After sharing my article Tips on How to Retrograde Carbs and Prevent a Glucose Spike yesterday, JM, my former classmate from the Institute of Public Health of the University of the Philippines, said, I don’t remember if I’ve mentioned this already. In addition to cooking rice in batches, I sometimes cook it with extra virgin coconut…
My recent articles and videos examined how eating preload foods that stimulate incretin and insulin secretion can lower postprandial blood sugar. In this article, I present how we can enjoy the carbs we are used to eating while preventing a glucose spike. Here are some tips and tricks to maximize the retrogradation process and incorporate…
This article discusses studies from five countries showing that even trace amounts of lithium decrease all-cause mortality. Decreased all-cause mortality does not mean that you will live forever, but it lowers the chances of dying from any cause. If in case someone develops a heart attack, stroke, or gets into an accident, there is a…
This article discusses how I lowered my one-hour post-prandial or after-meal blood sugar using Tabata training. A blood sugar of more than 155 mg/dl (8.61 mmol/L) one hour after eating has been associated with higher all-cause mortality. It is also predictive of heart attacks, strokes, type 2 diabetes, and kidney failure. If, for some reason,…
The amazing video below shows a 64-year-old man lifting, throwing, and catching heavy stone weights like tennis balls. That was how he cured his ulcerative colitis. Wang Bingrong was an excellent chef in China and worked from morning till night. Initially, his customers asked him to have some drinks with them, which slowly became an…
My left shoulder was aching yesterday, probably from one of my deadlifts, pull-ups, kettlebell press, or push-ups. I tried to look for the cause to prevent it from worsening and improve my technique. I happened to stumble upon Dr. David Middaugh from El Paso Physical Therapy. In his video below, Dr. David said, “Shoulder impingement,…
In my years working in the emergency room, I have seen patients who got injured while doing exercises to get healthier. I’m no exception. Ever since I posted this article, Walk After Meals to Prevent Sky High Blood Sugars, I have been walking on the treadmill for about 20 to 40 minutes daily. However, I developed…
This article is about a study showing that five sets of German Volume Weight Training are as effective as the typical ten sets. German Volume Training (GVT) is a weight-lifting method to increase muscle size without using the heaviest weight you can lift. Larger muscle fibers can consume more glucose while exercising. The downstream effects…
This article presents a study that showed that different exercises could lower blood pressure similarly. The research was made to answer the question. What exercise is the best to lower blood pressure? Is it aerobic or weight lifting, or should they be combined? Forty-two participants, age 54 ± 11 years, with a resting blood pressure (SBP/DBP) of 137 ± 9/86 ± 6 mmHg…
A meta-analysis published in Human Reproduction showed a continued global decline in sperm counts.[1] The research studied the sperm concentration and total sperm count of men from North America–Europe–Australia, and South/Central America–Asia–Africa using 223 studies from 1973-2018.[1] The study results pertain to young men who are unlikely to be aware of their fertility, such as…
Damar Hamlin, the Buffalo Bills safety who had a cardiac arrest during the recent Monday Night Football three days ago, has made substantial improvement according to his doctors at the University of Cincinnati Medical Center. From the Buffalo Bills website, Among those improvements include Hamlin being awake and responsive with the ability to move both…
Resistance exercises increase skeletal muscle fiber size and number. That is good for everyone, especially those with obesity or type 2 diabetes. That’s because muscle fibers use more glucose, lowers blood sugar, and control diabetes. Coupled with intermittent fasting, resistance exercises can burn many calories and body fat and produces weight loss. Resistance exercises are…
This article features a study that showed that ketosis could start earlier when high-intensity aerobic exercise is done at the start of fasting. Ketosis is the state the ketone levels are high enough to be an energy source. In times of no caloric intake, glucose gets depleted, and the body starts to convert body fat…
This article presents a study that shows that exercise suppresses the release of the hunger hormone to delay hunger while fasting. The study was presented at the International Journal of Exercise Science conference in 2021. The researchers were from Brigham Young University. Brigham Young is the second president of The Church of Jesus Christ of Latter-day…
This article includes two case reports from a male and female and recounts the health improvements in their pelvic area after doing kettlebell exercises. Specifically, the article deals with positive changes regarding stress incontinence, vaginal dryness, hemorrhoids, and erectile dysfunction. Next, I explain how kettlebell swings improved their health. A kettlebell (KB) looks like a…
This article was first released on March 13, 2019. It is republished with new information. One concern with intermittent fasting is lean muscle may shrink. This article presents two studies that showed that lean mass or muscles are preserved with intermittent fasting. The first study showed that after eight weeks of alternate-day fasting, the muscles…
I initially posted on August 15, 2020. This article is updated with more information. This article shows several studies that show that minor improvements in the level of physical activities can make a difference in life expectancy no matter what age or gender. Highlights Exercise lowers the risk of dying early from all causes. “All…
This article was initially published on May 16, 2019. It has been updated. What is Cytokine? Cytokines are signaling proteins. Think of cytokines as text messages from one organ to another organ. The signal may be a ‘yes,’ “no,’ ‘make some more” (positive feedback loop), or that’s enough (negative feedback loop). The signals may be…
This post was initially released on October 25, 2020. It has been updated. Intermittent fasting in diabetics has many benefits. It reduces blood sugar, lowers weight, triglycerides, total cholesterol, and decreases the need for medications. However, people with Type 2 diabetes or adult-onset diabetes who would like to do intermittent fasting should avoid complications. Possible…
Wim Hof is a man with extraordinary abilities. In a GQ article that featured the Ice Man, Wim Hof “holds 20 world records ranging from the world’s longest ice bath – 1 hour and 52 minutes and 42 seconds – to his successful attempt to scale Mount Everest wearing nothing but shorts, shoes, and a…
