High Metabolism Quotes

After a fairly shaky start to the day, Arthur's mind was beginning to reassemble itself from the shell-shocked fragments the previous day had left him with. He had found a Nutri-Matic machine which had provided him with a plastic cup filled with a liquid that was almost, but not quite, entirely unlike tea. The way it functioned was very interesting. When the Drink button was pressed it made an instant but highly detailed examination of the subject's taste buds, a spectroscopic analysis of the subject's metabolism and then sent tiny experimental signals down the neural pathways to the taste centers of the subject's brain to see what was likely to go down well. However, no one knew quite why it did this because it invariably delivered a cupful of liquid that was almost, but not quite, entirely unlike tea.

Organic Oreos are not a health food. When Coca-Cola begins selling organic Coke, as it surely will, the company will have struck a blow for the environment perhaps, but not for our health. Most consumers automatically assume that the word "organic" is synomymous with health, but it makes no difference to your insulin metabolism if the high-fructose corn syrup in your soda is organic.

In the early 1900s, researhers first posited the idea that longevity is inversely related to metabolic rate. They called it the “rate of living.” In other words, if you consistently burn energy at a high rate, you will quickly burn out.

High quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and improves the function of your brain.

You’d think I’d be larger, but my theory is that the internal nervous energy I work so hard to conceal keeps my metabolism running on high.

He had found a Nutri-Matic machine which had provided him with a plastic cup filled with a liquid that was almost, but not quite, entirely unlike tea. The way it functioned was very interesting. When the Drink button was pressed it made an instant but highly detailed examination of the subject’s taste buds, a spectroscopic analysis of the subject’s metabolism and then sent tiny experimental signals down the neural pathways to the taste centers of the subject’s brain to see what was likely to go down well. However, no one knew quite why it did this because it invariable delivered a cupful of liquid that was almost, but not quite, entirely unlike tea. The Nutri-Matic was designed and manufactured by the Sirius Cybernetics Corporation whose complaint department now covers all the major landmasses of the first three planets in the Sirius Tau Star system.

Because consistently high insulin levels are the root cause of all the diseases of metabolic syndrome, it’s especially important for those with metabolic syndrome to consider how foods stimulate the release of insulin.

By shifting to a highly digestible, cooked diet, our forebears no longer needed the massive molars and expansive guts that apes need to process fibrous raw foods. And with so much more energy available, we could suddenly afford the metabolic demands of a larger brain.

Nothing breaks my heart more than seeing that person who’s struggling to lose weight who thinks that they need to run 20 miles a week. They have no desire to do it, their knees hurt, they hate it, and they’re not losing weight. And I’d like to say, ‘Well, I’ve got great news for you. You don’t ever need to run another step a day in your life, because there’s no value in that.’ “There is value in exercise, though, and I think that the most important type of exercise, especially in terms of bang for your buck, is going to be really high-intensity, heavy strength training. Strength training aids everything from glucose disposal and metabolic health to mitochondrial density and orthopedic stability. That last one might not mean much when you’re a 30-something young buck, but when you’re in your 70s, that’s the difference between a broken hip and a walk in the park.

The difference between survival and reproduction is shown with “antagonistic pleiotropy,” referring to traits that increase reproductive fitness early in life yet decrease life span. For example, primates’ prostates have high metabolic rates, enhancing sperm motility. Upside: enhanced fertility; downside: increased risk of prostate cancer. Antagonistic pleiotropy occurs dramatically in salmon, who epically journey to their spawning grounds to reproduce and then die. If evolution were about survival rather than passing on copies of genes, there’d be no antagonistic pleiotropy.2

When the Drink button was pressed it made an instant but highly detailed examination of the subject’s taste buds, a spectroscopic analysis of the subject’s metabolism and then sent tiny experimental signals down the neural pathways to the taste centers of the subject’s brain to see what was likely to go down well.

Astwood’s belief that those who fatten easily are fundamentally, physiologically and metabolically different from those who don’t. This implies that those of us who fatten easily can get fat on precisely the same food and even the same amount on which lean people stay lean. We can’t be told to eat like lean and healthy people eat and expect that advice to work, because we get fat eating like lean and healthy people. Indeed, we get fat and hungry eating like lean and healthy people do.

Most processed foods and ingredients are low in protein, high in carbs, high in fat, and engineered to increase palatability. They’re literally designed by scientists to make you overeat because you’re not getting enough protein for satiety, no micronutrients, and way too many over-stimulating sugars and other ingredients that make you lose your sanity.

Your body will not burn fat while your insulin level is high. It’s focused on using glucose. But once all of the glucose and glycogen is used, the insulin level falls

department store, but because your body requires high-quality nutrients

Steer clear of sugars in any form (including starchy carbohydrates) because they can be disruptive to the way you process and metabolize foods.

Cheap food tends to be highly-refined and layered with sugar, like the Frosted Flakes described previously. Sugar in all its forms has a direct effect on the dopamine response as we determined.

Athletes who overuse high-intensity training methods will usually have a low AeT because their aerobic metabolism has become detrained while the anaerobic metabolic pathway has become very powerful.

Looking at obesity without preconceived ideas,” she wrote, “one would assume that the main trend of research should be directed toward an examination of abnormalities of the fat metabolism, since by definition excessive accumulation of fat is the underlying abnormality. It so happens that this is the area in which the least work has been done.” She added, “As long as it was not known how the body builds up and breaks down its fat deposit, the ignorance was glossed over by simply stating that food taken in excess of body needs was stored and deposited in the fat cells, the way potatoes are put into a bag. Obviously, this is not so.

First, when you try to restrict calories and exercise more, your body is hardwired to perceive a starvation situation. That makes you tired (so you move less and conserve energy) and hungry (so you eat more), and it slows down your metabolism (so you don’t die!). This “eat less, exercise more” formula is not too successful for most people. It can work for a short time, certainly, but less than 10 percent of people lose weight and keep it off for a year;4 you will almost always rebound and gain back the weight. Second, when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year’s worth of stored energy in your fat tissue and yet feel like you are starving. The only thing that can stop this vicious cycle is eating a lot of fat and cutting out the refined carbs and sugar. A high-fat, low-carb diet leads to a faster metabolism and sustained weight loss.

The metabolic rate of history is too fast for us to observe it. It's as if, attending to the day-long life cycle of a single mayfly, we lose sight of the species and its fate. At the same time, the metabolic rate of geology is too slow for us to perceive it, so that, from birth to death, it seems to us who are caught in the beat of our own individual human hearts that everything happening on this planet is what happens to us, personally, privately, secretly. We can stand at night on a high, cold plain and look out toward the scrabbled, snow-covered mountains in the west, the same in a suburb of Denver as outside a village in Baluchistan in Pakistan, and even though beneath our feet continent-sized chunks of earth grind inexorably against one another, go on driving one or the other continent down so as to rise up and over it, as if desiring to replace it on the map, we poke with our tongue for a piece of meat caught between two back teeth and think of sarcastic remarks we should have made to our brother-in-law at dinner.

Through the eyes of a high-flying night bird, we take in the scene from midair. In our broad sweep, the city looks like a single gigantic creature--or more like a single collective entity created by many intertwining organisms. Countless arteries stretch to the ends of its elusive body, circulating a continuous supply of fresh blood cells, sending out new data and collecting the old, sending out new consumables and collecting the old, sending out new contradictions and collecting the old. To the rhythm of its pulsing, all parts of the body flicker and flare up and squirm. Midnight is approaching, and while the peak of activity has passed, the basal metabolism that maintains the life continues undiminished, producing the bass continuo of the city's moan, a monotonous sound the neither rises nor falls but is pregnant with foreboding.

Man's body was designed to function best with high blood and cellular levels of vitamin C - synthesised as needed by the liver. Due to an inborn error of metabolism, the vast majority of us no longer have the ability to make it, but that does not lessen our need for vitamin C or the benefits derived form it.

If you're going to be my Valentine then I expect chocolates. Lots of them." He'd already planned to get her some considering how much the female ate chocolate. She was tall and slender and her high shifter metabolism meant she was often eating something sweet. He wondered if she'd taste sweet when he kissed her.

