10 Tips that Help Build and Improve Your Endurance and Stamina Quickly

condition building

10 Tips that Help Build and Improve Your Endurance and Stamina Quickly


Building your condition is an important way to become healthier. When you are in good shape, you are more resistant to disease and you will feel much fitter.

You can build your condition in different ways. You can work on your fitness at home by doing high-intensity interval training, but you can also choose to do endurance sports like running.

Get a pair of good running shoes HERE!

Men shoe  Woman shoes

Many people think that when you want to improve your condition, you have to work on your stamina. But this is not the only thing that improves your condition. Which points improve your condition, even more, I explain in this article.

In addition, you will learn in this article:

  • What are the benefits of having a good condition
  • What you absolutely must do for your training to improve your fitness
  • Which trick you can use to keep your sports full
  • Which way of building up condition is the best and costs the least effort
  • A schedule that helps you to build your fitness

What is your stamina?

If I asked you to tell me exactly what the term stamina means, then you will probably, like 9 out of 10 other people, give the following answer:

The term stamina is used to indicate how long you can sustain a sports exercise. Are you tired after running 400 meters? Then, for example, you have a bad stamina.

But what you really describe above is your physical stamina. In other words, the ability to maintain intensive tension.

Being in good shape has to do with many more things such as:

  • power
  • Stamina
  • Speed
  • Agility
  • Coordination of the muscles

All these points determine whether you have a good or a bad condition.

Now that this is out of the way, you may think that you ended up in the wrong article. That’s why I describe below a number of tips that you need to take into account to improve your stamina. After all, that is what most people want when they look for the term “build stamina”.

But the official translation from stamina to English is “fitness”.

Where everyone thinks that fitness is nothing but strength and a little bit of weight, this word literally shows how fit you are. How fit you are is determined not only by how strong you are but also by all the above points. That is why at the end of this article I also give you tips on how to generally become fitter so that your stamina improves in all areas.

What are the benefits of a good condition?

The physical condition determines how fit, someone is. Someone with a good condition is generally healthier than someone without a good condition.

Besides the fact that you get better stamina when your condition improves, you can also become stronger, more flexible and faster.

But what benefits does a good condition have in the broadest sense of the word?

  • Your body recovers faster after exercise. When the muscles in your body become stronger and your stamina increases, you can have more after every effort.
  • The chance of injuries decreases. The coordination of the muscles increases, reducing the chance of a misstep or the like. Your muscles become stronger, so they can also cope with more blows.
  • You are more resistant to diseases. Your immune system will become stronger by building up your condition. Sports is stressful for your body which makes it stronger. It may sound strange, but because your body gets a little dump during exercise, it can now handle bigger things like the flu better. sports also increases your blood flow, causing the flu to be detected earlier.
  • It reduces the risk of cardiovascular disease. By exercising and improving your fitness, you also train your heart muscle. Your heart muscle transports oxygen to all parts of the body. When it is stronger, more oxygen can be moved and you get a better heart function. This allows your body to function better, your blood pressure drops and your cholesterol levels improve.
  • It increases your stress resistance. Because your heart becomes fitter, you get an improved heart function so you can deal with stress better

If all of the above has not yet convinced you to build your condition, I will not know it anymore. There are literally no drawbacks to improve your condition.

infografic of health benefits of exercise

Now that you know how healthy it is, I am going to teach you how to best build your condition. There are quite a few things that you have to take into account to keep up as long as possible. Let’s start:

Tip # 1: Don’t move to fast

You have decided to work on your condition. Congratulations, this is a very good decision.

This is also the first step toward a healthier life. Admitting that you have to do something about your health is the most important step to change anything at all.

But another important tip that I want to give you is that you should not move to fast.

Most people take too much on their plate and decide to drastically change their lives.

Is this the best way to tackle it?

If you have a lot of willpower then. But unfortunately, most people do not.

how to master willpower. Quote

So take it easy. Do not have too high expectations, you can only work against this in the future.

Have you decided to run? Then start 2 times a week and if this goes well you can expand it to three or four times a week.

This is better than starting running 4 times a week, so that you can not keep track of it and then lose your motivation.

Have you not played in years and do you want to start very calmly? Then it is wise to start walking. You believe it or not, but walking is also very healthy for you.

A small walk of 20 minutes per day can extend your life expectancy by 7 years.

By building things up quietly, you can sustain it longer and keep your motivation longer. A habit is only on average in your system after two months.


Tip # 2: Warm up

Above I described that you should not move to fast. The same applies to this tip.

As soon as most people start a new sport, they are running fast. Hup, let gets going!.

Do you want to start running?

You put on your sports shoes and start your running session. But is this the best way?

No, Unfortunately not.

Every athlete should do a warm-up first. And I am not saying this, because there is a true theory behind it.

When I talk about a warm-up, I’m not just talking about a warm-up. The dynamic warm-up is the one that improves your sports performance and reduces the chance of injuries.

I can hear you thinking:

“Tommy, very nice but I’m not really waiting for a warm-up and then you also throw in a warm-up that I do not know …”

It sounds more difficult than it is. There are two types of warm-up, a static and a dynamic one. In a static warm-up, you stretch and stretch exercise in an attitude and hold that posture for a few seconds. In a dynamic warm-up, you do a kind of stretching and stretching exercises in a moving form.

Where the static warm-up worsens your sporting performance, a dynamic warm-up can actually  improve  your sporting performance.

A dynamic warm-up ensures:walking-lunge exercise

  • Increased blood circulation
  • Attendance of your lung ventilation
  • Improve your muscle performance
  • Improve your stamina

A very good example of a dynamic warm-up is the “walking lunge”. This is ideal before you start a running session or start a HIIT workout.

Believe me, you take advantage of it when you do a dynamic warm-up.

Do you want to know more about a dynamic warm-up? Check out this DVD!!

Tip # 3: Provide regularity

This tip fits nicely with tip # 1.

When you build the training slowly, you also get more regularity in your workouts to build your fitness.

Imagine running, as I said you should not move on to fast, so start with twice a week.

When you choose two fixed days in the week to play sports, it is easier to make a habit of this.

This way you do not have to decide on the day itself whether you want to exercise or not. The odds are much greater that you will postpone your sports until the end of the week, and then do not do it at all anymore because it turns out that it does not come up with your other appointments.

You know what they say:

Tomorrow never Comes

sport today tomorrow never comesWrite the fixed days in your diary or make a note of this in your phone. In this way you plan all agreements around it.

You will see that the habit is worn out after a short time and that the threshold for sports has disappeared.

Another good tip is to inform other people about this. For example, indicate that you plan to run in the evening on Mondays and Thursdays and that you can not meet these evenings.

If they are good friends, they will not make appointments with you on these evenings. In addition, it can be an extra stick behind the door because they remind you that you have to exercise on those days.

And you obviously do not want to disappoint the people around you;)

Tip # 4: Choose a sport that you like

It all sounds very logical, and yet there are many people who do not.

You have decided to improve your fitness and want to do this through cardio training in the gym.

But you hate:

  • The gym
  • Running and cycling

And yet you choose this type of sport in the gym. Why?

Most people have the idea that they can best build their fitness through running and have the idea that they do it more often, by going to the gym.

But the opposite is true.

woman on a bicycle outdoorsChoose a sport that you like and you will sustain it many times longer. And it can be any sport that you can think of.

I would even approve bedsport, but then you have to do some work of course;)

  • Do you like swimming? Then go swimming.
  • Do you like cycling? Go cycling.
  • Do you like hockey? Go hockey.

You understand my point. I prefer a sport that you can sustain over the next ten years and maybe less active than running, then you drop out after two weeks because you had to choose the sport that seemed to you the hardest.

Looking for a great road bicycle?

Men’s bicycle Women’s bicycle

Tip # 5: Have a sports buddy

Imagine you choose a sport that you enjoy and you can only practice this sport alone or with a friend, which do you prefer?

two woman sport togetherI thought so. With a friend, of course. But besides the fact that it is fun, it can also be very useful.

We “people” are social beings. This is the whole reason why humanity has become so great. We can work together in large groups without having to really enjoy each other for this. Our entire economy is based on this.

We as people are very afraid to be excluded. We are also the death that other people think negatively about us.

And you can apply this very well to make building a sport (condition) easier for you. You can create situations where you feel miserable if you do not exercise once. And that happens when you disappoint your sports buddy not to exercise:

  • You feel socially obliged to exercise
  • You have someone who can improve your own sports performance by pushing you
  • You have someone to tell your goals and your problems

And when I look around the gym I see a lot of people playing sports together and pushing each other to go over that edge. After the training, they keep a tea party that makes it cozy. All these positive memories ensure that you keep going continuously.

Tip # 6: Adjust your dietary habits

You ended up on this article because you want to improve your condition. But you probably would not have thought that nutrition plays a role in this. So you need to change some nutrition habits.

As I indicated in the introduction, your condition is not only determined by your stamina.

The condition of your stamina indicates how fit, you are. And the best way to really get fit is by getting the right nutrients.

Do you know of those people who first go out to exercise and then eat the burned calories by a piece of chocolate? After all, you have done healthy by exercising so you can now eat something unhealthy to straighten it.

Unfortunately, it does not work that way.

diet-versus-exersiseSports are important, but a healthy diet is even more important. This should actually form your basis.

You can not straighten an unhealthy diet by doing sports. On the contrary, not exercising, is not so bad when you have a healthy diet. So you understand now which is more important.

To get healthy, you can, therefore, best start with your diet. After all, this is the fuel that you put in your body, which you then need to start exercising again.

And exercise becomes a lot more fun and easier when you provide your body with the right fuel.

What does science say about healthy eating and sports to get a healthier body?

There has been a study in which three different groups were tested.

  • Group A: only followed a diet
  • Group B: only followed a sports program
  • Group C: followed both the diet and the sports program

All groups looked at weight loss, BMI, waist size and body fat percentage.

As you might guess, the group that followed both the diet and the training program (group C) had the best results. But what is remarkable is that group A had significantly better values than group B.

For example, group A, who only followed the diet, had 8.5% weight loss with regard to 2.4% weight loss in group B. So following a diet resulted in 3 times more weight loss than if you were only following a sports program. As good as the same values were obtained with BMI, waist size and a decrease in body fat.

There are many more such studies that show how important a healthy diet is for your overall health.

Do you have no idea what a healthy diet is? Then read this article:


Tip # 7: Take enough rest in between

Chances are that you do not like sports very much. That is exactly why you have been sitting still for a long time.

Now that you have decided to build up your condition, you have to train a number of times a week. This ensures the best result. What most people do next is the following:

“Monday and Tuesday night I have nothing to do? Then I make sure I take these two days to build my condition. ”

Then you sit with your buttocks on the couch for the rest of the week to watch “some tv series” and then start again Monday and Tuesday.

Tip # 1 and # 3 have succeeded well in any case:

  • You do not move too fast
  • You consistently sport on the same days

But you make it extra difficult for your body to fully exercise for two days in a row.

It is much better to build your fitness by spreading your training over the week. This way you can recover well from your first training to be able to get the most out of your second training.

Train, for example, Monday and Thursday or Tuesday and Friday. Please note that you have at least 48 hours of rest before you start the next training.

Tip # 8: Buy the right attributes

Before you start any sport, it is important to find out what you need to practice this sport.

For example, running is a cheap sport. But keep in mind that you have to invest in a pair of good running shoes. And they can get a fair price. Do not think then, I just run with shoes that I have at home, because that’s not going wrong.

And you want to prevent injuries, otherwise, you will be out of circulation for a few months.


If you are planning to work out, then you only need a gym subscription and a good pair of shoes when you want to do cardio.

Do you want a very cheap way to build your home at home? Then you can think of jumping rope.

Only a jump rope is required. No gym subscription, no expensive shoes and no expensive sportswear. The way to build a condition the fastest is to do a high intensity interval training. What exactly this is, I explain to you at the next tip.

You can also choose different group sports to practice. Think of: football, hockey or martial arts. The nice thing about these sports is that you train with other people so you often get more out of your training. You basically do not need a sports buddy anymore.

Tip # 9: Do high-intensity interval training

Many years ago, many people still used long-term training sessions to build their condition. The most common way to build your fitness is running anyway. As soon as someone wanted to improve their condition, the running shoes came out of the closet and you started running long distances.

But nowadays a different kind of training has become much better known, called:

High intensity interval training (HIIT)

HIIT shows that research is just as effective or even more effective for building up a condition compared to endurance training.

This training is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation. Regular cardio is characterized by running or walking at a consistent pace over a long period.

The regular advice for endurance training such as running is to exert yourself on about 70-80% of your ability (VO2max = 70%). At HIIT you literally give the full 100% (VO2max = 100%) and then breathe during a short break.

But what many people forget is that HIIT also has many more advantages compared to endurance training. HIIT thus appears:

  • For more muscle building
  • For more fat loss
  • Take less time

When you read the above points, I wonder why you are still debating yourself through long-term running, cycling or swimming. Especially if sports is not your favorite activity.

Do you want to know more about HIIT? Then read the following article:


Tip # 10: Use an application

You want to start building your condition. If you do not choose team sport and want to train for yourself then chances are you do not know how to do all this on your own …

Fortunately, there are the apps that help you.

Apps are available for almost every conceivable category.

Running applications

If you want to build up your fitness by running, there are many running apps available that will help you on your way. The biggest app available for running is RunKeeper. This app keeps track of the following things for you:

  • Distance
  • time
  • Speed

In addition, this app has several training schedules for a half marathon, a whole marathon, but also for a triathlon available. This app is generally free until you want to use more extensive features, then you have to pay money.

Fitness applications

Do you want to build up your condition and become stronger? Then you can also choose to do strength training in the gym.

The problem, in general, is that most people only have no idea how to train. Many exercises are performed with a wrong posture, causing injuries quickly. Are you willing to pay a lot of money? Then I advise you to hire a personal trainer. Is this too expensive you can possibly download a fitness app.

virtuagym app showing on mobile phoneFor example, the “Virtuagym” Fitness app exists. Virtuagym has more than 2000 exercises that you can practice in the gym. These are all aimed at building muscle mass. It gives you a lot of inspiration for new exercises and shows you exactly how the exercise should be done.

Here you can still look at how a certain attitude should be during the execution of an exercise.

In addition, you also have the app “Tabata timer”. I told Tip # 9 that HIIT is a very good way to build your fitness, increase muscle mass and lose fat.

A Tabata training is based on a HIIT workout. With this training, you will go completely for 20 seconds with a certain exercise and then take 10 seconds of rest.

When you repeat this 8 times you have done a so-called “tabata”.

It has been proven by Izumi Tabata that short but intensive training is better for your endurance than long-term exercise at an average pace. The entire app is free, which of course is nicely taken along.

Health apps

A good diet is the key to a healthier life and ultimately a better condition. With the right nutrients, you can provide your body with the right fuel to improve your sport performance.

But it is of course convenient that you can keep track of everything you eat.

The most important nutrition app is:

  • Myfitnesspal

Here you can find more than 6 million food items, which you can fill in so you know exactly how many calories you get. You will also be told how much carbohydrates, proteins and fats you eat with the different meals and for a day. Ingredients of dishes can be added in quantities (tablespoons, slices etc) as well as in grams.

The free version of this app is so extensive that you never have to purchase the paid version.

Build condition schedule

The final conclusion of this article is that HIIT is the best way to build your fitness and generally become fitter. That is why I also give you a condition diagram based on a HIIT workout.

The workout consists of the following exercises:

Exercise Action (number of seconds) Pause (number of seconds)
 Burpee 30 10
 Push up 30 10
 High knees 30 10
 Jump Lunges 30 10
 Pull ups 30 10
 Knee raises 30 10
  • It is intended that you complete the above schedule 4 times
  • Every round of 6 exercises you are busy for a total of 4 minutes
  • This means that your total HIIT workout lasts only 16 minutes

If you follow this schedule, you can also build up and improve your condition at home. But do not forget the dynamic warm-up beforehand;)

You also can use the TRX Training for a perfect workout anywhere you like! See below where to buy!

TRX Training – Suspension Trainer Basic Kit + Door Anchor, Complete Full Body Workouts Kit for Home and on the Road

TRX training set

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy



7 Reasons Why I Lose Weight With Running discourage

can i lose weight with running

7 Reasons Why I Lose Weight With Running discourage

Regular clients and random people in the gym will ask me the following question: “I want to lose weight with running, my girlfriends/friends do that too, or do you advise me to do this?”

And that is a very good question!

There are bizarrely many conflicting messages on the internet about the topic of losing weight with running. One site says that it is effective, but that you have to run at the (relatively) low rate in the fat burning zone.

The other site says you have to run at high speed and another site says that running does not work at all to lose weight.

In this article, you discover the truth! Here is what you will learn:

  • How to burn up to 7 times more with other workouts than running
  • Why you burn more calories at higher intensity
  • What are the risks of running and what the alternatives are
  • Why excessive running can be unhealthy
  • Why you do not get a sexy figure with (excessive) running

ATTENTION: I am talking about losing weight with running, not about your health or fitness with running.

Reason # 1: no optimal fat burning

Most people who run do that to lose weight. But why? Who has said that running is effective for losing weight? And why do couple runningnot you focus on burning fat instead of losing weight because that’s two different things?

Many people read on the internet and hear from people around them that you have to exercise to lose weight. The first thing that comes to mind is cardio like running, cycling etc.

Women especially tend to cardio and run fast, because you would lose weight, especially if your heart rate is in the fat burning zone.

This is in contrast to strength training. Especially women are convinced that they are (fast) muscled by strength training, something that they find aesthetically ugly.

All in all, these theories and arguments sound logical and intuitive, but that does not mean that they are correct …

How you burn 7 times more fat than running

In a study that covered a total of 12 weeks, one group performed cardio three times a week for 30 minutes while another group did 20 minutes of high intensity interval training (abbreviated HIIT) 3 times a week.

The result?

  • Both groups had lost about the same weight, but …
  • The HIIT group lost 7 times more fat than the cardio group!
  • At the same time, the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo

So you see again, losing weight and burning fat can be completely different! It often happens that you lose fat but in the meantime stay at the same weight. That is because muscle mass weighs heavier than fat.

And remember, the HIIT group exercised a total of 60 minutes a week while the cardio group played 90 minutes.

Best exercise for fat loss walking lunges with kettlebell

Another study shows that if women do HIIT three times a week instead of cardio, after 15 weeks:

  1. Significantly more fat percentage has been lost
  2. Significantly more belly fat and fat around the legs have lost

Even if you burn exactly the same amount of calories with HIIT compared to cardio, you still burn more fat in its totality.

This is because with this training you use all kinds of muscle fibers, namely the slow, fast and super-fast muscle fibers. In cardio, such as running, you use only the slow muscle fibers.

In addition, you make more testosterone and the growth hormone HGH, both of which increase fat burning. Strength training is also more effective for burning fat than cardio.

Basically, HIIT turn loses weight with running to shame.

Do you want to lose weight with running? Fine, but your friend who does HIIT:

  • Has a tighter body 7 times faster than you
  • Is 33% less time to train than you
  • Gets a sexier figure than you (read more about this at reason 6)

Buy some good running shoes for your training:


Example of a HIIT training

Below is an example of a HIIT, something that you can easily do at home.

Summary reason # 1: losing weight with running is worthless compared to high-intensity interval training (HIIT) because it burns 7 times more fat.

Reason # 2: little afterburn effect

You would think that you burn a lot of calories with running, and that is also the case with other sports. Nevertheless, burning calories during training is not the whole story.

For example, a training also provides extra calorie burning after the training, also called afterburn effect. Officially this is called the excess post-exercise oxygen consumption, abbreviated EPOC.

Afterburn effect diagramWhen your sport is at a higher intensity than running, the afterburn effect is higher. This has been shown in several studies, although these studies are often more than 20 years old and have few participants. Nevertheless, we can assume that if you combine all studies, the data and results are reliable.

Especially with a short training, the percentage of afterburn effect can be very high compared to the total number of calories burned.

There is a 2005 study that assigned participants to two groups. In one group, participants cycled at a constant pace for 3.5 minutes. In the other group, participants were asked to do 3 sprints of 15 seconds each as quickly as possible.

This is what the groups burned during the sporting activity:

  • Cycling group: an average of 29 calories per participant
  • Sprint group: an average of 4 calories per participant

Nevertheless, the burned calories were completely different after the training. Here they are:

  • Cycling group: an average of 39 calories per participant
  • Sprint group: an average of 65 calories per participant

Bizarre huh? So big is the afterburn effect:

  • Cycling group: 26% of the total calorie combustion!
  • Sprint group: 94% of the total calorie combustion!

That’s what you hear … 94% afterburn effect!

Afterburn effect man shows 6pack Of course, there have also been studies for a longer sports duration. In that case the afterburn effect percentage is less, but certainly not negligible.

For example, a study shows that in an intensive spinning training of 45 minutes participants burn an average of 519 calories, with an additional 190 calories after 14 hours. In short, the afterburn effect increases the number of calories burned by nearly 37%! Other studies show somewhat lower numbers.

Strength training has shown that the afterburn effect can last up to 38 hours

Summary reason # 2: in losing weight with running, people often do not take into account the calorie burn after the sport (afterburn effect) and that is higher with a strength training or a training with high intensity.


Reason # 3: injury sensitive

Are you overweight and do you want to lose weight? Oops, running involves risks for injuries.

If you are a beginner, you can easily get injured with running anyway, but when you are overweight the chance is only injury sensitive tennis player hurt his kneeincreased.

The reason for this is that it is stressful for the body to catch the blow at every step. Especially if you are not used to it, your ankles, knees and hips may become overloaded.

When you get injured, it may be that you need weeks to recover.

An alternative to running with less injury sensitivity are the following cardio sports:

  • Swimming
  • Cycling or cross trainer
  • Steppen
  • To climb
  • Rowing

Still, start running? Here are some tips to prevent injuries:

  • Wear stable shoes that connect to your feet
  • Little experience? Start calm!
  • Try to land on the front of your foot
  • Build up the intensity of the training slowly
  • Preferably train on a soft surface
  • Do an extensive cooling-down

But as said, running is far from the most effective way to lose weight. You better do a high-intensity interval or do strength training.

Summary reason # 3: losing weight with running entails the risk that your ankles, knees and hips may become overloaded and that you have been injured for weeks.


