Jul
11
2020

Fat Deposits Mean Higher Covid-19 Risk

A new study showed that fat deposits mean higher Covid-19 risk. This study was reviewed here.

The article is based on the June 10, 2020 publication of the British Medical Journal.

They did large population studies showing that obesity is an independent risk factor for severe disease and death from Covid-19. One study with 428,225 participants had 340 admitted to hospital with confirmed Covid-19 coronavirus. 44% of them were overweight and 34% were obese. Another study, the OpenSAFELY study used linked electronic health records. 17,425, 445 participants were included and 5,683 Covid-19 deaths occurred. In this study there were 29% overweight and 33% obese persons. The researchers noted a dose-response relationship between excess weight and severity of Covid-19. The researchers removed confounding factors like age, sex, ethnicity, and social deprivation.

Critical illness and death rates in overweight and obese people

They realized that critical illness caused by Covid-19 was increased compared to normal-weight people as follows.

  • Covid-19 risk 44% higher in overweight people
  • Covid-19 risk 97% higher in people with obesity

This means that the risk for serious illness from Covid-19 was 1.44-fold for overweight persons and 1.97-fold for obese persons compared to normal-weight controls. The OpenSAFELY study also looked at the death rates from Covid-19 for people with obesity. Two obesity categories were investigated: obesity with a BMI of 30-34.9 and BMI of greater than 40 compared to normal-weight controls. Here are the death rates.

  • BMI of 30-34.9: 1.27-fold increased risk
  • BMI of greater than 40: 2.27-fold risk

Possible mechanisms explaining fat deposits mean higher Covid-19 risk

The researchers mentioned three possible mechanisms why overweight and obese people may have higher Covid-19 disease and death rates than normal-weight controls.

First, angiotensin converting enzyme-2 is found with higher frequency in fat cells of overweight and obese persons. Researchers are aware of the fact that the Covid-19 coronavirus uses this enzyme to enter body cells. It may also be the reason that fat cells become reservoirs that can shed virus for much longer than in normal-weight people with less fat cells. They pointed out that others have seen this also and found it with other viruses. In the case of influenza A, obesity prolonged viral shedding by 42% compared to normal-weight controls. And with H1N1 influenza obesity was an independent risk factor for hospitalization and death.

Weaker immune system, more lung resistance

Secondly, any virus can weaken the host’s defence of the immune system. Researchers showed this previously with the influenza virus. But now with Covid-19 coronavirus the cytokine storm due to a weak immune system is a major factor in making the viral infection worse. A lack of vitamin D is another factor in promoting the cytokine storm.

Third, obesity decreases lung function and it is difficult to improve this. There is greater lung resistance in the airways and it is difficult to expand the lungs in obese patients. When the doctor transfers patients with obesity to the intensive care unit, it is more difficult to increase their oxygen saturation with artificial ventilation.

Unhealthy environment, so fat deposits mean higher Covid-19 risk

The researchers point out that we live in a very unhealthy environment. In 2016 there were 1.9 billion people worldwide who were overweight or obese. These figures are rapidly rising. Presently about 65% to 70% are overweight or obese in the UK or the US. Obesity causes high blood pressure, heart disease, strokes, type 2 diabetes and cancer. We are all surrounded by processed food with extra salt, sugar, wheat and other unhealthy ingredients. The high mortality and deaths rates of Covid-19 in overweight and obese people point to the problem that society has.

Reduce salt, sugar and saturated fats in food

The culprits are salt, sugar and saturated fats. Merchants and food producers must reduce them in processed food. In the UK new government regulations have already resulted in lower salt content in foods. As a result, there is less high blood pressure and cardiovascular disease is in decline. All nations need to reduce salt, sugar, and saturated fat. When the weight comes down, we all are less prone to catching dangerous viruses.

Fat Deposits Mean Higher Covid-19 Risk

Fat Deposits Mean Higher Covid-19 Risk

Conclusion

The pandemic has taught us a new lesson, namely that overweight and obese people are at higher risk of contracting Covid-19 coronavirus. In a research paper of the British Medical Journal concrete figures showed that the Covid-19 risk is 44% higher in overweight people and that it is 97% higher in people with obesity. The OpenSAFELY study also showed that obese people with a BMI of 30-34.9 have a 1.27-fold increased risk of catching Covid-19. But morbidly obese people with a BMI of greater than 40 have a 2.27-fold risk of catching Covid-19. There is a clear linear dose-response curve between the amount of fat a person accumulates and the risk for Covid-19.

Cut out junk food and decrease your risk for Covid-19

Covid-19 is directly related to the amount of junk food we eat. As a result we can say that eating junk food increases the Covid-19 risk. The opposite is true also: sensible eating and cutting out junk food makes you lose some pounds, and your risk for Covid-19 decreases.

Feb
22
2020

Clinical Applications of the Fasting Mimicking Diet

Dr. Kurt Hong, professor of clinical medicine spoke about clinical applications of the fasting mimicking diet in Las Vegas. This was at the 27th Annual World Congress on Anti-Aging Medicine on Dec. 14, 2019. Although he spoke on various forms of fasting, he concluded that the fasting mimicking diet had the best results and was most consumer-friendly.

How we age

Dr. Hong reviewed the processes of aging. We age, because our cells experience oxidative damage and our telomeres (the end caps of our chromosomes) get shorter in time. We also age, because there are genetic mutations in our cells’ DNA and our mitochondria are aging as well. The mitochondria are the small energy packages inside the cells that give us energy. When people age, they have lost mitochondria, there is less energy that the body makes out of food and we feel chronically tired.

Above the age of 65 we are also likely to develop diseases of various organs:

  • Heart disease: 31%
  • Cancer: 24%
  • Chronic lung disease (lower respiratory disease): 21%
  • Alzheimer’s disease: 13%
  • Diabetes: 11%

Women are generally healthier than men and their life expectation is 4 to 5 years longer than that of men.

Cellular and molecular aging

Longevity researchers have done mouse experiments and human clinical trials for decades. Dr. Hong asked the question: how much longer could humans live, if we could cure cancer, heart disease, stroke and diabetes? The answer is: 13 years. But if we transfer the animal data to humans it should be 30 years of longer life. Why is there such a discrepancy? The answer is that it is easy to force good lifestyles onto animals, but humans are resistant to changes. Humans have their habits; they like to continue to smoke and eat fast food instead of switching to a healthier Mediterranean diet. Humans also resist a regular exercise program. And they do not want to hear that they should replace missing hormones with bioidentical ones. The result is that we humans will prolong our lives only by less than 50% of what we could achieve.

The concept of intermittent fasting

Dr. Hong stated, that ten thousand years ago, people did not always have enough food to eat. They were forced to intermittently fast. That did not mean that they had long life expectancies, as there was no cure for any disease. But one fact was true: the body learnt to rejuvenate itself during periods of fasting. And these longevity genes are still present in our genes. But they will only help us when we actually fast for some periods of time.

Dr. Hong reviewed what kind of fasting methods are available.

Prolonged fasting and juice fasting are not among the options. With prolonged fasting electrolyte disturbances become an issue. Juice fasting does not remove enough calories and nutrients. This, however is needed to allow the body to stimulate the longevity genes.

How fasting diets work

Dr. Hong explained that there are essentially 5 fasting diets that are effective in regulating the key nutrient sensitive pathways of IGF-1, TOR and PKA. This increases cellular protection and maintenance. It also increases activation of stress resistance pathways and removes and replaces damaged and dysfunctional cells. Finally, a fasting diet also reduces inflammation, which is often the start of disease.

A review of the 5 fasting diets

Time-restricted eating (TRE)

With TRE the person fasts for 12 to 16 hours every day. The person restricts the daily food consumption to a 4- to 12-hour window. The disadvantage is that this fast is done every day. The period of fasting may not be long enough to change the metabolism, where the above-mentioned effects take place.

