Tag Archive: inflammation

Apr 10 2017

LCKL 072 – Biohacks 101 – Fasting – Other Benefits…

Within this episode you will discover 5 other benefits of fasting, including digestive health, inflammation, energy, skin health and lifespan extension.

SHOWNOTES
  • How Fasting Improves Digestive Health;
  • How Fasting Decreases Inflammation;
  • How Fasting Increases Energy;
  • How Fasting Improves Skin Health; and
  • How Fasting Extends Lifespan.
TRANSCRIPT
Other Benefit #1 - Digestive HealthOther Benefit #2 - Lowered InflammationOther Benefit #3 - Increased EnergyOther Benefit #4 - Better SkinOther Benefit #5 - Promotes Longevity
  • Fasting has been used by many celebrities as a way to detox your body for many years.
  • Fasting gives your digestive system a rest from breaking down and absorbing the food.
  • Fasting has also been shown to help restore the cyclical fluctuations of gut microbes and therefore may have a protective effect against obesity and metabolic syndrome.
  • Our bodies are designed to go for a period of time without food.
  • Fasting allows time for bacteria to reset the environment. Digestive microbes are active in the process of digestion, and therefore by giving gut bacteria time without food, it sets off a mechanism that forces the bacteria to work on their own populations.
  • It is during this period that the health and diversity of the gut bacteria is maintained.
  • Fasting has been shown to be effective in treating IBD according to a research study done on patients doing Ramadam. In this study that was published in the Indian Journal of Gastroenterology in 2008 men with ulcerative colitis had a mean score of colitis activity index of 3.5 before Ramadam and this decreased to 1.7 after fasting.
  • Fasting has been shown to be a powerful therapy for treating inflammation.
  • In a study that was published in the Nature Medicine Journal described how Beta Hydroxybutyrate (BHB) directly inhibits a powerful inflammasome known as NLRP3. This inflammasome has been directly linked to several disorders such as autoimmune disorders, type 2 diabetes, atherosclerosis, alzheimers disease and other inflammatory conditions.
  • Studies have found that inhibiting NLRP3 also reduced inflammation in the body. The three main ways that have been found to lower this inflammasome are fasting, the ketogenic diet and high intensity exercise.
  • There are many reasons why it is suspected that fasting can help with energy levels, however I am going to go over 2 of them.
    • Fasting initiates the production of beta hydroxybutyrate (i.e. Ketones). Ketones are a by product of burning fat and your brain absolutely loves them. These ketones will make you feel energetic and more alert. Once your body starts burning fat while fasting, the body will also start producing ketones and therefore make you feel good.
  • Orexin – This is a very important neuropeptide that does two important things. The first thing it does is keep you awake and then it also increases your appetite if you don’t eat. As long as you don’t eat, these levels of orexin in the brain will spike, keeping you awake and increasing mental energy. When you sleep your brain uses melatonin to help put you to sleep. The orexin system and melatonin system interact. If Orexin levels are high during the day and then you go to sleep the melatonin levels will be really high at night, therefore causing you to sleep deeper than normal. Fasting will expose you to higher orexin levels during the day, increasing energy and therefore exposing you to more melatonin at night. This will cause your sleep to be deeper and the deeper your sleep the less sleep is required.
  • Water fasting can improve skin tone. Since the skin is well hydrated it may heal itself and renew itself faster.
  • Water fasting has also been shown to help speed up scar healing and help with skin conditions like acne.
  • Some findings indicate that short term fasting may inhibit certain skin conditions and detoxify skin impurities.
  • Contact Dermatitis – Fasting has been shown to benefit Contact Dermatitis, which is a type of skin irritation that has resulted from a specific object or substance. They found that in studies with mice, the dermal swelling reduced after a short fasting period of 48 hours.
  • Hives – A study that was published in the Journal of Dermatology found that a fasting period of only 11 days was able to alleviate chronic urticaria. However, the hives returned within 3 days of breaking the fast.
  • Acne and Eczema – Studies have shown these conditions may clear up much more quickly with short term fasting. When the body is able to properly filter and eliminate wastes through the gastrointestinal and urinary tracts, the quality of the skin secretions will increase, therefore helping to prevent and treat acne.
  • There are a number of ways that fasting can promote longevity:
    • Firstly, by reducing the incidence of chronic disease;
    • Secondly, by reducing free radical damage. When more fuel is consumed than what is needed then the cells leak electrons which react with oxygen, therefore producing free radicals. These free radicals damage your cells and your DNA and are linked to an increased potential for illness and disease. Studies demonstrated that fasting in mice with lymphoma reduced the amount of free radicals, increased their longevity and reduced the death rate.
    • Thirdly, because of its autophagy and mitophagy response. This is a critical process that happens when your body begins to eat itself in an orderly pattern to remove damaged parts from your body. This process allows you to clean house and keep your body healthy.
ADDITIONAL DETAILS
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.

