Forty three patients with hepatic steatosis seen in the liver clinic at Princess Alexandra Hospital between 1999 and 2000 were invited to participate in the study. Informed consent was obtained from each patient and the study protocol was approved by the hospital research ethics committee. Criteria for entry into the study were liver biopsy demonstrating ⩾grade 1 steatosis, overweight or obese (BMI ⩾25 kg/m2 in Caucasians and ⩾23 kg/m2 in Asians) or weight gain of >10% of usual body weight within 12 months, and alcohol consumption <10 g/day.
Since most sauces were out the question and a whole range of products no longer allowed on my plate, I needed to cook pretty much everything from scratch. This got me making old recipes I’ve not made in a while, as well as researching and cooking new meals. You know exactly what’s in your meal if you make it yourself! I really feel that this is the key on how to detox from sugar.
In addition to liver problems, people with fatty liver disease and NASH need to be more worried about heart disease and stroke. Their risk of dying from cardiovascular disease is twice as high as people that don't have NASH. One reason may be related to the inflammatory and other factors pumped out by a fat-afflicted liver cells that promote damage to the insides of arteries and make blood more likely to clot, a combination that can lead to heart attack or stroke.
We hypothesized that short-term weight loss in obese men with metabolic syndrome improves the kinetics of LDL and HDL metabolism by increasing the catabolism of LDL apoB-100 and delaying the catabolism of HDL apoA-I and that these effects relate to changes in plasma RBP-4 and adiponectin levels. We also explored the corresponding relationship with alterations in plasma CETP and PLTP activities. Although our focus was LDL and HDL kinetics, for completeness we also confirmed the effect of weight loss on VLDL apoB-100 kinetics.
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First, let’s be clear: There’s no such thing as miracle metabolism boosters. No matter what you see in ads or hear in your running circles, there are no special supplements or super foods that can blast off unwanted pounds while you sleep. But you can and should take steps to keep your metabolism running at its hottest, because the same steps you take to stoke your calorie burn also improve your athletic performance and help keep you healthier for life.
Blood samples for measurement of liver enzymes, cholesterol, triglycerides, glucose, and insulin were obtained after an overnight fast at months 0, 3, and 15. Routine biochemical tests were performed using a Hitachi 747-100 analyser (Roche, Australia). Circulating insulin was determined using the Tosoh AIA600 analyser two site immunoenzymometric assay (Tosoh Medics, San Francisco, California, USA) with a coefficient of variation of 4–5%. Insulin resistance was determined using the homeostasis model of assessment (HOMA)19 with an upper threshold of 1.64.20
At enrolment, BMI had a strong negative correlation with the HRQL physical component score (rs = −0.48, p = 0.004) and was also negatively correlated with four SF-36 health domains, including physical functioning (r = −0.54, p = 0.001), general health (r = −0.40, p = 0.02), social functioning (r = −0.40, p = 0.02), and bodily pain (r = −0.40, p = 0.03). Compared with population norms,23 both the PCS and MCS were significantly decreased (p = 0.0003 and p = 0.0007, respectively) (fig 4A, B) and seven of the eight SF-36 health domains scored significantly lower in patients with chronic liver disease at t = 0. After the initial three month intervention, PCS and MCS significantly increased (p<0.0001 and p = 0.004, respectively) (fig 4A, B) and all but one health domain were comparable with population norms. In patients who maintained weight at t = 15, both PCS and MCS remained significantly higher than enrolment scores (p = 0.005 and p = 0.003, respectively). In contrast, in patients who regained weight, PCS and MCS scores decreased after 15 months and were no different to those at enrolment (p = 0.12 and p = 0.06, respectively) (fig 4A, B). Although mean PCS score was higher at t = 0 in patients who maintained weight, this did not reach statistical significance (p = 0.10). There was no association between fibrosis score and quality of life in patients with chronic liver disease.
Grade of hepatic steatosis in patients before (1st biopsy) and after (2nd biopsy) weight reduction. Hepatitis C virus (HCV) genotype 1 (n = 4); HCV genotype 3 (n = 7); and non-HCV (n = 3). Total group median before = 2 and after = 1 (p<0.0001). Open symbols represent those patients with additional histological features of non-alcoholic steatohepatitis.
