Hello everyone! I am often asked about my opinion of the keto diet. I tried a very similar diet when I was exploring what would help me with my autoimmune diseases (which is why Eat Burn Sleep was created). So, I have first-hand knowledge of how being on an extreme diet feels initially, in terms of how my body responds and, unfortunately, what happens in the long run. This is the reason why I investigated what is actually happening to your body when you embark on a ketogenic diet. For the purpose of this article, I am going to explain what the keto diet does to someone who suffers from diabetes.  

What is the Keto Diet?

The role of fasting in treating diseases has been around for thousands of years. The ketogenic diet was developed in the 1920s as a treatment for epilepsy, adopted in the 1970s, and it became more popular in the 1990s for weight loss. It has really spiked in the last few years with thousands of endorsements on social media, claiming it to be the queen of diets for rapid weight loss and leveling blood sugar in diabetes. The diet consists of high fats, moderate proteins, and low carbohydrates. The dietary macronutrients on a ketogenic diet are 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. The reason why it was used for adequate treatment (under high supervision) for epilepsy was that when the body is forced to use fat due to fewer carbohydrates, ketones are produced. Ketones provide the brain with an alternate energy source, and this has an anti-epileptic effect on the brain, resulting in seizure control.

Is the Keto Diet Good for Treating Diabetes?

Diabetes is a disease that occurs when your blood glucose is too high. Blood glucose is your main source of energy, and it comes from your diet. Insulin, the hormone made by the pancreas, helps glucose from your diet get into your cells in order to be used for energy. When your body doesn’t make enough insulin, glucose stays in your blood and doesn’t reach your cells. Diabetes will respond to the keto diet initially because it has the advantage of reducing serum glucose levels. As a result of lower blood sugar levels, less insulin is needed, and the pancreas is less stimulated. An unhealthy lifestyle and overconsumption of sugar and carbohydrates causes type 2 diabetes. You can develop it at any time in your life – even in childhood. This is why the keto diet might produce results in the beginning.

However, type 1 diabetes is an autoimmune disease.

Your body does not make enough insulin, and your immune system attacks and destroys cells that are in the pancreas that make insulin. Ultimately, an autoimmune disease needs to be treated with an anti-inflammatory lifestyle. Not only an anti-inflammatory diet but a whole anti-inflammatory lifestyle (as with all autoimmune conditions related to chronic inflammation, which is why I developed the Eat Burn Sleep method).

What are the Dangers of the Keto Diet?

The keto diet is gaining popularity because of the initial and quick weight loss. Everybody wants quick fixes! I admit that when I tried a diet similar to keto, I lost weight. I thought that it was wonderful, but then I experienced the downside.

On the keto diet, long-term health is jeopardized because such a diet presents several issues.

I will explain: The High Fats: Allowing for 60% of macronutrients to be allocated to fat is very heavy for liver health. The liver is responsible for over 500 functions in the body, including lipolysis (fat burning), hormone homeostasis (hormone regulation), blood production, toxins excretion, etc.   With such a high percentage of fats in the diet, the liver has to work harder to process the fats (just like alcohol or sugar).  The body needs fats in the diet, but they have to be good fats and in moderate amounts.  What happens is it puts the other functions like hormone homeostasis and lipolysis on the back burner. It makes fat processing a priority, rather than burning fat from your stores for energy. It becomes overloaded and toxic. A toxic liver can lead to several health issues and promote chronic systemic inflammation. This process, incidentally, is what makes the keto diet popular. As I mentioned above, when you go into ketosis, you stop tapping into the glucose in your blood, but you start going into the fat reserves in your system. This results in a buildup of acids called ketones within the body. It is forcing the body to rely on fat for energy rather than carbs. That is the theory, and it works for a short while. The Low Carbs: I wouldn’t ever advise anyone to cut down on carbohydrates. Good carbohydrates are needed for hormone function, sleep, and mood. When you release insulin (the hormone that you release when there is sugar in the blood), you want to release moderate amounts. That is why I advise good carbohydrates. Insulin is the precursor to serotonin – the happy hormone, which is the precursor to melatonin – the sleep hormone. If you cut down insulin production completely, your insulin release will go down, which means your serotonin will go down, which, of course, leads to low moods and possibly depression.

Serotonin is also a natural appetite suppressant, too.

So, without it, of course, you are more likely to feel ravenously hungry. It leads to a lack of satiety, cravings, and possibly binge-eating!

Is Sleep Affected by the Keto Diet?