You are able to gain access to the downloadable pdf transcript within the Inner Circle Membership or within the Patreon Membership Area.

 

Apr 03 2017

LCKL 069 – Biohacks 101 – Fasting – How Fasting Impacts Cardiovascular Disease

If you are dealing with Cardiovascular Disease, High Cholesterol Levels, High Blood Pressure or Inflammation then Fasting has been shown to be very beneficial. This episode will explain why…

SHOWNOTES
  • The impact fasting has on LDL Cholesterol, the different types of LDL cholesterol you may be manufacturing and the dangers of each type of LDL.
  • The impact fasting has on HDL Cholesterol.
  • The impact fasting has on Triglycerides.
  • The impact fasting has on Inflammatory Marker #1 – NLRP3.
  • The impact fasting has on Inflammatory Marker #2 – Homocysteine.
  • The impact fasting has on Inflammatory Marker #3 – IL-6/CRP.
  • The impact fasting has on Inflammatory Marker #4 – Fibrinogen.
  • The impact fasting has on Blood Pressure.
TRANSCRIPT

Unfortunately most of the research that has been done on fasting and cardiovascular disease is that of intermittent fasting or alternate day fasting and not actually extended water fasting. However, I assume that if these results appear after short periods of fasting then they would be even better with extended fasting.

Fasting Lowers Cholesterol LevelsLDL CholesterolHDL CholesterolTriglyceridesNLRP3HomocysteineIL-6/CRPFibrinogenBlood Pressure
  • I have done a podcast specifically on Cholesterol in Episode # 009 so if you would like to learn more about that then it is a good place to start.
  • However, I am going to state a few small overly simplified facts about cholesterol…
    • LDL (Low Density Lipoproteins) are labelled as “bad cholesterol” and high amounts are often linked to cardiovascular disease. However, there are different types of LDL which will determine how dangerous they are. The small, dense LDL is the most dangerous type as they are able to seep through the walls of the arteries and lead to CHD. However, the large, fluffy LDL is much less dangerous as it is unable to get through the walls of the arteries.
    • HDL (High Density Lipoproteins) are labelled as “good cholesterol” and high amounts are often linked to lowered risk of cardiovascular disease. We do not want to see HDL decrease.
    • Triglycerides is the type of fat which is used to store excess energy from our diet and high levels have actually been associated with cardiovascular disease and insulin resistance. Our ultimate aim is to lower triglyceride levels and what is interesting is that it is not actually fats which cause high triglyceride levels but actually carbohydrate consumption. Therefore, by lowering your carbohydrate level you can reduce the risk of triglyceride levels.
  • Alternate day fasting has been found to lower LDL Cholesterol by up to 25% when done for 70 days.
  • Remember that it is the number of small dense LDL which will determine your risk factor for heart disease.
  • IF has been shown to not only decrease total cholesterol, but also the number of small, dense LDL particles.
  • In fact, a research article in the Lipids Health Disease Journal in 2011, titled “Comparison of Effects of Diet versus Exercise weight loss regimens on LDL and HDL particle size in obese adults”, showed that although only exercise actually increased the levels of HDL cholesterol, Alternate Day Fasting actually decreased plasma LDL/decreased the proportion of small LDL particles.
  • Alternate day fasting was also found to increase the proportion of large, fluffy LDL particles in the body.
  • There have also been other studies showing the same thing.
  • Fasting has been shown to have minimal effects on HDL Cholesterol and therefore is not dangerous in any way.

