Tag Archive: Keto

Apr 06 2017

LCKL 070 – Migraines and How The Ketogenic Diet (May) Help

Do you suffer from frequent Migraines that leave you incapacitated and unable to function. Are you finding that they are becoming more and more frequent? If so, then I have good news for you. The ketogenic diet may actually help put a stop to these migraines.

SHOWNOTES
  • What Migraines Are;
  • The Different Types of Migraines;
  • The Triggers of Migraines;
  • The impact that the Ketogenic Diet has on Glutamate Production;
  • The impact that the Ketogenic Diet has on hypoglycaemia;
  • The impact that the Ketogenic Diet has on Magnesium Levels;
  • The relationship between Gluten and Migraines;
  • The relationship between Food Sensitivities and Migraines; and
  • 2 Other Reasons why you may suffer from Migraines.
TRANSCRIPT
What are Migraines?3 Main Types of MigrainesWhat About Abdominal Migraines?Triggers of MigrainesHow The Ketogenic Diet Can Prevent and/or Treat MigrainesOther Causes of Migraines
  • Migraines are severe, painful headaches that are often accompanied by warning signs such as flashes of lights, blind spots, tingling in arms and legs, nausea, vomiting and even increased sensitivity to light and sound.
  • The pain of migraines can last anywhere from a couple of hours to days. I know my dad can have a migraine for almost a week, whereas when I get them I only have them for a few hours or so.
  • Although the cause of migraines is not well known, it is thought to be due to abnormal brain activity, causing a temporary alteration in nerve signals, chemicals and blood flow in the brain.
  • They are much more common in women than men.
  • Migraine without an Aura:
    • Most frequent type of Migraine;
    • Moderate to Severe Pulsating Headache Pain that occurs without warning.
    • Usually felt on one side of the head.
    • Can also include Nausea, Confusion, Blurred Vision, Mood Changes, Fatigue, and increased sensitivity to light, sound or smells.
    • Attacks typically last 4-72 hours.
    • These may repeat a few times a year to a few times a week.
    • Movement will make the attack worse.
    • May worsen with medications.
  • Migraine with Aura:
    • Visual Disturbances and other Neurological Symptoms which happen 10-60 minutes before the actual headache hits.
    • Usually last no more than an hour.
    • May temporarily lose part or all of your vision.
    • May occur without headache pain initially but which may strike at any time.
  • Migraine with Brainstem Aura:
    • Mostly in adolescent girls around period time.
    • Does not include symptoms of motor weakness.
    • Includes partial or total loss of vision, dizziness and loss of balance.
    • May also include ringing in the ears and fainting.
    • Throbbing pain comes on suddenly and is normally felt on both sides at the back of the head.
  • There are also Hemiplegic Migraines that cause temporary paralysis possibly lasting several days, Retinal Migraines which are characterized by visual loss or disturbances in one eye and Chronic Migraines which are headaches that occur on 15 or more days per month for more than 3 months with at least 8 of them being characteristic of migraines.
  • These are not headaches but are actually belly aches.
  • They often happen as a reaction to the same triggers as migraines.
  • They can hurt a lot and cause nausea, cramps and vomiting.
  • Kids of people who get migraine headaches are more likely to suffer from it.
  • About 2 in 100 children suffer from these migraines and more girls do than boys.
  • Also, kids who get abdominal migraines as children are more likely to suffer from migraines when they get older.
  • They are extremely rare in adults.

There are many known triggers of migraines which will vary from person to person:

  • Allergies and Allergic Reactions;
  • Bright Lights, Loud Noises, Flickering Lights, Smoky Rooms, Temperature Changes, Strong Smells and even Perfumes.
  • Stress, Anxiety and Depression.
  • Changes in Sleep Patterns/Irregular Sleep.
  • Smoking or Exposure to Cigarette Smoke.
  • Skipping Meals causing low blood sugar.
  • Dehydration.
  • Alcohol.
  • Histamine Intolerance (more information below).
  • Low Serotonin (more information below).
  • Hormonal Triggers such as PMS, Birth Control Pills or Menopause.
  • Foods containing Tyramine, MSG or Nitrates.
  • Other Food Allergies.
  • Medications like Sleeping Tablets.

Reason #1 – Reduces Glutamate

  • One major cause of migraines is Glutamate.
  • Ketones block high concentrations of glutamate, and therefore a ketogenic diet can have a beneficial effect for migraine sufferers.

Reason #2 – Reduces Hypoglycemia

  • Reactive hypoglycaemia caused from a sudden surge of insulin levels after you eat a meal high in carbohydrates is one of the reasons for migraine attacks.
  • The ketogenic diet will reduce the amount of carbohydrates and therefore will minimise the level of hypoglycaemia.

 

 

Reason #3 – Reduces Low Intake of Magnesium

  • Magnesium is an incredibly important mineral for many different reasons.
  • One reason is in the prevention and/or treatment of migraines.
  • If you are following a ketogenic diet correctly then you are also making sure that the nutrition you are eating is good quality. Therefore you should be consuming plenty of foods high in magnesium, like avocadoes, spinach, kale or almonds.

Reason #4 – Eliminates Gluten

  • Gluten is a protein that you can find in grains which can cause serious inflammation within the gut.
  • There are 3 different levels of intolerances, ranging from gluten intolerance, celiac disease (autoimmunity) or wheat allergy.
  • There is a very strong connection between Gluten and Migraines.
  • If you would like to learn more about Gluten then check out Episode # 032.

Reason #5 – Food Intolerances

  • There are many foods that you may be sensitive to which are eliminated on the ketogenic diet, such as:
    • Chocolate;
    • Red Wine – Alcohol causes increased blood flow to your brain and can result in dehydration, leading to headaches and migraines. Alcohol is especially prevalent in those who are suffering from cluster headaches.
    • Caffeine – Although some people say that their headaches gets better after drinking a cup of coffee, there are also those that it may also cause the headache when you come down from your caffeine high.
    • Cheese – Aged cheese is more likely to cause a headache. This is due to the tyramine content that forms as the proteins in cheese breaks down over time. The longer a cheese actually ages, the more tyramine it has. To avoid these headaches it is wise to avoid blue cheese, cheddar, gouda, swiss and parmesan.
    • MSG – Also known as monosodium glutamate it is something that is found in soy sauce and as a food additive in many other foods.
    • Nitrates from Processed Meats and Hot Dogs – These processed meats will cause you to get a headache. The nitrates and nitrites may dilate the blood vessels and trigger headache`s in some people.

Reason #1 – Histamine Intolerance

  • Histamine has been suspected to play a role in migraines for many years, since the 1950’s.
  • If histamine is an issue with you but you have tested negative to every possible allergen and you don’t seem to have any allergy symptoms then the histamine effect may be because of digestion or because of certain foods that are migraine triggers.
  • If you are finding keto is not working for helping your migraines then you may need to go on a histamine elimination diet for a while. If you would like a list of the foods you are and aren’t allowed on the low histamine diet you can sign up for our FREE Inner Circle and it will be included there.
  • Unfortunately many of the foods that are eaten in keto are high histamine foods so you must be creative for a certain amount of time. Download my list to find out.
  • If you have done the elimination diet but it is still not fixed then you may be low in the enzyme DAO. If you do not have sufficient DAO then your body will be unable to break down the histamine and will cause issues. You are able to get supplemental DAO from pig kidneys by taking it 15 minutes before eating.
  • So how do you heal histamine intolerance? By healing the gut. Therefore, check out my course “Healing Leaky Gut Syndrome” available on Udemy. Check out the URL in the shownotes, along with the unique coupon code.

Reason #2 – Low Serotonin Levels

  • Although not a primary cause of migraines, low levels of Serotonin have been implicated with migraine headaches.
  • As Serotonin is primarily found within the gut (approx. 90% of it), having Leaky Gut Syndrome can lead to low levels of this hormone and therefore contribute to Migraine Headaches. Once again, my course “Healing Leaky Gut Syndrome” is a great resource for sorting this out and eliminating your headaches.
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.

 

Mar 15 2017

LCKL 063 – 13 Ways You Can Boost Your Memory and Cognition

Do you ever feel like you are suffering from early onset alzheimers? Do you go into a room, only to forget why you went there in the first place? If so then let me put your mind at rest. It is most likely not alzheimers you are dealing with, but more an inability to retrieve the information that is stored.

 

SHOWNOTES
  • How Memory Works;
  • Step #1 of Memory – Encoding;
  • Step #2 of Memory – Storage;
  • Step #3 of Memory – Retrieval;
  • Causes of Memory Loss;
  • Ways to Improve Memory.
TRANSCRIPT
How Memory WorksCauses of Memory LossWays To Improve Memory
  • How the memory forms is a very complex process that comes from many different sections of the brain.
  • There are a number of steps that the brain goes through in order to form memories. I will go into this briefly within this episode but keep an eye out for a future course which will take you through this in much greater detail.

