Why you need β-hydroxybutyrate (ketone)

Researchers at YALE School of Medicine have found that a compound (B-hydroxbutyrate, Ketone) produced by the body when dieting or fasting can block a part of the immune system involved in several inflammatory disorders such as type 2 diabetes, atherosclerosis, and Alzheimer’s disease.

In their study, published in the Feb. 16 online issue of Nature Medicine, the researchers described how the compound β-hydroxybutyrate (BHB) directly inhibits NLRP3, which is part of a complex set of proteins called the inflammasome. The inflammasome drives the inflammatory response in several disorders including autoimmune diseases, type 2 diabetes, Alzheimer’s disease, atherosclerosis, and autoinflammatory disorders.

“These findings are important because endogenous metabolites like BHB that block the NLRP3 inflammasome could be relevant against many inflammatory diseases, including those where there are mutations in the NLRP3 genes,” said Vishwa Deep Dixit, professor in the Section of Comparative Medicine at Yale School of Medicine.

BHB is a metabolite produced by the body in response to fasting, high-intensity exercise, caloric restriction, or consumption of the low-carbohydrate ketogenic diet.

Dixit said it is well known that fasting and calorie restriction reduces inflammation in the body, but it was unclear how immune cells adapt to reduced availability of glucose and if they can respond to metabolites produced from fat oxidation.

Working with mice and human immune cells, Dixit and colleagues focused on how macrophages — specialized immune cells that produce inflammation — respond when exposed to ketone bodies and whether that impacts the inflammasone complex.

The team introduced BHB to mouse models of inflammatory diseases caused by NLP3. They found that this reduced inflammation, and that inflammation was also reduced when the mice were given a ketogenic diet, which elevates the levels of BHB in the bloodstream.

“Our results suggest that the endogenous metabolites like BHB that are produced during low-carb dieting, fasting, or high-intensity exercise can lower the NLRP3 inflammasome,” said Dixit.

See the article here

How ketones are being used by Navy Seal divers, cancer and seizure patients

My Take Away

I’ve been using a exogenous ketone product (β-hydroxybutyrate) for the last several weeks and the full use of the Isagenix 30-Day Cleansing and Fat Burning System. I’m insulin resistant and over the past 24 months have not been able to reduce the fat around my waist using methods that has previously worked for the past 11 years. During my use of the ketone product I’ve been able to release 12 pounds of fat primarily because I can induce ketosis and put my body into strict fat burning even though I have stores of glucose in my body.

In addition to the ketones I’ve also changed my food macros to approximately:

60% Fat
25% Protein
15% Carbohydrates

I acquire the extra fat from 3 additional sources; MCT Oil, Coconut oil and Red Palm Oil.

My exercise has been 100% in zone two (fat burning). I’ve not purposely counted calories. Following the instructions using the ketones I’ve eaten when I was hungry.

There are several ketone supplements on the market and you may purchase them either directly from their company or through Amazon.

I’m a leading distributor for Isagenix however have no financial interest in the  ketone products.

Episode 003: Your Brain Health, Happiness and Connection

artwork-templetYour Brain Health, Happiness and Connection

Americans have earned more money but have not become happier. The most cost effective way to become happy is the least expensive. What’s going on in America today causing it’s decline in social connection?

 

The Episode’s  Highlights

  • The frontal brain lobe needs connection with others to grow
  • Dependence is healthier than independence regarding human connection
  • Children’s IAMness is wounded when caregivers use shame to manipulate behavior
  • Our brain is profoundly social, with some of the oldest social wiring dating back more than 100 million years. Our wiring motivates us to stay connected.
  • “Top ten” lists of our fears usually fall into three categories: 1) things associated with great physical harm or death, 2) the death or loss of loved ones, and 3) speaking in public.
  • money wellbeing graphIn 1989, more than 200,000 college freshmen were asked about their life goals, and one goal stood out from the rest— to be well-off financially.
  • We are the most obese, medicated, addicted, and in-debt Americans EVER. Brene Brown,. The Gifts of Imperfection
  • In a survey given in 1985, people were asked to list their friends in response to the question “Over the last six months, who are the people with whom you discussed matters important to you?” The most common number of friends listed was three; 59 percent of respondents listed three or more friends fitting this description. The same survey was given again in 2004. This `time the most common number of friends listed was zero

LISTEN to Podcast here:


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Thanks to: http://www.bensound.com/ for jingles!

