I don’t like wasting time, so let’s get right to it.
Written by: Yvenst Simonis Cath Lab Registered Nurse, RCES, RCIS, CVRN-BC
Ketones or Glucose?
Ketones = premium gas. Your body wants ketones… as ketones is clean energy.
Glucose = regular gas. Your body does not want glucose in abundance… as it will cause insulin resistance… which will lead to bodily inflammation… which will result into many different ailments and diseases.
If you’re searching for a way to lose weight/fat and are willing to do the work… here are steps for you to follow:
(1) Do a 16 hour fast… and exercise (any type of exercise you want but preferably resistant training exercises) on the tail end of this fast (on the 13th to 16th hour). Only drink and stay hydrated with water... to the point to where your urine is clear.
(2) Break your fast with fats, proteins and only carbohydrates from vegetables. Again… only drink water (urine should be clear).
(3) Immediately embark on another fast. Do 16 hours or longer if you can… and again… engage in exercises on the tail end of the fast. Please realize that the longer the fast… the more results you will obtain. It is encouraged to at least extend a fast an hour longer than the previous fast.
(4) Repeat this process.
It is simply impossible for you to not lose weight if you properly follow these steps.
If you have never engaged in intermittent fasting and don’t know how to start… here’s what you can do:
The best way to start fasting is to eat a satisfying meal that consists of fats, proteins, carbohydrates that only come from vegetables and only drinking water. This type of foundational meal will place you in the best position to engage and adhere to a fast. After this meal… you will immediately embark on a water-only fast, and fast as long as you can tolerate. Once your tolerance length is reached… break the fast with the same type of foundational meal. This process should be repeated with each subsequent fast being at least an hour longer than the previous fast. This process should be progressed up to at least 16 hours… as it is at 16 hours where you will see the meaningful benefits of fasting begin to transpire. When you reach the capability of being able to do 16 hours… you will be fat adapted enough to follow the steps below:
(1) Do a 16 hour fast… and exercise (any type of exercise you want but preferably resistant training exercises) on the tail end of this fast (on the 13th to 16th hour). Only drink and stay hydrated with water... to the point to where your urine is clear.
(2) Break your fast with fats, proteins and only carbohydrates from vegetables. Again… only drink water (urine should be clear).
(3) Immediately embark on another fast. Do 16 hours or longer if you can… and again… engage in exercises on the tail end of the fast. Please realize that the longer the fast… the more results you will obtain. It is encouraged to at least extend a fast an hour longer than the previous fast.
(4) Repeat this process.
It is simply impossible for you to not lose weight if you properly follow these steps.
If you want to be able to eat what you want and still lose weight/burn fat without exercise… purchase KetosisNOW here
The Science Stuff
Realize the following about ketones:
Realize that a ketone is a substance containing a carbonyl group (C=O)… attached to two carbon atoms
Realize that a carbonyl is just a molecule composed of a carbon atom with a double bond to an oxygen atom (C=O)
Realize that the ketone molecule… which is just a carbonyl attached to two carbon atoms… is called acetone
Realize that acetone is colorless
Realize that acetone is volatile (easily vaporized)
Realize that acetone has a sweet odor
Realize that acetone has a fruity odor
Realize that acetone is produced when fats are metabolized for their energy
Realize the following about a ketone body:
Realize that a ketone body is any substance that increases in the blood as a result of faulty carbohydrate metabolism
Realize that there are three ketone bodies that occur when faulty carbohydrate metabolism occurs:
Acetone – a carbonyl attached to two carbon atoms and six hydrogen atoms (C3H6O)
Beta-hydroxybutyric acid – a carbonyl attached to three carbon atom, eight hydrogen atoms and two oxygen atoms (C4H8O3)
Acetoacetic acid – a carbonyl attached to three carbon atoms, six hydrogen atoms and two oxygen atoms (C4H6O3)
Realize that cardiac muscles uses acetoacetic acid as its principal fuel
Realize that the renal cortex uses acetoacetic acid as its principal fuel
Realize the following about glucose:
