Week 7
Day 43: How ignite substantially improves our inflammatory response
In the previous two days, we talked about how ignite doubles the effects of AMPK and adiponectin so that it provides twice the healthy inflammatory response over diet and exercise alone. All the effects of exercise, diet and supplement are working together to accomplish a similar goal for you to achieve optimal health and longevity. ignite also cuts leaky gut in half which means that it helps prevent harmful molecules from leaving our digestive tract and entering into our blood streams traveling throughout the body. These harmful molecules which ignite is blocking have been shown to even travel to our brain. ignite works in so many beneficial ways and we are excited about being it's exclusive source to help you achieve optimal health.
Day 44: Do spices make a difference?
Yes! Spices – especially, oregano, turmeric (curcumin), ginger, capsicum (chili pepper), rosemary, paprika, cinnamon, fennel, basil, tarragon, nutmeg, marjoram, thyme, parsley, peppermint, and sage have been shown in published scientific studies to have anti-inflammatory and anti-oxidative qualities which reduce the risk of many chronic diseases. Spices should be used daily with almost every meal which is one of the hallmarks of the Mediterranean diet. They have also been shown to benefit microbiota and are not just for flavoring but truly critical to our health. Turmeric, for example, is widely used in India in almost every dish and though they have very high diabetes and heart disease rates nationally, their cancer rates are surprisingly low according to the World Health Organization. This is just one example of why spices should be regularly included in our diets and is a foundational ingredient in the Makkarios M2 Diet.
Day 45: You’re ¾ of the way through the Challenge!
Congratulations. I love to hear the benefits many of you are telling us about. Keep it up. You're on your way to optimal health. Questions - Is one of your greatest problems a lack of energy? Do you need energy drinks to get through the day? Are you commonly too tired to exercise, clean or cook meals so you eat out a lot? You’re not alone. A recent study among 2000 adults reported that 20% or people have been to a doctor because of chronic tiredness, 50% reported they eat out or order delivery because they are too tired to cook, and 30% cancel social engagements because they are too tired to leave the house. Unfortunately, most of us resolve this lack of energy the wrong way. Over 50% resolve this tiredness with a sugary snack or caffeine jolt. 30% of people wished there was some other solution. There is a much better way!!! Remember how I talked about how bad microbiota produces LPS on Day #18? Well those LPS go to the brain and disrupt sleep by reducing REM sleep which is the best form. Chronic excessive inflammation is messing up your sleep and statistically, the majority of you are handling it with simple sugar which only makes it worse. I talked about how simple sugars negatively impact microbiota on Day #38. Don't go for quick energy fixes because they only prolong the problem just like quick weight loss fads prolong the problem of obesity. Obesity wouldn't be steadily rising if all these quick fads worked and likewise, we wouldn't still have energy problems if we solved it the correct way. The Makkarios M2 Diet and lifestyle we teach in the i60 Day Challenge Program will take you where you need to go for optimal health. Don't stop doing what you've been learning in this challenge after 60 days. Keep up the i60 program forever and we’ll get you the ongoing knowledge you need for optimal health. We're in this together with you and want to be the support you need for achieving the best health you are capable of having!
Day 46: Are lectins bad as some say?
Lectins have been portrayed as dangerous by some health consultants but their stated negative effects on our health are excessive. Lectins are ubiquitous in nature and are located within many foods such as grains, lentil, nuts, seeds, vegetables fruits, etc. that in order to have a lectin free diet, a person would have to eliminate many foods that have been shown to be anti-inflammatory and associated with longevity and chronic disease reduction. Additionally, lectins are in many foods of the Mediterranean diet. Now it is true that lectins can cause some stomach discomfort if foods are cooked inadequately but all you have to do is properly prepare foods. Making lectins an evil component is a misuse of the scientific literature in an attempt to scare you away from some of the healthiest foods known to mankind. You also don’t need to take an anti-lectin supplement. The vast body of scientific literature rejects this concept of lectins being bad and that you need a lectin free diet. Stay with what you know. The Mediterranean Diet, with thousands of studies involving millions of people for decades is associated with proven longevity and chronic disease reduction. The Mediterranean Diet is loaded with lectins so please don't let anyone scare you away from them.
Day 47: Are mushrooms bad to eat as some say?
Some people state that mushrooms are bad for you largely because they are a fungus but this teaching comes from a book written many years ago and doesn’t match the vast percentage of published scientific literature. Mushrooms are rich in anti-inflammatory components and have always been a part of the Mediterranean diet. Metabolites from edible mushrooms have also been shown to have anticancer properties. Mushrooms also contain a very healthy fiber called beta-glucans which benefits the microbiota. Beta-glucans are a food source for healthy microbiota so this is a win-win scenario. Mushrooms taste great for both us and the microbiota. Sauté them in extra virgin olive oil and enjoy.
Day 48: Are milk and dairy products bad? What are their benefits?
There is a difference among milks from different animals. Beta-casein is a protein which exists in different ratios in different milks. Casein makes up 80 % of cow’s milk but only 20-40% of human milk. Sheep and goats have lower amounts of casein as well. There also exist different types of casein referred to as A1 and A2. Most all cows in the US are A1 and A1 beta-casein induces a similar inflammatory response in some people like gluten slowing down digestion and causing discomfort. If A1 (normal source of dairy products in the US) has bothered your digestive tract, you may want to try A2 milk which is available in many stores. If tolerated well, milk provides all the required amino acids and can be beneficial. The Mediterranean diet has traditionally used little dairy products, however and mainly in the form of cheese.
Day 49: History of milk strains in the US and the difference between A1 and A2 milk.
Essentially all milk in the US is from European cows which are A1. Dairy farmers impregnate cows with sperm from bulls and this is done so artificially. Dairy farmers purchase the bull sources from successful bulls which lead to the production of a lot of milk. The suppliers receive their sources from very few strains of bulls and there is evidence that most all impregnation can be traced back to just two lines of bulls. A1 beta-casein differs from A2 beta-casein by just one amino acid but they are metabolized differently and A2 is associated with less stomach discomfort and problems. As mentioned yesterday, the Mediterranean Diet traditionally doesn't involve much dairy and another of the updated modifications we've made in our Makkarios M2 (microbiota Mediterranean) Diet is to utilize A2 sources of cheese when possible. A2 cows are found in Southern Europe and in parts of the East, such as, New Zealand and Australia. A2 milk is quite easily available and sold in many U.S. grocery stores.