What Causes Insulin Resistance?

Having done the biochemistry, I can now answer that question. Insulin not only tells liver and muscle cells to pack glucose away as glycogen. It also tells cells in general to make more delta 5 delta 6 and delta 9 desaturase enzymes. These enzymes desaturate the 5th 6th and 9th carbon bond in your cellular fats/lipids respectively. Lets say for simplicity that your insulin level goes up to the point where it tells your cells to make twice as much of these enzymes.

Well, the inflammatory/anti inflammatory balance or you body is largely determined by the ratio of the two ω6 fatty acids Dihomo γ Linolenic Acid (DGLA) and Arachidonic Acid (AA). In a normal healthy person the ratio between the two will be 1:1 so that the body is neither inflamed nor passivated. The trouble is that DGLA is made from the essential ω6 fatty acid Linoleic acid by Delta 6 desaturase. Whereas AA is made from DGLA by delta 5 desaturase. So if you double the levels of both of those desaturases (by doubling your insulin level), than you will make twice as much DGLA, and twice as much of that DGLA will be converted into AA. The result would be that the ratio of DGLA/AA would still be 1:1. But you would have twice as much of each.

The trouble is that Delta 5 desaturase works a bit faster than delta 6 desturase and that delta 6 deaturase production declines with age, whereas delta 5 desaturase production does not. So if you are over 50 then your body will be slightly too inflamed due to having less delta 6 desaturase than when you were younger. But then if you double your insulin levels, the discrepancy between delta 5 and delta 6 desaturases will be doubled. You will then become doubly inflamed. But that very inflammation causes more insulin resistance which requires more insulin which causes more inflammation and there is the cycle, the positive feedback loop which is the cause of Type 2 Diabetes. T2D patients are lacking in anti inflammatory DGLA cytokines which are Series 1 Prostaglandins and Series 1 Thromboxanes. And they have an excess of pro inflammatory AA cytokines which are series 2 Prostaglandins, series 2 Thromboxanes and series 4 Leukotrienes.

An amusing confirmation of this is the historic treatment for erectile dysfunction, which before the advent of viagra, was to inject PGE1, a series 1 Prostaglandin from DGLA, into the male genital area. PGE1 is a vasodilator, and T2D patients are deficient in it which is why most T2D men become partially or wholly impotent.

That is the diagnosis that has eluded me for 4 years since 2012Novermber. T2D sufferers are deficient in anti inflammatory DGLA cytokines and swimming in pro inflammatory AA cytokines. Because doubling your insulin level doubles the age related pro inflammatory imbalance in the ratio of AA/DGLA which biases your entire immune system toward inflammation. That inflammation takes the form of capillary restriction, and cell wall thickening, this causes the insulin resistance. The good news is that your insulin resistance is not initially caused by micro capillary plaque or atherosclerosis. It is is caused by your cytokines telling your body that it is under attack, when it is not under attack. This is an auto immune problem. It is self inflicted by the interconnection between insulin and your immune system.

So now that we understand what causes insulin resistance. We have some chance of being able to fix it. And the fix is to inhibit delta 5 desaturase production and AA production and enhance delta 6 desaturase production and DGLA production.

To understand how to do this we now have to do some serious biochemistry.

Omega 3 is always Anti Inflammatory whereas Omega6 can be Pro Inflammatory or Anti Inflammatory

Modern man has an Omega6:Omega3 ratio of 20:1. Paleolithic man had around 1:1 and Eskimo's have around 1:4. Nutritionists advise that we should be perhaps 2:1 or 3:1 today. That would apply to non diabetic healthy people. For T2D the ideal is to get blood Omega3:Omega6 to be less than 1. This is measured by the Eicosapentaenoic Acid to Arachidonic Acid ratio in your blood, your serum..

Linoleic Acid (LA) is the essential Omega6 fat and Alpha Linolenic Acid (ALA) is the essential Omega3 fat for humans. This is because the body can make neither of them and it makes nearly all Omega3 and Omega6 fats from these two precursors. Sat fats and Mono fat are not essential because we manufacture Palmitic Acid from excess Carb or Protein which we cannot find storage space for and we can convert Palmitic Acid to Oleic Acid via Stearic Acid or via Palmitoleic Acid using the Delta 9 desaturase enzyme and the Elongase 1 or Elongase 3 or Elongase 6 enzyme. Here is how we do all of this...

PG1 Series, Anti inflammatory: vasodilation, platelet segregation
PG2 Series, Inflammatory: vasodilation/constriction (for transport) platelet aggregation, T cell production, lymphocyte production, cAMP (Cyclic Adenosine Mono Phosphate) production
PG3 Series, Mildly Anti inflammatory (fine tuning): vasodilation, platelet segregation
TX3 series, Mildly Anti inflammatory (fine tuning)
LT5 Series, Anti inflammatory (fine tuning): Arterial and capillary vasodilation.
LT3 Series, Anti inflammatory: Arterial and capillary vasodilation
LX4 Series, Anti inflammatory: Stopping neutrophil chemo-taxis and transmigration, preventing IL-8 (Interleukin-8) production in enterocytes, blocking TNF-α (Tumour Necrosis Factor-α) secretion by lymphocytes, and eliminating reactive oxygen species from endothelial cells. However, LX also initiate positive anti-inflammatory effects, such as stimulating the phagocytosis of apoptotic cells by macrophages, increasing the formation of prostacyclin, which inhibits platelet aggregation, in endothelial cells - Cayman Chemical
PGE2 is classically pro inflammatory but can become anti inflammatory in the resolving stage of the process http://jim.bmj.com/content/57/6/703
TXA1 Anti inflammatory: vasodilation, platelet segregation
TXA2 Inflammatory: vasoconstriction, platelet aggregation, lymphocyte proliferation
TXB2 Inflammatory: vasoconstriction
PGI2 Anti inflammatory: vasodilation, platelet segregation, T cell reduction, lymphocyte reduction, cAMP (Cyclic Adenosine Mono Phosphate) production
LTB4 Inflammatory: Powerful Arterial inflammation, T cell production
LTC4 Inflammatory: Capillary vasoconstriction
LTD4 Inflammatory: Capillary vasoconstriction
LTE4 Inflammatory: Capillary vasoconstriction

PGI is Prostacyclin
PG is Prostaglandin. PGA, PGB, PGC etc give the particular type of Prostaglandin as shown below...

COX1 and COX2 are CycloOXygenases. They are enzymes which enable the conversion of fatty acids to the prostaglandins above, which have a 5 carbon oxygenated ring, hence cyclo-oxygenase.
Aspirin blocks COX1 and COX2, which makes it a rather blunt instrument.
ATCOX2 is Acetyl Cyclooxygenase2
CYP450 is Cytochrome Protein450
LOX is Lipoxygenase.
FLAP is Five-LOX (5-LOX) Activating Protein. 12-LOX and 15-LOX do not need this protein.
5-LOX puts a peroxide OOH radical on the 5th Carbon atom from the acid/carboxyl/COOH end of the fatty chain
12-LOX puts a peroxide OOH radical on the 12th Carbon atom from the acid/carboxyl/COOH end of the fatty chain
15-LOX puts a peroxide OOH radical on the 15th Carbon atom from the acid/carboxyl/COOH end of the fatty chain
HETE is HydroxyEicosaTetraEnoic Acid which is Hydroxy Arachidonic Acid, which would be HAA, a much funnier name. But then chemical engineers do not have a sense of humour.
15-HETE is HydroxyEicosaTetraEnoic Acid with the hydroxide radical (OH) on the 15th Carbon atom from the acid end.
15-HPETE is HydroperoxyEicosaTetraEnoic Acid with the peroxide radical on the 15th carbon atom.
HETrE is HydroxyEicosaTriEnoic Acid which is Hydroxy Dihomo γ Linolenic Acid
HpETE is Hydroperoxyeicosatetraenoic Acid. Someone has to come up with a better naming system than this
HPEPA is HydroperoxyEPA also known as HPEPE
HPDPA is HydroperoxyDPA
HEPA is HydroxyEPA also known as HEPE
5HP-18-HEPA is 5-Hyrdroperoxy 18-Hydroxy EPA, which has a peroxide radical on the 5th carbon atom and a hydroxy radical on the 18th.

TX is Thromboxane
LT is Leukotriene
LX is Lipoxin.
Δ5 desaturase (D5D) is also known as FADS1
Δ6 desaturase (D6D) is also known as FADS2
Δ9 desaturase (D9D) is also known as SCD, Stearoyl CoenzymeA Desaturase or Stearoyl CoA Desaturase..
Delta 5 Desaturase replaces the 5th carbon carbon single bond from the acid/carboxyl/COOH end with a double bond, saturating that bond.
Delta 6 Desaturase replaces the 6th carbon carbon single bond from the acid/carboxyl/COOH end with a double bond, saturating that bond.
Delta 9 Desaturase replaces the 9th carbon carbon single bond from the acid/carboxyl/COOH end with a double bond, saturating that bond.
Elongase 1-6 add two more single bonded carbon atoms to the acid/carboxyl/COOH, of the fatty acid chain, thereby preserving the ω number.
HPDHA is HyprodperoxyDHA
HDHA is HydroxyDHA
PPAR is Peroxisome Proliferator Activated Receptor
CysLT1 is Cysteine Leukotriene Receptor1 (LTC, LTD, LTE are Cysteine Leukotrienes)
EFOX is Electrophilic Fatty Acid OXO derivative..
MaR1 is Maresin 1
RvD1 is Resolvin D series 1
RvE1 us Resolvin E series 1
AT-RvD1 is Acetyl Resolvin D series 1
AT-RvE1 is Acetyl Resolvin E series 1
NPD1 is Neruoprotectin1
AT-NPD1 is Acetyl Neuroprotectin1
ALX is the receptor site for LXA (the acronym is reversed because it is receiving)
EP1 is a receptor site for PGE (the G is dropped and then the acronym is reversed because it is receiving)
DP1 is a receptor site for PGD (the G is dropped and then the acronym is reversed because it is receiving)
Peroxisomal β oxidation occurs in cellular peroxisomes, breaking the fat at β carbon, via Coenzyme A (which is H-S-CoA) as follows...

R-CH₂-CH₂-CO-OH + HSCoA → R-CH₂-CH₂-CO-S-CoA (Fatty Acyl CoA) → R-CH=CH-CO-S-CoA → R-CHOH-CH₂-CO-S-CoA → R-CO-S-CoA + CH₃-CO-S-CoA (Acetyl CoA) → R-CO-OH

R is the rest of the fat (The reagent, the radical), S is Sulphur, CO is C=O (with a double bond).
Acetic Acid, CH₃COOH, is the smallest even carbon atom fatty acid. It is C2:0. The Acetyl radical is CH₃-C=O
Butyric Acid, CH₃CH₂CH₂COOH is C4:0. The Butyryl radical is CH₃-CH₂-CH₂-C=O
The general Saturated Fatty Acid is CH₃(CH₂)_nCOOH, which is Cn+2:0. The Facyl or Fatty Acyl radical is CH₃-(CH₂)_n-C=O

The cis double bond numbers or Greek alphabet letters, start from the COOH end, the carboxyl end, the acid end. All you do with the cis double bond numbers in human metabolism is start from the other end of the carbon chain, the ω end, which is the methyl end, the CH₃ end, go in by the ω number (3 or 6) and then add 3s until you run out of double bonds (ethyl radicals). In fact these molecules are traditionally numbered the wrong way around. If they were numbered from the methyl end then Linoleic acid would be 18:2cis6,9 and linolenic Acid would be 18=3=6=9.which would make the whole subject far too obvious.

Technical Note: Theoretically delta 6 desturase could convert Lauric Acid into 6 Lauroleic Acid (12:1cis6 ω6), then elongase 6 to 8 Myristoleic Acid (14:1cis8 ω6), then elongase 6 to 10 Palmitoleic Acid (16:1cis10 ω6), then elongase 6 to 12 Oleic Acid (18:1cis12 ω6), then delta 9 desaturase to Linoleic Acid (18:2cs9,12 ω6). So Lauric Acid could in theory be converted by human delta 6 desaturase and delta 9 desaturase and elongase 6 enzymes into LA (which is supposed to be an essential Fatty Acid). .

Technical Note:

The chemical structure of some of the main actors in the inflammatory drama of type2 diabetes is shown below...

http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
http://www.lipidhome.co.uk/lipids/fa-eic/fa-sat/index.htm Humans can elongate sat fats from Lauric Acid C12:0 to C36:0,

https://upload.wikimedia.org/wikipedia/commons/thumb/5/58/EFA_to_Eicosanoids.svg/1280px-EFA_to_Eicosanoids.svg.png
https://www.diva-portal.org/smash/get/diva2:200324/FULLTEXT01.pdf ELOVL1-7 and what they do
http://www.balsinde.org/varios/ffa_list.pdf List of most known fatty acids
http://www.lipidhome.co.uk/lipids/fa-eic/fa-sat/index.htm Elongase1 is the only elongase which can elongate C12:0 and C14:0 and C16:0. Elongating C10:0 does not happen it appears.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3975470/figure/f1-bt22-2-0083/ EFA Metabolism chart including Elongase7.
http://www.westonaprice.org/know-your-fats/tripping-lightly-down-the-prostaglandin-pathways/ The role of EFAs and prostaglandins
EPA makes LTA5, LTB5, LTC5, LTD5 LTE5. Mead acid makes LTA3 by 5 lipoxygenase, This does not make LTB3 but does make LTC3, LTD3, LTE3 - Introduction to Clinical Nutrition, 3rd Edition
https://www.ncbi.nlm.nih.gov/pubmed/6270521 Vitamin C, B6 and Zinc help D6D and PG1 conversion
https://www.gdx.net/core/interpretive-guides/Essential-Metabolic-Fatty-Acids-Interp-Guide.pdf Vitamin and mineral cofactors for optimum delta-6 desaturase activity: niacin (B3), pyridoxal-5-phosphate (B6), vitamin C, zinc, and
magnesium
http://www.academia.edu/20841599/Desaturase_activities_and_metabolic_control_in_type_2_diabetes. Desaturase activity is lower than normal with Type1 and higher with Type2. It is especially higher with poor glycemic control and Type2.
http://themedicalbiochemistrypage.org/eicosanoids.php list of what prostaglandins etc. do.
https://www.ncbi.nlm.nih.gov/pubmed/17519235 AA verses EPA contest
https://www.ncbi.nlm.nih.gov/pubmed/8245797 Mead Acid blocks LTB4 and therefore LTC4, LTD4 LTE4
http://accesspharmacy.mhmedical.com/content.aspx?bookid=1696&sectionid=111399082 PG LT TX LX pathways
https://www.researchgate.net/figure/229427122_fig2_Biosynthesis-of-oxylipins-derived-from-linoleic-acid-LA-green-dihomo-g-linolenic-acid Mega Ecosanoid Pathway Diagram.
http://www.zonediet.com/blog/what-are-the-real-differences-between-epa-and-dha/ EPA is a D5D inhibitor and DHA is a D6D inhibitor (because they are the end products of those enzyme in a negative feedback loop)
https://www.researchgate.net/profile/Simon_Dyall/publication/274257030/figure/fig2/AS:267423173574663@1440770061443/Figure-2-Summary-of-the-lipid-mediators-derived-from-A-EPA-B-DPA-and-C-DHA-In.png Great EPA, DPA DHA mediator diagram
https://www.researchgate.net/figure/259608650_fig1_E-series-resolvins-and-their-biosynthetic-pathways-A-series-of-enzyme-actions Detailed E series resolvins from EPA
http://www.nature.com/nri/journal/v15/n8/full/nri3859.html Great Receptor Site diagram
http://www.polygenicpathways.co.uk/Kegg/depressionkegg.htm Fantastic full computerized metabolism diagrams (search for Arachidondic Acid)
http://gamalift.com.br/site/artigos/03.pdf Delta4D on DPA gives DHA
http://www.academia.edu/23081965/Sciadonic_acid_modulates_prostaglandin_E_2_production_by_epithelial_cells_during_infection_with_C._albicans_and_C._dubliniensis Sciadonic acid is a PGE2 inhibitor by competition with AA and is an alternative to w3 supplementation which can inhibit immune response.
https://www.researchgate.net/publication/21863344_Effects_of_Sesamin_and_Curcumin_on_DELTA5-Desaturation_and_Chain_Elongation_of_Polyunsaturated_Fatty_Acid_Metabolism_in_Primary_Cultured_Rat_Hepatocytes Curcumin inhibits D5D for omega6 but not for omega3 !! Sesamin does the same but less powerfully. They both inhibit Elongase2.
http://www.tandfonline.com/doi/pdf/10.1271/bbb.60.1672 Curcumin inhibits D5D strongly and D6D weekly, and Nicardipine inhibits D5D and Nifedipine inhibits D6D.
http://www.sciencedirect.com/science/article/pii/S0925443914003779 Curcumin enhances DHA synthesis from ALA. (so it cannot inhibit elongases much unless it only affects Omega6 elongation).
https://www.researchgate.net/publication/8378127_Leptin_and_the_control_of_metabolism_Role_for_stearoyl-CoA_desaturase-1_SCD-1 Leptin down regulates SCD1 (Delta 9 Desaturase).
https://www.ncbi.nlm.nih.gov/pubmed/2498608 Type 1 diabetics do not convert measurable amounts of DGLA into AA. But if they are given the right amount of insulin they convert the normal amount of DGLA into AA. So D5D levels are Insulin regulated.
https://dspace.library.colostate.edu/bitstream/handle/10217/66674/Routh_colostate_0053N_11085.pdf?sequence=1 SC-26196, A D6D Inhibitor Normalises Glucose Tolerance in obese Mice
https://www.ncbi.nlm.nih.gov/pubmed/21413848 Here, for the first time, we demonstrate that THP-1 monocytes are insulin-responsive in inducing expression of SCD, FADS1, and FADS2 in a time- and dose-dependent manner.
https://www.ncbi.nlm.nih.gov/pubmed/1291640 Sesamin and Curcumin both inhibit D5D for n6 but not for n3. Curcumin is more effective than sesamin. (But actually Sesamin is more specific than Curcumin which also inhibits D6D. Sesamin is also more bio available than Curcumin - ed)
http://jn.nutrition.org/content/130/8/1925.long Supplementation with 3 grams per day of GLA (from borage oil) and 3 grams per day of EPA (and 1.5 grams per day of DHA) increases DGLA and descreases AA in neutrophil cell membranes and prevents much increase in AA in blood serum but makes the ratio AA:DGLA ratio worse in blood serum. So EPA is not a potent enough D5D inhibitor.
https://www.ncbi.nlm.nih.gov/pubmed/1309474 GLA supplementation does inhibit LTB4 production even without a D5D blocker.
https://examine.com/supplements/sesamin/ 100-150mg/day is enough sesamin to preserve gamma tocopherol levels (Vitamin E). Sesame seeds have around 1% Sesamin.
http://www.sciencedirect.com/science/article/pii/S2405457716302455 Serum/plasma zinc is linearly positively related to the DGLA/LA ratio.

Humans possess all the necessary elongases for saturated cis mono and cis poly fats. But we only have .Δ4, Δ5, Δ6, Δ9 desaturases. These create double bonds 4,5,6,9 carbon atoms in from the carboxyl end. We do not have Δ12 or Δ15, so we cannot convert the most common mono fat, Oleic Acid (18:1cis9) to the most common ω6 poly fat, Linoleic Acid (18:2cis9,12) because we have no Δ12 desaturase. Likewise we cannot manufacture any ω3 or ω6 fat from a mono fat. But we can make Oleic Acid (18:1cis9) from the saturated fat Stearic Acid (18:0).

Insulin Resistance is NOT caused by Atherosclerosis

In agreement with previous reports, inhibition of SCD1 protected against diet-induced obesity, insulin resistance, and hepatic steatosis. Unexpectedly, however, SCD1 inhibition strongly promoted aortic atherosclerosis, which could not be reversed by dietary oleate. Conclusions— This study demonstrates that atherosclerosis can occur independently of obesity and insulin resistance and argues against SCD1 inhibition as a safe therapeutic target for the metabolic syndrome. - Inhibition of Stearoyl-Coenzyme A Desaturase 1 Dissociates Insulin Resistance and Obesity From Atherosclerosis - http://circ.ahajournals.org/content/118/14/1467

Do not inhibit SCD1 (D9D) !!

Vitamin E, Magnesium and Zinc
Additional key nutritional factors involved in positive up-regulation of D6D include vitamin E, magnesium and zinc.6 The enzymatic activity of D6D was increased to twice that of baseline level in subjects when their vitamin E microsomal membrane concentrations were increased, reflecting the vitamin’s role in controlling the membranous metabolism of PUFAs.7 In addition, zinc assists in converting LA to GLA via D6D, and zinc deficiency produced an EFA deficiency and downregulation of D6D. Magnesium deficiency contributed to decreased formation of D6D molecules, resulting in a less-rapid conversion of LA to GLA in liver microsomes.8By supplying patients with proper nutritional doses of these enzymatic cofactors, efficient activation of this D6D can induce complete fatty acid metabolism and production of noninflammatory fatty-acid products, helping to further reduce chronic inflammatory patterns - http://www.drmeletis.com/articles/anti-inflammatory-drink-mix

Supplement	Delta 5 Desaturase levels and PG2 TX2 LT4 conversion	Delta 6 Desaturase levels and PG1 TX1 conversion	Delta 9 Desaturase (SCD1) levels	Elongase levels	Helps with T2D?
Magnesium		Required/Up			Yes
Zinc	Required	Required/Up and improves conversion to PG1s and TX1s			No
Vitamin A (or beta carotene)	Down				Yes
Vitamin C	Required	Improves conversion to PG1s and TX1s			Neutral
Vitamin B6 (P5P)		Required/Up (only try P5P. Pyridoxine increases neuralgia BADLY)
Vitamin B3 (Niacin)	Required/Up				No
Vitamin E	Upregulates COX1 Protects Omega3s	Required/up and upregulates COX1			Not sure
Resveratrol	Up				No
Phytosterols	Up				No
Polyphenols
Flavenoids
General Anti Oxidants					No.
Curcumin	Down for ω6 BUT not for ω3. 10x more than sesame. But sesame is over10x more bio available than curcumin	Smaller inhibitory effect on ω6 but enhances ω3			Yes
Bromelain (Pineapple enzyme)					No
ALA			Down		Yes
EPA	Down		Down		Yes
DHA		Down	Down		Yes
LA			Down		<10 grams
GLA			Down		<3 grams
DGLA			Down		Yes
AA			Down		No
CLA Conjugated Linoleic Acid	Down
Flaxseed for ALA					Yes
Chia seed for ALA	COX LOX blocker?	COX LOX blocker?			No
Perilla seed for ALA	COX LOX blocker?	COX LOX blocker?			No
Non dairy Trans fat	Down but causes many metabolic problems	Down but causes many metabolic problems			No
Dairy Trans fat	?	?
Protein	Up	Up
Glucagon	Down	Down
Testosterone	Down	Down			Yes
Insulin	Required/Up	Required/Up	Up
Leptin (Insulin for fat)			Down
Ageing		Down			No
Adrenalin/Stress/Cortisol		Down			No
Sesame lignans	Down for ω6 BUT not for ω3.	No effect			Yes
Alcohol		Down, and inhibits gluconeogenesis			Yes

Not all Omega6 fats are inflammatory. The branching point is DGLA, which can produce anti inflammatory eicosanoids or can be desturated to AA which produces inflammatory eicosanoids.
Since DHA inhibits delta6 desaturase and EPA inhibits delta5 desaturase, if we increase EPA and decrease DHA intake we get more DGLA and less AA and we fix the Omega6 inflammation imbalance.

Here is a classic nice graphic which regrettably ignores Series 1 Prostaglandins and Thromboxanes from DGLA and series 3 Prostaglandins and Thromboxanes from EPA and omits all Prostacyclins. It shows Arachidonic Acid as coming from the cell membrane via the enzyme Phospholipase A₂, rather than from the diet ...

The Best Therapeutic Advice I Have Yet Seen On The Web

"One of the many effects of elevated insulin is the upregulation of the enzyme delta-5 desaturase, which converts DGLA into AA. DGLA is the most potent anti-inflammatory EFA (Essential Fatty Acid), while AA (ARA) is the most potent pro-inflammatory EFA. Thus, a major effect of high insulin levels is to put the body into a heightened pro-inflammatory state, with disastrous long-term consequences for health. People who eat a diet high in carbohydrates, especially simple sugars, experience surges in insulin levels resulting in high levels of AA." https://www.gdx.net/core/interpretive-guides/Essential-Metabolic-Fatty-Acids-Interp-Guide.pdf

They recommend that glucose intolerant people avoid Omega 6 fats and cooking with Olive oils or high oleic oils (Macadamia oil, Rapeseed/Canola oil) and supplement with EPA which inhibits AA. It is a good recommendation. But we can do better still.