Seven Keys that Changed My Life; Key #4 – Exercising and Sleeping Right

exerciseI’m the ying and the yang of exercise and sleep. I went from being pretty much a couch potato to a 13 time Ironman triathlon finisher. I also never valued sleep and rarely got enough to now enjoying 8 hours of good sleep a day. Exercise and sleep are closely related too. Like ying and yang, exercise is movement and sleep is non-movement. Let’s explore each and their relationship to others.

The 7-Keys to Health and Freedom™

The seven keys that have helped me find peace, joy and happiness.

Key # 1; Mind; Thoughts Become Things (The Creation of Your Being)

Key #2; Own Your Story & Authenticity (The Power of Owning Your Story)

Key #3; Eating Right (You are what you eat!)

Key #4; Exercising & Sleeping Right (The Art of Movement & Restoration)

Key #5; DNA Health (Healthy Aging & Telomere Support)

Key #6; Cleansing (Aiding the body’s immune system with Super Juice and Ionix Minerals)

Key #7; Mailbox Money (Profits are better than wages to live your dreams)

 

Exercising Right

Most people don’t know the answer to this question, “What is the number one reason exercise or movement is important?” It is to aid in the removable of toxic waste from the body.

lymphYour lymphatic system’s (see the diagram) purpose is to remove waste from your body. This system has no way to move waste through it except by bodily movement. The system moves waste up to the heart were it can then be pumped through the blood and eventually through the body’s filter organs, the liver and kidneys, effectively cleansing the waste from the blood and removing it from your body. People that don’t move, i.e. couch potatoes, have high levels of waste in their bodies. This is why after the first exercise session of someone who hasn’t exercised in a long time he or she will declare how good he or she feels. It is mostly because they’ve removed a lot of stored up toxic waste from the body.

The second reason to exercise regularly is to provide the brain with increased oxygen. The brain has all the feel good elements and when those are stimulated with added oxygen makes a person have more mental clarity and naturally they feel better.

There are two types of exercise, aerobic and anaerobic. According to Dr. Phillip Maffetone in his book, The High Performance Heart, an “aerobic workout, for the most part, utilize fat (fatty acids) as a source of energy, while anaerobic efforts are fueled by sugar (glucose). Consequently, the most practical meaning of each term is this: aerobic is the chemical state when the body is burning fat, and anaerobic is the state when it burns sugar.”

He goes on to say,

“It is important to know that when you are burning sugar, you are not burning fat. Frequently, your body is storing fat.”

In order to exercise right you need a balance between aerobic and anaerobic exercise. You can know the difference by simply knowing your heart rate’s pulse taken with a heart rate monitor during exercise.

Many people think the terms “cardio” and “aerobic” mean the same. That is not true. I’ve seen people in a cardio class gasping for air, a sure sign they were at an anaerobic pace, i.e., without oxygen. The trouble with constantly exercising at that intensity is they risk injury, being tired most of the time, not sleeping well and training the body to not burn fat but instead to look for sugar.

The 180-Heart Rate Formula (by Dr. Phillip Maffetone)

To find your maximum aerobic heart rate:
1. Subtract your age from 180 (180 – age).
2. Modify this number by selecting one of the following categories:

a. If you have or are recovering from a major illness (heart disease, any operation, any hospital stay) or on any regular medication, subtract 10.

b. If you have not exercised before, you have exercised but have been injured or are regressing in your training/exercise, or you often get colds or flu or have allergies, subtract 5.

c. If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract 0.

d. If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5.

For example, if you are 30 years old and fit into category (b) 180 – 30 = 150, and 150 – 5 = 145. This is your maximum aerobic heart rate. For efficient health/base building, you should exercise/train at or below this level throughout your health/base period. A health/base period usually lasts about twelve weeks. During a health/base period you do none or just very little anaerobic exercise. Also, anaerobic is also any weight and/or strength training.

heart rate
The heart rate monitor is like a watch on your wrist and it picks up the heart rate from the strap around your chest.

Initially, training at this heart rate induces emotional stress in many people. “I just can’t train that slow!” is a common comment. But after a short time, not only will you feel better, your pace will quicken at that same training heart rate. One significant benefit of applying the 180-Heart Rate Formula to your training is the chemical response by the body: production of free radicals is minimal compared to exercising at heart rates even a little higher. These chemicals can contribute to degenerative problems, inflammation, heart disease, and cancer, not to mention speeding the aging process. By using the 180-Heart Rate Formula, you can run more miles or work out longer without risking chemical stress.