Step #1 – Encoding

  • This is a biological phenomenon which begins with perception.
  • For instance, when you meet someone special you will find that your visual system will begin to register their physical features while the auditory system picked up the sound of their voice. You may also notice different smells and different touches.
  • Each of these sensations will be sent to the hippocampus and then they will all be integrated together into one single person, or one single being.
  • With the use of language and chemicals the memory will be encoded and stored. To do this, nerve cells will connect with other cells at the synapse.
  • Within the synapse, electrical pulses carrying messages will leap across the gaps between the cells. The electrical firing of this pulse will trigger the release of neurotransmitters. These neurotransmitters attach themselves to neighboring cells.
  • Each brain cell can form thousands of these links and typically 100 trillion synapses.
  • The connections between these brain cells are not set in concrete and they will change all the time. Brain cells will work together in a network and organise themselves into groups which specialise in different types of information processing.
  • As you learn more, you create more connections and more dendrites.
  • This is the reason practice makes perfect. Changes are reinforced with use, so as you learn and practice new information, circuits of knowledge and memories are built into the brain. The more you practice something, the more proficient you become at it.
  • To properly encode a memory you first need to be present and then you also need to be paying attention.

Step #2 – Storage

  • Once the memory is created it must be stored in either short term or long term memory.
  • Short Term Memory is very limited. It can hold about 7 items at a time for about 20-30 seconds each. However you can use some memory strategies which may help you increase this time a little.
  • The important information will move from short term memory to long term memory. The more that the information is repeated and/or used, the more likely it will be to end up in long term memory.
  • Long term memories are able to hold unlimited amounts of information indefinitely.

Step #3 – Retrieval

  • When you want to remember something you recall it on an unconscious level, bringing it to your conscious mind whenever you need it.
  • If you have forgotten something and can’t seem to retrieve it, there are a few things that may have happened:
    • You may not have encoded properly what you want to remember;
    • You may not have retained what you registered; or
    • You may not be able to retrieve the information correctly.
  • If you are really wanting to remember something, you must make sure that you are not distracted when encoding them.
  • Sometimes we may worry as we get older that we are getting early onset dementia or alzheimers disease. It is unlikely that this is the case. It is more likely that you are simply experiencing a breakdown of the assembly process of memory. This may start to happen in our 20’s and get worse as we begin to head towards 50.
  • As you learn and remember your brain doesn’t create a whole new batch of nerve cells. In fact, it’s the connections between it that change as you learn. It is actually the synapses that will begin to falter as you get older.
  • Memory loss that is not attributed to dementia or alzheimers can occur for a number of reasons:
    • Drop in acetylcholine levels as you get older. Acetylcholine is vital to learning and memory.
    • Some parts of the brain that are essential to memory are highly vulnerable to ageing. The hippocampus loses 5% of its nerve cells with each decade of life so you have lost 20% by the time you have hit your 80’s.
    • The brain shrinks and becomes less efficient as you age.
    • Environmental factors may have also attributed to some memory loss such as unhealthy genes, exposure to poisons, smoking or drinking too much.

Physical Activity

  • Many studies have shown that exercise can actually improve your memory and cognition.
  • There was actually a study that was published in the Journal of Neurology that showed that moderate to intense exercise can slow aging by as much as 10 years.
  • One of the main mechanisms behind why exercise improves memory and cognition is because of its ability to increase BDNF (brain derived neurotrophic factor) in the brain. BDNF has been found to preserve existing brain cells, activate the brain stem cells to convert into new neurons and also to promote brain growth.
  • It also improves and increases blood flow to the brain which makes you more productive in whatever task you are completing.
  • Within my course I will be going into a lot more detail as to how exercise improves memory and the best types of exercise to be doing.

Ketogenic Diet

  • They have shown that using fat for fuel instead of glucose for fuel actually triggers the release of BDNF and therefore improves cognitive performance.
  • Also, Beta Hydroxy Butyrate which is the ketone body produced within a ketogenic diet blocks histone enzymes which inhibit the production of BDNF.

Nutrition

  • There are many foods which have been found to be beneficial in improving brain health, some of which include:
    • Avocados – Rich in Vitamin K and Folate.
    • Beets – Contains natural nitrates which boost blood flow to the brain and help with mental performance. They also help boost energy and performance during tough workouts.
    • Blueberries – High in gallic acid and therefore are great for protecting the brain from degeneration and stress.
    • Bone Broth – Great for healing your gut and your brain.
    • Coconut Oil – Natural Anti-Inflammatory. Also full of fats that help with brain health.
  • More of these brain boosting foods will be included in my upcoming course.

Supplementation

  • Acetyl L Carnitine – A favourite of mine that is well known for its ability to improve alertness, focus, clarity and mood. It also helps to create acetylcholine which is responsible for learning, memory, regulating sleep cycle, amongst others.
  • Curcumin / Turmeric – It increases blood flow, neurotransmitter formation and BDNF, therefore it is very beneficial for improving memory and concentration.
  • Panax Ginseng – Studies have shown that taking as little as 400mg per day of curcumin can boost your memory.
  • Omega 3 Essential Fatty Acids – DHA is a primary structural component of the brain, which is why omega 3 fats are so beneficial for brain health. It will shield the aging brain from memory loss, depression, mental decline and alzheimers.
  • MCT Oils – This is probably one of my favourite supplements of all times – especially when eating a ketogenic diet. There have been many studies showing that regular consumption of MCT Oils in the presence of alzheimers, dementia, parkinsons and other neurodegenerative conditions can actually improve cognition. However, for it to be effective you must also replace all of the junk you are consuming with good quality foods.

Mental Stimulation

  • Evidence shows that stimulating the brain can stop cells from shrinking and can even increase brain cells in some situations.
  • By constantly stimulating your brain with different activities and challenges you will have greater communication between the synapses. A stimulating environment has been shown to encourage the growth of the dendrites but a dull environment stops this growth.
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.

 

Mar 08 2017

LCKL 056 – KETO 101 – 3 Month Update to My 2017 Goals – Big Changes Ahead…

I am so excited. There are so many changes going on within the Low Carb Keto Living Platform. There are big changes ahead for the podcast, my courses and also my membership site. This podcast will detail all of these changes that will be happening over the next year.

