Tag Archive: fat loss

Mar 27 2017

LCKL 067 – Biohacks 101 Series – Fasting – How Fasting Impacts Fat Loss…

One of the greatest benefits associated with fasting is that of fat loss. If you are wanting to learn the ins and outs of how fasting will actually help you lose weight, then this episode is for you.


This episode covers 4 top reasons why fasting can help with fat loss.

Reason #1 - Increases Human Growth HormoneReason #2 - Increases LipolysisReason #3 - Increases CatecholaminesReason #4 - Increases Ketosis Related Fat BurningOther Reasons
  • Studies have shown that fasting can increase the level of human growth hormone secretion substantially.

Relevant Studies

  • Study #1 – Kerndt et al published a study in 1982 showing that after a patient underwent a 40 day fast, not only did his glucose and insulin go way down, but his human growth hormone went from 0.73 to 9.86 which is a massive 1250% increase. This study showed that a shorter 5 day fast gives a 300% increase. That is still a remarkable increase.
  • Study #2 – Hartman et al showed that there was a 500% increase in Human Growth Hormone in only a 2 day fast.
  • Other studies have shown that people were able to increase their growth hormone by 1300% in Women and 2000% in Men in only 24 hours.

Benefits of HGH in Relation to Weight Loss

  • Promotes more muscle growth. More Muscle, more fat loss.
  • Increases Energy Production.
  • Improves Quality of the Heart and the Kidneys.
  • Builds Stronger Bones.
  • Increases Breakdown of Stored Fats.
  • Increases Use of Fats for Energy.
  • Counteracts the Action of Insulin. I.e Moves sugar out of the cells.

But Won’t Fasting Inhibit Athletic Performance and Stop Me Exercising?

  • Actually, no it will not.
  • An increase in noradrenalin during fasting will give you more energy to train harder.
  • Elevated HGH increases muscle mass and makes workout recovery easier.
  • Fasting does not burn muscle and actually may help build it faster.Studies have shown that fasting can increase the level of human growth hormone secretion substantially.
  • Releases Stored Triglycerides from body fat so it can be stored for energy.
  • Most tissues in the body are able to use fatty acids for fuel. The only parts of the body that now require glucose is the brain and the red blood cells.
  • To do this, the triglycerides will be broken down into glycerol and 3 fatty acids. The glycerol portion will be sent to the liver where it will be turned into glucose by gluconeogenesis. This very small amount of glucose will be used to fuel the parts of the brain that require it, the red blood cells and the renal medulla.
  • When insulin is high, the process of lipolysis is low and fat burning is almost impossible.
  • Also known as Adrenaline and Noradrenaline.
  • When released from the brain it directly switches on fat cells, cranking the fat breakdown at an amplified rate.
  • It is also important for maintaining energy levels whilst fasting. In fact a study by Zauner C et al showed that four days of fasting skyrockets your norepinephrine to 117% of what it was.
  • On top of this noradrenaline has been shown to decrease appetite.
  • Two ways that you can increase your norepinephrine is through fasting and through HIIT workouts.
  • Helps shift from sugar burning to fat burning.
  • In a study published by Zauner C et al they showed that over a 4 day fast they increased the production of beta hydroxy butyrate from 182.7 umol/L to a whopping 4781.6 umol/L which is a whopping 2527% difference.
  • By end of 24 hours you have burnt more fat than a day of eating.
  • The more days you fast the more keto adapted you are and the more fat you will burn.

Within the course, there are 2 more reasons why fasting can help with Weight Loss, including its impact on insulin sensitivity and also its impact on hormone sensitive lipase. Remember that as I find more information that I think could benefit the course I will add it most likely in the resources part of that lecture so make sure you keep an eye on it. The good news is too that once you have purchased the course you get it for a lifetime – even all the updates.

Now If you are wanting to get the shownotes to this episode or to any of the episodes in the Biohacks – Fasting segment they are available within the course. I put a lot of time and effort into producing this Water Fasting course so I can’t possibly give away all of the information for free.

DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Mar 09 2017

LCKL 059 – Copper – The Secret Anti-Ageing, Fat Loss Nutrient

Although Copper is something we think is bad for us, it is actually a trace mineral that is required for many different reasons, one of which is because it is involved in so many enzymatic actions that our body would not function without it. It is one mineral that should not necessarily be supplemented but which should come from our diet. Check out the episode to see the details.

  • What Copper Is;
  • Copper Deficiency Symptoms;
  • Causes of Copper Deficiency;
  • Populations Most Likely to be dealing with Copper Deficiency;
  • Ketogenic Sources of Copper
  • Benefits of Copper
    • Arthritis;
    • Growth;
    • Hair and Eyes;
    • Connective Tissues;
    • Brain Stimulation;
    • Enzymatic Actions;
    • Hair and Skin Health;
    • Energy;
    • Inhibition of Bacteria;
    • Thyroid Health;
    • Production of Red Blood Cells;
    • Immune Health;
    • Lowers Cholesterol;
    • Increases Fat Burning and Weight Loss.
  • Dosages of Copper being sure not to go to excess; and
  • Side Effects and Precautions.
What is Copper?Deficiency SymptomsCauses of DeficiencyPopulations Most Likely To Be DeficientKetogenic Sources of CopperBenefitsDosagesSide Effects and Precautions
  • Copper is an essential trace mineral that is absolutely necessary for survival.
  • The majority of the copper in the body is found in the liver, brain, heart, kidneys and skeletal muscle.
  • Being a trace mineral only very small amounts are required and although small amounts are beneficial, large amounts are detrimental.
  • Low Body Temperature;
  • Brittle Bones;
  • Dilated Veins;
  • Low White Blood Cell Count;
  • Uneven Heartbeat;
  • Low Resistance to Infections;
  • Birth Defects;
  • Low Pigmentation;
  • Thyroid Disorders;
  • Stunted Growth;
  • Lethargy;
  • Paleness;
  • Bleeding under the skin.
  • Copper Deficiency is relatively rare but can occur in a number of situations.
  • When over 50mg/day of supplemental zinc is taken for extended periods of time.
  • Very high levels of Vitamin C supplementation over an extended period of time.
  • Infants drinking cows milk as opposed to formula, especially premature infants, infants with prolonged diarrhea, infants and children recovering from malnutrition.
  • Individuals with malabsorption syndromes, such as celiac disease, sprue, short bowel syndrome.
  • Cystic Fibrosis patients may be at an increased risk also.
  • Leafy Green Vegetables;
  • Mushrooms;
  • Oysters;
  • Nuts;
  • Seeds;
  • Liver; and
  • Seafood.


  • It has anti-inflammatory effects on the body and it assists in reducing the symptoms of arthritis.


  • Copper is essential for normal growth and health.
  • It is helpful in the protection of the skeletal, nervous and cardiovascular system.
  • With a copper deficiency, the normal growth of organs and tissues, as well as proper oxygenation from ample red blood cells would be impossible.

Pigmentation of Hair and Eyes

  • Copper is a vital component of melanin, which will impart coloration of skin, hair and eyes.
  • Tyrosinase is an enzyme that is derived from copper and it is required for the melanocytes to produce melanin.
  • It also helps to maintain the coloration of your eyes and keep them beautiful.

Connective Tissues

  • Plays a significant role in the synthesis of haemoglobin, myelin, melanin and collagen.
  • It helps to protect the myelin sheath that surrounds the nerves.
  • Involved in the production of elastin which helps keep the skin flexible.

