SICKNESS

WELLNESS
To be truly wise, self-knowledge and understanding
of
“why you do what you do”
is the core of wisdom.
~ Jane Sturgeon
 LEARN WISDOM
BY
REFLECTION IMITATION
WHICH IS THE WHICH IS THE
NOBLEST EASIEST
EXPERIENCE
WHICH IS THE
BITTEREST
SUGAR: THE BITTER TRUTH
Type 2 Diabetes Is “Processed Food Disease” – Getting people to back
away from something that they believe for 45 years is not easy to do.
~ Dr. Robert Lustig
 SAFETY AT WORK 1. What went wrong ?
You have the “STOP WORK” authority (could possibly go wrong)
These rules become good habits if the culture of safety
keeps us engaged at all times, in any context, 2. How to correct ? (prevent)

3. Lesson Learned (action to avoid)

including outside the workplace.
We have to work safely and live safely: the
culture of safety must be present in all we do.

SAFE OR UNSAFE
Its aim is to draw maximum attention to
the importance of preventing
occupational accidents and illnesses in
the workplace.
“Risk Management & Analysis”
 In the eyes of a child there is joy,
there is laughter
There is hope, there is trust,
a chance to shape the future
For the lessons of life
there is no better teacher
Than the look in the eyes of a child
It’s a Wonderful World!
Welcome to the Club!
When you give love, it's love you'll find
When you look to the past
for life's long hidden meaning
For the dreams and the plans
made in your youth
Does the thrill to achieve
match the warm hidden feeling
That lies so still and lives in you
You've found the place
to walk the path you've chosen
You'll never miss
the world you've left behind
When life gives life,
it's happiness unbroken
 FAT or THIN ?
Which person is healthier?
We don't know.
We can speculate, but the truth
is, we can't know for sure
just by looking at the size and
shape of someone's body.
REPEAT: We can't know for sure
just by looking at them.
FAT or THIN ?
Which
person is
healthier?
 “Let food be thy
medicine and medicine
be thy food.”
~ Hippocrates

“The body can heal itself.”

“Nature is the healer of
disease.”
 Inflammation is the
natural healing process
of the body.

Repair > Damage = OK

Damage > Repair =
TROUBLE
 “Let food be thy
medicine and medicine
be thy food.”
~ Hippocrates

“The body can heal itself.”

Inflammation is the natural healing
process of the body.
Repair > Damage = OK
Damage > Repair = TROUBLE
SICKNESS or WELLNESS?

Cheers to everyone who does

their own research.

In this age of information,

Ignorance is a Choice.
TRUE or FALSE ?
“1” (ONE) or “0” (ZERO)
ON or OFF
GOOD or BAD
FACT or MYTH
HEALTHY or UNHEALTHY
WELL or SICK
“Imitation is the sincerest form of
collective stupidity.”

~ W. Carroll (Bill) Munro,

Former Marketing Director, Pepsico

COPY and PASTE

A “best practice” is a method or
technique that has consistently
shown results superior to those
achieved with other means, and that
is used as a “benchmark”.
“For the greatest enemy of truth is very often not the lie —
deliberate, contrived and dishonest — but the myth —
persistent, persuasive, and unrealistic. Too often we
hold fast to the cliches of our forebears. We subject all
facts to a prefabricated set of interpretations. We
enjoy the comfort of opinion without the discomfort of
thought.”
~ John F. Kennedy,
Yale University commencement address (June 11, 1962)

WELLNESS OR SICKNESS
One of the reasons why things go wrong... our brains are
oriented to imitate rather than to reason.
In other words,

“Never attribute to malice that which is adequately

explained by stupidity (or neglect).”
~ Hanlon's Razor
FACT OR MYTH

FERDINAND
MAGELLAN

NEARLY
Completed
Completed
the
the
circumnavigation
circumnavigation of
the
of the
globe
globe
for the
for the
first
first
time
timein in
history
history
IF NOT
Killed
KilledBYLapu-Lapu
Lapu-Lapu
in Mactan Island
 Dec 30
DEATH
ANNIVERSARY

Nov 30
BIRTH
ANNIVERSARY
 TRUE OR FALSE
GRAVITY
In 1915, Albert Einstein
proposed his theory of
general relativity,
throwing out a direct
challenge to Isaac
Newton’s theory since
1687.

