Compelling Changes with Specific Keto

Keto is not about weight loss.  It is about brain health.  

Turning around the brain will be miraculous for many.

(image: myvmc.com)

Many of the folks at the office know I am touting the benefits of a ketogenic diet. Even though I have been low carb for eight years, I didn't get to the level I call “Serious Keto” for one very simple reason: I didn't think I needed to do that. But Wow! I am pretty happy with the outcome.

I first did low carb after reading Dr. Wolfgang Lutz' book: Life Without Bread. I followed his 72 gram plan. I soon discovered I felt very good when I averaged 50 – 60 grams of carbs a day. People noticed the weight loss and I believe I was at good place as long as I kept track of my carbs each day.

I didn't concentrate on increasing my fat intake. I figured that would happen naturally with the food choices I was making. My fat level was around 80% if I was concentrating on it and recording what I ate. Increasing your fat intake is not that easy. Even 80/20 ground beef is low in fat. And forget chicken. Hardly any fat in it at all.

Now, I stumbled across Dr. Darren Schmit's YouTube Channel and learned about the Keto ratios and why you have to be more specific with keto. I learned about the different ratios from his channel and also looked up information at The Charlie Foundation. I decided to try a 2:1 keto ratio and surprisingly, I lost more weight and had a flatter stomach. That was exciting but even better was the realization that I could fast 16-18 and hours a day and not worry about blood sugar drops. This was a huge benefit because I often was late getting to eat lunch at work and I developed a frustrated mood of overwhelm and anger. I was an angry maniac if I missed or delayed my lunch.

I feel sorry for anybody who is at the mercy of a strict eating schedule because they are hungry in a few short hours. I can only imagine how kids feel when they are in school not feeling well and being criticized by adults. I think this a sure fire way for kids to create a low opinion of themselves and underachieve.

I'm pleased to know I am more sure that I have reduced my body's inflammation levels and feel a greater sense of calm. Let me describe some more interesting changes I have experienced since going specific keto late in August of this year.

No more protein powders

I used to enjoy a chocolate protein powder break during the day and purchased many different brands. But now, I have no interest in them. They too easily throw off my keto balance. And we know those powders lack fat so I would have to bump up my fat eating something else. In reality, I don't miss it. I especially don't miss the high price tags. Since I am fasting sometime during the day, it was unnecessary to shorten the fast with a protein drink. Looking back, I used to be ravishingly hungry very soon after drinking a so-called meal replacement shake. They just didn't live up to the name. While, there are some low carb meal replacements made with pea protein, I'm just so fatigued by the vegan craze. They are still missing fat. It's not worth it to throw off my keto count for a food that is still  highly processed. You many have a different experience with drink powders, but I am better off without them.

No squash

It's hard to believe, but I avoided all squash until Thanksgiving. I  didn't want it. The carb count is too high.  I easily crave high carb foods with just the smallest, teeniest taste. I did enjoy them over the Thanksgiving weekend (and the cravings crept in), but now I pass them by when I walk through the produce section. The same goes for sweet potatoes. Yes, they are a favorite of the paleo crowd, but the carb count is just too high to manage the specific keto numbers that have given me great results. I also agree with Dr. Georgia Edes that eating plant foods is more problematic than eating animal foods. We already know grains and legumes are major inflammation sources and must be avoided, but each of us has to figure out individually what plant foods don't serve us well. For me that's squash and sweet potatoes. (Dr. Georgia Edes also has great lectures on YouTube.)

No more hot bar at Wegmans

Another crazy notion coming from me, but when you feel good you want to stay that way. I used to pay $9 a pound for the creamy soups and chicken salads because they were low carb. But, the fat counts were too low and it's all made with soybean oil (No thanks). It's nice to have an instant meal and Wegmans makes it very convenient, but it's just as easy to go home and whip up a keto salad and save a lot of money.

No eating out

I have no interest going out to restaurants. I used to hate waiting for my food to be ready (remember that was my hypoglycemic red flag). Now I don't want to eat cheap ingredients such as grains, soybean oil, fake butter, corn products. I'd rather not eat the foods that create the oxygen depriving toxins of inflammation when I can make the foods I prefer at home.

