A friend is his early 50's is struggling with weight as well. Our food is the enemy, everything on the shelves is making us sicker. Granted, poor choices are part of it. Hiw does someone who barely has time to make a sandwich turn it around?
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Stay away from the statins that doctors and big pharma push for cholesterol control. I had a doctor tell me that they had proven a large daily does of high quality fish oil (4000 mg or better) has been shown to do just as much for controlling cholesterol as the statins without the liver damage statins are known for causing.
Well it's not the cholesterol, it's the injuries that the cholesterol is covering like scabs that are the real issue. Stains are terrible because they rip off the scans while causing so much other damage that they create the death spiral.
Check out Fat the Documentary, the very beginning has that scientist who lived with Eskimos for months, who have zero vegetables or fruit in their diet, and were just fine. He went carnivore and was fine, in fact perfect. I like bread though...
Yeah my doctor prescribed statins and i'm not getting them filled. I'm taking nattokinase instead
OMAD - One meal a day, and no processed flour products. Eat before about 2 or 3 pm. Most people's problem come from eating to late in the day, and going to bed with a full stomach.
Start taking nascent iodine. The whole country is iodine deficient since they took it out of the bread.
I am diabetic, and a close to keto or a paleo diet has gotten the best result for me. It will also take some of the weight off.
Never eat after 3pm? LOL I'd be starving and not be able to sleep at night.
Geesh I don't know how you do that. Firstly I'm NOT diabetic but have diabetic like reactions being stomachless. I find I need to graze consistently and no "just carbs" or I'm screwed.
I would recommend the carnivore diet. Have you friend research Dr. Ken Berry on YouTube. JMHO
Google Keto, Paleo, and Metabolic health. There is tons of info out there.
Carbs, seed oils, and UPFs are the enemy.
If he cuts out breads/pasta (or cuts down on them significantly) immediately he will drop weight very quickly. These foods cause hunger, and when you cut them out you eat less and lose weight.
I am not carnivore, but I am convinced it's probably the best route.
www.meatrition.com
Carbs are fine in moderation.
follow steakandbuttergal on IG, and anyone she follows. She's smart, very smart and healed her health six years ago.
Do you know what she healed from?
you need to go keto asap. i like Dr Boz, she has a good program and doesn't string you along.
https://youtu.be/n3eFM3uUMzQ?si=SZaZ-QW096LQWrXs
NOBODY is THAT busy. If you want to get healthier you make time for it.
High dose vitamin C and incremental lifestyle changes. Research shows slow and steady win the race. Hard shifting to a strict diet without proper supervision or doing something "trendy" like IF or OMAD is not the way. You need to look at sustainable changes and focus on nutrition as the metric, not weight. Getting activity level up, 20-30 minutes of low impact steady state cardio per day is probably the best single instant move he can make. If they do not have time to cook, it will be difficult unless they can afford eating out at restaurant they can modify items properly.
I disagree. It takes at least 24 to 36 hours of fasting to get to fat-burning for energy needs. OMAD is a very easy stage for people to stop bouncing their blood-sugar around with constant snacking. The point is to eat enough food at that meal to last, and that is more easily done with dense, nutrient-rich food.
I went slowly, first cutting out lunch for a week, and then only having fruit for lunch. It was an easy transition and I lost about 60 pounds over the course of 18 months. That was years ago.
Recently I went full carnivore, and it feels like the answer.
Whatever changes in that direction your friend can make, will help him. Cholesterol is not a problem, but the sugar is. Good luck, and hopefully he takes your advice.
We all make choices.... early 50s he has a very good chance of turning it around. I was in the same mess. The doc looked into my eyes and said I would have a massive heart attack by 60.
I ate whole vegetables for a month, mostly cooked, but some raw. No sugar, so soda, no fast food. Took my lunch to work after I made it the night before.
I began to walk while it was cool weather. Everyday it got better. Lost 20 lbs the first month and 15 lbs the second month, within 6 months I was down 50 lbs. Yes, I messed up at times, but got back at it. I think it was the 4th month I added protein back in.... chicken and fish. When I went back to the doc I didn't have an issue with my blood sugar or cholesterol. Our bodies are machines, they need fuel. Your choice on what that is.
I highly recommend a keto, ketovore, or even carnivore diet. Carbs are not necessary for life, (my t2 father in law vehemently disagrees with me as he take more medicine so he can eat potatoes). I eat something pretty close to a keto diet (I probably do fudge on the carbs, I eat a fair amount of tomatoes, nuts, and avocados). Complex carbs are not better for you than simple carbs; they all turn into sugar in the body.
Cholesterol is not the enemy unless inflammation levels are extremely high. Statins are terrible and will raise blood sugar. Instead, a supplement like berberine can be added; it's effectiveness is similar to metformin without the side effects and it aids in lipid metabolism as well as blood sugar management.
