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Day 2 of Keto Diet, and a post on Ketosis and The Brain

OLYMPUS DIGITAL CAMERAOkay, 2 days under my belt, ZERO ketones on my Ketonix meter ( expected that, I’m hoping that they show up by Friday.)  My weight dropped below 130 for the first time since last summer (129.4) – this is not a drop in body fat!  This is just a little water weight leaving.  Remember:  glucose ( carbs ) are stored with water – always; and that “storage” is ALWAYS in the form of fat/triglycerides, not glucose.  (woops – actually, there’s a little glycogen storage in the liver, 1.5 to 2 teaspoons).   My normal weight really seems to be 130 – 132, usually pretty steady.  We’ll see.

Check out my What I Eat page to see yesterdays meals, they were pretty simple.  The double dinner was because I actually forgot to bring the lunch I packed ( the sardines), ended up buying lunch at the Natural Market ( my quick go-to;  do you have a list of go-to’s?  You should!), and then ended up eating it because I didn’t have that much sausage and I knew I’d be hungry.  I don’t like being hungry!

Here’s a newsletter I sent out yesterday on Ketosis and the Brain. I had so much response to it that I’m putting it here:  

In case anyone is wondering why I’m doing a ketogenic diet for the next few weeks, it’s because the more I learn, the more I become convinced that it’s a pretty healthy state to be in.  There’s some evidence and chatter about the benefits of cycling in and out of ketosis for a type of “detoxing” effect.  More on that in another post.

If you know anyone with Alzheimer’s, Dementia, Parkinsons, epilepsy, Bi-polar, or just “fuzzy thinking”, you’ll find useful information in this Post.

Morning!
As promised, here’s my second email on Ketosis, this one will focus on Ketosis and the Brain.

Remember: I’m just learning; I’m absolutely not claiming to be an expert! I just want to pass on what I learn so that you can take the ball and run with it.

Neurologist Dr. David Perlmutter, of Grain Brain fame, will be one of my references for this email. If you haven’t read his book yet, or listened to any of his podcasts – you should ASAP. I’ll have several links at the end of the email.

Alzheimer’s Disease (AD) and Dementia affect about 6 millions Americans (2013); numbers are expected to TRIPLE by 2050. There is NO MEDICATION to stop Alzheimer’s Disease (AD), or Dementia. None. Zero. There’s some meds that may slow it down a little, but nothing that halts it. There’s no medications that stop or halt any degenerative brain diseases.

No matter what Main Stream Medical says, AD, and several other degenerative brain diseases, are LIFE STYLE diseases, just like heart disease, diabetes and cancer ( for the most part). What we eat, how we think, how much we sleep, moving and exercising, learning, relaxing – they all contribute to our risk for these diseases. We do have control over our health, we just need to take it.

Here’s a few Brain facts:

The dry weight of our brain is 60 to 70% fat and cholesterol. It matters that we eat GOOD fats, because our body uses the fats we eat to build our brain. If we eat hydrogenated oils, or damaged fats ( think: vegetable oils), our body uses those BAD fats to build our brain. Fats compose the membrane of literally every single cell in our body.

It matters that we eat enough cholesterol from quality sources – our brains need a lot of cholesterol to function correctly.

From Grain Brain, ” We’ve actually determined that the ability to grow new synapses in the brain depends on the availability of cholesterol, which latches cell membranes together so that signals can easily jump across the synapse. It’s also a crucial component in the myelin coating around the neuron, allowing quick transmission of information. …Cholesterol acts as a facilitator for the brain to communicate and function properly.” (STATIN USERS – TAKE NOTE.) ” Moreover, cholesterol in the brain serves as a powerful antioxidant. It protects the brain against the damaging effects of free radicals.”

Remember also that Cholesterol is a VITAL component of Vitamin D, and all our sex hormones – all of which are crucial to brain health.

” As we age, natural cholesterol levels generally increase in the body. This is good because as we age our production of free radicals increases. Cholesterol offers a level of protection against these free radicals. ”

Cholesterol also encourages the growth of new brain cells.