Walking is a great exercise! It’s an appropriate movement form and doing it for 30 min, after you’ve broken a sweat, three days a week will allow you to actually feel better and lose weight.walking

Recovery is an important element of exercising right. It is actually during recovery that you obtain all your fitness gains. After a workout you may feel tired and perhaps sore. This is caused in part by inflammation because the muscle fibers you worked hard have mini-tears. During recover, when you’re body is at rest, is when these tears are repaired and more muscle is added. Sleep is a very important part of recovery (see sleep below).

Many people exercise hard (anaerobic) multiple days in a row and wonder why they are not getting the gains they expect. It is because the gains come during periods of rest. A good rule to follow is never stress the same muscle group with anaerobic exercise two days in a row. The best is to allow that group at least a complete day’s rest before working them again. Older people may need more than a day’s recovery between anaerobic exercises.

Nutrition plays a big part of active recovery. Foods that promote the reduction of inflammation are desirable. On the other hand, foods that promote inflammation, such as sugar and acidic type foods like diet soda drinks, are to be avoided.

Before starting any exercise program seek the advice and approval of a professional fitness instructor, licensed health care professional or your personal family physician.

 

sleepinbSleeping Right

Sleeping is highly underrated and most people simply do not get enough of it. Most people need at least 8 hours per night of uninterrupted sleep to provide the body the time it needs to rejuvenate and recover.

Circadian rhythms are based on the earth’s rotation and light. Our brains need melatonin to help us sleep deeply. It is through deep sleep that the body is in its maximum repair mode. Light stops the production of melatonin and thus stops our sleep pattern in its tracks.

cirdaMany people have habits of staying up late and watching TV to fall asleep. These two habits retard the process of sleeping. Also, people who work nights have this pattern completely reversed and many have developed sleep disorders because they get too little sunlight and are working when their body naturally wants to sleep. They sleep in the daytime when light is at its greatest and thus the production of melatonin and night and Vitamin D during the day is compromised.

You’ll notice melatonin secretion starts at 9pm. This would be a great time to hit the sack. Yet most people go to bed much later and miss several hours of the best melatonin producing sleep time.

As we age the body does not produce sufficient amounts of melatonin and it’s wise to supplement to aid in our body’s sleep.

According to renowned health and nutrition expert, Dr. Michael Colgan, suggests that the weight given to these keys to produce optimum health and athletic performance is as follows:

Eating right                 90%

Exercising right             5%

Sleeping right                 5%

Total                            100%

Nutrition is a superior key to health and freedom. Proper nutrition enhances exercise and sleep.

 

 

 

 

 

 

 

 

Seven Keys that Changed My Life; Key #3 – Eating Right

FB-Pic-Templet
My before and after photo in March 2006

I grew up in a family that did not eat very well. Just like my dad, I loved my ice cream and anything dairy. I had a love affair with hard candy (I’m still a hot tamale and red hot cinnamon candy junkie). As a result I got big just like my dad. When I could no longer play basketball, up in my 30’s, I started to balloon peaking at 254 lbs in December 2005. The straw that broke the camel’s back was two events; one were the deaths of my dad and several other men who I considered heroes. They each died of cancer. Each of them were obese. Second, while living in denial, one of my former CPA firm client’s, who I hadn’t seen in years, saw me and the first thing out of his mouth was, “You are fat!”

That’s when I started to make changes.

The 7-Keys to Health and Freedom™

The seven keys that have helped me find peace, joy and happiness.

Key # 1; Mind; Thoughts Become Things (The Creation of Your Being)

Key #2; Own Your Story & Authenticity (The Power of Owning Your Story)

Key #3; Eating Right (You are what you eat!)

Key #4; Exercising & Sleeping Right (The Art of Movement & Restoration)

Key #5; DNA Health (Healthy Aging & Telomere Support)

Key #6; Cleansing (Aiding the body’s immune system with Super Juice and Ionix Minerals)

Key #7; Mailbox Money (Profits are better than wages to live your dreams)

I’ve learned so much about food that it’s scary to think about how the profit motive overrides the health affect of the production of unhealthy food.

Below are some truths you need to know.

This is a trailer to a powerful documentary.