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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For starters, your body uses up tons of energy every day just to support all of your basic functions—from breathing, to growing and repairing cells, to signaling different hormones. This is called your basal metabolic rate, and it accounts for 60 to 75% of calories you burn daily. Even if you were to spend the entire day hanging out on the couch or laying in bed, your body would still burn these calories.
Still, it is important to recognize that some fruits, like papaya, pineapple, and mango, are higher in natural sugars than other types of fruit. That’s not an issue for most people, but those with type 2 diabetes should be mindful of portion size with these kinds of fruits, due to their potential to spike blood sugar. Fruits like raspberries, apples, and oranges have a relatively lower risk of throwing blood sugar levels out of whack.
What are the benefits of activated charcoal? Many people use activated charcoal, often in a drink, for its claimed health benefits, including the removal of toxins and promotion of kidney health. It is safe for most people, and there are no reported risks or adverse reactions. But what does the science say about the benefits of activated charcoal? We find out. Read now
Calorie density is the concentration of calories in any given volume of food. Certain foods have more calories packed into them – bite for bite or pound for pound – than others. Tomatoes, for example, have about 90 calories per pound. Bagels pack in more than 1,200 calories per pound. (It’s obvious that the bagels are higher – a lot higher – in calorie density.)
An initial step in detecting liver damage is a simple blood test to determine the presence of certain liver enzymes in the blood. Under normal circumstances, these enzymes reside within the cells of the liver. But when the liver is injured, these enzymes are spilled into the blood stream, and can lead to diseases like fatty liver, type 2 diabetes, obesity, and hepatitis. Several medications also can increase liver enzyme test results.
However, environmental influences are probably significantly more important. The Tarahumara Indians of northwestern Mexico, for example, traditionally have low cholesterol levels; you could say “it’s in their genes.” But a study by scientists at Oregon Health Sciences University found that the Tarahumaras’ cholesterol levels rose sharply, and in just a few weeks, when they were directed by the researchers to switch from their traditional fiber-rich, plant-based diet to a Western-style diet full of cheese, butter, oils, egg yolks, white flour, soft drinks, and sugar.5
Joanna Sochan is a Natural Medicine Practitioner and founder of Naturimedica Holistic Health & Wellness. She has a passion for helping her clients transform their lives by becoming healthy and well naturally. Joanna is an adrenal fatigue, sleep and gut health expert helping tired, stressed or unwell individuals to regain their energy, sleep better and be happier, more relaxed and calm. Joanna practices in Sydney and Lake Macquarie, Australia and also conducts Skype / phone consultations for clients Australia-wide. View full bio.
Firstly, in a randomized four-arm cross-over study, blood βHB concentrations were compared following ingestion of equal amounts of βHB as a KE or a KS at two doses by healthy volunteers at rest (Study 1; n = 15). Secondly, in a randomized five-arm cross-over study, inter- and intra-participant repeatability of ketosis was examined following ingestion of identical KE drinks, twice whilst fed and twice whilst fasted. As a control, participants also consumed one isocaloric (1.9 kCal.kg−1) dextrose drink (Study 2; n = 16). Finally, blood d-βHB was measured after equal amounts of KE were given as three drinks (n = 12) or a constant nasogastric (NG) infusion (n = 4) (Study 3; total n = 14) over 9 h.
SOURCES: National Heart, Lung and Blood Institute: "High Blood Cholesterol: What You Need to Know." National Cholesterol Education Program of the National Heart, Lung and Blood Institute: "Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III)." Mayo Clinic: "Dietary fats: Know which types to choose." Antonio Gotto, MD, the Stephen and Suzanne Weiss Dean, Weill Medical College of Cornell University, New York, N.Y. National Heart, Lung and Blood Institute: "Introduction to the TLC Diet." WebMD.com: "Therapeutic Lifestyle Changes (TLC) diet for high cholesterol." Reuters Health: "Moderate Exercise Can Improve Women's Cholesterol." Harvard HealthBeat: "What to Do About High Cholesterol." National Heart, Lung and Blood Institute: "Cholesterol-Lowering Medications and You." American Heart Association: "Side Effects of Cholesterol-Lowering Drugs."