Last but not least is the impairment of sleep that occurs due to low carbohydrates and lack of melatonin. Sleep is imperative for optimum health. During sleep, 75% of the Human Growth Hormone (HGH) is produced. This is essential for hormone repair and the turnover of bone, muscle, collagen, and burn fat. Also, during sleep, the regulation of two hormones that are linked to hunger happens. Grehlin is responsible for hunger, and leptin is responsible for feeling full. In the daytime, these neurotransmitters are increased and decreased, signaling the need to consume calories. With little sleep, these neurotransmitters become dysregulated. There can be an increase in grehlin and a decrease in leptin. This ultimately leads to an insatiable appetite, e.g… No matter what you eat, you are not feeling satisfied! Sleep increases resistance to oxidative stress, which is an imbalance of free radicals and antioxidants in the body.

Oxidative stress increases chronic inflammation. This damages DNA, proteins, and cells and leaves the body to be more susceptible to disease.

So, having diabetes, an autoimmune disease, has already opened up the inflammatory pathways to acquiring more autoimmune diseases, like hypothyroidism and coeliac disease.

You really need good sleep for optimum health!

A 2022 study on patients with Type 1 and Type 2 Diabetes shows a link between poor sleep and lower glucose tolerance. Good sleep is essential for blood sugar control in healthy subjects as well as diabetic subjects. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8994826/ That is why, on my Eat Burn Sleep plan, I advise good carbs in the evening so that you sleep well and be healthier.

If you have weight to lose, you will have a better body composition with good sleep.

Starving the body of good nutrition and bingeing due to a lack of serotonin and hormone imbalances and less sleep leads to weight gain, imbalanced sugar levels, lower moods, metabolic dysregulation, and making the body susceptible to more disease.  

Is Keto a Healthy Choice to Treat Diabetes?

So you can already see why all of this disruption on the body would do anybody harm, let alone people with health conditions. A well-fed, healthy body with the right nutrition at the right time throughout the day does not constantly send signals for more food, renders you depresseddepressed and keeps you awake at night! The keto diet is most definitely not a good, healthy choice for diabetes type 1 and type 2 diabetes sufferers, despite the initial experience of maintaining glucose. As an autoimmune disease, it is essential for diabetes sufferers to focus on lowering chronic inflammation. Plus, it stabilizes blood sugar levels to alleviate their symptoms and avoid further complications. Lowering inflammation is for long-term health and not a quick fix that jeopardizes health further. Chronic inflammation plays a major factor in both diabetes type 1 and type 2 as shown in this 2019 study by Tsalamandris et al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523054/

Always check in with a health professional about any diets that you want to follow. Your health is your most precious asset.  

What is the Best Diet for Diabetes Sufferers?

This anti-inflammatory platform for reducing inflammation holistically offers the best solutions for diabetes sufferers. It allows for the regulation of blood sugar levels and simultaneously for chronic inflammation to be tackled. The method is finely calibrated, but it is not extreme, so it has no negative side effects – just positive ones that continue. The anti-inflammatory meal planning and recipes are created with a good balance of foods from all of the important food groups. Food and all of its components and nutrition can affect the function of the gut microbiota, which is important when it comes to gut and overall health. The keto is not a balanced diet.

Thousands of people around the world are healing, are at optimum health, and are in long-term remission because of the Eat Burn Sleep Method.

There’s a reason why extreme dieting and fasting like the keto diet were designed to be used under medical supervision (for epilepsy, not diabetes) within a hospital. My advice is not to try anything extreme. Extreme diets cause extreme issues, both physically and mentally. I reiterate: make sure your doctor approves the diet that you do! Your health is your most valuable asset. Invest in it and look after it. You may also be interested in the following: If you are looking to lower your cholesterol, please check this article. How Can You Lose a Lot of Weight Fast? Diabetes Advice: Is Drinking Tea Good For You? Watch the videos. There are plenty to choose from! Including mental wellness, motivation, skincare and beauty, conditions, health taboos, nutrition advice…..(I keep adding and uploading!). I am continually researching and sharing. How to Detox Your Liver Naturally Weight Loss and The Link To Sleep I wish you good health and hope that you have a lovely day! Favorite

Fixing Health Issues and Fine-Tuning Optimum Health

I recently enjoyed appearing on The Big Move podcast and chatting with Em Roberts. We discussed: *Taking charge of your health *My approach to nutrition – minimizing damage *Teaching educated moderation when it comes to health *What chronic inflammation is *Why gut health is so important *Neurotransmitters and immune cells *How Eat Burn Sleep helps with specific issues and ensures optimum health *Removing the stigma around obesity *Being a good role model for my children *Taking the pressure off yourself not to be inspired every day *How to get through phrases when you don’t feel on top form *Talking to yourself for a positive outcome when it comes to bingeing  *Taking time away from screens for a good digestion *The Red and Green Brick Wall System on Eat Burn Sleep *The positives of social interaction *How to keep a positive mindset daily  *Rewiring subconscious habits   I also share what I tell my boys about the key to happiness! As a final takeaway, it is essential to: Invest in your Health – it’s Your Most Valuable Asset. I hope that you enjoy the podcast as much as I enjoyed being on it. Don’t forget to check out the podcasts on Eat Burn Sleep. I have amazing guests with incredible stories surrounding health. Have a wonderful day! Favorite