Reason # 4: takes a lot of time

Cardio VS Weight trainingAs I already said on reason 1 is that with 60 minutes of training per week 7 times more fat burned than with 90 minutes of cardio per week.

But it can go a step further, because some people do cardio much longer.

In many cases, people even think “the longer the better”! But that creates a problem, which is number 5.

Summary reason # 4: a workout with high intensity is more effective and costs you less time than trying to lose weight with running.

Reason # 5: creates stress

Running is a sport that some do as long as possible to burn as many calories as possible.

But there is a catch…

With prolonged exercise, which mainly happens with sports that you do at a low intensity such as running, your body enters a stress mode. The result is that the body anti-stress hormone will produce cortisol. The result is that you will hold fat more quickly.

Also in terms of health, you do not necessarily have to walk long …

Research shows that if you run 2 to 15 kilometers per week with a speed of 10 to 12 km per hour when you train 2 to 5 days a week, you are less likely to die prematurely than if you do not move or move less. But do you train more than that? Then it has no effect on premature death.

I suspect that if you really run excessively, you will only increase your premature mortality. There are two arguments for this:

  • If you have a weak heart muscle, health benefits occur in 30 minutes of exercise, but at 60 minutes the effect is counterproductive, especially if you are elderly.
  • Of all people who died in a marathon (only 1 in 100,000 participants), 50% died in the last mile (1.6 kilometers).

shorter workout timesI do not recommend exercising for more than 60 minutes. I even think that 45 minutes is more than enough.

Studies show, as done by the University of Natal, that if you do strength training you get optimal muscle stimulation between 45-60 minutes. At the same time, you maximize testosterone production and minimize cortisol production. Cardio sessions of between 30 and 45 minutes are best for the same reasons.

Summary reason # 5: too long a workout causes stress in your body so you can store fat faster, so keep it up to 60 minutes of sport.

Reason # 6: muscle mass loss

Do you remember the research for reason 1? He said that you burn up to 7 times more fat with HIIT compared to cardio.

But not only that because the cardio group lost 0.5 kilos of muscle mass while the HIIT group just won 1 kilo!

You might be fascinated by …

But just take a look at these pictures below. Would you like to be one of the top people or the bottom one?

running VS strength training-muscle figure

  • Top athletes: sprinters with a lot of muscle mass
  • Lower athletes: runners with little muscle mass.

Who do you find more attractive? What figure would you like?

It seems clear to me that you would rather be one of the upper persons. Maybe not that extreme, I understand that. In any case, you will get a more attractive and sexy figure if you build more muscle mass.

Another advantage of more muscle mass is that you burn more calories during the day.

Summary reason # 6: with running you lose muscle mass, while muscle mass (also for women!) Gives you a sexy figure instead of one that you become a thin blade.

Reason # 7: food has more impact

Various studies show that adjusting your diet is much more important than exercising.

A meta-analysis (from 1997) shows that adjusting your diet is 2 to 3 times as important from all the 25-year-old studies.

More recent studies also show that sports have little impact on weight loss.

Based on the data and experiences of clients who I trained, we can assume about this ratio:

impact nutrition vs movement during weight loss


Nutrition: 80 %

Movement (physical activity): 20%

shows calories burn vs calories intake with 2 cocktails

Summary reason # 7: studies show that nutrition has much more impact on losing weight than exercise or sports like running.

Are there any benefits of running?

Of course!

Building stamina and endurance, but …..

As mentioned, this article was about losing weight with running, not improving your health or fitness with running.

Here is a list of advantages of exercise including running:

  • Lowers the chance of obesity
  • Lowers the risk of high blood pressure
  • Lowers psychological stress
  • Improves insulin sensitivity
  • Strengthen your heart, blood vessels and lymph vessels
  • And much more…

There are many benefits of exercise in this study, with this picture as a summary.

Another advantage of cardio is that it can lead to a reduction in visceral fat. Visceral fat is also called organ fat since it is fat that is around your organs.

Visceral fat is associated with type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, cancer and many more diseases.

In the end, this client that asked me or can lose weight with just running did not start losing weight and that is a good thing! So did learn there is a better way.

If you don’t like to work-out in a gym check out these sports types of equipment that can use anywhere.

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Check out my review about Cross trainer Elliptical machines for home!!!


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9 Reasons to Do More High Intensity Interval Training (HIIT)

examples high intensity interval training

9 Reasons to Do More High Intensity Interval Training (HIIT)

Start with the right training shoes!!

for a man!                               for a woman!


When the average person hears the word cardio, his heart rate shoots up 30 points and the person wants to get out of their feet. The average athlete and gym visitor would prefer to never do cardio. You probably do not.

And I will not blame you. Because who wants to do something for hours every week without seeing results? Or what can be achieved much faster?

There is a way to burn fat with cardio in a nicer, healthier and short way. That way is called High-Intensity Interval Training. And in this article, I will tell you exactly what it is and I will give you 9 reasons why you should start today.

What is HIIT?

Woman lifting a big tire HIIT trainingHigh Intensity Interval Training (HIIT) is a form of endurance sport that fortunately does not last that long. It is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation.

Where regular cardio is characterized by running or walking at a consistent pace over a long period of time, High Intensity Interval Training is characterized by short periods of explosiveness. The regular advice for running is to maximize your self at about 70-80% of your ability. At HIIT you literally and figuratively give the full 100% and then take a break during a short break.

This way of running (if you want to call it that) appears to be much healthier and better for the body from different studies than for hours per week at a moderate pace through the meadows. Why this is, I will share with you later in the article. But first I have to give you a warning.

High Intensity Interval Training is not for everyone

HIIT is unfortunately not possible for every person. Because you give the full 100% during a High Intensity Interval Training, this will be stressful for your entire body. This is, of course, good since you want to burn calories. The more you burn, the more fat you lose and therefore a clothing size smaller.

In addition, you are off to a positive point giving a signal for your body to function better.

But a select group of people can better abandon HIIT or at least build it up very calmly:

  • People with high blood pressure
  • Persons with (congenital) heart problems
  • People with arthritis complaints
  • People with limited mobility

The above list of complaints is not mild. It goes without saying that you have to take extra care with HIIT. It is good to give your full 100% during a cardio training but surviving your training is of course even more important.

You have several options to tackle your High Intensity Interval Training if you suffer from one of the above points:

  • Do it under supervision
  • Doing in groups
  • Warm up and/or stretch
  • Do not go for 100% (80-90% for example)
  • Forming HIIT where you can injure yourself less (cycling instead of running for example)
  • Never increase the duration AND intensity at the same time. Choose one of the two

This makes it possible to do HIIT without injuring yourself. It would be a shame to find a nice form of cardio and after half a training session, you would be out of circulation for half a year. Or worse, of course.

But what are the reasons for doing HIIT at all? I’m going to explain that one by one now.

9 Benefits of HIIT Training

HIIT has many advantages. Both for your money and the amount of time you spend on it. If you have to be convinced, I have listed the 9 best reasons for you here.

Reason # 1: HIIT improves your stamina.

There are few things in the nutrition and sports theory that the scientists agree on. It is therefore not surprising that there are different diets on the market from carbohydrate to low carbohydrate. And the same can be said for fats and proteins. Fortunately, there is one thing that all scientists agree on. And that is that vegetables are healthy.

Now, of course, this blog is not about vegetables but about High Intensity Interval Training. I can tell you that HIIT training are the vegetables in the sports world.

It is really good for almost every aspect of your health. Your endurance as an athlete is one of them.

You may not say it, but the small explosive effort you make will improve your endurance. You read it correctly:

It is not necessary to go through the dust every day as a runner to improve your fitness and endurance.

This has to do with an improvement of your VO2max.

Diabetes Endurance SportsThe VO2max is the amount of oxygen that you can transport per unit of time and use during physical exertion. The higher this is, the better of course. This allows you to make more use of every breath you take.

In the case of a large meta-analysis (an investigation that throws several studies into a pile and draws a conclusion from that) from 2013, it appears that the longer your HIIT training is, the better your VO2max will improve.

Another study showed that after 6 HIIT training your VO2max even doubled. And that in only 10-20 minutes at a time. If you are talking about a good cost-benefit ratio.

The stamina you get is also more applicable in real life. When you have to pull that sporadic sprint to get the bus, you unconsciously do HIIT: you take a short sprint and then have a rest. Depending on your luck, this is on the bus or bus stop.

Reason # 2: HIIT keeps your muscle mass intact

There is only one real reason why you see people doing cardio. This is especially the case in the gym:

People who run on the treadmill or are on the cross trainer want to lose kilos.

And with pounds, I mean kilos of fat and no muscles.

Muscle mass is an important part of your health. You do not have to walk around with 100 kilos, but having too little is certainly not good either. But nowadays that is not the greatest danger.

Wearing too much fat is the biggest problem. Especially visceral fat is a huge risk factor. The more belly fat you have, the higher your chance of:

Here is where HIIT comes around. It turns out that you can lose fat without reducing your muscle mass. And if there is a reduction? Then this is much less than with traditional cardio.

Just look at the pictures below. One is a long distance racer (a traditional runner) and the other is an explosive sprinter (HIIT cardio).

explosive power sprinter

Despite both ‘running’, their physique is different. And you must have a significant eye defect in order to say that one of the two overweight has.

If I asked 100 people which body they would like to have, 9 out of 10 will indicate that of the sprinter. Why? Because the person has a nice and healthy amount of muscles with little fat.

The difference has to do with the kind of combustion what the body undergoes during the training. Here are two variations of:

  • Aerobic combustion
  • Anaerobic burn

Explosive workouts (weight lifting and HIIT) are anaerobic. That means that little / no oxygen is used in the combustion.

Traditional running is just aerobic. With this training, the body has enough time to supply oxygen and make energy from fat … but also muscle mass. As a result, runners are rarely muscled. With HIIT and weight lifting, the body simply does not have the time to break down your muscle mass.

So if you want to look like a sprinter, you have to train like a sprinter. And if you want to keep your hard-earned muscle mass, you need to do HIIT as a form of cardio.

Reason # 3: HIIT increases your metabolism

Your metabolism, and with it your fat burning, can rise in different ways. Eating the right products alone can cause your body to burn more.

This can be due to the fact that your body gets the right vitamins/minerals and on the other hand because what it needs to digest requires a lot of energy to process. This is the case with proteins, for example.

Another good way to increase your metabolism is to do High Intensity Interval Training.

And here is why.

A study carried out in 1994 has shown something very remarkable. During this study, the participants were divided into two groups.

  • 15 week HIIT group
  • 20-week cardio group

You do not have to be a mathematical genius to see that the traditional cardio group has been training for 5 weeks longer. It is therefore not entirely surprising that this group had burned 15,000 kcal more over the entire study.

“But Tommy, you said that HIIT was better”

That’s it too. Because despite the fact that the cardio group had burned 15,000 kcal more, the HIIT group had lost more body fat in less time.

In other words:

The cardio group had to do more and got less. Not exactly my goal in life.

A similar study lasting only 8 weeks showed that the normal cardio group did not lose body fat at all. While the HIIT group went down two percent body fat. Two percent does not sound much but in 8 weeks this is a big presentation.

The remarkable differences of this study are due to the changes in your metabolism that occur.

Reason # 4: HIIT takes little time

You read it above but it is definitely worth it to say it again:

man with a big clockWith HIIT you can achieve the same (or more) in less time than regular cardio.

And who does not want that?

You and I are busy with all the fun things in life. It is indeed true that sports prolong your life expectancy. But if you have to be on the treadmill for 2 hours a day, do not you throw that extra life expectancy right into the trash by sporting them every day?

Realize that an average HIIT session lasts only 20 minutes. If you can not keep that up, then 10 minutes is fine too.

The McMaster University in Canada showed that an 18-minute HIIT training gave the same result as a regular 90-minute training.

You read that correctly. By training just a little bit differently, you can exercise for an hour less. If you like sports, you have to go loose. But most people see sport as an obligation. And if you can do less of an obligation without compromising on the result, then, of course, that is always good.

Reason # 5: HIIT increases the production of growth hormone

Ho, ho, ho. Do not worry. You will not look like a bodybuilder washed out of the root ball by pulling some sprints. But if you want to, HIIT will support you.

Having sufficient muscle mass and hormones is very important. Enough muscle mass, especially when you get older, Arnold Musclesprotects you from accelerated decay.

The lower your total muscle mass is as an older person, the shorter your life expectancy will be. That is one of the many reasons why sports (especially strength training) is important in old age.

In addition, having a healthy testosterone level as a man and woman is important. Few sex hormones in the blood have been linked to, for example, depression. Due to the lack of these hormones, men and women feel depressed. You are less comfortable in your skin. With all the bad consequences.

The third, and not entirely unimportant, an advantage is that sex hormones also contribute to fat burning. Rara why many elderly people get a belly? This has not so much to do with the diet and everything with the number of hormones in the body.

You probably feel it coming, but I still call it:

HIIT increases the number of growth hormones in your body. Both the amount of HGH and testosterone. Something that, by the way, does not do regular running.

What an extra explanation is why a marathon runner looks like he has not eaten for 4 weeks and a sprinter has a lot of muscle.

Reason # 6: HIIT is healthy for your heart

Any idea where the word ‘cardio’ is derived from? No, it is not synonymous with ‘hell’ or ‘physical torture’. It is derived from a medical term:

Cardiovascular system.

Cardio is derived from the Greek cardia. What ‘heart’ means. Vascular is derived from the Greek Vas. This means ‘barrel’.

It is therefore not surprising that you feel that your heart (kardia) is jumping when you do cardio. And it will not surprise you either that doing cardio is good for your heart and blood vessels.

However, there is a big ‘but’.

Physical exercise is healthy for your body as long as it does not take too long. Explosiveness and intensity are not nearly as disastrous for your body (especially your heart) as running for hours at a slow pace.

As primal people we had only two forms of movement:

  • Slow but prolonged walking
  • Sprinting quickly but briefly (HIIT!)

What makes regular running funest is that it combines the top two, making it less healthy for your heart. In addition, you are running fast and long-term. Ideally, you do one or the other. Not a combination of both.

Less healthy does not necessarily mean unhealthy. A study from 2003 shows that every form of exercise is healthy, as long as you do not burden your body for a long time. HIIT lends itself perfectly for that.

Reason # 7: HIIT is not boring

Honest is fair.

I respect people who can put their brain in position 0 day after day and then run for hours. Personally, I like something more exciting and varied in life. And that goes for everything I do.

And you want that too.

You do not want to eat the same thing every day. You do not want to watch the same on TV. Even your favorite movie is no longer fun after the 5th time.

As a human being, we love … no, we yearn for variety.

And do you know what kind of movement does not give you that? Running regularly.

young boy is boredIt is literally nothing more of an hour a day to pretend you are being chased by a lion with a limp leg. You have to run but you do not have to dig out.

Obtaining music of course helps but that proves just how deadly boring the activity is:

You need a distraction to guide you through.

This is quite different with HIIT. You can perform different exercises in a HIIT exercise. Everything from jumping rope to abdominal exercises. You can make it as crazy and varied as you want.

Reason # 8: HIIT can be done anywhere

I have dropped the word gym here and there but I used this purely to sketch a picture of a person or sport. HIIT can do you fine in a gym …

… but this is absolutely not necessary!

Look. It is theoretically possible to run in your living room. Place the bank in the middle and run around it at a good pace. Will, you sweat and huff and puff? Doubtless.

Is this a good argument to use during the discussion “running fine in the living room”?

Not quite.

But as far as HIIT is concerned, this is fine.

It is easy to jump for 3 minutes, followed by 3 minutes of jumping jacks and then 3 minutes of high knees in your living room. And you can literally do all of this on the same square meter.

Not only can you do it anywhere in your house … .ok not every place, the toilet is not particularly useful. But you can also do it at any time of the day. Weather or no weather, you can always train and are not dependent on anything.

In addition, you do not have to bring flashy clothes, shoes or gadgets for the home. You can literally start with HIIT with what you are now wearing. Unless of course, you have stiletto heels.

Reason # 9: Mentally stronger

Running requires actually little mental strength. You have to completely throw your brain to zero and survive the first 20 minutes. Then you will notice that running is not so difficult, but the same remains in difficulty.

4-ways-to-boost-your-willpower-heroHIIT, on the other hand, will teach you how to deal with fatigue, muscle pain and a lot of burning muscles through lactic acid build-up.

In the beginning, this will be a hell. And probably later when you just start to work a bit harder again. Fortunately, this will give you more than just physical benefits.

HIIT will test your perseverance and also strengthen it.

The more you learn not to give up during your training, the more will power you will have outside your training. In the will-power psychology, this is called the ‘spillover effect’.

It turns out that you will train willpower on one level, spread like an oil slick on other surfaces.

If you decide to take extremely cold showers from now on, this will cost a lot of willpower. In the beginning, it is very difficult, but as you do it more often, you become better at it. That is due to increased will power.

In the same period, you will notice that you can, for example, better sustain an HIIT session. Conversely, it also works:

The more and heavier your HIIT session is, the more will power you get in other areas.

This makes it easier, for example, to have a healthier lifestyle, apart from sport. Because of your increased will power, you can more easily say “no” to unhealthy food.

Make no mistake in HIIT

HIIT is not for the delicate souls among us. It sounds fun and easy to train ‘only’ 20 minutes at a time. And that can be fine. But do not see it as an excuse to train less.

HIIT is challenging, heavy and for many people in a positive sense.

But it is definitely worth it. Especially when doing it in a group (crossfit or group lessons at a gym) it is effective. Through the group, you are very challenged and you will also get more out of the training.

This allows you (with a little help) to get more out of yourself. And you will see the results reflected in the mirror.

Sports is the beginning

High Intensity Interval Training is not the only way to burn fat. Sport is one aspect, but nutrition is of course another.

Some training equipment to start your HIIT Training, check below!!


Spice up your work out with some Kettlebell exercise, change your running routine with cycling so bad weather will not be a problem. You wanna have a hard butt try the Vertical Climber Machine and the Professional Aerobic Stepper fit always in a HIIT program.


Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy


25 Golden Tips for Simple and Fast Lose Weight

top tips lose weight

25 Golden Tips for Simple and Fast Lose Weight (without nonsense hypes)


In this article I will teach you to quickly lose excess pounds in one or a few weeks, and that in a healthy way without nonsense such as crash diet hypes. Some of the tips in this article are unique and can not be found anywhere else on the internet.

Because I do not know what your weight, fat percentage and such data are, it is IMPOSSIBLE to make a fixed schedule in which you lose X kilos of weight in x weeks.

That is why I give you in this article the best tips that have been scientifically proven to work healthy and quickly lose weight. This is what you will learn:

  • How many kilos can you really lose weight per week (without nonsense hypes)
  • Why ALL diets are based on 4 ways of losing weight
  • 7 psychological tips that will amaze you
  • Why you do not have to exercise to lose weight quickly
  • 4 mental tips to make healthy and fast weight loss a success

Do not believe in fairy tales!

If you Google on terms around (healthy) weight loss or fast weight loss you see page titles with the largest possible claims. Unfortunately, these sites do not give a real picture of how much you can lose weight.

In this article, I explain what kind of total nonsense hypes there are about how quickly you can lose weight, such as that you can lose 5 or 10 kilos in 1 week time.

How much weight can you lose per week?

There are many factors that influence weight loss. The speed with which you lose weight depends on your height, your fat percentage, your current diet, etc.

Yet there is a general rule of what you can lose in weight per week.

Experts say that as a rule, you can lose 0.5 to 2 kilograms of fat per week.

Note: that is so bold! Of course, you always want to lose fat, but you can also lose water or glycogen (a sugar supply in your body). The latter often happens when you just start with a low-carbohydrate diet.

4 ways for healthy and fast weight loss

Ok, now that we’ve had the introduction, let’s start treating the 25 quick tips.

These are divided into 4 ways of losing weight. If you summarize all the diets, there are these 4 ways (as follows: a further subdivision):

  • Nutrition
  • Movement (effort)
  • Stress management (relaxation)
  • Mentality / mindset

Why nutrition has the most impact

A report with all the 25-year-old studies prior to 1997 examined whether diet or exercise had more impact on weight loss, with participants being overweight (around 90 kilos).

If we look at studies that look at approximately 15 weeks, these are the average results:

  • Nutrition group 10.7 pounds lost
  • Movement group: 2.9 pounds lost
  • Nutrition + exercise group: 11 pounds lost

So you see that nutrition is much more important than movement. I often see that back with my clients that I supervise.

Sometimes I get criticized that I am taking a 1997 study, but also recent studies show that food is much more important than losing weight. A study in 2007 even showed that extra exercise resulted in only 2.5% weight loss.

Contrary to what many people think, you can also lose weight without exercising or dieting

Eating VS Exercise

Because nutrition has such a big impact on weight loss, I naturally paid more attention to nutrition in this article.

If we were to summarize ALL diets again, we could find parts of nutrition that affect the weight loss process. This is how much you eat (quantity), what you eat (type) and when you eat (timing).

We will eventually come to this overview:

  • Nutrition (most important!), Subdivided into:
  1. How much you eat (quantity)
  2. What you eat (type)
  3. When you eat (timing)
  • Movement (effort)
  • Stress management (relaxation)
  • Mentality / mindset

I will give you tips for each part, of course, most tips are about nutrition because it has the most impact.

Nutrition: how much you eat (quantity)

These tips all influence how much you eat, by influencing your hormones or psychological tricks. Without sport, you can lose weight quickly with these tips.

Fast Weight Loss Tip # 1: Eat Slower

I know this sounds bland, but you’ll be surprised how big the impact of this simple tip is.

Fast eaters vs slow eaters Kcal intake differencesPeople who eat fast are 115% more likely to be overweight compared to people who eat slowly. In another study with 529 men, participants who reported ‘very fast’ food had gained twice as much weight in 8 years compared to participants who ate at ‘slow’ or ‘average’ pace.

How come?

Well, after you’ve eaten, your intestines suppress the hunger hormone ghrelin. In addition, it separates three anti-hunger hormones.

These hormones send a signal to the brain that you are saturated. The only problem is that that process takes about 20 minutes!

The effect of slower eating on weight loss is therefore great. This has a number of explanations, namely:

  • You suppress the hunger feeling that makes you feel satiated more quickly
  • You eat less, so you consume more than 11% fewer calories
  • You chew more intensively, so you consume up to 15% fewer calories
  • Your blood sugar level peaks less, making fat burning possible

* You can not add the reduction of calories from point 2 and 3 above, because they overlap.

