Sandy Feet Lifestyle

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Ketogenic/Christian Sharing Healthy Lifestyle Advice From Tampa Bay

"I will praise thee; for I am fearfully and wonderfully made: marvelous are thy works"                - Psalm 139:14

SANDY FEET LIFESTYLE

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I do not know everything about how the body works and I don't think there is anyone that does.  Our body's design is so amazingly detailed with many intricate back up systems, that it is probably not able to be understood 100%.  There is, though, a good rule of thumb - support the body with natural whole foods, drink plenty of fresh spring water, get an appropriate amount of  exercise and sleep, and stop poisoning it with environmental toxins and toxic foodstuffs. That way our body will have the best chance to heal itself. There is also compelling evidence and research that following a ketogenic diet which results in burning fat for fuel instead of sugar is the best for long-term health of body and brain. Please review the following information and take what works for you and continue researching and experimenting to ensure your own optimal health.  I suggest reading the entire page before starting this lifestyle of striving for nutritional ketosis.


I believe the ultimate diet for human beings is FAT-based. We humans are born in nutritional ketosis -- factory default pre-set to burn fat for fuel.  Babies are chubby.  Babies are designed to nurse and ingest breast milk which is high in fat and use their stored body fat to provide the necessary nutrients to develop properly.  Their brains are not fully developed at birth so that a baby's head can fit through the birth canal.  Infants and children should be consuming essential fatty acids every day to aid the development of their brains and nervous system. Burning fat for fuel/energy is their natural state.  Weaning to animal-based or plant-based fatty foods would be ideal so that the brain can continue to develop optimally (which is ongoing until 25 years old). I prefer severely limiting sweet foods in children's diets so as to not train them to be sugar addicts. I have experimented with eating several different eating plans in my lifetime and much prefer the results when ingesting a high fat diet.  In addition to my personal experience, there is much research that supports burning fat as fuel (cleaner, less oxidative stress) is much healthier for our brains and our bodies, rather than limiting our metabolism to only using carbohydrates for fuel which we do when we ingest more than a small amount each day (usually over 50 grams of carbs per day ends ketosis).


There are people that ingest pretty close to Zero Carbohydrates (all food from animal sources, zero foods from the plant kingdom), Very Low Carbohydrates (very few plants), and Low Carbohydrates (moderate plant intake) that all remain in a state of nutritional ketosis (primarily burning fat for fuel).  The main constant is that everyone consumes the highest amount of calories from fat, ranging from 65% of calories to 90%. Everyone has a different ratio of Fat/Protein/Carbohydrates intake that works best for them.  I do not know your best ratio, but I can give you some examples of what has worked well for others and the best method to determine your unique ratios.   I do suggest everyone start with high fat, low carb and moderate protein as that is best for our brains and to prevent inflammation.  Some stay with that ratio and others transition into Zero Carbs or Slightly Higher Carbs and cycle around to different ratios or stay stationary once they find their optimal diet. 


DESIGNED to eat Fat:
Genesis 1:29
." And God said, Behold, I have given you every herb-bearing seed
(ex: flax seeds, mustard seeds, chia, hemp) which is on the face of all the earth, and every tree, in the which is the fruit of a tree-yielding seed(nuts, coconuts); to you it shall be for meat (food)."

I believe we were created to ingest a high ratio of fat (nuts and seeds have quite a bit of fat and nutrients).  Further on in Genesis, after the flood when no vegetation existed, God then provided livestock for food, but always stressed the importance of eating fat.  Genesis 9:3   "Every moving thing that liveth shall be meat for you; even as the green herb have I given you all things." Proverbs 25:27 "It is not good to eat much honey, nor is it glorious to seek one's own glory."   Leviticus 11:1-47 And the Lord spoke to Moses and Aaron, saying to them, “Speak to the people of Israel, saying, These are the living things that you may eat among all the animals that are on the earth. Whatever parts the hoof and is cloven-footed and chews the cud, among the animals, you may eat. Nevertheless, among those that chew the cud or part the hoof, you shall not eat these: The camel, because it chews the cud but does not part the hoof, is unclean to you. And the rock badger, because it chews the cud but does not part the hoof, is unclean to you."   Genesis 4:4 and Abel also brought of the firstborn of his flock and of their fat portions. And the Lord had regard for Abel and his offering"  Luke 15:23 "And bring the fattened calf and kill it, and let us eat and celebrate."  Deuteronomy 32:14 "Curds from the herd, and milk from the flock, with fat of lambs, rams of Bashan and goats"   Genesis 18:8  "Then he took curds and milk and the calf that he had prepared, and set it before them. And he stood by them under the tree while they ate."


I believe that after the flood, due to the massive environmental, sunlight and atmospheric changes, livestock herds were required to add crucial benefits to our land, including aerating the soil from hooves and fertilization from manure.  Also, these animal herds provided needed nutrition to us humans.  Both our human bodies and our land require livestock for proper health. And as we dispersed to colder climates, consuming cold water fatty fish became essential.

I believe if we eat what we were designed to eat, it is easier on our bodies and it is easier to heal and clean out the toxins we breathe in and ingest throughout the day.  I believe if we eat a high fat whole/real food diet most of us are going to see great health improvements.  I suggest eating eggs from pastured chickens, sustainable wild fish and shellfish, grass-fed cows and lambs, and if tolerated - some types of nuts, various seeds, avocado, coconuts and olives.  There are many other animals and poultry to obtain fat and protein from, but they don't work as well for me. Eating "from nose to tail" has become popular again and some people even eat insects to obtain a nice ratio of fat and protein.  Remember to eat whole foods, so that means eliminating all oils, since they are processed and do not contain the whole food.  Most people will choose animal-based real foods but if you choose to eat only plant foods, you can still achieve nutritional ketosis and be adapted to burning fat as your primary fuel, it is just quite a bit more difficult and you will have to ingest more nutritional supplements to avoid deficiencies. Vegan ketosis would involve a lot of greens, nuts, seeds, coconuts, avocados, olives and vegan protein powders.   I believe animal fats and protein are the easiest for us humans to digest, basically leaving the stomach in an easily digestible and absorpable liquid form, leaving the least amount of indigestible waste.  Many people are not able to eat and digest pasteurized dairy products and should avoid them.  Some can ingest raw dairy products, but everyone is different when it comes to dairy.  Experiment and determine if you are able to ingest raw dairy.  There is a product called Ghee, that is clarified butter (slowly heated), which means the milk proteins have been eliminated and most can tolerate ghee. Some do well on raw goat-dairy, others on raw cow-dairy. Google "Raw Milk Fast" and you will be able to read about some wonderful health improvements.  I ingest raw heavy cream almost every day and do wonderfully.

