Great Health Part 3

Improving Your Metabolic Health.

Great health requires resilience in the following 4 domains:
1.  Physical
2.  Social
3.  Mental
4.  Emotional

Promoting healthy energy utilization and storage by understanding the NEXUS of intermittent exhaustion of stored liver glycogen through a healthy DIET and EXERCISE is the JUST RIGHT STORAGE or optimum condition to live a healthy life.

Stages of health deconditioning.

Optimum >  metabolically healthy, overweight > metabolically healthy, obese > metabolic syndrome, obese > Co-morbid disease, obese (diabetes, hypertension, atherosclerosis, heart attacks, strokes.)

Caveat:  some persons cannot gain weight but develop metabolic syndrome and co-morbid diseases without obesity.  NOMS = non obese metabolic syndrome.

Stages of health reconditioning.

Co-morbid disease control > metabolic syndrome, obese > metabolically healthy, obese > metabolically healthy, overweight > optimum.

What is the optimum diet?
What diet is associated with lowering of blood pressure by 11-14 points, lowering fasting insulin levels,  lowering blood lipids, lowering triglycerides and lowering LDL numbers and improving their lipoprotein particle counts and number?
What diet lowered all cause mortality by 0.3% over a 5 year period?

The DASH diet and the closely related MEDITERRANEAN diet.

What is the simplest way to choose this diet?

By following 2 rules.
1.  Limit starch to less than one fist sized serving per meal or snack.
2.  Eat an ounce of nuts or other healthy fat daily.

Notice that the high starch diet is to be avoided.
Notice that adding healthy fat daily changes the ratio of good fats to neutral fats.  Bad fats such as trans fat should be avoided.

When to fuel up with the MEDITERRANEAN  diet?

When the glycogen tank has been exhausted and the fuel light would come on if humans had a fuel indicator light.

The secret of metabolic health is to DIET and EXERCISE in a way that empties the glycogen tank intermittently between meals and snacks to keep the JUST RIGHT STORAGE of liver glycogen.