Brain Stimulation

  • Copper is absolutely essential for optimal cognitive function, as well as neurodevelopment and growth.
  • However, too much copper in the brain can do the complete opposite and lead to neural degeneration.

Enzymatic Action

  • Copper is an essential cofactor for many different enzymatic actions in the body and therefore without it our function would not function properly.

Improves Skin and Hair Health

  • Dermatologists say that copper is awesome as a skin care treatment due to the fact that it helps to fight wrinkles and treat scars.
  • It has also been found to help with hair loss due to it being a cofactor for healthy skin and hair follicle health.

Increases Energy

  • Copper is essential for the synthesis of adenosine triphosphate (ATP) which is the energy system throughout the body.

Inhibition of Bacteria

  • Studies have actually shown that copper may destroy or inhibit the growth of bacterial strains like E-Coli, as well as boost the immune system to fight off the bacteria.

Thyroid Health

  • Copper is one nutrient that is important for healthy thyroid function.
  • It will stimulate the thyroid whilst also protecting the body against too much thyroxine in the blood.
  • If you are taking zinc supplementation for hypothyroidism be aware that excess zinc supplements depletes your body of copper, leading to a copper deficiency.

Production of Red Blood Cells

  • 4 Copper Containing enzymes known as multi copper oxidases have the capacity to oxidise ferrous iron to ferric iron.
  • Ferric iron can be loaded onto the protein transferrin for transport to the site of red blood cell formation.
  • Anemia is a clinical sign of copper deficiency and as iron has been found to accumulate in the livers of copper dependent animals this may indicate that copper is required for iron transport to the bone marrow for red blood cell formation.

Immune Health

  • Because of the important role neutrophils play in the immune system to fight off infection and because a deficiency in copper can lead to neutropenia (deficiency in white blood cells) it is important to make sure that your copper levels are adequate.

Lowers Cholesterol Levels

  • Studies have shown that copper can actually reduce LDL cholesterol and increase HDL cholesterol, therefore reducing your risk of it later on in life.

Increases Fat Burning and Weight Loss

  • One surprising benefit of copper is that of stimulating fat burning.
  • Studies have found that copper basically keeps your body in fat burning mode while you are at rest. They believe that copper actually blocks the “off switch” for fat burning.
  • A study was done at the University of California which took a group of mice with Wilsons Disease (genetic condition causing accumulation of copper in the liver). They found that the mice with the extra copper in their livers had lower than normal fat levels compared to the control group. The mice with the lowest amount of copper in their fatty tissues had more fatty deposits.

The RDA for copper is 900 mcg for both adolescents and adults. Supplementation is not considered necessary as you can get the majority of what you need from your nutrition.

  • The balance of zinc and copper is incredibly important. For instance, some studies have shown that the right amount of copper can stop tumor growth but too much copper can increase the growth.
  • Copper is very slow to metabolize so you can build an overabundance of it if you are not careful.
  • Safe levels of copper are between 1.5 and 3 mg per day for adults and no more than 2.5 mg for children.
  • If you accidentally take too much copper you may experience the following symptoms:
    • Palpitations;
    • Stomach Disorders;
    • Low Fertility; and
    • Sexual Dysfunction.

If you take way too much then you may deal with damage to the kidneys, liver, reproductive organs and brain.

DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Mar 08 2017

LCKL 055 – The Power of Alpha Lipoic Acid to Modulate Blood Sugar Levels and Increase Fat Loss

Are you dealing with Type 2 Diabetes or Severe Insulin Resistance? Are you curious about how antioxidants work? If so, then Alpha Lipoic Acid may be just what you are looking for. This amazing supplement is not only a fantastic antioxidant, but it also works to Lower Blood Sugars, Improve Type 2 Diabetes, Improve Cardiovascular Health, Improve Eye Health, Improve Nervous System and the Brain, as well as help with Fat Loss…

  • What is Alpha Lipoic Acid and why do we require more of it as we get older?
  • What are Antioxidants?
  • What is Oxidation?
  • How do different antioxidants differ?
  • How does Alpha Lipoic Acid work as an antioxidant?
  • How does Alpha Lipoic Acid work to Lower Blood Sugars and Improve Type 2 Diabetes?
  • How does Alpha Lipoic Acid help with Cardiovascular Issues?
  • How does Alpha Lipoic Acid help with the Eyes?
  • How does Alpha Lipoic Acid help with the Nervous System and the Brain?
  • How does Alpha Lipoic Acid help with Carpal Tunnel Syndrome?
  • How does Alpha Lipoic Acid help with Fat Loss?
  • What food sources are rich in Alpha Lipoic Acid?
  • What dosages of Alpha Lipoic Acid Should I have Per Day?
  • What are the Side Effects of taking Alpha Lipoic Acid regularly?
  • What precautions should I take when taking Alpha Lipoic Acid?
What is Alpha Lipoic AcidWhat are AntioxidantsBenefitsSourcesDosagesSide Effects
  • ALA or Alpha Lipoic Acid is a natural compound that is made in the body.
  • It is incredibly important and serves many vital functions at the cellular level, such as energy production.
  • As we age, the amount of ALA that we produce naturally decreases and therefore can induce greater free radical damage.
  • Before we go into the benefits of this supplement let me first explain what oxidation is and what antioxidants can do for you.
  • Oxidants are free radicals that you may find in the environment and they are also produced within your body under stressful situations or in the presence of pollution, cigarettes or alcohol.
  • Your body will create oxidant to help fend off microbes and viruses. However, if you have too many of them, they can cause serious damage and even contribute to certain cancers as well as heart disease.
  • So, does that means you should have unlimited amounts of supplemental antioxidants? The answer is a resounding no. If you take too many antioxidants in supplemental form then you turn off your bodies own production of antioxidants like glutathione. This means that when you stop taking the supplements you will not be able to produce the internal antioxidants like you should.
  • It is very important that you just make sure you consume a healthy diet with plenty of vegetables, spices, herbs and grass fed / pasture raised animals and you will possibly get the majority of the antioxidants you need and then you can just possibly add in 1 or 2 other sources.
  • What’s interesting is because of the different structures of different antioxidants they tend to provide benefits to different parts of the body:
    • Beta Carotene – Beneficial to eye health;
    • Lycopene – Beneficial for prostate health;
    • Flavonoids – Beneficial for heart health;
    • Proanthocyanidins – Beneficial for urinary tract health; and
    • Astaxanthin – Possibly the most potent antioxidant out there which is why I wrote a book on it entitled Healing with Astaxanthin, which is available both on my website and via Amazon.
      • It is particularly beneficial for protecting the skin against skin cancers.
      • Both Astaxanthin and Spirulina has been found to enhance both non specific and specific immune system and protect cell membranes and cellular DNA from mutation.

It is a Potent Antioxidant

  • It is an antioxidant that protects against damage to the body’s cells.
  • One of the main dangers of Diabetes is oxidative stress and the production of free radicals. The higher your blood glucose levels, the higher the amount of oxidative stress.
  • It is a very special antioxidant because it can act in both water and fat soluble domains in the cells and tissues. Therefore, it is easily absorbed and transported into many organs and systems throughout the body, such as the brain, liver and nerves.
  • This differs from other antioxidants such as:
    • Vitamin C – Only water soluble, therefore is not able to penetrate the lipid wall of the cell membranes very easily.
    • Vitamin E – Only fat soluble so you require sufficient amount of fats in your diet to be able to use properly.
  • Lipoic acid is so great that it even helps to regenerate vitamins C and E. It also helps to amplify the positive effects of other antioxidants such as glutathione and Coenzyme Q10.
  • On top of this, it teams up with the B Vitamins to support energy production in the body by converting the components of food into stored energy for future use. It helps to protect the mitochondria from being damaged and therefore makes energy production much more efficient.