To Omega6 or not to Omega6

This page will present plenty of evidence that in normal people Omega6 poly is more healthy than mono fat which is more healthy than sat fats both for cardio vascular disease and for diabetes and for insulin resistance. My trouble was that all of my experience with Omega6 fats from walnuts and from sunflower oil etc. was a disaster. It put my walking time up significantly. Too many incomplete research papers and websites (especially the Paleo websites) paint Omega6 as the villain and Omega3 as the saviour - which I found to be true, but which I could not see being reflected in the scientific literature. Until I realised that DGLA was the nexus of Omega6 inflammation and was a potent anti inflammatory precursor whereas AA was a potent inflammatory precursor (and both are Omega6). Then I saw that insulin enhanced desaturase activity and realised that meant it would push the Omega6 pathway from DGLA to AA and create more and more AA which is inflammatory and less DGLA which is anti-inflammatory. So in type2 diabetics, who have too much sugar and therefore too much insulin in their blood, the result is that we have more AA and less DGLA and therefore we become more inflamed. But then, when we are more inflamed, we get more insulin resistance, which increases our blood sugar and our insulin levels, which increases further our AA production and decrease further our DGLA, which makes us more inflamed, which gives us more insulin resistance, which puts our sugar up further. And that is how I got to a blood sugar of 23 mol/L or 414mg/dl.

The Positive Feedback Metabolic Loop That Causes Type 2 Diabetes

There you are drinking too much soda, drinking too much fruit juice and eating too much chocolate cake, or too many carbs, or too much sat fat, and not doing enough exercise (or all of the above as in my case). You are in the classic Western diet and exercise trap. This state causes elevated blood sugar. This causes higher insulin. This causes an increase in delta5 desaturase levels and delta6 desaturase levels. This causes an increase in DGLA (if you have sufficient GLA) and an increase in the conversion of DGLA to AA, whether or not you have sufficient GLA (DGLA is made via D6D and converted to AA by D5D).

Putting some numbers to this, if you double the amount of D6D and D5D available, then, if you have sufficient LA and if the fraction of the increased D6D used to desaturate LA is unchanged by the higher level of the enzyme, you would double the amount of DGLA made and double the amount of it converted to AA. Since half is supposed to be converted for a balanced non inflammatory steady state. You should in theory end up with twice as much DGLA of which the same fraction (50%) is converted to AA. So you would end up with twice as much of both of them. But that is not what happens. You end up in a pro-inflammatory state. You end up with too much AA and not enough DGLA. This is either because insulin upregulates D5D more than D6D, or because the D5D conversion process is more efficient, or because D6D and D5D are used elsewhere disproportionately and the levels available for Omega6 metabolism are changed, or because you are eating a lot of ALA which takes up a lot of the D6D, etc etc. But the net result is too many proinflammatory AA eicosanoids and too few anti inflammatory DGLA eicosanoids.

This switches your Omega6 metabolism from balanced to inflammatory. This causes your cell walls in your entire body to become inflamed. This causes insulin resistance. This causes higher insulin. This causes even higher delta5 and delat6 desaturase activity. This causes even more AA and even less DGLA. This makes your Omega6 metabolism even more inflammatory. This causes even more inflammation in your blood cells, your blood vessels, your muscle cell walls, your liver and your pancreas. This causes even more insulin resistance. This causes even higher insulin etc. etc. etc.

That whole feedback loop continues until you are at max blood insulin concentration which is where I was upon diagnosis. You then develop chronic (long term) capillary inflammation/constriction from excess LTB₄ (not capillary plaque thank God). That systemic inflammation locks in your insulin resistance and bad diabetic peripheral circulation and slow healing and peripheral neuralgia and you are screwed.

Women have 2½x more Delta 6 Desaturase than men. So women make 2½x more EPA from ALA than me and they make 2.5x2.5=6.25x more DHA than men (since DHA production has two delta 6 desaturase catalysed steps. This is because babies are mainly brain tissue, and brain tissue is mainly DHA. The classic study in Nutrition Reviews vol66 pp 326-332 says women convert 2.5x more than men and they convert around 20% whereas men convert around 8%. However the huge EPIC norfolk cohort study found that non fish eaters ate 57-80% less EPA and DHA and yet blood levels were 56 umol/L non fish and 64 umol/L fish. This indicates the ALA conversion can be increased if needed. http://www.nutraingredients-usa.com/Research/Omega-3-ALA-intakes-enough-for-EPA-DPA-levels-for-non-fish-eaters

Retro conversion of DHA to EPA is around 12% in both men and women. Women convert around 21% of ALA to EPA 9% to DHA and 6% to DPA according to https://www.ncbi.nlm.nih.gov/pubmed/12323090. Whereas men convert around 8% to EPA 0-3% to DHA and 8% to DPA. We seem to be crap at peroxisomal beta oxidation. Type2 Diabetics with a HOMA IR1 Insulin resistance of 3, have a fasting insulin x fasting sugar which is 3x normal. If we assume that their fasting sugar is 50% above normal then they have a fasting insulin that is 2x normal. So they will be making twice as much D5D and twice as much D6D as a normal person. The delta 5 and delta6 desaturases are the rate limiting enzymes in the conversion of LA to AA and of ALA to EPA. So type 2 men /women with a HOMA IR1 Insulin resistance of 3, will convert perhaps 16%/40% of their ALA to EPA.

So doubling the levels of D5D and D6D should produce twice as much of DGLA, AA, and EPA. This would be fine, since the ratio of DGLA to AA would not change. However we are assuming that the diabetic is eating twice as much LA. If he or she does not do that then the trouble starts. Because if you do not make twice as much DGLA, and yet you have twice as much D5D, then you will convert more than half of the DGLA into AA and that will push the DGLA/AA balance to be inflammatory.

So there is the pro inflammatory imbalance caused by high insulin. So the whole game in treating insulin resistance is to force a high insulin metabolism to make anti inflammatory hormones rather than inflammatory ones. The way to do this is to restrict but not eliminate LA consumption (or supplement with GLA), to boost ALA consumption and to supplement with EPA which inhibits AA production from DGLA and with various other D5D inhibitors. Then you will make some DGLA and it will not be converted into AA. If you take too much ALA then it will hog the Delta 6 Desaturase and you will not make any DGLA. If you do not supplement with EPA then most of the DGLA you do make will be converted into AA.

"Diabetes, poor pituitary function and low thyroid function are synonymous with altered and inhibited D6D function". http://www.westonaprice.org/know-your-fats/tripping-lightly-down-the-prostaglandin-pathways/

"Others have suggested that a defect in D6D and D5D may be a factor in the initiation and progression of insulin resistance and atherosclerosis and their associated diseases such as obesity, diabetes mellitus, and hypertension"
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548034/

Since metabolites of DGLA have predominantly anti-inflammatory effects and AA products generally enhance inflammation, it stands to reason that the balance of AA to DGLA (i.e. the ratio of AA/DGLA) in circulation, cells and tissues is a critical factor that impacts inflammatory processes - http://gamalift.com.br/site/artigos/03.pdf

Botanical oil combinations that contain borage oil, enriched in GLA, and echium oil, (from Echium plantagineum L.) enriched in (n-3) PUFAs (ALA and SDA), also markedly increase circulating levels of DGLA and have little impact on circulating AA levels (Arm et al.,2013; Lee et al., 2014). These studies suggest that botanical (n-3) 18C-PUFAs not only enhance the conversion of dietary GLA to DGLA but also inhibit further conversion of that DGLA to AA. ALA inhibits DGLA ot AA. - http://gamalift.com.br/site/artigos/03.pdf

The Over Focus on Aspirin

The pharmaceutical industry following Aspirin (which blocks COX2 and COX2) etc. has made assorted COX1 and/or COX2 and/or LOX blockers. The idea being to reduce the inflammatory effect of the Arachidonic Acid derivatives. And most of the papers I have seen and nearly all of the web articles on health, take the view that the battle is between inflammatory Omega6 derivates of AA and anti inflammatory Omega3 derivatives of EPA. Here is one of the better and more comprehensive diagrams from http://www.robertbarrington.net/fatty-acids-eicosanoids-and-arachidonic-acid/

It does at least mention the DGLA eicosanoids, but not in any detail. The focus is on Series 2 verses Series 3. But that is really a side skirmish. It is not the main battle in the war on inflammation as we shall now demonstrate. The war is between Series 1 and Series2 Prostaglandins and Thromboxanes and between the proliferation or the inhibition of series 4 Leukotrienes which caused bad peripheral circulation. This is because the various Prostaglandin receptors have the following affinities for PGE1, PGE2 and PGE3 eicosanoids.

The table (http://journal.frontiersin.org/article/10.3389/fneur.2012.00145/full) shows that PGE1 and PGE2 are roughly equal in love from their receptor sites. K_i in nanoMoles is the concentration of the prostaglandin required to get a lock on the receptor.

Prostaglandin E1 (PGE1) and E2 (PGE2) are ligands for the prostaglandin E2 receptor (EP) family, which consists of four subtype receptors, designated as EP1, EP2, EP3 and EP4. Interestingly, PGE2 mediates inflammation whereas PGE1 acts as an anti-inflammatory factor. However, the molecular basis of their opposite actions on the same set of EP receptors is poorly understood. - https://uh-ir.tdl.org/uh-ir/handle/10657/ETD-UH-2010-08-48

Whereas PGE3 does not bind nearly so well to the the EP 4 receptor and so is only a partial antagonist to PGE2, whereas PGE1 is a total antagonist.

Alone, PGE(3) bound and activated the PGE(2) EP4 receptor but with reduced affinity and efficacy compared with its "natural" ligand PGE(2). However, in the presence of PGE(2), PGE(3) acted as an antagonist of EP4 receptor-dependent 3',5' cyclic adenosine
monophosphate induction in naturally EP4 receptor-positive LoVo human CRC cells and of resistance to apoptosis in HT-29-EP4 human CRC cells overexpressing the EP4 receptor. We conclude that EPA-FFA drives a COX-2-dependent "PGE(2)-to-PGE(3) switch" in human CRC cells and that PGE(3) acts as a partial agonist at the PGE(2) EP4 receptor. - https://www.ncbi.nlm.nih.gov/pubmed/20689756

This is why the 3 series Prostaglandins are known to be less inflammatory or mildly anti inflammatory when compared to the 2 series Prostaglandins.

AA metabolism yields 2-series PGs and 4-series LTs, highly active agents of inflammation, whereas EPA metabolism results in 3-series PGs and 5-series LTs, far less potent prostanoids by comparison [19] - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3224740/ - "Are all n-3 polyunsaturated fatty acids created equal?"

So what we need to do is boost series 1 prostaglandin production and we will not achieve that by inhibiting COX1 or COX2. We have to inhibit delta 5 desaturase and ensure that delta 6 desaturase is activated. For this indeed is the body's natural inflammation balancing act. The ratio of DGLA to AA and the levels of D5D and to a lesser extent D6D determine how inflamed you are. And if you have T2D then you basically have no DGLA and no Series 1 Prostaglandins or series 1 Thromboxanes or LTB4 blocking from DGLA eicosanoids, because your D5D levels are way too high due to high insulin or high past insulin. This is not the case with type1 diabetes where your insulin is historically too low.

PGE1 analog adminisration restores Nerve conduction velocity in diabetic rats. Depletion of PGE1 in diabetes (182) which is synthesized by Cox dependent and COX independent pathways, could have critical effects on nerve function. It has direct effects on
nerve blood flow, nerve energy utilization, intracellular calcium mobilization, PKC activity, Nerve PGI, cAMP, Na, K, ATPase levels and function are restored by PGE1 administration - Clinical management of diabetic neuropathy.

There is an amusing proof of this concept in the treatment of erectile dysfunction.

Until the introduction of sildenafil, intracavernosal injection pharmacotherapy (ICI) was considered to be the gold standard of pharmacological treatment for erectile dysfunction for more than 15years. Prostaglandin-E1 (PGE1) is still the therapy of choice in
patients not responding to oral drug therapy or with contraindications for oral agents.1 The risk of side effects is low. Priapism is rare, occurring in less than 1% of cases of self-administration.2 The risk of intracavernosal fibrosis is low, at 1–5%.1,3–5 -
http://search.proquest.com/openview/c1a4266981f5ab6889569514ab1bd029/1?pq-origsite=gscholar&cbl=46833 International Journal of impotence research.

PGE1 deficiency causes impotence. And sufficiency fixes it. But most type2 diabetic men develop some level of impotence. So yes, type2 diabetes is an inflammatory state caused by a lack of PGE1 and the other anti inflammatory DGLA eicosanoids and a flood of inflammatory Arachidonic Acid (AA) eicosanoids.

Delta 5 Desaturase Inhibition is required to reverse the inflammation

The Takeda Pharmaceutical Company in Japan, is onto this delta 5 desaturase blocking idea for treating both obesity and type2. Here is their scientific paper from November 10, 2016...

Obesity is now recognized as a state of chronic low-grade inflammation and is called as metabolic inflammation. Delta-5 desaturase (D5D) is an enzyme that metabolizes dihomo-γ-linolenic acid (DGLA) to arachidonic acid (AA). Thus, D5D inhibition increases DGLA (precursor to anti-inflammatory eicosanoids) while decreasing AA (precursor to pro-inflammatory eicosanoids), and could result in synergistic improvement in the low-grade inflammatory state. Here, we demonstrate reduced insulin resistance and the anti-obesity effect of a D5D selective inhibitor (compound-326), an orally active small-molecule, in a high-fat diet-induced obese (DIO) mouse model. In vivo D5D inhibition was confirmed by determining changes in blood AA/DGLA profiles. In DIO mice, chronic treatment with compound-326 lowered insulin resistance and caused body weight loss without significant impact on cumulative calorie intake. Decreased macrophage infiltration into adipose tissue was expected from mRNA analysis. Increased daily energy expenditure was also observed following administration of compound-326, in line with sustained body weight loss. These data indicate that the novel D5D selective inhibitor, compound-326, will be a new class of drug for the treatment of obese and diabetic patients - http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0166198

So here is what I and they are trying to achieve...

D5D is Delta 5 Desaturase which replaces the 5th carbon carbon single bond from the acid end with a double bond.
D6D is Delta 6 Desaturase which replaces the 6th carbon carbon single bond from the acid end with a double bond.
Elongases add two more single bonded carbon atoms to the acid/carboxyl/COOH, of the fatty acid chain, thereby preserving the ω number.

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0166198

We need to restore the correct Series 1 and series 2 balance. Here is the wording of this given in the paper. It is not too scientific and fairly easy to understand...

"Regarding D5D, Powell et al. recently reported that D5D Knock Out mice showed lean phenotype with improved glycemic control and decreased development of atheromatous plaque under High Fat Diet-feeding [23]. Hence, although there is no clear human evidence available to support the metabolic benefits of D5D inhibition, the concept is similar to D6D inhibition; it will block the supply of AA, which is required for the production of pro-inflammatory eicosanoids. In addition, D5D inhibition increases the abundance of DGLA, which is a known precursor for anti-inflammatory eicosanoids. Thus, pharmacological inhibition of D5D activity may synergistically ameliorate metabolic abnormalities by decreasing inflammatory signals due to the decrease in AA/DGLA ratio.

In the first study, we found that 6-week treatment with compound-326 prevented High Fat Diet-induced obesity with a slight decrease in daily calorie intake; although it was not enough to explain the remarkable change in body weight. Here, we used sibutramine as a positive control for anti-obesity effect, which produces anorexigenic effects by norepinephrine, serotonin, and dopamine reuptake inhibition. Intriguingly, although both sibutramine and compound-326 showed potent loss in body weight, effects on food intake were completely different.

As indicated above, fatty acid product-to-precursor ratio in the blood has been widely used to estimate PUFA desaturase activity [31]; hence, we used changes in the blood AA to DGLA ratio to estimate the inhibition of D5D activity by the test compound. As expected from our in vitro studies, blood samples from compound-326-treated mice showed decreased AA and increased DGLA in a dose-dependent manner, and these results indicate that compound-326 has a potential to inhibit D5D activity in vivo. Although a significant change in body weight could only be observed at a higher dose (10 mg/kg) having a high impact on blood AA and DGLA levels, improvement in glucose tolerability and insulin sensitivity were observed from dose of 1 mg/kg without a significant decrease in body weight. These results suggest that near complete inhibition of D5D may be require for loss of body weight, while partial inhibition may be enough to improve insulin sensitivity."

High Insulin and Mono Fats

Furthermore insulin also increases the amount of delta 9 desaturase which increases conversion of sat fat to mono fat and pushes the mono fat up the chain length. It is known that increased delta 9 desaturase concentration increases insulin resistance. Here is the evidence...

SCD, Stearoyl-CoA desaturase, which is delta9 desaturase is the enzyme for mono fat synthesis from oleic and palmitoleic acids. Increased levels of this enzyme cause insulin resistance decreased levels reduce insulin resistance. -
http://www.sciencedirect.com/science/article/pii/S0005272810000538

http://www.jbc.org/content/269/44/27773.full.pdf Insulin increases the levels of SCD in mice livers enormously.

Thus, SCD1 and SCD5 exist as delta 9 desaturase enzymes in humans and the genes which produce them are called SCD1 and SCD5 genes. SCD1 is required for the onset of diet-induced hepatic insulin resistance. https://www.jci.org/articles/view/26991

A proper ratio of saturated to monounsaturated fatty acids contributes to membrane fluidity. Alterations in this ratio have been implicated in various disease states including cardiovascular disease, obesity, non-insulin-dependent diabetes mellitus, -
http://www.jlr.org/content/40/9/1549.full

Insulin and sat fat and cholesterol increase delta9 desaturase activity. Poly fat decreases it. http://www.jlr.org/content/40/9/1549.full

https://www.researchgate.net/publication/10865297_Glucose_oversupply_increases_Delta_9-desaturase_expression_and_its_metabolites_in_rat_skeletal_muscle. High glucose increases delta 9 desaturase levels several times. and therefore increases palmitoleic and oleic acid levels.

Insulin upregulates and leptin downregulates SCD1 expression in the liver. Both together in the same dosage has almost zero effect. https://www.researchgate.net/figure/41172845_fig1_Fig-1-Effect-of-insulin-and-leptin-on-SCD1-expression-in-HepG2-cells-A-HepG2-cells

So high insulin renders the Omega6 metabolism more inflammatory by upregulating D5D a lot and D6D a little and causes insulin resistance as a result of Omega9 metabolism by up regulating D9D (SCD1). But we do not want to down regulate D9D too much because a deficiency in it causes atherosclerosis! https://pdfs.semanticscholar.org/6f59/88047069e53e8f30baff56e4fb6b336f7025.pdf

So now that we have some understanding of how we got into this mess. We have some chance of being able to get out of it.

Clinical Evidence for T2D Causing Increased Delta 5 and Delta 6 Desaturase Activity

"This investigation was undertaken to study whether the risk to develop non-insulin-dependent diabetes mellitus (NIDDM) among 50-year-old men during a 10-year follow-up period was related to the fatty acid composition of their serum cholesterol esters. There were highly significant differences in the initial health survey between the fatty acid composition in serum in subjects who remained normoglycemic (w = 1,753) and in those who later developed NIDDM (n = 75). The main differences were that the latter had higher proportions of saturated fatty acids and palmitoleic acid (16:ω7), a low proportion of linoleic acid (18:2ω6), and a relatively high content of γ-linolenic (18:3ω6) and dihomo-γ-linolenic (20:3ω6, DGLA) acids in the serum cholesterol esters. The picture was similar also after adjusting for differences in body mass index. In a logistic model, a high proportion of dihomo-γ-linolenic acid remained a significant contributor to the development of diabetes" http://diabetes.diabetesjournals.org/content/43/11/1353.short

This is because DGLA is not being converted into anti-inflammatory PG1s but is being desaturated into AA which is being converted into PG2s

OBJECTIVES - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4225645/
Obesity in childhood increases the risk of obesity in adulthood, and is predictive of the development of metabolic disorders. The fatty acid compositions of various tissues, including blood, are associated with obesity and obesity-associated disorders. Thus, tracking plasma phospholipid (PL) features and metabolic parameters in young individuals may strengthen the utility of fatty acid composition as an early biomarker of future metabolic disorders.
METHODS - Anthropometric and blood biochemical data were obtained from 131 Korean males aged 10.5 ± 0.4 years, and followed up at 2 years. We analyzed the plasma PL fatty acids according to obesity. Obese children were defined as those with a body mass index (BMI) greater than the 85th percentile for age and gender, based on Korean child growth standards.
RESULTS - Activities of lipid desaturases, stearyl-CoAD (SCD-16,16:1n-7/16:0), delta-6D (D6D, 20:3n-6/18:2n-6), and delta-5D (D5D, 20:4n-6/20:3n-6), were estimated. Obese individuals had significantly higher proportions of palmitoleic acid (16:1n-7) and dihomo-gamma linolenic acid (DGLA, 20:3n-6) at both baseline and follow-up than did lean individuals. The activities of SCD-16 and D6D were higher in obese than lean boys. The baseline SCD-16 activity level was positively associated with the baseline waist circumference (WC) and the metabolic risk score. The baseline D6D level was positively associated with WC and also with the homeostasis model of assessment of insulin resistance (HOMA-IR), a surrogate marker of insulin resistance (IR), and metabolic risk score at both baseline and follow-up.
CONCLUSION - In young Korean males, higher D6D activity predicts the future development of IR and associated metabolic disorders including dyslipidemia

ABSTRACT - https://www.researchgate.net/figure/51070641_fig1_Insulin-resistance-according-to-the-proportion-of-dihomo-g-linolenic-acid-203o-6-DGLA
Insulin resistance according to the proportion of dihomo-γ-linolenic acid (20:3ω-6, DGLA) or arachidonic acid (20:4ω-6, AA) in serum phospholipid and FADS gene polymorphisms.

The writers took the correlation between DGLA and AA and Insulin Resistance as a given.

ABSTRACT - http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0166198
Obesity is now recognized as a state of chronic low-grade inflammation and is called as metabolic inflammation. Delta-5 desaturase (D5D) is an enzyme that metabolizes dihomo-γ-linolenic acid (DGLA) to arachidonic acid (AA). Thus, D5D inhibition increases DGLA (precursor to anti-inflammatory eicosanoids) while decreasing AA (precursor to pro-inflammatory eicosanoids), and could result in synergistic improvement in the low-grade inflammatory state. Here, we demonstrate reduced insulin resistance and the anti-obesity effect of a D5D selective inhibitor (compound-326), an orally active small-molecule, in a high-fat diet-induced obese (DIO) mouse model. In vivo D5D inhibition was confirmed by determining changes in blood AA/DGLA profiles. In DIO mice, chronic treatment with compound-326 lowered insulin resistance and caused body weight loss without significant impact on cumulative calorie intake. Decreased macrophage infiltration into adipose tissue was expected from mRNA analysis. Increased daily energy expenditure was also observed following administration of compound-326, in line with sustained body weight loss. These data indicate that the novel D5D selective inhibitor, compound-326, will be a new class of drug for the treatment of obese and diabetic patients.

D5D activity causes insulin resistance by converting DGLA to AA which makes inflammatory PG2s rather than anti inflammatory PG1s.

METHOD - http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002094
We investigated the association between individual polyunsaturated fatty acids and the risk of future type 2 diabetes using statistical analyses that accounted for factors that could be potential alternative explanations for any observed associations.
We found that higher levels of blood alpha-linolenic acid, a plant-origin n-3 fatty acid, and n-6 linoleic acid, the most abundant type of polyunsaturated fatty acid, were associated with a lower risk of future type 2 diabetes. In contrast, higher levels of four other minor individual n-6 fatty acids were associated with higher type 2 diabetes risk, while the blood marine-origin n-3 fatty acids were not associated with future diabetes.

The methods of the EPIC-InterAct project have previously been described in detail [21]. From among 340,234 persons with 3.99 million person-years of follow-up (1991–2007) in the eight countries of the EPIC study, we ascertained 12,403 T2D cases and selected a random subcohort of 16,835 individuals with baseline plasma samples. After exclusions (n = 548 prevalent diabetes; n = 133 uncertain diabetes status), the subcohort retained 16,154 individuals and included 778 individuals with incident T2D during follow-up (a feature of the case-cohort design) [21]. From the total 27,779 participants, we excluded 483 without blood fatty acid data, therefore including 12,132 T2D cases and 15,919 subcohort participants in the analysis (with 755 incident cases included by design within the subcohort), with a mean follow-up of 9.8 years.

Plasma phospholipid PUFAs were measured by gas chromatography among 12,132 incident T2D cases and 15,919 subcohort participants (778 of whom developed T2D during the 9.8 year follow up period) in the European Prospective Investigation into Cancer and Nutrition (EPIC)-InterAct study across eight European countries. Country-specific hazard ratios (HRs) were estimated using Prentice-weighted Cox regression and pooled by random-effects meta-analysis. We also systematically reviewed published prospective studies on circulating PUFAs and T2D risk and pooled the quantitative evidence for comparison with results from EPIC-InterAct. In EPIC-InterAct, among long-chain n-3 PUFAs,

α-linolenic acid (ALA) was inversely associated with T2D (HR per standard deviation [SD] 0.93; 95% CI 0.88–0.98),
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) were not significantly associated.
linoleic acid (LA) (0.80; 95% CI 0.77–0.83) and eicosadienoic acid (EDA) (0.89; 95% CI 0.85–0.94) were inversely related
arachidonic acid (AA) was not significantly associated
γ-linolenic acid (GLA), dihomo-GLA, docosatetraenoic acid (DTA), and docosapentaenoic acid (n6-DPA), were significantly positively related with HRs between 1.13 to 1.46 per SD.

These findings from EPIC-InterAct were broadly similar to comparative findings from summary estimates from up to nine studies including between 71 to 2,499 T2D cases. Limitations included potential residual confounding and the inability to distinguish between dietary and metabolic influences on plasma phospholipid PUFAs.