No more meal obsession

As strange as it sounds, I'm not bored with the same old leftovers at home. For one, I'm not thinking about food all day long. I used to make my breakfast, pack a lunch, and plan my dinner as soon as lunch was barely down my esophagus. Does this sound familiar to anyone?  Planning your next meal when you just ate takes away so much time from doing other enjoyable activities. We were told ages ago to eat three meals a day and add in some snacks just in case we needed them. Dr. Eric Berg said it best in his videos: with that much frequent eating, the pancreas never gets to rest. It is squirting out insulin nonstop. Now that I'm living the opposite experience, what possessed us to become such slaves to meal timing? Yet, we swallowed it hook, line and sinker. (And our chronic sickness proves it.) Some of you reading this are wondering what has come over me. The meal timing paranoia with snack obsessions is a true ball and chain. This is a great new freedom. I would call it food independence.

I don't spike up with frantic feelings

The sudden mood swings and brain fog when your blood sugar drops is so unwelcomed. It is oh so wonderful when that feeling is gone. If you've gone into panic mode because your low blood sugar has triggered you into sprinting to the nearest coffee house or vending machine you know what I mean. When you feel the whole world is attacking you and there's a reflexive urge to fight back with insults, sarcasm and meanness, you have the hypoglycemic episodes that are leading down the path of Type II Diabetes with heart disease. Now, when something blows up in my schedule and changes my plans, I say, “Hey, no problem.” And I mean it. I'm not freaking out with weakness in my legs or the feeling that I am going to faint. I'm actually more efficient with my time because my brain has its preferred fuel: fat and ketones.  I also wonder how many relationships can be saved with keto brain healing?  Stress tears families apart and ruins marriages, but healthy brains can face it better. (Future blog)

The constant urge to pee is gone

Ladies, you know what I mean. Carbs make you pee. This is a nice change.  I mentioned the ball and chain earlier.  Keeping track of bathrooms is another ball and chain. 

Lost my taste for dark chocolate

The ultimate paleo treat is dark chocolate but I don't care for it anymore.

If you want to learn more, ask me about the Keto Krunch Club.

--Dr. Lisa

--Your Health Freedom Advocate

Old Injuries Gave You Arthritis -- Big Deal !!

Disclaimer here:  I'm not very sympathetic.  I don't want anyone to settle.  Giving up or "living with it" is not in my book. I see no reason to slow down and limit your life.  But, you need to take care of yourself in ways most of society doesn't want to do.  

What side of stubborn are you willing to stand on?

Have you been told you have "bone on bone" arthritis?
     So what?  I say, "Big deal."

Anyway, we shouldn't use the term "normal" (as in this labeled X-ray over on the left).  Who has the authority to define normal?  Striving for "normal" will just promote depression. Forget endlessly comparing yourself to other people.  Let's use the word "function" or "functional," instead. 

We are made to feel that arthritic wear and tear on the joints is something sad, and we should feel sorry for someone who is given this kind of diagnosis.

No.  That is not the case. 
People in pain can have normal X-rays and MRIs.  People who are pain free can have the worst X-rays and MRIs on the planet.  There is no clear correlation between pain and how your bones look on imaging.  Also, slipped discs can go back into place given enough time.  

If you had a traumatic injury decades ago, and now you have chronic pain, should you blame your past and then get comfortable in your rocking chair?  No.  You can do so much for yourself.  

When do I feel bad for people?  When they didn't receive an important message about healing at the time of their accident or injury decades ago. The incident was not the problem.  The true problem was the lack of essential care to promote adequate healing. This is a terrible shame and I need people to know this before they smash up their car, or play contact sports. 

If you let inflammation eat away at your bones and organs for most of your life, you will have pain.  It doesn't matter how many times you fell down a steep hill on your favorite hiking trail. Poorly managed (or ignored) inflammation was your Achilles' heel. 

I heard a medical doctor who is an expert on ketogenic dieting for weight loss talk about an orthopedic surgeon who opened a diet center next to his surgical suite.  As you know, someone who is overweight faces too many risks under the knife and losing weight is a prerequisite for surgery.  This doctor wanted to make it convenient for his patients to access a reliable weight loss program.  He discovered that 1/3 of his patients cancelled their surgeries.  They were out of pain and were no longer candidates for surgery.

Even the folks with bone on bone arthritis were out of pain!!

I am also aware of people who have used simple psychological exercises who no longer needed surgery.  When you come in to the office I'll give you my reading list of favorite health techniques so you can check it out yourself.

