10 Things That Can Make Incontinence Worse
(Health.com) -- Incontinence can happen to anyone, although it's more common in women than in men. "Mild urinary leakage affects most women at some time in our lives," says Mary Rosser, M.D., Ph.D., an assistant professor in obstetrics and gynecology at Montefiore Medical Center, in New York City. "Although it is more common in older women, younger women may experience leakage as well." You may have stress incontinence, urge incontinence, or some other type. The good news is that there are treatments -- and lifestyle changes -- that can help. Health.com: What type of incontinence do you have? Fluid intake It's no surprise that too many drinks -- whether water, milk, or other beverages -- can be a problem for people with incontinence. However, you can't solve incontinence by severely cutting back on fluids. This can lead to dehydration, constipation, and kidney stones, which can actually irritate your bladder and make symptoms worse. It's important to get the right balance, says Rosser, who recommends about two liters of fluid a day, which is eight 8-ounce glasses. (The right amount depends on your lean body mass.) If you're prone to nighttime incontinence, cut back your fluid intake in the evening. Alcohol If you have incontinence, happy hour can be anything but happy. Alcohol is a diuretic. It causes you to produce more urine, which can contribute to urge incontinence. And it can irritate the bladder, which is a problem for those with overactive bladder. "Limiting the amount of alcohol you consume to one drink a day can help," says John L. Phillips, M.D., program director of urology at New York Medical College, in Valhalla, New York. Coffee and tea Coffee and tea, once your best friends, may now be your worst enemies. They contain caffeine, which like alcohol, is both Continue reading >>
Will This Kick Me Out Of Ketosis?
A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>
Best Keto Supplements To Take For Weight Loss
Supplements can help promote good health or fill in any “gaps” we might be missing on a ketogenic diet. We’ve already talked about vitamins and minerals you may need to supplement on keto, but what about supplements specifically for weight loss? Below, we’ll cover the top supplements used by those eating ketogenic for weight loss and how to best use them. Exogenous Ketones Exogenous ketones are externally-made ketones you consume, meaning they aren’t created inside the body. Taking them can help you get into ketosis faster. And the faster you get into ketosis, the more you’ll aid weight loss efforts. There are three ketones created when we’re in ketosis, but beta-hydroxybutyrate (BHB) is the form used in exogenous ketones. By taking BHB, you’re giving your body an instant supply of ketones to use for fuel. They can also help you avoid some of the side effects of transitioning from eating carbs to eating fats. With the right exogenous ketones, you can get into ketosis more quickly than just eating a ketogenic diet alone (but you still must be eating for ketosis). However, not all ketone products are created equal, so let’s talk about the differences. How to Find Quality Exogenous Ketones Don’t just Google and purchase the first exogenous ketones product you find. The details matter. Here’s what to consider: Clean ingredients. Some products include a bunch of artificial flavors, fillers, gums, or binders. In fact, some will even contain carbs! This is neither good for you or good for ketosis. There’s a reason Perfect Keto Base has absolutely NO fillers, gums, sugars, or carbs—just pure ketones. 11.38 grams per serving, in fact. Quality ingredients. Source and quality matter! There’s no point in spending your hard-earned money on a ketone produc Continue reading >>
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Perfect Cup Of Ketoproof Coffee
Ketoproof coffee is quite a bit healthier than your average breakfast, and it has the calories to match. Commonly used in intermittent fasting, ketoproof coffee gives plenty of energy and a great satiated feeling throughout the morning fasting hours. Now, I want to explain this further. Drinking this coffee will break your fast from the night time, but it will ramp up your metabolism with caffeine and fats. This is to help you get through the fasting process in the 10+ hours ahead. Personally, I drink 2 cups of this in the morning – fast all day – and eat at 9pm. If you’re only using this for breakfast, and still eating a lunch, then it’s not really intermittent fasting. Our favorite brew is made with a pour over and goose-neck kettle. I chose the Bonavita Variable Temp Kettle because it’s on the cheaper side