Yes that is because GLA, DGLA, DPA and w6DPA are precursors of AA which produces PG2s and LT4s which are inflammatory. Whereas EDA is not, and high LA means low desaturase activity which means less AA. DHA is not associated, being too far downstream and EPA and AA are not associated, because higher insulin means more desaturase activity which affects them both equally.

KUOPIO COHORT STUDY - http://www.medscape.com/viewarticle/861163
The findings, from an analysis of more than 2000 men participating in the Kuopio Ischaemic Heart Disease (KIHD) Risk Factor Study, were published online March 24 in the American Journal of Clinical Nutrition by Jyrki Virtanen, PhD, adjunct professor of nutritional epidemiology at the Institute of Public Health and Clinical Nutrition, University of Eastern Finland, Kuopio, and colleagues.
In the body, linoleic acid (LA) is converted to other n–6 PUFAs: gamma-linolenic acid (GLA), dihomo-gamma-linolenic acid (DGLA), and arachidonic acid (AA). These fatty acids can also be obtained from the diet in minor amounts, and AA is derived especially from animal products, but their concentrations in the body mainly reflect endogenous formation from linoleic acid.
The analysis showed that serum linoleic acid and arachidonic acid were associated with a lower type 2 diabetes risk, and GLA and DGLA with a higher risk

Yes, because lower desaturase activity (from lower insulin leve;s) means more LA and less PG2 creation means lower AA. Whereas more GLA and more DGLA means higher desaturase activity, which comes from higher insulin levels.

ZINC SUPPLEMENTATION IS A BAD IDEA - http://www.medscape.com/viewarticle/861163
The study also identified a major role for zinc, an essential cofactor for the delta-5- and delta-6-desaturase enzymes that are involved in PUFA metabolism: The higher diabetes risk with higher serum GLA concentration was found only among those with a higher serum zinc concentration. Similarly, the lower risk with a higher serum arachidonic acid concentration was observed only among those with lower serum zinc concentrations.
That, combined with the previous KIHD finding that higher serum zinc concentration was associated with a higher risk of type 2 diabetes, suggests that zinc may have a role in determining the impact of the n-6 polyunsaturated fatty acids on the risk of type 2 diabetes, he noted

Yes, because Zinc enhances both delta5 and delta6 desaturase activity and T2D results from insulin resistance which causes higher blood insulin which also enhances desaturase activity. So the last thing a T2D sufferer should be doing is supplementing with Zinc. Type1 sufferers on the other hand should take Zinc because they have no insulin.

ABSTRACT - https://www.ncbi.nlm.nih.gov/pubmed/12538079
Animal biosynthesis of high polyunsaturated fatty acids from linoleic, alpha-linolenic and oleic acids is mainly modulated by the delta6 and delta5 desaturases through dietary and hormonal stimulated mechanisms. From hormones, only insulin activates both enzymes. In experimental diabetes mellitus type-1, the depressed delta6 desaturase is restored by insulin stimulation of the gene expression of its mRNA. However, cAMP or cycloheximide injection prevents this effect. The depression of delta6 and delta5 desaturases in diabetes is rapidly correlated by lower contents of arachidonic acid and higher contents of linoleic in almost all the tissues except brain. However, docosahexaenoic n-3 acid enhancement, mainly in liver phospholipids, is not explained yet. In experimental non-insulin dependent diabetes (T2D), the effect upon the delta6 and delta5 desaturases is not clear. From all other hormones glucagon, adrenaline, glucocorticoids, mineralocorticoids, oestriol, oestradiol, testosterone and ACTH depress both desaturases, and a few hormones: progesterone, cortexolone and pregnanediol are inactive.

So higher insulin in the blood enhances delta 5 desaturase activity which converts more DGLA to AA, which shifts Omega6 metabolism from balanced to inflammatory. That is the main cause of insulin resistance in type 2 diabetes.

"However, if you inject (AA) arachidonic acid into the same rabbits they are dead within three minutes. The human body needs "some" arachidonic acid, but too much can be toxic.

Ironically, the higher your insulin levels, the more your body is stimulated to make increased levels of arachidonic acid. (AA) is a long-chain omega-6 fatty acid. Enchaned production of good eicosanoids requires the presence of EPA and DHA long chain "omega 3" fats, found in Ultra Refined fish oil." - http://www1.cbn.com/700club/understanding-aa-arachidonic-acid-omega-6-%E2%80%93-pro-inflammatory-fat

Saturated and Mono unsaturated Fats also cause insulin resistance in normal people and diabetics if eaten to excess

The 4 types of fat for our purposes are...
SFA Saturated Fatty Acids
MUFA Monounsaturated Fatty Acids
PUFA Polyunsaturated Fatty Acids
Trans Fats: MUFAs or PUFAs with a trans oriented carbon carbon double bond.

Here is the aggregated study that says it all for humans - http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002087 .
CHO is Carbohydrate. CHO → MUFA means 5% of the Carbs are replaced with MUFA.

So replacing Carbs with Saturated Fatty Acids (SFA) makes things worse. Replacing them with Monounsaturated Fatty Acids (MUFA) makes things slightly better. Whereas replacing them with Polyunsaturated Fatty Acids makes things much better in non diabetic people. The one caveat to this is that Omega6 PUFAs are pro inflammatory and Omega3 PUFAs are anti inflammatory. So we need to get the right balance of these two PUFAs as well. That is not so easy to do because ALA (short chain plant based Omega3) does not defray Omega6 very effectively in rats. Only long chain Omega3 (EPA DHA DPA) does that in rats. And one can only eat around 10 grams maximum of long chain Omega3 per day. So even non diabetics should Omega6 PUFA.

The Relationship between Coronary Heart Disease and Type2

Skeletal muscle cell insulin resistance has 3 causes.

1. Cell wall and blood serum fat composition:
2. Systemic inflammation: Caused by eating too many inflammatory foods and not enough anti inflammatory foods and by eating too much Omega6 and not enough Omega3. Inflammation makes the cell wall less permeable to sugar.
3. Capillary plaque: Caused by high blood sugar, high serum insulin and easting too much of the wrong fats. This prevents the sugar in the blood from reaching your muscle cells.

Diabetes does not kill anyone. Secondary complications from diabetes are the real killers.

Every single one of these secondary complications are the direct result of poor capillary circulation.

1. Fungal and bacterial infections of the skin result from poor circulation which means that your immune system cannot get to the fight quickly enough or in sufficient numbers to win quickly.
2. Slow healing of the skin and the foot is due to capillary sclerosis in those areas
3. Kidney trouble result from poor circulation in the kidneys
4. Retinal problems result from compromised capillary circulation in the eyes
5. Erectile dysfunction is a result of poor vascular supply to both the muscles and the nerves in that area
6. Cardio vascular problems such as heart attacks and strokes are caused by coronary artery and brain artery plaque.
7. Peripheral nerves are supplied by small capillaries

Muscles are supplied by tiny capillaries too. And so poor capillary circulation means that the muscle do not get access to the sugar in your blood quickly enough.

So the treatment for insulin resistance is very similar to the treatment for cardio vascular problems. In fact the greatest risk for people with type2 is heart attacks and strokes, so fixing the vascular system is a win win. And we can afford to be quite aggressive in dosages because we are way behind the curve to start with.

So we need to fix our Omega6:Omega3 balance to prevent plaque and reduce inflammation. But we need to increase our Omega6 intakes to reduce insulin resistance. We need to eat the right types of fat and avoid the wrong types of fat and we need to fix our slow healing caused by capillary plaque.

The effect on CHD (coronary heart disease) of the 3 types of fat and trans fat are slightly different and are explained nicely in the graphic below from Boston University School of Public Health from a study of 80,000 women over 14 years - which says so much (the vertical scale is mess up however)...

So if you swap 2% of your carbs for trans fat for 14 years your chances of getting Coronary Heart Disease go up by 80%.
If you swap 5% of your carbs for sat fat your chances of getting CHD go up by 17%
If you swap 5% of your carbs for mono fat your chances of getting CHD go down by 18%
If you swap 5% of your carbs for poly fat your chances of getting CHD go down by 38%

Increasing total fat intake at the expense of total carbs does not increase the chances of getting CHD, and so does not cause arterial plaque and so does not increase insulin resistance via that route. But increasing trans fat or sat fat does! So we need to make a distinction between the different types of fat we eat both for treated CHD and for treating Type2. Also we must realise that one type of fat can defray the bad effect of another. So the game is all about fat balancing. Furthermore we must make a distinction between hydrogenated trans fats and fast food trans fats which are a disaster and naturally occurring Conjugated Linoleic Acid (CLA), which has 2 carbon double bonds next to each other 18:c9c12, which makes the molecule curved rather than straight. Some trans isomers of this C18:2 fat have been shown to improve insulin resistance. So meat and dairy natural trans fat is not the same thing as fast food or hydrogenated trans fat which is artificially created and is presumably a different conjugation of cis and trans bonds to the naturally occurring versions produced by ruminants. Cis9 trans11 CLA is a common naturally occurring isomer which is though to be beneficial for both CHD and cancer - https://www.dairynutrition.ca/nutrients-in-milk-products/fat/how-much-cla-is-enough and https://www.mercola.com/beef/cla.htm

The main trans Isomers of oleic acid 18:cis9, elaidic acid 18:trans9 and vaccenic acid 18:trans11.
The main trans Isomers of linoleic acid (18:cis9,12), 18:cis9,trans12, 18:trans9,cis12, 18:trans9,12, 18:cis9,trans13, 18:cis9,trans11.
The main trans Isomers of alpha-linolenic acid 18:cis9,12,15): primarily 18:cis9,trans11,cis15.

The main hydrogenated fats are 18:trans9 Elidaic Acid and 18:trans11 Vaccenic acid. - http://www.fil-idf.org/wp-content/uploads/2016/04/Question-on-Trans-and-CLA-of-Dairy-Product.pdf

ω	Common Name	Formula	Naturally Occurring in
ω3	α-Linolenic acid	C18:3cis9,12,15	Flaxseeds, chia seeds, walnuts
ω3	Stearidonic acid	C18:4cis6,9,12,15	Seed oils of hemp, blackcurrant, corn gromwell
ω3	Eicosapentaenoic acid	C20:5cis5,8,11,14,17	cod liver, herring, mackerel, salmon, menhaden and sardine
ω3	Docosahexaenoic acid	C22:6cis4,7,10,13,16,19	maternal milk, fish oil
ω6	Linoleic acid	C18:2cis9,12	Peanut oil, chicken fat, olive oil, Almonds
ω6	γ-Linolenic acid	C18:3cis6,9,12	borage oil, black currant oil, evening primrose oil and safflower oil
ω6	Dihomo-γ-linolenic acid	C20:3cis8,11,14	only in trace amounts in animal products
ω6	Arachidonic acid	C20:4cis5,8,11,14
ω6	Docosatetraenoic acid	C22:4cis7,10,13,16

http://sphweb.bumc.bu.edu/otlt/MPH-Modules/PH/PH709_Heart/PH709_Heart_print.html

Not all Saturated Fats are Bad for Insulin Resistance

The Lancet has a massive epidemiological EPIC study of 340,234 people in 8 EU countries. This is what they found for various SFAs.

Saturated Fat	Formula	Chances of devloping Type2 per standard deviation over above the mean level in the blood.
Myristic Acid	C14:0	15% increase
Pentadecanoic Acid	C15:0	21% decrease
Palmitic Acid	C16:0	26% increase
Margaric Acid	C17:0	33% decrease !
Stearic Acid	C18:0	6% increase
Arachidic Acid	C20:0	21% decrease
Behenic Acid	C22:0	21% decrease
Lignoceric Acid	C24:0	21% decrease

AMAZING. http://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70166-4/fulltext?rss=yes

Saturated fats with odd numbers of Carbon atom chains are good and the even number chains below C20 are bad essentially. The worst saturated fat is C16:0 (Palmitic Acid). The best is C17:0 (Margaric Acid). Regrettably the most prevalent saturated fat in meat and dairy is Palmitic Acid. Margaric is quite rare, occurring in a small amount in Lamb.

So here is the table of the best to the worst saturated fats rich foods for type 2 diabetics. However even lamb fat should be avoided as much as possible..

Food (100 grams)	C12	C14	C15	C16	C17	C18	C20	C22	C24	Total	C16 %
Lamb 3mm fat	0.05	0.66	0.1	3.86	0.25	3.19	0.03	0	0	8.14	47%
Whole Milk	0.1	0.37	0	0.96	0	0.44	0	0	0	1.87	51%
Cheddar	0.54	3.33	0	9.80	0	4.01	0	0	0	17.68	55%
Pork Belly	0.6	0.7	0	11.91	0	6.49	0	0	0	19.70	60%
Salmon	0	0.56	0.05	1.87	0.04	0.5	0.02	0.01	0	3.05	61%
Beef rib 3mm fat	0.07	0.9	0	6.78	0	3.44	0	0	0	11.19	61%
Ham	0.02	0.24	0	4.06	0	2.16	0	0	0	6.48	63%
Tuna Yellowfin	0.01	0.01	0	0.16	0	0.05	0	0	0	0.23	70%
Turkey	0.01	0.06	0	1.46	0	0.52	0	0	0	2.05	71%
Chicken	0.02	0.07	0	1.74	0	0.5	0	0	0	2.33	75%
Cod	0	0.01	0	0.09	0	0.03	0	0	0	0.12	75%

Animal Fats

Fat	Source	Normal	Diabetic	kcals	Carb	Protein	Fibre	Fat	Sat	Mono	Poly	Trans	10:0	12:0	14:0	15:0	16:0	17:0	18:0	20:0	22:0	24:0	ω3	ω6	ω7	ω9	EPA	DHA
Chicken fat, raw	USDA	31.0	31.0	629	0.00	3.73	0.00	68.0	20.2	30.3	14.2	0.75	0.0	0.04	0.6	0	14.7	0	4.08	0	0	0	0.7	13.3	3.86	25.3	0	0
Lamb, intramuscular fat, New Zealand, raw	USDA	35.86	35.86	640	0.00	4.63	0.00	68.5	30.7	19.2	2.36	4.09	0.08	0.07	1.36	0	11.0	1.3	16.7	0.07	0.17	0	0.7	1.68	0.52	18.6	0	0
Pork fat, raw	USDA	31.76	31.76	632	0.00	9.25	0.00	65.7	22.0	28.0	13.2	0.6	0.05	0.05	0.83	0.04	13.6	0.22	7.07	0.12	0	0	0.72	12.3	1.28	26.3	0	0.02
New Zealand Beef, subcutaneous fat, raw	USDA	36.69	36.69	685	0.00	8.5	0.00	72.4	31.5	24.7	1.68	2.71	0.03	0.05	1.97	0	14.9	1.08	13.3	0.1	0.05	0	0.54	1.14	1.92	22.3	0	0

The Omega3 PUFA to Omage6 PUFA Balance

Here is a wonderful graph showing the effect of the percentage of Omega6 in cell membranes on heart attack death rate - http://www.lsro.org/presentation_files/csph/Lands.pdf It is stunning...

The graph clearly show the relationship between death from heart attacks and the Omega6 content of your cell membranes. The graphic below show how dietary intake affects membrane composition...

The daily menu balance is defined as:

ShortChainOmega3(%) - ShortChainOmega6(%) + 7LongChainOmega3(%) - 7LongChainOmega6%

This reflects clinical results which show that long chain HUFAs (Highly Unsaturated Fatty Acids with 20 or more carbon atoms and 4 or more carbon double bonds) have a much larger influence upon tissue composition than their short chain precursors. This is because the body does not convert very much of the short chain PUFAs to long chain HUFAs. From these graphics it is plain to see that the optimal ratio for long chain Omega3 to long chain Omega6 is not 1:1 but more like 2:1 in favour of Omega3. We can also see why the Mediterranean diet is better than the American diet and why the Japanese diet is better than both of them - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3533819/

"For instance, in people following a Western type of diet, plasma concentration of ALA (alpha Linolenic Acid) is about 0·30% of the total plasma fatty acids, whereas the concentration of LA (Linoleic Acid) is about 30%. Thus, the ratio of LA to ALA in the blood is about 100 to 1. Since the enzymes involved in LA and ALA metabolism (elongases and desaturases) prefer ALA to LA, a small change in dietary intake results in highly significant changes in the n-6 to n-3 ratios in both the plasma and cell membranes." - http://eurheartjsupp.oxfordjournals.org/content/ehjsupp/3/suppl_D/D26.full.pdf

So Westerners have a very long way to go to normalize our blood plasma Omega3:6 ratio!

ω3 better than ω6 at reducing insulin resistance in sucrose fed rats https://www.researchgate.net/publication/7935128_Substituting_dietary_linoleic_acid_with_alpha-linolenic_acid_improves_insulin_sensitivity_in_sucrose_fed_rats

https://www.sciencedaily.com/releases/2014/09/140911094749.htm Omega3 to Omega6 balance has a massive effect upon INTELLIGENCE !!

"Just like a racecar burns up some of its motor oil with every lap, your brain burns up omega-3 and you need to replenish it every day,"

Leptin: The insulin-like hormone for fats

Leptin is the hormone that tells the hypothalamus in the brain when your fat intake has been sufficient from a meal. It also does these things...
1. Inhibits hepatic gluconeogenesis through melanocortin pathway
2. Suppresses hepatic glycogenolysis
3. Enhances insulin prevention of glucose production without affecting (and sometimes even improving) insulin dependent glucose uptake. It can do this even in the face of severe insulin deficiency
4. Influences hepatic genes and insulin to reduce glucose production and increase glucose use
5. Inhibits D9D (SCD1) mediated lipogenesis http://pages.ucsd.edu/~mboyle/COGS163/pdf-files/05-S15-Leptin%20and%20Glucose%20Metabolism.pdf
6. Lleptin ameliorates hyperglycemia by suppressing hepatic glucose production and by increasing tissue glucose uptake, independent of insulin.[54]- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3602983/

After extending previous evidence that leptin infusion directly into the lateral cerebral ventricle ameliorates hyperglycemia in rats with streptozotocin-induced uncontrolled diabetes mellitus, we showed that the underlying mechanism is independent of changes of food intake, urinary glucose excretion, or recovery of pancreatic beta-cells. Instead, leptin action in the brain potently suppresses hepatic glucose production while increasing tissue glucose uptake despite persistent, severe insulin deficiency. This leptin action is distinct from its previously reported effect to increase insulin sensitivity in the liver and offers compelling evidence that the brain has the capacity to normalize diabetic hyperglycemia in the presence of sufficient amounts of central nervous system leptin. -
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3037161/

According to evidence leptin deficiency leads to state of obesity, as well as insulin resistance and glucose tolerance impairment.29 In the other hand, obese subjects have more concentration of leptin that tends to be the state of leptin resistance.
diabestes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4251481/

To keep :Leptin levels high the following (edited) recommendations are made at http://www.leanhealthyandwise.com/how-diet-and-exercise-reverse-leptin-resistance/

Avoid Very-Low-Calorie Diets (1000 cal and under) because as a recent study demonstrates that caloric restriction results in a rapid, profound reduction in circulating levels of leptin. By eating more food, you’ll avoid the diet hormone surges that trigger uncontrollable hunger and the inevitable weight gain that follows.

Reduce the amount of sugar and processed, unhealthy carbs as well as fried food in the diet. Embrace high-protein foods and low-glycemic carbohydrates.

Increase Protein. Protein reduces hunger despite the typical decrease in leptin and increase in ghrelin that occur with dieting. Research also suggests that protein improves leptin sensitivity.

Increase Healthy Fats. Eating more fatty fish such as sardines, herring or salmon may help. Studies have shown that omega 3 fatty acids may help fight leptin resistance. If you’re not a fish eater, try to supplement with a high quality, cold-distilled fish oil.

Exercise on a regular basis. Exercise plays an important part in reversing leptin resistance. When you do exercise, make sure that you concentrate on high intensity training (HIT) and weight lifting. This type of exercise has been proven to be great for weight loss and building your muscles so you can have trim and firm body.

Sleep is another important factor in reversing leptin resistance. Sleep deprivation can wreak havoc with leptin levels. Getting at least seven hours of sleep per night is important for maintaining good health and also proper leptin levels. In a study of over 1,000 participants, getting less than 8 hours a night reduced leptin, elevated ghrelin (the hunger hormone) and increased body mass index (BMI). Those who slept only 5 hours a night produced 15.5% lower leptin and 14.9% higher ghrelin.

Peppers are an excellent for weight loss. They contain capsaicin, which is a chemical that causes the metabolism to rise. Capsaicin also gives peppers their spiciness. Eating hot peppers causes the metabolism to remain higher for hours after eating them.

Yogurt is another excellent food for lower insulin and raising the metabolism. Whether Greek or regular yogurt has many benefits and is loaded with protein and calcium. It also helps to regulate the digestive tract. It provides energy to help the body burn more calories.

Chicken, turkey, and other lean meats have high levels of protein that requires a lot of energy to digest. That causes the body to burn a lot of calories when digesting these meats. Meats supply proteins which aid in building muscle. Muscles burn more fat per pound than fat does.

Fish like salmon and tuna are high in omega-3 fatty acids, which have been shown to lower leptin levels. Salmon, mackerel and trout are also good sources of omega-3 fatty acids. It may be difficult to get enough fish in the diet, so taking a high quality (purified) omega-3 supplement can help increase metabolism as well.

Bromelain, the enzyme from pineapple, which is a natural alternative to Aspirin, is reported to increase PGE1 production and reduce PGE2 production, but in my experience it does not do that. It did not help with T2D.

Bromelain was reported to induce the production and release of anti inflammatory prostaglandins and the initiation of PGE1 accumulation (inhibiting the release of polymorphonuclear leukocyte lysosomal enzymes (Felton 1977, Taussig 1908, Ako 1981, Kelly 1996) - Edible Medicinal and non medicinal plants.

Researchers gave bromelain to 74 boxers with numerous bruises, while 72 other bruised boxers received an inactive substitute (placebo). 14% of the placebo group healed in 4 days. 78% of the bromelian group healed in 4 days. Bromelian appears to inhibit production of PGE2 and stimulate production of PGE1 - The Green Pharmacy: New discoveries in Herbal remedies for common diseases.

The enzyme bromelain from the stem of the pineapple, is also effective in inhibiting the inflammatory prostaglandins. In an extensive five-year study of more than 200 people experiencing inflammation as a result of surgery, traumatic injuries and wounds, 75 percent of the study participants had good to excellent improvement with bromelain; a much higher rate than that afforded by drugs. Most of the people in this study were discharged from the hospital in only eight days—half the usual amount of time. They also experienced no side effects. - http://www.endo-resolved.com/prostaglandins_endometriosis.html

It has been shown that a substantial portion of orally administered bromelain is absorbed intact into the bloodstream, thereby elevating the proteolytic and fibrinolytic activity of the blood for hours. The similarity between the beneficial effects of aspirin-type drugs and bromelain, while bromelain causes none of the undesirable side effects of the others, suggests that bromelain acts on the prostaglandin synthetic pathway at a site different from that affected by the non-steroidal anti-inflammatory drugs. While aspirin inhibits the cyclooxygenase and thus the biosynthesis of prostaglandins, it is postulated that bromelain acts further down the arachidonate cascade at the thromboxane synthetase step. Circumstantial evidence suggests that bromelain inhibits the synthesis of the “proinflammatory” prostaglandins without affecting that of the “anti-inflammatory” ones. Bromelain therefore tends to reestablish the balance of the two types of prostaglandins that characterizes the state of the healthy organism.
- https://www.researchgate.net/publication/15815993_The_mechanism_of_the_physiological_action_of_bromelain

Aspirin inhibits the enzyme cyclooxygenase resulting in a decrease in the output of the platelet aggregating factor thromboxane A2. This beneficial effect appears to be completely offset by aspirin's inhibition of prostacyclin which is a very effective inhibitor of platelet aggregating. In addition aspirin blocks the enzyme delta 6 desaturase (D6D) which converts linoleic acid to gamma linolenic acid (GLA). Gamma linolenic acid normally is then converted into prostaglandin E 1 which has antiinflammatory properties and appears to have an important role in preventing arteriosclerosis... This enzyme delta 6 desaturase (D6D) can not be made by most diabetics [insulin dependent ones - ed] and failure to produce prostaglandin E1 is believed to be the reason diabetics have devastating arteriosclerosis. The use of Borage Oil or Evening Primrose oils bypass this blockage to gamma linolenic acid formation as both these substances contain significant amounts of gamma linolenic acid. Diabetics and other patients with arteriosclerosis might be greatly aided by taking 500 mg. to 1 gram of borage oil twice daily (found in health food stores).