SHOWNOTES
  • The changes that will be happening with my podcast over the next 9 months;
  • The courses that I am planning on creating over the next 9 months – both free and paid;
  • The amazing membership site that I will be creating and which will be launched 31st December to start on the 1st January 2018. So excited;
  • The water fasting experiments I will be undertaking over the next 9 months;
  • My new Patreon Account which will allow you to get additional content;
  • My new You Tube Channel;
  • What you can get by signing up for my FREE Inner Circle Membership and Opening your weekly newsletters; and
  • Much More…
TRANSCRIPT
PodcastCoursesWater FastingYou TubeNewsletter/Inner Circle
  • I really enjoy bringing you my podcast 3 days a week (every Mon, Wed and Fri) but I was finding it was taking way too much time trying to figure out what I was going to cover for 3 podcasts a week.
  • Well I have come up with a solution and I really hope you like the new format.
  • I am splitting up my podcast into 3 different sections:
    • Monday – Biohacks 101 – This is where for 12 week blocks (season) I will cover one topic in depth. For instance the first block is going to be on fasting. I will do 12 separate episodes every Monday which will give you a great insight into what fasting is all about and will redirect you to further resources if you require additional help. I am also hoping to start a segment on my Monday episodes where I will do a brief interview with somebody who has successfully biohacked themselves, either through Fasting, through Sleep or any other biohack. If you are interested in doing this then you can message me at biohackinterview@lowcarbketoliving.com or go to the Contact us section on the website. Also, if you have any questions regarding the biohack of the season you can send it to biohackquestions@lowcarbketoliving.com or send a voice message via speakpipe on my website. I will begin answering them on the podcast once I have a sufficient number of questions.
    • Wednesday – Keto 101 – With this podcast I will be covering anything from Nutrition to Fitness to Mindset to Lifestyle. Although it is predominantly based around Keto, without other factors this will become null and void. I would also like to answer any questions you may have on keto. So like with my other podcasts I ask that you send any questions you may have regarding nutrition, fitness, mindset and even lifestyle. You can send these questions to ketoquestions@lowcarbketoliving.com or you can send a voice message via speakpipe on my website. As soon as I have enough I will start to incorporate that segment.
    • Friday – Ask Naturopath Jen Series – This will be a 12 week block (season) where I will cover a separate health condition or topic. For instance, the first block for the next 12 weeks will cover in depth that of digestion and then will redirect you to further resources if you require additional help. I will be introducing a section on Fridays podcast where you can ask me a question and I will include it at the end of the featured section. If you are interested in asking questions, you can send the question via email to anjquestions@lowcarbketoliving.com or you can send a voice message via speakpipe on my website. As soon as I have enough I will start to incorporate that segment.
  • I have realised in the last few years of running the Low Carb Keto Living platform that productivity and focus is instrumental to overall success and to bringing you as much useful information as possible.
  • This year (the year of 2017) I have decided to focus on courses and membership sites. I have been working incredibly hard to learn about the best ways to create courses by listening to multiple podcasts, taking courses and listening to experts.
  • I have just completed my first course called “Water Fasting For Wellness” which is based around my book of the same name. It covers everything you could possibly need to know about water fasting and if you are wanting to fast but need some hand holding then this course is for you. As a loyal listener to this podcast I am going to give you a coupon code which you can enter that will give you 50% off the price of this course. However, this coupon is only available for the first 20 people who sign up for this offer.
  • I am going to try to average 2 udemy courses per month and a membership site by the end of the year. I know it is going to be incredibly busy but I guess it is lucky that I love what I am doing. I am also trying to discover as many productivity tools I can to make the process as easy as possible.
  • The schedule for courses is as follows (I will do my best to have this happen but if I fall behind a couple please forgive me. I will not allow my health to fall behind just to make sure I reach the deadline. I still need to eat right, exercise and focus on my own health goals.
    • By 30th April 2017 – Beginners Guide To Keto Course;
    • By 30th April 2017 – Back to Basics Keto Cooking Course;
    • By 31st May 2017 – Beginners Guide to Healing The Gut Course;
    • By 31st May 2017 – Conquering Your Cravings Course;
    • By 31st July 2017 – Beginners Guide to Optimising Sleep Course;
    • By 31st July 2017 – The Acne Solution Course;
    • By 31st August 2017 – Beginners Guide to Reducing Stress Course;
    • By 31st August 2017 – Conquering Eczema Course.
    • By 31st December 2017 – Keto Living Academy Membership Site.
  • As you can see, I have a very intense schedule for this year but I believe I can do it. I may need to hack my sleep in the meantime and undertake many water fasts which will allow me to require less sleep.
  • I may also come up with a few free courses that you can get access to that will help you get started on your own ketogenic and/or fasting journey.
  • Over the next 9 months I will be undertaking 9 different water fasts of various lengths in the hope to document how each of them go and include them in my advanced water fasting course coming up in 2018. I will also do intermittent fasting on the days that I am not doing water fasting. I have many reasons for wanting to do this. Not only am I looking at losing the fat that I put on when I had hashimotos but I also am hoping to eliminate joint pain, greying hair and dry skin that I am dealing with (amongst a few other things and mostly due to the thyroid issues.)
  • If you want to keep updated on my fasting you can do one or both of 2 different things:
    • Sign up for my Inner Circle Membership at http://www.lowcarbketoliving.com/innercircle
    • Become a patreon of this podcast. Within your special patreon area you will get updates on my fat loss, my water fasting experiments, my keto experiments and much more. You can become a patron for as little as $1 per episode or $3 per week and it would really allow me to make the podcast and courses even better for you all.
  • As I am really loving videos so much after doing so many with my course I want to start doing very short you tube videos of various lengths, relating to health, wellness and keto. So keep a look out in the upcoming months for those. You will be notified inside the inner circle and the patreon area.
  • I believe it is very important to bring you as much valuable information as possible. I believe there must be a balance between free content and paid content (after all I do need to help pay the bills and having 2 teenagers is never cheap). Therefore, I add plenty of free content inside my inner circle for you to look at or download.
  • Once a week you will also get a very short newsletter which will guide you on your own journey towards keto. This will also be in seasons. For the first 12 weeks you will get your own little mini course on learning keto. Then the next season I will probably give you 12 weeks of doing your own water fasts. Then the next season I will be covering 12 weeks of sleep hacking. You will constantly be learning. But you must remember to open each of them so that you can do your weekly learning and implement what is required. Also, inside this you will get a special coupon that will allow you to get discounts off of my current courses.
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.

 

Jan 25 2017

LCKL 047 – The Cancer Preventative Effects of the Ketogenic Diet

Have you or somebody you know just been diagnosed with some form of Cancer? Have you heard conflicting information on whether the ketogenic diet is beneficial for treating cancer? Are you still sitting on the fence about whether it is the right way to go? Well in this episode I will go through the reasons that the ketogenic diet can work for slowing the growth of and/or warding off cancer. That is not to say that it works for and so you need to listen to this episode and see if it might be worth trying.

SHOWNOTES
  • What Keto is;
  • How You Can get started on your own Ketogenic Eating Plan;
  • Where you can get an absolutely FREE Guide to Starting Keto;
  • The 3 Main reasons why you would want to start eating Keto Today;
  • The reasons why Keto works for treating Cancer (Hint: Otto Warburg);
  • Why its not just High Carbohydrate Diets that are dangerous for Cancer… It’s also High Protein Diets…
  • How Fasting can also help with Cancer Prevention and/or Progression;
  • How Keto has been proven (in animal studies) to help Colon Cancer;
  • How Keto has been proven (both animal and human case studies) to help Brain Cancer;
  • How Keto has been proven (in animal studies) to help Gastric Cancer;
  • How Keto has been proven (in animal studies) to help Prostate Cancer.
TRANSCRIPT
What is Keto?Why would you want to do Keto?Why does Keto work in treating Cancer?High Protein Diets and CancerFasting, The Ketogenic Diet and CancerResearched Cancers helped by Keto
  • For those of you that don’t know, keto is a high fat (70%+), moderate protein, low carb eating plan that’s whole aim is to switch your body from burning sugar to burning fat.
  • To do this you must eliminate almost all carbohydrates from your diet, except some leafy green vegetables and up your fat to include plenty of fats, especially saturated fats (as these are the most readily converted to ketones).
  • In order to test for ketones and to ensure that your blood sugar levels remain low you should get yourself a blood glucose and ketone test meter so that you can test your levels on a daily basis. It is best to test your glucose levels in the morning and then your ketone levels at night.
  • I have actually prepared a short ebook entitled “Beginners Guide To Keto” which you can get access to by completing the form below.
  • The number one reason that people would start a ketogenic diet is to lose weight. By switching your body from burning sugar to burning fat, you are essentially teaching it to start burning your own body fat for fuel, when additional fat is scarce. However, if you avoid eating fat whilst on a ketogenic diet (in the hope that you will burn more body fat) it will backfire on you. Your body can only function on two things. Sugar and Fatty Acids. If you do not provide your body with either of them you will end up feeling very lethargic, lacking in energy and generally unable to perform daily tasks. On top of that, if you are not giving your body sufficient fat it will start to store it, thinking that it is not going to get any ever again. Therefore, make sure that you are eating a good amount of calories.
  • The second reason you may want to do a ketogenic diet is because you or somebody you know may be suffering from epilepsy, depression or another condition involving the brain. The brain survives especially well on ketones and in fact thrives on them so many studies have shown how a ketogenic diet is very effective at helping these conditions.
  • The third reason you may consider a ketogenic diet is because of what we are talking about today and that is because the ketogenic diet has been studied extensively in regards to treating cancer. In this episode I will be giving you information on why the ketogenic diet works for treating cancer and also will cite some research studies that show this is the case.
  • The theory that keto helps with cancer began with the work of a leading cell biologist called Otto Warburg. He led to the discovery that cancer cells are actually unable to flourish using the energy produced from cellular respiration but instead only from glucose fermentation. This means that by depleting your body of the sugars, it also depletes cancer cells of their energy supply.
  • Research continues to show that sugar is the main source of fuel which feeds cancer and contributes to inflammation.
  • Cultures such as the Eskimos and the Masaii were able to sustain themselves through harsh environments by switching their body from sugar burning mode to fat burning mode. i.e. it puts them into a ketotic state.
  • As the body adapts to the use of ketone metabolism over time, the hormone which is essential to ketone metabolism, known as FGF-21 becomes much more efficient.
  • Cancer cells have 10 x the insulin receptors on their cell surface than normal cells. This enables the cancer cells to overindulge in the glucose and nutrients at a very high rate.
  • As long as you are consuming a high carbohydrate diet you are also giving your cancer cells the ability to thrive.
  • Research has actually found that those with the lowest survival rates also have the highest blood sugar levels.
  • Cancer cells have an inability to metabolize fatty acids for energy as they have damaged mitochondria that lack the ability to create energy from aerobic restoration.
  • There are a couple of advantages to using keto as a cancer therapy. Firstly, it is non toxic to the body and it helps you deal with the toxic therapies of cancer a lot better, such as chemo and radiation. However, if you do choose to take the radiation and chemo route then keto will increase the effectiveness of it.

High Protein Diets are also not the right diet for cancer prevention due to the fact that cancer cells are also able to feed off of the amino acid glutamine and also because of the fact that protein can be converted to glucose as well.

