My Low Carb Coach

My Low Carb Coach

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What's The Deal With Cholesterol and LDL?
(this is a post I did in our Facebook Group which formats much better for reading in the group than here on a page - be sure to join our group for more like this. Also, I mention "CarbHaters", it was my old FB page name)

I wanted to tackle this subject because I think it's one of the more confusing subjects which gets very sciencey - very quickly.

In the video I go over the general idea of what makes LDL do bad things but for those of you who are looking to really dig into what's going on here, I'll post a little more detail here.
Ultimately, what I want to impart on you is this...
The latest science has shown that cholesterol does not appear to be the driving factor of cardiovascular disease. What is a driving factor, however, is inflammation caused by free radical damage. This in turn causes LDL to oxidize and become "bad."
Please note I am not a doctor and this is not medical advice. You should see your doctor for medical advice (had to get that out of the way).

Again, watch the video and then if you want to learn more come back here.
Free Radicals - The Real Root Problem
In the video I mention that inflammation is a major cause of heart disease and not necessarily cholesterol. I also break it down a little as to what causes inflammation. Things like:
Smoking
Bad sleep
Too much Polyunsaturated Fats
Stress / Anxiety
Sugar and high carbs
But let's back it up just one more step and ask the question, what might be causing inflammation at the cellular level?

**Free Radical Damage!**
So what are free radicals?
Your body is under constant oxidative stress, more on what causes this in a moment.
Remember from your high school chemistry class that Oxygen is a pair of 2 oxygen atoms (O2). When oxygen atoms split into single oxygen atoms, these are called free radicals. Basically, they are oxygen atoms with the wrong amount of electrons circling it which makes it very reactive.
Here's a video to put this in perspective...
https://www.youtube.com/watch?v=0g9H4twvuXg
Free radicals will scavenge the body looking for and stealing electrons from other atoms so they can become a pair again with the proper amount of electrons. But the problem is what this really accomplishes is making a ton more free radicals because electrons are being misplaced all over the place and the vicious cycle continues.

This process causes lots of damage to DNA, proteins, your cells, etc. and is responsible for things like:
Alzheimer's disease
Parkinson's
Cancer
Arteriosclerosis
Diabetes
Free Radicals can be found in or from:
poor quality food
poor air quality (e.g. car exhaust)
tainted water
smoking
pesticides (I'm looking at you GMOs)
alcohol
fried foods / cooking methods
damaging unstable oils by heating them
This means if you're doing dirty keto, you have to really pay attention to your oxidized LDL because as I mentioned in the video, that is what we need to try and avoid as oxidized LDL can be a major contributor to plaque forming in the arteries.
Dirty Keto basically means you're not eating a whole foods, natural kind of diet and as long as it's low carb it's available for consumption.

Here's some examples (even if low carb options) which can cause free radical damage and inflammation - and thus put you at increased risk of heart disease...
Any kind of fried foods, even if low carb
Any foods you eat which may contain GMOs
(grain-fed animals, some plants, farm-raised fish, most cheeses in the United States)
Searing meat
(the crust tastes great but the searing and burning of the fats cause lots of free radicals)
Polyunsaturated fats like canola, soybean, and other vegetable oils. These are very unstable oils which things like light, air, and heat can cause them to produce free radicals in your body (opposed to saturated fats which are much more stable).
Most processed meats
refined carbs
Light - yes light. I already mentioned it in the PUFAs bullet point but even monounsaturated fats like olive oil can oxidize by light - so always buy oils in a dark container.
Air - air can oxidize some fats (these do not apply to saturated fats as they are stable fats)

Here is a REALLY good video I think you should take 4 minutes and watch. He explains this very simply.
https://www.youtube.com/watch?v=tMx4kEtIQzw

Takeaway with free radicals...
Free radicals are the driving force behind most bad things going on inside your body.
Free Radicals and Oxidized LDL
Oxidized LDL (abbreviated oxLDL) is a type of LDL which has become damaged by free radicals.
LDL carries cholesterol to the cells. When LDL encounters free radicals, they combine through a chemical process known as oxidation and form oxidized LDL cholesterol.
The LDL particles then become damaged and triggers inflammation. That inflammation then stimulates an immune response where immune cells (white blood cells called macrophages) engulf the damaged LDL, which creates a sticky substance that can attach easily to artery walls and form the basis of plaque.