Summary tip # 1: Eat more slowly so you feel satiated more quickly and consume fewer calories.

Fast Weight Loss Tip # 2: Breakfast with Protein

Many people start the morning with carbohydrates such as bread or muesli. This is a missed opportunity to lose maximum weight in one or more weeks.

If you want to lose weight fast, this is something that you certainly should not do every day.

The disadvantages are as follows:

  • It causes the body to burn sugars and immediately stop fat burning
  • Carbohydrates have a high through-eating factor, which makes you eat more
  • Carbohydrates ensure a high production of insulin, which will store fat at high values

Instead of using carbohydrates, you can better eat protein in the morning. Research shows that you give that a feeling of satisfaction. The consequences are as follows:

  • People think about eating 60% less often
  • People have 50% less sense in snacks in the evening
  • People eat over 400 calories a day less!

So this is an excellent way to reduce the number of calories consumed and lose weight quickly.

Incidentally, it is a myth that eggs affect your cholesterol negatively or that it increases the risk of cardiovascular disease. That statement is now obsolete.

Summary tip # 2: start the day with proteins such as in the form of a fried or boiled egg, meat, tuna or poultry!

Fast Weight Loss Tip # 3: Drink Water Before Meals

Drinking water can speed up your weight loss, especially if you drink water before a meal.

Drink water before every meal

For example, a study among adults and the elderly showed that drinking half a liter of water before meals would speed up 44% of the weight loss in a 12-week period compared to people who did not.

There are two explanations for this:

  • By drinking half a liter of water for a meal, your appetite drops and you eat less
  • Studies show that you burn 24-30% more calories an hour after you drink half a liter of water

It is also common that people confuse the feeling of hunger with thirst. So first take a glass of water (or a cup of green tea) to see if you were really hungry, or if it was thirsty.

Summary tip # 3: drink half a liter of water half an hour before every meal and boost the weight loss process by over 40%!

Fast weight loss: 5 sneaky psychological tricks

Psychological tip # 1: use small plates

food on a big plate vs small plateA series of studies shows that you automatically start eating less when you use your small plates. This is because you look at the portion on your plate in a different way.

People fill their plates in the same way, whether they are small or large. If the plate is large and there is little food on it, you get the idea that you have eaten little. Is the plate small … then it seems quickly full and you have the idea that you eat more.

By replacing plates with a diameter of 32 centimeters with plates of 24 centimeters diameter, you eat on average 27% less.

Psychological tip # 2: Use high thin glasses

A study showed that if you used high thin glasses you drink up to 57% less.

Therefore, use high thin glasses if you drink alcoholic or high-calorie beverages. Use broad and low glasses when drinking water and tea.

Psychological tip # 3: Use red plates for unhealthy eating

Another trick: if you eat unhealthy food on a red plate, you eat less of it than on a white or blue plate. We may associate red with ‘stop’.

red plates eat less

Psychological tip # 4: Create Less

A study shows that if you spoon 45% less (500 instead of 900 grams) you eat almost 40% less. If you go out for dinner or visit someone, social pressure could be an explanation for this.

As a human being, we also want to finish what we started, which is called the Zeigarnik Effect in psychology.

Psychological tip # 5: Don’t look at food advertisements

People who watch TV commercials while eating are eating 28% more than people who do not.

Watch out with watching television while eating!

Don't watch tv while eating food

Nutrition: what you eat (type)

Fast Weight Loss Tip # 4: Stop with (light) soft drinks and fruit juices

I always find it funny that when you search articles about weight loss on the internet, they regularly start with ‘tip 1: do not eat sugar’.

Then I think … Duh, do you think I’m retarded?

The problem that many people have is that they never read the ingredients list and then only rely on the beautiful (regularly misleading) spells on the packaging. And of course, every manufacturer really loves their own product!

The tip that you should not eat sugar is in any case very obvious.

What you should know is that soft drinks and fruit juices are your biggest enemy because it is really packed with sugar. That is why I often call soft drinks and fruit juices ‘liquid candy’.

By the way, I do not mean fresh juices with fruit juices. Fresh juices are only recommended if the fibers of the fruit and/or vegetables are still there. Fibers slow the absorption of sugars. Are the fibers gone? Then you boost the (belly) fat storage in your body.

If you replace high-calorie drinks such as soft drinks and fruit juices with water, you will lose weight spectacularly.

But light soft drinks are also far from advisable. These contain artificial sweeteners as:

  • acesulfame-K (E950)
  • aspartame (E951)
  • cyclamate (E952)
  • isomalt (E953)
  • Saccharin (E954)
  • sucralose (E955)
  • Etc.

Here are some facts about light soft drinks:

  • When you taste something sweet, your body expects sugar and starts to make insulin (source). Insulin is the (abdominal) fat storage hormone.
  • A 14-year study showed that the risk of diabetes increases more with light soft drinks than the normal sugar variant.
  • In the same study, the risk of diabetes increased by 33% if you consume one glass of light soft drink every day.
  • In another study, the daily drinking of light soft drinks was associated with a 67% higher risk of type 2 diabetes.
  • A study showed that women who drink soft drinks drink as much as twice as much soda than women who drink regular sugary sodas. This is because artificial sweeteners are more addictive.
  • In a rat study in which rats took artificial sweeteners, these were the consequences: they ate more, had a delayed metabolism and had a 14% increase in fat percentage, while they had consumed fewer calories.

Healthy diet soda which eh … is really much better than regular sugary soda!  LOL

Summary tip # 4: avoid all sodas – also light soft drinks – and fruit juices.

Fast Weight loss Tip # 5: Avoid hidden sugars

Did you know that …

  • 44 lumps of sugar in a bottle of tomato ketchup?
  • 40 lumps of sugar in a bottle of salad dressing?
  • 28 lumps of sugar in a satay sauce pot?
  • 25 lumps of sugar in a pot of pasta sauce?
  • 13 lumps of sugar in drinking yogurt?
  • And so on…

These are very high numbers, but there are also many products with smaller amounts of sugar.

Actually, you could say better: a small number of products in a supermarket does not contain sugar.

Approximately 80% of supermarket products contain sugar. At least, sugar or sugar aliases.

There are bizarrely many hidden names for sugar. Usually, the pseudonyms end with ‘ose’ or contain the term ‘syrup’.

In my opinion, these hiding names have the sole function of sending ignorant consumers into the forest. This is done from two effective techniques:

  • If your consumer does not recognize the pseudonym, he concludes that there is no sugar in it.
  • The ingredient that is most prevalent in a product must put the producer in front. If this producer cuts the sugars in different names, it can much easier to list the different sugar names below, so the consumer concludes that there is little sugar in it.

All these techniques belong to the concept of ‘clean labeling’ in which producers do not improve their product but perform better (or rather: less badly) than they actually are.

Summary tip # 5: always read the ingredients list of a product and discover hidden sugars via hidden names.

Fast Weight Loss Tip # 6: Eat Low Carbohydrate

People in the West eat far too many carbohydrates. If you compare our current eatery with the hunter-gatherer societies, we are lost.

From a 2000 study, scientists have found out how many carbohydrates the hunter-gatherer societies ate on average. If we put that next to our current food, we come to this:

primitive man vs modern man intake of carbohydrates

So we would have to scrap more carbohydrates and replace them with healthy fats and proteins.

In my article on the low-carbohydrate diet, I will go into this in detail.

Summary tip # 6: go back to the original amount of carbohydrates with a low carbohydrate diet.

Fast Weight Loss Tip # 7: Eat more Fiber

I have been talking about fibers for a while when I said that there are no fibers in fruit juices. In addition, there is also a lot of sugar.

Both are a guarantee for high peaks in your blood sugar level. The result is a large production of insulin, which will store (belly) fat.

Eating enough vegetables to get your fibers

You can reduce that by adding fiber to your diet. Fibers can be found in vegetables, fruit, nuts, seeds, dark chocolate, grain products and beans.

Salad with chicken and walnutsFibers also provide a saturated feeling faster and you automatically start eating less. This is because fibers literally ensure that your stomach is emptied more slowly.

It is therefore advisable to take one of the mentioned products with each meal.

The best option is to eat a (small) salad with every meal. Of course, you can add some nuts, fruit, beans, etc.



Summary tip # 7: eat more fiber-rich products to speed up weight loss and feel more satisfied.

Psychological Tip # 6: Hang a Mirror in your Kitchen

Research shows that if you hang a mirror in your kitchen, you eat 32% less unhealthy food.

Psychological tip # 7: Make Unhealthy Food more Difficult to Reach

Research shows that if you continue to discard unhealthy snacks, the likelihood that you are really going to eat will be greatly reduced. This has two reasons:

  1. It takes about 20 seconds to think: do I really need it?
  2. “Out of sight, is out of mind”, for example, if you keep candy in a transparent drum that is visible, you open this drum 71% more and you eat on average 77 calories more per day than that this drum is not transparent.

So put your unhealthy snacks somewhere high in the kitchen that is hard to get to, or somewhere in the back of the cellar. You will reap the benefits later on.

Or do not buy unhealthy food at all … you can not even be tempted.

Nutrition: When do you eat (timing)

Fast Weight Loss Tip # 8: Sometimes Skip Breakfast

Breakfast is the most unimportant meal of the day!

“What?” You will say. But let me explain this …

Point 1: the Metabolism Myth

According to many, we should have breakfast because your metabolism then gets going. That is a nice theory, but this is diametrically opposed to scientific findings.

A study has shown that if you eat one meal of 2000 kcal in a day or eat the same meal in 5 to 6 portions spread throughout the day, you burn exactly the same amount of calories that day (if all other factors are the same).

Your metabolism will only slow down if you do not eat anything for more than about 3 to 4 days (72-96 hours). At that moment you enter ‘starvation mode’. If you eat something, it is stored faster.

Fasting for shorter periods speeds up your metabolism. A study with 11 men shows, for example, that your metabolism accelerates by 14% if you steady for 3 days.

Point 2: Burn sugar versus fat


Body weight Thermostat

In the West, we are sugar junkies, because our body runs on sugars all day long.



The body has two energy sources:

  1. Sugar (also called glucose, which you get out of carbohydrates)
  2. Fat

Your body can therefore also be in two positions:

  1. Sugar Burning
  2. Fat Burning

As soon as you eat sugars or carbohydrates your body will burn DIRECT sugars (exception of the rule can be found at tip 9). That is because it takes less effort for the body to burn sugars instead of fat.

Unfortunately, you do not lose weight in the form of fat.

The solution is simple … increase the number of hours you do not eat. The easiest way to do that is to skip breakfast because you have already slept 7-8 hours (if it’s good).

Something in between is to have breakfast WITHOUT carbohydrates, such as with proteins and fats. Yet not eating at all is more effective.

Point 3: Health Benefits

I could literally write an entire paper about all the health benefits of skipping breakfast.

Here is a list of advantages if you do not eat those few hours:

  • Your insulin sensitivity increases, making fat burning possible
  • The growth hormone HGH increases, which accelerates fat burning
  • Your blood pressure goes down
  • Your life expectancy increases if you do this regularly (up to 30% in rats)
  • Etc.

Summary tip # 8: skip breakfast 1 to 3 times a week and do not eat until 12 o’clock in the afternoon. You do not necessarily have to eat less in a day.

Fast Weight Loss Tip # 9: Eat Carbohydrates and Proteins after Exercise

Before and after workout eatingIn the previous tip, I said that the body will burn DIRECT sugars if you give them, including carbohydrates.

But there is an exception to the rule. If you eat carbohydrates after exercise, you will continue to burn fat.

This is because after exercise your sugar supply (also known as glycogen) is partly or completely exhausted. If you now eat carbohydrates, this is supplemented first.

So if you want to burn fat all day long, you eat your carbohydrates after your workout. Carbohydrates also ensure that your muscles recover because they activate the growth hormone HGH.

If you do not eat carbohydrates at all, you can suffer in the long term if you do intensive exercise, because your muscles can then recover difficult.

You eat the proteins to gain muscle mass. I advise women to do this too, because the more muscle you get, the faster your fat will burn.


Summary tip # 9: Eat carbohydrates after exercise to help your muscles recover and burn fat. Eat this together with proteins so that you build muscle mass and thereby accelerate fat burning.


Fast Weight Loss Tip # 10: Do short high-intensity training

When it comes to exercise, people blindly start doing cardio. Because yes, cardio is sports and so you have to lose weight with it.

That is true, but there are many drawbacks to long-term cardio:

  • A big production of the anti (!) Stress hormone cortisol. This leads to fat storage, especially around the abdominal area.
  • A decrease in testosterone, while this hormone stimulates fat burning. And yes, this hormone is also important for women.
  • The effect on insulin sensitivity is rather low, so the fat storage does not necessarily become lower.

A way of exercising that you burn 7 times more fat is short high-intensity training. This is a way of exercising where you do not sport at the same pace all the time, like cardio.

On the other hand, there are short periods, for example, 30 seconds with intensive exercises, after which there is 10 seconds of rest.

If you do a 5-minute warm-up and a 5-minute cooldown, this workout is about 20 minutes.

If you do 3 times 20 minutes of short, high-intensity training, you will achieve MUCH more than just long or even longer cardio workouts.

Do you have little time and do you want maximum results?

STOP with cardio and start with short high-intensity training. Soon I will make a video with an example of short high-intensity training.

Summary tip # 10: do high short intensity training to burn fat much faster than with cardio.

Fast Weight Loss Tip # 11: Physical activity before a meal

This is a unique tip you will find almost nowhere on the internet.

sport a little before mealThis tip ensures that you make less insulin, simply because it is unnecessary to make it. As you know by now, producing too much insulin is your enemy because it leads to fat storage, especially in the abdominal area.

This exercise is also advisable for diabetes patients because they reduce their dependence on insulin.

In short, insulin is the key to access the cells. Without insulin, cells cannot be supplied with energy, in the form of glucose (sugars).

If the cells in the muscles and liver are supplemented with glucose and there is still glucose left, the body has to store it somewhere. The body makes extra insulin for this and stores the rest of the glucose in the form of fat cells.

If, on the other hand, you do some physical exertion just before eating, GLUT4 will provide energy cells independent of insulin.

This has two major advantages:

  1. Because GLUT4 provides the cells with glucose instead of insulin, you become more insulin sensitive, and that is your friend in case of diabetes and losing weight.
  2. With GLUT4 cells can absorb much more glucose, which greatly reduces the risk of fat storage.

Do you want to counteract fat storage? Then do physical stress before you start a meal. This tip is also in line with tip 9, where I advised you to eat carbohydrates after exercise.

Since you can not exercise extensively for every meal, you can briefly do some physical tension, such as burpees. See here what burpees are:


Summary tip # 11: physical stress, like burpees, just before eating to make yourself more sensitive to insulin and to store less fat.

Stress Management

Stress is an underestimated topic when it comes to losing weight. If you experience too much stress, you will be able to lose weight more slowly, because through stress you will quickly retain fat.

Fast Weight Loss Tip # 12: Avoid Chronic Stress

By stress, you make more of the anti-stress hormone cortisol. If this is short, such as when you startle or if something exciting happens, this is not a problem. However, it becomes a problem if it is chronic/prolonged.

Avoid StressWhen your cortisol levels are high, this leads to fat storage around the abdominal area. In addition, your blood sugar level rises, and this makes weight loss more difficult.

When you follow a crash diet where you consume very few calories you can also suffer from higher stress levels, causing you to produce more cortisol.

Cortisol is not your enemy, because it is the hormone that reduces the harmful effects of stress. Cortisol is not so bad, but a sign that you are too stressed.

In this respect, it can be compared to cholesterol.

An elevated cholesterol is a consequence of an unhealthy lifestyle and tries to help you to ensure that processes in your body run smoothly. Cholesterol is also there to help you and is not your enemy.

Here are a few ways to drastically reduce your stress levels:

  • Meditate: this can reduce your cortisol level by 20%.
  • Plants at home or at work: these can reduce stress by approximately 15>LT##/span##GT##
  • Listen to music
  • Do not do a crash diet
  • Watch TV or a quiet or comical film

Summary tip # 12: avoid chronic stress by sleeping better and relaxing more.

Fast Weight Loss Tip # 13: Adequate Sleep

This tip is in line with tip 12 to relax more so your cortisol level remains low.

Sleeping has a huge impact on the weight loss process. Here are some results from research:

  • A sleep deprivation is related to a 55% higher risk of obesity in adults and 89% in children
  • A lack of sleep leads to fluctuations in the hormones leptin and ghrelin, causing appetite to be poorly regulated
  • When pilots miss 15 hours of sleep in a week, their cortisol level rises by 50-80

A person needs at least 7 hours of sleep. Some need more, but never more than 9 hours.

Good night sleep

Here are some sleep tips:

  • Do not use screens after 20:00 or use the Flux program to filter out blue light, for Android phones use Twilight and with Apple phones Night Shift (already as standard on Apple device after IOS 9.3 update)
  • Do not drink caffeinated drinks in the evening, such as coffee, cola, green tea etc.
  • Use the SleepCycle app to see how you sleep
  • Sleep according to the biorhythm and go to bed at the same times
  • Do not look at the clock if falling asleep does not work, because this leads to stress

Summary tip # 13: sleep sufficient to avoid stress and to better regulate your appetite.

Mentality / mindset

Mentality and mindset are also underestimated topics about losing weight. With the wrong mindset you will only lose weight for one or two weeks and then the yo-yo effect is there again your weight goes up and down.

Fast Weight Loss Tip # 14: Intrinsic or Extrinsic Motivation?

When I talk to people who want to lose weight, I often hear “I have to lose weight”.. I also get this comment often in stories that people ask me on my training app and Facebook page.

The word ‘must’ implies something … namely that it comes from the outside. These people then do not necessarily fall for themselves but for others.

These are two reasons in particular:

  • Lose weight for your partner or others in your immediate environment
  • Lose weight to meet certain social expectations

You are then losing weight for someone else, and that is how you are extrinsically motivated. This should, therefore, be intrinsic motivation. The only one for whom you want to lose weight, be yourself!

So go from “I have to lose weight” to ‘I WANT to lose weight’ and give reasons why you want it. The best you can write this down because the chance that you are going to behave accordingly is greater.

Whats is your WHY

Summary tip # 14: think in terms of ‘I WANT to lose weight’ (intrinsic motivation) instead of ‘I MUST fall off’ (extrinsic motivation).

Fast Weight Loss Tip # 15: Do not see nutrition as filling

Many people see eating as filling their stomach. That is a missed opportunity because the food you eat actually has other goals.

In addition, there are two main goals:

  • Give you new energy
  • Give you new nutrients

If you focus your mindset more on those two goals, you automatically start eating healthier.

A hunger signal is not the sign to fill your stomach but to give yourself the right energy sources, incl. Nutrients.

Summary tip # 15: focus on feeding on energy and nutrients instead of filling your stomach.

Fast Weight Loss Tip # 16: Find Support

To increase the chance of success, finding support is a very good idea.

This way you do not have to do it all alone. You have several options for this:

  • Find a buddy to participate in sports
  • Tell about your weight loss goals to family and friends who may want to support you
  • Join a group, such as a group training or a cooking club

All these ways can provide the necessary extra motivation and inspiration.

Summary tip # 16: find support with friends, family or groups who have the same goal as you.

Fast Weight Loss Tip # 17: Sets Realistic Goals

“Overestimate people what they can do in the short term and underestimate what they can do in the long term.”

Set Realistic weight loss goalsPeople often have unrealistic goals, such as losing a lot of weight in a short time. This way they guarantee a failed attempt because that is impossible.

Yet I understand these people because the whole internet is full of these unrealistic promises. Even if I want to inform people about this, some people completely ignore this message.

Apparently, it is a desire to believe in extremely fast weight loss so large that realistic thinking is no longer possible. It is as if you want to convince a religious person that a God does not exist … you simply will not succeed.

I regularly see that people have very high expectations for the short term, then do not make it and thus lose their motivation.

Meanwhile, they forget the long-term goals, which are often underestimated in terms of expectations. You often see this with starting entrepreneurs: in the first year of their business they want to become a millionaire, but they do not think about how big their company can be if they work for 5 or 10 years.


Set realistic weight loss goals and cut them as much as possible so that every small goal you achieve can be seen as a victory over yourself. This allows you to positively reinforce your own behavior.

Summary tip # 17: set realistic goals not to lose your motivation and see every goal achieved (no matter how small) as a victory.

Fast Weight Loss Tip # 18: Persevere with a Diet?

Some people ask me: how do I keep a diet persevere?

Unfortunately, that is the wrong question, because you actually say: the diet I want to do is not fun, how do I keep it up?

That is totally the wrong approach.

A diet is often not fun, because diets often prohibit food that you do want to eat. If you now try to suppress this urge, you are still focused all the time on what you can not eat.

In this way, you actually only think more often about what you do not want. After all, you have to block the thoughts and suppress them when it comes up, and so you are still busy with it all the time. This only increases the urge.


What do you think about then? Right, chocolate.

That is why you should not think all the time in terms of ‘I want it, but I can not do it’, but rather: ‘I like this, but I do not want it’.

Summary tip # 18: think in terms of ‘I like this, but I do not want it’ instead of ‘I want it, but I can not do it’.


Target 100: The World’s Simplest Weight-Loss Program in 6 Easy Steps

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy


Fluoride side effects - Lady shows healthy teeths


The mineral fluoride would be necessary for healthy teeth, but in pure form, it is also a toxic industrial waste product. So the question is whether fluoride, certainly in high doses, is as healthy for our body and our health, and whether it outweighs the so-called beneficial effect on our teeth.

You can read more about this in this article.

This waste product is released when producing aluminum and phosphate fertilizer. It is a widely used ingredient of toothpaste, mouthwash and other tooth products and in several countries, such as America, Canada, Australia, New Zealand and Brazil, it is even added to the drinking water. In Austria, the Netherlands and Belgium no additional fluoride is added to the water. However, the water naturally contains a small amount of fluoride. In the Netherlands, in 1973, the Supreme Court ruled that the government was not allowed to add fluoride to the drinking water, something the government wanted to prevent tooth decay. The World Health Organization (WHO) states that the teeth of people in countries where fluoride is added to the water nowadays are not stronger, firmer or better protected against holes.

water-fluoridation-infographicThere is no difference in the percentage of people with holes in the different countries. In America, it is then added to the drinking water, but the tablets with fluoride prescribed there for people who do not drink the water, have never been approved by the US Food and Drug Administration (FDA), in fact, the tablets that they have examined have been rejected. Fluoride returned to the news when a major medical journal, The Lancet, wrote last month that six chemicals are now classified as a neurotoxin. In many countries, it’s banned.