Boost the Production of the Sleep Hormone Melatonin

I was asked to comment for The Sun recently on how to get your best night’s sleep. Sleep is a huge focus of the Eat Burn Sleep program, of course, and I was pleased to share one top tip for a great night of sleep along with the rest of the panel! You can read the article in The Sun here. You may also be interested in longer posts about being tired or what happens during sleep and how to sleep well: Why Sleep Helps You Lose Weight, & Help with Anemia, B12, and Iron Deficiency. Favorite

Is Sun Exposure Good or Bad For You?

Hello Everyone! There is still so much debate about whether the sun is good for you or bad for you, so I decided to do a post on it. I have noticed that everyone recommends something different depending on the studies that they are most aligned with. Also, let’s remember the focus of many campaigns discussing the perils of sunshine. We have come from a culture of roasting in the sunshine to completely avoiding the sun, which results in either skin cancer or vitamin D deficiency. Here is my take on it in a nutshell:

Sun exposure is so good for you! In moderation. With protection.

I will explain why.  

How Does Sunshine Benefit Your Body?

There are multiple benefits that the mind and body receive from the sunshine, physically, mentally, and emotionally. Let’s start with vitamin D. Vitamin D is essential for absorbing minerals to keep our bones, muscles, and teeth strong. It is also vital for our immunity and many more metabolic functions. Unlike many essential vitamins obtained by food, vitamin D is synthesized through a photosynthetic reaction triggered by the presence of UVB radiation (which is from the sun).

90% is produced by sunlight and 10% by food.  

The efficiency of vitamin D production from sunlight depends on the UVB rays that penetrate into the skin. Although the skin cells carry out this process, it is primarily the liver where the conversion occurs. This is reduced if you are well-covered in clothing and sunscreen and have excess body fat.

What About Melanin and Sun Exposure?

Also, you must consider the skin pigment melanin; the darker the skin, the greater the risk of vitamin D deficiency. For instance, half an hour in the sun in a swimsuit yields 1.25mg of Vitamin D in the blood circulation if you have light skin. Tanned skin yields half of that, and dark skin yields half of that again at around .30mg. This reveals, of course, that darker skin needs six times more skin exposure than pale skin for essential vitamin D photosynthesis. It is recommended that a daily dose of 10-15 minutes for lighter skin and up to 120 minutes (dependent on skin pigments) of sun exposure provide good vitamin D production. This also explains how winters and countries where light is restricted, and the need for clothes encourage the likeliness of SAD.

Many conditions are associated with a lack of vitamin D and less than optimal mental and physical health for all of us.

Of course, this doesn’t apply to sun-sensitive individuals and those taking medication that cause photosensitivity. They will need a good diet and supplements.

Vitamin D allows calcium absorption from the gastrointestinal tract.

 

Are Vitamin D Supplements Enough?

In my opinion, supplements are never enough. There is no comparison between supplements and foods (but they are necessary for some). The body gets good vitamin D from food sources like mackerel, sardines, tuna, salmon, red meat, egg yolks, and mushrooms throughout these times.

Food is medicine.

Note: an anti-inflammatory, gut-healthy lifestyle supports your liver, immunity, cells, blood, and everything!

The bioavailability of nutrients in foods is always better than supplements because it is hard to increase serum levels via supplements alone.

It doesn’t even have to be organic, but food is always a better way of attaining the proper nutrients.  

Do Vegetarians Lack Vitamin D?

Vegetarians may be at a greater risk of vitamin D deficiency because food sources of vitamin D are generally from animal sources. That is not the most significant concern with vegetarianism and veganism. It is vitamins like B12 that vegetarians and vegans have to supplement. If a vegetarian eats plenty of eggs, they may be getting enough B12, but plants do not contain bioactive forms of B12, so a vegan has to supplement. Read: Help With Anemia, B12 and Iron Deficiencies, and What’s The Best Diet for Everyone? I am not a great fan of veganism because supplements shouldn’t be needed.

We should be getting everything we need from a balanced diet.

(There are so many vegan and vegetarian recipes on the Eat Burn Sleep program, but to achieve optimum health, there’s a specialized advice section on reintroducing animal protein back into your diet.) Watch the videos about why I don’t think being a vegan is a good move for optimum health and about my findings about supplements before you purchase any.  

Is Everyone Dairy Intolerant?