This is why oxidized LDL can significantly contribute to the development of atherosclerosis (aka cardiovascular disease).
Here's basically what happens...
Your immune system thinks the oxLDL is a foreign invader and so it attacks it. This causes widespread inflammation in the arterial wall. This is where in the video I mentioned inflammation causes damage. This increase in inflammation makes arterial plaque unstable and prone to break off and rupture.
The oxidized LDL then will increase the deposition of calcium into the arterial wall.

The blood flow in the artery is then restricted with the calcium buildup and thus increases the risk for a heart attack.
So with that said, cholesterol that is circulating in the blood does not cause plaque formation unless it is able to lodge itself into arterial walls. Keep in mind, cholesterol itself did not cause any of this - lifestyle and environmental things have.
The question then might be then - how does cholesterol get into and stick to artery walls?
This is the part in the video where I talked about small LDL particle size. Free radicals promote breaking up large LDL particles into small dense LDL particles. Small LDL particles are much more prone to oxidation from oxidative stress (free radicals).

Some more things which can cause this to happen (cause oxidative damage to LDL)
Inflammation
Insulin resistance
High toxins in your body
Trans fats
Omega 6 fats (oxidized fats)
Leaky gut syndrome
Type 2 Diabetes
Processed foods & refined sugar
Smoking
Chronic stress
Genes - MTHFR Gene mutation (need a blood test). This deals with homocysteine breakdown and is something I discovered I have.
Copper deficiency
Pesticides (like I mentioned earlier)
Takeaway oxLDL - The foods we eat, lifestyle choices, stress, environmental issues and a lot more can cause your LDL to "turn bad." When we are on a higher fat kind of diet, we do not want to oxidize our LDL, especially if our cholesterol is on the higher side of the numbers.
Oxidized LDL coupled with high cholesterol is definitely not an ideal scenario.

Things To Reduce OxLDL
Exercise
Reduce weight. Obesity is tied to increased inflammation and cholesterol damage
Reduce toxin burden in the body
Do things to increase your HDL. HDL is an antioxidant and can help prevent the oxidation of LDL cholesterol
Manage stress. Stress causes inflammation
Eat organic/non-gmo foods (think Paleo). Try your best to limit dirty keto cooking and products. A low carb Paleo diet is rich in antioxidants, nuts, avocados, grass-fed meats, and seafood, all of which are associated with optimal HDL levels and lowered oxLDL levels.

Get plenty of antioxidants. Supplements are "ok" but it's best to get these from food. The reason is the nutrients in food seem to work in unison together vs. just taking 1 antioxidant.
Antioxidants by the way are atoms which go around repairing free radicals and also making them not do as much damage in the body. This is why you hear so much about "Antioxidants," they are that important.

Getting Antioxidants from Paleo type foods:
Vitamin C: Broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, leafy greens (turnip, mustard, beet, collards), honeydew, kale, kiwi, lemon, orange, papaya, snow peas, strawberries, sweet potato, tomatoes, and bell peppers (all colors)
Vitamin E: Almonds, avocado, Swiss chard, leafy greens (beet, mustard, turnip), peanuts, red peppers, spinach (boiled), and sunflower seeds
Carotenoids including beta-carotene and lycopene: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, bell peppers, kale, mangos, turnip and collard greens, oranges, peaches, pink grapefruit, pumpkin, winter squash, spinach, sweet potato, tangerines, tomatoes, and watermelon
Selenium: Brazil nuts, fish, shellfish, beef, poultry, barley, brown rice
Zinc: Beef, poultry, oysters, shrimp, sesame seeds, pumpkin seeds, chickpeas, lentils, cashews, fortified cereals
Phenolic compounds: Quercetin (apples, red wine, onions), catechins (tea, cocoa, berries), resveratrol (red and white wine, grapes, peanuts, berries), coumaric acid (spices, berries), anthocyanins (blueberries, strawberries)

Ok Phew... that was a lot. Are you still with me?

I hope you found this video and article informative. Here's some references to learn more.
https://www.preventdisease.com/.../062716_High-Levels-Bad...
https://academic.oup.com/qjmed/article/96/12/927/1533176
https://openheart.bmj.com/content/5/2/e000784
https://www.livescience.com/54901-free-radicals.html
https://www.hsph.harvard.edu/nutritionsource/antioxidants/
https://www.huffpost.com/.../why-you-should-avoid...
(Video on Antioxidants)
https://www.youtube.com/watch?v=UnzIfafzqi8
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6642294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4607861/
https://www.healthline.com/health/homocysteine-levels
https://pubmed.ncbi.nlm.nih.gov/32773573/
And finally, check out this video. I might have linked to it above but wanted to make sure you saw it.
https://www.youtube.com/watch?v=tMx4kEtIQzw

Hello, my name is John Hoff and my wife Lindsey and I own a company called My Low Carb Coach. We help people lose weight and fix their health through the use of a low carb diet utilizing nutrient dense foods along with a little intermittent fasting.