Dietary fat was singled out as the most villainous culprit responsible for weight gain and declining health. The food industry adjusted by replacing saturated animal fats with “heart healthy,” super-processed vegetable seed oils, and high fructose corn syrup. Soon, our average body weight started to rise, and it did so quickly.

Methionine is also an essential amino acid needed for growth and development. However, when it comes to longevity in life, research has found that rats eating a methionine-restrictive diet lived 43-percent longer than those that consume a diet high in methionine. Methionine is known for its thyroid-suppressing properties like cysteine

These visceral (belly) fat cells behave differently than fat elsewhere in the body in two important ways.25 First, they are several times more sensitive to hormones and thus tend to be more metabolically active, which means they are capable of storing and releasing fat more rapidly than fat cells in other parts of the body. Second, when visceral cells release fatty acids (something fat cells do all the time), they dump the molecules almost straight into the liver, where the fat accumulates and eventually impairs the liver’s ability to regulate the release of glucose into the blood. An excess of belly fat (a paunch) is therefore a much greater risk factor for metabolic disease than a high BMI.

Today we call this cluster of problems “metabolic syndrome” (or MetSyn), and it is defined in terms of the following five criteria: high blood pressure (>130/85) high triglycerides (>150 mg/dL) low HDL cholesterol (<40 mg/dL in men or <50 mg/dL in women) central adiposity (waist circumference >40 inches in men or >35 in women) elevated fasting glucose (>110 mg/dL)

The biological anthropologist Stephen McGarvey has speculated that the people who survived these voyages tended to have a higher percentage of body fat before the voyage began and/or more efficient metabolisms, allowing them to live longer on less food than their thinner companions. (McGarvey theorizes that this is why modern-day Polynesians suffer from a high incidence of obesity.)

board, and as the law of energy balance dictates, you’ll still lose weight. But if you hold the protein steady, or even increase the protein, it’s more likely that all the weight you lose will be fat. Maintaining muscle isn’t the only advantage: Protein also suppresses hunger and increases metabolism more than any other macronutrient. That makes three major advantages to keeping protein high when calories are low.

Parents recognize this as the “sugar high,” but it’s actually the negative feedback system of energy balance at work. The cookie stimulated insulin release, which drove energy into fat tissue, which released leptin, which reached the hypothalamus, which activated the sympathetic nervous system, which led to increased energy expenditure, including involuntary contraction of muscles, aka fidgeting—all to maintain energy neutrality.

This is the science behind how UPF affects the human body: • The destruction of the food matrix by physical, chemical and thermal processing means that UPF is, in general, soft. This means you eat it fast, which means you eat far more calories per minute and don’t feel full until long after you’ve finished. It also potentially reduces facial bone size and bone density, leading to dental problems. • UPF typically has a very high calorie density because it’s dry, and high in fat and sugar and low in fibre, so you get more calories per mouthful. • It displaces diverse whole foods from the diet, especially among low-income groups. And UPF itself is often micronutrient-deficient, which may also contribute to excess consumption. • The mismatch between the taste signals from the mouth and the nutrition content in some UPF alters metabolism and appetite in ways that we are only beginning to understand, but that seem to drive excess consumption. • UPF is addictive, meaning that for some people binges are unavoidable. • The emulsifiers, preservatives, modified starches and other additives damage the microbiome, which could allow inflammatory bacteria to flourish and cause the gut to leak. • The convenience, price and marketing of UPF urge us to eat constantly and without thought, which leads to more snacking, less chewing, faster eating, increased consumption and tooth decay. • The additives and physical processing mean that UPF affects our satiety system directly. Other additives may affect brain and endocrine function, and plastics from the packaging might affect fertility. • The production methods used to make UPF require expensive subsidy and drive environmental destruction, carbon emissions and plastic pollution, which harm us all.

Meat consumption is at an all-time high. In 2000, we ate 195 pounds per person, and that’s 57 more pounds more than in the 1950s. Even though I think of meat eaters as being mainly men… it’s fascinating to me how modern meat is the food that disturbs estrogen balance the most. Since women have far more estrogen than men, that means we’re more vulnerable to the effects of meat and alcohol, which raise estrogen. (Too much estrogen makes you fat.)

nonalcoholic fatty liver disease has become the most common chronic liver disease in the world, increasing from 25 percent of the global population in 1990 to close to 40 percent by 2019. NAFLD is full-blown metabolic dysfunction in kids and adults, representing liver cells filling with fat, which worsens insulin resistance. Key contributors are processed foods, refined sugars, refined grains, sweet beverages, high-fructose corn syrup, fast food, low fiber and phytochemical intake, habitual eating close to bedtime, sedentary behavior, and oxidative stress. Liver transplants have gone up close to 50 percent in the past fifteen years, and while alcohol and hepatitis C used to be the leading causes, now NAFLD is taking the lead in women as the cause of liver failure and is a top cause for men. Fatty liver disease is now the most common cause of liver transplant in young adults in the United States. We are failing our children.

Our body is like a machine. If we constantly run the machinery at high speed, it will wear out faster. Since animals with slower metabolic rates live longer, eating more calories, which drives up our metabolic rate, will cause us only to age faster. Contrary to what you may have heard and read in the past, our goal should be the opposite: to eat less, only as much as we need to maintain a slim and muscular weight, and no more, so as to keep our metabolic rate relatively slow.

Since 2005, researchers have been finding correlations between diabetes and risk for Alzheimer’s disease, especially when the diabetes is not controlled and a person suffers from chronic high blood sugar.7 Some have gone so far as to refer to Alzheimer’s disease as “type 3 diabetes,” because the disease often involves a disrupted relationship with insulin, the metabolic hormone involved in both types 1 and 2 diabetes. Insulin is the hormone needed to deliver sugar (glucose) into cells for use.

There’s a saying that insanity is doing the same thing over and over and expecting different results. And that’s precisely what has happened to national nutritional policy in the United States in recent years. The government ignores studies that don’t fit within a preconceived template of a low-fat, low-salt, calorie-restricted, high-carb, plant-based diet. But this one-size-fits-all approach to eating does not work for the large segment of the population that is dealing with obesity and other metabolic chronic health issues.

About 74 percent of U.S. adults are overweight or obese, and 93.2 percent have metabolic dysfunction. These numbers sound high until you realize how many levers of modern society are stacked against our mitochondria and metabolism: too much sugar, too much stress, too much sitting, too much pollution, too many pills, too many pesticides, too many screens, too little sleep, and too little micronutrients. These trends—with trillions of dollars behind them—are causing epidemic levels of mitochondrial dysfunction and underpowered, sick, inflamed bodies.

Many factors other than your size, fat, and muscle tissue figure in resting metabolism. Some are genetic and immutable. You may have been born with the ability to burn a lot of energy quickly and effortlessly, while others have what’s called a “sluggish metabolism”and don’t use energy at a very fast rate. It’s interesting to consider the cultural value judgment in using the term “sluggish”; from a scientific perspective, the person with a slower metabolism is much more efficient, a trait that would have been highly prized in earlier times when food was harder to come by.

He had found a Nutri-Matic machine which had provided him with a plastic cup filled with a liquid that was almost, but not quite, entirely unlike tea. The way it functioned was very interesting. When the Drink button was pressed it made an instant but highly detailed examination of the subject’s taste buds, a spectroscopic analysis of the subject’s metabolism and then sent tiny experimental signals down the neural pathways to the taste centers of the subject’s brain to see what was likely to go down well. However, no one knew quite why it did this because it invariably delivered a cupful of liquid that was almost, but not quite, entirely unlike tea.

Simple markers can show us “check engine” alerts. A most basic and accessible way to see if you have a reasonable level of metabolic health is by checking five markers that are almost always tested and tracked at your annual checkup: blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference. When these markers fall into an optimal range, in the absence of medication—see Chapter 4 for exact specifications—you can deduce that your cellular energy production is doing OK. Typically, you will feel vibrant, healthy, and pain-free. These feelings, too, should tell you that your body has Good Energy, the foundation of general good health.