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STEP ONE

Eliminate all processed, factory-made foods.  As I said above, I suggest eliminating all dairy products in the beginning and experiment with raw dairy products or ghee later.  Take steps to eliminate all gluten-containing products and then all grain-containing products. Eliminate  all vegetable oils (very inflammatory).  Throw away your table salt (sodium chloride) and replace it with Celtic Sea Salt or Himalayan Pink Salt. These salts also contain minerals (75 to 85) and are more natural to the human body.  We are salty people - our blood is salty, our sweat is salty, so don't be afraid of consuming some sea salt or salt-containing vegetables, like sea vegetables and celery. Our bodies require enough sodium and chloride to digest food properly -- chloride to make sufficient hydrochloric acid in our stomachs to digest and sterilize incoming food and sodium to make sufficient sodium bicarbonate which is secreted from the pancreas into our small intestine to process the food residue coming from the stomach.   Slowly reduce your intake of carbohydrates while increasing fat. 


Most people have some degree of a Leaky Gut or Gut Dysbiosis  and it is a good idea to start with healing that, as you transition into eating better foods. Because your gut lining gets inflamed from all of your past poor food choices (especially pasteurized dairy, grains and medications), it allows larger than normal food particles and pathogens to enter your bloodstream and lymph system, which induces uncomfortable responses including an auto-immune response from your body resulting in such things as rashes, fatigue, inflammation, allergies, depression and joint pain. The mucosal barrier can also be damaged from chronic stress, out of balance gut flora (sugar/carbs feed bad flora), toxins and medications (especially antibiotics). Antibiotics can disrupt the normal flora of the gut so that the bad pathogens flourish and the good bacteria are diminished.  This usually leads to Biofilms in the gut surrounding and protecting the bad pathogens which prolongs leaky gut and inflammatory diseases.  The majority of the time this is accompanied by an overgrowth of candida albicans in its yeast and fungal forms.  Click here to see a list of supplements that I used to heal my leaky gut.  First I elminated all carbohydrates and fermented foods/drinks. Then for 3 weeks:

Upon rising: Diatomaceous Earth in water; Sonne's #7 Bentonite liquid; Caprylic Acid capsules.
30 minutes before meals: 1 tsp of Restore.
With each of my 2 meals: Just Thrive Probiotic, Betaine HCL; SF722; Aloe Vera and Slippery Elm; Glucosamine/MSM.
Bedtime: Colostrum, Lactoferrin, Interfase Enzymes.
Next 3 weeks:
Upon Rising: Permavite Powder, L-Glutamine.
30 min before meals: 1 tsp of Restore.
With Meals: Betaine HCL or HCL with Pepsin.

If you do not feel like your gut is healed after this, repeat the cycle. Continuing to drink some Restore every day before meals is a good idea. Sipping on Apple Cider Vinegar throughout the day also helps with breaking down the biofilms, or can also be taken with meals to help with digestion.  Keep in mind that your body needs all of the essential amino acids and essential fatty acids to repair the gut.  I took all of the supplements detailed in the link and my usual daily supplements.  I always try to drink around 20 ounces of water an hour before meals.  It is not advisable to drink liquids with meals.  (especially carbonated drinks since they seriously disrupt the proper acid balance in the stomach) The gut healing usually takes between 2 and 4 months.  But remember, excessive stress, medications and excessive exposure to toxins all cause the gut to get inflamed, so you may have to revisit this step a few times in your lifetime.  These gut supplements were taken in addition to my daily supplements.    Click here to see the list of my daily supplements.


I have always used high quality supplements of vitamins, minerals, and essential fatty acids as I do not believe you can depend on getting everything your body requires from food.  The soil quality, which varies from farm to farm, the length of time after picking/slaughtering, transit time, pesticide use and many other variables all affect the nutrient content of our food.  I prefer to supplement to increase my chances of obtaining all the essential nutrients needed for optimal health.


It is important to consumeomega 3s/essential fatty acids every day during this stage for their healing/anti-inflammation properties. These omega 3 type fats are essential for each cell's proper membrane structure to transport oxygen into the cell. The saturated fat from coconuts and animal products is essential to build waterproof cell membranes for proper function. DHA, an essential fatty acid found in algae and fish (especially cod liver oil and krill oil), is required to build the inner cell membrane of the mitochondria, the power house of every cell. (Our mitochondria are actually separate bacterial organisms with their own essential needs, you can learn more about that by clicking here to hear Dr. Ted Achacoso discuss mitochondria)  When adding salt to your food, use the Celtic Sea Salt or Himalayan Pink salt so that you obtain a mix of minerals with the sodium (some even add potassium chloride to their salt). If you eat 3 meals a day, it is usually better to eat a large breakfast and lunch and a smaller evening meal.  Most people on a high-fat diet find they only need 1 to 2 meals a day.   Dr. Jack Kruse advises to work up to drinking at least a gallon of cold spring water per day. Water provides battery-like benefits and motor-like benefits and is a very important nutrient.  Eliminate all alcohol, especially beer. Stop any recreational drugs and stop smoking if that applies. Try to eliminate all stimulants such as coffee drinking.  If you absolutely need or want to drink coffee, choose a mold/toxin free brand of coffee such as Kona or Bulletproof Coffee.   Adding grass-fed butter or raw heavy cream to your coffee makes it more healthy and more flavorful, but never add sugar. 