Operating as usual

07/10/2022

Which Diet Works Well If You Don't Love Exercising

Which diet works best if exercise is not your thing. Watch this video all the way through and I'll tell you.

07/06/2022

Low Carb Quick Snack Or Lunch

Low carb quick snack or lunch....

07/03/2022

Natural Flavors

Natural Flavors - you see them in many processed foods labeled as "healthy."

This flavoring was created in a lab, it's not truly natural.

I find it funny how on the Rx bars they say on the front of the package something like "Just 5 Real Ingredients."

But what they forgot to mention on the front but conveniently hide in the ingredient list on the back is "Natural Flavors." So pretty much they lie right there on their packaging.

Trust real food from the Earth 🌎, not companies trying to make money by recreating flavors in a lab.

That said, I'm not saying you can never have something with natural flavors in it. I'm just making you more aware so you can make better informed decisions.

07/02/2022

What Do You Struggle With The Most?

What's your biggest struggle with weight loss?

If you'd like my help, send me a DM or comment below and let's fast track this for you. Doing it on your own and trying to figure it all out yourself take forever. Are you willing to wait that long?

07/02/2022

Simple Low Carb Lunch

Super simple and quick lunch or side item for lunch.

Don't overthink it.

Keep things simple.

07/02/2022

Which Oil Is King?

Which oil / fat is king?

This is a heated debate in the health industry and depending on who you ask you can get different answers.

Ultimately, because of its high nutrient content and share volume of positive studies and research.... olive oil is King.

Yes you can even cook with it even though it has a low smoking point compared to saturated fats. The high level of antioxidants protect the oil from oxidizing under normal cooking conditions.

Of course there's a lot more to the story, like balancing your omega-3 to omega-6 fat ratio, but that's a little out of the scope here. In general if there's just one I had to pick as the overall healthiest, olive oil would be it.

07/02/2022

Should protein shakes🥤 be the cornerstone of your weight loss?

Not in my book.

There's a huge difference going on inside your body as to how your metabolism reacts when breaking down a shake vs real food.

Breaking down protein from eating real food is going to rev up your metabolism while drinking a shake is more like ingesting predigested food.

Shakes can help for sure, but they should not be the cornerstone of your weight loss plan.

I mean, what's the plan when you hit your call weight?

Keep drinking shakes forever?

07/01/2022

First Place To Start To Lose Weight

In this video I'm going to show you (as a health coach) the first place you should start if you're trying to lose weight.

It's rarely where people start who try things on their own. Most people you try to figure it all out themselves start with the "how to" (how many carbs, what should I eat, etc)....

This is like trying to drive to a destination simply by trying to figure out how to drive a car.

Obviously, you need to learn how to drive a car to get there but the first step is to understand where you're going and why you want to go there.

Without that understanding, how can you possibly reach your destination?

Then, you can try to figure out how to get there on your own which is the longer route or you can simply hire someone who's already driven the path and can show you how to get there quickly.

If you'd like me to be your coach, send me a DM or comment below and let's chat.

#

06/30/2022

Why your waist shrinks but you don't lose weight

Why your waist size shrinks while your weight stays the same.

06/30/2022

No More Waiting, Send Me A Message Now & Let's Solve This

Send me a message: www.mylowcarbcoach.com/message
(must put www)

Save yourself the next several months trying to figure it all out on your own.

With my low carb dietitian, I can give you the plan and guidance you need starting today.

Use the link above or send me a DM and let me know how much weight you'd like to lose and if you've tried low-carb before.

If you're serious about finally getting this done, I'm here for you - all you have to do is send me a message to get started.


06/28/2022

What to focus on as travel snacks to help reduce overeating and food cravings.

You also have the option to just fast and skip snacks altogether.

06/26/2022

A new client asked me the other day what I eat each day looking for ideas on what to make to lose weight.

While I can give some examples of things it's also important to realize that I'm not eating in a way to lose weight because I've already hit my goal weight.

