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High Intensity Strength Training for Cardiovascular Conditioning and Fat Loss
Three months later for his followup his Dr told him he could quit the oral and just watch his sugar levels on his glucose machine and he has not taken any meds for it since. Job strain — high demands coupled with low decision-making latitude — is associated with increased risk of coronary disease, for example. Centers for Disease Control and Prevention. If you want to gain muscle you want a diet rich in eggs and meats, even dairy if you are tolerant. Moreover, the Stamina Body Trac Glider has a sturdy steel construction that will keep it in one piece for a very long time to come.

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Why destroy your musculoskeletal system for the sake of your cardiovascular system doing aerobics, when you can improve both with properly performed high intensity strength training? A large percentage of the improvements in physical or athletic performance and physiological changes such as a decrease in resting heart rate RHR that many people assume to be caused by improvements in cardiovascular efficiency, are actually due to increases in muscular strength and endurance and improvements in metabolic conditioning.

There is no correlation between resting heart rate RHR and physical fitness. It is simply a clinical measurement, and must be considered within the context of various other factors. However, a decrease in RHR is more likely the result of an improvement in metabolic conditioning. Not to mention the degree to which cardiac output can be increased is very limited, and very quickly achieved by proper training.

Past a certain point, increases in the size of myocardia would begin to actually decrease the volume of the left ventricle and obstruct outflow through the aorta, which would decrease cardiac output.

This is common in athletes who abuse cocaine. Improvements in metabolic condition probably contribute much more to decreases in RHR and in HR elevation during intense physical activity than increases in cardiac output.

Such metabolic conditioning can be achieved through proper strength training. What amazes me is that despite the fact the Surgeon General has basically stated any activity slightly more demanding than watching TV when performed regularly will help improve and maintain cardiovascular fitness, there are people who will say that high intensity strength training, which may be the most brutally demanding form of physical activity ever devised, will do nothing for the heart.

That this is nonsense should go without saying. And, if all that is necessary for cardiovascular fitness is going for a short walk or working in the yard, or performing some other light activity for a few minutes every day, then why do hundreds of thousands of people insist on destroying their joints and spines by jogging? Because they believe it will help them lose fat? Aerobics does not burn enough calories to be worth performing for that purpose.

If a person does something for the sole purpose of burning calories, their time is not worth much. A pound man running at a 7mph pace will burn, at most, about 8 kcals per minute, or calories per hour.

He would probably burn about of those kcals if he sat and did nothing for an hour, so the actual extra kcals expended as a result of the activity would amount to only or so. Such a high volume and frequency of running probably would cause a significant loss of muscle though.

Since a muscle yields only kcals, compared to the 3, kcals in a pound of fat, it would be possible to lose over 4 pounds of week in such a manner if one was losing muscle weight. This is hardly a healthy appearance. The only effective way to create a negative net-calorie balance is to follow a reduced calorie diet.

If one truly desires to increase their caloric expenditure, then it is strength training they should focus on. Some people will point out that the metabolism is also elevated for several hours afterwards, but this increase is negligible, and hardly worth it. Aerobics can cause you to burn fewer calories the rest of the time though, since when taken too far it can cause a loss of muscle, and can prevent your body from producing the increases in muscular strength and size stimulated during strength training.

Strength training, on the other hand, increases the amount of calories your body burns all the time, 24 hours a day, 7 days a week. Every pound of muscle added to the body of an adult human increases caloric expenditure by an average of 30 calories per day. More importantly though, proper strength training is necessary to ensure discriminate weight loss while dieting. If one diets, or does aerobics, or both, but does no strength training, the weight lost will come from a combination of fat, muscle, and organ tissue.

One of the most effective means of accomplishing this is to decrease the amount of metabolically expensive tissue, one of the most expensive being muscle. Strength training is necessary to ensure that the body maintains, and hopefully increases muscle mass while fat is lost. Adding aerobics usually makes things worse. It can prevent much of the improvements stimulated by the strength training workouts, and keep you chronically fatigued and hungry. Research by Westcott and Darden has demonstrated strength training and diet produce greater improvements in body composition when not performed in conjunction with aerobics.

So what is a moderately reduced calorie diet? Just that, a moderate reduction in caloric intake. There are several ways to determine the amount of calories one should consume while trying to lose fat. Mike Mentzer recommends recording your average daily caloric intake over a period of 5 days to and comparing it to changes in bodyweight to estimate average daily caloric expenditure.

If your weight stays the same, your intake equals your expenditure, if you lose, your intake is less than your expenditure, if you gain, your intake exceeds your expenditure. Once you determine your average daily caloric expenditure, subtracting from this amount will give you the number of calories you must consume in a day to produce a rate of fat loss of approximately one pound per week.

Another means of estimating caloric intake for fat loss is to multiply your lean body mass in pounds by 10, absolute minimal number being 1, and then adding to this number.

