Great presentation! But to go back into intermittent fasting and a healthy lifestyle post-covid is not easy! :( Context: practiced IF (14-16 hr fast daily) + did a half-marathon + ran 3x a week, 150-180 active minutes per week for about 2-3 years prior catching covid. ~ 1 month after covid, I ended up with an insatiable sweet-tooth, covid insomnia affects appetite control, post-exercuse malaise meant that I couldn't train as hard, I get gassed faster, and stamina/muscle gain is non-existent. Oh, and now I'm pre-diabetic based on Hba1c levels too.
I know that feeling exactly and am struggling with the fatigue and muscle fatigue, but trying to not let it get me down. Keep smiling and finding things to keep you smiling, because it gets you through. 🤞🏽
Thank you Amoki, and yes, we completely understand that! It often requires alot of support and individualised guidance to get people back on their feet again! There is often additional and more technical things to get in place before getting back to the basics aswel! Wishing you well on your recovery!
When I cut out all sugars and carbs (also part sugar) it took about 5-6 days, then I noticed a big improvement, all of my symptoms went away overnight. Any ideas how to sustain this diet long term? As in, how to avoid Hypoglycaemia?
Great to hear that!! In relation to your question on avoiding hypoglycaemia - if you are otherwise healthy and don't have diabetes, then your body should regulate your blood sugar with no issue at all without sugar and processed carbs. Plain sugar has no physiological use for us at all - we can access carbohydrates from natural carbohydrates (vegetables and fruit), from breaking down fat to release the glycerol backbone of fatty acid molecules, from stores of fat and glycogen, and other mechanisms - eating a whole foods, natural diet provides all your body needs to do these things.. If you are looking for a specific diet to transition to for long term though I would recommend a paleo type diet.
I do omad no sugar low histamine after two days there was a big change. If i eat something wrong my face swell up. Panic and depressed. Sore legs, well everything crashes. But i now take charcoal and i have not have the sore muscles anymore. Stops a lot. I focussed on the liver and guts as a herborist. So i take milkthistle, NAC, tulsi, moringa, soursop. I dont have the horrible stomach aches anymore and bowl issues. Sleep is also great and i look 10 years younger. 😂 Vit d is also important. I have a lightlamp and sit in the sun if i cant walk. It is not only toxic food. Also toxic people and situations. Last crash came from that. Rest, time for you instead of... It is a nasty disease with a beautifull outcome. AlL bad stuff must go to heal! Smell is still bad after 8 months. But i think that will get better with NAC. Things are changing allready. I take one nap now during the day. And after each choir i lay down even if i am not tired. Works also. For Learning how to pace i use the Visible app. We will get better some day and healthier than ever! 🎉
Ah I just answered your last question before seeing this.. an OAT test is a useful test to look at this! But it is very useful to get help to interpret results if you do..
Since I have long covid I need regularly sugar since I get often hypoglycamic. Doctor couldn't do anything. . Can't eat that much starch. And keto diet was very awful and made me worse. Had to break it up after 2 months. Low carb is possible for every 2-3 days. My body gives me than signals that i dont need much carbs. I think me/cfs or long covid is too complicated to say that you should cut out sugar. In fact I know one who have eaten sugar and is healed now. With each food/ nutrition there is responsibility to use it in moderate way.
Hi Mustafa - yes you are absolutely right - it is much more complex than removing sugar! It often helps to remove it as for most people it contributes to inflammation and induces too much dysregulation, but that is interesting it appears to have been to opposite for you and the person you know - this reiterates what an individual thing chronic illness is and that there is no one size fits all!