Let's change the conversation to the epidemic of inflammation so more effective solutions can be utilized. 

Find out how chiropractic squelches inflammation.
Get the truth about diet induced inflammation. 
Learn how emotional stress initiates inflammation so you can take better control of your life style. 

I'm not a fan of invasive options that are promoted with a mind-set that life style is not a factor.  Most people who opt for quick fixes don't see improvement because they continue with bad lifestyle habits that inflame their bodies.  

If your mind-set is on healing.  Let's dive in together. 

--Dr. Lisa
--Your Health Freedom Advocate

Stop Trying to Lose Weight - Lose Something Else (Keto Corner)

(Photo: courtesy of Smash the Scale Facebook Page)

This Keto Corner post has come about as a result of the topics we talk about at the Keto Krunch Club.  Check out our Facebook page for the philosophy and goings on.

Keto Krunch Club Facebook Page

People want to lose weight for various reasons.  Most often they want to look good when they stare at the mirror. They want to wear nicer clothes rather than hide under larger sizes. Many want to sit, walk, and exercise comfortably.

I've spoken with numerous folks over the years who want to see the numbers on the scale go down. Their self worth is dictated by the number bouncing back and forth on the scale. But digital scales are now popular so that leaves you with the ugly digits just staring back at you. I like the spring loaded ones that wobble back and forth like a clown face laughing back at you.

The Weight Loss War seems to be a losing battle because of the erroneous information people continue to follow about calories, exercise, and macronutrient misunderstandings. Please don't say cholesterol in front of me. I will tell you that you are living in a fantasy world.

Often when people lose weight, they lose muscle. They may even lose their energy. They may lose their resolve because weight loss is so frustrating.

It's time to forget about weight loss. Do me one favor. Quit the focus on losing weight. It's time to lose the inflammation.

Inflammation is the real reason you can't change your body shape. You want to be slimmer with more muscle tone. You need to be healthy. You want to reduce the inflammation in your body.

One of my mentors mentioned that 1/2 of a person's adipose tissue (body fat) consists of white blood cells. That is inflammation. (I'll bet the other half is mostly trapped toxins.)

We know inflammation is the baseline cause of all disease. (Think cancer, Alzheimer's, heart damage.) Inflammation leads to DNA damage which is the key to premature aging.

If you decide to rid your body of excess inflammation, you may have a better outcome and feel better about yourself.

Why? Because most people attribute weight gain to personal failure. But knowledge of inflammation removes the stigma of failure and replaces it with an inspiration that focuses on real results.

Inflammation is non-negotiable - You're either putting it into your body or you're getting rid of it.

For your homework assignment: Learn about inflammation.

Read:

Weight loss secrets you need to know: Why your brain, body physiology, emotions, and primordial drives want you fat and what you can do about it, by David Seaman

It's only 99 cents on kindle!!!

And, The DeFlame Diet, also by David Seaman.

You will look at food differently.

Get involved with the Keto Krunch Club. Contact me at the office so I can give you all the details.

You Can Turn Around Unwanted Brain Learning

Your brain does everything you taught it to do.

Some things need to be unlearned.

Examples of unwanted brain learning:

Chronic fatigue
IBS

Fibromyalgia 
Inflammatory conditions

Mold sensitivity 
 Natural approaches don't work like it does for others

Electronic sensitivity 
 Unexpected negative response to supplements

Light sensitivity 
 Unexpected negative response to a nutritional detox

Sound sensitivity

Food sensitivity 

Vagus Nerve Dysfunction also follows suit:  (overlapping with limbic system dominance)

chronic pain 
 heart rate changes 
 digestive issues

auto-immune dysfunction 
 speech difficulty 
 phase I detox issues

anxiety / panic attacks
 blood pressure changes
learning difficulty

depression 
 sweating 
 memory problems

stubborn headaches 
 breathing problems
 poor liver function

hypersensitive to smells 
 throat problems

seem to have a very poor healing response

avoid going places in case you get worse while out

memory problems

95% of your life is lived by the subconscious.

That can sound hopeless or adventurous. It's all up to you!

Acute pain recruits 5% of neurons in the frontal brain.

Chronic pain (lasting 3 months or longer) slips into the limbic system recruiting 15% - 20% of neurons [triple to quadruple INCREASE!]

Focusing on fast pain relief backfires. Positive thinking and talk therapy focusing on past traumas are not shown to be productive.

