This is a great reminder to track and avoid glucose spikes after eating. I follow cardiologist Dr. William Davis who advocates a "No Change Rule." This simply means that your blood glucose after eating should remain about the same as it was before you ate. To accomplish this, Dr. Davis recommends eating no more than 15 net grams of carbohydrates per meal, eating your meals 6 hours apart, and not snacking between meals. As you can guess, the average person likely never comes close to approaching this guidance.
Physionic Channel recently posted evidence to support consumption of carbohydrates 15 minutes after a meal to minimize glucose spikes. ua-cam.com/video/3WS8HkAlgjU/v-deo.htmlsi=RBKH5FZYOaekl5cf
Fantastic presentation Darius. Just imagine the harm if you didn’t do your journey starting with a CAC score test. Thanks for getting the message out, hopefully this will improve peoples lives greatly. In my picture I was 154kg, with severe metabolic diseases that nearly killed me, now 11 months later (right side picture was at 9 months) 93kg, medications free, cravings free, one/two meals a day, mentally healthy.
Wow, what a great result. For others if you click on the image you can see a larger version. I went low carb to remit my diabetes, successfully, and also lost 25% of my starting weight without trying and now weigh what I did in the mid 1980s before having children. Having to buy smaller clothing has been a bit of a nuisance but the benefits I have experience make it worthwhile. Being a smaller size has meant that it has been easier to find 2nd hand tops at the op shop.
@@jobrown8146 Yes absolutely worthwhile. I’m healthier internally than when I was 10! Being hooked on carbs etc meant I was overweight from teenager on. Hoping to lose a bit more-another 10 kgs would be great. The easy weight has long gone, that last bit is harder, nevertheless I’m much improved in all respects. I agree having to get new clothes was a pain. I loved my old clothes. Small price to pay though for all round health and longevity improvement. Great to hear you had a win too:)
@@HML-it7te Thanks! FYI I sat at 62kg for a long time. I had to stop eating cheese because it was causing constipation. And I then lost another 4kg. I then put 2kg back on and felt it straight away (which felt strange considering that I had already lost a lot of weight!) I've since managed to lose 1.5kg of it so it looks like I might fluctuate between 58kg and 60kg which is fine. I haven't eaten nuts for about 1 year but have heard that they can stop weight loss. Good luck! Oh yes, and be aware that stress can make us want to eat. I found out that it's because stress produces cortisol and adrenaline which both use up the ready to access glucose in the blood and then we might crave easy glucose. Knowing this has been very helpful and I don't add to the stress by worrying about and allow myself to indulge but with permissible food.
@@jobrown8146 Thanks for confirming my suspicions about stress and eating. It’s not well known from my research but I feel a little hunger after stress, then when I relax it goes! Know I know for sure, I thought it was just me. I couldn’t understand it as remembrance of carb cravings it is a different hunger, very different, a lot “stronger”. I wonder if it’s the carb addiction component on the brains that makes it more severe. So glad I no longer am hooked on carbs and sweetness of any kind. Experiment has shown it doesn’t take long for the sugar/sweetness to return and thus I avoid it at all costs, this includes carbs. Cheers
The CGM is an amazing tool for a carb eater, however if I consistently eat a therapeutic ketogenic diet or even carnivore, stay as stress free as possible, exercise and don’t smoke, I don’t see a need to monitor anything except my lifestyle. Note; great presentation and very eye opening for sure!
I just want to add an additional thank you for Own Your Labs! In addition to the convenience of seeing my own lab results without having to have a doctor appointment, when my doctor at Kaiser Permanente orders labs for me I get them done through own your labs and it saves time and money. I have a LabCorp about two blocks from my house.
An eye-opening presentation. I especially appreciate his comments on what he is going to do in the future to keep track of his health. Great ideas for most everyone.