Same for me. Have Long Covid for 1,5y with a good period of about 8 months (after fasting 10 days). Going keto is extremely hard now and makes me feel worse. The fasting is a better option for me to go into deep ketosis. My lactate in rest is above 3 and as high as 8, so body is burning sugar I guess and my cravings are also highest then. Oats, Rice, potatoes help me with that.
www.ncbi.nlm.nih.gov/pmc/articles/PMC6780404/ - 'When β-cells are frequently exposed to hyperglycemia, the glucose metabolism is enhanced and there is an increase of ROS derived from mitochondrial ETC.. ROS damage cellular components, including lipids, protein, and DNA...' www.ncbi.nlm.nih.gov/pmc/articles/PMC3323743/#:~:text=Hyperglycemia%2Dinduced%20(or%20associated),cognitive%20compromise%20(McCall%201992). - 'Hyperglycemia-induced (or associated) metabolic and vascular disturbances are known to afflict the central nervous system (CNS), increasing risks of stroke, seizures, diabetic encephalopathy and cognitive compromise (McCall 1992). These pathological conditions may result from alterations in cerebral energy homeostasis and metabolism possibly through mechanisms including changes in osmolar gradients in hyperglycemia (Stevens et al. 1993), hormonal regulation (Nurjhan et al. 1985), glucose utilization (Duelli et al. 2000), oxidative stress (Sharma et al. 2010)'
I read somewhere if you eat the fruit and not the compressed fruit then because of its composition being firm the blood sugar spike would be reduced . To be honest ..i cannot find the report anymore . I keep the sugar spike low just by going for a walk after having eaten anything that gets my blood sugar spiking. Kind regards
@@furiousdoe7779 If you have a history of being a couch potato, then going for a single walk after eating a high-glycemic fruit might do you some good and blunting the blood sugar spike. A better scenario is that you have been exercising vigorously for a long time, so your insulin sensitivity is high to begin with. Then an after snack walk will simply top off the blood sugar benefit of exercise. pubmed.ncbi.nlm.nih.gov/10683091/
@@furiousdoe7779 by compressed fruit you mean juiced/squeezed? That would be correct, as the whole fruit often will contain fibre, usually in the skin, which slows down the sugar release, but the fibre is usually removed when juicing..
I am type 1 diabetic, for the first time ever , my long term blood level is 51, with long covid, I also take supplements,zinc , turmeric , magnesium, and good bacteria, and NAC,it’s normally in the 70, s
There was a paper about mangos and blood sugar and when eating it there was no cause of spike when eating the fruit... so it surprices me that this is again mentionad.Also intermittend fasting helps for building the Mitachondria.
That's interesting - thank you for sharing that! Possibly this is due to it's fibre content and antioxidants? Different single studies will show different things, but as far as I can find, mango is deemed to be placed as a high medium glycaemic load food, so certainly not the worst.. I dropped tropical fruits in there because if you are prediabetic/diabetic or have some form of metabolic syndrome, and you are really trying to improve your condition, removing these foods certainly have a place while you work to re-establish metabolic control and get off of the 'sweet tooth' train. But for the normal healthy person it's perfectly fine as part of a balanced diet. Thank you for making me clarify that!
@@sawa1067 i am a retired MD and you are correct. fructose is even more toxic than glucose and it will lead to fatty liver and metabolic syndrom faster but will not show in bloodsugar levels or a1c. i can remember that it was even recommended for diabetics in the early 80s. if you want to learn more about fructose listen to dr. lustig.
Easy to say ‘stay on whole savoury foods’. What about the fruit? I notice if I have sugar, it feeds my long COVID, and I RARELY have much but you need to give good alternatives, or else people will look for a bit of sweet.
Hi Sandra - yes, apologies, we could of done alot more on this point in offering what to eat instead, but we try to keep the live sessions concise and from going on for too long... I am posting a video today more on 'what to eat for Long COVID' which may cover that alot more for you, but let us know if it is still leaving you unclear :)
@@drjamie_drjudith Thanks. Currently I’ve favoured a more carnivore approach. Not total as I have a cucumber or avocados with it, as well as some occasional berries. Seems to be helping.
Hi Sylvie! Apologies for the delay in response, however in answer to your question: honey and maple syrup are much better for us than refined sugar - we obviously don't want to have too much of it - but honey especially has alot of benefits from being anti-inflammatory, a good source of probiotics, and has anti-viral properties to!
Great presentation! But to go back into intermittent fasting and a healthy lifestyle post-covid is not easy! :(
Context: practiced IF (14-16 hr fast daily) + did a half-marathon + ran 3x a week, 150-180 active minutes per week for about 2-3 years prior catching covid. ~ 1 month after covid, I ended up with an insatiable sweet-tooth, covid insomnia affects appetite control, post-exercuse malaise meant that I couldn't train as hard, I get gassed faster, and stamina/muscle gain is non-existent. Oh, and now I'm pre-diabetic based on Hba1c levels too.
