Taking Control of Your Health has never been more important than now. While it is much easier to go with the flow, some of us understand the importance of pursuing truth and meeting people along the way on the road less traveled. While this road has always presented challenges, varying opinions and opposing views were welcome and necessary, without fear of censorship or retribution. Undoubtedly, one of the most important people to follow in regards to learning about the truth is the ketogenic diet pioneer Dr. Mercola. We now live in a very different time. A much darker time. The silence of free speech is deafening. Not only is blatant censorship tolerated, it is supported and encouraged by the very people entrusted to protect our constitutional right to freedom of speech. In a McCarthyism-like attack, the sitting president of the United States called out 12 outstanding, and highly recognized Americans who have expressed critical opinions towards the pandemic policies of the government, placing Dr. Mercola at the top of this list. While Dr. Mercola never stopped delivering important health news seven days a week, he made the painstaking decision to delete his body of work for 30 years with over 15,000 health articles from his website. To avoid further censorship, his new articles are now published on his website on "ephemeral" basis, meaning they're only available for viewing for 48 hours before they're deleted from the site. Dr. Mercola is now launching his Censored Library at Substack, where his previously deleted article archive will be restored, and new articles will be uploaded after 48 hours. The Censored Library at Substack is based on $5 per month membership, or $50 per year. Dr. Mercola's daily newsletter will remain free of charge, but articles are “ephemeral” and only viewable for 48 hours. We encourage you to subscribe to his FREE daily newsletter so you can get immediate updates on the latest health news, research and interviews. Follow the link to subscribe Now! https://articles.mercola.com/sites/articles/archive/2022/01/03/mercola-censored-library.aspx

Fat • Net Carbs • Omega-3 to Omega-6 Balance Which seeds are truly keto-friendly? In this video, Dr. Sten Ekberg ranks 13 popular seeds—including chia seeds, flax seeds, pumpkin seeds, quinoa, and more—based on their fat content, net carbs, and omega-3 to omega-6 ratios. Many seeds are low in net carbohydrates (total carbs minus fiber) and rich in healthy fats, making them excellent additions to a ketogenic lifestyle. They also provide valuable fiber, vitamins, minerals, and antioxidants. However, not all seeds are created equal. Beyond carb counts, Dr. Ekberg explains why the balance between omega-3 and omega-6 fatty acids matters and which seeds offer the most favorable ratios. You'll also learn how plant-based omega-3 sources compare to fish oil and whether fish oil remains the gold standard for omega-3 nutrition. If you're following a keto diet and want to make smarter choices when it comes to snacks, toppings, and everyday nutrition, this guide will help you identify the best seeds to support your goals. Topics Covered: Chia Seeds Flax Seeds Pumpkin Seeds Quinoa Omega-3 vs. Omega-6 Ratios Fish Oil vs. Plant-Based Omega-3 Sources Fat Content & Net Carb Comparison Best Keto-Friendly Seeds Ranked About Dr. Sten Ekberg Dr. Sten Ekberg is an Olympic decathlete, holistic doctor, and founder of Wellness For Life. Through his educational videos, he helps viewers better understand how the body works and how nutrition, lifestyle, movement, and stress management influence long-term health. His channel covers topics such as metabolic health, weight management, ketogenic nutrition, diabetes, cardiovascular health, thyroid function, brain health, exercise, and natural wellness strategies—all explained in clear, practical terms. Learn more: www.DrEkberg.com Disclaimer: The information shared by Dr. Ekberg is intended for educational purposes only and should not be considered medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider regarding any medical condition or health concern. Discover which seeds deserve a place in your keto pantry—and which ones may not be as keto-friendly as you think. 🌻🌱🥑 Bon Appétit! Chef Janine.

This is an official article by NIH, which we are publishing as a PUBLIC SERVICE. According to NIH, the aim of this work is to highlight the potential role of Ketogenic Diets in the management and prevention of COVID-19, focusing on the beneficial effects that may exert on inflammation, immune system and respiratory function. Our (Comfort Keto) purpose of publishing this work in its entirety is to make sure that the original document is always available to the general public, even if NIH may someday decide to remove it from the NLM (National Library of Medicine) website for any reason. The original document titled "Ketogenic Diet as a Preventive and Supportive Care for COVID-19 Patients" has been published on March 20, 2021 by the "National Library of Medicine; National Center for Biotechnology Information" - a fully integral branch of NIH, National Institute for Health. The url address for the original article is https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8003632/ We thank our website member "e39dinan" for bringing this article to our attention. Published online 2021 Mar 20. doi: 10.3390/nu13031004 PMCID: PMC8003632 PMID: 33804603 Ketogenic Diet as a Preventive and Supportive Care for COVID-19 Patients Elena Gangitano,1,*† Rossella Tozzi,2,† Orietta Gandini,2 Mikiko Watanabe,1 Sabrina Basciani,1 Stefania Mariani,1 Andrea Lenzi,1 Lucio Gnessi,1 and Carla Lubrano1,* Dimitrios T. Karayiannis, Academic Editor and Zafeiria Mastora, Academic Editor Author information Article notes Copyright and License information Disclaimer This article has been cited by other articles in PMC. Associated Data Data Availability Statement Go to: Abstract Severe obesity is associated with an increased risk of admission to intensive care units and need for invasive mechanical ventilation in patients with COVID-19. The association of obesity and COVID-19 prognosis may be related to many different factors, such as chronic systemic inflammation, the predisposition to severe respiratory conditions and viral infections. The ketogenic diet is an approach that can be extremely effective in reducing body weight and visceral fat in the short term, preserving the lean mass and reducing systemic inflammation. Therefore, it is a precious preventive measure for severely obese people and may be considered as an adjuvant therapy for patients with respiratory compromise. Keywords: SARS-CoV-2, COVID-19, obesity, ketogenic diet, VLCKD, inflammation, viral infections, respiratory failure Go to: 1. Introduction Coronavirus 2019 disease (COVID-19), caused by SARS-CoV-2 virus, has spread worldwide causing a pandemic since March 2020, now leading to new waves of infection. Overall fatality rate reached 2.3% [1] and, to date, 2,343,069 cases of COVID-19 and 80,253 (3.4%) deaths have been registered in Italy [2]. In most cases the clinical presentation is characterized by fever, dry cough, fatigue and mild pneumonia, although critical forms with desaturation and respiratory failure, septic shock, and/or multiple organ dysfunction can also occur; it has been estimated that moderate and severe forms can affect 14% and 5% of patients, respectively [1]. COVID-19 management consists of supportive therapy and preventing respiratory insufficiency through oxygen therapy or positive ventilation. The most widely adopted therapeutic protocol is based on the use of antibiotic prophylaxis, steroids and anticoagulant therapy, although there is no conclusive evidence supporting their role [3]. In order to limit the typical coagulative hyperactivation and the well-known condition of thrombosis susceptibility [4,5], heparin is now used in early stage COVID-19 patients; however, intensive care units are gradually filling up again, fearing the