Dose response studies indicate a linear increase in skeletal muscle protein synthesis with ingestion of high quality protein up to about 20-25 grams per meal[127]. With protein intakes twice this amount, there is a marked increase in protein oxidation with no further increase in protein synthesis. When looked at over the course of a day, there is no credible evidence that protein intakes above 2.5 g/kg body weight lead to greater nitrogen balance or accumulation of lean tissue. Another reason to avoid eating too much protein is that it has a modest insulin stimulating effect that reduces ketone production. While this effect is much less gram-for-gram than carbohydrates, higher protein intakes reduce one’s keto-adaptation and thus the metabolic benefits of the diet.

Refined Added Sugar Refined added sugar causes astronomically more deaths and disability per year than COVID-19 and fentanyl overdoses combined. We need to see refined added sugar for what it is: an addictive, dangerous drug that has been included in 74 percent of foods in the U.S. food system and for which the body needs zero grams in a lifetime. Of all the levers most damaging our cells and preventing Good Energy, I believe the worst offender may be added sugar. This substance has become a mainstay of food that we and our children eat regularly. As Dr. Robert Lustig has noted, sugar shows up on labels in fifty-six different names and sneaks in everywhere. While dozens of types of refined sugar are added to foods, chief among the offenders is high-fructose corn syrup,

Another example is tamoxifen, which is used for treatment of endocrine responsive breast cancer. Tamoxifen is given to patients postsurgery and dramatically reduces the rate of cancer recurrence. This drug is metabolized by cytochrome P450 2D6, the product of the CYP2D6 gene. Based on their DNA, there are patients with little CYP2D6 activity who are poor metabolizers and others with high activity who are extensive metabolizers. An FDA-approved genetic test exists for finding the variants of the CYP2D6 gene to help guide tamoxifen administration, but the lack of study data demonstrating its role in improving patient outcomes has, to date, led insurance companies to refuse to cover the test. Beyond having ramifications for drug efficacy, genetics also may play a role in the side effects of drugs.

Triglyceride-to-HDL Ratio After assessing each of these five biomarkers, there is one more step: calculate your triglyceride-to-HDL ratio to better understand insulin sensitivity. Simply divide your triglycerides by your HDL. Interestingly, studies have shown that this value correlates well with underlying insulin resistance. So even if you are unable to access a fasting insulin test, the triglyceride-to-HDL ratio can give you a general sense of where you’re at. According to Dr. Mark Hyman, “the triglyceride-to-HDL ratio is the best way to check for insulin resistance other than the insulin response test. According to a paper published in Circulation, the most powerful test to predict your risk of a heart attack is the ratio of your triglycerides to HDL. If the ratio is high, your risk for a heart attack increases sixteen-fold—or 1,600 percent! This is because triglycerides go up and HDL (or ‘good cholesterol’) goes down with diabesity.” Dr. Robert Lustig agrees: “The triglyceride-to-HDL ratio is the best biomarker of cardiovascular disease and the best surrogate marker of insulin resistance and metabolic syndrome.” In children, higher triglyceride-to-HDL is significantly correlated with mean insulin, waist circumferences, and insulin resistance. In adults, the ratio has shown a positive association with insulin resistance across normal weight and overweight people and significantly tracks with insulin levels, insulin sensitivity, and prediabetes. Perplexingly, the triglyceride-to-HDL ratio is not a metric used in standard clinical practice. If you remember one thing from this chapter, remember this: you need to know your insulin sensitivity. It can give you lifesaving clues about early dysfunction and Bad Energy brewing in your body, and is best assessed by a fasting insulin test, discussed below. Right now, this is not a standard test offered to you at your annual physical. I implore you to find a way to get a fasting insulin test or to calculate your triglyceride-to-HDL ratio every year. Do this for your children, as well. And take the steps outlined in the following chapters to ensure it does not start creeping up. RANGES: Range considered “normal” by standard criteria: none specified in standard criteria Optimal range: Anything above a ratio of 3 is strongly suggestive of insulin resistance. You want to shoot for less than 1.5, although lower is better. I recommend aiming for less than 1.

The ingestion of carbohydrates, especially the refined grains and sugars that are so prominent in the modern diet, causes a spike in blood sugar and a temporary energy boost. Then, because a glucose overdose is toxic in the bloodstream, insulin floods the bloodstream to remove any glucose you don’t burn immediately and stores it as either glycogen (in the liver and muscle tissues) or in the fat cells as triglyceride (the storage form of fat). When insulin removes glucose from your bloodstream and transports it into storage, you experience the familiar sugar crash and a craving for quick-energy carbohydrates. You have plenty of fat energy locked away in storage, but a high-insulin-producing diet prevents you from being able to access it. Instead, you become reliant on your next snack or meal for energy, and you exist in a state of carbohydrate dependency.

Everything in Nature ran according to its own nature; the running of grass was in its growing, the running of rivers their flowing, granite bubbled up, cooled, compressed and crumbled, birds lived, flew, sang and died, everything did what it needed to do, each simultaneously running its own race, each by living according to its own nature together, never leaving any other part of the universe behind. The world’s Holy things raced constantly together, not to win anything over the next, but to keep the entire surging diverse motion of the living world from grinding to a halt, which is why there is no end to that race; no finish line. That would be oblivion to all. For the Indigenous Souls of all people who can still remember how to be real cultures, life is a race to be elegantly run, not a race to be competitively won. It cannot be won; it is the gift of the world’s diverse beautiful motion that must be maintained. Because human life has been give the gift of our elegant motion, whether we limp, roll, crawl, stroll, or fly, it is an obligation to engender that elegance of motion in our daily lives in service of maintaining life by moving and living as beautifully as we can. All else has, to me, the familiar taste of that domineering warlike harshness that daily tries to cover its tracks in order to camouflage the deep ruts of some old, sick, grinding, ungainly need to flee away from the elegance of our original Indigenous human souls. Our attempt to avariciously conquer or win a place where there are no problems, whether it be Heaven or a “New Democracy,” never mind if it is spiritually ugly and immorally “won” and taken from someone who is already there, has made a citifying world of people who, unconscious of it, have become our own ogreish problem to ourselves, our future, and the world. This is a problem that we cannot continue to attempt to competitively outrun by more and more effectively designed technological approaches to speed away from the past, for the specter of our own earth-wasting reality runs grinning competitively right alongside us. By developing even more effective and entertaining methods of escape that only burn up the earth, the air, animals, plants, and the deeper substance of what it should mean to be human, by competing to get ahead, we have created a brakeless competition that has outrun our innate beauty and marked out a very definite and imminent “finish” line. Living in and on a sphere, we cannot really outrun ourselves anyway. Therefore, I say, the entire devastating and hideous state of the world and its constant wounding and wrecking of the wild, beautiful, natural, viable and small, only to keep alive an untenable cultural proceedance is truly a spiritual sickness, one that will not be cured by the efficient use of the same thinking that maintains the sickness. Nor can this overly expensive, highly funded illness be symptomatically kept at bay any longer by yet more political, environmental, or social programs. We must as individuals and communities take the time necessary to learn how to indigenously remember what a sane, original existence for a viable people might look like. Though there are marvellous things and amazing people doing them, both seen and unseen, these do not resemble in any way the general trend of what is going on now. To begin remembering our Indigenous belonging on the Earth back to life we must metabolize as individuals the grief of recognition of our lost directions, digest it into a valuable spiritual compost that allows us to learn to stay put without outrunning our strange past, and get small, unarmed, brave, and beautiful. By trying to feed the Holy in Nature the fruit of beauty from the tree of memory of our Indigenous Souls, grown in the composted failures of our past need to conquer, watered by the tears of cultural grief, we might become ancestors worth descending from and possibly grow a place of hope for a time beyond our own.

