Wednesday, 14 February 2018

How to avoid getting fat in few easy steps (part 1)

This is a story of love, a Valentine's Day special, the story of interdependence and attachment between two main macro-nutrients, let's call them carbohydrates and fats.

Carbohydrates can be simple and complex. The simple ones can be classified in monosaccharides (glucose, fructose and galactose) and disaccharides (maltose, sucrose and lactose). The complex ones are glycogen, starchi and fibers.

During digestion, the starch is broken to same degree, under the action of the amylase enzyme, secreted by salivary glands. When the carbohydrates reaches the stomach, the amylase is inactivated by the acidic medium. The digestion continues in the duodenum, under the action of the pancreatic amylase (an enzyme secreted by the pancreas). The starch is broken in maltose, sucrose and lactose. They are transformed in fructose, glucose and galactose under the action of enzymes such as maltase, sucrase and lactase).

Absorbed in the blood stream, the monosaccharides (glucose, fructose and galactose) are then processed in the liver, where almost all the fructose and galactose is used, and a big part of the glucose goes back in the blood stream, in direct relation to the blood sugar level (glucose level).

When glucose level goes up, the pancreas is secreting the insulin hormone, the role of insulin being to transform the glucose from the blood stream into glycogen, and to deposit the glycogen into the muscle and in the liver. After this process the blood sugar level is decreasing. Because of this action, the pancreas is secreting another hormone called glucagon, to break the glycogen from the liver into glucose, and when the liver deposit is finished (for example during a period of fasting), the glycogen from the muscle is used. The glycogen deposit from the muscle it is also used to generate energy when we are exercising. If we finish both of them (the deposits from muscle and from liver), the muscle is used for glycogen and we lose weight.

If both the deposits are up to 100%, the glucose is transformed into fat. But the fat is never transformed back into glucose.

Conclusions:

Fasting and exercise are helping us to deplete the glycogen deposits, so the glucose will not be transformed in fat. (Search on Google about intermittent fasting)

If we fast and exercise too much, we will lose weight (but this will be muscle weight and not fat weight).

It is possible to eat plenty of sweets, as long as you are having a fasting period right before/after, or you exercise, or both. (This is by far my favourite conclusion)


(More to come soon - this is an excerpt from the future second edition of the book The Macronutrients Pocket Guide, written by me, of course )

Take care of your glycogen deposits,
G.

Quote of the day

"If you wait, all that happens is that you get older."
(- Larry McMurty -)

In order to achieve your goals, you do not need to be a genius, to have some incredible skills or to be amazing in what you are doing. You do not need to excel, you do not need to be a master planner or an expert. 

You need only to start. Action is the defining difference between winners and losers. Action will make all the difference between success and failure. 

Think about something that you always wanted to do. And start right now. See what it is and how to do it. Go on Wikipedia website. In the next month learn a bit and read a bit every day about your thing. Find the best three books about this and read them. After one month, check where you are. It this getting closer? Did you do it?

I feel inspired. I will check right now some informations about flight and planes. See you soon.

G.

Tuesday, 13 February 2018

Love, time and fool's gold


"Let the beauty of what you love be what you do." (- Rumi -)


I enjoy beauty, whenever i can. Sometimes my perception change and a wave of everlasting beauty appear to manifest all around me. A flower's smell, a ray of sunshine, or just a cat rolling around can make me happy.

There is all this talk about love and how love conquer everything. I am not calling this BS, but seem that beauty is easy to manifest and replicate in your own being, but love, love is infinitely more difficult. Maybe i was not used to love enough, maybe i do not recognize the real love. I love little, and i know that.

So, in response to this matter, not love, but beauty is my religion. I can just see God as infinite beauty, and not defined by any name.

If you were to choose, what would you choose? Beauty of Love?

Life strategies

Read this article. It is quite good and you can see when you need to persuade somebody and when not to do it.

Thursday, 8 February 2018

Book published - The No-Diet book - Eat healthy and live longer

Finally, after few years of tinkering, the book about diet is ready. You can buy it now from Amazon.

Link: here

Here are the main chapters:


1

The theory of healthy eating
2
The individual nutritional needs
3
How you plan a healthy diet
4
The management of weight
5
Eating disorders. What are them?
6
Food safety


I hope you will enjoy it and learn something new from reading it. 

(I am happy i finally finish it, hooray!)