national health system collapse. COVID-19 mortality is highly correlated to the severity of the inflammation-related cytokine storm and to the presence of multiple comorbidities (obesity, type 2 diabetes, hypertension, chronic obstructive pulmonary disease) increasing the risk of developing critical forms of infection [6]. In light of these considerations, it is therefore mandatory to pursue new strategies to reduce risk factors and to limit the development of the cytokine storm syndrome (CSS) in order to prevent patients’ worsening and access to emergency rooms. The nutritional approach to COVID-19 patients is extremely important to ensure the correct amount of nutrients, necessary to face the infection and the body’s capacity to face and fight the virus. Current European Society for Clinical Nutrition and Metabolism (ESPEN) expert statements for COVID-19 patients recommend considering energy needs of 27–30 kcal per kg body weight and day, and 1–1.3 g per Kg of proteins, depending on disease status. Fat and carbohydrate ratio are currently suggested to be 30:70 for patients without respiratory deficiency and 50:50 for ventilated patients [7]. The ketogenic diet (KD), reducing carbohydrates oral intake, allows the hepatic production of ketone bodies and the onset of nutritional ketosis as a result of an increased utilization of fat as metabolic fuel when the availability of glucose is low. Ketone bodies are attracting more and more attention for their anti-inflammatory role and immune metabolism modulation [8]. Besides the well-known metabolic advantages (better hyperglycemia control, reduction of insulin resistance, improvement of hepatic steatosis), several “non-classical” beneficial effects have been attributed to KDs, including growth factors, leptin or IGF-1 modulation [9], together with the protection of renal, brain function and anti-viral effects [10]. KDs provide for a deprivation of carbohydrate content equal to 5–10% of total kcal daily intake, although the specific macronutrient composition may vary. As reported by Watanabe et al. [11], ketogenic diets differ mainly in calorie intake and protein content. High Fat Ketogenic Diets (HFKD) are characterized by a restriction of carbohydrates (CHO) < 50 g per day with unrestricted intake of fat, a relative increase of protein (0.8–1.2 g per day), and ad libitum caloric intake; very low-calorie ketogenic diets (VLCKD) are characterized by approximately the same amount of CHO and protein as in HFKDs, but significantly lower fat and therefore calorie intake, which goes as low as 600 kcal/daily. Very low-calorie diets (VLCD), providing a marked restriction of daily calorie intake, are characterized instead by a variable amount of carbohydrate intake which may or may not be able to induce ketosis [12] (Table 1). Main differences between ketogenic and low-carbohydrate diets (with the kind permission of Watanabe et al. [11]). While HFKDs are still used in refractory epilepsy in children, VLCKD are now recommended in severe or sarcopenic obesity, prior to bariatric surgery, to improve glycemic control, dyslipidemia and for a rapid reduction of cardiovascular risk factors in obese patients, not responsive to standard diets [12]. Current contraindications to the VLCKD include type 1 diabetes mellitus, kidney or liver failure, heart failure, cardiac arrhythmias, recent stroke, myocardial infarction, pregnancy and breastfeeding. Of note, active/severe infections and respiratory failure are currently among the conditions not recommended for implementing a VLCKD regimen for a hypothesized immunosuppression and acidosis risk, respectively [13]. Nevertheless, studies conducted in the past have reported good results, also highlighting some benefits derived from ketosis [13]. As per HFKDs, patients with CVD, heart, liver or kidney disease need close medical supervision in order to safely undergo such regimen, and those with severe dyslipidemia or a history of hypertriglyceridemia associated pancreatitis are recommended against undergoing this dietary regimen [14]. The aim of this work is to highlight the potential role of KDs in the management and prevention of COVID-19, focusing on the beneficial effects that may exert on inflammation, immune system and respiratory function. Go to: 2. Low Chronic Inflammation, COVID-19 and Ketogenic Diet As described above, severe forms of COVID-19 are characterized by an ineffective adaptive immune response that leads to a persistence in C-reactive protein (CRP) and interleukin (IL) -6 elevation [15]. This pattern falls within the so-called chronic low-grade inflammatory phenotype (CLIP), a phenomenon that underlies many of the diseases associated with more critical forms of COVID-19, such as diabetes, obesity, insulin-resistance, hypertension and atherosclerosis [16]. All these metabolic derangements are closely related to inflammation triggered by the abnormal expansion of visceral adipose tissue, which has been shown to predict poor COVID-19 prognosis as well as respiratory indicators [17]. Specifically, the white adipose tissue M1 macrophages secretion of pro-inflammatory cytokines including tumor necrosis factor (TNF) alpha, IL-6, CRP, IL-1, is increased, whereas a steep decline occurs in the production of anti-inflammatory cytokines like IL-10, the interleukin-1 receptor antagonist (IL-1RA), and adiponectin. Not only the adipose tissue, but also the immune cells, liver, brain, muscles and pancreas suffer from the inflammatory insult in subjects with obesity. Macrophage-like Kupffer cells initiate the inflammatory process in the liver preceding the inflammatory signals produced by the white adipose tissue, which may further lead to hepatic-necro-inflammation [18]. Moreover, role of P-loop domain belonging to the STAND class of NTPases with homology to the oligomerization module found in AAA+ ATPases (NACHT), Leucine-rich repeat (LRR), and NOD-like receptors (NLRs) Pyrin Domain-Containing 3 Protein (NLRP3) for maintenance of chronic inflammation is crucial. In fact, in response to activation of innate immune receptors by stimuli such as microbial ligands, transcription of pro-inflammatory genes, including those encoding NLRP3 and pro-IL1β, is induced [19]. KDs inhibit aerobic glycolysis, which has been proven to occur following inflammatory activation of cells from both myeloid and lymphoid lineage; in particular, KDs prevent the differentiation and effector functions of inflammatory cells, while promoting the differentiation of regulatory subsets. Moreover, the ketone body β- hydroxybutyrate blocks NLRP3 inflammasome activation [20]. Go to: 3. Immune System, COVID-19 and Ketogenic Diet SARS-CoV-2 infects lung cells and enters host epithelial cells through Transmembrane Serine Protease 2 (TMPRSS2) action and spike protein binding Angiotensin Converting Enzyme 2 (ACE-2) receptor. After alveolar epithelial cells pyroptosis-induced death and damage-associated molecular patterns (DAMPs) release, macrophages and monocytes are recruited and cytokines secreted. More specifically, in case of a dysfunctional immune response, we observe an abnormal monocytes, macrophages and T-cells infiltration favored by vascular permeability, a systemic cytokine storm (IL-6, IFN gamma, IL-2, IL-10, Granulocyte colony-stimulating factor G-CSF, TNF), clinical worsening (pulmonary oedema and pneumonia) and widespread inflammation and/or multiorgan damage due to excessive TNF and reactive oxygen species (ROS) production. On the contrary, in a healthy immune system, initial inflammation attracts virus specific T-cells to the site of infection, where they can eliminate the infected cells before the virus spreads. Neutralizing antibodies in these individuals can block viral infection resulting in early recovery [15]. Noteworthy, viral infection can also result in an aberrant cytokine production by the immune cells such as monocytes and macrophages. Elderly people seem to be more susceptible to critical forms of COVID-19 