The result is your daily caloric intake for the first two weeks of a six-week dieting cycle. During weeks 3 and 4 you would consume less calories per day, and during weeks 5 and 6, less calories per day. If after the end of the six weeks you have more fat to lose, repeat the cycle. Her 6-week cycle would be as follows:. His 6-week cycle would be as follows:. Once you achieve the degree of leanness you want, simply gradually increase your average daily caloric intake by kcals every week until you stop losing fat to determine your maintenance level.

Realize that even though total caloric intake is reduced while on a diet, your average daily protein intake in grams should remain the same. The reduction in calories should come from carbohydrate and fat intake. Aerobics is simply not necessary for fat loss and makes no meaningful contribution to a fat loss program.

Tweet Post navigation Biochemical Model: Drew, you are truly an encyclopeadia of the science of fitness and excercise. Whenever I need authoritative information on an topic,I read your articles. To me you are truly a legend. Several years ago I maintained a routine of very intense strength-training but quit. The result was that a short while later I had insufficient fitness for anything more intense than walking.

The body experiences conditions, adapts to them, reverts when the conditions are removed — period. And I did a LOT of walking. So yeah — I feel qualified to call bullshit on that advice. I now tell everyone to just at least do some push-ups and squats, especially women who have been conditioned to fear muscular exercise and are apt to opt for walking or an aerobics vid instead.

And on the days in between I get the urge to go swimming, or do kettle bell swings, just to help build up my overall energy levels and stamina. And because I just enjoy it! Do you think putting my energy into these extra exercises is reducing the benefit I get from the resistance training?

I tend to do nothing but rest the day directly after. If not, either cut back a little or give yourself more time to recover between workouts. Yay for good fats. That other guy should get with the program thinking he knows it all and actually go talk to a health professional about good fats and low carb dieting like I did!

My mother in law was the only one in a large family , who was given the butter ration during the war. Maybe jsut lucky , but I say eat grass fed butter pure and natural. I suspect you have been brainwashed into believing that you are worthless and weak and that you are somehow responsible for your condition. I strongly urge you to view some of the Robert Lustig lectures on YouTube and perhaps take a look at the what Dr Ron Rosedale has to say about Leptin resistance. Its not your fault.

Vince, sorry, but I need to challenge your theory… I eat a high fat, high protein diet. I cook with butter and heavy cream and whole milk and egg yolks and lots of bacon. And I am thin. Well below the metric for my height.

I believe strongly that eating healthy fat improves metabolism and keeps your body from hoarding and storing it. My thighs and flanks hold less fat now than when I was dieting and bloated all the time.

Have you had your cholesterol checked? I eat butter all the time. Probably about 1 cube per week. I am NOT fat! I am quite slim. Oh, and I eat bacon almost every day. So, sorry — your assertion that people who eat butter are fat is wrong. I went vegan a year ago and had blood work done prior to, during, and a year after going vegan.

The results speak for themselves. Blood cholesterol can be completely controlled through dietary cholesterol. Eating saturated fat does not increase blood cholesterol level, but it does cause inflammation which is linked to heart disease.

Can you source any journals to verify your statement? I personally happened to stumble across the concept of a low carb high fat diet. I say from personal experience that it significantly helped what had been chronic depression, I lost 14kg and 6cm around my waist in 3 months, I regained my zest for life and energy to maintain it, and I have stopped feeling bloated.

I personally feel that it is carbs combined with fats that is the problem. It is amazing that people still say this. Chris is not making this up. What, is this site trolled by vegans or something? There have been even more studies since then. Go study the ground-breaking research of Caldwell Essestyn and the others at the Cleveland Clinic, renowned for their cutting -edge research in heart disease:. You are the one who is foolish.

Center for science in the public interest. Would you pick someone who does not have a vegan bias? This seems to be a well researched and referenced article that is in contrast to much of the recent hype on fat and meat etc.

Chris, that is not an article. It clearly is intended as a pamphlet. It seems that there is a sort of cherry picking going on here regarding the studies that are sited. Because, a look at the preponderance of evidence Now current epidemiological studies fairly convincingly shows that at least two of your assumptions are false: Serum cholesterol high LDL is in fact the main predictor of heart disease.

The evidence is really against your conclusions. These people just want to sell you something. Even Chris Kesser claims his diets are optimal, and therefore should require no supplements supplements are evil, right?

That should tell you something. What can largely be extrapolated is that sufficient evidence exists to link diet, cholesterol and CVD, however, there remain unknown factors environmental as well as biochemical that may, in and of themselves, be causal or supplemental to this link. Robust arguments as to the benefits of a vegan diet with regard to serum cholesterol and SFAs exist; however, recommendations as to best practices for reducing CVD with regard to cholesterol and SFAs and other fatty acids are continuously evolving —.

So…yeah, sometimes, cholesterol can be the enemy. I really hate that everyone is promoting these myths about eating — I agree, to each his own, but moderation is the key; not this butter and fatty meat-laden diet nonsense.

In the s, bad nutritional advice was released tot he public advocating a low-fat diet. Water is just one atom away from hydrogen peroxide yet you drink that.

If you actually study chemistry, then you realize that everything is ridiculously similar. It has no cholesterol. Up until the s, margarines had a lot more trans fat due to the hydrogenation process that turns liquid oils in a semi-solid spread.

