Ketogenic Diet Makes a Big Fat Comeback

Ketogenic diets are not new.

You might recall that ketogenic diets were made famous in the 1980s and ’90s by Dr. Robert Atkins and his products are popular with many dieters to this very day.

Interestingly, even up until today, some Doctors use the ketogenic diet to hinder seizures in those who have failed to respond to drug therapy. It was around 1998 that I first heard the words “if you eat more fat, you can lose more fat.”

I am one who never denounces something without giving it a fair shot.  Crazier ideas have proven factual.

Truthfully, I am quite fond of the saying, “The true definition of ignorance is to denounce something one knows nothing about.” So I set out to learn first hand.

Back then, as a  Personal Trainer and health educator, my reach was pretty substantial. Credibility was at stake with every suggestion that I made.  After all, my goal is to help others improve their health.  Each week my clients would tell me about Dr. Robert Atkins and his book about how eating bacon and cheese were dropping notches on their belt loops I had long since given up both of those foods in the name of health to reach my weight goal. After losing 80 lbs., I rarely ate either of them.

ketogenic diets, metabolic therapiesI found that my clients were boasting new found energy. At the end of our workouts, I could see they clearly performed BETTER than they had before. Many boasted feeling better than they had in their lifetime. This ketogenic diet seemed to really help change my client’s health quickly.

And then the other shoe dropped.

The Ketogenic Thrill Is Gone.

About two to three weeks into this new “diet,” many of my clients fell off the fat wagon. Why? It seems that fatigue limited their inability to complete workouts.  Others shared that it was just ‘too hard” to give up certain foods. Most cheated. Back to the drawing board, they went.

Why?  Their bodies had yet to become adapted to ketones as a fuel source.  I would later learn this horrible fate was called the “keto flu.” There would be a ketonian nirvana if you could survive the wrath of the keto flu.

It was the rite of passage into the world of being in ketosis.   For me, the intrigue set in. I was exercising about 5 hours a day easily. Would I lose energy?  What was this diet? Maybe I should test it out for myself. I committed to my first N=1.

Sixty days was the trial period, and I would stick to it. Then something amazing happened.

Eureka Moment.

Around week 3-4, I noticed several awesome things — no more blood sugar highs and lows. I was eating less.  I was eating LESS OFTEN.  Feelings of pure energy and true clarity of mind had me singing the praises of Dr. Atkins.

Although I still was unsure if this was healthy or not, I felt great.  Especially of concern to me was  WHEN NOT IF,  cholesterol issues would show.  The thought haunted me. But I felt amazing!

But could I live like this?   Not only could I, but wait until you see the changes in my lab work after eating mainly fats. EVERY marker for inflammation – GONE from my body.    http://biohackingwellness.com/big_fat_success/  see my ACTUAL test results before and after eating high fat.

Lone Soldier.

Every person I knew that had started this higher fat eating strategy was back to their original eating strategy except me. I stayed the course with very few blood sugar spikes. This strategy (I hoped) would one day pay off.

What History Proves.

Something deep inside me told me that eating fat was not bad. Weren’t’ our brains are about 60 % fat? And what about the fat-soluble vitamins? Don’t they need fats to be assimilated?  Our bodies make Vitamin D with the use of cholesterol. Another fat-based substance.

Cave dwellers did not go out in search of a 100-calorie snack pack. They ate meat, fat, fish, bark, insects, and fruits and veggies in season.

Here is the continued argument for the validity of a ketogenic diet. If we look at the requirement of our bodies that are of utmost importance, we can see the logic.


Fat Facts

Ketogenic,butter, saturated fat, LCHF, ketosis, intermittent fastingPrimarily fats help to make hormones and neurotransmitters and signal satiety.
• Additionally, fats also help to make MYELIN which is the sheath that covers nerve fibers
• 60% of our brains are fat.
• If we don’t EAT cholesterol, then our body will make MORE.
• When our body is running on fat as fuel, the energy extracted provides about 30% more ATP than glucose.
• Animal fats do not oxidize and cause free radicals the way other oils do.