I know that feeling exactly and am struggling with the fatigue and muscle fatigue, but trying to not let it get me down. Keep smiling and finding things to keep you smiling, because it gets you through. 🤞🏽
Thank you Amoki, and yes, we completely understand that! It often requires alot of support and individualised guidance to get people back on their feet again! There is often additional and more technical things to get in place before getting back to the basics aswel! Wishing you well on your recovery!
Please check your Cytokine Panel and D-dimer level. Get Plasmapheresis if they are in abnormalities.
When I cut out all sugars and carbs (also part sugar) it took about 5-6 days, then I noticed a big improvement, all of my symptoms went away overnight. Any ideas how to sustain this diet long term? As in, how to avoid Hypoglycaemia?
Great to hear that!! In relation to your question on avoiding hypoglycaemia - if you are otherwise healthy and don't have diabetes, then your body should regulate your blood sugar with no issue at all without sugar and processed carbs. Plain sugar has no physiological use for us at all - we can access carbohydrates from natural carbohydrates (vegetables and fruit), from breaking down fat to release the glycerol backbone of fatty acid molecules, from stores of fat and glycogen, and other mechanisms - eating a whole foods, natural diet provides all your body needs to do these things.. If you are looking for a specific diet to transition to for long term though I would recommend a paleo type diet.
I do omad no sugar low histamine after two days there was a big change.
If i eat something wrong my face swell up. Panic and depressed.
Sore legs, well everything crashes.
But i now take charcoal and i have not have the sore muscles anymore.
Stops a lot.
I focussed on the liver and guts as a herborist.
So i take milkthistle, NAC, tulsi, moringa, soursop.
I dont have the horrible stomach aches anymore and bowl issues.
Sleep is also great and i look 10 years younger.
😂
Vit d is also important.
I have a lightlamp and sit in the sun if i cant walk.
It is not only toxic food.
Also toxic people and situations.
Last crash came from that.
Rest, time for you instead of...
It is a nasty disease with a beautifull outcome.
AlL bad stuff must go to heal!
Smell is still bad after 8 months.
But i think that will get better with NAC.
Things are changing allready.
I take one nap now during the day. And after each choir i lay down even if i am not tired.
Works also.
For Learning how to pace i use the Visible app.
We will get better some day and healthier than ever! 🎉
What are you eating , i find carbs in everything I’ve ever eaten ?
How does one prove they have Mitochondrial Dysfunction? And would feeling cold all the time mean you have it, even if your body temp is normal?
Ah I just answered your last question before seeing this.. an OAT test is a useful test to look at this! But it is very useful to get help to interpret results if you do..
Since I have long covid I need regularly sugar since I get often hypoglycamic. Doctor couldn't do anything. . Can't eat that much starch. And keto diet was very awful and made me worse. Had to break it up after 2 months. Low carb is possible for every 2-3 days. My body gives me than signals that i dont need much carbs. I think me/cfs or long covid is too complicated to say that you should cut out sugar. In fact I know one who have eaten sugar and is healed now.
With each food/ nutrition there is responsibility to use it in moderate way.
Try Mediterranean diet
Hi Mustafa - yes you are absolutely right - it is much more complex than removing sugar! It often helps to remove it as for most people it contributes to inflammation and induces too much dysregulation, but that is interesting it appears to have been to opposite for you and the person you know - this reiterates what an individual thing chronic illness is and that there is no one size fits all!
Same for me. Have Long Covid for 1,5y with a good period of about 8 months (after fasting 10 days). Going keto is extremely hard now and makes me feel worse. The fasting is a better option for me to go into deep ketosis. My lactate in rest is above 3 and as high as 8, so body is burning sugar I guess and my cravings are also highest then. Oats, Rice, potatoes help me with that.
Long Covid impacts a lot our stomach lining, and in my case, this is exacerbated by fat, especially red meat. How would you explain that?
Thoughts on the Ray Peat diet?
How much sugar daily?