Alternate-day fasting  

This is a 24-hour fast every other day with a 1:1 day eating-fasting cycle. This does not appear to be physiological and is disruptive with regard to social activities.

5:2 intermittent fasting

With this fast you fast for 2 days every week. With this 2:5 eating-fasting cycle the person fasts for 2 days every week; the other 5 days you eat as much as you desire.

Although this is effective, it can be quite disruptive to your lifestyle.

Periodic fasting

You fast for 48 to 72 hours every couple of months. This fast is socially more acceptable. It is not that often, just a couple of times in a year. The question remains whether it is effective in changing the metabolism to trigger the effects mentioned above.

Fasting-mimicking diet (FMD)

The original suggestion by Dr. Longo, the inventor of the FMD was that you should fast for 5 days once every month. Since then he has modified it and said that you can achieve similar metabolic changes, if you only fast for 3 days and do this a couple of times per year. I have done the FMD since December 2017 and I adhere to the original schedule of doing the FMD monthly for 5 days. This has provided me with more energy. It is easier to keep my body mass index in the 21.0 to 22.0 range. Dr. Hong explained that the FMD allows you to eat, but it tricks the body into acting like you are fasting. Because you are eating 500 to 600 calories per day, you are getting some fluid and nutrients, so the hunger pangs are tolerable.

More details about the FMD

Here is Dr. Hong’s summary about the FMD: “The stomach sees food, while the cells see fasting”. Dr. Hong said that the FMD is the most user-friendly method of fasting. It also has had the most scientific studies to validate that it is indeed working. Poorly functioning mitochondria and misfolded proteins are removed by a process of phagocytosis. The FMD reduces heart disease, cancer, and neurodegenerative disorders. Stem cell production also gets a boost. This promotes cell regeneration and reduces risk factors of premature aging.

Publication on the effectiveness of the FMD

A publication came out in 2017 reporting about the findings of a clinical trial regarding the FMD.

Researchers followed markers of aging, diabetes, cancer and cardiovascular disease in 100 volunteers. They underwent a FMD for 5 days on 3 consecutive months. The results were astounding. The body mass index, the fasting blood sugar level, triglycerides, total and LDL cholesterol and the CRP were all lower. CRP stands for C-reactive protein, which measures the degree of inflammation in the body. The blood pressure was also lower. Overall the 5-day FMD was a safe method with no side effects. The FMD reduced markers and risk factors of aging and age-related diseases. In doing so it prolongs life by reducing the likelihood of coming down with disease.

Who should abstain from fasting?

Dr. Hong mentioned that the FMD is not for everybody. Pregnant women should refrain from going on it, also type 1 and type 2 insulin dependent diabetics. Anybody who has a sign of an active infection (coughing, having a fever or diarrhea) should be excluded. Other exclusions are people who are underweight (BMI less than 18.5) or are malnourished (protein deficiency). Patients with heart failure and advanced kidney or liver disease should not take part in a fasting program.

Autoimmune diseases and FMD

The myelin sheath around the axon of nerve cells in the central nervous system are supported by oligodendrocytes. In multiple sclerosis (MS) patients T lymphocytes activate macrophages and B cells to produce autoantibodies. They destroy oligodendrocytes breaking down the insulating barrier of the myelin sheath. In MS patients the broken-down myelin sheath suppresses the electrical impulses transmitted through the nerve fibers. The FMD led to clinical improvements.

In a pilot study intermittent fasting changed the gut flora into a healthier flora.

This triggered the immune system in the gut to make less inflammatory T cells producing the IL-17 cytokines. There was also an increase in regulatory T helper cells.

Inflammatory bowel disease (IBM) can be improved with several courses of FMD. As the authors showed, intestinal inflammation improved with FMD. The intestinal gut flora improved with the FMD and it promoted intestinal regeneration.

Reversal of physical and functional decline

The fasting mimicking diet (FMD) has a variety of effects on the human body. Dr. Hong showed a slide where we could see that ketone bodies, cortisol and ghrelin levels are increased in the blood. At the same time glucose, insulin, leptin and IGF-1 levels are reduced. In addition, triglycerides and LDL levels are getting lower. Inflammatory markers including the C-reactive protein (CRP) are reduced as well.

Effects of the FMD on various organs in the body

A look at all of the organs shows that in the liver the ketone body production and insulin sensitivity are up. Glycogen production in the liver as well as the liver size are down.

The intestines produce ketone bodies. In the skeletal muscles the insulin sensitivity is increased, while the muscle structure and function are improved. In the brain the hunger feeling increases the release of neurotropic factors including the neuropeptide Y. Cognitive function and stress resistance increase with the FMD. The FMD reduces inflammation and oxidative stress in the brain. With respect to the cardiovascular system the heart rate drops down and blood pressure gets lower. The insulin production in the pancreas is reduced.

Fatty tissue

In fatty tissue lipolysis is up and also the production of adiponectin. This is a protein hormone involved in glucose and fatty acid metabolism. Insulin sensitivity with the FMD is also increased. On the other hand, the FMD reduces fat mass, leptin production and inflammation.

The FMD is the solution to preventing disease and prolonging your life

All of these effects lead to a reversal of physiologic and functional declines. Age-related metabolic diseases like type 2 diabetes are postponed or eliminated. The FMD prevents neuro-cognitive decline like Alzheimer’s disease. In addition, the risk of developing cancer is getting lower. In summary, the FMD improves the health-span, quality of life and can prepare you for a long life.

Clinical Applications of the Fasting Mimicking Diet

Clinical Applications of the Fasting Mimicking Diet

Conclusion

Dr. Kurt Hong is a professor of clinical medicine at UCLA. He gave a talk at the 27th Annual World Congress on Anti-Aging Medicine in Las Vegas on Dec. 14, 2019. He discussed what we could do to help patients with various autoimmune diseases like multiple sclerosis, rheumatoid arthritis and inflammatory bowel disease. It turns out that the fasting mimicking diet (FMD) is the best solution to reduce inflammation and modify  the autoimmune response from aggressive T lymphocytes. With the FMD you consume only 500 to 600 calories per day for 5 days every month. The rest of the days of the month you eat a healthy Mediterranean-type diet.

Fasting mimicking diet, the best way to treat autoimmune diseases

Dr. Hong explained in detail what cellular mechanisms are at work to achieve the modification of the immune system in autoimmune diseases. The FMD is also the solution to slow down aging in healthy people. Dr. Hong discussed clinical applications of the fasting mimicking diet fort autoimmune diseases. It is easier to prevent disease than it is to cure an illness. The FMD is an easier way, because you don’t fast completely, you only reduce your food intake to the bare minimum, but your body “thinks” that you are fasting.

Ultimately, this approach does take some effort, and it does take time to familiarize yourself with it. If patients do it for the first time, they will experience some hunger, the first and second day tend to be a hurdle! Once you make it part of a health routine on a regular basis, it is a lot easier.

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Nov
30
2019

Ketogenic Diet With Ketone Supplementation

There is a newer way to shed some pounds using a ketogenic diet with ketone supplementation. Ketosis with a ketogenic diet is difficult to achieve because it requires a lot of fat consumption and at the same time extremely low carb intake to trigger the ketogenic response. The October 2019 issue of LifeExtension magazine contained an article about a ketogenic diet with ketone supplementation. There are dip sticks with which you can test your urine for ketone bodies to verify that your metabolism has switched to ketosis. But you can also take some ketone supplements including beta-hydroxybutyrate. By adding this supplement it is easier to achieve ketosis.

Why do people think of starting a ketogenic diet?

Calorie restriction can mimic the effects of fasting. It leads to ketone production and improved energy metabolism. Your blood sugar goes down, you lose weight and diabetes becomes easier to manage. In an animal experiment with worms with the pretty name “C. elegans” researchers fed beta-hydroxybutyrate to these roundworms. They extended their lifespan by 20%.