On balance, I think the negatives of aspirin outweigh its positive effects. Effective anti-inflammatory properties can readily be obtained from the enzyme bromelain found in pineapple. Bromelain is quite effective in relieving the pain and inflammatory reaction of rheumatoid arthritis with a dosage of 2,250 mg. taken twice daily between meals. Enzymes do not cause side effects no matter how high the dosage goes. This should work quite well to counter the inflammatory reaction seen in arteriosclerosis.
- https://www.newswithviews.com/Howenstine/james10.htm

Palmitoleic Acid, the ω7 Insulin Resistance fighter

http://www.nutridesk.com.au/insulin-resistance-4.phtml
http://www.lifeextension.com/magazine/2014/4/omega-7-protects-against-metabolic-syndrome/page-02?p=1

NMN Nicotinamide Mononucleodite, NR (Nicotinamide Riboside)

NR is a precursor to NMN which is a precursor to NAD (nicotinamide adenine dinucleotide) which helps cell metabolism and effectively reduces ageing in that process and help type 2 diabetes. It has been found to cure type 2 in female diabetic mice and to improve glucose tolerance (but not fully cure) type 2 in male diabetic mice. It occurs naturally in Broccoli, Cabbage, Avocado and Cucumber. I have found that Broccoli, Cabbage and Avocado do help - especially Swiss chard and broccoli. I think there is something in this therapy - so long as sat fats and mono fats are avoided. So avocado is out..

https://www.ncbi.nlm.nih.gov/pubmed/22537070 10g/day for 4 weeks of Broccoli sprout powder with a high concentration of Sulphoraphane improves Insulin Resistance in humans..
http://www.decodedscience.org/nmn-nicotinamide-mononucleotide-lowers-blood-glucose-in-mice/3616

Fats for Rats (Garvin Institute Study)

http://www.ncbi.nlm.nih.gov/pubmed/1991575 Abstract...

"High levels of some but not all dietary fats lead to insulin resistance in rats. The aim of this study was to investigate the important determinants underlying this observation. Insulin action was assessed with the euglycemic clamp. Diets high in saturated, monounsaturated (omega-9), or polyunsaturated (omega-6) fatty acids led to severe insulin resistance; glucose infusion rates [GIR] to maintain euglycemia at approximately 1000 pM insulin were 6.2 +/- 0.9, 8.9 +/- 0.9, and 9.7 +/- 0.4 mg.kg-1. min-1, respectively, versus 16.1 +/- 1.0 mg.kg-1.min-1 in chow-fed controls. Substituting 11% of fatty acids in the polyunsaturated fat diet with long-chain omega-3 fatty acids from fish oils normalized insulin action (GIR 15.0 +/- 1.3 mg.kg-1.min-1). Similar replacement with short-chain omega-3 (alpha-linolenic acid, 18:3 omega 3) was ineffective in the polyunsaturated diet (GIR 9.9 +/- 0.5 mg.kg-1.min-1) but completely prevented the insulin resistance induced by a saturated-fat diet (GIR 16.0 +/- 1.5 mg.kg-1.min-1) and did so in both the liver and peripheral tissues. Insulin sensitivity in skeletal muscle was inversely correlated with mean muscle triglyceride accumulation (r = 0.95 and 0.86 for soleus and red quadriceps, respectively; both P less than 0.01). Furthermore, percentage of long-chain omega-3 fatty acid in phospholipid measured in red quadriceps correlated highly with insulin action in that muscle (r = 0.97). We conclude that 1) the particular fatty acids and the lipid environment in which they are presented in high-fat diets determine insulin sensitivity in rats; 2) impaired insulin action in skeletal muscle relates to triglyceride accumulation, suggesting intracellular glucose-fatty acid cycle involvement; and 3) long-chain omega-3 fatty acids in phospholipid of skeletal muscle may be important for efficient insulin action."

This paper has the basis of a cure for type2. It is cited in the wikipedia page on insulin resistance. So 11% EPA/DHA fixes Omega6 induced insulin resistance and 11% ALA fixes saturated fat induced insulin resistance and ALA does not fix Omega6 induced insulin resistance. They did not examine whether EPA/DHA fixed saturated fat insulin resistance or what fixes mono fat induced insulin resistance. Here is the table of their results to keep in mind...

Fat	Glucose disposal	Effect on Insulin Resistance
Standard chow	16.1	None
Excess Sat fat	6.2	260% worse
Excess Mono fat	8.9	181% worse
Excess Poly fat	9.7	166% worse
Excess 89% sat fat + 11% ALA	16:0	Insignificant
Excess 89% Poly fat + 11% EPA/DHA	15:0	7% worse

The study show that - for rats - insulin resistance due to excess sat fat can be defrayed with ALA. And there is plenty of evidence that this also works in humans to some extent.

https://www.ncbi.nlm.nih.gov/pubmed/24844257 Linoleic and linolenic are both good a reducing Insulin Resistance in Obese rats. This challenges the classical view that Omega6 is inflammatory and therefore no good.-
https://www.ncbi.nlm.nih.gov/pubmed/26912497 ALA in fat tissue is inversely associated with IR in humans, EPA+DHA is not !!! Only works for women with waistlines <= 88 cm and men <=102 (40 inches). ALA does defray sat fat in humans. But at what ratio?
Borkman found that AA in skeletal muscle is inversely correlated with IR. So we need more AA more even more ALA.
http://www.greenmedinfo.com/article/higher-alpha-linolenic-acid-intake-was-significantly-associated-lower Shows again that BMI <25 people have ALA linearly related to Insulin sensitivity and this is not true of EPA and DHA. Average ALA consumption was 2g per day.

"To improve sensitivity to insulin, 0.138-4 grams of omega-3 fatty acids has been taken by mouth daily for eight weeks to six months." http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/dosing/hrb-20059372
"To treat liver disease, 0.83-13.7 grams of omega-3 fatty acids has been taken by mouth daily for eight weeks to 12 months."

However EPA and DHA do defray the inflammatory effect of Omega6. But one can only eat a maximum of around 10 grams of these without becoming a full Eskimo. They eat about 15 grams per day of EPA and DHA on their traditional diet.

So we now have a fix for excess sat fat and a fix for excess Omega6 poly fat as regards insulin resistance in rats. But is there a fix for excess mono fat? And does any of this work in humans? Well the EPIC study showed that replacing 5% MUFA with PUFA reduced insulin resistance. And in a University of Washington Study comparing a sat fat Ketogenic diet to a poly fat one, an Omega6 poly diet of 45.5% poly 10.5% sat and 17.5% mono, 15% protein and 15% carb for 5 days, was shown to reduce insulin resistance in humans significantly - http://press.endocrine.org/doi/pdf/10.1210/jc.2003-031796. So certainly Omega6 PUFA to Omega3 MUFA in the ratio 2.6:1 will more than defray MONO and a small amount of Sat fat in non diabetic people.

However my experience does not correlate properly with these results. Because type2 diabetics have a different Omega6 metabolism to non diabetics. EPA is fantastic. ALA is good. Omega6 is no better than mono in our case due to high insulin causing high desaturase activity, leading to too much AA and not enough DGLA. I have found that too much Sat fat is bad. And Coconut fat C12:0 and C14:0 is actually a disaster.

So how do we ensure that we only eat anti inflammatory insulin resistance reducing foods and do not eat inflammatory insulin resistance increasing foods?

Monica Reinagel (www.inflammationfactor.com) came up with the idea of an Inflammation Factor. This is a number which describes how inflammatory a food might be. She has classified some 2500 foods with this index. But she will not reveal how the index is calculated. So it is of little scientific value. It is useful for determining which foods to eat and which to avoid however. But we can do better. So we have collated all the data from the US and UK and Australian and Norwegian national food databases and made 3 different indices of 16,593 food types. From these you can determine which foods to eat and which to avoid - whether you are diabetic or not! The data came from...

1. The USDA National Nutrient Database for Standard Reference release SR28 September 2015.
2. The UK government composition of foods integrated data set (CoFID McChance and Widdowson March 25th 2015)
3. The Australian Food Supplement and Nutrient Database (AUSNUT 2011-2013), from Food Standards Australia and New Zealand. But we reworded the food names to make them more directory friendly.
4. The Norwegian Food Safety Authority Matvaretabellen - August 2016

These government databases are not perfect. The UK database has no fibre. And only has comprehensive data (when errors and ommissions are fixed) for 566 records out of 2898. USDA database has 8688 records but is missing a lot of trans fat data which is critical. The Australian Database is the best with 5740 records. But it has no palmitoleic, oleic, lauric, myristic, palmitic, stearic or arachidic fat breakdown. The Norwegian database has 1600 records but also does not break down saturated or mono unsaturated fats.

The indices are defined as follows...

Figures are deduced from the Lancet EPIC study of 340,234 subjects http://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70166-4/fulltext?rss=yes and the PLOS cohort study of the effect of 5% dietary replacement of Carb or SFA,or MUFA or PUFA. with any other http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002087. These data are combined with my experience that MUFAs slowly increase insulin resistance and PUFAs do decrease it so long as your Omega3:Omega6 ratio is kept as near as possible to 1. The C12:0 comes from my totally disastrous experience with coconut fat which is predominantly C12:0. It is considerably worse for a diabetic (post prandial walking time increasing) than lamb fat of chicken fat.

Fat	Formula	Effect on the Insulin Resistance of healthy people (Index per gram)	Effect on the Insulin Resistance of diabetic people (Index per gram)
Capric Acid	10:0	1.0	1.0
Lauric Acid	12:0	1.8	1.8
Myristic Acid	14:0	0.7	0.7
Pentadecanoic Acid	15:0	-1	-1
Palmitic Acid	16:0	1.2	1.2
Margaric Acid	17:0	-1.6	-1.6
Stearic Acid	18:0	0.3	0.3
Arachidic Acid	20:0	-1	-1
Behenic Acid	22:0	-1	-1
Lignoceric Acid	24:0	-1	-1
Trans Fats (natural/artificial average)		1.5	1.5
Palmitoleic Acid	16:1ω7	-0.6	-0.6
Oleic Acid	18:1ω9	0.3	0.3 (change this due to increased D9D?)
Linoleic Acid	18:2ω6	0.2	0.7 (due to increased D5D and D6D)
Arachidonic Acid (ARA)	20:4ω6	1	1
α Linolenic Acid	18:3ω3	-0.2	-0.2
EPA	20:5ω3	-2	-2
DPA	22:5ω3	-1	-1
DHA	22:6ω3	-2	-2
Fibre		-0.2	-0.2
Carb		0.2 above 50g/100	0.8 above 5g/100
Sugar		0.1 above 25g/100	0.2 above 1g/100
Protein		0	0.4 above 10g less 2xCarb/100. For Carb < 5 0.4 for Carb >= 5

14:0 means a 14 Carbon atom chain with no double bonds.
22:6ω3 means a 22 Carbon atom chain with 6 double bonds (so poly) starting 3 carbon atoms from the non Acid (COOH) end.
16:1ω7 means a 16 Carbon atom chain with 1 double bond (so mono) positioned 7 carbon atoms from the non Acid (COOH) end.

The results of applying these formula to the 4 national databases are in our fairly definitive 16,416 Food Inflammation and Insulin Resistance Table. Since the Australians and Norwegians do not categorize the saturated or mono fats, we had to treat all sat fats as bad (+0.9 per gram - since they are in general 60% palmitic +1.2 and 40% everything else +0.4) and all mono fats as slightly bad (0.4 per gram) for their data. But it still yields a very useful result.

We are yet to include the anti inflammatory/insulin resistance value of phytonutrients in this data. There are thousands of different chemical compounds here (Phytosterols, flavenoids, anthocyanins etc.) And the amount in each plant depends upon the climate and the fertilizer and the soil etc etc. So we cannot be too specific. But as a start we will in the future adopt the following for the non aqueous parts of veggies per gram ...

Spinach, Kale, Swiss Chard -2
Broccoli, Okra -2
Onion, Spring onion, Red onion, Garlic -2
Celery, Green or Red Cabbage, Bok choy, Brussel sprouts, Asparagus -1
Berries (strawberry, raspberry, blueberry, blackberry) -1
Capers, Carrots, Leeks -1
Tomato, Green pepper, Red Pepper, Avocado, Courgette/Zucchini, Marrow -0.5
Fennel, Lettuce, Rocket, Watercress - 0.5
Grapefruit, Orange, Tangerine, Satsuma, Clementine, Lemon, Lime, Kiwi fruit, Apricot, Pomegranate, Red Grape, Pineapple - 0.5
Peas, Green beans, Cucumber -0.5
Beetroot, Turnip -0.25
Mushrooms -0.25

We have not as yet included these figures in the anti inflammatory table. Herbs and Spices are generally anti-inflammatory.

Whole full fat Cows milk has 4.6 net carb grams, 2.3 grams of sat fat, 1 gram of mono fat 0.13 grams of trans fat and 0.1 grams of Omega6. The sat fat/transfat ratio of 2.3/0.13 = 18 is the basis of all trans fats in cheese and butter since these are made from milk. Do not be fooled by dishonest or negligent government or private sector data about cheeses which have no trans fat. If cheese has 18 grams of saturated fat it will in general have 1 gram of trans fat. So Gruyere, for example, which in all government databases has no trans fat, actually has 1.3-1.5 grams/100 of trans fat which can either be seen from http://www.jkoverweel.com a cheese wholesaler, or can be approximated from its sat fat figure of 19 grams.

http://www.huffingtonpost.co.uk/entry/saturated-fat-linked-to-heart-disease-study_uk_5835ba6ee4b0ddedcf5bd905 BMJ study of 115,000 people shows that replacing 2½ grams of sat fat with poly mono or complex carbs decreases your chances of CHD by 7%! And Lauric, Myristic, Palmitic and Stearic Acids are all bad for CHD.

Here is the above in Bar Chart format show the insulin resistance inducing effects of various even carbon numbered sat fats. The C12:0 figures is deduced from the writer's bitter experience with coconut oil milk and flour. It increases post prandial walking time considerably more than sat fat. The C14:0 to C24:0 figures come from the epidemiological data of the EPIC study.

Sat fats with odd numbered Carbon chains do not cause insulin resistance. This must be because they cannot be metabolised by the body into even numbered carbon chain sat fats. And it is the even number chains below C20 that cause the problem. At this point the writer (Gordon) realised that the relationship between fatty acids and insulin resistance was looking very much like the Lorenzo's Oil movie.

Lorenzo's Oil

Lorenzo had ALD. ALD is a genetic disorder which results in the body making too much C26:0 (which clogs up the brain and causes demyelination of nerves). The initial medical therapy was to restrict dietary C26:0. That did not work because the ALD afflicted body still overproduces it. Nick Nolte in the movie Lorenzo's oil (a true story) realised that the synthesis process involved adding two more CH2 molecules at a time to step from C18:0 to C20:0 to C22:0 and to C24:0 to get to C26:0. He knew that enzymes we call elongases were needed to carry out these steps. So he proposed to give the body more C18:1 and C22:1 (mono unsaturated fats of the same chain length) in the hope that the elongases would be too busy elongating mono fat to elongate much sat fat.

He was correct. The elongases actually have a higher affinity for the mono fats than for the sat fats - http://www.x-ald.nl/treatment-options/lorenzos-oil/ . So taking Lorenzo's oil does reduce serum and body fat C26:0. But regrettably it did not affect
cerebral levels of C26:0 and so did not cure the disease. But it could slow/stop its progression in children.

Now ALA, which is C18:3ω3, defrays the insulin resistance caused by sat fat in rats. Whereas EPA which is C20:5ω3 does not. And sat fats of even chain length less than C20:0 increase insulin resistance in humans whereas sat fats of length C20:0 and higher do not.

This is plainly telling us that insulin resistance is caused by a fatty acid with chain length C18. C18:0 stearic acid, is not the culprit because it causes 4x less insulin resistance (epidemiologically) than C16:0, palmitic acid. So the culprit is an unsaturated C18 fatty acid, which is over synthesized by the diabetic body from C16:0. We will call this villain C18:bad. It is not Oleic Acid which is 18:1ω9. It cannot be an ω3 or ω6 poly fat since humans cannot make these from mono fats. And it must be synthesizeable by the body from oleic acid. So it is either 18:2cis6,9 which is 6,9 linoleic acid (which does exist according to pubchem - https://pubchem.ncbi.nlm.nih.gov/compound/5312483) or 18:3cis3,6,9.which would be 3,6,9, Linolenic Acid which does not exist. So if sat fat insulin resistance is caused by a fat then it is caused by 6,9 linoleic acid. But that compound appears nowhere. So that is not the answer. Perhaps the sat fats and mono fats are eating up elongase power? Or perhaps they are effecting the hypothalamus which in turn effects glucose metabolism.

So Lorenzo's father proved that C26:0 production can be inhibited by competing mono fats. It is also known that EPA competes with Arachidonic Acid to reduce inflammation - which is why doctors measure your EPA/ARA serum ratio. But I cannot see how to apply that to sat fat induced or mono fat induced insulin resistance right now.

Gordon's Flour - Antidote Food

Food	Source	Normal	Diabetic	kcals	Carb	Protein	Fibre	Fat	Sat	Mono	Poly	Trans	8:0	10:0	12:0	14:0	15:0	16:0	17:0	18:0	20:0	22:0	24:0	ω3	ω6	ω7	ω9	EPA	DHA
Chia seeds, dried	USDA	-19.55	-19.55	486	7.70	16.50	37.7	30.70	3.33	2.31	23.70	0.14	0.00	0.00	0.00	0.03	0.03	2.17	0.06	0.91	0.09	0.03	0.00	17.80	5.83	0.03	2.20	0.00	0.00
Flaxseed	USDA	-21.25	-20.70	534	1.60	18.30	27.3	42.20	3.66	7.53	28.70	0.00	0.00	0.00	0.00	0.01	0.01	2.17	0.02	1.33	0.05	0.05	0.03	22.80	5.91	0.02	7.36	0.00	0.00
Coconut Flour (for baking)	US/UK	-0.21	7.79	443	20.0	18.0	37.5	15.0	13.9	0.86	0.24	0.00	1.10	0.87	6.95	2.75	0.00	1.33	0.00	0.81	0.00	0.00	0.00					0.00	0.00
Wholemeal wheat flour	US	4.27	39.66	340	61.30	13.2	10.70	2.50	0.43	0.28	1.17	0.00	0.00	0.00	0.00	0.00	0.00	0.41	0.00	0.02	0.00	0.00	0.00	0.07	1.09	0.00	0.27	0.00	0.00
White wheat flour, 13% protein	US	9.82	47.86	362	69.80	13.10	2.4	1.38	0.19	0.15	0.68	0.00	0.00	0.00	0.00	0.00	0.00	0.19	0.00	0.00	0.00	0.00	0.00	0.02	0.67	0.00	0.15	0.00	0.00
Flaxseed Oil, cold pressed	US	-36.17	-36.17	884	0.00	0.11	0.00	100.00	8.98	18.40	67.80	0.09	0.00	0.01	0.02	0.08	0.03	5.11	0.05	3.37	0.13	0.11	0.07	53.40	14.40	0.06	18.30	0.00	0.00
Chia seed Oil, cold pressed	GSR	-51.7	-51.7	890	0.00	0.00	0.00	99.5	8.00	5.70	82.40	0.10	0.00	0.00	0.00	0.09	0.09	5.11	0.15	2.30	0.20	0.07	0.00	63.50	18.90	0.09	5.70	0.00	0.00

To a diabetic most food is basically poison. Either the carb puts your sugar up or the excess and poor quality protein puts your sugar up, and the wrong fats put your insulin resistance up/increases the overgrowth of diabetic causing microbes in the gut. In the end we die of a diabetic complication because we have poisoned ourselves to death. We have no choice because the alternative is to starve to death. Yes. Very low calorie diets can reverse type2. But for how long? You cannot eat a very low calorie diet indefinitely. So what is needed is a get out of jail free food. A food that is low in carbs, not excessive in protein and contains only good fat. That food is flaxseed or chia seed or perilla seed (wild sesame seed) or fresh well cooked Turkey breast or Omega3 fish oils. Because all three seeds have between 3:1 and 5:1 ALA to LA. But things are not that simple (of course). Although Perilla seed has the best ALA/LA ratio it is quite a strong antioxidant. So much so that it inhibits COX and LOX - which is not going to help us make more PG1s and TX1s. Chia seed is also an antioxidant but only around half as strong as perilla. The only relatively inert ALA seed is flaxseed. But flax and chia seed bread is a great solution. I have not tried perilla seed bread (I have plenty of the seed), because I am worried about the antioxidant capability of the food. See - Antioxidant capacity and chemical composition in seeds rich in omega-3: chia, flax, and perilla - http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0101-20612013000300024.

https://www.ncbi.nlm.nih.gov/pubmed/24811150 Chia is a potent anti oxidant. But it is not too pharmaceutically active to be used as flour for bread. I eat a 2lb loaf of flax and WHITE chia seed (Salba seed) bread every week.

Perilla seed is a more powerful anti oxidant than chia seed - The expressions of pro-inflammatory cytokines (TNF-α, IL-1β and IL-6), NF-κB, iNOS and COX-2 were inhibited by the treatment with the extract. Thus, this study shows the Perilla frutescens (L.) Britton var. frutescens extract could be useful for inhibition of the inflammatory process. - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3866756/

Flaxseed oil (9 grams sat, 18 grams mono, 53.4 grams ω3, 14.4 grams ω6) cannot quite defray itself in my experience (puts walking time up slightly).
Chia seed oil (8 grams sat, 6 grams mono, 63.5 grams ω3, 18.9 grams ω6).
Macadamia nuts eaten 100 grams per day for 2 weeks began to put up insulin resistance slightly. So the 13 grams of ω7 cannot quite defray the 44 grams of mono in the nut and the 20 grams of ω7 in the oil cannot quite defray the 60 grams of mono.

MCTs

I had thought that Medium Chain Triglycerides MCTs (C8:0, C10:0) might provide energy without raising blood sugar or causing insulin resistance because have have no elongase from fats that short. But I was wrong. We can elongate them via the cyclic lipogenesis pathway. They did not work for me. They put my walking time up and made my intestines feel weird. Avoid C6:0 which can cause intestinal irritation and C12:0 which can be elongated with elongase 6.

The Holy Grail of type2 would be a fat or butter spread containing only the following definitively good fats (which cannot be metabolized into anything bad). That might be all sat fats from Butyric Acid C4:0 to C24:0 Lignoceric Acid, excluding C12:0, C14:0, C16:0 and C18:0 (Lauric, Myristic, Palmitic and Stearic Acids). Someone should make such a spread. It would stop CHD and Type2. C15 and C17 are especially beneficial for heatlh.

Sadly the most common sat fats in nature are C16 then C18 then C14.

How much EPA and DHA is safe?

For 6 months to October 2016, I took 6 grams of EPA per day and 4 grams of DHA, whilst attempting to cut out all Omega6. Yet my ARA (Arachidonic Acid, long chain Omega6) to EPA (Long chain Omega3) ratio is only 0.78 or 56% Omega3. This puts me at the level of the traditional Japanese diet. Which is known to be very health for CHD. The Eskimo level is around 1:3 or 75% Omega3. So one could actually take 20 grams per day of EPA and DHA and attempt to cut out Omega6 and still be as healthy as an Eskimo. Eskimos on the traditional diet do not get type2 or CHD.

In a study of patients with rheumatoid arthritis, patients ingesting 54 mg EPA per kg per day (i.e. 4-6 grams per day) and 36 mg DHA per kg per day (i.e. 2.5 - 4 grams per day) had significant clinical improvement in 12 weeks compared to patients taking 27 mg/kg (EPA) and 18 mg/kg (DHA) per day, who saw similar improvement after 24 weeks. So the more you take the better up the Eskimo ceiling of 20 grams per day. - https://www.douglaslabs.ca/pdf/nutrinews/NutriNews%20Omega-3%20May%202010.pdf

All sorts of doses from 100mg to 20 grams per day of EPA/DHA have been tried for up to 2 years. http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/dosing/hrb-20059372

"Omega-3 is considered possibly safe when taken by mouth in amounts found in foods during pregnancy and breastfeeding. There is not enough information at this time regarding the safety of fish oils when used in amounts greater than those found in foods during pregnancy and breastfeeding. Up to 20 grams of fish [oil] may be well tolerated by most adults, although some experts warn that high doses may cause bleeding complications.
Omega-3 may increase the risk of bleeding, particularly at doses of three grams daily or greater. Caution is advised in people with bleeding disorders or those taking drugs that may increase the risk of bleeding. Dosing adjustments may be necessary.
Omega-3 may affect blood sugar levels. Caution is advised in people with diabetes or hypoglycemia and in those taking drugs, herbs, or supplements that affect blood sugar. Blood glucose levels may need to be monitored by a qualified healthcare professional, including a pharmacist, and medication adjustments may be necessary." http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/safety/hrb-20059372

However increased EPA/DHA in the blood decreases overall mortality by 27% during a 6 year follow up test involving 956 people in San Francisco with stable coronary heart disease. And diabetics are potentially in this category - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3058601/

However a study in Philadelphia showed that adding 3000 mg of Omega 3 per day to the diet of patients taking blood thinning agents (aspirin and plavix) slightly decreased excess bleeding events. - http://www.healthcentral.com/heart-disease/c/1435/92407/fish-bleeding/

"All 364 subjects in the study took aspirin and Plavix (a platelet-inhibiting drug), mostly for coronary disease. Mean dose aspirin = 161 mg/day; mean dose Plavix = 75 mg/day. 182 of the subjects were also taking fish oil, mean dose 3000 mg with unspecified omega-3 content. During nearly 3 years of observation, there was no excess of bleeding events in the group taking fish oil. (In fact, the group not taking fish oil had more bleeding events, though the difference fell short of achieving statistical significance.) Thus, 3000 mg per day of fish oil appeared to exert no observable increase in risk for bleeding. This is consistent with several other studies, including that including Coumadin (warfarin), with no increased bleeding risk when fish oil is added." - http://www.cureality.com/blog/post/2009/10/27/does-fish-oil-cause-blood-thinning.html

"There are two situations, however, in which omega-3 fatty acids can contribute to blood thinning sufficient to be important. One is if you are deficient in vitamin K1, a vitamin crucial to forming blood clotting proteins; omega-3 fatty acids in the presence of vitamin K1 deficiency can cause an inadvertent excess risk of bleeding. For this reason, including plenty of vitamin K1-rich foods like broccoli, lettuces, green peppers, and other green-colored foods is important for this and other health benefits. The second situation is the intentional vitamin K1-"deficiency" induced by the drug, Coumadin® (warfarin); because omega-3s modestly reduce production of several clotting proteins (e.g., factors VII and X) that intersect with Coumadin's® action, blood may thin more than without omega-3s present. For this reason, anyone adding omega-3 supplements while on Coumadin® should simply work with their healthcare provider and have an INR checked within 1-2 weeks to assess any change and reassess INR if any dose change in omega-3s is made.