due to an ageing lung microenvironment causing altered dendritic cell maturation and migration to the lymphoid organs and to an inefficient IFN response [21]. Karagiannis et al. [22] demonstrated that restricting dietary glucose by feeding mice a HFKD (72% fat, 2.4% sugar) largely ablates lung-resident type 2 Innate Lymphoid Cells (ILC-2) and reduces airway inflammation by impairing fatty acid metabolism and the formation of lipid droplets. Chronic activation of ILCs, typical of allergenic airway inflammation, needs exogenous fatty acids which are transiently stored in lipid droplets and therefore converted into phospholipids to promote ILCs proliferation. This metabolic program, imprinted by IL-33 and regulated by the genes Peroxisome proliferator-activated receptor gamma (PPAR-γ) and Diacylglycerol O-Acyltransferase 1 (Dgat1), is controlled by glucose availability as well as mammalian target of rapamycin (mTOR) signaling. Moreover, Goldberg et al. reported that a HFKD allows for better survival and increased protective IL-17-secreting γδ T cells in the lungs of mice with influenza virus [10], while Ryu et al. have recently provided preclinical evidence that a HFKD is capable of providing a protective effect against the animal equivalent of COVID-19 in aged mice, with the maintenance of a better oxygen saturation and an increase in γδ T cells [23]. Go to: 4. Obesity, Viral Infections and Respiratory Function Weight excess is associated with a higher susceptibility to viral infections [3], as seasonal and H1N1 influenza [24,25], and a higher risk of hospitalization for these conditions [26,27,28,29]. In recent years, during the H1N1 influenza pandemic, obesity has been shown to be associated with hospitalization and death [29] and critically ill patients were frequently morbidly obese [25]. Similarly to other viral infections, severe obesity is associated with a high risk of COVID-19 complications [30]. Among obesity comorbidities, hypertension, dyslipidemia, prediabetes and insulin resistance might predispose individuals to cardiovascular events and increased susceptibility to infection via atherosclerosis. Resulting cardiac dysfunction and kidney failure can more easily lead to pneumonia-associated organ failures [31]. Moreover, visceral adipose tissue—a reliable and specific marker of insulin resistance—has been independently associated with the need of intensive care unit (ICU) resulting as the strongest predictor of worse prognosis in patients with COVID-19 [17]. Considered this, a nutritional approach that can break down insulin resistance such a HFKD, might have beneficial implications in COVID-19 prognosis likely without any detrimental effects. Obese patients are predisposed to the development of chronic and acute respiratory illnesses [32,33], including respiratory tract infections [34]. The reasons for this susceptibility to respiratory disease are many and not completely elucidated yet [35,36]. Obese people have alterations in respiratory physiology [37] and immune response [24,33] and, consequently, develop a lower response to antiviral therapies and vaccinations [24]. The alterations in respiratory physiology consist in a decreased functional residual capacity and reduced expiratory reserve volume, hypoxemia and ventilation perfusion abnormalities [28,37]. The presence of Obstructive Sleep Apnea Syndrome (OSAS), which is common in obese people, may predispose the patients to COVID-19 complications [38]. Obesity is characterized by low-grade systemic inflammation, that may be related to the pathogenesis of respiratory conditions [33]. Fat tissue may accumulate within the lungs, as observed in the airways of obese humans [39] and in the alveolar interstitium of obese diabetic rats [40]. Adipose tissue accumulation in the outer wall of large airways positively correlated with inflammatory infiltrate of eosinophils and neutrophils in patients with fatal asthma [39]. Animal models of obesity showed that during influenza infection there is increased lung permeability, leading to protein leakage into the bronchoalveolar lavage fluid. For the resolution of the infection, the repair of the damaged epithelial surface is required, but wound repair is impaired. Increased lung oedema and oxidative stress have been observed as well [24]. There is evidence that immune system functioning is altered in obesity. T-cells diversity is reduced and this may be related to the T-cells poor response to influenza virus [24]. CD8+ T memory cells has been shown to be impaired, with consequent exacerbates lung complications and mortality [33]. These cells are responsible for an efficient immune response to vaccination [33], with consequent reduced response to vaccination in obese people [24]. Moreover, obesity may be a factor that exacerbates the aging of the immune system [24]. In addition, the high ACE-2 expression in adipose tissue may play a role in obese patients’ susceptibility to COVID-19 infection, since SARS-CoV-2 shows high affinity for this enzyme [41]. Therefore, interventions aimed to weight loss in obese patients are warranted to prevent viral infection susceptibility and their complications and theoretically may ameliorate respiratory function. Go to: 5. Low-Carbohydrate Ketogenic Diets and Respiratory Function VLCKDs are, to date, contraindicated for obese patients with respiratory failure [12]. However, some studies reported some beneficial effects from high-fat low-carbohydrate diets and detrimental effects of carbohydrate loads on respiratory parameters. These studies, anyway, often did not specify if patients were in ketosis, but used low amount of CHO, possibly leading to ketosis. Two studies on a total of 40 healthy patients [42,43] reported that a VLCKD (848 kcal/day; protein: carbohydrate: fat = 43:14:43%) and a HFKD (10% calories from carbohydrate) diet reduced CO2 output without modifying oxygen uptake. Moreover, Rubini et al. compared a VLCKD regimen to a hypocaloric Mediterranean diet showing that only the VLCKD significantly decreased respiratory exchange ratio (p < 0.05) in addition to higher fat mass loss in healthy patients. Therefore, these diets may be helpful in respiratory patients for reducing CO2 body stores levels and dyspnea at rest. On the other hand, a study on 17 healthy women who were administered a HFKD (2400 kcal/day), reported earlier muscle fatigue during daily life activities [44]. Chronic Obstructive Pulmonary Disease (COPD) is often accompanied with hypercapnia and hypoxemia. A reduction in carbon dioxide production would reduce the workload of respiratory muscles and therefore be beneficial for these patients. Some studies focused on the administration of HFKD in COPD patients, and beneficial or, at least, neutral results were observed. In twelve clinically stable COPD patients, the administration of a high-fat meal had a small effect on gas exchange parameters compared to 12 healthy controls, whereas a high-carbohydrate diet was detrimental on gas exchange parameters, especially in COPD patients [45]. No differences in pulmonary function were detected in 36 COPD patients comparing the administration of a moderate-fat meal with a high-fat meal [46]. On the other hand, the administration of a HFKD in COPD patients with hypercapnia led to an amelioration of respiratory parameters in an overall sample of 74 underweight patients [47,48]. In patients with respiratory failure, providing an adequate protein intake is extremely important to preserve skeletal muscle mass and function [7]. A high-fat low-carbohydrate diet has been reported as a potential useful tool to ameliorate respiratory failure [49,50,51]. In the literature, there are some evidences of a beneficial effect of a high-fat low-carbohydrate diet in mechanically ventilated patients [52,53,54], since it was able to reduce PaCO2 levels [52,53,55] and the time of mechanical ventilation [52,53]. Go to: 6. COVID-19, Lockdown and KDs Both HFKD and VLCKD represent valuable treatments