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Be grateful. ❤️

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Don't blame the eggs for what the cake did. 🫣

https://www.zoeharcombe.com

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There are many benefits of fasting.

✅Fasting can expedite gut healing, hormonal rebalancing and weight loss.
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💫Like Carnivore, fasting reduces inflammation and also boosts the metabolism. It also resets the immune system, provides mental clarity, decreases insulin, balances blood sugar and increases ketones.⠀

🐄These are all benefits of a Carnivore diet but fasting shows these benefits more expeditiously.

🏋🏻‍♀️There are other benefits of fasting that are more pronounced. Fasting increases the human growth hormone. While you’re fasting, your body produces human growth hormone (HGH) that can help you build muscle and rebuild bone mass.

Fasting promotes the preservation of muscle mass, to help ensure human survival. (Hence why keto is muscle sparing). A study from the Journal of Clinical Endocrinology & Metabolism found that levels of growth hormone increased four-fold after just two days of fasting.⠀

Fasting also helps with Autophagy. Here’s a brief summary:⠀

🧬Autophagy is the cleaning up of old broken-down cells. Fasting promotes autophagy “self-eating”, the cellular self-cleansing process that breaks down and recycles damaged molecules and cellular organelles. There is a similar process called apoptosis also known as programmed cell death. Cells, after a certain number of divisions, are programmed to die. This process is essential for good health.⠀
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🧹Unlike apoptosis where the entire cell is cleaned up, autophagy cleans up portions of cells and new ones are rebuilt to replace it. So old cell membranes, organelles and other cellular debris can be removed.⠀

❓How long do you have to fast for autophagy?⠀
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📖 Studies suggest that fasts between 24–72 hours probably have the strongest effects. Carnivores (Keto), will likely need to fast less and for shorter periods to induce autophagy. Exercise and restorative sleep can also support autophagy.

Cauli Rice/Cauliflower rice is ❤️

Corn Rice or Cauliflower Rice

May mga nagtatanong sa akin kung ano ba raw ang mas magandang ipalit sa rice: corn rice o cauliflower rice.

1️⃣. Ang sagot ay cauliflower rice. Dahil ito ay very low carb. Hindi ito mag spike ng blood sugar. In fact, eat all you can kapag cauliflower.

Ang isang cup ng cauliflower rice ay may 5 grams carb, out of which, 3 grams ay ang very healthy sa gut natin na fiber. So 2 grams net carb lang in 1 cup.

2️⃣. Ang corn ay isang starchy na pagkain. High in carbohydrates. It will ALL turn to blood glucose. It will spike your blood sugar.

1 cup of corn has 33 grams carb, out of which, 4 grams ang fiber. So ang net carb ay 29 grams.

3️⃣. Pero compared sa white plain rice, mas maganda pa rin na alternative o substitute ang corn rice.

Dahil ang 1 cup rice ay may 44 grams net carb, halos walang fiber, at depleted na ang nutrients from the refining process (kaya "empty calories" ang tawag).

Sa baba ang experiment ni Ms. Jessie Enchauspe (IG: ) sa corn at cauliflower rice. Meron syang Continuous Glucose Monitor (CGM)

I wish you Health ❤️

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Carb Addiction

Madali lang malaman kung ang isang tao ay "carb addicted": pag mabilis silang magutom. Yung kakakain lang, pagkatapos ng mga 3 hours, gutom na naman. Kadalasan, ang ibig sabihin ay insulin resistant na rin sila.

Ang sukatan kung gaano nag spike ang blood sugar ay tinatawag na Glycemic Index (GI). At kung gaano kadami naman ang glucose sa katawan ay tinatawag na Glycemic Load (GL).

Ang refined sugar, actually di pa rin gaanong kataasan ang GI na 65. Subalit, ang matindi ay ang Fructose ng asukal.

