# Biohacking Techniques Report

## Introduction
Biohacking refers to the practice of using science, technology, and self-experimentation to optimize human performance and health.

While some methods have scientific backing, others lack rigorous evidence and may pose health risks, especially when practiced to extremes.

## Popular Biohacking Methods

### Nutrition-Based Techniques

**Ketogenic Diet**
The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that forces the body into ketosis, where it burns fat for energy instead of carbohydrates.

Benefits cited include:
- Weight loss
- Improved blood sugar control
- Reduced inflammation
- Potential assistance with conditions like epilepsy, type 2 diabetes, and Alzheimer's disease

However, significant risks include:
- Nutrient deficiencies (fiber, vitamin C, potassium)
- Constipation and digestive issues
- Bad breath
- Kidney stones
- Increased risk of heart disease
- Keto flu symptoms (headache, fatigue, irritability

# Biohacking Techniques Report

## Introduction
Biohacking refers to the practice of using science, technology, and self-experimentation to optimize human performance and health.

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“I was talking with a friend about a health issue. Nothing dire, fortunately. Sometimes when I have mentioned a story that features an alternative approach my friend tends to poo-poo it. Like intermittent fasting, which I have been trying.

“We tend to be pretty open to new medical information. This time her response to me was more dismissive, to the point of rude. Like, why I am I wasting my time on that, it seemed to me she was saying without saying it that way. But she used the word insane. I realized that I immediately took that as her saying to me “you are insane if you believe that.”

“I keep thinking about how I did not like how I felt. I would like to tell her that I don’t agree with her sometimes. I am worried that if I do that it will just open up a can of worms.

“I am still bothered about this, because I do not know what the best thing to do is. How would you handle this with a close friend? And have you tried intermittent fasting?”

G: Sometimes the best thing to do is nothing at all. Sometimes the best thing to do is to do something. Discernment is an art that develops with experience. Discernment is also a spiritual practice.

The difficulty of mastering this skill without considering the spiritual practice aspect of it, underscores in part why a conflicted, or uncertain, feeling can arise.

What I usually do is wait until I have my feelings and thoughts at a place where I know that whatever I may do or say, or not do or say, is not likely to add to the problem.

Likely. That’s the operative word.

This doesn’t mean that my action or inaction will be the ideal option, it just means that I have to be in a place where I know I am able to live with the outcome of whichever way I choose to go. Whenever I am self-assured, or else believe I will not add to or create a problem, I know that I have done my spiritual homework.

So goes the adage: the mark of a wise person considers the consequences of their actions before they act.

And sometimes those consequences mean that you will either deepen the peace or widen the discord, and you have to be able to accept either course. It is implied here, that you know you want to live in your truth as best as you can, without needlessly inflicting harm or pain to yourself or to anyone else.

Consider this: Insults are often received when they just need to be deflected or ignored.

I suspect this is an instance where your friend did not intentionally mean to insult you. What she ended up doing, however, is diminishing herself in your eyes, by not seeming to be as supportive, or as open minded, as you have considered her to be up to that point.

Erring on the side of caution is usually a reasonable way to go. You can always wait and see if her rudeness or dismissiveness continues, becoming a wedge or a threshold issue in the relationship.

We sometimes overlook the truth that time is often on our side. The passage of time will often ease the magnitude of many infractions or slights. Time can neutralize the problem by allowing more information to organically arise, and that can shift one’s perception, attitude or opinion.

When in doubt over anything, consider how you would live if this were your last day on earth. Do you think you would be spending precious minutes over this?

So, on this, I think it is best to go slowly, but go in peace. Perhaps this is nothing more than your friend just wasn’t showing her best self to you in that moment. All things considered, being angry is such a waste of energy.

As to your question about intermittent fasting … Yes, I do practice it. Not because I need to lose weight, but because research has shown, that for some people, going long stretches without eating can be beneficial.

Unless we are in a certain diminished health status, our body has the capacity to do a marvelous job of cleaning out the toxins, waste, all the gunk in us that needs elimination. The cells that are past prime, causing inflammation, or having some such deleterious effect, turn over and go bye bye. Autophagy is such a natural part of this cleaning out process. Generally, that happens when cells are deprived of nutrients, such as during fasting.

Restricting one’s eating, so that autophagy can occur, is not as difficult as it may seem, especially after you understand the value of it and how it may be of benefit to you. The upside to anything can often be a motivator, that is, if one keeps the upside in mind a good chunk of the time.

That is why having a photo of a slender you on a bathroom mirror or on the fridge, or even a pic of a fit athlete you want to emulate, can help minimize the temptation to over indulge.

Some people who are interested in increasing their health and well-being may find that restricted hours for eating can help them to maintain their weight. Others are using it to lose weight.

Some people, such as myself, just feel a whole lot better not eating a meal after 5 p.m., and not having any food before 10 a.m. That puts me solidly within the parameters of an intermittent fasting schedule. Whether or not it keeps me living longer, or fending off for a bit, the usual health complications associated with aging, only time will tell.

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Email Giselle with your question at [email protected] or send mail: Giselle Massi, P.O. Box 991, Evergreen, CO 80437. For more info and to read previous columns, go to www.gisellemassi.com

While some methods have scientific backing, others lack rigorous evidence and may pose health risks, especially when practiced to extremes.

Title:

Content: Health

Two tips to follow and one mistake to avoid to help reduce the risk of obesity and chronic diseases

There are so many things to watch out for to keep fit, not get fat and prevent chronic diseases. You have to follow the right health advice and avoid making mistakes. To be sure that we are doing everything correctly, it is essential to consult your doctor often, who will indicate the best preventive actions to be carried out.

Today we see three important aspects that should be considered if we want to keep ourselves healthy. In particular, we indicate two tips to follow and one mistake to avoid to help reduce the risks of obesity and chronic diseases, following the opinions of experts.

The advices

The Umberto Veronesi foundation gives some useful tips to be able to lose weight in a healthy way. Citing a study in the International Journal of Obesity, he says he doesn’t rely on dietary supplements for weight loss. This, in fact, could be a mistake, because such products may not be effective.

According to the study cited by the Foundation, the two fundamental tips to follow would be those that many doctors approve of. The first is to have a healthy and balanced diet, which provides all the nutrients necessary for the proper functioning of the body and which at the same time does not exaggerate with unhealthy foods.

The second tip is to do at least two and a half hours of physical activity a week. This could really have positive effects on the body.

Therefore, following these tips could reduce the risk of obesity. The Foundation also reminds us that obesity could be at the root of chronic cardiovascular, neurodegenerative and other diseases. Furthermore, it would also increase the risks of stroke and heart attack.

Two tips to follow and one mistake to avoid to help reduce the risk of obesity and chronic diseases

In short, for the experts it would be a balanced diet and physical activity to reduce health risks, not supplements.

In fact, according to one study, these products have no clear evidence of long-term health benefits. Therefore, we must be wary of those who offer these supplements as miracle remedies to stay fit. Indeed, the Veronesi Foundation also invites you to pay attention to any interactions with drugs.

Supplements could be partly useful, if combined with a healthy lifestyle and above all they must be prescribed by the doctor. Instead, we must avoid all do-it-yourself solutions, which are often ineffective or even may involve some health risks.

Deepening

Not only walking fast, but even a few minutes a day of this activity that you can do at home could be useful for losing weight.

(The information in this article is for informational purposes only and does not in any way substitute for medical advice and / or the opinion of a specialist. Furthermore, it does not constitute an element for formulating a diagnosis or for prescribing a treatment. For this reason it is recommended, in any case, to always seek the opinion of a doctor or a specialist and to read the warnings given. HERE”)

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James Reno

Editor-in-Chief, James loves playing games and loves to write about them more. He knows a lot about entertainment because he has done a drama course. James loves writing, so he is our writer. email: james@d1softballnews.com

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What are the risks and dangers of diets?

## Popular Biohacking Methods

### Nutrition-Based Techniques

**Ketogenic Diet**
The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that forces the body into ketosis, where it burns fat for energy instead of carbohydrates.

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Keto Meals

Today, the ketogenic diet has become a popular weight-loss tool following in the footsteps of other low-carb diets such as the Paleo Diet and the Atkins Diet.

WILMINGTON, NC, USA, May 11, 2022 /EINPresswire.com/ -- To keto or not to keto? What exactly is the keto diet plan? As described by the Harvard School of Public Health, the ketogenic diet is a low-carbohydrate and fat-rich eating pattern originally developed for the treatment of some disease states including diabetes, epilepsy, cancer, polycystic ovarian syndrome and Alzheimer’s disease. Today, the ketogenic diet has become a popular weight-loss tool following in the footsteps of other low-carb diets such as the Paleo Diet and the Atkins Diet. Uniquely, however, as opposed to the high-protein theme associated with these common diets, the ketogenic diet includes up to 70 to 80% of calories from fat.

