January 2021

Le guide de l’alimentation Cétogène / Paléo Optimale diet 2021

The Optimal Protocol Ketogenic / Paleo Guide for 2021

How to optimize your ketogenic/paleo diet in 2021 Eating paleo or ketogenic and eliminating sugars and carbohydrates is not simply adding cream to your coffee and drinking directly from the highest fat coconut milk.  It’s easy to fall into a completely unbalanced ketogenic diet full of animal matter that weighs down the system, forget to eat fiber and green leaves or stuff yourself with rancid polyunsaturated fats full of Omega-6 that will boost the body’s inflammation. Here I give you my optimal version of a paleo-ketogenic anti-inflammatory diet, without lectins, which will bring you a beneficial dose of energy and focus on a daily basis, in addition to limiting the damage caused by a diet rich in carbohydrates and sugar. It is usually ideal for those  who want to get out of the “up and downs” of glycemic fluctuations and energy collapse in the afternoon after a carbohydrate-rich lunch.  My experience is that is helped me to reduce inflammation in the body and recovering more quickly and completely from a concussion, and rebalance my digestion, I offer you some inspiration to reach your goal with an optimal ketogenic/paleo diet in 2021.   The Basics – Cyclic Ketogenic Nutrition Ketones (those units of fat that the mitochondria will use in a ketogenic/paleo diet that produce anti-inflammatory compounds, as opposed to glucose), begin to be produced in the bloodstream from about the 12th hour of fast.  So, after a night’s sleep, from the 12th hour of the last meal of the night before, the body begins to regulate itself and begins to produce ketones for energy, ATP. So in a cyclic ketogenic diet, the goal is to stay in production of fat units all the rest of the day, until the evening meal, where the glycogen reserves in the muscles and liver can be renewed by the arrival of healthy carbohydrates. Of course, it’s not just about consuming fat and protein.  And it’s a mistake that many people who are enthusiastic about eating paleo are making, but fiber from plants must make up a large portion of what’s on the plate, or in the blender, to allow for optimal digestion and to nourish good bacteria. The good fats Proteins, vegetables and fats, they say.  What are the good fats to eat?  Some genetics from Nordic countries use saturated fats better than others, from Mediterranean countries who will prefer polyunsaturated fats.  Unless you do a genetic test on the subject, a combination of fats that is reasonable in saturated fat seems balanced. – Bone broths (always use pasture-raised carcasses or free-range chickens) – Organic dairy products, from grass-fed cows, or goats, (for those who do not have intolerance or chronic diseases and are already healthy enough without digestive problems). – Yogurts – Eggs – Coconut (cream, coconut butter, unsweetened milk, yogurt) – Cocoa Butter (to be added in drinks, coffee, golden mylk etc.) – Lawyer – Olive oil + olives – Omega-3 fish oils rich in DHA. As the trophic brand – Vegetable DHA oil of golden algae – TCM Oil (slightly increasing ketones in the blood when taken on an empty stomach) – Soaked nuts and seeds (only a handful a day) – Flax seed, hemp seed, chia   Proteins, I’m eating And the debate always comes back to eating meat or not?  To choose the egg or the chicken? To choose the chicken, and animal meat, it is essential to be aligned with our values of limiting animal cruelty and making consumption choices that encourage small farmers, who take care of their animals, so that they can graze as much as possible in the wild – if being in an enclosure, however large, can be called freedom.  Without pesticides, without hormones and antibiotics of course. Fix the carbon with grass fed beef? Although the subject of climate change gives us the impression that methane emissions from the largest edible mammals is a step backwards for the fate of the environment, the practice of grazing cattle rather fixes more carbon than it emits!  Isn’t that surprising?  According to recent studies done on grass-fed and grass-finished beef producers, it has been shown that throughout the production chain, more carbon is fixed by the natural renewal and replenishment of the soil, which balances methane emissions and even more. This is because the natural poop from herbivores enriches the soil with micro-bacteria that stimulate the growth of new plants and thus fix carbon.  In a natural environment, it is the predators that regulate the herd of herbivores and prevent the desertification of the soil.  In the case of a herder, it is through the rotation of pastures.  The desertification of the soil by excessive and chemical-filled agriculture can be renewed by the presence of these large nomadic herbivores, and by conscious caring of these cattle. [1] Tests have been made in East Africa in areas ravaged by desertification and the results of vegetation regrowth are impressive by these nomadic grazing methods, as it was done in ancestral times.     On the health side, of course, followers of the paleo diet of prehistoric humans will tell you that meat is necessary for human survival and fans of vegan or Buddhism will tell you that it is better not to kill animals.  From my point of view and experience, and to make a short story, the consciousness of the more evolved mammals on the food chain  experiencing “difficult” emotions at the time of going to the slaughterhouse can be crystallized and stored in the tissues, and some more sensitive people may be more affected by its digestion, especially that of red meat.  This is why in oriental traditions, for followers of spiritual disciplines, in order to lighten and open their consciousness to less physical realities, eating animals was contraindicated.   Heavier for the conscience, red meat is forbidden in Ayurveda for certain castes traditionally and meat is not part of an optimal satvique yogic diet.  But bone broth, yes, even for vegetarians.  Bone broth is so