I jumped straight on when I saw your name because of having shared a few comments with you on the LMHR page. It's good to see you presenting your research to a broader audience! I'm still no closer to working out my issues with these diets. Do we have a clear answer about what causes our LDL cholesterol to oxydise? Why is your LDL more oxydised than mine? I have total cholesterol of around 11mmol but my oxydised LDL is fairly low and my CAC scan showed 1% plaque. Not zero though but not as high as I thought considering the sweet tooth I've had for most of my life. Is it only the high sugar spikes and then the hypoglycemia that cause oxydation of lipids? I don't think I have any regular hypoglycemic moments but I have seen a similar high glucose spike to 13mmol during a OGTT. It's still a mystery to me what's going on with the LMHR group. I do wonder how dangerous those glucose spikes are when you have been keto for a while and then you cheat. I saw at least one video of a man talking about a stroke he had after being carnivore for a while and then indulging in donuts again for a week. So if someone is inclined to indulge their food addiction and give in to the carbs for regular cheat sessions, are they better off eating more carbs regularly to avoid massive spikes? Or is it still better to eat very low carb and just do your best not to cheat with large amounts of carbs? And what about all the other issues people get from very low carb diets? With the thyroid? With the sex hormones? With the hair falling out? With the heart palpitations? Eat your meat and veggies first, then have your dessert and alcoholic beverage after that, and then go and dance the night away. 😄 I'm sure the healthiest cultures in the world just do it that way. I feel like we are always missing the part of the puzzle of human social relations and the effects that might be having on our bodies. I was just trying to make sense of this study and wondered, does it mean again that stress alone will cause more oxidation of our lipids?? www.sciencedirect.com/science/article/pii/S0031938413003570
great talk! we have to all learn to advocate and get personalized medicine (n=1). I just found out i have high LPa so now I have to rethink everything I'm doing by myself because my dr just wants pcsk9i now that I quit my statin after 4 years. I also bought a glucose monitor and its very interesting , hopefully cgm come down in price some time.
As with fasting blood glucose levels, postprandial hyperglycemia in nondiabetic populations is a predictor of insulin resistance and cardiovascular disease (CVD). The combined 20-year mortality data on men from the Whitehall, Paris prospective, and Helsinki policemen studies showed that the highest quintile compared with the lowest for the 2-h postplasma glucose load was associated with a 2.7 increased risk of CVD mortality. The fasting glucose values were less predictive for CVD, with only the top 2.5% conferring a 1.8-fold increased mortality risk. During a 7-year period, elderly women with isolated postprandial hyperglycemia and a 2-h value more than 11.1 mmol l−1 and fasting value less than 7.0 mmol l−1 on a 75-g oral glucose tolerance test had an approximately threefold increased risk of heart disease compared with women whose 2-h values were less than 11.1 mmol l−1. In established diabetes, postprandial glycemia appears to have a stronger relationship with microvascular and macrovascular disease than fasting blood glucose. Similarly, in gestational diabetes adverse pregnancy outcome is more closely related to postprandial glycemia than fasting and premeal glycemic values. www.sciencedirect.com/science/article/abs/pii/B9780123750839001367
@alpenglow1235 Thank you so much for this!!! I'm trying to gather studies to put together a presentation on postprandial hyperglycemia, and this is perfect for it!
Common? I don't think it's common. I DO believe anyone who believes they can out-exercise a bad diet is fooling themselves. And that includes anyone who runs or rides or swims regularly. As for "over train," that is a very individual thing. To achieve your personal best, you need to push limits. In truth, most of the long racing I've done I acknowledge might not be "good" for my long term health.
@@tricoachal I follow a lot of the heart disease communities and it seems to be a common theme to me, though it might seem rare to those outside of that space.
@@tricoachal what I mean by overtraining is essentially just insufficient rest, recovery and nutrition for the intense exercise they're doing. I don't personally believe it's healthy to push limits beyond a few days without rest and recovery. I've found that to be the sweet spot for avoiding overuse injuries to tendons, ligaments and hormonal balance. Just because the mind and muscle seem to work doesn't mean everything else can keep up, even with an excellent diet imo.
Heart disease is common for endurance athletes....it's caused by focal vitamin C deficiency of the arteries next to the heart, which undergo mechanical stress that depletes vitamin C. When this happens, Lp-a comes to the rescue as a substitute for C only it doesn't work to well causing plaque build-up with eventual calcium build up. Both Dr. Mathis Rath and Dr. Thomas Levy, both cardiologists understand this well. I use the Linus Pauling Heart Protocol and have reversed my 660 CAC to 458 in 20 months.
People forget, that being insulin resistant is only one way to have high chronic inflammation in your body. There are other ways, like smoking, vegetable oils (omega-6), deep frying vegetable oils, too much exercise without enough rest, high chronic stress, nutrients lacking in modern foods: magnesium, vitamins (lack of animal organs), vitamin D (not enough sun exposure), toxins (plastics, pollution, pesticides), hormones and antibiotics in foods, etc... Having a high HDL, low triglycerides, and a good HDL/LDL ratio is only useful to check some of the possible changes produced by high carbohydrate intake, and most probably will not show the damage to the blood vessels that a high glucose level can produce by itself, irrespective of being insulin sensitive.
A Coronary Artery Calcium score is what really tells if what you're doing is working like the Linus Pauling Heart Protocol reversing my CAC by 30% or 200 points in just 20 months.