Many who are motivated to go on a ketogenic diet hope to lose weight and others may hope to live longer. One large US study from the Brigham and Women’s Hospital, Boston, MA showed that mortality over a period of 25 years was lowest when carbohydrates were in the 50 to 55% range. In the same study when carbohydrates were replaced in ketogenic diets with animal-derived protein and fat sources, mortality increased by 18%. Meat and fat were from sources such as lamb, beef, pork, and chicken.

Problems with ketogenic diets

Physicians have had the concern that their patients on ketogenic diets tend to eat cheap fats and meats that contain trans fats. These unhealthy fats lead to premature death from accelerated hardening of the arteries resulting in heart attacks and strokes.

The alternative: a ketogenic diet with ketone supplementation

A new approach to anti-aging is taking ketone bodies like beta-hydroxybutyrate as a supplement. A publication from 2017 stated that oral ketone bodies could mimic the life extending properties of caloric restriction. The authors stated: “An exogenous ketone ester provides a new tool for mimicking the effects of caloric restriction that can be used in future research. The ability to power mitochondria in aged individuals that have limited ability to oxidize glucose metabolites due to pyruvate dehydrogenase inhibition suggests new lines of research for preventative measures and treatments for aging and aging-related disorders.”

Another publication from 2017 describes how ketones can be used as alternatives to glucose for energy. Brain cells and muscle cells in particular are very capable to utilize ketone bodies for energy. Two principal ketones are significant: acetoacetate and beta-hydroxybutyrate. The liver is involved when fatty acids are broken down and ketones are manufactured.

Ketone metabolism

Ketones provide energy without raising blood sugar levels or stimulating insulin secretion. The body requires less processing of ketones to release energy. This means that less NAD+ is used to metabolize ketones. The end result is that more NAD+ circulates in the body, which is used to repair damaged DNA and helps slow down the aging process. Ketones mimic many of the effects of caloric restriction and intermittent fasting dieting. Ketone metabolism reduces risk factors for diabetes and heart disease.

Human experiments

A 2018 study took 20 individuals aged between 18 and 35 years and tested them with an oral glucose tolerance test. Half of the subjects received a ketogenic hydroxybutyrate monoester, the other half just water (placebo group). The ketogenic group had 16% lower blood glucose levels. Their insulin sensitivity was 11% lower. The authors concluded: “These results suggest that ketone monoester supplements could have therapeutic potential in the management and prevention of metabolic diseases.”

Longevity in humans 

There has been a lot of research in the last few years indicating that sirtuins (SIR1 and SIR3) are important anti-aging genes. NAD+ needs to activate sirtuins first to make them effective. Unfortunately with the aging process less NAD+ is available, which leaves the sirtuins genes inactivated.

In rat experiments feeding of a ketogenic diet resulted in increased levels of NAD+. The researchers measured an oxidative DNA damage marker in the hippocampus of the brain. This showed much less DNA damage in rats fed a ketogenic diet when compared to controls on a regular diet.

Study of humans with Alzheimer’s disease

Another human study examined the blood of Alzheimer patients, patients with mild cognitive impairment and normal controls.  Alzheimer patients had low ketone levels in the blood as well as low 2-hydroxybutyric acid. Overall this showed that there is a change in metabolism in Alzheimer’s patients that leads to low ketone bodies in the blood on one hand and beta amyloid deposits on the other hand leading to memory loss.

A further experiment with Alzheimer’s patients showed that cognitive function improved after elevation of ketone blood levels following ingestion of beta-hydroxybutyrate.

A healthy way to raise ketones

Investigators in this human study determined whether various ketone-drinks were elevating blood ketone bodies reliably. 15 volunteers received ketone esters or ketone salts as a drink. There was a reduction of blood pH by 0.1 units using ketone esters. The ketone salts elevated the urinary pH from 5.7 to 8.5. An experiment with 16 volunteers measured the effect of having a meal before taking ketone esters. The ketone blood level showed a reduction of 33% after the volunteers consumed a meal and they took the ketone supplement afterwards. Ketone supplements lowered blood glucose, lowered free fatty acid and also lowered triglyceride concentrations. On the other hand, there was no change of the electrolyte levels. The authors said: “We conclude that exogenous ketone drinks are a practical, efficacious way to achieve ketosis.”

Ketogenic Diet With Ketone Supplementation

Ketogenic Diet With Ketone Supplementation

Conclusion

The liver produces ketones when a person is fasting or is on a ketogenic diet. However the high fat content of a ketogenic diet can lead to atherosclerotic plaques in the arteries with the subsequent developments of strokes and heart attacks. A much safer way of raising ketone bodies in the blood is by taking ketogenic supplements by mouth. Animal experiments and clinical trials have shown that oral ingestion of ketogenic substances appear in the blood stream within 30 minutes and remain there for 3 to 4 hours. The body tolerates ketogenic supplements well with no side effects.

Prevention of Alzheimer’s disease, achieving weight loss and longevity

They likely will play a larger role in the prevention of Alzheimer’s disease in the future. Ketogenic supplements may be an adjunct to weight loss diets. In addition, fatty acids metabolize into ketones, which turn into energy in brain cells and muscles. Oral ketones stimulate the formation of NAD+, which activate longevity genes (sirtuins). Older people have a hard time to metabolize glucose because of certain enzyme deficiencies. But the brain and the muscle tissue can metabolize ketones rapidly, even in older age. Unfortunately the price of such supplementation is forbidding at the present time.

Jun
01
2019

More Obesity In Rural Areas

A new study was published May 2019 in the magazine Nature showing that there is now more obesity in rural areas. In the mid 1980’s when the first reports came out about obesity, this was not the case. It actually was the opposite: there were more cases of obesity in cities compared to rural areas. The study was also reviewed in Medical News Today.

The new worldwide obesity study was done by the Imperial College London in the United Kingdom. Researchers studied 112 million adults. The study population came from 200 countries and territories. The study covered 32 years from 1985 to 2017. More than 1000 scientists conducted this study worldwide.

Findings of the obesity study

Circumstances changed regarding obesity since the 1980’s

The previous finding in the mid 1980’s that the urban population was leading the obesity wave was now reversed. There is now more obesity in rural areas while the urban population is eating more balanced meals. The population in rural areas of low- and middle-income countries are now accounting for 80% of the word obesity.

Objective increase of BMI over 32 years

The degree of being overweight or obese is best determined by the body mass index. This is the person’s weight in kilograms, divided by the height in meters, but squared. On this scale a normal BMI is 20.0 to 25.0, being overweight is from 25.1 to 29.9 and obesity is 30.0 or higher.  Women’s BMI has increased by 2.0 kilograms per square meter (kg/m2), while the men’s BMI has risen by 2.2 kg/m2 for both sexes over the study period. In rural areas the BMI has risen by 2.1 kg/m2 while in urban areas, the average BMI of women rose by 1.3 kg/m2 and for men by 1.6 kg/m2.

Healthier lifestyle in cities compared to rural areas

The BMI in high-income countries has grown particularly in rural areas. Prof. Ezzati commented to this: “In fact, cities provide a wealth of opportunities for better nutrition, more physical exercise and recreation, and overall improved health.”

More obese women in urban centers of sub-Saharan Africa

In sub-Saharan Africa there is an opposite trend compared to other countries. In Africa the women in urban centers are getting obese while their counterparts in rural Africa have less problems with obesity. The researchers thought that this is due to city women moving less and sitting at desks etc. In contrast women in the rural areas of sub-Saharan Africa are doing more physically demanding tasks.

What are the issues about obesity?

The problem is that people who turn obese eat the wrong foods. The problem is often that they eat too much sugar and too many starchy foods. Here is my remedy to prevent obesity.
1. Cut out sugar. Cut out highly refined starches. This prevents diabetes, heart attacks and strokes.
2. Avoid red meat and processed meats: this reduces the risk of colorectal cancer.
3. Eat clean foods: organic vegetables or your own vegetables grown in your garden; organic salad; grass-fed beef once per week (not more often); organic chicken and turkey; bison meat once every week or every two weeks; wild salmon two to three times per week.
4. If you exercise regularly on top of eating healthy foods, you can drastically reduce many illnesses and diseases compared to those who don’t.

