Keto-Adapted Quotes

“1,300 mg of evening primrose oil three times a day to help with hormone balance.”
― Maria Emmerich, Keto-Adapted

“Remember this quotation from Jimmy Moore: “One way to remember that eating carbohydrates leads to an increase in blood and liver fat is to compare it to the French delicacy foie gras, a “fatty liver,” created by force-feeding carbohydrate (corn or, in Roman times, figs) to a goose. The same thing happens in humans.”
― Maria Emmerich, Keto-Adapted

“The only veggies allowed when trying to become keto-adapted are: red leaf lettuce, cabbage, celery, zucchini and cucumbers. I know this sounds crazy, but even non-starchy vegetables may hold you back while trying to become keto-adapted. I used to be more passive in my office and tell clients to take “baby steps” but not anymore. People want results. Rip that band-aid off! Whether you are dealing with inflammation showing externally where people can see it (weight gain, acne, eczema, and rosacea) or internally (heart disease, joint pain, nerve damage, high blood sugar), the faster you can get to be keto-adapted the better. Once adapted or near your weight loss and healing goals, you can begin to re-introduce other low starch veggies. When in maintenance, you can find your bodies threshold for carbs by introducing psyllium breads and nut flours and monitoring your weight (typically 30-50 grams of total carbs per day).”
― Maria Emmerich, Keto-Adapted

“Eating an early dinner and closing the kitchen is a great way to increase the human growth hormone (the fat-burning hormone) while you sleep. Our hormones are what ultimately determine weight loss or gain. They go up and down throughout the day like waves of the ocean. Insulin and human growth hormone are antagonists, and since insulin is the stronger and more powerful hormone, it always wins. So if you eat carbohydrates, insulin rises and therefore shunts the rise of human growth hormone. The largest natural surge of human growth hormone is 30 to 70 minutes after you fall asleep, but if you just ate a bowl of ice cream or toast with peanut butter and honey (which was what I always did as a kid), you stop that precious fat-burning hormone from helping you burn fat. By the time you wake up in the morning, you still have glycogen in your liver. You haven’t burned any fat.”
― Maria Emmerich, Keto-Adapted

“Did you know that in 90% of cases, hypothyroidism is an autoimmune disease? Did you know that autoimmune thyroid disease is linked to a gluten intolerance? Hashimoto’s and Graves’ disease are most likely caused by a gluten intolerance. What happens is that the molecular structure of gliadin (the protein in gluten) resembles the thyroid gland. If you don’t have a healthy intestinal lining, you can create holes; enter leaky gut syndrome. To review, leaky gut happens because food leaks into the bloodstream, and since your blood doesn’t know what the substances are, it puts your immune system into overdrive to kill the foreign substance (this is why I have my clients get a thyroid “antibody” test; it helps determine if there is a food allergy).”
― Maria Emmerich, Keto-Adapted

“Our brains, for instance, are 70 percent fat, mostly in the form of a substance known as myelin that insulates nerve cells and, for that matter, all nerve endings in the body. Fat is the primary component of all cell membranes. Changing the proportion of saturated to unsaturated fats in the diet, as proponents of Keys’s hypothesis recommended, might well change the composition of the fats in the cell membranes. This could alter the permeability of cell membranes, which determines how easily they transport, among other things, blood sugar, proteins, hormones, bacteria, viruses, and tumor-causing agents into and out of the cell.” Gary Taubes, Good Calories, Bad Calories (New York: Anchor, 2008), p. 30–31.”
― Maria Emmerich, Keto-Adapted

“The following examples can help you burn more calories: Drinking ice water = burn 60 calories Sucking on six flavored ice cubes = burn 60 calories Soaking feet in ice water for 5 minutes = burn 90 calories Placing ice packs on body for 30 minutes = burn 100 calories Lowering house temperature by five degrees = burn 100 calories per day Taking a three minute shower at 75°F = burn 120 calories”
― Maria Emmerich, Keto-Adapted

“Stop and think about everything going on your skin and gums: Toothpaste and/or mouthwash Shampoo and/or conditioner Soaps Lotions Make-up Deodorant I am one to enjoy wearing a light perfume. I love Elizabeth Arden’s Green Tea, but dare I put it on my skin? Absolutely not! I put it on my clothes. I suggest you start doing the same.”
― Maria Emmerich, Keto-Adapted

“If you have trouble falling asleep, take the following one hour before bed: Magnesium is a natural muscle relaxant. Try 800 mg of magnesium glycinate one hour before bed to help you calm down. Do not buy magnesium oxide; it is not absorbed well and will cause diarrhea. One capsule of bifidobacteria (probiotic). Bifido increases serotonin, which in turn increases melatonin production.”
― Maria Emmerich, Keto-Adapted

