I know its winter, but I am thinking of Spring so thats why the above picture. Today, I want to give you information on a few different subjects which I have been collecting over the past few months and in recent days. Namely, health and weightloss tips from peer reviewed research and a few other topics which I found interesting.
I hope everyone enjoyed Christmas with their family and friends as I do believe that was our “last Normal” Christmas ever – until we have arrived into the new era of peace, which according to some will be in 2017 – lets hope anyway.
I know this is the time of year that everyone seems to make resolutions for improving their health and well-being so here is what I have found:
Several published studies show restricting carb intake can:
– Reduce body fat more than calorie-restricted low-fat diets
– Lower blood pressure dramatically
– Lower blood sugar and improve symptoms of diabetes much more than low-fat diets,
which also helps you burn more fat
– Increase your good cholesterol (HDL)
– Lower triglycerides significantly more than low-fat diets
Now let’s flip the coin and look at the BAD NEWS about going
Whenever you lower carbs in your diet for more than 5 to 7
days at a time, it can lead to a downward spiral of metabolic
– Suppressed thyroid output (inefficient conversion of T4 to T3)
– Decreased testosterone production (women need this to burn fat too!)
– Compromised immune system function
– Slower metabolism and potential adrenal fatigue
– Muscle loss
– Slower fat burning and weight loss plateaus
– Leptin resistance (50% LESS fat burning hormone production)
So ya… this list is pretty much everything you want to avoid.
Not to mention, EVERY one of these negative side effects
can be even MORE damaging if you exercise intensely 4 or
5 days of the week.
By increasing carb intake after an aggressive burst of lowering
carbs for a few days (something I’ve coined “pre-cheat” depletion),
you can literally REVERSE every negative side effect from above.
For example, increasing your carbs strategically can give you:
– More efficient thyroid output (increased conversion of T4 to T3)
– Increased testosterone production
– Improved immune system function
– Elevated metabolism and healthier adrenal glands
– Gains in lean muscle
– Faster fat burning
– Better leptin sensitivity (increased levels of fat burning hormones)
The High Carb Day is a 5 day mini cycle that lets you eat whatever you want every 5th day to increase your leptin hormone. (getleanin12)
The TOP 7 BIGGEST Food LIES of Mainstream Nutrition
Nutrition Lie #1: Saturated Fats Are Dangerous and CAUSE Heart Attacks
The truth is: saturated fat is NOT unhealthy or fattening.
And saturated fat does NOT cause heart disease, like you’ve probably been told
over and over again.
The facts and numbers don’t lie:
• A meta-analysis published in 2011 that pooled data from 21 studies and
included nearly 348,000 adults, found NO difference in the risks of heart disease
and stroke between people with the lowest and highest intakes of saturated fat .
• The Tokealau, Masai and Inuit tribes all consume a diet of 50% or more saturated
fat and report superior cardiovascular health .
• Breast milk contains 50% saturated fat. Do you really think this perfect food clogs
Countless studies now prove saturated fats have NOTHING to do with heart
disease and sickness [3,4].
Refined oils, trans fats, processed foods and sugar DO – just to name a few.
Nutrition Lie #2: Carbs Are Evil and Will Make You Sick and Fat
While it’s 100% accurate that excess consumption of processed carbs and sugar will
make you fat and sick, carbs are NOT necessarily the enemy…
… Especially if you exercise.
Increased consumption of the RIGHT carbs at the RIGHT times (after exercise is best),
can INCREASE metabolic rate, improve conversion of T4 to T3 (thyroid hormones),
increased leptin sensitivity (your #1 fat burning hormone)…
… All while improving your testosterone to estrogen ratio.
Still not convinced? Just look at history.
Groups like the Massas, Kitavans and Tarahumara Indians, as well as the pre-industrialized
Thai, Taiwanese and the rest of Asia during the 20th century thrived on high-carb diets—
and they’re some of the healthiest people in the world.
Carbs have TONS of fat burning and health benefits. You just have to be “smart”
about your carbohydrate intake by using strategies like Carb Cycling.
Nutrition Lie #3: Egg Yolks Are BAD For You
Hopefully you know by now that the yolk is the healthiest part of an egg.
Throwing out the yolk and just eating mostly egg whites makes sense if you’re
trying to limit fat intake, or reduce calories.
But do NOT be afraid of eating egg yolks from farm fresh or free-range eggs.
They’re the most nutrient dense, antioxidant-rich, vitamin and mineral loaded
portion of the egg.
Yolks contain B-vitamins, trace minerals, folate, choline, lutein, EVERY one of the
fat soluble vitamins A, D, E, and K…. as well as ALL of the essential fatty acids (EFAs).
And if you’re concerned about the cholesterol, don’t be.
It has recently been PROVEN that the cholesterol in the diet doesn’t really raise the
cholesterol in blood.
In fact, whole eggs have been shown to raise the GOOD cholesterol and therefore, they are
NOT associated with increased risk of heart disease [5,6].