Lowers Blood Sugar Levels and Improves Diabetes

  • Studies have shown that ALA may help reduce symptoms of peripheral neuropathy/nerve damage caused by diabetes. Although research has been done on use of intravenous ALA for the treatment of peripheral neuropathy, not as much research has been done on oral use.
  • It has also been shown to enhance the body’s ability to use its own insulin to lower blood sugar in people with T2D.
  • Lipoic Acid is so good that it has been found to work at improving Diabetes in only 4 weeks of supplementation.
  • Early studies have also shown that just 5 weeks of lipoic acid supplementation of 600-1800mg daily significantly improves stabbing pain, burning pain and numbness of the feet.

Improves Cardiovascular Health

  • Studies have shown that Lipoic Acid alongside Acetyl L Carnitine is incredibly beneficial for the cardiovascular system, especially Coronary Artery Disease.
  • It has been shown to be effective for reducing blood pressure

Improves Eye Health

  • Lipoic Acid has been found to help with cataracts due to its ability to protect against oxidative stress in the eye.
  • Studies have also shown it to be beneficial for protecting against glaucoma. This study had patients take either 75mg of lipoic acid daily for 2 months or 150mg of lipoic acid daily for 1 month.
  • Finally, research has shown it to be effective at protecting against retinitis pigmentosa which is quite a serious eye disease that can lead to serious vision loss. At present there is no medical treatment for that so the fact that it can be helped naturally is awesome.

Improves Nervous System

  • Lipoic Acid is an amazing nutrient, as I said before, because it can pass readily into the brain and reach all parts of the nerve cell.
  • Studies have shown that it may be effective for reducing brain damage after a stroke and that although it was an animal study, they lasted for 3 times as long as those that didn’t take the lipoic acid.
  • Lipoic Acid may also protect against AD by increasing the production of acetylcholine in the brain, which is often deficient in Alzheimers patients.
  • Headaches and Migraines may also be a thing of the past if you are taking Alpha Lipoic Acid supplements. Studies have shown that taking 600mg of ALA per day for 3 months results in decreased intensity and frequency of migraines.

Reduces Pain from Carpal Tunnel Syndrome

  • A study in the Journal of Hand Surgery by Boriani F et al found that postoperative administration of ALA after median nerve decompression may result in a lower incidence of pillar pain from carpal tunnel syndrome.

Improves Fat Loss

  • If you are looking at reducing body fat then Alpha Lipoic Acid may be something you would be interested in.
  • A very recent study that was published in the Journal of Clinical Endocrinology took 103 subjects and were randomised to receive either placebo or ALA (1200mg/day) for a period of 8 weeks. They tested them for body weight, changes in waist circumference, BMI, Lipid Profile and Plasma Leptin Levels.
  • Although no significant differences were noted in cholesterol levels, triglyceride levels, HDL levels there was some mild weight loss accompanied by a reduction in waist circumference.
  • Dark, Green Leafy Vegetables.
  • Beef.
  • Organ Meats.
  • Studies have shown dosages ranging from 300 to 1800mg per day.
  • It is a good idea to also supplement with Biotin and B Complex for optimal benefits.
  • Very rare and mild, such as skin rash.
  • Ensure you see a practitioner if you take insulin or other medications to lower blood sugars. Supplementation can enhance the effects of the drugs, leading to hypoglycaemia.
  • Studies have not been done on pregnant women or nursing mothers and therefore definitely consult a practitioner first.
DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Feb 23 2017

LCKL 053 – ANNOUNCEMENT – Get 60% OFF My New Water Fasting For Wellness Course

Are you interested in water fasting? Are you dealing with excess body fat and/or a chronic health condition that you are wanting to heal? If so, then check out my new course “Water Fasting For Wellness”. By listening to this episode you will get a discount of 60% OFF my course. However, you must listen to this episode to get this coupon code.

Within this episode you will learn all about my new course, what it can do for you and how you can get this amazing discount.


Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Low Carb Keto Living Inner Circle

Jens Recommended Online Store that delivers Internationally


Feb 03 2017

LCKL 051 – Leucine – The Rock Star Amino Acid That Can Boost Muscle Growth Considerably…

Are you wanting to lose body fat and build muscle then Leucine may just be the amino acid you should consider implementing in your diet. The most powerful branch chain amino acid is not only Ketogenic but also incredibly powerful.

  • What Leucine is;
  • Sources of Leucine;
  • Symptoms of Leucine Deficiency;
  • How Leucine affects Muscle;
  • How Leucine affects Longevity;
  • How Leucine affects Fat Loss;
  • How Leucine affects Cholesterol Levels;
  • How Leucine affects Glucose Levels;
  • How Leucine can boost Exercise Recovery;
  • Side Effects of Leucine Supplementation;
  • Correct Dosages of Leucine;
  • Toxicity of Leucine; and
  • Supplements that Leucine is beneficial to be taken with.
What is Leucine?Sources of L-LeucineSymptoms of Leucine DeficiencyBenefit #1 - Muscle Preserving EffectBenefit #2 - Builds MuscleBenefit #3 - Improves LongevityBenefit #4 - Increases Weight LossBenefit #5 - Improves Blood Glucose LevelsBenefit #6 - Improves Cholesterol LevelsBenefit #6 - Improves Exercise RecoveryBenefit #7 - Stimulates Muscle GrowthBenefit #8 - Other BenefitsSide EffectsDosagesToxicityToxicity
  • Leucine is one of the three branched chain amino acids.
  • It is the strongest of the amino acids.
  • It has a unique ability to stimulate skeletal muscle protein synthesis.
  • It is a purely ketogenic amino acid which means that it produces ketone bodies after catabolism.
  • It has a 10 times greater impact on protein synthesis than any of the other amino acids.

To optimise dietary absorption, many believe you need 2 parts L-Leucine and 2 parts L-Valine for every one part L-isoleucine. However others believe in different ratios.