These six chemicals, including fluoride, have been added to an existing list of five chemicals from 2006. A neurotoxic substance can damage the brain and other organs under a prolonged load. Neurotoxins can block or strengthen the impulse transfer, which means that the nervous system can partially fall out or become overactive. This involves large quantities. According to research, which once again came to the fore in the publication of The Lancet, these chemicals, including fluoride harmful to the development of the brain, have been demonstrated in children in this study (Dr. Philippe Grandjean and Dr. Philip J Landrigan).

This is not the only study that shows that fluoride may cause brain damage: there are more than 34 studies performed on humans and more than 100 studies that demonstrate this via animals. One of these studies, of Harvard University in 2012, has received a lot of publicity and has been published in ‘Environmental Health Perspectives’ by the National Institute of Environmental Health Sciences. The conclusion of this research (Choi et al.)

States that children living in areas where more fluoride is added to the water have a significantly lower IQ than children living in areas where a lower percentage of fluoride is added to the water. Research from 2011 (Ding) states that water with a lower percentage of fluoride has negative effects on the brain and even the intelligence of children.

Researcher Choi later said about the research: “For us, it is incomprehensible that both children and adults are exposed to a substance that can cause brain damage, under the guise of protection against tooth decay. Does the reduction of tooth decay have more priority than brain health? “Choi and his team also state that fluoride is a substance that reaches an unborn child through the placenta and can already cause damage to the developing brain. Although no additional fluoride is added to our drinking water, these examples say something about the effect of fluoride on our body. Moreover, our drinking water naturally contains a small amount of fluoride.

Maybe you are afraid of this information, but it involves large quantities or years of use that will accumulate in the body. The intention of this article is to raise awareness so that you have more information about a subject and can make your own choices.

woman showing good teeths

Fluoride is good for our teeth?

Enamel Fluorosis accurate photosIt was discovered at a certain point that the teeth of people were harder and stronger in areas where there was more fluoride in the water (even though the extra was not added). When fluoride is absorbed by the tooth enamel, the teeth are more resistant to tooth decay. The favorable effect on tooth enamel is supported by statistics showing that less caries occurs when using fluoride.

Even though there have been later studies that contradict this. Such as research in 2001, published in the International Journal of Pediatric Dentistry, in which children in South Africa who drank water that naturally contained more fluoride (3 ppm) had more problems with tooth decay than the children in areas with water with less fluoride ( from 0.19 to 0.48 ppm, parts per million). The enormous amount of scientific documentation about fluoride shows a multifaceted picture, that is reason enough to be alert and careful with this substance.

It is known that if there is too much fluoride, white and / or brown spots may appear on the teeth that will not go away. Maybe you think now, I do not swallow the toothpaste anyway?

But much of the fluoride in toothpaste is absorbed by the mucous membranes, even if you do not swallow it. Fluoride also accumulates in our body, the body can not break down fluoride, so even though you get a little bit inside every day, after a long time this can possibly affect your physical health because it ultimately involves a higher dose.

Fluoride warning for kidsIn America, it is mandatory to put exactly how much fluoride it contains on the tube of toothpaste, as well as a warning about the dangers of fluoride in high doses for health, but in the Netherlands, this is not necessary. In the Netherlands, as of 2009, there must be a warning text on toothpastes containing fluoride for children up to and including six years. How much fluoride there is in toothpaste is therefore not always clear. The question remains whether fluoride, certainly in high doses, is as healthy for our body and our health, and whether it outweighs the so-called beneficial effect on our teeth.

Does fluoride have side effects?

In addition to the studies that focus on fluoride damage on depression, concentration disorders, the nervous system, the brain, bones and kidneys, a lot of research is being done into the possible link between fluoride and cancer. As early as 1977, a long-term study showed that death rates due to cancer in ten major cities in America where fluoride is added to the water were higher and faster than in ten major cities in America where no fluoride is added to the water. . After correction of, among other things , age.

did you know this about fluoride?

In 2001, the British researcher J. Luke discovered that fluoride can accumulate in the pineal gland and stated that this affects the effect. For example, the pineal gland makes the hormone melatonin from serotonin and thus ensures a good night’s sleep. Serotonin affects your mood, self-confidence, sexual activity and sleep. Funny detail: by (natural) peoples in ancient times the pineal gland was called the third eye because it would have to do with clairvoyance and the French philosopher Descartes called the pineal gland the seat of the soul.

The retired American scientist William Hirzy of American University states that it would be a biological miracle if such a toxic substance as fluoride would have no side effects in the body.

What do we brush our teeth with?

If you want to choose to brush your teeth without fluoride, then in every drugstore and natural store toothpaste without fluoride is for sale. Azadirachta indica, also known as neem, has a strong purifying effect and is antibacterial.

It is scientifically proven that mouthwash on the basis of neem has much less risk of side effects, compared to regular mouthwashes (Anirban Chatterjee, Mini Saluja et al.), But with the same positive characteristics. You can also find toothpaste based on propolis, a substance made by bees that works bactericidal and fungicidal, according to studies (Wells 1976, Cuéllar et al. 1987).

On the internet, you can also find recipes to make your own toothpaste, for example on the basis of organic coconut oil. Regular rinsing (oilpulling) with organic coconut oil and sesame oil is also proven effective against plaque, mouth odor and bacteria in the mouth (2008 and 2009 Asokan S, Emmadi P, et al.). The less factory-based food and sugar, a major culprit for holes, the better for your teeth. Prevention is always better than cure.

Do I have to avoid it now?

Fluoride is a big topic with much to say about, we can not go into all aspects in one article and not all questions that are answered on this subject. The intention of this article is to shine a light on an underexposed subject, so that more information is available and there is a choice that you might not have been aware of before.

You certainly do not have to worry about the fluoride you have in your body so far.

Stress is also harmful to your health!

Important: Leave your reaction and any additions below.

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15 Proven Health Benefits of Green Tea + 3 Variations

what is the health benefits of green tea

15 Proven Health Benefits of Green Tea + 3 Variations

Here is all you need to make a great cup of green tea!!



Green tea is healthy they say. Many health claims also do the round.

It would also help with losing weight and burning belly fat.

Is green tea really as healthy as one says? And does it really help to lose weight?

I searched for you what the scientifically proven health benefits of green tea are and share them with you here.

What you will learn in this article:

  • The difference between ordinary tea and green tea
  • How that is with green tea and weight loss
  • What are the proven health benefits of green tea

Finally, I give you a few green tea variation recipes that make green tea even healthier.

What is green tea?

Green tea is made from the same tea leaves as the ‘ordinary’ black tea that we all know.

discovery teaIn the West, more than 90% of tea sales are black tea and it was the only tea type that was drunk in the West for a long time.

In China, Japan and Afghanistan people have been drinking green tea for centuries. Because of the health benefits, it is now increasingly being drunk in the West.

The legend tells us that tea was discovered when the leaves of the tea plant blew in the hot water of the legendary Chinese emperor Shennong. The water started to smell nice, got a tan and tasted good and tea was born.

Green, black and white teas are made from the leaves of the tea plant (the Camellia sinensis). The difference is in the duration of oxidation of the leaves.

To make black tea, the leaves are allowed to oxidize longer. The result is that the leaves turn black but also that the tea will retain its flavor longer, for decades. This made black tea in the past suitable as an export product from the Far East.

oxidation processThe oxidation process is started immediately after the harvest by treating the tea leaves with hot steam. Enzymes in the tea leaves cause the oxidation of polyphenols.

After oxidation, the leaves are rolled and crushed mechanically, after which they are dried and the green tea is ready for use.

To make white tea, unopened leaf buds are used that are dried immediately after steaming. Because white tea is the least processed, it contains the most antioxidants, even more than green tea.


An important difference between black and green tea is the way you prepare it. To make black tea, you can use water just off the boil, while for green tea you can use water that is between 70 and 80 degrees Celsius. Otherwise, green tea would become too bitter.

Caffeine in green tea

Green Black teaAs far as caffeine is concerned, it makes no difference whether you drink green or black tea, they both contain the same amount.

If you put a cup of green tea, it will contain about 20 to 50 mg of caffeine. In comparison, a cup of coffee contains about 80 mg of caffeine and a can of cola 40 mg.

Up to 400 mg of caffeine is seen as a safe upper limit. If you drink more than this can give side effects such as:

  • A headache
  • Sleep problems
  • Palpitations
  • Fears
  • Tinnitus
  • Vibrate or tremble
  • Restless
  • Faster irritated

If you are used to drinking a lot of caffeine and you want to reduce this, you will have to deal with withdrawal symptoms. These are:

  • Fatigue
  • A headache
  • Shaking hands

Lose weight with green tea?

Green Tea and lose belly fatIs green tea the panacea that can help you lose weight? Because green tea, thanks to the caffeine, temporarily accelerates your metabolism you would think so. But of course, we want to know what science says about this.

I found three studies that show that drinking green tea causes a decrease in body fat. And especially the cosmetically undesirable and unhealthy belly fat.

From these studies, you may conclude that green tea helps to lose weight when following a diet with calorie restriction.

You can not expect to lose weight by just drinking green tea and just continuing to eat as you always do. It ensures that you lose that little bit extra when you are on the line.

Health benefits green tea

Tea is more than hot water with a taste. The tea leaves release nutrients that are good for health in the hot tea.

What makes green tea so healthy is the antioxidants it is rich in. Antioxidants protect our body against free radicals. An excess of free radicals is harmful to health because they cause oxidation of tissue and body cells. This is because the free radicals react with the DNA in our body cells.


Damage to the DNA of our cells is seen as one of the possible causes of cancer and aging.

Free radicals are caused by air pollution, smoking or sitting in the sun for a long time. Well-known antioxidants are vitamins C and E. The most important antioxidants in green tea are polyphenols such as epigallocatechin gallate (EGCG). These are known as very powerful antioxidants.

English TeaIn order to take full advantage of the antioxidants in green tea, it is best to drink the tea without milk and not like the often English ones do.

By adding milk to your tea, you bring down the antioxidant content. If you follow this blog you will know that I am not such a fan of milk anyway. Why this is so you can read in my critical dairy review.

You also do well to buy green tea of high quality. Research shows a clear correlation between tea of poor quality and fluoride content.

Health benefit # 1: lowers the risk of cancer

Green tea lowers the risk of certain types of cancer. This thanks to the antioxidants it is rich in.

It reduces the risk of the following cancers:

  • Colon cancer
  • Breast cancer
  • Prostate cancer

Green tea may also reduce the risk of other forms of cancer. However, this can not be said with sufficient certainty because more research is needed for this.

The fact that green tea reduces the risk of colorectal cancer can be said with certainty. 29 studies were analyzed and it showed that the risk is reduced by an average of 42%.

The risk of breast cancer is reduced by 20% to 30% by drinking green tea from a meta-analysis.

Less research has been done to reduce the risk of prostate cancer. However, a study shows that the risk is reduced by 48%.

Health benefit # 2: reduces the risk of infections

Green tea works antiviral and antibacterial which lowers the risk of infections and makes you less likely to become infected with viruses such as the influenza virus.

Health benefit # 3: good for oral hygiene

healthy-teethStudies show that green tea inhibits the growth of the bacteria responsible for plaque formation, reducing the risk of caries (tooth decay) and gum disease.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

For this bacterial inhibiting effect, it is important that the oral cavity comes into contact with the polyphenols in green tea. You get this touch by drinking green tea.

Pills with green tea extract will not improve oral hygiene.

Health benefit # 4: good for a fresh breath

Because green tea inhibits the growth of the bacteria in the oral cavity, this will make you less likely to suffer from bad breath.

Health benefit # 5: improvement of brain functions

dopamine brainGreen tea contains caffeine which is known for its stimulating effect. Caffeine causes more neurotransmitters such as dopamine and noradrenaline to be fired.

Caffeine has the effect that it improves your responsiveness, memory and mood.

You also have this effect on coffee, which makes green tea not unique. In addition to caffeine, green tea also contains the amino acid L-theanine. This amino acid increases the production of dopamine and alpha waves in the brain and reduces fear.

Research shows that the combination of caffeine and L-theanine improves the brain functions.

Health benefit # 6: reduces the risk of cardiovascular disease

Given that green tea is rich in antioxidants, you will probably not be surprised that the risk of cardiovascular disease is reduced.

An increased total cholesterol, LDL cholesterol and triglycerides mark an increased risk of cardiovascular disease. It is the oxidation of LDL cholesterol particles causing problems.

Because green tea increases the number of antioxidants in the bloodstream, this helps to prevent oxidation of the LDL cholesterol particles so that the risk of cardiovascular disease is reduced (source, source).

And this is not just a theory. Studies have shown that green tea drinkers have a lower risk of cardiovascular disease, up to 31%.

Health benefit # 7: anti-aging

Cancer and cardiovascular disease are at the top of the list of the most common causes of death in our Western society. Japanese man on ageSince green tea reduces the risk of cancer and cardiovascular disease, the logical consequence is that green tea drinkers live longer. This has been confirmed in studies.

A 6-year study of 14 thousand Japanese people at age showed that the people who drank the most green tea died least often during the period that they were followed.

A larger survey, among 40 thousand adult Japanese, also showed that the largest green tea drinkers lived longer. 11 years they were followed for this study.

This study showed that the largest green tea drinkers died least often from cardiovascular disease or stroke.

Health benefit # 8: lowers the risk of Alzheimer’s and Parkinson’s

Alzheimer’s is the most common form of dementia. This type of dementia starts with forgetfulness and a reduced memory, after which one gets trouble with everyday skills.

Unfortunately, there is still no good treatment for Alzheimer’s and there are also many uncertainties about the development. In any case, it is known that oxidative stress and inflammation play a role in the development of Alzheimer’s disease.

Parkinson is also a disease that can not be cured. In Parkinson’s, less and less dopamine can be produced because a small group of cells in the brain die. In this disease one has difficulty speaking, one tremble and one has stiff arms and legs.

Parkinson’s is the most common neurodegenerative disease after Alzheimer’s disease.

before and after results with CBD oilStudies, in test tubes and on laboratory animals, have shown that green tea has protective effects on neurons in the brain, thereby reducing the risk of Alzheimer’s and Parkinson’s.

In Parkinson’s disease, good results are achieved with a combination of CBD oil and THC oil. This combination of cannabinols causes people with Parkinson’s to relax muscles.

Regarding the incidence of Alzheimer’s, curcumin also has good cards. In my article on turmeric, you can read all about this extremely powerful antioxidant.

Health benefit # 9: lowers the risk of type 2 diabetes

We estimate that in 2018 there are more than 500 million prevalent cases of type 2 diabetes worldwide and the prevalence is comparable between high- and low-income countries. (source)

It is often thought that type 2 diabetes is a chronic disease. However, this is not the case. In many cases, this disease can still be reversed by making (drastic) adjustments to the lifestyle. How to reverse type 2 diabetes can be read here.

Insulin Resistance diagramThe problem with type 2 diabetes is that you are no longer sensitive to insulin. We then speak of an increased insulin resistance and reduced insulin sensitivity. As a result, the pancreas starts to produce more and more insulin, after which it becomes depleted over time and the blood glucose becomes too high.

Studies show that green tea helps to improve insulin sensitivity and thus lower blood glucose (source).

Seven studies have been scrutinized involving a total of 286 thousand people. This study showed that the green tea drinkers had 18% less chance of type 2 diabetes.


Health benefit # 10: accelerates metabolism

An acceleration of metabolism is desirable to prevent or prevent obesity. Green tea has this effect on metabolism, even though the evidence for this is not always statistically significant.

A few studies showed that green tea helps to burn fat, especially the fat around the abdomen.

Health benefit # 11: improves performance

This effect is due to the caffeine in green tea. Caffeine improves physical performance because it can make stored fat available as a useful form of energy.

CyclistsStudies show that physical performance improves by 11% to 12% by using caffeine.

Caffeine improves the performance especially for endurance athletes, while this is probably not the case for strength athletes. The positive effects for endurance athletes can be explained by releasing energy from the fat reserves, which is stimulated by caffeine.


Because caffeine contains so many foods, the World Anti-Doping Agency removed it from the list of illegal substances in 2004. Which allows you to see caffeine as a legal form of doping.

Health benefit # 12: good for liver function

Green tea can reduce the inflammation caused by liver disease such as a non-alcoholic fatty liver (NAFLD and NASH)

Healthy liver Fatty liver

Health benefit 13: good for the skin

For the care of the skin, it is necessary that the green tea is applied to the skin. Green tea has an anti-aging effect on the skin and helps against acne. It also helps with skin problems such as warts, dermatitis and rosacea.

Health benefit # 14: helps with rheumatoid arthritis

skincare-green-teaIn rheumatoid arthritis, people suffer from chronic inflammation of the joints. Especially the wrist, hand and foot joints can be painful and stiff.

Researchers at the University of Michigan discovered that a substance in green tea reduces the production of molecules that trigger inflammation and joint pain in your immune system.

Another publication shows that a substance in green tea can help protect cartilage and bones, which is beneficial for people with rheumatoid arthritis.

Health benefit # 15: helps with an enlarged prostate (BPH)

A benign enlargement of the prostate is called Benign Prostatic Hyperplasia (BHG). This is something that most men face when they get older. Because the prostate is located around the urethra, this causes problems with urinating.

Green tea variations

cup with green teaSure, you can just make a cup of green tea by simply pulling a tea bag into the hot water. But did you know that with a little effort you can make your green tea even healthier?

I hereby give you my favorite green tea varieties that each guarantee a boost of your health and are also very tasty.

Variant # 1: green ginger tea

Green tea with gingerAs you may have read in my article about ginger, this herb also has a lot of health benefits. Ginger reduces inflammation, lowers cholesterol, prevents cancer and helps with weight loss.


With this green ginger tea, we benefit optimally from the health benefits of these two special foods.



  • Ginger root
  • A bag of green tea


  • Cut off about 5 cm from a ginger root and cut the ginger into thin slices.
  • Bring a pan with half a liter of water to the boil and add the slices of ginger. Let it simmer for a minute or 10.
  • Pour the boiled water into a teapot through a sieve and leave a bag of green tea in it.
  • Summer variation tip: make the green ginger tea as described above. Dissolve in the tea, to taste, honey and squeeze half a lemon. Let the tea in the refrigerator cold and serve it with a few ice cubes for a deliciously cool and healthy summer drink.

Variant # 2: green chia seed tea

green chia seed teaCombine the good of chia seeds with the good of green tea.

Chia seed is just like green tea a good source of antioxidants.

In addition, chia seed is good for digestion and reduces blood pressure.


  • 1 cup of green tea
  • 1 tablespoon chia seed
  • 1 tablespoon of honey (or a sweetener such as a stevia, to taste)


  • Put a cup of tea and let it cool down.
  • Add a tablespoon of chia seed to the tea and allow it to absorb the moisture for 10 minutes to make it gelate.
  • Add a tablespoon of honey and stir well.

Variant # 3: green turmeric tea

Tumeric green teaThe health benefits of turmeric are really mind-blowing.

This herb from the ginger family is perhaps the strongest antioxidant that Mother Nature has to offer us. For example, it is anti-inflammatory, the risk of cardiovascular disease and diabetes is reduced, the immune system is strengthened to name but a few.

In this tea, we combine the goodness of green tea and turmeric. And if you wonder why black pepper and coconut oil is used in this recipe? This is to promote the uptake of curcumin, the active ingredient in turmeric. Black pepper increases the intake of curcumin by as much as 2000%.


  • 1 turmeric root
  • 1 bag of green tea
  • 1 tablespoon of honey
  • 1 pinch of ground black pepper
  • 1 teaspoon of coconut oil


  • Peel the bottom 2 centimeters of a piece of turmeric root.
  • Grate this bottom 2 centimeter of turmeric root using a cheese grater.
  • Bring half a liter of water to a boil in a pan. After the water boils, remove it from the heat and let it cool for a minute.
  • Put the turmeric in the water and let it soak for 10 minutes.
  • After 10 minutes, pour the turmeric through a sieve into a teapot so that the pieces of turmeric are filtered out.
  • Hang a bag of green tea in the teapot and let it pull for a few minutes.
  • Pour the tea into a cup and add a pinch of ground black pepper, a teaspoon of coconut oil and a tablespoon of honey and stir well.

I drink this on a daily base just before bedtime!

Quickly burn excess pounds and belly fat with simple make slimming recipes

Here is all you need to make a great cup of green tea!!



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CBD Oil: Explanation, Operation, Experiences and Buy Advices

where buy cbd oil

CBD Oil: Explanation, Operation, Experiences and Buy Advice

CBD oil is currently flying over the counter. For real. According to some druggists the best selling product in decades.

This oil is available without a prescription and is used in chronic pain, epilepsy and sleep problems to name just a few examples. And on the internet, you really stumble on the health claims that are made.

Because CBD oil is not a medicine but a food supplement, only a limited amount of scientific research has been done. In this article, I will zoom in on the health claims that have a scientific basis.

What you will learn in this article:

  • What CBD oil is used for
  • What CBD oil is used for
  • What the health claims are with a scientific basis
  • What the experiences of others are
  • What is the best variant to buy

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What is CBD oil?

CBD oil is a food supplement and not a medicine and may, therefore, be sold freely. You can simply order it at the pharmacy or order it at a webshop.

The oil is made from hemp and is therefore also called cannabis oil.

medical marijuanaYou’ve probably heard of medicinal cannabis.

In the United States, this has received a lot of attention in recent years because of the strict policy against (soft) drugs is relaxed and more and more states can sell (medicinal) weed.

Thanks to the tolerance policy in the Netherlands, they do not know better than that you can simply buy cannabis in the coffee shop and quietly smoke your joint in a park without being fettered.

That weed also has a medicinal effect has been known for a long time. A disadvantage of weed is the side effects. You become stoned and high. That can sometimes be just as good, but that is of course not desirable if you have to go to work and it is downright dangerous and irresponsible if you still have to drive a car.