And that's the thing... once you hit your goal weight, you can adjust things a little and see what works for you long-term.

My suggestion will always be to focus on whole nutrient dense foods and quality protein (ideally animal protein).

06/23/2022

On TikTok? Find Us:
@MyLowCarbCoach

Short tips on low carb weight loss 👍

06/23/2022

How We Feel Can Also Stall Weight Loss

It's not always about carbs which raises your blood sugar. Sometimes we make our own blood sugar rise due to how we feel.

Watch this video and see how our feelings can stall weight loss.

06/20/2022

Low Carb ↔️ High Protein breakfast is where it's at. Less cravings, longer energy, clear mind.

06/20/2022

Made a quick salad. I like to keep my carb intake on the lower end during the day but keep the protein up. That gives me more energy, or should I say doesn't rob me of my energy. Carbs tend to make me tired so I eat more of them at night when I can just relax.

06/17/2022

Simple Ingredients

Today while grocery shopping I picked out a few items to give my perspective on.

This almond butter is really tasty and has very simple ingredients: almonds, maple sugar, salt. I love products with simple ingredient lists like that.

In general, this probably wouldn't be ideal to have if you're on the weight loss journey but if you've hit your goal, something like this is a nice treat once in awhile.

I'll eat a little bit of it on some celery sticks. This fiber in the celery will help mitigate the glucose Spike you might get. Plus the idea is you don't eat the entire jar in one sitting!

Part of the game though once you hit your goal weight is to maintain, right? You do that by choosing healthy foods and in general living a healthy lifestyle.

There are shortcuts to getting there, like surgery. But that's not really a very good long-term strategy. Essentially you skipped all the hard work it took to get where you want to be and that journey is vital for most people because it teaches lessons.

Those lessons will serve you.

06/15/2022

Indoor Rotisserie Chicken!

Indoor rotisserie chicken. The stuff is so good. If you're trying to lose weight with little to no exercise, a quick tip is to cut down the carbs and up the protein.

06/12/2022

New Client Question: Do I have to exercise to lose weight?

I just got off a call with a brand new client and she asked this question because she has very little time between work, family, and cooking at night to exercise.

Here's what I told her....

Also, if you'd like our help - we can save you TONS of time trying to figure out how to lose weight on your own and just give you THE PLAN - TODAY! Send me a message or comment below if you'd like our help.

06/11/2022

The kind of salad you make for yourself when you're not a veggie lover but still want veggies.

06/09/2022

New to low carb & ready to see results?

By now we all know a low carb diet works really well at tipping the scale downwards.

But what many people don't realize when they're getting started is that at some point their body will catch on to what they're trying to do and put the brakes on.

At that point everything comes to a halt as they hit the "Low Carb Slowdown." (especially women)

⚠️ It's the time when frustration sets in.
⚠️ It's the time when their motivation tanks and they figure they'll just try next time.

Then this loop continues as they try, then give up for a bit, then try, then give up for a bit.

Does that roller-coaster 🎢 sound familiar?

My wife Lindsey and I have been doing low carb for years and today with the help of our low carb dietitian...

...we help women simplify and speed up the process 🤜 by putting together a low carb strategy that will shrink their pant size while giving them a boost in energy.

If interested and would like to skip the hours, weeks, and months watching endless YouTube™ videos trying to piece everything together on your own...

And instead rather just have someone "give you the plan..."

Register for our next upcoming live webinar where we'll show you:

✅ What first to avoid so the body doesn't put the brakes on burning off body fat

✅ What specifically to prioritize to boost the female metabolism (hint: it's not exercise)

✅ How to implement a low carb *strategy* to avoid those pesky weight stalls.

If interested, tap the link below and get signed up now for our next live webinar.

Seats are limited and is on a first come, first serve basis. So reserve your spot today and we'll see you on the live call.

👉 https://www.mylowcarbcoach.com/liveclass

Photos from My Low Carb Coach's post 06/09/2022

Have you seen those Keto net carb 0 breads and wonder if it really raises blood glucose?

With her permission to share in our group, Jesse on Instagram (link to her Instagram below) did a blood glucose test comparing a keto bread purchased from the store with a butter croissant.

2 slices Franz Keto bread
24 grams of total carbohydrates and 24 grams of fiber. This means net carbs = 0.

Kirkland butter croissant with 26 grams of total carbohydrates and just 2 grams of fiber.

