that they are unwilling to look at something else – focused on their view point. Usually when you have the fix idea about something, you are not flexible in think about new data despite the results.

Reasons:

Continue reading “Family Not Taking Your Advice (Nutritionally)?”

The 7 most important intermittent fasting rules:

1. Beverages: Water, tea, and coffee are fine to have while fasting. Drinking water while fasting is beneficial. Certain types of tea may actually help you fast for longer and decrease hunger. Dr. Berg recommends green tea. Coffee is fine, but don’t overdo it.

2. Supplements: Taking certain supplements while fasting is important. This includes taking vitamins, electrolytes, B vitamin in the form of nutritional yeast, trace minerals, nutritional yeast, and omega-3 fatty acids. A green drink without fiber (like wheatgrass juice powder) is fine. Avoid protein powders and branched-chain amino acids. You can try bone broth or MCT oil, but they don’t work well for everyone. MCT oil will shift to burning MCT not your own body fat, but is good for the transition into keto.

3. Really hungry: Don’t eat unless you are really hungry. If you meet your fasting goal, but you are not hungry, and you feel like you can go longer, then go a little longer. But do not go too far to the point where you are weak, tired, irritable, or dizzy.

4. Fast: The longer the fast, the more important it is to refeed slowly. If you do a fast for 48 hours or longer, make sure that when you do eat, it is just a small amount of food. Then wait and gradually have more to avoid bloating.

5. Insulin resistance: A good indication of how bad your insulin resistance may be is how long you can fast. If you can fast easily, your insulin resistance may be much better. If you cannot fast for very long, you may still have insulin resistance, and you just have to give it more time and keep working at it. (Slowly increase the length of the fast until you reach your desired fasting hours.)

6. Intermittent fasting: Always do healthy keto with intermittent fasting (fast for 16 hours and have two meals in the eating window. For example noon and 6 p.m.) The healthy keto diet may help keep your insulin low when you do eat and may provide a wide range of health benefits. (Do not cut calories unless you are satisfied.) A high-carb diet could minimize the effects of intermittent fasting.

Continue reading “The 7 most important intermittent fasting rules:”

Improve Your Immune System With Intermittent Fasting

A healthy immune system will protect you from developing illness and being infected by bacteria and viruses.

In this video, Dr. Berg talks about how to supercharge your gut microbes with intermittent fasting.

The health benefits are the following:

1. Increase resistance to oxidative stress (aging) + xenobiotic stress (exposure to chemicals)

2. Increase diversity of microbes, which important to your gut health.

3. Increase tolerance to bad bacteria

4. Restores intestinal epithelium (lining of the colon)

5. Microbes live longer

6. Starve off sugar for yeast and candida

Intermittent fasting will kill off the bad population, the pathogenic microbes, and you help the good population. These microbes do a lot for you. They help recycle and increase your bile acids, which help you digest fats and extract fat-soluble vitamins and omega-3 fats.

Continue reading “Improve Your Immune System With Intermittent Fasting”

Inflammation. What are the Causes?

What Is Really At The Core Of Your Inflammation?

1. Stress:       Cortisol is a very powerful anti-inflammatory adrenal hormone.

When your body runs out of cortisol, perhaps because you have adrenal stress, or you are burned out, you start developing all sorts of inflammatory conditions. You can even develop an auto-immune condition. If you have high levels of cortisol from stress, the receptors on your cells become resistant to cortisol, leading to cortisol resistance. Effectively you have both high and low levels of cortisol at once.

2. Insulin.      Insulin is also an anti-inflammatory hormone. When your insulin level goes high because you are eating too much sugar, you develop something called insulin resistance. There is too much insulin, so your body protects itself by decreasing the number of the insulin receptors on your cells, your body becomes resistant to the insulin, and you develop inflammation.

Insulin is the only hormone that lowers blood sugar. Many people have high blood sugar and inflammation because their insulin can no longer work, or because their pancreas is burned out.

3. Sugar.        Consuming sugar (glucose) causes inflammation because glucose by itself is highly inflammatory. Stiffness, inflammation and pain can be the result of you consuming a lot of carbs and eating frequently.

4. Body fat.    Excess fat on your body produces substances that can cause insulin resistance.

Continue reading “Inflammation. What are the Causes?”

How to Relieve Stress

Blog - 1 stress

 Dr. Berg talks about the 8 ways to relieve stress.

  1. Walking outdoors(lots of oxygen, low stress) vs. high-intensity with no oxygen type exercise.
  2. Vitamin B1– One teaspoon of nutritional yeast everyday to reduce internal stress.
  3. Nutrition:Herbal Adapatogens such as ashwagandha and holy basil. They help you increase your tolerance to stress and increase your ability to adapt to stress.

To learn more see https://draxe.com/nutrition/adaptogenic-herbs-adaptogens/

  1. Apple Cider Vinegar (ACV)– helps you absorb minerals: potassium, calcium, magnesium.
  1. Minerals: Calcium, Magnesium and Potassium are the 3 top minerals for lowering stress. ACV helps you absorb these minerals that are calming.

Supporting your stomach acid with ACV allows you to absorb physiological tranquilizers found in the leafy greens, which are important for relaxing the muscles.

  1. Acupressure:

There’s three different parts of your body that you can tap into to extract stress.

  1. The upper part of the neck will pull a lot of stress.
  2. The adrenal area, which is in your abdomen.
  3. Your mid-back the location of the flight or fight mechanism is called the sympathetic nervous system.

If you work on all three you pull a lot of stress out. You can do them right before bed. Here is a search links: https://www.youtube.com/results?search_query=acupressure+dr.+berg

For example, How To Do Acupressure https://www.drberg.com/blog/how-to-do-acupressure-learn-dr-bergs-techniques

  1. Breathing exercises:

If you notice yourself in state of stress you’ll notice light breathing, you are almost holding your breath. To relax, slow down your breathing, breathe in count to five very slowly and then breathe out counting to five.

The key is the exhalation. Slowing down your exhalation indirectly causes your nervous system adrenals to chill out.  If you’re trying to go to bed you can focus on your breathing.

Here is a link for the breathing exercise https://www.youtube.com/watch?v=LnjZQzB3BP8

8: Ketosis:

Ketosis is the state of fat-burning. It’s a low stress activity for the brain and the cells. It’s a more efficient fuel source for the metabolism. Dr. Berg likes to combine this with intermittent fasting because this takes the stress way down. You actually no longer run your body on blood sugar so you don’t have the ups and downs.  You can imagine how much stress comes with your high sugar or low sugar. If we could run your body on fat fuel it’s much better for the brain. It’s much better for your energy and your nervous system and to lower stress.

Here’s a free course: https://www.drberg.com/how-to-do-ketosis

Please try these eight keys to reduce stress.

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’s Nutritionals.

This post has been condensed from Dr. Berg’s, How to Relieve Stress. Here is the link  https://www.youtube.com/watch?v=xaIeNseFHp4

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Lydia Polstra

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