despite being characterized by the presence of contraindications and capable of causing side effects. Therefore, they should be followed under strict medical supervision and be considered similar to pharmacologic treatment. A concern may be that during the isolation imposed during the pandemic, it is difficult to monitor a patient on the ketogenic diet undergoing rehabilitation. Just a few studies reporting the administration of a ketogenic diet during this pandemic have been published, and to the best of our knowledge none published results on its use in COVID-19 infected and/or respiratory patients yet. Kossof et al. [56] administered a HFKD to patients with uncontrolled seizures, mainly children, during the pandemic, using a combined approach with in person meetings and telemedicine. The authors and the other members of the International Ketogenic Diet Study Group, pediatric consensus group, reported no issues regarding the maintenance of ketosis and seizure control in their group, and raised no questions about the safety of the ketogenic diet in case of respiratory infection. A similar approach in similar setting was used by Ferraris et al. [57] and no major issues were reported, but they did not specify if any of their patients was infected by COVID-19. Soliman et al. [58] proposed the use of a ketogenic diet and intermittent fasting, with administration of medium-chain triglycerides, as a prophylactic measure and an adjuvant therapy for COVID-19. In fact many viruses, as the varicella-zoster [59], the cytomegalovirus [60] and the hepatitis C [61], need the fatty acid metabolism pathway for their replication, therefore the diet-induced metabolic switch leading to a reduction in the fatty acid synthesis pathways may help in reducing viral replication [58]. Go to: 7. Conclusion and Future Perspective 7.1. KDs in COVID-19 Prevention Obesity, and in particular visceral abdominal fat, has been indicated as an independent risk factor for worse prognosis in COVID-19, often associated with the need for intensive care [17,30,41,62]. These may be due to the impaired respiratory mechanics, increased airway resistance and impaired gas exchange [25,28,54], as well as obesity-related comorbidities [63], which appear to be directly related to the onset of complications and severe course of COVID-19. In particular, OSAS [38], metabolic syndrome, hypertension, Non-Alcoholic Fatty Liver Disease (NAFLD) and diabetes or insulin resistance have all shown to affect COVID-19 outcome negatively [55,56,57,58]. Finally, it should not be overlooked that obesity is associated with low chronic inflammation within a state of immunological dysfunction that can lead to increased risk of allergies [64] or ineffective response against infections [35] and vaccines [65]. KDs, and specifically VLCKDs, demonstrated to induce weight loss and diabetes remission. VLCKDs are currently used in bariatric surgery preparation [12] thanks to the ability in reducing hepatic volume [11] with a subsequent improvement in intra and post-operative care. Recent findings underlined immune advantages derived from ketone bodies, such as blockage NLRP3 inflammasome [20], reduction in chronic activation of ILCs and induction of protective γδ T-cells against infections [10]. Taken together, in addition to the benefit of airway inflammation prevention by impairing the formation of lipid droplets [22], KDs could be an excellent tool to prevent the infection and stem the damage induced by COVID-19 in the fragile population affected from obesity. 7.2. KDs in Supportive Care of COVID-19 Studies conducted in mice highlighted the beneficial effect of HFD- induced ketone bodies in COVID-19 models [10,23]. In humans, HFKDs has been experimented in Intensive Care Units (ICU) and good results have been reported in mechanically ventilated patients [52,55]. Moreover, telemedicine achieved good results in pediatric epileptic patients under HFKDs, either for safety and compliance, proving that it can be a valid tool to be adopted even in the event of quarantine and fiduciary isolation. On the basis of these considerations, several authors proposed KDs in COVID-19 management and some clinical trials are ongoing [66,67]. 7.3. KDs during Rehabilitation Post SARS-CoV-2 Infection Patients affected from COVID-19, especially elderly ones, often require ICU for a longer period (up to 20 days) than other more typical uses of ICU. Among Post Intensive Care Syndrome (PICS), impaired exercise tolerance, neuropathies, muscle weakness/paresis, severe fatigue are responsible for decreased exercise capacity, disability and compromised quality of life for months, even years after intensive care [68]. Muscle atrophy, as well as obesity and immune dysregulation, is associated with Growth Hormone/Insulin-like Growth Factor 1 (GH/IGF-1) impaired axis and might be a link between IGF-1 downregulation and COVID-19 severity [69]. Preserving muscle mass is essential in order to improve rehabilitation and to reduce costs for recovering people. VLCKDs preserved muscle mass in obese patients [70,71] when a protein intake of at least 1.2 gr of protein/Kg was ensured; the same results have been confirmed when isocaloric KDs have been used in patients affected from multiple sclerosis, reporting a superiority compared to Mediterranean diet [72]. Furthermore, HFKD (75–80% calories from fat, carbohydrates <50 g per day and <10 g per meal) improves quality of life, lean mass and metabolic parameters (included IGF-1) in oncologic patients, compared to standard diet [73]. In conclusion, VLCKDs administration might be considered in severely obese patients as an effective adjuvant therapy for COVID-19, first of all as a preventive measure, to achieve a fast weight loss [67], and secondly as an adjuvant therapy during rehabilitation (see Figure 1). More challenging is the hypothesis of administering HFKD during hospitalization or even more in delicate settings such as an intensive care unit or during positive ventilation; although several data support the evidence that limiting carbohydrate intake and promoting ketone formation may be helpful in ameliorating respiratory parameters. Furthermore, as extensively discussed, HFKDs show a strong anti-inflammatory effect and some data suggest that they may be useful for reducing viral replication. However, many studies are old, the samples small, and the ketosis not specifically addressed, therefore new clinical trials are needed. Hoping that the promising results observed in animal studies can be passed on to humans, we herein suggest considering KDs as an option to be considered for COVID-19 management within the current indications. Figure 1: Mechanisms through which VLCKD with its consequent weight loss may reduce the susceptibility to severe SARS-CoV-2 infection and stem the damage induced by the virus. Go to: Author Contributions Conceptualization, L.G., A.L. and C.L.; writing—original draft preparation, E.G., R.T., M.W. and S.B.; writing—review and editing, O.G., S.M., L.G. and C.L.; supervision, L.G. and C.L. All authors have read and agreed to the published version of the manuscript. Go to: Funding This research received no external funding. Go to: Data Availability Statement Data sharing not applicable Go to: Conflicts of Interest The authors declare no conflict of interest. 