Turns out the keto bread which has a zero net carb label actually spikes glucose. How terrible is that?

How many times have you seen in various low carb Facebook groups people recommending this bread because it's low carb and little do they know it's actually spiking their blood glucose.

This sucks 😠.

I posted the ingredient list of the keto bread in the images. I have to say when I look at the ingredient list I just think inflammatory.

This bread does absolutely nothing for your health.

Of course it's up to you (I'm not the food police) and if you want to eat it I'm just pointing that out so we can make informed decisions. If you're going to eat bread it really is best if you just make it at home. 🍞

I personally can't really tell you why for sure the keto bread spiked glucose so much but when I look at the ingredient list I see wheat written all over it. Wheat here in America is a major health concern. I'd even argue wheat all together (not just in America).

Ok but let's have a little good news... 👍

Calculating net carbs can still be useful and the results don't always turn out like the keto bread. The ingredient list of the product is so important. Ideally they are natural ingredients and low on the glycemic index.

Tip: For me I only calculate net carbs when I'm eating something with whole food ingredients. If it's heavily processed and has an ingredient list a mile long, I count total carbs.

I included in the images of a test she (Jesse) did with a product containing the sugar alcohols monk fruit and erythritol (low glycemic sweeteners).

4 grams total carbs and 4 grams sugar alcohols for every 4 grams of product (that's a lot of 4's, but hey it's my favorite number).

This results in 0 net carbs.

As you can see the sugar alcohols did not spike blood glucose levels. That said I don't suggest you consume sugar alcohols on a daily basis but if you do once in awhile for a treat or a little sweetener in a coffee, I personally am okay with it but of course the decision is yours.

Just remember everyone is different. Some handle sugar alcohols better than others. If you're going to play the sugar alcohols game then do so carefully - consuming them once in a while as a treat is one thing - making them part of your daily basis is another.

Thanks Jesse for the tests and permission to share this post.

https://www.instagram.com/p/B--dDB-oSb9/

06/08/2022

Threw together a probiotic salad filled with fiber and protein the other day. Here's how I made it. But while I eat low carb, my kids don't necessarily always eat low carb - so I showcased what I made for them instead (pasta) and what I look for so it's not as bad for them.

And if you haven't already, don't forget to join our Facebook Group and join others on a low carb journey like yourself.

https://www.facebook.com/groups/mylowcarbcoach

06/08/2022

Have you ever heard the notion "Eat to get healthy, don't eat to lose weight"?

There are healthy ways to do it and unhealthy ways to do it. Medical conditions and medications aside, the healthy way works all the time, the unhealthy way works sometimes.

Take these two tortillas as an example.

The Mission Carb Balance tortillas although low in carbs - is definitely NOT healthy for you. Just look at the ingredient list. Hydrogenated Soybean Oil (hello Trans Fat that leads to heart disease and inflammation), wheat (hello pesticides and damage to cellular function), etc. The sheer size of the ingredient list should be the giveaway.

Then look at the Siete Almond flour tortillas. Although it's a little higher in carbs the ingredient list is CLEAN and simple - just a couple of lines.

What many people don't realize is that losing weight is the LAST thing your body cares to do. In fact, in many cases it sees it as protective and won't let you lose it very easily.

But if you eat a nutrient dense / low toxic food diet, your hormones and body can heal properly and weight loss becomes much easier.

Plus, you'll feel better and probably live longer eating healthy ingredients vs. toxic ones. But I'm sure I don't have to convince you of that.

By the way and don't forget, if you're tired of trying to figure this all out on your own and would like a "Do It With You" program to follow... we can help.

The first place to start is by learning our 3-Step low carb formula for weight loss (because it's not just about the carbs). My wife Lindsey and I will be hosting a live training on this. If you'd like to attend and learn a cool little strategy to help you continually see the scale tip downwards...

Tap the link below and register for our next live training. It's free to join and you'll probably learn some stuff you haven't thought of before.
👇
https://www.mylowcarbcoach.com/liveclass

Videos (show all)

Which Diet Works Well If You Don't Love Exercising
Low Carb Quick Snack Or Lunch
Natural Flavors
What Do You Struggle With The Most?
Simple Low Carb Lunch
Which Oil Is King?
First Place To Start To Lose Weight
Why your waist shrinks but you don't lose weight
No More Waiting, Send Me A Message Now & Let's Solve This

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Las Vegas, NV
89149

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