Saturday, April 21, 2018

Jeff Volek - The Many Facets of Keto-Adaptation: Health, Performance, and Beyond

Obesity is a condition of excess fat accumulation in adipocytes where the person is literally stuck in storage mode diverting a disproportionate amount of calories into fat cells as opposed to oxidation. Thus it is more productive to think of obesity as a problem in 'energy flow' rather than energy expenditure (i.e., calories in, calories out). The most efficient approach to accelerate the body's ability to access and burn body fat is to restrict dietary carbohydrate while increasing fat intake for a period of several weeks, after which fatty acids and ketones become the primary fuel at rest and during submaximal exercise. The coordinated set of metabolic adaptations that ensure proper inter-organ fuel supply in the face of low carbohydrate availability is referred to as keto- adaptation. This unique metabolic state has recently been shown to have widespread and profound therapeutic and performance-enhancing effects ranging from reversing type 2 diabetes to shrinking tumors to allowing ultra-endurance runners to set course records. This presentation will discuss the physiologic effects of very low carbohydrate diets with an emphasis on their unique effects on both features of metabolic syndrome and human performance. 

Dr. Jeff Volek is a Full Professor in the Department of Kinesiology at the University of Connecticut where he teaches and leads a research team that explores the physiologic impact of various dietary and exercise regimens and nutritional supplements. Dr. Volek's most significant line of work has been a series of studies aimed at better understanding what constitutes a well formulated low carbohydrate diet and the physiological impact on obesity, body composition, fatty acid composition and lipoprotein metabolism, gut micro-biome, adaptations to training and overall metabolic health. This line of work has shown profound effects of ketogenic diets on overall health and well-being, as well as peak performance. He has published more than 250 peer-reviewed manuscripts, many of which were longitudinal interventions of carbohydrate restricted diets. Specific to low carbohydrate diets, Dr. Volek has authored/co-authored 4 books, 60 peer-reviewed manuscripts and reviews, and delivered over 100 invited presentations on low carbohydrate diets in half a dozen countries at scientific and industry meetings. Through more than a decade of research dedicated to better understanding low carbohydrate diets, Dr. Volek has accumulated an enormous amount of laboratory and clinical data on how carbohydrate restricted diets affects human physiology, and acquired a unique knowledge pertaining to the individualization and formulation of safe, effective and sustainable low carbohydrate diets.

Wednesday, March 28, 2018

The Drink 8 Glasses Water Per Day - not always the case

 Dr. Berg goes through the 5 lies about drinking more water. It is one of those "everyone knows", so drink when you are thirsty. Hyponatremia is a condition whereby you can get really sick by drinking too much water.

"Adolph EF. The regulation of the water content of the human organism. J Physiol (London). 1921;55(1-2):114-32"

In short, the author measured his own urine and sweat output and determined he lost 3 percent of his body weight in water per day, which came out to be eight cups. Based on this, for a long time the water requirement guidelines were eight cups. However, this is not the case anymore except that most people still know the saying: eight glasses of water a day.

"Vivanti AP. Origins for the estimations of water requirements in adults. Eur J Clin Nutr. 2012;66(12):1282-9."

When you drink too much plain water, your electrolytes no longer can balance the exchange of fluid inside and outside the cell. This causes parts of your cells to swell and others to dehydrate (due to loss of salt).

Also, realize what you input doesn't equal what you output. If you drink a glass of water, you do not urinate a glass of water. You will urinate a glass full of urine, which is filled with electrolytes and other stuff. So urine is flushing out minerals.

Monday, March 26, 2018

How to Tighten that Flabby Arm Fat

Dr. Berg talks about the reasons people have flabby arms and how to burn arm fat. The main reason that people tend to have fat arms is loss of collagen, which happens over a period of time as a person grows older. Out of all the hormones, the growth hormone tends to be the single most critical factor that is responsible for lose arm fat. In adults, the growth hormone controls factors such as fat burning, tightening muscles, protein synthesis, energy. The major causes for flabby arms is lower levels of growth hormone and high cortisol levels.

In the second part of this video, Dr. Berg talks about how to get rid of flabby arms. To lose arm fat and avoid loose skin one must lower cortisol levels and raise the growth hormone. Lower cortisol levels can be achieved by low intensity exercises (walking), sleeping, avoid stress, potassium foods, avoid sugar. Higher growth hormone can be achieved by high intensity exercises, sleeping, proteins, avoid sugar.

  Loose skin normally stems from a loss of collagen, which occurs when the adrenal glands become stress. This is common during and after menopause, primarily because the adrenal glands act as a back up gland for the ovaries. The buffer for cortisol is GH (Growth Hormone) and as GH drops, there is nothing left to counter the bad effects of cortisol.

1. Low intensity exercise 
2. Increase sleep 
3. Support adrenal gland 
4. Avoid stress 
5. Increase potassium 
6. Increase B vitamins 
7. Avoid sugar

1. High intensity exercise 
2. Increase sleep 
3. Increase some protein (not more than 6 ounces per meal) 
4. Intermittent fasting - only 3 meals per day - no snacks 
5. Decrease Cortisol and insulin 
6. Support the liver

Dr. Berg talks about the relationship between loose flabby skin and insulin resistance. Insulin helps pull in amino acids, and if they can't because the cell is resisting insulin, the cell starves of amino acids causing loose skin under arms, chin, belly legs, etc. Insulin resistance also can cause amyloids. These sticky proteins can clog up your brain, causing alzheimers, memory problems, which is considered diabetes type 3, stroke. 