Additionally, fats do not raise blood glucose or insulin.

You can’t get THIS in a pill.

The ACTIVE form of B12 (methylcobalamin) derives from an animal source (or blackstrap molasses). Humans and animals have difficulty using synthetic forms of B12, and our genetics dictate this. Much of what we get from plants would be unusable without fats.

If we are to get what our DNA requires, the co-factors we need to survive and procreate it becomes pretty clear.

Knowing that electrons RULE when it comes to energy – a keto diet is superior in its ability to provide a steady supply of electrons.

Keto Done RIGHT.

The ketogenic diet, when done right, is comprised of about 25-40 grams of carbohydrate only.  Contrary to the Atkins diet of the past, a true healing ketogenic diet calls for only a modest intake of protein. For most women, this averages out to about 50-70 grams per day — 70-120 grams for men. Anyone in the bodybuilding community would call me a fool for the last statement I just

made. They would be uninformed.

Check out this article on ketones, ketosis, and preserving muscle.
http://www.fasebj.org/content/30/1_Supplement/lb383.short

Overeating protein has a very negative effect on our genes. High protein intake also causes an increase in ammonia in our blood. So, in the process of elimination, we can see the facts.  Check out these resources on the overconsumption of protein.

Ron Rosedale – Protein: The Good, The Bad and The Ugly

Bacon and Cheese.

ile bacon and cheese are ketogenic foods, processed food is still processed. I am not saying you should not eat them at all.  But strictly limiting them assures you don’t add one health issue to remove another.


Work With Eating Windows.

Think HUNTER-GATHERER not handfuls of nuts. Nuts are great on a keto diet, but those carbs add up. Containing the eating window to a six to eight hour period works wonderfully in conjunction with a well-designed keto diet.

This comeback is a true health hack! It might just be what the “doctor ordered.”

Our Mighty Mitochondria-(practical tips to fix your energy crisis)

Mitochondria.  Not exactly dinner table conversation.

“Could you pass the butter and oh-by-the-way; what have you done for your mitochondria today?”

Not a household word yet.  Perhaps though, soon we will be chatting with friends about how we enhance our mitochondria in the same way we talk about what workouts we are doing for our best fitness.

What exactly is at the heart of mitochondrial function, and why is it so integral to our health and longevity?

How The Energy Crisis Begins.

You start your day jumping in the shower, grabbing breakfast and heading off to work.  On the way, you may catch a cup of coffee. Or two.  By mid-morning most feel that they need just a little “pick me up” in the form of a sweet snack.  For those whose jobs demand that they keep a feverish pace, you may even grab an energy drink or a soda.  A quick” bite.”

We are all seeking energy from a source that will pick us up quickly, right?  We feel we need it.  Done repetitively, this becomes a habit that actually “feeds” your energy crisis. It’s a cruel trick our body plays on us. And, then there are these tiny little mitochondria. Poor, hungry little mitochondria.

What Goes in IS Important.

Furthermore, these little energy-producing factories are feverishly trying to gather the raw materials to produce endogenous (made inside the body) energy.  But you have provided no such materials.  Why? Because you have given these little powerhouses nothing more than sugar, caffeine, and stimulants. The result?  Feelings of fatigue and run down.

We cannot seem ever to have enough energy. Now our adrenals and our nervous system are overtaxed. What do we do?  Reach for more caffeine, sugar and, stimulants, in a  vicious cycle that leaves us feeling burned out and stressed out.  Why? Because pure, lasting energy eludes us.

So what makes these little dynamos tick and how do we harness the power they are capable of producing?  What slows down their feverish energy making pace or worse, what causes their burnout?

A Tale of Two Organelles.

“Mitochondria and chloroplasts are two organelles that  have striking similarities to bacterial cells. They have their own DNA, which is separate from the DNA found in the nucleus of our cells.   And both organelles use their DNA to produce many proteins and enzymes required for their function.”  This is according to http://www.learn.genetics.utah.edu./  That is of course, if they have the raw materials to do so.