for the quality that you can get. If you’re a coffee lover, it’s definitely worth the splurge! For the pour over, we have an Osaka “Lake Masu” Pour over. It’s really just for the design – I think it looks fantastic. You can easily get a cheap one here that’ll do the same exact thing though. Don’t forget that you’ll most likely need some coffee filters, too. If you’re not a morning person and just want a quick and easy cup of coffee, you can always consider a Keurig Coffee Maker. I’ve owned numerous in the past and they’re great machines if you want convenience. It doesn’t take up much more room than a regular coffee maker and you can usually get small drawers or stands that will hold the k-cups for you. Plus, you can switch up the flavors with just about any type you want! Even though k-cups have come a long way on consumer safety and ecological factors, you still might want to grind your own fresh coffee. Luckily, you can grab a Continue reading >>
The Ultimate Guide To Ketones And Ketosis
Ketones and Ketosis are one of the hottest health trends right now and are rising in popularity - so what’s all the fuss about? Many people still don’t know what ketones are or why ketosis would be a desirable lifestyle, but as more and more people experience the benefits a ketogenic lifestyle can offer, the clearer it becomes. We’re here to help you sift through the facts and fallacies so you can understand what ketones and ketosis are and whether or not a ketogenic diet is right for you. We’ll start with the basics of what it means to be ketogenic or live in ketosis. Then you’ll get a break down of the best diet tips and recipes. BONUS: Access the FREE Ketosis Cheat sheet What are Ketones? Humans naturally get energy from glucose which is the result of broken down carbohydrates. Ketones are an alternative fuel source to glucose made by breaking down fats for energy as opposed to glucose. People who suffer from epilepsy, Parkinson’s, Alzheimers or even those who just have an aging brain tend to have dysfunctional glucose uptake in the brain. In fact, more and more research is providing evidence that these are diseases of lifestyle - brought on by insulin resistance and too many carbohydrates consumed over a lifetime. When the liver is in ketosis and is able to construct ketones from fatty acids for energy for the brain to function, our bodies are able to function for longer periods of time without needing to constantly be fed. Cognitive Benefits of Ketosis The benefits of following a ketogenic diet and using ketones for brain function aren’t restricted to those with an aging, epileptic, Parkinson’s or Alzheimer's brain. Even healthy people can drastically improve their brain function and overall health with ketones. The trend of high fat, low-carb diets Continue reading >>
Living Longer With Coffee
Drinking coffee on a low carb diet has never been so controversial. There’s a long list of science-backed health benefits of coffee. But is fighting disease and living longer worth the risks of caffeine? Best coffee for low carb diets Caffeine reactions on low carb Benefits, health studies and research When to kick the coffee habit Is Coffee OK for Keto? Some low carbers have no problems with coffee, while others release unhealthy levels of cortisol – a stress hormone. These low carbers become over-stimulated and easily dependent on the caffeine in coffee. Everyone reacts differently to coffee and caffeine. If your low carb diet is stable with minimal cravings for sugar, drinking a few cups of coffee per day is safe – and enough to gain some major health benefits. One cup of coffee adds only a carb or two to your daily total, and is a fast way to add healthy fats to your low carb diet. Best Coffee for Ketosis Espresso and black coffee are almost zero carb, perfect for your low carb diet. Use heavy cream or half-and-half, and sugar substitutes. Feeling adventurous? Drink a healthy fat-burning coffee made with butter. Reasons to Add Coffee It is well-known that small amounts of caffeine are good for attention, clarity and brain function. But coffee also improves our health, extending our lifespan. Some studies show both caffeinated and decaffeinated coffee have the same positive health effects. These studies suggest something other than caffeine in the coffee is responsible for the results. Health Benefits of Coffee Coffee stimulates peristalsis, helping relieve constipation. Coffee has beneficial antioxidants. Drinking coffee lowers the risk of depression among women. Coffee with heavy cream is an acceptable low carb treat and an excellent substitute when you’re Continue reading >>
Caffeine On A Ketogenic Diet: Friend Or Foe?
