Category: Autophagy

Day 26 Press Up Challenge - Look After Your Immune System and It Will Look After You

21/12/2020

Your immune system is your natural first line of defence. If you look after it, it will be your friend.

Ways to look after your immune system:

Eat natural healthful foods
Supplement with Vitamin C & D
Exercise regularly
Reduce stress
Practice intermittent fasting

More information:
https://youtu.be/VTbxoRkRkTs

https://youtu.be/6zgzLdZg31w

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Day 24 Press Up Challenge | The Benefits Of Fasting

14/12/2020

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Fasting is not starvation. It is the voluntary avoidance of food. Food is available, but you choose not to eat.

Fasting allows the body to use its stored energy by burning off excess body fat.

Body fat is food energy that has been stored away. If you don't eat, the body will consume its own fat for energy.

When we eat, there is usually more energy generated than can be immediately consumed. The excess is stored away as fat for later use. Insulin is a hormone that is involved in the storage of food energy.

When we eat, insulin rises to help to store the excess energy as glucose in the liver as well as produce fat in the liver.

When we do not eat, insulin levels fall to signal the body to start burning stored fat because there is no more coming through food.

Some possible benefits of fasting include:

weight and fat loss
improved metabolic health
increased growth hormones
increased energy
improved mental clarity and concentration

Eat Real Food
Eat Less Frequently
Get & Stay Healthy

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Day 22 Press Up Challenge | Carbohydrates & Sugar Equivalent

10/12/2020

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How do you know how much carbohydrate to consume safely if you want to follow a low-carbohydrate lifestyle?

Dr David Unwin in the UK has successfully helped a large proportion of his patients reverse Type 2 Diabetes and lose fat by following a low-carb lifestyle. Many GPs in the UK are also recommending this lifestyle approach to deal with weight loss and diabetes.

To make it easier to identify which starchy carbs to limit or avoid, Dr Unwin produced a chart with sugar equivalents for these foods. This link will take you to a variety of downloadable charts, which are available in other languages as well. https://phcuk.org/sugar/

This article reported on Dr Unwin’s success and contains testimonies of several people who have followed the low carb lifestyle. http://dailym.ai/3gASBEq

What we often think is healthy is not. Take skimmed milk for instance, it has a higher sugar content compared to full fat milk. A breakfast of a 200 ml serving of apple juice has 8 teaspoons of sugar. A serving of 30g of Special K cereal has 4 teaspoons of sugar. That is why when you have cereals and juice for breakfast, you will find that you’re usually hungry before lunch and have to reach for a snack to tide you over until lunchtime, like for example, a 120g banana, which has the equivalent of nearly 6 teaspoons of sugar.

How can we change the metabolic process and improve our health?

Essentially, we eat less often, which means we extend the time between each meal, and using something good in your body (fat) instead of putting something bad (sugar) into the body.

If you can work towards a fasting window of 17-18 hours, ie an eating window of between 6-7 hours, after 2-3 weeks you will find that your body will start to find the fat stores and use fat for fuel instead of sugar, and this is how fat loss starts and other metabolic issues begin to reverse.

Eat Real Food to get and Stay Healthy.

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Day 21 Press Up Challenge | How To Have An Effective Immune System

8/12/2020

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Day 21 Press Up Challenge
Today I have achieved 50 press-ups in 1 go. I am well pleased indeed. Prior to the challenge, I struggled to do 20. Since using Wim Hof's breathing method prior to doing the set of press-ups, I have gradually increased the number in a set. As with everything, it takes time to build the numbers up.

The Forgotten Immune System
Our immune system is there to help and protect us, not harm us. Unless we do nothing to prevent it from working in our best interest, it will continue to be our lifelong friend and healthy companion.

We are all born with an immune system that is in place to help us fight pathogens, ie bacteria, viruses, fungi. Therefore it is our responsibility to look after this natural first line of defence.

We can do this by making sure that we
• Eat the right food
• Have enough rest
• Sleep well
• Limit/avoid toxic substances (physical & sub-conscious) in our environment
• Exercise appropriately

Our immune system can be our friend or foe. We keep it as our friend by doing the things that keep us healthy. Those healthy things keep our immune system strong, and doing unhealthy things weakens our immune system.

Doing the right things helps our immune system stay strong.
Doing the wrong things weakens it.
Be kind to your immune system and it will be kind to you.

