Thursday, October 19, 2017

Your metabolic rate and fatloss.....

Today's post:  Thursday, 10-19-2017

How measuring your metabolic rate and increasing it make fatloss much more doable:

The study of people who have lost over 30 pounds they have kept off found that the average person who has does about 2800 calories a week of exercise or a bit more.

The separate studies of levels of exercise have shown that the sweet spot for best results is about 3500 calories a week.

(A bit more than that can also be OK for young, fit people.  But more than a little bit more than that tends to get LESS good health results.  It also begins to take too much time for people who want a life outside of exercise.)

Many studies of both men and women have found that the exercises that slow aging, reduce disease, help you keep your memory and reasoning power AND help lose and keep off fat, combine strength training, brief but vigorous cardio, and short walks or dancing.

I’ve known this and have been averaging 1700 to 1800 calories a week of strength training, brief but vigorous cardio, and short brisk walks.

There are several things I know would enable me to double that amount of calories from exercise that I plan to add when I can do so.

Those of you who have read my monthly fatloss posts know the ones I plan to add.

Thinking about this, I wondered how much it will help my fatloss efforts when I can do so.

Then I just found a new Medical News Today article about your basal metabolic rate and how it can aid fatloss.

ttps://www.medicalnewstoday.com/articles/319731.php?utm_source=newsletter&utm_medium=email&utm_campaign=MNT%20Daily%20Full%20%28non-HCP%20US%29%202017-10-18&utm_term=MNT%20Daily%20News%20%28non-HCP%20US%29

"The number of calories burned each day is directly linked to weight loss, weight gain, or weight maintenance.

For a person to lose weight, they must burn more calories than they take in, creating a calorie deficit. But, to do this, they need to know how many calories they burn each day."

[Once the basic calculation is done using your gender, age, height, and current weight to get the calories you burn each day, you multiply by how active you are to get the actual calories you burn on the average each day:  ]

"The results of the BMR calculation are then used to multiply....the average daily activity of the person. Points are awarded based on how active a person is.

Points for activity levels are as follows:

1.2 points for a person who does little to no exercise

1.37 points for a slightly active person who does light exercise 1 - 3 days a week
1.55 points for a moderately active person who performs moderate exercise 3 - 5 days a week

1.725 points for a very active person who exercises hard 6 - 7 days a week
1.9 points for an extra active person who either has a physically demanding job or has a particularly challenging exercise routine

When the BMR is calculated and the activities points are determined, the two scores are multiplied. The total is the number of calories burned on an average day."

"For those who do not wish to make the calculations themselves, there are a range of calorie calculators available online. Most use a similar formula to work out calories burned."


My calculations show that taking steps to slow aging and keeping my muscles working as if they were much younger and adding muscle and exercising more by adding more strength training and  two short sessions of trampoline cardio and about half an hour a day vibe use could almost double my calories burned each day.

Since I do about half that now I likely burn 2200 calories and could raise that to about 3,000

In my current decently active week I should multiply these by at least 1.4; & for the very active one I plan by 1.9.

I listed my age as 73, male gender & 5'7" & 170 pounds and got 1475 cal per day/ x1.4 = 2065. 

So I burn at least 2065 calories a day now.

My first calculation is already a bit low for the reasons I list next; and adding the exercises I plan to add can boost it quite a bit.  I have reason to believe this will result in a 1.9 multiplier. 

(Use of the Bulletproof Vibe every day after dinner plus exercising on it plus using the heavier weights at the gym will add muscle and also burn calories.)

Because of the strength training and brisk walking and vigorous cardio I already do plus the anti-aging supplements I take, my real age for exercise and metabolism is already about 56 instead of the chronological 73 on the calendar. 

I also am closer to the 1.65 level of exercise now.

I’d also be taller if I hadn’t gotten a “shell back” from reading looking down and sitting too much.  Since there is reason to believe I can reverse this, when I do, I’ll again be about 5’8”.

So to see what the results would be using that information AND listing my goal weight,

I listed my age as 56, male gender, & 5'8' & 161 pounds & got BMR = 1,535 Calories/day / x 1.9 = 2916

That’s almost enough more calories burned each day to produce the fatloss that would put me at my goal weight! 

But I’ll likely also need to do two lower carb days each week and two cut down weeks each month to ensure that result.  (I already eat high protein, lower carb meals now; but I allow myself some health OK extra carbs in addition some days each week.)

The authors of the MNT article said this:

“..weight-lifting, indirectly leads to a higher BMR because it builds muscle mass, increasing resting energy consumption. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level.

The daily caloric need is the BMR value multiplied by a factor with a value between 1.2 and 1.9, depending on activity level.”

