Ketojhen

29/10/2023

29/10/2023

Food is more than just calories, it’s information that our cells need to function, information that our metabolism can use to either run efficiently or sluggishly trudge along.

Real foods like colorful vegetables, low-glycemic fruits, healthy fats (like nuts, seeds, avocados, olives, etc.), gluten-free whole grains, legumes, and responsibly sourced animal proteins and seafood. These foods give your cells the information they need to function at their very best.

So choose real food over candy and focus on quality more than quantity; it will change your relationship with food, and your health will thank you.

If you want to learn more about my eating principles, check out my book, The Pegan Diet.

29/10/2023

In this study on average, higher baseline dietary Mg intake was associated with larger brain volumes in both men and women.

The results also showed that the neuroprotective effects of more dietary magnesium appears to benefit women more than men and more so in post-menopausal than pre-menopausal.

Magnesium is essential for everyone, but it’s helpful to see its impact on the brain in this case, as well as the benefits for post-menopausal women.

You can read the full study here: https://link.springer.com/article/10.1007/s00394-023-03123-x

24/10/2023

Decades of research have proven that our dietary choices have an immense impact on our health.

For example, simple changes in diet and lifestyle have been shown to reduce the risk of type 2 diabetes, coronary heart disease, and even colon cancer.

There is no more powerful lever you can pull to change your biology in real-time. And I’m not talking about something that takes decades or even weeks. Literally days or minutes, you are changing your biology with every single bite of food.

If you’re not sure what you should eat, I always follow these principles from my Pegan Diet:

Eat mostly plants
Eat more foods with healthy fats
Eat more nuts and seeds
Choose regeneratively raised animal products whenever possible
Eat pasture-raised eggs
Eat sustainably raised or harvested low-mercury fish, high omega-3 fish
Try to avoid sugar
Avoid refined vegetables, bean, and seed oils
Avoid or limit dairy

To learn more, check out my book, The Pegan Diet.

21/10/2023

19/10/2023

18/10/2023

“When we go into a caloric deficit there are numerous side effects such as mood and cognitive declines, decreases in heart rate, body temperature, energy, thyroid hormones. There are also decreases in muscle mass, hair loss, brittle hair/nails, etc. ”

Excerpt From
The Obesity Fix: How to Beat Food Cravings, Lose Weight and Gain Energy
DiNicolantonio, James

Gusto mo bang mas matuto tungkol sa calorie deficit or caloric reduction?

Baka makatulong ang video na ito 👇👇👇

https://fb.watch/nJSUDum27Y/

15/10/2023

Vitamin D is a jack of all trades, assisting our bodies with everything from bone formation and hormonal balance to immune and muscle function. This review focuses on the latter, analyzing eleven different studies to evaluate the effects of vitamin D supplementation on inflammation, oxidative stress, and recovery after exercise. ⁠
⁠
Though more research is needed on this exact intervention, it holds promise for potential recovery protocols for athletes and discovering other positive impacts on muscle function, muscle pain, and oxidative stress.⁠
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You can find the study here: https://bit.ly/3G19iqP

15/10/2023

15/10/2023

11/10/2023

ito na ang version ng LIVE natin earlier 😊

Calorie deficit or caloric reduction: effective nga ba talaga para magpapayat?

Let’s start with the idea of calorie deficit. Sinasabi na pag mas kaunti ang calories na kinain mo kesa sa calories na binuburn mo ay papayat ka. AT hindi dito natatake into consideration kung saan galinv ang calories na ito.

Pero ang tanong? Yun nga ba talaga ang nangyayari sa loob ng ating katawan?

They assume that calories in and calories out are independent with each other.

Ganito nila nakikita. Kung 2000kcal ang kinakain mo at 2000kcal din ang sinusunog ng katawan mo, pag 1700kcal na lang ang kinain mo, they believe na 2000kcal pa din ang calorie out mo.

At yun ang main point ng discussion natin ngayon. That decreasing your calories in triggers your calories out.

Kunyari nag eearn ka ng 100k a month. Ang spendings mo ay 100k din. Tapos bigla kang nademote. Naging 50k na lang sahod mo. Tingin mo ba same pa din ang money out mo? Magstay ka pa din ba sa 100k? Di ba automatic na magbabawas ka din ng gastos dahil nabawasan ang pumapasok mong pera?

Ganon din ang katawan natin.

Mag aadjust sya sa pagbabawas ng calories na ipinapasok natin.

Decreased caloric intake inevitably leads to decreased caloric expenditure.

Meaning pag nag calorie deficit ka, babagal lang din ang katawan mo para makapag adjust dun sa mas mababang calories na naconsume mo.

Anu-ano ang paraan ng katawan para mag adapt sa calorie deficit?

1. It reduces body heat. Calories are needed to heat the body. Since fewer calories ang available, it results to constant feeling of cold.
2. Heart pumping slows down. Calories are needed for the heart to pump blood. Since fewer calories ang available, it results to a decreased heart rate and stroke volume.
3. It turns blood pressure down. Calories are needed to maintain blood pressure. Since fewer calories ang available, it results to a decreased blood pressure.
4. It reduces cognition. Calories are needed for brain function. Since fewer calories ang available, it results to lethargy and inability to concentrate.
5. It reduces movement. Calories are needed to move the body. Since fewer calories ang available, it results to weakness during physical activity.
6. Hair and nails are not replaced. Calories are needed to replace hair and nails. Since fewer calories ang available, it results to brittle nails ang hair loss.

So the vicious cycle of under eating continues. Magbawas ka ng pagkain. Maglose ka ng weight sa una. Then babagal ang metabolism mo. Dinagdagan mo ngayon ang effort mo. Mas binawasan mo pa kinakain mo. May mabawas uli na kaunting timbang. Tapos lalong babagal metabolism at lalo ka ng nagugutom. Tapos unti unti ka na uli mag gain ng weight. You will feel cold, tired, hungry. Hanggang sa mag-give up ka na.

At once sumuko ka at ibinalik mo na uli ang caloric intake mo, hindi agad agad makapag adjust katawan natin na tataasan uli ang calories out. Ending, weight gain.

So it is now very clear na pag nagreduce tayo ng calories ay

1. Babagal ang metabolism
2. Hormonal signals that stimulate hunger increase.

Pero bakit ba talaga hindi effective ang calorie deficit?

Because calories are just the proximate cause and not the ultimate cause.

Kaya nung Monday diniferentiate natin ang dalawang ito.

Dahil ang ultimate cause ng obesity is problem with hormones. Kaya kailangang maayos muna ito.

Imagine ang aircon. Sinet mo ng 16C.

Tapos super gininaw ka na.

Narealize mo wala kang kumot.

Kaya solusyon mo nagkumot ka.

Pero kunyari katulad kita na super ginawin, hindi pa din naaddress ang problema. Maginaw pa din kahit nakakumot na.

Kasi ang pagkawala ng kumot ay proximate cause lamang bat ka giniginaw.

The ultimate cause? Yung thermostat ng AC na sinet mo.

Kaya kung gusto mong mas effective ang weight loss mo, ayusin mo muna ang body thermostat mo or a iyong set weight.

Dun tayo magfocus more than the calories in and calories out.