Other lifestyle factors to consider for minimizing your risk for heart disease include: -Reduce your net carbs and eliminate processed fructose. Replace the lost calories with higher amounts of healthy fats, not protein. -Normalize your omega-3-to-omega-6 ratio. Most get far too little omega-3, found in fatty fish such as wild Alaskan salmon, sardines, anchovies, fish oil and krill oil, and too much omega-6, as it is plentiful in processed vegetable oils and hence processed and fried foods. -Optimize your vitamin D level by getting regular, sensible sun exposure. Other nutrients of importance include magnesium and vitamins K2 and C. -Get eight hours of high quality sleep each night to normalize your hormonal system. -Get regular exercise and move your body as much as possible throughout the day.
Magnesium plays a vital role in biological function and mitochondrial health and is a culprit in the development of inflammation when your levels are low. It may also play a role in inhibiting the deposit of lipids on arterial walls and plaque formation.A century ago your diet provided nearly 500 milligrams (mg) of magnesium per day. Today, courtesy of nutrient-depleted soil, you may be getting only 150 mg per day. Your body flushes excess magnesium through your stool, so using magnesium citrate and monitoring stool consistency, consider starting with 200 mg of oral magnesium citrate and gradually increasing until you develop slightly loose stools. There are multiple factors affecting the inflammatory process in your body. Some of the more significant over which you have control, include:• Hyperinsulinemia — An excess of insulin in your blood triggered by a diet high in net carbohydrates. What you eat tends to be the deal-breaker in how much insulin your body secretes. However, there are other factors contributing to your insulin levels, such as smoking, sleep quality, exercise, and vitamin D level. • Unbalanced fatty acids — Your body needs a balance of omega-3 and omega-6 fats. Unfortunately, most diets have an overabundance of omega-6 fats leading to greater levels of inflammation. Strive for a 1-to-1 ratio of omega-3 to omega-6 fats to reduce inflammation and your risk of heart disease. The Minnesota Coronary Experiment was a study performed between 1968 and 1973 that examined the relationship between diet and heart health. The results were left unpublished until 2016 when they appeared in the BMJ. An analysis of the collected data revealed lowering your cholesterol levels through dietary intervention did not reduce your risk of death from coronary heart disease. The researchers found that for every 30-point drop in total cholesterol, there was a 22 percent increase in the risk of death from cardiac disease. Upon autopsy, the group eating vegetable oil and the group eating saturated fat had the same amount of atherosclerotic plaques in their arteries, but the group eating saturated fat experienced nearly half the number of heart attacks as the group eating vegetable oil.I know that we’ve covered a lot of information.
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“Super Foods”; Are They Anything More Than A MArketing Phenomenon
Intro
Objections To Our Own Excuses to Exercise
Intro-
Excuses we commonly tell ourselves and listen to
COVID and Keto
Let’s face it, COVID has been around since the dawn of time while this variation of COVID-19 appears to have been around for only a few years. With that being said, it is here to stay and will most likely remain on our planet for eternity. Are we going to cower and live in fear? Will you never leave your home again? Is life now a self inflicted prison of the innocent? For some, yes. There are stories of some who build bunkers in the 60’s to save themselves from a nuclear attack and never came up. After only a short period of time, the human mind begins to change and lose the ability to function in society. What may end up happening is a greatly enhanced desocialization effect when one combines the social media effect with the refusal to function. Perhaps this resonates with some. Unfortunately, it appears many minds are too far gone to understand real facts as opposed to fear and statements such as the previous are met with violent outrage. This aspect is terrifying. One has a greater chance of dying in a motor vehicle accident than from COVID-19. The chances of death by motor vehicle accident can be decreased or increased based on a variety of factors such as: air bags, seat belts, distracted driving, impaired driving, health of the vehicle, reaction time by the driver etc. The same goes for COVID-19. It’s apparent that if one has a metabolic condition and continues consumption of glucose laden foods, is elderly and lives in poor physical and mental conditions such as an assisted living home, their chances of contracting and dying from this disease (along with many other diseases) is increased. This means a senior citizen who lives in an assisted living facility and consumes a breakfast of coffee, juice and cereal, lunch of a sandwich of some sort with a piece of fruit and dinner of pasta (add a soda and some milk in for good measure) and perhaps a cookie or slice of pie/ cake for dessert; has a very habitable environment for disease to consume them. Yet what was described is the standard American diet (S.A.D.). Note there is no official one size fits all treatment for COVID-19. Many different therapies are being tested and tried. The best we can do is just that- our best. So what can be done to reduce the risks of this illness?