The difference between cannabis oil and hemp oil

The substance THC (tetrahydrocannabinol) in weed is responsible for the feeling of being high. For use as a soft drug, cannabis is consciously grown with an extremely high THC content.

A chemical that looks chemically like THC is CBD (cannabinal). CBD does have medicinal properties without the side effect of stoned and high from THC.

fiber hemp plantageCBD oil is extracted from fiber hemp. This is a hemp variety that can be legally grown because it contains only minimal amounts of THC.

Calling CBD oil ‘weed oil’ is therefore not entirely correct. The term weed is used for hemp (marijuana) with a high THC content that (usually) high as a target. CBD oil can, therefore, better be called hemp oil. Or just CBD oil of course.

The term cannabis oil is meant for THC oil. THC oil can not be sold legally. You can simply make THC oil yourself from cannabis that you have bought at the shop or have grown yourself.

THC oil

THC oil, like CBD oil, has medical applications and reportedly mainly cancer patients benefit from THC oil, this in combination with CBD oil. The CBD oil inhibits the high feeling of what is caused by a high dose of THC oil. CBD inhibits the breakdown of THC by the liver enzymes.

If you want to make CBD oil yourself, remember that the cannabis that you can buy to smoke a joint is not suitable for this. This weed has been grown with the highest possible THC content at the expense of the CBD content.

Fiber hemp

For CBD oil you need hemp that is grown as fiber hemp. Hemp can be grown on most farmland throughout the U.S. This CBD oilfiber hemp has a very low THC content and a high CBD content.

Another advantage of CBD oil is that you can not become dependent on it as can be the case with THC. It does not work mind-expanding and it does not cause hallucinations.

CBD oil that is not pure can cause hallucinations, this is because there is (accidentally) THC in the oil. This may be due to, for example, poor final inspection or insufficient sampling in the production of CBD oil.

What is CBD oil used for?

I will list here what CBD oil is all used for.

Note: that CBD oil is used for something, does not necessarily mean that it works (for everyone).

  • In epilepsy
  • With chronic pains; arthritis (joint inflammation), MS (multiple sclerosis), muscle pain, spinal cord disorders
  • In osteoarthritis (Degenerative joint disease)
  • In rheumatism
  • With anxiety disorders
  • At ADHD
  • When stressed
  • In PTSD (post traumatic stress disorder)
  • With insomnia
  • In Parkinson’s disease
  • In Alzheimer’s disease
  • In case of a stroke
  • In cancer
  • With acne
  • With a headache and migraine
  • With tremor and spasms
  • In Crohn’s disease
  • With warts
  • In the syndrome of Ehlers-Danlos
  • With phybromyalgia
  • With psychoses
  • With the Kanner syndrome
  • At COPD
  • With muscle tension
  • With OCPS (obsessive-compulsive personality disorder)
  • In depression
  • Tics in Gilles de la Tourette syndrome
  • Reducing blood sugar levels (important in diabetes)
  • Nerve pain; phantom pain, pain due to nerve damage, facial pain, pain after shingles
  • Quit smoking; CBD reduces the need for nicotine by 40% (source)
  • In case of nausea including nausea caused by medication or chemo

As you can see an impressive list of diseases and diseases in which CBD oil is used.

The use of CBD oil in epilepsy and Parkinson’s disease appeal most to the imagination for many people.

cbd-oil-epilepsy- Father with his daughter between hemp potsOn the internet, you can find videos of people with epilepsy and Parkinson’s where you can see the symptoms disappear within a few minutes after taking CBD oil.

That CBD oil works in these cases are very tangible for their environment and it is great that these people benefit from this gift from mother nature.

That CBD oil works in pain complaints are only for the user of the oil to assess and less well by his or her environment.

What also plays with some complaints, such as pain, is the placebo effect. If you hear so many good things and read about CBD oil then the expectations are high so you have to take this effect into account.

After using the CBD oil for several weeks, it should be made clear whether an improvement in the symptoms is due to the oil or is due to the placebo effect.

Proven health effects of CBD oil

self-cbd oil-makingAs mentioned, CBD oil is used for many diseases and diseases. On the internet, you will find all kinds of claims about CBD oil.

Claims are also made by parties that sell CBD oil and accessories.

Now I am not going to claim that they make claims that are not correct.

But you can imagine that they are trying to mirror some aspects of CBD more beautifully than they are. After all, they want to sell their products and because of their enthusiasm about CBD oil, they may have a tunnel vision.

My opinion is that you always have to verify claims with other sources when you read them on a website that sells related products. Whether it is CBD oil, coconut oil, turmeric, chlorella or any other dietary supplement.

I’m trying to reduce the enthusiasm here for people with a condition that is considering CBD oil.


It certainly seems to be a panacea; freely available, a natural product, hardly any side effects and can be used for almost every conceivable condition or ailment.

Remember that some people benefit enormously from CBD oil while others do nothing or do little or even counterproductive. The success stories of the people who benefit greatly from CBD oil can be read on the internet, you see on YouTube and pass by in documentaries.

If someone does not benefit from CBD oil and the oil in the dustbin disappears then this person will not be so inclined to make a YouTube video about it. Such cases receive no attention from the media while the success stories are widely measured.

In certain areas, the medicinal effects of CBD oil have not (yet) been scientifically proven. This does not necessarily mean that CBD oil would not work for these disorders, it can also be simply that it has not yet been investigated or that there is still insufficient evidence.

Certain uses of CBD oil are based on positive experiences from others, and why not use CBD oil if you find yourself benefiting?

The effect of CBD oil has already been scientifically proven for a number of disorders. I will discuss this here.

Health claim # 1: treatment of epilepsy

CNN CBD oilThe treatment of epilepsy is what made CBD oil known to the general public.

In 2013 there was a documentary on CNN about a young American girl with severe epilepsy. Thanks to CBD oil, her parents have largely controlled the intense and frequent attacks.

This documentary, which received a lot of media attention worldwide, can be seen as the starting shot of the run on CBD oil by parents with children suffering from epilepsy.

If you search on the internet, you will find many other videos of cases where epilepsy is successfully treated with CBD oil.

Scientists are currently investigating to what extent CBD oil reduces the number of seizures in people with epilepsy and whether it is safe to use.

The American Epilepsy Society declares to be hopeful about CBD oil for the treatment of epilepsy and that it is currently being investigated whether the use is safe.

In 2016, a study was conducted among 214 people with epilepsy. The participants in this study received CBD oil as a supplement to the medication that they already used. The participants were followed for 12 weeks and it appeared that they had 36.5% fewer attacks per month thanks to the CBD oil.

Unfortunately, the oil did not work equally well for all participants. Some of the participants in the study suffered from side effects and for some of them, they were so drowsy that they stopped using the CBD oil. Side effects of which some participants reported are:

  • Decreased appetite
  • Diarrhea
  • Sleepiness
  • Fatigue
  • Convulsions

Whether and to what extent CBD oil works in epilepsy will be different for everyone. The same applies to the possible side effects, some will suffer from this and others will not.

So it is really a question of trying out whether CBD oil works. You do this objectively by registering the number of attacks and the duration well before and after using the oil.

You will also have to be aware of the side effects. So far there are no reports that indicate that the use of CBD oil is dangerous for people with epilepsy, so for the time being the motto ‘run it, then it does not harm’.

Health claim # 2: anxiety disorders

woman shows anxiety.

Researchers suspect that CBD affects the way receptors in the brain respond to serotonin.

Serotonin plays an important role in brain chemistry as a neurotransmitter. This neurotransmitter is involved in regulating mood and behavior and is important for good mental health.

In a study of people who are diagonalized with a social anxiety disorder according to the DSM-5, CBD helped to speak for groups

Other studies have been done in animals. This showed that CBD:

  • Stress reduces
  • The symptoms of PTSD (post-traumatic stress disorder) decrease
  • The physiological effects of stress, such as increased heart rate, decrease
  • Sleep improved in cases of insomnia

In 2017, researchers examined the available studies that have been done with the treatment of mental illness with CBD. This concerns the treatment of conditions such as anxiety disorders, depression, bipolar disorders and schizophrenia.

They found contradictions and concluded that there is still too little evidence that CBD is active in mental illnesses. More research will have to be done on safety and the right dose.

Health claim # 3: reduces pain

chronic painMany people use CBD oil in chronic pain. CBD reduces pain because it affects the receptors in the brain that register the pain.

For example, a medication (Sativex) has been approved by the Medicines Evaluation Board for people with MS. The active substances in Sativex are THC and CBD. Sativex is intended to combat the pain in people with multiple sclerosis.

Researchers still differ on how CBD helps people with MS. Some suspect that it is due to the effect of CBD on the receptors in the brain while others suspect that it is due to anti-inflammatory properties of CBD. In any case, it is a fact that many MS patients benefit from this drug.

Studies show that CBD is effective in the following types of pain:

  • MS pain
  • Chronic pains
  • Arthritis pain
  • muscle strain
  • Backbone injury

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Health claim # 4: cancer

Cancer CellsClaiming that something can cure cancer is always very dangerous. To begin with, there are many types of cancer and there are many different types of stages in which cancer can develop. In addition, each body reacts differently to a treatment such as a chemotherapy or radiation.

Some stories on the internet would make you believe that CBD and/or THC can cure cancer. Unfortunately, this is not the case; this has never been scientifically proven. Nevertheless, people with cancer can benefit from CBD oil.

For example, it helps some to relieve nausea and vomiting caused by the chemo. Because the scientific evidence for this is weak, medical cannabis is unfortunately no longer reimbursed by various health insurers.

research petri dishThat cannabis could have an anti-cancer effect is not something new. Research into the active substances THC and CBD in cannabis has been conducted since the 1970s. There are indications that cannabis can kill cancer cells, inhibit the growth of tumors and prevent sowing. However, this does not mean that cannabis can cure cancer.

Remember that many studies are done in vitro; only on the (cancer) cells in a test tube or on a Petri dish and not on the entire human body.

Many substances cause the growth of cancer cells to decrease in vitro studies, unfortunately, this does not say much about the effect on cancer cells in the body. For example, you will see that cancer cells die if you store them in chlorine. Of course, you have nothing to do with this because you yourself die if you drink chlorine.

CBD has an anti-inflammation effect. For this reason, CBD could, in theory, be useful in cancer. But as said: that CBD has an effect in cancer has never been demonstrated. So far, cannabis may only be useful against the symptoms of cancer. This helps against pain, anxiety, better sleep and nausea.

So far, the effect of CBD and/or THC in cancer has only been demonstrated in a limited number of studies in mice with a certain form of cancer and in test tubes.

Anything that has an anti-inflammatory effect is also potentially useful in cancer, or at least in the prevention of cancer. Another dietary supplement with a very strong anti-inflammation effect is turmeric.

Oncologists are familiar with the special effects and benefits of THC and CBD for cancer patients. If they suspect that a patient can benefit from this, they can prescribe medicinal cannabis. Does or does your oncologist does not do this then you are of course always free to investigate whether you can alleviate the symptoms of cancer with CBD oil and/or THC oil. Just as with people with epilepsy, it is a matter of trying out under the motto ‘if it runs, then it does not harm’.

Health claim # 5: Neurodegenerative disorders

A receptor (CB1) in the brain is involved in neurodegenerative disorders. These are diseases that cause the brain and nerves to deteriorate over time.

CBD acts on this receptor and has an anti-inflammatory effect that is important for the treatment of neurodegenerative disorders. Researchers look at the use of CBD for the treatment of:

  • MS
  • Parkinson’s disease
  • Strokes
  • Alzheimer’s disease (the most common form of dementia)

cbd-oil-parkinson-Parkinson’s disease is not curable at the moment and the disease slowly progresses. In this disease, a small group of cells dies in the brain, so that dopamine can no longer be produced. Characteristics of this disease are trembling, difficulty speaking and stiffening arms and legs.

Due to the clearly observable characteristics (trembling and difficulty in speaking), it is easy to determine whether CBD oil offers a solution. Various videos can be found on the internet of people with Parkinson’s disease who, after taking CBD oil, are significantly less trembling and calmer in their movements and speech.

In the case of Parkinson’s disease, it is best to use a combination of CBD oil and THC oil. This ensures that the muscles can relax.

The usefulness of CBD / THC oil in Parkinson’s disease is based on user experiences and only limited scientific research has been done. Given the good results achieved by some people, it is certainly worth a try.

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Health claim # 6: acne

cbd-oil-acne (Girls face with and without acneHormones and inflammation play a role in acne (pimples). Owing to excessive sebum production, dead skin and horn cells remain suspended in the hair follicle and inflammation may develop.

Due to hormonal changes in puberty, there is an excessive sebum production that can cause small pimples. Bacteria can start to proliferate in the hair follicles and these inflammatory symptoms become visible as red nodules.

With CBD oil the activity of the sebaceous glands is slowed down, resulting in less sebum production. In addition, CBD oil has an anti-inflammation effect that is also useful in the treatment of acne.

Health claim # 7: a migraine

A migraine attack lasts between 4 and 72 hours and is much more severe than a ‘normal’ a headache such as stress or migraine woman laying in bedallergies. During a migraine attack, there is often no other option than to close the curtains in bed, take painkillers and hope that it will soon pass.

The disadvantage of painkillers are the side effects and often they only offer some relief. A study conducted among 48 participants showed that 40% of participants had less trouble with migraine attacks when they used CBD oil.

Another study, among 26 participants, showed that the people who used CBD oil had a better quality of life than the people who used painkillers.

These are only a few, small-scale studies, but at least it seems worthwhile to try CBD oil if you often suffer from a migraine.

In case of acute migraine attacks, you can also inhale CBD oil with the help of a vaporizer. This ensures that the active substances are absorbed almost directly into the bloodstream.

Health claim # 8: fibromyalgia

FibromyalgieFibromyalgia is a condition that causes a lot of chronic pain in the muscles and connective tissue, in combination with stiffness over the entire body.

Because CBD oil works as a painkiller, you will not be surprised that some people with fibromyalgia benefit from this oil. Convincing scientific evidence for this is still lacking. An investigation has been done with nabilone. Nabilone is a synthetically derived THC derivative.

This study was small-scale, it was held among 40 people with fibromyalgia. After 4 weeks, participants had a considerable reduction in pain and improved quality of life.

Health claim # 9: sleep

insomnia woman in bed watching the time past byMany people have sleep problems. Approximately 10% of the population suffers from chronic insomnia and 30% experience it temporarily at some point in their lives.

Marijuana is known to help sleep problems. The species with a high THC content reduce the amount of REM sleep (source).

This is useful for people with post-traumatic stress disorder (PTSD) because it reduces dreaming, reducing nightmares.

In the case of insomnia, CBD appears to be better suited than THC

Sleeping is assumed to have a more deep sleep if you dream less. Deep sleep is the most useful because you are most recovered and at rest in this.

User experiences teach that CDB improves sleep for many while others benefit more from THC. Again this is a matter of trying. Although THC can solve sleep problems in the short term, there are also indications that THC can impair sleep quality in the long term.

Experiences with CBD oil

It is of course very interesting to read what the experiences of CBD oil users are, all the more because only a limited amount of scientific research has been done.

I have collected a number of interesting experiences that I have read on various forums here.

Experiences regarding sleeping

CBD does not help against better sleep, at least for most people. THC is better for that. Many take the cbd during the day and in the evening thc.

Henny 70 y/o on a woman’s forum

is indeed not for sleeping. You get more energy, happier and less pain. At least that does it for me. I take 2x 2 drops a day. In the morning and in the afternoon, not too late, I bounce my bed out. Use 4% cbd oil.

anonymous  date 17/2/2017

I have been using cbd oil for months. The result is nil. No improvement. Do not sleep better, pain is not reduced. So I can say that it is fake for me. I also know some others where the result is nil.

P.C.M. the Jongh on a forum related to insomnia

I have used t for sleep problems. Worked very well, slept fine. Only I was very down, almost depressed. So after a couple of months, I stopped feeling mentally better now. Note that I now have more unrest in my head now that I do not use it anymore.

Mr. Siersmay on a forum related to insomnia

Yes, CBD oil is also for sleeping. Some become relaxed and others active. I’m pretty relaxed. I suffer from insomnia with sleep and sleep problems. It has helped me pretty much with falling asleep but not sleeping through …

Mrs. Romy on a forum related to insomnia

Experiences in MS

My experience: CBD does not do anything for me. Have tried three bottles. Three or more droplets at a time.

Ms. Misty

I now use 2 weeks of cbd oil of 12%. The first few days I thought it was better, but then back again.

Ms. Angie

I am satisfied with the cbd oil. Today a little more trouble, just take an extra drop. It does not really help for sleeping.

Mrs. Esther

Experience with ADHD

In short, I take my home-made cannabis oil before bedtime, and start the day with a few drops of CBD oil, supplemented with 2 tablespoons of hemp seed oil, and I feel excellent, especially as prevention.

Mr. Coen

On the CBD oil webshopsites you can also find plenty of experiences. I do not take this over because I can not judge to what extent these experiences are moderated by the owners of these web shops.

If you are looking for search terms such as ‘CBD oil review’ in Google, you can indulge yourself. The best you are looking for experiences. You do this by including the application for which you want to use the oil in your search term.

I would definitely recommend you to search for experiences with CBD oil on YouTube. There are many interesting documentaries (especially English) and other material on YouTube.

Side effects

CBD oil has virtually no side effects. There is no risk of addiction and it has no psychoactive effect.

In clinical studies conducted in 2010, the researchers concluded that CBD can be used safely and well tolerated.

Some people get side effects from CBD oil. These can be:

  • Nausea
  • Sleep problems
  • Irritability
  • A dry mouth
  • Low bloodpressure
  • Slower digestion
  • A light feeling in the head
  • Hallucinations
  • Sleepiness
  • Mood swings

If you take too much CBD oil then you have an increased chance of side effects. If the CBD oil you use is not pure (THC contains) then you have a chance of side effects such as hallucinations. Switching to a different brand CBD oil can then offer a solution.

Which CBD oil to buy?

A consumer review program had a broadcast about CBD oil. They had tested dozens of bottles and some of them found relatively high concentrations of THC. Because they had only done a small sample, she did not want to make known to cbd-oil buying showing different brands of CBD oilwhich brands this was the case.

THC in the CBD oil is not desirable. This can affect driving ability, drowsiness, hallucinations and increased heart rate. So for the time being, it is a question of trying out whether the CBD oil you bought does not cause any side effects such as hallucinations or nightmares. Such side effects indicate CBD oil contaminated with THC.

There are almost always minimal traces of THC in fiber hemp and therefore also CBD oil. You will have no side effects from these minimal traces. CBD oil that is completely free of THC also exists, for this, the oil has to be made through a costly process. Most of the CBD oil available on the market will not have been obtained through this expensive process, because the necessity is not in principle because fiber hemp contains only minimal amounts of THC.

If you are going to buy CBD oil you will notice that you are faced with percentages. This percentage indicates the relative amount of CBD. The higher this percentage, the more concentrated the oil is and the less you need for the same effect.

Now you would think that you should therefore simply buy the brand with the highest percentage. Unfortunately, it is not easy. Research by Radar showed that the labels are often incorrect. For example, 10% can be on the label, while only 1% appears to be in measurement.

The advice I can give you when buying CBD oil is based on the reliability of the brand, the experiences of others and your own experiences.

If you are going to buy CBD for the first time, go for a small bottle of 10ml. If you like the brand you can always buy a larger bottle. This is relatively cheaper but can cost more than 100 Dollars for the high concentrations.

When making comparisons, consider that a CBD oil of 10% is 4x as strong as an oil of 2.5%. So you only need a quarter of it for the same effect.

Another option is to make CBD oil yourself. This is done with fiber hemp with a low THC content and not with the weed from the coffee shop. You can buy this fiber hemp or grow it yourself.

If you want to do it right then you can have your homemade CBD oil tested for a few bucks. So you know how strong your oil has become and whether there are no toxic substances or bacteria in it.


In this article ,I have tried to look as objectively as possible at the health claims about CBD oil.

I have only included the health claims here, of which reasonable scientific evidence can be found. If there is an investigation that confirms a health claim while another investigation incorrectly invalidates this claim then I have left this health claim out of consideration here. The scientific evidence is then not (yet) sufficient.

Many studies have also been done on mice and in test tubes. I have also ignored these types of research because they can not be translated 1 to 1 into the effect on people.

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Is Dairy (Milk / Yoghurt / Cheese) Healthy or Bad? Critical Review


Is Dairy (Milk / Yogurt / Cheese) Healthy or Bad? Critical Review

According to the new Disc of Five food advice, we have to eat dairy every day, including milk or yogurt. But is dairy really as healthy as they make us believe?

I entered the scientific studies and searched it out. I like to share my findings of dairy in this critical review about dairy.

Eatwell-Plate Disc of Five

What you will learn:

  • Background information about dairy
  • Why some people can not tolerate dairy
  • What is healthy about dairy
  • Which disorders or illnesses are associated with dairy
  • Alternatives for dairy

Background information about dairy

Dairy productsDairy is a term for milk or products made from milk.

Dairy cannot be ignored in most Western households.

For example, you will find milk, yogurt, butter, cottage cheese and cheese in the fridge of the average western person.

In addition, dairy products are:

  • Fruit milk
  • Drinky yogurt
  • Greek yogurt
  • Buttermilk
  • Kefir
  • chocolate milk
  • Coffee drinks
  • Ice Coffee
  • Coffee milk
  • Coffee cream
  • Milkshakes
  • Whipped cream
  • Sour cream
  • Creme fraiche
  • Cook cream
  • Ice cream
  • Cottage cheese
  • Custard
  • Mousse
  • Bavarois
  • Pudding
  • Various desserts
  • egg cake
  • Some kinds of cake and biscuits
  • Some types of bread
  • Some types of pastries
  • Some sauces
  • Milk chocolate and some kinds of candy
  • Some breakfast cereals
  • Some types of ready-to-eat soup
  • Some types of meats and sausages
  • Some types of chips
  • Whey protein

In one way or another, it is sometimes thought that eggs also fall under dairy, but this is not the case. For example, eggs do not contain lactose so that they can be eaten with lactose intolerance.

Since when do we eat dairy?

Man only started drinking milk when livestock farming and agriculture made their appearance. That was roughly 10,000 years ago.

Why some people can not tolerate dairy

With the introduction of agriculture and animal husbandry, our diet changed drastically. We started drinking milk, eating Man from 10.000 year before until presentgrains, using salt and probably eating more mammals’ meat.