Ang mga matataas ang Glycemic Index:

🔹Rice: 75
🔹Flour: 85
🔹Pure glucose: 100
🔹Maltodextrin: 110

At ang mataas naman ang Glycemic Load (GL) dahil sa amount na kinakain ay:

🔹Rice (kanin): dahil marami ay 3 cups/day, at ang 1 cup rice ay may 45 grams net carb

🔹Flour (arina) : tinapay, noodles, pizza, cakes, breadings

Kapag iniwasan ang pagkain ng tatlong ito, ang laki na ng kagandahan sa ating kalusugan:

1️⃣. Sugar (asukal)
2️⃣. Rice (kanin)
3️⃣. Wheat Flour (arina)

I wish you Health♥️

Disclaimer: This information is for educational purposes only, including all comments, suggestions, and opinion. It is not practise of medicine, and is not intended as a substitute for medical diagnosis or treatment. You should not use this opinion or general information to diagnose or treat your health problem or condition. Please always consult with your doctor.

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All of these sugar free drinks are keto friendly and taste great as an early morning pick-me-up or a delicious dessert alternative!

Sharing is caring. 🥰

Diabetes ➡️ Sakit sa Puso

Kung may time kayong magbasa, nasa baba ang ilang mga importanteng literature at scientific studies. Kung walan naman, i summarize ko na.

Dalawa lang:

1️⃣. Kung ayaw mong magkasakit sa puso, huwag maging diabetic

2️⃣. At kung nagising ka sa isang umaga na may diabetes at sakit sa puso ka na, mag Ketogenic Diet agad.

✔️From Dr. Joseph Kraft :
“Cardiovascular disease complications are the leading cause of morbidity and mortality in people with diabetes. Diabetes increases the development of cardiovascular disease up to fivefold. As many as 80 percent of patients with type 2 diabetes die from cardiovascular complications. Cardiovascular disease in diabetes mellitus consists mainly of coronary artery disease with or without infarction, congestive heart failure, and idiopathic cardiomy-opathy. Diabetes, the most common endocrine disorder, had an estimated global prevalence of 140 million adults in 1997.”

✔️"The risk of myocardial infarction (MI) is 3-5 fold higher in Type 2 DM and a DM subject with no history of MI has the same risk as a non-DM subject with a past history of MI. In total around 70% of deaths are vascular with poorer outcomes to both acute events and cardiological interventions.
https://pubmed.ncbi.nlm.nih.gov/17645584/

✔️The accelerated development of atherothrombotic cardiovascular disease in type 2 diabetes mellitus may be enhanced by the presence of a prothrombotic state. This prothrombotic state includes a diminished fibrinolytic capacity and an increased coagulability. Impaired fibrinolytic capacity appears to be a hallmark of the metabolic syndrome of type 2 diabetes and can be a direct consequence of visceral obesity.
https://pubmed.ncbi.nlm.nih.gov/16222598/

✔️This review is focused on the factors and potential mechanisms that are causing various cardiovascular pathologies. In diabetes, insulin's actions on the endothelium and other vascular cells have significant influence on systemic metabolisms and the development of cardiovascular pathologies. Our studies showed that insulin receptors on the endothelium are important for insulin transport across the endothelial barrier and mediate insulin's actions in muscle, heart, fat, and the brain.
https://pubmed.ncbi.nlm.nih.gov/27222390/

✔️The effects of diabetes on atherosclerosis appear to be dependent on an interplay between glucose and lipids, as well as other factors, and result in increased recruitment of monocytes into both progressing and regressing lesions of atherosclerosis. Importantly, some of the mechanisms revealed by mouse models are now being studied in human subjects. This Perspective highlights new mechanistic findings based on mouse models of diabetes-exacerbated atherosclerosis and discusses the relevance to humans and areas in which more research is urgently needed in order to lessen the burden of macrovascular complications of type 1 and type 2 diabetes mellitus.
https://pubmed.ncbi.nlm.nih.gov/26207031/