There is a better way to reteach the brain

Time for a S.T.A.R. Session Mini-Retreat

Intentional Brain Training

It is a 30 minute extended adjustment session recruiting the brain's senses.

Make an appointment !!

S.T.A.R. stands for soft tissue adhesion release and stress taming adrenal re-set.

Limbic System balancing during a STAR Session: - deeper breathing - adjustment reinforces calmness, brain gets a reboot. -Ess. Oils aromatherapy -relaxing music, dopamine boost, reorganizes the brain - tuning fork deep relaxation - stillness, silence (very healing yet we often avoid it) - expressive writing / shifts the brain - visualization, guided imagery, recruit new nerve patterns to replace unwanted patterns while relaxed Neurons that fire together, wire together. STAR Sessions set a stage for new learning in the brain.

Harness your nervous system to work for you not against you.

De-stress your Emotional Network

Emotions are a super responsive survival mechanism. The brain efficiently embeds physical responses to emotions that are repeated over time.

When a current emotion matches a cataloged emotional memory from the past, the limbic system can initiate over-exaggerated body responses. When the limbic system dominates, the parasympathetic system (rest & digest) becomes dysfunctional.

Ask me for more info.

See you at the table.....

       ....the adjusting table

--Dr. Lisa

Brain Gain is Life Gain

Why do you get adjusted?  The answers vary from person to person.

Why do I love adjusting people's spines?  Because it is the most profound way to open the floodgates (spinal joints) to deliver healing energy (from innate).   

And because YOU are more than a sore joint or pulled muscle....you are an intelligent being who can make a great difference in the world.  

Since spinal motion energizes the brain, similar to a windmill generating electricity, the brain gives back in so many wonderful ways that allow you to be the mover and changer the world needs!

Benefits of the Adjustment: Studied and Measured

The Adjustment Influences the Prefrontal Cortex of the Brain

(the conductor of the whole brain)

movement coordination

thinking focus

behavior goal directed tasks

decision making memory attention

intelligence

pain processing emotional response to pain

autonomic function (just about everything)

motor control eye movement spacial awareness

fall prevention muscle strength

pelvic floor control mental rotation of objects

(www.spinalresearch.au)

*Normalizing Blood Pressure

*Mood and Attention Improvement

*Blood Glucose efficiency– decreases insulin resistance

*Improvements and/or Reversal of neurodegenerative brain physiology (HUGE!)

*Epigenetic Changes – this changes fertility and short & long term offspring physiology

*Increase ATP – which is a “game-changer” for many reasons

*Telomere shortening – one of GREATEST “anti-aging” strategies in health today!

*Heart Disease – #1 contributor to heart disease in men and women is increased sustained sympathetic tone

*Immune System – Radically affects the immune system. Better than any marketable strategy medicine has to offer

Brain Changes

*One study noted the changes made in brain patterns and activity was more in one session than multiple weeks of standard psychological treatment made to brain!(You should know that brain-based neurophysiologists get their mind blown when they get to see the power of an adjustment on the brain!)

*Chiropractic was also shown to improve muscle strength, stability, and fatigue more in one session than 3 weeks of weight training! (Mind-Blowing!!)

Let me throw a few musculoskeletal benefits in here:

*Increases mobility and reduces Spinal Degeneration – degeneration shown to set in within 10-14 days with reduced mobility.

*5x better at musculoskeletal pain reduction than celebrex and vioxx combined (sad part here is that celebrex and vioxx together gross more $ per year ALONE than the entire chiropractic profession….the world desperately needs what we do!)

 (www.chiropracticadvocate.com)

What else happens when you release subluxations with adjustments:

Decrease pro-inflaming cytokines (bad guys)              Increase neurotensin

Increase pro-regulatory cytokines (good guys)             Increase oxytocin

Increase CD-4 helpter T-cells (good guys)                    Increase orexin A

Block TNF (bad guys)                                            Better cortisol response

Decrease CRP (bad guys)                                

                                                            Increase DNA repair with maintenance

Beyond Better

Expand Your Experience  !!

Routine chiropractic care

is your recharging session.

Brain Impairment 101: Recognize It and Reverse It

How does your brain relate to the rest of your body? Do you heal well and have vibrant energy? You don't need a TBI (traumatic brain injury) to be brain impaired. 

But don't fret.  You have a great opportunity.

