A Better You
Improve Mitochondrial Function
When your body is able to burn fat for fuel, your metabolic system is tuned in and turned on. The liver can create water-soluble ketone bodies (Bhb) GoKeto that burn far more efficiently than carbohydrates. Now far less damaging reactive oxygen species and secondary free radicals are produced which have a negative impact on bio-systems within the body.
Eating a diet lower in net carbs and with healthy fats and/or adding Intermittent fasting allows your body to effectively use fat from adipose tissue. It also aids in use of Free fatty acids in circulation rather than glucose as its primary fuel. This has the sought-after side effect of improving mitochondrial function and flexability. This may be foundational for optimal metabolism and disease prevention and a Better you. The mitochondria within your cells are responsible for generating the energy currency (adenosine triphosphate or ATP) that your body needs to function.
They're also responsible for apoptosis (programmed cell death) and are involved in signaling molecules that help regulate genetic expression. When your mitochondria are damaged or dysfunctional, not only will your energy reserves decrease, resulting in fatigue and brain fog, but you also become vulnerable to degenerative diseases such as cancer, heart disease, diabetes and neurodegenerative decay.
The devil's in the details and context is prudent, though its important to allow your body to burn fat as a primary fuel instead of sugar at time points. This is evolutionary, your body is fully equipped with the bio- ability to function in an optimal metabolic state. Take care of the calories required for your lifestyle with a strong focus on nutrient density. Your microbiome also needs attention and allows listen to the gut and bodily functions they tell you a lot about your body. As your diet variety changes allow time for the gut to catch up but feed your gut flora.
Your body is designed to have the metabolic flexibility to use both glucose and fat for fuel. The problem is, when you eat a chronic high-carb diet for a long period of time, your body ends up losing its ability to burn fat. The good news is, you can regain it by inverting the carb and fat ratios of your diet.
Is Fat Your Body's Preferred Fuel?
When your body is able to burn fat for fuel, your liver creates water-soluble fats called ketones that burn far more efficiently than carbs, thus creating far less damaging reactive oxygen species and secondary free radicals. This is why being an efficient fat burner is so important for optimal health. Ketones also may improve metabolism, insulin sensitivity and aid in numerous body functions and down stream signalling benefits.
Recent research suggests a ketogenic or Metabolically superior (high-fat, low-carb) diets may even be key for reducing inflammation. Chronic poor dietary patterns can increase inflammation and is a hallmark of most chronic disease and causing the inflammatory (immune) response. These can be pain-related conditions such as arthritis, Fibromyalgia, neural plaques and increased incidents of depressive symptoms. Numerous studies into the benefits of Keto - LCHF diets appear to be helpful for many conditions associated with inflammation-associated conditions.
Generating fewer inflammatory reactive oxygen species.
Lowering the excitability of neurons involved in pain signaling.
Boosting signaling of the neuromodulator adenosine, and BDNF.
How to Implement a Plan
To implement a better diet, the first step is to eliminate packaged, processed foods. The emphasis is on real whole foods, plenty of healthy fats and, initially, as few net (nonfiber) carbs as possible. This typically involves dramatically reducing or temporarily eliminating excess grains and any food high in sugar, particularly fructose, processed and other sugars — both added and naturally-occurring.
As a general rule, you'll want to reduce your net carbs to about 50 grams a day depending on lifestyle or training sessions. This does vary between individuals- some can go lower and some need 100g. Also make sure you're actually meeting your nutritional requirements and maintaining the ideal nutrient dense food in a variety of food choices.
It's also preset for nutritional ketosis, so based on the base parameters you enter, it will automatically calculate the ideal ratios of net carbs, protein and healthy fats required to put you into nutritional ketosis. This is what will allow your body to start burning fat as its primary fuel rather than sugar, which in turn will help optimize your mitochondrial function and overall health and fitness.
Check recent post for more information.
Beneficial Fats to Eat
Another key to success is to eat high-quality healthy fats, NOT the fats most commonly found in the standard western or developed country modern diet (the processed fats and vegetable oils used in processed foods and fried restaurant meals). Just about any fat found naturally in food — whether animal- or plant-based — is in fact healthy for you. For example, saturated fat found in animal products and coconut oil:
Increases your large fluffy LDL particles, which are not associated with an increased risk of heart diseases
Increases your HDL levels, which is associated with lower heart disease risk. This also compensates for any increase in LDL
Does not cause heart disease, as made clear in a large number of large cohort studies
Serves as a "clean-burning fuel" for your brain and mitochondria, producing far less damaging free radicals than sugars and non-fiber carbs
Examples of healthy fats to eat more of include:
Olives and olive oil (look for third party certification, as 80 percent of olive oils are adulterated with vegetable oils.
Coconut oil (excellent for cooking as it can withstand higher temperatures without oxidizing)
Animal-based omega-3 fat from fatty fish low in mercury like wild-caught Alaskan salmon, sardines, anchovies and/or krill oil
Butter made from raw grass fed milk
Raw nuts such as Walnuts, Almonds, macadamia and pecans
Seeds like black sesame, cumin, pumpkin and hemp seeds
Grass fed meats
MCT oil- powder.
Ghee (clarified butter); lard and tallow (excellent for cooking)
Raw cacao -butter.