Outside of these special situations, the blood thinning effect of omega-3 fatty acids should be viewed as a benefit, not a risk"

That is the conclusion of Dr William Davis. He finds that in the presence of sufficient Vitamin K1, Omega3 prevents abnormal blood clotting and therefore does not increase the risk of internal bleeding. - http://www.cureality.com/blog/post/2009/10/27/does-fish-oil-cause-blood-thinning.html

If you are on a low carb high fat diet then you will be eating around twice as much non Omega3 fat as the average person. So you would need to consume twice as much Omega3 as the average person to achieve the same ratio of Omega3 to other fats in your blood. So you can double the figures above and go to 4-8 grams per day on a double normal fat diet the writer would suggest. Again consult with your doctor (and the internet) to be sure.

These figures MAY need to be reduced if you are on blood thinners such as high dose (300-400IU) Vitamin E or heparin although the Philadelphia study is against this. As is this article which describes these worries as Myth - http://www.fullcirclehealthcare.ca/blog/myth-you-can-t-take-fish-oil-supplements-with-blood-thinners. But really Dr William Davis has nailed it with the K1 observation. He also found this in his extensive study of the scientific literature on Omega3 oils.

"In addition to finding no significant bleeding associated with patients taking omega-3 supplements in cardiovascular studies, pregnant women taking as much as 2.7 grams of omega-3s (as fish oil) per day did not suffer any increased blood loss at delivery, while dialysis patients taking high-dose fish oil experienced no increased bleeding" https://www.vitalchoice.com/shop/pc/articlesView.asp?id=667

Here is a study showing no change in blood clotting resulting from 9000 mg of EPA per day for 30 days. http://www.ncbi.nlm.nih.gov/pubmed/2332143

Here is a study showing that 3 grams of Omega3 fatty acids per day had no effect on Vitamin K dependent coagulation factors in the blood. They did reduce fibrinogen and thrombin and factor V, but mainly in people who had too much fibrinogen. Hence the study referred to modulation in fibrinogen levels rather than a decrease. - http://atvb.ahajournals.org/content/24/9/1734.full

This study shows that Omega3 did not inhibit blood clotting by itself and did not increase the blood thinning effect of aspirin either - http://www.ncbi.nlm.nih.gov/pubmed/18841286

For a good overall summary of the clinical results on fish oil bleeding risk see - http://omegavia.com/fish-oil-bleeding-risk/ This webpage is written by people who sell fish oil but it appears to be fair and comprehensive. They state that eskimos do have an increased incidence of nose bleeds and they attribute this to the really high 'eskimo' level of Omega3. But there is no clinical evidence for this and nose bleeds are external bleeding not internal.

A survey of Modern eskimos (as of 2004) showed that the older ones who now eat 30% carbohydrate (which implies an 60% western diet - since that has 40% carb whereas traditional inuit has 15% carb) still eat around 3.6 grams of EPA/DHA and 1.1 grams of DPA and 1.0 gram of Linolenic Omega 3 Acids each day. - https://www.inspq.qc.ca/pdf/publications/762_ESI_Nutrition_Report_MA.pdf. So on that basis their traditional diet had 9 grams of EPA/DHA per day and 14 grams of Omega3.

The traditional eskimo diet is 50% fat, 35% protein and 15% carbohydrate. The fat is reasonably evenly distributed between SFA, MUFA nad PUFA. So for a 2000 kcal per day diet that is 110 grams of Fat and 37 grams of PUFA. The Omega3:Omega6 ratio for eskimo food is 4:1 so that would give 31 grams of Omega 3 PUFA. This would be distributed roughly 66% as EPA/DHA and 33% as DPA and other Omega3 PUFAs. So this would give 21 grams of EPA/DHA per day !

100 grams of Seal fat has 12.4 grams of DHA, 9.7 grams of EPA and 5.6 grams of DPA.
100 grams of whale blubber has 3.4 grams of DHA and 4.3 grams of EPA and 2.1 grams of DPA.

So a diet of 50% whale fat and 50% seal fat with a total of 110 grams per day of fat for 990 kcal would consist of 8.7 grams of DHA and 7.7 grams of EPA per day for a total of 16.4 grams of DHA/EPA.

So in conclusion we are forced to accept that Dr William Davis is correct and that DHA/EPA have not been show n clinically to increase the risk of internal bleeding (in fact they have been clinically shown to have no effect upon it) other than in the presence of a K1 deficiency which in itself would cause increased bleeding. So if you want to prevent internal bleeding then take K1 rather than worrying about how much Omega3 you are ingesting. In fact it is the ratio of OMega3 to Omega 6 (or n-3 to n-6) that seems to be the determinant not the absolute intake of Omega 3 - https://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6/. So if you double you dosage of Omega3 from 1 gram to 2 grams and then increase you Omega 6 consumption from 20 grams to 25 grams you may well be wasting your time.

"It was first demonstrated in 1989 that supplementing the diet of healthy subjects with 5 grams of EPA and DHA per day could reduce the AA/EPA ratio from 21 to 2.5 within 10 weeks. In that same time period the levels of pro-inflammatory cytokines from stimulated leukocytes were significantly reduced. Once the supplementation was discontinued, the AA/EPA ratio rose back to it original starting level as did the levels of the pro-inflammatory cytokines (14)

The largest cardiovascular study ever done (JELIS) took individuals all taking statins and with initially low AA/EPA ratios of 1.6 and lowered them even more with the addition of high levels of EPA. The further reduction of the AA/EPA ratio to 0.8 over a 3 ½ year period demonstrated a 20% reduction in cardiovascular events compared to the control group getting supplements of olive oil that had no effect on the their starting AA/EPA ratio (31). A more recent study has demonstrated that high-dose EPA and DHA (3.4 grams per day) reduced scar tissue formation on the heart muscle surface after a heart attack (32).

Two ocular studies with patients with age-related dry macular degeneration (AMD) have demonstrated significant improvements in visual acuity using between 5 and 7.5 grams of EPA and DHA per day (33,34). Studies with a much lower dose of EPA and DHA demonstrated no benefits suggesting a potential dose-response relationship (35).

Likewise studies using high-dose EPA and DHA (10 to 15 grams of EPA and DHA per day) have demonstrated significant improvement in children with ADHD (36,37). Other neurological conditions such as depression have also benefited from high-dose EPA and DHA supplementation (38,39). Finally in cases of severe brain trauma administration of 15 grams of EPA and DHA per day demonstrated significant improvements in their recovery (40)." - https://www.drsears.com/overview-of-anti-inflammatory-nutrition/components/omega-3-fatty-acids/

In fact wikipedia cites a paper showing that DHA supplementation reduced internal bleeding in brain trauma rats...

"Recent clinical and laboratory research by neurosurgeon Julian Bailes, M.D., and his colleagues from West Virginia University, has resulted in papers showing that dietary supplementation with omega-3 DHA offers protection against the biochemical brain damage that occurs after a traumatic injury.[79] Rats given DHA prior to induced brain injuries suffered smaller increases in two key markers for brain damage (APP and caspase-3), as compared with rats given no DHA.[80] “The potential for DHA to provide prophylactic benefit to the brain against traumatic injury appears promising and requires further investigation. The essential concept of daily dietary supplementation with DHA, so that those at significant risk may be preloaded to provide protection against the acute effects of TBI, has tremendous public health implications.”[81]"

But confusingly, the EPIC study shows that Omega6 poly improves insulin resistance and in a University of Washington Study comparing a sat fat Ketogenic diet to a poly fat one, an Omega6 poly diet of 45.5% poly 10.5% sat and 17.5% mono, 15% protein and 15% carb for 5 days, was shown to reduce insulin resistance in humans significantly - http://press.endocrine.org/doi/pdf/10.1210/jc.2003-031796. The Omega6 came from oil and vinegar dressing, soy and lots of walnuts (which would give perhaps a 6:1 Omega6/Omega3 ratio). Here is the Menu...

POLY DIET
Breakfast: Imitation bacon strips (textured soy), Soy milk
Lunch: Pita bread, Potato sticks, Oil and vinegar, Sugar free Jell-O with Cool Whip, Chicken salad, Lettuce and tomato salad, Walnuts, Crystal Light
Dinner: Turkey with gravy, tomato, and egg salad, Walnuts, Diet soda, Green beans, Oil and vinegar, corn chips, Soy nuts

However Type2 diabetics have pathological Omega6 metabolism. So Omega6 is beneficial in reasonable quantities to normal people but is detrimental to type2 diabetics, who have pathological/abnormal desaturase activity. So LA has a different effect upon us to the effect it has upon normal people. That resolves the confusion. So whereas a reasonable Omega6: Omega3 ratio for normal people is 2:1. For diabetics it should be more like 1:2.

The one food that does not poison a diabetic with carb or with protein, 50% of which is turned into carb, or with sat fat, which quickly causes insulin resistance, or with mono fat, which slowly causes insulin resistance, or with Omega6 poly fat which can cause inflammation is Omega3 poly fat. This means eating massive amounts of flax seed and chia seed or chia oil. Hence our flax seed and chia seed bread.

http://www.hindawi.com/journals/jnme/2012/539426/ really nails the pro inflammatory and insulin resistant disaster arising from a 20:1 Omega6:Omega3 dietary intake ratio. Here are the metabolic pathways of Omega6 (ω6 or n-6) and Omega3 (ω6 or n-3).

"When supplementing any polyunsaturated oil, include additional antioxidants, especially vitamin E and carotenoids, to prevent oxidation." https://www.gdx.net/core/interpretive-guides/Essential-Metabolic-Fatty-Acids-Interp-Guide.pdf

Where do ALA, EPA, DHA and ARA end up in the body?

What is the effect of supplementation with ALA EPA and DHA? What is the effect of DHA dosage on DHA (Diamond) EPA (square) and ARA (triangle) levels in the blood?

Indu and Ghafoorunissa (1992) showed that although keeping the amount of dietary LA constant, 3.7 g ALA appears to have biological effects similar to those of 0.3 g long-chain n-3 PUFA with conversion of 11 g ALA to 1 g long-chain n-3 PUFA. Thus, a ratio of four (15 g LA:3.7 g ALA) is appropriate for conversion. In human studies, Emken et al. (1994) showed that the conversion of deuterated ALA to longer-chain metabolites was reduced by ≈50% when dietary intake of LA was increased from 4.7 to 9.3% of energy as a result of the known competition between n-6 and n-3 fatty acids for desaturation. Indu and Ghafoorunissa (1992) further indicated that increasing dietary ALA increases EPA concentrations in plasma phospholipids after 3 and 6 wk of intervention. Dihomo-γ-linolenic acid (20:3n-6) concentrations were reduced, but AA concentrations were not altered. The reduction in the ratio of long-chain n-6 PUFA to long-chain n-3 PUFA was greater after 6 wk than after 3 wk. Indu and Ghafoorunissa (1992) were able to show antithrombotic effects by reducing the ratio of n-6 to n-3 fatty acids with ALA-rich vegetable oil. - SYMPOSIUM: ROLE OF POULTRY PRODUCTS IN ENRICHING THE HUMAN DIET WITH N-3 PUFA, Human Requirement for N-3 Polyunsaturated Fatty Acids A. P. Simopoulos (The Center for Genetics Nutrition and Health, Washington, DC 20009) http://www.academia.edu/17350453/Human_Requirement_for_N-3_Polyunsaturated_Fatty_Acids

The Best to the Worst Oils

Oil	Sat	16:0	ω9	ω7	ω3	ω6	Diabetic value
Macadamia oil	13	8	60	20	0	1	Good
Rapeseed oil	7	4	60	0	10	20	OK
Olive oil	15	10	75	0	1	7	OK
Sunflower oil	12	6	20	0	0	63	Bad
Safflower oil	10	7	12	0	0	74	Bad

Can Exercise Reduce Insulin Resistance?

http://jap.physiology.org/content/96/3/974 Exercise does not change the fatty acid composition of skeletal muscle membrane - diet does! Exercise reduces blood sugar which reduces serum insulin which in turn reduces insulin resistance. But exercise itself does not directly affect your myocellular membranes!

21 Insulin Resistance Reducing Recommendations as a part of the Low Carb High Balanced Fat Anti Inflammatory Diet. Not LCHF but LCHBFAID. The aim is to get calories from fat without increasing Insulin Resistance by persuading our diabetic metabolism to make DGLA and not make AA, so we get some series 1 Prostagdlandins and Thromboxanes and block series 4 Leukotrienes and block series 2 Prostaglandins and Thromboxanes.

1. Eat but limit diary sat fat from spreadable butter and milk and cheese and yoghurt to 20 grams per day. Use rapeseed or olive oil based spreadable butter
2. Eat but limit non dairy sat fat to 20 grams per day
3. Match mono fat intake to dairy sat fat intake (which has little mono) using Macadamias for Palmitoleic acid which helps prevent mono fat causing insulin resistance (each nut weighs about 2 grams). So 24 grams of Macadamia nuts per day (12 nuts).
4. Not sure about high quality cold pressed chia seed oil - kept in a dark bottle in the fridge - which provides 6 grams of ALA per day and only 0.7 grams of mono.
5 60-90 grams flax seed and chia seed - which provides 12-18 grams of ALA per day (300-450 kcals) for MEN and 30-45 grams of flax seed and chia seed for WOMEN (6-9 grams of ALA), because women metabolise ALA into EPA 2½x better than men do!!
6. No walnuts, very little rapeseed oil. Decimate your Omega6 intake.
7. Take sufficient quantities of EPA and DHA up to eskimo levels if necessary in 1:1 ratio EPA:DHA. Between 3-6 grams of EPA and between 3-6 grams of DHA per day from triple strength fish oil for MEN to achieve EPA:AA of 1 or 2. This high dosage is suggested due to the total lack of clinical evidence for any increased risk of internal bleeding from fish oils. Women should take less EPA and DHA since they convert ALA into EPA at 2.5x the rate of men at 5x the rate of men (not just the ALA they get from flax seed and chia seed). So for women 2-4 grams of EPA and 2-4 grams of DHA per day is enough so long as they are taking the recommended ALA. In nature, in fish and in fish eggs EPA to DHA is around 1:1.
8. Cook in macadamia or rapeseed/canola or olive oil sparingly.
9. EPA treats insulin resistance due to inflammation by blocking delta5 desaturase. DHA treats neuralgia and boosts energy for treadmill somehow and prevents EPA being used up to create DHA. ALA treats insulin resistance due to sat fat (in rats - not sure about humans yet).
10. Start walking at most 30 minutes after eating no more. That is what no diabetic people effectively do with carb storage.
11. Vitamin D3: 2500-7500 IU or 62.5-187.5 micrograms per day (depending upon how much direct sunlight your skin receives) and NO vitamin K2 (MK7). Get your Vitamin D level to 150 nmol/L.
12. Vitamin A intake should be twice your Vitamin D intake but no more than 10,000 IU per day (25,000 IU per day for 6 years is toxic). So 5,000-10,000 IU per day from fish oil NOT "Retinyl Palmitate. NOT "Vitamin A Palmitate". NOT "Fish oil and Vitamin A Palmitate" BUT "From Fish Oil"
13. A small amount of Vitamin E is needed to preserve the EPA and DHA you are ingesting, 100 IU per day.

14. Vitamin C (preferably Ester C) 250-500 mg per day (to make up for lack of fruits in the diet due to sugar content). No more as it is a desaturase activator.
15. Meriva curcumin supplement. 1800 mg per day. Reduced inflammation considerably. Reduces walking time. Improves insulin resistance. Curcumin itself is not well absorbed. Curcumin inhibits Cox2 and 5-Lox - http://www.curcumin.co.nz/pdf/Curcumin_Getting_Back_To_The_Roots.pdf Curcumin inhibits D5D for omega6 but not for omega3 !! Sesamin does the same but less powerfully and did not work for me. They both inhibit Elongase2
16. Lots of raw green leafy vegetables both as salads and boiled and in liquid form as smoothies. The best appears to be Swiss Chard in unsweetened Almond milk. That really turned things around for me.
17. Magnesium malate or citrate: 400-600 mg per day of elemental magnesium. 300-500 mg per day if taking the recommended flax seed which is full of magnesium
18. 1½ heaped teaspoons of Cinnamon Verum (not Cassia) for a tea, with milk before exercise.
19. Plenty of raw of fried or stewed Garlic and Onions
20. Boiled carrots and turnips and swedes and broccoli. Draining off the water which contains washed out carb.
21. After sugar numbers have been normalised by a carb negative diet and exercise regime with 40-50 carb grams per day eating nothing with more than 10% carb by gram weight, then increase carbs to 75-100 grams per day (low carb but not very low carb) when fixing insulin resistance. Eat nothing which contains more than 14% carb by weight.

The aim is to get your blood Omega6:Omega3 ratio to be around 1 for EPA:AA and for ALA:LA. We achieve this by increasing your Omega3 intake and by balancing your Omega6 intake. My EPA:AA ratio was 0.78 on 2016September30 (56% Omega3), which may be slightly too low. It was not eskimo level but was traditional Japanese fish based diet level. Your vitamin D figure should be around 150 nmol/L.

Take all of the above and then try the below one at a time and see which works the best for you...

22. Nicardipine is more active on D5D than on D6D. And about half as effective as curcumin which works on both of them not just one. So Nicardipine is better that Curcumin for T2D - https://www.ncbi.nlm.nih.gov/pubmed/14577663
23. Alpha lipoic acid: 300 mg per day. I do not take this because it reverses neuralgia and I need a small amount of neuralgia (in the 4th toe of my right foot) to sense my sugar level continuously. You cannot fight something that you cannot see.
24. Pomegranate seed extract (Life Extension or Jarrow) 2x 250 mg from (10 grams of pomegranate at 40:1). This is a good capillary plaque remover. It fights microvascular sclerosis.
25 Chromium Polynicotinate which is GTF Chromium, Glucose Tolerance Factor Chromium, appears to be an insulin mimicker (NOT Picolinate)
26. Green tea (good antioxidant)
27. Echinacea
28. Ginger root most definitely delays sugar absorption very effectively. But if you are going to walk of your sugar after the email this is not very helpful. Worth trying though. It has a big effect.
29. Bromelain- from pineapple. 2000-3000 MCU Milk Clotting Units day away from food = 1200-1800 GDU Gelatin Dissolving Units per day. Increases PGE1 inhibits PGE2. In clinical trials of 200mg and 400mg/day for knee pain. The 400mg per day group did better.

Broccoli

https://www.newscientist.com/article/2134735-5-kilograms-of-broccoli-in-a-pill-slashes-diabetics-blood-sugar/

Sulforaphane found in broccoli sprouts has been shown to reduce blood sugar in Type2 diabetics. In my experience broccoli always helps in a meal.

Supplements to avoid

1. Resveratrol: Trans resveratrol 100 mg per day. But it did not help me at all. Made things worse actually - that is because it is a delta5 desaturase booster - so AVOID
2. Olive leaf extract: 51.1 mg oleuropein and 9.7 mg hydroxytyrosol daily - these are polyphenols like resveratrol - delta 5 desaturase boosters - so AVOID
3. Zinc Sulphate, 30 mg per day - http://www.diabetesincontrol.com/prediabetes-patients-improve-fasting-glucose-with-zinc/ - it is a delta 5 and delta 6 desaturase booster so AVOID .
4. Quercetin (flavenoid from red wine, onions, green tea, apples, berries, Ginkgo biloba, St. John's wort) - 400 mg 20 minutes before meal/day. It is a Cox2 suppressor http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0022934 and so a PGE2 inhibitor - https://www.ncbi.nlm.nih.gov/pubmed/21341175. No good. Need COX2 to make PGE1s too and to block LTB4. COX2 only inhibitors cause strokes. Aspirin is a COX1 and COX2 inhibitor. Quercetin is off the menu.

Good general information on Insulin Resistance

http://www.wellnessresources.com/health/articles/insulin_leptin_and_blood_sugar_why_diabetic_medication_fails/ Lots of info on supplements to fix insulin resistance.
http://www.lifeextension.com/magazine/2008/8/insulin-resistance-a-lethal-link-between-metabolic-disease-and-heart-attack/page-01?p=1 Life extension magazine on insulin resistance
https://sites.google.com/site/miscarriageresearch/insulin-resistanc/reducing-insulin-resistance (great info on insulin resistance).

Here is my Insulin Resistance Curing Blog starting from 2016April24...

I only realised that Omega6 was a fairly good fat on 2016November9 !!!

HB950 is the 950 mg triple strength Omega3 Holland and Barrett capsule with 680mg EPA and 270mg DHA out of a total of 1360 mg of fish oil.
maxDHA is the Jarrow maxDHA capsule with 50mg EPA and 280mg DHA out of a total of 500 mg of fish oil.
The Cinnamon drink is a teaspoon of Cinnamon Verum (true Cinnamon, Cinnamon Zylanicum from Sri Lanka/Ceylon or Madagascar or Brazil or the Carribean). Not Cassia Cinnamon. Mix with a small amount of whole milk first then add boiling water.
I have neuralgia in the 4th toe of my right foot. I can judge my sugar level very accurately by whether or not that toe is frozen. It freezes above 6 mmol/L (108 mg/dl) and it loosens at around 5.3 mmol/L (95 mg/dl) and becomes totally free at around 4.7 mmol/L86 (86 mg/dl). I stop walking when it becomes totally free.

As of 2016Febraury I was having to walk 130 minutes per day for perfect sugar.