Eating the Wheat Belly way is rich, varied, and delicious! Get some additional inspiration for wheat/grain-free dinners with these recipes. This will also sign you up for the Wheat Belly newsletter featuring additional, delicious recipes and the latest information about new developments in the Wheat Belly lifestyle! Enter your name and email to get started!
Sometimes it is helpful to specifically address the issue of liver health as a liver clogged with fat is a weak link in the metabolic chain. This can be done by increasing lipotropic nutrients and nutrients that protect your liver. It generally means restricting carbohydrates somewhat (not completely), so as to induce fat burning. This can be enhanced with a higher protein intake, especially whey protein. A one to four week program, utilizing whey protein at each meal, may help get you on track or help you break through a weight loss plateau.
Lastly, EK products in general are usually in the form of salts, which is why they are referred to as BHB Salts. The BHB ketones are bound to common salts such as sodium, calcium, magnesium and potassium to improve absorption rate. These salts are also the core electrolytes your body needs to help you avoid feeling mentally drained and physically lousy during the keto-flu transition period.
Dr. Ben Wedro practices emergency medicine at Gundersen Clinic, a regional trauma center in La Crosse, Wisconsin. His background includes undergraduate and medical studies at the University of Alberta, a Family Practice internship at Queen's University in Kingston, Ontario and residency training in Emergency Medicine at the University of Oklahoma Health Sciences Center.
Fasting for longer than a few days can be extremely hard on your liver. The rationale behind it is that because your liver has been overloaded by eating too much, then not eating much of anything for an extended period of time will give it a break and help dump the stagnant fat and toxins. There is an element of truth to this notion, but it is not without rather significant risk. When you don't eat protein your liver actually slows down and you can seriously impair your metabolism and detoxification function. When scientists want to study animals with defunct liver function they simply take the protein out of their diets until their livers quit working. Even upon protein re-feeding it can take six months for their livers to recover. It is far better to follow the Five Rules of the Leptin Diet and provide related support as I have suggested. This will gradually undo the problem over time without running the risk of fast-induced liver trauma.
HRQL was measured at months 0, 3, and 15 using the short form 36 (SF-36) questionnaire.22 The SF-36 questionnaire measured eight multi-item scales called health domains (physical functioning, physical role limitation, bodily pain, general health, vitality, social functioning, emotional role limitation, and mental health). Scores were assembled and transformed using previously described methods.22 Higher transformed scores indicated better health. Two summary scores, the mental component score (MCS) and the physical component score (PCS), were calculated via a weighted combination of the eight health domains. SF-36 scores obtained from patients with chronic liver disease were compared with Australian population norms.23
Hepatitis C causes chronic hepatitis. An infected individual may not recall any acute illness. Hepatitis C is spread by exposure to body fluids (needles from drug abusers, contaminated blood, and some forms of sexual contact). Chronic hepatitis C may lead to cirrhosis and liver cancer. At present, there is no vaccine against this virus. There is a recommendation to test all people born between 1945 and 1965 for Hepatitis C antibody to identify people who do not know that they have contracted the disease. Newer medications are now available to treat and potentially cure Hepatitis C.
Fatty liver, or hepatic steatosis, refers to excessive fat accumulation in the liver. In the absence of high alcohol consumption, it is termed non-alcoholic fatty liver disease (NAFLD). Obesity, and medical conditions such as hypertension, hypercholesterolemia, and diabetes, are risk factors for the development of NAFLD. In some patients, fat causes liver inflammation, or steatohepatitis; also referred to as non-alcoholic steatohepatitis (NASH). NASH may eventually cause liver scarring (fibrosis), leading to cirrhosis.
Understanding why some people have high cholesterol and some do not has a lot to do with the interplay of your genes coupled with your environment. Your genes and your environment—in this case, what you eat and how much you exercise—combine to form a baseline risk for developing high cholesterol. If you eat a diet that is high in fat, like high-fat meats, fried foods and high-fat cheeses, you are increasing your risk of both obesity and high cholesterol.