  • Beef;
  • Pork;
  • Fish;
  • Poultry;
  • Eggs;
  • Cheese;
  • Milk;
  • Nuts;
  • Muscle Wasting;
  • Depression;
  • Low Energy Levels;
  • Muscle Weakness;
  • Studies have shown that even in conditions where atrophy is expected, such as cancer and burns, high concentrations of leucine are able to protect the lean mass of the person consuming the supplement.
  • Studies have also shown that individuals that are unable to use the muscles due to illness or injury can have the muscle breakdown halted by supplementing with Leucine supplementation.
  • Leucine turns on the growth switch which stimulates muscle hypertrophy.
  • There have been many studies that have demonstrated this.
  • For instance, one study that was published in the American Journal of Clinical Nutrition tested the impact of several combinations of different doses of whey protein and individual amino acids on changes in muscle protein synthesis, both during rest and after resistance exercise.
  • They found that 6.25g of whey protein with a 5g dosage of leucine was more anabolic than a dose of whey with less leucine.
  • Sirtuin proteins are enzymes that are sensitive to a cellular NAD+/NADH ratio and therefore the energy of a cell.
  • SIRT1 which is the molecule most commonly said to be the antiaging factor in resveratrol is thought to be a pro-longevity factor.
  • Through studies, Leucine has been shown to stimulate SIRT-1 activity by 13% in the adipose tissue and 43% in the muscle tissue, therefore suggesting biological plausibility.
  • A study that was published in “ Diabetes“ took 8 week old mice and split them up to be either on a chow or on a HFD diet with and without leucine.
  • They found that the mice on a high fat diet gained more weight than those on a chow diet. Please note that the high fat diet is actually only 45% fat and consists of very bad quality fats so not the type of fats consumed on a ketogenic diet.
  • But what they found was the mice that were on a high fat diet and were taking leucine had a 32% reduction in weight gain and a 25% decrease in adiposity.
  • The study published in “ Diabetes“ also showed that leucine supplementation improves glucose metabolism, reduces diet induced insulin resistance and lowers plasma glucagon levels.
  • They showed that 4 weeks after the HFD treatment the fasting blood glucose levels became elevated in the HFD mice compared with chow mice.
  • However, what they found was that leucine supplementation largely prevented this HFD induced hyperglycemia.
  • On top of this they found that the Basal Plasma Insulin Concentrations and Glucose Tolerance improved on the HFD – Leucine fed mice as opposed to the HFD – Non Leucine mice.
  • This means those taking the leucine were significantly more glucose tolerant and insulin sensitive than those not taking leucine.
  • The study in “Diabetes” showed that Leucine supplementation for 14 weeks decreased total cholesterol levels by 27% and LDL cholesterol by 53% in the HFD mice.
  • Another study that was published found that consuming the branch chain amino acids valine and leucine increased the serum levels of HDL Cholesterol.
  • There have been many studies done on how Leucine helps recovery. However these studies vary in their responses.
  • For instance, one study that was published in 2011 by Thomson et al found that those who had the recovery meal with higher amounts of leucine experienced a 2.5% increase in sprint power and a 13% decrease in perceived tiredness during the sprints.
  • However, there was another study published in 2012 by Nelson et al showed that it did not improve sprint performance or power, but did reduce muscle tissue damage.

There are many studies that show that Leucine activates the mTOR pathway, which is a switch that switches on the factory that produces muscles.

  • Increases Human Growth Hormone;
  • Inhibits Serotonin.
  • Excess consumption of Leucine (over 30 grams) has shown adverse effects on Vitamin B6 and Vitamin B3. Too much Leucine inhibits the body’s ability to produce these vitamins and can therefore lead to a deficiency.
  • Do not take Leucine supplementation alongside insulin as it can lead to hypoglycemic shock.
  • Consumption of 2.5 grams of Leucine has shown an increase in MPS levels.
  • Scientists recommend 10 grams of Leucine per day.
  • A good way of doing this is consume 5 grams of it during your workout and then consume another 10 grams within 30 minutes of the workout.
  • It is recommended that you take no more than 35g/day or 500mg/kg/day of Leucine.
  • Studies have shown that Leucine Toxicity , such as that seen in maple syrup urine disease can cause delirium and neurologic compromise and can be life threatening. However this is extremely rare.
  • Excess Leucine may also be a cause of Pellagra.
  • Vitamin B1
  • Vitamin B3
  • Vitamin B6
  • Magnesium
  • Isoleucine
  • Methionine
  • Valine
DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Jan 27 2017

LCKL 048 – How Inflammation Can Contribute To Weight Gain and What You Can Do About It

Are you suffering with chronic pain or weight gain that doesn’t seem to want to budge? Are you tired of waking up in the morning with stiff and aching joints and muscles? If you are dealing with these symptoms, then it is likely you are chronically inflamed. In this episode, I will be going through what inflammation is and how you can lower inflammation naturally.

  • What Inflammation Is;
  • What Acute Inflammation Is;
  • What Chronic Inflammation Is;
  • Dangers of Chronic Inflammation;
  • Why Inflammation causes Pain;
  • How Inflammation affects Autoimmunity;
  • How Inflammation affects Weight Gain;
  • How reducing Inflammation can help you to lose Body Fat;
  • 7 Lifestyle Causes of Inflammation;
  • 4 Nutritional Causes of Inflammation;
  • How to Test for Inflammation;
  • 3 Conventional Therapies Used To Combat Inflammation and the Pain Associated with it;
  • 14 Common Foods that can help you reduce Inflammation levels;
  • How Exercise affects Inflammation;
  • How Water Fasting helps with Inflammation; and
  • Where you can get even more information on Reducing Inflammation.
What Is Inflammation?Why Is Inflammation Important?Acute InflammationChronic InflammationDangers of Chronic InflammationWhy Does Inflammation Cause Pain?Autoimmunity and InflammationWeight Gain and InflammationCauses of InflammationTesting For InflammationTreatments
  • Inflammation is the body’s attempt to protect itself, in the hope to remove harmful stimuli such as damaged cells and pathogens and begin to allow the body to heal itself.
  • When something harmful happens to the body, there will be a natural response to want to remove it and this is the immune system takes charge and inflammation results.
  • Without inflammation, our infections, wounds and tissue damage would never heal. The tissues would just continue to get worse and worse and your body would finally shut down.
  • Acute inflammation will start rapidly and become quite severe quite rapidly.
  • Signs and symptoms of acute inflammation can last anywhere from a couple of days all the way to a few weeks.
  • There are a number of situations where acute inflammation may result:
  • When you get a cut/scratch;
  • When you get a blow to the head;
  • Acute Sinusitis;
  • Acute Bronchitis;
  • Sore Throat from Colds/Flu; or
  • Ingrown Toenail.
  • Did you know that even high intensity exercise can lead to acute inflammation.
  • There are five signs that you may be suffering from acute inflammation:
  • Pain – The inflamed area is likely to be painful, especially when it is touched. The area will become very sensitive due to the release of the chemicals that stimulate nerve endings.
  • Immobility – You may have difficulty moving or using that particular part of the body. For instance, if you have a sore throat you may have difficulty swallowing or talking.
  • Swelling and Heat.
  • With acute inflammation, the inflammation will either get better, develop into an abscess or become a chronic inflammation.
  • Also known as long term inflammation it can last for several months or even years.
  • Chronic inflammation can be especially harmful because if it persists it can lead to some pretty serious conditions such as heart disease and cancer.
  • Chronic inflammation may occur because of its inability to eliminate the cause of the acute inflammation (i.e. persistent cough after a cold or flu) or because of an autoimmune response which is making your body attack itself.

There are many conditions which can be classified as chronic inflammation, some of which are:

  • Athma;
  • Rheumatoid Arthritis (AI Condition);
  • Ulcerative Colitis;
  • Crohns Disease;
  • Chronic Sinusitis; OR
  • Chronic Hepatitis.
  • With chronic inflammation it can lead to the destruction of tissues, fibrosis and even death of tissue (as is the case with heart disease).
  • Heart Disease – Chronic Inflammation has been linked to Cardiovascular Disease. Cholesterol begins to get deposited in the lining of the blood vessels. Cytokines which respond to this cholesterol are in the bloodstream and can lead to systemic inflammation. These inflamed blood vessels and fatty plaque can lead to blockages and blood clots. On top of this, they have found that those with gum disease may be at greater risk of heart disease due to the fact that the bacteria can make its way into the heart or blood vessels.
  • Diabetes – Cytokines have actually been found to interfere with insulin signalling, resulting in increased insulin resistance and spiked blood sugar.
  • Lung Issues – Chronic inflammation in the lungs can lead to asthma, chronic obstructive pulmonary disease and infections. When the lungs become inflamed, fluid can accumulate and the airways can narrow, therefore making breathing difficult.
  • Bone Health – A study in the Journal of Endocrinology showed that Chronic inflammation is associated with increased bone loss and lack of bone growth. Inflammation in the gut can also decrease the absorption of nutrients which are important to bone health, like calcium and Vitamin D.
  • Depression – A study published in the JAMA Psychiatry showed that people with depression had 30% more brain inflammation than those who were not depressed. On top of that inflammation itself has been linked to symptoms of depression.
  • Some people respond to inflammation and pain very differently. It is individualised.
  • The reason inflammation primarily causes pain is because the swelling pushes against the nerve endings, which will then send pain signals to the brain.
  • These nerve endings send pain signals to the brain all day. However, it learns to ignore most of them, unless the pressure against the nerve endings increases.
  • There are a number of different types of pain:
  • Somatic Pain – This is often pain felt in the muscles, joints, bones, ligaments and on the skin. This type of pain tends to be sharp and localized and therefore touching or moving the affected area will result in more pain.
  • Visceral Pain – This type of pain is sensed deep down in the body, in the internal organs and main body cavities (i.e. heart, lungs, bowel, liver, kidneys, bladder etc). This pain tends to be described as a deep ache.