More information can be found here:

The immune system in brief: https://youtu.be/fSEFXl2XQpc

The most dangerous foods for your immune system, why they are dangerous, and what other lifestyle habits you can do to boost your immunity even more: https://youtu.be/wSqkl2bJ-tw

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Day 20 Press Up Challenge | Sugar And Cancer Link

6/12/2020

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The link between Sugar and Cancer

The body converts starchy carbohydrates & highly processed foods into sugar, which raises insulin levels. Too much insulin leads to obesity and other metabolic health issues including cancer. Insulin also supports the growth of cancer cells as it acts as a growth factor in the body (Insulin Growth Factor IGF 1). https://phenq.com/blog/what-is-igf-1/

What we eat and how often we eat affects cancer growth.

My husband, Bill, has had cancer since 2013 and has had several operations for different cancers during this time. He made a conscious decision to change his eating habits 6 months ago following the success I had and also the effect the current virus had on people with metabolic health issues. He has ample to eat, he is hardly hungry and he enjoys what he eats. He has lost 3 stones in weight/fat, dropped 2 dress sizes, improved his immunity and feels quite well.

Once again, the importance of following a low carbohydrate real food diet is emphasised. This way of eating helps you to eat less frequently and enables you to reverse most metabolic issues you may have, such as excess weight/fat, high blood pressure, type 2 diabetes, heart health, allergies, inflammation, poor immunity and more.

Dr Jason Fung is highly regarded in his studies on Intermittent Fasting and Metabolic Health. His interview on the sugar/cancer link is found at: https://youtu.be/UgUdBEXqE8E

Eat real food
Get & Stay Healthy

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Day 19 Press Up Challenge | Metabolic Health & Immunity

4/12/2020

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The Importance of Good Metabolic Health

Evidence shows that medications and/or vaccinations do not ‘cure’ the illness. They may improve or temporarily remove the symptoms of the illness. However, most of the time, medications and vaccinations produce side effects, some of which may be short-term, and some are long-term, including death in some cases.

Your immune system is the first line of defence against disease and viruses. Starchy carbohydrates and processed foods, which convert to sugar, plays a big part in suppressing and weakening the immune system.

Metabolic health issues such as excess weight/fat, type 2 diabetes, heart disease, inflammation, allergies can be improved and/or reversed by a lifestyle change that includes the reduction of the consumption of starchy carbohydrates. Keep the total daily consumption of carbs to between 20g and 50g, increase the intake of fatty cuts of meat and saturated fat. This way, you’ll feel more satisfied for a longer period of time reducing the frequency of having to eat.

Here are the links of evidence that show the effect of poor metabolic health on vaccinations.

Impact of obesity and metabolic syndrome on immunity
https://pubmed.ncbi.nlm.nih.gov/26773015/

Obesity is associated with impaired immune response to influenza vaccination in humans
https://pubmed.ncbi.nlm.nih.gov/22024641/

Marked improvement in carbohydrate and lipid metabolism in diabetic Australian aborigines after temporary reversion to traditional lifestyle
https://pubmed.ncbi.nlm.nih.gov/6373464/

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Day 18 Press Up Challenge | Why is Cholesterol Demonised?

2/12/2020

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Why is cholesterol made out to be the bad guy in heart health?

There is now a lot of research that show that it is not cholesterol that causes heart disease and blocked arteries. It is sugar that's the culprit. Sugar from Carbohydrates.

Cholesterol is a naturally occurring substance manufactured in the liver that is essential to bodily functions, especially the brain and protects the cells, amongst other functions. I have often wondered about the connection between the increased use of statins and the increased incidence of Alzheimer's disease/dementia.

Cholesterol is our friend. Saturated fat is good for health. Sugar is the enemy.

Do your own research.
Take responsibility for your health.
We should look at a healthy lifestyle first before looking at medication to solve a health problem.
Medication may solve the problem temporarily, but in most cases, it will eventually cause other problems.

Resources:
David Feldman: https://cholesterolcode.com/
Carbs Cholesterol Link: https://bit.ly/37mWngi
Dr David Diamond: https://youtu.be/_cOc0iuWx7U
Dr Sten Ekberg: https://youtu.be/cHIzSS9ZBVY
Dr William Davis: https://youtu.be/0qbWCemj6f4

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Day 17 Press Up Challenge | Fat Consumption & Weight Loss

30/11/2020

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The consumption of fat in one's diet is key to maintaining body weight. However, a person who has an excess amount of fat in the body will need to modify the amount of fat to consume in a low carb high fat diet (Keto), to allow the body to find the fat stores to burn. This can be done by significantly reducing the consumption of starchy carbohydrates. Carbohydrates triggers the insulin response dramatically and prevents fat burning. Carbohydrates also do not keep you satiated causing you to eat frequently.