On top of the ketogenic diet, fasting for an extended period of time can stop the progression of cancer too. The more you eat, the more your blood sugar will remain elevated, your insulin levels will remain high and then the fuel source that is needed for cancer cells to develop and grow will remain a constant threat.

Colon Cancer

  • Keto for Cancer has been around for a very long time. In fact, in 1987, an animal study that was published by Tisdale et al saw decreased tumor size and improved cachexia in mice with colon cancer after eating a ketogenic diet.
  • In this study they found that mice with this colon cancer were fed diets in which up to 80% of the energy was supplied as MCT oils. The level of cachexia was reduced in proportion to the fat content in the diet.
  • Another study by Beck SA et al also found that when mice were given an 80% medium chain triglyceride diet, both the tumor weight and host weight loss were reduced and the nitrogen balance and urea excretion was also restored. This indicated that not only does a ketogenic diet reduce the weight of the tumor and reduce cachexia, but it also shows that excessive nitrogen catabolism in the cachexic state can be prevented by adopting the ketogenic diet.

 

Brain Tumors

  • In an article published in BMC Cancer in 2011, they hypothesized that glioma cells were incapable of metabolizing ketone bodies in vivo in an effort to compensate for glucose restriction. Therefore, this indicates there MAY be a potential disadvantage of tumor cells to normal cells under a ketogenic diet.
  • Another study published in Nutrition and Metabolism in 2010, they also found that after injecting mice with brain tumors, the ketogenic diet produced some remarkable results:
    • KD treatment significantly reduced the rate of tumor growth and prolonged survival time; and
    • KD reduced reactive oxygen species (free radical) production in tumor cells.
  • A final study that I am going to mention is a study that was published in PLoS one which showed that using a ketogenic diet alongside radiation improves its effectiveness and enhances the anti-tumor effect of radiation.
    • To do this, the mice with gliomas were put on either a standard diet or a ketogenic diet and then they were given radiation. The tumor growth was then followed in vivo imaging.
    • They found that the animals who were fed a ketogenic diet had an increased survival time of 5 days compared to those on the standard diet.
    • They found that 9 of the 11 irradiated animals maintained on the ketogenic diet had tumor cells that diminished below the level of detection.
    • After 101 days the animals switched to a standard diet and no tumor recurrence was seen, indicating that even if you do not stay on it forever, the initial keto plus radiation stops the recurrence.
  • There was also a human study done on 2 female pediatric patients with advanced stage malignant astrocytoma tumors.
    • Their diet consisted of 60% medium chain triglycerides and they were followed for 8 weeks as outpatients.
    • Within 7 days of starting the diet they found that blood glucose levels declined to low-normal levels and blood ketones were elevated 20-30 fold.
    • Results of the scans indicated a 21.8% decrease in glucose uptake at the tumor site in both of the subjects.
    • One of the patients showed significant clinical improvements in mood and skill development and remained free of disease progression.
    • Although a very small study, this warrants further research.

 

Gastric Cancers

  • Studies have found that the growth of Gastric Tumor Cells is adequately delayed by consumption of the Ketogenic Diet.
  • In fact, one study that was published in 2008 in BMC Cancer showed exactly this: o They had 24 female mice with gastric tumors;
    • They randomly split these mice into two groups and fed them either a ketogenic diet with added MCT and Omega 3 fats or a standard diet;
    • Once the tumor reached a size of 600mm3 to 700mm3 they ended the experiments. o The tumor growth and survival time was then recorded.
    • In this study they found that the tumor growth in the KD was significantly delayed compared to the standard diet. The tumor in the KD group reached the target volume at 34.2 days compared to 23.3 days in the standard diet group.

 

Prostate Cancer

  • Recent research suggests that carbohydrate intake may actually influence the growth of prostate cancer cells.
  • In one study they tested whether a no carbohydrate ketogenic diet would delay prostate cancer growth compared to western (standard) and low fat diets in mice.
    • To do this they took 75 male mice and fed them a NCKD (84% fat, 16% protein), a Low Fat Diet (12% Fat, 72% Carbohydrate and 16% Protein) or a Western Diet (40% Fat, 44% Carbohydrate and 16% Protein).
    • After 24 days, all the mice were injected with the prostate cancer cells and the experiment ended once the tumor reached 1000mm 3.
    • They found that the NCKD mice lost more weight (up to 15% body weight), relative to the low fat and the western diet. They required extra calories to equalize body weight.
    • They found that after 51 days, the NCKD tumors compared to the western mice were 33% smaller. The volume was the same between the NCKD and Low Fat Tumors but the survival time was the longest in the NCKD mice.
    • Serum IGFBP-3 was highest and IGF-1:IGFBP-3 ratio was lowest amongst the NCKD fed mice.
    • Serum Insulin and IGF-1 levels were highest amongst the western mice.
  • However, if you are too scared to consume a NCKD then another study was done which tested whether you had to have no carbohydrates and whether a 10% or 20% carbohydrate diet was sufficient.
  • What they found was that the NCKD fed group were significantly lighter than the 10 and 20% group and the 10% Carbohydrate group had increased tumor size on days 52 and 59 but no other time in the study.
  • They found that the mice that consumed a 10% or a 20% carbohydrate diet had similar survival to those on the NCKD. This means you may not need to go as strict and it may still have an effect.
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.

 

Jan 17 2017

LCKL 043 – The Benefits of Organ Meats – Eat The Whole Animal

Organ meats are one of the most nutritious foods you can ever possibly consume. However if you are not 100% convinced that the benefits are worth it, then this episode will make you realise how essential it is for you to consume some organ meats if you want to really optimise your health.

