26 Sept 2024, 11:08:11
Glucose fructose uric acid cholesterol.

- ☐ Avoid seed oil, use avocado, olive,coconut oil - be careful heating any oils too much.
- ☐ Triglyceride to HDL ratio 1.5 or less very good. 2.5 or greater is a problem. LDL is NOT a good measure of heart cardio vascular health. Small dense LDL & large bouyant LDL. Small dense is bad, and is normally around 20% of LDL. If triglycerides are high then LDL is like to be more small.
- ☐ VLDL very low density lipoproteins, made by the liver in response to sugar. VLDL = triglycerides = sugar consumption. Looking at how your liver handles sugar and turns it in to fat.
- ☐ Get rid of the sugar! Exercise more.
- ☐ Triglyceride level of 100 or lower is good.
- ☐ Triglyceride to HDL ratio is an indicator of insulin resistance - bad.
- ☐ Insulin = energy storage hormone. Takes excess energy in to fat for storage. Subcutaneous benign, or visceral fat bad, or liver fat very bad! Where fat goes matters!!!
- ☐ Liver fat causes pancreas to create more insulin, which causes cell proliferation. High insulin levels related to all chronic diseases, cancer!
- ☐ You want liver to work well. And this will cause low levels of insulin production but this insulin is working well and coping with blood glucose. Keep blood glucose low!
- ☐ If you're hyperthyroid then your lipid panel (cholesterol) is not a good guage. Hyperthyroid can cause high triglycerides.
- ☐ Uric acid - low purines, very low fructose, increase ampk amp kaienaise (spelling).
- ☐ High uric acid causes metabolic mayhem, reduced ampk, increased fat storage, low fat burning. We store fat, including in the liver.
- ☐ Uric acid - causes inflammation, increases insulin resistance, bad.
- ☐ Uric acid - lower.
- ☐ Lower purines - Reduce alcohol, especially beer but also hard spirits.
- ☐ Low fructose, don't eat too much fruit, watch out for hidden fructose. NOTE: fructose doesn't show on cgm.
- ☐ Low purines - Reduce shellfish, red meat, processed foods, organ meats,
- ☐ High fibre diet, green veg, not starchy veg, high fibre fruits.
- ☐ Bread / pasta etc described as high fibre is only ok if total carb:fibre ratio 3:1 to 5:1 is ok. Anything above 5:1 is bad for you and basically not high fibre.
- ☐ Avoid eating fructose without fibre. Fructose makes you sick.
- ☐ Fructose is not detected by a cgm. Yet it's 7 times worse than glucose.
- ☐ Keep dietary sugar consumption low, as close to zero as possible. A max of 12g of fructose per day.
- ☐ No one needs any dietary fructose. We can tolerate 25g total sugar per day, that equals 12.5g fructose.
- ☐ Fructose is a metabolic toxin.
- ☐ Fructose inhibits mytrochondial function. Inhibits ATP generation and other key enzymes generated amp kinase, acadl, cpt1. Fructose inhibits energy metabolism.
- ☐ Glucose - is what plants make in starch, not very sweet - not so bad.
- ☐ Fructose - is what plants make in sugar - BAD, addictive stimulated reward centre of the brain.
- ☐ Fructose - is half of dietary sugar - if it's sweet & 'natural' it's fructose.
- ☐ Glucose is not so bad, can be good for mytrocondria.
- ☐ Avoid all sugar, watch out for 262 different names for sugar.
- ☐ Fructose causes metabolic damage - liver processes it into uric acid. It reduces nitric acid, generated increased fat in the liver.
- ☐ Purines raise uric acid too - red meat!
- ☐ Reduce small LDL down, large LDL up. Ldl measured at the doctor does NOT distinguish. Statins do NOT reduce small LDL. Statins are a mitochondrial toxin - can cause rhabdamyosis and hyperglycaemia.
- ☐ Low carb / keto diets: don't break them or it's even worse as the fat has primed insulin production but no carbs means it's not been released - it's stored in beta cells. Eat a high carb item you get an insulin/ blood glucose explosion from stored insulin and that's very bad. All carbs will be stored as fat.
- ☐ Eat olive oil but avoid heating olive oil too high as this converts it to bad oil - breaking the double bond.
- ☐ Nut oils are ok, seed oils are terrible.
- ☐ Get a CGM
- ☐ Cholesterol is essential. LDL (large bouyant, small dense), HDL, triglycerides.
- ☐ Small dense LDL causes plaque & heart disease - sugar - not dietary fat!
- ☐ Large LDL is produced by fat but is cardiovascularly neutral.
- ☐ Light excercise after food (walk the dog)
- ☐ Avoid glucose spikes
- ☐ Get plenty of fermented foods 6 portions?
- ☐ Avoid refined sugar
- ☐ Avoid refined grain foods, rice, bread, pasta, tortillas,
- ☐ Use cauliflower rice, konjac pasta, almond/coconut flour bread, zucchini, crackers noodles.
- ☐ Omega 3 in your diet.
- ☐ No oatmeal - eat Chia pudding instead.
- ☐ Low glucose fruit
- ☐ Low glucose veg -avoid root veg.
- ☐ Nuts, seeds, low carb veg etc.
- ☐ Build a metabolicly healthy body
- ☐ Get as many micronutrients as possible - our soil is micronutrient deficient.
- ☐ Low glucose spike foods - stable glucose
- ☐ Lots of fibre
- ☐ Lots of omega 3
- ☐ Organic - avoid ingested toxins like glyphosate sprayed on crops etc.
- ☐ Lots of fermented foods
- ☐ Chi, flax, pumpkin seeds, Brazil nuts. High vit C foods etc.
- ☐ Micronutrient tests
- ☐ UK test somewhere?
- ☐ Really important - Vit C & D, B vits, manganese, selenium, zinc.
- ☐ Sleep 8 hours and get a regular pattern as this helps circadian. Ensure you get enough sleep, sleep deprivation is harmful and even impacts glucose levels.
- ☐ Moving your muscles moves more glucose channels to the receptors of our cells to improve glucose removal. Improves metocondrial biogenesis -get more cells to handle glucose. Vary excercise - walk, hiit, yoga. More movement more frequently - throughout the day, try 2 mins every 30 mins.
- ☐ Stress - more deep diaphragmatic breathes. Breathes where your diaphragm pushes your belly out. Diaphragm is linked to Vegas nerve - parasymthetic nerve activity - gives neuro chemical to tell you your safe.
- ☐ Microbiome - probiotics -fibre 50g. Diversity of plants, more than 30 different plants per week, fruits, vegetables, nuts, seeds all count. Remove refined grains & refined carbs, no pain killers or anti biotics.
- ☐ Toxins that harm gut or mytocondrial function. Obeseagens, hygeine products, clothes, cleaning products, polluted air, stuff added to water, plastics, pesticides.
- ☐ Light - is like food. Erratic photic signals, impact circadian signals. When you get up go outside in to the light, tell the body it's morning. Remove blue light as you move towards night time. Late blue light people has worse metabolic outcomes.
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- ☑ Uric acid levels below 5.5 is good. Uric acid goes high to stimulate fat storage.
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