Remove the majority of starchy foods from your diet

I wrote about avoidance of highly refined starches. I cut out starchy foods as they digested into sugar and give you an insulin response causing hyperinsulinism, inflammation in your arteries, strokes, heart attacks and Alzheimer’s. If you can do it and you don’t want those diseases: cut out wheat and wheat products especially white flour; pasta, bread, baked good. Potatoes, white rice and refined cereal are also problematical. I have avoided this since 2001 and lost 50 pounds. I kept my weight down since. My body mass index is between 21 and 22. I have energy, work out, and I don’t miss these items. Re-evaluate your food habits, and next clean out your pantry!

More Obesity In Rural Areas

More Obesity In Rural Areas

Conclusion

An international study examined the rate of obesity in 200 countries, involving 112 million people over a long time span, namely over 32 years. While in the mid 1980’s most obese patients lived in big cities around the world, this pattern has changed. Now there is more obesity in rural areas. People in the cities are learning more about healthy nutrition and they have more access to fitness centers. In order to tackle the obesity problem people must learn the difference between nutritious food and junk food. You need to cut out sugar as much as possible. It is the biggest offender and contributes to a list of health problems. But you need to remove processed food from your diet, because it contains sugar and unhealthy fats. Red meat and processed meats are also unhealthy and should be removed.

What to eat

Eat clean foods such as organic vegetables or your own vegetables grown in your garden. Buy at farmers’ markets, if they are in your area. Consume organic greens. If you cannot live without red meat, limit your consumption to grass-fed beef once per week (not more often); organic chicken and turkey; bison meat once every week or every two weeks, and enjoy wild salmon two to three times per week. It is easier to do than you think, prevents obesity and keeps you healthy until a ripe old age.

May
18
2019

A Pill Against Obesity

At the 26th European Congress on Obesity in Glasgow, Scotland a pill against obesity was introduced. Here is a report about this on CNN. The biotechnology company, Gelesis had funded the research. This company also developed the product. The FDA has accepted this product, which is marketed under the name “Plenity”. The FDA gave clearance for Plenity as a prescription weight loss product for use in overweight adults with a body mass index above 25.0. Genesis has announced that Plenity will be available in the US by 2020. The cost of it is yet unknown.

How Plenity, a pill against obesity, works

Plenity actually is a medical device. It is a capsule that contains tiny little gel pieces that dissolve in the stomach. Patients take one capsule with water before lunch and dinner. When the gel pieces swell it gives a fullness feeling that limits calorie intake. The hydrogel pieces increase the volume of the stomach and small intestine. By the time the gel particles arrive in the large intestine, enzymes have partially broken down the hydrogel, water is released and the rest is expelled in the feces. Dr. Ken Fujioka, a weight loss expert, endocrinology researcher at Scripps Clinic and scientific advisor to Gelesis said: ”The most compelling aspects of this approach are its effectiveness, novel mechanism of action and impressive safety data. This approach creates another arm in the treatment algorithm of weight management and could be used by an overwhelming majority of people struggling with weight issues”.

Randomized placebo controlled weight loss study with Plenity

Gelesis sponsored a weight loss study with 223 patients in the experimental group and 213 in the placebo group. The length of the weight loss study was 171 days. The placebo group lost 4.39% body weight, while the group on Plenity lost 6.41%. There were very few side effects, like an abdominal fullness or bloating.

Discussion regarding Plenity, a pill against obesity

Along with taking Plenity the investigators asked the patients to also stay physically active and adhere to a sensible diet. I know from my own experience that a change in diet can make you shed significant weight and you can keep it down. In 2001 I lost 22.7 kg (=50 pounds) over 3 months, down from 85.5 kg. I weigh now 62.8 kg. With this data you can calculate that I lost 22.7/85.5=26.5% of my original weight. I did so in 90 days, not in 171. It was the difference in food intake that enabled me to lose this weight. I had cut out all sugar, starchy foods, processed food and wheat.

The pill will help patients feel full after smaller helpings, instead of having hunger pangs, and this can be valuable and will contribute to being successful with losing weight. But long-term weight control only works with an adjustment of dietary habits and lifestyle choices. 

Keeping weight loss in perspective

The authors stated that their best patients were losing 5% and 10% when they watched their diet and exercised. When I compare my own data (26.5% weight loss) and theirs I conclude that they did not try hard enough. And they did not have to rely on any diet pills. It is clear from the data that the placebo group had significant weight loss with just watching their diet and exercising. I do acknowledge that Plenity has a slightly better effect. However, when people complete with their weight loss program, they will continue to eat their former diet regimen. This will make them gain everything back what they have lost.

For 18 years I have not gained back what I lost in 2001 because I have stayed on the same diet that some people may label as “radical”. There is nothing wrong with vegetables, salads, lean poultry, fish, nuts, fruit etc. I suspect that people could easily lose 10% to 20% of weight without any weight loss pills, if they took a similar approach as I did.

A Pill Against Obesity

A Pill Against Obesity

Conclusion

Weight loss seems to be a topic that is of interest to many people. There is the expectation that the new weight loss pill Plenity will be the solution to people’s diet problems. However, the difference in weight loss between the placebo group and the experimental group was only 2.02%! It took the researchers 171 days to be able to say that there was a significant difference between the Plenity group and the placebo group.

Cutting out junk foods

When I did my own weight loss program based on dietary changes alone I had lost 26.5% in only 90 days. I suggest that people should not forget to change their food intake, cutting out junk food and adopting a healthy food intake. They may not require Plenity pills at all or for a much shorter time. Preparations for the time after the weight loss achievement are necessary or else there will be rebound weight gain. Long-term success is only possible with sensible dietary choices and lifestyle choices, such as regular physical activity.

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Nov
24
2018

Intermittent Fasting May Benefit Health

There is a lot of discussion about the fact that intermittent fasting may benefit health. But there are a confusing variety of intermittent fasting schedules. This makes it difficult to compare notes regarding the specific effect of an intermittent fasting diet. Generally speaking when there is some form of calorie restriction, our body goes into a survival mode of operating. These types of diets provide enough nutrients to not get into malnutrition, but at the same time they may stimulate sirtuins, particularly SIR2. This is thought to be associated with longevity.

Various forms of fasting

Eating after 5 PM

The Taylors in the CNN article eat the same amount of calories, but they only eat after 5PM. They claim to have more energy and be less vulnerable to infections. They also think that they feel younger than in the past.

Fasting every other day

This was an observation in the 1980’s to help rats live longer compared to rats that have food available every day. Recent experiments on mice showed similar results: calorie restriction in whatever form leads to prolonged life and health.

Human fasting mimicking diet

A 2017 study on 100 humans divided this group into half. One half ate any food as they wished. The other half consumed only 800 to 1100 calories for 5 days of each month as a fasting mimicking diet. The experimental group had lower fasting blood sugars; cholesterol, triglycerides and other heart disease markers went down. The IGF-1 markers for various cancers also went down. The experimental group lost abdominal fat, but preserved lean body mass. Valter Longo, who co-authored the clinical study said that a human trial on longevity would almost be impossible to design, and would cost “a hundred million dollars or more. But if you look at the data from our trial … it would be hard to see how they would not live longer.”

5:2 diet

Patients are allowed to eat what they want for 5 days of the week, but then they restrict their diet for 2 consecutive days. The control group had no restriction of calories. The 5:2 experimental group had better glucose control and loss of abdominal fat than the control group.

Fasting can help you live-longer

Experts on calorie-restricted diets tell us that there is a switch in metabolism from burning glucose as fuel to using ketones as fuel. Extended periods of exercise will also cause a switch to using ketones as fuel. Repeated cycling from fasting to eating may also benefit our brain function. Intermittent fasting will help us cope better with stress and disease. But Dr. Longo says that this is only one aspect. He found in his research that with intermittent calorie restriction there is a multi-system regeneration going on. For instance, damaged white blood cells are depleted, stem cells are activated, blood sugar control is improved and heart risk factors are being controlled. Dr. Longo mentioned that when tissues are healthy and functional, risk factors for disease decrease.

