It’s the Insulin, stupid!

 

Steve before
Steve 87 kg
Steve After
Steve 71 kg

 

 

 

 

 

 

 

If you did not know yet, I am a subscriber to the notion that insulin is the root cause of lifestyle disease. Or rather, insulin resistance. Insulin – isn’t that something they give to diabetics? The man in the street might well know nothing more than this. The fact is that we all have (and need) insulin in our bodies to survive.

The problems start when you don’t have any or you have too much. Having none is a condition known as diabetes myelitis, or T1D. In this case, your pancreas stops producing insulin and you die. You waste away. Unless you get insulin from other sources as medicine injecting into your body. It stops your muscles withering. It requires the monitoring of blood glucose levels to be able to regulate the insulin dose.

The cause of Type 2 diabetes (T2D) is by one of two conditions. The pancreas cannot produce enough insulin to maintain control of blood glucose. The second is where the pancreas produces enough insulin to control glucose in the blood. The resulting high concentration causes diseases – lifestyle diseases.

The diseases caused by T2D include retinopathy, nephropathy, neuropathy, cardiovascular disease, hypertension, stroke. Also, non-alcoholic fatty liver disease, sleep apnea and cancer.

Insulin Resistance (IR) is the term for elevated levels of insulin in the blood. This is whether of not T2D is present.

This makes me more worried about IR than high cholesterol. This is why I have cut sugars, refined foods, bread, potatoes, rice and pasta from my diet. I have replaced them with saturated fats. Animal fats and vegetable fats. Dairy fats. Butter, cheese, cream, meat with fat, oily fish, avocados, coconuts. Cold-pressed virgin oils (flax, olive, coconut). Nuts – walnuts, coconuts, pecans, Brazil nuts, hazelnuts, almond nuts. Seeds -Chia, sesame, hemp, flax.

I still eat some carbohydrates: leafy greens, berries. Other fruits and vegetables that have a lot of fiber. 100 grams max. per day. I enjoy my food.

I was born in 1953. That made me 62 at the time of writing. I do not want to be ill. I do not want to have to visit the doctor. I do not want to take medications. I want to live a full life with no restrictions. That is why I eat a low-carb diet. To keep my insulin levels at an optimal level that will stabilize my blood glucose levels.

It is that simple. Anyone can do it.

I want to enhance this, so I do other things. I follow a protocol. This protocol integrates nutrition, breathing, building immune resilience, structured movement and mindfulness.

I swim. I bike. I do yoga. I exercise 90 minutes every day. I expose my body to sunshine when I can, to get vitamin D. I am aware that I need to balance the oils (omega-3 vs. omega 6).

I take magnesium and zinc tablets and vitamin c tablets as required. I take magnesium to control the amount of calcium in my blood. Calcium in the arteries is a reliable biomarker of impending heart attacks. More so than cholesterol or LDL.

I weigh 71 kg. That is the same as I was when I was 22. I was 87 kg a year or so ago. People ask me if I am ill. I say “Why?” They say “Because you are so thin”, so I say “Are you ill?” and they say “Why?” and I say “Because you are not thin”.

I hope this is an inspiration for you. I wish I had read this 30 years ago. Never mind. I live one day at a time – to the full.

(Follow me also on Sakharoff.com)

 

Keto Yogurt

Draining off the whey
Draining off the whey

Yogurt – or is it Yoghurt, or Joghurt? Never mind – we will call it yogurt.

Defined as a milk product that has been fermented by  lactobacilli and bifidobacteria to produce a sharp-tasting food that in its un-adulterated (i.e. without fructose added) form, has some amazing properties for the health of the gut, therefore the health of the brain and therefore for your health.

I prefer the high-fat organic Turkish yoghurt, with 10% fat, only it costs 35 DKK per litre – about £3.50 or $5. Now, I think that is fairly expensive, so I investigated how to make it myself. I found out that it is surprisingly easy – and cheap!

At our local supermarket, you can buy non-homogenised full-fat milk (required for yogurt making) and double (48% fat) cream. They are specially produced at a certain farm and are therefore more expensive than the run-of-the-mill A**a crap. Hence, they cannot always sell it BUT if you buy it on the last sales day, it is CHEAP, so I can make my own yogurt for around 7 DKK per litre – 20% of the price of the commercial product. I buy the “gaardmælk” (farm milk) which has a fat content that varies between 3.5% and 4.5%, and the double cream, as components for the “brew”.

The process is quite easy: Heat the milk and cream (140 ml for 10% fat yogurt) to 85 degrees C. This stops the milk curdling when the bacteria does its work. Let it cool down to 45 degrees C and add 100 ml of the organic yogurt, or, even better,  from some you made previously. Place in a bowl and cover in a tea cosy and let it stand somewhere where it will maintain warmth. I put mine on the bathroom floor, where the underfloor heating keeps things nice and warm.

Leave for 5-12 hours – more and the yogurt will taste more acidic. When it has fermented, it has a thicker-than-milk consistency. I like it really thick, so I strain it in a cool place through a tea cloth, to remove the “whey”, a kind of watery protein. When it is nice and thick, I put it in a kilner jar (the ones with a rubber seal) and in the fridge. Luvly Jubbly!

But, hey, why stop at 10% when we are going for the ketone bodies? I have successfully made 20% yogurt. Strange that there are no references to yogurt over 10% on the Internet. It tastes BRILLIANT! It seems everyone is still in the eat-low-fat-and-get-obese- era when it comes to yogurt.

Additionally, I have added the contents of a probiotic supplement capsule to my yogurt. I had these from when I had an infection in a finger due to a cut getting infected with bird poo, which caused it to go septic. Therefore I was on antibiotics, which positively wreck gut flora. I think it works – doesn’t seem to affect the taste or consistency adversly.

I am very pleased with this yogurt and the double-whammy of being an ideal way of complementing nuts and seeds at breakfast and being good for my gut flora. I have discovered lots of things you can make with yogurt – especially, from a keto standpoint, of adding olive oil, for example. keto+fermented foods – yey! Another enhancer is to add a few drops of organic vanilla essence to make a super dessert.

But why the silence on supercharged fat yogurt? IMHO, it tastes absolutely great. And now it is cheap. So I am eating lots of it.

Try it!