Whole eggs are one of the healthiest foods on the planet; just make sure you cook
them in healthy oil, like coconut.
Nutrition Lie #4: Soy Based Plant Foods Are Healthier Than Animal Proteins
Over 81% of Americans have been convinced and deceived into believing that soybean oil
and other soy products like soy milk, soy patties and tofu can help you burn more belly fat.
In reality soy foods could be making your fatter and sicker every time you eat them.
New studies from independent sources now reveal that soy products age you faster,
increase your belly fat and disrupt your hormones.
There are three dangers of soy foods:
1) “Hidden” toxins that screw up your hormones (natural toxins, phytates, enzyme inhibitors,
goitrogens, phytoestrogens, just to name a few).
2) 93% of soy grown in the U.S. is genetically modified by the food giant Monsanto.
Genetic modification that can destroy your immune system and gut health… and has been shown
to cause tumors in mice and rats.
3) Chemical processing that can harm your body and age you FASTER.
Soybean oil, soy protein and other popular forms that are touted as “healthy” are all heavily
processed, which makes them HIGHLY inflammatory and presents ALL kinds of health problems.
Not to mention the FDA doesn’t bother setting a maximum level for the toxins found in soy.
It’s a crapshoot every time you eat this so-called “healthy” plant food. Research
clearly indicates animal proteins are MUCH healthier for our bodies than soy.
Nutrition Lie #5: Salt is “Unhealthy” and Causes High Blood Pressure
Here’s the REAL TRUTH about salt: the fear of salt went mainstream in the 1960s
when Lewis Dahl revealed his study results supposedly “proved” that salt causes
He forced rats to eat the human equivalent of 500 grams of sodium a day, which
caused them to get high blood pressure.
But who REALLY consumes 500 grams of sodium a day? Nobody.
The average daily sodium intake for Americans age 2 years and older
is 3,436 mg, (9) which is 145 times LOWER than the amount this study used.
Here we are more than 40 years later… after the CDC, FDA and all the other
clueless organizations started demonizing salt, not ONE single study has ever
proven that salt causes hypertension – because it doesn’t.
The irony? Avoiding salt can actually lead to insulin resistance  and
increased risks of stroke and heart attacks .
Nutrition Lie #6: Grains and Whole Wheat Diet Foods are Healthy
Despite its “healthy reputation”, the glycemic index of whole wheat is the HIGHEST
of nearly ALL foods, which means it becomes a fat storing DISASTER every time you eat
over-the-counter whole wheat.
In fact, just two slices of whole wheat bread has been shown to spike your insulin
(fat storing hormone) MORE than table sugar!
This means whole grains are WORSE for your belly fat than soda or candy.
Not to mention, whole wheat and grains contain inflammatory gluten and phytic acid,
which BLOCKS essential minerals in the intestine from being absorbed .
Make sure you eat REAL food like potatoes, squash, yams, along with organic
fruits and vegetables INSTEAD of whole wheat or grains.
Nutrition Lie #7: Too Much Protein is Bad for Your Kidneys
Eating a lot of protein is NOT bad for your kidneys (or your bone health).
Research doesn’t show any association of high protein intake with kidney
disease in healthy adults [10,11].
In fact, the exact opposite holds true:
The 2 primary risk factors for kidney failure are diabetes and
high blood pressure.
Eating a high protein diet improves both [12,13].
Adequate protein intake also helps you control your appetite and cravings,
assist in growth and repair of lean muscle, and organ development.
Bottom Line: Higher protein intake is NOT associated with poor metabolic
or kidney health. (from getleanin12)
How Resistant Starch Will Help to Make You Healthier and Thinner
Over the past several years there has been an exponential increase in the number of studies linking imbalances or disturbances of the gut microbiota to a wide range of diseases including obesity, inflammatory bowel diseases, depression and anxiety (1,2,3,4,5). One of the best ways to establish and support a healthy gut microbiome is by providing the right “foods” for your gut bacteria. These “foods” are called prebiotics. More here.
The worst and best alcohols to drink for belly fat –
Lakanto – Monkfruit Sweetener — just as good as sugar, but no calories
See article here. I have been using this to replace white sugar and it cooks and tastes the same as sugar, without all the damaging consequences. This type of sugar is actually a healthy alternative. I buy it on amazon….although it is a little spendy, it would certainly be worth it if you are diabetic or have a sweet tooth and need to quit the sugars.
painful truth about trainers: Are running shoes a waste of money?
Thrust enhancers, roll bars, microchips…the $20 billion running – shoe industry wants us to believe that the latest technologies will cushion every stride. Yet in this extract from his controversial new book, Christopher McDougall claims that injury rates for runners are actually on the rise, that everything we’ve been told about running shoes is wrong – and that it might even be better to go barefoot… Read more.
I recently invested in a few Kettlebells for my winter exercise when I can’t be outside. I found some very interesting information on kettlebells. for more go here.