Good Energy: The Surprising Connection Between Metabolism and Limitless Health

Things I took from this book...

Goal levels for assessment:

• Triglycerides less than 80.
• HDL 50 to 90.
• Fasting glucose 70 to 85.
• Blood pressure less than 120/80.
• Triglyceride to HDL ratio below 1.5.
• Fasting insulin 2 to 5.

Notes:

• Triglycerides: excess glucose is converted into triglycerides to be stored in tissues and muscles for de novo lipogenesis.
• Insulin resistance causes overburdened fat cells throughout the body to break down fat via lipolysis, which sends more fat back to the liver for triglyceride production.
• High triglycerides are a warning sign that you are eating too much sugar, refined carbs, or alcohol and probably not engaging in enough physical activity.
• Use Triglyceride:HDL ratio to understand insulin sensitivity. This is the best way to check for insulin resistance other than insulin response test. Anything above a ratio of 3 is strongly suggestive of insulin resistance.
  • The goal is less than 1.5. Less than 1 is ideal.

Foods

Good Energy Foods include:

• Omega-3 fatty acids tell the cell you are safe.
  • These are chia seeds, flax seeds, walnuts, sardines, herring, salmon.
• Fiber tells the microbiome, I love you.
  • People with the healthiest microbiomes eat at least 30 different plant foods per week.
• Fermented foods tell the body you can do it.
  • Sauerkraut, fermented vegetables, yogurt, kaffir, tempeh, kombucha, kimchi, brine cured olives.
• Protein tells the cells let's build.

Bad energy foods to avoid include:

• Refined added sugar
• Refined industrial vegetable and seed oils
• Refined grains

Fitness and Activity

Simple Fitness:

1. Walk at least 7,000 steps a day and space the steps throughout the day work up to 10,000 a day.
2. Get heart rate above 60% of your maximum for at least 150 minutes a week.
3. Lift heavy things multiple times a week in a way that hits every major muscle group.

Walking 10,000 steps a day is associated with:

• 50% lower dementia risk
• 50 to 70 percent lower risk of premature death
• 44 percent lower risk of getting type 2 diabetes
• 31 percent lower risk of obesity
• Significant reductions in cancers, major depression, gastric reflux, and sleep apnea

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