✔️A major consequence of diabetes mellitus type 2 is the accelerated development of atherosclerosis. Assessment of conventional risk factors such as plasma lipids, lipoproteins and hypertension only partly account for the excessive risk of developing cardiovascular disease in this population. Increasing evidence has emerged suggesting that conditions associated with diabetes mellitus type 2, such as insulin resistance, hyperinsulinemia and hyperglycemia, may also play a significant role in regulating 'novel' cardiovascular risk factors. These factors and their potential roles in the development of atherosclerosis and cardiovascular events are discussed in this review.
https://pubmed.ncbi.nlm.nih.gov/11048895/

✔️Subjects characterized by a predominance of small LDL particles (pattern B) have changes in plasma triglyceride (TG) and HDL-cholesterol concentrations consistent with the presence of resistance to insulin-mediated glucose uptake. Pattern B subjects are insulin resistant, have higher glucose, insulin, and TG, lower HDL-cholesterol levels, and higher blood pressure than those with pattern A or intermediate.
https://pubmed.ncbi.nlm.nih.gov/8325978/

✔️The Very-Low Carb-Ketogenic diet(VLCKD) showed beneficial changes in body composition and cardiometabolic markers in eutrophic and overweight participants in a 140-day study suggesting a future role for this diet in populations at cardiovascular disease risk.
https://pubmed.ncbi.nlm.nih.gov/34918971/

✔️The findings of a multi-center Very-Low Carb-Ketogenic diet(VLCKD) program conducted in a real-world setting in a cohort of overweight/obese women indicate that it is safe and effective, as it results in a major improvement of cardiometabolic parameters, thus leading to benefits that span well beyond the mere body weight/adiposity reduction.
https://pubmed.ncbi.nlm.nih.gov/34073344/

I wish you Health ♥️

Thanks to: Mr. Jeff Cyr

Disclaimer: This information is for educational purposes only, including all my comments, suggestions, and opinion. It is not practise of medicine, and is not intended as a substitute for medical diagnosis or treatment. You should not use this opinion or general information to diagnose or treat your health problem or condition. Please always consult with your doctor.

10 Things I've Learned after 3 Years of Low Carb & Fasting

1. Clean LowCarb nutrition and fasting should go together to get best results. How strict is the LC or how long is the fasting period will depend from person to person.

2. Not all carbs are bad. The lesser the calorie, the more nutrient-densed, the higher the bulk/fiber, the better.

3. Not all fats are good. Choose the one with the most omega 3 versus omega 6 ratio. Avoid hydrogenated/artificial and highly processed ones. Sustainability, availability & nutritionally speaking, coconut is our best choice for cooking.

4. Not ALL proteins are safe. Some can be inflammatory and may lead others to react to it badly. By bioavailability, meat from animal sources are the best & is hard to overconsume if you stick to Real Low Carb meals.

5. LC and Keto treats/goodies are best used for variety, and NOT as an everyday meal in an Eat-All-You Can basis.

6. Weight is a superficial gauge of health but could be one of the most effective trigger for others to start their journey towards better lifestyle. Weight improvement will stay if one sticks with LCF as well.

7. Cheat Days are better tolerated by those who are working out/exercising, but it is not an excuse to overeat.

8. "Moderation is the key" may sound simple but it could be the biggest challenge for others. Lucky are those who can, and for those who can't, then abstinence may be the only way. Or else, it becomes "Once you pop, you can't stop".

9. Hunger sensation can be the most popular reason for eating, but food triggers are mostly linked to emotion, psyche and activity. Be mindful so as we won't get trapped from unnecessary food intake.

10. Not because you know all these, it doesn't mean you are already not vulnerable from falling off the wagon. We are just mere mortals bound to make mistakes and give in to temptations from time to time. Just recognize, forgive yourself, focus on your real "why" and get back on track as soon as you can.