I do strength training sessions now that total 120 minutes.  By adding an hour on each Saturday of the heavy compound exercises Mike Matthews recommends, I’ll be doing three of the four hours a week he finds works best. Using the upgrade of the style I’ve posted on, I think I’ll get comparable muscle and strength building results to what most people do in four hours.

By adding two ten minute sessions a week on a trampoline each week, I’ll also get the amount of vigorous cardio each week he recommends.

Using the Bulletproof vibe several evenings a week to help pump the fluid out of my legs from sitting at my work and one half hour session a week exercising on it, I’ll burn more calories.

And, by doing all three, I’ll be at the 1.9 multiplier level.

How do you score now?

Is there a way doable for you to get dumbbells to strength train at home and/or do heavier weight strength training at a gym for the balance of three or four hours total?

Can you already do jump rope well or safely get and use a trampoline? Just 10 minutes a session with those three times a week can get you in great shape and burn extra calories. 

(With a trampoline you have to work a bit to be sure to stay safe; but it’s lower impact and seems easier than jumping rope fast; but is just as effective!)

Can you fit in a brisk walk of 6 or 7 minutes four times a week?

Can you go dancing or practice it a few times a week?

Can you take Capoeira classes? (“Capoeira is an Afro-Brazilian martial art that combines elements of dance, acrobatics and music.”)

The Bulletproof Vibe costs a bit over $1500.  But it’s reasonably quiet and many have found it effective.


Could you try one to see how it works for you?    

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Tuesday, October 17, 2017

Avoid using this bad research….Today's post:  Tuesday, 10-17-2017 

Avoid using this bad research or following advice based on it:

Recently in Medical News Today there was a report of a finding that high blood levels of omega 6 might be heart protective. 

The article further suggested that soy oil was a desirable way to get a high blood level of omega 6.

This looks like deliberately fabricated research sponsored by the producers and marketers of soy and soy oil.

1.  Because both soy products and high blood levels of omega 6 have separately been shown to be harmful to your health in multiple ways, following advice based on this research could seriously damage your health.

Soy products are almost all grown with heavy spraying of herbicides and pesticides.  Many are GMO.  This means that eating them exposes you to all those toxins and genetic materials untested to be safe or tested to be harmful and the research deliberately hidden or suppressed.

What about the omega 6 oils?

The processing they undergo causes some hydrogenated oils that are proven to be harmful to form.  And, if they are heated in cooking, they break down in a way that causes excess oxidation which is also harmful.

The most important reason is that simply put, getting 10 or 20 times too many omega 6 oils and half or less of enough omega 3 oils, has been shown to dramatically boost chronic inflammation and inflammatory over-reactions to normal problems.

This high chronic inflammation has been shown to make heart attacks and strokes and other circulation diseases much more likely. It has been shown to make Alzheimer’s disease more likely!  And, it causes some cancers; and usually worsens any cancers once they occur.

NOT a situation you likely want more of or to stay in at all!

The best introduction to this is the book, AntiCancer: A new way of life.  It shows that eating soy or soy oil or eating animals fed soy is unusually harmful to your health for this reason. (Hybrid wheat is also high in omega 6 AND boosts blood sugar more than sugar.)

This means that high blood levels of omega 6 are harmful and that eating soy or soy oil is one of the most harmful ways to get them!

That’s why NOT following advice based on these new flawed studies is likely to protect your health.

2.  You may well ask if that’s so, how on earth did they get the seeming results they published?

I’ve not had direct access to complete information for the studies involved in this set of studies.

But I know how to make a study that would show this!

So my guess is that they used several studies that were similar to that model.

Hybrid wheat; hydrogenated oils; and animals fed soy and corn and GMO growth hormones and routine antibiotics; and high fructose corn syrup; other forms of free fructose; and very excessive regular sugar are ALL as harmful and often even more harmful.

The raw nuts and leafy vegetables and onions in salads are very protective.  That’s even more the case if all of them were organically grown.

In fact, walnuts and other tree nuts for those not allergic have some omega 6 oils but so many protective ingredients they are good for you to eat as long as you don’t get excessive omega 6 oils elsewhere.

That means that if someone stops eating all the other things that cause even more problems -- and eats far more salads and uses unheated soy oil in low doses in the salad dressing, their blood level of omega 6 may go up some and the net health effect would show as somewhat better.

The protective effects found in these studies, however, are about half those that people eating that many protective vegetables and nuts with no oil. 

They are likely even less than half of the protective effect of using extra virgin olive oil only and zero soy oil. 

3.  So the bottom line is to stop consuming everything on the list of most harmful things -- just as the people in these studies likely did.

And, to eat lots of organic vegetables including greens and onions as the people in these studies may have also done.