Caffeine is one of the most popular ingredients worldwide. Although it provides many benefits, caffeine can have negative effects as well. Whether caffeinated beverages are mostly helpful, potentially counterproductive, or neutral for people on keto or low-carb diets is somewhat controversial. This article explores caffeine's effects on health in the context of a carb-restricted diet and makes recommendations for consuming it in a way that maximizes benefits while minimizing side effects. What is Caffeine, and How Does It Work? The scientific name for caffeine is 1,3,7-trimethylxanthine. Caffeine is the most common stimulant in the world, consumed by an estimated 80% of people worldwide and 90% of Americans on a daily basis (1, 2). Caffeine vs Other Stimulants Although some consider it a psychoactive drug because it stimulates the central nervous system (CNS), caffeine's mechanism is different from that of cocaine and other stimulants. These stimulants work primarily by binding to the dopamine transporter. Dopamine is a neurotransmitter (chemical messenger that transmits signals between nerve cells in the brain) that allows us to perceive pleasure, excitement, and reward. When cocaine binds to the dopamine transporter, it prevents the removal of dopamine from the nervous system, thus amplifying its effects. By contrast, although caffeine enhances dopamine activity, it works by blocking the effects of another neurotransmitter called adenosine, which causes relaxation and sleepiness. By binding to the brain's adenosine receptors, caffeine allows us to remain awake and alert (2). Which Foods, Beverages and Medications Contain Caffeine? Although caffeine occurs naturally in tea, chocolate, kola nut, and other plant foods, it's most often associated with coffee. In fact, its Continue reading >>
Ketogenic Freedom Or Why I’m On A Keto Diet
The day I decided to go on a ketogenic diet was the day my recreational interest in nutrition became obsessive. I started reading books about it, researching all the latest scientific papers that showed most promising results, especially regarding health optimization and muscle recovery, and fueling my enthusiasm with the experiences I made myself by being on the diet. This was over a year ago. Strength performance was my greatest concern, though. I didn’t need to lose weight, as I was already below 10% body fat, but I wanted to build strength. Now common bro science teaches that a man won’t grow strong without carbs. And I knew for sure that I can get stronger with carbs—because up to that point I had built all of my strength using mainly low-glycemic carbs for fuel. So since my goal was to build strength, why did I try a ketogenic diet? I wasn’t fat, I wasn’t unhealthy, I wasn’t unhappy, I wasn’t mentally slow. Why did I want to fix something that wasn’t broken? The reason that made me try it was plain curiosity. I’ve always liked experimenting with different diets, and I’ve tried almost everything. I was curious about how the diet might affect my bodymind—my mind-body complex in its physiological, energetic, and cognitive functioning. What made me stay on the diet for over a year, however, was neither curiosity nor the diet’s positive effects. The real reason why I’m still living in a state of ketosis is freedom. Liberate yourself from sugar addiction! Sugar is a highly addictive substance. And a 21st-century craving for food is not a natural mechanism of your body telling you to refuel for energy and ultimately survival—no! Craving for food is a symptom of sugar addiction. If you’ve never practiced prolonged fasting, you probably don’ Continue reading >>
5 Supplements To Help Support A Ketogenic Diet
This post is brought to you by NowFoods® All Opinions expressed are 100% My own. **Post contains affiliate links** Ketogenic Diet If you have not started to hear the buzz that is starting to getting louder and louder around the web about the amazing results people are seeing from following a ketogenic diet – then you might want to get out a bit more… LOL The Ketogenic lifestyle is continuing to gain serious momentum as more and more people gravitate to this lifestyle change. It is a very effective way to maximize weight loss and see serious results. The Ketogenic diet is designed to help you shift your body from burning glucose {created from carbohydrate intake} as the main source of energy and fuel to burning fat for fuel and energy – this shift is revered to as Ketosis. – VERY simply put. If you want to read more in-depth scientific research and information – check this article out on bodybuilding.com When making the shift from being a “glucose burner” to a “fat burner,” these key supplements will help you make a smoother transition. Caffeine: Your body has been trained for fast fuel – Sugar and Carbohydrates break down very quickly and provide energy instantaneously. When you make the switch to being a fat burner, the switch is going to take some time. And you are going to feel sluggish and slow in the mean time. Caffeine will help you bridge the gap. But I promise once your body has fully transitioned to being a fat burner- you will have more energy and stamina than ever before!! Being a fat burner is the best energy source ever! Try a Pre-Workout Fuel, Fat Burner, Coffee, or tea in the interim. Supplement Your Greens: Once you transition to getting 75% of your calories from fat the obvious lack of greens can be a serious issue. Make sure that y Continue reading >>
Caffeine And Ketosis Is Coffee Ok On A Ketogenic Diet
You know how it goes; you just can’t start the day without a good strong coffee to get you up and running. But what about the interaction between caffeine and ketosis, does coffee have a negative effect on a ketogenic diet? Or any LCHF diet for that matter. This is a good question not only for coffee but other caffeinated beverages such as soda, energy drinks, and some supplements. The first thing I’d like to address is that there is no scientific study that points to any negative or positive interaction between caffeine and ketosis. However, Dr. Atkins (for which the Atkins Diet is named) does make a point of advising that people consume caffeine in moderation and that caffeine has been shown to cause hypoglycemic reactions in people who consume large amounts of it. Whether that reaction occurs in people who are on Keto or LCHF diets remains to be known. Personal Experience on Caffeine and Ketosis with my Keto Diet From personal experience I see no negative impact on ketosis from consuming caffeinated beverages, I drink probably too much coffee, the odd energy drink and caffeinated sodas from time to time and still maintain a state of ketosis. The best way to know whether or not what you’re drinking or eating is throwing you out of ketosis is to test yourself with a blood ketone glucose meter like this one here about 45 minutes after consumption. It must also be noted that one guy’s experience doesn’t form the basis of credible scientific research, that my friends would be “bro science.” So it’s for you to make the decision about what is best for you. I drink coffee and sodas because I like them, caffeine certainly isn’t purposely put into my diet for any nutritional benefit, and if you can go life without it, I say, “good on you.” What I can say Continue reading >>
Does Anyone Have Any Information On How Caffeine Impacts
Although caffeine is discussed in more detail in the supplement chapter, its potential effects on ketosis are addressed here. A popular idea. A lot of times I'm asked about the impact of caffeine consumption on ketosis. Does it help? Hurt? A new study out of Canada seeks to answer. I have been keto adapted for about 4 months now. Lost 30 pounds and 2 pant sizes and still going. The experience has been great overall. But. Ketosis and Caffeine keto - Reddit Low-carb dieters who consume very few carbohydrates often go into ketosis. Ketosis develops when you use up your glycogen stores and. Page 189–“Excessive caffeine has been shown to cause a hypoglycemic reaction, which. But what about the impact of caffeine on ketosis? Caffeine & Ketosis Friend or Foe? - David A lot of times I'm asked about the impact of caffeine consumption on ketosis. Does it help? Hurt? A new study out of Canada seeks to answer this question. Take Dr. Berg's Advanced Evaluation Quiz Your report will then be sent via email analyzing 104 potential symptoms. Continue reading >>
Ketogenic Diet Faq: All You Need To Know
Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>
How To: Get Started On The Ketogenic Diet
Hey everyone! When I first started the ketogenic diet I did lots and lots of research, which I highly recommend for everyone to do. Below you will see all the resources I used and still use to have success with the ketogenic diet. To learn more about my journey, tips, advice, and over 100 EASY low carb recipes check out my first book, Simply Keto. Educate yourself Learn about how ketosis works, what foods to eat and other helpful advice. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit. Set up your macros by visiting to the Keto Calculator! Easily calculate your personalized macros here! (The keto calculator is also linked in the top menu on the homepage, so feel free to revisit it anytime for easy calculations!) Remember, the macros you calculate will be a starting point. Feel free to make adjustments as needed to find what works best for you! Food Diary – Tracking Macros Sign up/Log in to MyFitnessPal (aka MFP – which is FREE!) You can also use LoseIt, but I really love MFP! Once logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! While you are logged in to MFP, go to community, and groups and find the Keto group! Having a support system is a HUGE benefit. There are lots of people there willing to help keep you on track and encourage you, so add some Keto friends! You will also get to see what other people are eating and get some great meal ideas. You can change your diary settings to friends only or public if you want to share your food logs. (I HIGHLY recommend sharing your food logs because it holds you accountable!) Log your food every day. I absolutely hated logging at first but after two weeks I got used to it. MFP has a barcode scan Continue reading >>
Bulletproof Coffee Is Not For The Faint Of Heart
The health and performance enhancing credentials of bulletproof coffee, a.k.a. butter coffee, are impressive. But it's not a concoction to fuck around with—the blend of a strong caffeine hit and saturated fats can have quite the effect on your insides. Charlie Norton Jun 2 2014, 4:33pm Foto von thedabblist via Flickr It's mid-morning on a busy day when hunger pangs usually set in and lunch is still but a distant dot on the horizon. But today is different. I'm strangely fortified with a feeling of satiety. I'm brimming with purposeful energy and my conscious brain has a sharp sheen, keeping me focused. What's more is that I ate no discernible solid for breakfast. Rather, a veritable slick of strong coffee lathered with a heaped tablespoon of butter—the kind of breakfast that Withnail might have cobbled together with leftovers after a big night. Advertisement This was premeditated, though. I had drunk a mug full of bulletproof coffee (also known as butter coffee), an old world tradition that has re-emerged as a potent performance enhancer. The term was coined by American health guru Dave Asprey, who has harnessed his experience of drinking yak tea with butter at 18,000 feet in Tibet (it gave him astounding energy levels) into this turbo coffee. Mingma Tseri Sherpa, one of the world's leading mountaineers and 19-time Everest summiter, tells me, "We often drink tea with yak butter and salt. It's good for our health and we mostly drink it during winter. It's very common fuel for sherpas and climbing." RELATED: How To Make Perfect Pour Over Coffee This isn't about spooning any old butter into any old coffee, though. Margarine and instant coffee won't cut it. With bulletproof coffee, the quality of the ingredients is paramount. The coffee must be the lowest toxin and most Continue reading >>
What Is A Keto Diet? (the Ketogenic Diet 101)
The Ketogenic Diet (also known as Keto) has gone mainstream, leaving many people (including me!) asking: What is a Keto Diet? After all, you’re seeing ripped bodybuilders, figure competitors, and even normal men and women who just lead busy lives shed massive amounts of weight through this things called Keto. What is it? Why do it? Is it sustainable? What are the benefits? What are the downsides? These, and many more questions, I’m going to answer in this article, so if you’re asking “what is a keto diet?” you will have all the information you need to decide if a Ketogenic Diet is for you, you’ll have all the tools you need to get started. Related Reading: How I lost 23 pounds & 20 inches in 60 days of Keto What Is A Ketogenic Diet? A Ketogenic Diet, also know as the Keto Diet, is a very high fat, very low carb, moderate protein diet that is very popular because it can cause you to lose body fat very fast, and study after study after study has linked Keto with benefits against cancer, diabetes, Alzheimer’s, epilepsy, and more. Eating Ketogenically involves cutting carbohydrate intake from 200-300g daily down to 20-50g daily and replacing those missing carbs with fat. Reducing carbohydrates this drastically puts your body in a state of Ketosis. Ketosis is a metabolic state in which you body uses fat for fuel, rather than carbohydrates. When you eat normally, when you consume more carbohydrates than you body needs to run for the next 24 hours or so, you body turns those excess carbs into fat and stores them as (unwanted) body fat. But if you cut the carbs in your diet drastically, your body enters Ketosis and starts burning that stored fat for fuel, resulting in better health and body composition for you. 4 Types of Ketogenic Diets Cutting your carbs sounds Continue reading >>