Weight stigma can contribute to health problems in a number of ways. Perhaps the most obvious one is that it’s stressful to be stigmatized for your size, and stress takes a physical toll on your body. The scientific term for this toll is allostatic load, meaning the cumulative effect of chronic stressors on multiple systems in the body: the cardiovascular system, the sympathetic and parasympathetic nervous systems, and metabolism. Because it looks at the entire body rather than isolated parts, allostatic load has been shown to be a more robust predictor of chronic-disease risk than other markers. And the research is clear that weight stigma has seriously detrimental whole-body effects. One study that followed close to 1,000 participants for ten years found that those who reported experiencing significant weight stigma over that period were twice as likely to have a high allostatic load as those who didn’t—regardless of actual BMI.5 In other words, weight stigma is an independent risk factor for physiological stress.

Below are recommended optimal ranges for key metabolic blood tests. Falling outside of these ranges is an indicator that you could have brewing dysfunction. The remainder of Part 2 and the plan in Part 3 will give specific steps to increase Good Energy and improve these biomarkers: Triglycerides: Less than 80 mg/dL HDL: 50 to 90 mg/dL Fasting Glucose: 70 to 85 mg/dL Blood Pressure: Less than 120 systolic and less than 80 diastolic mmHg Waist Circumference: <80 cm (31.5 inches) for women and <90 cm (35 inches) for men (South Asian, Chinese, Japanese, and South and Central Americans) <80 cm (31.5 inches) for women and <94 cm (37 inches) for men (European, Sub-Saharan African, Middle Eastern, and Eastern Mediterranean) Triglyceride-to-HDL Ratio: Below 1.5. Above 3 is a clear sign of metabolic dysfunction. Fasting Insulin: From 2 to 5 mIU/L. Above 10 mIU/L is concerning and above 15 mIU/L is significantly elevated. HOMA-IR: Less than 2.0 High-Sensitivity CRP (hsCRP): Less than 0.3 mg/dL Hemoglobin A1c: From 5.0 to 5.4 percent Uric Acid: Less than 5 mg/dL for men, and from 2 to 4 mg/dL for women

They basically suggest that specificity allows for a handful of neurons, whose activity is too faint to be measurable, to hypothetically explain lifetimes of complex and coherent experiences. Resuscitation specialist Dr. Sam Parnia’s candid rebuttal of this suggestion seems to frame it best: ‘When you die, there’s no blood flow going into your brain. If it goes below a certain level, you can’t have electric activity. It takes a lot of imagination to think there’s somehow a hidden area of your brain that comes into action when everything else isn’t working.’38 But even if we grant that there is hidden neural activity somewhere, the materialist position immediately raises the question of why we are born with such large brains if only a handful of neurons were sufficient to confabulate unfathomable dreams. After all, as a species, we pay a high price for our large brains in terms of metabolism and in terms of having to be born basically premature, since a more developed head cannot pass through a woman’s birth canal. Moreover, under ordinary conditions, it has been scientifically demonstrated that we generate measurable neocortical activity even when we dream of the mere clenching of a hand!39 It is, thus, incoherent to postulate that undetectable neural firings – the extreme of specificity – are sufficient to explain complex experiences.

Of all the metals there is none more essential to life than iron. It is the accumulation of iron in the center of a star which triggers a supernova explosion and the subsequent scattering of the vital atoms of life throughout the cosmos. It was the drawing by gravity of iron atoms to the center of the primeval earth that generated the heat which caused the initial chemical differentiation of the earth, the outgassing of the early atmosphere, and ultimately the formation of the hydrosphere. It is molten iron in the center of the earth which, acting like a gigantic dynamo, generates the earth's magnetic field, which in turn creates the Van Allen radiation belts that shield the earth's surface from destructive high-energypenetrating cosmic radiation and preserve the crucial ozone layer from cosmic ray destruction… Without the iron atom, there would be no carbon-based life in the cosmos; no supernovae, no heating of the primitive earth, no atmosphere or hydrosphere. There would be no protective magnetic field, no Van Allen radiation belts, no ozone layer, no metal to make hemoglobin [in human blood], no metal to tame the reactivity of oxygen, and no oxidative metabolism. The intriguing and intimate relationship between life and iron, between the red color of blood and the dying of some distant star, not only indicates the relevance of metals to biology but also the biocentricity of the cosmos… This account clearly indicates the importance of the iron atom. The fact that particular attention is drawn to iron in the Qur'an also emphasises the importance of the element.

Autoimmune Disease—the “Leak” in Your Gut Autoimmune diseases are a disaster and there are no good medicines available (steroids work, but the treatment is worse than the disease). They’ve been around for centuries, but there’s been a clear uptick in the last fifty years. Why? Two hypotheses have been proffered to explain it: the barrier hypothesis (our skin or lungs are letting in antigens) and the hygiene hypothesis (we don’t eat dirt and are too hygienic). But in fact, in the gut, they’re the same thing; because the gut is the dirtiest place in the world—one hundred trillion bacteria to have to fend off at all times—you don’t need an intestine, you need a fortress. We’ve known for a while that leaky gut is akin to chinks in the walls of that fortress. Antigens, like enemy soldiers, escape through those chinks into the bloodstream, where T cells and antibodies react against them. But in a case of mistaken identity, these immune cells then accidentally identify parts of your body as foreign invaders and generate an immune response to kill them off, a process termed molecular mimicry. Then there are two new twists. First, it appears that one autoimmune disease, called ankylosing spondylitis, produces antibodies to a gut bacterium called Klebsiella pneumoniae. Conversely, a different autoimmune disease called rheumatoid arthritis produces antibodies to a second gut bacterium called Proteus mirabilis. Now, this might not seem that earth-shattering, but recent work has shown that the refined carbohydrates in processed food feed those two bacteria in particular, and that carbohydrate restriction improves both of these diseases. Indeed, a low-sugar, high-fiber Mediterranean diet has been shown to be efficacious at prevention and treatment of rheumatoid arthritis. Furthermore, introduction of fiber to the diet appears to improve asthma (frequently an autoimmune disease), likely by improving gut function and reducing inflammation.

In order to avoid the deafening of conspecifics, some bats employ a jamming avoidance response, rapidly shifting frequencies or flying silent when foraging near conspecifics. Because jamming is a problem facing any active emission sensory system, it is perhaps not surprising (though no less amazing) that similar jamming avoidance responses are deployed by weakly electric fish. The speed of sound is so fast in water that it makes it difficult for echolocating whales to exploit similar Doppler effects. However, the fact that acoustic emissions propagate much farther and faster in the water medium means that there is less attenuation of ultrasound in water, and thus that echolocation can be used for broader-scale 'visual' sweeping of the undersea environment. These constraints and trade-offs must be resolved by all acoustic ISMs, on Earth and beyond. There are equally universal anatomical and metabolic constraints on the evolvability of echolocation that explain why it is 'harder' to evolve than vision. First, as noted earlier, a powerful sound-production capacity, such as the lungs of tetrapods, is required to produce high-frequency emissions capable of supporting high-resolution acoustic imaging. Second, the costs of echolocation are high, which may limit acoustic imaging to organisms with high-metabolisms, such as mammals and birds. The metabolic rates of bats during echolocation, for instance, are up to five times greater than they are at rest. These costs have been offset in bats through the evolutionarily ingenious coupling of sound emission to wing-beat cycle, which functions as a single unit of biomechanical and metabolic efficiency. Sound emission is coupled with the upstroke phase of the wing-beat cycle, coinciding with contraction of abdominal muscles and pressure on the diaphragm. This significantly reduces the price of high-intensity pulse emission, making it nearly costless. It is also why, as any careful crepuscular observer may have noticed, bats spend hardly any time gliding (which is otherwise a more efficient means of flight).