Realize that glucose (carbohydrate) is a simple sugar molecule (C6H12O6)
Realize the following about lipolysis:
Realize that lipolysis is the decomposition (hydrolysis) of fat
Realize that hydrolysis is the chemical decomposition that occurs when water is added
Realize that lipolysis decomposes fat into the following molecules:
Glycerol (C3H8O3)
Realize that glycerol is further decomposed to phosphoglyceraldehyde (PGAL) (C3H5O3(H2PO3)
Realize that when glycerol gets further decomposed to phosphoglyceraldehyde… it enters the pathway of glycolysis (cell respiration – breakdown of glucose in the presence of oxygen)
Realize that when phosphoglyceraldehyde enter glycolysis… it decomposes to pyruvic acid (C3H4O3)
Realize that pyruvic acid is then decomposed to acetyl-CoA… entering into the krebs cycle
Realize that pyruvic acid is an intermediate product in the metabolism of glucose, fat and amino acids
Fatty acids (CnH2n+1-COOH)
Realize that fatty acids is decomposed in the mitochondrial matrix… decomposing to acetyl-CoA… entering into the citric acid cycle (krebs cycle)
Realize that the krebs cycle is a series of reactions in the body that yields energy
Realize that acetyl groups are decomposes in the liver… decomposing into the three ketone bodies… a process called ketogenesis
Realize that lipolysis is stimulated by the any of the adrenal gland hormones.
Realize the following about lipogenesis:
Realize that lipogenesis is the formation of fat
Realize that lipogenesis uses glucose and protein to create the following:
Glycerol (C3H8O3)
Realize that glycerol is created via phosphoglyceraldehyde
Fatty acids (CnH2n+1-COOH)
Realize that the phosphoglyceraldehyde undergoes decomposition into pyruvic acid… which undergoes decomposition into acetyl-CoA… which is used to create fatty acids
Realize that the glycerol and fatty acids are then condensed to form fat
Realize the following in regards to gluconeogenesis:
Realize that gluconeogenesis is the formation of glucose from excess protein and fat.
Realize that gluconeogenesis occurs in the liver
Realize that gluconeogenesis occurs in the kidney… after a good amount of fasting
Realize that glycerol can be used for gluconeogenesis
Realize that fatty acids cannon be used for gluconeogenesis
Realize that keto acids can be used for gluconeogenesis
What is inflammation?
Inflammation is the body’s reaction to foreign elements that is introduced into the body… including food.
When the body is in a constant inflammatory state, an environment is created where many ailments can occur.
When the body intakes food… it initiates inflammatory digestive measures to extract and store energy.
The storage of energy equals the fat on one’s body.
The body wants to return to the non-inflammatory state it was in prior to the ingestion of food.
The non-inflammatory state of the human body is the ideal absolute healthiest state.
When the body intakes food at a frequency that does not allow the return to a non-inflammatory state… the body becomes unhealthy.
When the body is not allowed to return to a non-inflammatory state for a long enough time… the initiation of many ailments will occur.
The length to time it takes for ailments to occur as the body is in a constant inflammatory state depends on the genetics of one’s body.
Bronchitis, Hepatitis, Pancreatitis and etc… all have the *itis* ending… which means inflammation.
It is important to understand that the body can only be at its healthiest when the majority of its state is a non-inflammatory one.
What is intermittent fasting?
Intermittent fasting refers to a time frame of at least 16 hours of no ingestion of foods or liquids (other than water) which allows for the lowering of insulin levels.
A 16 hour fast is the bare minimum fast needed to achieve any meaningful benefits from fasting.
How does an intermittent fasting regimen fix inflammation and cause fat/weight loss?
The execution of an intermittent fasting regimen insures that the body will be in a non-inflammatory state.
When the body intakes food… it initiates inflammatory digestive measures to extract and store energy.
The inflammatory measures to extract and store energy are hormonally controlled by insulin.
If multiple ingestions of food occurs… without at least a 16 hour fasting period… insulin levels will elevate and plateau.
It is the plateauing of the insulin levels that contributes to a bodily inflammatory environment.
The ideal timing method of ingesting food is to do so at least 16 hours apart to insure that only an elevated insulin spike occurs… as oppose to an elevate insulin spike and a plateau.