If you doubt that this advice could be wrong, just look around. We have tripled our obesity rates since 1960, and in the last decade, cases of type 2 diabetes in children have increased by over 30 percent. In 1980, there were no children with type 2 diabetes (formerly known as adult onset diabetes), and now, there are over 50,000. Seven out of ten Americans are overweight. The advice is not working. Could it be the wrong advice?
In addition to decreasing serum ALT levels, weight reduction significantly decreased fasting insulin levels, and subsequent weight maintenance resulted in a sustained improvement (p = 0.03) (fig 3). In patients who regained weight, there was no significant change in fasting insulin levels between t = 0 and t = 15 months (p = 0.75) irrespective of the amount of exercise reported during the intervention. The amount of weight loss correlated with the reduction in fasting serum insulin levels (r = 0.46, p = 0.035) but not with the change in HOMA score (p = 0.72). Despite similar changes in weight, patients with HCV had a significantly greater decrease in fasting insulin during the initial three month period compared with non-HCV patients (p = 0.01) but there was no difference between groups at 15 months (p = 0.61).
Another study examining the effects of a ketogenic diet (30% protein, 8% carbohydrate and 61% fat) among 12 healthy, non-obese men also demonstrated similar results. The average LDL-cholesterol levels before the participants started the diet were 2.87 mmol/L, they increased to 3.22 mmol/L during the third week of the diet and by the end of week 6, the LDL-cholesterol levels were back to normal (6).
Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.
Ketogenic diets have been successfully used to treat diseases that have an underlying metabolic component, effectively decreasing seizures in recalcitrant pediatric epilepsy (Kossoff et al., 2003), lowering blood glucose concentrations in type 2 diabetes mellitus (Feinman et al., 2015) and aiding weight-loss (Bueno et al., 2013). Emerging evidence supports several clinical uses of ketogenic diets, for example in neurodegenerative diseases (Vanitallie et al., 2005), specific genetic disorders of metabolism (Veech, 2004) and as an adjunct to cancer therapy (Nebeling et al., 1995). Ketone bodies themselves may underlie the efficacy of the ketogenic diet, either through their role as a respiratory fuel, by altering the use of carbohydrate, protein and lipids (Thompson and Wu, 1991; Cox et al., 2016), or through other extra- and intracellular signaling effects (Newman and Verdin, 2014). Furthermore, ketone metabolism may offer a strategy to improve endurance performance and recovery from exercise (Cox et al., 2016; Evans et al., 2017; Holdsworth et al., 2017; Vandoorne et al., 2017). However, achieving compliance to a ketogenic diet can be difficult for both patients and athletes and may have undesirable side effects, such as gastro-intestinal upset (Cai et al., 2017), dyslipidemia (Kwiterovich et al., 2003) or decreased exercise “efficiency” (Edwards et al., 2011; Burke et al., 2016). Hence, alternative methods to raise blood ketone concentrations have been sought to provide the benefits of a ketogenic diet with no other dietary changes.
Blood d-βHB, pH, bicarbonate (HCO3-) and electrolytes measured in arterialized blood samples from resting subjects (n = 7) following a ketone ester or salt drink containing 3.2 mmol.kg−1 of βHB. Shaded areas represent the normal range. Values are means ± SEM. (A) Venous blood d-βHB. (B) Arterialized blood pH. (C) Blood bicarbonate. (D) Blood potassium. (E) Blood sodium. (F) Blood chloride. †p < 0.05 difference between KE and KS, *p < 0.05 difference from baseline value.
As tons of Bulletproof success stories have shown, it’s actually easy to lose weight, regain normal hormone levels and control your appetite through Bulletproof Dieting. If you eat the higher amount of healthy fats recommended on the Bulletproof Diet, get your carbs mostly from nutrient-rich vegetables, and use Bulletproof Intermittent Fasting, then you’ll be doing your hunger-and-weight-control system a favor by dipping often into the fat-burning state of ketosis.