How does the keto diet work? Research on public health trends supports the theory that when carbohydrate intake is low and fat intake is high, the body will learn to use fat as an energy source more effectively and efficiently. The conversion of fat and protein to glucose requires energy, which burns more calories. In addition, a reduction in appetite-stimulating hormones and a high-fat content in foods may help to control hunger, thus leading to a reduced risk for periods of overeating. When used as a jumpstart to weight loss with a gradual transition to traditional macronutrient intake, the keto diet can be an effective dietary tool with minimal associated risks. In cases of obesity, when weight loss takes place, individuals may also experience a variety of additional health benefits including reduced insulin resistance, reduced blood pressure, improved cardiac profiles and reduced symptoms associated with Type 2 Diabetes.

It is important to incorporate a combination of keto and non-keto meals when following the keto diet. Following the keto diet exclusively for long periods of time can lead to physical symptoms such as hunger, fatigue, and nutritional deficiencies. However, a keto diet plan can be strategically designed to reduce or avoid these side effects. There are a variety of ways that people envision and follow the keto diet plan. For the most part, carbohydrate intake is restricted to very low levels. This includes foods such as pasta, rice, cereal, bread, potatoes, beans and fruits. Generally, fat intake is very high, including meat, butter, high-fat milk and cheese, nuts, seeds, avocado, plant oils and fish.

Clean Eatz Kitchen ships keto meals nationwide for as low as $5.99 when purchased in bulk. Our keto meals are high in fats and low in carbohydrates to help customers get into a state of ketosis. We featured a new keto menu every month so there are always new options available.

To support lean muscle retention during a weight loss journey, it is important to incorporate adequate protein. This is what makes a high-protein diet great for weight loss, especially for individuals to gradually transition back to general eating patterns! These meals will boost protein intake to enhance lean muscle and promote reduced body fat with calorie-controlled portions.

NOTE: Though generally considered safe when followed in moderate durations with gradual transitions to traditional macronutrient intake patterns, it is important to note that long-term use of the keto diet could contribute to health risks. Please consult a health care provider to learn more about whether or not this diet strategy makes sense.

Crystal Zabka-Belsky, MS, RDN, CSSD, LMNT, LDN
Resident Dietitian, Clean Eatz Kitchen

Jason Nista
CE Kitchen Inc
support@cleaneatzkitchen.com
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Content: Keto Diet: 6 Dos and don'ts that you must not ignore

The ketogenic diet, also known as the keto diet, is a popular low-carb, high-fat diet that can aid in weight loss. It works by forcing the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To safely and effectively follow the keto diet, it is important to consult a healthcare professional, plan meals in advance, track macronutrients, stay hydrated, choose healthy fats and proteins, consume fiber-rich vegetables, avoid excessive protein and processed foods, limit alcohol, and prioritize non-starchy vegetables.
The ketogenic diet, often referred to as the "keto" diet, has gained immense popularity in recent years for its potential to help with weight loss and improve certain health markers. This is a low-carb and high-fat diet. Following this diet plan forces your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This can result in weight loss.

Understanding ketosis

Ketosis is a metabolic state when your body primarily uses fat for generating energy instead of carbs.When carbohydrate intake is significantly reduced, such as in a low-carb or ketogenic diet, the liver begins to break down stored fat into molecules called ketones. Ketones serve as an alternative fuel source for cells, including the brain, when glucose (carbohydrates) is limited. This shift in energy production can lead to weight loss, as the body burns stored fat, and it is a defining characteristic of the ketogenic diet. While theketo diet can be effective, it is essential to understand the dos and don'ts to reap its benefits safely and effectively.

The dos of keto diet

  • Consult your doctor or nutritionist: Before embarking on the keto journey, consult with a healthcare provider or registered dietitian. They can help assess your specific health needs and determine if the keto diet is a suitable choice for you.
  • Plan your meals in advance: Create a meal plan that includes a variety of keto-friendly foods like meat, fish, eggs, non-starchy vegetables, nuts, and healthy fats. Proper planning ensures you meet your nutritional needs and stay on track.
  • Track your macros: To maintain ketosis, aim for a daily intake of approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
  • Stay hydrated: Increased urination is common on the keto diet, which can lead to dehydration and mineral loss. Keep drinking water throughout the day. You can also consume electrolytes in moderation.
  • Opt for healthy fats: Focus on healthy fats like avocados, olive oil, coconut oil, and fatty fish. These fats provide essential nutrients and support ketosis.
  • Choose quality protein: Opt for lean and high-quality protein sources like poultry, lean cuts of meat, and fish. Avoid processed and high-fat meats.

The don'ts of keto diet

  • Don’t forget fiber: Constipation is a common side effect of the keto diet. Consume fiber-rich low-carb vegetables to promote digestion and prevent constipation.
  • Don't over consume protein: While protein is essential, excessive intake can potentially kick you out of ketosis. Stick to moderate protein levels.
  • Don't rush the change: The initial transition into ketosis, often called the "keto flu," can come with side effects like fatigue, headaches, and irritability. Allow your body time to adapt, and consider gradual carb reduction.
  • Avoid processed foods: Processed keto-friendly snacks may seem convenient, but they often contain unhealthy additives and artificial ingredients. Opt for whole, unprocessed foods.
  • Limit alcohol: Alcohol can slow down weight loss and may disrupt ketosis so it is best to avoid alcohol intake.
  • Don't skip veggies: Some keto enthusiasts focus too much on fats and proteins while neglecting non-starchy vegetables. These veggies provide essential vitamins and minerals.
Now that you are well-versed with all the dos and don’ts, you can try the keto diet for weight loss. Ensure you do not follow any diet that is unhealthy or can weaken your body. Listen to your body and consult a nutritionist for guidance on how to follow new diet plans.
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Content: Wednesday, Jul 13, 2022

Truly Keto Gummies: Shark Tank Ketogenic Diet Shocking Results, Ingredients, Pros and Cons!

Keto gummies can also help increase energy levels and keep you active, even when your body is starving for carbs. You will see a natural way to burn fat naturally. This keto supplement will help you to lose fat, no matter how hard you work out or how much sleep you get.

Do you want to lose weight quickly? You don't have to adhere to complicated diets. You don't need to do painful workouts or join a gym. This article is for your benefit.
Many weight loss methods claim to help you lose weight at an incredible rate. Unfortunately, most of these methods don't work and are either too complex or not practical for daily living.
What is the solution? Gummies! Gummies To Lose Weight! You read that right. Slimming gummies is the latest trend in weight loss, and it seems to be working.
After extensive research, this article will focus on the most effective weight loss gummies, Truly Keto Gummies.
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What Are Truly Keto Gummies?
Many people believe that if we lose weight, we must stop eating our favorite foods and sweets. This may hold for most diets but not for keto diets. Truly Keto gummies, which taste just like regular candy but are made with keto-friendly ingredients, are a great example. This supplement should be used in conjunction with keto diets for best results. A keto diet is a high-fat, high-protein, zero-carb, and high-protein diet. This diet is scientifically proven and unlike any other fad program in weight loss.

The initial phase of a keto diet can be difficult. You need to make it through this phase to lose weight. A keto diet aims to change how your body uses fat instead of carbohydrates for energy. To achieve this, your body must switch to Ketosis. If you do not follow a keto diet, it will take your body several weeks to change to Ketosis. The truly keto ACV Gummies can make this process much easier by increasing ketone levels in the body. This will allow the body to transition quickly to keto without suffering from symptoms or discomfort.

Keto gummies can also help increase energy levels and keep you active, even when your body is starving for carbs. You will see a natural way to burn fat naturally. This keto supplement will help you to lose fat, no matter how hard you work out or how much sleep you get.

How does Truly Keto Gummies Work?
Because most of our diet comprises carbohydrates, our bodies are accustomed to burning carbohydrates for energy. It may not be the best way to stay healthy.
Our bodies store unutilized fat and calories, leading to weight gain. Because exercise and other weight-loss strategies do not alter the body's fat, they may not deliver the results promised. The ketogenic diet is the best option.

The Truly Keto Gummies make your body look for other energy sources, such as stored fat. This is known as Ketosis. You will be able to burn fat with it.
Even when you're sleeping, it starts burning fat to provide energy. It may take several weeks to transition to Ketosis. This is where Truly Keto Gummies come in.
It increases the number of ketones in your system. It aids your body in entering Ketosis quickly and supports your body throughout this transition. This will ensure you don't feel tired, even on a ketogenic diet.

It isn't easy to follow the Keto Diet. Keto Gummies are a great way to help.