This created synthetic trans fatty acids that raise LDL- and lower HDL-cholestero, both considered bad for heart disease risk. Most people automatically regulate both types of cholesterol regardless of how much cholesterol is ingested. So the fact that is has less than butter does not recommend it. I think the whole point of the article was to point out that saturated fats and cholesterol are not necessarily the enemy here.

The author also points out that many of our current healthcare professionals still give advice based on antiquated and erroneous ideas that were perpetuated back when they were in school. We now know more information for a more complete picture. Many heart health professionals and even organizations have not yet changed their recommendations in light of this new information.

Margarine is actually naturally white, not grey or black. In fact, the dairy industry sometimes often? Everything you eat is made up of chemicals, and as others point out even water is one molecule away from something dangerous. Why would you drink cows milk at all? And broccoli is a flower designed to make new broccoli plants. I pretty much followed the Joel Fuhrman diet and the Aztec non-inflamatory dies and cholesterol went down from to ; Hdl — 52 to Still working on it, but ratios are all good.

Also weight went from to This took about 5 months. I refused statins which severely damaged my sister. I believe diet lowered in sat. I also exercise at a gym. I believe my Dr. Her cholesterol numbers are outstanding and she is thin and healthy.

Look this is all really obvious. Good cholesterol is necessary for making hormones and vitamin D etc… Good healthful fats include:. Omega 3 fats found in avocado, flax, fatty fish like salmon, tuna, mackerel, sardines, grassfed meats and diary etc. Omega-3s are anti-inflammatory and reduce risk of heart disease. A moderate amount of omega-6 fats found in vegetable oils like canola oil linoleic acid and in grassfed meats conjugated linoleic acid.

Excess omega-6 consumption leads to excess of inflammation. Medium chain triglycerides MCT such as lauric acid are good healthful saturated fats that can be found in high levels in coconut and extra virgin coconut oil not the bad hydrogenated stuff and grassfed butter. Low in refined carbs but overall low to moderate amounts of carbs unless you lead a very active lifestyle. Excess carbs are converted to triglycerides which can increase bad cholesterol levels. People who eat a plant based diet tend to also eat more whole foods and whole foods usually contain low GI carbs in addition to lots of fiber which means less triglycerides.

High in dietary fiber i. Grassfed meats, eggs and dairy have a more healthful nutritional profile than their grain fed counterparts with:. Most trans fats bad fats i.

Did you know some farmers even feed their cows candy aka refined carbs?!?!? Know your good fats from bad fats 2. Avoid excess levels of refined carbs and processed foods 3. Get in large amounts of fiber 4. Go for grassfed meats, eggs and dairy. If all this is too much work, follow a plant based vegan diet using mostly whole foods. However if you go on a vegan diet and eat mostly white rice, white flour, pasta and french fries cooked in soyabean and corn oil, you can bet you will end up with heart disease and probably end up overweight too!!!

This article and others that Chris Kresser have written are advocating saturated fats and cholesterol from grassfed meats and dairy.

But it does not say anywhere to not eat plant based foods. The proof is there. Heart disease was not a major issue years ago for meat eaters because they ate a diet higher in complex carbs, grassfed meats and dairy with lots of fiber and much fewer processed foods.

Those of you on HFLC diets be smart about the fats you eat and the sources! Those of you who go HCLF, make sure you get the right carbs and all the good fats. Almost never use butter. Yet my overall cholesterol is Hoping with treatment for that my blood cholesterol will lower. It depends on what your LDL and triglycerides are. If yours are high, you may want to cut back on carbs. Carbs are usually what drives up LDL and trigs. Thank you so much Anthony great summary I think this is the first time I have seen a sensible answer to the question What can I eat to keep healthy?

Commonsense is indeed important, the trouble is, some people measure commonsense too individually and often have little commonsense. Take vegan diets, always lead to malnutrition B12, K2, good fats, etc. How many vegans are there in the U. In other words, one out of approximately are on that risky road.

Nora Gedgaudas, who wrote Primal Body, Primal Mind said the most ill clients she treated were ex-vegans or vegans still in the loop. I hope not, a dear relative of mine has just crossed over that dicey line.

Yes, this is very well written and perfectly stated. As consumers we MUST learn to do our own research. Coconut oil raised my cholesterol and LDL significantly. Thank you, Anthony… very well said. I believe a vegan diet is dangerous in the long term and should not be advocated for health reasons… the stories I have read of vegans who end up in crisis because they are starving their bodies of essential proteins and nutrients are legion.

Your cholesterol may be low now, but wait until your liver fails from choline deficiency. I eat certified humane pastured organic dairy and meats and harvest eggs from my own organic hens. I sleep fine at night and am healthy as hell.

She has drastically cut a lot of calories from her diet by going vegan, a lot of fruit and veg is consumed which is high in volume in food terms but low in calories, also the food is higher in fibre which is very satiating.

Grossly modifying a diet from refined foods to wholefoods and then excluding animal based products does not mean that the exclusion of animal based products reduced your friends cholesterol!