Alternate day fasting has been found to lower Triglycerides by up to 32% when done for 70 days.

  • This is an inflammasome which is involved in the pathogenesis of atherosclerosis.
  • It has been found to increase in the presence of myocardial infarction and its deficiency has been found to improve myocardial infarction.
  • A review titled “The Role of NLRP3 Inflammasome in Cardiovascular Disease” which was published in 2015 by Jasna Ajdukovic came to the conclusion that modulating this particular inflammasome may represent a unique therapeutic strategy to limit cell death and therefore prevent heart failure after a myocardial infarction.
  • This review is amazing and in fact contains so much great information I think I will actually write a blog post on this inflammasome.
  • Well, one of the benefits of fasting is that it has been shown to actually reduce the production of this inflammasome. In fact, a research article in the Journal of Clinical Investigation by Traba et al titled “Fasting and Refeeding differentially regulates NLRP3 inflammasome activation in human subjects” showed that individuals showed less NLRP3 inflammasome activation in the fasted state compared to the fed state. This increase is also linked to an increase in mitochondrial oxidation and free radical production.
  • Homocysteine is a well known amino acid which is an intermediary on the metabolic pathway between methionine and cysteine.
  • They have found that mild to moderate elevation of plasma homocysteine levels increases the risk for development of atherosclerotic vascular disease.
  • Therefore, hyperhomocysteinemia is an independent risk factor for atherosclerosis and people with high levels of homocysteine have been found to have impaired arterial endothelial function.
  • In fact, there was a study in 2007 in the Annals of Nutrition and Metabolism which discussed the positive changes in inflammatory markers that are brought about by intermittent fasting during Ramadam. This showed that levels of homocysteine were reduced during the fast. What is even more interesting is that when they tested the studies for Vitamin B12 and Folate during the fasting period they noticed that the levels were increased substantially, despite not consuming any more food with these nutrients than the non fasting subjects. This is probably the reason homocysteine was lowered.
  • IL-6 is a pro-inflammatory substance that is released from the macrophages and other inflammatory cells which reach the circulation and the liver. When IL-6 levels are high they stimulate an acute phase response in the liver. During this response the liver will release a number of proteins, including CRP.
  • CRP also known as C Reactive Protein is a plasma inflammation marker that has been known to play a role in the development of cardiovascular disease and is an important biomarker which is useful in the prediction of early cardiovascular risk.
  • The Ramadan study just given has shown that fasting not only decreases IL-6 and CRP levels during the fasting period but also for 20 days after completing Ramadam.
  • I believe one of these reasons is because increasing levels of CRP are linked to elevated fasting insulin amongst both lean and obese individuals.
  • This is a blood plasma protein that’s made in your liver and it is one of 13 coagulation factors that are responsible for normal blood clotting.
  • It has been identified as a major independent risk factor for cardiovascular disease due to a number of factors:
    • It contributes to platelet aggregation.
    • Promotes fibrin formation.
    • Major contributor to plasma viscosity.
    • Increased in inflammatory states.
  • In fact, there was a clinical trial that was carried out at a University Hospital with 65 male volunteers with metabolic syndrome during the Ramadam period. They found that after the fast the values of fibrinogen were significantly decreased from 251.7 mg/dL to 239.4 mg/dL.
  • One study titled “Acute effects of short term fasting on blood pressure, circulating noradrenaline and efferent sympathetic nerve activity” by Andersson B et al found that a 48 hour fast showed a reduction in systolic blood pressure from 158 mmHg to 146 mmHg and reduced diastolic blood pressure from 96 mmHg to 89 mmHg.
  • Another study that was done on Ramadam showed that this intermittent fasting caused a drop in both systolic and diastolic blood pressure in normotensive patients.
ADDITIONAL DETAILS
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.