The ketogenic diet was the one that held the other end of the deal. A Ketogenic diet, in other words, requires that you give up one thing to achieve your goals. Weight loss is about getting rid of the excess fat stored in your body. A ketogenic diet can be extreme without side effects, but it is moderately manageable. You'll face these challenges if you try the Ketogenic Diet.
1.    A carbs deficit diet means restricting your carb intake to avoid the body entering a state where it is in danger. You can achieve this only by reducing carb-laden foods. Sticking to a low-carb diet is the most challenging thing. You cannot achieve high Ketosis if you increase your metabolic rate.
2.    To lose fat, your body must have a high metabolism. This is called the Ketosis state. Because obese people have a slow metabolism, it is hard to achieve Ketosis conditions. Ketosis cannot be achieved unless your metabolism improves. Keto Gummies are safe and can help you achieve a stable metabolic condition. They stimulate the thermogenesis receptors, which are responsible for mitochondrial metabolism. Your body will maintain the Ketosis state.
3.    Third, fat loss is only possible if your body stays in Ketosis. The Keto flu can be a severe problem. The Keto diet can lead to many natural symptoms. Low carb diets can lead to nausea, vomiting, cravings for food, and fatigue. Most people cannot maintain a Ketosis state. Because they reduce the symptoms of Keto flu, Truly Keto Gummies may be a safer option. It also delivers Exogenous Ketones to your body, which will fulfill the Ketone body's needs. Your body can become self-reliant by consuming these Ketones and begin producing its Ketone bodies. BHB(Beta-Hydroxybutyrate).
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Truly Keto Gummies Ingredients
The best Keto-friendly ingredients make Truly Keto Gummies so effective in weight loss. These ingredients have been clinically evaluated and hand-picked for oral consumption. Each component contains an essential formula that makes it a good supplement for daily use. Here is a list of the specific roles of each natural component:
1.    Garcinia Cambogia This natural pumpkin-shaped fruit is well-known for its vital formula, HCA (Hydroxycitric acid). It is known to help control hunger cravings and prevent overeating disorders.
2.    Exogenous Ketones To maintain the Ketosis state, your body needs free Ketones bodies in your bloodstream. The level of Ketones in your bloodstream will determine whether you are in ketosis. To ensure that your body remains in Ketosis, the bloodstream releases Exogenous Ketones.
3.    Turmeric extract - This natural spice is well-known for its anti-inflammatory and antioxidant properties. This formula increases your insulin sensitivity.
4.    Pectin is A popular ingredient among Gummy bears. It is taken from the fruit walls to make Gummies more colorful and then mixed with other flavorings.
5.    Citric Acid The tasty gummy bear recipe includes a variety of natural herbs and additives, but the makers have tried to keep it organic without any additional additives. Citric acid is the best. For natural flavor, it is extracted from citrus-rich fruit.

Truly Keto Gummies adhere to the Ketogenic diet for weight loss.
The Ketogenic Diet offers a fast and effective way to lose weight. However, your body will need to adjust to the extreme diet. The Ketogenic diet follows a low-carbohydrate, high-fat diet that should be kept at an extreme level. It is important to reach a Ketosis condition. Ketosis is an elevated metabolic state in which our bodies start to use fat as energy for survival. Imagine that if you don't get enough food, your body will begin to use the stored body fat to produce energy. The same thing happens here. Your body will lose weight as a result. Read Also - Via Keto Gummies Review.

The Advantages of Truly Keto Gummies
You will experience many positive influences after you consume Truly Keto Pills products. You will be able to benefit in many ways from this product. This item will have great results in three to six months. Here are some of the benefits you can expect to receive.
Support your digestion: This supplement can help you to digest food properly and prevent your body from storing unnecessary fat. Your stomach will improve, and you can eat fats without any problems.
Develop Concentration: This item can help you to improve your focus. This enhancement will help you to focus more and retain information better. You'll want to complete your work on time, and you won't have any difficulties.
Help your body fight different diseases and microbes. You will be protected from medical issues and want to stay healthy and fit.
Improved blood circulation: This enhancement will improve blood flow, which will improve your anxiety and cardiovascular health. This will make you want to work harder and improve your heart health.
Target areas with superfluous body lumps. This supplement will concentrate on the regions of your body that have the majority of the useless muscle-to-fat ratio. This supplement will help you lose excess fat.

Are There Any Side Effects to Truly Keto Gummies?
Truly Keto Gummies Reviews states that this is a very safe supplement and has been proven by many researchers. This product is manufactured under proper management and has been approved by other specialists. It has also been tested in an outside lab, making it extremely safe and beneficial. The organization claims that there will be no side effects and will only work in specific ways. If you experience any side effects or unpleasant reactions to this enhancement, your money will be refunded, and you won't be misled.
Pros
•    Fat loss
•    The body's exogenous ketones levels are increased
•    It helps the body to burn fat 24x7
•    Energy levels increase
Cons
•    The results are not always consistent
•    It is not possible to buy off-line

Questions frequently asked about Truly Keto Gummies.
Truly Keto Gummies can be a fun and exciting way to keep your keto diet on track. Truly Keto Gummies make excellent keto supplements. You will reap many benefits if you make the right decisions. To help you make an informed decision about Truly Keto Gummies, we have provided answers to all of the most common questions.

What are Truly Keto Gummies?
Truly Keto Gummies can be described as edible candies made with keto-friendly ingredients. These candies are keto supplements that support your body's ability to eat a keto diet. Even if you are following a strict keto diet, they will help you stay energized.

How do you use Truly Keto Gummies?
Keto Gummies must be eaten like regular candy and gummy bears. Follow the manufacturer's recommendations. One adhesive of Truly Keto Gummies is recommended daily. There may be variations in the recommended dosage, so follow the brand's guidelines.

Where can I buy Keto Apple cider Vinegar Gummies?
Our partner suppliers will allow you to purchase your Apple Cider Vinegar Gummies and receive a significant discount on Truly Keto Gummies. Orders can be placed online with just a few clicks.

What is Truly Keto Gums for?
Truly Keto Gummies can be used as keto-friendly supplements to help your body switch to Ketosis quicker. They are keto-friendly and contain ingredients that help your body adapt quickly to the new diet.

Where can I buy Truly Keto Gummies in my area?
Our partner suppliers can sell Truly Keto Gummies. The official store will have the best Truly Keto Gummies, and you can save a lot on your keto supplement.
Do you have any discount codes or coupons for Truly Keto Gummies?
You can find the most recent discount coupon codes and promotional offers when you visit official stores. You can't miss out on the best deals and savings when ordering Truly Keto Gummies.

Can you buy Truly Keto Gummies online from Amazon and eBay?
We don't encourage users to purchase dietary supplements from Amazon or eBay. We strongly recommend that you visit the brand store. You have many advantages when you directly buy Truly Keto Gummies from the store. You can be sure of the quality and authenticity of the gummies you order. You will also have the most recent gummies.

Do you have any concerns about Truly Keto Gummies, or do you recommend Truly Keto gummies?
There were no negative reviews of Truly Keto Gummies made by top brands. We highly recommend Truly Keto Gummies, made from top-rated brands. It would help if you did not choose random brands. Not all Truly Keto Gummies you can find online are created equal. You should carefully consider all options before you buy Truly Keto Gummies. This will ensure your safety.

Do Truly Keto Gummies pose any side effects or risks?
No. If you adhere to the brand dosage guidelines, there are no side effects or risks. The best brands of Truly Keto Gummies make delicious and safe treats. You can choose one of the top brands we have listed with no side effects.

Can you take Truly Keto Gummies every day?
Yes. You can safely take Truly Keto Gummies every day. It is more fun food and has excellent keto support. Follow the recommended dosage guidelines. It is not recommended that you increase dosages beyond what the manufacturer recommends.

Do you need a prescription to purchase Truly Keto Gummies?
No. To buy Truly Keto Gummies, you don't need a prescription. These dietary supplements are not prescription-required. Your Truly Keto Gummies can be ordered online from the brand's website.
Visit the Official Website to Buy Truly Keto Gummies Here!!!

Truly Keto Gummies Price
The authority site provides a detailed estimate of the Truly Keto gummies supplement. You will find all the details about the supplement, including the prices and bundles. Then you can make your purchase based on your needs and choice.
You get a 1-bottle container that includes postage for $59.97
Each 2-bottle package is $55.97 and includes free shipping
The package contains three containers and is $34.97. Consolidated conveyance is free. The association can also offer a product trade for up to 90 days.