Mechanisms behind longevity

Dr. Longo explained in detail the complex aging pathways that involve three components, IGF-1, mTOR and PKA. When lifestyle choices stimulate these genetic markers, accelerated aging is the consequence. But with the inhibition of those markers longevity will happen. Here are some of the effects on the body of a fasting mimicking diet.

  • Obesity diminishes, because of the weight loss effect due to missing calories.
  • Diabetes: insulin resistance becomes lower and blood sugar levels drop.
  • High blood pressure reduced: many patients were able to reduce their medications or discontinue them
  • Pain conditions improve as all kinds of pain disappears, an effect for which there is no explanation at this point
  • Autoimmune diseases like MS and rheumatoid arthritis improve, likely because of the effect of increased stem cell circulation
  • Prevention of heart attacks and strokes because of reduction of LDL, triglycerides and CRP
  • Cancer cure rates improve by protecting normal cells and the bone marrow
  • Longevity improved in mice with a 3-fold increase of their life span. Telomere length in humans was increased. Increased stem cells will find defective areas that need repair. This effect will open up a new chapter in medicine.
Intermittent Fasting May Benefit Health

Intermittent Fasting May Benefit Health

Conclusion

Calorie restriction is a powerful method to rejuvenate the body. Surprisingly 5 days out of one month of a calorie restricted fasting mimicking diet is all that is necessary to improve the body’s metabolism. Telomeres get increased, damaged white blood cells are removed and stem cells get stimulated. But weight loss, improvement of pain perception and cardiovascular risk reduction take place as well. In mice longevity was significantly prolonged, but this needs to still be shown in humans.

One can think of an intermittent fasting mimicking diet as a kind of internal cleansing. Following this it is easier to restart the metabolism with clean ingredients.

So far I have followed 11 courses of the fasting mimicking diet. But I don’t buy boxes of 300.00 USD every month. Instead I count calories myself, keep the diet balanced and buy the ingredients in the health food store. I agree that the fasting mimicking diet seems to be effective and it helps to keep my body mass index under control.

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Jun
02
2018

Combatting Aging using Artificial Intelligence

I found an article dealing with combatting aging using artificial intelligence. It comes from the April 2018 edition of the Life Extension Magazine.  Both of those concepts sound intriguing: “combatting aging”. It would be nice, if this would be a possibility! And “artificial intelligence” (A.I.) sounds mysterious. LifeExtension researchers have partnered up with an A.I. group, called Insilico Medicine.

Why did Life Extension engage in this project? Many people have side effects with the drug metformin, which is an old diabetes drug. It turns out that metformin stimulates anti-aging genes that help to elongate telomeres and also activate genes that prolong lives otherwise. The thought was to find out how exactly metformin protects against age-related disorders. Once researchers located the genes, they may be able to find herbs that can do the same as drugs with less side effects. Often herbs are safer than drugs.

Background regarding metformin

The FDA accepted metformin (trade name Glucophage) as the first-line therapy for type 2 diabetics, particularly if they are overweight or obese.

Side effects include gastrointestinal irritation with vomiting, cramps, diarrhea and flatulence. Even though this drug is not new, research does not fully understand all metabolic effects of metformin.

Promise of metformin as an anti-aging drug

A trial in Great Britain found that metformin has an interesting anti-aging effect. Diabetics on metformin lived longer than a control group of patients without diabetes who were not on metformin. The diabetics lived 15% longer than the controls. Further experiments with human cells and animal experiments showed that metformin is able to stimulate the mitochondria without producing as many free radicals. Free radicals cause inflammation that leads to heart attacks, strokes, Alzheimer’s and cancer. The suggestion is that all of these diseases will be suppressed when the patient is on metformin.

Mimicking the effects of metformin with three herbs

The co-operative research between the Life Extension researchers and Insilico Medicine researchers concentrated on finding data that would replace the beneficial effects of metformin with three herbs stimulating the same life-prolonging targets in human cells. This is not a small task. The following three herbs in combination cover more than 78% of the actions of metformin.

Withaferin A (found in Ashwagandha)

Weight loss

Withaferin A is a component of the life-prolonging herb ashwagandha. This herb is in use in Ayurvedic medicine because of its ant-inflammatory action; it is also anti-diabetic, anti-cancer, anti-obesity and has appetite-regulating activities. An important observation by researchers was that within 21 days of exposing obese mice to withaferin A they lost 23% of their weight. Other mice on the same diet received control solutions and did not lose weight.

Effect on neurodegenerative disease

There is a neurodegenerative condition, called Lou Gehrig disease (=amyotrophic lateral sclerosis). A group of mice that were the subjects of genetic modification to develop Lou Gehrig disease received withaferin A in their food. Compared to controls without withaferin A they had a 39% reduction of damaged proteins in their spinal cords. They also had 60% less loss of motor nerve cells. These are the nerve cells that pass on the electrical signals between the brain, the spinal cord and into the muscles. The life span of these animals that received withaferin A was 5.4% longer than control animals.

Ginsenoside (found in Ginseng)

The structure of ginsenoside is steroid-like. As the name already suggests, it is present in ginseng. The Insilico Medicine team noticed that it affects many of the same age-decelerating pathways like metformin. Ginsenoside prevents damage to the DNA and prevents loss of mitochondria, particularly in the brain and heart. In cancer cases ginsenoside also suppresses cancer stem cells, which slows down cancer growth. All in all ginsenoside reduces inflammatory changes; it also fights neurodegenerative diseases, cardiovascular diseases and cancer.

Gamma linolenic acid (present in borage seed oil)

Gamma linolenic acid (GLA) is a fatty acid. The source of it is the evening primrose plant, black currant oil or borage. The Insilico Medicine researchers found that many pathways that metformin triggers are also responding to GLA. GLA can reduce inflammation, help with adaptation to stress can modulate metabolism and participates in regulation of gene expression. GLA is also part of energy sensing in diabetes and obesity. It also can slow down cancer development.

Discussion

One has to be cognizant of the fact that LifeExtension is in the business of selling herbal supplements. It would be in the company’s interest to find an herbal combination that mimics what Metformin does. They say they have found it; so we are told in the April 2018 article of the LifeExtension magazine. But a 78% overlap of actions when the herbs were compared to metformin is not a 100% overlap.

Conflict of interest

There seems to be a conflict of interest between doing basic research on anti-aging and marketing an anti-aging product. I like to see confirmation of these findings by other independent researchers. I am not too keen to spend $1.40 every day for the rest of my life in the hopes that this herbal concoction would slow down aging. Also to state that this mix of three herbs would do the same as Metformin is a large leap of faith. At this point I am not even ready to swallow metformin just because of one trial in England that showed a beneficial anti-aging effect.

Combatting Aging using Artificial Intelligence

Combatting Aging using Artificial Intelligence

Conclusion

The old dream of finding a pill for anti-aging is alive and well. If you believe this research you are likely to buy this pill and keep on taking it for the rest of your life. But I am not so certain that either swallowing metformin or swallowing this herbal concoction will do what the researchers were hoping for. They have done some basic research with mice and rats. But they tested each of the herbs  separately, and the researchers have then mixed the herbs and claim, that this mix will do what each single herb in isolation has done. We do not know anything about the interaction between these herbs. We do not know whether there will be the same anti-aging results with the mix. All these claims are yet subject to more testing.

Proposed clinical trial

I like to see a human trial where the anti-aging pill of Life Extension is given once per day for several years (let’s say 5 years). After that anti-inflammatory indicators, telomere length and toxicity should be tested in each subject that is part of the study. If trials like this were successful in humans, I would consider buying this new supplement, but not any earlier!

Apr
14
2018

Where Does Fat Go With Weight loss?