Have you heard that the new term for AD is Diabetes Type 3? That’s because study after study definitively correlates high blood sugar with poor brain health and AD. Consistent high blood sugar ( which is pretty normal for anyone eating grains and sugar every day) “glycates” or kind of fries, plaque and other proteins in the brains too (yes – plaque isn’t just fat, there’s calcium and proteins in there also). When proteins are glycated, their ability to communicate and function is ruined. Not only that, glycated proteins have an ability to glycate other near bye proteins, and really, really cause a lot of damage.

Recent studies have revealed another way in which high blood sugar destroys the brain: just like muscle cells become “insulin resistant” (hello diabetes), and say “NO” to insulin/glucose/amino acids etc; the brain cells can become insulin resistant.
This is interesting, because in the the brain, insulin does many more jobs than just assisting nutrients into cells.

In the brain, Insulin is apparently crucial for our Neurotransmitter levels (dopamine, serotonin, GABA – the things that make our moods and temperaments).
If blood sugar is chronically high, which means Insulin is chronically high, the brain cells start to say “NO” to insulin, and the brain is starved of it’s nutrients and neurotransmitters.
Scary!

Here again, the Ketogenic Diet keeps Insulin down to Normal Levels; normal is Good!

Keto Diets are showing positive effects ( and ZERO side effects) for Bi-Polar disorder. Researchers are unsure why, but it looks like it could be for one of the same reasons ketones can suppress cancer: it changes the pH around brain “microdomaines” for the better. ( No, I don’t know what a microdomain is ) Bi-Polar depends on local acidification, ketones neutralize that acid.

One study showed that keto induced a coordinated up-regulation of genes encoding energy metabolism and mitochondrial enzymes, increasing the number of mitochondria in the hippocampus, a brain area associated with learning and memory.

Here’s another benefit of the brain using ketones for energy ( as opposed to glucose). When brain cells ( or any cell) burn glucose, there’s “oxidation” , or the potential for damage to the cell and the surrounding area. We’ve all heard of “Free Radicals”, right? Ketones don’t cause that. When ketones are burned for energy in cells, there is no “oxidative damage”, as a matter of fact, they have “anti-oxidant” properties.

Ketones somehow inhibit seizure activity, which is why it’s being used so successfully in epileptics; this is especially good for epileptics for which drugs have no effect, or drugs have horrible side effects.

Again, ketones have NO SIDE EFFECTS.

You can’t say that about even the most mild of drugs, such as aspirin or tylenol.

More links between Ketones and Brain Health:

From Dr. Perlmutter, “In a 2005 study, Parkinson’s patients had a notable improvement in symptoms that rivaled medications and even brain surgery after being on a ketogenic diet for just 28 days. Specifically, consuming ketogenic fats ( MCT oil), has been shown to impart significant improvement in cognitive function in Alzheimer’s patients……A ketogenic diet has been shown to REDUCE AMYLOID PLAQUE in the brain, and it increases glutathione, the body’s natural brain-protective antioxidant. What’s more, ketones stimulate the growth of mitochondria and increase metabolic efficiency.”

Ketone bodies are incredibly “neuro-protective, and they decrease free radical production in the brain, and actually stimulate brain-related antioxidants.

Ketones also block the “apoptotic pathway”, that would otherwise lead to self-destruction of brain cells.

Ketones eliminate excess glutamate. This is significant! Glutamate is an “excito-toxin”, which means it literally excites brain neurons to death. Where’s glutamate? In pretty much all processed food chemicals out there. If you’re eating from a box, a bag, or a crappy restaurant, there’s a good chance you’re eating them.

Glutamate excito-toxicity is linked to strokes, AD, MS, Parkinson’s, epilepsy, and more.

Ketones are a PREFERRED FUEL (think food) FOR THE BRAIN – OVER GLUCOSE!!

How do we get ketones? The liver produces them in response to a VERY high fat, moderate protein, VERY low carb diet. As a matter of fact, even starchy fruits and vegetables have to be eliminated or greatly reduced, with a focus on Greens and Cruciferous Veggies ( there’s plenty so it’s not hard!).