Final Words
We have carefully reviewed the keto gummies and are confident they will help you get the best results with your diet. These keto gummies are a safe and effective option for those who want to lose weight.
This keto supplement is safe and has been proven to be 100% natural. It transforms your body into an efficient fat-burning machine, resulting in rapid weight loss.
It is essential to know where you can buy Truly Keto Gummies at affordable prices that do not compromise the quality of the product. These keto gummies should only be purchased from trusted sources.
To order keto gummies at their lowest prices, you can visit the store of our vendor partner.
This formula makes them feel relaxed and happy. The natural extracts in Truly ACV keto gummies can work miracles for the body. Users can see results in as little as a week by burning excess body fat.

Disclaimer : The above is a sponsored post, the views expressed are those of the sponsor/author and do not represent the stand and views of Outlook editorial.

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Content: KuwaitOther NewsTop Stories

Optimize your wellbeing: Exploring the benefits and drawbacks of popular diets

A healthy diet is about moderation, variety: Nutritionist

By Ghadeer Ghloum

KUWAIT: Diets have become increasingly popular in recent years, with many individuals turning to various types of meal plans and restrictions in an effort to achieve their health goals. A well-balanced diet consisting of the right proportion of carbohydrates, proteins, vitamins, minerals and fats is necessary for good nutrition. Proper nutrition provides energy to the body, supports the immune system and helps repair damaged cells. It also helps in the prevention of chronic diseases such as obesity, diabetes, heart diseases and cancer.

Consuming a healthy diet can also promote mental health by improving mood, cognitive function and reducing stress. However, the decision to follow a diet is not one to be taken lightly, as there are both benefits and drawbacks to consider. While following a diet can result in weight loss, improved digestion and increased energy, it may also lead to restrictive eating habits and nutritional deficiencies. US Licensed Clinical Nutritionist Noor S Al-Askar shared with Kuwait Times her opinions on three of the most popular diet examples that may help one make a more informed choice about whether or not to adopt a particular meal plan.

Askar says a healthy diet isn’t about horrible-tasting “specific” food; on the contrary it is about moderation and variety and nourishing your body from within. Generally, good nutrition means eating the correct types of food (variety) in the right amounts (moderation) at the right time of day (timing) to optimize your overall health and wellbeing during the days, months and years of your life. Askar also added her thoughts on a few examples of diets that may boost one’s mental and physical health. The Vegetarian Diet According to Askar, the vegetarian diet is a diet that excludes meat, poultry and fish.

It is rich in fruits, vegetables, legumes, whole grains and nuts. This diet is linked to several health benefits, such as reducing the risk of cardiovascular disease, obesity and some types of cancer. Vegetarian diets are also high in fiber, vitamins and minerals, which are essential for good health. However, vegetarians may have difficulty getting enough protein, vitamin B12, iron and zinc, which are mostly found in animal products. Additionally, some vegetarian diets may be high in simple carbohydrates, added sugars and processed foods, which can have adverse health effects.

The Paleo Diet Askar shed light on the paleo diet, saying it is a diet that is based on the eating habits of our ancestors during the Paleolithic era. This diet emphasizes whole foods such as meat, fish, fruits, vegetables, nuts and seeds, and excludes processed foods, grains and dairy. Paleo has been linked to several health benefits, such as weight loss, improved blood sugar control and reduced inflammation. However, the paleo diet may be deficient in some essential nutrients such as calcium, vitamin D and fiber, which are mostly found in dairy and grains. Additionally, the paleo diet may be high in saturated fat, which can increase the risk of heart disease if not followed correctly.

The Keto Diet Askar said the keto diet is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. The keto diet has been linked to several health benefits, such as weight loss, improved blood sugar control and reduced inflammation. However, the keto diet may be deficient in some essential nutrients such as fiber, vitamin C and potassium, which are mostly found in fruits and vegetables. Additionally, the keto diet can have adverse health effects such as constipation, bad breath and nutrient deficiencies.

Kuwait Times also asked Askar about such diets’ impact on the environment, which is a growing concern due to the continuing increase in the world’s population, with rising demand for food consequently. According to Askar, the environmental impact of these diets varies. “The vegetarian diet is considered to have the lowest environmental impact, as it requires fewer resources such as land, water and energy to produce. On the other hand, the paleo and keto diets require more resources to produce, as they rely heavily on animal products,” she said.

“As studies have shown, the production of animal products has been linked to greenhouse gas emissions, deforestation and water pollution. Therefore, adopting a vegetarian diet may have a more positive impact on the environment. There is a world of diets out there such as intermittent fasting, the Mediterranean diet, the anti-inflammatory diet and the antiaging diet to name a few. Each of these diets has its own list of benefits for your health depending on which phase of life you’re at, what your goals are and what you are looking to achieve,” Askar explained.

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Benefits cited include:
- Weight loss
- Improved blood sugar control
- Reduced inflammation
- Potential assistance with conditions like epilepsy, type 2 diabetes, and Alzheimer's disease

However, significant risks include:
- Nutrient deficiencies (fiber, vitamin C, potassium)
- Constipation and digestive issues
- Bad breath
- Kidney stones
- Increased risk of heart disease
- Keto flu symptoms (headache, fatigue, irritability

Title:

Content:   • In 2020, 2.3 million women globally received a breast cancer diagnosis.
  • Previous studies have shown that diet plays a role in breast cancer risk.
  • A new review from the University of Catania in Italy suggests that following a keto diet may have therapeutic benefits for people with breast cancer.

In 2020, about 2.3 million women around the world received a breast cancer diagnosis.

There are certain known risk factors for this type of cancer, including age, sex, and family history. Previous studies also link certain lifestyle practices, such as an unhealthy diet, to a potentially increased risk for breast cancer.

Conversely, other studies show that following healthy dietary patterns can help reduce breast cancer recurrence and all-cause mortality in breast cancer survivors.

Now, a review recently published in the journal Nutrients by researchers from the University of Catania in Italy suggests that following a keto diet may have therapeutic benefits for people with breast cancer.

Over the years, scientists have examined the different ways diet can affect breast cancer.

Previous research shows that unhealthy dietary practices may increase breast cancer risk. For example, a study published in September 2023 found a link between ultra-processed food consumption and increased breast cancer risk.

Increased sugar intake has also been associated with a higher risk for breast cancer, including drinking sugar-sweetened sodas.

Conversely, past studies also report that good nutritional habits may positively affect breast cancer prevention and treatment.

A study published in May 2021 found that eating more fruits, vegetables, cheese, and soy products. In addition, less red and processed meat was associated with a lower risk of breast cancer.

Research published in April 2023 reported that following the Mediterranean diet had a potentially protective effect against breast cancer.

Furthermore, a study published in November 2021 reported that the type of food a person with breast cancer consumes may be effective at easing cancer treatment-related toxicities and improving prognosis.

People following a ketogenic — or “keto” — diet obtain most of their daily calorie intake from protein and healthy fats and less from carbohydrates.

In the standard keto diet, a person would only obtain between 5–10% of their daily calories from carbohydrates.

Placing less focus on carbohydrates causes the body to burn fat for energy instead, thus entering a metabolic state called ketosis.

Previous research shows some potential benefits to following a keto diet, including promoting weight loss, suppressing appetite, and keeping the heart healthy.

Additionally, the keto diet has been shown to assist in the management of certain conditions such as type 2 diabetes, epilepsy, Alzheimer’s disease, polycystic ovary syndrome (PCOS), and cancer.

However, the keto diet also has some potential downsides. Many people starting the keto diet develop a “keto flu” as their body adjusts from burning carbs to fat.

The keto diet can also cause long-term side effects, such as kidney stones, vitamin deficiency, liver disease, and hypoproteinemia, where a person’s levels of protein in the blood are too low.

The keto diet is also not recommended for people with any conditions affecting their gallbladder, pancreas, liver, or thyroid, as well as pregnant people and people with eating disorders.

For the current review, researchers assessed the evidence so far about the potential link between the keto diet and breast cancer. They did this by performing a comprehensive literature search of preclinical and clinical studies examining this link.

After analyzing the data, the scientists reported that existing studies provide a diverse range of findings, with some suggesting that a keto diet may help with inhibiting tumor growth and improving treatment response in breast cancer.

However, the researchers cautioned that clinical trials are still needed in order to prove these possible positive effects, as the results are currently inconsistent, with limited human trial data.

Additionally, the scientists said there are also concerns regarding the safety and long-term effects of sustained ketosis in cancer patients.

While some of this study’s findings may be positive, experts caution that the keto diet cannot prevent or treat breast cancer.

“I would say that research is very preliminary at this point and I don’t recommend anyone diagnosed with cancer or wanting to prevent breast cancer to adopt a specific diet,” Dr. Parvin Peddi, a board-certified medical oncologist and director of Breast Medical Oncology for the Margie Petersen Breast Center at Providence Saint John’s Health Center in Santa Monica, CA, told Medical News Today.