It is believed that mitochondria once lived in the ocean. Separate organisms from our own human form.  In the same way a bacterium can live inside a human host, mitochondria have merged with our own human  cells and we came to have a symbiotic relationship with them.   They somehow, over the evolutionary process became PART OF US. 

When they cease to exist so do we.  Mitochondria dysfunction is at the heart of all major diseases today.  Take for example MS which is a perfect example.

A Doctor Reverses Her Own Multiple Sclerosis.

Dr. Terry Wahls, assistant Chief of Staff at Iowa City VA Health Care and clinical professor at the University of Iowa,  suffered from MS.  After years of research, she devised a diet that addresses explicitly mitochondrial deficiency and sought to correct her own. She recovered from MS even though it’s latter stages she was confined to her wheelchair.  She now rides her bike to work.

How did she make such a miraculous recovery after being afflicted by a disease that has no cure? Dr. Wahls MINDED her mitochondria and uncovered what dictates the health of one of the most critical parts of the human body aside from the brain.

A diet was then devised as a dietary regimen to address the deficiencies we all face.  Dr. Wahls repaired her damaged mitochondria and reversed her symptoms so dramatically.

Mitochondrial deficiency is at the heart of most diseases that affect muscles and strength or energy and fatigue.
Watch the TED talk here With Dr. Terry Wahls

You Are Only as Healthy As your Mitochondria.

We now know that the health of our mitochondria determines our longevity.  Our “energy and life force” reside in these tiny cells. We are electrical and complicated beings.  But to discover what “makes us tick,” we need to go back to the barest of basics.

We know that light, water, and, magnetism play a massive role in the communication of one cell to another. LIGHT is the way our cells communicate. The work of Professor Fritz Albert Popp details how our bodies have millions of biophotons are the great communicators of our bodies and to our bodies.

You see, your cells speak LIGHT language. We are electrical beings.  Water is the substance in which all of our cells bathe.  Water intake and the adequate intake of minerals help these little biophotons to communicate with one another.

Feeding the machine.

Mitochondria derive their “raw materials” in the form of carbohydrate, protein, and fatty acids.  Those will convert these into ATP (energy) via a process that is known as “oxidative phosphorylation. ”

The mitochondria have a process whereby they take glucose and convert it into pyruvate.  Pyruvate gets oxidized into CO2 via the citric acid cycle.  Oxidation of fatty acids yields a substance named acetyl CO A.

This pathway is at the center of oxidative metabolism.  You may know it as the KREBS CYCLE  (see below)  Special thanks to the authors (see logo’s on their work in the pictures below of Sulfur- Rich Foods).

Our Native Fuel.

In the womb, we derive nutrition from our mother. When we are born, we are born in a state of “ketosis,” which is our native state. Mitochondria thrive on ketones as fuel. If they did not, a fetus would have no chance for survival

. Ketones turn on our survival genes. Let’s look at how the presence of this energy source can affect inflammation, oxidative stress, and the disease process.

Ketones are potent signaling molecules that also tell our bodies that food is scarce. Our mitochondria can make about 30% more ATP when fueled from ketones than they can from using glucose as the primary fuel source.

Sulfur- Rich Foods.

Sulfur rich foods are a necessity for adequately functioning mitochondria and can be found in eggs, onions, arugula, coconut milk (and coconut oil).  Cruciferous veggies like broccoli, cabbage, cauliflower are also fantastic sources. Greens like mustard, radish, kale, and turnip contribute sulfur as well.

Nature intended us to get this valuable nutrient through our foods. Note in the Krebs cycle diagram below that you can see the sulfur molecule in YELLOW.

The Krebs Cycle-Your Energy Factory.

Thanks to wiki (dinghy) for this colorful example

Sulfur would be at the top of the list of key compounds for mitochondrial health. An end-product in this cycle that is worth mentioning is something called NADH.