But to get extra benefit instead of harm or reduced benefits, use no soy oil!

And eat no soy products not organic, nonGMO, traditional fermented foods; and use those sparingly.


Use extra virgin olive oil instead!  That way you add greatly to your protection instead of dramatically reducing it.  

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Tuesday, October 10, 2017

Ways to make quitting smoking work better….Today's post:  Tuesday, 10-10-2017 

Bulletproof promotes a low carb plus good fat way of eating with some calorie restriction or intermittent fasting to help people stay healthy and lose and keep off any excess fat.

Some people like their style better than I do for personal use after I’ve tried some of it.

But they do have some useful strategies and often provide worthwhile health information in their own blog posts.

My strategic method post about a very effective way to quit smoking was: 

Quit smoking for sure with no fat gain.....Thursday, 7-13-2017

I read this Bulletproof blog post below and added my comments.  That’s today’s post:

https://blog.bulletproof.com/how-to-quit-smoking-without-medication/?utm_source=bulletproofexec&utm_medium=email&utm_campaign=newsletter100817&utm_content=weekly_roundup

"...smoking cigarettes serves up your nicotine with a side of toxic heavy metals and carcinogens. 

Isolated nicotine has its problems, even if you get it from a pure source. First off, it’s toxic at high doses, and lethal even at lower doses for a pet or a child. 

It messes with your heart rate, blood pressure,[7] and it causes inflammation.[8] 

[Inflammation helps cause cancers and Alzheimer’s disease and heart disease.  So that’s significant. 

Sudden boosts of heart rate or poor heart rhythm plus boosts in blood pressure are the likely causes of nicotine triggering heart attacks in people who would have escaped them otherwise.]

And it’s addictive. As with all addictive drugs and foods (like sugar), nicotine activates the pleasure pathways in your brain. The more you turn on the lights in your pleasure pathway, the less pleasure you feel with the same dose. 

So, you need stronger and stronger stimulation to get any enjoyment out of it, and after a while, you’re so acclimated that you need whatever it is you’re dependent on to function at a baseline level.

[This is Alan Carr's key insight.  After you use nicotine to get to a baseline level when the effect wears off, if you do use nicotine, you are at the same level that a nonsmoker starts with!  

That means that nicotine gives you zero help with stress and the like not available to non-smokers.  If you want effective help with stress or depression, skip the nicotine which is useless for the purpose! -- and get effective help with stress or depression instead!]

[Quitting works best when you engage your thinking & planning brain and are able to NOT use your "Labrador" short term pleasure fixes brain.]

Sauna

Withdrawal is a detox reaction, and anything you can do to get the yuck out will help things along. A few sauna treatments while you’re withdrawing will help increase circulation and eliminate waste through your skin.

[So will exercising hard enough to sweat for a few minutes several times a week.

AND, taking or eating omega 3 oils turns the extra irritability down or off!]

Glutathione

When you’re detoxing anything at all, you want to get poisonous residues out of your body quickly.

Your liver makes glutathione, your body’s master antioxidant. [Glutathione helps the liver detox faster & better in short.]

You can support your glutathione production by making sure your liver has the precursors it needs to make its own, and the building blocks are all in whey protein. Two to four tablespoons per day are all you need.

[Taking NAC and alpha lipoic acid also boosts glutathione.

And, whey protein is the best kind for building and keeping muscle.

So these points are both interesting and useful.

It’s good to know that nicotine itself is harmful and that stopping it is both worthwhile to protect your health and to help ensure you stop smoking cigarettes.


Then too it’s worthwhile to know that these methods of detoxing help you get rid of the side effects of nicotine withdrawal by removing it from your body faster.]

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Thursday, October 05, 2017

Doable and low cost way to reduce stress for fatloss.....

Today's post:  Thursday, 10-5-2017

As regular readers of this blog know, there are two effective ways to remove fat that you can keep off.

1.  Reduced calorie and carb high protein eating plus exercise including some strength training.

2.  Eating in a way that puts you in ketosis with almost zero carbs or close to it and making that your permanent or frequent eating style on a long term basis.

Doing them well and having them work well however only tends to work if you can keep your level of stress in your body quite low most of the time!

There are three reasons for this:

a) Eating bit too much or eating too many foods with carbs or sugars as a stress reliever tends to derail both methods. 

If you have already completely stopped eating the several worst foods and ingredients for harmful carbs & sugars and have already completely stopped drinking all soft drinks, this will be less and you’ll tend to level off rather than gaining fat. 

But you won’t lose as much fat as you could or any at all!  Boo!

b)  Research found that fat you gain while stressed, has a substance that makes it strongly resist being used when you are in a calorie deficit or in ketosis. 