8 acides aminés essentiels EAAs Essential Amino Acids

The 8 essential amino acids (EAAs) : one of my daily favorite supplement

The 8 essential amino acids EAAs Amino acids are the building blocks of our body.  The 8 essentials are the ones we need to get from food and through these proteins that we break down once in our body, we use the amino acids for all the systems in our body.  Amino acids are essential for muscles and bones, but also essential for the functioning of the immune system, the creation of neurotransmitters, the repair of the intestinal mucous membrane, the transport of oxygen and much more.  When we are deficient in protein, our body must select which system will use the available amino acids and it may be the immune system that suffers, or another.  It is therefore essential to have all the essential amino acids available on a daily basis. Do you have enough protein? Excellent health and sports specialists such as author and speaker Ben Greenfield recommends 0.55 to -0.8 grams of protein per pound of weight depending on age and exercise.  Above the age of 50-55 years, with the unfortunate process of loss of muscle mass, it is better to raise these figures to more towards 1g per pound, especially to gain muscle mass.  In cases of cancer, obviously, it’s a different story because we don’t want to introduce too much protein into the diet. Essential amino acids sold in supplements are a 99% assimilable source and a 5g serving is equivalent to 15g of protein if converted.  Obviously, prehistoric humans never used canned supplements, but I find the concept of being able to optimize daily protein intake by reducing one’s ecological footprint and not eating meat every meal interesting for those who want to eat paleo.  This is great for those who want to optimize their ketogenic or paleo diet to reverse inflammation in their body or to heal themselves from a chronic disease, as you can read in my article by clicking on it. A study was done with a mountain climber who walked for 30 days on the western border of China with the 8 essential amino acids as her only source of protein.  No loss of muscle mass, no injuries.  No injury.  Perfect assimilation.  Ideal energy carrier. To support fasting Essential amino acids are perfect for supporting a fast.  For a full day fast, or a chicken broth fast, or even a green juice fast, EAAs maintain the absence of mechanical processes in the digestion and allow the body to rest while having a support of energy, focus and raw material for body repair. I love to take them in the morning in my daily intermittent fasting, with a hot beverage containing coconut oil and MCT.  It keeps my body on a fasted keto state in the morning and gives a steady focus and energy to start the morning till noon. Or else I take it to recover from a workout, or before intense physical activity. If you want to try it, there are only a few companies on the market right now, most of them in the United States, and I use the essentiel amino acids from BodyHealth, a great brand I trust in.  You can use the code OPTIMUMOSTEO for 10% discount on all your orders.   Janeck Olczyk, Ostéopathe – Santé Holistique Osteopath – Holistic Health OptimumOsteo Montréal

5 imprtant factors disrupting our immune system

5 important factors that disrupt our immune system

A little reminder to get started. Viruses as messengers As the eminent American physician Zach Bush MD points out, viruses, which are not living organisms, are merely messengers of genetic information between different systems in an environment.  It is our ability to adapt to this information that may or may not be disrupted. And as Louis Pasteur mentioned on his deathbed about his theory on germs: Germs are nothing, it’s the immune system that counts, and Lavoisier was right.  Yet modern allopathic medicine mainly kept Louis Pasteur’s words on germs to develop his theorems and thus support the prevalence of industrial pharmacology, which quickly became the successful market of pharmaceutical companies thanks to diseases. 5 factors that disrupt our immune system The following factors are known to impair our ability to adapt to these messengers and lower our immune system.   1- Stress.  Fear. These two elements of a psycho-emotional nature are known to have a direct impact on the physical body and hinder its ability to build a quality immune system.  By keeping stress-related hormones high, fear and stress are to be avoided and must be replaced by higher emotions of a positive nature that bring a more harmonious cardiac coherence and maintain a more stable health. It is by sometimes cultivating the small details of life and by promoting healthy choices that we have the power to transform these emotions towards gratitude, sharing, love, etc.   2- Sugar. Simple and refined sugars are one of the most crucial elements to take out of the diet in order to maintain optimal health.  To be removed from the diet today, their disruptive effects are often underestimated and pave the way to the unbalancing of the immune system.  They are sometimes hidden in many processed foods.  It is important to promote an anti-inflammatory diet without sugars and with low glycemic variation on a daily basis and by conserving sugar for special occasions.  Visit my article on a paleo anti-inflammatory diet.  A diet of paleo or cyclic ketogenic style in which the body is maintained in “ketosis” until the evening when the body is replenished with certain quality carbohydrates.   3- Lack of sleep. A complete, deep and restorative sleep is essential to maintain daily health.  The body needs rest, especially in times of stress.  The relaxation of the nervous system and the repair of the cells, the deep cleansing, is done at rest, at night.  You can find a set of solutions to promote sleep by reading my article for a deep sleep.     4- Lack of exercise. Sitting all day long is probably one of the worst choices for human beings.  In addition to engaging the movement of muscles, fasciae and the skeletal and nervous system, physical activity circulates the lymph and disposes of cellular waste, activates the heart and breathing, promotes the secretion of neuropeptides favorable to the maintenance of health and happiness!  Always try to move every day, have a practice of movement and breathing such as sports, yoga, dance or martial arts.   5- Lack of sunlight and Vitamin D. Vitamin D is in fact a hormone that activates a large number of special genes to optimize the immune system as well as all the body’s systems.  Vitamin D is necessary for the maintenance of health and in the Nordic countries, unless you spend your time outdoors as indigenous people did, there is a strong chance that the body will lack vitamin D because of the angle of the rays in winter.  The FDA recommendations of 600-800 IU per day are far too low according to Doctor Joseph Mercola and 5000 IU per day can drastically optimize the immune system and the prevention of chronic diseases.   In these critical times, it is important to take the necessary actions to transform our daily life in order to optimize our body’s adaptation to our environment and its information messengers, viruses, as well as to prepare a resilient immune ground.  You can find even more info on the best tricks to boost the immune system here as well as my daily routine to optimize mine.