Before agriculture and cattle breeding made their appearance, we ate like hunter-gatherers. You’ve probably heard of the paleo diet. This is a diet based on the eating pattern of the hunter-gatherers.

The general view is that milk is good for the bones. Research shows, however, that the hunter-gatherer (who did not use milk) had stronger bones than we have today. Later on, I will go deeper into dairy and bone decalcification.

calfOf course, milk from the cow is not meant for people at all. It is meant to allow the calves to grow quickly.

The weight of a calf at birth is 40 kilograms, after which it is fully grown in 2 years and weighs 600 kilograms. So you can safely say that milk is nutritious.

People have survived harsh times thanks to milk. It provided us in times when little or no food was available with the necessary proteins, fats, sugars, minerals and vitamins.

It is also said that it is unnatural to drink milk because man is the only mammal that drinks milk from another mammal. In my opinion a bit of a weird argument because a buffalo will never allow her to be milked by, for example, a lion. And how does a lion milk a buffalo? Sitting on a stool with a bucket?

From an evolutionary point of view, we do not need milk for our health at all. We lived millions of years without cow’s milk and we survived that too. But that too is not in itself an argument why milk would be bad for people.

We are also the only mammal who prepare his food by cooking it or baking it and see where that has brought us. What it comes down to is that we show more of this kind of deviant behavior as a mammalian species. That does not make it unhealthy or healthy.

evolution-food-cooking roasting chicken vs marshmallow


Genetically speaking, however, humans are not suitable for digesting milk.

In areas where people have been drinking milk for thousands of years, studies show that we have genetically adapted to dairy products. This mainly concerns the Northern Europeans and of course the descendants in North America, Canada and Australia.

For us, drinking milk may be the most normal thing in the world. However, the fact is that most of the world’s population can not tolerate milk at all. 75% of the world’s population is lactose intolerant.


Lactose formula Galactose to GlucoseLactose is a carbohydrate form which is in milk. These milk sugars consist of two simple sugars: glucose and galactose.

As a newborn, our body makes the enzyme lactase to break down the lactose from the mother’s milk.

Most Northern Europeans continue to produce lactase throughout their lives and are therefore able to tolerate dairy products well.


Lactose intolerance

With most world citizens, the possibility to make lactase disappears, however, as adults grow. As a result, lactose can no longer be broken down and lactose becomes intolerant.

In Northern Europe, an estimated 0% to 15% of the population is lactose intolerant. While this is more than 80% in large parts of Africa, South America and Asia!

Lactose Intolerance world map

With lactose intolerance, you suffer from digestive problems. This can translate into complaints such as:

  • Diarrhea
  • Abdominal cramps
  • Flatulence
  • A bloated feeling
  • Nausea
  • Pain in the lower abdomen
  • Throwing up
  • Constipation

bloated feelingThe diarrhea is caused by undigested lactose which enters the small intestine. As a result, fluid is attracted to the digestive tract.

In the large intestine, intestinal bacteria ferment the lactose which causes gas formation. This gives a bloated feeling, can cause abdominal pain and provide flatulence.

The precise complaint picture differs per person and depends on how much lactose you can tolerate and how much you have eaten.

If you have lactose intolerance then you better not eat dairy or at least avoid it as much as possible.

Fermented dairy

kefirMany people with lactose intolerance can tolerate small amounts of lactose and, for example, tolerate fermented dairy products such as yogurt, cheese, butter and kefir.

Kefir is made by fermenting milk with kefir grains from the ‘yogurt plant’. With kefir and yogurt, the bacterial cultures live on lactose.

As a result, yogurt and especially kefir contains much less lactose than regular milk.

As a result, kefir and yogurt are often tolerated by people with lactose intolerance.

Some people with lactose intolerance suffer less when they drink milk which is raw and / or comes from cows that walk around freely and eat grass.

If cows can roam freely and eat grass, this has an effect on the composition of the milk they give.

Cow’s milk allergy

baby with cow's milk allergyA cow’s milk allergy is something other than lactose intolerance. With a cow’s milk allergy, it is not the lactose that is the culprit but a certain protein in cow’s milk.

A cow’s milk allergy mainly occurs in babies, after which they can grow over it again.

Some children and adults keep a cow’s milk allergy.

The only solution is to not eat anything that contains cow’s milk.


What is healthy about dairy

Provided you do not have lactose intolerance or cow’s milk allergy, dairy can contribute to your health.

I would like to point out here that dairy products have a number of negative effects on health, as a result of which I am not in favor of the structural use of dairy products. I do not believe that dairy products contribute to optimal health.

You can read about the negative effects on health dairy under ‘Conditions or diseases that are related to dairy’.

Health benefit # 1: full dairy helps against obesity

woman drinking milkStudies show that people who consume full dairy products (such as whole milk) are less often obese than people who use low-fat dairy products.

Another study found that people who consume the most full-fat dairy had less belly fat, had lower triglyceride levels and had better insulin sensitivity.

It may sound strange to you that people who eat more fat actually suffer less from overweight.

However, fat-rich diets such as the low-carbohydrate diet and the ketogenic diet are more effective in losing weight than low-fat diets. How you can read that in my article about the low-carbohydrate diet.

Health benefit # 2: lowers the risk of type 2 diabetes

The studies mentioned under health benefit # 1 also show that people have a lower risk of type 2 diabetes if full dairy is used.

However, there are also studies that show no correlation between the use of whole dairy and a reduced risk of type 2 diabetes.

All in all, not really a convincing health benefit.

Health benefit # 3: a lot of nutritional value

Milk is nutritious. It contains 3 grams of proteins per 100 grams which contain 18 of the 22 amino acids.

Milk is also rich in calcium, vitamin A, B1, B2, B6, B12, D, potassium, zinc, magnesium and phosphorus.

And milk contains fatty acids. Fats that are often removed after which the milk is sold as skimmed milk or used as a basis for low-fat dairy products.

This may save calories but it is less healthy. Especially in the fat component of milk are good substances.

If you drink milk, you should always opt for full milk instead of skimmed milk.

2 skimmed milk pack and 2 full milk pack in a bar

Because the milk is fattier and more calorific, it also makes for a more saturated feeling, so that you will eat less of other things.

grass-fed cowsIt is a false assumption that you are getting fat from full dairy products and not from thin. It is rather the reverse thanks to the saturation you have after eating full dairy.

The fat in milk contains about 400 kinds of fatty acids, a large part of which are saturated fatty acids.

Cows that eat grass give omega 3 fatty acids and more fat-soluble vitamins such as vitamin K1 and K2.

Vitamin K2 is important for your calcium metabolism and good for your heart and bones.


Vitamin K is not or hardly in skimmed dairy products!

Health benefit # 4: whole milk lowers the risk of heart attack

You might think that whole milk increases the risk of cardiovascular disease due to the saturated fatty acids.

We grew up with the idea that saturated fatty acids increase your cholesterol and thus increase the risk of cardiovascular disease.

In recent years, however, it has come to light that there is no scientific link between eating saturated fat and risk of a heart attack.

Why it was thought that saturated fat increases the risk of cardiovascular disease comes from the Keys study from the 1960s.

In the Keys study, cherry picking was done and only the countries in the conclusions were included which confirmed the suspicion that saturated fat causes heart disease.

The way in which cows are kept determines to a large extent the composition of the milk.

A cow that can walk around in the pasture and eat grass gives milk that much more omega 3 and C.L.A. contains. These are important for the prevention of inflammation and help to prevent cardiovascular diseases.

heart and vascular diseaseIn countries where cows are examining grass, the use of whole dairy products reduces the risk of cardiovascular disease and a heart attack.

A meta-study on 10 studies showed that whole milk reduces the risk of heart attack and stroke. Although the risk of cardiovascular disease was not significantly lower.

In another study, in which only women participated, there was an increase in the risk of cardiovascular disease due to the use of full dairy products.

In Australia, where the cows mainly eat grass and roam free, the risk of cardiovascular disease is clearly lower when people eat full dairy.

Health benefit 5: lowers blood pressure

In different areas, it appears that the milk which is given by cows which eat grass is healthier. For example, dairy products from grass-fed cows have a blood pressure lowering effect.

Conditions or diseases that are associated with dairy

Let’s start with the biggest misconception about dairy: that it is good for your bones.

# 1: Osteoporosis

Advertising campaigns of the dairy industry were and are often aimed at ensuring that milk is good for the bones. This is milk advertisingbecause of the calcium in milk.

Milk would, therefore, be important for children to be able to grow. And for anyone who is out of the growth, it would prevent fractures.

In Western countries, osteoporosis is the main cause of bone fractures among the elderly.

A deficiency of calcium causes osteoporosis. Osteoporosis means that the bones become brittle. They get a lot of holes that affect the density, structure and firmness. Someone with osteoporosis will contract a bone fracture earlier than usual.

It is absolutely true that calcium is important to prevent osteoporosis, without a doubt. And since calcium is calcium in milk, it is not such a strange idea that milk is good for the bones.


osteoporosis compare to a health boneHowever, and now it becomes interesting, it is true that in countries where dairy consumption is the lowest, osteoporosis is least likely to occur!

And in countries such as the United States, where a lot of dairies is used, osteoporosis is the most common.

Investigating which analyzes what is eaten in a country are always a bit cunning. In the United States, people eat a lot of dairies, but they also eat other things than in Japan, for example, where little dairy is used.


japanese-lunchFor example, in Japan people eat more vegetables and fish than in the United States and less junk food. You should therefore not draw any firm conclusions from this type of research. But at least it can be called striking.

In another study, a group of more than 40,000 people between the ages of 40 and 70 was followed for 8 years. The participants who drank 2.5 glass or more milk had fractures just as often as the participants who drank no or almost no milk.

In a study carried out for 18 years among more than 72,000 women in the menopause, milk did not appear to reduce the risk of bone fractures. Vitamin D supplements were found to reduce the number of bone fractures.


Vitamin D improves the absorption of calcium

vitamine-d-sunlightCalcium is certainly needed for the bones. The question then is how dairy products do not have the positive effect on the density of the bones that you would expect.

There are several explanations for this.

The Health Council is of the opinion that if you receive too much calcium, this can lead to a delayed bone formation and a less strong bone structure. The Health Council advises vitamin D so that calcium is better absorbed.

Another explanation is that a certain calcium-phosphorus ratio is necessary to properly absorb the calcium. Breast milk has a calcium-phosphorus ratio of 2: 1 and is an ideal ratio.

However, the ratio in cow’s milk is almost 1: 1. Therefore extra calcium is needed to adjust the ratio. Your body has calcium reserves for this, which appeals to that.

And now it comes: these calcium deposits are stored in your bones! This could, therefore, explain very well why osteoporosis osteoporosis-preventionis so prevalent in the countries with the highest dairy consumption. After drinking milk, your body gets calcium from the stocks in the bones to adjust the calcium-phosphorus ratio.

Osteoporosis, by the way, does not only have to do with your diet. Osteoporosis mainly occurs in women of age. After the menopause, the hormone system changes, which is partly responsible for bone loss.

Also, the use of the contraceptive pill can have a negative effect on the density of the bones.

By regularly exercising or exercising, bone decalcification can be prevented.

And to complete the confusion about milk and osteoporosis, there are also studies that show that milk is good for the bones.

The dairy industry makes good use of such research to substantiate their claim that milk is good for your bones. However, if you look a bit further, you will see that these are old and small-scale studies.

# 2: Poor calcium/magnesium balance increases the risk of thrombosis

thrombosis showed in the legsThe body needs twice as much calcium as magnesium.

Due to the consumption of a lot of calcium-rich foods such as milk, this ratio is out of balance.

If this is not compensated with magnesium-rich food, there is an increased risk of thrombosis.


Rich in magnesium are bananas, avocados, spinach, chard, black beans, almonds, pumpkin seeds, figs and dark chocolate.

# 3: increased risk of type 1 diabetes in children

diabetes with childrenType 1 diabetes is an autoimmune disease where the immune system attacks and destroys pancreatic cells. As a result, the body can no longer produce insulin, which is necessary to be able to absorb glucose from the blood.

Because the intestines of small children are still developing, lactose can be a problem.

Lactose can be absorbed by the blood and enter the bloodstream.

This can elicit a response from the immune system which in some cases may result in type 1 diabetes if the pancreas is attacked by the immune system.

In diabetes type 1 patients, therefore, it can be seen that they have antibodies against cow’s milk proteins.

breastfeedingSounds perhaps far-fetched? Well no, not really. Children who drink little milk appear to have a lower risk of diabetes type 1 from studies.

This does not mean that your child will get type 1 diabetes if they drink milk or do not receive it if they do not drink milk. The chance is simply greater. 1.5 times as big to be precise.

It is generally known that you can breastfeed better and that you have to wait as long as possible with bottle-feeding.

Infants who are breastfed are less likely to develop type 1 diabetes than infants who are bottle-based on cow’s milk.


# 4 low-fat dairy increases the risk of Parkinson’s disease

Parkinson's diseaseIn Parkinson’s disease, a group of brain cells has been damaged and died. These cells can then no longer produce dopamine.

Dopamine is involved in keeping our body movements under control. People with Parkinson’s vibrate and therefore have difficulty talking. They also suffer from stiff arms and legs.

Research shows that 3 or more servings of skimmed milk per day increase the risk of Parkinson’s disease (by 34%) compared with people who consume 1 or fewer portions of dairy a day.

This study also showed that drinking one portion of milk per day increased the risk compared to one portion of skimmed milk per week.

# 5: increased risk of certain types of cancer

Dairy increases the production of IGF-1 (Insulin-like Growth Factor 1 or insulin-like growth factor).

Arnold and Franco bodybuilding friendsIGF-1 is also seen as sports doping because it works the muscle strengthening.

IGF-1 also ensures organ growth and the values are highest during puberty. High IGF-1 values can have adverse effects.

Some studies suggest a correlation between prostate cancer and high IGF-1 values.

While other studies suggest a lower risk of colon cancer at high IGF-1 values.

In another large-scale study, the link between lactose and an increased risk of ovarian cancer was demonstrated.

Other studies show that it is the unnoticed lactose intolerance which increases the risk of ovarian cancer.

There are also studies in which no link is found between IGF-1 and a higher risk of cancer.

# 6: Acne

Eating dairy is associated with acne. This could be explained by the higher IGF-1 values.

# 7: endorphin is slowed down

There are exorphins in milk. These are substances that inhibit the action of endorphins. Endorphins act as a neurotransmitter. gluten sandwich with a no smiley face cut outThis blocks the release of serotonin and dopamine.

Other sources of exorphins are gluten, soy and spinach. Milk is not about the lactose but about the casein proteins that are responsible for exorphins.

Some people are sensitive to exorphins. Normally, the enzyme DPP-IV ensures the neutralization of exorphins.

But because the amount of gluten in the wheat has increased considerably and because milk comes from cow breeds which give a lot of A1 beta casein (more about that), some people are no longer able to neutralize the exorphins.

The result is that the action of endorphins is inhibited and thus the release of serotonin and dopamine.

This can cause all kinds of psychological complaints. Ranging from depressions, eating disorders, ADD, ADHD, attention deficits, compulsive behavior, addictions to psychoses.

# 8: milk increases the risk of mortality

milk in SwedenA large study, which was held in Sweden, recently showed that drinking 3 or more glasses of milk per day increases the risk of premature death.

This study also showed that people who drank a lot of milk more often had bone fractures.

Also, the largest milk drinkers had higher blood levels that mark inflammation and oxidative stress.



There are suspicions that milk may play a role in the development of Crohn’s disease and Multiple Sclerosis. These diseases are incurable.

The evidence that milk plays a role in the development of these diseases is not convincing and there are other factors that play a role in this.

A2 milk

A2 milkA2 milk is currently being marketed as the healthier choice and you may already have seen it in the store.

Ordinary milk can be called A1 milk. I will explain the differences between regular milk and A2 milk.

About A2 milk is claimed to be better digestible for people with lactose intolerance.

Milk consists of 3% of proteins, 80% of which consist of casein. Casein is an important protein because your body can easily break down into essential amino acids and can use it for the synthesis of other proteins.

There are different forms of casein. Beta-casein is the second most common form and there are 13 forms of beta-casein. The most common beta caseins are A1 beta casein and A2 beta casein.

A1 beta casein comes from certain cow breeds that originate from Northern Europe. These cow breeds are held in Europe, North America and Australia. The milk of these varieties contains both A1 and A2 beta-casein. This is the ‘ordinary’ milk as you buy it in every supermarket.

Jersey yogurtCertain cows breeds (Guernsey and Jersey cows) produce milk that contains only A2 beta casein. Milk from these cows is sold as A2 milk.

Goat, horse and sheep milk also do not contain A1 beta casein.

Now there are studies which indicate that it is precisely the A1 beta casein in milk that has certain negative effects on health.

To digest A1 beta-casein, the pancreas makes an enzyme (elastase). This is released in the digestive tract BCM-7 (Betacasomorphine-7). This is a strong oxidant and opioid that is believed to be responsible for many complaints when it enters the blood.

Various studies have shown that BCM-7 is harmful to health. For example, there is a link with an increased risk of cardiovascular disease, type 1 diabetes, cot death, digestive problems and autism.

A recent study shows that A2 beta casein does not trigger the inflammation that triggers A1 beta casein in people with lactose intolerance.

There are still a lot of uncertainties surrounding BCM-7 and the risk of diseases and illnesses. This is because in adults no BCM-7 is found in the blood after drinking milk while this is the case in infants.

All in all, it is not entirely clear whether A2 milk is healthy or not. Studies indicate that it is better for you than A1 milk. In doing so, you have to take into account that some studies are (in) directly financed by companies that put A2 on the market.

Alternatives for milk

After reading this article it may be clear that milk is not exactly healthy for you and that you do not need it to be healthy.

calcium-rich nutritionEven the most important argument (that it is good for your bones) to drink milk does not stand up. Research shows that in countries where most milk is consumed, the population most often has bone fractures.

Calcium can get better from legumes, vegetables and nuts. This is better absorbed by your body and provides a better calcium-magnesium balance.

In general, you can conclude that drinking a lot of milk involves risks to your health, especially drinking low-fat milk.

If you use dairy products, you can use the full dairy-fed cows, where you limit yourself to 1 glass per day. The fat-soluble vitamins are stored in the fat of the milk and many health problems occur in people who drink a lot of milk.

If you want to use less dairy or no dairy at all, you will have to look for alternatives. And despite the large supply of vegetable milk replacers that you find in the supermarket, that is not that easy either.

A major disadvantage of many vegetable milk replacers is that sugars are often added.

glass with soy milkIf you choose a soy drink with a flavor then there are5.9 grams of sugar per 100 ml. With 3 glasses a day that is good for no less than 35 grams of sugar per day. The profit that you achieve for your health by replacing milk for a vegetable variant is then canceled out by all the sugar that you get with it.

Fortunately, you can also buy unsweetened soy drink.

This is the best option if you want to use soymilk, so you avoid arriving because you get extra sugars unnoticed.

You may have noticed that I am talking about almond drink and not about almond milk. This is because since recently only milk from cows and goats can be called milk.

The disadvantage of rice drink is that it does not contain proteins. So you can not use the proteins that you normally replace with milk. Rijstdrink is not suitable for children younger than 5 years because in rice drink the poison arsenic can occur.

Nut drinks such as almond drink contain small amounts of fiber and good fatty acids. You should not expect too much from this. For a pack of almond drink, 3 to 9 almonds are used. It therefore also contains few proteins.

Oatdrink gives you the necessary dietary fiber. This helps you keep your cholesterol at a healthy level. Also in oatdrink are hardly any proteins.

Coconut drink is made from water in which a small amount of coconut milk is dissolved. Coconut drink has the taste of coconut that you must keep. Coconut drink also contains few proteins.

For all plant-based milk replacements, you should carefully read the ingredient list. Sugar is often added. Unless you have to arrive you can therefore best go for the unsweetened varieties.

Goat milk

Goat and a glas of goat milkAnother alternative for cow’s milk or dairy is goat’s milk, goat’s yogurt and goat’s cheese.

The advantage of goat milk is that it is easier to digest than cows milk and less often gives gastrointestinal complaints.

It also contains less lactose so that it is better tolerated for people with lactose intolerance.

Another advantage of goat milk is that it does not contain A1 beta casein.

It also contains less lactose so that it is better tolerated for people with lactose intolerance.

Another advantage of goat milk is that it does not contain A1 beta casein.

A1 beta-casein is associated with an increased risk of cardiovascular disease, type 1 diabetes, cot death, psychomotor development, digestive problems and autism (under the heading A2 milk it’s discussed already).

A1 beta-casein can also cause digestive problems such as irritable bowel syndrome, leaky bowel syndrome, acne, eczema and autoimmune diseases such as colitis and perhaps even Crohn’s disease.

goats-in-pastureBecause goat milk does not contain A1 beta-casein, it can also be drunk by people with cow’s milk allergy.

The minerals, fatty acids, proteins and vitamins from goat’s milk are also better absorbed by the body than from cow’s milk.

All goat milk then? Indeed, it seems that goat milk could be a nice alternative to cow’s milk.

The effects of goat milk on health have been examined less well than the effects of cow’s milk on health. Although cow’s milk is drunk most in the western world, goat’s milk is drunk in other parts of the world.

If you do not want to use any dairy products at all, you might want to be advised by a dietitian. By having your diet and lifestyle checked against the light, you can check whether you do not have a shortage of, for example, vitamin B12 or proteins.

Dairy and the Disc of Five

People who are consciously occupied with their health have known for a long time that they should not indiscriminately Disc of Fiveaccept everything that the Nutrition Center preaches. Another part of the population is following the advice of the National Nutrition Center. And then you still have the people who just eat what they like.

What the Nutrition Center preaches I find quite worrying. This is because a part of the population applies the recommendations properly because they trust that the Nutrition Center has done thorough research.

The Nutrition Center recommends 450 to 650 ml dairy per day – depending on age and gender. It is advised to opt for lean variants because of the saturated fatty acids in the full variants. This is, to put it mildly, a curious opinion because studies show that the lean dairy alternatives are the greatest risks to health.

And that saturated fatty acids are bad has also long been outdated.

And the advice to include milk at all in the Schijf van Vijf also makes me frown. If you have read this article carefully then I do not have to explain why.