You are able to gain access to the downloadable pdf transcript within the Inner Circle Membership or within the Patreon Membership Area.

 

Feb 06 2017

LCKL 052 – Vitamin K2 – Vitamin D’s Partner in Crime – Use It To Help Protect Against Cancer, Heart Disease, Insulin Resistance and Osteoporosis…

Vitamin K is an incredible vitamin, that when used alongside Vitamin D can repair bones, repair wounds, prevent cancer, prevent alzheimers disease, improve insulin resistance and much much more…

  • What Vitamin K is;
  • Food Sources of Vitamin K1;
  • Food Sources of Vitamin K2;
  • 9 Dangers of Vitamin K Deficiency;
  • 7 Symptoms of Vitamin K Deficiency;
  • 6 Causes of Vitamin K Deficiency;
  • 5 General Benefits of Vitamin K;
  • How Vitamin K helps your Heart;
  • How Vitamin K helps your Bones;
  • How Vitamin K helps Cancer;
  • How Vitamin K helps Alzheimers Disease;
  • How Vitamin K helps Inflammation;
  • How Vitamin K helps Insulin Resistance/Type 2 Diabetes;
  • Vitamin K Dosages;
  • Vitamin K Toxicity; and
  • Contraindications for Vitamin K.
WHAT NEXT???
  • Sign up for the FREE Inner Circle Membership. By doing so you will receive a whole host of free products and content such as free ebooks, free videos, free webinars (coming soon…), free courses (coming soon…), newsletters and much more… By signing up for this membership you will also get a discount on all upcoming courses. As new lead magnets or content becomes available it is added to this membership area and you have nothing to lose – It is FREE… In fact, you will find the short ebook I have written on the Amino Acids.
  • Please go to my Facebook Group Low Carb Keto Living and sign up. I am trying to increase the group so that we may have more interaction amongst keto clan members with the intention that we can all help each other reach optimal health and wellness.
  • I would really appreciate a rating or review of this podcast. If you are able to, please go to Itunes and review it or else, you can head across and leave a review on my podcast so all interested listeners can read the reviews. I understand some people have trouble leaving reviews on ITunes so I would love it if you could leave a review on my website instead. You can do this by going to http://www.lowcarbketoliving.com/review.
  • Finally, if you are enjoying this podcast and you have a little extra change I have set up a Patreon Account which allows you to donate as little as $1 an episode. This allows me to raise the funds for a new microphone for my podcast as well as a new video cam for my videos and courses. There is absolutely no pressure to do this as I will still bring you 3 episodes every single week but if you can please go to http://www.lowcarbketoliving.com/donate.
DISCLAIMER

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.

FULL PODCAST TRANSCRIPT

Click Here

RESOURCES

Low Carb Keto Living Inner Circle

Jens Recommended Online Store that delivers Internationally

 

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.

SHOWNOTES

  • 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 NEXT???

Please note that the What’s Next segment is composed of 3 extra steps you can take now which will help you move closer towards your own version of wellness…