If you look at autoimmune conditions, you will understand that inflammation plays a serious part of it. For example:

  • Rheumatoid Arthritis – Inflammation in the joints, tissues surrounding the joints and maybe even other organs in the body.
  • Celiac Disease – Inflammation and destruction of the inner lining of the small intestine.
  • Crohns Disease – The GI tract becomes inflamed. o Fibromyalgia – Pain in various parts of the body. o Graves Disease – Thyroid gland is inflamed.
  • Lupus – Inflammation in the joints, lungs, heart, kidney and skin. o Psoriasis – Inflammation of the skin.
  • Addison’s Disease – Inflammation of the Adrenal Glands.
  • Being obese or overweight can increase the amount of inflammation in our bodies.
  • As we gain weight the fat cells expand beyond their capacity while trying to store the extra calories as fat.
  • This causes the immune system to activate and add to the inflammation already present in our bodies.
  • Losing the weight will allow the fat cells to shrink back to its normal size and turn off the signal of chronic inflammation.
  • Many studies have been done showing the relationship between inflammation and weight gain. One study showed that the more overweight somebody became, the higher their CRP levels became.
  • In fact, Dr Steven Lin wrote a great article about how inflammation causes weight gain, which are:
    • It causes inflammation in the brain – This has been shown to cause leptin resistance by interfering with the hypothalamus, therefore increasing appetite and metabolism. This puts the body into storage mode.
    • Inflammation in the Gut – This causes leptin resistance and insulin resistance. This will disrupt gut flora and lead to irregular appetite and increased sugar cravings. On top of this, it increases gut permeability, allowing more toxins to permeate into the bloodstream and be stored in the cells.
    • Inflammation in the Body – Elevated levels of inflammatory cytokines have been shown to cause weight gain and insulin resistance.
    • Inflammation in the Endocrine System – It can suppress normal thyroid and adrenal function, causing weight gain.


  • Hormone Changes, such as that in Menopause. Changing levels of estrogen, progesterone and testosterone has a part to play in Inflammation.
  • Environmental Toxins – There are many products in the environment that can lead to inflammation, such as:
    • Synthetic Fibers, Latex, Glues, Adhesives, Plastics, Air Fresheners and Cleaning Products;
    • Pesticides;
    • Pollution; and
    • Heavy Metals.
  • Stress – Cortisol plays a massive role in chronic inflammation and your immune system.
  • Persistent stress takes a steady toll on your immune system, your adrenals and your central nervous system.
  • The more acute the stress is the more dramatic the response will be. Painful emotional baggage is just as bad as physical stress.
  • Thoughts and Negative Feelings are very powerful – and they can manifest themselves physically by triggering inflammation.
  • Smoking – This also leads to chronic inflammation.
  • Lack of Sleep – Sleep is crucial to the healing of the body. Studies have shown that if you do not get sufficient sleep at night, you may put yourself at risk of inflammation.
  • Dehydration – Becoming dehydrated, mild dehydration or not can contribute to inflammation. Drinking enough water helps to flush the toxins from the body, decrease bloating and prevent constipation.
  • Vitamin D Deficiency – This is so common in our society and can increase inflammation and slow/stall weight loss.


  • Polyunsaturated Vegetable Oils – Oils like safflower, sunflower, corn, peanut and soy are all high in linoleic acid which is an omega 6 fatty acid that converts into arachidonic acid. Arachidonic Acid is another omega 6 fatty acid which is primarily inflammatory.
  • High Carb, High Sugar Diets – Refined sugar and other foods with high Glycemic Values raise the blood sugar levels and put your immune system on super high alert. When insulin levels are high, eicosanoids, which are pro-inflammatory compounds become imbalanced. On top of this, high insulin levels will activate enzymes that raise the levels of arachidonic acid in the blood.
  • Allergens like Casein and Gluten (or any other type of food allergy) sparks the inflammatory cascade.
  • Trans Fats, commonly found in refined fats and packaged products also create LDL’s which feed inflammation in the arteries. They also create free radicals that damage healthy cells and trigger inflammation.
  • C-Reactive Protein – Pro Inflammatory Marker. Make sure that when you get a blood test for C-Reactive Protein you get the Highly Sensitive CRP. Anything over 1mg/dL.
  • Homocysteine – Inflammatory Amino Acid. I like homocysteine levels to be below 4 microlitres/L.
  • Apolipoprotein B is a better predictor of heart disease than HDL and LDL cholesterol. These are proteins that are found in the LDL cholesterol particles. Measuring ApoB levels in the blood gives a good idea as to the number of atherogenic lipoproteins in the blood. The higher the number, the greater the chance of the arteries clogging up. The optimal number for low risk individuals is less than 100 mg/dL and for high risk individuals it is less than 80 mg/dL.

Conventional Treatments For Inflammation

  • NSAID’s – Taken to alleviate pain caused by inflammation. They work by counteracting the COX enzyme which is responsible for synthesizing prostaglandins and creating inflammation. Example of these include ibuprofen and aspirin.
  • Acetaminophen – These reduce the pain associated with the inflammation but don’t actually have anti-inflammatory properties. Examples of this are paracetamol and Tylenol.
  • Corticosteroids – Classes of steroid hormones naturally produced in the cortex of the adrenal glands.


Nutrition For Inflammation

  • Cold Water Fish – These are very high in Omega 3 Fatty Acids, which are natural anti-inflammatories.
  • Avocados – These have great anti inflammatory properties.
  • Broccoli and Cruciferous Vegetables – These contain Sulforaphane which blocks enzymes that are linked to joint degeneration and therefore chronic inflammation. It may also be able to prevent or reverse damage to the blood vessel linings that are caused by chronic blood sugar problems and inflammation.
  • Watermelon and Tomatoes – These contain lycopene, which is a powerful cellular inhibitor of inflammation. Watermelon also contains choline which helps keep chronic inflammation down.
  • Onions – Potent antioxidant and also contain quercetin, which inhibit histamines that are known to cause inflammation.
  • Berries – These contain polyphenols, especially anthocyanins which moderate inflammation.
  • Grass Fed Beef – Very high in omega 3 fats it is great to integrate some grass fed beef into your diet.
  • Fermented Vegetables and Dairy – Optimising gut flora helps to ward off chronic inflammation.
  • Shiitake Mushrooms – They contain strong compounds that have the natural ability to discourage inflammation, such as Ergothioneine which inhibits oxidative stress.
  • Garlic .
  • Chilli Peppers.
  • Turmeric – This spice suppresses NF kappa B, which is an immune regulating protein that triggers inflammation.
  • Tart Cherries – These are known to have the highest anti-inflammatory content of any food. They are filled with anthocyanins, which are antioxidants that are known to reduce inflammation and they do it as well as some pain medications.
  • Green Tea – Due to its high flavonoid content, this type of tea is the most anti-inflammatory.