Date	Meal	Supplements	Meals per day	Mins b4 loose	Mins b4 free
April24	Sunday ate lots of walnuts pecans almonds and brazils, had one slice of bread an taramasalata loads of salad with no dressing, slice of red leicester, chard smoothie, and big bowl of chicken soup - needed 120 minutes of walking to get perfect sugar.	4 HB950, 7 maxDHA	1		120
April25	Monday ate a few walnuts, a few almonds no brazils or pecans, had one slice of old recipe flaxseed bread with taramasalata and one slice of new high Omega3 chia and flaxseed bread with butter and another slice with butter and onion and two slices of red leicester and tomatoes and chard smoothie and fried egg and fried onion rings in small amount of canola oil and big bowl of chicken soup the same as the day before and 85 minutes for perfect sugar !!! Never had that before. Cinnamon day The new regime is to use ALA from flax, chia and canola to defray the SFA and limit Omega6 and use EPA/DHA to fix IR. Aim is to eat more Omega3 than Omega6. Never managed to walk a whole days food off in less than 95 minutes before. WOOOOOOOOOOW !! Took 4 HB 950 and 9 maxDHA. Brain tingling a bit. Perhaps the chicken soup helps the immune system and that helps too?	4 HB950, 9 maxDHA ½ tsp Cinnamon drink	1		85
April26	Tuesday had same as Monday but lamb rogan sag baji and onion baji instead of chicken soup Disaster. It must have been full of Omega6. Took 106 mins for perfect sugar. I was nearly there are 68 mins but then the curry kicked in and nothing moved for 40 mins. That is Omega6. No cinnamon day. Brain tingling a bit.	4 HB950, 9 maxDHA	1		106
April27	Wednesday 2 slices of chia and flaxseed bread with onion cheese and tomato and with taramasalata. Chard drink and big mince bake and cinnamon and 20 gm of Flaxseed oil and 4 HB950 and 9 MaxDHA. 95 mins for perfect sugar. Felt good all through the walk. No brain tingling.	4 HB950, 9 maxDHA 20gm flaxseed oil ½ tsp Cinnamon drink	1		95
April28	Thursday 2 slices of chia and flaxseed bread with onion cheese and tomato and with half tin alaskan salmon, chard drink and big mince bake and 8 gm flaxseed oil 5 HB950 and 10 MaxDHA. 42 mins for perfect sugar. Kept walking to 60 mins cos could not believe it. Taramasalata is full of canola which is 19 gms Omega6 per 100 gm. Type 2 is an allergic reaction to an Omega6:3 imbalance. I had taken 1 HB950 and 2x MaxDHA after I got up and walked off for 27 mins due to bad sugar night before.	5 HB950, 10 maxDHA 8gm flaxseed oil	1		87
April29	Friday 2 slices of chia and flaxseed bread with onion slightly more cheese and tomato and with the other half tin of alaskan salmon, chard drink and big mince bake and 10 ml of flaxseed oil and 6 HB950 and 12 MaxDHA. 35 mins for perfect sugar. Kept walking for 50 mins just in case. Left foot never froze at all. Right foot was never frozen badly. The left foot in normally 20 mins ahead of the right in loosening up. Then Friday evening was a disaster needed to walk 60 minutes more. This was due to eating half a tin of salmon 24 hours after opening it! never again! It must have oxidized like mad in the fridge and have been full of trans fats or something	6 HB950, 12 maxDHA 10gm flaxseed oil	1		110
April30	Saturday. Half can of new salmon sell by 2020 rather than 2017 on one slice of chia and flaxseed bread. And cheese onion and tomato on another slice. Chard drink, roast lamb in butter and turnip and spinach and raw carrot and milk and half teaspoon cinnamon and 5 HB950 and 10 MaxDHA and 1½ table spoons of flaxseed oil. Sugar was fine at 35 and perfect at 45. but not perfect at 60. Walked until 77 mins. Then it was great. Got to watch whether the Omega 3 is fixing the neuralgia rather than the insulin resistance. I do not think that flaxseed oil is helping much.	5 HB950, 10 maxDHA 15gm flaxseed oil ½ tsp Cinnamon drink	1		77
May1	Sunday one thick slice of chia and flaxseed bread and butter and onion and tomato and half red leicester and half gouda, two very thin slices with butter and lumpfish caviar. Chard drink. 5x HB950 10x max DHA, No flaxseed oil, roast lamb gravy 1/3rd of parmigiana bake. Sugar was fantastic because almost no Omega6 was ingested. Everything was fully loose after 27 mins 40 seconds which is about the best you can get (or so I thought on May1). But had to walk for 80 minutes total to fix sugar (felt after stopping) 80 minutes was fine 30 minutes later. The Omega3 fixes neuralgia as well as insulin resistance since both are caused by inflammation. So my insulin resistance has decreased to 80/120 of its original value in 7 days which is still excellent. 5000 IU of vitamin D3. Have have now stopped eating nuts completely due to their Omega6 content. The flaxseed oil is not needed because my insulin resistance not caused by SFAs it is caused by Omega6. So actually flaxseed oil makes things worse due to 15 grams per 100 grams of Omega6 in it (actually it is also caused by some SFAs as we shall see).	5 HB950, 10 maxDHA	1	27	80
May2	Monday one thick slice of chia and flaxseed bread and butter and onion and tomato and half red leicester and half gouda, one slice with butter and lumpfish caviar. Chard drink. 4x HB950 8x max DHA (not enough), No flaxseed oil, roast lamb gravy 40% of parmigiana bake. Sugar was fantastic because almost no Omega6 was ingested. Everything was fully loose after 27 mins. But had to walk for 95 minutes total for mega perfect sugar.	4 HB950, 8 maxDHA	1	27	95
May3	Tuesday one thick slice of chia and flaxseed bread bread and butter and onion and tomato and half red leicester and half gouda, one thick slice of chia and flaxseed bread with butter and caviar, crispy salad and cucumber. Roast lamb and small amount of bake and boiled carrots and turnips and leeks. 4x HB950 9x maxDHA, 4gram flaxseed oil, 5000IU VitaminD3. Loose after 29 mins loose again after 60 minutes fully loose after 82 minutes. Did 12 minutes at 5.9km/h. Then worked for 4 hours and sugar remained totally perfect and foot was loose. That is the Vitamin D3.	4 HB950, 9 maxDHA 5000IU Vitamin D3	1	29	82
May4	Wednesday: Perfect sugar all day foot fixed all day. One thick slice of chia and flaxseed bread and butter and onion and tomato and half red leicester and half gouda, one thick slice of chia and flaxseed bread with butter and caviar, crispy salad and cucumber. Roast lamb and and boiled carrots and turnips and leeks and Dave's tomato garlic and onion sauce. A fried egg. 4x HB950 9x maxDHA, 4gram flaxseed oil, 5000IU VitaminD3. Loose after 18 mins, free after 100 minutes. Only got 6½ hours sleep. Perhaps chard is really important? No, it was the old roast lamb. the older it gets the worse it is for sugar.	4 HB950, 9 maxDHA 5000 IU Vitamin D3	1	18	100
May5	Thursday: perfect sugar all day. One thick slice of chia and flaxseed bread and butter and onion and tomato and half red leicester and half gouda, one thick slice of chia and flaxseed bread with butter and caviar, half slice more of chia and flaxseed bread and butter. Chard drink. 2 Tesco poached Salmon slices in lemon 180g total. Spinach, raw carrot and raw green beans. 120 ml milk.4x HB950 9x maxDHA, no flaxseed oil, 5000IU VitaminD3. Loose after 18 mins loose again after 33 minutes. Never really got tight. Did not feel quite right when stopped after 69 mins so went on for 81 minutes, Then felt fine. Did not walk quite fast enough only about 15 mins at 5.8 kph.	4 HB950, 9 maxDHA 5000 IU Vitamin D3	1	18	81
May6	May6 Friday: Felt like perfect sugar all day. One thick slice of chia and flaxseed bread and butter and onion and tomato and half red leicester and half gouda, one thick slice of chia and flaxseed bread with butter and caviar, half slice more of chia and flaxseed bread and butter. Chard drink. Monster big portion of onion and tomato and mushroom and aubergine and mozzarella bake with 175 gram mince. I was stuffed. Belly stuck out miles. Could hardly move. Sugar felt like hardly moved. Was lose at 28 mins and loose at 60 mins, but never particularly tight so difficult to judge. Stopped after 77 mins. 120 ml milk, half teaspoon of cinnamon, 7x Balance and 7x max DHA. No flaxseed oil, 2500IU VitaminD3. Felt really weird all day. Had no energy - This was because my sugar was too high. I think EPA is as important as DHA, perhaps moreso since you can make DHA from EPA but not vice versa. And you can make all sorts of Omega3 intermediaries from EPA which you cannot make from DHA. Did not walk very fast for the first 50 minutes was too stuffed. If a capsule is off you just cannot tell without biting into it - which is not nice for fish oil. I ate caviar opened the day before. I think that is a mistake. NO IT WAS THE BUTTER!! It seems that I am having a much larger effect upon my neuralgia than I am having upon my insulin resistance. Now I understand why. It takes 6 months to alter the Omega3-6 balance in muscle cell walls. Not 6 days. But SFA has no effect on membrane composition yet causes the most insulin resistance. And butter has made my sugar unmanageable again. Had to walk 50 minutes more on Friday night and 34 minutes on Saturday morning. So insulin resistance is not only caused by cell wall composition. SFA MUFA and Omega6 have an effect in rats in 3 days and mice reduce insulin resistance in one day with DHA. No more butter (real butter). I will stick to spreadable.	7 Balance, 7 maxDHA 2500 IU Vitamin D3	1		127
May7	Saturday felt awful had zero energy. This was the SFA in the butter. Had terrible insulin resistance. Could not walk with Mum. Then had curry and two glasses of wine and 2 HB950 and 4 MaxDHA and 5000 IU D3 and then had lurpak lighter on 2 slices of chia and flaxseed bread with 100 grams of caviar and chard drink and spoonful of mince and 6 swallows of milk and 60 minutes walking was 10 too few. Had desert spoon of Flaxseed oil. Need that to defray SFA definitely. It is worse than Omega6 as the clinical results show. But fairly temporary. Getting there. Need 10mg Flaxseed oil per day. Careful with cheese.	2 HB950, 4 maxDHA 5000 IU Vitamin D3	1		70
May8	Sunday: 2 slices of chia and flaxseed bread, 100gram caviar lighter lurpak, chard drink loads of roast lamb and swede and turnip 1½ desert spoon of flaxssed oil, 4 HB950, 8 maxDHA, 5000 IU D3. Loose at 29 minutes stayed loose. Was completely loose at 60 mins walked until 70 mins. That was fine. This is good. Seem to have got things to 70 mins now from 120 mins. Sugar was fine all day.	4 HB950, 8 maxDHA 5000IU Vitamin D3	1	29	70
May9	Monday: 2 slices of chia and flaxseed bread and 100 grams caviar with lurpak lighter. Chard drink. 10 grams flaxseed oil (2½ desert spoons). Mince and turnips and swede and spinach no almonds, 6 swallows milk. I crispy salad no dressing. 5000IU D3. 5 HB950 and 6 maxDHA. Had to walk for 90 minutes. Sugar held fine after then. Too much flaxseed oil not enough maxDHA and maybe mince is not as good as roast lamb. Malate does not seem to help as much as green stuff. Maybe a few almonds are OK? Maybe eating salmon is a good idea rather than isolated Omega3? Smaller John west tins.	5 HB950, 6 maxDHA 5000 IU Vitamin D3	1		90
May10	Tuesday: 2 slices of chia and flaxseed bread and whole tin 170 grams skinless and boneless salmon with lurpak lighter. Chard drink. No flaxseed oil. Roast lamb and turnips and swede a few almonds, 6 swallows milk. 5000IU D3. 4 HB950 and 10 maxDHA. Had to walk for 103 minutes. Too much salmon. felt light and energetic not tired and heavy. Dairy fat perhaps butter definitely cheese, makes me tired and heavy. Mozarella does and butter does. Not sure about red leicester.	4 HB950, 10 maxDHA 5000 IU Vitamin D3	1		103
May11	Wednesday: Breakfast 2 slices of chia and flaxseed bread with 50 gram caviar and tomato onion red leicester one lighter one spreadable lurpak. Fine beans 7 swallows milk. 5000 IU D3, 3 grams flaxseed oil, 2 HB950 5 maxDHA, two fried eggs one large fried tomato bit of fried onion. 46 mins. Then another 27 mins. When eating a lot of sat fat its best to wait 20 mins before starting walking because you cannot walk off food that has not yet been digested. Wednesday: Dinner 1 slice of chia and flaxseed bread with 105 gram red salmon LIGHTER spreadable lurpak. Fine beans 6 swallows milk. roast lamb and swede, chard drink, few fine beans 6 swallows milk. 3 grams flaxseed oil, 2HB950 5 maxDHA. 80 mins - perfect. Waited 20 mins before started walking. Need to do that if eaten a lot of fat.	4 HB950, 10 maxDHA 5000 IU Vitamin D3 6gm flaxseed oil	2		46+80
May12	Thursday: 2 slices of chia and flaxseed bread with 100 gram caviar and red leicester onion and tomato. half an avocado 110 grams. one fried egg and tomato and onion, roast lamb and swede, chard drink, 3 swallows milk. 5000IU D3, 4HB950 10maxDHA, 4mg flaxseed oil. Waited 35 minutes after meal, then walked for 70 minutes. That was it. Salmon is better than caviar and avocado is a bad idea I think (or that much red leicester). Needed another 5 minutes nearly there just short.	4 HB950, 10 maxDHA 5000 IU Vitamin D3 4gm flaxseed oil	1		70+5
May13	May13 Friday Breakfast: 3 slices of chia and flaxseed bread and lighter lurpak and 105gm salmon and red leicester and onion and tomato and thin layer of almond butter and chard drink and fried egg and tomato and onion. 3HB950, 6maxDHA, 5000IUD3, 3gm Flaxseed oil. 59 minutes for perfection Started at -7 mins (got up twice for Rodika 15 mins and Gary 20 mins and then went back to bed). So 52 perhaps. Waited 30 minutes before the walk. May13 Friday dinner: One slice of chia and flaxseed bread with lighter lurpak, 2 big bowls of chicken soup and half a plate of spinach. 75 mins for perfect sugar after waiting for 30 mins. 2 HB950 5maxDHA 2500IUD3, 3gm flaxseed oil.	5 HB950, 11 maxDHA 7500IU Vitamin D3 3gm flaxseed oil	2		52+75
May14	Saturday: Half slice of chia and flaxseed bread with lurpak lighter, half avocado with balsamic vinegar, big bowl of chicken soup, Big roast chicken dinner with carrots, broccoli, loads of roast turnips and 2 small halves of roast potato, loads of gravy, loads of red leicester cheese and tomato and glass of red wine. 4HB950 9maxDHA 7500IUD3 8 grams flaxseed oil, 3/4 teaspoon cinnamon drink. Sugar hardly moved not even 40 minutes after meal. Walked for 62 mins (starting 40 minutes after the meal) for perfect sugar - unbelievable. It is the increased D3 (partly but also the decreased lurpak - ed). Vikas took 10,000IU per day and he fixed himself in 30 days. I have reached my goal.	4 HB950, 9 maxDHA 7500IU Vitamin D3 ¾ tsp Cinnamon drink	1		62
May15	WOW Sunday: Half glass of merlot then huge lamb rogan at paradise in Hampstead with onion bhaji and spinach bhaji and aubergine bhaji and glass of brandy, toe was fine. Then came home for a small half bowl of chicken soup and one slice of low carb chia and flaxseed bread and butter with red leicester and tomato. The wait after the curry was around 50 minutes. The wait after the soup was around 10 minutes. Walked 57 minutes for just less than perfect sugar (needed another 10 minutes). Took 7500IUD3, 4HB950 9maxDHA 8 grams of flaxseed oil.	4 HB950, 9 maxDHA 7500IU Vitamin D3 8gm flaxseed oil	1		57+10
May16	Monday: 2 slices of chia and flaxseed bread with lurpak lighter and 105 gram tinned red salmon and one slice of Jarlsberg cheese and red leicester 2 chunk and home made tomato sauce and fried onion and fried tomato and 2 fried eggs and bowl of chicken soup and half an avocado with balsamic vinegar. 4HB950 9maxDHA 10,000IUD3, 6 grams flaxseed oil, 3/4 teaspoon of cinnamon drink. Waited one hour before walk. 50 minutes for totally perfect sugar. left foot hardly went. I felt the left foot loose up after the meal just before the walk. Amazing. Definitely prediabetic again. Knocked 60% of my insulin resistance. the D3 is the big factor I think.	4 HB950, 9 maxDHA 10,000IU Vitamin D3 6gm flaxseed oil ¾ tsp Cinnamon drink	1		50
May17	Tuesday breakfast. 2 slices of chia and flaxseed bread and 100 grams waitrose caviar and red leicester and tomato and onion and half avocado and chard drink and 2 fried eggs and onion and tomato. 2HB950 4maxDHA 4 grams flaxseed oil no D3, 100IU Vitamin E, 40 minutes. Tuesday dinner: Lamb rack turnips swede spinach. 2HB950 5maxDHA 5000IUD3, K2MK7 100ug, 5 grams flaxseed oil. Waited one hour before walking 60 mins perfect. K2 is a bad idea.	4 HB950, 9 maxDHA 9gm flaxseed oil 5000IU Vitamin D3 100IU Vitamin E 100ug Vitamin K2 5gm flaxseed oil	2		40+60
May18	Wednesday: Did 45 pull bends. Ate 2 slices of chia and flaxseed bread and 100 grams red lumpfish roe and onion cheese tomato one slice jarlsberg one piece red leicester. One chard drink lots of almond milk makes a shake - lovely. Half an avocado with balsamic vinegar. Had half mince and 1/3 bake with 3 onions 12 tomatoes 3 aubergines 4 portobello mushrooms and tray of shitake mushrooms and bag of mozzarella. 4HB950 8maxDHA, 4 grams flaxseed oil, 5000IUD3 + 2500IUD3, waited 60 minutes. perfectly loose at 20 mins walked 65 mins for security. Was about 4 minutes too little. Sugar was a little up next day but fixed itself which was amazing!!!	4 HB950, 8 maxDHA 7500IU Vitamin D3 4gm flaxseed oil	1	20	65
May19	Thursday: 2 slices of chia and flaxseed bread and 100 grams red lumpfish roe elsinore and onion cheese tomato two pieces red leicester. One chard drink lots of almond milk makes a shake - lovely. Half an avocado with balsamic vinegar. Had half mince and 1/3 bake with 3 onions 12 tomatoes 3 aubergines 4 portobello mushrooms and tray of shitake mushrooms and bag of mozzarella. 4HB950 7maxDHA, 4 grams flaxseed oil, 5000IUD3 + 2500IUD3, waited 60 minutes. Walked 56 mins for perfect sugar.	4 HB950, 7 maxDHA 7500IU Vitamin D3 4 gm flaxseed oil	1		56
May20	May20 Friday: 2 slices of chia and flaxseed bread and 100grams red lumpfish roe from Royal Greenland and onion cheese tomato two pieces red leicester. One chard drink lots of almond milk makes a shake - lovely. Half an avocado with balsamic vinegar. Had 1/6 mince and 105 grams tinned salmon 1/3 bake with 3 onions 12 tomatoes 3 aubergines 4 portobello mushrooms and tray of shitake and bag of mozzarella. 4HB950 7maxDHA, 4 grams flaxseed oil, 5000IUD3 + 2500IUD3, waited 80 minutes. Walked 65 mins for perfect sugar. Felt crap. Either the tinned Salmon or the Royal Greenland was to blame.	4 HB950, 7 maxDHA 7500IU Vitamin D3 4gm flaxseed oil	1		65
May21	Saturday: 3 slices of chia and flaxseed bread and 100 grams red lumpfish roe Royal Greenland and onion cheese tomato two pieces red leicester. Some feta. One chard drink lots of almond milk, makes a lovely shake. 2 huge bowls of chicken soup. 4HB950 7maxDHA, 5 grams flaxseed oil, 5000IUD3 + 2500IUD3, waited 90 minutes. Walked 75 mins for perfect sugar. Felt good. 90 minutes is too long to wait. 50 minutes is about right I think.	4 HB950, 7 maxDHA 7500IU Vitamin D3 5gm flaxseed oil	1		75
May22	Sunday: 3 slices of chia and flaxseed bread and 100 grams red lumpfish roe Royal Greenland and onion cheese tomato two pieces red leicester. Some feta. One chard drink lots of almond milk makes a shake - lovely. One fried egg on small slice of bread, loads of fine beans 1 huge bowl of chicken soup. 4HB950 7maxDHA, 5 grams flaxseed oil, 5000IUD3 + 2500IUD3, waited 50 minutes. Walked 90 mins for perfect sugar. Felt good. But too much D3 I think.	4 HB950, 7 maxDHA 7500IU Vitamin D3 5gm flaxseed oil	1		90
May23	Monday breakfast 4 slices of chia and flaxseed bread. Disaster needed 65 mins Monday dinner chicken soup no bread 75 mins perfect. 5000IU D3 4HB950 7maxDHA 3/4 teaspoon cinnamon drink	4 HB950, 7 maxDHA 500IU Vitamin D3 ¾ tsp cinnamon drink	2		65+75
May24	Tuesday lamb rogan sag bhaji onion bhaji crispy salad loads of feta and tomato fried egg lots of milk. 4HB950 8maxDHA 5000IUD3 no bread no flaxseed oil. 82 mins. Waited 20 mins. (not enough sleep)	4 HB950, 8 maxDHA 5000IU Vitamin D3	1		82
May25	Wednesday: Enough sleep, 2 thin slices of chia and flaxseed bread 100 gram black caviar, 2 pieces of red leicester, onion, tomato, 25% avocado, small amount of chicken from soup, chard drink, large helping of mince back with buffalo mozzarella on top - mmm. It is better than the grated stuff. Cinnamon drink, 3/4 teaspoon. 5HB950 8maxDHA 5000IUD3, no flaxseed oil. 69 mins. Was loose after 5 mins. 5.9kph for last 10 mins. Felt great, not heavy at all. Sugar fine until next meal. That was a real 69 mins. ALA looks like a waste of time or even counterproductive if you are taking a lot of EPA/DHA.	5 HB950, 8 maxDHA 5000IU D3	1	5	69
May26	Thursday: Not quite enough sleep, 2 thin slices of chia and flaxseed bread 100 gram black caviar, 2 pieces red leicester onion tomato, small amount of chicken soup, chard drink, very large helping of mince back with buffalo mozzarella on top. 5HB950 8maxDHA 5000IUD3, no flaxseed oil, half glass of red wine. More soup and more bake than Wednesday. Loose after 19 mins and walked for 77 for perfect sugar.	5 HB950, 8 maxDHA 5000IU D3	1	19	77
May27	May27 Friday, enough sleep: 2 thin slices of chia and flaxseed bread no caviar, half slice of jarlsberg and onion and red leicester and tomato, 75% of half an avocado, chard drink, few fine beans, Massive rack plus spinach plus swede plus small amount of mince bake. 5HB950, 8maxDHA, 5000IUD3, magnesium, 55 mins lose, stopped at 70 mins - perfect. But not much good the next day. Too much saturated fat in a whole rack. Need more veggies and less sat fat.	5 HB950, 8 maxDHA 5000IU D3 400mg Magnesium	1	55	77
May28	Saturday enough sleep: 2 thin slices of chia and flaxseed bread caviar, whole slice of jarlesberg 2 pieces red leicester, onion and tomato, chard drink, few fine beans, mince and tomato and onion and turnip and courgette and carrot fry stew. Never really got tight was fully lose at 30 mins kept walking for 65 mins. Amazing. Too much Avocado may be a bad idea and a lot of sat fat is bad too. Seem to be better with loads of low carb veggies. 5HB950 8maxDHA 5000IUD3, magnesium, Jarrow Dophilus.(a bad idea)	5 HB950, 8 maxDHA 5000IU D3 400mg Magnesium Jarrow Dophilus	1	30	65
May29	Sunday enough sleep: 2 thin slices caviar, whole slice of jarlsberg 2 pieces red leicester onion and tomato, chard drink, few fine beans, mince and tomato and onion and turnip and courgette and carrot fry stew. 70 mins (had a bad left knee walked slowly). 5HB950 8maxDHA 5000IUD3, magnesium, Jarrow Dophilus (not recommended)	5 HB950, 8 maxDHA 5000IU D3 400mg Magnesium Jarrow Dophilus	1		70
May30	Monday enough sleep: 2 thin slices of chia and flaxseed bread, Lounis crap caviar, whole slice of jarlsberg 2 pieces red leicester onion and tomato, chard drink, few fine beans, mince and tomato and onion and turnip and courgette and carrot fry stew medium helping then fish and veggie soup large helping. 86 mins. Cinnamon 3/4 teaspoon 7 swallows milk. 5HB950 8maxDHA 5000IUD3 or was in 10,000IU, magnesium, Jarrow Dophilus (not recommended). Fish soup very carby with leeks, red cabbage carrots onions tin of tomatoes courgettes - too much carb. Left it 90 minutes before walking. A bit too long.	5 HB950, 8 maxDHA 5000/10000IU D3 ¾ tsp Cinnamon drink 400mg Magnesium Jarrow Dophilus	1		86
May31	Tuesday enough sleep: 3 thin slices of chia and flaxseed bread elsinore caviar, 2 whole slices of jarlsberg, 2 pieces red leicester onion and tomato, chard drink, few fine beans, medium bowl fish and veggie soup and half lamb rogan onion bhaji sag bhaji paradise, fried egg. 75 mins. 6 swallows milk. 5HB950 8maxDHA 5000IUD3, magnesium, Jarrow Dophilus (not recommended). Left it 90 mins before walking - too long.	5 HB950, 8 maxDHA 5000IU D3 400mg Magnesium Jarrow Dophilus	1		75