Vegan diets are flawed. They demand supplements, for instance, B12, K2, and several other vitamins. The American way is twice that and the excess protein turns into sugar, gets into our blood, organs, etc.

Vegan diets are great for detoxing short term, but fall flat soon after. The fact that someone does well for a while, look at T. Colin Campbell, at 66 he looked 92 then look at Loren Cordain when he Campbell appeared on the Larry King show, , However, to be fair, Cordain was only 63, Campbell was 79 but looked over Do I care what you or anyone else does, however?

All sure to be stressful, and accomplish nothing. Ever thought about that? Is she true vegetarian? I think taking statins for the rest of our lives in order to control our cholesterol levels is just an act of negligence. Would it be really wise to artificially lower our cholesterol levels with drugs which has been proven to cause a myriad of other health complications? Many questions, many doubts, but one thing I do believe and know is that there is no bad cholesterol, our efforts should be more focused on how to lower inflammation levels which is the real culprit behind diseases associated with high cholesterol.

Thank you Chris and the rest of the team for providing so much interesting information on nutrition and health. Take for example this article here, by Michael Crawford and others fron An explaination would be much appreciated. My GP a conventional MD recommended high fat, low carb a little over year ago…. Would not have believed it before but have done much research since and it makes sense and works for me. I myself love to eat a wide variety of foods from plants, nuts, animals, etc.

Thanks for all of the content and education here. I only come to this site for amusement. The articles and comments generally provide more humor than the comics. For nutritional science I read books like the Okinawan Program, the Blue Zones and books by people that know what they are talking about like Drs Esselstyn, Ornish and Furhman, all of whom have reversed heart disease in real people.

It upsets me the number of commenters who confess their cholesterol went way up when they went HFLC, as encouraged on sites like this one. Completely normal, as proven in clinical trials over decades. Yet, like sheep, they continue on — when all the time there are thousands of people who have had heart disease reversed — documented in credible medical journals — who do the opposite of the recommendations here ie. Even insurance companies now encourage a lower fat, plant based diet to reverse chronic conditions.

Health effects of vegan diets. Retrieved October 9, , from http: Retrieved November 1, , from http: Retrieved October 10, , from http: Vegans report less mood disturbance than omnivores. The problem with all of these studies is that they are not comparing vegans to healthy meat eaters, but average people who eat average diets full of heavily processed foods. These average people also do not exercise enough, lead a sedentary lifestyle, have crappy sleeping patterns, barely eat vegetables etc etc.

Vegans are more health conscious, but there are also health conscious meat eaters. I would like to see some studies comparing those 2 groups. My bet is that most if not all of the differences would go away. Put another way, a diet which ignores fat and cholesterol, but restricts carbohydrates will lower blood cholesterol in most people.

But a diet that is low fat, low cholesterol and low carb will lower blood cholesterol for everyone. Is this what you are recommending, or am I missing something? What a drag, but then is it natural to separate cream from milk and slather our foods with what is delicious, that is, butter?

When they arrived and were viewed by the Indians, they looked more dead than alive. However, there is a growing number of enlightened people who actually are changing their diets and improving their health, meanwhile most people are not. If butter on yams sounds good, go for it, if a glass of whole raw milk, drink it, if a glass of organic wine with pickled herring sounds……….

Have fun, make love, eat good food when hungry, dump the junk and be happy. One month after radical change becomes normalcy and the body responds will all sorts of indicators.

What we eat that we want to eat matters to the world. You said vegans make you sick, but the fact is eating a vegan diet does great for people and the planet. Nothing has shown otherwise. Eating vegan can be great, and at least for me it has been. Its not tasteless or bland. Immune Compromised, taking Enbrel……. My family started getting raw milk from a small farm 2 years ago…and although I was initially concerned for the same reason you stated… I then thought of all the recalls in just the couple years prior from either produce or pasteurized food.

Lettuce, cantaloupe, peanut butter, beef… more recently, chobani yogurt and sabra hummus. Not to mention I eat sushi. I went on the high fat low carb diet and my cholesterol went above from in 6 months. I have familial hypercholesterol. How many grams of carb are you consuming on average on a daily basis?

Lastly , how long have you been on the HFLC diet? Check out this article by Dr. Can losing weight worsen lipids? Thanks for that link.

Two of my family members are practising LCHF diet with some decent results and no downside effect on Cholesterol. I am the one who is doing all the research and applying it on them. There is not just one thing and source to follow. This link to Dr. I am primarily following Dr. Peter Attia and Dr. You can review most of it on my blog at: There are many variables and none of the scientific knowledge that we acquire is the last word. Hi Liz This is no advice but it works for me.

Halved my total cholesterol level by eating and working less,sleeping and exercising more,much more than a couple of years ago. Got into trail running,hiking and all the activities I had neglected as part of raising a family. Please careful and do your research about cancer and animal fats. You may have lowered your cholesterol but you could end up with bowl cancer.

The China Study by Colin Campbell is an interesting book. Research yourself the links between cancer and animal fats and see what turns up. We know along with heart disease this is a number one killer. As someone earlier said in this post… No study is conclusive but we know that by eating mainly plants and live foods people go to the bathroom several times a day with ease.