A helpful tool to use is the  website www.cronometer.com to track your nutrition intake each day. Aim for around 2 grams of protein per kilogram of lean body weight per day, which usually means total grams of protein intake of between 75 and 150 grams, and aim for around 3 to 4 grams of Omega 3. Your Omega 6 intake should be 1 to 4 times your Omega 3 intake. If you are falling short on the daily essential amino acids (most vegans), click here for a site that sells an essential amino acid product that is perfectly balanced. It is a vegan, kosher product and has helped quite a few of my vegan friends.  It is your goal to continually increase your intake of fat and reduce net carbohydrates during this transition/healing phase. Most people enjoy better health when they are burning fat for their source of energy, so do not be overly concerned if your fat percentage of calories creeps up to around 75 to 80% of calories.  Cronometer also lets you track such things as daily weight, blood pressure, body fat, glucose, temperature, and exercise on the site, and will graph the trends for you. Click here for a chart to help you figure a good starting point for your intake of Protein grams.   Don't forget to drink a gallon of cold spring water per day. During the first 4 to 8 weeks, if you feel a little tired, ingest some coconut oil (or animal fat), people usually take a little with each meal for the first month.  This "adaptation phase" can cause flu-like symptoms, lethargy and digestive changes.  Stick with it and you will soon be feeling better, with steady energy, peaceful sleep and clear thinking.  If you have periods of shakiness and weakness, most find relief from placing a blob of sea salt on their tongue and drinking it down with a glass of water.  Your body is adapting to many changes and will eventually even out the electrolyte balance, water balance and fat-burning processes.


Pretty soon you will be eating high fat, zero carbohydrate, moderate protein and will be on your second eating plan.


STEP TWO

In this second step your body should already be in a state of "Nutritional Ketosis", which means that your body will switch over from burning sugar as fuel to burning fat as fuel (fat/fatty acids/ketones). This will suppress oxidative stress and inflammation.  It is necessary to decrease the amount of carbs ingested each day until you reach as close to zero as possible. VERY few people ever have a negative reaction when eating beef.  I suggest eating just beef and drinking just water for a month and then add in some other animal products so that you can see how your body reacts to them.  Add in eggs once a day for a week and test for any symptoms such as headaches, increased heart rate, sweating, skin eruptions, digestive upsets. Then either subtract eggs (if negative reaction) or continue eating them with your beef.  Then add in another animal product such as fish, lamb, chicken or pork, and so on until you know which animal products are beneficial to you. Most people do well on salmon and white fish, but not all can tolerate shellfish -- experiment with those to determine your unique foods and frequency/amounts. I ended up settling on around 30 to 40%  of my meat as fish.


Your fat stores contain toxins, chemicals, heavy metals, etc. that need to be accessed and eliminated during this phase.  This also allows your brain to use ketones as fuel which cools off the inflammation in the brain and is the healthiest long-term fuel for the brain to use so that you can decrease your chances of such things as dementia and seizures. Your body is able to make any glucose that it requires so you do not ever have to ingest carbohydrates for this purpose.  There are a few cells in your body that burn glucose, such as your red blood cells, but not many.  There is just a very small amount of glucose that your body manufactures daily.  You have probably heard of the ketogenic diet and how beneficial it is to treat epilepsy, ADHD, autism, dementia and other brain disorders. I have come to believe that every single person can benefit from it in some way.   It is also very important to drink enough water, around a gallon a day, when eating a low/zero carb/high fat diet.  As you progress on this diet, some physicians recommend people to consume around 3000 mg of sodium per day, especially during the adaptation period, but again, everyone is different and it is important to find your own unique amount. It is extremely important to ingest your daily required amount of minerals, especially potassium and magnesium.  If you feel like your heart rate is increasing or get a feeling of light-headedness, put a blob of sea salt on your tongue and drink it down with some water.  You can tweak all of this as you progress. You can verify that you have reached a state of nutritional ketosis by using urine keto test strips morning and night, a breath analyzer called Ketonix, or a more expensive test using a hand-held Blood Keto analyzer and test strips.  Another clue you have reached ketosis is that you will no longer be hungry and will have no cravings. You will automatically eat less calories than before and less often. If you are carrying too much bodyfat, it will start to slowly drop.  If you are underweight, consciously eat more fat each day.


A major part of healing is to identify what is in the body that does not belong, what is missing from the body that belongs and support your body to remove what does not belong (heavy metals, parasites, chemicals) and ingest the missing nutrients. My personal physician performs more than just regular blood tests.  He analyzes urine, saliva, stool, and the actual red blood cells to identify missing nutrients and identify which toxins/pathogens are present.  Testing the red blood cells instead of the blood shows you the contents of the cells throughout your body, not what is circulating in the serum blood system.  Your body will leach out minerals from bones, teeth, etc so the amounts in the blood that is available for the cells is constant.  The red blood cells show a more accurate level of minerals such as zinc, selenium, calcium and magnesium present in your cells.The majority of people he tests are deficient in these minerals.  If you have mercury amalgam fillings, seek out a Holistic Dentist to remove them properly and replace with a body-friendly material.  Help your body through this heavy metal detox by ingesting Chlorella and Liquid Bentonite (mentioned below).  If you know you have a high heavy metal reading, seek out a functional medicine doctor to help you detoxify the metals with IV infusions.


During this second step, you should support your body while it is trying to eliminate toxins.  You will be eating the High Fat Keto diet which will decrease hunger, so it will be easy to water fast 12 to 18 hours each night.  So I usually recommend finishing your evening meal and then do not eat again until breakfast the next day -- minimum of 12 hours, better if 16 to 18 hours. It helps to drink water as soon as you wake up.   This type of eating, called Intermittent Fasting, allows your body to direct its energy for healing and removing toxins during that fasting time each day/night.  This Keto diet combined with IF is ideal for anyone with insulin resistance/metabolic syndrome, obesity, or type 2 diabetes. It has also been shown to be beneficial for athletes and improving performance.  Researchers have found it is very effective for decreasing cancer, also. (Dr. Thomas Seyfried, Dr. Dominic D'Agostino) I will discuss Metabolic Syndrome later. The fat you will be burning each day will be coming from eating fatty animal products such as beef fat, grass-fed butter/ghee, raw dairy, and eggs from pastured chickens AND if you are overweight your body will burn your excess bodyfat .  Later you can experiment with plant-based fats, but not yet (coconuts, coconut oil, flax seeds, flax oil, olives, olive oil, palm oil, avocados, nuts and seeds).  Some people do use coconut oil at this stage for extra energy while adapting and getting used to being fat-adapted, so that is one fat that you can experiment with if you wish. I always advise against using any type of oil, but again, you can try coconut oil once in a while.