“What is refreshing is that there are now multiple ongoing clinical trials that are carefully randomizing cancer patients to ketogenic [versus a] normal healthy diet, and hopefully they will provide answers as to the benefit and if so, degree of, this diet in conjunction with therapy for breast cancer,” she added. “We need clinical trials ongoing at this time to complete and be published before recommending this to patients.”

It is also important to note that the keto diet is not for everyone, and if going on a restricted diet burdens a person with breast cancer and adds stress resulting in a decline in quality of life, then this type of diet needs to be reevaluated, explained Anabelle Ahdoot, clinical nutrition manager and oncology nutrition specialist at Saint John’s Cancer Institute in Santa Monica, CA.

“Major weight loss and malnutrition must be avoided during cancer treatment and if putting limitations on what the patient can and can’t eat results in that, then the harm may outweigh the potential benefit,” she advised.

“Additionally, since like any extreme diet which severely limits or excludes certain foods, the keto diet may in turn lead to some other deficiencies and shortcomings in the long run leading to a proinflammatory environment which we were trying to avoid in the first place.”

– Anabelle Adhoot

Ahdoot also told MNT that any type of diet needs to be evaluated “in conjunction with” the existing medical modalities and treatments, such as chemotherapy, radiation, and other targeted therapies, under the supervision of a medical professional.

“When facing cancer, the main priority and focus must be on preserving the patient’s muscle mass, strength, and overall well-being while undergoing medical treatment,” she explained. “Patients are advised to consult their health care professionals before taking any extreme measures with anything, including their diet.”

Title:

Content: Facebook Twitter

Tomatoes instead of bread? A deeper look at the keto diet

The latest research on the keto diet explained

SHARE Tomatoes instead of bread? A deeper look at the keto diet

If you’ve seen tomatoes used as buns or cucumber slices for sandwich bread or riced cauliflower instead of rice, then it’s possible you’ve encountered the ketogenic diet, which is also known as the keto diet.

Here’s a deeper look into what the keto diet is, the possible benefits and risks of the diet and what the latest research says about eating keto.

What is the keto diet?

The keto diet is a way of eating that’s low on carbohydrates and high on fat. That’s why you’ll see some keto social media influencers stop using hamburger buns made out of flour and instead turn to tomato slices. According to Harvard Health Publishing, the diet tries to get a person into ketosis and use ketone bodies as fuel.

This means to eat keto, a person would have to eat more fat in their diet and less carbohydrates. Harvard Health Publishing said, “Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.”

Typically, a person will need to eat 20 to 50 grams of carbohydrates a day to get into the ketosis state, per the Cleveland Clinic, depending on a person’s needs. This means the bulk of a person’s diet would be low starch vegetables, cheese, meat, butter and fat, eggs and foods similar to this.

The keto diet has been talked about in connection with the Atkins diet. According to the Mayo Clinic, a cardiologist named Robert C. Atkins made the Atkins diet in the 1960s. It’s a low carbohydrate diet which a person follows in phases. One of the main differences between keto and Atkins, per Healthline, is on Atkins, a person gradually increases their carbohydrates after being on the diet and the keto diet involves a person staying at the same level.

Who made the keto diet?

William Banting, a funeral director, is sometimes credited with devising the keto diet in the 1860s as a way for him to lose weight. According to Insider, Banting tracked and shared his daily meals in a booklet. The keto diet wasn’t used in clinical practices until the 1920s.

James W. Wheless said doctors in the 1920s started using the keto diet as a way to treat children with epilepsy. The diet is now used for some chronic conditions like Type 2 diabetes or polycystic ovarian syndrome.

What foods do you eat on a typical keto diet?

A typical keto diet will include foods which fit the bill of being low in carbohydrates and high in fats. Foods like salmon, beef, chicken, cheese, leafy greens, broccoli, zucchini, nuts, seeds, cream, butter, olive oil, avocados and eggs are some examples of foods commonly eaten on a keto diet.

What foods aren’t allowed on keto?

Technically, any food that isn’t too high in carbohydrates is allowed, but since carbohydrate limit is so low, eating a couple pieces of bread along with some fruit could result in someone not reaching ketosis.

Some foods which would have to be limited or eliminated on a keto diet include flour, bread, grains, baked goods, chips, high sugar fruits, potatoes, corn and other foods higher in carbohydrates.

Potential benefits of keto

Some of the benefits of keto include weight loss and blood sugar regulation, per Healthline. There’s also some evidence it may help with cholesterol.

Potential risks of keto

There are some potential risks associated with the keto diet. UChicago Medicine said, “The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.”

Another potential risk is what’s called keto flu. Harvard Health Publishing said keto flu can start a couple days after starting keto. They said, “Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation are just some of the symptoms of this condition, which is not recognized by medicine.”

Latest research on keto

Last week, a report from the American Heart Association ranked the keto diet low in terms of its impact on the heart. The Washington Post reported, “But they generally require limiting a lot of “healthy” carbs that align with the heart association’s dietary principles, like beans, whole grains, starchy veggies, and many fruits. And they typically include a high intake of fatty meats and foods rich in saturated fat.”

Title:

Content: 4 Benefits of keto diet

A ketogenic diet, often referred to as ketogenic diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates.

It is a low carb, high fat, and moderate protein diet that offers many health benefits. It involves drastically reducing carbohydrates intake and replacing it with fats. This reduction in carbs puts your body into a metabolic state called ketosis which helps the body to become efficient at burning fat for energy. A healthy ketogenic diet should contain 75% fat, 25% protein and 5% carbs.

Keto diet works by burning fats and breaking them down into molecules called ketones for energy instead of breaking carbs into glucose for energy which is the normal way the body generates energy. This automatically results in weight loss.

Here are some benefits of ketogenic diet.

1. Ketogenic diet supports weight loss.

Weight loss is one of the major reasons people chose to diet. Cutting down on carbs is one of the simplest and most effective ways to lose weight. Keto diet also consists of foods that fill you up and suppress your appetite, thereby reducing your calorie intake.

2. It helps to reduce acne.

Acne can be quite traumatic to live with. It can be linked to diet and blood sugar. Reducing carb intake helps to reduce sugar in the blood which can also help to eliminate acne.

3. Reduces the risk of type 2 diabetes.

Keto diet can lower and stabilize blood sugar levels because they are low in carbohydrates which is one of the causes of an increase in blood sugar.

4. It helps to protect brain function.

Ketones that are generated from keto diet provide a neuroprotective benefit. They can strengthen and protect the brain and nerve cells.

Ketogenic diet has a lot of health benefits but also some health risks that must not be overlooked. These include keto flu, nutrient deficiency. It may also dangerously lower sugar levels and also damage bone health.

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According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

What are the risks and dangers of combining the keto diet and intermittent fasting?

What are the risks and dangers of diets?

According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

What are the risks and dangers of combining the keto diet and intermittent fasting?

What are the risks and dangers of diets?

According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

What are the risks and dangers of combining the keto diet and intermittent fasting?

What are the risks and dangers of diets?

According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

What are the risks and dangers of combining the keto diet and intermittent fasting?

What are the risks and dangers of diets?

According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

What are the risks and dangers of combining the keto diet and intermittent fasting?

What are the risks and dangers of diets?


# Biohacking Techniques Report

## Introduction
Biohacking refers to the practice of engaging in biological optimization techniques to improve health, well-being, and longevity.

While some methods may have scientific backing, many popular biohacking practices lack robust clinical evidence and may pose health risks, especially when taken to extremes.

## Popular Biohacking Methods

### Nutritional Approaches

**Intermittent Fasting**
- Involves cycling between periods of eating and fasting
- Some research suggests potential benefits for certain individuals
- However, requires careful consideration and medical supervision

**Ketogenic Diet (Keto)**
Popular among biohackers for claimed cognitive and metabolic benefits, but comes with significant risks:

*Potential Benefits:*
- Weight loss and blood sugar regulation
- Appetite suppression
- Management of certain conditions (type 2 diabetes, epilepsy, Alzheimer's disease, PCOS)

*Significant Risks:*
- Keto flu (headache, fatigue, irritability,

# Biohacking Techniques Report

## Introduction
Biohacking refers to the practice of engaging in biological optimization techniques to improve health, well-being, and longevity.

Title:

Content: Tired of ads? Subscribers enjoy a distraction-free reading experience.
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“I was talking with a friend about a health issue. Nothing dire, fortunately. Sometimes when I have mentioned a story that features an alternative approach my friend tends to poo-poo it. Like intermittent fasting, which I have been trying.