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Time flies! Can you believe that it is almost 2022! We are about to ring in the New Year 2022, and it will be a great opportunity for a fresh start and a new beginning for everyone. So, do you know what things to do to start the new year right in 2022? If the past year was good for you, you should continue doing what worked well but incorporate some new things to make the new year even better than the previous one. However, if you see unaccomplished goals, missed opportunities, mistakes, and things you wanted to accomplish but regret to have not done so, here is your chance to start over with a clean slate. Your fulfilling future is shaped by what you do today. Start being more confident, determined and brave. Here are a few practical things you can do NOW: Try to finish as many unfinished projects as you can: Starting a new year dealing with incomplete projects from the previous year will sure dull your mood. So, in order to start the new year right, "try" to finish as many incomplete projects from this year. Do a yearly review: In order to start off the new year right you have to review the past year. What worked well for you, your achievements, your mistakes, and what you need to do to improve your life. Make reasonably achievable New Year’s resolutions. Create a vision board based on your resolutions, set goals, urgency and importance. Create an ACTION board, set urgency, timeline and importance to take action. Clean and organize at home and at your workplace before the New Year begins. Put aside the items to keep, then donate, resell, or get rid of stuff you no longer need. Give yourself a makeover to feel and look your best in the New Year. Get a manicure and pedicure, get a hair cut, get a massage, hydrate your skin, buy new clothes and shoes, get a new hairstyle, etc. Let go of the past. Forgive yourself for your mistakes, and forgive those who have wronged you. Here are the few things you should strive to practice, always! Do not waste your time. It can never be recovered! Do not miss obvious opportunities. Be brave to take some risks and chase your dreams. Share often your feelings with people you care about. Say more often "I love you," and "I am sorry." Spend more time with loved ones. Be always true to yourself. Don't be a people-pleaser. Surround yourself with people who influence your life positively. Take care of yourself physically and mentally. Eat healthy, exercise regularly, get enough sleep! Use this opportunity to make positive changes in your life, and you will have a Happy New Year 2022.

Looking at earnings reports and stock prices of from the past six months, it appears that the once red-hot plant-based meat sector has turned ice cold. As the Beyond Meat stock trading price plummeted 50% due to changes in consumer behavior, the once-hot sector is looking less appealing to investors. And Beyond Meat isn't the only publicly traded company to see recent problems. All of them including Canadian Maple Leaf Foods, Kellogg's MorningStar Farms, are in trouble. Market experts state that when products like these come into the marketplace, they will attract an unusual number of curious triers. And if the products don't satisfy the consumer, they will say, 'Hey, that was interesting,' and they won't come back and buy it again. The International Food Information Council reports that 22% of Americans ate plant-based meat and dairy analogs in the past year. Sales statistics show downward trends. Based on the recent developments in consumer behavior, we don't see the long-term —and growing— interest in plant-based meat. This trend is similar to the early electric vehicles. There was a lot of excitement and hype around them at the beginning, but it dropped off as investors and consumers realized that they couldn't deliver like gas-powered cars. Like e-vehicles, the plant-based meat hasn't come to the point where products are as good or better than those from traditional meat. Good riddens. Plant-based meat loses its sizzle in US as sales fall by Financial Times

Whether you’re a chronic sitter, a daily exerciser, or a weekend warrior, you probably know stretching is a critical habit. By sending blood flow to your muscles and helping your joints move through their full range of motion, stretching improves your posture and athletic performance while lowering your risk of pain and injury. But when you do yoga or a flexibility routine, do you know whether you’re performing each stretch correctly? This article provides you with the information you need in order to know which muscles you’re actually stretching. 1. Camel Pose Muscles highlighted: Rectus Abdominus and External Obliques. This stretch is best reserved for people who have good flexibility already. Sit on your heels and place your hands behind you as you push your hips up and forward. Avoiding putting too much pressure on your lumbar spine. If you have neck problems do not drop your head back. 2. Wide Forward Fold Muscles highlighted: Adductors. This is a great exercise to open the hips, and stretch the adductors and hamstrings. Start this stretch with your knees bent, and spine straight. As your muscles begin to release you can slowly straighten your legs, round out your back and reach for your feet. Lightly pull on the bottom of the balls of your feet to release the calf muscles as well. If you can not reach your feet you can use a belt or towel. You can also perform this stretch lying on your back with your feet going up the wall. 3. Frog Pose Muscles Highlighted: Adductors. This is a deep groin stretch that can place pressure on your knees so it’s helpful to be on a soft surface. Start by resting on your hands and knees and slowly bring your knees wider until you feel a good stretch in your groin muscles. You will feel slight variations in the stretch as you actively push your hips back and forward. 4. Wide Side Lunge Pose Muscles Highlighted: Adductors. Start with both feet forward in a wide stance with your legs as straight as possible. Slowly walk your hands to your right foot while bending your right knee and rotating your left toes up to the ceiling, sitting into your right hip. Keep your right foot flat on the ground. 5. Butterfly Stretch Muscles Highlighted: Adductors. Start in a seated position and bring the soles of your feet together and sit tall through your sit bones. Progress this stretch by placing pressure on your knees with your hands. The closer your feet are to your body the more you will stretch your groin muscles. Bring your feet farther from your hips and slowly round your upper body to release your back muscles. 6. Forearm Extensor Stretch Muscles Highlighted: Forearm Extensor. Start by packing your shoulder down and back, then externally rotate the shoulder for the optimal position to stretch the forearm muscle. Once in this position apply pressure to your opposing hand to begin the stretch. You can progress this stretch by touching the tips of your fingers together in a tea cup shape. 7. Lateral Side Flexion of the Neck Muscles Highlighted: Sternocleidomastoid “SCM”. Try to keep your neck as long as possible while slowly dropping your ear to your shoulder, making sure you are not collapsing your cervical spine. You can progress this stretch by being seated on a chair and grabbing the bottom of the seat. This will help you create consistent tension down the arm and neck which will allow you to target the upper traps. 8. Neck Rotation Stretch Muscles Highlighted: Sternocleidomastoid “SCM”. Start by slowly rotating your neck, while keeping your chin slightly elevated to isolate the SCM. If you would like to get a deeper stretch apply pressure with the opposite hand from the direction that you are rotating. 9. Neck Extension Stretch Muscles Highlighted: Sternocleidomastoid “SCM”. Start by placing your hands on your hips, while keeping your spine long start to tilt your head back, making sure you are not collapsing your cervical spine. 10. Lateral Side Flexion of the Neck with Hand Assistance Muscles Highlighted: Sternocleidomastoid “SCM” and Upper Trapezius. Try to keep your neck as long as possible while slowly dropping your ear to your shoulder, making sure you are not collapsing your cervical spine. You can progress this stretch by being seated on a chair while grabbing the bottom of the seat. This will help you create consistent tension down the arm and neck which will allow you to target the upper traps. 11. Half Kneeling Quad / Hip Flexor Stretch Muscles Highlighted: Psoas and Quadracep. Start in a half-kneeling position. As you slowly bring your right hip forward you should begin to feel a stretch in the front of your hip. Grab your back foot and squeeze your back glute to increase the stretch on your Hip Flexors. 