@OwnYourHealthbyDarius Myself, I wouldn't rely on HS-CRP. It's only an indicator for me. The CAC is an X-ray, and yet if one wants to know their plaque burden, a CAC with contrast shows the plaque build-up that can exist without any calcium build-up this occurs in 5% of the people with a zero score. Until you have a CAC, you're only guessing. Just remember the biggest loser trainer at age 51 having a heart attack. Also, keep in mind that endurance athletes often have heart issues because of mechanical stress on the arteries, causing a focal vitamin C deficiency. You can look great and feel great and not know you have an issue. I felt nothing with a 660 CAC Score, yet I was 20x more likely for a stroke or cardiac event.
@@OwnYourHealthbyDarius I used chronic inflammation as a synonym for cell damage, but obviously they are two different things. Someone that has atherosclerosis, have had cell damage in the past, now the question is: a) that damage created the expected inflammation response? b) if it did create inflammation, then did it create a high degree of inflammation or a low chronic one? will you be able to detect it? Inflammation response, can be negatively affected by several reasons: - Immunodeficiency - High serum IL-6 cytokine autoantibodies, which will create low IL-6 levels, and a low CRP - High vitamin intake (vitamin C etc...) or supplements/compounds that reduce inflammation, drugs like anti-inflammatories, statins etc... If there is inflammation, that doesn't mean that you will be able to detect it with a CRP or hs-CRP test, either. The body response to cell damage is very complex, and any single inflammation marker or even several are not going to be bulletproof: - The blood vessels damage could have happened way before you test for the inflammation, the damage is done but the inflammation is gone. - Circulating levels of CRP can be very low, but at the same time CRP values inside some tissues can be high. - hs-CRP does not measure all types of CRP, it is more sensitive than CRP, but less broad. Some damaged blood vessels can produce an increase in mCRP but not pCRP, which is what hs-CRP measures. - CRP can be low in some patients with lupus, rheumatoid arthritis, ankylosing spondylitis, psoriatic arthritis, which are known for their inflammatory response. - Some septic patients can have normal CRP levels. - Another known inflammatory marker like ESR can be high while CRP is low, and vice-versa. Also, even if we assume that you didn't have or have now a high level of inflammation or even a low chronic one, that doesn't mean that the inflammation response was not associated to the atherosclerosis, actually it could be the opposite. Inflammation is required to heal damaged cells, if your body didn't create the correct inflammation response, that in itself could be the cause of long term damage.
A little off topic but one thing I always wondered about is what about eating highly glycemic foods before or sometimes during intense aerobic and anaerobic exercise? I have experimented with a glucometer in the way this presenter describes. And I found there are *very* pronounced reductions in post-prandial blood sugar if you engage even in just walking 30, 60 or 90 minutes after a high glycemic meal. In fact, I visited Nice France and while there ascended a big mountain every day hiking about 10 miles and ascending about 2000 ft up and down in elevation. And since I was in France of course they have these extremely delectable pastries and desserts everywhere. I would indulge in the richest, sweetest desserts imaginable fit for Louis XIV himself on my stroll up the mountain. As I sweated my way up the mountain, my glucose 30 minutes afterwards was barely above 100. So, is it harmful to consume high glycemic foods under these circumstances? Can you earn a Crème Brûlée if you put in the work afterwards?
keep in mind those pastries in France are not choc full of the same chemicals and preservatives that we have in the States. That also could be why you didn't see a super high response.
I think the ideal time to consume carbs is before a workout and it is also a good idea to go for a walk after a meal, you use a lot of the glucose during the activity instead of hanging around in the blood or become fat in your liver/love handles. I also agree with the other comment.
Light exercise such as walking is an effective way to reduce a glucose (insulin?) spike after eating high carb, but most people will not be able to mitigate the long term damage from continuous very high carb foods at every meal plus snacks. That is maybe where the real problem is. A lot of people are more likely to have the reward after the exercise. It sounds like what you were doing was somewhat more than light exercise.
@@trail.blazer Agreed. And the mountain climbing was intense, but it shows what could be done. If I were sedentary and ate those pastries, my blood sugar would have spiked to about 140 peaking at 30-45 minutes or so {I'm not diabetic, but I probably am inching towards prediabetes due to my age and risk factors}. But I ran experiments after eating a big bowl of oats and other carb bombs and found that even just going for pretty leisurely 30-60 min walks on flat ground strongly thwarted glucose spikes. So it works well from experience, even if not engaging in intense exercise.