This apparently is part of our built in famine protection.  In the past, when our ancestors were very stressed too often, famine or severe food shortages tended to exist or arrive shortly.

Supplements to lower cortisol don’t seem to help this much.  When you are stressed enough, your body generates so much cortisol it overwhelms them and deposits this locked down fat anyway!

This is true of all your fat it seems. But it has been shown for sure to be most true for belly fat and internal fat that begins to strangle your internal organs known as visceral fat.

c)  We also found and posted on evidence that stress reduces your metabolism. So with the same food and exercise, you burn far fewer calories. 

That can add fat when you would otherwise have lost it!  As I’ve been under extra stress during my cut down weeks, this is exactly what just happened to me apparently.

How to avoid that kind of stress:

Clearly, prudent choices that prevent stressful situations helps to prevent such stress:

Always wear your seat belt.  Brush your teeth well every day.  Obey the laws that are enforced and have harsh penalties.  Be well organized and do the work necessary to be ready for and deal well with known and upcoming challenges.

And, because it gives you more resources to turn off or escape threats, a high, reliable income combined with savings and good credit that is lightly used really helps. 

I’m still working on this one myself.  But those who have it ARE far less stressed and have this level of stress far less often.

It also has been shown to help to frame dealing with a threat as a challenge instead of a disaster
--no matter how severe the threat -- and listing and systematically trying potential solutions.

So does having good relationships with family and friends and capable experts who are sane and will give you advice or help.

No one escapes such stress and many have it often; but when stress is temporary and you overcome it and rest, these fattening effects don’t happen.

BUT that’s only true if your body turns off its stress response so you can rest effectively.

There ARE ways to ensure your body turns off its stress response after you remove the threat or if you cannot yet remove it.

The level of meditation of Buddhist monks and daily tai chi do this best. 

For some people, yoga works.  Less lengthy meditation works but not as well.

These alternatives DO work for some people.  But they take time daily and they have to be done well or they fail to work.

In my view, the best ones are yoga that avoids injury but does cause moderate exercise and increased flexibility and tai chi that builds balance and leg strength and burns calories as you do it.

But both of these require you to have an instructor teach you to do them well.  That takes time and money you may not have.

There are 3 ways that can do more than this that look likely to work:

Two require equipment and are not yet available for home use without a prescription.

*One reads the response of both your hemispheres in your brain to stress and uses biofeedback to reduce the stress level response AND it balances so that both hemispheres are the same.  That’s very important because in many people who react badly to stress one side is severely out of adjustment and one isn’t too bad.  By making them both react well and in concert and exactly the same, it’s quite effective!

*The other one is less high tech and can provide the high heart rate and blood pressure reduction that people and doctors who don’t know any better have used the dangerous and harmful beta blockers to achieve.  I hope it is available soon and becomes the standard therapy!

It works as well for the useful effects; but unlike beta blockers that stay on when people need to exercise or move quickly in an emergency it does not do so! Nor does it have the harmful side effects including directly causing depression that is virtually incurable.

By placing small medallions that induce a heart rate consistent with relaxation on key blood vessels it physically reduces the too high heart rate and blood pressure.

The third one that triggered this post is doable and no-cost! 

AND since it is either always on or something that takes extra effort but only during exercise when you are making an extra effort already, it’s very valuable to know about!

Slow breaths tend to reduce heart rate and stress response. 

AND they have two other important benefits. 

They cause your body to make more red blood cells and add more oxygen carrying hemoglobin on each red blood cell.  Slow breaths put less oxygen into your blood so your body compensates enough to supply you with the oxygen you need anyway.  That means you have more reserve when you do intense and rapid exercise.

Taking slow breaths increases the CO2 level in your blood.  It’s not widely known.  I didn’t know it until this past Monday, but slightly high CO2 in your blood is directly calming and stress relieving.

Very low CO2 creates a feeling of panic or severe anxiety.  That I had heard of because it happens when people hyperventilate; and the treatment is to breathe into a bag so that you bring up your CO2 level.

I had tried various methods to breathe more slowly from using a Resperate to counting as I breathed in and counting as I held my breath and counting as I breathed out.  That last one can help if you are suddenly too stressed.

But invariably, I’d forget to do them often enough to do much good or not have time to do them when I most needed the effect.

The surprising solution is to be breathing slowly through your nose ALL the time! 

It’s just like setting a thermostat that is always on.  Once you get used to it, you just set it once well and keep doing it all the time.

Instead of having to do something extra, you just have to resume it if you find you have stopped!

Even better, there is no extra time used for a treatment or dollar cost to use it!

During exercises where you move rather than strength training with low reps, you build your oxygen reserve best by continuing slow breathing through your nose until you literally feel like gasping for air. 