— CAUTION: If you are pregnant, nursing, taking any medications, or being treated for any medical condition, consult your doctor before use. Discontinue use and consult your doctor if any adverse reactions occur. CAUTION: Do not exceed recommended dose. This product is not intended to be used with a standard diet. For best results, should be taken in conjunction with a healthy ketogenic diet and regular exercise program. Individual results may vary. Pregnant or nursing mothers and individuals with a known medical condition should consult a physician before using this or any dietary supplement. Use only as directed. Some people might experience slight intolerance to the product. Please use caution if you have allergies or sensitivities to any of the listed ingredients. If you are pregnant, nursing, or have a medical condition, please consult with your physician before use. If you have any questions about consuming this dietary supplement, consult with your health care professional before using. If you use prescription drugs or over-the-counter medications, are unaware of your current medical condition or have a pre-existing medical condition(s), consult with your health care professional before using. Discontinue use immediately if you experience any adverse symptoms or reactions while taking this product. Discontinue use 2 weeks prior to surgery. Do not use if your health status is unknown. Do not use if safety seal is damaged or missing. Keep out of reach of children and pets. Store in a cool, dry place, away from heat moisture. For questions please contact Codeage through Buyer-Seller Messaging. CAUTION: Do not exceed recommended dose. Pregnant or nursing mothers, children under 18, and individuals with a known medical condition should consult a physician before using this or any diet supplement. —
Non-exercise adaptive thermogenesis (NEAT) is the next part of your metabolism, and it's basically made up of those extra things your body does that aren’t really exercise, but that still cost energy (think: fidgeting, shivering, and all the things you do to go about your day, like walking and standing). It accounts for about 20 percent of your metabolism, and it can vary from day to day depending on things like what you’re doing to what you're eating.
The prevalence of obesity and overweight has risen at an alarming rate over the past 20 years.1 In addition to increasing the risk of the development of type 2 diabetes, hypertension, and dyslipidaemia, excess body weight also has an adverse effect on the liver. Non-alcoholic fatty liver disease (NAFLD) is an increasingly recognised condition that is often seen in patients who are overweight or diabetic or in those with the insulin resistance syndrome.2 It encompasses a wide spectrum of liver pathology, ranging from steatosis to steatohepatitis, fibrosis, and cirrhosis.3 In patients with NAFLD, the clinical risk factors that are associated with liver injury include elevated body mass index (BMI), visceral adiposity (increased waist circumference), presence of type 2 diabetes, and systemic hypertension.2,4,5
Solutions – switch to organic food as much as possible, avoid all chemical sprays and commercial household cleaning products, use organic cosmetics, shampoos and body lotions. Embark on a supervised, 4-6 week detoxification program at least twice a year (beginning of spring and autumn are good times) when you can slowly and safely excrete the toxins over time.
It’s only with daily physical activity and healthy lifestyle choices that you can, for example, lose 20 pounds in 30 days. The interest in raspberry ketones is out there, and there has been an increase in scientific research. Hopefully more evidence involving human experiments will clear up this controversial topic, but for now the results are unclear.
Nutritional ketosis has been shown to be safe and effective for children with epilepsy. And with all of the supplements available there is an increased interest in using exogenous ketones for seizures. Maybe try searching for clinical trials that are using them for children with epilepsy. Or contact one of the teaching hospitals that specialize in this and see if they have any experience using it with their patients? Good luck.
The catabolic changes in HDL with weight loss could relate to an increase in HDL particle size, which in turn may be a consequence of a reduction in the plasma VLDL triglyceride pool available for exchange with HDL (27). Increased adiponectin can inhibit hepatic lipase activity (28), which could account for the partial correlation in our study between changes in plasma adiponectin and HDL apoA-I FCR. A “balancing feedback” mechanism probably accounts for the tight correlation between changes in catabolism and production of HDL apoA-I after weight loss. Furthermore, the fact that HDL underproduction offset the HDL-elevating effect of depressed HDL catabolism could in part reflect the impact of lowered dietary fat intake on the hepatic expression and secretion of apoA-I (29). However, we found no significant correlation between the changes in HDL apoA-I production rate and dietary saturated fat intake in our weight loss group. That there was no significant correlation between the changes in LDL and HDL FCR suggests that different mechanisms underlie these alterations in lipoprotein metabolism after weight loss.