Vitamin D is also present in dairy (but I don’t recommend dairy for many reasons), but it is hard to digest. Although, it is interesting to note that people from Northern Europe are more likely to carry the gene that produces lactase, which allows them to digest lactose in the milk. This means that these people can extract vitamin D from dairy. However, I can’t because I am from Morocco.  

What Happens to Our Bodies Without Vitamin D?

Unfortunately, many Covid-19 fatalities were linked to vitamin D deficiency.

The coronavirus affected people with less sun because vitamin D is an immune regulator.

It is essential to have high vitamin D levels to fight viruses and stop autoimmune issues.

Vitamin D is important to maintain serum calcium and phosphorous levels to support metabolic functions, bone mineralization, and neuromuscular transmission. Maintaining a good serum level is imperative to reduce many physical and mental conditions. Without vitamin D, bones do not form properly, causing rickets in children and osteoporosis in women and men, and they go on to develop a painful disease called osteomalacia. Breastfed infants of women who are vitamin D deficient are also at significant risk. Without vitamin D, we are more prone to:

• a weakened immune
• low moods
• depression
• premenstrual tension
• hormonal disorders
• sleep disorders
• metabolic conditions
• being more susceptible to pain.

Should I Avoid the Sun on Statins?

You need vitamin D supplementation and exposure to sunshine if you are on statins. Statins lower cholesterol, and you need cholesterol for vitamin D production. Please follow the advice on sunbathing safely below to ensure you get maximum vitamin D. You may be interested in watching the video about Cholesterol in the Videos section.  

Sunshine Exposure and Cancer

Sun exposure and skin cancer surfaced in the late nineteenth century. People were cautioned to steer clear of the midday sun and not expose themselves to direct sunlight for more than ten minutes daily. Three types of skin cancer became common worldwide, and the message was that too much sun caused skin cancer.

Yet, did you know that too little sunshine can be detrimental to other cancers?

Studies show that scientists are worried about the emphasis on avoiding skin cancer, which obscures the larger concerns of diseases that can be treated with sun exposure.

Too little vitamin D in the body is linked to significant illnesses.

So, getting moderate sun exposure is more likely to be beneficial than not. Members can read expert advice for cancer prevention and recovery support here. Also, listen to my special guest, Karin Greenberg, on the Eat Burn Sleep podcast on Surviving Breast Cancer. Her technique in coping is inspirational! Have you read How Can You Prevent & Treat Cervical Cancer, Anti-cancer Diet: Recovery & Protection, & Reducing Cancer Risk & Recovery?  

How the Sunshine Combats Viruses

Vitamin D induces cathelicidin, a polypeptide that effectively combats bacterial and viral infections. This explains why effective treatment for influenza and tuberculosis in the last century was focused on putting patients in bed in the fresh air! Also, this explains why people with sicknesses like tuberculosis, bronchitis, diabetes, rheumatic disorders, and wounds were sent to rest in sunny climes in later years. Sunshine is linked to disease inhibition in arthritis, autoimmune diseases, thyroid, IBD, and many other chronic inflammatory diseases.

How the Sunshine Helps Sleep

We are creatures programmed to be outdoors in the daylight and in bed when it is dark. At this time, nocturnal melatonin is produced to aid in easier sleep patterns.

Melatonin is a key hormone for setting the body’s circadian rhythms.

Communicating a repeat signal to the brain and body, melatonin rises after dusk, commanding our bodies to sleep, and decreases throughout the night until we are exposed to sunlight or bright artificial light in the morning. Active wakefulness is kicked in until dusk, and the cycle is repeated. Melatonin also plays a vital role in reducing inflammation, countering infection, suppressing skin damage, and clearing other diseases.  

Why the Sunshine Suppresses Appetite

Exposure to sunlight encourages the release of serotonin. Also known as the happiness hormone, serotonin is a neurotransmitter produced in the central nervous system and the gut. Serotonin regulates mood, sleep, appetite, digestion, memory, learning, and other cognitive functions. As a precursor for melatonin, daylight exposure also affects serotonin and is only converted to melatonin in the darkness.

Moderately high serotonin levels result in positive moods and good mental well-being.

Modern-day indoor work and play activities reduce melatonin production. So, if you work or play inside a lot, you must go outside regularly, seek beneficial lighting, and sleep in total darkness. This will significantly affect energy, mood, and sleep quality. Because sunlight helps regulate sleep and produce melatonin and serotonin, the body’s stress levels are decreased. Eat Burn Sleep’s gut health program is packed with serotonin-inducing recipes that assist with balancing the gut-brain axis.