As this practice increases your oxygen reserve and you increase your mental control you can do this longer and at more intense exercise levels. 

Since Monday, I’ve been using it on my fast abdominal exercises and brisk walks.  It does take concentration at first and as you approach your current capacity; but it clearly works!

Yes there IS a book on it:

The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter    by Patrick McKeown
      Published:  Nov 29, 2016

It’s too early to tell if it will help my fat loss though it certainly looks likely to do so. 


But it IS surprisingly doable.  AND, I can tell it will increase my fitness level with the same exercises I already do! 

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Tuesday, October 03, 2017

Avoid or reverse type 2 diabetes III ….Today's post:  Tuesday, 10-3-2017 

Two weeks ago, 9-19, we posted on the upgrades to eating and exercise that tend to turn off type 2 diabetes & do turn type 2 diabetes way down at the very least when well done.

We posted on why taking statins causes diabetes and makes the exercises that turn it off best dangerous to do. 

And, we posted on the research showing that no diabetic should ever take statins because the mitochondrial damage statins cause is itself the cause of the more serious and deadly harms of severe diabetes.

We also posted on the evidence that fasting or ketogenic eating has actually turned off type 2 diabetes.

This post and the one last week was triggered by some useful information on the subject that I realized I’d left out:

1.  What are the inexpensive blood tests for high blood sugar and heart disease risk and what levels are dangerous or undesirable and what levels are achievable and desirable?

(Last week, 9-26, we posted on these inexpensive 7 blood tests, the four in the lipid panel; and the two relating directly to blood sugar, fasting glucose & HBA1C and what it is; and the diagnostic measure of chronic inflammation.  We covered how to read the numbers to see if they are danger indicators or are desirable.  And, we covered what foods to avoid to improve the readings.)

2.  Why do more of the lifestyle upgrades to reduce high blood sugar or take Metformin only and NOT take the other drugs for diabetes? 

(Note that taking Metformin tends to deplete vitamin B12 which can cause nerve and brain problems some of which mimic Alzheimer’s disease.  The good news is that using 1,000 mcg lozenges of methyl B12 once a day can prevent this.)

Except for Metformin, the other drugs for type 2 diabetes tend to cause heart attacks and strokes and various cancers often enough to suggest NOT taking them even on a temporary basis.

There are several reasons to avoid these drugs:

One of the most important is to stop eating the foods and drinking the drinks that cause high blood sugar.  Even if the drugs were more effective and much safer with fewer side effects, this is horrible strategically.

Taking the drugs covers up the fact that the causes that people can stop are still in place!

This is very much like starting fires all over your house and calling the fire department-- AND, then continuing to light more fires after they are on their way. 

Simply put, with type 2 diabetes,  if you completely stop drinking soft drinks and eating foods containing hybrid wheat and rice and high fructose corn syrup and hydrogenated oils and using several times too much sugar, you’ll not only lower your blood sugar you’ll ALSO improve your protection from heart disease and strokes and blindness too.  You turn off most of the causes when you do these things!

The same is true for eating MORE of what causes these risks to improve: organic vegetables, wild caught fish, extra virgin olive oil, and some organic fresh fruit at least once a day.

What are the side effects of these other drugs for high blood sugar? 

Some of them are known to cause heart attacks.  Preventing those is supposed to be the justification for making an effort to lower high blood sugar. That makes no kind of sense to me!

Some of them cause cancers and even fatal cancers.  So if you want to avoid cancer, why not strike those from consideration?

Recently it was found that type 2 diabetics often are more likely to get fragile bones.  The research is now finding that NOT getting regular exercise, particularly weight bearing exercise like walking &/or strength training does that. 

Since NOT exercising also tends to cause type 2 diabetes, why not solve this problem by carefully beginning such exercise and keeping it up?

The FDA apparently knows that some of these second line diabetes drugs weaken bones considerably in as little as 3 months! 

Taking those makes no sense to me either.  Stopping soft drinks which also weaken bones and worsen type 2 diabetes makes much better sense!  So does beginning to exercise!

Except for type 1 diabetics, taking insulin tends to make diabetes worse and more damaging. (It was seeing this directly and even having a patient call it to his attention that caused Dr Jason Fung to work on a fasting protocol followed by low carb eating that indeed has turned off type 2 diabetes in his patients.)

So, if you want to avoid paying to make your diabetes worse, consider seriously NOT taking insulin if you are not a type 1 diabetic!

(The book describing this is:  The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting   published Oct 18, 2016
by Jimmy Moore and Dr. Jason Fung)

Lastly, type 2 diabetics DO need to do more to prevent heart attacks. 

But the severe harm of very high blood sugar research found is caused by the mitochondrial damage it causes.  Since taking statins CAUSES mitochondrial damage and statins are not very effective heart attack preventers, statins are totally contraindicated for people with diabetes!