Einstein argued
ALBERT EINSTEIN
that Newton was ISAAC NEWTON
(1879 – 1955) wrong ! (1643 – 1727)
 FACT OR MYTH

FACT OR MYTH
Manila / EDSA Transport Crisis

FACT (Commuters)
MYTH (Government

FACT OR MYTH
Dimple’s Story

FACT (Mang Alex is innocent)

MYTH (Dimple is “assuming”)
TRENDING… VIRAL… SICKNESS… HEALTH… DEATH…
TRENDING… VIRAL… SICKNESS… HEALTH… DEATH…
TRENDING… VIRAL… SICKNESS… HEALTH… DEATH…
TRENDING… VIRAL… SICKNESS… HEALTH… DEATH…
TRENDING… VIRAL… SICKNESS… HEALTH… DEATH…
 2018 – January to December

TRENDING… VIRAL… WEIGHT LOSS… DIET… FAD… FLEX…

 2019 – July to October

TRENDING… VIRAL… WEIGHT LOSS… DIET… FAD… FLEX…

TRENDING… VIRAL… WEIGHT LOSS… DIET… FAD… FLEX…
TRENDING… VIRAL… WEIGHT LOSS… DIET… FAD… FLEX…
TRENDING… VIRAL… WEIGHT LOSS… DIET… FAD… FLEX…
TRENDING… VIRAL… WEIGHT LOSS… DIET… FAD… FLEX…
FACT OR MYTH
FACT OR MYTH
FACT OR MYTH
FACT OR MYTH
 Then why we are sick – even if we DO or
EAT what the “EXPERTS” tell us so.
EAT LESS (LOW-FAT / CHOLESTEROL)

QUALITY FOOD = ENERGY

If you're eating the right food and keeping fit,
your body will be strong and help you to cope
TOO with stress and also fight illness.
MUCH
CALORIES EAT A LOT of GRAINS,
VEGETABLES and FRUITS
(HIGH-CARBOHYDRATES)
 Is Carb ESSENTIAL?
“The lower limit of dietary carbohydrate
compatible with life apparently is zero,
provided that adequate amounts of protein
and fat are consumed.”
~ according to the USDA Guidelines, p275

FACT OR MYTH
FOOD is MEDICINE
The BODY can HEAL ITSELF
But IT NEEDS HELP
 Is Fat ESSENTIAL?
“Essential fatty acids, or EFAs, are fatty acids
that humans and other animals must ingest
because the body requires them for good
health but cannot synthesize them.”
aka “PUFA - Polyunsaturated Fat”
FACT OR MYTH
Omega-3 – “anti-inflammatory”, “good for the
heart”, ALA – from plants – see oils, EPA and
DHA – cold fish, egg yolk
Omega-6 – “pro-inflammatory”, bad when
taken in “excess”, found in oils such as corn,
sunflower, soy; mayonnaise; and many salad
dressings.

GLUCOSE
Carbohydrates – stored in
the blood as “glucose” or in
the liver and muscles as Carb,
55%
“glycogen”
Protein – Gluconeogenesis
(GNG) is the creation of new
glucose from amino acids &
non-carb substrates
Protein, 5%
Glycerol – GNG from 25%
Triglycerides the form that
dietary fats take
FUEL SOURCES
KETONE
Fat, Fat – process known as “beta-
30% oxidation” where there is an
increase in Acetyl-CoA, which
Protein, turns into acetoacetate then shifts
15% to beta-hydroxybutyrate, the
ketone body that floats around in
the blood to then provide energy
HIGH-CARB to the body and brain.
Carb, As the brain cannot utilize fatty
acids as an energy source (unless
converted to a ketone), the
Fat, glycerol component of
70%
triglycerides can be converted into
glucose, via GNG.
LOW-CARB
• Red Blood Cells* rely on
glucose for energy and
convert glucose to lactate.
• The Brain uses glucose
and ketone bodies for
energy.
• Adipose Tissue uses fatty
acids and glucose for
energy.
• The Liver primarily uses
fatty acid oxidation for
energy.
• Muscle cells use fatty
acids, glucose, and amino Relationship Between the Utilization and Production Of Substrates
acids as energy sources. by Different Cells in the Human Body
Source: © 2010 Nature Education All rights reserved
 DO WHAT YOU
LOVE Be QUALITY FOOD =
ENERGY
BE THANKFUL Happy Healthy
SMILE OFTEN
Diet