“We tend to be pretty open to new medical information. This time her response to me was more dismissive, to the point of rude. Like, why I am I wasting my time on that, it seemed to me she was saying without saying it that way. But she used the word insane. I realized that I immediately took that as her saying to me “you are insane if you believe that.”

“I keep thinking about how I did not like how I felt. I would like to tell her that I don’t agree with her sometimes. I am worried that if I do that it will just open up a can of worms.

“I am still bothered about this, because I do not know what the best thing to do is. How would you handle this with a close friend? And have you tried intermittent fasting?”

G: Sometimes the best thing to do is nothing at all. Sometimes the best thing to do is to do something. Discernment is an art that develops with experience. Discernment is also a spiritual practice.

The difficulty of mastering this skill without considering the spiritual practice aspect of it, underscores in part why a conflicted, or uncertain, feeling can arise.

What I usually do is wait until I have my feelings and thoughts at a place where I know that whatever I may do or say, or not do or say, is not likely to add to the problem.

Likely. That’s the operative word.

This doesn’t mean that my action or inaction will be the ideal option, it just means that I have to be in a place where I know I am able to live with the outcome of whichever way I choose to go. Whenever I am self-assured, or else believe I will not add to or create a problem, I know that I have done my spiritual homework.

So goes the adage: the mark of a wise person considers the consequences of their actions before they act.

And sometimes those consequences mean that you will either deepen the peace or widen the discord, and you have to be able to accept either course. It is implied here, that you know you want to live in your truth as best as you can, without needlessly inflicting harm or pain to yourself or to anyone else.

Consider this: Insults are often received when they just need to be deflected or ignored.

I suspect this is an instance where your friend did not intentionally mean to insult you. What she ended up doing, however, is diminishing herself in your eyes, by not seeming to be as supportive, or as open minded, as you have considered her to be up to that point.

Erring on the side of caution is usually a reasonable way to go. You can always wait and see if her rudeness or dismissiveness continues, becoming a wedge or a threshold issue in the relationship.

We sometimes overlook the truth that time is often on our side. The passage of time will often ease the magnitude of many infractions or slights. Time can neutralize the problem by allowing more information to organically arise, and that can shift one’s perception, attitude or opinion.

When in doubt over anything, consider how you would live if this were your last day on earth. Do you think you would be spending precious minutes over this?

So, on this, I think it is best to go slowly, but go in peace. Perhaps this is nothing more than your friend just wasn’t showing her best self to you in that moment. All things considered, being angry is such a waste of energy.

As to your question about intermittent fasting … Yes, I do practice it. Not because I need to lose weight, but because research has shown, that for some people, going long stretches without eating can be beneficial.

Unless we are in a certain diminished health status, our body has the capacity to do a marvelous job of cleaning out the toxins, waste, all the gunk in us that needs elimination. The cells that are past prime, causing inflammation, or having some such deleterious effect, turn over and go bye bye. Autophagy is such a natural part of this cleaning out process. Generally, that happens when cells are deprived of nutrients, such as during fasting.

Restricting one’s eating, so that autophagy can occur, is not as difficult as it may seem, especially after you understand the value of it and how it may be of benefit to you. The upside to anything can often be a motivator, that is, if one keeps the upside in mind a good chunk of the time.

That is why having a photo of a slender you on a bathroom mirror or on the fridge, or even a pic of a fit athlete you want to emulate, can help minimize the temptation to over indulge.

Some people who are interested in increasing their health and well-being may find that restricted hours for eating can help them to maintain their weight. Others are using it to lose weight.

Some people, such as myself, just feel a whole lot better not eating a meal after 5 p.m., and not having any food before 10 a.m. That puts me solidly within the parameters of an intermittent fasting schedule. Whether or not it keeps me living longer, or fending off for a bit, the usual health complications associated with aging, only time will tell.

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While some methods may have scientific backing, many popular biohacking practices lack robust clinical evidence and may pose health risks, especially when taken to extremes.

Title:

Content: A study suggests that eating high quality protein at regular intervals can aid everything from fitness levels to weight loss. Is it time to set the stopwatch on protein?

You grab a  protein shake  after a workout, have nut butter on your toast and are partial to a fish/ chicken/ tofu supper, but research now suggests that it’s not just the type and quality of protein you’re consuming that counts- when you eat it could make quite the difference to your health, fitness progress and weight too.

In a study carried out by researchers at Skidmore College , combining six high protein meals a day alongside a multi-mode fitness program consisting of resistance, interval sprint, stretching, and endurance exercise training (RISE) resulted in improved fitness performance, leaner muscle mass and greater weight loss, including in the abdominal area, among overweight middle-aged participants than a control group undertaking the RISE fitness programme without the additional ‘protein pacing’ element. Those in the protein pacing group sourced 30 per cent of their daily calorie intake from protein by way of five or six protein rich meals a day, working out at 0.4 g of protein per kg of body weight per meal. The control group, however totted up the same amount of calories, but without the structured protein element.

It would seem that regular protein interventions, by way of protein acquired from both food and whey protein supplements as in the Skidmore study, can boost everything from cardiovascular health to weight loss and strength, but how does protein pacing really work, and should we all be upping our protein intakes for the sake of our heart, stamina and waistline? We spoke to registered nutritional therapist Karen Newby  for the scoop…

Why does protein pacing work?

“The concept behind protein pacing is to support lean muscle mass but it also gives the body a constant supply of slow release energy that not only supports training but also weight loss too. It helps to reduce cravings, particularly if sugar is your nemesis. “

“The Skidmore research, however, supplemented food based protein with whey protein, but as a nutritional therapist I choose to recommend plant based protein powder instead as I see so many patients in practice who experience adverse symptoms from whey, plus, it doesn’t include recovery nutrients such as vitamin C, which are important when it comes to easing muscle fatigue as well as keeping the immune system healthy.”

If you do want to opt for a plant-based protein supplement, try Alchemy Sports Elixir , £39.99 for 30 servings, but if whey goes down well, Neat Nutrition Whey Protein , £34 for 33 servings, packs in essential amino acids without the fillers and additives of some commercial whey protein products.

How much protein do I actually need?

The more active you are, the more protein you generally need. Karen crunches the numbers:

“If you’re sedentary, you’ll need 0.8g of protein per kilogram of bodyweight per day, upping that to 1.6-1.8 g per kilogram of bodyweight a day if you’re active. So if you’re an active woman who weighs 65 kg, you’ll require roughly 104-117 g of protein per day, while for a sedentary woman of the same weight, you’re looking at around 52 g of protein per day.”

The type of exercise you do could also have an impact on how much protein you need for optimum fitness “gain”, as Karen explains:

“Different kinds of training can require different amounts of protein. For instance for strength training you could need up to twice the recommended daily allowance, working out at 1.6 g to 1.7 g of protein per kg of bodyweight a day. For endurance training it’s slightly less, at around 1.5 times the RDA. That would work out at about 1.2 g to 1.6 g per kilogram of bodyweight per day.”

I’ve cut back on training- should I cut back on protein too?

If you’ve been going over the RDA during training, Karen confirms that you probably won’t be needing that mid-morning peanut butter protein shade…

“It’s true that you won’t need so much protein if you drop training. A good rule of thumb is 2:1 carbohydrates to protein, so keeping a quarter of your plate or snack as a high quality protein source is a good way to approach it. Tuck into oily fish, eggs , quinoa , nuts, seeds and tofu .”

Onto the pacing part- when should I be tucking into my protein?

Prior to training have a protein and carbohydrate rich snack, ideally an hour prior to exercise, to help provide a drip feed of energy, but bear in mind that carbohydrates are needed as the storage fuel for our muscles. If you are a runner or cyclist then you will be placing extra ‘mechanical’ pressure on the gut so it is essential to keep it nourished. If you don’t eat meat or dairy products, never fear, as vegan protein not only delivers amino acids (pea protein has 80 per cent amino acid content), but fibre too which helps to create the right environment in the gut for beneficial bacteria to grow.”

“Post training you need protein to support the development of lean muscle mass, however lots of recent research into the anabolic one hour window post-training shows that this timeframe for protein consumption can actually be extended, allowing you to fix a  protein rich smoothie , snack or meal at home.”

“In short protein is beneficial both pre and post workout, but don’t forget that there are also other factors to consider in terms of reaping maximum benefit from a training regime. Ensuring that your macronutrient intake is balanced in general can help (it’s not all about the protein!), as will making sure that you’re well hydrated and getting the micronutrients you need, such as ample vitamins and minerals. If you’re short of any micronutrients for any reason, supplementation can improve general health and performance, and don’t underestimate the importance of rest, recovery and clocking enough hours of sleep.”

Should I be spreading my protein out equally during the day too?