June1	Wednesday not enough sleep: 3 thin slices of chia and flaxseed bread, elsinore caviar, 2 pieces red leicester onion and tomato, 2 eggs with slice of fried onion, chard drink, fine beans, crispy salad with balsamic and parmesan, half lamb rogan onion bhaji sag bhaji paradise, 6 swallows milk, 3/4 teaspoon cinnamon drink. 5HB950 8maxDHA 7500IUD3, Left it 120 mins before walking - too long. Walked too slowly. Must reach 5.8 kph by 30 mins. walked 75 mins.	5 HB950, 8 maxDHA 7500IU D3 ¾ tsp Cinnamon drink	1		75
June2	Thursday enough sleep: 2 medium slices of chia and flaxseed bread elsinore red caviar, 3 pieces red leicester onion and tomato, chard drink, half a lamb mince bake, 4 swallows milk, 5HB950 8maxDHA 7500IUD3, Left it 40 mins before walking. Must reach 5.8 kph by 30 mins. Regulated all day Friday perfectly. That is the D3. Need 7500 IU for perfect regulation. Perhaps every other day. Not sure that leaving it an hour is good. I feel like I used to do during an OGTT. Perhaps 30 mins.	5 HB950, 8 maxDHA 7500IIU D3	1		?
June3	June3 Friday, not enough sleep: 2 medium slices of chia and flaxseed bread plus one thin slice, red caviar, onion tomato red leicester, chard drink, fried egg, half lamb mince bake, 4 swallows milk, half teaspoon cinnamon drink, 5HB950, 8maxDHA, 7500IUD3, Magnesium, walked 76 mins, loose after 25 mins.	5 HB950, 8 maxDHA 7500IU D3 400mg Magnesium ½ tsp Cinnamon drink	1	25	76
June4	Saturday: Totally loose after 21 mins. Perfect after 60 mins. Paradise Lamb Rogan sag bhaji onion bhaji, 2 slices of chia and flaxseed bread red caviar, red leicester onion and tomato, chard drink, 2 glasses red wine, 5HB950 8maxDHA 2500IUD3, 4 grams flaxseed oil.	5 HB950, 8 maxDHA 2500IU D3 4gm flaxseed oil	1	21	60
June5	Sunday: Totally loose after 28 mins. Perfect after 75 mins. Paradise Lamb Rogan sag bhaji onion bhaji, 2 slices of chia and flaxseed bread, tinned sardines in tomato sauce, red leicester onion and tomato, chard drink, 1/4 mince bake, 5HB950 8maxDHA 5000IUD3, 4 grams flaxseed oil. A lot of food.	5 HB950, 8 maxDHA 5000IU D3 4gm flaxseed oil	1	28	75
June6	Monday: Totally loose after 25 mins. Perfect after 60 mins, walked for 70 minutes to be sure. Mince bake with tomato puree courgettes, 3 onions and loads of tomato and loads of garlic and boiled turnips and carrots. Quite a bit of carb. No cheese in the bake. 2 slices of chia and flaxseed bread black caviar, 6 grams flaxseed oil, one slice gouda + red leicester+ onion+tomato, chard drink, 5HB950 8maxDHA 5000IUD3. Good result. Knackered at first. Should use lighter rather than regular lurpak spreadable. Butter seems to paralyse me in any form.	5 HB950, 8 maxDHA 5000IU D3	1	25	60
June7	Tuesday: n/a	n/a	n/a	n/a	n/a
June8	Wednesday Breakfast: 2½ slices of chia and flaxseed bread, red caviar, onion tomato and red leicester and gouda, whole avocado, crispy salad and parmesan and balsamic, chard drink, 3HB950, 4maxDHA, 5 grams flaxseed oil, 5000IUD3. Loose after 28 mins walked for 38 mins. Red is the best! Wednesday dinner: Roast chicken, two legs, 3 roast potatoes, roast turnips, boiled broccoli, boiled carrots, one slice of chia and flaxseed bread with gouda and red leicester and onion and tomato, 3HB950 4maxDHA 5 grams flaxseed oil, 57 minutes.	6 HB950, 8 maxDHA 5000IU D3 10gm flaxseed oil	2	28	38+57
June9	Thursday breakfast: 2½ slices of chia and flaxseed bread, red caviar, onion tomato and red leicester and gouda, whole avocado, crispy salad and parmesan and balsamic, chard drink, 3HB950, 4maxDHA, 5 grams flaxseed oil, 5000IUD3. Loose after 33 mins walked for 42 mins. Thursday dinner: 1 slice of chia and flaxseed bread and gouda, ½ of 400 gram mince with 2 onions and 6 large tomatoes and 1 courgette and one leek and half bulb of garlic and a lot of tomato puree and rajah curry powder mmmm. 3HB950, 4maxDHA, 5 grams flaxseed oil. Loose at 37 mins walked 56 minutes for total perfection.	6 HB950, 8 maxDHA 5000IU D3 10gm flaxseed oil	2	33, 37	42+56
June10	June10 Friday breakfast:3 slices of chia and flaxseed bread, red caviar, onion tomato and red leicester, 2 fried eggs, chard drink, 3HB950, 4maxDHA, 5 grams flaxseed oil, 5000IUD3. Loose after 35 mins walked for 50 mins for perfection. Friday Dinner: One slice of chia and flaxseed bread 50 gram caviar and half a slice of Jarlsberg and ½ Thursdays mince and 4HB950 and 4maxDHA and 5 grams flaxseed and 1 teaspoon cinnamon. Loose after 12 mins, really, and walked until 55mins. Loose from 12-55 mins. Cinnamon helps. Extra EPA/DHA helps too. Amazing.	7 HB950, 8 maxDHA 5000IU D3 10gm flaxseed oil 1 tsp Cinnamon drink	2	35, 12	50+55
June11	Saturday breakfast:2 slices of chia and flaxseed bread, red caviar, onion tomato and red leicester+jarlsberg+cheshire, half avocado, crispy salad + parmesan chard drink, 3HB950, 4maxDHA, 5 grams flaxseed oil, 5000IUD3. Loose after 20 mins walked for 49 mins. No better than 2 eggs. Left the chard drink too late left flaxseed too late. Is cheshire no good? Flaxseed oil is pointless with all the flax and chia bread and the huge EPA DHA intake. None of it will be converted. We will try cutting oil flaxseed oil and spreadable butter. Saturday dinner: 1 slice of chia and flaxseed bread no butter not regular not spreadable not lighter, 50 gram caviar, one slice gouda, half mince bake (2 onions loads tomatotes, tomato puree, 1 leek, loads garlic, 4HB950, 4maxDHA. Then one teaspoon cinnamon drink then wait 40 mins and bingo. Loose after 10 mins and loose ever after. Stopped at 53 mins. Must be careful. Cinnamon fixes neuralgia more than insulin resistance. Do not forget magnesium!	7 HB950, 8 maxDHA 5000IU D3	2	20, 10	49+53
June12	Sunday breakfast: 2 slices of chia and flaxseed bread no butter, black caviar 100gm, one slice gouda 2 pieces red leicester, tomato onion. Half avocado, crispy salad + parmesan, chard drink, 3HB950, 4maxDHA, 5000IUD3. Loose after 11 mins, loose throughout, stopped at 41 mins. Felt really strong not week. Got to 5.8kph at 17 mins. Butter makes me weak. Sunday dinner: 1 slice of chia and flaxseed bread no butter, 50 gram caviar, one slice gouda, half mince bake (2 onions loads tomatoes, tomato puree, 1 leek, loads garlic, 4HB950, 4maxDHA. Then one teaspoon cinnamon drink then wait 40 mins and bingo. Loose after 4 mins and free ever after. Stopped at 55 mins.	7 HB950, 8 maxDHA 5000IU D3 1 tsp Cinnamon drink	2	11, 4	41+55
June13	Monday: 2 slices of chia and flaxseed bread black caviar no butter, 1 slice gouda, 2 pieces red leicester onion tomato, whole avocado, chard drink. Spice tree lamb rogan sag bhaji onion bhaji. Waited one hour. Loose after 1 minute. Walked 65 minutes, about 5 minutes short.	7 HB950, 8 maxDHA 5000IU D3	1		65+5
June14	Tuesday: 2 slices of chia and flaxseed bread black caviar no butter, 1 slice gouda, 2 pieces red leicester onion tomato, chard drink. Spice tree lamb rogan sag bhaji onion bhaji (drained out most of the oil first). Waited 4 hours. Loose after 30 minutes. Walked 56 minutes.	7 HB950, 7 maxDHA 5000IU D3	1	30	56
June15	Wednesday breakfast: 2 slices of chia and flaxseed bread 100 gram black caviar with slice gouda, then onion tomato and red leicester, whole avocado, chard drink, fine beans. 3HB950, 3maxDHA, 5000IUD3. Walked 20 mins. Was free but not quite enough. Wednesday dinner: 1 slice of chia and flaxseed bread 50 grams black caviar, one slice jarlsberg, large helping of mince aubergine cheese bake, 4HB950, 4maxDHA, 5000IUD3,. Walked 42 mins was at most 5 mins short.	7 HB950, 7 maxDHA 5000IU D3	2		20+42+5
June16	Thursday: 2 slices of chia and flaxseed bread one slice jarlsberg, 100 gram caviar, one slice gouda one piece red leicester onion and tomato, whole avocado, chard drink, cinnamon drink big helping mince and aubergine bake, 1/8th grapefruit, 7HB950, 7maxDHA, 5000IUD3. Loose after 13 mins walked for 49 mins.	7 HB950, 7 maxDHA 5000IU D3	1	13	49
June17	June17 Friday: 2½ slices of chia and flaxseed bread one slice jarlsberg, 100 gram caviar, one slice gouda one piece red leicester onion and tomato, whole avocado, chard drink, cinnamon drink, big helping mince and aubergine bake, waited 4 hours. 7HB950, 7maxDHA, 5000IUD3, Walked for 55 mins - perfect sugar.	7 HB950, 7 maxDHA 5000IU D3	1		55
June18	Saturday: 2 slices one slice smoked Gouda (thought that might be a mistake due to oxidation - but it seems OK), 100 gram caviar, one slice mozarella, red leicester, onion and tomato, whole avocado, 2 large bowls of chicken soup, chard drink, cinnamon drink, 7HB950, 7maxDHA, 5000IUD3. Walked 65 minutes.	7 HB950, 7 maxDHA 5000IU D3	1		65
June19	Sunday: Mum's birthday meal. chicken curry, Ladies finger, Avocado salad, lamb chops, 2 glasses Tignanello, small piece of chocolate cake (bad bad bad), then 2 slices of chia and flaxseed bread and jarlsberg and 100 gram caviar and tin of sardines and chard drink and cinnamon drink, 6HB950, 6 maxDHA, 5000IUD3, magnesium. Loose after 24 mins totally free at 50 minutes when stopped. Then regulated fine for 6 hours afterwards. Wine gives you around 10 minutes less walking.	6 HB950, 6 maxDHA 5000IU D3 400mg Magnesium	1	24	50
June20	Monday: 1 slice of chia and flaxseed bread, 100 gram lumpfish caviar, 2 slices Jarlsberg, one stick of Red Leicester, onion and tomato, one stick of Cheshire (perhaps a bad idea - not sure about crumbly cheese), 1 very large bowl of chicken soup, one crispy salad, chard drink Cinnamon drink. 7 HB950, 7 maxDHA, 5000IUD3. Loose after 22 minutes. Walked 59 minutes.	7 HB950, 7 maxDHA 5000IU D3 1 tsp Cinnamon drink	1	22	59
June21	Tuesday: 2 slices of chia and flaxseed bread, 1 slice jarlsberg, red leicester onion and tomato, 100 gram caviar, chard drink, cinnamon drink, lamb rogan paradise (huge) onion bhaji, sag bhaji, 7HB950 7maxDHA, 5000IUD3, walked 75 minutes for perfect sugar. Way too much lamb. Next time half of the curry and the two bhajis will be fine.	7 HB950, 7 maxDHA 5000IU D3	1		75
June22	Wednesday Breakfast: 2½ slices of chia and flaxseed bread, 1½ slices gouda, onion and tomato, 100 grams caviar, chard drink, whole avocado and balsamic. 3HB950 3MaxDHA, 5000IUD3. Loose after 20 mins, walked for 39 mins. Wednesday dinner: 1/3 mince and tomato and onion and aubergine and mushroom and mozarella bake. 4HB950 4maxDHA. Loose after 18 minutes walked for 49 minutes.	7 HB950, 7 maxDHA 5000IU D3	2	20, 18	39+49
June23	Thursday: 2 slices of chia and flaxseed bread, one slice jarlsberg on red leicester onion and tomato, 100 gram caviar, whole avocado, 1/3 mince bake as above, small bowl of chicken soup, cinnamon drink only. 7HB950 7maxDHA no D3. Loose after 25 mins walked for 60 minutes.	7 HB950, 7 maxDHA	1	25	60
June24	June24 Friday: 2 slices of chia and flaxseed bread, gouda, red leicester onion and tomato, 100 gram caviar, 1/3 mine bake, one small bowl chicken soup, chard drink cinnamon drink, 7HB950 7maxDHA, 5000IUD3, felt awful like stomach was going to explode had no energy. It was the chard. Walked 66 minutes.	7 HB950, 7 maxDHA 5000IU D3	1		66
June25	Saturday Breakfast: 2 slices of chia and flaxseed bread, one slice of gouda, one piece of red leicester onion and tomato, whole avocado, fine beans, 100 gram caviar, 3HB950, 3maxDHA, walked 50 minutes. Saturday dinner: Roast lamb, 3/4 turnip, whole carrot, whole bag of spinach, 4HB950 4maxDHA, cinnamon drink, 4 swallows whole milk, loads of almond milk, walked 62 minutes. No D3 - disaster.	7 HB950, 7 maxDHA	1		50+62
June26	Sunday: 2 slices of chia and flaxseed bread, 100 gram caviar, one slice gouda, half slice jarlsberg, fried Omega3 egg, Roast lamb, fried onions, 1/4 turnip, 3 swallows milk, almond milk, Cinnamon drink. 7HB950, 7maxDHA 5000IUD3. Loose after 17 mins walked for 54 mins for great sugar.	7 HB950, 7 maxDHA 5000IU D3 1 tsp Cinnamon drink	1	17	54
June27	Monday 3 slices of chia and flaxseed bread, 100 gram caviar, 1 slice gouda, 1½ slices jarlsberg, fried Omega3 egg, Roast lamb, spinach, fried onion, 7HB950 7maxDHA, 5000IUD3, 2 swallows milk, almond milk, cinnamon drink. Loose after 22 minutes, walked for 56 minutes for perfect sugar.	7 HB950, 7 maxDHA 5000IU D3 1 tsp Cinnamon drink	1	22	56
June28	Tuesday 3 slices of chia and flaxseed bread, 100 gram caviar, 1 slice gouda, 1½ slices jarlsberg, onion and tomato, fried Omega3 egg one slice mozzarella, 60% of paradise lamb rogan sag bhaji onion bhaji, 2 pieces roast lamb two rings fried onion, 7HB950 7maxDHA, 5000IUD3, 3 swallows milk, almond milk, cinnamon drink (with useless out of date cinnamon). Loose after 25 minutes, walked for 60 minutes for perfect sugar. Good fresh True cinnamon from Ceylon (Sri Lanka) Zeylanicum, verum saves around 5 minutes. Cassia Cinnamon (much cheaper) thins the blood and is a bad idea.	7 HB950, 7 maxDHA 5000IU D3 Crap Cinnamon drink	1	25	60
June29	Wednesday 3 slices of chia and flaxseed bread, 100 gram caviar, 1½ slices gouda, 1 slices jarlsberg, onion and tomato, fried Omega3 egg 3 large fried tomatoes, whole avocado pear, 40% of paradise lamb rogan, onion bhaji, 3 pieces roast lamb one rings fried onion, one bag of spinach fried, 7HB950 7maxDHA, 5000IUD3, 3 swallows milk, almond milk, cinnamon drink (with good new cinnamon). Loose after 22 minutes, walked for 58 minutes.	7 HB950, 7 maxDHA 5000IU D3 1 tsp Cinnamon Drink	1	22	58
June30	Thursday Breakfast: went all around London empty stomach bad idea. Then had 3 slices of chia and flaxseed bread, 2 jarslebrg slices with onion and tomato 1 gouda slice, one tin of sardines, one fried egg with one large fried tomato and 4HB950 and 4maxDHA and 5000IUD3 and one teaspoon Balwins Cinnamon drink. Walked for 49 mins (was around -12 mins before started due to London walk on no breakfast) Thursday Dinner: Roast chicken, gravy, roast turnips, one small half roast potato carrots broccoli. Another 1 teaspoon Cinnamon drink, 4HB950 4maxDHA. Loose immediately, free after 55 minutes.	8 HB950, 8 maxDHA 5000IU D3 1 tsp Cinnamon drink	1	0	49+55
July1	July1 Friday: 3½ slices of chia and flaxseed bread, 100gram caviar, 1½ slices jarlsberg, 1 slice Mozarella, 1 slice smoked Gouda, onion and tomato, one whole avocado, ½ bag crispy salad, two fried eggs, fried tomato and fried onion, roast chicken and boiled turnip and gravy. 7x HB950, 7x maxDHA 5000IUD3, 1½ teaspoon cinnamon drink. Loose after one minute free after 58 minutes.	7 HB950, 7 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	1	58
July2	Saturday: 2½ slices of chia and flaxseed bread, 100gram caviar, 1 slice jarlsberg, 1 smoked Gouda, ½ slice Mozarella, onion and tomato, one fried egg, fried onion, roast lamb and boiled turnips and carrots and gravy. 8x HB950, 8x maxDHA 5000IUD3, 1½ teaspoon cinnamon drink, 4 swallows whole milk.	8 HB950, 8 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	4	55
July3	Sunday: 4 slices of chia and flaxseed bread, 50gram caviar, 1 slice jarlsberg, 1 slice smoked Gouda, 1 slice regular gouda, ½ slice Mozzarella, onion and tomato, one fried egg, roast lamb and boiled turnips and carrots and gravy and garlic and fried onion and fried spring onion and fried tomato. 8x HB950, 8x maxDHA 5000IUD3, 1½ teaspoon cinnamon drink, 4 swallows whole milk. BIG Meal should have had more caviar!	8 HB950, 8 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	6	69
July4	Monday: 3 slices of chia and flaxseed bread, 100gram caviar, 1 slice jarlsberg, 1 slice smoked Gouda, 1 slice regular gouda, onion and tomato, one fried Omeg3 egg, roast lamb and boiled turnips and carrots and gravy and fried onion and fried spring onion and fried tomato. 8x HB950, 8x maxDHA 5000IUD3, 1½ teaspoon cinnamon drink, 3 swallows whole milk.	8 HB950, 8 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	5	64
July5	Tuesday: 3 slices of chia and flaxseed bread, 100gram caviar, 1 slice jarlsberg, 1 slice Gouda, onion and tomato, two fried Omega3 eggs with fried onion, lamb mince and aubergine and tomato and onion and garlic and mushroom and mozzarella bake. 8x HB950, 8x maxDHA 5000IUD3, 1½ teaspoon cinnamon drink, 0 swallows whole milk.	8 HB950, 8 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	forgot	59
July6	Wednesday: 3 slices of chia and flaxseed bread, 100gram red caviar, 2 slices jarlsberg, 1 slice Gouda, onion and tomato, one large Hass Avocado, lamb mince and aubergine and tomato and onion and garlic and mushroom and mozzarella bake with some extra roast lamb and tomato. 8x HB950, 8x maxDHA 5000IUD3, 1½ teaspoon cinnamon drink, 3 swallows whole milk. The faster the walk gets to 5.8kph, the faster the time is. Today I got to 5.8 kph after 26 minutes. I start at 4.4 kph and ramp up. I normally reach 5.8 kph by 30 minutes. It seems I presently need 30 minutes at 5.8kph.	8 HB950, 8 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	18	56
July7	Thursday Breakfast: 3 slices of chia and flaxseed bread, 100gram red caviar, 1½ slices jarlsberg, 1 slice Gouda, onion and tomato, one large Hass Avocado, 2 fried eggs and onion and tomato. 3x HB950, 3x maxDHA 5000IUD3, 1½ teaspoon cinnamon drink, 2 swallows whole milk. Walked 51 minutes Thursday Evening: 1 slice of chia and flaxseed bread, 100gram red caviar, 1 Gouda. One huge lamb rogan from paradise onion bhaji, spinach bhaji and aubergine bhaji. Big meal. 3x HB950, 3x maxDHA 1½ teaspoon cinnamon drink, 3 swallows whole milk. Walked 56 minutes	3 HB950, 3 maxDHA 5000IU D3 1½ tsp Cinnamon drink 3 HB950, maxDHA 1½ tsp Cinnamon drink	2	na	51+55
July8	Friday: 3 slices of chia and flaxseed bread, 200gram red caviar, 1½ slices jarlsberg, 1 slice Gouda, onion and tomato, half large Hass Avocado. Roast lamb and fried onion and tomato with half a bag of froed spinach. Then roast chicken and turnips and carrots and the other half of the fired spinach and gravy. So a full breakfast a full lunch and a full dinner one after the other. Had to walk for 72 minutes. And THAT is why I try to eat everything at once. If I had eaten those 3 meals separately I would have had to have walked for 45, 55 and 55 minutes or 155 minutes - over twice as long. 6x HB950, 6xmaxDHA, 5000IUD3, 1½ teaspoon cinnamon drink, 3 swallows whole milk. Walked 72 minutes	6 HB950, 6 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	na	72
July9	Saturday: 2½ slices of chia and flaxseed bread, 100gram red caviar, 100gram black caviar, 1 slice jarlsberg, 1 slice Gouda, onion and tomato, 1 slice Mozzarella, 2 small Hass Avocado. 2 fried Omega3 eggs and fried onion. Lost of roast chicken, turnips and carrots and gravy. 3x HB950, 3xmaxDHA, 5000IUD3, 1½ teaspoon cinnamon drink, 4 swallows whole milk. Loose after 9 minutes walked 65 minutes. Is caviar Omega3 is better than triple strength pills? No. It is worse. Look at the figures for double caviar.	3 HB950, 3 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	9	65
July10	Sunday: Chicken swarma Kebab and loads of various salads and lamb chop and lamb skewer and tomato skewer, 2 glasses of red wine. Walked 42 minutes (was not enough). Too much fat in the kebab. 100 gram red caviar, 2 slices gouda and tomato, two small avocados, roast chicken and carrots and gravy and medium helping of lamb mince and aubergine and mushroom and onion and tomato and mozzarella bake. 9x HB950, 9xmaxDHA, 5000IUD3, 1½ teaspoon cinnamon drink, 2 swallows whole milk. Loose after 20 minutes walked 59 minutes.	Nothing 9 HB950, 9 maxDHA 5000IU D3 1½ tsp Cinnamon drink	2	20	42+59
July11	Monday: 3 slices of chia and flaxseed bread, 100 gram black lumpfish elsinore caviar, one slice Gouda, one slice Mozzarella onion and tomato, 2 fried eggs, fried onion, one small avocado, chard and almond milk smoothie, 33% of lamb mince bake from day before. 8x HB950, 8x maxDHA, 5000IUD3, 400mg Magnesium, 1½ teaspoon cinnamon drink	8 HB950, 8 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	17	57
July12	Tuesday: 3 slices of chia and flaxseed bread, 100 gram red lumpfish elsinore caviar, one slice Gouda, half slice Mozzarella, 2 chunks red leicester onion and tomato, 2 fried eggs, fried onion, two small avocado, 12 fine beans, 1/8th grapefruit, 33% of lamb mince bake from day before. 7x HB950, 7x maxDHA, 5000IUD3, 400mg Magnesium, 1½ teaspoon cinnamon drink	7 HB950, 7 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	na	62
July13	Wednesday: 2 slices of chia and flaxseed bread, 100 gram red lumpfish elsinore caviar, one slice Gouda, one slice Mozzarella onion and tomato, one small avocado, 8 fine beans, large helping of roast chicken, carrots broccoli, roast turnips, 2 glasses of wine, small thin mediterranean wrap (bread) 7x HB950, 7x maxDHA, 5000IUD3, 1½ teaspoon cinnamon drink	7 HB950, 7 maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	24	51
July14	Thursday: 3 slices of chia and flaxseed bread, 100 gram black lumpfish elsinore caviar, one slice Gouda, one slice Mozzarella onion and tomato, two small avocados, 8 fine beans, chard drink (last time - it made me bloated), large helping of mince bake. 8x HB950, 8x maxDHA, 5000IUD3, 1½ teaspoon cinnamon drink 2 slices of chia and flaxseed bread, 100 gram black lumpfish elsinore caviar, two slices Jarlsberg onion and tomato, two fried eggs, 8 fine beans, medium helping of mince bake. 3x HB950, 3x maxDHA, 1½ teaspoon cinnamon drink	11 HB950, 11 maxDHA 5000IU D3 1½ tsp Cinnamon drink x2	2	na	62 then 55
July15	Friday: 3 slices of chia and flaxseed bread, 100 gram black lumpfish elsinore caviar, 3 slices jarlsberg onion and tomato, two fried eggs, and fried onion, 8 fine beans, medium helping of mince bake, 2/3rd lamb Rogan from paradise, aubergine bhaji and spinach bhaji, 4 swallows whole milk, loads of almond milk. 8x HB950, 8x maxDHA, 5000IUD3, 1½ teaspoon cinnamon drink	8 HB950, 8maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	na	62+8 to shops
July16	Slept all day.
July17	Sunday: 2 slices of chia and flaxseed bread, 100 gram black lumpfish elsinore caviar, 1 slice jarlsberg 1½ slices gouda onion and tomato, 2 small avocados, large helping of mince and onions and tomato and carrots and broccoli, 1/3rd lamb Rogan from paradise, aubergine bhaji and spinach bhaji, 4 swallows whole milk, loads of almond milk. 8x HB950, 8x maxDHA, 5000IUD3, 1½ teaspoon cinnamon drink	8 HB950, 8maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	na	58
July18	Monday: 2 slices of chia and flaxseed bread, 100 gram black lumpfish elsinore caviar, 2 slices jarlsberg 1 slice gouda onion and tomato, 2 small avocados, 2 fried Omega3 eggs and fried onions large hepling of mince and onions and tomato and carrots and broccoli, 4 swallows whole milk, loads of almond milk. 8x HB950, 8x maxDHA, 5000IUD3, 1½ teaspoon cinnamon drink Then a fried bag of spinach half a tin of haricot beans (130 grams) and a tin of pichards 155 grams and some spring onions fried with 1/3 tin of tomato puree. 2HB950, 2 maxDHA - DISASTER! Beans were always my weak point and tinned food is not a good idea. Had to burn off nearly every calorie I ate - 68 minutes of walking for hardly any food.	8 HB950, 8maxDHA 5000IU D3 1½ tsp Cinnamon drink 2 HB950, 2maxDHA 1 tsp Cinnamon drink	2	na	59+68
July19	Tuesday: 2 slices of chia and flaxseed bread and lurpak spreadable (these figures do not justify cutting that out - too much butter is bad but a reasonable amount of lurpak spreadable is OK), 100 gram black lumpfish elsinore caviar, 1 slice gouda onion and tomato, 1 small avocado, massive portion of large fat roast chicken with boiled carrots and broccoli and roast turnips and gravy. Huge portion. 4 swallows whole milk, loads of almond milk. 8x HB950, 8x maxDHA, 5000IUD3, 1½ teaspoon cinnamon drink LESSON: 450 kcal of wrong food means 350 kcal walk, so you gain 100kcal. 2500kcal of right food means 300 kcal walk so you gain 2200 kcals.	8 HB950, 8maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	na	60 (first 10 minutes was really really slow with massive gaps could hardly move with all the chicken)