CALM BODY
AND MIND Low
Stress MOVE
Exercise MORE

CIRCADIAN Regular Sleep

RHYTHM
 MACRO
NUTRIENTS MICRO
ENERGY SOURCES
NUTRIENTS
CARBOHYDRATES METABOLISM
PROTEIN VITAMINS
FATS MINERALS
 CARBOHYDRATES PROTEIN FAT

sugars (simple), starches made of up different amino supports many of the body’s
(complex) and fibers found in acids, provides the building functions such as vitamin and
fruits, grains, vegetables, nuts blocks of the body, muscle, mineral absorption, blood
and milk products and every cell, from bone to clotting, building cells, and

4 4 9
skin to hair muscle movement

CALORIES CALORIES CALORIES

per gram per gram per gram
 4
HOW DO YOU
calories
KEEP THE CARBS
FIRE BURNING 4
calories
PROTEIN
9
calories
FAT
BUTTER

BREAD
BACON

EGG
MEAT BALLS

PASTA
 Sugar is TOXIC?

“Pure, White and Deadly” ~ Dr. John Yudkin

(1957)
“Sugar: The Bitter Truth” ~ Dr. Robert Lustig
(2009)

FACT OR MYTH
Fructose is DEADLY
“Alcohol Without the Buzz”
“Empty Calories”
“Common Cause of Fatty Liver”
“Promotes Insulin Resistance”
 Don't think sorry's easily said,
Don't try, turnin' tables instead
You've taken lots of chances before,
But I ain't gonna give anymore
I've heard the accusation before,
And I ain't gonna take any more
Believe me, The sun in your eyes
Made some of the Lies worth Believing

FACT OR MYTH
Don't leave false illusion behind,
Don't cry, I ain't changing my mind
So find another fool like before,

'Cause I ain't gonna live anymore

Believing, Some of the Lies
while All of the Signs are Deceiving
 ANCEL KEYS

Seven Countries
Study (1958)

AHA Recommended
Low-Fat (1970)
“What right has the federal
High-Carb Foodgovernment to
propose that the American
Guidelines people conduct a
(1977)
vast nutritional experiment, with themselves
as subjects, onCholesterol-Myth
the strength of so very little
(1980s)
evidence?”
– Philip Handler
(President of the National Academy of Sciences - 1969 to 1981)
1961 – JAN 13 1984 – MAR 26
 “Saturated fats and cholesterol in the diet are not the cause
of coronary heart disease. That myth is the greatest
deception of the century.”
“Those who manipulate data do not appreciate that
understanding the nature of things cannot be permanently
distorted - the true explanations cannot be permanently
ignored. Inexorably, truth is revealed and deception is
exposed. In due time truth will come out. This is the relieving
grace in this sorry sequence.”
– Dr. George V. Mann, MD
Associate Director of the Framingham Heart Study
Author of The Cholesterol Myth
(Coronary Heart Disease – “Doing the Wrong Things.”
Nutrition Today 1985;July/August:12-14.)

1984 – MAR 26
 1961 – Pete Ahrens of Rockefeller University and Margaret
Albrink of Yale report that Elevated Triglycerides are associated
with Increased Risk of Heart Disease and that Low Fat, High
Carbohydrate diets Elevate Triglycerides. Carbs – not Fat –
Increase the Risk of Heart Disease.
1970 – Margaret Albrink, Peter Kuo, Lars Carlson, and Joseph
Goldstein report that Elevated Triglycerides (TG) were More
Common in Heart Disease Patients than Cholesterol! They
confirmed that the majority of people with heart disease have
what Gofman (1956) called “Carbohydrate Induced Lipemia.”
1984 – MAR 26
 JOHN YUDKIN

Elevated Triglycerides (TG) were More

Pure, Common
White, and in Heart Disease Patients
than Cholesterol!
Deadly (SUGAR)

Majority of People with Heart

Republished with a Disease have
“Carbohydrate Induced Lipemia.”
foreword by
Dr. Robert Lustig
BUT
The Fat-Cholesterol Hypothesis Came Out Ahead.
“Sugar: The Bitter
Truth”, went viral
on YouTube
The history is unambiguous
“I hope thatand
when not uncontroversial.
you have read this book I shall The choice is yours.
have convinced you that sugar is really dangerous.”