NADH is scarce in those with mitochondrial disorders. AND in some with autoimmune challenges.  The benefits of NADH are on the lips of scientists as we speak. Let’s look at a few practical tips to keep your mitochondria humming and yielding bountiful energy.


 From Dr. Susanne Bennett’s Book

“Might Mito”

Finally, Dr. Bennet recommends these nutrients for optimal mitochondrial function

• Omega 3s (healthy fats) – Helps to build up your mitochondrial membranes.

  • You should take a quality multi-vitamin and mineral formula – To ensure you are getting essential minerals, antioxidants, Vitamin C (studies have shown protection to  the mitochondria against oxidative stress)
  • Add the B complex nutrients as well.
  • Coenzyme Q10 (CoQ10) – Co Q 10 is a cofactor/ antioxidant that has been studied for its ability to reduce mitochondrial DNA mutations that contribute to degenerative diseases and aging.
  • Magnesium –Magnesium is linked to over 400 reactions in the human body and has been linked to the reduction of mitochondrial DNA mutation, and about 50% of us are deficient. It provides many other health benefits, such as maintaining a healthy heart and muscles, hormone metabolism, and a healthy immune system.
  • Carnitine –  Carnitine helps transport functional lipids (fatty acids) to the mitochondria. Contributes to metabolic support and, may also help remove toxins.
  • D-Ribose – A vital function of Ribose is to boost muscle strength. Marked improvement in symptoms of chronic fatigue syndrome in studies.
  • Resveratrol – A phytonutrient found abundantly in grapes and red wine.  Shown to increase the number of mitochondria in mice.
  • Amino acids – Many of us are protein deficient. There are eight essential amino acids for optimal energy, muscle, and, immune health.  They must be ingested.  We do not make them.

Lack of exercise and poor health habits can lead to mitochondrial dysfunction.  Some of the symptoms to look for are:

Fatigue, lack of energy, feeling burnt out
• Excessive pain and soreness after work-outs
• Memory loss
• Brain fog
• Mood changes
• Headaches
• Decreased mobility and joint stiffness
• Tingling and/or numbness
• Decreased immune function (longer healing time, infections)

The symptoms mentioned above could indicate that you may be at risk for the onset of challenges of the mitochondria. Soon, minding our mitochondria will become as much of a ritual as brushing your teeth or showering, and you will revel in all your newfound energy.

Nootropics: In Search of A Better Brain

“A substance that improves memory and facilitates learning.”

Pronounced “No TRAW Picks”.

Even though you may not have heard the term, you probably do something that helps you focus and think more clearly.  Many of us refer to this “coffee.”  For others, it is the B vitamins.  B12 “energy shots” are most common.  As a health coach, the complaint of “brain fog” is in the top 3 for most of my clients  Having more energy being number one.

We know we can feed our bodies optimally. But what about our brains?   We are finding out the answer is yes! We do this through food and targeted supplementation along with, of course, using it! Use it or lose it. Flexing our mental muscles by learning something new should become routine.

Research from the past claimed that you never regrow brain cells. Once they are gone, they are gone. I have some encouraging news to share with you.

Science has come a long way, and we now know that the brain DOES in fact, regenerate itself and grow new brain cells. Its called “neurogenesis” “While the brain has a limited capacity for regeneration, endogenous neural stem cells, as well as numerous pro-regenerative molecules can participate in replacing and repairing damaged or diseased neurons and glial cells.

Better gut, better brain – Viome tells the story of gut health.  What will your story be?

Save $15 Dollars off of the already lowered price of $149. Your health begins here.

A Better Brain with Nootropics.

Huperzine A

I recently listened to a podcast by Tim Ferriss, who is a well-known biohacker.  His guest was Dominic D’agostino of the University of South Florida (Morsani College).

Dr. D’agostino helped bring therapeutic ketones and their research to the public.
He was speaking about how he mitigates his loss of sleep when crossing continents while traveling.  He named huperzine “A”  as one of his recent favorites. Coming from someone who studies the brain for a living, I had to see for myself if this could work for me. I see this as a “must try” for anyone seeking a better brain.