SHOWNOTES
  • What offal is and why it is critically important that you consume organ meats from grass fed and free range animals and not factory farmed animals.
  • Different cultures that use organs meats frequently and a product I will be coming up with in 2017 that may just inform you even more on why organ meats are so essential for optimal health.
  • Why I believe animals in the wild have it right. They understand how nutritious organ meats are and so will consume that before anything else.
  • 15 Nutrients that Organ Meats are generally high in.
  • 4 Myths will be eliminated in regards to consuming organ meats:
    • High in Vitamin A and are Toxic;
    • Should not be consumed during pregnancy due to Vitamin A;
    • Increases your chance of gout; and
    • Contains toxins, which will be transported to us after consumption.
  • 5 of the most common Organ Meats that you may want to consume on a regular basis:
    • Liver;
    • Kidneys;
    • Tongue;
    • Tripe; and
    • Brains (if you can get access to good quality ones).
TRANSCRIPT
Introduction to OffalCulture and History of eating Organ MeatsGeneral Benefits of Consuming Organ MeatsMyths Regarding Eating OffalType of Offal: LiverType of Offal: HeartType of Offal: KidneysType of Offal: TongueType of Offal: BrainsType of Offal: Tripe
  • Although the number of people that are consuming more grass fed beef over grain fed beef is increasing, the number of people that discard or refuse to eat offal (such as liver, kidneys, heart etc) has remained very low.
  • Whether it is the taste of the organ or just the thought of consuming it, unfortunately there are still not enough people integrating this amazing superfood into their diet.
  • Eating organ meats at least a couple of times a week is not just beneficial to your health but what I would consume absolutely essential.
  • If you are considering integrating more organ meats into your diet though, it is critically important that you only eat the organs from grass fed beef and not the feedlot animals. Not only will the nutrient density be greater but the amount of unhealthy fats in grass fed beef will also be less. The veterinary drugs and the living conditions of feedlot animals will not result in healthy organs.
  • There are some cultures that consume organ meats as a delicacy or as an everyday superfood.
  • Some examples include:
    • Scotland – Haggis
    • Jews – Chopped Liver
    • Chitterlings – Also known as pig intestines they were frequently consumed by the peasants in the UK in the 19th century but are rarely consumed in the UK today. In today’s society they are consumed in the form of Kokoretsi (Balkans, Greece and Turkey), Tricandilles (France) and Chincullin in Latin America.
    • Menudo in Mexico – Also known as Tripe.
  • There are many others which I will be writing about in an upcoming book I will be writing in 2017 on organ meats and the power associated with them.
  • Many of the cultures that Weston A Price found to be the epitomy of health played a high value on consuming animals in their entirety and they made use of the blood, organs, bones and anything else they could.
  • These cultures had it right. They knew that eating these organs would support the natural functioning of their bodies. And they were right. Organ meat is an absolute nutritional powerhouse that is loaded with so many vitamins, minerals and other compounds that help you reach optimal health and wellness. These cultures knew that very early on.
  • If we go to the animal kingdom, most animals go straight for the organs of the prey and will save the muscle meats for later. Animals know instinctively that organ meats contain the densest nutrition. This is why when a lion catches its prey it will eat the liver, kidneys and heart before anything else. These animals know that it is going to sustain them for a longer period of time than eating the muscle meat.
  • High Quality Protein
  • High in B Vitamins – Especially B12 and Folate;
  • High in Minerals – Especially Bioavailable Iron;
  • High in Fats – Especially Omega 3 Fats;
  • High in Choline which is important for cell membranes, brain and nerve function, heart health and prevention of birth defects. Please listen to episode number 42 to learn more about Choline;
  • High in Trace Minerals like copper, zinc and chromium;
  • High in Cholesterol – Absolutely essential for overall survival and wellness. Please listen to Episode #9 for further information on cholesterol and its necessity.
  • High in Co Q10 which is essential for energy production and cardiac function and potent antioxidant.
  • High in Vitamin D;
  • High in Vitamin E – Essential for Circulation, Tissue Repair, Healing, Deactivation of Free Radicals, Slowing of Ageing;
  • High in Purines which are precursors to DNA and RNA;
  • High in Vitamin K2; and
  • High in Amino Acids.
  • Another reason that it is crucially important to get your organ meat from grass fed cattle is because otherwise they will be deficient in the essential fat soluble vitamins A, D and K. If the animals are not consuming green grass, the vitamins A and K will be deficient in their fat, organs meats, butterfat and also in egg yolks. Plus, if the animals are not raised in the sunlight, vitamin D will be missing from these foods also.
  • Organ Meats are high in Vitamin A and I will get Vitamin A Toxicity if I consume it:
  • Vitamin A toxicity will not occur unless you are consuming bear or seal liver or unless you are taking synthetic Vitamin A supplements.
  • In order for Vitamin A to become toxic you would need to consume 100,000 IU of synthetic vitamin A per day for many months. To get this amount in food you would need to consume 2.5 100 gram servings of duck liver or 3 x 100g servings of beef liver per day. Let’s face it, none of us consume this much liver.
  • Organ Meats increase your chances of Gout:
    • This is a myth that came about because the biochemical processes which leads to gout is not understood.
    • Gout actually results from a buildup of uric acid.
    • This buildup is more of a function of insulin resistance related to overconsumption of refined carbohydrates and sugar. Uric acid is actually a byproduct of your body’s metabolism of dietary sugar – especially that of fructose.
    • Another cause of uric acid is excess dietary protein intake with insufficient fat. This is why if you are consuming leaner cuts of meat you must also add a sufficient amount of fat with it. This also means in regards to leaner organ meats like heart and liver..
    • Vitamin A is one nutrient that is effective in preventing gout as it helps to protect your kidneys.
    • Therefore organ meats protect you from gout rather than causes it.
  • I should not consume organ meats when I am pregnant because it can be toxic:
    • In fact, the opposite is true. As mentioned before, Vitamin A toxicity will not occur with food, but only with synthetic vitamins (unless you eat seal or bear liver).
    • Organs, especially the livers of grass fed animals are an important part of pregnancy due to its high folate content.
    •  Weston A Price Foundation recommends 3-4oz of fresh liver, once or twice a week for the health of you and your baby.
    • A study was carried out in Rome, Italy that found there were no congenital malformations amongst 120 infants who were exposed to 50,000 IU of Vitamin A per day. Another study found that at a dose of 30,000IU per day there was also no association with birth defects in babies. Both of these studies can be found in the research section of my website (under Organ Meats).
  • Organ Meats contain toxins and by consuming the liver and kidneys I will also be consuming these toxins:
    • Yes, organ meats do function as filters in the body but they don’t store the toxins.
    • The job of the organs like the liver is to remove toxins from the body and they store many fat soluble vitamins, minerals and nutrients that are needed to accomplish this task.
    • The liver is like a chemical processing plant. I has a number of important tasks, none of which is to store toxins:
      • Converts protein to glucose;
      • Converts glucose to glycogen;
      • Manufactures triglycerides; and
      • Renders toxins inert and shuttles them out to be expelled – usually in the urine via the kidneys.
  • King of organ meats and possibly the most popular one that people consume.
  • It is the most concentrated form of Vitamin A.
  • It is loaded with bioavailable iron, so is great for those that are iron deficient. As my daughter suffers from iron deficiency I am looking at trying out new dishes that will allow her to consume more liver. Unfortunately the thought of it repulses her so it will have to be hidden.
  • High in Choline – 1oz of liver contains the same amount as that of an egg.
  • High in Copper (14.3mg of copper per 100g in beef liver and less than 1mg of copper per 100g in chicken and pork livers). This is a great choice if you suffer from copper deficiency (episode #56). However, if you suffer from copper excess then opt for the chicken or pork livers and remember that the choline, zinc and B Vitamins in the liver significantly reduce this risk.
  • High in Folic Acid, Purines and Cholesterol.
  • One of the richest foods in Vitamin B12. In fact, Liver contains 3 times as much B12 as kidney, 7 times as much B12 as heart and 17 times as much as ground beef.
  • High in Vitamin Q10 which is important for cardiovascular function. Remember to listen to the next podcast episode to learn all about this valuable nutrient.
  • It is easy to hide.
  • Outstanding source of Vitamin D, Potassium, Magnesium, Phosphorus and Manganese.
  • It is very low in calories with one serving only containing 130 calories.
  • When you consume a great deal of eggs or muscle meat the amino acid methionine will increase homocysteine production. Thankfully, because of the extensive nutrients in liver such as B6, B12, Folate, Betaine and Choline it allows the body to recycle this homocysteine.
  • Liver is great for athletes.
    • Because of these amazing nutrients it keeps the body energised by increasing the number of red blood cells.
    • It also helps to improve stamina, endurance and strength.
  • Preparation
    • As liver can be quite a strong tasting food it is often advisable (unless you are making pate) that you give the livers a soak in milk or lemon juice for a couple of hours to eliminate the metallic taste.
    • When cooking make sure you do not overcook the liver. Liver should be served lightly seared to maintain tenderness. If it has been cooked for too long it can turn leathery and tough.
    • High heat can also lead to nutrient loss.
  • Recommended Recipes:
    • Cook it in a stew or mix it into ground beef (80% beef and 20% liver). Most people will never even notice this.
    • Liver and Onions.
    • Or else you can make it into liver pate.
  • Heart meat is muscle meat.
  • It is lean by nature.
  • Contains significant amounts of essential nutrients.
  • Excellent source of thiamine, folate, selenium, phosphorus, zinc, Co10 and other B Vitamins.
  • Beef heart contains amino acids that are thought to improve metabolism and contains compounds that promote the production of collagen and elastin.
  • Contains 127 calories per 4 oz serving. This accounts for 20g of protein and only 4g of fat so extra fat will need to be added.
  • Great source of Iron.
  • For people with heart conditions, this is the perfect food to consume. Being high in Q10 it is vital for mitochondrial health and energy production.
  • I have often cooked Heart Kebabs and Beef Kebabs side by side and my kids tell me they enjoyed the heart kebabs even better. Of course, they didn’t know what it was.
  • Cooking: Cook it with care and aim for a good medium rare. Heart should be cooked slowly and served medium rare. Cut away the fat, connective tissue, valves and tendons and cut into slices, salt it and soak it in an acid based marinade for at least an hour to tenderize it and release the flavors.
  • Kidneys are loaded with vitamin B12, Iron, Riboflavin, Vitamin B6, Folate and Niacin.
  • Per serving, kidneys contain 116 calories, 3g of fat and 20g protein so extra fat needs to be added.
  • Kidneys should be deep red in color.
  • Preparation: Rinse them in cold water, remove the outer membrane and slice them in half. To remove the strong flavour, soak them in water for a few hours with some salt.
  • Recipes:
    • These are often sautéed with butter and olive oil;
    • Baked in kidney pies; or
    • Made into a kidney casserole.
  • More of a muscle than an organ;
  • Does contain 70% of its calories from fat;
  • It is one type of offal which my kids do actually like to eat. They think it tastes like silverside.
  • It is a great meat to consume on a ketogenic diet due to the high percentage of fat.
  • Unfortunately in Australia we are not able to get brains from my local grass fed provider due to the scare of Mad Cows Disease (not that we have had reported cases here).
  • However I remember eating them as a child (we lived on a farm at that point), my nan would crumb them and tell us it was crumbed chicken. We used to love them, until we found out what they were.
  • They are high in niacin, phosphorus, Vitamin B12 and Vitamin C.
  • It has more cholesterol than any other food, but as I mentioned in Episode #9, cholesterol is not something to be concerned with.
  • It is also one of the most nutrient rich organs that are found in any animal, which are full of healthy oils that are believed to increase brain power.
  • Brains are also a great source of Vitamin B12 so can help fight fatigue, depression, anemia and increase mental ability.
  • One 4oz portion of brain contains about 1g of both EPA and DHA (great for the brain itself).
  • Contains powerful neurological enhancing nutrients such as phosphatidylcholine and phosphatidylserine.
  • Rich in antioxidants such as carnosine, carotenoids and tocopherols which help to protect neurological tissue from oxidative stress.
  • Also known as the intestines, this is one food that I myself have a hard time eating. I just find it far too chewy but that could just be because it is very difficult to cook.
  • However, despite that it contains significant amounts of Vitamin B12 and protein.
  • It is a great source of probiotics, glutamine and gelatin which have been reported to help with digestive health.
  • Recipe: The best way to cook tripe is very slowly. Cooking it in a bone broth stew is a great approach and as you are cooking down the bones the gelatin molecules will become less compact.
ADDITIONAL DETAILS

 

Jan 13 2017

Dave Aspreys Bullet Proof Icecream – The Best Ice Cream I Have Ever Tasted…

Bulletproof Ice Cream

I am just standing here eating a scoop of my new favorite recipe. It is bulletproof icecream and it tastes so good. Best of all, it keeps you full for such a long time. It has all the good fats in it and everything you need to sustain your health and wellness. Thanks so much Dave Asprey for such an awesome recipe. If you could, please comment below once you have made it to let me know how you like it.