Also, a huge part of being overweight and struggling to manage blood sugar is insulin resistance. Too much insulin stores fat which in turn, makes your body less sensitive to insulin, so you will store even more fat. That's why a keto helps; high fat/moderate protein/low carb keeps your blood sugar naturally lower and reduces the flow of insulin. Stop snacking and give the body time to rest between meals; every single bite of food, or flavored drink (even if it is sugar free) causes the body to release insulin which makes insulin resistance worse (think drugs...the more you take, the more you need). And build muscle; the more muscle you have, the better your body will utilize the glucose it has. Edit: It doesn't take too much of a time commitment; I work out 20-25 minutes a day (most days) with light dumbells and have seen really good results paired with the low carb diet!
Check blood sugar often (just a little cheap monitor from walmart is fine). If it's too high, too many carbs were eaten. After meals should be less than 140 (two hours after the first bite) but returning to baseline before your next meal is as important as the after meal numbers. Since July, I have never seen a "bad" post meal number, but when I first started on my journey to reverse prediabetes and insulin resistance, the number would take way too long to drop back to baseline (around 100).
Good resources are: Dr Ken Berry (carnivore, he's on yt and rumble), Neisha Berry (Dr Berry's wife, on YT, ketovore), Dr Boz (Keto, yt, not sure about rumble), Dr. Bikman (yt, maybe rumble), and any Callie and Casey Means interview you can find. It's hard but not impossible to reverse with a little motivation!
You gotta start with a good understanding of Cholesterol, Sugars, Liver function etc.
This is a great video to get started: Understand Your CHOLESTEROL PANEL
A great primer into all functions of liver: Liver series by John Campbell
Phsyllum Husk
Carnivore
Easiest transition: look at ingredients of all carbohydrates. If it says “enriched” do not buy. Almost everything in you pantry says this unless you know about it. Roughly half the country has an mthfr gene mutation = can’t methylate properly = folic acid is poison… this is just a very simple first step, this rabbit hole is deep.
High cholesterol: berberine and inositol (dci) …. Inositol affects histamine response and glucose.
High bp: TMG…. Helps body regulate homocysteine…. Literally cured my higher bp within 30 minutes. I’ve never been back in pre hypertension.
Genetic testing, get it done. Back to first point, people who struggle with weight are likely genetically predispositioned. Get tested, get on a supp regimen that will likely include methylated multis, and stop eating enriched wheat. Go to Aldi and by sourdough made with 4 ingredients like bread is supposed to be (if you absolutely have to eat bread). Watch out for all pastas, rice…. Literally every carb in america. Even a bag of flour will have it if you aren’t paying attention.
Cholesterol goes to areas of damage. The body makes it and sends it there. If you have damaged arteries from a garbage diet your cholesterol will go up.
It’s like blaming the fireman for a fire. Statins get rid of the firemen. “Defund the firemen!”
Been keto then carnivore for a year now. Lost all extra weight the first 6 weeks and can see my abs for the first time. I eat when I’m hungry. The only tricky part is getting enough FAT because it seems weird even though I know intellectually fat is good it’s tough overriding the programming. Most carnivores will see cholesterol go down on a carnivore diet when they are carrying a lot of weight. Once you start to get lean it will go above recommended levels to support fat adaption. This is healthy.
The “lean mass hyper responder” experiment showed 100 ketogenic dieters with 5 years on the diet were followed for a year had super high cholesterol (some HDL above 500) with zero arterial plaque, low triglycerides and higher HDL. They were checked for plaque again over a year. All good!
We have been lied to about diet.
I'm 57 and I've had High Cholesterol all my life, since before they could designate between HDL and LDL. My HDL had always been high. My doctors still tried to get me to take statins. I did once for about 3 months. I felt terrible and stopped them against my doctors orders. My cholesterol had always stayed around 250. Recently my doctor ordered CT scans of my heart and arteries. They came back almost completely clear! I was in disbelief after being told since I was a young child that I would probably die of a heart attack one day! Granted, I try to eat fresh, whole foods as much as I can, and I use real butter, eat bacon and eggs, use olive or peanut oils, but I also eat poorly at times. Anyway, just wanted to share my story. I was amazed at my good test results. But guess what? The cardiologist still wanted me to start injectable statins, and my doctor was angry that I didn't follow his advice. Now I'm looking for a new doctor. She also pushed the vax and could not believe I refused to get any of them. I pray RFK Jr. can turn things around for us. We need more holistic doctors.
Keto doesn't work for everyone. Works well for some people and not others.
Natto and no statins. Animal fats... butter is your friend.
Yes, whole grain bread, brown rice, and nuts like almonds and walnuts for snacks. Stay away from fat-free and low fat products because they pack them with sugar and sodium too make up for the taste lost when they take out the fat.
Brown rice and whole grain bread causes digestive issues for some. Nothing wrong with white rice as long as you're combining with fat and protein food(s).
Nattokinaise, look it up, it is soy that is fermented in a yeast culture solution. The negative estrogen effects don't exist in soy as long as it is fermented.
I don't think so.