DRY SAUNA Numerous cultures use sweat lodges, steam baths, or saunas for cleansing and purification. Many health clubs and big apartment buildings have saunas and steam baths, and more and more people are building saunas in their own homes. Low-to-moderate-temperature saunas are one of the most important ways to detoxify from pesticide exposure. Head-to-toe perspiration through the skin, the largest organ of elimination, releases stored toxins and opens the pores. Fat that is close to the skin is heated, mobilized, and broken down, releasing toxins and breaking up cellulite. The heat increases metabolism, burns off calories, and gives the heart and circulation a workout. This is a boon if you don’t have the energy to exercise. It is well known in medicine that a fever is the body’s way of burning off an infection and stimulating the immune system. Fever therapy and sauna therapy are employed at alternative medicine healing centers to do just that. The controlled temperature in a sauna is excellent for relaxing muscular aches and pains and relieving sinus congestion. The only way I made it through my medical internship was by having regular saunas to reduce the daily stress. FAR-INFRARED (FIR) SAUNAS FIR saunas are inexpensive, convenient, and highly effective. Detox expert Dr. Sherry Rogers says that FIR is a proven and efficacious way of eliminating stored environmental toxins, and she thinks everyone should use one. There are one-person Sauna Domes that you lie under or more elaborate sauna boxes that seat several people. The far infrared provides a heat that increases the body temperature but the surrounding air is not overly heated. One advantage of the dome is that your head remains outside, which most people find more comfortable and less confining. Sweating begins within minutes of entering the dome and can be continued for thirty to sixty minutes. Besides the hundreds of toxins that can be removed through simple sweating, the heat of saunas creates a mild shock to the body, which researchers feel acts as a stimulus for the body’s cells to become more efficient. The outward signs are the production of sweat to help decrease the body temperature, but there is much more going on. Further research on sauna therapy is destined to make it an important medical therapy.

Over time, the active verbs of the Shema-recite, walk, talk, lie down, rise, bind, fix, write, all in the service of love-become too much for us to imagine, let alone perform. Our search for superpowers has created many of the most pressing problems of our time. The defining mental activity of our time is scrolling Our capacities of attention, memory, and concentration are diminishing; to compensate, we toggle back and forth between infinite feeds of news, posts, images, episodes - taking shallow hits of trivia, humor, and outrage to make up for the depths of learning, joy, and genuine lament that now feel beyond our reach. The defining illness of our time is metabolic syndrome, the chronic combination of high weight, high cholesterol, high blood pressure, and high blood sugar that is the hallmark of an inactive life. Our strength is atrophying and our waistline expanding, and to compensate, we turn to the superpowers of the supermarket with the aisles of salt and fat convincing our bodies’ reward systems, one bite at a time, that we have never been better in our life. The defining emotional challenge of our time is anxiety, the fear of what might be instead of the courageous pursuit of what could be. Once, we lived with allness of heart, with a boldness of quest that was too in love with the good to call off the pursuit when we encountered risk. Now we live as voyeurs, pursuing shadowy vestiges of what we desire from behind the one-way mirror of a screen, invulnerable but alone. And, of course, the soul is the plane of human ex- istence that our technological age neglects most of all. Jesus asked whether it was worth gaining the whole world at the cost of losing one's soul. But in the era of superpowers, we have not only lost a great deal of our souls-we have lost much of the world as well. We are rarely overwhelmed by wind or rain or snow. We rarely see, let alone name, the stars. We have lost the sense that we are both at home and on a pilgrimage in the vast, mysterious cosmos, anchored in a rich reality beyond ourselves. We have lost our souls without even gaining the world. So it is no wonder that the defining condition of our time is a sense of loneliness and alienation. For if human flourishing requires us to love with all our hearts, souls, minds, and strength, what happens When nothing in our lives develops those capacities? With what, exactly, will we love?

the major protective effect of ketosis is a significant reduction in glucose metabolism. This is the opposite of diabetes. – Dr. Charles Mobbs

Knowing what I know now I’d have to say a diet of meat or milk, beans, root vegetables, grain porridges, whole fruit, and greens with a little added coconut is probably ideal at getting your low metabolism and high appetite to trade places.

you want to know your real risk of CAD, get a calcium score. This test is usually pretty cheap (about $100) and can be done at most imaging centers and clinics. • If your score is zero, great! Consider having a second test done in ten years or so. • If your score is high, we recommend starting a well-formulated ketogenic diet right away to lower inflammation, as well as supplementing with the MK7 form of vitamin K2. Vitamin K2 regulates calcium metabolism and helps get calcium where it should be—in your bones—and prevents it from forming as plaque in your arteries.

dairy, because of the fat content, promotes weight gain and colds. That is far from the whole story, though. There is a high correlation between dairy consumption and health concerns. For example, as milk is high in fats consuming them means we spend a high amount of our metabolic energy processing them. This leads to weight gain and means that that energy is not available for muscle building. Also, as mentioned, modern farm animals consume large amounts of medicine, steroids and hormones. These also end up concentrated in the milk and dairy produced by those animals. Then when we consume that dairy they end up in us. There they have the same negative health impact as they do in the animal’s meat. And finally, milk proteins from other animals are not the same as those produced by a human mother. This leads to digestive track inflammation. You might have felt this. It's that bloated feeling you get after having had too much chocolate or milk-based desserts. Our human cells can actually rupture as a result of trying to digest these large cells. And so, milk products have many negative health repercussions. They are therefore best avoided. Instead we should aim for protein sources more aligned with what our bodies need, such as nuts and seeds!

Part One—The Lipid Panel. Used to evaluate heart health, this panel comprises of four biological markers representing the four types of fat found in the blood—triglycerides, total cholesterol, high-density lipoprotein (HDL), and low-density lipoprotein (LDL). Two additional measures of cardiovascular health, homocysteine and c-reactive protein (CRP), may also be measured as part of a more comprehensive profile. These two labs are discussed in Part Six, “Optional Tests” (see page 8). •  Part Two—The Basic Metabolic Panel. The labs used to evaluate metabolism measure blood sugar regulation, electrolyte and fluid balance, and kidney function. Biomarkers included in this panel are glucose, calcium, sodium, potassium, blood urea nitrogen (BUN), and creatinine. •  Part Three—The Hepatic Function Panel. This panel determines how well your liver is functioning by measuring levels of different proteins produced and processed by the liver, like albumin and globulin, as well as liver enzymes. •  Part Four—The Complete Blood Count (CBC) Panel. The lab values measured in the complete blood count (CBC) panel include red blood cells, white blood cells, platelets, and hemoglobin. Maintaining healthy levels of these biomarkers affect your vitality and energy, immune system, and cardiovascular health. •  Part Five—Hormones. Although they are not always included in a routine blood test, hormones should be periodically tested, especially in aging adults. Hormones such as estrogen, testosterone, progesterone, DHEA, and prostate specific antigen (PSA) play an integral role in reproductive wellness and affect other aspects of health. Maintaining balanced levels can slow down the aging process, for instance. Hormones involved in metabolism, like the thyroid hormones and the stress hormone cortisol, are also discussed in this section. •  Part Six—Optional Tests. This final part of the book highlights four tests—homocysteine, c-reactive protein (CRP), vitamin D, and magnesium—that are not typically measured unless requested, or if a standard blood test shows an abnormality that requires a more in-depth analysis. These tests can provide a more complete picture of heart health, immunity, calcium absorption, blood sugar regulation, and a number of other vital processes.

Second to the stress caused by our high-sugar diets, our overconsumption of allergenic foods is a huge dietary stressor.

Adding lemon juice, black cherries, onions, garlic, and organic red wine also helps reduce the number of carcinogenic compounds formed when cooking meat at high temperatures.

In addition to being essential for metabolism, individual B vitamins have also been identified for their role in neurotransmitter production. Vitamin B6 is required for the production of dopamine, serotonin, and an amino acid neurotransmitter called gamma-aminobutyric acid (GABA). GABA promotes relaxation and reduces stress and anxiety. Widely touted as the “anxiety amino acid,” GABA is our body’s version of Valium. And to get that effect, rather than popping a pill you can eat foods high in vitamin B6 including skipjack tuna, chicken, bell peppers, turnip greens, shiitake mushrooms, and spinach.

The soybean has one of the highest phytate contents of any of the grains or legumes. Therefore, despite the fact that calcium, magnesium, iron, and zinc are present in these plant-based diets, the high phytate levels prevent their absorption.

