It’s the gut, not the stress

We are all stressed, right? Long hours at work, the traffic makes us mad, the neighbour’s dog won’t stop yapping… sure that gastritis and colitis are related to stress, same for constipation, asthma and a number of other illness. The doctor will give you some anxiolytic pills or drops and everything will be fine. Did that happen to you, too? Anxiolytics are prescribed mostly by rheumatologists and gastroenterologist, or even just GPs. Thay like to think that everything is related to stress, so they are very liberal with benzodiazepines, a class of drugs that includes Xanax, Valium, Klonopin and many others. They actually prescribe more anxiolytics than psychiatrists, often without… Read More

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Diet can’t fix everything, you need to sleep well, too

The problem with most dietitians, nutritionists and health coaches is that they often looks at well being from a restricted point of view. Yes, what you eat is important, and eating well can make a huge difference in terms of length and quality of life, but if you live in an unnatural environment, full of artificial lights and electromagnetic radiations (EMR), you live a stressful life away from the natural rhythms you still risk to compromise your health. Apart from eating habits, not sleeping well is the other issue that can seriously make you sick. It’s not just a matter of resting, it’s an hormonal factor: disrupting the natural circadian… Read More

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One meal a day, right or wrong?

OMAD, or one meal a day, is a common trend amongst people who are trying to lose a significant amount of weight. It has both metabolic and psychological advantages, but it’s only one of the many tools available to whom is looking to get leaner and healthier. And as a tool, it must be used properly. Nothing wrong with eating once a day, the prolonged fasted state between meals encourage autophagy and improve insulin resistance, also there is a physical limit to the amount of food that you can ingest in a single meal, therefore it doesn’t really matter what are you eating in terms of macros. I tend to… Read More

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I don’t do cardio. Or do I?

Cardio or not cardio to get cut is an open debate, but what exactly is cardio? Most people, the ones running hours on treadmills or ellipticals, believe that cardio is exclusively an aerobic alactic exercise, like jogging at 120 ppm. But it’s not. Cardio is any exercise that raises your heart rate, so what if I told you that heavy squats or dead lifts are actually better cardio exercises than running or a treadmill while texting on your phone? Every time you do compound exercises with low reps you create an oxygen deficit and significantly raise your heart rate, without wasting time, consuming your muscle glycogen or excessively raising your… Read More

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Electromagnetic fields and oxidative stress

“The results of the recent studies not only clearly demonstrate that EMF exposure triggers oxidative stress in various tissues, but also that it causes significant changes in levels of blood antioxidant markers. Fatigue, headache, decreased learning ability, and cognitive impairment are among the symptoms caused by EMF. The human body should therefore be protected against exposure to EMF because of the risks this can entail.” This is the conclusion of a quite well structured research done three years ago on the effects of electomagnetic fields and oxidative stress. Since then, the average exposure to EMR is significantly increased, and the large scale adoption of 5G in the next future will… Read More

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Can you build muscle mass while on a ketogenic diet?

Not only it’s very possible to build muscle mass while following a ketogenic or low carb diet, but it’s worth noting that most of the early bodybuilder were following a “steak and water” diet most of the year, diet that was pretty much what is now called a carnivore diet. It’s important to note that not all keto diets are the same in terms of efficacy, though: you need a high protein diet, with *at least* 2 grams of proteins per kg of body weight (1 gram per pound approximately), with the best results for most men coming from eating close to 3 grams per kg of body weight. Diet… Read More

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Recipe: chicken liver patè

I’m cooking chicken liver pate for tonight’s dinner, quick and easy it’s great on some seed crackers or – like I do – just scooped with a spoon. Liver is one of the most nutrient dense food, and chicken liver has a much milder flavour than beef or pork, also it usually costs next to nothing… The recipe has approximate quantities, it doesn’t really matter for the final result. Ingredients: – onions – a generous amount of butter – chicken livers – capers – a few salted anchovies – Marsala fine wine or brandy if you mind the carbs (Cognac if you can afford it) – salt & pepper Melt… Read More

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Calories In, Calories Out: myth or truth?

The myth of CICO (Calories In, Calories Out) seems hard to kill. I understand the appeal, it’s catchy, easy to explain and apparently faultless. But it’s not true. Even in the keto community, many are still convinced that a calorie is a calorie and that to lose weight you simply need to calculate your energy expenditure and eat less than that. Simple, right? So, are you really convinced that eating 1,000 calories of sugar has the same effect on your body fat that eating 1,000 calories from chicken breast? It should, a calorie is a calorie after all. A few clinical studies show how eating the same calories but split… Read More

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Constipation on keto: you are doing it wrong!

It’s a touchy subject, and one of the most popular on several keto groups on Facebook. Constipation seems to be one of the common side effects of a ketogenic diet, but is really true? Removing carbohydrates sources from the average Western diet is often compensated by eating more vegetables. Vegetables are good, right? Doctors tell us to eat more and more vegetables, fibre have to be good for us, right? Wait a minute, aren’t they the same doctors who tell us to eat a low fat, high carb diet, avoid saturated fats and use seed oils? I’m afraid the recommendations for more fibre in our diet have pretty much the… Read More

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One, two or three meals per day?

This is another recurrent question amongst people following a keto or low carb diet. Fact is, there is no definitive answer, simply because it all depends on your goals. If you are obese or you have quite a lot of fat to lose, eating twice a day in a restricted window of time is often the best option in the long term, and one meal a day could be even better if your appetite is kept well under control during the day. Eating fewer times, even better if in a short time frame, helps significantly with weight loss, and it’s recommended for the vast majority of the population: that means… Read More

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