Extra Cleansing is a good thing to consider at this point.  The first area you may want to concentrate on is cleansing the Colon. I recommend doing a colon cleanse by taking herbs and toxin absorbers, such as Blessed Herbs Colon Cleanse kit, or the non-herbal Raw Cleanse by Garden of Life,  to aid the body's elimination of toxins.  I also tell everyone to do a series of enemas every day in the beginning of your health journey.


I believe it is also important to do a thorough parasite cleanse. Hopefully, you have already started or completed your anti-fungal program so you may or may not require more cleansing of this type. I would consider taking some black walnut hulls and wormwood.  Google Hulda Clark to learn more. Or an oxygen promoting product called CDS, (less toxic to your body). This chlorine dioxide solution is added to water, usually 9 to 24 drops, once each hour and then just drink it each hour throughout the day, usually for 30 days. More information on it can be found by clicking here.  This oxygenating solution not only eliminates parasites/bacteria/pathogens, but increases the amount of oxygen that gets into each of your cells.  If you can afford it, IV therapy using Ozone is the best way to address both the pathogens and getting healing oxygen into your cells, but those that cannot afford that can use this home version of drinking the chlorine dioxide solution. Most people with long-standing ailments and very toxic bodies continue using this for more than 30 days. I would also do specific enemas to help the body eliminate parasites.  USF researchers have found that using a Eucalyptus retention enema aids your body in expelling rope worms -  google it for more information. It involves doing a series of cleansing water enemas, followed by a retention enema containing a eucalyptus solution.  I have found that using an organic coffee solution works just as well and has added benefits. There are even some scientists that believe parasite cleanses should be started two days before a full moon and cycled according to the moon's phases.   A lot of people perform parasite cleanses twice a year.  Determine what is best for your specific situation, but do at least one parasite cleanse during this Cleansing Plan.


It is extremely important to help support your liver and body during detoxification and regeneration. There are many tools available to support your body through the changes involved in these new eating plans.  As your body is given less toxic products and more of what it is designed to eat and easily digest, the detoxification process will accelerate.  Symptoms of your body clearing itself out might include such things as headaches, rashes, fatigue, and achy joints.  These can all be avoided or dampened by using the following tools.  Your body may need these extra tools/supplements anywhere from 6 months to 2 years, depending on how many toxins are being removed. 


1.) As the toxins are removed from tissues and circulate through the body causing reactions, a product called Liquid Colloidal Bentonite is essential.  Drink some every morning or night before bed or at least when you start to feel symptoms of detox.  Sonne's #7 Detoxificant is what I use.  It is basically volcanic ash that has a negative electrical charge, so it binds electrically with toxins for easy removal from the body.  Chlorella is also an important toxin remover, especially heavy metals.  It will bind to the metals and help remove them from the body.  Manually compressing your liver for 3 minutes per day is also helpful in squeezing out pathogens from the many miles of bile ducts in your liver, which can then bind with the chlorella for exit form the body.  If you know you have severe heavy metal toxicity, seek the help of a functional medicine doctor to obtain help with IV infusion therapy to chelate it out. I was guided through my heavy metal detox by Dr. David Minkoff of Clearwater, FL and I highly recommend him.

 

2.) It is important to support your body's Glutathione production during detoxification, the Master Detoxifier -   Click here to see the supplements that support your body during aggressive detoxification. Your body requires the following to produce glutathione:  N-Acetyl-Cysteine (amino acid), Glutamine (amino acid), Glycine (amino acid), Selenium, Vitamin C, Vitamin E, Alpha Lipoic Acid (anti-oxidant). The methylation nutrients are also important -- Folate, B6, B12. Your liver produces the majority of your glutathione, but it is also produced in areas where toxins can invade such as your gut and your eyes. Glutathione is one of the few antioxidants that can enter the mitochondria of each cell.  Your liver requires glutathione to finish detoxification processes.  An herb called Milk Thistle may also support your liver.  Coffee enemasare a type of retention enema done after a bowel movement or after a series of water cleansing enemas.  Click on the link to learn more.  The organic coffee solution is absorbed by the enterohepatic system and goes directly to the liver to stimulate the increased production of glutathione by around 600 to 700%.  They are safe and nonaddictive.  The Gerson Therapy clinics use coffee enemas on their cancer patients every day and up to 5 times a day, so they are safe to do every day if needed.Glutathione is also available in a liposomal oral form for times when it is needed in large amounts and quickly (Lyme patients, cancer patients).  But it is always better to try to get your own body to produce it by taking the supporting nutrients. The most important supplement in this section is N-Acetyl-Cysteine, the amino acid that is given to ER patients that have liver failure due to Tylenol overdose. I take it every day.


3.)  Colonics and a series of water enemas, which are a type of at-home colonic, are extremely important for alleviating detox symptoms.  These involve inserting warm water into your colon and holding it a few minutes and then expelling it, repeating the process over and over for 45 to 60 minutes.  Rain Florence has a few videos on the steps involved and benefits of water enemas, click here. It is so important to get the waste out of your colon as soon as you can.  A minimum of 1 and up to 2 to 3 bowel movements a day is the goal when not doing enemas. The enemas help to soak out impacted debris and strengthen the muscles of the colon all adding to your health. I found that doing this every day in the first month or two helped a lot of my friends.  Then doing them as needed from then on.