“I always recommend consuming more protein at breakfast and lunchtime when our stomach acid is at it’s highest- this is working naturopathically with the body. Leaving all your protein to the end of the day will often mean that the digestive system has to work harder and can reduce hunger on waking, so you’re more likely to skip breakfast and end up low on energy later on.”

What are some high quality sources of protein to include?

“I work with protein from food rather than necessarily a protein powder as you’ll get more nutrients, for example, fish will not only provide good levels of amino acids, but omega 3 which is good for joints as well as B vitamins  too which are great for the nervous system and keeping energy levels steady.”

“If you are going to have a protein powder I prefer those created from wholefoods. I created The Sports Elixir  to not only give protein from hemp and pea, which is easy to digest, but also supply recovery nutrients which research has shown are needed to help to support muscles after intensive training. Very often people don’t look after their immune systems and then get injured or ill. I often say to patients that if your immune system is sluggish then your performance is likely to be too, so ensure you’re getting all the protein and nutrients you need, not just protein in isolation. Here are just a few examples of protein content in food:

Fish fillets: 3.5 oz, 22 g protein
Tuna: 6 oz can, 40 g protein
Chicken thigh: 10 g protein
Chicken breast: 3.5 oz, 3 g protein
Chicken drumstick: 11 g protein
A large egg: 7 g protein
Slice of chicken on wholemeal toast/rye – 1 slice delivers 4g protein

Vegan options:

Hummus on oatcakes, 3g protein
Almond butter on oatcakes, 4 g/tablespoon protein
Coconut yogurt: 1 pot/3g protein
Mixed seeds and nuts: 20g, 4g protein
4 falafel: 125g, 8g protein
Alchemy Sport Elixir: 4g protein per serving

Protein and weight loss- give us the skinny…

“More protein is often central to any weight loss programme- protein takes longer to digest and will give you a drip feed of energy, allowing you to stay one step ahead of cravings. As above I work to a 2:1 carbohydrate to protein ratio in general, so that you’ve also got complex carbs to help raise insulin levels enough to make sure that the protein gets to the muscles. That being said as a nutritional therapist I also assess a patient’s ability to digest this protein. We are after all what we digest, not always what we eat.”

How do I know if I’m not getting enough protein?

“Protein is the building block of the body so it's often hard to pin-point symptoms of low protein as they can be far reaching. One of the signs can be blood sugar imbalance. A low protein, high carb diet is more likely to be giving you peaks and troughs of energy (feeling shaky or faint before eating is a classic sign of this). Changes in skin, hair and nails can also indicate that you’re not getting enough protein in your diet, as protein is required for all of these structural elements. Protein deficiency can be as far reaching as a weak immune system, as amino acids are the building blocks of antibodies for example. If you suspect that you’re not meeting the RDA, add in some high quality protein sources from the list above, monitor how you feel and discuss any health issues with your GP.”

Is it possible to overdo it on protein?

“There isn’t any conclusive research on what is deemed too much protein, as there are many parameters that come into play such as amount of training you’re doing, what kind, how often, what weight are you etc.”

“I help a lot of patients who are often taking on an excess of animal based protein which the body finds harder to process. Remember that the kidneys have to deal with all the by-products of protein metabolism (such as uric acid) and our stomach acid has to work hard to break it all down. Animal products are also deemed more proinflammatory, containing omega 6 as opposed to the more anti-inflammatory omega 3, aside from oily fish. Inflammation is the scourge of athletes so this is why consuming more vegan based proteins and oily fish could benefit the immune system and recovery too.”

It’s worth noting that the World Health Organisation identifies teenage girls and the elderly as the only groups at risk of a protein deficit, while teenage boys and adult men in particular are advised to reduce overall protein intake and include more vegetables in their diet, as many are eating twice the amount of protein that their bodies require. As always, any dietary change should be approached on a case-by-case basis, taking into account your individual health needs and lifestyle. Maxing out on protein willy nilly is far from a magic bullet.

For more insight on the role of protein and protein supplements in our diet, read  Peta Bee’s ultimate guide to protein

Follow Karen on Twitter  @KarenNewby_  and Anna  @AnnaMaryHunter

## Popular Biohacking Methods

### Nutritional Approaches

**Intermittent Fasting**
- Involves cycling between periods of eating and fasting
- Some research suggests potential benefits for certain individuals
- However, requires careful consideration and medical supervision

**Ketogenic Diet (Keto)**
Popular among biohackers for claimed cognitive and metabolic benefits, but comes with significant risks:

*Potential Benefits:*
- Weight loss and blood sugar regulation
- Appetite suppression
- Management of certain conditions (type 2 diabetes, epilepsy, Alzheimer's disease, PCOS)

*Significant Risks:*
- Keto flu (headache, fatigue, irritability,

Title:

Content: Giving up carb heavy meals that are often associated with feeling warm and fuzzy, like freshly cooked bread or perfectly cooked potatoes doesn’t sound like a successful recipe for remedying our mental health, but recent research is showing that a ketogenic diet has a positive association with both our physical, mental health well-being. Here’s what the latest science is saying.

For those of us that turn to ketogenic diets, popular with many people that want to lose excess bodyweight or finally hope to see their abs, it would be reasonable to think that abstaining from starchy, high carb foods may leave us feeling low, but participants who took on various levels of ketogenic diet in a recent study are reporting improved calmness, contentment, and alertness when compared to other diets. And, with at least 7% of Americans now thought to be adhering to ketogenic diets, gaining an understanding of the effects that this lifestyle choice has on our mental health is essential. Fortunately, previous studies have already pointed towards this low carb option improving symptoms of Bipolar, Schizophrenia, and other ailments. Now, this latest new study is adding further weight to the evidence.

What Is Ketosis and How Does It Work?

The keto diet is growing in popularity, and ketosis is the key to reaping its benefits.

Read article

What is a ketogenic diet?

Ketogenic diets can vary but the premise is to reduce the intake of carbohydrates. Many people increase their fat and protein consumption as an alternative. When your body begins to burn fat for energy, instead of relying on glucose from carbs, our bodies transition into ‘ketosis.’ Standard ketogenic diets generally rely on just 5-10% carbohydrates.

How was the study carried out?

Two online surveys were distributed by Northumbria University in England to determine those participants who were on ketogenic or non-ketogenic diets. Three groups were created (ketogenic-friendly, ketogenic-acceptable, and not ketogenic-friendly) for grouping purposes. The subjects that reported being on a ketogenic diet must have been on it for at least one week, while those who fell out of the ketogenic parameters were considered as being on “other diets.”

Ketogenic diets may improve your mental health.

While many of the ketogenic diet respondents were considered as being overweight, the cohorts from both surveys reported superior moods, less anxiety or depression, and less stress and feelings of loneliness. These results were not necessarily in correlation with ketone levels, leading experts to think that a sustained ketogenic diet could contribute to mental health irrelative of any metabolic changes. Still, those who were on a ketogenic diet tended to have better BMI’s overall, meaning that there is potentially an overlap with mental and physical health. Here are the highlights of the report:

  • Ketogenic diet therapy resulted in metabolic syndrome reversal
  • Participants with schizophrenia showed an average of 32 % improvement according to the brief psychiatric rating scale
  • The percentage of participants with bipolar who showed >1 point improvement in clinical global impression was 69 %
  • Greater biomarker benefits observed with ketogenic dietary adherence
  • Suggested dual metabolic–psychiatric benefits from ketogenic therapy

Since ketogenic diets have also been shown to be successful in treating obesity, type 2 diabetes, and epilepsy, these new benefits around mental health are even more reasons to consider eating less carbohydrates. “Since being on the diet, I haven’t noticed any significant anxiety level or attacks. And I’ve been able to work through basically everything I’ve come across,” said one respondent. “It can honestly save a lot of lives, it saved mine. I would not be here today if it wasn’t for Keto. It’s helped a lot with my mood stabilization,” reported another subject.

But how might ketogenic diets achieve these mentally beneficial results? One possibility is that a ketogenic diet may increase levels of GABA levels, promoting a calmer and more relaxed states. Other theories include the activation of dopamine and serotonin, and improved guy microbiome.  “Mental health and physical health are interconnected,” concludes the report. “And addressing metabolic issues can complement psychiatric treatment to enhance overall well-being. Understanding the mechanisms and potential synergies between psychiatric treatment and metabolic improvements can also inform the development of more effective interventions.” So, if you are having a bad day, perhaps skipping that carb heavy meal might be a better mood booster than you think.

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Content:   • In 2020, 2.3 million women globally received a breast cancer diagnosis.
  • Previous studies have shown that diet plays a role in breast cancer risk.
  • A new review from the University of Catania in Italy suggests that following a keto diet may have therapeutic benefits for people with breast cancer.

In 2020, about 2.3 million women around the world received a breast cancer diagnosis.