3.  More ways to protect yourself from the harms of type 2 diabetes and high blood sugar:

Avoiding tobacco and its smoke and nicotine 100% is one. 

Eating 5 or 6 servings of organic vegetables a day NOT including potatoes is one of the most effective ways known to prevent heart attacks AND death from any cause.  (Other research recently found it slows aging.)

Other research found that eating 3 servings of organic vegetables a day NOT including potatoes works as well for people who also do regular exercise.

Surprisingly, eating one piece or serving of whole organic fruit a day or taking fruit extract supplements or both is the most effective way yet found to prevent BOTH kinds of stroke.

There is also a list of supplements that help avoid high blood sugar or all forms of heart disease that are documented to work.

1.  What are the inexpensive blood tests for high blood sugar and heart disease risk and what levels are dangerous or undesirable and what levels are achievable and desirable?

We covered those last week, 9-26. We also added some things to eat or do and some things like MSG NOT to eat to improve the readings.

2.  What supplements help?

There are several that slash heart attack risk that I’ve covered before and will likely cover again.  I was able to boost my HDL from 50 to 100 and cut my LDL from 130 to as little as less than 70 AND lower my triglycerides to well below 40 from about 150.  (That means my risk of heart attack has gone down by over seven fold!)

If you eat a dish of oatmeal with maple syrup added and do a before and after test for blood sugar you will see a considerable jump after your body starts to digest the food.’

By actual test, if you add cinnamon to the dish to taste or take a cinnamon capsule -- and take 250 mg of alpha lipoic acid, the increase will be something like a third as much.

So, if you take a capsule of cinnamon and one of 250 mg of alpha lipoic acid once a day you will tend to have lower blood sugar.

To keep my own blood sugar down, my fasting level measures between 70 & 83, I take those and one capsule a day of fenugreek which is thought to help control blood sugar also.

(I’ve read that in men at least, it also boosts testosterone.  Since I’m a man and want enough testosterone to help build muscle, that’s an extra benefit I like.)

Ginger and turmeric (or curcumin supplements from turmeric) are related botanically.

They both lower LDL cholesterol and tend to lower or prevent high blood sugar AND by reducing inflammation, they protect people who take them from heart disease AND Alzheimer’s disease. 

There is even some research evidence that they prevent cancer and prevent cancers from metastasizing.

There are other supplements that are known to work.


But those 5 are safest and most available and have very beneficial other health benefits!  

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Thursday, September 28, 2017

Waist appearance improvement.....

Today's post:  Thursday, 9-28-2017

As regular readers of this blog know, there are two effective ways to remove fat that you can keep off.

1.  Reduced calorie and carb high protein eating plus exercise including some strength training.

2.  Eating in a way that puts you in ketosis with almost zero carbs or close to it and making that your permanent or frequent eating style on a long term basis.

Last week we posted on how the first method tends to only work reliably when you measure the high protein, healthful foods you do eat precisely to ensure you use extra calories during fat loss and keep the fat off after that.

A.  Regardless of which of the two methods you use, Mike Matthews makes the point that the most effective way to make your waist look better is to remove the fat that covers it!

He posts pictures of people with different levels of bodyfat so you can easily see this directly for yourself.

Men who have 8 to 10 % of their bodyweight as fat have abdominal muscles that are easily  visible.  Men who have 20% of their bodyweight or more, as I currently do, do not.

(Healthy women tend to have 8 to 10 % higher fat so the range for them for seeing their abdominal muscles is closer to 16% or a bit less.  Their abdominals are more visible and they look much better if they also strength train Mike’s pictures show.)

B.  Mike also makes the point that doing hundreds of crunches and the like does little to make your waist look better.

Using one of the two fatloss methods successfully is far more important.

And, the kind of cardio that burns extra calories works far better with exercises like jump rope or trampoline work or running while towing a weighted sled that use much bigger muscles and burn a lot more calories.

Doing much less abdominal work that strengthens your abdominals is all that is needed beyond that.

C.  However, I’ve discovered that there is a third thing you can do to improve the appearance of your waist!

In my case it was when I added a more effective one of these kinds of exercises that my wife actually noticed my belly was flatter and stuck out less!

I already knew that spending a lot of time sitting tends to weaken your abdominals and leave them in a state of relaxation.  And, in both of my kinds of work I do a lot of sitting every day.

She does something herself that some of the health writers I read do and recommend.  When she is between tasks at her desk or has just stopped at a stop light she will simply tighten her abdominal muscles very strongly and hold it for a few seconds.  If she has time, she will do two or three.