4.)  Rub Castor Oil on any areas of tenderness.  It will penetrate the skin and dissolve calcium buildups, toxins and inflammation.  Just rub it on skin, cover with a cotton cloth and apply some heat.  You can sleep with it on.


5.)  Review the other 9 healthy lifestyle principles on the second tab and reduce your stress.  Walking, sunshine, earthing, sleep, positive words, prayer, simplifying, and love are all important to becoming the healthiest and best you.


Anytime you feel fatigued, drink more water.  Sometimes putting a blob of sea salt on your tongue and drinking it down with a glass of water helps. A lot of people do this right before bedtime to ensure electrolyte levels remain balanced during the night.  I have also seen it help people with adrenal fatigue. And again, taking animal fat or coconut oil gives immediate energy.


Some people use water fasting for extra healing and as a way to switch their body to burning fat as fuel to get the benefits of free ketones for the brain and muscles, and to release toxins from fat stores, but it can be dangerous if you have built up toxins in your body's tissues and they suddenly start circulating and you are not supplying the proper nutrients to bind them and expel them. I believe "Intermittent Fasting" combined with the Ketogenic diet is a much safer and very beneficial technique. Some people water fast one day a month. Some people water fast for 18 - 20 hours every day, only eating for 4 - 6 hours each day. My preferred time for feeding is 10:30 am to 2:30 pm, some use later hours to incorporate going out to eat for social reasons. The daily 18 hour water fast is my favorite because you can pack in the vital nutrients your body needs each day, supporting it with detox nutrients, yet give your digestion a break for 18 hours per day.I find fasting for 23 hourse each day is also quite easy once fat-adapted. This frees up the energy usually used for digestion to be used on healing and repair and increases the amount of ketones for the brain.  You will eliminate excess fat along with the fat-stored toxins.  Another method is to water fast for 24 hours twice a week.  You would eat breakfast and lunch, finishing eating by 1:00 and then not eat again until 1:00 the next day and then eat your light dinner that night. Some people just skip a few meals every week randomly.  Experiment and find what works best for you.


As you adapt to burning fat instead of sugar, you should start to see improvements in skin disorders, sleeping patterns, and energy levels by the end of the third week and see performance improvements within 4 to 6 weeks. Your pain levels should be decreasing continually, also. During the first 2 to 3 weeks you may have periods where you start to feel tired as your body is adapting, just eat some fat every time that happens and it will pass quickly.  For persistent skin disorders such as acne, eczema, psoriasis - I have found that using some products topically can help improve healing time.  Apple Cider Vinegar rinse; coconut oil; spraying a liquid probiotic to the area, topical dermazinc, topical vitamin E.  Also skin disorders usually signal you that you are having a problem ingesting enough essential fat, are having trouble digesting fat and/or processing fat or still have a leaky gut. Take some lecithin at meal time to help with fat digestion and continue ingesting Restore and Just Thrive Probiotics every day.  Taking the Serrapeptase Enzyme on an empty stomach (upon waking and right before bed) has been found to improve many autoimmune disorders such as psoriasis, arthritis, IBS, fibromyalgia.  It is a proteolytic enzyme which means it travels around your body gobbling up debris such as fibrinogen and plaque and decreases pain, especially joint and muscle pain. Taken with food it helps your body digest protein. I always tell my friends to try it - take some with your large protein meal or meals and always try some on an empty stomach.  Therapeutic doses can be as high as 7 capsules twice a day.  I like starting with 1 in AM and 1 in PM and increasing slowly to see how it affects you and figure out your proper maintenance dose.  I take 1 to 2 in the morning and always 2 at night.


I also used a few other Detox Techniques: 

* Working up to taking 4 capsules of iodine a day for 2 to 3 months, plus Tyrosine and 5HTP (2xday) to knock out bromine, fluoride, and chlorine from tissues (breasts, thyroid gland, reproductive organs/glands).Helps to also take the cofactors: Selenium, Magnesium,  Vitamin C, Vitamins B2/B3 (ATP CoFactors) Celtic Sea Salt.  I found that this allowed the iodine to attach to receptor sites where it belongs. Then I tapered back down to just one capsule of iodine a day.

* Taking temporary large doses of supplements that targeted the Adrenal Glands and Thyroid Gland to correct Hypothyroidism and Adrenal Fatigue, so they could be reset to normal function.

* Took extra temporary supplements to knock xenoestrogens out of body and balance body's hormones.

* Took extra supplements to reinforce thick, stable cellular membranes (important for those suffering from allergies, MCS, Lyme).  The high fat diet also helps establish better cell membranes for these sufferers.

* Hot baths with epsom salts in the water.  Try to maintain a water temperature of 103 degrees F for 20 minutes every other day for at least a month (to help kill pathogens).

* Body brushing, Rebounding, Hot/Cold showers, Vibrational Plate, Chiropractic Care.

Contact me if you want to know more about any of these techniques.


Remember to take the daily supplements, the extra Leaky Gut supplements (couple of months) and the extra Detox supplements (6 months to 2 years) as long as you need them.


If you are on medications, find a good Naturopathic or Holistic or Functional Medicine Doctor to help wean you off of those as you regain your health or speak to your prescribing physician about monitoring your need for the medication and titrating off of it.  

Many see years of built up toxins in their digestive system being expelled, such as black rubbery stools (called "mucoid plaque"), parasites, mold waste and fungus. A few people even see some mucous and dried mucous plaque being released through the nose, lungs, urine, and skin.  It is important to stay hydrated if this happens to thin out the draining mucus. The waste stored in interstitial spaces and tissues breaks free and is expelled. The liver is finally able to expel toxins through the bowels and urine instead of recycling it back into the body to be wrapped up in protective fat. The liver will be able to convert this fat-soluble toxic metabolite into a water soluble state for easy excretion. The needed break from complicated digestion efforts and ingesting  supporting nutrients allows the liver to speed up this detoxification process.  Your body is able to make strong, waterproof cell membranes so that every cell in your body can function better. Remember to take some extra steps to kill and expel parasites while in this second stage. Google Wormwood and Black Walnut Hull and Hulda Clark for more information.  It is amazing what is living inside of us, disrupting our bodily processes and stealing our nutrients and energy.  These parasites emit toxins such as morphine to slow down the peristaltic action of our GI tract, waste products that interact with our food sources causing allergies, and hundreds of thousands of eggs to replicate the toxic cycle. 