“WHY FAST: Brain function. A neuroscientist Mark Mattson found that intermittent fasting increases levels of a protein called brain-derived neurotrophic factor, or BDNF. This, in turn, stimulates new brain cells in the hippocampus, the region of the brain that is responsible for memory. (Shrinking of the hippocampus has been linked to dementia and Alzheimer’s disease.) Increases mood. The protein called BDNF that helps improve memory also suppresses anxiety and elevates mood. Mattson showed this to be true in a study of rats. He injected BDNF into their brains, and it had the same effect as a regular antidepressant. Increases the effectiveness of insulin, the hormone that affects our ability to process sugar and break down fat. Reduces blood pressure. As your insulin level increases, so does your blood pressure. Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium; it ends up passing out of your body through urination. Magnesium in your cells relaxes muscles. If your magnesium level is too low, your blood vessels will constrict rather than relax, which will raise your blood pressure and decrease your energy level. Reduces triglycerides. Insulin upregulates LPL on fat tissue and inhibits activation on muscle cells. On the other hand, glucagon upregulates LPL on muscle and cardiac tissue, while inhibiting the activation of fat. Weight loss. You burn fat, rather than sugar, in a fasted state.”
― Maria Emmerich, Keto-Adapted

“FASTING TIP: If you are struggling to incorporate intermittent fasting at first and the hunger pains are too much, try taking 3 grams of L-glutamine with a large glass of water (or hot chamomile tea if it is an evening fast) and go to bed an hour earlier that night. The combination of the L-glutamine and sleep will aid your fasting efforts.”
― Maria Emmerich, Keto-Adapted

“HEALTH TIP from Dr. Davis, author of Wheat Belly: “There are different genotypes that process cholesterol differently. The ApoE genotype[s] have about 99% lower liver functions and therefore are very sensitive to carbohydrates. LDL particles persist in the bloodstream for several weeks. This sounds terrible, but in a state of deprivation (fasting) this served you well, it provided energy for them. They were the survivors in our Paleo days, who could last longer when no food was available. There is also a genotype called ApoE [that] are incredibly adaptable to fasting and in our world of constant food availability, suffer great health consequences. Fasting is highly recommended for these genotypes.”
― Maria Emmerich, Keto-Adapted

“If you notice that you are more edgy, easily stressed, have elevated cholesterol, skin irritations, depression, sleep difficulties, indigestion, kidney damage, brain fog, hypothyroidism, chronic fatigue, weight gain, poor memory, PMS, blood sugar imbalances, or allergies, your liver may be to blame.”
― Maria Emmerich, Keto-Adapted

“For 90% of dieters, a deficiency in one of four essential brain chemicals can cause weight gain, fatigue, and stress. The solution to losing weight doesn’t lie in deprivation diets; it lies in balancing our neurotransmitters. Specialized nutritionists, like myself, and advanced practitioners are focusing on how the brain affects our health. Serotonin influences appetite GABA curbs emotional eating Acetylcholine regulates fat storage Dopamine controls metabolism When these brain chemicals are balanced, our bodies are more able to lose those extra pounds.”
― Maria Emmerich, Keto-Adapted

“It’s the polyunsaturated fats and oils, derived from seeds such as sunflower, safflower, soy, and corn, that are the major dietary sources of linoleic acid; they are the most harmful oils for those with intestinal problems because they increase inflammation. When it is absorbed in the intestinal lining, linoleic acid is transformed to arachidonic acid, which is a component of the cell membranes in the bowel. Arachidonic acid can then be converted into various inflammatory chemicals.”
― Maria Emmerich, Keto-Adapted

“HEALTH TIP: Your gut contains 70% of your immune system. You can decrease the chance of food allergies in a fetus by taking bifidobacteria while pregnant.”
― Maria Emmerich, Keto-Adapted

“FINDING FRUCTOSE Fat is the fuel, but sugar, and in particular, fructose, is the fire. Foods rich in fructose can activate the fat switch — resulting in loss of appetite control and a reduction in energy. —Richard J. Johnson, author of The Fat Switch Sources of fructose: Table sugar = 50% fructose Honey = 55% fructose High-fructose corn syrup = 55–65% fructose (depending on the brand) Agave = Can be up to 92% fructose! Fruits = Depends on the fruit, but apples are 70% fructose!”
― Maria Emmerich, Keto-Adapted