@drott150 Yes! I didn't have time in this short presentation to present my other experiments with the CGM, but I find there are 2 good methods for keeping glucose low when indulging in something carby. The first is food order. Eating veggies first (the more, the better), then meat/fat, then solid carbs at the end (liquid carbs nearly always cause a spike). The second method is exercise right afterward. Walking is great, but even something glycolytic, like lifting weights, push-ups, or air squats, might be better because those stimulate non-insulin-mediated glucose uptake.
So, what exactly is the takeaway here? To limit my carbs if I'm not already limiting them? Is this warning for people on high carb only(~300g)? Ignore if I'm already low-carb?
Well, you might not have caught him mentioning it, but he mentioned looking into vitamin C. I'm on the Linus Pauling Heart Protocol, which has reversed my CAC by 30% in 20 months. Read Dr. Thomas Levy's book "Stop America's #1 Killer " it's working for me!
@consistentme22 This is actually a very good question. Consider it this way: I can eat mostly just meat, fish, and eggs, but decide that I'll just have a single banana as my allowable carb source for the day. So my macros would be entirely within the ketogenic range. However, if I decided to have that banana on an empty stomach and didn't exercise afterwards, it could send my glucose up to 180. In this scenario, I'm totally eating a ketogenic diet, but could be spiking my glucose quite high every single day and not know it.
@OwnYourHealthbyDarius Consider this! I am on a mostly Keto diet but not religious about it. Yet on the Linus Pauling Heart Protocol, I have managed on high dose vitamin C in divided doses with Lysine and Proline to reverse my CAC from 660 to 458. So, I'm addressing my focal vitamin C deficiency, and while I'm doing this, my arteries are opening up for a superior improvement of blood flow. Not mention all the other benefits from this! If you don't have cardiovascular health, you don't have much sure. You can look great, but then again, you can fall over like the biggest loser trainer did! A CAC Score says a lot!
@SET12DSP That's awesome! I started on 1000 mg vitamin C, plus an additional dose if I plan on eating something that I suspect will cause a large spike. That, for the first time ever, brought my Lp(a) into the normal range. I'm not doing lysine or proline since I already eat a ton of protein. But I am doing the K2.
@OwnYourHealthbyDarius I don't think you understand how this all really works! I suggest Dr. Thomas Levy, a cardiologist that I follow. His book "Stop America's # 1 Killer" Proof that the Origin of All Coronary Heart Disease is Clearly Reversible Arterial Scurvy. Will explain what really goes on with the Protocol. For one, 1 gram of Vitamin C per day isn't going to cut the mustard. It barely scratches the surface. You must take C in divided doses as many as 4x per day up till your bowel tolerance, meaning the point of diarrhea, then back off till firmer stools. This well varies on your health. The healthier you are, the less you tolerate. Lysine and Proline is used as a binding inhibitor of Lp-a, so it doesn't get into the way of C, which is used as a building block. Also with the volume its acidic enough to dissolve calcium even kidney stones so no worry! Dental toxicity can use a river of C, which can come from gum disease, bad root canals, or implants that can be asymptomatic. One can double their last dose of C at the end of their day as there is less physical activity. I suggest all powders. I can use between 20-30 grams of C per day. As far as effectiveness, my CAC Score speaks for itself.
Some dude from the LMHR group Mitchael zenzer has been sending abusive and threatening inboxes hopefully dave can adress this issue several women i know have complained about this guy.
Lack of vitamin K2 is a big one. I know a pro bodybuilder using pro doses of anabolics who reversed his CAC score to 0 with a year of K2 supplementation. He still eats carbs and uses exogenous insulin and hgh along with androgens.
This is a great reminder to track and avoid glucose spikes after eating. I follow cardiologist Dr. William Davis who advocates a "No Change Rule." This simply means that your blood glucose after eating should remain about the same as it was before you ate. To accomplish this, Dr. Davis recommends eating no more than 15 net grams of carbohydrates per meal, eating your meals 6 hours apart, and not snacking between meals. As you can guess, the average person likely never comes close to approaching this guidance.
Physionic Channel recently posted evidence to support consumption of carbohydrates 15 minutes after a meal to minimize glucose spikes. ua-cam.com/video/3WS8HkAlgjU/v-deo.htmlsi=RBKH5FZYOaekl5cf
A POWERFUL SPEECH FROM A MEDICAL PROFESSIONAL. THANK YOU, DARIUS!
Fantastic presentation Darius. Just imagine the harm if you didn’t do your journey starting with a CAC score test.
Thanks for getting the message out, hopefully this will improve peoples lives greatly.
In my picture I was 154kg, with severe metabolic diseases that nearly killed me, now 11 months later (right side picture was at 9 months) 93kg, medications free, cravings free, one/two meals a day, mentally healthy.