Ingredients

  • 4 Whole Pastured Eggs;
  • 4 Pastured Egg Yolks (On top of the Above Eggs);
  • 2 tsp Vanilla;
  • 1 gram powdered Vitamin C if you can get it, otherwise lime juice to taste;
  • 100g unsalted butter (preferably grass fed);
  • 100g extra virgin coconut oil;
  • 50g Dave Asprey’s XCT Oil (important for consistency);
  • 80g Xylitol or Erythritol;
  • 100g Water or Ice (I added half and half of each); and
  • 1/2 cup low toxin chocolate powder OR 2 tbsp bulletproof decaf coffee or 2 tbsp bulletproof caffeinated coffee.

Method

  1. Blend everything but the water/ice in blender. It takes a while to get the butter blended into perfect creaminess.
  2. Add water or ice and blend some more until well blended. Ideally, you want a yogurt-like consistency for creamy ice cream, or add more water for a firmer, icier texture
  3. Pour the mixture into an ice cream maker and turn it on.

Nutrition

Servings – 8

Calories – 351

Fat – 33.11g (91%)

Carbs – 0.63g

Protein – 4.6g

I found that after taking it out of the ice cream maker I had to stir it every couple of hours so that it iced properly in my freezer. But that could just be because my freezer is so full from all the recipes I am trying (LOL).

Enjoy and please let me know how you go.

Jan 09 2017

LCKL 039 – The Hidden Dangers of Artificial Sweeteners

In this episode you will learn about the 7 reasons why Artificial Sweeteners are not a good idea. You will also find out the 5 most dangerous Artificial Sweeteners and some of the common places that you will find them. If you use artificial sweeteners then this episode is definitely for you.

 

SHOWNOTES
  • 7 Reasons Artificial Sweeteners are not a good idea;
  • Ingredients to Look Out For In Your Products;
  • Common Places You Will Find Artificial Sweeteners;
  • 5 Most Dangerous Artificial Sweeteners; and
  • Alternatives to Artificial Sweeteners.
TRANSCRIPT
7 Reasons Artificial Sweeteners are Not Good For YouIngredients to watch out forCommon Foods with Artificial SweetenersMost Dangerous Sweetener #1 - Aspartame (Equal/Nutrasweet)Most Dangerous Sweetener #2 - Sucralose (Splenda)Tab titleTab titleTab titleAlternatives to Artificial Sweeteners
  1. They Trick Your Taste Buds
    1. Exposing your tastebuds to high intensity sweeteners make them less receptive to natural sources of sweeteners such as fruit.
    2. Stevia is hundreds or maybe thousands of times sweeter than sugar;
    3. Sucralose/Splenda is 600 times sweeter than table sugar; and
    4. Neotame is 7000 times sweeter than table sugar.
    5. When your taste buds get dulled you will begin to seek out sweeter and sweeter foods and therefore you will have a hard time sticking to a lower carb diet.
  2. They Trick Your Gut
    1. When you consume a super sweet artificial sweetener but it has no calories it confuses the gut.
    2. The sweet taste will send a signal to the gut that there is a high calorie food coming;
    3. However, when this food doesn’t arrive, the gut will have a hard time utilizing foods efficiently and this will interfere with your body’s hunger signal.
  3. It Messes With Your Insulin
    1. When you taste sweet foods your body still thinks that it needs to secrete insulin, even if it is zero calorie (as is the case with artificial sweeteners).
    2. Artificial Sweeteners prevent your body from producing GLP-1 (a hormone that controls blood sugar levels and feelings of satiety).
    3. This will cause you to suffer from intense cravings due to the insulin spikes.
  4. Cause Weight Gain
    1. The San Antonio Heart Study documented weight change in both men and women over a period of 7-8 years and found that those who drank diet beverages were larger than those who didn’t.
    2. In a different study, in adolescents, intake of diet soda was associated with increased BMI and increased body fat percentage.
  5. Contributes to Metabolic Syndrome
    1. Recent studies suggest that people who drink diet softdrinks have double the risk of metabolic syndrome, compared with those who don’t.
    2. The increased risk was the same in both diet and non diet groups.
  6. Contributes to an increase in Type II Diabetes
    1. In a European study, the risk for developing T2D was increased with the consumption of both diet and regular soda.
    2. What’s interesting is that even in normal weight people, a pronounced spike still occurred in those who drank even 1 drink of regular or diet softdrink per day.
  7. Increases the likelihood of Hypertension and Cardiovascular Disease
    1. The risk for coronary heart disease was elevated in women who consumed more than 2 diet softdrinks or 2 regular softdrinks.
  • Aspartame
  • Acesulfame Potassium
  • Alitame
  • Cyclamate
  • Dulcin
  • Equal
  • Glucin
  • Kaltame
  • Mogrosides
  • Neotame
  • Nutrasweet
  • Nutrinova
  • Phenylalanine
  • Saccharin
  • Splenda
  • Sorbitol
  • Sucralose
  • Twinsweet
  • Sweet N Low
  • Xylitol
  • Toothpaste and Mouthwash
  • Cough Syrups and Liquid Medicines
  • Chewing Gum
  • Diet Softdrinks
  • Diet Cordial
  • Salad Dressings
  • Frozen Yogurt
  • Frozen Desserts
  • Candies
  • Baked Goods
  • Yogurt
  • Breakfast Cereals
  • Processed Snack Foods
  • Diet Fruit Juices
  • Prepared Meats
  • FDA approved aspartame in 1981.
  • Often found in yogurts, sodas, puddings, sweetener sachets, chewing gum and even breads.
  • It is comprised of 50% Phenylalanine, 40% Aspartic Acid and 10% Methanol.
  • Unfortunately excess Phenylalanine can disrupt normal serotonin levels and lead to depressive, emotional and even psychotic disorders.
  • Aspartic Acid is an excitotoxin which ends up destroying the cells.
  • Methanol is a neurotoxin whose absorption is increased once the aspartame is heated above 86 degrees farenheit (as in cooking) and the methanol turns into formaldehyde which damages the nervous system and is potently carcinogenic.
  • Unfortunately aspartame has been investigated as a possible cause of brain tumors, mental retardation, birth defects, epilepsy, parkinsons disease, fibromyalgia and even diabetes.
  • A study in the journal “Reproductive Toxicology” has found that aspartame, when consumed by the pregnant mother can predispose the baby to metabolic syndrome and obesity, later in life.
  • Common side effects include headaches, migraines, mood disorders, dizziness and even episodes of mania.
  • Denatured Sucrose – Involves Chlorinating Sucrose;
  • Chlorine is a toxic chemical so why would they allow it in our sweeteners;
  • Chlorine is an antiseptic that harms the human gut and destroys microflora, leadingto candida formation, IBS, Ulcerative Colitis, Crohns Disease, Obesity and even Cachexia.
  • One study even found that Splenda could be linked to leukemia in mice.
  • Some symptoms after exposure to Sucralose include migraines, intestinal cramping, acne, bloating, dizziness, rashes, headaches, chest pain and even bleeding gums.
  • Routinely found in sugar free chewing gum, alcohol, candies and yogurt.
  • Consists of a potassium salt which contains methylene chloride.
  • This sweetener has been shown to stimulate insulin secretions even though it doesn’t increase blood sugar levels.
  • Long term exposure to this sweetener has been shown to cause nausea, mood problems, some types of cancer, impaired liver function, impaired kidney function, problems with eyesight and even autism.
  • Common ingredient in kids chewable vitamins, cough syrups and over the counter prescriptions.
  • Some studies have linked saccharin to photosensitivity, nausea, digestive upset, tachycardia and even some types of cancer.
  • These are not well absorbed by the body and can cause allergic reactions in some individuals.
  • These are not as bad as the other sweeteners but can still cause GI effects such as bloating, gas, cramping and diarrhea.
  • Stevia.
  • Herbs and Spices – In particular Vanilla, Cocoa, Licorice, Nutmeg, Cinnamon, Anise etc.
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.