People often wonder where does fat go with weight loss? This question recently came up in a CNN conversation.  The answer was originally researched by Dr. Ruben Meerman and Professor Andrew Brown.

Dr. Meerman is an assistant scientist at the University of New South Wales and author of “Big Fat Myths: When You Lose Weight, Where Does the Fat Go?” Professor Brown is the head of the School of Biotechnology and Biomolecular Sciences at the same university.

When you lose 1 kilogram of fat, where does fat go with weight loss?

The interesting answer to this question is that fat gets metabolized. Dr, Meerman and Prof. Brown pointed out that originally Leifson et al. answered this question who used heavy oxygen and found out that this was metabolized into heavy water.

Technically these experiments are fairly complex, but they allow the researchers to see exactly where the body incorporates these chemicals and where they end up with breakdown of fat. The BMJ paper describes that the breakdown of 1 kg of fat follows the following pattern: It breaks down into 0.84 kg of CO2 (carbon dioxide) and 0.16 kg of H2O (water). In other words, the lungs are the primary organs that get rid of fat and the kidneys excrete the water. There is a bit of extra energy in this chemical reaction as well, which dissipates through the skin and through exhaled air.

What did health professionals think where the fat would go?

The health professionals were doctors, dieticians and personal trainers. About 65% of them thought fat would evaporate into energy/heat. About 10% thought fat would end up in the feces. 5% thought fat would turn into muscle. Another 5% thought fat would turn into sweat or urine. 8% were correct that fat would become CO2 and H2O. 7% said they did not know.

The chemistry of fat deposits and metabolizing fat

The body deposited triglycerides from the liver metabolism of sugar and fatty acids into fat cells and stored them as oleate (C18H34O2), palmitate (C16H32O2), and linoleate (C18H32O2). Part of this are many chemical reactions, including a number of enzymes. These fatty acids form esters and turn into gigantic molecules with this chemical formula: C55H104O6. The BMJ paper further says that an overall chemical description of metabolized fat would look like this:

C55H104O6+78O2→55CO2+52H2O+energy. In plain English it means that 1 molecule of fat ester (from fat storage) is metabolized together with 78 molecules of oxygen. This results in 55 molecules of carbon dioxide, 52 molecules of water and energy.

Fat turns into carbon dioxide and water

Based on this chemical reaction a calculation of the breakdown of fat into carbon dioxide and water was possible. The surprising result is that 84% of fat becomes carbon dioxide and only 16% of fat becomes water. We exhale the carbon dioxide from our lungs and it is mostly the kidneys that excrete the water. People who lose weight are aware that they have to urinate more often. But they do not notice that they get rid of a lot of carbon dioxide, as this is a subtle process.

Some observations from the fasting mimicking diet

The fasting mimicking diet (FMD) was at the center of the most recent anti-aging conference in Las Vegas I attended. This was the 25th Annual World Congress on Anti-Aging Medicine in Las Vegas, Dec. 14-16, 2017. Late in December 2017 I started 5 days of FMD and have just completed my 4th round of it (FMD is done 5 days out of each month). My main interest in doing this is to prevent heart attacks and strokes and I like the idea of stimulating telomeres for anti-aging and increasing stem cell production. See more details under this link.

Personal experience of fasting mimicking diet

I keep meticulous records of my body measurements using daily body composition scales, which I record in a booklet. Between March 23, 2018 and March 28 I lost 1.5 kg from 64.8 kg to 63.3 kg. Fat composition was reduced from 14.1% to 12.2%. Visceral fat was reduced from 6% to 5%. My muscle percentage rose from 38.1% to 39.1%. The basic metabolic rate was 1471 Calories on March 23 and went down to 1449 Calories on March 28. My body mass index went from 22.0 to 21.5.

I definitely noticed the frequent urination, something I had noticed in the past in 2001 when I lost 50 pounds over 3 months. Of course it is understandable when you reduce your daily calorie intake to 600 Calories per day that you will lose this amount of weight. People have different metabolisms. It may be that you won’t lose as much as I did.

What causes mainly weight loss?

There are many people who think that extra exercise would help you lose weight. But a publication has established that only about 8% of weight loss is due to exercising. 92% of weight loss is due to dieting.

Regular exercise is important for conditioning of your lungs, heart, muscles and joints. But to keep things in balance a reasonable diet, like a Mediterranean diet, should also be part of the regimen.

Sugar overconsumption

The obesity wave in the US started to take off between 1976 and 1980. 40 years later it is still rising. It is interesting to note that both wheat flour and sugar consumption in the US were increasing parallel to the rising obesity figures. In the 70’s the old-fashioned wheat has changed into the force hybridized Clearfield wheat, which is now 100% of the commercially available wheat. Clearfield wheat contains 7-fold higher gluten amounts than the old-fashioned wheat that your grandparents consumed. Gluten stimulates your appetite, so you crave more wheat and you crave more sugar. This becomes a vicious cycle.

Excess calories are stored as fat

The liver metabolizes sugar from regular food and from processed food into triglycerides and LDL cholesterol (the bad cholesterol that plugs up arteries). As I mentioned above, the body stores any excess triglycerides as fat and deposits the excess into fatty cells. You see from this that essentially sugar and wheat end up as fat deposits. I suggest you change your food intake into eating sensible food with fewer calories. Start by eliminating most of your sugar, wheat and processed food intake. This will help you to melt fat away as I showed with an example of my 5 day FMD.

Where Does Fat Go With Weight loss?

Where Does Fat Go With Weight loss?

Conclusion

I reviewed facts about the chemistry of melting fat away. The question is where does fat go with weight loss? In the process of weight loss fat breaks down into carbon dioxide and water. I also documented how you can lose fat in just 5 days (1.1 kilogram) on a 600-calorie diet and reduce the body mass index from 22.0 to 21.5.

Most people do not recognize the importance of watching their diet to achieve weight loss. 92% of weight loss occurs as a result of dieting. Wheat and sugar consumption have a direct connection to the obesity wave that started between 1976 and 1980. I have cut out all wheat, all sugar and all processed food in 2001. This allowed me to lose 50 pounds then and my body mass index today is 21.5. It can be done, even if you are 73 years old.

Feb
10
2018

What To Do To Stop Eating Junk Food

Eating junk food is a favorite pastime in North America, so what to do to stop eating junk food? Everybody knows that it is not a good choice, and it is known that health problems have a connection to unhealthy eating habits. When you are used to eating junk food, your taste buds are accommodated to the inferior foods that you want to avoid. I would suggest you educate yourself first regarding what junk food is, and next compare it to healthy food. Junk food has additives and taste enhancers.

Monosodium glutamate

Monosodium glutamate is one additive that often is on the ingredient list of processed foods. This is not a harmless flavor enhancer. It belongs into the group of excitotoxins. The substance can destroy brain cells. It also has the potential to give you a nasty headache, especially if larger quantities are in the food. When we look for food, we do not want to get a headache or risk losing our memory down the road. I threw out all MSG containing foods in 2001. To make it challenging MSG comes under many disguised names: autolysed yeast, monosodium glutamate, textured protein, yeast food, sodium caseinate and others.

Read labels and exclude products with MSG in it. It is a good investment into your future without Alzheimer’s disease or other cognitive disorders.

Avoid refined sugar

Next you want to make sure that sugar is excluded from your diet; with this I mean refined sugar as well as sugar from processed foods. If you read food labels, you probably are aware of how much sugar manufacturers include in processed foods. It tastes pleasing, it is cheap and it makes people come back to buy more. But you as the consumer have a right to get rid of this as it causes your insulin level to increase, and on the long term paves the way to diseases such as diabetes, cardiovascular diseases (heart attacks and strokes), Alzheimer’s disease and others. As a result I do not buy anything with added sugar.

Use stevia instead of sugar

If I like to sweeten my coffee or yogurt, I can do it by adding a tiny bit of stevia, a natural plant sweetener. There are no calories, there is no insulin response, no worry about diabetes or Alzheimer’s, and no tooth decay either.