Low insulin levels equate to low bodily inflammation.
It is important to understand that the body can only be at its healthiest when the majority of its state is a non-inflammatory one.
A by-product of an intermittent fasting regimen is the loss of fat/weight.
Realize that a low insulin level also initiates the fat burning process… by forcing the body to extract energy from the fat.
Elevated and plateauing insulin levels = fat storing
Low insulin levels = fat burning
It is important to realize that no matter the length of time of low insulin levels… fat burning will occur so long as there is fat available to burn.
It is also important to realize that the body functions more efficiently as a whole when using the energy from fat… as oppose to the energy from ingested food.
A good analogy is referencing gasoline for an automobile.
Energy from fat = Premium gasoline
Energy from food = Regular gasoline
What are the benefits of the body using energy from fat… as oppose to energy from food?
A decrease in bodily inflammation.
The increased chance of cells functioning correctly… which may prevent the initiation of cancer.
Insures that the body is operating at its healthiest state.
Normalizing blood pressure.
Blood vessels will less likely become blocked.
The encouragement of growth hormones.
Because cells will be functioning correctly… hormonal imbalances will less likely occur.
Because cells will be functioning correctly… autoimmune diseases will be in the best environment for rectification.
Because cells will be functioning correctly… most liver issues will be in the best environment for rectification.
Realize the following about intermittent fasting… in regards to the 2019 New England Journal of Medicine:
Realize that the metabolic switch from the use of glucose to ketones results in a reduction of the respiratory-exchange ratio.
Realize that the respiratory-exchange ratio is the ratio of the carbon dioxide produced to the oxygen consumed
Realize that a neurotrophic factor is any member of the family of growth factors that contribute to the selective survival or proliferation of nerves
Realize that mitophagy is the elimination of damaged mitochondria from cells by incorporation in and disposal by lysosomes
Realize that reducing food availability has a remarkable effect on aging and the life span in animals
Realize that it is deemed that benefits of food reduction stems from the passive reduction in the production of damaging oxygen free radicals
Realize that intermittent fasting elicits the followings:
Improves glucose regulation
Increases stress resistance
Suppresses inflammation
Realize that during fasting… cells activate pathways that enhance intrinsic defense against oxidative stress
Realize that during fasting… cells activate pathways that enhance intrinsic defense against metabolic stress
Realize that during fasting… cells activate pathways that remove or repair damaged molecules
Realize that during the feeding period… cells engage in tissue specific processes of growth
Realize that during the feeding period… cells engage in plasticity
Realize that plasticity is the ability of tissue to do the following:
To grow
To adapt
To integrate with other tissues during development… after trauma or after an illness
Realize that without intermittent fasting (because most people eat three times a day)… this plasticity that occurs is essentially a breeding ground for cancerous cells to manifest
Realize that preclinical studies consistently show the robust disease-modifying efficacy of intermittent fasting in animal models on a wide range of chronic disorders… such as the following:
Obesity
Diabetes
Cardiovascular disease
Cancers
Neurodegenerative brain disease
Realize that intermittent fasting elicits a highly orchestrated systemic and cellular response that carries over into the fed state in bolstering mental and physical performance… as well as disease resistance
Realize that the main source of energy for cells are the following:
Glucose
Fatty acids
Realize that after meals… glucose is used for energy
Realize that after means… fat is stored in adipose tissue as triglycerides
Realize that during fasting… triglycerides are broken down to the following… which are used for energy :
Fatty acids
Glycerol
Realize that the liver converts fatty acids to ketone bodies
Realize that ketone bodies provide a major source of energy for many tissues… especially the brain… during fasting
Realize that in the fed state… blood levels of ketones bodies are low
Realize that in humans… ketone bodies rise within 8 to 12 hours after the onset of fasting
Realize that ketone bodies are not just fuel used during period of fasting… as they are also potent signaling molecules with major effects on cell and organs functions
Realize that ketone bodies regulate the expression and activity of many proteins and molecules that are known to influence health and aging