Saturday, March 24, 2018

How To Burn Fat

Dr. Berg in this presentation walks you through step by step how to burn fat using a unique formula. It's all about improving insulin resistance. This is a condition whereby insulin does not go into the cells triggering excessive amounts of insulin to be generated. In the presence of insulin, all fat burning gets shut down. 

 Dr. Berg's organic raw wheat grass juice powder can provide a great way to enhance nutrients and improve blood sugars. Here's the research. 


 Take Dr. Berg's Advanced Evaluation Quiz: Your report will then be sent via email analyzing 104 potential symptoms, giving you a much deeper insight into the cause-effect relationship of your body issues. It's free and very enlightening.  

Dr. Berg talks about about how to lose belly fat (step-by-step). There are 3 things to know - the basics on how to do it, things to add to enhance losing your belly and speed up fat burning and lastly actions to remove to lose your belly and unwanted weight in certain places. Losing weight and dieting can be confusing and Dr. Berg gives the big overview on what to look at.

BASICS *3 Meals 
*3-6 oz of Protein per Meal 
*7+ Cups of Veggies Per Meal: 

*MCTs (Medium Chair Triglycerides): 
*AVC (apple cider vinegar): 
*B-vitamins (nutritional yeast): 
*HIIT (high intensity interval training): 

*Rid Female Cycle Issues: 
*Rid MSG (monosodium glutamate/modified corn starch): 
*Avoid Restaurants due to unknowns 
*Avoid Overtraining 

Thursday, March 22, 2018

Super-food keto homemade chocolate

I do love my chocolate:) So, because I want it to continue to be a big part of my life, I decided to primarily make my own and infuse it with all sorts of super-food. They are fantastic! This is my kinda fat-bomb -_^

Here are the ingredients, measurements, and macros for the recipe.  It made 30 molds. 
Here are the nutrients for the whole recipe. The Net carbs for the recipe is 23.6g. So, that's 2.36g of net carbs per serving of 3 pieces. The Total carbs came mostly from the Maca (8g), dark chocolate (8), cacao powder (6g), Mesquite (6g) and peanut butter (4g).

I decided three pieces was a good serving, so these are the macros for that. 

Tuesday, March 20, 2018

The 3 Myths of Muscle Building

 Dr. Berg & Thomas DeLauer Joint Video: 
The 3 Myths of Muscle Building.

Myth #1: We Need Carbs to Build Muscle 

This is true to some degree, however, too much insulin causes a condition called insulin resistance, which then causes the body not to be able to absorb insulin anymore. This is a situation in the body where there is both excess insulin in certain places and insufficient insulin in other places. And carbs do trigger insulin but the question is how much glucose (concentrated carbs) do we really need in our blood to maintain normal. Well it's only a very small amount. If you look at normal blood sugar (80-90 mg/dl), we only need around 1 teaspoon of sugar per our entire body's blood. But an average person consumes 27-31 tsp of sugar per day.

Thomas Delauer explains his history of consuming carbs all the time and how it influenced his body weight. With all the carbs and all the insulin, the body adapts and creates insulin resistance, which makes insulin unavailable and forces the body to make more insulin. Ketosis actually preserve glucose in the muscle and this protects your muscles. The best way to preserve muscle is keeping your fat content high (but keeping your carbs low).

Myth #2 We Need Lots of Protein to Build Muscle 

 Makes sense since our muscles are made of protein, however, excess dietary protein triggers insulin and can limit your body to absorb protein. When you do ketosis and intermittent fasting you can increase Growth Hormone which preserves your muscles. On average our body needs 3-6 ounces of protein with each meal. Thomas DeLauer recommends we need 0.50-0.70 grams of protein per lb of body weight. He explains that too much protein can also negatively effect your kidneys. To build muscle, we only need "slightly above baseline" and anything above will be wasted and create additional problems with the body.

Myth #3 Building More Muscle Will Burn More Fat 

 Actually this is not true. More muscle can burn more calories but you have to differentiate what type of calories you are talking about (sugar calories or fat calories). Burning fat calories occurs when you lower the carbs and lower the frequency of eating.

Take Dr. Berg's Free Keto Mini-Course: or go here: 

 Dr. Eric Berg DC Bio: Dr. Berg, 52 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The New Body Type Guides, published by KB Publishing in January 2017. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been a past member of the Endocrinology Society, and has taught students as an adjunct professor at Howard University. 

Friday, March 16, 2018

Butter chicken recipe - (Day 18)

Today I decided to try a new recipe ^_^ 
It was inspired by Megha from Keto Connect It turned out to be delicious!
All ingredients
melt ghee 1/3 of the Ghee and once melted, add onion, fresh garlic and ginger. Saute for about 2-3 minutes
Add chicken and brown...about 2-3 minutes
 Once browned, add 1 small can of full fat coconut milk
 Add in spices - turmeric, salt and cinnamon...mix in well
 Turn heat down and let simmer covered for about 6 minutes...take off lid and let simmer for a few more minutes if you want the sauce thicker
 Perfect consistency for me
 Let the rest of the Ghee melt
 Then toss in the finely chopped cauliflower and saute until it reaches the consistency you want
 I like to make sure my cauliflower isn't over cooked
 Lunch is served!
 All mixed up...added the rest of the cilantro...I love cilantro!
All ingredients and amounts for one serving
Total carbs were 13.6g so the net carbs were around 10g