Cook more meals at home and avoid restaurants

The more you can cook at home, the easier it is to take your lunch salad along in a BPA free container. It is better for you, better for your health, and by actively avoiding junk outlets; restaurants will get the message and offer healthier food choices down the road. It is a process of years to change consumer habits. You will be the beneficiary. Here is an example how to order food in a restaurant, if you want to make healthy choices:

Eating out at a restaurant

What would you like for a drink?

The first thing the waiter will do is asking you what drinks you want to order. My answer is sparkling (or non-sparkling) mineral water. This establishes that I do not want to order alcoholic drinks or sugary sodas. They are empty calories; they are also overpriced. But if you really want to have a glass of red or white wine, make sure that you pick a good one and only one glass. Studies have shown that the resveratrol in it will prevent heart attacks, but too much of it undermines your liver and the healthy condition of your pancreas.

The main event

Next the waiter will come with bread and butter. It is best to skip these offerings. I just say: “Thank you, but I don’t eat bread or pasta”. As a matter of fact I usually tell the waiter when I order the mineral water that I do not want any bread. Waiters nowadays understand: no carbs! (The truth is that you do indeed eat carbs. Vegetables and fruit are low-density carbs!) It goes like a red line through the rest of the order. It starts when I order my meal: a bowl of salad as a starter is great, and next I order meat or fish with a side of vegetables. The waiter understands, and often restaurants will offer to substitute the pasta or potatoes with extra vegetables.

Dessert anybody?

After the meal the waiter will temptingly produce the dessert menu: any dessert today? The answer is a simple “no, not today”. After a filling meal nobody needs a dessert that is off the calorie Richter scale!

Usually this is the blueprint for me at a restaurant. With this approach you will avoid weight gain, but you will leave the restaurant satisfied. Unfortunately these days in most restaurants we do not have any choices yet with regard to organic food. More restaurants are starting to pay attention. Again, it is consumer habits that make a change!

At home the thought processes are very similar to eating out in a restaurant. You develop some discipline and stick to healthy foods. Avoid sugar, MSG, too many starchy foods and processed foods. Before you know it, it becomes a lifestyle that you take with you wherever you go.

Shopping for healthy foods

As we want to go out to restaurants less and eat at home more, it is important that I tell you how to shop. We want healthy food with no or a minimum of insecticide residues on vegetables or fruit. This is why it is important to buy a lot of organic vegetables and fruit.

Before you start shopping I suggest you look at your fridge critically. Cut out all refined sugar and starchy foods. So you go through the content of your fridge and look at all of the labels to assess what every food contains. I did exactly this in 2001 and 1/3 of the content of my fridge had to be thrown out, as it was incompatible with a sensible diet. Not to add any additional sugar was easy, but things like jams that have 45% to 50% of sugar in them had to be removed as well. Bread had to go and all soft drinks (=sugary drinks) had to go. It was quite an eye opener.

Maintenance of your no sugar program

In the meantime we shop at the periphery of a grocery store as follows.

Start at the deli: your low fat cheese varieties, roasted chicken or turkey breast or lean ham if you choose are all found here.
Go on to the meats: lean cuts of beef, pork, chicken, lamb will be found here.
Fish and seafood: salmon, sole, cod, halibut, trout, mussels, shrimp will be there to choose from.

Continue at the vegetarian section: tofu, tempeh and veggie burgers. It is debatable how valuable soy products really are. About 95% of the soy crop is genetically engineered, and textured soy protein has nothing to do with a “natural” product.
At the dairy section you will look for 1% milk, almond milk or pea protein milk, yogurt, low fat cottage cheese, and more low fat variety of cheeses.

More shopping

The bakery section is also at the periphery, but you will want to be very discerning, as these are products which offer not much more than dense carbohydrates, trans fats, and a lack of minerals. The dozen bagels will not offer you much nutritional bang for your buck!
Finally you will arrive at the produce department. You will likely go for all the green leaf choices like leaf lettuce, kale, chard, spinach, as well as the cabbage varieties (broccoli, green cabbage, sui choy, napa cabbage and cauliflower).

More shopping for the right foods

The other ones on your list are the intensely colored non- root vegetables like tomatoes, red and green peppers, also mushrooms, which are a power house of minerals, green beans, asparagus, as well as onions and garlic. You will also buy your fruit: apples, oranges, grapefruit and other citrus, pears, berries, and pineapple. You will go easy on mango, papaya, and banana because of their high sugar content.

The deep frozen section can be your best ally

Look for deep frozen vegetables, fruit, and fish as well as meats. As vegetables are quickly readied for the freezer, their vitamin content can be higher than that of a vegetable that has spent 8 days in transit from the field to the produce department. The deep frozen section also gives you access to a lot of variety. You’ll be able to enjoy some strawberries, even when they are not in season. Read the labels, as some fruit have been packaged with sugar syrup. Look for the varieties, where no sugar has been added. The frozen section also contains some highly processed items: deep-fried foods and dessert selections, which may not be an accessory to full health, but rather to an empty wallet.

Canned foods

Canned foods can be useful, as long as you are dealing with fruit that are canned in their juices and not in sugar syrup. The vegetables are less valuable in vitamins than their deep frozen counterparts. Watch out for varieties, where less salt is added. The label will tell you” low sodium”. With canned products it is also important to pay attention to the can. Many of the cans are lined with a BPH product, which is an immune disruptor. Look out for cans, where the label clearly states that they are “BPH free.”

Some more staple foods

You will not have to navigate all the aisles, except for your cleaning products and your cosmetics. There are some staples, which you will also require: olive oil, some olives, almonds or macadamia nuts (raw or dry roasted). The one cereal product, which is valuable, are coarse rolled oats and some pot barley. Both varieties carry a lot of fibre, which makes them very useful food staples. Avoid the “quick cooking” or “instant” oats. Due to the processing, the carbohydrates are absorbed a lot faster and consequently trigger a higher insulin response.

Shopping for drinks

You will wonder about drinks next. Having passed the colas, ginger ales and other sugar sodas you may eye the diet drinks. Beware of drinks sweetened with aspartame. There is increasing evidence that phenylalanine (brand names: Aspartame, NutraSweet and Sweet’N Low) is not a “harmless” sweetener. Newer research has shown that it can cause gastroesophageal reflux (=GERD) and migraine headaches.

Stevia, a sweetener from a South American plant, does not have harmful effects. It is safe to use as a sweetener and does not cause an insulin response. You are best served with mineral water, purified drinking water, herb teas, tea or coffee. Fruit juices do have vitamins and minerals, but they are high in sugar causing an insulin release.

No canned fruit juices

You would not really eat 3 large apples in one sitting. So why insist on drinking 8 oz. of apple juice? You’ll ingest all the sugar and forgo the fibre! You’ll also notice, that a lot of fruit juices have been mixed with sugar, water, artificial flavor, some color, and as an apology some vitamin C is often on the list of ingredients. They are appearing on the shelves as “a good source of vitamin C”. In reality we are dealing with flavored, colored sugar water. Use your own judgment, whether you want to spend your dollars on this selection!

Convenience and snack foods

In the aisle adjacent to the pop you will very likely encounter a huge selection of convenience and snack foods. They have several things in common: you have met them on TV, some will be high in starches and fat (chips), others will be high in starches, sugar, and fat (cookies, donuts, cream pastries), and we are dealing with trans fats. Do take time to read the listed ingredients, and then decide, whether you and those who eat in your household deserve nutritional garbage. You have now completed your round trip in the supermarket.

