Exercising without a gym

[Chickenbackside]

Great summary of the biochemistry of eating low carb:

 

http://livinlavidalowcarb.com/blog/take-ho...baltimore/10509

 

 

...

 

Dr. Richard Feinman–“Review of Biochemistry of Ketone Bodies”

 

*Ketones are the body’s preferred fuel (not carbs) because they are protein sparing

*Energy doesn’t just come from carbohydrates–acetyl CoA provides it from fat and protein

*Gluconeogenesis is a normal part of a fasted state–everyone experiences some form of it

*Eating low-carb is “fed” starvation by mimicking it metabolically

*Glucose can’t come from dietary fat but ketones bodies step in as the fuel source

*Ketone bodies are glucose-sparing because it forces glucose to come from protein

*Insulin falls significantly during starvation or low-carb diets

*As ketones rise when carbs are reduced, insulin and glucose drops

*Ketone bodies kick in to repress reliance on glycolysis by generating acetyl CoA for energy

*Glucose can come from dietary carbs, glycogen or gluconeogenesis

*Ketones are an alternative fuel the body can use for optimal health

*Studies are needed to examine whether high-carb or low-carb diets are best for energy

 

 

 

Dr. Yoshihiro Kashiwaya–“Ketone Body Effects on Cardiac Energetics and Glycolytic Flux”

 

*Ketone bodies form in the liver from free fatty acids released from body fat

*Ketones are used as energy for the body in a fasting state

*Sperm motility increases and brain function maintained on a ketogenic diet

*Ketone bodies decrease oxygen consumption

 

 

 

Dr. Thomas Seyfried–“Ketone Bodies and Cancer”

 

*Most brain tumors are untreatable and patients die from the pressure build-up

*Calorie restriction is necessary for treating brain tumors

*The mitochondria are dysfunctional in human brain tumors

*Otto Warburg noted that cancer leads to irreversible damage

*Tumor cells are unable to shift from feeding on glucose to ketones

*Cancer is more of a metabolic disease than a genetic one

*There’s an 80% reduction in tumor weight when calorie-restricted

*Calorie-restriction one of the most powerful therapies for killing cancer cells

*As glucose is decreased, cancer cells reduce as well

*A low-carb, calorie-restricted diet is better than the best drug therapy for cancer

*Ketogenic calorie-restricted diets have reduced brain tumors in mice and humans

*Blood glucose remains too high on an unlimited calories low-carb diet to treat cancer

*Calorie-restricted low-carb diets create adequate ketones for treating brain tumors

*Ketogenic, calorie-restricted diets don’t cure cancer, but they come close

*Tumors can’t grow when calories are cut to create ketones

*Limiting carbs and calories puts you in the zone of managing tumor growth

*Brain cancer in children can be treated with ketogenic diets by reducing glucose

*Avoid radiation therapy if all all possible–ketogenic, calorie-restricted diet is best for cancer

 

 

 

Dr. Eugene Fine–“Reduced Carbohydrates in Aggressive Resistant Tumors (RECHARGE Trial)”

 

*Not all cancers are dependent on glucose for growth, including prostate cancer

*Hyperinsulinemia is a major cancer risk factor–that’s why reducing insulin in paramount

*It’s plausible that reducing insulin secretion could inhibit cancer growth

*The typical American diet contains 300-400g carbs daily–spiking insulin

*Cut the carbs and you’ll cut the insulin and reduce your cancer risk

*You don’t want an insulin knockout (Type 1 diabetes), but rather an insulin knockdown

*A low-carb diet provides the proper control of insulin without eliminating the good it does

*Reduced carb diets have not demonstrated adverse effects up to 2 years as a medical therapy

*Humans were built as hunter-gatherers to be in a ketotic state most of the time

*Fasting is in our ancestral biochemistry with no ill effects

*There is no known dietary requirement for carbohydrate in your diet

*Grains and vegetables are only a relatively recent addition to the human diet

*A very low-carb diet changes the metabolic environment where cancer would grow

*Too many people are living outside of a sustained ketogenic state leading to more cancer

*RECHARGE Trial used very low-carb diet on 10 patients who failed on chemotherapy

