Kevin A. Beane {Painter}

EXERCISE INTAKE Need to keep glucose, protein, amino acids down. Top three foods to eat when not fasting: Pineapple because of an enzyme bromelain which can also kill cancer cells. Turmeric helps cognitive function and increase mitophagy (mitochondria can go rogue… need to get rid of them). Important for healthy aging and fatigue. Turns on mitochondria biogenesis. Eat with black pepper because it increases effectiveness by 2000 percent. Green tea. There is a whole subject on

Add to organic steel cut oats (also known as pinhead oats or Irish oats), recommended Bob's Red Mill. Blend flax seeds right before adding 1 TBSP to oatmeal after it has cooled some and let sit for 30 seconds or so. Then add turmeric. Preparation : combine 1 tsp turmeric with 1/4 tsp tsp freshly ground black pepper and 1 tsp coconut oil Heat in small pan 30 seconds then stir into oatmeal. Eat about 20 minutes before anything else in morning. Then add to cooled oatmeal Ceylon

Gut microbe diversity declines naturally as you age. Dietary changes can be omparable to a statin medication And reduced heart disease risk. Improves cholesterol. Reduced inflammation of artery walls. Top food strategies: Swap refined grains for whole grains - steel cut oats, barley, bran, binds soluble fiber to cholesterol so it is excreted Add nuts and seeds - a handful every day Legumes - swap or pair meat with cooked beans and lentils - about 100 grams (1 to 2 handfuls)

You need 72 or more hours of fasting to trigger autophagy. Adaptation around day 7 Visceral fat is breing broken down Microbiome in gut adapts Cells become more metabolically adaptable After 7 days "Metabolic Mastery" Fat cells accept new roles Breakthrough moments of clarity Better blood vessels Heart more efficient Metabolic equilibrium

Classic role: Calcium, Potassium, and bone Non-classic role: immune function Apoptosis Inflammation Neurogenesis Cell proliferation * Cell differentiation * Genetic stability * associated with cancer, autoimmune diseases, and neurodegenerative diseases Deficient is < 20 nanograms per deciliter Globally 42 to 97 percent (depends on region) of people are actually deficient . Insufficient is < 30 ng/dl How do we get it? Sunlight (depends on latitude, pigmentation, clothing, age,

Does it stop your body making ketones? Must keep insulin low.  No sugar, no protein. Safe List Black coffee or unsweetened tea (have polyphenols). Cannot have any milk. Heavy cream is OK. So is stevia. MCT oil. Maybe 1 tsp. Fiber friendly to gut bacteria such as basil seeds, psyllium husk in water, Nuts such as macadamia nuts or pistachios - only a small handful. Plain nuts only. OK to drink while fasting Water Carbonated water without any sweeteners Lemon - but just a little

Insulin resistance Weight loss Want to be in Ketosis Get into Autophagy What you can you drink while fasting Water - clean water not tap water but add minerals if it is reverse osmosis water and water with electrolytes is best Herbal tea as long as nothing artificial or sugar Apple cider vinegar (must be diluted) Green tea but not a lot due to caffeine (depends) Black tea same except it has more caffeine Coffee 1-2 cups at most Bulletproof coffee - depends on how much cream a

Your body is supposed to repair mitochondria overnight but it might not work well with older people, so eat these three. Signals to do the repair get weaker with age. The process we want to occur is called mitophagy. Eat these three foods before bed to help this natural process work. Timing matters - 60 to 90 minutes before bed Walnuts contain two compounds that activate mitophagy. Swiss study. Also rich in omega 3 fatty acids. Eat 6 to 10 walnut halves (may soak in water fir

To help STAY IN fat burning mode Ghee Cacao butter Egg yolks Raw cheese Wild caught salmon Macadamia nuts Grass fed butter Fatty beef or lamb MCT oil (bypasses digestion, goes to liver) can add to coffee with butter. Start small like 1/2 tsp Beef suet - ketones soar

Bad foods for the liver Seed oils (they are heavly processed) Sugar High sodium-added foods Coffee creamers Alcohol Green smoothies Artificial sweeteners Processed meats Phosphate rich meals (processed foods because of inorganic phosphates) NSAIDs like Advil