He was right.  Huperzine A helps our other neurotransmitters work better. According to WEB MD “Huperzine “A” is thought to be beneficial for problems with memory, loss of mental abilities (dementia), and the muscular disorder myasthenia gravis because it causes an increase in the levels of acetylcholine.

Acetylcholine is one of the chemicals that our nerves use to communicate in the brain, muscles, and other areas.” Huperzine A is said to help increase dopamine levels.  Research on how huperzine A could help addictions will be much anticipated as those are “dopamine-driven.”

Bacopa Monierri

It’s no secret that I love when a single herb or combination of herbs shows us the power of substances, and how they can help us be better versions of ourselves. This little trailing plant has praised for cognition and recall, and overall memory enhancement increased neural activity.

http://nootropicsexpert.com/bacopa-monnieri/

Citicoline

Citicoline is the generic name of the pharmaceutical substance that chemically is cytidine-5′-di-phosphocholine (CDP-choline). Identical to the natural precursor of the phospholipid “phosphatidylcholine.”

Phosphatidylcholine is a natural chemical contained in eggs, soybeans, mustard, sunflower, and other foods. Phosphatidylcholine is also found in “lecithin,” and while the two are a bit different, the result sought is to get Choline. Choline is a critical B vitamin that helps to form the walls of cells.

What science is ascertaining is that Citicoline appears to slow the advancement of neurodegenerative diseases and glaucoma.

Vinpocetine

Vinpocetine is a man-made chemical resembling a substance found in the pretty purple periwinkle. The botanical name is “Vinca Minor.”

While Vinpocetine cannot claim to be completely natural, it is sold by prescription in Germany under the brand name Cavinton.  Vinpocetine studies to date seem to show there is an increase of blood flow to the brain with Vinpocetine.

Many people now are using this supplement to prevent ischemic stroke due to the surrounding science for its benefit to blood flow.

Exogenous Ketones

It is hardly a secret that I have personally found exogenous ketones to be one of the most valuable supplements for a number of reasons.  From fat loss, glucose and insulin regulation, to pain relief, exogenous ketones is one of my favorite supplements for your best cognition support.

Ketones are being studies in the fight against cancer and for the cognition support for those with Alzheimer’s disease. 

The beauty of the noogtropics I mention in this article is that you can “stack” them.  This means that you can use them in conjunction with one another.

An Inflamed Brain is an Aging Brain.

Dr. David Perlmutter has written two books on the very subject of brain health.  ONE main vein runs through all of his books.  We can eat our way to a better brain.  The other is that inflammation is what starts one down the path of cognitive decline.

5 Easy Tips for a Better Brain.

Any time we can cut down on inflammation systemically we benefit our bodies and our brains.  Here are 3 quick tips to reduce inflammation.

  1. Keep dietary sugars low and eat MORE fat.  The brain is about 60% fat.  Sugar isn’t brain food.  Avocado and egg yolk are brain superfoods.
  2.  Anything that affects the gut affects the brain.  Eat a clean, whole food diet. Take a good probiotic multistrain supplement. Switch different strains occasionally. Avoid diet sodas and processed foods.
  3. Increase antioxidants and inflammation with supplementation if necessary. Food alone is ineffective at scavenging the free radicals we face today. Avoid overexercising which causes accelerated inflammation and free radicals.
  4. Try nootropics or combinations of such. (do not take supplements without consulting with your physician.)  Many increase blood flow and decrease inflammation.  Improvement can be seen especially when combining them.
  5. Understand that your brain is not a “processor” it is a RECEIVER.

Learn something NEW!  Exercise your brain the way you exercise your body.  Flexing your “mental muscle” keeps your mind sharp.  Chess anyone?

**This post contains affiliate links, and I could be compensated if you purchase after clicking on my links. One should not take any natural or synthetic substance without first consulting with their physician.  This article is for information purposes only.

LCHF For Metabolic Health

Metabolic health is a topic that has grown steadily in popularity for the last nine years or so. The underlying motivation for health seekers who follow a Paleo plan is to shun processed or packaged foods and most sugars.