  • If you are wanting to lower your inflammation then exercise is a good daily practice to start doing.
  • Moving around releases a burst of anti-inflammatory proteins from the cells to the rest of the body.
  • When exercising, insulin sensitivity can increase for up to 16 hours afterwards and leptin levels also increase with consistent exercise. Leptin is the hormone that is responsible for decreasing appetite.
  • However, do not go overboard. High intensity exercise, at least while in an already inflamed state can just add to the inflammation due to its ability to lead to low grade acute inflammation.


Water Fasting

  • Most of you will know that I am a massive proponent of Water Fasting, so much so that I actually wrote a book on it called Water Fasting For Wellness which is available both on Amazon or via my website.
  • Beta Hydroxy Butyrate is a form of ketone that has been shown to directly inhibit NLRP3 (a part of a complex set of proteins called inflammasomes. These inflammasomes are responsible for driving the inflammatory response in several disorders.
  • If you are interested in trying water fasting, definitely check out my book or course by going to http://www.waterfastingforwellness.info or check out episode number 008 of the podcast.
DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Dec 28 2016

LCKL 035 – 13 Benefits of Taking Acetyl L Carnitine – Potent Fat Burner and More…

Are you looking for something extra that may help you with your athletic performance or maybe help you with that slumped energy? Are you wanting to kickstart that fat loss or get over that plateau? If your answer to these questions is a resounding yes, then this episode is for you. I will discuss what this amazing supplement is, the dosage you should be taking to receive optimal benefits as well as 13 different benefits it promises.

  • What Acetyl L Carnitine is;
  • What dosage of Acetyl L Carnitine you should be taking;
  • How Acetyl L Carnitine helps prevent you from storing fat – especially visceral fat, and helps you to burn fat at the same time;
  • How Carnitine can help regulate blood glucose control;
  • How Carnitine is particularly effective at enhancing athletic performance and improving recovery after heavy exercise sessions;
  • How Carnitine can help build more and better quality muscle;
  • How 8 Other Conditions/Functions are improved with the consumption of Acetyl L Carnitine;
  • The most common nutritional sources of Acetyl L Carnitine (Hint: Great for us on Keto); and
  • Much Much More…
Introduction to Acetyl L CarnitineDosagesSide EffectsDangers and Symptoms of Low Carnitine LevelsBenefit #1 - Fat LossBenefit #2 - Blood Glucose ControlBenefit #3 - Enhances Athletic PerformanceBenefit #4 - Enhances Recovery After ExerciseBenefit #5 - Muscle BuildingBenefit #6 - Improvement in Bone MassBenefit #7 - Cardiovascular HealthBenefit #8 - Kidney DiseaseBenefit #9 - InfertilityBenefit #10 - Increased Weight Loss after ChildbirthBenefit #11 - Type II DiabetesBenefit #12 - Boosts ImmunityTab titleSources of L Carnitine
  • L-Carnitine is one of my favorite supplements and I plan on writing a book on it in the first half of 2017. If you haven’t signed up for our Low Carb Keto Living Inner Circle, please do so and you will be notified once it is up and running – PLUS you may get selected to be part of our “Book Launch Group” where you will get a free copy in exchange for a rating/review on Amazon.
  • L-Carnitine is synthesized in the body from 2 amino acids – namely lysine and methionine.
  • Carnitine exists in two forms. It is found in both D-Carnitine and L-Carnitine.
  • The L form is found in nature and is biologically active. You may see it listed as L-Carnitine, L-Carnitine L-Tartrate or Propionyl-L-Carnitine.
  • The D form is the inactive form and is biologically inactive.
  • Acetyl L Carnitine is able to be found throughout the central nervous system and it plays a role in producing energy, as well as producing the neurotransmitter acetylcholine. This acetyl group attaches to the carnitine molecule and allows it to cross the blood brain barrier and enter the brain, where it serves as a powerful antioxidant.
  • Initially, L Carnitine was recommended to be taken with carbohydrates because of the fact that they believed L-Carnitine is unable to enter the muscle cells without a spike in insulin.
  • However, now they have found that pairing carnitine with omega 3 fatty acids can help get the carnitine in the muscles. Not only have they found that fatty acids help the carnitine get into the cells, but they have found that without sufficient carnitine, fatty acids may go into a depository and be stored as fat.
  • It is recommended that you take 2-4g of L-Carnitine for general health and to reach ultimate fitness goals.
  • Although there are few side effects associated with L-Carnitine supplementation, in high doses it can cause nausea, abdominal cramps, vomiting and diarrhea.

When you don’t have enough L-Carnitine in your body it is seen as a serious condition. It leads to the following complications:

  • Inability to burn body fat;
  • Muscle weakness;
  • Stunted Growth;
  • Enlarged Liver.
  • L-Carnitine transfers long chain fatty acids, such as triglycerides into mitochondria where they are able to be oxidised for energy by generating ATP.
  • Reduces fatigue.
  • Serves as an appetite suppressant.
  • Therefore not only does it help stop your body from storing fat but it also improves your aerobic capacity.
  • This cellular work is done while exercise and when at rest, however it is especially effective during intense exercise.
  • Researchers have found that raising carnitine levels is especially beneficial at reducing visceral fat.
  • L-Carnitine Enhances insulins actions on muscle cells.
  • This means L-Carnitine can help keep blood glucose levels low, while aiding in glycogen repletion.
  • Great to take with a post workout meal.
  • A recent study at the University of Nottingham had one group of athletes consume 2g of L-Carnitine along with 80g of High GI carbs first thing in the morning and then 4 hours later for 24 weeks.
  • The other group only ate the high GI carbs.
  • The researchers found that those who took the carnitine burned 55% less muscle glycogen while increasing fat burning by 55%
  • During the high intensity cycling, those taking carnitine had lower levels of lactic acid and higher levels of creatine phosphate, which is one of the primary building blocks of ATP.
  • What they also found was that those taking carnitine were able to go for 25% longer than those who weren’t.
  • The final interesting result was that even though the cyclists were taking 640 calories of fast digesting carbs in their diet, those taking the carnitine gained no additional fat, while those not taking the carnitine gained more than 5 pounds of body fat.
  • L Carnitine has been shown to enhance blood flow to the muscles.
  • Increased blood flow means more nutrients and hormones go where they are needed most during exercise.
  • L Carnitine reduces oxidative damage in the body’s nitric oxide. This results in higher NO blood levels, which enhances energy during workouts and also muscle recovery following workouts.
  • L-Carnitine helps you increase your strength.
  • It does this in 2 ways. The first way is by increasing the amount of testosterone receptors, also known as androgen receptors inside the muscle cells. The more of these receptors you have in your cells, the more testosterone that is able to bind to them and therefore stimulates muscle growth and strength gains.
  • The second way it increases muscle building is because it facilitates the action of insulin like growth factor 1, which is a critical instigator of muscle growth, by boosting levels of one of its binding proteins.
  • Heavier weights means bigger muscles.
  • Slow down bone loss and decrease bone turnover.
  • This decreases your risk of fractures, osteoporosis and arthritis.
  • Primarily used for heart related conditions.
  • Has been used for Angina – Studies have actually shown that people who suffer from angina and who take L-Carnitine are able to exercise without the associated chest pain or discomfort.
  • Studies have also shown that taking L-Carnitine after a heart attack decreases the chances of suffering another one.
  • L-Carnitine is recommended to make up for a deficiency of carnitine that the kidneys are not producing.
  • L-Carnitine has been shown to help improve sperm count and improve quality sperm.
  • During breastfeeding, the woman will lose a great deal of carnitine from their bodies.
  • Because of this it is important that it is replenished.
  • By doing so, they will be able to lose weight faster.
  • Taking L-Carnitine helps increase glucose oxidation, glucose storage and glucose uptake.
  • L-Carnitine is a powerful antioxidant that can help to protect you from free radical damage. Therefore, it is highly effective at protecting you against colds and flus, as well as seasonal allergies.
  • L-Carnitine helps to protect the brain from age related and stress related damage to the brain, therefore helping it function longer and better.