Mike Geary says he takes a big breath in and then breathes out slowly and strongly and completely –and THEN tenses his abdominal muscles hard and holds it for several seconds.

I’ve tried those and I just don’t remember to do them after a few days.

BUT an article I read about how and why gymnasts tend to have such great looking abdominals sparked an idea of something similar I could do.

I don’t do leg raises for my abdominals because doing them as I lie down bothers a tendon where it crosses my pelvic bone.  And, I have no bar at home to do them as I hang on one.

I had been doing a brief reverse plank where I hold both legs up and straight and about six inches off the floor while lying down for a brief time -- perhaps 5 seconds or so.

After I read the article about gymnasts, I decided to simply extend that time to over 30 seconds.

To enable me to hold longer and avoid giving myself high blood pressure as I do this, I take periodic deep breaths.

I find it does burn some extra calories because it exercises the front of my thighs enough I can feel it when I’m done.

So I’ve simply adopted it as a continuing part of my short abdominal program.

Then, MUCH to my surprise, because I’d just gained 4 pounds in 2 weeks, my wife commented that my belly looked noticeably flatter!

THAT was a nice surprise!  And it was a completely unexpected one!

I do the set of a few abdominal exercises that now contain this one three times a week, Wednesday, Friday, & Sunday first thing in the morning.  The whole set – all 5 exercises, now including this one, takes only 7 minutes each time!

(One of those I’ve done for some time, the twisting crunches where I lift my knees off the floor as I lie down on my back and on each repetition I touch my elbow to the opposite knee for 98 reps as fast as I can, work my abdominals hard enough that when I went briefly to The Perfect Workout, I had no trouble doing well on their weight machine for crunches or holding planks for two minutes.  So that one exercise ensures my abdominal muscles are strong.

However, despite strengthening my abdominals they hadn’t gotten this flattening effect!)

Is this the only exercise that does this?

No.  I have found a couple others.  However they have not been as effective as this one!

Once a week, I do an exercise where I stand up and turn my palms forward while my arms are at my sides; for about 35 seconds I hold my head back as far as I can make it go and try to stand taller than usual; I hold my shoulders back; and I hold my upper chest up.

I focus on those things only but I find that doing so strongly contracts and flattens my abdominal muscles while I do this.

Similarly, when I take my 4 seven minute brief walks, I hold my chest up and shoulders back so that I breathe better.

And, I’ve found that both walking -- and doing it this way tends to tighten my abdominal muscles also.

So, if I did five times as much of each one, I might flatten my belly even more.

THAT won’t happen given my time constraints.  (You might have more time and be able to do that much more though.)

But the more intense exercise I’ve just added, seems to be doing the job!

Now I may get more effect on my abdominal muscles on these other exercises; my belly will be flatter; and when I finally add the strategies that remove the covering fat better, my waist measurement will go down; and I’ll look much better!

Less than one minute just three times a week to get a flatter belly! 

I decided it was worth posting about and sharing it with you.  

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Tuesday, September 26, 2017

Avoid or reverse type 2 diabetes II ….Today's post:  Tuesday, 9-26-2017 

A week ago, 9-19, we posted on the upgrades to eating and exercise that tend to turn off type 2 diabetes & do turn type 2 diabetes way down at the very least when well done.

We posted on why taking statins causes diabetes and makes the exercises that turn it off best dangerous to do. 

And, we posted on the research showing that no diabetic should ever take statins because the mitochondrial damage statins cause is itself the cause of the more serious and deadly harms of severe diabetes.

We also posted on the evidence that fasting or ketogenic eating has actually turned off type 2 diabetes.

This post was triggered by some useful information on the subject that I realized I’d left out:

1.  What are the inexpensive blood tests for high blood sugar and heart disease risk and what levels are dangerous or undesirable and what levels are achievable and desirable?

2.  Why do more of the lifestyle upgrades to reduce high blood sugar or take Metformin only and NOT take the other drugs for diabetes.

Except for Metformin, the other drugs for type 2 diabetes tend to cause heart attacks and strokes and various cancers often enough to suggest NOT taking them even on a temporary basis.

Except for type 1 diabetics taking insulin tends to make diabetes worse and more damaging. (It was seeing this directly and even having a patient call it to his attention that caused Dr Jason Fong to work on a fasting protocol followed by low carb eating that indeed has turned off type 2 diabetes in his patients.)

3.  More ways to protect yourself from the harms of type 2 diabetes and high blood sugar.

Avoiding tobacco and its smoke and nicotine 100% is one. 

Surprisingly, eating one piece or serving of whole organic fruit a day or taking fruit extract supplements or both is the most effective way yet found to prevent BOTH kinds of stroke.

There is also a list of supplements that help avoid high blood sugar or all forms of heart disease that are documented to work.