I’ve just started a Hard Core Ketogenic Diet, that I’ll stay on for either 2 weeks or til the end of the month. I’m not doing this for weight loss, I’m doing it because I’m becoming convinced that several of my clients would benefit from this, as it’s amazing for Insulin Resistance which many people have. But I’m also becoming more and more convinced of it’s health benefits for me —- and you too! Ketone bodies have amazing properties, and taking advantage of them sounds like a smart thing to do. That said, I’m going to keep learning, keep studying, keep tweaking. I’m my own biggest science experiment.

I’ll be posting my meals, ketosis readings, body fat and weight before and after on my blog. Not really expecting to lose weight, but interested to see what it does to my body fat, and memory! Look at my posts, and check out my what I’m eating page.

http://www.rocksolidnutritionandwellness.com/

To learn more about brain health and the Ketogenic Diet, and the general benefits of a High Fat, Low Carb diet, here’s some resources:
Article by Dr. Mercola featuring Dr. Attia, who’s a leader in the Ketosis Field:
http://articles.mercola.com/sites/articles/archive/2014/02/02/ketogenic-diet-health-benefits.aspx

Podcast with Dr. Perlmutter of Grain Brain book:
http://livinlavidalowcarb.com/blog/the-llvlc-show-episode-725-dr-david-perlmutter-blames-carbs-for-mental-decline-in-grain-brain/19826

Amazon link to Grain Brain
http://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X

Article on Ketones and Brain Health Benefits/Research
http://www.neurorexia.com/2013/03/24/brain-livin-on-ketones-a-molecular-neuroscience-look-at-the-ketogenic-diet/

Another article on Ketones and Brain Health
http://blogs.scientificamerican.com/mind-guest-blog/2013/10/01/the-fat-fueled-brain-unnatural-or-advantageous/

Article on High Blood Sugar and Poor Brain Health
http://tulane.edu/news/releases/pr_10282013.cfm

Links To Low Carb Doctors, and What I Learned, Part 2

us on shipWe’re home from the Low Carb Cruise – and missing it! If you read my blog and you’re on a weight loss mission, I highly encourage signing up for next years Cruise. If you’re a Health Nut, like me!, I highly encourage signing up for next years Cruise. The speakers were fantastic, the people were wonderful, and then there’s the whole “cruise” part of it – I LOVE CRUISES!!! Theme cruises are the best!

Today I want to give you the blogs of the doctors who spoke to us (information = power over your own health), and some of the facts I learned at the lectures.  Most of the doctors who spoke are members of the American Bariatric Physicians ( not bariatric surgeons, that’s different).

Jimmy Moore is the leader and creator of the Low Carb Cruise, and this is the link to his site. You’ll find hundreds and hundreds of free podcasts loaded with information from top doctors and scientists who are literally at the forefront of Real Information ( as opposed to Pharmaceutical Sponsored Information).

Dr Eric Westman, from Duke University led the lectures, he runs a weight-loss/ketogenic clinic at Duke that I’ve been invited to attend and “shadow” this summer – YES!!!  Dr. Westman is the current President of the American Society for Bariatric Physicians.  Link to his clinic and information here.

Dr. Jeffrey Gerber is Denvers Diet Doctor, check out his blog here.  His May 26 blog post contains the pdf link to the Power Point on Cholesterol he presented at our conference.

Dr. Adam Nally hails from Arizona, check out his blog here.  I loved this guy and will definitely be following him.  He’s incredibly passionate about health, God, and Country.

Col. Phillip Blair, MD, is in Florida. He was a Family Physican for his first 20 years, but now specializes in Chronic Disease and Kidney’s. Read about him here, and then click on the HOME PAGE for the Space Doc site – wow. This one is jam packed with information on cholesterol, fat, the latest studies, etc.  Got a question about a statin, your ratios, or what something means, go here.

Dr. Michael Fox, Reproductive Endocrinologist/Fertility specialist, doesn’t have a blog, but here’s a link to a podcast with him.  He talks about diet’s role in fertility, PCOS (polycystic ovarian syndrome), and hormonal health.  Hint:  hormones are made from fat and cholesterol !