Although I also take a supplement of L-Carnitine on a daily basis, carnitine is found predominantly in meats.

The most popular nutritional sources are:

  • Beef Steak;
  • Ground Beef;
  • Pork;
  • Bacon;
  • Fish;
  • Chicken;
  • Asparagus;
  • Peanut Butter;
  • Eggs.
DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Dec 12 2016

LCKL 028 – Magnificent Magnesium – Improve Blood Sugar and Cholesterol Levels By Taking This Amazing Supplement

Are you suffering from constant muscle aches and pains? Are you more stressed than usual, with no idea why? Well you may find that you are suffering from a Magnesium Deficiency. Magnesium is an amazing mineral that is crucial for a multitude of functions in the body, including energy production, central nervous system function, glucose metabolism, muscle activity and much much more…

  • What magnesium is;
  • 30 Common Symptoms of magnesium deficiency;
  • 13 Common Causes of Magnesium Deficiency;
  • The #1 type of Magnesium that you should be taking;
  • 19 Conditions that can be helped with supplementation of Magnesium;
  • How magnesium affects Diabetes, Insulin Resistance and Blood Sugar Levels;
  • How Magnesium affects your Cholesterol levels; PLUS
  • 10 Steps you can take TODAY to increase your Magnesium Levels.
What is Magnesium?Symptoms of Magnesium DeficiencyCauses and Risk Factors for Magnesium DeficiencyBest Type of MagnesiumBenefits of MagnesiumDiabetes/Insulin Resistance and MagnesiumHypercholesterolemia and MagnesiumSteps to take to increase Magnesium levels

Magnesium is a vital mineral that is crucial for many functions in the body, including over 300 different enzymatic activities, including such things as:

  • Energy production;
  • Oxygen uptake;
  • Central nervous system function;
  • Balance of electrolyte levels;
  • Glucose metabolism, and
  • Muscle activity.
  • Aggression;
  • Anxiety;
  • Brain Fog;
  • Chronic Back Pain;
  • Chronic Fatigue Syndrome;
  • Chronic Stress;
  • Constipation;
  • Depression;
  • Difficulty Swallowing;
  • Dysmenorrhea;
  • Fatigue;
  • Fibromyalgia;
  • Heart Palpitations;
  • Hypertension (High Blood Pressure);
  • Insomnia;
  • Involuntary Eye Movements/Twitching;
  • Kidney Stones;
  • Loss of Appetite;
  • Memory Loss;
  • Menstrual Cramps;
  • Migraines;
  • Muscle Cramps;
  • Muscular Pain;
  • Nerve Problems;
  • Noise Sensitivity;
  • Osteoporosis;
  • Panic Attacks;
  • Poor Nail Growth;
  • Sugar Cravings;
  • Tendonitis.
  • Alcohol Consumption;
  • Mercury Fillings;
  • Fluoride;
  • Coffee Consumption;
  • Birth Control Pills;
  • Stress;
  • Sweat Loss During Exercise;
  • Soft Drinks;
  • Excess Calcium;
  • Hypochlorydia;
  • Gut Infections;
  • Hyperthyroidism;
  • Poor Soil Quality.

All of the different types of magnesium are explained in the book but if you were going to choose which one to take, it would definitely be Magnesium Glycinate. However, as discussed in my book, the best type of magnesium to take will change depending on what condition you are trying to treat.

  • ADD/ADHD – Magnesium helps this condition by relaxing the mind and relaxing the body.
  • Adrenal Fatigue – Mental and physical stress which is accompanied by a continuous supply of adrenaline will use up magnesium very quickly.
  • Asthma – This reduces the bronchorestriction and therefore relaxes the muscles around the bronchial tubes.
  • Autoimmune Disorders.
  • Cardiovascular Disease – Studies have shown that magnesium deficiency may be a major contributing factor towards heart disease. It allows the arterial muscular tissue to relax. A deficiency can therefore cause the heart to spasm, causing the coronary artery to clamp shut without warning. For more information on this it is all covered in my book “Magnificent Magnesium”.
  • Cavities – When calcium and magnesium are not in the correct ratio then periodontal disease can occur.
  • Chronic Fatigue Syndrome.
  • Fibromyalgia – When you are magnesium deficient it often causes a constant state of muscular spasms, therefore contributing to the constant pains experienced by fibromyalgia sufferers.
  • Kidney Stones.
  • Liver Disease and Cirrhosis.
  • Migraines – As migraines are caused from changes to blood flow in the brain. A deficiency in magnesium allows the neurotransmitter serotonin to flow freely, which can cause vascular spasms, which then reduce blood flow and oxygen to the brain. It also triggers other pain stimulating prostaglandins and neuropeptide Y.
  • Restless Leg Syndrome – Magnesium is important for relaxing the nerves and preventing calcium from rushing into the nerve cells to activate them.
  • Thyroid Issues.
  • Magnesium supplementation has been found to be beneficial in improving insulin sensitivity and clinicians have even gone so far as to say that they believe replenishing the body of magnesium can help to delay Type 2 Diabetes, as well as warding off its complications, such as cardiovascular disease, retinopathy and nephropathy.
  • Research has shown that diabetics – both Type 1 and Type 2 generally have lower plasma magnesium levels than those without diabetes. What’s even more important to test is the intracellular free magnesium levels in the erythrocytes. This level has been shown to also be lower in patients with Type 2 Diabetes.
  • Both extracellular and intracellular magnesium deficiency has been found in chronic Type 2 Diabetics, which could put them at a much greater risk of cardiovascular disease. Studies have also shown that lower serum levels of magnesium increase the likelihood or progression of retinopathy in both Type 1 and Type 2 Diabetics.
  • Insulin Resistance, which is also a side effect of Diabetes actually causes reduced intracellular magnesium and therefore by giving additional magnesium it can ward off that insulin resistance.
  • Studies have found that one of the top items on the list of things you can use to reduce the bad LDL cholesterol (small, dense particles), reduce triglycerides and increase HDL cholesterol is magnesium.
  • Magnesium acts like a natural statin drug but without the harmful side effects of muscle pain and joint pain etc. However, statin drugs only decrease the LDL cholesterol, they do not reduce triglycerides and they have very minimal effect on increasing HDL levels.
  • Now to the scientific part. In order for the body to make cholesterol it requires an enzyme called HMG-CoA reductase. This enzyme is the one that makes sure there is only enough cholesterol in its body as is needed, and therefore stops cholesterol from being overproduced and deposited in places it shouldn’t be deposited. Well, magnesium is required for that enzyme to be regulated.
  • Step #1 – Follow a Low Carb, Ketogenic Plan and Eliminate Sugars and Grains. Sugar consumption depletes your body of magnesium. Grains should be avoided as the phytic acid prevents magnesium from being absorbed.
  • Step #2 – Eat Magnesium Rich Foods: Nuts, such as:
    • Almonds and brazil nuts;
    • Seeds, such as pumpkin and sunflower;
    • Fish, such as tuna;
    • Raw Cacao;
    • Dark, Green Leafy Vegetables such as Kale and Spinach.
  • Step #3 – Eliminate Alcohol and Coffee from your Diet as they are both known to deplete the body of magnesium.
  • Step #4 – If you have mercury fillings, consider seeing a holistic dentist and get them removed as soon as possible because mercury is known to inhibit absorption of magnesium;
  • Step #5 – Reduce or Eliminate Soft Drinks completely as the phosphoric acid inhibits absorption;
  • Step #6 – If you are on birth control pills at all ensure that you take a magnesium supplement;
  • Step #7 – If you come into contact with fluoride, through non filtered water, showers or toothpaste, make sure you take magnesium so that it offsets the negative effects of the fluoride;
  • Step #8 – Heal Your Gut from any possibly Leaky Gut Syndrome you may be experiencing;
  • Step #9 – Manage your stress levels as much as possible as stress depletes your body of magnesium.
  • Step #10 – If you are an athlete or a heavy exerciser you will have a greater requirement for magnesium. Therefore, you will need to eat plenty of magnesium rich foods and/or supplement.