Signs of a High Metabolic Rate: • Body temperature with a thermometer: 97.8 F (36.6 C) upon waking 98.6 F (37 C) mid-day • Pulse 75–90 bpm • Warm feet, hands, and nose all day. • 1–3 bowel movements/day • Urinating 4–5 times/day, not 10–12 times/day • Good hormone function: healthy sex drive, no PMS, fertile • Shiny hair, smooth and healthy skin, strong nails • 7–9 hours deep, uninterrupted sleep • Feel happy and content • Have good energy all day • Maintain your weight without dieting and excessive exercise

Cardiologist Dr. Broda Barnes believed health was synonymous with a high metabolic rate. In his book Hypothyroidism: The Unsuspected Illness, Barnes links a healthy metabolism to a warm body (97.8–98.6 degrees F/36.6–37 degrees C), good digestion and daily bowel movements, healthy skin, shiny hair, strong nails, bones, and teeth, the ability to procreate and desire sex, void of PMS and hormonal issues, a healthy heart, clear mind, infrequent urination, deep restful sleep, good energy all day long, a lean muscular body, lack of disease, and a feeling of content and happiness.

Calcitonin is released when blood calcium levels are too high. PTH is released when blood calcium levels are too low.

played than at rest. Both cocaine and Ritalin work in the basal ganglia. Side note: the reason cocaine is highly addictive and prescription stimulants like Ritalin tend not to be is related to how each drug is metabolized. Cocaine has a powerful, immediate effect that stimulates an enormous release of the neurotransmitter dopamine. The pleasure this brings rapidly fades, leaving the desire for more. Ritalin, and other stimulants like Adderall, on the other hand, work more slowly, inducing no high or pleasure in most people and the effects stay around for a longer time. Similarly, video games bring pleasure and focus by increasing dopamine release. The problem with them is that the more dopamine is released, the less neurotransmitter is available later on to do schoolwork, homework, chores, and so on.

High Phosphorous-to-Calcium Ratio Grains, like meat, contain a high amount of phosphorus with very little calcium. The ratio of phosphorus to calcium in the body is important in maintaining bone and teeth health.

Foods high in phosphorus and low in calcium are muscle meats, seeds, Brazil nuts, grains, soy, and colas.

Dr. Weston Price discusses how diets with a high phosphorus-to-calcium ratio are linked to many degenerative diseases,

One recent study of rats showed that when pregnant rats were fed a low-protein diet for just the first four days of pregnancy—before the embryo had even implanted in the uterus—their babies were prone to high blood pressure. Experiments with sheep showed similar maternal effects. Pregnant sheep that were underfed during the early days of pregnancy—again, even before the embryo implanted in the mother’s uterus—gave birth to off spring that rapidly developed thickened arteries because their slower metabolisms stored more food as fat.

Like these other foods, legumes are high in anti-nutrients, lectins, phytates, protease (trypsin) inhibitors, oxalates, and polyunsaturated fats.

Total T4/Total thyroxine = the amount of T4 bound to a carrier protein and the amount of unbound T4 in the blood. T4 is one-fifth to 1/10 as active as T3. T4 is converted into the more active T3 in the liver and kidneys. Total T3/Total triiodothyronine = the amount of T3 bound to a carrier protein and the amount of unbound T3 in the blood. FREE T3 = the amount of unbound T3 in blood. Low levels could mean an underactive thyroid. FREE T4 = the amount of unbound T4 in blood. Low levels could mean an underactive thyroid. Anti-TPO = anti-thyroid peroxidase (TPO). TPO is an enzyme needed to produce thyroid hormone. High levels of this antibody are an indication of an autoimmune disorder like Hashimoto’s or Graves disease.

Consuming fat also leads to a short post-meal triglyceride spike, but lipogenesis due to fructose consumption can dump more fat into your blood than even the highest-fat-containing meal—following a high-fructose snack, your blood can actually take on the appearance of pink cream for this very reason. This is also why fasting triglyceride levels (a marker used to assess metabolic health and heart disease risk) are nearly universally influenced by carbohydrate consumption, and by fructose in particular.

Diabetics are especially susceptible to dehydration, as the body will steal water from the cells in an attempt to dilute high blood sugar. This lowers every cell’s ability to function properly and metabolize sugar which increases blood sugar levels.

The most important and most easily measured would be waist circumference. But other factors include small, dense LDL (or a high apoB or LDL particle number), high triglycerides, low HDL cholesterol, high blood pressure, and high fasting glucose. If your triglycerides are elevated and your HDL is low, that’s a very good sign you have metabolic syndrome and should address it by restricting the carbohydrates and particularly the sugars in the diet. 12.

Meat, fish, dairy, poultry, and eggs almost universally have high levels of sulfur-containing amino acids, which are metabolized by the body into sulfuric acid. The

It is now clear that the dangerous atherogenic dyslipidaemia that produces arterial disease is caused by a high-carbohydrate diet that produces NAFLD. Heart attack is therefore a disease of carbohydrate, not fat, metabolism.

Food animals also get antibiotics for “growth promotion,” a metabolically mysterious process that has made possible the entire high-volume, low-margin business of industrial-scale farming. Since the 1950s, when two pharma company scientists discovered that feeding chicks the waste products from drug manufacturing made them put on weight much faster, many U.S. farmers have been giving tiny doses of antibiotics to cattle, swine, and poultry.34

Everyone is winning at the game of life, and I’m always left holding the crappiest hand. It’s not fair . . . I’m so sick of hearing about everybody else’s fast metabolism, relaxing vacations, fancy home renovations, and amazing dogs who don’t chew the couch . . . I wanted ALL that. Oh! Here she is again with her “I’ve lost the weight and I’ve got it all” posts . . . If I had a trainer, I’d look like that too . . . If he says “It’s so easy for me” one more time . . . I had the idea to start Uber 10 YEARS ago. I was getting around to it . . . It’s so much easier when you don’t have kids . . . If only my husband understood me . . . I’ve had a much harder life, and I don’t go flaunting it . . . Anyone can use a social media filter, try showing up IRL looking that good . . . Everyone is outdoing me and there’s no room for me to shine. It’s all over for me. I realize, now, that I wanted their success to be MY success. But they’ve grabbed

Here are a few notable things that can spark inflammation and depress the function of your liver: Alcohol overload—This is relatively well-known. Your liver is largely responsible for metabolizing alcohol, and drinking too much liquid courage can send your liver running to cry in a corner somewhere. Carbohydrate bombardment—Starches and sugar have the fastest ability to drive up blood glucose, liver glycogen, and liver fat storage (compared to their protein and fat macronutrient counterparts). Bringing in too many carbs, too often, can elicit a wildfire of fat accumulation. In fact, one of the most effective treatments for reversing NAFLD is reducing the intake of carbohydrates. A recent study conducted at KTH Royal Institute of Technology and published in the journal Cell Metabolism had overweight test subjects with high levels of liver fat reduce their ratio of carbohydrate intake (without reducing calories!). After a short two-week study period the subjects showed “rapid and dramatic” reductions of liver fat and other cardiometabolic risk factors. Too many medications—Your liver is the top doc in charge of your body’s drug metabolism. When you hear about drug side effects on commercials, they are really a direct effect of how your liver is able to handle them. The goal is to work on your lifestyle factors so that you can be on as few medications as possible along with the help of your physician. Your liver will do its best to support you either way, but it will definitely feel happier without the additional burden. Too many supplements—There are several wonderful supplements that can be helpful for your health, but becoming an overzealous natural pill-popper might not be good for you either. In a program funded by the National Institutes of Health, it was found that liver injuries linked to supplement use jumped from 7 percent to 20 percent of all medication/supplement-induced injuries in just a ten-year time span. Again, this is not to say that the right supplements can’t be great for you. This merely points to the fact that your liver is also responsible for metabolism of all of the supplements you take as well. And popping a couple dozen different supplements each day can be a lot for your liver to handle. Plus, the supplement industry is largely unregulated, and the additives, fillers, and other questionable ingredients could add to the burden. Do your homework on where you get your supplements from, avoid taking too many, and focus on food first to meet your nutritional needs. Toxicants—According to researchers at the University of Louisville, more than 300 environmental chemicals, mostly pesticides, have been linked to fatty liver disease. Your liver is largely responsible for handling the weight of the toxicants (most of them newly invented) that we’re exposed to in our world today. Pesticides are inherently meant to be deadly, but just to small organisms (like pests), though it seems to be missed that you are actually made of small organisms, too (bacteria