Summary of your round trip in the supermarket

To sum up the most important facts, remember the following:

  • Do most of your shopping at the periphery of the store.
  • Look for fresh products – the less processed, the better.
  • Read the ingredients on labels.
  • Stay away from nutri-garbage
  • Buy the majority of your fruit and vegetables as organic produce. There are exceptions like raspberries, blackberries, asparagus, avocado where the regular produce is clean. But strawberries, bell peppers, broccoli, celery, grapes, spinach and tomatoes are all part of the crop that has been sprayed. Beware of the “Dirty Dozen“!
What To Do To Stop Eating Junk Food

What To Do To Stop Eating Junk Food

Conclusion

When you cut out junk food and adopt healthy food habits , you will loose a few pounds, which is natural. The sugar and starchy food you cut out had calories that you are no longer consuming. This makes you loose some weight. But you will feel more energy, because you are feeding your body what it needs. You no longer get those hypoglycemic episodes that made you tired before. Essentially you switched from the Standard North American diet that includes junk food to a Mediterranean-type diet. This type of a diet has been found to be anti-inflammatory. It prevents arthritis, diabetes, heart attacks and strokes. It may also prevent some cancers, but various studies on cancer get different results. If you follow this type of a diet without junk food you will live a longer life and stay healthier.

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Nov
26
2017

Prevent Cancer, Cut Sugar

If you want to prevent cancer, cut sugar! This is the message of an Oct. 13, 2017 study. The research team had done experiments for 9 years, when they concluded that it was refined sugar that caused spontaneous mutations of RAS proteins. RAS proteins are responsible for cell growth. When a substance like sugar turns them on all the time, they can cause mutations that lead to cancer. In this article research concentrated on yeast cells, and the publication is in Nature Publication. The CNN publication describes this in simpler language. Essentially the research team found that a sugar molecule, fructose-1,6-bisphosphate, was responsible in obese patients and in diabetic patients to mutate a RAS protein, which as a result can turn into an oncogene causing cancer.

Evidence that sugar causes obesity and type 2 diabetes

  1. A September 2017 US study followed 41 children age 9 to 18 with initial fructose consumption of >50 g/d. The treatment of the children consisted of an isocaloric fructose restriction of only 9 days. Following that their liver fat content decreased from 7.2% to 3.8%. In addition intraabdominal fat decreased and new fat production was reduced from 68% to 26%. The authors pointed out that reduction of sugar consumption in obese children was a very effective treatment tool.
  2. This August 2017 study from Helsinki followed 71 obese males for 12 weeks. They consumed 75 grams of added fructose every day in addition to their normal food intake. The liver fat content increased and cardiovascular risk factors worsened as blood tests showed. The investigators concluded that the adverse cardiometabolic effects were a result of the added fructose. They were not secondary to the weight gain (a theory in the past).
  3. This February 2017 study from the US the Taiwanese Healthy Aging Longitudinal Study in Taiwan was also of interest. It consisted of a 5-year long study involving middle-aged and elderly patients with type 2 diabetes. The result was that patients with more physical activity, a better diet and a higher score regarding psychosocial health did much better with respect to managing their diabetes. Maintaining a healthy lifestyle is particularly important for the elderly to prevent diabetes.

Evidence that obese patients and type 2 diabetics get more cancer

  1. In this 2016 study from Poland the effect of diabetes causing various cancers was under investigation. The authors pointed out that worldwide in 2014 there were 387 million cases of type 2 diabetes and it was still rising. When they looked at correlation between various cancers and type 2 diabetes they found that diabetes had the strongest association between pancreatic cancer and liver cancer. But there was also an association between diabetes and breast cancer, bladder cancer and kidney cancer. Head and neck cancers were more frequent among diabetics. Some diabetic medications made cancer frequencies worse, others, like metformin made them better.
  2. In this March 2016 article from the BJC (British Journal of Cancer) cancer frequencies were correlated to patients with obesity and to patients with diabetes. Researchers found that some types of cancer correlated with obesity, whereas others did with diabetes and not with obesity. They found that type 1 diabetes had its own set of cancer risks while type 2 diabetes had a different set of cancers that correlated to the disease

More on cancer risks in diabetics

  1.  A 2015 study from Malaysia with an 11-year follow-up describes that type 2 diabetes had increased in the population which researchers studied. The investigators concentrated on a female population where they found a strong correlation between diabetes and endometrial cancer, ovarian cancer, breast cancer and cervical cancer. In a group of 860 cancer patients they found that 26.5% were diabetics. They were at a much higher risk of getting these cancers.
  2. A 2016 study from the US examined 2,836 veterans who had problems with their esophagus. 1,704 received a diagnosis of esophageal adenocarcinoma, 1,132 of them had gastroesophageal reflux disorder. Among the cancer patients there were 30.8% diabetics. The researchers calculated that for diabetics there was a 2.2-fold higher risk of developing esophageal cancer. The only other risk factor they could identify was nicotine dependence, which showed an association with a 1.7-fold risk of to develop esophageal cancer.

Evidence that sugar causes cancer

As explained earlier research found that fructose-1,6-bisphosphate is responsible in yeast cells to lead to RAS mutations. Human cells have the same metabolism as yeast cells, and they also have RAS protein and fructose-1,6-bisphosphate. Fructose-1,6-bisphosphate is important for cancer development in humans. Yeast cells are diploid cells as are human cells. But yeast cells are not human organisms, so the parallel stops at one point.

  1. A 2014 study from China showed that fructose-bisphosphate aldolase was a marker for lung cancer metastases. This enzyme breaks down fructose-1,6-bisphosphate. Depletion of fructose-bisphosphate aldolase A reduces cell motility of cancer cells and the ability to cause more tumors. In other words, the key for cancer cells to thrive is the presence of fructose-1,6-bisphosphate.
  2. In this 2013 study from Beijing gastric cancer biopsies research examined these samples for fructose-1,6-bisphosphatase, the enzyme that breaks down fructose-1,6-bisphosphate.

The enzyme was under expressed in 86.2% of the gastric cancer biopsies. This meant that glycolysis was stimulated in the cancer cells. An overabundance of fructose-1,6-bisphosphate caused tumor cells to get into an active phase and to metastasize.

Discussion of why sugar causes cancer

I have previously discussed this topic in a blog 3 ½ years ago. At the time a few steps were missing from the knowledge we have today. Nothing has become different regarding the connection of sugar overconsumption and the risk of developing cancer. First of all, we have learnt that fructose overconsumption or sugar overconsumption leads to fructose-1,6-bisphosphate in the blood, which stimulates RAS proteins to mutate and stimulate oncogenes to cause cancer. In addition, people who are overweight, obese or have diabetes have too much insulin production, which can also lead to cancer causation. Finally, obese people have a lot of very active kinins in the blood that can cause cancer as well. In conclusion, what has changed between March 2014 and now is that we have a lot more detail why things happen the way they do. Connections that used to be obscure have now a rational explanation.

The message is that we need to cut out refined sugar from our diet, cut out starchy foods and cut out processed foods. This will improve our metabolism and reduce our risk of getting cancer. We will also lose weight, which I have experienced in 2011 when I lost 50 pounds over 3 months. What did I do? I was just doing what I described to you: cutting out sugar, starchy foods and processed foods.

Prevent Cancer, Cut Sugar

Prevent Cancer, Cut Sugar

Conclusion

Want to reduce your risk for getting cancer drastically? Then cut out sugar and starchy foods along with processed foods (which have too much sugar in it).  Strangely enough it was only now that researchers have found the missing link. The culprit is fructose-1,6-bisphosphate, a metabolic byproduct from sugar consumption. It stimulates a RAS gene, which can mutate, turn into an oncogene and eventually cause cancer. This fact was not known a few years ago. But the knowledge that cancer can occur due to diabetes, obesity and insulin resistance goes back a long time.

We need to learn from science: cut out refined sugar, starchy foods and processed foods. This will change insulin resistance into insulin sensitivity. Fructose-1,6-bisphosphate will not accumulate, but get normally metabolized. This way fructose-1,6-bisphosphate does not pose a problem for RAS proteins. Your insulin level will normalize, the previous kinin overproduction will disappear and your risk for cancer will decrease.

We have allowed the sugar industry to undermine our health for too long. It is time to take back the control over our lives, assess our food habits and make the necessary changes.