Heavy meat eaters without enough plant fibre in their diets get dreadfully clogged digestive systems and constipation which can also lead to diverticulosis. I realise we all do what we think is best based in the information we find. I just wanted to prompt you to question it from a different angle.

Those old diet advice, ridiculous low fat and high carb doesnt works, its already proven! You guys must talk with body builders about what they think about that.

If you want lean mass you-ll need some fats and saturated ones, dont be silly. I am 70 years old and have stopped taking Cholesterol drugs and feel much better for not taking these drugs. I have found that they have done more harm to my body than good. Tim Noakes and am experiencing wonderful health bennifits. I feel like a new man. My husband was advised to get on statins and his total cholesterol is His ldl is a little high.

He has stopped eating a lot of cheese and pastas and not over eating at all. He gets his new numbers told to him this week after trying to lower the number for the last 3 months. My hdl is good but my triglycerides screw this number up. I imagine it is from coca cola.

Good on you Peter, I am 68 in May of this year, and am eating LCHF, I just keep putting on fat around my middle, on grains and carbs, low fat medium protein, so switching to fat instead of carbs, and losing waistline. I did LCHF before and went down to a 37 inch waist, a short spell on HCLF, has me back around 40 inch waist, and about 5kg heavier, because I have a high cholesterol, I will eat more mono fats like olive and avocado, but will still eat the fat on my meat, and eggs with yolks, only time will tell, because science seems very mixed up.

It depends on the cheese and the preparation of the red meat. Some cheese actually has sugar in it and depending on your preparation of the red meat also. For a LCHF diet to work you generally have to keep carbs around grams a day.

Other wise when you consume both there will definitely be a rise. The reason being is that glucose is the main source of energy in our body and the body reaches for that first.

When you have an excess of glucose which comes from carbs, that will get stored. Anyhow, so when you keep carbs at 50 g, the body will need more energy and utilize the second source of energy which is fatty acids.

Saturated fats is one type of fat amongst many and when metabolized becomes fatty acids. So I think there might be something else in your diet that might be causing the increase in your diet.

I totally understand what you are sayin but I still need your advice. I cut sugar and refined carbs, lost 11 kilos in 28 days and felt great.

I had v little fat though, eating avocado in one piece of toast daily, usually Burgen bread, and then other stuff like salad and greet yoghurt and a usual tea, usual meats. Then a friend to,d me to eat more fats, and thing went haywire. I ate the cheese, the full milk, the creams on fruit and my weights gone nuts, and chol, high in the family anyway, skyrocketed.

Overboard in high fat? Listening to the wrong info? And weight back on. Go back to what you were doing before. You were apparently getting enough fats and the right amounts that way. I cant seem to eat dairy foods like that as they clog my arteries. Turn to sugar and not the same. I can eat burgers with the bun. I can eat a small baked potato with like a pork chop. Even a roll with it. But if I try to eat the creamy stuff you mentioned I get tired, my arms get tight from not clearing the stuff as its sticking to me, and fat.

Also rashes around mouth with excema from dairy. Hi, Loads of people avoid dairy. I know that when I eat it I notice it through my sinus and feel clogged up.

Diary is processed and it you previously avoided it you may have built up a bit of an intolerance. Save the dairy for special occasions but remember that full cream is the best. I have my own blog http: I can drink milk direct from the cows but not milk from the shops. I can eat real butter sparingly but not the margarine, What ever they add to the produced food does not agree with me frsh is best of every thing but all in moderation.

I avoid dairy for the same reason. My nose gets stuffy and I get giant boils on my face, especially with cheese.

Incentive enough for me to avoid dairy: Did you eat the high fat while eating the same amount of carbs? One piece of toast typically has 24g of carbs and for this type of diet you have to decrease the amount of carbs to 50g or less in order to eat above the RDA recommendations and not have increased cholesterol levels.

I think your friend might have left out that vital part. Karina, if you have read this article you should already know it. Still if you want to know more, I have compiled lot of resources like articles and videos on my blog http: From what I have understood there is no correlation of Saturated Fats with Cholesterol or Cholesterol with heart disease. If anything, they are good for you. I want to know about saturated fat and cholesterol intake. Is that true that saturated fat raises cholesterol higher than cholesterol intake does?

If yes, could anyone explain to me? I am from India and the edible oil industry created this misconception that Coconut oil is bad, cholesterol is bad. A south Indian population which predominantly consumed coconut oil, turned toward sunflower oil. With atrocious amount of omega-6, the health of the people got affected.

The same is with cholesterol. Very true and the same has happened in other parts of the world like Philippines and other nations of south east Asia. It has been seen that when people like Japanese emigrate to USA they get all the diseases of North America which were unheard of in their native land. Not only that, when people in big cities like Tokyo gravitate towards Standard American Diet SAD then they get similar diseases in their own lands.

Inflammation occurs in an acidic environment, damages blood vessels walls, which call for cholesterol to form plaque to provide protection. OK let me drop the bomb, hdl is good cholesterol. Lsl is not bad but rather neutral cholesterol.