You can do it. We can all do it. We just need to believe we can first. Because as they say, whether you believe you can or can't, either way, you are right. 😊

Choose well, choose yourself today. ❤

Stay Low Carb, stay SAFE. 🥑

✍️ Credit to Dr. Josephine Grace C. Rojo ❤️

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Kaibigan, Hindi Mo Kasalanan Na May Sakit Ka Ng Diabetes, PCOS, NAFLD, Obesity, etc

Hindi totoo na tamad ka. Hindi totoo na matakaw ka. At hindi rin totoo na kesyo may mga sakit na ganyan ang magulang mo ay yan na rin ang magiging sakit mo.

Huwag mong paniwalaan yan.

Intindihin mo muna.

Kailangan mo munang mamulat sa katotohanan na:

👉May sakit ka dahil sa mga maling pinapakain sa yo.

Magagarang pakete. Nakakaakit na commercial. Ineendorso ng paborito mong artista na binabayaran ng milyon milyong piso. Plato na dapat daw palagi ay may kanin at prutas sa umaga, sa tanghalian, at sa hapunan.

Kung nag sigarilyo ka pa rin kahit na may litrato ng may lung cancer sa pakete, at nagka lung cancer ka, yan kasalanan mo. Everytime you smoke, you willingly, intentionally, and with full knowledge, did something which could give you lung cancer.

Ganyan ba ang nangyayari sa mga gustong ipakain sa atin? Hindi.

Nagkaka chronic disease tayo mula sa mga maling sistema ng pagkain, hindi dahil sa kasalanan natin. Hindi lang natin alam.

👉At kapag may sakit ka na, yung pinagipunan mong pera, at pera para sa mahal mo sa buhay, ay dapat daw na gastusin mo para sa mga tabletas na kailangang inumin mo araw araw, habambuhay.

Pag namulat ka na sa katotohanan, yan ang simula ng pagtalikod sa kamalian, pagharap, at paglalakbay para sa yong tunay na kalusugan.

I wish you Health ♥️

Note to self and other parents 😊

Kung mahal nyo ang mga anak nyo, wag nyong sanayin silang kumain ng carbs.

Lalo na ng asukal.

Makakaiwas sila sa maraming sakit kalaunan kung di sila masasanay sa carbs. Mas mabubuhay sila ng mahaba (long life), na dekalidad (quality of life).

Mula kay Dr. Steven Lin, author ng "The Dental Diet":

"Why should we be thinking about limiting sugar for our kids?

New research studies show that:

➡️ High blood sugar over time caused by a high carb/high sugar diet leads to impairments in thinking, memory, and language and ultimately brain shrinkage

➡️ High blood sugar over time also damages an enzyme in the brain called migration inhibitory factor which inhibits the ability of the brain to make glial cells needed for brain function

➡️ Regular consumption of sugary beverages (sodas and juice) is related to signs of preclinical Alzheimer's disease such as plaques, tangles, brain shrinkage, poor episodic memory (eg what you had for dinner last night)

➡️ High fructose (fruit sugar) reduces brain plasticity and long-term memory.

Thanks to for this great post.

Ok now parents are thinking, how on earth do I do this?

Here are some tips on how to be more mindful of sugar.

Sugar adds up fast, here’s how:

• Cereals are a concoction of sugar and refined flours which break down to (you guessed it), sugar! We need to stop feeding our kid sugar.
• Fruit juices, these will quickly exceed sugar
• Fruit snacks.
• Yogurt snacks or frozen snacks marketed at kids are usually
• For babies fruit purees provide a sugar rush for a young baby.

Considering that the Cleveland clinic recommends children under 2 have NO sugar, then it’s hard for parents to discern between ‘healthy’ packaging of fruit-based purees. I’ve never given these to our kids.

Personally, I’ve found a few rules to completely remove added (and fruit sugar) from my young kids’ diet.

• Eggs and bacon for breakfast – always

• Whole or fermented dairy

• No bread, biscuits, cereals, pasta, or sweet fruits to prevent carbohydrate-style craving."

I wish you Health ❤️

Choose your hard. 😅

LCfied updated their website address.

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Intermittent Fasting and Autophagy ❤️