Wow, what a great result. For others if you click on the image you can see a larger version. I went low carb to remit my diabetes, successfully, and also lost 25% of my starting weight without trying and now weigh what I did in the mid 1980s before having children. Having to buy smaller clothing has been a bit of a nuisance but the benefits I have experience make it worthwhile. Being a smaller size has meant that it has been easier to find 2nd hand tops at the op shop.
@@jobrown8146 Yes absolutely worthwhile. I’m healthier internally than when I was 10! Being hooked on carbs etc meant I was overweight from teenager on. Hoping to lose a bit more-another 10 kgs would be great. The easy weight has long gone, that last bit is harder, nevertheless I’m much improved in all respects. I agree having to get new clothes was a pain. I loved my old clothes. Small price to pay though for all round health and longevity improvement.
Great to hear you had a win too:)
@@HML-it7te Thanks! FYI I sat at 62kg for a long time. I had to stop eating cheese because it was causing constipation. And I then lost another 4kg. I then put 2kg back on and felt it straight away (which felt strange considering that I had already lost a lot of weight!) I've since managed to lose 1.5kg of it so it looks like I might fluctuate between 58kg and 60kg which is fine. I haven't eaten nuts for about 1 year but have heard that they can stop weight loss. Good luck! Oh yes, and be aware that stress can make us want to eat. I found out that it's because stress produces cortisol and adrenaline which both use up the ready to access glucose in the blood and then we might crave easy glucose. Knowing this has been very helpful and I don't add to the stress by worrying about and allow myself to indulge but with permissible food.
@@jobrown8146 Thanks for confirming my suspicions about stress and eating.
It’s not well known from my research but I feel a little hunger after stress, then when I relax it goes!
Know I know for sure, I thought it was just me. I couldn’t understand it as remembrance of carb cravings it is a different hunger, very different, a lot “stronger”. I wonder if it’s the carb addiction component on the brains that makes it more severe.
So glad I no longer am hooked on carbs and sweetness of any kind.
Experiment has shown it doesn’t take long for the sugar/sweetness to return and thus I avoid it at all costs, this includes carbs.
Cheers
The CGM is an amazing tool for a carb eater, however if I consistently eat a therapeutic ketogenic diet or even carnivore, stay as stress free as possible, exercise and don’t smoke, I don’t see a need to monitor anything except my lifestyle. Note; great presentation and very eye opening for sure!
For sure. No need but it can even be for entertainment.
Go to good naturopathic doctor eat 2 meals a day watch Dr Gundy get a infrared sauna and good. Supplements
Thank you Darius!!! After all the written words it’s so nice to hear your voice and see you in action. God bless you for what you are doing.
I just want to add an additional thank you for Own Your Labs! In addition to the convenience of seeing my own lab results without having to have a doctor appointment, when my doctor at Kaiser Permanente orders labs for me I get them done through own your labs and it saves time and money. I have a LabCorp about two blocks from my house.
😯 Thanks to Darius for sharing his story and experience. Very high quality speech 🎤 🙌🏼
That was a great presentation! Darius is an amazing N=1 scientist 👏👏👏
Darius has helped me to understand how things actually work... and I have work to do.
An eye-opening presentation. I especially appreciate his comments on what he is going to do in the future to keep track of his health. Great ideas for most everyone.
Great talk, Darius. Your cgm experiments are inspirational.
This guy nails it.
Well done! Thank you.
Thank you. I enjoyed this presentation.
Thank you for sharing ❤
Thank you Darius. Amazing presentation. This helps us people with elevated lpa🥰
This is a great video and he’s a great presenter.
Great presentation! It really resonates with my story as well.