The purpose of this research is to really hone in and understand on number five. It is interesting that it appears by optimizing your metabolic health may be an effective way to mitigate the severity of a COVID-19 infection. This is because when you're metabolically flexible, you're not insulin resistant, and insulin resistance and diabetes are significant risk factors. A ketogenic diet was developed as a very powerful treatment for pediatric epilepsy (1920’s). The dawn of anti-seizure drugs (1930’s) put a keto lifestyle on the shelves. In 2020, we face a growing epidemic of insulin resistance including it’s effects such as diabetes, heart disease and increased susceptibility to viral infections. As of 2018, 34.2 million Americans have a diagnosis of diabetes. This is 1 in 10 Americans!!! 88 million have pre-diabetes and could be part of the increasing diagnosis any moment. In 2017, diabetes was mentioned as a cause of death in a total of 270,702 certificates. Diabetes may be underreported as a cause of death. Studies have found that only about 35% to 40% of people with diabetes who died had diabetes listed anywhere on the death certificate and about 10% to 15% had it listed as the underlying cause of death”. This means that just two years ago, 28 million more Americans contracted diabetes, which is preventable, than have COVID-19 thus far. As of 2017, more have died of diabetes than have COVID-19. Yet it’s being shown that those with insulin resistance are far greater at risk to contract diseases such as COVID-19. To better understand how this happens, let’s delve into some science for a moment. The four fuels your body utilizes on a daily basis are carbohydrates, fats, proteins and ketones. Each has it’s purpose and can be both manipulated either consciously or subconsciously to be positive or negative for your entire body (brain included). Carbs and fat are your two main sources of fuel. Carbs are your instant fuel while fats take longer to break down and can be more of that long slow burn. Protein is broken down into amino acids as your building blocks to repair and recover. Protein can be converted into glucose through gluconeogenic pathways and be used as fuel. However, the ideal fasted fuel is ketones. Protein can also be converted back into glucose through gluconeogenic pathways. When you fast, protein can be used as an alternative fuel, but the ideal fuel is ketones. Our bodies were designed to utilize glucose as the primary fuel of choice. Once a carbohydrate is consumed, it is broken down in what is known as a glycolytic pathway and either is burned or processed through 10 steps before reaching a molecular state known as Acetyl-CoA. This then enters the citric acid cycle and it’s substrates enter the electron transport chain to produce ATP (useable fuel). The consumption of carbohydrates releases insulin into the blood stream. With the release of insulin, you turn off the processing of fat (beta oxidation) as fuel and begin lipogenesis (build and store fat). On the flip side, when insulin is low as is during a state of ketosis (brought on by fasting, a ketogenic lifestyle and/ or exogenous ketones), beta-oxidation ensues and your body will use fat for fuel. Remember that while there’s 4 calories per gram of carbs and protein, there’s 9 calories per gram of fat. What does this mean? More energy can be released with less grams of fat than carbs or protein! Remember that fat burning is turned off by a high level of carbohydrates (specific to the individual). With low levels of carbohydrates, you burn fat and generate ketones to burn as fuel. Levels of insulin are low at this point and will signal to your adipose cells (fat cells) to release body fat stored at triglycerides. This occurs for the most part in the liver. For those with an unhealthy liver, this process can be inhibited. With increased beta-oxidation, oxaloacetate is pulled out of the mitochondria. As Acetyl-CoA can no longer combine with oxaloacetate, there’s a build up of Acetyl-CoA and then converts instead to acetoacetate. This then gets converted into beta-hydroxybutyrate. Beta-hydroxybutyrate enters the blood stream as fuel. With today’s Standard American Diet, most individuals never reach the ability to allow their bodies to experience fuel by ketones. The constant consumption of high glycemic foods keeps insulin raised and eventually leads to weight gain and worse yet, insulin resistance. Without the ability to shuttle glucose into cells as insulin does, excess glucose is allowed to float freely. Glucose is very rigid and therefore damages both the epithelial lining (blood vessels) as well as nerves. When it comes to a