*The study placed the participants on a very low-carb ketogenic diet for 28 days

*Average daily intake consumed by study patients was 27g carbs and 1236 daily

*All of the study participants were ketotic

*Future direction of research will be a larger study using ketogenic diets–funding needed

 

 

 

Dr. Stephen Phinney–“Human Keto-Adaptation: Physiology and Function”

 

*Keto-adaptation (the term he coined) occurs when ketones become your body’s fuel source

*Keto-adaptation can happen within 2-3 weeks of eating an 80/15/5 diet of fat/protein/carbs

*Study of a very low-carb ketogenic diet and exercise found they exercise MORE

*Another study of fit bike riders on very low-carb ketogenic diet led to negative nitrogen balance

*When you eat low-carb, you change your body at the cellular level

*Ketone bodies are an essential fuel for your organs

*The future research on low-carb diets should observe renal ketone and urate excretion

*Inflammation and fatty acid composition impact should also be closely examined

*Why do low-carb diets fail? Fat-phobia or the wrong kind of fats consumed.

 

 

 

Dr. Jeff Volek–“Anti-Ketogenic Effect of Insulin and Dietary Carbohydrate”

 

*Carbs raise insulin which leads to dyslipidemia and chronic health issues

*Insulin promote anabolism and regulates blood sugar levels

*The primary source of glucose is the liver through glycogen breakdown and gluconeogenesis

*Insulin promotes the uptake of glucose

*Muscle glycogen synthesis in diabetics is 50% less than normal healthy people

*Insulin resistance is the reduced ability of peripheral tissues to respond to insulin

*The most potent blocker of lipolysis is insulin

*Elevated insulin make it difficult to break down fat–and carbs raise insulin the most

*Low-carb diet is best for breaking down fat as compared with a high-carb diet

*nsulin is very easy to manipulate through the diet

*Fat has no impact on insulin, protein a little, but carbs have a HUGE impact

*There are only about 2 teaspoons of sugar circulating in the body

*The average meal Americans eat contains 10X the amount of sugar in the body

*Concern over carb consumption is regarding the sugar spike then crash–hypoglycemia

*Avoiding hyperglycemia and hypoglycemia as a metabolic state is critical to health

*When you consume carbs, it is stored as glycogen until full then converted to body fat

*Carb consumption leads to large VLDL cholesterol which increase small LDL particles

*Small LDL-P is the most dangerous kind of cholesterol to form in your body

*Low-carb diets significantly reduce the amount of small LDL particles in the body

*Fructose consumption is popular for product properties and low cost

*We grow a lot of corn in the United States, so we put it in the food supply

*Fructose has a very high propensity to be converted to fat

*Consuming fructose leads to obesity, fatty liver, dyslipidema, and metabolic syndrome

*Eating low-carb is especially good for athletes before exercise

*Using fat for fuel enhances athletic performance

*The old paradigm for post-exercise is to carb up–new paradigm is no carbs or slow ones

*Many pro athletes are eating an Atkins-like diet for optimal performance

*Athletes now realize that having elevated insulin is not good for them

*A high-carb diet after exercise may diminish the benefits of exercise on heart health

*Protein synthesis post-exercise is not enhanced by mixing protein and carbs for recovery

*Skip the carbs and simply eat fat and protein for your post-workout meal

*Study comparing low-carb diet over 12 weeks with exercise found 5.3% body fat decrease

*Study participants did not experience fatigue, lost significant fat, grew muscle eating low-carb

*The obligate nature of carbohydrates for athletes has been overblown and is unnecessary

 

 

 

Dr. Mary Vernon–“Clinical Treatments Using Nutritional Ketosis”

 

*Metabolic health is not about how much you weigh but rather the fuel source

*She’s learned from her patients that health is much more important than weight

*Regularly puts patients on 20g carbs daily–mostly eggs, meat and hard cheeses

*Don’t let yourself get hungry

*If you eat preventatively by the clock then you’ll resist temptation to high-carb foods

*Study of low-carb to low-fat with drugs found equal weight loss, better lipid improvements