  1. Sign up for the FREE Inner Circle Membership. By doing so you will receive a whole host of free products and content such as free ebooks, free videos, free webinars (coming soon…), free courses (coming soon…), newsletters and much more… By signing up for this membership you will also get a discount on all upcoming courses. As new lead magnets or content becomes available it is added to this membership area and you have nothing to lose – It is FREE… In fact, this week I have added 3 new freebies that can help you with your journey towards reducing inflammation:
    1. 5 Supplements You Should Include To Reduce Inflammation;
    2. 5 Powerful Anti Inflammatory Herbs;
    3. 10 Steps To Reducing Inflammation.
  1. Go and get yourself a copy of my book Water Fasting For Wellness. If you are dealing with Chronic Pain or Weight Gain due to Inflammation, then trying a Water Fast is a great idea. You are either able to get it at Amazon in Kindle or Print Version or else in PDF version on my website. Plus, if you sign up for the Inner Circle you will also get a discount on the fasting course once it is released (hopefully by the end of February 2017).
  2. I would really appreciate a rating or review of this podcast. If you are able to, please go to Itunes and review it or else, you can head across and leave a review on my podcast so all interested listeners can read the reviews. I understand some people have trouble leaving reviews on ITunes so I would love it if you could leave a review on my website instead. You can do this by going to http://www.lowcarbketoliving.com/websitereview.
FULL PODCAST TRANSCRIPT

Click Here

RESOURCES

Low Carb Keto Living Inner Circle

Jens Recommended Online Store that delivers Internationally

Water Fasting For Wellness – Amazon

Water Fasting For Wellness – Website

LCKL 046 – Vitamin D

LCKL 008 – Water Fasting

Jan 09 2017

LCKL 038 – The Power of L-Arginine for Athletic Performance, Insulin Sensitivity, Heart Health and 6 Other Amazing Benefits

What is Arginine? Is it an Essential Amino Acid or a Non Essential Amino Acid? In this episode you will be learning exactly what Nitric Oxide really is and 9 Benefits towards L-Arginine. If you do happen to take L-Arginine then this episode is for you.

  • What Arginine is – Is it an essential Amino Acid or a Non Essential Amino Acid;
  • Three amino acids require Arginine for its production;
  • What Nitric Oxide is;
  • Relationship between Nitric Oxide and L-Arginine;
  • Benefit #1 of L-Arginine – Fights Inflammation;
  • Benefit #2 of L-Arginine – Improves Cardiovascular Health;
  • Benefit #3 of L-Arginine – Improves Guy Health and Fights Infection;
  • Benefit #4 of L-Arginine – Improves Immunity;
  • Benefit #5 of L-Arginine – Improves Impotence, Erectile Dysfunction and Male Infertility;
  • Benefit #6 of L-Arginine – Improves Kidney Function;
  • Benefit #7 of L-Arginine – Improves Athletic Performance;
  • Benefit #8 of L-Arginine – Improves Brain Health;
  • Benefit #9 of L-Arginine – Improves Insulin Sensitivity;
  • The causes of low Arginine levels;
  • Correct Dosages of L-Arginine Supplementation;
  • Side Effects of taking L-Arginine;
  • Contraindications to L-Arginine Supplementation;
  • Top Food Sources of L-Arginine; and
  • My favourite L-Arginine Supplement available on Amazon.
WHAT NEXT???
Please note that the What’s Next segment is composed of steps you can take if you would like to advance your knowledge on this episode and/or one little request from me. However, there is absolutely no pressure for you to do so…

1. Sign up for the FREE Inner Circle Membership. By doing so you will receive a whole host of free products and content such as free ebooks, free videos, free webinars (coming soon…), free courses (coming soon…), newsletters and much more… In fact you will receive a free report in your members area entitled “Your Complete Guide To Amino Acids” as soon as it is published (by mid Jan 2017). As new lead magnets or content becomes available it is added to this membership area and you have nothing to lose – It is FREE…

2. Read over the research associated with this episode and see if L-Arginine could benefit you in any way. Make sure you are consuming foods that are included in the list and purchase yourself some supplementation if required.

3. Go to ITunes and Rate/Review my podcast. This really helps other people see my podcast so that they can see if my podcast can help them. Plus, please share this episode with anybody you think may benefit…

FULL PODCAST TRANSCRIPT

Click Here

RESOURCES

Low Carb Keto Living Inner Circle

Correct Dosages of Arginine

Recommended L-Arginine