 

Dec 23 2016

LCKL 033 – How Nutrition Affects The Occurrence of Acne

Are you and/or a loved one struggling with acne? Are you scared to leave the house, frightened that somebody is looking at you? Are you wondering how nutrition plays a role in skin health. After all, we have been told that greasy foods are not good for y our skin. But are they telling us the truth or is something else really the issue?

SHOWNOTES
  • The two main factors behind acne;
  • The five main causes of acne;
  • The interaction between insulin resistance and acne;
  • The interaction between sugars and hormones when it comes to acne;
  • The interaction between sugars and inflammation when it comes to acne;
  • The interaction between sugars and candida when it comes to acne;
  • The interaction between dairy and acne;
  • The interaction between gluten and acne;
  • The interaction between leaky gut and acne;
  • 2 Top Supplements you can take to help with skin health; and
  • Much Much More…
TRANSCRIPT
Factors behind the occurrence of AcneCauses of AcneInsulin Resistance and AcneSugars, Hormones and AcneSugars, Inflammation and AcneSugar, Candida and AcneDairy and AcneGluten and AcneLeaky Gut and AcneSupplements for Skin HealthSteps You Can Take (Control Insulin)
  • There are two main factors behind the occurrence of acne.
    • The first is hormones. Hormones are responsible for putting the skin glands into overdrive, resulting in an excess of sebum and skin cell growth. This combination results in blocked pores.
    • The second is inflammation. Inflammation will damage the sebum in these blocked pores and cause an ideal breeding ground for bacteria to thrive, in particular P Acnes.
  • High Glycemic / High Carbohydrate / High Sugar Diet
  • Hormones
  • Inflammation
  • Candida
  • Dairy
  • Many studies have shown that higher glycemic index foods contribute to the occurrence of acne and lower glycemic diets such as those found in the katavan and ache tribes had very low incidence of acne.
  • Studies have reported that foods with a high glycemic index may contribute to acne by elevating insulin levels, suppressing SHBG concentrations and raising androgen levels.
  • Hyperinsulinemia has been shown to elicit a hormonal response that contributes to unregulated epithelial tissue growth and increased sebum production.
  • At the end of this episode I will be discussed the results of a study done in the American Journal of Clinical Nutrition detailing how a low glycemic load diet improves symptoms of acne vulgaris.
  • All acne is hormonal to some degree. Acne prone skin is sensitive to androgens, such as testosterone and unfortunately this increases sebum production and skin cell growth.
  • Insulin and IGF-1 are other hormones that are linked to acne.
  • Studies have shown that the higher the IGF-1 levels the more severe the acne is.
  • IGF-1 will also increase sebum production and increase pore size, therefore making them more visible.
  • Insuliin has the same effects, although not quite as potent.
  • Obviously a High Carbohydrate diet increases your insulin levels and your IGF-1 levels too.
  • Studies have shown that acne patients have higher levels of inflammation than those with healthy skin.
  • An increase in inflammation is one reason why food allergies, gut problems and some foods aggravate acne.
  • Sugar is extremely bad for inflammation. Studies have shown that after 3 weeks of drinking sugary soda, C-reactive protein levels increased by 87% at 1 can per day and 105% at 2 cans per day.
  • Considering many drink much more than that it is no wonder inflammation is such a problem.
  • Excessive sugar intake sends the growth of the candida out of control.
  • Candida is a yeast which lives in our skin and our digestive tract. Normally our immune system will fight it off but under situations such as excessive sugar intake, it will spread out of control.
  • Candida is a massive problem when it comes to contributing to leaky gut syndrome (see episode #21 of the podcast). As there is a clear link between leaky gut syndrome and skin health it stands to reason that the presence of candida can contribute to acne.
  • Candida is such a big problem that I would like you to keep an eye out early 2017 where I will have a podcast episode on the topic.
  • Dairy can be an issue when it comes to acne due to the hormones present in conventional dairy.
  • Studies have shown that consuming milk shows a greater prevalence of acne than less frequent consumption.
  • Milk provides a mix of growth factors, hormones and nutrients that are specific to offsrping. Once growth ends and the young are able to feed themselves, the consumption of milk is supposed to stop.
  • Dairy foods produce a high insulin response, increase hormone levels in the body and they alter inflammation levels.
  • Consuming Cows Milk is able to raise IGF-1 levels in the body.
  • Although IGF-1 can survive pasteurisation and homogenisation, the bacteria in fermented products, such as kefir and yogurt does reduce IGF-1 in the body.
  • A compound found in dairy products, known as betacellulin has also been found to increase skin cell division and decrease skin cell death – leading to worse acne.
  • Whey protein has been found to be exceptionally bad when it comes to increasing insulin levels and therefore promoting an insulin response.
  • To learn more about the dangers of consuming conventional dairy and the benefits of switching to raw then make sure you check out Episode #31.
  • Gluten contributes to leaky gut and therefore should be avoided at all costs when it comes to people with skin issues.
  • Typically if you have gluten induced acne then an outbreak will occur a couple of days after consuming it.
  • If you would like to learn more about leaky gut syndrome, then you have a few options.
    • Check out Episode #21 where it is discussed in great depth, along with solutions for treating it.
    • Get my “Beginners Guide to Healing Leaky Gut” book on Amazon.
    • Take my “Healing Leaky Gut” Course on Udemy.
  • Gut health and Skin Health are closely linked together so in order to heal your skin you must ensure that your gut is in perfect health.
  • Vitamin A – This plays an essential role in skin health.
    • This nutrient is found in the skin, predominantly the sebaceous gland and a deficiency in it can result in dry skin, dry hair and broken fingernails.
    • It thickens and stimulates the dermis, where your collagen, elastin and blood vessels are. Therefore it is known to not only help with acne, but also reduce wrinkles and increase blood flow to the surface of the skin.
    • It is known to decrease sebum production, therefore treating acne.
  • Vitamin D – This nutrient plays a critical role for the skin as it is the site of synthesis of the vitamin D metabolites.
    • Vitamin D helps to reduce or eliminate acne by reducing inflammation.
    • Helps to control your insulin response.
    • Helps to boost the immune system, therefore helping with bacteria.
    • If you are interested in learning more on Vitamin D, I am looking at writing a book on the topic early 2017. Make sure you sign up for the inner circle membership and you will be notified on what projects are coming up. It will include dosages, places to get it, some surprising benefits associated with it and much much more…
    • To learn even more supplements that you can use to help heal acne, feel free to grab a copy of my book “The Acne Solution” which you can get in PDF format from my website sidebar or via Kindle in Amazon.
  • Adopt a Low Carb, Ketogenic Eating Plan as this will allow you to lower your insuin levels.
  • Listen to Episode #21 (Healing Leaky Gut), Episode #24 (Reversing Insulin Resistance) and Episode #31 (Dangers of Conventional Dairy). These episodes will give you even greater tips that were unable to be included in this episode and will help you on your journey towards wellness.
  • Heal That Leaky Gut, especially by eliminating all grains and in particular gluten.
  • Drink plenty of good quality water. If you would like to learn more about the importance of water, you can check out episode #27.
  • Ensure you are getting sufficient sleep and make sure it is good quality (see Episode #18 for 7 crucial steps for optimising sleep performance).
  • Consume more fermented foods as probiotics are critical for healing a leaky gut.
  • Eliminate all processed foods as they are not only nutrient void but they also promote inflammation.
  • Try supplementing with some of the recommended supplements if additional help is required.
  • Grab a Copy of my book The Acne Solution by going to http://www.lowcarbketoliving.com/acnesolution
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.

 

Dec 16 2016

LCKL 030 – What are the Best Forms of Exercise I Should Do For Optimal Fat Burning and how will Keto Affect It???

Are you participating in long slow cardio on a consistent basis? Are you ensuring that you integrate resistance training into your lifestyle, OR what about HIIT training? This episode will go into all three types of exercise, which ones you should be participating in and which ones you shouldn’t, as well as how keto affects its progress.

