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The key to health is eliminating toxicities and deficiencies! - Dr. William R. Kellas

Healthy Habit # 1 — Keep Your Body in the Fat Burning Mode

Your Body is Like a Car

It Needs Maintenance


If you could only have one car to last your entire lifetime... what good maintenance habits would you establish to make that car last your whole life. Likewise, with your one and only body, what healthy maintenance habits are you implementing so that your body will stay healthy for a lifetime?

Six Habits of Health

  1. Keep Your Body in the Fat Burning Mode
  2. Keep Your Body Free of Toxins
  3. Eliminate Nutrient Deficiencies
  4. Keep Your Oxygen and Hydrogen Levels High
  5. Stimulate DNA Repair
  6. Keep Learning About Health


Keep Your Body in the Fat Burning Mode — So That Your Mitochondria Last Much Longer!


Question: If you knew that using a particular grade of fuel in your car, would increase its engine lifespan by 30 percent or more, and that fuel didn't cost more money, would you choose the 30-percent-longer-lifespan-fuel for your car engine?

Answer: Of course you would! Then do the same for your cellular engines called mitochondria - give your mitochondria the fuel that makes them last longer!


Burning carbon fuels releases ENERGY — and also creates damaging byproducts along with the release of energy. In the case of car engines that damaging byproduct is heat. In human mitochondria the damaging byproducts are free radicals — that strip molecules of their electrons, ruining cell integrity, creating a cascade of inflammation and lessening lifespan.

In regard to fuel for human mitochondria the reality is that burning sugar generates more than twice as many free radicals as does burning fat. Therefore, a person will stay healthier and live longer if his or her cells burn fat, and not sugar.

According to Dr. Ron Rosedale click to read his bio:

"If I were to summarize in a single sentence what practice would best promote health, it would be this:

Health and life span are determined by the proportion of fat versus sugar people burn in their cells throughout their lifetime and so the more fat that one burns as fuel, the healthier a person will be, and the more likely he or she will live a long time; and the more sugar a person burns, the more disease ridden and the shorter a life span a person is likely to have."

Combustion Engines Create Damaging Byproducts - That's the Nature of Combustion

Minimizing That Combustion Damage is an Act of Intelligence

Combustion engines run most efficiently (IE, with the least creation of damaging byproducts) when burning the optimal fuel for the particular type of combustion engine — IE, jet fuel for jet engines, diesel fuel for diesel engine, gasoline for gasoline engines. It isn't a good idea to use motorcycle fuel in an airplane or diesel fuel in a gasoline engine and vice-versa. If you do use an inappropriate fuel, what do you imagine might happen?

wrong fuel

You could predict, for instance, that a gasoline engine will run for awhile with diesel fuel. But, you can also correctly predict that overtime the gasoline engine would be damaged by using that non-optimal fuel. It's the same with mitochondria (cellular engines) of the human body. If mitochondria don't burn the optimum fuel, they will be damaged sooner than they might have been.

Mitochondria (cellular engines) can burn either of two types of fuel — sugar (carbohydrates) or fat (which includes stored fat, dietary oil and all types of fatty acids, including ketones). In point of fact, our cellular mitochondria burn fat far more efficiently than sugar.

  • Fat is the best fuel for mitochondria because it burns twice as efficiently as burning sugar, in terms of energy produced relative to damaging byproducts of combustion. Therefore, fat is the fuel for human cells to burn for maximum longevity and health.

This is the number one habit of lifetime health:

Make sure that your cells are burning fat, not sugar.

Whatever else you do for your health make sure you do what it takes to keep your cells in fat burning mode.

The rewards of more-disease-free life and a longer lifespan are just too great to skip the habits that enable fat burning in your cells. If you don't want to read the details about fat burning, and just want to know what to do to ensure fat burning occurs in your body's cells, then click here.

fat burner or sugar burner

What Influences Whether Our Cells Burn Fat or Sugar?

The answer is that the amount of the chemical messenger Leptin that the Hypothalamus can sense in the bloodstream determines whether our bodies burn fat or sugar.

  • The Hypothalamus (gland in the brain) constantly monitors the blood for the presence of Leptin molecules.
  • If the Hypothalamus can sense a normal amount of Leptin  in the blood then it will instruct the cells to  burn fat (that's the desirable metabolic mode for both health and longevity).
  • If, however, the Hypothalamus cannot sense enough Leptin in the blood, it will instruct the cells to burn sugar and store fat (this is a powerful, survival mechanism).