I jumped straight on when I saw your name because of having shared a few comments with you on the LMHR page. It's good to see you presenting your research to a broader audience! I'm still no closer to working out my issues with these diets. Do we have a clear answer about what causes our LDL cholesterol to oxydise? Why is your LDL more oxydised than mine? I have total cholesterol of around 11mmol but my oxydised LDL is fairly low and my CAC scan showed 1% plaque. Not zero though but not as high as I thought considering the sweet tooth I've had for most of my life. Is it only the high sugar spikes and then the hypoglycemia that cause oxydation of lipids? I don't think I have any regular hypoglycemic moments but I have seen a similar high glucose spike to 13mmol during a OGTT. It's still a mystery to me what's going on with the LMHR group. I do wonder how dangerous those glucose spikes are when you have been keto for a while and then you cheat. I saw at least one video of a man talking about a stroke he had after being carnivore for a while and then indulging in donuts again for a week. So if someone is inclined to indulge their food addiction and give in to the carbs for regular cheat sessions, are they better off eating more carbs regularly to avoid massive spikes? Or is it still better to eat very low carb and just do your best not to cheat with large amounts of carbs? And what about all the other issues people get from very low carb diets? With the thyroid? With the sex hormones? With the hair falling out? With the heart palpitations? Eat your meat and veggies first, then have your dessert and alcoholic beverage after that, and then go and dance the night away. 😄 I'm sure the healthiest cultures in the world just do it that way. I feel like we are always missing the part of the puzzle of human social relations and the effects that might be having on our bodies. I was just trying to make sense of this study and wondered, does it mean again that stress alone will cause more oxidation of our lipids?? www.sciencedirect.com/science/article/pii/S0031938413003570
great talk! we have to all learn to advocate and get personalized medicine (n=1). I just found out i have high LPa so now I have to rethink everything I'm doing by myself because my dr just wants pcsk9i now that I quit my statin after 4 years. I also bought a glucose monitor and its very interesting , hopefully cgm come down in price some time.
As with fasting blood glucose levels, postprandial hyperglycemia in nondiabetic populations is a predictor of insulin resistance and cardiovascular disease (CVD). The combined 20-year mortality data on men from the Whitehall, Paris prospective, and Helsinki policemen studies showed that the highest quintile compared with the lowest for the 2-h postplasma glucose load was associated with a 2.7 increased risk of CVD mortality. The fasting glucose values were less predictive for CVD, with only the top 2.5% conferring a 1.8-fold increased mortality risk. During a 7-year period, elderly women with isolated postprandial hyperglycemia and a 2-h value more than 11.1 mmol l−1 and fasting value less than 7.0 mmol l−1 on a 75-g oral glucose tolerance test had an approximately threefold increased risk of heart disease compared with women whose 2-h values were less than 11.1 mmol l−1.
In established diabetes, postprandial glycemia appears to have a stronger relationship with microvascular and macrovascular disease than fasting blood glucose. Similarly, in gestational diabetes adverse pregnancy outcome is more closely related to postprandial glycemia than fasting and premeal glycemic values.
www.sciencedirect.com/science/article/abs/pii/B9780123750839001367
@alpenglow1235 Thank you so much for this!!! I'm trying to gather studies to put together a presentation on postprandial hyperglycemia, and this is perfect for it!
The oxidation part of the LDL is the big one. And that's caused by PUFAs being incorporated into LDL
Heart disease is common for endurance athletes. They tend to overtrain and eat like toddlers which induces chronic inflammation.
Common? I don't think it's common. I DO believe anyone who believes they can out-exercise a bad diet is fooling themselves. And that includes anyone who runs or rides or swims regularly. As for "over train," that is a very individual thing. To achieve your personal best, you need to push limits. In truth, most of the long racing I've done I acknowledge might not be "good" for my long term health.
@@tricoachal I follow a lot of the heart disease communities and it seems to be a common theme to me, though it might seem rare to those outside of that space.
@@tricoachal what I mean by overtraining is essentially just insufficient rest, recovery and nutrition for the intense exercise they're doing. I don't personally believe it's healthy to push limits beyond a few days without rest and recovery. I've found that to be the sweet spot for avoiding overuse injuries to tendons, ligaments and hormonal balance. Just because the mind and muscle seem to work doesn't mean everything else can keep up, even with an excellent diet imo.
Heart disease is common for endurance athletes....it's caused by focal vitamin C deficiency of the arteries next to the heart, which undergo mechanical stress that depletes vitamin C. When this happens, Lp-a comes to the rescue as a substitute for C only it doesn't work to well causing plaque build-up with eventual calcium build up. Both Dr. Mathis Rath and Dr. Thomas Levy, both cardiologists understand this well. I use the Linus Pauling Heart Protocol and have reversed my 660 CAC to 458 in 20 months.
@@SET12DSP, I have a CAC 247 and would like to know more about your effort to reduce your CAC. Please tell us more.
People forget, that being insulin resistant is only one way to have high chronic inflammation in your body.
There are other ways, like smoking, vegetable oils (omega-6), deep frying vegetable oils, too much exercise without enough rest, high chronic stress, nutrients lacking in modern foods: magnesium, vitamins (lack of animal organs), vitamin D (not enough sun exposure), toxins (plastics, pollution, pesticides), hormones and antibiotics in foods, etc...
Having a high HDL, low triglycerides, and a good HDL/LDL ratio is only useful to check some of the possible changes produced by high carbohydrate intake, and most probably will not show the damage to the blood vessels that a high glucose level can produce by itself, irrespective of being insulin sensitive.