12. Forearm Extensor Stretch Muscles Highlighted: Forearm Extensor. Start by packing your shoulder down and back, then externally rotate the shoulder for the optimal position to stretch the forearm muscle. Once in this position apply pressure to your opposing hand to begin the stretch. You can progress this stretch by touching the tips of your fingers together in a tea cup shape. 13. Lateral Shoulder Stretch Muscles Highlighted: Side Deltoid. Bring your arm across your body and lightly apply pressure to your arm to increase the stretch on your shoulder. 14. Standing Assisted Neck Flexion Stretch Muscles Highlighted:Trapezius Muscle. Start by standing with you feet together. Keeping your spine long, slowly sit your hips back and round your upper back, tucking your chin to your chest at the same time. 15. Lat Stretch with Spinal Traction Muscles Highlighted: Latissimus Dorsi. Start by taking a firm grip on bar, then slowly lift your feet off the ground. You should feel a stretch in your lats and chest. If you take your feet completely off the ground you will feel traction in your your lumbar spine. Avoid this stretch if you have recently injured your shoulder, and/or have impingement of the shoulder. 16. Lat Stretch at the Wall Muscles Highlighted: Latissimus Dorsi. Start by placing both hands on the corner of a wall or post. While keeping your spine long, slowly push your hips out to the side. Avoid this stretch if you have lower back problems. 17. Child’s Pose Muscles Highlighted: Latissimus Dorsi. Start on your hands and knees then slowly bring your hips back until your forehead is on the floor. You can bring your knees wider to get a better stretch in your hips. Arch your upper back and externally rotate your shoulders to stretch your lats and chest muscles. 18. Standing Calf Stretch Muscles Highlighted: Soleus and Gastrocnemius. You can perform this stretch on a rack or on the edge of a stair step. Lightly rotate your ankles internally and externally to actively stretch the calf muscles. 19. Front Split Muscles Highlighted: Psoas and Hamstring. This is an advanced stretch, proceed with caution if you have any hip problems. Start in a kneeling lunge position, it can also be helpful to have the support of a chair as your hip flexors and hamstrings release. 20. Seated Forward Fold / Seated Toe Touch Muscles Highlighted: Hamstrings and Calfs. Start by sitting into your sit bones and bend the knees if needed. As your flexibility improves your legs will naturally straighten. If you have back problems keep the spine as straight as possible. You can also perform this stretch lying on your back with your feet up a wall. 21. Single Leg Forward Bend Muscles Highlighted: Hamstrings. Start this position with one foot in front of the other. Bring your hands to your hips and while keeping the back straight, begin to bend from the hips. 22. Deep Squat Muscles Highlighted: Glutes. This movement has a global effect on all areas of your body. If you have bad knees, or cannot keep your heels on the ground, practice your squat before proceeding. Start by standing with your feet shoulder width apart then slowly lower yourself into the deep squat. Once in position bring your arms inside your legs and lightly apply pressure to the inside of your knees, sitting into the hips and heels. You can also practice this position lying on your back with your feet against a wall. 23. Seated Half King Pigeon Pose Muscles Highlighted: Glutes. Start in a seated position slowly pull your leg to your chest and externally rotate your hip while keeping your spine straight. You should feel this stretch in your glute. 24. Standing Calf Stretch at the Wall Muscles Highlighted: Soleus and Gastrocnemius. Start out in a lunge position with your back foot slightly turned out. Slowly bring your back heel to the ground to stretch your calf muscles. 25. Lateral Flexion at the Wall Muscles Highlighted: External Obliques. While keeping your spine long slowly push your hips out the the side. Avoid this stretch if you have lower back problems. 26. Supine Twist Muscles Highlighted: Glutes and External Obliques. This is a great stretch for those trying to manage Sciatic Pain. Start by lying flat on your back then bring one leg across your body, slowly rotating your gaze and upper body in the opposite direction. The key to this stretch is using your breath to open up your rib cage and sacroiliac joint and hip area without placing too much pressure on the lower back. If you find this stretch to be too difficult you can stack both of your knees on top of each other. Once in this position you will feel more of a stretch on the upper spine when the knees are higher, and more of a stretch on the lumbar spine when the knees are lower. 27. Lateral Flexion with a Dowel Muscles Highlighted: External Obliques and Latissimus Dorsi. With your spine long, slowly push your hips out to the side while keeping your shoulders externally rotated. Avoid this stretch if you have lower back problems. 28. Triangle Pose Muscles Highlighted: External Obliques. Start with a wide stance with your front foot straight ahead, and your back foot at 90 degrees. Place your hand on your front leg or floor as you sit back into your front hip with a straight back. As you rotate away from your front leg keep your gaze on the hand that is in the air. 29. Chest Stretch at the Wall Muscles Highlighted: Pectorals. Start by facing the wall with your thumb up. Slowly rotate away from the wall to stretch your chest muscle. You should feel this stretch in the belly of the muscle. If you feel it in the shoulder joint you are stretching too far. 30. Assisted Chest Stretch Muscles Highlighted: Chest and Latissimus Dorsi. Start by lying on the floor with your palms facing up. As you partner sits into a deep squat you should feel a stretch in your chest and lats. You will also get some traction in your spine from the stretch. Avoid this stretch if you have impingement of the shoulder. 31. Seated Half Pigeon Variation Muscles Highlighted: Anterior Tibialis. Start by sitting with your feet in front of you. Bring one hand behind you as you externally rotate your hip and bring one foot above your knee. To increase the stretch on your hip slowly lean forward, initiating the movement by hinging at the hips. 32. Supine Shoulder External Rotation Stretch Muscles Highlighted: Subscapularis. Start by lying flat on your back, bring your arm straight out to the side with your elbow at a 90 degree angle. Slowly bring the back of your hand to the floor. If you hand is far away from floor it means your rotator cuff and other muscles that control internal rotation are tight. 33. Down Dog Variation at the Wall Muscles Highlighted: Pectorals and Latissimus Dorsi. Position yourself far enough from a wall or rack so that when you touch the wall your body becomes parallel to the ground. Move into this position by hinging at the hips and keeping your spine straight. Once in position, push your chest forward creating a slight arch in your upper back, stretching your lats and chest muscles. If you have tight hamstrings try bending at the knees. 34. Assisted Chest Stretch Variation Muscles Highlighted: Pectorals. Start by lying face down on the floor with your palms facing down. As your partner pulls back on your hands you will feel a deep stretch in your chest muscles. Avoid this stretch if you have impingement of the shoulder. You can read the original article at https://www.lifehack.org/345771/36-pictures-see-which-muscle-youre-stretching

This video aims to help viewers improve their health regarding brain function, and neural plasticity. with science and science-based tools. Andrew Huberman, PhD is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell. Andrew is host of the Huberman Lab podcast, which he launched in January of this year.

