nutrition and performance book

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What to do if you think you may have diabetes type 2? See a doctor. As you can see the illness is horrific, yet affects so many people worldwide. However, I’m sorry to say it’s usually down to sheer ignorance, laziness and our surrounding lifestyles that lead to type 2 diabetes. How to cure type two diabetes Believe it or not if you don’t take this illness to far then it’s completely reversible on a holistic nature. You simply: Reduce carbohydrate intake to a reasonable amount Prioritize your calorie intake ensuring you’re not in a calorie surplus Eat whole foods, cutting out any junk alcohol and fizzy juice for example Start to be more active, walks, jogs, exercise, light weight training etc. What this does it starts to give the blood cells room for excess insulin levels. Its will slowly start to decrease the blood sugar levels and create a much more balanced energy level. It will help to burn excess fat and generally give the body a much-needed break for all the negative effects of unhealthy living. Once the body is in a healed state then you can start to increase some carbohydrates etc. and enjoy a treat here and there. You must however continue to live healthy. Exercise and take care of your body. All this can be achieved. Seeking a good coach to help you through the process is essential. Leptin Leptin is a very important hormone in the body that tells us when we are full or hungry. It’s the satiety hormone and can be the obesity hormone. It does however play a huge role in the importance of health. It’s a hormone that’s made from the adipose cells in fat that help to regulate energy balance and inhibits hunger. The more fat you hold the more leptin you have. This means the body is telling you that you have sufficient energy stores and there’s no need to over indulge. However, when you diet you lose fat from fat cells and the leptin levels drop. This increases hunger. Everyone has a leptin threshold. When the leptin levels go lower than this threshold the body says “hey I’m starving” it then activates a nerve called the vagus nerve which runs between the brain and the abdomen. The vagus nerve is like your energy storage nerve and it helps you to understand when you’re hungry. It’s like an indicator. So, when you eat your body will store energy into your fat cells to increase your leptin levels back to or above the threshold. The problem is that overweight people have a large amount of leptin and this creates what we call, leptin resistance. The brain no longer gets the signal to stop eating.it becomes resistant to the signals being sent by the vagus nerve. This is due to the fact if you constantly over eat then chances are you will create more fat. This means more leptin way above your threshold. Your body no longer knows when your full. You can’t however create less fat below what the bodies base levels are. You would die through starvation. 54
We must keep out leptin levels in check. We must be able to signal when we are full. You don’t need to finish all the food on your plate. No one has a gun to your head. Listen to your body. Eat slower and be consciousness towards how much food you eat day in and day out. So, make sure you eat a balanced diet. A healthy diet complemented by a healthy lifestyle and that will keep leptin levels at their threshold. Stop you from becoming obese, avoiding diabetes. 55
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Page 3 and 4: Nutrition and performance guidance
Page 5 and 6: 16. How the muscle grows How to st
Page 7 and 8: Much of this will boil down to will
Page 9 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21 and 22: Below I have bullet pointed how you
Page 23 and 24: 6. Be aware of restricted dieting G
Page 25 and 26: 8. Choosing your macros based on yo
Page 27 and 28: Overtraining Below I’ve listed so
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35 and 36: Cyclic Dextrin - This is pure carbo
Page 37 and 38: Here are a few supplements that I f
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47 and 48: The mind muscle connection *“As y
Page 49 and 50: So, if you want to gain muscle simp
Page 51 and 52: Gut health is determined by the lev
Page 53: and eating a healthy diet will also
Page 57 and 58: 20. Final thoughts So, you have com
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