The Leptin Metabolic Mode switch operates as follows:

hypothalamic leptin switch
  1. Chemical messenger molecules called Leptin are made in fat cells and circulate through the bloodstream.
  2. The amount (number of molecules) of Leptin circulating in the blood is sensed by the Hypothalamus (gland in the brain).
  3. When the Hypothalamus senses sufficient Leptin in the bloodstream, the Hypothalamus knows that a famine or "lack of eating" is NOT OCCURRING and “feels” no urgency or need to conserve fat and, therefore, signals for the body’s cells to burn fat.
  4. Conversely, if very little Leptin is detected in the bloodstream the Hypothalamus will interpret this to mean that a famine or "lack of eating" is occurring. The Hypothalamus will then panic and instruct the body to conserve fat (by lowering the metabolism) and by sending out (via insulin secretion) the instruction to the cells of the body to ONLY burn sugar.
  1. When the Hypothalamus believes a famine is occurring it will keep signaling for sugar burning and fat storing until the Leptin level increases. Adequate Leptin level is how the Hypothalamus knows that the famine is over.
  2. That's all well in good in a world where food supplies vary. In, our modern world of plentiful food, people tend to overeat calories and store too much fat. Overtime, that fat storage causes Leptin levels to rise to excessively high levels... so high that the Hypothalamus’s Leptin sensors can become damaged and not able to sense Leptin. Once leptin receptors are desensitized, the Hypothalamus will measure Leptin as beging zero even if a person is very overweight and Leptin levels are actually very high.
  3. If that wasn't enough of a problem, when one is in the sugar burning mode, addictive behaviors are easily acquired. That’s because the Hypothalamus gland is at the center of our reward and motivational behaviors. When the Hypothalamus is stressed from not being able to detect Leptin, it is quick to rewire the brain to look for “other sources of comfort”. Anyone who is trying to overcome harmful addictive behaviors, should get Leptin levels into normal range, almost as a first priority.

Trying to work against the Leptin Survival Mechanism is like trying to swim upstream — very difficult. It is much easier to work "with" the Leptin energy management system — and we will show you how to do that.


Working with the Human Body's Leptin Management System

Out of small and simple things comes the greatest things in life. Learning how to keep your Hypothalamus sensitive to Leptin and how to keep Leptin in the fat burning range is one of those small and simple things that yields the most important result — long term health!

Leptin can be too little, just right or too much. Learning to keep it just right is really important.

leptin level meter

Too Little Leptin

  • A serum Leptin level that is less than 4.0 ng/ ml (bottom red area of “Leptin Meter”) corresponds to "we have a famine" mode, or/or a sugar, burning, fat conserving mode. When the leptin is too low (under 4 ng/ml) the Hypothalamus believes that because you have too little fat in your body for your own good it needs to make what fat you do have last longer. So, it sends signals to the body to conserve and try to build up more fat. It does this mainly by lowering your metabolic set-point in order to to store every incoming calorie as fat. This is a very good thing if you’re trying to survive a real famine (or illness).

Just the Right Amount of Leptin

  • A serum Leptin level that is between 4.0 ng/ml and 9.0 ng/ml (green middle area of “Leptin Meter” corresponds to "no famine mode" or the desirable (and very healthy) fat burning, high energy mode. With Leptin in this range, the Hypothalamus is not concerned about conserving energy and burns fat freely to give lots of capability to get things done. In this mode, you are more likely to not gain fat because your body’s cells will be burning fat to meet their energy needs. This is where you always want to be.

Too Much Leptin

  • A serum Leptin level that is above 9.0 ng/ml (top red area of "Leptin Meter") corresponds to a Leptin Insensitive Hypothalamus. It means that your Hypothalamus will send signals for your cells to be in the sugar burning, fat storing/conserving mode just as if there were a real famine. A Leptin insensitive hypothalamus means that your body has so much Leptin circulating in the blood that the Leptin receptors in the Hypothalamus have become insensitive to Leptin and can no longer measure the Leptin level. In this mode, even if one has a large amount of fat, and therefore, Leptin, the Hypothalamus reads the Leptin level as zero.
  • In this mode, your body will try to increase fat storage even though it is already too high. In this mode, the cells of your body will eventually become insulin resistant and blood sugar will rise. In this mode it is very difficult to lose weight nor matter how little food you eat because your "hypothalamus" is trying to turn every incoming calorie into fat.

Getting and keeping Leptin levels in normal range is our number one Habit of Health.

You can get a blood test for Leptin (from your Doctor) in order to SEE WHERE YOU ARE NOW in terms of Leptin. (* Or you can estimate Leptin based on body fat percentages. We explain how to do this later.) Once you get your Leptin blood test results (or an estimate based on body fat percentage), you can then figure out how to adjust your life-style and diet to get your Hypothalamus sensitive to Leptin and your Leptin level into the fat burning range.