A Coronary Artery Calcium score is what really tells if what you're doing is working like the Linus Pauling Heart Protocol reversing my CAC by 30% or 200 points in just 20 months.
My HS-CRP is always low. Nealry always
@OwnYourHealthbyDarius Myself, I wouldn't rely on HS-CRP. It's only an indicator for me. The CAC is an X-ray, and yet if one wants to know their plaque burden, a CAC with contrast shows the plaque build-up that can exist without any calcium build-up this occurs in 5% of the people with a zero score. Until you have a CAC, you're only guessing. Just remember the biggest loser trainer at age 51 having a heart attack. Also, keep in mind that endurance athletes often have heart issues because of mechanical stress on the arteries, causing a focal vitamin C deficiency. You can look great and feel great and not know you have an issue. I felt nothing with a 660 CAC Score, yet I was 20x more likely for a stroke or cardiac event.
@@OwnYourHealthbyDarius I used chronic inflammation as a synonym for cell damage, but obviously they are two different things.
Someone that has atherosclerosis, have had cell damage in the past, now the question is:
a) that damage created the expected inflammation response?
b) if it did create inflammation, then did it create a high degree of inflammation or a low chronic one? will you be able to detect it?
Inflammation response, can be negatively affected by several reasons:
- Immunodeficiency
- High serum IL-6 cytokine autoantibodies, which will create low IL-6 levels, and a low CRP
- High vitamin intake (vitamin C etc...) or supplements/compounds that reduce inflammation, drugs like anti-inflammatories, statins etc...
If there is inflammation, that doesn't mean that you will be able to detect it with a CRP or hs-CRP test, either. The body response to cell damage is very complex, and any single inflammation marker or even several are not going to be bulletproof:
- The blood vessels damage could have happened way before you test for the inflammation, the damage is done but the inflammation is gone.
- Circulating levels of CRP can be very low, but at the same time CRP values inside some tissues can be high.
- hs-CRP does not measure all types of CRP, it is more sensitive than CRP, but less broad. Some damaged blood vessels can produce an increase in mCRP but not pCRP, which is what hs-CRP measures.
- CRP can be low in some patients with lupus, rheumatoid arthritis, ankylosing spondylitis, psoriatic arthritis, which are known for their inflammatory response.
- Some septic patients can have normal CRP levels.
- Another known inflammatory marker like ESR can be high while CRP is low, and vice-versa.
Also, even if we assume that you didn't have or have now a high level of inflammation or even a low chronic one, that doesn't mean that the inflammation response was not associated to the atherosclerosis, actually it could be the opposite. Inflammation is required to heal damaged cells, if your body didn't create the correct inflammation response, that in itself could be the cause of long term damage.
A little off topic but one thing I always wondered about is what about eating highly glycemic foods before or sometimes during intense aerobic and anaerobic exercise? I have experimented with a glucometer in the way this presenter describes. And I found there are *very* pronounced reductions in post-prandial blood sugar if you engage even in just walking 30, 60 or 90 minutes after a high glycemic meal. In fact, I visited Nice France and while there ascended a big mountain every day hiking about 10 miles and ascending about 2000 ft up and down in elevation. And since I was in France of course they have these extremely delectable pastries and desserts everywhere. I would indulge in the richest, sweetest desserts imaginable fit for Louis XIV himself on my stroll up the mountain. As I sweated my way up the mountain, my glucose 30 minutes afterwards was barely above 100.
So, is it harmful to consume high glycemic foods under these circumstances? Can you earn a Crème Brûlée if you put in the work afterwards?
keep in mind those pastries in France are not choc full of the same chemicals and preservatives that we have in the States. That also could be why you didn't see a super high response.
I think the ideal time to consume carbs is before a workout and it is also a good idea to go for a walk after a meal, you use a lot of the glucose during the activity instead of hanging around in the blood or become fat in your liver/love handles. I also agree with the other comment.
Light exercise such as walking is an effective way to reduce a glucose (insulin?) spike after eating high carb, but most people will not be able to mitigate the long term damage from continuous very high carb foods at every meal plus snacks. That is maybe where the real problem is. A lot of people are more likely to have the reward after the exercise.
It sounds like what you were doing was somewhat more than light exercise.
@@trail.blazer Agreed. And the mountain climbing was intense, but it shows what could be done. If I were sedentary and ate those pastries, my blood sugar would have spiked to about 140 peaking at 30-45 minutes or so {I'm not diabetic, but I probably am inching towards prediabetes due to my age and risk factors}. But I ran experiments after eating a big bowl of oats and other carb bombs and found that even just going for pretty leisurely 30-60 min walks on flat ground strongly thwarted glucose spikes. So it works well from experience, even if not engaging in intense exercise.