What Can I Eat On A Dairy Free Diet?: A Quick Start Guide To Quitting Dairy and Lactose

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy



Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

low carbohydrate diet healthy (Bread, Potato, Pasta, Rice)

Low Carbohydrate Diet: Explanation, Week Menu, 9 Recipes and 7 Hazards

There is a lot of incomplete and incorrect information about the low-carbohydrate diet. That is why I will reveal all scientifically substantiated facts about this popular diet in this comprehensive article.

With the low-carbohydrate diet, you can lose up to 2 kg per week. You will learn in this article which carbohydrates are good and which you should avoid at all costs.

After reading this article you know EVERYTHING that you need to know about the low-carbohydrate diet healthy or Not!

Here is what you will learn:

  • How ‘poor’ the low-carbohydrate diet should be for maximum fat burning
  • 7 possible dangers of the extremely low-carbohydrate diet
  • What are good and bad carbohydrates, including an A food products list
  • What a complete low carbohydrate weekly menu looks like
  • 9 delicious low-carbohydrate diet recipes that can be made quickly

What is a low-carbohydrate diet?

A low-carbohydrate diet is a dietary pattern in which you limit carbohydrates and partially replace them with fats and proteins. Often it is about replacing processed carbohydrates such as cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

Yet there is a problem in that definition since the term ‘poor’ is far from concrete. On the internet, at least there is hardly any talk about the exact amount of carbohydrates that you then reduce.

To determine exactly what the low-carbohydrate diet entails, we examine a number of things:

  • Why should you follow a low-carbohydrate diet?
  • Are you fat from fats or from carbohydrates?
  • How many carbohydrates do you need per day?
  • Good versus bad carbohydrates
  • What types of low-carbohydrate diets are there?

Why should you follow a low-carbohydrate diet?

The balance in macro nutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because eating carbohydrates literally rice into the sky!

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates. Fortunately, in some Western countries, this is already less and the average is 45%.

If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.

See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:

Carbohydrates Primitive man versus modern man

Incidentally, there is still an important caveat on these percentages …

At the hunter-gatherers, the carbohydrates came from natural sources, such as vegetables, fruit, nuts and seeds. This is in contrast to Western societies where we now also eat processed carbohydrates, which are also called refined or simple carbohydrates.

We are talking about products such as cookies, candy, soft drinks, white bread, white rice, pasta and processed potato products. Later I will discuss the dangers of this.

In the last decades, the consumption of carbohydrates has increased significantly. This increase has roughly three reasons:

  • Processed carbohydrates are very cheap to produce, so attractive to the consumer
  • Governments have labeled (saturated) fats for decades as the enemy in obesity
  • The food industry responds to the addictive effects of processed carbohydrates (high through-eating factor)

In my opinion, the governments and the food industry have turned the original food pattern upside down, with the result that the number of people with overweight and type 2 diabetes has also been turned upside down. See here what this reversal looks like:

Historical Diets vs Standard American Diet


To summarize: we have never eaten so many (processed) carbohydrates in the history of mankind. We should bring this back into balance by partially replacing carbohydrates with proteins, healthy fats, vegetables and fruit.

Are you getting fat from fats or from carbohydrates?

The American cardiologist Robert Coleman Atkins came in 1972 with the idea of deleting carbohydrates from your diet. This he replaced with proteins and (saturated) fats.

To this day, the majority of health authorities and the media denies its findings. According to them, fats are still the enemy, especially saturated fats such as coconut oil and butter.

But meta-analyzes (a cluster of studies) show that saturated fats are not dangerous.

Contrary to what many people would think, several studies show that a low-carbohydrate diet is more effective than a low-fat diet for weight loss.

This was already known in 1863, by the first popular diet book: Letter on Corpulance by William Banting. A carbohydrate-restricted diet is recommended in people who are overweight and obese, a way that most doctors used successfully at the time.

A study even shows that if you eat 300 calories a day with a low-carbohydrate diet compared to a low-fat diet, you still lose 18% faster.

Why do you lose weigth on a low-carbohydrate diet?

This has mainly four main reasons:

  1. The production of insulin decreases, and fat is only stored when the values are too high
  2. By eating more proteins and fats you become more saturated
  3. The saturation leads to a low feeling of hunger, so you end up consuming fewer calories
  4. Your body is forced to switch from sugar burn (the glucose that you get from carbohydrates) to fat burning

If you look at these reasons, you may want to switch directly to a completely carbohydrate-free diet.

Yet I do not recommend that to you, because it is NEVER smart to completely exclude one of the macro-nutrients from your diet.

In summary: a low-carbohydrate diet is not only twice as effective as a low-fat diet, but it is also easier to maintain.

How many carbohydrates do you need per day?

According to the Nutrition Center, which gets a lot of advice from the Health Council, we would have to get 40 to 70% of our energy from carbohydrates if you want to eat healthily.

I do not find a reference to this statement anywhere. The largest nutritional authority in most western countries does not make source references from their site. You will have to believe them on their word.

And is it smart to take something indiscriminately? Nope!

The Health Council also consists of professors who work for universities. Many of the universities have links with industry and are sponsored in conducting research. It is the conflict of interest in the square!

So in the trash!Trash can

We continue looking for the truth …

The Institute of Medicine recommends that you consume a minimum of 130 grams or carbohydrates per day because according to them this is the average minimum use of glucose that needs every day. I can not find any study (s) for this, but at least they give an explanation.

Unfortunately, their statement is not entirely true.

There are certain neurons in the brain that can only function on glucose, but other parts of the brain do fine with ketones (a by-product in the burning of fat).

If you eat few carbohydrates, some brain parts use ketones as an energy source instead of glucose.

Yet research shows that if you do not eat carbohydrates at all, your body can produce glucose from proteins and fats via a process called gluconeogenesis. This is a cumbersome process, so I do not recommend it.

To sum up: the theory, we would not need any carbohydrates at all. Later I will tell you what possible dangers are behind an extremely low-carbohydrate diet.

Sugar burning versus fat burning

The vast majority of our society are actually “sugar junkies”.

Of course, I do not mean that is offensive, but more like a joke with a core of truth …

What I mean by sugar junkies is that people continuously use glucose (which you get from carbohydrates) as an energy source.

Sugar Junkie

The majority of our society are “sugar junkies”.

The reason for this is that people eat carbohydrates throughout the day. Because of this they hardly burn fat. This is because it is much easier for the body to convert glucose into energy than fats.

I am going to teach you something that is likely to change your vision about carbohydrates, especially processed carbohydrates, possibly for good.

As soon as you take in carbohydrates, your body switches DIRECT to sugar burning and stops burning fat … EXCEPT after exercising!

Do you already understand where this is going?

If it’s okay … because if you want to burn fat all day, there are only two rules:

  1. Eat little to no processed carbohydrates throughout the day
  2. Bulk your carbohydrates after exercise!

Followed: you are a real fat burning machine!

You don’t exercise every day (or maybe almost never)? Then go for a few minutes to jump around, dance, push or whatever before eating carbohydrates.

To burn fat instead of sugar, your body needs to adjust, something that usually lasts 1 to 2 weeks. In this time you can feel dizzy and energy-free, but see that as a good sign!

The reason why this adaptation takes a while is that if you have been eating carbs for years, your body has failed to burn fat.

You can compare it with having a driving license, but have not driven for years. Then you have to regain everything you have learned.

A disadvantage of burning fat is that you can get a bad breath. The by-product of fat burning is ketones, which have no fine smell.

To sum up: most people in our society only burn sugars instead of fats because they continuously eat sugars and carbohydrates.

3 types of low-carbohydrate diets + how much weight you will lose

Normally low-carbohydrate diet: 100-150 grams per day

This, in my opinion, is what you can call the ‘normal’ low-carbohydrate diet. Actually, the term ‘original’ is even better. With this quantity, you go back to the original quantity that hunter-gatherer societies used.

You can still enjoy fruit, nuts, seeds and occasionally a portion of carbohydrates such as oats, quinoa, buckwheat, etc. You could also eat a sandwich every day, a little pasta, a few potatoes or some rice.

In short, with this, you can continue to enjoy in moderation a number of carbohydrate-rich products where you lose fat in the meantime.

Fanatics low carbohydrate diet: 50-100 grams per day

Here you go a step further. You only get your carbohydrates from vegetables, fruit, nuts and seeds and a portion of oats, pasta, potatoes or rice is really nil.

The latter is more of a small addition, such as on a salad.

Extremely low carbohydrate diet: 20-50 grams per day

This is the most extreme variant there is.

Here you can actually only eat products that contain very few carbohydrates such as vegetables, nuts and seeds. In addition, you can still eat a piece of fruit, but it must be low in carbohydrates, and therefore, for example, not a banana.

This is the form in which you have the maximum results in fat burning!

What do you have to think about? See the chart below:

fig-1-low carb-vs-low fat-weight-lost

Most studies of low-fat diets allowed up to 30% of daily calories to come from fat, with one study having a very low-fat diet (<10% daily calories from fat). Studies with low-carbohydrate diets limited carbohydrates to 20 grams/day.

After comparing and summarizing five studies with 447 dieters, the conclusion was that low-carbohydrate, non-energy-restricted diets are at least as effective as low-fat energy-restricted diets after 1 year.

Translation: If you eat vastly fewer carbs, you don’t have to pay all that much attention to your total calories to lose as much weight as you would if you counted your calories and your fat. That being said, you can’t be eating pounds of butter and expect to be skinny.

Foster, GD, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug 3;153(3):147-57.

Another research shows similar results.

Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.

Details: 63 individuals were randomized to either a low-fat diet group or a low-carb diet group. The low-fat group was calorie restricted. This study went on for 12 months.

Weight Loss: The low-carb group lost more weight, 7.3% of total body weight, compared to the low-fat group, which lost 4.5%. The difference was statistically significant at 3 and 6 months, but not 12 months.

Low fat vs Low Carb vs Mediterrean Diet






This diet form is also recommended for people with type 2 diabetes. With this diet, they can in most cases reverse their disease within 8 weeks.

In summary: with an extremely low-carbohydrate diet you can lose about 1 kilo per week, and you have outliers that lose 1.5 kilos per week.

Behind the extreme low-carbohydrate diet there are a few possible dangers …

7 possible dangers with an extremely low carbohydrate diet

inuitAs said, your body does not necessarily need carbohydrates for glucose. This can also be produced by the body from proteins or fats.

There are also peoples such as the Inuit and the Masai who have very little access to plant food but are in excellent condition. In the right image, you see an Inuit family.

The experience in practice for some Westerners is different. There are a number of complaints that can arise with an extremely low carbohydrate diet.

Possible risk # 1: tired and lethargic

When you eat really few carbohydrates, some people report that they experience (very) little energy. This may be because they still have to get used to the diet, but also in the long term, some people feel tired and slow.

Yet there are also people with positive experiences, possibly these are people who do not exercise much. So you should test for yourself to how far you can go, but despite that, I always recommend people to follow a normal low carbohydrate diet of 100-150 grams per day.

Possible danger # 2: psychological complaints

In the long term, an extremely low-carbohydrate diet can lead to psychological problems.

For example, your cognitive function in working memory would be worse compared to a carbohydrate-rich diet.

Possible danger # 3: suffer from muscle soreness

People who do explosive strength training, such as weight lifting, report having too little recovery from their muscles.

This is because when you eat carbohydrates, you produce growth hormones, such as HGH. This amount of hormones is lacking in an extremely low-carbohydrate diet.

If you do not do explosive strength training, this can probably succeed.

Possible danger # 4: eating too little fruit

There are a lot of carbohydrates in fruit. For example, in banana per 100 grams something like 20 grams of carbohydrates, in an apple 14 grams and a strawberry 8 grams. In general, there is less in vegetables, such as 7 grams per 100 grams in a broccoli.

More and more people become fat of fruit because it contains so many sugars, but research shows that you even waste fruit. With every 100 grams of fruit, you lose every day after 6 months, you will eat 300 grams after 6 months, regardless of what you eat differently, do sports or not. Vegetables gave better weight loss results in this study.

If we look purely at health, research shows that the chance of premature mortality (for example due to cancer) is lowest when you eat 300 grams of fruit and 375 grams of vegetables per day. I know what you think: but that is unfeasible!

That is indeed true for most people. With a western diet like in most parts of Europe and the USA, 95% of the population does not even get 200 grams of vegetables a day. Yet this does not detract from this proven fact. Incidentally, you can get far with a big green smoothie.

But suppose you get that 300 grams of fruit from 100 grams of banana, 100 grams of apple and 100 grams of strawberries. Then you come to 45 grams of carbohydrates. With some vegetables, nuts and seeds you can easily get above 50 grams per day.

In short, with an extremely low-carbohydrate diet of 20-50 grams of carbohydrates per day, you do not meet your amount of fruit per day, and you miss essential nutrients.

Did you know that the Australian government started the “Go for 2 + 5” campaign in 2005? You are advised to eat 2 servings of fruit (300 grams) and 5 servings of vegetables per day (375 grams).

Look, that is communicating honestly to your citizens!

This is in contrast to the Nutrition Centers in Western Europe and the USA that keeps it in their Disc of Five with 2 pieces of fruit (200 grams) and 250 grams of vegetables per day.

Possible danger # 5: irregular menstrual cycle

If you follow an extremely low-carbohydrate diet you may get an irregular menstrual cycle or even amenorrhea.

Amenorrhea means that your menstrual cycle has been absent for 3 months. This problem can arise if you consume too few calories, eat too few carbohydrates, weight loss, stress or too much exercise.

Amenorrhea occurs because different hormones drop in level, such as the GnRH hormone, that starts the menstrual cycle.

The evidence that an extreme carbohydrate diet leads to menstrual problems is still scarce and only occurs over a long time.

Possible danger # 6: iodine deficiency

Bread is baked in bread with iodine added. This has been done because the vast majority of caucasian people have an iodine deficiency. The recommended daily allowance is 150 micrograms.

In case of a deficiency of iodine, you can develop an enlarged thyroid gland (called goiter) that can cause diarrhea, palpitations, shortness of breath, etc. (source)

According to the food center, we should therefore not leave bread. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.

Yet there are many more alternatives to bread. But you have to be careful that if you leave bread you get enough iodine.

Here is a list of products with the highest iodine content. 


Possible danger # 7: delayed thyroid gland

When you eat really few carbohydrates, you can get a delayed thyroid gland. This is because you make too little insulin without carbohydrates.

It is true that insulin is the fat storage hormone, but only if it is present in high quantities. Insulin has many more functions.

A delayed thyroid gland will slow down your metabolism.

Here you will find a number of disadvantages. Please note that this is an extreme carbohydrate diet, not a moderate diet.

3 catch of the low-carbohydrate diet

Catch # 1: temporarily feeling bad

Some people think they are getting more energy from low-carbohydrate food, but in the first 1 or 2 weeks, they feel bad.

That is not surprising, because your body has to adapt to your new diet. Because you eat fewer carbohydrates, your body is forced to burn fat. You need 1 to 2 weeks for this adjustment.

So do not be surprised if you temporarily do not feel that good.

Catch # 2: lost weight quickly

In the first week of a low-carbohydrate diet, you can lose a lot of pounds, but that is mainly water/moisture and no fat.

This is because your glycogen (sugar supply) runs out in the first week. Glycogen retains water, so this water also disappears due to the disappearance of the glycogen. The kidneys also lose water.

Only after the first week does you burn fat.

Catch # 3: no diet

The carbohydrate-restricted diet should not be seen as a diet. A diet means a temporary adjustment nowadays, and they always give temporary results.

Originally, ‘diet’ means a ‘habit of living’, but this meaning has since become ‘deteriorated’.

So you can see it better as a low-carbohydrate lifestyle instead of a diet, and to be even more precise … it is basically an unprocessed low-carbohydrate lifestyle.

For the skill, you can shorten it to OKL. So tell your friends: I am working on the OK lifestyle!

Benefits of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following advantages:

  • Very stable blood sugar level
  • No more dips after a meal
  • Little hunger due to more satiety
  • Constant energy level
  • Easier to maintain than low-fat diets
  • More effective than low-fat diets
  • You are going to burn fat!

Disadvantages of the low-carbohydrate diet

In summary, the low-carbohydrate diet has the following disadvantages:

  • Difficult to sustain in the first 1 to 2 weeks
  • Bad breath due to ketones
  • The 7 possible dangers (already mentioned)

Where are carbohydrates actually in?

This is actually a catch!

Did you know that carbohydrates are actually very healthy?

I understand that I’m confusing you now … but it’s easy to explain.

Fruit, vegetables, nuts and seeds also contain carbohydrates! These are the natural sources of carbohydrates.

This is in contrast to the processed carbohydrates. The major disadvantage of processed carbohydrates is that they are stripped of their fibers, while these fibers inhibit the rise in blood sugar levels.

Carbohydrates also contain hardly any vitamins and minerals. For processed carbs, think of cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.

In addition to the distinction between processed and unprocessed carbohydrates, we also have the difference in fast and slow sugars.

In the vernacular, carbohydrates are actually slow sugars, but fast sugars also belong to the carbohydrates.

The difference between the two is the speed at which the product influences blood sugar levels. The higher it peaks, the more insulin is produced, the greater the chance of fat storage.

Voorbeelden van snelle suikers sterven in (veel) producten zijn toegevoegd, zijn:

  • Sucrose (regular table sugar)
  • Lactose (milk sugar)
  • Fructose (fruit sugar)
  • Etc……

Here you will find sugar names that the food industry uses regularly.

Actually, every ingredient that contains the word sugar ends with ‘ose’, and every ingredient that contains the word syrup or syrup falls under the quick sugars. Here you will find a list of all the sugar names that you prefer to avoid.

The slow sugars often involve starchy products. Starch must first be converted by the body, in contrast to fast sugars. That is why we also call starchy products ‘slow sugars’.

Examples of starchy products are:

  • Cereals such as wheat, corn, rice, but also oats, quinoa and buckwheat
  • Grain products such as pasta, bread, crackers and waffles
  • Root vegetables such as potatoes and beets
  • Processed food such as chips, biscuits and cake

Low carbohydrate diet? Use this food products list

Low Carb Food List

Follow low carbohydrate diet with these recipes examples

In order to keep you as close as possible to a diet, I have worked out a number of recipes for you!

For more detailed cooking instructions and variation tips per recipe, I refer you to The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle 

To help you get started and give an impression of the dishes, I hereby give you a weekly menu. These are for breakfast, lunch and dinner/dinner.

Make sure that all recipes are suitable for 2 people!

9 tasty low-carbohydrate diet recipes

For each meal, namely breakfast, lunch and dinner/supper, I have 3 delicious low-carbohydrate recipes below for you.

Enjoy it!

3 low-carbohydrate breakfast recipes

Breakfast # 1: Omelette with mushrooms, broccoli and cumin

Omelette with mushrooms, broccoli and cumin

What do you need:

  • 2-4 organic eggs
  • 300 g of broccoli
  • 25 g of grated cumin cheese
  • 100 g mixed mushrooms, in slices
  • 2 tsp olive oil


  • Cook the broccoli al dente. Then rinse immediately under cold water.
  • Heat 1 tsp olive oil in a small frying pan and add the mushrooms. Add salt and pepper to taste.
  • Heat 1 tsp olive oil in another frying pan and break the eggs. Place the cheese around the egg yolks, a part of the broccoli and the mixed mushrooms.
  • Let the eggs solidify and melt the cheese, and then serve on two plates.
  • Garnish with the remaining broccoli.

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

Breakfast # 2: Oatmeal with walnuts, blueberries and banana

What do you need:

  • 400 ml of vegetable milk
  • 100 g oatmeal
  • 1 hand of blueberries fresh or from the freezer, washed
  • 1 banana, in slices


  • Bring vegetable milk to the boil and add the oatmeal. Let it simmer gently until the porridge thickens.
  • Turn off the heat and let the porridge stand for another 5 minutes. Add the blueberries and the banana and stir.
  • Spoon the porridge into bowls and add some honey if necessary.

Breakfast # 3: Quinoa pancakes with dates and walnuts

Breakfast # 3: Quinoa pancakes with dates and walnuts

What do you need:

  • 2/3 cups of Quinoa
  • 2/3 cups of water
  • 1 egg
  • 1 hand of dates
  • 1 hand of walnuts


  • Mix the Quinoa, the water and the egg in a bowl and stir well until a uniform paste is formed.
  • Use a frying pan and heat some coconut oil. Use half of the batter to form 1 pancake.
  • Serve the pancakes with the dates and walnuts.

3 low-carbohydrate lunch recipes

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

Lunch # 1: Slawrap with salmon, avocado and bean sprouts

What do you need:

  • 1 head of iceberg
  • 200 grams of smoked salmon
  • 1 avocado
  • 1 bell pepper, a color of your choice
  • 10 mushrooms
  • 1 hand of bean sprouts
  • pepper and salt


  • Cut the peppers, mushrooms and avocado into pieces.
  • Cut the salmon.
  • Put all the ingredients in a bowl, add the pepper and salt and mix well.
  • Wash the iceberg lettuce and remove 6 nice leaves from the crop.
  • Spoon the mixture onto the lettuce leaves and sprinkle some bean sprouts over it.
  • Fold the wrap and fasten with a skewer.

Lunch # 2: Fried eggs with vegetables

Lunch # 2: Fried eggs with vegetables

What do you need:

  • 2 eggs
  • ½ onion (white or red)
  • ½ clove of garlic
  • 1 cm of fresh ginger
  • ½ stalk of celery
  • 2 carrots
  • 2 mushrooms
  • ½ t turmeric
  • salt and pepper


  • Beat the eggs and add some salt and pepper.
  • Cut the half onion into rings.
  • Peel the ginger and cut it as finely as possible.
  • Cut the celery and carrot into slices that are as thin as possible.
  • Put everything together and add the garlic (pressed) and the turmeric.
  • Put a dash of oil in the pan and add the beaten eggs. Sprinkle with the ingredients and bake until the omelet comes free from the pan.