Vldl is the bad cholesterol. You can eat any type of natural food and live healthy and long. Processed meat, including a steak from a corn fed cow is toxic. Margerine is toxic, as is regular butter.

The human body cannot store fat without insulin, therefore by removing sugars, starches and unnatural carbs from your diet vegetables are fine your body has no choice but to lose weight. Exercise is important as it builds muscle mass and breaks down insulin resistance.

Alcohol is bad for you as it spikes insulin just like sugar. Eat only real natural foods as nature intended. All I have posted is well researched and verifiable. Sugar is good for you. If there is not enough sugar in the blood, the body will release adrenaline to break down proteins into glucose. Sugar in Fruits are entirely fructose; which the body can not even use, it must convert it to glucose.

Also, do more research on resistant starches and what it does for the bacteria in the lower intestine. The body craves insulin spikes at certain times also. The sugar in fruit is not entirely fructose. Low blood sugar triggers all sorts of metabolic responses, the two relevant ones being lipolysis and proteolysis. We have the processes specifically to meet our bodies energy requirements, they do not signal some kind of detriment to health in the presence of sufficient protein and fat intake.

Ok fine, so i had a brain fart about the fruit sugar. What i really meant was they dont hav glucose; what the body primarily uses.

They just hav fructose and table sugar, that is all. Why rely on the body and give it more stress to do anything, such as any protein synthesis, when u can jus eat something? Why start with americans as a base? Why not someone else elsewhere, or jus a modern normal person of health?

What is anything about amerika thats normal? Always has been philosophically. I have nothing against any way of eating, just get sick of the preaching that goes on, especially as you are on a LCHF site. This is very interesting. I was only yesterday told I have raised cholesterol. Strange thing is I should be a model for a low cholesterol lifestyle.

I am a reasonably fit, ib, 42 year old, female vegetarian. It may be hereditary or genetic, and not have anything to do with lifestyle. The low saturated fat, low cholesterol, high fiber diet is working for my fiance, very well, in fact. He does get a lot of fish and avocado, which is part of the good cholesterol, which is another thing that helps lower the bad. What does your good cholesterol look like? Alot of how cholesterol is transported has to do with the amount of protein in the blood.

Vegetarianism does not mean inadequate protein. I get protein from regular consumption of legumes, soy products, and nuts. Basically, everything the newer articles including this one are saying is a myth, now. The following are his results, without any medication:. So I will tell you that for some reason, the old advice IS working for my fiance. I am starting to wonder about cholesterol because these new articles are quite the contrary to the experience we are having. We have a lot of familial heart problems and I am trying to make this stop with our generation if possible!

I agree that the weight loss was a contributing factor, however he had normal levels before starting the high fat low carb diet previously, at the higher weight. You mention it rose again, after adding healthy fats. If he loses any more weight he will disappear. Stephanie, your experiences and take are the most valuable for this debate.

I would like to direct you to my blog where I have compiled lot of resources: Start from there and go further to other videos like one by Dr.

In a nutshell, you need to develop your own understanding by educating yourself. From my understanding, I can tell you that you should simply forget about Cholesterol.

I am a care provider for a program that is subsidized by the USDA, which requires that we serve milk for breakfast and lunch. We choose to serve grass-fed, glass-bottled, non-homogenized Jersey whole milk. We will share those with families. How about this article by Dr. A friend and I switched to a low-carb diet about 3 months ago. Recently they had a blood test, and their LDL numbers increased and their HDL numbers decreased — high enough that the doctor started talking about statins.

Any idea why their blood results could change so much for the worse? I waited until my weight loss stabilized before getting my blood work done and saw my HDL go really high, while my LDL went down. I find it interesting that your friend saw the drop in HDL on a high fat low carb diet. What were some of the foods he was eating and avoiding? I avoid breads, grain, pasta, refined sugar, vegetable oil, and soy. I eat healthy fats like olive oil, MCT oil, coconut oil, grassfed butter, avocados, nuts, whole fat cheese and a little whole fat milk, leafy lettuce, kale, spinach, cucumbers, berries, broccoli, grass fed beef, bacon, cage free eggs, wild salmon.

I make my own salad dressing with evoo and apple cider vinegar and even eat the occasional carb now and again. What kind of exercise does your friend do? I try to walk a brisk pace every day 10 minutes at a minimum. Too much will put stress on the liver. Hi, John, I saw that you backlink to previous articles in this excellent series. Can you edit the earlier articles and forward-link to the next article? Saves time examining the overview page.

I held dietary cholesterol to less than mg per day for a month then did a before and after comparison of blood cholesterol. It is an easy experiment to do, and yields individually relevant results.

I am not expert feel taking Niacin will increase HDL level consult your physician khanna. Indeed, I would view and HDL level of 25 as alarming. Niacin might effect your HDL level some but would add exercise to the mix. My family has high cholesterol levels genetically fortunately with high HDL levels and I wanted to try dietary intervention to see what the result would be.