Remember Leptin is made in fat cells and that means that body fat percentage drives Leptin levels. So, scientifically speaking, in order to stay in the fat burning mode and live the healthiest and longest possible, it is important to keep your body fat percentage in an optimal range.

When trying to predict metabolic mode a few additional factors, other than body fat percentage, come into play:

Pregnancy hormones override Leptin switching of metabolic mode and force fat burning to occur.

  • Nature does this to ensure a more constant energy supply to the fetus regardless of whether there happens to be a real famine going on and whether the mother is able to eat adequate amounts of food or not. Nature loves babies and rearranges a mother's metabolism to make sure the baby does well. This is the secret behind HCG dieting.

Women's bodies produce less Leptin than do men's bodies for the same amount of body fat.

The amount of sugar in the blood stream significantly changes the rate of Leptin production of Leptin in fat cells.

  • There is much more Leptin production with high blood sugar.
  • There is much less Leptin production with low blood sugar.
  • That means that for the same body fat percentage, reducing blood sugar can reduce Leptin production, and vice-versa.

Stress hormones (adrenaline, cortisol) force sugar burning to occur.

  • Sugar burns faster than fat. If there is an emergency, nature wants a person to have “instant” energy. That’s why, when your stress level (adrenaline and cortisol) goes up, your body prepares for fight or flight, and you start burning sugar. So, if you can't manage stress, then it will be difficult to stay in the fat burning mode regardless of Leptin level since the stress hormones will keep pushing the body into sugar burning mode.

Significant, prolonged exercise forces fat burning to occur.

  • After about 45 minutes of exercise, blood sugar is depleted and fat burning mode commences regardless of Leptin level and continues for an hour or two.

How to Ensure That You Become and Stay a Fat Burner!

If you’ve come to realize that you are currently a sugar burner and, therefore, permitting extra life-shortening damage to occur to your body, you will undoubtedly desire to get the cells of your body back into the healthy fat burning mode. Here are the things you need to do to accomplish that:

Basics for Fat Burning

  • Initially (when first changing from sugar burning back to fat burning), reduce eating sugar and carbohydrate rich foods to as close to zero as possible. Once you are solidly in the fat burning mode, you can eat carbohydrate rich foods as long as you don't go back into the sugar burning mode.
  • It is mandatory to deprive one’s cells of their “habitual sugar fuel” in order to get them to eat fat again.
    • Doing this is kind of like forcing a baby to nurse from its mother's breasts (after an interruption in nursing). The baby will fuss at first, and want the bottle (because the milk flows faster and easier). The whole household has to endure the baby's cries until the baby is hungry enough to accept what it is offered. Cells are just like babies. They want quick-to-satisfy-sugar, instead of the healthier fat.
    • What we're saying is that both cells and babies will "fight and fuss" for sugar or a bottle until they realize they don't have any other choice.
    • We suggest reading the book "the Rosedale Diet" by Dr. Ron Rosedale to learn more about the importance of the fat burning mode and his diet suggestions and recipes. Also, we recommend the WIN powdered drink mix program. It provides a very low carbohydrate nutritional powders that will help one's cells get great nutrition while encouraging the cells to burn stored fat.
  • It's important for managing Leptin levels to eat during half the day only (less than 12 hours a day) and to get adequate daily sleep so that Leptin is removed from the blood stream each night.
  • It is, also, quite important that you don’t eat food any closer than 3 hours before going to bed so that your Leptin levels do not rise while asleep. The only exception to this would be drink some herbal tea or eat a small amount of a low carb food such as an egg. If you do eat within the two hours before going to bed, you absolutely must wait at least 12 hours before eating again (this 12 hours includes the time you are asleep).

Additional Tips for Fat Burning

  • We recommend that one consume Arginine and/or Ricatein in order to help repair damaged Leptin receptors more quickly. When Leptin sensors are healed and able to sense Leptin, fat burning will occur much more readily.
  • Exercise is helpful for switching from sugar burning to fat burning since 45 minutes of vigorous exercise forces the body to switch into the fat burning for a few hours regardless of Leptin level.
  • It is helpful if the break-fast meal contain very little carbohydrate — so that the body gets the message at the beginning of the day that fat is the fuel to be burned that day. Great break-fast meal can include nutrient dense meals such as WIN meals or fat-rich meals such as bacon, avocado, cheese-egg omelets, fish, etc.
  • Excepting a few "party-time" meals per month, the meals one eats should emphasize fat, with ample amounts of low-calorie vegetables and some protein (4 to 6 ounces per meal, depending on body size). To learn to eat this way (and enjoy those meals), we recommend the book by Ron Rosedale called "The Rosedale Diet".
  • Meditation and stress management can be very important for "stressed-out-people", because if one doesn’t keep adrenaline out of his/her bloodstream he or she will be forced into a sugar burning mode regardless of Leptin levels, since Adrenaline tells the body to immediately burn sugar (to enable fight of flight).