It is a fact that low fat diets do not help with weight loss. The consumption of more meat and a little more fat than previously, especially if you've been consuming a low fat diet, can help you feel fuller longer and therefore eating less frequently to allow the body to find the fat stores to use the fat for energy resulting in fat loss.

Doing some exercise, like walking for a start can help. Caffeine in moderation can also help as an appetite suppressant.

More information can be found at:
https://youtu.be/DEnQh-W0CO4

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Day 16 Press Up Challenge | Embrace Eating Natural Fat

29/11/2020

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Fat that are naturally present in food is good for you. You will find it in meat, fish, avocado, seeds & nuts. However, it is best to eat grass-fed or organically reared meat and wild smaller fish like salmon.

These fats can be categorised into saturated, poly-unsaturated, and mono-unsaturated fat. Saturated fat is the most stable of the fats meaning that it can keep for a long time. On the opposite end of the scale, mono-unsaturated fat has a short shelf life and can turn rancid quickly making it toxic.

Some examples of saturated fat include butter, lard, bacon fat.

If you choose to use cold pressed oil like avocado oil, flaxseed oil, walnut oil, do make sure they are cold pressed, not heated, not filtered, or refined. The heating process changes the molecular structure of the oil.

Oils from nuts and seeds contain a high proportion of Omega 6, which is inflammatory to the body. They are OK to eat in moderation and should not form a high proportion of the diet.

Keep carbs down, consume more fat to burn fat, eat less because fat keeps you satisfied.

Find out more about Fats from Dr Sten Ekberg
Best fats to eat:
https://youtu.be/wmPRKv1R25c

Saturated Fat vs Unsaturated Fat
https://youtu.be/tdSq-8-S3CM

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Day 15 Press Up Challenge | Hunger 7 Weight Loss

28/11/2020

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The common advice given for weight loss is to eat less and move more, burn more calories than you consume. Most of us have tried this and found that it may work for a while and is not sustainable.

How is it possible to eat well and lost weight? The key is in understanding how different types of food affect the hormones responsible for the feeling of hunger. When you're hungry, it is natural to want to eat. The key is in eating the right foods to keep the hunger at bay for longer periods of time.

The 3 main hunger hormones are Ghrelin, Leptin & Insulin. Ghrelin is the hormone responsible for the feeling of hunger and increases food intake. Leptin is the satiety hormone and insulin is the hormone that is responsible for the metabolism of carbohydrates, fats and protein by promoting the absorption of glucose from the blood into liver, fat and skeletal muscle cells.

The consumption of a high proportion of carbohydrates in the diet stimulate these hormones that bring on hunger, making you want to eat. You can control these hormones by reducing the consumption of carbohydrates and increasing the consumption of protein & fat. Ideally eat fatty meat like chicken thighs, chicken wings (with skin on), fatty cuts of beef, lamb, pork, fatty fish, eggs, full fat cream, and cheese.

Here is a list of studies that you may want to look at for further information:
Ghrelin is an orexigenic hormone that can increase body weight. Its circulating levels increase before meals and are suppressed after food ingestion. Understanding the effects of specific types of ingested macronutrients on ghrelin regulation could facilitate the design of weight-reducing diets.
https://bit.ly/2VdqGk2

Diet-induced weight loss is accompanied by compensatory changes, which increase appetite and encourage weight regain. There is some evidence that ketogenic diets suppress appetite.
https://bit.ly/2VdT710

Resistance at the brain receptors for leptin and insulin has been associated with increased feeding, obesity and cognitive impairments.
https://bit.ly/37eXHSf

The most satiating macronutrient appears to be dietary protein. Few studies have investigated the effects of dietary protein on ghrelin secretion in humans.
https://bit.ly/3o4oWWq

Obesity, leptin resistance, and the effects of insulin reduction
https://bit.ly/3fKVe6c

I am grateful to Dr Ken Berry for this information.
https://youtu.be/d9yVe0__pFs

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<<Previous

Day 26 Press Up Challenge - Look After Your Immune System and It Will Look After You

Day 24 Press Up Challenge | The Benefits Of Fasting

Day 22 Press Up Challenge | Carbohydrates & Sugar Equivalent

Day 21 Press Up Challenge | How To Have An Effective Immune System

Day 20 Press Up Challenge | Sugar And Cancer Link

Day 19 Press Up Challenge | Metabolic Health & Immunity

Day 18 Press Up Challenge | Why is Cholesterol Demonised?

Day 17 Press Up Challenge | Fat Consumption & Weight Loss

Day 16 Press Up Challenge | Embrace Eating Natural Fat

Day 15 Press Up Challenge | Hunger 7 Weight Loss

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