As the insightful Gary Taubes wrote in his book Why We Get Fat: And What to Do about It, ‘We do not get fat because we overeat. We overeat because we get fat.’ And why do we get fat? We get fat because our body set weight thermostat is set too high. Why? Because our insulin levels are too high. Hormones are central to understanding obesity. Everything about human metabolism, including the body set weight, is hormonally regulated. A critical physiological variable such as body fatness is not left up to the vagaries of daily caloric intake and exercise. Instead, hormones precisely and tightly regulate body fat. We don’t consciously control our body weight any more than we control our heart rates, our basal metabolic rates, our body temperatures or our breathing. These are all automatically regulated, and so is our weight. Hormones tell us we are hungry (ghrelin). Hormones tell us we are full (peptide YY, cholecystokinin). Hormones increase energy expenditure (adrenalin). Hormones shut down energy expenditure (thyroid hormone). Obesity is a hormonal dysregulation of fat accumulation. Calories are nothing more than the proximate cause of obesity. Obesity is a hormonal, not a caloric imbalance.

ANTI-INFLAMMATORY TURMERIC TONIC Try this anti-inflammatory turmeric tonic, using a recipe created by chef Sarah Sugden. You’ll need: 6​pieces of fresh turmeric root, each piece roughly an inch long 3​pieces of fresh ginger root Juice from 2​lemons or oranges 2​tablespoons of manuka or raw honey 3​pinches of ground black pepper Wash or scrub away any dirt on the turmeric and ginger roots, but keep the skin on both. Place all the ingredients in a high-speed blender and blend until smooth. Strain through a nut-milk bag or fine sieve. You can have it straight up as a powerful shot or prepare a warming tea by adding three-quarters of a tablespoon to a mug of boiled water. For a refreshing and hydrating tonic, you can add it to sparkling water, ice and fresh mint leaves. For a metabolic boost, add a pinch of cayenne, while a pinch of cinnamon will improve blood flow and circulation

The health of your body has a direct impact on the health of your brain. In fact, there are only three degrees of separation between sitting too much and dementia. You sit for long periods of time. Your body goes into hibernation mode, depressing your metabolism and increasing your blood pressure, blood sugar, and weight.7 Your high blood pressure damages your heart and its vessels. The small vessels that feed your brain get blocked, putting you at risk of small vessel disease. Without adequate blood supply, the brain’s white matter starves to death.8 White matter acts like a telephone wire that connects brain regions so they can talk to each other. When your white matter is damaged, the communication between those brain regions breaks down just like it did in that telephone game we played as kids; in the end, the message is all mixed up and everyone is confused. It was funny back then, but it’s not funny now. The white matter damage shows up like bright lights on your brain scan called white matter hyperintensities. The scary part is that your brain could be lit up like a Christmas tree but clinically silent, meaning that you may have no noticeable symptoms until it’s too

for good health, avoid the scary and intense blood-sugar roller coaster (peaks followed by crashes) and stick to the cute and gentle blood-sugar caterpillar ride (slow and steady ups and downs). Having a high glucose response to your meals is a risk factor for obesity, diabetes, cardiovascular disease, and other metabolic disorders, and it’s also a predictor of higher overall mortality.

most people collect ungainly fat around the middle. This “central” or “visceral” fat is unique: Unlike fat in other body areas, it provokes inflammatory phenomena, distorts insulin responses, and issues abnormal metabolic signals to the rest of the body. Visceral fat is responsible for effects as varied as cancer, knee arthritis, and infertility. In the unwitting wheat-bellied male, visceral fat also produces estrogen and other hormonal distortions that create “man breasts.” In susceptible females, the same inflammatory fat causes abnormally high testosterone levels, male-like facial hair, and infertility.

How is metabolic flexibility achieved? The physical practices in this chapter—getting your micronutrient count up by eating 800 grams of fruits and vegetables per day and monitoring your protein intake—promote metabolic flexibility by packing your primary diet with healthy whole foods, leaving less room for the high-sugar, highly processed foods that send your blood sugar on an unhealthy roller-coaster ride.

The human capacity to respond with great variety is testament to the core principles that have guided our exploration thus far: the entropic two-step and evolution by natural selection. The entropic two-step explains how orderly clumps can form in a world that is becoming ever more disordered, and how certain of these clumps, stars, can remain stable over billions of years as they produce a steady output of heat and light. Evolution explains how, in a favorable environment such as a planet bathed by a star’s steady warmth, collections of particles can coalesce in patterns that facilitate complex behaviors, from replication and repair, to energy extraction and metabolic processing, to locomotion and growth. Collections that acquire the further capacities to think and learn, to communicate and cooperate, to imagine and predict, are better equipped to survive and hence to produce similar collections with similar capacities. Evolution thus selects for these abilities and, generation upon generation, refines them. In time, some collections conclude that their cognitive powers are so remarkable that they transcend physical law. Some of the most thoughtful of these collections are then bewildered by the conflict between the freedom of will they experience and the unyielding control of physical law they recognize. But the fact is there is no conflict because there is no transcending of physical law. There can’t be. Instead, the collections of particles need to reassess their powers, focusing not on the laws that govern particles themselves but on the high-level, thoroughly complex, and extraordinarily rich behaviors each collection of particles—each individual—can exhibit and experience. And with that reorientation, the particle collections can tell an illuminating story of wondrous behaviors and experiences, suffused with wills that feel free and speak as though they have autonomous control, and yet are fully governed by the laws of physics.

When faced with high levels of the stress that comes from your consuming processed food, exposure to pollution, or the pressures of life, the adrenal glands have to work harder. If they are pushed too hard, it’s as if they flip a switch inside your body that stays on survival mode. When the switch is off, your body is thriving and it adjusts your metabolism to keep your weight steady, even if you change your diet or exercise routines.

The same review of obesity research mentioned earlier also reported a large decrease in fasting insulin levels, which is an indication of improving insulin and glucose metabolism, lowering the risk of insulin resistance, prediabetic and diabetic conditions, high blood sugar levels, and hyperglycemia.

Kettlebell swings attack metabolic syndrome head on. First, they build muscle and reduce fat, both keys to the disorder. Fat build up, especially in the abdominal area, can be halted and reversed with kettlebell swings (and the other recommendations in this book). The muscles the swings produce help use up glucose and insulin, both toxic when levels are too high in the blood.

Having type 2 diabetes raises a person’s risk of dying, in some cases to a small degree, in other cases substantially, but it is treatable using drugs, diet, and exercise. Although drugs help, they aren’t always necessary. Diet and exercise can sometimes allow the body to heal itself. In one dramatic test of this concept, ten overweight Australian aborigines with type 2 diabetes reversed their disease after just seven weeks of returning to an active hunting and gathering lifestyle.20 The mechanisms by which physical activity helps prevent and treat type 2 diabetes are well studied. Most basically, exercise (in conjunction with diet) can ameliorate every characteristic of metabolic syndrome including excess organ fat, high blood pressure, and high levels of blood sugar, fat, and cholesterol. In addition, exercise lowers inflammation and counteracts many of the damaging effects of stress. And most remarkably, exercise can reverse insulin resistance by restoring blocked insulin receptors and causing muscle cells to produce more of the transporter molecules that shuttle sugar out of the bloodstream.21 The effect is akin to unclogging a drain and flushing out the pipes. Altogether, by simultaneously improving the delivery, transport, and use of blood sugar, exercise can resuscitate a once resistant muscle cell to suck up as much as fiftyfold more molecules of blood sugar. No drug is so potent.