I went on a strict low fat low cholesterol diet where I had to write everything down that I ate from a list for an extended period of time. I was shocked by the results as when I was rechecked my cholesterol had gone from to …on the low fat diet. I asked the M. My last total cholesterol was with my HDLs being I have kept an excel spreadsheet of all my medical testing data since that imd and can graph any long term trends.

And what upregulates it? This seems to make sense. But what about studies that seemingly link intake of red meat and eggs to adverse gut bacteria growth linked to heart disease? It may not be the fat. Chris, what about saturated fat and ED. I have read that a paleo type diet that uses commercial meat can increase saturated fat and very rapidly create ED symptoms in men.

I have read this entire page and now my question that I hope will be answered is this: I like carbs and feel way better when I eat them.

I am actually referring to the refined carbs. Since this is my preference can I lower my intake of meats to allow for the carbs I seem to need so much more than meat I can feel it and will not eating as much meat but still eating carbs help my cholesterol go down some? Someone on here said that it is the combining of them that is the oxidizing bad effect so….

I am just wondering if anyone knows this to help me. Lu, there is a million articles out there running folks from one side of the ship to the other. As a research scientist for some 40 and as someone who also had the job of reviewing a lot of papers that other folks wanted to publish in peer reviewed journals, I can say that a lot of junk work slips through the cracks. Read and think logically. Many carbs and cereal grains are recent addition to mans diet when he gave up hunter gathering and picking up nuts and berries.

This was only some 20, years or so ago. Before that it was chasing down a wildebeast for days until it collapsed and perhaps not eating for several days.

Nobody rang a bell for breakfast, the same for lunch. So much junk science out there…tis very frustrating for a researcher to see. I feel bad when I see the confusion in the minds of people because two camps are being set up, 1. We humans are omnivorous animals. For a healthy lifestyle, you need to EAT both! We hunted our meats and gathered our plants and fruits. Continue to do that in a balanced way, along with exercise, and you would live at your optimum. This is common sense.

Alas, science is not common sense. The latter is often wrong and also at times right ; the only way to find out is by careful open-minded studies. If meat is so essential to our health, then one would expect, for instance, Adventist vegans to be unhealthy, or the Okinawan elders, or the Ornish patients.

When one goes to the doc and get their cholesterol checked, how should one interpret the numbers? Hi, I know this is an old post, however, if you happen to see it…if your triglyceride and HDL ratio is below 2. I have in mind the published studies by Ornish and by Esselstyn, as well as the Okinawa centenarian studies, among others.

What is your view on these? I went on aHFLC diet for 4 months and got re-tested two weeks ago. My weight dropped from to ! Yeah, that is pretty cool, and I feel better. My ND freaked and threatened me with statins again. She also suggested that my low thyroid function could be the cause of these bad numbers and wrote me a script for Naturethroid thyroid booster.

Given your thyroid issue, talk with the ND about the benefits of organ meats like liver. You will probably discover that your trigs will go down further and HDL will go up more as you continue your healthy lifestyle. This also helps to reduce stress. Thomas, thanks for your advice — makes sense. I think you are right about Trigs continuing to go down and HDL going up. Okay, now off for that brisk walk! Mostly because I am actively watching it happen in my partner.

I started us on that before he had a problem, and then all of the sudden his cholesterol is through the roof! I felt so bad because I got us into that diet and then he is having issues…so we listened to the old way of thinking instead, which is.

He did all of that, and everything is going into the normal ranges. It is at as of a few days ago so we are keeping it up. The only advice I can say is to watch your testing, and see what works for you. But that could just be because of his personal chemistry, maybe? Maybe everyone is different. Hi,My fasting blood cholesterol is nearly twice the normal for over 10 years.

The doctor had insisted that I take the cholesterol lowering drug but I never did. Been running half marathons for over 30 years now. I eat everything I wish,some junk food once in a while. No alcohol,no cigarette,no unnecessary stress. But avoiding sugars now, keeping slim and fit by exercising like I always did.

This works for me and is not any kind of advice. Please stick to acupuncture and do not write things that seem to present themselves as medical advice. Not everyone will do their homework before taking it to heart… literally, in this case. I recommend you research this topic before blindly accepting nutrition advice from an MD.

This seems counterintuitive, but most MDs only get one or two semesters of nutrition education and that is influenced by dogma that has since had serious flaws exposed since it was introduced 50 years ago.

Also, check The Great Cholesterol Myth out of your local library. It has a lot of citations, so you may find yourself renewing it several times to give yourself enough time to track it down. To give you the briefest summary of the main cause of cardiovascular disease, two words: This is damage done to the endothelial walls of arteries.

We were not happy with it. Chris I have a talk radio show. Would love to have you on the show to talk about cholesterol. The major role this essential nutrient plays!

You are doing the public a dis-service by stating that cholesterol is not related to heart disease. Exactly what levels increase the risk is not known but it appears that everyone with levels below with LDL below have not had heart disease in any study.

There are studies that show saturated fat in meat raises cholesterol therefore if it makes it over it means you just increased your risk of heart disease. Here are many studies that you are welcome to try to refute: Bringing your cholesterol up above or even better, will reduce your risk of these health problems more than it increases your risk of heart disease — thereby reducing your all-cause risk of mortality.