It is amazing to see and feel how the body can work when it is fed what it is designed to eat.  Just support your body properly and your body will do its job! 

STEP THREE

The third eating plan, will be your Individualized Keto Eating Plan. If you decreased your weight from expelling fat on step two, and are at your preferred weight, then increase your dietary ingestion of fat to make up for the previous body's fat contribution to your daily energy to maintain weight and energy.  If you need to gain weight, eat even more fat. A high-fat diet is protein sparing.  You will not need to eat high amounts of protein. You need to eat just enough to meet your body's repair and maintenance requirements.    Since you are now "keto-adapted", burning fat for fuel and in a nutritional ketosis state, your athletic performance will improve.  You will no longer "bonk" or "hit a wall" every couple of hours while exercising and have to eat more carbs, like sugar-burning athletes.  You can go many hours without eating and not get hungry or experience cravings.  Some athletes ingest MCT oil or coconut oil right before working out but I have never had to do this. 


This is the time to experiment with adding in more variety of animal and plant foods. You can start adding in some vegetables low in toxicity, such as lettuces, beets, parsnips, sweet potatoes, and celery.  Determine if you feel better or worse from some limited vegetables.  Then use the same methods to test some plant fats such as avocados and coconuts.  Then test some berries.  You will use this time to determine all of the food items that your particular body will thrive on.  I have found that limiting your carbohydrate intake somewhere between zero and 100 grams is the norm, with most people settling on around 20 to 50. I tend to eat around 0 to 8 grams of carbs a day (no plant sources, just animal sources).  I have heard that if you live near the equator and get a lot of sunshine every day, you can probably eat more carbs than others.  This is because the sun is adding energy to your bodies so you can eat the less energy-producing carbs.  But the rest of us need to keep the higher-energy producing fats as the majority of our diets. Fats provide 3 times as many ATPs to our cell for energy than carbs.  Again, I would not suggest increasing your protein intake. Through his research, Dr. Peter Attia has found that a typical male will consume around 80% Fat, 14% Protein and 6% Carbs.  A typical female will consume around 73% Fat, 20% Protein and 10% Carbs.  But again, everyone is different and you will easily find your perfect ratio that allows you to stay in nutritional ketosis. There is a growing trend to eat ZERO carbs and eliminate all plant products.  ZeroCarbZen is an informative website on this way of eating. You might remember Dr. Salisbury (from Salisbury Steak fame), who cured all of his patients by putting them on a minced meat and water diet.  Dr. Barry Groves, Dr. Steffanson, and Dr. Neubold are others that successfully used exclusively animal-based diets on their patients.


You will probably do well on eating just two meals a day and continuing to water fast 16 to 18 hours each day.  This Keto lifestyle is easy, affordable and builds health, performance, and longevity.  It is the easiest way I have found to get the health benefits of fasting and calorie-restricting without actually doing either.  I have seen it help athletes, obese individuals, type 2 diabetics, those with metabolic syndrome/insulin resistance, ill people and even cancer patients.  Since most of us have abused our body with poor eating choices in the past, we need some extra supplements short-term to heal long-standing ailmentsWe also need some basic daily supplements due to the stressful, toxic world we live in, click this link to see my daily supplements.  


PERSONAL TESTING/TWEAKING
Since every human being is different, you can follow the general guidelines I have explained, but I always encourage everyone to get themselves tested to ensure they are absorbing and utilizing all of the essential nutrients.  Some people find they do better eating just fatty beef and water, others when they add Organic Eggs from Pastured Chickens, either raw or cooked.  Others need to add additional fats from butter or ghee or from Grass Fed Cows and/or Goats to obtain more fats and fat-soluble nutrients.  A few others add raw milk from goats occasionally.  Find what is best for you.  I do not believe in holding to a "religious" type grip to a way of eating and ignoring your actual health status.  Always research, test and tweak.  Also, your individual situation may change as you age. Please try to choose the most humane way to consume animal products and if possible use a local farmer you trust. Proper essential fat intake and intake of DHA is very important and usually requires eating salmon, sardines or oysters to obtain the optimal amounts.   I believe wild-caught, low-mercury fish, is better for us than farm-raised due to the diets of the fish.   I strongly recommend consuming mostly Grass Fed Beef or Lamb when possible.  The unhealthy fats and other toxins in Factory Raised Animals is just not worth the risk to your health.


The testing I recommend includes the following and will give you an idea of how oxidized/inflamed you are and your nutrient levels. 
HS-CRP (High Sensitivity C-Reactive Protein), lipid panels/ triglycerides, body composition, neuro-cognitive tests, iron/ferritin, Homocysteine, thyroid panel, CBC, hormones, Omega 6:3 serum ratio test, fasting insulin, waist measurement, D3. It is also extremely important to know your B12 status.  This entails the following tests, in addition to the Homocysteine test: Serum B12, MMA (Methylmalonic acid), HOLO-TC (Holotranscobalamin II).  More information can be found at Sally Pacholok's website. And it is also helpful to test the minerals in your red blood cells. Dr. Stephen Sinatra, cardiologist, doesn't concern himself with most cholesterol readings, but states "there is one cholesterol ratio you want to watch—your ratio of triglycerides to HDL cholesterol levels."  He believes the healthiest ratio is 2:1 or less. If up to 3:5 he starts getting concerned and anything higher than 5:1 is very unhealthy.