Lunch # 3: Apple salad

Lunch # 3: Apple salad

What do you need:

  • 2 apples
  • 1 mandarin, in parts
  • 75 gr of celery
  • 75 gr of celery
  • 175 gr mixed lettuce
  • 1 hand raisins
  • 1/5 lemon, the juice & the peel
  • 1 el stevia
  • 1 tbsp olive oil, Extra Vierge
  • 1 tbsp nut oil
  • Pepper and Salt


  • Peel the apples and cut into cubes.
  • Then peel the mandarin and use the segments for the salad
  • Cut the celery into strips.
  • Sprinkle the apple slices with half of the lemon juice and lemon zest.
  • Fry the walnuts with 1 tbsp stevia for a sweet taste.
  • Make a dressing of the remaining half of the lemon juice, olive oil, walnut oil and salt and pepper.
  • Add all the ingredients in a large salad bowl

3 low-carbohydrate dinner/supper recipes

Dinner # 1: Stewed leeks with chicken

Dinner # 1: Stewed leeks with chicken

What do you need:

  • 2 thin leeks
  • 1 onion
  • 2 chicken fillets
  • 1 stock cube
  • 1 clove of garlic
  • 2 tbsp olive oil
  • few sprigs of thyme and parsley
  • nutmeg
  • pepper and salt


  • Cut the dark green from the leeks, chop into rings and rinse the leek.
  • Heat the olive oil in a pan and fry the leeks. Add the sprigs of thyme and parsley.
  • In the meantime, cut the chicken and onion into pieces and squeeze the garlic. Heat in a pan some olive oil and fry the onion for about 3 minutes with the garlic.
  • Then add the chicken and fry it light brown.

Dinner # 2: Broccoli with goat’s cheese and quinoa

Dinner # 2: Broccoli with goat's cheese and quinoa

What do you need:

  • 1/2 broccoli, in rose
  • 1 small pot of lentils
  • 150 grams of rocket
  • 150 grams of soft goat’s cheese
  • 150 grams of quinoa bunch of parsley


  • Boil the quinoa in about 12 minutes.
  • Put a big splash of olive oil in a frying pan and add the broccoli florets.
  • Meanwhile, put the lentils in a colander and add them to the broccoli.
  • Now add the goat’s cheese to the vegetables and let it melt through.
  • Finally, add the quinoa and the arugula to the pan and the dish is ready to serve!

Dinner # 3: Tuna fillet with steamed vegetables

Dinner # 3: Tuna fillet with steamed vegetables

What do you need:

  • 2 slices of tuna fillet, each 150 g
  • 2 tsp olive oil
  • 2 shallots
  • 1 onion
  • 1 clove of garlic
  • 1 tsp finely chopped parsley
  • 150 g of green beans
  • 150 g of cauliflower


  • Rub the tuna steaks with the olive oil and let stand for at least 15 minutes.
  • Cut the green beans in half, cut the broccoli into small florets and put them together in a steam basket in a steamer.
  • Peel the shallots and cut into thin parts. Fry them in a pan with some olive oil.
  • Cut the onion into half rings and squeeze the garlic. Add both to the shallots in the pan.
  • Fry the tuna steaks on a grill plate and roast them for about 5-7 minutes
  • Put the steamed vegetables on the plates, serve the tuna steaks and garnish with the shallots, onions and garlic. Sprinkle the parsley over it.

Discover more than 365 low-carbohydrate recipes that are easy to make

Do you want more low-carbohydrate recipes that you prepare in a tasty, simple and varied way?

The Big Book of Low-Carb Recipes: 365 Fast and Fabulous Dishes for Every Low-Carb Lifestyle

The Big Book of Low-Carb Recipes’ is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. And if you thought that a low-carb lifestyle meant eating unlimited amounts of unhealthy, fatty foods, then think again! The key to success is eating the right type of carb alongside good sources of protein and fat. By focusing on unrefined carbohydrates- and eating these in carefully controlled amounts- you can keep blood sugar levels steady, have heaps of energy, and feel full for longer. Featuring innovative, delicious and nutritionally balanced dishes, ‘The Big Book of Low-Carb Recipes’ provides a safe and responsible blueprint for low-carb eating.

If you are looking for a good food steamer? Check this one out!!


Important: Leave your reaction and any additions below.

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Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row​

Why is coffee healthy

Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row


If there is one product in the world with a lot of disagreement, then it is coffee. Is the product healthy or unhealthy?

That is a question that concerns many people because coffee is positive in one moment and the other moment negative in the news. But after reading this article you know exactly what the answer to this question is.

In order to make a short and simple mistake with this disagreement, I explain to you which nutrients contain coffee and whether they are healthy or not. You will be amazed at how much nonsense you can find on the internet.

In addition, you will learn in this article:

  • How many cups of coffee a day are healthy
  • What health benefits coffee has
  • Which mistakes most websites make in the field of coffee
  • For which group of people coffee is less healthy
  • What a surprisingly tasty coffee recipe is

Where is coffee made of!

Coffee comes in many shapes and sizes.

This is how we know instant coffee and filter coffee. But you can also drink coffee with milk and sugar.

Instant coffee is coffee in powder form where you only need to pour hot water or warm milk to drink it. This type of coffee is a convenience product that makes the “making” of coffee unnecessary.

The taste is different than filter coffee and that is exactly why most people think filter coffee is much better.

But all types of coffee are made from the coffee bean. The coffee bean is the seed of a coffee plant. In general, the coffee plant grows in tropical areas such as Africa and on islands of the Indian Ocean.

What you might have thought is that coffee is one of the most popular drinks in the world. It is usually drunk hot and often flavored with milk and sugar.

Belgium, Germany and the Netherlands, is in the top 5 largest coffee drinkers in the world, with an average of 8 cups of coffee per day. If you think that is a lot, then you should not live in Finland because there are an average of 12 cups of coffee per day drink.

Buy here a Drip Coffeemaker:  Bodum Pour over Coffee maker with filter


Drip coffee maker

How is coffee made?

ripe-and-unripe berriesTo make coffee, ripe berries are harvested and peeled. The seeds are then fermented, washed and dried. The dried coffee beans are roasted, also known as coffee roasting.

To determine whether the berries are ripe, the berries are put in a basin with water. The unripe berries stay afloat while the ripe berries sink.

The ripe coffee berries are then dried in the sun. The beans are roasted after drying. This is done in a special oven until they get the right smell. The coffee beans are then packaged or ground and ready for use.

Coffee is one of the most popular beverages consumed by people from all over the world. In fact, coffee is probably the second most popular drink next to drinking water.

Buy your own green beans coffee roaster here: Green Coffee beans Home coffee Roaster Machine


Home coffee roaster



The nutritional value of coffee

The nutritional value of coffee is an interesting story.

As you know by now, coffee is completely vegetable. Coffee does not deliver calories and yet it contains many healthy substances. Yes, I understand that this sounds weird.

Filter coffee consists of 98.8 percent water. And as you know, water does not deliver calories. Coffee does not contain proteins, carbohydrates, sugars and fats. However, 100 grams of coffee contains 0.1 grams of fiber, but this is therefore negligible.

The oil in coffee beans contains fatty substances called cafestol and kahweol. These oils are stopped at filter coffee by the coffee filter. But in the case of instant coffee, these substances come along and the nutritional value may differ slightly.

What does coffee contain? Coffee contains a small amount of vitamins B1, 2 and 3. In addition, it contains quite a few minerals. It contains potassium, magnesium, calcium and phosphorus. In addition to water, vitamins and minerals, coffee also contains a stimulating substance, better known as caffeine.

If you only look at the nutritional value of coffee, then you can conclude that it is a very healthy drink.

Health benefits of coffee

Then we come to the most important part of this article. Does coffee have health benefits and if so, what. Above you have seen that coffee basically contains no calories, which in itself is an advantage. So you will wonder what makes coffee or healthy if it does not deliver calories to our body.

I will explain that below:

Benefit # 1: Coffee contains caffeine

This is probably the most important advantage of coffee for most people. This is also the biggest reason why most people initially start drinking coffee.

You know …

… you are a student and you have forgotten that you have an important exam tomorrow. You decide to go through the night because otherwise, you can write that exam on your stomach.

To get through all night it is important that you stay awake and focused all night. And that’s where caffeine comes into play.

Caffeine improves concentration and keeps you awake

How about this then?

You take a cup of coffee.  After about half an hour the caffeine starts to work.

cafeïne-per-cupThe stimulating effect is due to the resemblance to the body’s own adenosine substance. Adenosine is a body substance that ensures that you feel sleepy and slows down your nerve activity.

For example, when you go to bed, adenosine binds to receptors so you start to feel drowsy. But when you drink coffee, caffeine binds to these receptors so that adnosine can no longer bind itself and therefore can no longer do its job.

Caffeine does not have an inhibiting effect on the nerve activity, so you actually suppress the sleep feeling.

These receptors are located everywhere in the body so that not only your brain becomes active again but also you:

  • Respiratory
  • Heart
  • Kidneys
  • Intestines

Your blood vessels dilate and your body burns extra fats. As a result, caffeine also has a positive effect on weight loss. But I will come back to that later.

Because caffeine blocks the inhibitor adenosine, caffeine also influences the stimulants serotonin and dopamine in the brain. As a result, they can do their work, making a coffee drinker feel comfortable. This also has a positive effect on cognitive functions.

The effect of caffeine on the concentration capacity, therefore, works from two directions.

Benefit # 2: Coffee contains antioxidants

Yes, coffee also contains antioxidants.

Actually, all plant-based substances on earth contain antioxidants, and that is also the main reason why plant products are so healthy.

Most people are shocked when they read this word because they understand very little about it. That is why I will keep it simple.

Antioxidants are substances that are slightly toxic to the body. When you ingest it, the body tries to actively fight it. This makes our body more efficient in clearing free radicals.

What are free radicals?

Free radicals in our body arise as a by-product of physical processes. This is a natural process and you can not do much about it here. Free radicals then react with healthy cells in our body which damage these cells.

You want to avoid free radicals as much as possible. And that is where antioxidants do their work. Antioxidants ensure that these free radicals are cleaned up so that they can no longer damage healthy body cells.

In addition to the fact that antioxidants clean up these free radicals, antioxidants also ensure that our body itself becomes more efficient in cleaning up pathogens. This has to do with the fact that antioxidants activate our defense mechanisms.

Coffee contains the dust chlorogenic acid, which belongs to the polyphenols. This is an antioxidant that protects the body by activating our immune system

These antioxidants have a lot of positive effects on our health and reduce the chance of many diseases. What brings me right to the next point:

Benefit # 3: It protects against aging diseases

When I say that coffee reduces the chance of many diseases, then, of course, you are curious what these are.

This mainly concerns aging diseases.

What exactly are aging diseases?

Actually, the word says it all, you have a greater chance of certain diseases when you get older. These diseases arise as a by-product of aging. And that is mainly caused by the accumulation of proteins in our body.

When you grow older, the body becomes less efficient in cleaning up certain proteins. As a result, proteins accumulate and they clump together. When they hang around healthy body cells, they choke these healthy cells, causing these cells to die off. This is also called amyloidosis.

This happens more and more as you get older, but because of a bad lifestyle, these kinds of diseases also occur earlier.

Research has now shown that the antioxidants in coffee have a protective effect against Alzheimer’s, Parkinson’s and Type 2 diabetes.

That’s like this:

Coffee contains substances that activate the nrf2 protein in our cells. This protein is a kind of switch that stimulates all kinds of other proteins to clear free radicals. Diseases such as Alzheimer’s, Parkinson’s and Type 2 diabetes are diseases in which an excess of free radicals plays an important role.

Benefit # 4: It helps to reduce muscle pain

For this reason alone, I advise you to drink coffee. Are you still not convinced? Then maybe that will happen after the next tip.

Are you an active athlete and do you often suffer from muscle pain? Even then, coffee can offer a solution.

The intake of caffeine appears to be good against the late form of muscle pain. This form is also called DOMS. This type of muscle pain occurs only after 24 to 48 hours after a workout. This form is caused by microcracks in the connective tissue of the muscle.

muscle pain and muscle growthIn a study, they had a group of men take 5 mg of caffeine per kilogram of body weight. This was followed by a heavy strength training that most likely causes muscle pain. The other group of men did not get caffeine for strength training.

This study subsequently showed that the group taking caffeine before training had less trouble with DOMS muscle pain than the control group.

In addition, caffeine is not wrong in sports as caffeine makes you more active.

Caffeine blocked the receptors for the neurotransmitter adenosine. And these receptors are in every conceivable place in the human body. This increases caffeine your heartbeat and your lungs become more active. Both have a positive effect on your sports performance.

Benefit # 5: It reduces the risk of depression

Depression is a serious mental illness that drastically reduces the quality of life.

Unfortunately, more and more people are struggling with this disease.

As soon as most people experience these feelings, they go to the doctor. He then writes a pill to get rid of those depressive feelings. Now there are many people who benefit from this. And yet it is mainly symptom control. Your serotonin is largely supplemented by these drugs and the cause is not always looked at.

However, what many people do not realize is that a healthy lifestyle can also work wonders for preventing depression. It is true that an unhealthy lifestyle increases the chance of depression

On the other hand, there are also foods that reduce the risk of depression. And you might already guess it because one of those foods is coffee.

Coffee turns out to work wonders. A study at the University of Harvard showed that women who drank more than 4 cups of coffee a day had a 20% less chance of depression.

Another large study showed that people who drank more than 4 cups of coffee per day were 53% less likely to commit suicide due to depression.

What does this have to do with it? Caffeine in coffee affects the serotonin and dopamine system in the brain, making a coffee drinker feel more comfortable. Caffeine causes an increase in dopamine and norepinephrine. And as you probably know, people with depression have a shortage of serotonin and dopamine.

Benefit # 6: Coffee helps with weight loss

That coffee can help in the waste process has to do with two points:

The first is perhaps the simplest. After all, coffee does not contain calories. When you try to lose weight, you must consume fewer calories than your body uses in a day.

weight lossA cup of BLACK 250 ml coffee contains 1 kilocalorie. This is actually negligible. I write black in large letters since milk and sugar naturally contain calories. This is exactly why I advise you to drink black coffee when you are trying to lose weight.

If you think that milk and sugar contain few calories, then you are wrong. And especially since it often does not stay with one cup of coffee in a day. Without knowing it, the calories are tapped. But with black coffee only you do not suffer from this.

Caffeine increases your metabolism

Caffeine causes you to burn more fat. And who does not want that now?

Because caffeine keeps the adenosine receptors occupied, the intestinal tissue becomes active again. Bitches stimulate the functioning of the central nervous system, which then directs signals to the fat cells to tell them to break down fat.

Whatever caffeine does, the hormone is raising adrenaline in the blood. This hormone causes fat cells to be broken down and given to the blood to be used.

For example, research has shown that 300 mg of caffeine per day (about 6 cups of coffee) will burn your 80 kilocalories a day (source).

All in all, it is the ideal drink to drink as it contains hardly to no calories and also stimulates your metabolism.

Do you want more tips to be able to lose weight? Then read the article below:

The healthy way of losing weight without diet: Lose 20 pounds with these tips

Benefit # 7: Coffee improves good cholesterol

And if you thought that I was finished, you are wrong again.

Cardiovascular disease is the number two cause of death in the Western World. Cancer is namely number 1.

The risk of cardiovascular disease is strongly determined by the cholesterol level in your blood. But in this reasoning, a number of things go wrong for most people. To address these errors, I mention 3 myths below:

Myth 1: Too high cholesterol increases the risk of cardiovascular disease. This is incorrect. The total cholesterol does not say anything about your health. Cholesterol turns out not to be as unhealthy as people thought.

Myth 2: Most of your daily cholesterol comes in through food. This is not correct. Your body makes the most cholesterol itself and you do not get fed by food. That is precisely the reason why saturated fats cannot be unhealthy at all, as was claimed in the past.

Myth 3: The biggest predictor for cardiovascular disease is high LDL cholesterol (bad cholesterol). This is also incorrect. The greatest predictor of cardiovascular disease was found to be low HDL cholesterol (good cholesterol) (4x better predictor). Only when you are over 50 years old does a high LDL cholesterol appear to be a predictor of cardiovascular disease.

All of this was determined in a very large and important study. This is actually a website with all small publications about this research to better understand the big picture. https://www.framinghamheartstudy.org/

The link to coffee

But why I have said this above is because research shows that coffee increases your HDL cholesterol. And that is good news as I have just told you that this is the most important predictor of cardiovascular disease.

All this is due to the healthy antioxidants in coffee. This study showed that 8 cups of coffee per day, the good cholesterol let rise by 7% (source). What also emerged from this research is that 8 cups of coffees reduce the number of proteins that are related to inflammation to 16%.

How much coffee is healthy?

Now that you are now convinced of the power of coffee, it is wise to know how much coffee is actually healthy. In fact, a lot of coffee is used in many studies.

And coffee can certainly also have adverse effects, especially if you drink too much of it. But I have to say that this is very different per person. In addition, habituation also plays a major role.

People who are not used to ingesting caffeine can get side effects with a moderate amount of caffeine.

What side effects do occur when you have drunk too much coffee?

Fear and nervousness. Caffeine blocks the substance adenosine. This substance makes you calm and your brain tired. At the same time, it provides for the release of adrenaline, the fight or flight hormone, which increases your energy. So you can understand that too much caffeine gives you a nervous and anxious feeling.

Insomnia. Caffeine has become so incredibly popular because it keeps you awake. So ideal for that night. But too much caffeine can also ensure that you are awake for a long time and your sleep quality deteriorates. I will come back to this later.

Intestinal problems. If you are a big coffee drinker, then this problem probably sounds familiar to you. Coffee appears to have a laxative effect. With large amounts of coffee, diarrhea can occur.

caffeine-effectThese are the main side effects that result from too much caffeine use. If you almost never or never drink caffeine-rich drinks, drink a maximum of 3 cups of coffee per day. If this goes well, you can of course always expand that.

If you are already used to coffee, I recommend a maximum of 5 cups of coffee per day. If you do not suffer from anything, you can always increase this.

What is important to know is that black coffee is the healthiest. Let milk and sugar stay away. If you only like your coffee with milk and sugar, you should then ideally drink as little coffee as possible. Then the benefits do not outweigh the disadvantages.


What are the disadvantages of drinking coffee?

Coffee has many advantages as you have received above. But like every product, coffee also has a number of drawbacks. Fortunately, these are few. So you do not have to worry about having to flush your coffee through the toilet.

Disadvantage # 1: Increased blood pressure

This is a disadvantage that many people know about. But still, this disadvantage nowadays does not seem to be as big as people thought.

Are you completely healthy? Then coffee has little or no effect on your blood pressure. So continue to drink.

In people who hardly consume caffeine, the blood pressure can be slightly increased by the caffeine. This happens especially when you suddenly work two bins of coffee, but this also quickly drops to a normal value.

Especially for people who already have high blood pressure, coffee can increase this for a longer time. For this group, it is therefore wise not to drink caffeine at all.

Disadvantage # 2: It reduces your sleep

Every person needs his beauty sleep. A poor sleep quality ensures that you:

  • Have less willpower
  • More irritable
  • You can concentrate worse

coffee - sleepAnd now you also know that caffeine causes you to stay awake. This is great for in the morning if you have to concentrate the rest of the day, but this is not recommended in the evening.

Caffeine stimulates your nervous system so you can not relax. It counteracts the action of adenosine. And if you drink a cup of coffee just after dinner, chances are you will experience the effect of this in the evening.

For example, research showed that if you drink coffee up to 6 hours before going to bed, this greatly reduced your sleep quality. Not only when consuming caffeine in the evening, but also too much caffeine can cause insomnia.

Disadvantage # 3: There arises tarnish on your teeth

This is not necessarily a health disadvantage, of course. But it is indeed not a nice sight.

Coffee in itself is not bad for your teeth. It does not lead to dental erosion, as with soft drinks. Unless you drink coffee with sugar, that sweet thing can actually affect your teeth.

What happens as soon as you drink coffee is that the discoloration in the tartar and dental plaque attracts which makes your teeth look browner. However, it is a myth that the discoloration really pulls into the teeth itself.

To prevent discoloration, you must remove or prevent tartar as much as possible. You do this by flossing your teeth regularly, brushing them and regularly go to the dentist for control.

To remove the yellow deposit of coffee you do not have to bleach your teeth. Good dental cleaning and polishing of your teeth at the dentist must be sufficient to get rid of the discoloration.

A nice and healthy variation on black coffee

If you want to get more out of your coffee in the morning, I have a nice variation on black coffee here.

At first you will think that it is very dirty, but believe me, it is very tasty.

This drink is also called bulletproof coffee.

Bulletproof coffee consists of black coffee with grass butter and coconut oil. Grass butter and coconut oil are two very healthy saturated fats with both their own advantages.

Coconut oil

Coconut oil contains MCTs. These are fatty acids with a medium chain. Most saturated fats consist of long chain fatty acids. These MCTs are absorbed differently in the human body than the long chains.

Due to the difference in body intake, MCTs show you to consume more energy than long chain fatty acids. For this reason, coconut oil will cause more weight loss.

Grass butter

Grass butter is also a saturated fatty acid. Grass butter is actually cream butter from cows that only eat grass. In grass butter, there is a substance that is also called butyrate. And butyrad appears to have an anti-inflammatory effect on the body. This substance consists of short chain fatty acids, also called SCTs.

These saturated fatty acids appear to improve the cholesterol level in your blood. They let the HDL cholesterol rise, which reduces the risk of cardiovascular disease.

Adding these two fats to your coffee is not only healthy for your heart and blood vessels, but it also lets you lose more weight and lastly it also has a positive effect on your hunger.

This is because fats are the only macronutrients that have no influence on your blood sugar level and therefore do not cause any fluctuation in your insulin level. Insulin is the hormone that for the most part determines your hunger.

How do you make a bulletproof coffee?

bulletproof coffeeYou put a container with black coffee. Then add 10 grams of grass butter and 10 grams of coconut oil. You can also add a pinch of cinnamon for the taste.

You do all this in a blender and mix together as a whole. Then you get a delicious creamy coffee with a layer of foam.

You stay filled longer by this drink, than with only black coffee. Especially when you do intermittent fasting, this is the ideal drink to satisfy your hunger for a longer period of time without causing your insulin level to rise.

There is one side note: because your coffee now drinks with fats, this drink is a lot more caloric than black coffee alone. You must also keep track of these calories as they provide energy for your body. A bulletproof coffee like the example above quickly delivers 160 kilocalories.

I personally like to make my coffee with Moka Pot as you see below!

Buy one here!!  BonVIVO Intenca Stove-Top Italian Espresso Maker, Moka Pot


espresso maker







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