Important Lifetime Habits For Avoiding Sugar Burning Mode:

  1. Don't eat empty calorie foods very often (such celebration foods should be reserved for real celebrations) because empty calorie foods spike blood sugar, producing more Leptin out of whatever fat exists in the body. When Leptin levels spike too high, the Hypothalamus’s Leptin receptors will be damaged and one's metabolism will switch to sugar burning and fat storing until those Leptin receptors are healed. If damaging the Leptin receptors occurs frequently, then it is only a matter of time until one VIRTUALLY ALWAYS BURNS SUGAR AND STORES FAT, and health starts to decline.
  2. Don't eat food close to bedtime. Stop three hours minimum before going to bed. Otherwise, blood sugar Leptin levels will rise all night instead instead of being cleared out of the blood during the fasting that occurs during sleep. One will then start then day with spiked blood sugar and spiked Leptin. Eating just before bedtime is a huge bad habit.
  3. Don't live in a state of fear, jealousy, constant "rush" or feeling of stress. These feelings can cause one to become a sugar burner because the body can’t tell the difference between these emotions and “real danger”. The release of adrenaline and cortisol switch the body into sugar burning. Sleeping earthed or meditation are two ways to combat such feelings.

What Can I Expect if My Body is in the Healthy Fat Burning Mode?

Being in a fat-burning body is a great situation, but isn't very common in our modern world. It means that:

  • You may likely live many years longer than most people.
  • Your brain will function better and, especially, your memory will remain sharper in your advanced years of life. This is because your brain tissue will NOT undergo excessive cross-linking with sugar (cross-linking makes your memories irretrievable). You will NOT be prone to Alzheimer's and Dementia.
  • You'll maintain your muscle tone and bone density years longer than most people because your body will burn fat at night while you're asleep instead of your muscles and bones.
  • You will be less likely to experience high blood sugar and its hosts of unhappy challenges — cardiovascular disease, joint stiffness, kidney disease, etc.
  • You'll be less prone to addictive behavior, because your Hypothalamus will NOT be constantly stressed through fluctuating Leptin levels.
  • You will NOT be prone to weight gain.
  • You'll NOT be irritable if you miss a meal because your body's cells will continue to burn fat even if your blood sugar is low.

What Can I Expect If My Body is in the Unhealthy Sugar Burning Mode?

Most people don't choose to be in a sugar-burning body on purpose, but nevertheless become sugar burners because of their lack of knowledge regarding how food choices determine metabolic mode. If your body operates in the sugar burning mode, this is what you'll get:

  • You'll likely live 10 or more years less than you could have lived.
  • You'll eventually experience significant difficulty in remembering things. This is because your brain tissue will cross-link with sugar, making it impossible to retrieve your memories. You may experience Alzheimer's.
  • You'll eventually lose a great deal of your muscle tone and bone density. This happens because while you're sleeping, your body will dismantle proteins to make sugar to keep your heart beating.
  • You'll eventually experience high blood sugar and its hosts of unhappy challenges — cardiovascular disease, joint stiffness, kidney disease, etc.
  • You'll be more prone to addictive behavior, because your Hypothalamus will constantly be stressed (see below) and will seek to remedy this stress through other stimuli.
  • You'll eventually become overweight (unless you constantly diet or exercise).
  • You'll be prone to mood swings and addictive behaviors. The reason is that the Hypothalamus controls not only metabolic mode but also mood. When the Hypothalamus is unable to sense Leptin, it won’t be “relaxed” (fearing a famine) and will seek “relaxation” from other stimuli such as alcohol, drugs and sex.

In What Three Ways is Burning Fat Instead of Sugar So Important?

# 1 — It's Important Because It Helps to Avoid Unnecessary Mitochondrial DestructionYou'll Be Young For Decades Longer!

  • Creating energy by burning fuel (fat or sugar) in our cellular mitochondria is necessary to life, but, also, destructive to our mitochondria. It is destructive because free-radical production occurs while creating energy. Free radicals (oxidants) do damage to our mitochondria and cells. This is very similar to how burning gasoline in an automobile engine is necessary, but destructive to the engine of the automobile (by releasing heat).
  • Fat burns more efficiently than sugar. In fact, for the same amount of free radicals released, you can get twice as much energy from fat as from sugar. That means that being in the fat burning mode instead of the sugar burning mode will "age" you much more slowly than being in the sugar burning mode. In other words, at age 70 chronologically, you can feel and look decades younger if you had been a fat burner your whole life.