*Just because you aren’t fat doesn’t mean you aren’t metabolically obese

*Thin isn’t necessarily healthy if your lipids are out of whack

*Fatty acids and protein can produce all the glucose your body needs for energy

*Ketone bodies can be used with virtually anyone without concern

*Your body either makes cholesterol or it makes ketone bodies

*When low-fat diet do not improve lipid health, doctors blame patients for failure

*That’s why more and more medications are prescribed for “non-compliant” patients

*Dietary fat doesn’t lead to fat on the body–patients need to learn this ASAP

*Control glucose/insulin metabolism to prevent free radical formation and tissue destruction

*The benefits to being ketotic is converting your body to burning fat for fuel

*Improving brain function and decreasing oxidative stress are other benefits of ketosis

*Adiposity isn’t the primary reason for eating low-carb

*Getting your lipid and blood sugar health under control is the reason for low-carbing

*If low-carb was a prescription drug, every doctor would be putting their patients on it

*Ketogenic diets don’t necessarily lead to kidney stones–fix with potassium citrate

*Two liters of urinary output daily will prevent kidney stone formation from happening

*Kids especially who are eating low-carb need to be adequately hydrated

*Get electrolyte support by supplementing low-carb diet with sodium and magnesium

*Bouillon broth helps prevent fatigue, headaches, and muscle cramps early on a low-carb diet

*When starting low-carb while on medications, doses may need adjusting as diet improves health

*Find a good doctor who will monitor your health for you as you begin on low-carb

*Diabetics who start low-carb should only stay on metformin–decrease insulin use with doctor

*Low-carb can be done long-term with no ill effects–it just plain works

 

 

 

Dr. Adam Hartman–“The Ketogenic Diet for Epilepsy”

 

*One in 20 Americans have had a seizure at some point in their life

*One in 100 are currently being treated for epilepsy

*There’s no known cause for epilepsy

*Aging population with strokes, dementia, trauma and tumors have increased the numbers

*Medication is only sporadic at controlling seizures

*Fasting and a high-fat, low-carb, low-calorie diet controls seizures

*Metabolism-based therapies are needed to control epilepsy–ketogenic diet most of all

*Epileptic kids would much rather have a pat of butter than a sugary jelly bean

*We can’t assume what kids with epilepsy will or will not eat

*Moderate to severe epilepsy responds well to a ketogenic diet

*If an epileptic child doesn’t metabolize fat well, they shouldn’t eat a ketogenic diet

*2008 study published in The Lancet showed effectiveness of ketogenic diet for seizures

*Most kids have been on 6 medications before they try the ketogenic diet

*Drugs are significantly reduced or eliminated when ketogenic diet therapy is used

*There are side effects of ketogenic diet when used as a treatment for epilepsy

*Intermittent fasting has been shown to work better than ketogenic diet for seizure control

*The kind of ketone body for seizure control is important

*Acute acetoacetane and acetone are both anticonvulsants

*Ketosis appears to be necessary but not sufficient for the ketogenic diet’s anticonvulsant effect

*Previous research shows cognitive improvements on a ketogenic diet for Alzheimer’s, Parkinson’s

*A high-fat, low-carb diet powers the brain to function optimally

*Ketone bodies provide an alternative metabolic pathway for disease treatment

*Ketogenic diet is an underutilized therapy for treating epilepsy

*Ketones have been shown to be anticonvulsant and neuroprotective

Edited April 15, 2011 by Chickenbackside

[Chickenbackside]

http://wholehealthsource.blogspot.com/2011...ut-therapy.html

 

 

Obesity and the Fluid-in, Fluid-out Therapy for Edema

 

 

I recently attended a lecture by Dr. Arya M. Sharma here at the University of Washington. Dr. Sharma is a Canadian clinician who specializes in the treatment of obesity. He gave the UW Science in Medicine lecture, which is a prestigious invited lecture.

 

He spent a little bit of time pointing out the fallacy behind conventional obesity treatment. He used the analogy of edema, which is an abnormal accumulation of fluid in the body.

 

Since we know that the amount of fluid contained in the body depends on the amount of fluid entering the body and the amount of fluid leaving the body, the treatment for edema is obvious: drink less, pee more.