How to Sunbathe Safely

I love moderate sun exposure, with a hat on and SPF50 for my face and SPF30 for my body, which I reapply regularly. Don’t forget hydration and drink lots of water (untreated, preferably). I regularly use sunscreen by Organic Pharmacy (you can find the products I love on my Yalda Loves page).  

What Sunscreen is Best?

I also use a mineral sunscreen, which I change regularly (because I love trying different skincare products). Plus, you need to buy a new one yearly because they go off. I advise exposing the forearms and shins for thirty minutes between 12 noon and 3 pm throughout the warmer months for maximum vitamin D production. It is important to remember that sunshine enters the skin, even with a high SPF sunscreen. So, you can maximize vitamin D production by spending more time outside but with sunscreen on! Without sunscreen, skin damage would be substantial (and vitamin D is not increased with longer spells in the sun). It just makes sense to wear sunscreen and a hat to minimize the risk of photo-aging and skin cancer. Also, moments without sunglasses are essential because wearing them all the time alters melatonin rhythms. When sunlight enters your eyes, it stimulates the part of your retina that then cue your brain to produce serotonin: that feel-good hormone! It is good to note also that we don’t store vitamin D from one season to another. We keep it in the liver, and we utilize it!  

Benefits of Sun Exposure Summary:

• Serotonin production – a natural appetite suppressant and better mood elevator!
• Vitamin D – produced by the kidneys, allowing calcium absorption from the gastrointestinal tract. Stronger bones!
• 90% of vitamin D is produced from sunlight exposure and 10% from food
• Vitamin D is essential for immunity and lowering inflammation
• Better sleep – sunlight exposure supports our circadian rhythm and sleep function
• Better mental health- reduces risks of depression, stress, and SAD (seasonal affective disorder)
• Anti-inflammatory effects at the systemic level – disease protection

You can really feel the benefits of being outside in the sunshine.

Regarding food, exercise, having fun, being in the sun, and going to bed early, I always apply the same principle: moderation. I am all about getting as much upside from all situations and as little downside as possible – and would recommend safe sun exposure for keeping happy, healthy, and the inflammation down!

Look after yourselves. Look after your health. It is the best form of self-respect and self-love.

You may also be interested in the following: Reduce Asthma with an Anti-Inflammatory Diet How Do You Reduce Your Cholesterol? Member’s Story – Losing Weight and Getting Rid of Depression Also, since we are talking about sunshine, this anti-inflammatory snack, which I call ‘Sunshine on a Plate!’ based on how it looks, will uplift you on the inside, too! Serve with a slice of lemon in water – garden, porch, or poolside! Have a beautiful day! Favorite

Raising Optimal Health Awareness on Men’s Radio Station

It was so much fun appearing on The Daily Show on Men’s Radio Station – with Russ Kane and Chantal Rickards OBE. I was so grateful to join the radio program to raise awareness of how my anti-inflammatory method can help people achieve optimal health. It was good to highlight also that the anti-inflammatory program helps in surprising conditions, like depression and psoriasis (since it is not as well known as it should be, of course). You see, all conditions you cannot catch are linked to chronic inflammation. Here is the anti-inflammatory and optimum nutrition interview. It is worth a watch since Russ and Chantal so kindly said they had learned things they hadn’t heard before. (Also, we have some great laughs!). I include some snippets from the radio interview about optimum health for those that are not able to listen at this moment:  

Healing My Autoimmune Diseases

After introducing myself and sharing my health journey: developing autoimmune diseases after my children were born, firstly, after my eldest was born, it was ulcerative colitis. Then, two years after my youngest was born, I developed a rare autoimmune blood condition called autoimmune hemolytic anemia (where your body destroys your red blood cells). Then, I became resistant to medication. For many people, medication does not always work.  

Medication can keep you alive, but not always make you well.

There was a point where I was scared for my life. I was being kept alive with blood transfusions and looking at my two lovely boys – and I knew I needed to find a way forward. The doctors were excellent and doing their best, but at the end of the day, I thought,

‘It’s their job, and it’s my life! I only have one. So, I am going to fix it!’

So, I spent years researching and understanding that my diseases came from chronic inflammation, which is basically the cause of any disease that you cannot catch. Like cancer, heart attacks, diabetes, endometriosis, and depression – all of these diseases have a link to chronic inflammation. During the pandemic, we realized that when you have underlying inflammation, with diseases that you can catch (viruses), they are more dangerous because you have an impaired immune function.

The body is fighting itself.

 

Is Depression Really Linked to Inflammation?

Depression is an inflammatory disease. When post-mortems have been carried out on people who have died with depression, it shows that they had much more elevated inflammation markers in the brain (which is called neuroinflammation). So what happens is if you carry a gene for autoimmunity or depression, or if you have any inflammation running through your body, depression switches on when so many factors contribute because you have the gene. The problem with this is that people with depression who have been given antidepressants find that after 18 months of medication, they report feeling no better than at the start of their journey. The reason for this is that when you have inflammation and neuro-inflammation, in the case of depression, you can develop medication resistance.  