SHOWNOTES
  • Why long, slow cardio should be limited when it comes to fat loss and optimisation of health;
  • 6 Amazing Benefits of HIIT Training and how Keto affects HIIT training;
  • 11 Remarkable Benefits of Resistance Training and how Keto affects Resistance Training;
  • 9 Indications that you may be exercising too hard; and
  • Much Much More…
TRANSCRIPT
IntroductionLong, Slow CardioHIIT (High Intensity Interval Training)Resistance TrainingIndications you are exercising too much...
  • Although you can lose weight while doing keto without exercising you will do even better by integrating more exercise into your daily lifestyle.
  • Remember Weight Loss is not the only reason you would want to exercise. There are many other benefits associated with exercise, such as:
    • Cardiovascular Health;
    • Improvement in Mental Acuity; and
    • Increased Energy Levels.
  • Moderate exercise has also been shown to lower the incidence of obesity, when incorporated within a healthy diet (i.e. ketogenic in this case), so why wouldn’t you do it.
  • You must remember that you are able to exercise too much. At the end of this episode I am going to go through some indications that you may have hit burnout from exercising too much.
  • Like with anything, there needs to be a balance and doing a variety of exercise is always a good idea to keep your body guessing.
  • This episode will be going through 4 different types of fitness, their benefits and how you can integrate them into your keto lifestyle.
  • This consists of activities such as running, jogging, cycling etc and generally takes over an hour to complete.
  • I generally do not recommend this type of exercise consistently for long periods of times as countless research and personal experience has shown marathon runners to drop dead at the end of a race or suffer from serious heart issues.
  • Research has come out indicating that this is not the best type of exercise to be doing.
  • In fact, one study was done on 40 independent elite long term endurance athletes to determine the cardiac output these athletes experience after a marathon. What they found was disturbing:
  • Right Ventricular function diminished after the race;
  • The Blood Level of the Cardiac Enzymes, which are markers for heart injury also increased;
  • The longer the race was, the greater the RV Function Decrease; and
  • 12% of the athletes had scar tissue in the heart muscle, which was detected on MRI scans one week after the race.
  • Although Cardio Exercise has been shown to reduce your risk of cardiovascular disease by a factor of 3, too much long, slow cardio increases your cardiovascular risk by 7.
  • Long distance running was also found in a study to lead to high levels of inflammation which may trigger cardiac events.
  • Another interesting study published in the journal Circulation took a number of mice and had them mimic a strenous exercise load of marathoners for a course of 10 years. At the start of the study all the rats had healthy hearts but by the end of the study they found a great deal of scar tissue and structural heart changes.

My Recommendation

If you are wanting to complete a marathon or a sporting goal for the purpose of saying you have completed it then doing Long, Slow Cardio is OK for that purpose. It is not great for weight loss and can have detrimental effects (see below) but as long as you are not doing it with the intention to lose weight, then go right ahead. If you do decide to do it, then the ketogenic diet is perfect and once you are keto – adapted you will most likely improve your performance (see below).

Keto and Long, Slow Cardio

The ketogenic diet is great for those who participate in Long, Slow Cardio as long as you are fully keto adapted. I would not suggest starting a ketogenic diet just before a half marathon as it takes anywhere from 2-4 weeks to fully adapt but if you are adapted it is perfectly fine and will actually sustain you for longer than if you were carb adapted.

Let’s think about it for a minute. Most people, even those that are the slimmest of people have about 40,000 calories of energy that they are able to burn when fat adapted. However, if you are relying on carbohydrates alone you have a limited supply of energy and the moment you run out of the glycogen from the carbohydrates then you will bonk and crash. This causes you to be required to consume even more carbohydrates (in the form of gels etc).

  • HIIT training is that which involves high intensity, of very brief duration and infrequent.
  • A good example of HIIT workout routines are sprinting or doing online programs like Turbofire, which are specifically designed to increase your heart rate.
  • In fact, this type of training should not be done more than twice a week.
  • Doing HIIT training too frequently can lead to catabolism (breaking down of muscle), especially if you are not consuming sufficient calories.

 

Benefits of HIIT Training

  • It is Time Efficient
  • HIIT training is the perfect workout for the busy lifestyle.
  • Research has shown that you can achieve more progress in a 15 minute HIIT session than in 1 hour of long, slow, cardio.
  • A study done in the American College of Sports Medicine found that 2 weeks of HIIT training improved aerobic capacity as much as 6-8 weeks of endurance training.
  • If you want to go even further, you can do TABATA and get it done in as little as 4 minutes.
  • No excuse any more to not exercise.
  • Burn More Fat
    • You will burn more calories during a HIIT workout; and
  • You continue to burn fat up to 24 hours after the exercise was done.
  • Improves Cardiovascular Health
    • One study actually found that after 8 weeks of doing HIIT workouts subjects were able to bicycle twice as long as they could before the study, while maintaining the same pace.
  • No Equipment Required
  • You lose weight, not muscle
  • Steady State Cardio seems to cause muscle loss but
  • Both weight training and HIIT workouts encourage muscle growth and promotes fat loss instead.
  • Increases Human Growth Hormone
    • HIIT stimulates production of HGH by up to 450% during the 24 hours after finishing the workout.

Recommendation: I absolutely recommend when following a ketogenic diet, you incorporate 1-2 sessions of HIIT training into your weekly schedule. Watch the fat drop off.

Keto and HIIT

When you are ketoadapted your body will use free fatty acids for the low intensity exercise and then will spare what glycogen you have (from gluconeogenesis and the 25g – 50g of carbohydrates you eat per day) to do the HIIT and Weight Training Workouts. This glycogen should be sufficient to fuel 2 HIIT session per week and 2-3 Weight Training Sessions per week.

  • Most of us know how incredibly important weight training is for our bodies.
  • In fact if I were to choose one type of exercise to do, weight training would be it.
  • I recommend weight training 2-3 times per week when starting off keto, just to keep that muscle mass up.

Benefits of Resistance Training

  • Increases your ability to perform daily activities. You will find you will be able to work longer and harder with your everyday activities.
  • Improves bone density. As you age you naturally lose more bone mass and so adding strength training into the mix can really control this.
  • Promotes fat free body mass (greater muscle mass). As we age, lean mass decreases and so resistance training is essential.
  • Decreases Injuries by increasing the strength of connective tissue, muscles and tendons.
  • Improves your quality of life as you gain more confidence with your body. Not only will weight training make you strong but it will allow you to feel better in the mirror.
  • Reduces Depression. Although cardio exercise has been researched considerably in reducing depression, resistance training has not been researched as much. However, they have found that after studying 40 women for a period of 8 weeks, those who did running and those who lifted weights had the same beneficial effects.
  • Helps Improve Your Sport. Weight training in the gym can help with your sports performance. It will not only let the athlete handle stressful sports situations more effectively as the muscles are trained to do so, but resistance exercise has been shown to improve dexterity, endurance and hand-eye coordination.
  • Reduces Diabetes Risk – Studies have actually shown that men who lifted weights for 150 minutes per week had a 34% lower risk of diabetes. Then, if they add cardio on top of that it decreased the risk by 59%.
  • Decreases Cardiovascular Risk – A study done at the Appalachian State University found that after 45 minutes of moderate intensity strength training, there was a 20% decrease in blood pressure and this effect remained for 24 hours after the session.
  • Improves Blood Sugar Control – A study published in Nature Medicine found that resistance exercise encourages the growth of white muscle which aids in lowering blood glucose by using glucose for energy.
  • Prevents Back Pain – As weightlifting helps to strengthen the muscles in your core, this will help with stiffness and pain. Squatting, Hip Extensions and Step Ups are the Best examples. Planks are also good.
  • Helps to Improve Balance – Each time you work out you are indirectly targeting the smaller muscles that keep you upright.

My Recommendation: It is crucially important that you incorporate resistance training into your routine (at least 2-3 times per week). However it is much wiser to do as heavy as you can with fewer reps so that you can have an impact and get the metabolic advantage prior to you running out of glycogen. Remember to not do a strength training session and a HIIT session on the same day when you are on the ketogenic diet.

Resistance Training and Keto

Now unless you have been hiding under a rock for the past 5+ years you would have heard about the benefits of strength training for building muscle, burning fat and increasing longevity. However there is also the assumption that you can’t do weight training when on a ketogenic diet. You need carbs to fuel your muscles blah blah blah.

Well I am here to tell you the complete opposite. Although there have not been a lot of studies published on this topic, there was one published in the jissn journal which showed that the Ketogenic Diet does not affect strength performance in elite artistic gymnasts.

These gymnasts were required to perform the following:

  • hanging straight leg raise;
  • ground push up; parallel bar dips; pull ups;
  • squat jumps; and
  • countermovement jumps.

After the 30 day period of being on the ketogenic diet, they found absolutely no reduction in their strength levels.

When it comes to doing bodybuilding or strength training while on the ketogenic diet then it is much better to do smaller amounts of heavy sets as opposed to more amounts of light to medium reps as your glycogen levels are a lot lower and therefore will not take as much for you to become depleted.

  • You feel fatigued during the day;
  • You have trouble sleeping at night;
  • You are not well rested even when you have over 8 hours of sleep;
  • Your physical strength, speed and endurance has gone down rather than gotten better;
  • Your immune system is suppressed and so you are getting sick more frequently;
  • Your body fat has dropped below healthy levels;
  • Your menstrual cycle has changed, lengthened or disappeared;
  • You have trouble recovering from your workouts;
  • You are suffering from chronic pain or overuse injuries (I.e. stress fractures).
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.

 

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