Foods not to eat that stop weight loss Most harmful Cause the most disease Foods that cause overeating (it’s not willpower) Why do people eat them? One factor is stress that causes body to favor emergency energy (sugar, carbs). Another is that sugar is addictive. Have to understand how insulin works. Ketchup, BBQ sauces, dipping sauces Tomato soup Canned fruit and fruit juice and dried fruit and products made from fruit (abominations). Grain (bread, pasta, rice, corn bread, b

Your body changes as you age. This is a doctor's advice for older adults. Salmon or Sardines 3x per week or fish oil supplments (fish or krill oil) Avacado - rich in Magnesium & MUFAs, high fiber / low carb (good for insulin resistance), helps absorption of vitamins Cruciferous vegetables enhance liver detox, prostate health, antioxidants Eggs - pastured eggs are much healthier - eat the whole egg because most nutrients are in yolk. Have 3 to 7 times more of certain vitamins

Instead of (or in addition to) fasting, try this to deal with insulin resistance. These are “biological hacks” to turn body into a fat-burning machine. Apple cider vinegar - slows down action of carbs to sugar - 2 TBSP 10 to 20 minutes before a high carbohydrate meal our your biggest meal (or at bedtime) dilute with a tall glass of water. Probably need to work up to it, diluting 1/2 tsp in 16 oz water. Go for a walk or other exercise 30 minutes after you eat. Do a brisk 10 mi

Top foods with no carbs that matter and have no sugar The ones that matter means net carbs and how does it affect blood sugar and insulin Carbs contain glucose and can spike insulin quickly. Proteins contain amino acids and excess turn into glucose but very slowly. Fat per se cannot turn into glycerol to glucose (triglycerides) and can make insulin go up slowly and not a lot. Water tea and coffee have no caloric value. What matters is NET carbs (subtract the fiber which canno

Lose One Pound a Day You have to work with your hormones. If you lower your baseline insulin levels, Glycogen hormone rises which triggers fat burning. Cut carbs to 20-50g of net carbs Ketogenesis is what you want. Can use Ketone test strips in morning to test for. No bread, pasta, potatoes, starchy foods, added sugar. Good: Protein and fats. Drink lots of water with electrolytes. Green tea, bone broth, black coffee. Wild caught Salmon or sardines or krill oil / fish oil, ext

New set point for exercise and calories Food more important than exercise (but both) Timing issues Small eating window is extremely effective Keto diet but not all week Protein kills hunger the most, increases metabolism, has the most macronutrients. 1 gram protein for every pound of body weight (250 grams = 9 ounces) High protein diet is the best one for weight loss. Note: broccoli is high in protein (and fiber). Next most important is fiber. Net carbs is total carbs minus f

Foods to lower blood sugar which are also good for the heart Avoid sugary drinks, first of all. Drink water, milk, black coffee, green or black tea. FOR PROTEIN: Wild-caught Salmon Other fish: Cod, mackerel, trout, sardines Shellfish: shrimp, lobster, Beans Peanut butter Lean meat (turkey, chicken,beef,lamb) Eggs (limited to 2-3 a day, a good choice for protein and low in calories) Pasture raised eggs have more nutrients Sauerkraut Apple cider vinegar (diluted and best drank

Intermittent fasting is also known as Time Restricted Eating. This is a brief summary. 14 day fasting to lose visceral fat Days 1-3: fast for 14 hours, eat during 10 hour window (like 9AM to 7PM) Days 4-6: fast for 16 hours, eat during 8 hour window (like 9AM to 5PM or 11AM to 7PM) Drops insulin levels, causes fat burning Days 7-13: fast for 18 hours, eat during 6 hour window (like 9AM to 3PM or 12PM to 6PM) Eat two meals Activates the autophogy process - a “cellular cleaning

Ingredients: 6 lg russet potatoes 4 TBSP California extra virgin olive oil (support our farmers) 1 lb ground lamb (use beef if you must)...

This recipe uses the dough and type of sauce from my New York Pizza recipes but is baked in a pan. I read a lot of different recipes and...