DON'T BE AFRAID OF FATS

Dietary fats are made up on carbon, hydrogen and oxygen and are also called lipids. They come in solid and liquid form. Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream. Tropical oils, such as Coconut Oil and Palm Oil (solid) and most animal fats, provide our bodies with Saturated Fat.  We need saturated fat to build proper cell membranes that are waterproof for proper functioning.  The heart prefers palmitic and stearic acid over carbs for energy.  Our bones need saturated fat to assimilate calcium effectively.  Saturated fat protects our liver from alcohol and medications.  Palmitic acid in our lungs protects us and prevents asthma.  Our hormones require saturated fat for proper structure and signalling.  The immune system uses saturated fats to prime WBCs to destroy invading bacteria and viruses.  Our skin requires cholesterol to manufacture vitamin D.  Our brain and nerve tissues contain the highest concentrations of cholesterol in our body. Coconuts contain small chain saturated fats (6-12 carbons) and medium chain triglycerides that provide instant energy.  The liver turns this fat into ketone bodies and then releases them into the bloodstream to provide instant energy to the brain and muscles. When coconut oil is enzymatically digested, it also forms a monoglyceride called monolaurin.  Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi. Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals.  In Alzheimer’s patients, there appears to be a reduced ability to use glucose for energy in certain parts of the brain.  Ketone bodies can supply energy for the brain and researchers have speculated that ketones can provide an alternative energy source for these malfunctioning cells and reduce symptoms of Alzheimer’s. In one 2006 study, consumption of medium chain triglycerides led to immediate improvement in brain function in patients with milder forms of Alzheimer’s.  Other studies support these findings and medium chain triglycerides (coconut oil) are being intensively studied as potential therapeutic agents in Alzheimer’s disease. Search Dr. Mary Newport to better understand this. Saturated fat is also required for the proper utilization of the essential fatty acids.


The essential fatty acids are linoleic and linolenic acid. They are important for controlling inflammation, blood clotting, and brain development.  We call them essential because the body can’t produce them itself and must obtain them from food. We’re talking about omega-3 and omega-6.  Omega-6 is important, but is only needed in small quantities and when we eat too much it becomes inflammatory. They play a crucial role in dermal integrity and renal function among other things.  Omega-3s keep the Omega-6s in check.  Omega-3s are found primarily in fish, algae, flax, chia and nuts. There are 3 forms: ALA (think flax) as well as EPA and DHA (think fish oil or algae). Small amounts are present in meat. DHA is said to be one of the most important nutrients that exists. It is found in the inner membrane of the mitochondria, the powerhouse, of every cell.  50% of the fat in our brains is DHA and DHA is also found in the myelin around our nerves.  Omega-3s aid circulation by naturally thinning the blood, fight systemic inflammation, support brain function and ease symptoms of depression, anxiety and even ADHD. Estimates vary, but experts generally agree that you should aim for a ratio of Omega 3 to 6 of 1:1 to 1:4, but no more.  


Monounsaturated fats are found in numerous oils, including olive oil, flax seed oil, and sesame seed oil.  These oils contain varying levels of monounsaturated fat and the rest is a mix of polyunsaturated and saturated. Olive oil, for example, contains about 75% monounsaturated fat, 14% saturated and about 11% polyunsaturated.   Monounsaturated fats are also found in avocados and nuts (pecans, macadamia).  Studies show that monounsaturated fats reduce belly fat, reduce risk of breast cancer, reduce strokes, and reduce pain and stiffness in arthritis.


Polyunsaturated fats are usually liquid and are very unstable and become rancid when exposed to light, heat and oxygen.  They are found in soybeans, peanuts and grain products.  Concentrate on getting in enough Omega 3s and the Polyunsaturated fats that come along with them will be enough. AVOID all vegetable and seed oils.  Use Coconut oil if you need an oil.


METABOLIC SYNDROME/INSULIN RESISTANCE

If you have 3 out of the 5 following conditions you have Metabolic Syndrome and are at a higher risk for Diabetes, Obesity, CardioVascular Disease, Stroke, PCOS, Cancer, Fatty Liver Disease, Alzheimers, Dementia:  1) High Fasting Blood Glucose  2) Expanding waistline/belly fat  3) High Blood Pressure  4) High Triglycerides  5) Low HDL cholesterol.  Some studies have found that 75% of the US healthcare costs are caused by Metabolic Syndrome.  Fructose ingestion seems to be one of the causes of this syndrome.  Fructose is absorbed in the small intestine by the hepatic portal vein and goes directly to the liver.  The liver converts it to fatty acids and triglycerides.These fats are stored in the liver and any excess is sent to the bloodstream to be stored elsewhere as body fat, usually around the belly area (visceral fat around intestines).  When more and more fructose is ingested, Non-Alcoholic Fatty Liver Disease usually results and high triglyceride levels in the blood. Both cause inflammation and lead to further damage. Two of the symptoms I developed which alerted me to Fatty Liver while I was eating a Fruitarian Diet were easy bruising on my arms and legs and red/dark blotches on my neck. Ingesting large amounts of fructose also results in one or all of the following:  high blood glucose, high blood insulin levels, high triglycerides, inflamed blood vessels, increased oxidative stress, atherosclerosis. I have found that the ketogenic diet helped reverse  all of these conditions in myself.


A WORD ABOUT NIGHTSHADES

Some people are very sensitive to the toxins in plants from the Nightshade family.  These include white potatoes, tomatoes, bell peppers (capsicum), Eggplant, Goji Berries, and tobacco (the leaves).  When eaten they cause arthritic pain or rashes.  If you experience these symptoms, please eliminate the nightshades.


SALICYLATES/HISTAMINES:

Some fruits and vegetables can be very detrimental to some people.  For more information on the dangers of ingesting plant foods with salicylates,click here It is also smart to be aware of histamine intolerance and you can read more about it here.