Also, there was at least one study in which people had heart attacks with total cholesterol below — the MRFIT study. See my last comment for details. Here is one of my sources on this: You totally fail to explain how people go on a whole plant-based diet and get their cholesterol levels below and their LDL well below You also fail to explain how during the study of 45, nurses in the Framingham Study there was not one person that got heart disease in 25 years with cholesterol below Studying cholesterol levels between to and saying cholesterol makes no difference is more of ignorance than science.

Obviously, those people who go on the plant based diet bring their cholesterol down because they are eliminating processed food, factory-produced fats, and added sugar. I assume that most people who go on plant based diets choose fresh and unprocessed vegetables, rather than processed vegetables such as fries.

However, people with total cholesterol values below are not exempt from heart disease — and especially not health problems in general, as driving your total cholesterol below can create serious health risks of its own. You quote the Framingham Study, in which there was supposedly no heart disease with total cholesterol below in 25 years; however, how do you explain the fact that in the MRFIT study, which included , men and lasted six years, there were almost 50 deaths from CVD out of every 10, men with total cholesterol of , and slightly more than 50 deaths from CVD out of every 10, men with total cholesterol below ?

You can see the chart for yourself here: And even though people with total cholesterol in the range have the lowest risk of heart disease, they do not have the lowest risk of mortality from all causes — people in the range are the ones with the lowest all-cause mortality rates. Why, you may wonder? This article is currently on page 31; however, it will continue to go to later pages as more articles continue to be published.

What do you mean all 13 of the essential nutrients are found in the yolk? I know the yolk has more, but the white has some too. My assumption is that while there are some nutrients in the white, the same nutrients are probably also found in the yolk — and then some.

Great overview and I am living proof you are right on target! Over 2 years ago I had a bad C Diff infection and at the same time was placed on a rxn low fat diet.

The decent into Hades was horrible to say the least. Nobody was putting two and two together until I ended up in the ER with chest pain. They ran a cholesterol panel my levels came in at with the system marking it very low….. I only found out after hunting down my medical records. Needless to say every system in my body was slowly going up in flames from the GI, sex hormones, and brain function just to name a few.

Luckily, I started my own research and paid for a conn. Thank you for spreading the word about cholesterol NOT being the villain! All of these conflicting comments make me want to poke a stick in my eye, or eat dirt. But what kind of dirt? Brown, red, black, white? Is one better than the other? So bring on the sat. Hello butter, and bacon! Goodbye canola and safflower oil. Hello whole wheat bread that has been soured, soaked, or sprouted. Goodbye highly processed rice cakes, and granola bars, and all the gluten free garbage.

Alas, we have to become hyper-educated on this topic and sift through the conflicting info we find. I think many of us have had a high cholesterol report, with the doctor threatening statins! I have told many doctors to let me try diet and exercise first. It works, somewhat, but my tc has never been under no matter what I do.

Let me tell you, this is just not true! In 1 year my TC has gone from to , with all levels in the normal range except ldl. Taking the slow or extended release niacin does require liver toxicity testing periodically. All the dietary changes and exercise over the years have not changed any of my numbers as drastically as niacin has. I suggest talking to your doc about it. Everything is better, except joint pain, hands, feet, knees. I am not telling you to stop balancing your diet as mentioned above; continue to consume the balanced diet regardless of whether the pain improves or not, as this will help to improve your overall health.

I really need to get this figured out. A doctor can help to determine the cause of the pain and possible treatment options. This supplement is completely safe and you only need to take 3 mg tablets.

In my experience, whenever I have a hard time getting to sleep and then take a melatonin, I fall asleep faster. Even when it has taken me about 4 to 6 hours to get to sleep 4 to 6 hours laying in bed with my eyes closed before getting to sleep , melatonin has helped me to get to sleep within a half hour after taking it, or shortly after going to bed, whichever is later.

Keep in mind that even though it takes about half an hour for it to kick in when I take it, the time is likely to vary from person to person, so it may help you faster, slower, or just as fast as it helps me. However, it will help you to get to sleep and sleep well. Thanks for your input. That stuff is scary. Checked my hormones and said they were fine. Now listening to the Thyroid Summit for the last 6 days I got some insight that my Free T4 is low and I need some progesterone.

Okay, let me reiterate. Try taking one 3 mg tablet of melatonin or half of a 5 mg tablet about half an hour before going to bed. Also, if your current doctor is not helping you, you may need to find a different doctor. Chris is exactly right — there is no association between saturated fat and heart disease. Here is the definitive article from Annals of Internal Medicine, over , patients in this analysis. Hi Richard, sounds to me as though you are really healthy and have found a doctor who does not just want to just shove Statin meds on you — which is a real bonus.

My TC is also 7. When on a standard diet my TC was 4 — I am sure that people with would show a higher than average TC no matter what normal diet they have and so if your TC base line was lowish and has now risen, maybe your body needed the access to more fat and 7.

Also as Chris has mentioned before, serum blood lipid measurement is just a snapshot in one moment in time and to gain a true picture the blood sample would have to be taken several times during the week.

One is better than many