@drott150 Yes! I didn't have time in this short presentation to present my other experiments with the CGM, but I find there are 2 good methods for keeping glucose low when indulging in something carby. The first is food order. Eating veggies first (the more, the better), then meat/fat, then solid carbs at the end (liquid carbs nearly always cause a spike). The second method is exercise right afterward. Walking is great, but even something glycolytic, like lifting weights, push-ups, or air squats, might be better because those stimulate non-insulin-mediated glucose uptake.
So true. People would rather eat junk food than live 10,20 years longet
Are you vaxed? And was the CAC before the medical intervention?
So, what exactly is the takeaway here? To limit my carbs if I'm not already limiting them? Is this warning for people on high carb only(~300g)? Ignore if I'm already low-carb?
Well, you might not have caught him mentioning it, but he mentioned looking into vitamin C. I'm on the Linus Pauling Heart Protocol, which has reversed my CAC by 30% in 20 months. Read Dr. Thomas Levy's book "Stop America's #1 Killer " it's working for me!
@consistentme22 This is actually a very good question. Consider it this way: I can eat mostly just meat, fish, and eggs, but decide that I'll just have a single banana as my allowable carb source for the day. So my macros would be entirely within the ketogenic range. However, if I decided to have that banana on an empty stomach and didn't exercise afterwards, it could send my glucose up to 180. In this scenario, I'm totally eating a ketogenic diet, but could be spiking my glucose quite high every single day and not know it.
@OwnYourHealthbyDarius Consider this! I am on a mostly Keto diet but not religious about it. Yet on the Linus Pauling Heart Protocol, I have managed on high dose vitamin C in divided doses with Lysine and Proline to reverse my CAC from 660 to 458. So, I'm addressing my focal vitamin C deficiency, and while I'm doing this, my arteries are opening up for a superior improvement of blood flow. Not mention all the other benefits from this! If you don't have cardiovascular health, you don't have much sure. You can look great, but then again, you can fall over like the biggest loser trainer did! A CAC Score says a lot!
@SET12DSP That's awesome! I started on 1000 mg vitamin C, plus an additional dose if I plan on eating something that I suspect will cause a large spike. That, for the first time ever, brought my Lp(a) into the normal range. I'm not doing lysine or proline since I already eat a ton of protein. But I am doing the K2.
@OwnYourHealthbyDarius I don't think you understand how this all really works! I suggest Dr. Thomas Levy, a cardiologist that I follow. His book "Stop America's # 1 Killer" Proof that the Origin of All Coronary Heart Disease is Clearly Reversible Arterial Scurvy. Will explain what really goes on with the Protocol. For one, 1 gram of Vitamin C per day isn't going to cut the mustard. It barely scratches the surface. You must take C in divided doses as many as 4x per day up till your bowel tolerance, meaning the point of diarrhea, then back off till firmer stools. This well varies on your health. The healthier you are, the less you tolerate. Lysine and Proline is used as a binding inhibitor of Lp-a, so it doesn't get into the way of C, which is used as a building block. Also with the volume its acidic enough to dissolve calcium even kidney stones so no worry! Dental toxicity can use a river of C, which can come from gum disease, bad root canals, or implants that can be asymptomatic. One can double their last dose of C at the end of their day as there is less physical activity. I suggest all powders. I can use between 20-30 grams of C per day. As far as effectiveness, my CAC Score speaks for itself.
High CAC score does not mean heart disease. He needs the ct angio to confirm.
Darius, did u get a c19 vaxx? If so, consider it too. Lots of myocariditis out there.
Some dude from the LMHR group Mitchael zenzer has been sending abusive and threatening inboxes hopefully dave can adress this issue several women i know have complained about this guy.
He didn't say anything about his blood pressure.
BP normal. Usually 120's/70's
None of this proves this was the cause of his CAC score though.
Seed oils?
@@gregorywootton3870 We'll never know.
I know a steroid mega dosing pro bodybuilder who reversed his CAC score to zero with a year of high dose vitamin K2 supplements.
Lack of vitamin K2 is a big one. I know a pro bodybuilder using pro doses of anabolics who reversed his CAC score to 0 with a year of K2 supplementation. He still eats carbs and uses exogenous insulin and hgh along with androgens.
Reversed my CAC by 30% using the Linus Pauling Heart Protocol.
Get some Sugar Shift!
A+++++++++++++++++++++