Everyone experiences stress. It’s a fact of life that’s impossible to escape. Yet, during the last two years, we have been collectively and individually exposed to a systematic series of extremely unusual life changing circumstances. Many Americans are experiencing considerable stress related to the pandemic and are also reporting higher levels of general stress than in recent years. What Hollywood has been warning us about for over three decades is now happening in real life. A "global" pandemic (or may be a scripted p(l)andemic?)! Every aspect of our lives is being changed, from health and work to education to free speech to public service to social distancing and freedom of travel. The collective confusion does not seem to be ending soon. The negative mental health effects of the pandemic and all senseless restrictions attached to it, are serious and will be long-lasting. Individuals need to learn to cope with the extreme stress of this crisis. While we can’t change the ever confusing circumstances we are living in at the present time, it’s important to find ways to better manage the stress and reduce its impact on our health, including brain function. Outbursts of Anger Is Associated With Stress High levels of stress is associated with a host of health issues, ranging from headaches and insomnia to outbursts of ANGER, drug and alcohol misuse and social withdrawal. ANGER has significant consequences for the heart and the brain. It causes heightened levels of C-reactive protein (CRP - closely linked with inflammation, a well-known driver of aging) due to instant injection of cortisol (stress hormone) and adrenaline into the bloodstream. The resulting muscle tension, increased heart rate, spikes in blood pressure are risk factors for heart attacks and stroke. The extreme anger associated with outbursts of rage increases the risk of heart attack and other significant health events. When you are in this state, your brain is no longer using the prefrontal cortex (area used for reasoning) for thought, but instead it is driven by the amygdala (the emotional center of your brain). Chronic life stress over the long-term also causes higher blood pressure, which leads to impaired brain function, and accelerated age-related cognitive decline and increased incidence of dementia. Even in the short-term, stress causes cognitive problems. Minor, daily stressors produce transient effects on cognition by reducing attentional resources needed for information processing, studies found. In other words, you are so stressed about an event earlier in the day that it’s difficult to focus on the task at hand. Pandemic Related Stress Levels The average reported stress level at the present time (December 2021) for U.S. adults related to the pandemic is 5.9. This is significantly higher than the average stress level reported in the 2019 Annual Stress in AmericaTM1 survey, which was 4.9. Parents of young children, on average, are feeling significantly higher levels of stress than adults without young children. Parents report stressors related to education, basic needs, access to health care services and missing out on major milestones. Confusing Government Response To Pandemic Is Source Of Stress 7 In 10 Adults Many Americans point to the government’s response to the pandemic as a significant source of stress in their lives. The Annual Stress in AmericaTM1 survey finds that almost 7 in 10 Americans (67%) say the government response to the pandemic causes them stress. Parents again are more likely than those without children under the age of 18 to say this is a significant source of stress (74% of parents vs. 63% non-parents). Everyday Ways To Reduce Stress Stress is sneaky. Most of us don’t realize we suffer from stress until it manifests itself through health issues with the body or brain. Our best strategy is to stay ahead of stress, not wait for it to present itself with symptoms. Here are a few everyday ways on reducing stress you can incorporate into your daily lives without a visit to the doctor, or medication. Get Enough Sleep Life improves incredibly when you get seven to eight hours of sleep each night. Go to bed and get up at about the same time. Make your bed comfortable. Arrange pillows so you have a good sleep position throughout the night. Keep the bedroom dark and quiet (no TV or cell phone). Relax One way to reduce the tension and stress is to learn relaxation techniques. Take time each day to listen to relaxing soft music. Listen to music at 528 hz pitch (search on Youtube for music at this pitch) which is proven to have calming, centering, and energizing effects on the mind. Practice deep breathing as you sit quietly. Incorporating meditation and yoga into your life. Bad Habits Add To Stress Over the decades, we all develop bad habits that rove hard to shake. There are the ones everyone knows about, such as smoking or consuming too much alcohol. But other bad habits can include eating too much unhealthy food or drinking too much caffeine (especially later in the day). At the time, they all might seem to help with stress, but in truth they add to it. The best gift you can give yourself is to drop unhealthy habits. Don’t Hold It In If your stress is caused by something that was said or done either to or by you, address the situation as quickly as possible. The old advice for married couples about not going to bed angry or upset still applies and extends to friends and other relationships. Simply talking about an issue releases stress and makes a person feel better. Learn to Say “No” It’s impossible to satisfy everyone or meet all the demands and expectations of everyone equally in your life. Learn when to say, “No.” Practice assertiveness and do it in such a way that you respect others while also standing up for your own rights. Eliminate Stressors Identify the things in life that are causing stress, and then reduce and gradually eliminate them. Time management is a challenge for many. People get overwhelmed with everything they must do on any given day. The best way to manage your time is making schedules, and giving yourself ample time to complete each task. Exercise Regular exercise works the muscles in your body, which leads to tension release, better sleep and improved digestion. Walking, riding bike and swimming are low impact exercises we strongly recommend. Unfortunately, stress isn’t something that will completely disappear. But until you can live in a water house in Fiji or buy coastal property in Belize, you can put some of the above ideas into practice and get your stress down to manageable levels. More material for your reading pleasure: https://www.myketopal.com/post/squeaky-wheels-in-your-life https://www.myketopal.com/post/ashwagandha-root-reduces-anxiety-boosts-mood-and-supports-muscle-gain-and-strength https://www.myketopal.com/post/neurotransmitters-for-happiness-depression https://www.myketopal.com/post/signs-to-watch-if-you-need-more-magnesium

Everyone knows that untreated diabetes causes serious health complications. Foot ulcers (resulting in amputation of the toes and in some cases, the whole foot), and retinopathy (damaged blood vessels in the back of the eye leading to blindness), are commonly associated with diabetes. However, it is not common knowledge that uncontrolled diabetes plays a role in the development of spinal disorders and chronic back pain. Individuals with diabetes are up to 35% more likely to have lower back pain and/or neck pain than the general population. Several studies have connected spinal degeneration to uncontrolled diabetes and its markers including: Hyperglycemia (high levels of sugar in the blood) Hyperinsulinemia (high levels of insulin in the blood) Oxidative stress (high levels of free radicals) For anyone with both diabetes and back/neck pain or related symptoms, a coordinated approach for managing both the diabetes and the pain may be advisable. You can read more about Hyperglycemia , Hyperinsulinemia , Oxidative Stress in this peer reviewed article . You can read more about free radicals and anti-oxidants here (Understanding free radicals and anti-oxidants). You can read more about degenerative disc disease here (What Is Degenerative Disc Disease?) Types of Back Problems Linked to Diabetes Metabolic disorder caused by diabetes increase the risk of complications in multiple organs, such as the heart, kidneys, and eyes, as well as complications in multiple connective tissues, such as bone, cartilage, and nerves. There is a variety of connective tissues in the spine that may be adversely impacted by diabetes. Lumbar Disc Degeneration is characterized by back pain caused by the breakdown of one or more the spinal discs in the lower back. Spinal stenosis is a narrowing of the bony openings (foramina) of the spine, which leaves less space for the exiting spinal nerves. Vertebral osteomyelitis is usually caused by a bacterial infection which can start in the vertebral bone and spread to the spinal disc. Diabetes increases susceptibility to infection and vertebral osteomyelitis. Spinal epidural is infection that can start in the area between the vertebral bones and the membrane of the spinal cord. Because diabetes increases the risk of infection, it also raises the risk of epidural abscess. A vertebral fracture, also known as a compression fracture, is a type of break in the vertebral bone—the bony building blocks of the spinal column. Diabetes alters the minerals in the bones, making the bones more fragile and increasing the risk of a fracture. Neuropathy is a type of pain or weakness that originates in damaged nerves. Causes may include injury, trauma, infection, or related conditions such as diabetes. You can read more about Types of Back Problems Linked to Diabetes in this peer reviewed article .