ketogenic lifestyle and viruses such as COVID-19, the keto bread is in the keto pudding. Many health officials talk about social distancing and mask wearing but do not address an issue that puts so many at risk and that is metabolic dysfunction. The virus exposes this risk and is capitalizing on individuals lack of desire to be well. There is extreme bias in the thinking of humans and how we react. The fact that human decision making is done out of fear as opposed to a full accounting of fact proves disproportionate. A true balance in our lives as individuals must be realized in order to achieve a true balance as a world that must either come together or fall apart. We spend an absurd amount of money each year in sick care as opposed to health care and watch the numbers of the sick rise higher and higher. Instead we have a free installation of health care in our bodies called ketones. This is extremely potent and powerful and ready to be accessed to those who are ready to step out of fear and into a reality where false evidence appearing real does not exist! Remember, in life we cannot control things but merely increase or decrease odds of an occurrence. Staying locked up in a prison without proper sunlight, proper nutrition and exercise while we gain weight and become insulin resistance is a method to contract disease. I thank you from the bottom of my heart and forever wish you only the best.
Intro
What is it carnivore diet
Potential benefits from it
Why you may not want to do it
Better than vegan?
Zevia can Living With
LUPUS Thank you for joining us! We understand health-related issues can be challenging to talk about but know that we’re here to help. To begin, let’s get on the same page about lupus as a condition. Lupus is an autoimmune disease. Autoimmune diseases cause the immune system to attack healthy cells by mistake, damaging many parts of the body, leading to chronic inflammation. There is no known cause or cure for lupus, and 9 out of 10 people with lupus are women. Additionally, 1 in 3 lupus patients suffer from multiple autoimmune diseases. Lupus most commonly affects your: - Skin - Joints - Internal organs, like your kidneys and heart According to the Lupus Foundation of America, six years is the average time from the onset of symptoms to obtaining a diagnosis of lupus. This is due to the many challenges associated with the disease. Symptoms can be unclear, can come and go, and can change, as well as mimic many other illnesses. While lupus is a widespread disease, awareness of the disease lags behind many other illnesses. There are four different forms of lupus: SYSTEMIC LUPUS is the most common, accounting for approximately 70 percent of all cases of lupus. In approximately half of these cases, a major organ or tissue in the body, such as the heart, lungs, kidneys, or brain, will be affected. CUTANEOUS LUPUS (affecting only the skin) accounts for approximately 10 percent of all lupus cases. DRUG-INDUCED LUPUS accounts for about 10 percent of all lupus cases and is caused by high doses of certain medications. The symptoms of drug-induced lupus are similar to systemic lupus; however, symptoms usually subside when the medications are discontinued. NEONATAL LUPUS is a rare condition in which the mother's antibodies affect the fetus. At birth, the baby may have a skin rash, liver problems, or low blood cell counts, but these symptoms typically disappear completely after six months with no lasting effects. If you’re living with lupus, here are some statistics you may relate to: 65% of people with lupus say chronic pain is the most difficult part of having lupus. 76% of lupus patients say fatigue caused by lupus has forced them to cut back on social activities. 9% of people with lupus say they can no longer work full-time due to lupus complications. Patients report pain, lifestyle changes, and emotional problems associated with lupus as the most difficult parts of coping with lupus. Living with lupus is all about managing symptoms. To do this, it’s important to identify your lupus flares, aka the times your symptoms get worse. Flares can come and go. Common triggers include: - Overwork and not enough rest - Stress - Being out in the sun or having close exposure to fluorescent or halogen light - Infection - Injury - Stopping your lupus medicines - Other types of medicines Before a flare, your symptoms might get worse, or you might get new signs and symptoms, such as: - Feeling more tired - Pain - Rash - Fever - Stomach ache - Severe headache - Dizziness One of the most important and first steps for managing your symptoms is to follow your treatment plan closely and keep your healthcare providers