Where are the references?
www.ncbi.nlm.nih.gov/pmc/articles/PMC6780404/ - 'When β-cells are frequently exposed to hyperglycemia, the glucose metabolism is enhanced and there is an increase of ROS derived from mitochondrial ETC.. ROS damage cellular components, including lipids, protein, and DNA...'
www.ncbi.nlm.nih.gov/pmc/articles/PMC3323743/#:~:text=Hyperglycemia%2Dinduced%20(or%20associated),cognitive%20compromise%20(McCall%201992).
- 'Hyperglycemia-induced (or associated) metabolic and vascular disturbances are known to afflict the central nervous system (CNS), increasing risks of stroke, seizures, diabetic encephalopathy and cognitive compromise (McCall 1992). These pathological conditions may result from alterations in cerebral energy homeostasis and metabolism possibly through mechanisms including changes in osmolar gradients in hyperglycemia (Stevens et al. 1993), hormonal regulation (Nurjhan et al. 1985), glucose utilization (Duelli et al. 2000), oxidative stress (Sharma et al. 2010)'
I read somewhere if you eat the fruit and not the compressed fruit then because of its composition being firm the blood sugar spike would be reduced .
To be honest ..i cannot find the report anymore .
I keep the sugar spike low just by going for a walk after having eaten anything that gets my blood sugar spiking.
Kind regards
@@furiousdoe7779 If you have a history of being a couch potato, then going for a single walk after eating a high-glycemic fruit might do you some good and blunting the blood sugar spike. A better scenario is that you have been exercising vigorously for a long time, so your insulin sensitivity is high to begin with. Then an after snack walk will simply top off the blood sugar benefit of exercise. pubmed.ncbi.nlm.nih.gov/10683091/
@@furiousdoe7779 by compressed fruit you mean juiced/squeezed? That would be correct, as the whole fruit often will contain fibre, usually in the skin, which slows down the sugar release, but the fibre is usually removed when juicing..
I am type 1 diabetic, for the first time ever , my long term blood level is 51, with long covid, I also take supplements,zinc , turmeric , magnesium, and good bacteria, and NAC,it’s normally in the 70, s
There was a paper about mangos and blood sugar and when eating it there was no cause of spike when eating the fruit... so it surprices me that this is again mentionad.Also intermittend fasting helps for building the Mitachondria.
That's interesting - thank you for sharing that! Possibly this is due to it's fibre content and antioxidants? Different single studies will show different things, but as far as I can find, mango is deemed to be placed as a high medium glycaemic load food, so certainly not the worst.. I dropped tropical fruits in there because if you are prediabetic/diabetic or have some form of metabolic syndrome, and you are really trying to improve your condition, removing these foods certainly have a place while you work to re-establish metabolic control and get off of the 'sweet tooth' train. But for the normal healthy person it's perfectly fine as part of a balanced diet. Thank you for making me clarify that!
Have you heard that fructose is not shown in an a1c test? So fructose can be causing a lot of damage and it's not measured on a screen test.
@@sawa1067 i am a retired MD and you are correct. fructose is even more toxic than glucose and it will lead to fatty liver and metabolic syndrom faster but will not show in bloodsugar levels or a1c. i can remember that it was even recommended for diabetics in the early 80s. if you want to learn more about fructose listen to dr. lustig.
Easy to say ‘stay on whole savoury foods’. What about the fruit? I notice if I have sugar, it feeds my long COVID, and I RARELY have much but you need to give good alternatives, or else people will look for a bit of sweet.
Hi Sandra - yes, apologies, we could of done alot more on this point in offering what to eat instead, but we try to keep the live sessions concise and from going on for too long... I am posting a video today more on 'what to eat for Long COVID' which may cover that alot more for you, but let us know if it is still leaving you unclear :)
@@drjamie_drjudith Thanks. Currently I’ve favoured a more carnivore approach. Not total as I have a cucumber or avocados with it, as well as some occasional berries. Seems to be helping.
Would it be okay to eat honey or maple syrup? Thanks!!!
Hi Sylvie! Apologies for the delay in response, however in answer to your question: honey and maple syrup are much better for us than refined sugar - we obviously don't want to have too much of it - but honey especially has alot of benefits from being anti-inflammatory, a good source of probiotics, and has anti-viral properties to!