Can You Take an Anti-Inflammatory Drug for Depression?

Unfortunately, an Ibuprofen or similar won’t do the trick. It would work temporarily, but it doesn’t shut down the pathways. The way to do that is to adopt the right anti-inflammatory lifestyle. So, through my healing journey and putting my autoimmune diseases into remission, I developed this anti-inflammatory lifestyle method that has healed me and thousands worldwide. After three years, I retrained (from being an Investment Banker) and qualified as a Naturopathic Nutritionist in London, with a foundation in Biochemistry. I continually deepen my research for each condition. Depression is one of my keen interests. In nutrition school, I wrote a 29-page paper on the causes of depression. So many studies link depression to chronic inflammation.  

Why Haven’t We Heard of Depression Being Linked to Inflammation Before?

It takes time. Studies came out, and inflammation markers are noted, but it doesn’t mean people have the solution to lower depression. Until someone comes out with a solution, as I have with my Eat Burn Sleep platform, then awareness happens. Depression is lifted by being on the Eat Burn Sleep lifestyle program. There are many testimonials to prove mental wellness, along with many other conditions (click the dropdown on All Categories in Testimonials). Then members tell their success stories like Christen Kinard did in the Daily Express. She suffered 20 years with depression and followed the lifestyle, and it has gone. She has also lost over four stone.

Inflammation also causes obesity!

 

What Lifestyle Should People Adopt for Optimal Health?

Well, I initially developed the optimum health lifestyle for me, and it needed to fit well in my life. I just wanted my life back, and I am not very patient.

I didn’t want it to be boring, and I didn’t want to cut out the booze.

I am only talking about 2-3 glasses. I drink in moderation, and I don’t do anything in extremes.

Always in moderation.

There may be other methods that reduce inflammation that work, but I will tell you about my method that successfully reduces inflammation naturally. It is all about bringing control over the low-hanging fruits.

There are many factors that we cannot control around us that might contribute to inflammation.

Like the quality of water or air surrounding us, or we could be getting a transdermal absorption of chemicals from the chairs we sit on, which triggers an immune response that increases inflammation. So, I looked at what we can control. We can control food. We can control what we are thinking through wellness assistance. We can control the way we move. It is very much about using an 80/20 approach. So, for instance, if you are at your desk, stick with non-inflammatory foods. Use my traffic light meal plan for good gut health when you go out with your family and friends. The anti-inflammatory plan contains a treatment system guideline. My method also includes food lists. Sometimes it will be 70/30, but you can come back to it. You can always come back to the 80/20 method. That makes the program joyful because it is all planned for you, with the option to deviate from the plan and then jump back on it again. (No guilt and no feelings of failure!). All the while, the carefully devised recipes containing the essential compounds to reduce inflammation will also make you feel physically and mentally happier. There’s a proven science in it! I recommend watching my Masterclass in Chronic Inflammation as the first point of call when you join up! I explain it all there.  

What’s a Good Non-inflammatory Lunch?

Let’s say you are in London and go out to get lunch from Marks and Spencer. You get a roll, a bag of crisps, a drink of water, and then maybe a latte. My suggestion would be to scrap that. Save wheat and milk for other occasions. Grab a Niçoise salad or take a lunchbox with you. There will be so many micronutrients in that salad.

These days, we are overfed but undernourished.

We get a lot of micronutrients, carbohydrates, fats, and protein but not the vitamins and minerals essential for the functioning of our bodies and brain.

When we are nourished, we are less hungry.

The body knows. If you have the right vitamins and minerals, you are full. If you go for crisps, a latte, and a dairy-based pudding, you probably have things that you have too much of.

We can have bigger bodies but be starving on the inside.

I will give you an example. In the old days in England, people had a full English breakfast, which was protein and vegetables, and a cup of tea with a splash of milk. Then all these cafes open all over the place, and people grab a latte and a chocolate croissant. They suddenly have a pint of milk and all this wheat for breakfast. At lunch, they have a sandwich. In the evening, they go to Pizza Express and maybe have a side of dough balls. Wheat has three times as much gluten these days. It is the way that we select the crops. Modification. It is yummier when it is elastic and chewier, but it literally sticks to your insides. Russ declared that he had peanut butter on a banana and three espressos. You know that coffee is good for you. I wrote a post on the benefits of coffee on my Instagram account. Coffee is good for you. 8% of the population is intolerant of coffee. They cannot process it, but for most people, coffee gives them focus and burns fat. It is full of antioxidants. Make sure you read: Is Coffee Good For You? But three espressos? Maybe too much! (Russ mentioned earlier that he stood at his desk rather than sat; his back was much better, and he doesn’t snack!). It’s good that he stands and doesn’t snack. All of his core muscles are being activated. I ask about his digestion because the Vegas nerve links the spine to the gastrointestinal tract. So oftentimes, if you have back pain, you will have digestive problems, and vice versa, you will have digestive issues if you have back pain.