For further information, please pick up a copy of my book at


DisclaimerTranscript PDFResources

Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


Dec 09 2016

LCKL 027 – Dangers of Dehydration and the Importance of Water

Are you drinking sufficient water? Are you chronically dehydrated? If you are suffering from dry skin, headaches or excessive weight gain then it is likely you may be dehydrated… You need to remember that we lose a lot of water through perspiration, urination, respiration and other bodily processes and therefore if we don’t replace this water we can experience a lot of serious side effects.

  • 3 of the most common causes of dehydration;
  • The 8 main reasons why water is so essential to survival;
  • How chronic dehydration can lead to weight gain;
  • The 8 Different types of water you can drink;
  • What fluid retention is and how you can get rid of it;
  • 11 Associated Dangers of Dehydration; PLUS
  • 12 Strategies you can implement TODAY to help rehydrate after chronic dehydration.
IntroductionCauses of DehydrationWhy Water is EssentialTypes of Water to DrinkFluid RetentionDangers of DehydrationTips for Rehydration after Chronic Dehydration
  • How much water you drink can determine how you feel on a daily basis, as well as how much energy you have.
  • Dehydration occurs when you don’t take in enough fluids to replace what is lost through perspiration, respiration, urination and other bodily processes.
  • Each day the average person will lose 2 cups of water through breathing, 2 cups of water through perspiration and 6 cups through urination and bowel movements.
  • Not only can being hydrated increase your energy levels but there is another benefit also. A german study found that just sipping litres of water per day can elevate your metabolism and increase calorie burning by 100 calories per day. Keeping the water ice cold can also maximize fat burning.
  • It is important to remember that although you can’t get sufficient water through the food you consume, by eating leafy green vegetables and other water rich foods you are able to reduce the amount you are required to drink every day. However, you should aim for at least 4 x 8-12 oz glasses of water every single day.
  • It is also important to realize that when we think we are hungry we may actually just be thirsty so make sure you drink plenty of fluids instead of reaching for that doughnut. So before you go to eat that snack, take a sip of water, wait ten minutes and then see if you are still hungry.
  • If you have been dehydrated for a while you will probably notice changes immediately in your brain function and energy level, as well as your appetite.
  • Not drinking enough water to replace the minimum 10 cups lost.
  • Not drinking enough water to account for water lost during exercise.
  • Following a Low Carb/Ketogenic Diet – you lost more water doing this plan initially so make sure that you are drinking plenty of water to accommodate.
  • Water is a medium for every enzymatic and chemical reaction, including the metabolism of fats.
  • Water performs a crucial role when it comes to fat burning and fat storage processes.
  • Water is also vital to muscle tone and strength.
  • Water plays a vital part in skin health. Well hydrated skin looks firm and youthful.
  • Water helps to regulate body temperature and maintain regular bowel movements.
  • Water builds resistance to infection by nourishing the mucous lining of the respiratory tract.
  • Water and other fluids have a direct impact on your metabolism.
  • Water enables your circulatory system to move hormones into the right locations for incinerating the body fat. Therefore water is so essential for fat burning.

There are many different types of water you can drink.

#1 – Tap Water (Hard Water)

#2 – Boiled Water

#3 – Rain Water

#4 – Filtered Water

#5 – Spring / Bottled Water

#6 – Ionized Water

#7 – Reverse Osmosis

#8 – Distilled Water

  • The best way to rid the body of excess fluids is to drink more.
  • When you sense that you are retaining fluids you will often cut back on drinking water with the hope that you will stop fluid retention.
  • However the body will respond by retaining more fluid.
  • As little as 1-2% dehydration contributes to cardiovascular strain and accelerates exhaustion.
  • At 4-5% below optimal fluid intake, you could experience a 20-30% decline in the cognitive performance.
  • Suppresses antibody production.
  • Without adequate fluid the brain can go through physical changes which have been known to affect behaviour.
  • A slightly dehydrated body is able to produce a small shrinkage of the brain and can therefore impair neuromuscular coordination, concentration and thinking.
  • Slight dehydration impedes the transport of oxygen and nutrients throughout the body, which therefore drains energy levels.
  • Blood that is thicker due to dehydration will stress the heart and interfere with the detoxification processes and removal of the toxic wastes.
  • Water deprivation causes increase in appetite.
  • Dehydration causes us to gain fat. In fact one of the reasons you may struggle with weight loss is because your body is seriously dehydrated. Some studies have shown that dehydration may cause a buildup of fat deposits. By increasing your fluid intake you can enhance the biochemical process that releases fatty acids from the fat cells into the bloodstream where they will travel to the muscles and be used as fuel.
  • If you don’t drink enough water your body will retain the water it does have. This will stop your kidneys from functioning properly and will contribute to the accumulation of waste products. Your liver will then be required to flush out these impurities which leaves less time and energy for it to work on metabolising stored fat into energy.
  • Dehydration can alter your concentration of electrolytes, especially sodium, potassium and chloride. These electrolytes are essential for brain function and energy level.
  • Drink water instead of other fluids;
  • Drink plenty of water daily to account for all of your activities;
  • Measure and record how much water you are drinking;
  • Filter your water with a good quality filter so that you can retain the important minerals but get rid of the others (such as chlorine and fluoride);
  • Drink regularly throughout the day as the body is only able to absorb 12 to 16 oz of water at a time.
  • Make sure you drink first thing in the morning, preferably with some lemon in it. Sip only small amounts of room temperature water with meals.
  • Drink most of your water between meals so that you do not dilute your digestive juices.
  • Carry a water bottle around with you where possible.
  • Add high quality salt to your water occasionally to help provide you with needed electrolytes. I recommend celtic sea salt or himalayan pink salt.
  • Drink some coconut water occasionally as it is very high in electrolytes and will help hydrate you more.
  • Drink herbal teas as they give you a little variety without the added nasties of milk, caffeine etc. Chamomile tea is a great one.
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Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.


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