Science has brought to the forefront the importance of our parasympathetic nervous system in helping us live a healthy and balanced life. While there are no specific guidelines for how much relaxation a person should incorporate into their lifestyle, making time to unwind and enjoy life is an important part of maintaining good health. Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood. When the body goes into a relaxed state, your blood pressure and heart rate lower, you breathe at a slower rate, and your immune system functions at a higher level. Practicing simple relaxation techniques improve your antibodies and natural killer cells significantly. Your sleep pattern improves, digestion function increases, and overall health becomes better. Most of us are familiar with the central nervous system, the bundle of nerves that leaves the brain and moves into the spinal column. The vagus nerve is part of the sensory-somatic system, a subdivision of the peripheral nervous system. Peripheral nerves make their way directly out into the body. Most begin at the spinal column, but within the peripheral nervous system there are a group of nerves called cranial nerves that exit directly from the brain. The vagus nerve is the tenth cranial nerve. The Latin root of the word vagus is “wandering.” It exits at the medulla, part of the brain stem. It begins its journey below the base of the brain, roams down the throat along the esophagus, continues its sojourn near the lungs and heart, and innervates the digestive system. Regardless of the method of relaxation and parasympathetic nervous system activation, there is one component common to all of them: the VAGUS nerve. Most of our lives are spent in the sympathetic nervous system, the fight, flight, or freeze modes. When the sympathetic nervous system is active, then stress hormones flood our systems, creating a state of dis-ease within. Vagus nerve can help us de-stress and get healthy. Therefore, it is important we learn how to activate our vagus nerve. Long deep breathing is the number one key to activating the vagus nerve. By bringing awareness to the breath, lengthening and deepening it, you turn on the vagus nerve, giving your body the opportunity to rejuvenate. So, let’s stop and breathe with awareness for ten minutes: As you inhale, lift your collarbone. As you exhale, soften and relax. As you inhale, expand your ribs out under your arms. As you exhale, soften and relax. As you inhale, expand your ribs across your back As you exhale, soften and relax. Here are a number of pathways to the vagus nerve. Immerse your face (especially the forehead, eyes, and two-thirds of your cheeks) in cold water for three minutes. Practice yoga and include gentle backbends, forward bends, and twists. Chant and sing in low resonant tones. Immerse your tongue in saliva while doing long deep breathing. Laugh with deep diaphragmatic laughs. Benefits of Vagus Nerve Stimulation It reduces the inflammatory response throughout our system. It helps the brain emit new cells. It decreases depression and anxiety and lifts your mood. It assists in developing razor-sharp memory. It raises your immunity. It raises the level of endorphins, which bring about positive feelings in the body and reduce the sensation of pain. Get to know yourself in your parasympathetic nervous system. Get to know your vagus nerve. Create more joy. Stay happy. Be more energetic. Live a more compassionate life toward yourself and others. All of this will optimize your fitness efforts and more.

In this video Dr. Frank Mitloehner is debunking the myth of "eating less meat would save the planet." Find out why this claim is total non-sense and how statistical numbers are being manipulated by the environmental movement in order to promote veganism. Navigation: 00:00 - Why are people saying Cows are bad for the planet? 1:14 - How much would Americans going plant based actually reduce GHG emissions? 2:56 - Do cows really take all the water? 4:53 - The real problem with water 7:01 - Do Cows really take all our Food? 7:53 - Livestock make the whole food system more efficient. 10:17 - Do Cows really take all our Land? 12:30 - You can't just grow whatever wherever. 13:54 - Why Global numbers are Misleading 15:45 - United States cattle are super efficient 16:48 - What about methane? 20:52 - Something more worth talking about than meat In this second video, Dr. Frank Mitloehner is looking into question of whether cows are really bad for the planet and why did we start blaming them. Find out why this claim is total non-sense and how statistical numbers are being manipulated by the environmental movement in order to promote veganism. Navigation: 0:00 - Intro 0:50 - Why did we start blaming cows? 4:10 - Enter Cowspiracy. 5:33 - Where are the numbers coming from? 7:30 - Are cow burps new to the planet? 9:00 - Taking a realistic path to solutions? 10:43 - What about plant based meats? 14:30 - Why livestock research is important. 15:27 - How to feed 9.5 billion people 19:55 - Not all land is the same. 21:46 - We need nutrients, not just “food” 26:28 - How livestock and meat are discussed 29:12 - The real issue 30:40 - Do people stay meatless? 33:00 - What you don’t hear about cows and water. 40:18 - Livestock are a key part of the food system 43:56 - The bigger problem we need to solve You can contact Dr. Frank Mitloehner for more details on twitter under @GHGGuru Bon Appetite! Chef J9

Have you ever wondered what not to eat to lose belly fat? Here are 10 foods that you don't want to eat if you want to burn belly fat which is the major concern these days. Thanks to our sedentary lifestyle a lot of people are getting a larger belly. While some people say a low calorie food like rice cakes, tomatoes, apples etc. make you feel full, you will soon find out the flaw in this thinking. These foods will make you feel hungry soon and make you feel drained of energy until you eat again.