 

Of course, this makes no sense. It doesn't address the underlying cause of edema and it will not help the patient. Yet we apply that exact same logic to fat loss. Since the amount of energy contained in the body (in the form of fat) depends on the amount entering and the amount leaving, the solution is easy: eat less, move more. Well, yes, if you can stick to that program it will cause fat loss. But that's equivalent to telling someone with edema to drink less water. It will cause a loss of fluid, but it won't correct the underlying problem that caused excessive fluid retention in the first place.

 

For example, if you have edema because your heart isn't pumping effectively (cardiac insufficiency), the heart is the problem that must be addressed. Any other treatment is purely symptomatic and is not a cure.

 

The same applies to obesity. If you don't correct the alteration in the system that causes an obese person to 'defend' his elevated fat mass against changes*, anything you do is symptomatic treatment and is unlikely to be very effective in the long term. My goal is to develop a method that goes beyond symptomatic treatment and allows the body to naturally return to a lower fat mass. I've been doing a lot of reading and I have a simple new idea that I feel confident in. It also neatly explains the results of a variety of weight loss diets. I've dropped a few hints here and there, but I'll be formally unveiling it in the next couple of months. Stay tuned.

 

 

* The body fat homeostasis system. The core element appears to be a negative feedback loop between body fat (via leptin, and insulin to a lesser degree) and the brain (primarily the hypothalamus, but other regions are involved). There are many other elements in the system, but that one seems to set the 'gain' on all the others and guides long-term fat mass homeostasis. The brain is the gatekeeper of both energy intake and energy expenditure, and unconscious processes strongly suggest appropriate levels for both factors according to the brain's perceived homeostatic needs. Those suggestions can be overridden consciously, but it requires a perpetual high degree of discipline, whereas someone who has been lean all her life doesn't require discipline to remain lean because her brain is suggesting behaviors that naturally defend leanness. I know what I'm saying here may seem controversial to some people reading this, because it's contrary to what they've read on the internet or in the popular press, but it's not particularly controversial in my field. In fact, you'll find most of this stuff in general neuroscience textbooks dating back more than 10 years (e.g., Eric Kandel and colleagues, Principles of Neuroscience).

[Ender]

 

Should have read CBS post, I just bought this form cold storage. Thought it was cheap for coconut oil, regret never read CBS post sooner. Thought the word organic was good enough.

 

http://www.veggielandbrea.com/.sc/ms/dd/Gr...20Coconut%20Oil

 

 

[Chickenbackside]

It's ok lah. Just use for cooking. Next time buy the real thing. There is a big difference in taste and fragrance.

[Cwong2910]

btw, is there any Chinese books/articles on this panu way of living?

Trying damn hard to convince my mum..

 

Nor a site dedicated to only low carbs living but worth reading

 

http://www.39.net/Treatment/yspd/jpdd/266080.html

 

apparently, low carbs = "露卡素" (direct translate) instead of "低碳水化合物

[King]

ai ya

 

use ayam coconut cream with 1tb of pure cocoa powder and become cholocate cream sobet!

[Fresh]

Nor a site dedicated to only low carbs living but worth reading

 

http://www.39.net/Treatment/yspd/jpdd/266080.html

 

apparently, low carbs = "露卡素" (direct translate) instead of "低碳水化合物

Edited May 18, 2011 by Fresh

[Cwong2910]

Just an update of where I am now.

Started on 18 March 2011 and 2months progress to date.

Starting weight is 94 kg.

Now my weight is hovering between 81.4 to 80.6 kg this week.

Waist size has not measured , approx. from tight 36inch to around 32inch now i think.

 

I have skipped breakfast as i don't feel hungry enough to eat it

I cook my lunch in the morning and bring to office to eat during lunchtime.

Not much fruits except for handful of blueberries or blackberries once every 2 days.

Plenty of vegetables and fats.

 

Lunch in office meal

- 2 scrambled eggs, 1 hard boil egg, sliced pork belly or beef, salmon belly and lettuce.

- Basically simple to cook food. Eaten after gym session.

 

Lunch on weekends

- Omega 3 rich fish, prawns, scallops, mussels, etc.