– Yudkin ended the first Chapter

1972 2012
Manila / EDSA Transport Crisis

FACT (Commuters)
MYTH (Government

FACT OR MYTH
Fat (Cholesterol) or Sugar (Carb)

FACT (Fat is Innocent)

MYTH (Sugar is “Assuming”)
 “The history of our race, and each
individual’s experience, are sown thick
with evidence that a truth is not hard
to kill and that a lie told well is
immortal.”
~ Mark Twain
FACT OR MYTH
Type 2 Diabetes Is “Processed Food
Disease” – Getting people to back away
from something that they believe for
45 years is not easy to do.
~ Dr. Robert Lustig
 THE EFFECT OF FOOD REVOLUTION
MILLION OF YEARS 40 YEARS

“In particular, recent discoveries suggest that the adoption of agriculture, supposedly our most decisive step
toward a better life, was in many ways a catastrophe from which we have never recovered. With agriculture came
the gross social and sexual inequality, the disease and despotism, that curse our existence.” – Jared Diamond
 THE WAY WE
USED TO BE
MEAT and SEA FOODS

FRUITS and VEGETABLES

BACON and EGG

COFFEE and TEA

“A people without the knowledge of their past history, origin
and culture is like a tree without roots.” ~ Marcus Garvey
4 3 HIGH-CARB or LOW-CARB
“Where there is great abundance of energy giving foods in
the diet especially excess amounts of carbohydrate, insulin
is secreted in great quantities. In turn, the insulin plays an
important role in storing the excess energy. In the case of
carbohydrates, it causes them to be stored as glycogen
mainly in the liver and muscles. Also all the excess
carbohydrates that cannot be stored as glycogen are
1 converted under the stimulus of insulin into fats and stored
2 in the adipose tissue.”
~ Arthur C Guyton and John E Hall - Textbook of Medical Physiology
11th Edition 2006 pp 961-962
 Leptin Resistance – when your brain doesn't receive the leptin
signal, it erroneously thinks that your body is starving — even
though it has more than enough energy stored.

“So fat people are

fat not because they
overeat – they
overeat because
they are fat.”
CONSEQUENCE OF LEPTIN RESISTANCE,
Once your subcutaneous fat stores are full, the excess energy from A HORMONAL DEFECT
food gets stored in WRONG PLACES – VISCERAL and ORGANS
HIGH-CARB = HIGH INSULIN
HIGH-CARB IS AN EXPERIMENT
INSULIN promotes FAT to be AND THE RESULTS ARE IN:
STORED for LATER USE
INSULIN STOPS FAT BURNING TYPE 2 DIABETES
OBESITY
“Where there is great abundance of energy giving foods in the diet
especially excess amounts of carbohydrate, insulin is secreted in KIDNEY FAILURE
great quantities. In turn, the insulin plays an important role in storing
the excess energy. In the case of carbohydrates, it causes them to be
HEART DISEASE
stored as glycogen mainly in the liver and muscles. Also all the excess ALZHEIMER’S / DEMENTIA
carbohydrates that cannot be stored as glycogen are converted under
the stimulus of insulin into fats and stored in the adipose tissue.”
Manila / EDSA Transport Crisis

FACT (Commuters)
MYTH (Government

FACT OR MYTH
HEALTH Crisis
Poor Diet/ Nutrition
HIGH-CARB FACT (Obesity, Diabetes, Alzheimer’s)
is
MYTH (Sugar is “Assuming”)
NOT HEALTHY
FACT (Sugar is Killing Us)
 EAT BUTTER
Scientist labeled fat the enemy.
2014 – JUNE 23
Why they were wrong.
NO “One-Size, Fits-All” – LOW-CARB is an OPTION
 FACT OR MYTH
“Consumption of Excess
Sugar is the cause of
Obesity & Insulin Resistance
that leads to Type 2
“Consumption of Excess Sugar
Diabetes.”