Simple sugars and refined flour are thieves that steal our good health. Good metabolic health begins with a diet of non-inflammatory foods. Foods that improve and maintain our markers of good health. Blood pressure, cholesterol, and glucose/insulin regulation.

But, there is also less spoken about “master player” in the metabolic health game, and it goes by the name of LEPTIN. Better metabolic health can be yours by understanding leptin’s importance. Leptin is known as the “hunger hormone.

A Diet Strategy or a Cult?

For the first time since Atkins, a vast body of people are coming together to form one of the most significant “cult-like” food/health movements of our time. A campaign that centered around ancestral eating for the purists of the group. For others, the magic word is “bacon.”
Now when I say ancestral, I don’t mean that most of these folks are eating the intestines of animals. The primal community centers their carnivorous choices around parts of animals that most would toss in the trash or give to the dog. I have yet to indulge in “offal.” Sardines and oysters are also still a challenge. So I did not even choose the MOST beneficial protein option. I was a newbie.

Lots of animal protein, veggies, fruits, and, nuts were staples for me. A happy camper was I. After all, with the tremendous amount of exercise I was doing, the protein was uber important right? Turns out, NOT SO MUCH! I followed the status quo by shunning butter and opting for olive oil. That posed a health challenge when I found out that what I thought was olive oil was just a fake.

Read my article here: http://biohackingwellness.com/is-there-an-imposter-in-your-pantry/.

Fat Phobic Nation.

I was FAT- PHOBIC like most people today are. Especially in my age group. The fat fearmongering started gaining momentum right about the time I hit puberty. I lived and breathed to keep my cholesterol looking textbook perfect.

The name of this game was LOW. If you looked at my HDL, LDL and, triglycerides, I looked like a superstar. My total cholesterols ran in the low 140’s. Was I a CHAMP or a CHUMP when it comes to metabolic health?

My fasting blood sugars, however, were always a disappointment. What my doctor deemed as “perfectly normal,” by his standards were wreaking havoc with me.

I was always hungry. My doctor would question if I was eating enough food to match my active lifestyle. EATING ENOUGH??? I have to eat EVERY TWO HOURS. I would say that I am eating enough — my snack of choice: lean protein, and lots of it

How bad could that be right?

With a climbing HgA1c (6.0), fasting insulin of 8, and fasting glucose of 98 indicated that my blood sugar issues were not yet behind me. And oh, the dreaded words in yellow ‘EVIDENCE OF TISSUE INSULIN RESISTANCE”. My muscles were resistant to insulin.

No wonder I was hungry a lot. I was eating, but my body was not able to use the fuel I was giving it.

I began to question my metabolic health once more. And my diet macros. I remember reading the hottest book around at that time. A now well-known Jimmy Moore had undertaken the ketogenic diet and wrote the book “Keto Clarity.” What did I have to lose> I did not miss a podcast episode of http://www.livinlavidalowcarb.com ).

The Numbers Don’t Lie.

It began with a new physician whose focus was prevention. He did an extensive blood testing panel that seemed more like a blood-letting session.

I was quite alarmed when the labs came back not quite so favorable in the area of metabolic health. There was evidence of damage to my arteries. I had “small dense LDL” particles. It seems that this is not a good thing to have. (see my photo below)


Here is a quote courtesy of Dr. Stephen Sinatra

arterial plaquing
____________________________________________________________________________

“If you fractionate the LDL, and discover that you have what Dr. Sinatra refers to as “fluffy” LDL, in other words, large buoyant LDL particles that are not oxidized, and therefore not inflammatory, then having a high LDL level is not a concern in terms of heart disease risk. These LDL’s, while conventionally thought of as “bad” cholesterol, are not villainous as once labeled. Small-particle LDL’s on the other hand, are more inflammatory, and because of their tiny size can get stuck and cause problems in your arteries.”
_____________________________________________________________________________
So what caused my LDL to shrivel and shrink up?  Why so many small particles. Wasn’t my  low fat, high protein and whole foods diet supposed to protect me from this fate?
I felt cheated.. I was elitely fit however, my metabolic fitness was not just flaccid, it was downright nearing the danger zone according to my lab work. 