So it is important to have a strong core to have good digestion.

Seventy percent of your immune cells sit in your digestive system.

So, for strong immunity and low inflammation, it is very important to have good gut health.

Chantal stated that she had waited to hear about the link across the piece, and this was it!  

Producing Neurotransmitters Makes You Feel Happier.

Chantal also mentioned commissioning a television series about twenty years ago, where ten British people were taken on three different trips over three years to a place where they created a holistic living center, and a lot of it was frame-worked by a nutritionist. They saw remarkable differences. “Even with psoriasis, IBS, and sleeping, which helped people with their mental clarity and the ability to feel happier with life.” She stated.

“So I wondered whether it is the resolution of a physical problem that makes you feel better and less sad and depressed, or whether it is an actual physical reaction in terms of reducing the levels of inflammation in the system that makes you feel better?”.

I loved that Chantal brought this up. IBS (Irritable bowel syndrome) and Psoriasis are linked to inflammation, and members have had amazing results in alleviating all of these on the Eat Burn Sleep platform. Psoriasis is an autoimmune disease. Also, when you have one autoimmune disease, you can have a collection of them. I know many people who have multiple autoimmune diseases. Once you have one autoimmune disease, the pathways are open. Most of these people generally have digestive issues, too. Irritable Bowel Syndrome is a sign that you might have chronic inflammation.

When our Digestive System is Impaired – We are Not Producing Neurotransmitters

To answer Chantal’s question, the link goes both ways. We produce 60% of neurotransmitters in the gut. Serotonin – is the happy hormone, melatonin – is the sleep hormone, GABA – is the reward hormone, and dopamine (pleasure and motivation). All of these are produced in the gut. When our digestive system is impaired, and we are not eating good food, we are not producing these neurotransmitters. As a result, we are not feeling as good in our minds. There is a strong link between the brain and the gut. So, more studies show us that gratitude and prayer instantly improve our gut bacteria. So, the brain-gut connection goes both ways. For example, you may visit the bathroom before an exam, or your stomach churns with nerves. That is how strongly the tummy and the brain are linked. 80% of children’s neurotransmitters are produced in the gut, and children express stress through their digestion, even more than adults. Anxiety in children is often shown through digestion. I have a friend whose child was vomiting at night. It wasn’t food intolerance because I knew the child well, and they were eating different things. If it was a food intolerance with different foods being eaten, it wouldn’t be projectile vomiting every night. So, I advised them to rule out anything sinister first and visit the doctor. It turned out that it was stress-related, and after some adjustments at school, that child stopped vomiting at night.  

Q&A about Optimum Health

Listeners sent messages with questions about the anti-inflammatory lifestyle and other important health issues:  

What Do I Think about Mercury Fillings?

They need to be removed from your teeth, if possible. Mercury, lead, and heavy metals can bring heavy metal toxicity into your system that can bring depression and low energy. What is also essential is to have foods that bind to the molecules, like seaweed, parsley, and coriander (there are many foods with chelating properties). Eating a varied diet with lots of vegetables isn’t about being low fat and less sweet; it is the benefit in the body of these vitamins and minerals and getting rid of toxicity.

My Eat Burn Sleep method is very much about nourishing and not depriving.

What Do I Think About Marine Collagen Supplements?

Because of our diets these days, many people tend to lose the mucus layer along the gastrointestinal tract: gut health is poor, and the mucus layer has gone. Then, what happens is that little particles get through the gut lining and go into the system. Then, there is an immune response from the system, which is why some people think that they are intolerant to some foods because they react, and then it shows on an intolerance test. The problem is not the food; it is the fact that the lining has become porous. One of the ways of strengthening the gut lining is to take collagen. It is packed with glutamine, which is an amino acid that helps the healing of soft tissues, as well as the gut lining. I use grass-fed beef collagen powder. Sometimes, if I overindulge, I mix it in some juice or soups. You must remember to drink lots of water. Collagen in the skin makes it plump because it draws on water. Well, remember to drink lots of water while taking collagen. You may be interested in my article about how collagen complements my anti-inflammatory lifestyle method.

Why Do People Have Allergies Now?

Russ mentioned that when he was growing up, nobody had allergies; suddenly, everyone has allergies now.

How come we survived thousands of years without allergies before now?

