Thursday, September 14, 2017

My Philosophy for a Good Life

On my business card and in my email signature you will find the following words:

"Move - Be Still - Nourish - Sleep - Awake"

Those 6 words are the distillation of my philosophy for life that I have developed over the last several years of my personal development journey. Here is the meaning behind them:

Move - Everyone needs to be active during their waking hours. I am not saying you need to work out 3 hours a day. In fact, I would not recommend that kind of intense workout unless your profession depends on it. What I want you to avoid is going and sitting in a chair 9 hours a day at work, sitting in a vehicle commuting 1-2 hours a day and then going home and sitting on the couch another 4 hours watching television. We all need to get outside and just walk around more. We need to spend more time with our family and friends playing outside. I am always inspired when I see families in my neighborhood out for a walk together after dinner. Everyone should try to get out to a forest and "bathe" in nature as often as possible.

Be Still - Everyone needs some quiet time to themselves to let their brains decompress. Some may do this through mindfulness meditation. Others may just go sit outside and watch the wind blow the leaves of a tree. Just 10 minutes a couple of times a day can be very useful.

Nourish - A large part of what I do is teach people how to nourish their bodies by eating real, nutrient dense, food. This is certainly an important aspect of nourishing yourself but definitely not the only aspect. You also need to nourish your spirit and your mind. Humans are naturally curious social creatures. We thrive when we are learning new things and contributing to our community. Find something you have always wanted to try and try it. Better yet, find a group of people who are interested in the same thing and contribute your resources to that community while you are learning about something new.

Sleep - I cannot under-emphasize the importance of this aspect of your life. Sleep helps your body rebuild and lets your mind sort out your thoughts. I know many people who chronically deprive themselves of sleep. They justify this by saying that they do not have time to get a proper nights sleep but I also know these same people will spend around 2 hours a night watching television or checking on their social media feeds. If you feel that entertainment is more important than sleep, you will find that you will still struggle with achieving your health goals even if you do everything else perfectly. Ideally, you should fall asleep effortlessly at the end of the day and wake up on your own the next morning. I challenge you to try to get your sleep optimized before you contact me. I will bet that you will see a big improvement in your health without needing any guidance from me. If you sleep is on target and you have continuing health issues, that is the time to reach out to me.

Awake - There is the obvious meaning of this, we all want to wake up every morning. I mean that of course, but I also mean awake on a deeper level. Awake means that you should really take a look at your life. Are you happy? If not, what is causing your dissatisfaction? Awake is not a destination, it is a journey. Awake is the perfection you should constantly be seeking for your own well being and personal development. This may sound selfish but your personal satisfaction with your life will affect everyone in your family and community. Everyone loves being around happy and optimistic people. If you are doing the 4 other steps above then being developing your own happiness will be the result of taking care of yourself and those around you.

Life can be fantastic if you want it to and you put the work in to make it that way. I hope you have a fantastic day!  

Tuesday, February 14, 2017

My New LCHF Dyslipidemia Hypothesis

Once again, I have to thank Rhonda Patrick from Found My Fitness for presenting some fascinating information.  In her podcast titled "Does Saturated Fat Cause Heart Disease?" she lays out an argument that some people with a specific genetic polymorphism may be better off by consuming more polyunsaturated fats (PUFA) and less saturated fats.  The polymorphism in question has to do with the fat mass and obesity-associated protein (FTO).  Using her free genetics tool and my raw data from 23andme, I have learned that I have genetic variants that influence my genetic obesity and diabetes risk in the following ways (quoted text from her genetic report):

  • Increasing my risk of obesity by 1.3 fold "due to a shift from energy-burning adipocytes (brown adipose tissue) to energy-storing adipocytes (white adipose tissue). This results in adipocytes storing more lipids and more body-weight gain. In addition, this genotype is associated with reduced thermogenesis (the burning of fat to produce heat) in response to cold exposure and this genotype and may result in less fat burning in adipose tissue during cold exposure."
  • Increasing my risk of obesity by 1.67 fold "particularly in the context of a high saturated fat and low polyunsaturated fat intake."
  • "An intermediate increased risk of obesity and type 2 diabetes due to high production of ghrelin. Higher ghrelin levels are associated with over-eating due to lack of satiation."
  • "Saturated fat may have a negative effect on blood glucose and insulin levels and increases type 2 diabetes risk."
Having heard this new information, I am going to develop a new LCHF and lifestyle regimen to see if I can further reduce my blood lipids.  For background, using a LCHF nutrition protocol and increased physical activity, I have been able to bring my T2DM and sleep apnea under control and I have improved my blood lipids without the use of cholesterol lowering medications.  That said, my lipids are still not ideal.

Armed with this new information, I will take the following steps for a 4 week period:
  • Substitute PUFAs for saturated fats
    • Increase my consumption of fatty fish
    • Replace farmed meat with lean game meat
    • Replace butter with olive oil and avocado oil
    • Supplement with fish oil daily
  • Increase brown adipose tissue
    • Increase cold water exposure
    • Reduce my covering while sleeping to a sheet or one thin blanket
  • Maintain my current level of physical activity
Once I have completed this 4-week trial, I will then conduct a NMR lipoprotein profile to see what changes occur.  Once I have the data, I will post an update.

Keto Shopping List

Here is my non-exhaustive shopping list to help get you started.  Along with the items listed below you can get any kind of beef, fowl, or fish.  Most sausage will be fine but do look at the ingredients and avoid sugar if possible.  Try to get as many organic, raw, pasture raised, grass fed, etc, as you can.  You are getting all your nutrition from these foods so splurge a little.  It will not be that big of a total cost difference as you might think, e.g., you might pay an extra $3 a week for pasture raised eggs. (Subject to change) 

Kerrygold salted (cooking) and unsalted butter (coffee)
Heavy whipping cream (coffee, whipped cream)
Gouda or Edam cheese (vitamin K)
Pastured Eggs
H-E-B Natural Bacon
Frozen Green Beans
Frozen Broccoli 
Frozen Asparagus
Frozen Brussel Sprouts
Frozen Organic Blueberries
Shelled Whole Walnuts
Kale/Spinach Blend Salad (salads or smoothies)
Real Olive Oil
Balsamic Vinegar
Apple Cider Vinegar (blood glucose control)
Fresh Cracked Pepper
Himalayan Sea Salt
Liquid Stevia Sweetener