Dr. Jayson and Myra Carlton run Carlton Nutrition, with an ENORMOUS focus on food quality, and how to do the Real Whole Food lifestyle. Find them here.

There were a few presenting docs who don’t have sites:( , and some professors who didn’t either:(, but these 7 provide more than enough resources to make a difference in your health, or the health of someone you love.  I hope you check out their blogs; the only way to make an improvement in your health is by treating the root cause of your symptoms.  Band-aiding symptoms with drugs DOESN’T EVER SOLVE A PROBLEM; DRUGS MASK PROBLEMS AND ALLOW THEM TO QUIETLY CONTINUE.  These doctors aren’t Main Stream/Pharmaceutical Driven docs who just treat symptoms with drugs.  They get to the ROOT OF THE SYMPTOMS!

What I Learned, Part 2.  Here’s some bullet points:

– Dr. Blair talked a lot about Glycation; or the dangerous effect high blood sugar has on the proteins in our blood and our body ( proteins form our brain, kidneys, thyroid, joints, etc).  He said to picture the outside crust of a grilled cheese sandwich and apply that to the proteins that make your body.  FYI, glycation in a nutshell is when sugar/glucose IN-APPROPRIATELY attach to proteins (cells), damages them, and then ruins their ability to function and communicate.  Example:  Our skin is protein (collagen), the Wrinkles and Age Spots you see?  That’s Glycation.  That’s happening on the inside too.

– Cancer Cells are LOADED with INSULIN RECEPTORS.  If you’re eating carbs, you’re feeding your cancer.  That’s simplistic, but accurate.

– Cancer cells LOVE sugar/glucose; and they’re morphed/demented ( what’s the right word?) in their formation so that they absorb MUCH more glucose than normal cells ( thanks to the excess Insulin Receptors).  Apparently, we have cancer cells in us all the time, we either feed and nurture them, or we don’t.   We have some control over this. Take control. 

– Ketones suppress tumor growth.  ( from me:  Ketones also have “anti-seizure” effects.)

– Every single group in America, the young, the old, different races, the rich, the poor, and the middle class, have GAINED WEIGHT since our government instituted a Low Fat, High Carb paradigm.  Despite Unbelievable Failure, the policies continue.

– Number 1 Cause of Obesity:  Insulin Resistance  ( and what makes the pancreas release Insulin?  Carbohydrate.).   Number 2 Cause:  sedentary lifestyle.   Number 3 Cause (5 – 10%):  metabolic deficiencies, i.e. thyroid, cortisol, etc.   THIS IS SO IN OUR CONTROL.

– Fat Cells make at LEAST 100 Hormones; and the bigger a fat cell gets, the sicker it gets.  Some of the hormones?  Estrogen, and Inflammatory Cytokines.

– If you are Insulin Resistant, (and there’s a good chance you are if you live in America and eat carbs several times a day),  Insulin stays in your blood for up to 12 hours!!  When Insulin is in your blood, ZERO FAT BURNING HAPPENS. ZERO. ZERO.

– Alcohol.  There’s just no way to make this come out good for us; we’re not French Women or Italian Men.  We’re Americans, and we’re metabolically damaged:(  Alcohol ALWAYS induces insulin, even if it’s glucose and fructose free;  ALCOHOL becomes ETHANOL in the LIVER, the ETHANOL is converted to TRIGLYCERIDES (triglycerides are Fat), and the triglycerides are stored in the liver and fat cells.

– Eat a lot of fruit,  or drink fruit juice, or worse, High Fructose Corn Syrup?  Fructose always induces Insulin, raises the bad cholesterol, raises the bad triglycerides, and raises blood pressure.  This applies TO OUR CHILDREN ALSO.  They’re not immune to damage just because they’re young or skinny.

Whew.  That’s enough for today.  The take away:  our health is in our hands.  When we get sick, we’re not drug deficient; we’ve messed up our cells.  Our body wants – and can – repair and rebuild; but if we’re destroying our body faster than it can fix itself, we’re in trouble.

Repeat to yourself: Real Whole Food, Real Whole Food.