# 2 — It's Important Because It Helps to Avoid Damage From High Blood Sugar

  • Sugar burning naturally leads to high blood sugar and all of its problems, brain tissue glycation (Alzheimers and Dementia), cardiovascular disease, kidney disease, joint pain, etc. Having a life more free of pain and discomfort is the main reason a person should want to be a fat burner. That's even more important than living longer.

# 3 — It's Important Because It Helps to Avoid Mood Swings

  • When a person is in a fat burning mode, energy is constant because there is always fat available to be burned to create energy.
  • That is not the case for sugar burners. When a sugar-burner uses up all the sugar in the blood for his or her energy demands, that person will then experience a loss of energy, or a mood crisis as the body is temporarily unable to supply energy. It takes awhile for the body to dismantle stored energy or breakdown muscles to make sugar to get energy. This up and down energy creates a moody person.

Can You Boil This All Done For Me? What are the Real Keys to Creating the Kind of Life That Ensures Fat Burning

  • The main secret of the fat burning lifestyle is maintaining low low insulin, low Leptin, low stress hormones (like cortisol). Here's some keys of that life style:
    • Eat meals that don't spike blood sugar. Such meals consist mostly of healthy fats, proteins and non-starchy vegetables. Particularly, uncooked, non-starchy, non-sweet vegetables and sprouts are great to eat in virtually unlimited amounts. Also, uncooked, undamaged, mono and polyunsaturated fats can be consumed in moderate amounts. Proteins are good as long as one doesn't eat too much protein per meal (excess protein can be converted into sugar). A good rule of thumb is to divide your weight by twenty-five and limit the protein for a meal to that many ounces. For example, a 125 pound person could eat 5 ounces of protein per meal.
    • Sleep sufficiently for Leptin to be processed out of the blood each night. That means don't wake up tired. The body uses sleep to repair itself and clear Leptin from the blood.
    • Fast 12 to 16 hours daily. Having 12 to 16 hours daily of no eating time (including sleep time) helps the metabolic system repair itself. Remember, metabolism (turning food into energy) does damages to the mitochondria and cells. The metabolic system needs daily time to self-repair. 12 hours of no-eating time is doable for anyone. 16 Hours a day is even better.
    • Exercise daily. Exercise is very helpful for establishing the fat burning mode, by helping to keep blood sugar very low, which keeps Leptin production low and forces fat burning to occur. Exercise should be significant enough to promote deep breathing and should continue for 30 minutes or more in order to ensure that the body enters a fat burning mode. (When all blood sugars are used up, the body must burn fat to continue its exertions.) The graph below shows the effect of exercise duration in terms of stimulating fat burning.
    • fat burning exercise
    • Lastly, repairing damaged Hypothalamic sensors (the ones that detect Leptin) can be critical for quickly moving from sugar burning mode to fat burning mode. Two supplements that help repair these sensors include: Embla Arginine and Risotriene.

Six Habits of Health

If you implement the Healthy-Living six habits of health, you will be on a path that leads to a longer and healthier life. We recommend that you seek to understand the Six Key Habits of Health. Click on each link below to learn why this habit is critical to help ensure that your body stays as healthy as possible for as long as possible:

  1. Keep Your Body in the Fat Burning Mode
  2. Keep Your Body Free of Toxins
  3. Keep Your Oxygen and Hydrogen Levels High
  4. Eliminate Nutrient Deficiencies
  5. Stress Your Body
  6. Keep Learning About Health
dr ron rosedale - longevity

Ron Rosedale is an Internationally known expert in nutritional and metabolic medicine whose work with diabetics is truly groundbreaking. Very few physicians have had such consistent success in helping diabetics to eliminate or reduce their need for insulin and to reduce heart disease without drugs or surgery.

Dr. Rosedale was founder of the Rosedale Center, co-founder of the Colorado Center for Metabolic Medicine (Boulder, CO USA) and founder of the Carolina Center of Metabolic Medicine (Asheville, NC). Through these centers, he has helped thousands suffering from so-called incurable diseases to regain their health.

One of Dr. Rosedale's life goals is to wipe out type II diabetes in this country as a model for the world. He also has written a book,"The Rosedale Diet", covering his proven treatment methods for diabetes, cardiovascular disease, arthritis, osteoporosis and other chronic diseases of aging.

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