up to date with how you’re feeling. Open communication with your doctor is key. Only you can feel what’s going on in your body. Let your doctor know immediately if you think you are not tolerating treatments. According to research, patients with lupus who see their rheumatologist regularly have better health outcomes. Many effects of lupus can be silent, such as the onset of kidney disease. This is why it’s crucial to keep up with routine check-ups and doctor visits, even if you are feeling well. Learn about lupus. The more you know about your condition, the more you’ll feel more in control. It’s also important to know as much as you can about what triggers a flare for you. Take note of what you were doing or experiencing when your flare developed, and what you think your particular triggers may be. Get the right amount of exercise. Your mental health, bone health, and cardiovascular health all benefit from exercise. Exercise will also help with weight control. The type of activity isn’t as important as getting daily exercise. If you’re of childbearing age, do plan for pregnancy. This is especially important if you are taking medication to manage your lupus. When planning to conceive, working with your doctor is key for a healthy pregnancy. It’s important to create a schedule that allows plenty of time for rest. This means 7-8 hours of restful sleep each night and time to take breaks throughout the day. The goal is to avoid becoming overtired. Meditation, yoga, reading a good book—practice activities regularly that help you reduce stress. Nothing will zap your energy faster than stress and negativity. Surround yourself with positive people and participate in activities you enjoy regularly. Sun protection is important all year round. Ultraviolet radiation can cause a flare or skin rashes, and some medications increase your sensitivity to UV. Opt for a mineral-based sunscreen for the best coverage. There are plenty of reasons to quit smoking, but if you have lupus, here’s one more: Various studies report smoking possibly could trigger lupus flares. Studies have confirmed that smoking worsens many aspects of lupus. Not everyone needs to go on a special diet when diagnosed with lupus. However, there are certain foods that may trigger flares. Replace soda and sugary beverages with water. You can make water more exciting by flavoring it with fresh fruits and herbs. Replace chicken with end grass fed red meat and fish. Fish and end grass fed beef is a lean protein that is high in omega 3 fatty acids as compared to the high amount of omega-6 arachadonic acid that is found in chicken. Avoid refined carbohydrates. This includes processed bread, pasta, rice, and snacks. Widespread and chronic inflammation is common with autoimmune diseases such as lupus. You can help your body fight against the harmful effects of inflammation with the following foods: - flax seeds - avocados - walnuts - berries - leafy green vegetables - carrots - squash - lean protein Imagine understanding the cause of your symptoms instead of masking them with medications. Functional medicine does exactly that! Functional medicine is used as a tool to address the underlying causes of disease. It’s ideal for chronic conditions such as lupus. Using a system-oriented approach, the patient and practitioner work together to develop a therapeutic partnership. This means you play a significant role in your treatment. Conventionally trained physicians are mostly taught to diagnose disease by symptoms, NOT by their underlying cause. Functional medicine techniques have identified five common hidden causes of chronic conditions. These include: - Allergens - Microbes or imbalance of the bugs in your gut - Toxins - Poor diet - Stress We’re here to help you address these hidden causes of flares and customize a treatment plan for you. We have a few minutes left. Please post your questions in the comments section. Please continue to share your questions. If you need help with any of the lifestyle changes we discussed, feel free to schedule a consultation with our office by calling [phone]. We’re here to help you live better with lupus! Thanks AGAIN! |
Hosts
Jim and Chantea Goetz host Healthy Happy Hour, an hour long event each week where they take you into their world to become a better version of yourself. Learn new topics on your health and fitness, enjoy new recipes of organic, ketogenic and paleo dishes. Understand at times controversial topics and learn a new exercise each week to keep you moving towards greatness! Get on your couch to get off your couch and Live Functionised! Archives
October 2020
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