1.  What are the inexpensive blood tests for high blood sugar and heart disease risk and what levels are dangerous or undesirable and what levels are achievable and desirable?

These 7 tests are:

Two are:

Fasting blood sugar and HBA1C for blood sugar levels directly.

In the lipid panel there are these four tests:

Total Cholesterol

HDL

LDL

Triglycerides

Total cholesterol is much less indicative than they once thought.  People with lower normal levels get heart attacks; and if other things are positive, such as exercising and NOT smoking, higher levels are less dangerous.

Small particle LDL and inflammation are the most potent of the causes of heart disease.

So levels of LDL much above 115 are undesirable and those 75 or under are best. 

Statins are harmful ways to reduce those two measures. 

But the lifestyle in the book Anticancer including curcumin and turmeric supplements do the same and have health BENEFITS instead of harms.

Instead of causing diabetes or making it dangerously worse as statins do,
 eating the vegetables and low glycemic fruit this book recommends --
AND stopping soft drinks and high fructose corn syrup and all hybrid wheat and baked goods and packaged foods and fast foods made with it -- tends strongly to turn OFF type two diabetes and has been shown to strongly prevent heart disease. 

Simply put, it’s beneficial instead of harmful to use these lifestyle upgrades NOT harmful as statins are.  Even better, these lifestyle upgrades are several times more protective against heart attacks and fatal heart attacks.

Then too, work at Harvard found that high HDL and low triglycerides means that the LDL has far less of the small particle LDL that causes heart disease. 

Triglycerides are mostly influenced by how much sugars and hybrid wheat you eat, just like blood sugar!  So to reduce them, stop eating those things!

HDL tends to be higher in people who stop eating those things as well.  Taking DHA and regular vigorous exercise also turn up HDL. The combination works quite well!

Eating ANY foods containing hydrogenated oils boosts triglycerides and lowers HDL.

In fact exercise has been directly tested to reduce small particle LDL; and hydrogenated oils have been directly tested to dramatically increase small particle LDL.

And, there is a measure of chronic inflammation as measured by a CRP or C-Reactive Protein – also listed as HSCRP which is a High Sensitivity version.

There are two things you  can do to get health benefits AND sharply lower this cause of heart disease.  Follow the lifestyle in the Anticancer book that is tested to lower inflammation.

The other is to eat no food that lists ANY hydrogenated oils and eat no food likely to contain MSG.  (Hint if a food or spice blend or condiment list “spices” as an ingredient, take a pass because it likely is hiding the MSG and related compounds they used.) 

MSG boosts inflammation by quite a lot and is directly fattening by actual test.  In fact because this looks likely to be caused by damage to the mitochondria, MSG looks likely to be a CAUSE of type 2 diabetes

*Simply put, if the two blood sugar readings consistently are at the lower end of the normal range this reflects a health protective state of affairs. 

But if they are at the middle to higher end of the normal range, they begin to be damaging.  Some studies have found that commonly found only somewhat high level begins to cause beta amyloid tangles and Alzheimer’s disease.

Levels just above that are in the diabetic range.

For fasting blood sugar 68 to 79 is desirable.  80 to 89 is less so but not too bad.  90 to 99 is high enough to flag you to eat better and exercise more.  100 to 115 or 119 is damaging enough to suggest eating a LOT better and exercising more!  And, 120 or over is defined as diabetes.

Fasting blood sugar is a snapshot of a specific time.  If you were moving the previous day and skipped meals and were too tired to eat much, it might read lower than you normally would. Or if you went to wedding and ate too much sugary and starchy food it might be higher than normal.

Isn’t there a way to see what your average is that smoothes out such things?  YES!

That is what the HBA1C is.  Sugar sticks onto red blood cells and they tend to live about 60 to 90 days.  So that measure shows you the average blood sugar for the last 60 to 90 days.

Web MD had this just now on Google:

“For people without diabetes, the normal range for the hemoglobin A1c level is between 4% and 5.6%.

Hemoglobin A1c levels between 5.7% and 6.4% mean you have a higher change of getting of diabetes.

Levels of 6.5% or higher mean you have diabetes. 
Oct 26, 2016  Hemoglobin A1c (HbA1c) Test for Diabetes: HbA1c Normal Levels ...

This is a bit off in my view.

Desirable IS 5.6 or less just as they list it.

5.7 to 5.9 are not that bad but are less desirable.

6.0 or higher is damaging and in fact some medical groups list it as low level type 2 diabetes.

6.5 or higher is damaging enough to make action to reduce it desirable and everyone defines it as type 2 diabetes.


We will continue this next week covering the drugs not to take and the foods and supplements that are documented to help keep your blood sugar low.

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