I had the same question myself, and Russ is 100% right. We are not a generation of hypochondriacs. I often wondered why my grandparents were able to eat everything and why I couldn’t, and here is the explanation: Refrigeration happened. When that happened, we stopped doing preserves. There were fewer bacteria in the kitchen. All the preserves in jars were full of bacteria that were good for our guts. As our world has become cleaner, our gut diversity has become poorer. On top of that, processed foods are packed with preservatives. Preservatives wipe out and kill bacteria. If you eat McDonald’s, you are not only getting a few poor micronutrients but also wiping out good bacteria because of all the chemicals in it. That has made us weaker to so many foods. The food has also changed around us. That is another debate. Interestingly, Chantal mentioned that her Father was a Pathologist, and they were told never to wash their hands as children. They were told completely the opposite, that they should be getting dirty while they were out in the garden, that they should be picking up food and eating stuff that wasn’t overly processed, and that bacteria is good for all of us. Which reinforces what we were talking about. I mentioned that I do the same. If my children drop food on the floor, I say, “Unless we are on the streets of India or Morocco, you are eating it!”.  

How Can We Have Better Sleep?

It is super important to have a sound sleep. One hundred years ago, up to the invention of the lightbulb, we slept an average of 9 hours. Now, we sleep less, about 8 hours.

With less sleep, there are more chances of dementia and higher chances of many diseases.

All of our cells renew during sleep. During sleep, our hunger hormones, ghrelin and leptin, are regulated. I don’t know whether you notice, but when you sleep less, you have a bigger appetite. When we sleep less, we also have less stable sugar levels and cravings, so there is more chance of diabetes. We also have less HGH (Human Growth Hormone – for staying young and losing fat).  

Hacks to Improve Sleep:

Stay away from screens an hour before bed. The blue light disrupts the circadian rhythm. It is essential to set your circadian rhythm. This is what regulates sleep. A few things to help set it is to eat your meals at the same time every day and go to bed at the same time every day. When we wake up, our cortisol levels go up. It is cortisol that springs us into action. To help that cortisol to be released early in the morning and to stop you from being up at night, get twenty minutes of light in your eyes in the first hour of waking. It signals to your body that it is daytime, and twelve hours later, your body will know that it is night-time and you will fall asleep better.  

Should You Give up Alcohol Entirely?

There is a treat system on my anti-inflammatory method, but I am trying to convey to my subscribers that they are not ‘treats.’ I want them to enjoy them.

The reason why I allow them is that social interaction is the number one factor for longevity.

There’s a study where the world’s healthiest people live, and it is called ‘The Blue Zones,’ which has been conducted over decades, and it shows that in all these pockets of longevity all over the world (Japan, Sardinia, Greece, Costa Rica, and California). Older people all have different diets, but they have one thing in common: social interaction. So, in answer to this, if going teetotal meant no social interactions, then that is not good. I would much rather people had alcohol in moderation.

Also, wine has antioxidants and can help with circulation.

It is all about moderation, and my method is teaching people that, with a clear roadmap of how to do it – and with science backing everything I put forward.  

Are Fermented Foods Good for the Gut?

With everything, it is about the small print. It is good when it is raw but not when there is sugar. All the time, in the supermarket, look at the small print. It is even worse in the US. For example, supermarket bread: there are not many benefits. Sourdough bread – there are health benefits. It is not that you can’t have wheat because you can. It is about checking what is in the small print. People must educate themselves.

You cannot outsource health.

Your doctor can’t cook your food for you or sleep for you. Your nutritionist can’t pick the foods for you. You have to become astute. My platform will help educate people about important nutrition and life choices. Here are some teaser gut health recipes for optimum health. Eat varied meals worldwide, which will promote good gut bacteria diversity:

• Rainbow Lunchbox
• Persian Chicken Stew With Dried Plums
• Harissa Salmon & Quinoa Taboulé

 

What About Alcohol to Help You Sleep?

When people have an evening drink, they can fall asleep, but they have more chances of waking up in the middle of the night. Alcohol impairs good quality sleep. It would be good to get out of this habit. If I am going to drink, I finish long before bed and drink lots of water before I go to bed so that it doesn’t disrupt my sleep.

We all need at least 9 hours of sleep. Make sure that you make the time. Dive into the Expert Advice for Insomnia if you need the best insomnia help to turn it around.

Members have found that my Evening Bath Meditation ritual has helped them get into a good pattern of sleeping and resting well, enhancing their digestion and aiding in a sound sleep. Of course, they have to be the right anti-inflammatory foods for optimum health! Just to be clear! I hope that you enjoy the interview, too. By the way, you may be interested in watching the chronic inflammation and optimum health videos I have created (under Explore on this platform). Favorite