 

Dinner

- i try to get variety using back ribs, lamb, soup, seafood,

- Grass fed beef for 3 meals a week (Sat, Sun, Mon)

 

Snacks

- Roasted seaweed, Greek Yogurt, Macadamia or Almond nuts.

 

Exercise regime

- office gym 2-3x a week during lunchtime.

- In between I do Tabata sprints, pullups, burpees, squats and other static exercises.

- Try to get mid day sun by deliberately walking in the sun......:)

 

My wife dropped from 56 kg to around 53 kg.

She does squats, pushups and occasional tabata sprints.

Eat almost the same as me.

 

Hope this helps those who are attempting this path.

This is a lifestyle change.

Nothing without hard work.....

 

I am completely baffled by the 7 obviously overweight woman/man in my office who noticed the change and still insist on eating their carbo and trans fat......

Only 1 convert so far who has dropped 94 kg to 86 kg.

 

Cheers

 

[Chickenbackside]

Congrats bro! You've got the basics down, and hence your results are superb. It is really that simple.

 

Feels good to be able to see the truth, doesn't it?

 

[Cwong2910]

Congrats bro! You've got the basics down, and hence your results are superb. It is really that simple.

 

Feels good to be able to see the truth, doesn't it?

 

Yes most definitely.

There are some who are telling me i look too thin or look frail etc, etc

I certainly don't think so.

 

I will go get my cholesterol checked next.

I think LDL may be too high based on the "standards"

Anyone can recommend a doctor or nutritionist that is good enough to decipher the numbers properly instead of telling me my LDL levels are too high and need to go on statins.

Last thing i want is for my family members to freak out from the doctor's recommendation.

 

[Chickenbackside]

There is plenty of info on how to decipher your cholesterol readings in this thread.

 

First thing is you must have high HDL and low triglycerides. That tells your risk of heart disease and the type of LDL particle size that is dominant.

 

Triglycerides/HDL = 2 or less is good, the lower the better.

 

http://www.yourmedicaldetective.com/public/523.cfm

 

Just go to Quest and say you want to do a blood test. There are a few packages. I always also ask to test for 25 hydroxy D (vitamin D level). You can custom the test to your needs.

 

This way, you can avoid dealing with a doctor who will panic and shove statin pills down your throat.

[Chickenbackside]

The Bad Cholesterol Myth

 

[Cwong2910]

Yup i have read abt the info on cholesterol and i think i have pretty good grasp on how to decipher the numbers.

 

I came across many members with high LDL numbers in MarksDailyApple and they have machines to differentiate Type As and Type Bs.

 

I read somewhere u have done research on this and found that SG does not have a lab capable of doing this.

 

Basically, having a qualified doctor or nutritionist to sign off the sheet is more convincing to others.

Edited May 19, 2011 by Cwong2910

[Chickenbackside]

Yeah, the usual labs do not have NMR machines, nor do they have VAP tests.

 

 

[Cymagnus]

Hi CBS, I've done blood test last month, I have mixed feelings when i see the report, on one hand my Triglycerides has reduced drastically but my HDL remains at the same level. What are the ways to increase HDL?

 

My blood test reading Apr 2011 :

Total Cholesterol - 211 mg/dL

HDL - 36 mg/dL

LDL - 150 mg/dL

Triglycerides - 127 mg/dL

Glucose - 83 mg/dL

 

 

My blood test reading Aug 2010 :

Total Cholesterol - 198 mg/dL

HDL - 35 mg/dL

LDL - 93 mg/dL

Triglycerides - 353 mg/dL

Glucose - 99 mg/dL

 

Have been low-carbing since Nov last year. To date I have lost 14kg - from 87kg to 73kg.

I'm not really into HIIT stuff and only do light to moderate excercise. Is this the cause?

[Skunk]

exercise is for vain people who wanna have big muscles LOL oop hehe

 

just eat more seafood...prawns, mussels, oysters, crabs, salmon.....more lamb chops, grass-fed beef if u can afford it.....

 

anyway u have done well....no need to be paranoid....everybody's body is slightly different...slight discrepancies is ok

[Mazdaowner]

exercise is for vain people who wanna have big muscles LOL oop hehe

 

CB...............S....CBS!

[Vantelle]

I think exercise is important to keep a healthy body and fresh mind.