Realize that ketone bodies stimulate expression of the gene for brain-derived neurotrophic factor… with implications for brain health and psychiatric and neurodegenerative disorders
Realize that intermittent fasting has the following benefits:
Improvements in glucose regulation
Improvement in blood pressure
Improvement in heart rate
Improvement in the efficacy of endurance training
Improvement in abdominal fat loss
Realize that all organ systems respond to intermittent fasting in ways that enable organisms to tolerate or overcome challenges… and then restore homeostasis
Realize that repeated exposure to fasting periods results in lasting adaptive response that confer resistance to subsequent challenges
Realize that cells respond to intermittent fasting by engaging in coordinated adaptive stress response that leads to the following:
Increased expression of antioxidant defenses
DNA repair
Protein quality control
Mitochondrial biogenesis
Realize that biogenesis is the synthesis of chemical compounds or structures in living organisms
Autophagy
Down-regulation of inflammation
Realize that cells throughout the bodies and brain of animals maintained on intermittent fasting regimens show improved functions and robust resistance to a broad range of potentially damaging insults… including those involving the following:
Metabolic stress
Oxidative stress
Ionic stress
Traumatic stress
Proteotoxic stress – realize that proteotoxicity refers to the adverse effects of damaged or misfolded proteins and even organelles on the cells
Realize that intermittent fasting stimulates autophagy
Realize that intermittent fasting stimulates mitophage
Realize that intermittent fasting inhibits mTOR
Realize that intermittent fasting enables cells to remove oxidatively damaged proteins
Realize that intermittent fasting enables cells to remove oxidatively damaged mitochondria
Realize that intermittent fasting enables the recycling of undamaged molecular constituents
Realize that reduced food intake robustly increase the life span
Realize that intermittent fasting gives health benefit at a greater extent than what can be attributed to just a reduction in caloric intake
Realize that intermittent fasting improves physical function
Realize that intermittent fasting enhances cognition in multiple domains… including the following:
Spatial memory – the ability to recall 3D objects or places
Associative memory – the ability to learn and remember the relationship between unrelated items
Working memory – the ability to store and use those facts and ideas necessary for performing immediate task
Realize that in the cardiovascular world… intermittent fasting improves the following:
Blood pressure
Resting heart rate
HDL cholesterol
LDL cholesterol
Triglycerides
Glucose
Insulin
Insulin resistance
Realize that intermittent fasting reduces markers of systemic inflammation and oxidative stress that are associated with atherosclerosis
Realize that oxidative stress is cellular damage caused by oxygen-derived free radical formation.
Realize that the three radicals are the following:
Superoxide
Hydrogen peroxide
Hydroxyl ions
Realize that intermittent fasting increases heart rate variability by enhancing the parasympathetic tone
Realize that heart rate variability is the spontaneous fluctuations above and below the mean heart rate
Realize that a reduced heart rate variability is associated with the following:
An increase incidence of total mortality
An increase incidence of cardiac events in post-myocardial infarctions
An increase incident of cardiac events in health patients… especially older people
Realize that the parasympathetic nervous system controls the following:
Constricts pupils
Decreases heart rate
Narrows airway
Increases motility of the GI tract
Increases storage of glucose
Realize that intermittent fasting reduces the occurrences of spontaneous tumors during normal aging
Realize that intermittent fasting suppresses the growth of many types of induced tumors… while increasing their sensitivity to chemotherapy and irradiation
Realize that intermittent fasting impairs energy metabolism of cancer cells… inhibiting their growth and rendering them susceptible to clinical treatments
Realize that there is strong preclinical evidence that intermittent fasting can delay the onset and progression of the disease process of Alzheimer’s and Parkinson’s disease
Realize that intermittent fasting increases neuronal stress resistance through multiple mechanism… which includes the following:
Bolstering mitochondrial function
Stimulating autophagy
Stimulating neurotropic-factors productions
Stimulating antioxidant defenses
Stimulating DNA repair
Realize that intermittent fasting can prevent seizures
Realize that intermittent fasting can protect the following from ischemic injury:
Brain
Heart
Liver
Kidneys
© Yvenst Simonis. All Rights Reserved.