Intellectual property covering uses of dietary ketone and ketone ester supplementation is owned by BTG Ltd., the University of Oxford, the National Institute of Health and TΔS Ltd. Should royalties ever accrue from these patents, KC and PC, as inventors, will receive a share of the royalties under the terms prescribed by the University of Oxford. KC is a director of TΔS Ltd., a company spun out of the University of Oxford to develop and commercialize products based on the science of ketone bodies in human nutrition. At the time of data collection and manuscript preparation, BS was an employee of TΔS Ltd., funded by the Royal Commission for the Exhibition of 1851. SH is an employee of NTT DOCOMO, Inc. (Japan). The other authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
In fact, a recent study in the American Journal of Clinical Nutrition showed that even after 8 weeks of weight loss that resulted in significant reductions in CCK, just one week of ketosis returned CCK to baseline (pre-weight loss) levels. In other words, even if you use famine-level calorie restriction to lose weight, you’d better pound the butter and cut carbs at the end unless you want to crave food all the time.
A ketogenic diet helps control blood sugar levels. It is excellent for managing type 2 diabetes, sometimes even leading to complete reversal of the disease. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels, reduces the need of medications and reduces the potentially negative impact of high insulin levels.
Coyle recommends finding a qualified clinic or exercise physiologist for the best experience. He says the equipment matters—there are good ones and there are cheap ones—but the investment should be in a qualified tester. "Precision matters in this testing, but again, I'll say the most important thing is the consult itself. The interpretation and the lens through which the tester is looking when giving the guidance."
Once you’ve found the ideal macros ratio to suit your goals, you need to track your daily food intake. Fortunately, we have the best app for tracking macros. With easy-to-read graphs, a changeable macros ratio, and a comparison between your goals and your actual intake, you can stay on track. You’ll lose weight, gain strength, balance your hormone levels, and increase your energy levels, so you feel like a new you.
We keep talking about “energy” without mentioning a way to measure it. One useful way to measure energy is in calories – whether we’re measuring the energy in foods or the energy our bodies expend, we can measure both in calories. There are sophisticated ways of measuring metabolism that we use in physiology labs, but most of us will never know how many calories we use at rest, and it probably doesn’t matter.
If your doctor has advised you to lose weight, then it can help to know that even a little weight loss makes a big difference to your health. Losing just 10% of your body weight will help lower your cholesterol and triglyceride levels, your blood pressure, your risk of diabetes and your risk of some types of cancer. It also takes the stress off your joints, making it easier to move about.
To make matters more confusing, Ana Reisdorf, MS, RD, said there is no recommendation for sugar grams separate from total carb grams; while there is a recommendation for added sugar, total sugar gets a lot more confusing since foods like fruit and whole-grain carbs also contain sugar. And while the FDA revealed that new food packaging will distinguish between grams of total sugar and added sugar on the nutrition label, that feature is currently not on the market.
Reach for whole wheat bread or pasta, brown rice, or quinoa over the white stuff. Doing so could help your body torch nearly 100 more calories per day, according to a recent Tufts University study. Why? Whole grains are rich in fiber, which the body expends lots of energy trying to digest. (It doesn’t succeed though because fiber is indigestible. In the end, it passes through your body without being absorbed. ) You’ll also find fiber in fruits and vegetables, beans and legumes, and nuts and seeds. Eat up!
Fatty liver disease is a preventable illness with the promotion of a healthy lifestyle including a well-balanced diet, weight control, avoiding excess alcohol consumption and routine exercise program. These lifestyle modifications do not guarantee success in disease prevention as some people will develop fatty liver disease even with maximized lifestyle practices.
Portal hypertension: Because the liver has such a great blood supply, damage to the liver tissue can increase pressure within the blood vessels in the liver and adversely affect blood flow to other organs. This can cause spleen swelling, and the development of varices or swollen veins in the gastrointestinal tract, from the esophagus (esophageal varices) and stomach to the anus (these are different than the swollen veins of hemorrhoids).
This was about cutting back, not depriving myself and feeling miserable, so if something came up (a work birthday party, a nice dinner with dessert), I wouldn’t turn it down. Besides, I’ve learned over the years that it’s easier to form good habits if you’re not so strict with yourself. A total sugar deprivation probably would have lasted until day two. Okay, okay, day 1.5.