From this documentary (I highly recommend you watch it. Go to this site to order.) I learned some truths that have set me free:

  1. Our food (if you want to even call it that) is highly processed. The American diet primarily consists of 90% processed food. During processing many of the water soluble nutrients are lost and replaced with non-natural preservatives and artificial flavor. I’ve been told that a popular spicy corn chip is made with genetically modified corn and the powder on the outside, that all of you have licked off your fingers, consist of 47 non-natural lab produced ingredients to add flavor.
  2. Most of our diet is highly acidic. On the pH scale, that starts at 0 (the most acidic, like battery acid) and goes to 14 (the most alkaline like liquid Draino) with water, if it’s pure, at perfectly neutral  at a 7, most food is around a 5 or 6. Our bodies are working toward homeostasis and the healthy pH of between 7.2 to 7.5, i.e., slightly alkaline.  It’s been proven in blood that is of this pH and oxygenated that disease and viruses can’t not live. Yet our diet is driving that pH downward. In fact if your body got to a level 4 pH you would die. Did you know that soda pop, diet or regular, has pH of less than 3? You’re drinking death.
  3. The soils that are growing our food are not healthy because of all the spraying since the end of WWII. When a farmer sprays pesticides, larvecides or hebicides on their crop that much of it is lost on the ground and seeps into the soil to kill the delicate ecosystem that is needed to break the nutrients found in the soil to be added to the plant such as iron and other minerals. I learned of a study done by UCLA in 1953 on spinach grown in southern California. It was determind that a female could receive all the iron she needed from the consumption of one bowl of spinach per week. That study was done two additional times subsequent to the original one in 1953. In the 2007 study it was determined that you’d now need to eat 51 bowls of spinach per week to receive the same iron content of one bowl in 1953. The 54 years of spraying crops has killed the top soil. Magnify this across all type of plants we eat. We simply can’t get the 60 minerals and 30 essential vitamins, amino and fatty acids we need daily from foods today.
  4. Unfortunately the Food and Drug Administration has folded to the tremendous food lobby that spends over $150 million annual to persuade Congress to turn the other cheek. Where foods, such as GMO (genetically modified organism) corn, soy, wheat and others, are allowed in the United States yet are banned in many other countries. As a result, the food that most Americans eat is simply not healthy. The proof is in the poor health of Americans. Below are the obesity by states in 2013 as reported by the Center of Disease Control:
    No state had a prevalence of obesity less than 20%.
    7 states and the District of Columbia had a prevalence of obesity between 20% and <25%.
    23 states had a prevalence of obesity between 25% and <30%.
    18 states had a prevalence of obesity between 30% and <35%.
    2 states (Mississippi and West Virginia) had a prevalence of obesity of 35% or greater.
    The South had the highest prevalence of obesity (30.2%), followed by the Midwest (30.1%), the Northeast (26.5%), and the West (24.9%)
  5. Big food companies are big business. Their role is to get you to eat their food. The food standards are so low they these companies could care less if it is really healthy or not. The fiscal by-product of poor food is sick Americans that can be shuffled off to the pharmaceutical companies to feed you a drug to only treat your symptoms.
  6. The largest use of anti-biotics produced by the pharmaceutical companies is injected in the animals we eat. What does that tell you about the food our animals are eating? In addition to anti-biotics our farmers are also injecting steroids in the animals we eat. These anti-biotics and steroids are then ingested when we eat these animals. There is a lot of evidence of the poor health effect this is having on our kids as well as the adult population.

These are only six areas that ought to concern you. There are many more that I’m leaving out because I hope these six are enough to open your eyes and seek a better alternative to what you’re currently eating.

I created a list of 13 food rules that if followed will help you in your quest to better health.

They are found by clicking this link and being directed to another blog post on this site.

I’m amazed at how great I feel because I eat great. It took some time to build habits around healthy eating. It was hard at first but over a few months that have now been over 9 years, I eat healthy and my mouth waters just thinking about having a spinach and hard boiled egg salad with apple sauce or humas as my dressing. When I smell a donut or other sugar food it literally turns my stomach. When I got healthy and my body’s pH  between 7.2 to 7.5, it only wanted food, like in my 13 food rules above. Can you ever imagine your mouth water over spinach?

My Hope For You

Be an informed consumer of food. Demand organic food from your grocer. If they refuse to sell it then go to grocers that do such as Whole Foods, Sprouts or Trader Joes. Better yet is to buy your produce from local farmer markets.

Because you are totally what you eat, eat healthy! I’ve seen so many people embrace healthy and clean eating who have miraculously transformed their health; gaining energy, losing weight and being able to sleep better.

“Let food be thy medicine and medicine be thy food.”

― Hippocrates