My personal story:

When I got married in 1976, I felt instantly responsible (I am a female) for ensuring that another human being receive optimal nutrition.  I only allowed natural whole products in our house, never any sugar, baked my own bread every week, studied supplementation and diets (Adelle Davis), made friends with the local health food store owner, and purchased cold processed vitamins and minerals.  A few years later I had two beautiful healthy boys, both via natural childbirth, and both breastfed for a year.  I became vegetarian for 6 years (boys included). But I eventually became an "unconscious" American, letting more and more unnatural foods into our lives and substituting convenience and inexpensive for healthy.  In 1999 I started having unexplained panic attacks.  I was diagnosed with Mercury Toxicity and Leaky Gut.  I was able to heal my Leaky Gut by adjusting my diet, taking the supplements mentioned above and decreasing my toxic load of Mercury.  The Detox involved removing 19 amalgam fillings from my teeth by a Holistic Dentist, taking Chlorella and glutathione-boosting supplements, allergy elimination treatments, getting a series of IV infusions of DMSA and a series of colonics. I felt a lot better after that and never had another panic attack.  Eventually, though, I started gaining weight and tried many different kinds of weight-loss diets (Cabbage diet, NutriSystem, Weight Watchers, etc.), I decided to adopt an "Atkins" type eating program because the research seemed promising. My only carbs came from vegetables and salads.  I ate a very high amount of protein from steak, chicken, pork chops, and high protein shakes (I now know better and limit my protein intake to around 90 grams a day).  I at least still avoided processed foods, grains and sugar and took quality supplements)  Although I lost weight the first few years, I eventually fell out of ketosis by eating too many processed "low carb" fad foods and wraps, such as Atkins bars and shakes.  My weight was never consistent -- eventually gaining weight each year until I was 80 pounds overweight.  I slowly added more and more carbs over the years, such as fruit and starchy vegetables.  I ended up having horrible migraine headaches every couple of weeks, heartburn, DDD, brain fog, vertigo episodes, my psoriasis worsened, I developed over 100 lipomas, high cholesterol and high blood pressure.  I had taken strong antibiotics over the years a few times - for dental infections and lyme disease.  I also was using vegetable oils, a definite no-no. I tried dieting and exercising more for a few years, which did not work on me.  I tried an HCG diet, limiting calories to 500 per day and was only able to drop a few pounds in 6 months, cycling on and off per the rules. I started researching plant-based diets, fruit-based diets and raw foodists.  I found information on vegan, low-fat vegan, raw vegan, and fruitarian lifestyles, that sounded promising.  I experimented with eating a high-fruit low fat, "fruitarian diet" for 16 months.  I felt pretty good, but did not lose my excess bodyfat and did not sleep very much. My psoriasis also worsened. Then I had my annual checkup and diagnostic tests (blood, etc.) done.  I found that my fasting blood sugar was normal, but my triglycerides and LDL cholesterol had increased. My blood lipid profile was a disaster.  My waist measurement had increased 3 inches since the year before, also. My live blood analysis showed the Lyme spirochetes had returned and were hiding out in my red blood cells and that I had considerable yeast/fungus in my blood (Candida overgrowth).  I found out that I was insulin resistance and had metabolic syndrome. With having had two people in my family die from Alzheimer's I knew it was time to lessen the carbs and make sure to reduce any inflammation in my brain.  Even though my blood sugar level was normal, it took a lot more insulin to accomplish that than it should, which is very inflammatory. This is when I decided to go back to a ketogenic diet, but to modify it to have more fat and less protein than the Atkins diet.  I eliminated my sweet fruit intake and added more fat from coconuts, avocados, olive oil, seeds and nuts. I tried to maintain a plant-based diet and "keto adapt" from eating high-fat plant foods.  I was able to switch from  burning sugar for fuel to fat for fuel, but not for long. I still had my larger belly from all the plant fiber fermenting. I eventually added animal products and reduced plant products until I was eating zero carb, high-fat from mostly beef, fish, lamb, chicken and pastured eggs. I also got aggressive with the gut-healing, anti-fungal program. I am firmly in nutritional ketosis now and I  love being able to eat a lot less food and never be hungry.  My typical day usually includes just one meal a day, around a 1/2 to 3/4 pound of meat from ribeye steak, grass-fed hamburger or lamb or fish.  (I quickly sear my steak on both sides and leave the inside raw)  Once in a while I will have chicken. I make sauces from raw cream, raw hard cheese and Kerrygold butter with some salt (and occasionally spices). I love shrimp, oysters, scallops, and most white fish. I estimate my diet is 30 to 40% fish. I still take my nutritional supplements every day.  Sometimes (usually on Sundays) I will eat two meals.  This way of eating allows my body (and brain) to burn fat for energy, a much cleaner burning fuel. My blood lipid profile has improved, I lost my belly fat, and have come down quite a few clothes sizes.  Another amazing side effect is that I no longer wake up multiple times during the night, my sleep is relaxed, sound and refreshing.  And oh yeah, my blood pressure is back down to normal (110/65), my psoriasis is much improved, no more migraines, vertigo, brain fog or heartburn. I am no longer hypothyroid! I believe my biggest problem had been gut dysbiosis and leaky gut. Once I truly healed my leaky gut with the proper form of probiotic("Just Thrive") and "Restore" and stopped eating carbs my body could balance out properly.  The microbiota in a human's body is so much more important than most know.  It is always my first thought, now. when I hear about health challenges.  I love to research, test, tweak and learn. I will be testing myself every six months or so to see if any tweaking is needed but I am really enjoying this way of eating and the way it makes me feel.   Although my degrees are in Business, I have studied health/nutrition on my own for over 35 years and even owned a bodybuilding health club for years and coached young athletes.I have always believed the body is an amazing self-regulating and self-healing miracle.  I always try to find the most natural solution to any problem, including natural poultices and healing agents and use natural products in our home.  I hope you become inspired to try new ways of eating and living and find your optimal health.


Some other modalities worth researching that may help you regain your optimal health include CorrectiveChiropractic (you must make sure your nerve supply is not blocked), Reiki, Accupuncture, Physical Therapy, NAET, EFT tapping, Yoga, and Grounding/Earthing.  Never stop looking for ways to support your body to heal itself.  We live in amazing self-healing, self-adjusting bodies. Now go get those feet in the sand and join me in the Sandy Feet Lifestyle!





KETOGENIC HIGH FAT WAY OF EATING

the food for health and longevity

​  (The views expressed here are my opinion based on research and personal experience)