1- Basic signs of brain impairment: (1) fatigue, (2) anxiety, (3) memory problems, and (4) digestive issues (Author: Datis Kharrazian)

2- How many examples apply to you?

___ I have a difficult time relaxing

___ I don't take time out for myself

___ I don't sleep well

___ I sleep a lot and still feel tired

___ My pain rating is 6 or higher one or more times a week

___ I have energy slumps 1-2 times a day or more

___ I feel like I'm dragging myself through the day

___ I have a sensitivity to light and/or sound

___ I tend to over-think situations and it hinders my productivity

___ I have multiple areas of soft tissue soreness and trigger points

___ I don't get good results from natural approaches when most people do

___ If I try a nutritional detox it tends to make me feel worse

___ I have auto-immune issues and/or digestive issues that make my ability to function unpredictable

3- Modern stresses that impair the brain, impairing the healing process: (F. Ulan)

• Anti-nutrients disguised as food, leading to hyperglycemia and inflammation
• Heavy metals, molds
• Chemicals
• Brain/Immune Burden (overwhelmed stress response: limbic system dominance)
• Scars (weaker and more pain sensitive, think myofascial pain syndrome)

4- Get On-Board the Better Brain Program with chiropractic, nutrition and S.T.A.R. Sessions

Stay tuned for more unique brain facts.  

--Dr. Lisa

Your Health Freedom Advocate

The Opioid Problem is not THE Problem

Don't misinterpret my words.  People are grieving the deaths of loved ones.  I want people to rethink where we are going wrong in terms of teaching our children and loved ones how to deal with stress.  

I've read the complaints that the DARE program is ineffective.  People will tell you Just Say No is a frivolous phrase.  

For me the idea of not being in control of myself, my own cognition, as well as the consequences of my own behavior while under the influence of a substance while it is trapped in my body,  is terribly alarming.  

For all the social media hype about women asserting their rights, stop the bullying, and stand up for yourself.....you can't do that if you're under the influence of a substance. 

For me this includes caffeine, and routinely prescribed non-opiate drugs, as well.  And while we're at it, I can't leave out sugar, processed foods and chemicals added to food.  

Any drug or substance problem stems from the basic question: Do I trust my body?

How were you taught about the body God created for you?  Do you fear your own body?  Do you have fears and concerns about your health?  Do you believe you can heal?  Were you sickly as a child?  Did the adults around you also have similar fears?  Do you get nervous when you can't find your Tylenol bottle?  Are you disappointed in your own job performance or school grades because you feel you don't keep up with adequate energy?  Do you feel your efforts are not good enough and somehow blame your lack of talent or inability to learn quickly?  Do you feel like a social reject and have trouble making friends?

Sometimes we feel as if we are stumbling within ourselves mentally and physically.  We feel short changed, unable to ignite our talents because of some kind of invisible barrier holding us back. 

The second question is what is the best way to take care of my health?

We hear about the two most challenging problems with opioid overuse: 
1- mental illness and self medicating
2- pain/injury and a distorted attitude toward the purpose of the pain process accompanied by a developed tolerance to pain medication (and/or a hypersensitive pain response)

This leads to my unique challenge for everyone:
We will not be able to make real change with the opioid problems until we face our own brain impairment.  

We all have brain impairment and it leads us to making bad decisions. And it happens everyday to everyone.  You may not be struggling with a drug dependence problem.  You may not be a victim of the over-prescribing mindset common in health care today.  But we are all at risk of brain impairment due to inflammation from multiple sources of stress.  

We know we live in a stressful world.  Stress is here 24 hours a day.  We need a de-stressing plan so our lives do not snowball into a health crisis.  

You may not be having your own personal opioid crisis but brain impairment may look differently on  you.  It could be an auto-immune condition, pre-diabetes, heart concerns, slow metabolism,  anxiety, asthma, allergies, etc. 

What we call typical health issues that are treated, but not cured, are actually variations of brain impairment.  

We cannot help others if we are ignoring our own brain impairment.  Perhaps you could be ramping up your own self care and upgrading your lifestyle habits.  I believe someone with an opioid problem missed all the other earlier warning signs that could have helped them change course.  But we all can do better with our brain health. 

Chiropractic addresses how the brain is relating to the rest of the body.  Please stick around my blog as I write my follow up postings on how to rethink brain impairment so you can help yourself and your loved ones.