Fats and Fasting.

Remember as a kid growing up in Boston; we had a public pool called The Cleveland Circle Pool. They had a diving board up about 25 feet. All my friends used to rave about it. I was scared to death, and it took me years to make the jump.  Once done, it was just as scary as I imagined it to be. But it was one of those things that sometimes “must be done” to overcome the fear. I am an expert on stepping out of my comfort zone.

Why would I “experiment” with something that could ruin my health? What if everything I knew to be true was not?

Could this health hack hit the metabolic nail right on the head? Better yet -Was I willing to try it to find out? I asked myself these questions as I drowned myself in grass-fed butter, coconut oil, and bacon grease. NO JUDGEMENT.

Taking ” ONE FOR THE TEAM”.

Many a well-respected pioneer of nutrition and health science was jumping on the bandwagon of LCHF (low carb/high fat) diets for metabolic health.
I can see the bottom of the Cleveland Circle pool in my mind. And in my head, I can hear, “just do it, just JUMP!” Let me share what gave me the final push.

Lucky Leap of Faith.

So let me point out something here with my lab work. Notice that all of my cholesterol levels at the top right side of the picture show lots of green. My total cholesterol was excellent, and HDL was superior. Most know this as the “good cholesterol.”
It is not cholesterol at all. It is a “lipoprotein” or rather, a carrier of cholesterol.  It helps to carry AWAY things that may be damaging to the circulation. LDL was also in range. Again, most know this as the ‘bad cholesterol”.

LDL and HDL both are not” cholesterol” specifically. They are LIPOPROTEINS. For now, note that it is “within range.” My triglycerides are in a very healthy and low range at 63. Triglyceride levels should be less than 150 mg/dl. Too high and you are eating TOO MANY CARBS.
If you look at triglycerides, you can see my diet was low carb.

Now cast your eyes to the YELLOW section. What you see here is what my low carb /HIGH protein diet with deficient fat had caused. You are viewing the damage from “small dense LDL.”

These are LDL that get under the endothelium (lining) in the artery and cause damage and blockages and will calcify over time. I was not doing something right. I ate a LOW FAT diet, very low carbs, and exercised like a crazy person. I have a saying I use with my clients. “If you keep doing what you did, you keep getting what you got.” My point here is that I followed ALL THE RULES of good health but, was showing elevated signs of cardiovascular disease.

It was these results in yellow that gave me the final push off that diving board. It could not have been more clear.

(Note that with this test to my left, my macro ratio was about 1400-1600 calories with carbs at about 35g and protein at about 90g daily.  Fats were low to moderate at about 30 g daily.)
This was my "stellar" cholesterol but take a look at the YELLOW area
This was my “stellar” cholesterol but take a look at the YELLOW are

Metabolic Health at Last!

Fast forward one year later. I was now following a standard LCHF diet with about 75-80 percent of my calories as fat. Calorie levels were typically 1000 to 1250 per day. My carb level was 20 g per day. Sometimes less. Notice that I automatically ate fewer calories.

Fat is satiating, so I was not hungry as often. My fasting blood sugars improved by about 15 points, but I was no longer in the higher ’90s pushing the threshold. I also lost about 4 lbs. And reset my leptin and now enjoy fasting insulin of about 3 or 4.

That may not be significant to most people but understand that I was not “overfat” by any means. I went from 136 lbs to about 131-132. Every other metabolic health marker improved! Now I was finally able to take advantage of the benefits of intermittent fasting, which had always alluded me due to hunger.

My best health coaching advice now for everyone and their metabolic health is to up the fats and lower the protein and watch YOUR metabolic markers improve!

all of the small dense "atherogenic" particles gone after Very high fat diet
All of the small dense “atherogenic” particles gone after very high fat diet