There are certain known risk factors for this type of cancer, including age, sex, and family history. Previous studies also link certain lifestyle practices, such as an unhealthy diet, to a potentially increased risk for breast cancer.

Conversely, other studies show that following healthy dietary patterns can help reduce breast cancer recurrence and all-cause mortality in breast cancer survivors.

Now, a review recently published in the journal Nutrients by researchers from the University of Catania in Italy suggests that following a keto diet may have therapeutic benefits for people with breast cancer.

Over the years, scientists have examined the different ways diet can affect breast cancer.

Previous research shows that unhealthy dietary practices may increase breast cancer risk. For example, a study published in September 2023 found a link between ultra-processed food consumption and increased breast cancer risk.

Increased sugar intake has also been associated with a higher risk for breast cancer, including drinking sugar-sweetened sodas.

Conversely, past studies also report that good nutritional habits may positively affect breast cancer prevention and treatment.

A study published in May 2021 found that eating more fruits, vegetables, cheese, and soy products. In addition, less red and processed meat was associated with a lower risk of breast cancer.

Research published in April 2023 reported that following the Mediterranean diet had a potentially protective effect against breast cancer.

Furthermore, a study published in November 2021 reported that the type of food a person with breast cancer consumes may be effective at easing cancer treatment-related toxicities and improving prognosis.

People following a ketogenic — or “keto” — diet obtain most of their daily calorie intake from protein and healthy fats and less from carbohydrates.

In the standard keto diet, a person would only obtain between 5–10% of their daily calories from carbohydrates.

Placing less focus on carbohydrates causes the body to burn fat for energy instead, thus entering a metabolic state called ketosis.

Previous research shows some potential benefits to following a keto diet, including promoting weight loss, suppressing appetite, and keeping the heart healthy.

Additionally, the keto diet has been shown to assist in the management of certain conditions such as type 2 diabetes, epilepsy, Alzheimer’s disease, polycystic ovary syndrome (PCOS), and cancer.

However, the keto diet also has some potential downsides. Many people starting the keto diet develop a “keto flu” as their body adjusts from burning carbs to fat.

The keto diet can also cause long-term side effects, such as kidney stones, vitamin deficiency, liver disease, and hypoproteinemia, where a person’s levels of protein in the blood are too low.

The keto diet is also not recommended for people with any conditions affecting their gallbladder, pancreas, liver, or thyroid, as well as pregnant people and people with eating disorders.

For the current review, researchers assessed the evidence so far about the potential link between the keto diet and breast cancer. They did this by performing a comprehensive literature search of preclinical and clinical studies examining this link.

After analyzing the data, the scientists reported that existing studies provide a diverse range of findings, with some suggesting that a keto diet may help with inhibiting tumor growth and improving treatment response in breast cancer.

However, the researchers cautioned that clinical trials are still needed in order to prove these possible positive effects, as the results are currently inconsistent, with limited human trial data.

Additionally, the scientists said there are also concerns regarding the safety and long-term effects of sustained ketosis in cancer patients.

While some of this study’s findings may be positive, experts caution that the keto diet cannot prevent or treat breast cancer.

“I would say that research is very preliminary at this point and I don’t recommend anyone diagnosed with cancer or wanting to prevent breast cancer to adopt a specific diet,” Dr. Parvin Peddi, a board-certified medical oncologist and director of Breast Medical Oncology for the Margie Petersen Breast Center at Providence Saint John’s Health Center in Santa Monica, CA, told Medical News Today.

“What is refreshing is that there are now multiple ongoing clinical trials that are carefully randomizing cancer patients to ketogenic [versus a] normal healthy diet, and hopefully they will provide answers as to the benefit and if so, degree of, this diet in conjunction with therapy for breast cancer,” she added. “We need clinical trials ongoing at this time to complete and be published before recommending this to patients.”

It is also important to note that the keto diet is not for everyone, and if going on a restricted diet burdens a person with breast cancer and adds stress resulting in a decline in quality of life, then this type of diet needs to be reevaluated, explained Anabelle Ahdoot, clinical nutrition manager and oncology nutrition specialist at Saint John’s Cancer Institute in Santa Monica, CA.

“Major weight loss and malnutrition must be avoided during cancer treatment and if putting limitations on what the patient can and can’t eat results in that, then the harm may outweigh the potential benefit,” she advised.

“Additionally, since like any extreme diet which severely limits or excludes certain foods, the keto diet may in turn lead to some other deficiencies and shortcomings in the long run leading to a proinflammatory environment which we were trying to avoid in the first place.”

– Anabelle Adhoot

Ahdoot also told MNT that any type of diet needs to be evaluated “in conjunction with” the existing medical modalities and treatments, such as chemotherapy, radiation, and other targeted therapies, under the supervision of a medical professional.

“When facing cancer, the main priority and focus must be on preserving the patient’s muscle mass, strength, and overall well-being while undergoing medical treatment,” she explained. “Patients are advised to consult their health care professionals before taking any extreme measures with anything, including their diet.”

Title:

Content: Facebook Twitter

Tomatoes instead of bread? A deeper look at the keto diet

The latest research on the keto diet explained

SHARE Tomatoes instead of bread? A deeper look at the keto diet

If you’ve seen tomatoes used as buns or cucumber slices for sandwich bread or riced cauliflower instead of rice, then it’s possible you’ve encountered the ketogenic diet, which is also known as the keto diet.

Here’s a deeper look into what the keto diet is, the possible benefits and risks of the diet and what the latest research says about eating keto.

What is the keto diet?

The keto diet is a way of eating that’s low on carbohydrates and high on fat. That’s why you’ll see some keto social media influencers stop using hamburger buns made out of flour and instead turn to tomato slices. According to Harvard Health Publishing, the diet tries to get a person into ketosis and use ketone bodies as fuel.

This means to eat keto, a person would have to eat more fat in their diet and less carbohydrates. Harvard Health Publishing said, “Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.”

Typically, a person will need to eat 20 to 50 grams of carbohydrates a day to get into the ketosis state, per the Cleveland Clinic, depending on a person’s needs. This means the bulk of a person’s diet would be low starch vegetables, cheese, meat, butter and fat, eggs and foods similar to this.

The keto diet has been talked about in connection with the Atkins diet. According to the Mayo Clinic, a cardiologist named Robert C. Atkins made the Atkins diet in the 1960s. It’s a low carbohydrate diet which a person follows in phases. One of the main differences between keto and Atkins, per Healthline, is on Atkins, a person gradually increases their carbohydrates after being on the diet and the keto diet involves a person staying at the same level.

Who made the keto diet?

William Banting, a funeral director, is sometimes credited with devising the keto diet in the 1860s as a way for him to lose weight. According to Insider, Banting tracked and shared his daily meals in a booklet. The keto diet wasn’t used in clinical practices until the 1920s.

James W. Wheless said doctors in the 1920s started using the keto diet as a way to treat children with epilepsy. The diet is now used for some chronic conditions like Type 2 diabetes or polycystic ovarian syndrome.

What foods do you eat on a typical keto diet?

A typical keto diet will include foods which fit the bill of being low in carbohydrates and high in fats. Foods like salmon, beef, chicken, cheese, leafy greens, broccoli, zucchini, nuts, seeds, cream, butter, olive oil, avocados and eggs are some examples of foods commonly eaten on a keto diet.

What foods aren’t allowed on keto?

Technically, any food that isn’t too high in carbohydrates is allowed, but since carbohydrate limit is so low, eating a couple pieces of bread along with some fruit could result in someone not reaching ketosis.

Some foods which would have to be limited or eliminated on a keto diet include flour, bread, grains, baked goods, chips, high sugar fruits, potatoes, corn and other foods higher in carbohydrates.

Potential benefits of keto

Some of the benefits of keto include weight loss and blood sugar regulation, per Healthline. There’s also some evidence it may help with cholesterol.

Potential risks of keto

There are some potential risks associated with the keto diet. UChicago Medicine said, “The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.”

Another potential risk is what’s called keto flu. Harvard Health Publishing said keto flu can start a couple days after starting keto. They said, “Headache, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation are just some of the symptoms of this condition, which is not recognized by medicine.”

Latest research on keto

Last week, a report from the American Heart Association ranked the keto diet low in terms of its impact on the heart. The Washington Post reported, “But they generally require limiting a lot of “healthy” carbs that align with the heart association’s dietary principles, like beans, whole grains, starchy veggies, and many fruits. And they typically include a high intake of fatty meats and foods rich in saturated fat.”

What are the risks and dangers of combining the keto diet and intermittent fasting?

What are the risks and dangers of combining the keto diet and intermittent fasting?

What are the risks and dangers of combining the keto diet and intermittent fasting?