To explore how physical activity helps but doesn’t entirely prevent cardiovascular diseases, let’s return to the trinity of intertwined factors that are the root causes of the problem: high cholesterol, high blood pressure, and inflammation. Cholesterol. A cholesterol test usually measures the levels of three molecules in your blood. The first is low-density lipoprotein (LDL), often termed bad cholesterol. Your liver produces these balloon-like molecules to transport fats and cholesterol throughout your bloodstream, but some LDLs have a harmful tendency to burrow into the walls of arteries, especially when blood pressure is high. These intrusions cause an inflammatory reaction that generates plaques. The second type of cholesterol is high-density lipoprotein (HDL), sometimes called good cholesterol, because these molecules scavenge and return LDLs back to the liver. The third type are triglycerides, fat molecules that are floating freely in the bloodstream and a signpost for metabolic syndrome. To make a long story short, diets rich in sugar and saturated fats contribute to cardiovascular disease because they promote high levels of plaque-forming LDLs. Conversely, physical activity helps prevent cardiovascular disease by lowering triglycerides, raising HDL levels, and to a lesser degree lowering LDL. Blood pressure. A blood pressure test gives you two readings: the higher (systolic) number is the pressure your heart’s main chamber overcomes when it squeezes blood throughout your body; the lower (diastolic) number is the pressure your heart experiences as its main chamber fills with blood. By convention high blood pressure is a reading greater than 130/90 or 140/90. Blood pressures above these values are concerning because, unabated, they damage the walls of arteries, making them vulnerable to invasion by plaque-inducing LDLs. As we already saw, once plaques start to form, blood pressure can rise, potentially stimulating yet more plaques. Chronically high blood pressure also strains the heart, causing it to thicken abnormally and weaken. By forcing more blood to flow more rapidly through arteries, physical activity stimulates the generation of new arteries throughout the body and helps keep existing arteries supple, protecting against high blood pressure. Inflammation. Plaques don’t form out of the blue but instead occur when white blood cells in the bloodstream react to the inflammation caused by LDLs and high blood pressure. Chronic inflammation also increases one’s likelihood of developing plaques from high cholesterol and blood pressure.40 And, as we have previously seen, while inflammation is caused by factors such as obesity, junky diets, excess alcohol, and smoking, it is substantially lowered by physical activity.

The push-pull of jouissance around signs of self-destruction represented a significant advance over Freud’s thinking about why traumatized people behave the way they do. Whereas Freud understood the traumatized person’s “compulsion to repeat” as a way of metabolizing or exorcising the pain of traumatic events and thoughts, Lacan saw that repetitive symptoms are really an adaptation to a new regime of enjoyment, how a person reorganizes his or her life in such a way as to continue to derive enjoyment from something that, on a conscious level, may be despised and even (in its most extreme and pathological forms) possibly does harm. Lacan was no more interested in literal precognition or prophecy than Freud was, but his revision of the Freudian theory of symptoms and their relation to trauma is highly suggestive for an understanding of precognitive phenomena, and the ways trauma may sometimes become “displaced in time.” For instance, in many cases where disasters and deaths are precognized, even including deaths of loved ones or near-fatal perils in one’s own future, there is an implicit reward, if only in the very primitive—and hard-to-acknowledge—sense of “but I survived.” This can be a very repellant kind of reward, something appealing to a very base, “lizard-brain,” survival-oriented part of us that may be at odds with our conscious, moral, social desires and sense of self. The paradoxical connection between survival and death, which sparked Freud’s thinking but which he could never resolve successfully, in some sense boils down to a matter of semiotics: the fact that the one value (survival) takes on its meaning or value as a signal only contrastively, when paired with its opposite (death/destruction). According to structural linguistics, which was hugely influential on Lacan, all signifiers ultimately derive their meaning from their opposition to other signifiers. In life’s semiotic (or “sign language”), death or disaster befalling others is the foremost signifier of our own being-there, our da-sein. If you find yourself “traumatized” by witnessing something terrible, you have by definition survived. Dreams seem to give people dramatic and often distorted previews of those situations lurking in the foggy waters ahead.

Last, and perhaps most important, prolonged sitting can kindle chronic inflammation by allowing muscles to remain persistently inactive. In addition to moving our bodies, muscles function as glands, synthesizing and releasing dozens of messenger proteins (termed myokines) with important roles. Among other jobs, myokines influence metabolism, circulation, and bones, and—you guessed it—they also help control inflammation. In fact, when researchers first started to study myokines, they were astonished to discover that muscles regulate inflammation during bouts of moderate to intense physical activity similarly to the way the immune system mounts an inflammatory response to an infection or a wound.40 Without going into too many details, we have learned that the body first initiates a proactive inflammatory response to moderate- or high-intensity physical activity to prevent or repair damage caused by the physiological stress of exercise and subsequently activates a second, larger anti-inflammatory response to return us to a non-inflamed state.41 Because the anti-inflammatory effects of physical activity are almost always larger and longer than the pro-inflammatory effects, and muscles make up about a third of the body, active muscles have potent anti-inflammatory effects. Even modest levels of physical activity dampen levels of chronic inflammation, including in obese people.42

Interval training is the repeated performance of high-intensity exercises, for set periods, followed by set periods of rest. Intervals can consist of any variety of movements with any variation of work and rest times. It burns far more calories and produces positive changes in body composition with much less time than aerobic training. This is not only because of the muscle it builds, but also the effect it has on the metabolism following the workouts. Strength training creates enough stress on the body’s homeostasis that a large energy (calorie) expenditure is required long after the exercise has stopped. During low-intensity aerobic exercise, fat oxidation occurs while exercising and stops upon completion. During high-intensity exercise your body oxidizes carbs for energy, not fat. Then, for a long time afterward, fat oxidation takes place to return systems to normal: to restore depleted carbohydrates, creatine phosphate, ATP (adenosine triphosphate), circulatory hormones, re-oxygenate the blood, and decrease body temperature, ventilation and heart rate. Not to mention the longer term demands: strengthening tendons and ligaments, increasing bone density, forming new capillaries, motor skill adaptation, repairing muscle tissue and building new muscle. And the more muscle mass you have, the more calories you are able to burn during and after exercise.

Thus strength training gives your metabolism a boost far beyond the duration of the actual workout, for as long as 48 hours. In contrast, after aerobic training your metabolism returns to normal almost immediately. So with interval training we’re not only building muscle, but we’re also able to kick up our metabolism long after–even when sleeping! Many people believe aerobic activity strengthens their heart, and decreases the chance of things like coronary artery disease. Yet, after much research, even U.S. Air Force Cardiologist Dr. Kenneth Cooper–the very man who coined the term “aerobics”–now believes there is no correlation between aerobic performance and health, longevity, or protection against heart disease. On the other hand, aerobic activities do carry with them a great risk of injury. Most, even so-called “low impact” classes or activities like stationary cycling, are not necessarily low-force. And things like running are extremely high-force, damaging to your knees, hips and back. Aerobic dance is even worse. Sure, you’ll hear the occasional genetic exception declare that they’ve never ever been injured doing these exercises. But overuse injuries are cumulative and often build undetected over years until it’s too late, leading to a decrease or loss of mobility as you age, which, in turn, too often leads to a shortened lifespan.

On the other hand, intact fiber—found in Real Food—has many benefits, and not just short-chain fatty acids (SCFAs). In the processed food industry, the germ of the grain (the nucleic acids, flavonoids, polyphenols) is removed along with the fiber because they can go rancid (see Chapter 19). Protecting the liver means maintaining the fiber and keeping the germ intact as well. Two simple precepts—protect the liver, feed the gut. Real Food (low-sugar, high-fiber) does both. Processed food (high-sugar, low-fiber) does neither. Processed food is the primary suspect in our current health and healthcare debacle, because it doesn’t improve our eight subcellular pathologies, our three nutrient-sensing enzymes, and our two physiologic precepts.

Many of the most influential of those prewar European authorities had become convinced that obesity must be the result of a hormonal or metabolic dysfunction, not caused by overeating, a concept that they recognized as circular logic. (“To attribute obesity to ‘overeating,’ ” the Harvard nutritionist Jean Mayer had aptly commented eight years before Astwood’s presentation, “is as meaningful as to account for alcoholism by ascribing it to ‘overdrinking.’ ” It’s saying the same thing in two different ways, at best describing the process, not explaining why it’s happening.)