 ✓
Causes Diabetes”
 FACT OR MYTH
“Margarine is NOT Healthy.”
Margarine is a processed food
that is designed to taste and
look similar to butter. It is often
recommended as a heart-


healthy replacement.
“Margarine is Healthy”
 ME N=1 (50 YO, GLUTEN)
PATIENT to OTHERS
2012-Oct – Found Out Gluten-Intolerance
2012-Nov – Started Low-Carb, High-Fat
Since then, tried different things
Keeping what works
Ditching what’s not
Continue the Learning Process
Sharing Information Until Everyone is Well

MANG ERNIE (61 YO, T2DM)

PATIENT to PATIENT
2015 – Diagnosed with Type 2 Diabetes
2019-June-14 – Met yours truly on a flight from Dubai to Clark
2019-June-15 – Started Low-Carb, High-Fat
2 months after– removed Metformin and Glim
(BG medications)
3 months after – removed Losartan
(BP medications)
 DR. RICHARD BERNSTEIN (85 YO, T1DM)
PATIENT to DOCTOR
Age 12 – Type 1 Diabetes
Engineering before Medical School
1969-Oct – Started Testing BG by Himself
Kept Experimenting until Low-Carb Stabilizes his Sugar
1977, age 45, went to Medical School to become an Endocrinologist
(Because No One Wants to Publish his Findings – How to Control Blood
Sugar by going on a Low-Carb, High-Fat Diet)

DR. TED NAIMAN (AUTO-IMMUNE)

PATIENT to DOCTOR
20+ Years – Treating Patients on Low-Carb, High-Fat
Nearly Vegetarian – Coming from SDA Family
Learned Low-Carb from One of His Patients
After Reading About Dr. Robert Atkin’s books/ diet
“They treated me like I was the dumbest person in the world. They
said. ‘what do you think happened to his cholesterol? He probably had
a heart attack in the parking lot.’ ”
 SAMI INKINEN (TRI-ATHLETE)
CEO & CO-FOUNDER OF VIRTA HEALTH
Found out that He’s pre-diabetic despite his “Fitness” and
his obsessive record-keeping, Inkinen missed one risk factor.
"Sugar," he says with contempt, "that's getting us all sick.

DR. PETER ATTIA (TRI-ATHLETE)

LIPIDOLOGIST / SURGEON
PRES. & CO-FOUNDER OF NUSI
Just like Sami, Peter found out that he’s pre-diabetic
despite being “fit”
Attia co-founded and served as President of Nutrition Science
Initiative (NuSI) with Gary Taubes in 2012
 JEFF CYR (60 YO, T2DM)
PATIENT to OTHERS
Age 17 – Overweight and Smoker Since
30 years trying different weight-loss diet
2011 Nov – diagnosed with Auto-Immune Fatal Liver Disease (Primary
Sclerosing Cholangitis - PSC) causes liver cirrhosis leading to total liver
failure, only cure would be to get a liver transplant
Never went on a Liver Transplant
His liver healed itself thru Low-Carb, High-Fat Diet

“TON-TON” (52 YO, T2DM)

Went Low-Carb, High-Fat after learning he has
Fatty Liver and Type 2 Diabetes
Two (2) Months After – His Fatty Liver is Gone and
Blood Sugar is Normal
“REN-REN” (54 YO, ATHLETIC)
Runner/ Tri-Athlete
No Known Medical Issue based on last 3 years Lab Tests
Had a Total Liver Failure and Undergone a Liver Transplant
DRA. JOSEPHINE GRACE CHUA ROJO
Pinay MD
Author and Advocate of this Way of Life
Perfect At Last - WEIGHT
An Evolutionary Perspective's Guide on Attaining
an Ideal Body Weight the Fastest, Most Natural
Way
Perfect At Last – HEALTH
Eat To Heal
 FUEL SOURCES
GLUCOSE KETONE

Carbohydrates – stored in Fat, Fat – process known as “beta-

the blood as “glucose” or in
the liver and muscles as
“glycogen”
Protein – Gluconeogenesis
(GNG) is the creation of new
glucose from amino acids &
non-carb substrates
Glycerol – GNG from
Triglycerides the form that
dietary fats take
30% oxidation” where there is an
Carb, increase in Acetyl-CoA, which
55%
Protein, turns into acetoacetate then shifts
15% to beta-hydroxybutyrate, the
ketone body that floats around in
DON’T HIGH-CARB
the blood to then provide energy
to the body and brain.
DO THESE
Carb, As the brain cannot utilize fatty
Protein, 5% acids as an energy source (unless
25% converted to a ketone), the
Fat, glycerol component of
70%
triglycerides can be converted into
glucose, via GNG.

