Stephen Hawking, physicist and cosmologist, 1942–2018
You’ve graduated to Step III. Nice work. I know it may have been somewhat of a challenge, but over the last week or two, you’ve accomplished a lot. You’ve curbed your sugar and starch consumption, cut back on alcohol, introduced some healthy supplements, and prepared your body for the metabolic conversion to nutritional ketosis that’s at the heart of the BioDiet. My hope is that you’ve also started to change your relationship with food. It was around this point in my own BioDiet journey that I realized I was no longer thinking of food as just something I ate to assuage my hunger but as the most important contributor to good health. According to a recent report on the global burden of disease published in the journal The Lancet, poor diet generates more disease than physical inactivity, alcohol, and smoking combined!
Poor diet generates more disease than physical inactivity, alcohol, and smoking
Over the next 14 days or so, you will put into practice everything you learned in part 1 of this book by focusing even more on those elements that allow you to shed weight, increase your energy levels, and, most importantly, help reduce your risk of developing chronic disease. I can’t promise Step III will be a breeze, but I can assure you that it will help lay the foundation for a leaner, healthier, happier you.
Bio-Adaptation: An Overview
Some think that ketogenesis—the formation of ketone bodies—is somehow abnormal for humans, but the truth is that it’s a natural state that we’ve all experienced. Newborn babies are in a state of nutritional ketosis and remain that way while they breastfeed. Many researchers have concluded that it is the ketones in breast milk that are responsible for some of the positive effects associated with breastfeeding, including improved learning and development outcomes and
better protection from disease, although this has yet to be scientifically confirmed. Over the course of the next two or so weeks, you will journey back to that state of nutritional ketosis by shifting your metabolism from one that burns sugar as its primary fuel to one that burns fats. It is a more significant transfor- mation than you might think, and it can be more difficult for some than others. That’s where this chapter comes in. I believe that by having a better understanding of what happens to our bodies during Bio-Adaptation, we can mitigate and even avoid some of the side effects associated with this metabolic shift. In other words, I’m here for you. Let’s get things started with answers to the questions I’m most often asked.
How long does Step III last?
Although the time required to adapt to fat burning varies from person to per- son, I recommend sticking with Step III for at least two weeks. By then, you should be adequately keto-adapted and can move on to Step IV, Bio- Rejuvenation.
What changes will I be making in my diet?
During Step III, you will reduce your carbohydrate consumption to 20 grams or less per day and increase your fat intake to compensate. You will also intro- duce foods and supplements that help with any side effects of keto-adaptation.
What else do I need to do?
In Step II, I recommended you keep a record of any changes you experience on the BioDiet. This is particularly important in Step III, as your body adjusts to nutritional ketosis. By recognizing side effects and addressing them early, you can minimize any discomfort. The information might also help your physician determine if there are changes required to any medications they have prescribed for you.
You’ll want to continue to use your calendar to help manage your schedule and ensure you reserve time throughout the week to shop for fresh food. Feel free to exercise, though you may find you have less energy during this Bio- Adaptation step. (I discuss the exercise in more detail in chapters 8 and 9.) Walks after meals are still important, and they give you the chance to think about how you’ll reward yourself when you’ve completed Step III.
9 Warning Signs That Your Heart Doesn’t Work Properly
The Centers for Disease Control and Prevention has it that problems related to heart health are responsible for the death of about 610,000 people annually in the United States alone. Heart disease affects both women and men as a result of several causes associated with a particular way of living. Nevertheless, there are numerous signs of heart problems which we should all be conscious of.
heart health are responsible for the death of about 610,000 people annually in the United States alone. Heart disease affects both women and men as a result of several causes associated with a particular way of living. Nevertheless, there are numerous signs of heart problems which we should all be conscious of. Source of Statistics
Here are 9 common indications of heart disease which should not be overlooked if noticed.
9. Pain that spreads to the arm
Pain in the left arm is experienced by many men, whereas women have similar pain in both or either arms. Some women also claim to have experienced a strange pain in the elbow prior to a heart attack. This is so because the pain travels from your heart to the spinal cord in which many of the body’s nerves are anchored, and this tricks your brain into thinking that the pain is in your arm meanwhile it is elsewhere, Go to next page to see more.
8. Coughing that won’t quit
Coughing may result from different problems and can as well be an indication of cardiovascular illness. Recurrent coughing which gives a pinkish fluid containing blood is very commonly associated with heart disease. In any case, coughing is only a pre-indicator of a much more severe symptom: dyspnea and abrupt loss of breath, Go to next page to see more.
7. Extreme and unusual levels of anxiety
Numerous researches have proven that people who undergo extreme anxiety from a very early age are predisposed to heart disease. Anxiety may result from either a very hectic way of living or several conditions such as phobic anxiety and panic disorder. Some effects of anxiety on heart health include increased blood pressure, lowered heart rate, and tachycardia, Go to next page to see more.
6. Swollen legs, ankles, and feet
Improper pumping of the heart results in fluid leakages from blood vessels into nearby tissue, and legs and feet are mostly affected here owing to gravity. This is known as peripheral edema, and many sufferings from it does not also have heart disease. Yet, it is a common sign of declining heart health and you should monitor it closely. To Find out more about the next part, please head on over to the next page button.
5 Lack of appetite and feeling nauseous
A lot of heart disease patients experience nausea and/or loss of appetite even though they have not had much to eat. This is caused by the accumulation of fluid around the intestines and liver which hinders proper digestion. Usually, these are followed by pain in the abdominal area. If you experience them all together, visit your doctor straight away. To Find out more about the next part, please head on over to the next page button.
4.Skin rashes or unusual spots
Shingles and eczema are high-risk factors of heart disease, as shown by two distinct studies conducted by The Journal of the American College of Cardiology and The Journal of Allergy and Clinical Immunology. Patients with eczema were observed to have a 48% chance of hypertension and a 29% chance of high cholesterol levels. In addition, those with shingles were 59% more prone to heart attacks than those without this illness. To Find out more about the next part, please head on over to the next page button.
3.Losing consciousness or fainting
Lightheadedness and loss of consciousness are mostly to be found among people with poor heart health. Improper pumping of blood by the heart results from blocked blood flow either from a clogged artery or a narrowed valve. If you experience breathing shortages and faint for a short while, immediately contact your doctor to check your heart. To Find out more about the next part, please head on over to the next page button.
2 Your skin becomes paler or takes on a bluish color
This is not among the most observed symptoms, but its occurrence is a result of decreased blood flow, fewer red blood cells, and can indicate a problem with your heart’s pumping. This symptom is mainly caused by shock and the paleness can occur throughout your body or in a particular body part; a limb, for instance. Nevertheless, do not panic if paleness is noticed. Check to see if you’re experiencing shock or some other problem. To Find out more about the next part, please head on over to the next page button.
1. Random Bouts Of Cold Sweats
Do not assume you’re going to suffer a heart attack simply because you sweat. It is perfectly natural and healthy to sweat, as the body regulates its temperature by it. On the other hand, sweating (particularly cold sweats) may be a sign of heart problems when you aren’t engaged in any form of physical activity, especially when it’s accompanied by chest pain. Your body may be attempting to calm the inflammation around the heart, thus resulting in sweat. To Find out more about the next part, please head on over to the next page button.