LOW-CARB
 SATURN
IS LOW-CARB SAFE ?
In fact, according to the USDA, “The lower limit of dietary
carbohydrate compatible with life apparently is zero, provided that
adequate amounts of protein and fat are consumed.”
see p275 - USDA Dietary Reference Intake for Energy, Carb, Fiber, Fat, Fatty Acids, Cholesterol,
Protein and Amino Acids

WHO NEEDS LOW-CARB ?

Mostly, those who have Diabetes – Type 1 and Type 2, Fatty Liver
Disease and Metabolic Syndrome or Obesity.
Those who needs to lose weight and/or wants to stay healthy,
reverse or delay sickness, improve the quality of life.
 WHAT TOSATURN
EAT ON LOW-CARB ?
Meat, fish, eggs, vegetables growing above ground
and natural fats (like butter, virgin coconut oil, egg
yolks, fatty fish and meat)
EAT AS MUCH REAL FOODS

WHAT TO AVOID ON LOW-CARB ?

Sugar and starchy foods (like bread, pasta, rice, beans
and potatoes)
AVOID PROCESSED FOODS
If it comes with a label think of it as a “WARNING” label
 WHAT TOSATURN
EAT ON A VERY LOW-
OR ZERO CARB ?
Meat, fish, eggs, green-leafy vegetables and natural
fats (like butter, virgin coconut oil, egg yolks, fatty fish
and meat) EAT AS MUCH REAL FOODS

WHY GRAINS ARE TO BE AVOIDED ?

Rice, Wheat, Oats, Corn, Sugar Cane or Cereal Grains
are GRASS plants
Humans are NOT Grass-Eating Animals or
“RUMINANTS” and DON’T “chew the cud” ?
WHAT TOSATURN
EAT ON LOW-CARB ?
REAL FOOD
LOCAL, SEASONAL, NATURAL
✓
“MINDFUL”

 WHAT TO AVOID ON LOW-CARB ?

AVOID PROCESSED FOODS
AVOID VEGETABLE OILS FROM SEED
AVOID TRANS-FAT
“HYDROGENATED” = “ARTIFICIAL”
 SATURN
WHAT ARE THE SIDE EFFECTS OF LOW-CARB?
A phenomenon referred to as the keto or low-carb flu – things like
headaches, fatigue, and nausea can pop up in the first week or so.
It happens because your metabolism needs time to adjust to running
on fat instead of carbs.
The good news is — it’s temporary.

HOW TO GET RID OF LOW-CARB / KETO FLU?

Eat More Fat and Protein
Increase your Salt and Water intake
Drink Bone Broth
Get Plenty of Sleep
Take Supplements – Vitamins & Minerals
HOW DO YOUSATURN
KNOW IF IT’S WORKING ?
More Energy and Better Endurance
Not Hungry and Reduced Cravings
Sharp Mind and Clear Thinking
You’re Losing Body Fat

HOW TO AVOID LOW-CARB MISTAKES ?

Hidden Sugar (Many Names and Aliases)
Too Much Protein
Fat Phobia and Fat Mania
Snack Attack
Counting Calories
PILLS or LIFESTYLE CHANGE?
Try WELLNESS over ILLNESS.
Keep it Simple. Trust the Process.
“When the facts change, I change my mind.
What do you do, Sir / Ma’am?” ~ John Maynard
Keynes
To be truly wise, self-knowledge and understanding of
“why you do what you do”
is the core of wisdom.
You are the one who makes me happy
When everything else turns to gray
Yours is the voice that wakes me mornings
And sends me out into the day

You are the crowd that sits quiet listening to me

With all the mad sense I make
You are one of the few things worth remembering
And since it's all true, how can anyone mean more
to me than you.

THANK YOU
Does anyone have any questions?

Allan Lenon Cura

alcura@yahoo.com