July20	Wednesday: 3 slices of chia and flaxseed bread and lurpak spreadable, 100 gram black lumpfish elsinore caviar, 1 slice gouda, 1 slice jarslberg, onion and tomato, 1 small avocado, 2 fried eggs and fried onions, another massive portion of large fat roast chicken with boiled carrots and broccoli and roast turnips and gravy. 4 swallows whole milk, loads of almond milk. 8x HB950, 8x maxDHA, NO D3, 1½ teaspoon cinnamon drink	8 HB950, 8maxDHA No D3 1½ tsp Cinnamon drink	1	na	60. But could not regulate afterwards due to lack of D3. Had to walk 30 mins before bed rather than normal 20 mins for low bedtime sugar
July21	Thursday: 2 slices of chia and flaxseed bread one with lurpak spreadable, 100 gram black lumpfish elsinore caviar, 2 slices jarslberg, onion and tomato, 2 small avocados, 40% of mince and aubergine and onion and tomato and mushroom and mozzarella bake. 5 swallows whole milk, loads of almond milk. 4x HB950, 4x maxDHA, 5000IUD3 D3 9ml of Lion Heart clinical strength fish oil, 1½ teaspoon cinnamon drink. DISASTER - not sure whether the cause is the lurpak or the lion heart. Had to walk 80 minutes. I think it is the lurpak.	4 HB950, 4maxDHA 5000IU D3 9ml Lion Heart 1½ tsp Cinnamon drink	1	na	80
July22	Friday: 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram black lumpfish elsinore caviar, 2 slices gouda, onion and tomato, 2 small avocados, medium portion of roast chicken gravy and spinach, 33% of mince and aubergine and onion and tomato and mushroom and mozzarella bake. NO swallows whole milk, loads of almond milk. 4x HB950, 4x maxDHA, 5000IUD3 D3 8ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. MONSTER - Butter and milk are the problems! Loose after 16 minutes. Free after 56. Lion Heart is very good.	4 HB950, 4maxDHA 5000IU D3 8ml Lion Heart 1½ tsp Cinnamon drink	1	16	56
July23	Saturday: 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram black lumpfish elsinore caviar, 2 slices gouda, onion and tomato, 2 small avocados, bag of spinach fried with onion and one egg, small portion of left over chicken, 27% of mince and aubergine and onion and tomato and mushroom and mozzarella bake. NO swallows whole milk, loads of almond milk. 4x HB950, 4x maxDHA, 5000IUD3 D3 8ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 62 minutes because I was very slow at the start and took long breaks. Lion Heart is very good.	4 HB950, 4maxDHA 5000IU D3 8ml Lion Heart 1½ tsp Cinnamon drink	1	na	62
July24	Sunday: 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram black lumpfish elsinore caviar, 2 slices gouda, onion and tomato, 2 small avocados. Large portion of roast leg of lamb with boiled bok choy, carrots, brocolli and swede. NO swallows whole milk, loads of almond milk. 4x HB950, 4x maxDHA, 5000IUD3 D3 9ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 57 minutes for perfect sugar. I THINK I HAVE THE FINAL PIECE OF THE PUZZLE. THIS IS AN ANTI INFLAMMATORY DIET. INSULIN RESISTANCE IS AN INFLAMMATORY CONDITION.	4 HB950, 4maxDHA 5000IU D3 9ml Lion Heart 1½ tsp Cinnamon drink	1	na	57
July25	Monday: 2½ slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 2½ slices gouda, onion and tomato, 2 small avocados. Large portion of roast leg of lamb with boiled cabbage, kale, carrots, brocolli and swede. NO swallows whole milk, loads of almond milk. 4x HB950, 4x maxDHA, 5000IUD3 D3 9ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 55 minutes.	4 HB950, 4maxDHA 5000IU D3 9ml Lion Heart 1½ tsp Cinnamon drink	1	12	55
July26	Tuesday: Amazing Lamb Rogan Josh in Shepperton, popadum and bindi bhaji and sag bhaji and mushroom and onion bhaji, 1½ glasses of wine. Then. 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato, 2 small avocados and a load of almond butter (BIG MISTAKE). NO swallows whole milk, loads of almond milk. 5x HB950, 5x maxDHA, 5000IUD3 7ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 64 minutes (would have been 56 had I not eaten the almond butter).	5 HB950, 5maxDHA 5000IU D3 7ml Lion Heart 1½ tsp Cinnamon drink	1	10	64
July27	Wednesday: 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato one chunk of gruyere. Roast lamb gravy carrots broccoli cabbage, fried kale in tiny amount of olive oil, NO swallows whole milk, loads of almond milk. 4x HB950, 4x maxDHA, NO D3 8ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 58 minutes.	5 HB950, 5maxDHA 8ml Lion Heart 1½ tsp Cinnamon drink	1	10	58
July28	Thursday: 3 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato one chunk of gruyere. One large avocado with apple cider vinegar. 2 fried eggs with fried red onion. NO D3, 8ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 41 minutes. Roast chicken and roast turnips and gravy and boiled carrots and broccoli and spinach and kale and Swiss chard. 4 HB950, 4maxDHA, 1 teaspoon cinnamon drink.	8ml Lion Heart 1½ tsp Cinnamon drink 4 HB950, 4maxDHA 1 tsp Cinnamon drink	2	8 12	41 59
July29	Friday: 3 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato one chunk of gruyere. Two small avocados with apple cider vinegar. 2 fried eggs with fried red onion. 3 stciks of celery. Roast chicken and gravy and boiled carrots and broccoli and spinach and kale and Swiss chard. 4 HB950, 4maxDHA, 2500IU D3, 8ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 64 minutes for really perfect sugar.	4 HB950, 4maxDHA 2500 IUD3 8ml Lion Heart 1½ tsp Cinnamon drink	1	10	64
July30	Saturday: 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato one chunk of gruyere. Two small avocados with apple cider vinegar. Home made lamb curry with onions tomato courgettes carrots broccoli garlic. 4 HB950, 4maxDHA, 5000IUD3, 8ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 59 minutes for really perfect sugar. Loose after 3 minutes. Waited 2 hours after meal.	4 HB950, 4maxDHA 5000IU D3 8ml Lion Heart 1½ tsp Cinnamon drink	1	3	59
July31	Sunday: 2 thick slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato and celery one chunk of gruyere. Two small avocados with apple cider vinegar. Home made lamb curry with onions tomato courgettes cabbage swiss chard broccoli garlic. Handful of blueberries. 4 HB950, 4maxDHA, 5000IUD3, 8ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 65 minutes for really perfect sugar. Loose after 5 minutes. Waited 2 hours after meal. Walked way too slowly with loads of gaps. Took 35 minutes to get to 5.8 kph.	4 HB950, 4maxDHA 5000IU D3 8ml Lion Heart 1½ tsp Cinnamon drink	1	5	65
August1	Monday: 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato and one chunk of gruyere. Two small avocados with apple cider vinegar. Handful of Macadamia nuts (almost no Omega6). Fried whole red onion and 2 fried eggs and left over roast chicken. 2 HB950, 2maxDHA, 5ml of Lion Heart clinical strength fish oil (2 grams of EPA and 1 gram of DHA and ½ gram of other Marine Omega3 per 5 ml), 1½ teaspoon cinnamon drink. Walked 48 minutes. Loose after 5 minutes. Waited 1 hour after meal. Walking time is around 15% less during the day when compared to last thing at night. Dinner: a few Macadamia nuts and a 45% helping of new mince bake with 800 gram of mince 3 onions, 8 large tomatoes, 2 large fennels, one large pepper 4 large portabella mushrooms and a tray of shitake mushrooms and 500 grams of Mozzarella. 5 blueberries, 2 HB950, 2maxDHA, 5ml of Lion Heart clinical strength fish oil, 1/8th grapefruit. Trying to put some weight on. So walking time will go up a bit.	2 HB950 2maxDHA 5ml Lion Heart 1½ tsp Cinnamon drink 2 HB950 2maxDHA 5ml Lion Heart 1½ tsp Cinnamon drink	2	5 30	48 60
August2	Tuesday: 2 slices of chia and flaxseed bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato and celery one chunk of gruyere. Two small avocados with apple cider vinegar. Handful of Macadamia nuts (almost no Omega6). 35% helping of m ince bake with 1000 gram of mince 3 onions, 8 large tomatoes, 2 large fennels, one large pepper 4 large portabella mushrooms and a tray of shitake mushrooms and 500 grams of Mozzarella. 5 blueberries, 4 HB950, 4maxDHA, 5,000 IUD3, 5ml of Lion Heart clinical strength fish oil, 1/8th grapefruit. Trying to put some weight on. So walking time will go up a bit.	4 HB950 4maxDHA 5000IU D3 8ml Lion Heart 1½ tsp Cinnamon drink	1	12	61
August3	Wednesday: 2 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slice gouda, onion and tomato and celery one chunk of gruyere. Two small avocados with apple cider vinegar. 70 grams of Macadamia nuts (almost no Omega6). Home made Hazelnut milk (20 grams of Hazelnuts). 20% helping of mince bake with 800 gram of mince 3 onions, 8 large tomatoes, 2 large fennels, one large pepper 4 large portabella mushrooms and a tray of shitake mushrooms and 500 grams of Mozzarella. 5 blueberries, 3 HB950, 3maxDHA, 5,000IUD3, 8ml of Lion Heart clinical strength fish oil, 1/8th grapefruit.	3 HB950 3maxDHA 5000IU D3 8ml Lion Heart 1½ tsp Cinnamon drink	1	4	54
August4	Thursday: 1 slice of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 chunk of gruyere, onion and tomato and celery. One small avocado with apple cider vinegar. 70 grams of Macadamia nuts (almost no Omega6). 6 Hazelnuts 3 HB950, 3maxDHA. Walked 35 mins - So energetic. Wow! Its an Omega7 breakthrough. Palmitoleic Acid rules. Dinner: 1 slice of chia and flaxseed and macadamia nut bread with Macadamia nut butter. 50 grams of Macadamia nuts. Monster mince bake with 500 gram of mince 2 onions, 8 large tomatoes, 2 large fennels, 2 large peppers 4 large portabella mushrooms and a tray of shitake mushrooms and 500 grams of Mozzarella, tomato puree, and Macadamia nut oil, 1/8th grapefruit. 8 ml Lion Heart, 5000IUD3. 52 mins for total perfection in sugar.	3 HB950 3maxDHA 1½ tsp Cinnamon drink 8ml Lion Heart 5000IU D3 1½ tsp Cinnamon drink	2	2 7	35 52
August5	Friday: 2 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 chunk of gruyere, onion and tomato and celery one slice was spread with Macadamia nut butter. One small avocado with apple cider vinegar. One bag of Kale fired in Macadmia nut oil, 50 grams of Macadamia nuts, 6 Hazelnuts, mince bake. 3 HB950, 3maxDHA, 8ml Lion Heart. Walked 59 mins - Was OK but had a bad case of the runs from the Kale which was past its display date. That probably cost me 5 minutes.	3 HB950 3maxDHA 8ml Lion Heart 5000IU D3 1½ tsp Cinnamon drink	1	12	59
August6	Saturday: 2 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 2 slices of Jarlsberg, onion and tomato and celery. One slice was spread with Macadamia nut butter. 50 grams of Macadamia nuts, 6 Hazelnuts, mince bake, 5HB950, 5maxDHA, 6ml Lion Heart, No D3. Walked 65 mins 60 grams of Macadamia nuts, one slice of chia and flaxseed and macadamia nut bread. 2 fried omega3 eggs, fried onion in macadamia nut oil.	5 HB950 5maxDHA 8ml Lion Heart 1½ tsp Cinnamon drink 1 HB950	2	12 15	65 45
August7	Sunday: 1 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, 1 slices of Mozzarella (low trans fat) onion and tomato, 70 grams of Macadamia nuts, two small avocado pears with vinegar. One third of a huge roast chicken in Macadamia nut oil with lots of boiled brocolli and carrots. 10 ml Lion Heart, 5000IUD3. Walked 58 mins	10ml Lion Heart 5000IU D3 1½ tsp Cinnamon drink	1	18	58
August8	Monday: 2 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, some low fat Waitrose cottage cheese with onion and chives, and onion and tomato, 70 grams of Macadamia nuts, one small avocado pear with vinegar. One third of a huge roast chicken in Macadamia nut oil with lots of boiled brocolli and carrots and swiss chard. 10 ml Lion Heart, 5000IUD3. Walked 67 mins. I need the HB950 and the maxDHA. It makes a 7 minute difference at least.	10ml Lion Heart 5000IU D3 1½ tsp Cinnamon drink	1	2	67
August9	Tuesday: WOW. 1½ slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 100 gram red lumpfish elsinore caviar, small slice of Halloumi Greek sheep and goat's milk cheese, onion and tomato, one medium avocado, 70 grams of Macadamia nuts. Mince bake with everything but the cheese. Cut out as much trans fat as I could. 500 grams lamb mince, 2 fennel bulbs, 2 red onions, 2 green peppers, 12 tomatoes, 4 large portabella mushrooms, 125g of Shitake mushrooms, tomato puree, garlic Macadamia nut oil. Had 45% of the bake. No Lion Heart, 5000IUD3, 8 HB950, 6 maxDHA. Felt so energetic even though I lacked sleep. Got to 5.8 kph by 15 mins. Only stopped once. Walked 58 mins, loose after 2 mins. Felt soooh easy. Best I ever felt. Did not feel like a sick person at all.	8 HB950, 6maxDHA 5000IU D3 1½ tsp Cinnamon drink	1	2	58
August10	Wednesday: 2 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, two small slices of Halloumi Greek sheep and goat's milk cheese, onion and tomato, one medium avocado, 100 grams of Macadamia nuts. 40% of Mince bake with everything but the cheese. Roast chicken and boiled asparagus and carrots and gravy. No Lion Heart, No D3, 8 HB950, 6 maxDHA. Felt energetic again. Got to 5.8 kph by 18 mins. Walked 61 mins, loose after 12 mins.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	12	61
August11	Thursday: 1 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 3 small slices of zero fat 30% protein eat lean cheese, onion and tomato and celery, 70 grams of Macadamia nuts. 35% of enormous roast chicken and boiled asparagus and carrots and broccoli and raosted turnips and roasted swede and gravy - YUMMY. No Lion Heart, 5000IUD3, 9 HB950, 6 maxDHA. Felt as good as Tuesday. Got to 5.8 kph by 14 mins - best ever. But had a higher glycaemic load due to massive meal so had to walk for 64 mins. ITS OFFICIAL SATURATED DIARY FAT MAKES ME REALLY LETHARGIC. Eliminate it and the walk feels so easy. Put it back and the walk is really hard. I think that dairy sat fat is the main cause of my insulin resistance. We shall see.	8 HB590, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	16	64
August12	Friday: 2 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 50 gram of red lumpfish caviar, 80 grams of Macadamia nuts. Home made chicken rogan dopiaza sag, with onions, tomatoes, peppers, garlic, macadamia nut oil and all the left over roast chicken and rajah spices and fiddes payne spices with boiled spinach side dish mmmmmm. No Lion Heart, 5000IUD3, 9 HB950, 6 maxDHA. Walked 57 mins	9 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	16	57
August13	Saturday: Eat out at Indigo. Had Lamb rogan with onion bhaji and sag bhaji and bindi bhaji and 1½ glasses of red wine. Came home for 2 slices of chia and flaxseed and macadamia nut bread NO lurpak spreadable, 70 grams of Macadamia nuts. No Lion Heart, No D3 (but caught some sun), 9 HB950, 6 maxDHA. Walked 54 mins on 5 hours sleep. Alcohol knocks 10-15% off walking time.	9 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	10	54
August14	Sunday: 2 slices, 2 fried Omega3 eggs, fried onions in Macadamia oil, 2 avocados, 80 grams of Macadamias. Other half of the chicken curry of Friday. 5000IUD3, 8 HB950, 6 maxDHA. Walked 59mins.	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	14	59
August15	Monday: 1 slices, 2 avocados, 90 grams of Macadamias. Roast shoulder of lamb in Macadamia nut oil with boiled carrots, broccoli and fennel. 5000IUD3, 8 HB950, 6 maxDHA. Walked 56 mins slowly - it was hot!	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	30	56
August16	Tuesday: 2 slices, 1 avocado, 2 fried eggs with fried onions in macadamia oil, 110 grams of Macadamias. Mince Bake No D3, 8 HB950, 6 maxDHA. Walked 56 mins slowly .	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	10	56
August17	Wednesday: 2 slices, 50 grams of red caviar, 2 avocados, 100 grams of Macadamias. Large helping of lamb mince bake, No D3, 8 HB950, 6 maxDHA. Walked 58 mins.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	4	58
August18	Thursday: 2 slices, 1 medium avocado, 2 fried Omega3 eggs with fried onion and tomato, 100 grams of Macadamias. Small helping of lamb mince bake. Large helping of lamb curry and sauteed turnip. No D3, 8 HB950, 6 maxDHA. Walked 61 mins. Need to eat more Losing weight.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	16	61
August19	Friday: 1½ slices, 1 medium avocado, 120 grams roasted salmon flakes, 100 grams of Macadamias. Large helping of lamb curry and sauteed turnip in Macadamia oil and fried onions and carrots and asparagus. No D3, 8 HB950, 6 maxDHA. Walked mins. Salmon always puts my sugar up. Must be the type of protein.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	20	62
August20	Saturday: 2½ slices, 1 medium avocado, 2 fried eggs with fried onions and tomato, 50 grams of red caviar, 100 grams of Macadamias. Roast shoulder of lamb with roasted turnips in macadamia oil, boiled carrots & broccoli. No D3, 8 HB950, 6 maxDHA. Walked 62 mins.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	10	62
August21	Sunday: 2½ slices, 2 small avocados, 1 105 gram tin of red salmon, 50 grams of red caviar, 100 grams of Macadamias. Roast shoulder of lamb with roasted turnips in macadamia oil, boiled carrots & broccoli. 5000IUD3, 8 HB950, 6 maxDHA. Walked 59 mins (felt awful - salmon no good for me).	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	25	59
August23	Tuesday: 2 slices, 2 small avocados, 2 fried eggs, fried onions, fried swiss chard in macadamia oil, 100 grams of Macadamias. Small helping of roast shoulder of lamb with in macadamia oil, boiled carrots & broccoli. 4 HB950, 3 maxDHA. Walked 49 mins 100 grams macadamias, paradise lamb rogan, onion bhaji, sag bhaji, half popadum, 5 HB950, 4 maxDHA. Walked 57 minutes	4 HB950, 3maxDHA 1½ tsp Cinnamon drink 4 HB950, 3maxDHA 1½ tsp Cinnamon drink	2	15 20	49 57
August24	Wednesday: 2 slices, 50 grams of red caviar, 100 grams of Macadamias. Large helping of lamb mince bake with fennel portabella and shitake mushrooms tomato onions green peppers garlic. 5000IUD3, 8 HB950, 6 maxDHA. Walked 56 minutes	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	25	56
August25	Thursday: 2 slices, 50 grams of red caviar, 2 fried eggs and fried onion and tomato. 100 grams of Macadamias, small helping of roast lamb and broccoli and sprouts and carrots. Large helping of lamb mince bake with fennel portabella and shitake mushrooms tomato onions green peppers garlic. 5000IUD3, 8 HB950, 6 maxDHA. Walked 57 minutes slowly - was hot!	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	30	57
August26	Friday: 2 slices, one with thickly spread nutiva coconut butter (for Lauric and myristic acids) medium avocado, 2 fried eggs and fried onion and tomato. 100 grams of Macadamias, medium helping of spinach and of lamb mince bake with fennel portabella and shitake mushrooms tomato onions green peppers garlic. 7 HB950, 5 maxDHA. Walked 59 mins	7 HB950, 5maxDHA 1½ tsp Cinnamon drink	1	10	59
August27	Saturday: DISASTER!! 2 slices, one with Macadamia nut butter, one with 50 gram red caviar, 2 medium avocados, 100 grams of Macadamias. Large helping of lamb curry (with tomatoes and onions and garlic powder and a lot of coconut milk for the lauric and myristic acid), asparagus sprouts and courgettes. 5,000IUD3, 8 HB950, 6 maxDHA. Walked 87 mins. Coconut milk or butter or oil is a DISASTER. It put 40% on my insulin resistance and walking time in 2 DAYS!! What is worse - it took me 3 months to get my walking times down from 87 mins to 57 mins. And it takes 2 days to put them back up. It is as if my body is desperate to remain diabetic and will take any opportunity to poison itself. However I do not think that the damage will last any longer than a further 2 days. NO MORE COCONUT.	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	4	87
August28	Sunday: 1½ slices, 50 grams of red caviar, 1 medium avocado, 2 fried eggs and onions and garlic and tomato, 110 grams of Macadamias. All 4 limbs of large roast chicken with roast turnips and roast swede and sprouts and asparagus and gravy, No D3, 8 HB950, 6 maxDHA. Walked 59 mins. PHEW coconut oil is only a temporary disaster.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	15	59
August29	Monday: 2 slices, 50 grams of red caviar, 1 medium avocado, 2 fried eggs and onions and garlic and tomato, 120 grams of Macadamias. Large helping of remaining roast chicken with roast turnips and roast swede and spinach and gravy, 5000IUD3, 8 HB950, 6 maxDHA. Walked 54 mins. Stopped regulating 3 hours before meal due to no D3 on Sunday.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	30	54
August30	Tuesday: 1 slice, 50 grams of red caviar, 1 medium avocado, 120 grams of Macadamias, 6 hazelnuts, 6 blueberries. Very large helping of roast leg of lamb with boiled turnips and carrots and sprouts and gravy, 5000IUD3, 8 HB950, 6 maxDHA. Walked 64 mins. Stayed up late	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	40	64
August31	Wednesday: 2 slices, 1 medium avocado, 2 fried eggs, fried mushrooms and onions and tomato, 120 grams of Macadamias, 4 blueberries. Very large helping of roast leg of lamb with boiled swede and carrots and asparagus and gravy, 2500IUD3, 8 HB950, 6 maxDHA. Walked 63 mins.	8 HB950, 6maxDHA 2500IUD3 1½ tsp Cinnamon drink	1	40	63
September1	Thursday: 2 slices, 1 medium avocado, roast chicken slices and mustard, 120 grams of Macadamias, low fat cottage cheese. Large helping of Lamb curry from roasts lamb with tomatoes onions swedes carrots, swiss chard, 2500IUD3, 8 HB950, 6 maxDHA. Walked 62 mins.	8 HB950, 6maxDHA 2500IUD3 1½ tsp Cinnamon drink	1		62
September2	Friday: 2 slices, 1 medium avocado, roast chicken slices and mustard, 50 grams caviar, 120 grams of Macadamias. Large helping of Lamb curry from roast lamb with tomatoes onions swedes carrots, swiss chard, 5000IUD3, 8 HB950, 6 maxDHA. Walked 61 mins.	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1		61
September3	Saturday: 2 slices, 1 medium avocado, roast chicken slices and mustard, with one slice and hazelnut butter with the other. 50 grams of red caviar, 120 grams of Macadamias. Mince stew with onions tomatoes, aubergines, fennel, portabella mushrooms and shitake mushrooms and broccoli. 5000IUD3, 8 HB950, 6 maxDHA. Walked 64 mins.	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	35	64
September4	Sunday: 2 slices, 1 medium avocado, lots of cottage cheese and tomato, two fried eggs and fried onion, 120 grams of Macadamias. Mince stew with onions tomatoes, aubergines, fennel, portabella mushrooms and shitake mushrooms and broccoli, medium helping of lamb curry. 5000IUD3, 8 HB950, 6 maxDHA. Walked 82 mins. No more cottage cheese. Hazelnut butter may be no good either. DISASTER	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	50	82
September5	Monday: ½ slice, 1 medium avocado, 120 grams of Macadamias. Roast chicken with fried onions and tomato. Mince stew with onions tomatoes, aubergines, fennel, portabella mushrooms and shitake mushrooms and broccoli, medium helping of lamb curry. 5000IUD3, 8 HB950, 6 maxDHA. 4 grams Lion Heart, 50 grams red caviar. NO DAIRY AT ALL Walked 56 mins. Great Recovery!	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	50	56
September6	Tuesday: 1 slice, No avocado, 120 grams of Macadamias. Roast chicken, roast lamb, roast beef, roast turnips roast swedes, boiled carrots, broccoli and sprouts, 2 glasses of Red Wine. 2500IUD3, 8 HB950, 6 maxDHA. 5 grams Lion Heart, 50 grams red caviar. NO DAIRY AT ALL. No Cinnamon drink. Walked 47 mins. AMAZING! Alcohol buys around 10 minutes by suppressing hepatic gluconeogenesis. 2500IUD3 is not quite enough. Did not regulate very well.	8 HB950, 6maxDHA 5 grams lionheart 1½ tsp Cinnamon drink 2500IUD3	1	3	47
September9	Friday: 2 slices, medium avocado, 120 grams of Macadamias. Fried egg and onions and tomatoes. 70 grams black caviar. Huge helping of roast chicken, roast turnips, boiled carrots, broccoli and gravy.. 5000IUD3, 8 HB950, 6 maxDHA. NO DAIRY AT ALL. Cinnamon drink. Walked 61 mins. NEW THEORY. If you eat less than you need and are not fat, then the body burns muscle into sugar. You might as well eat a bowl of sugar. So eat enough! Then you will regulate	8 HB950, 6maxDHA 1½ tsp Cinnamon drink 5000IUD3	1	35	61
September12	Monday: 2 slices, medium avocado, 120 grams of Macadamias. 2 fried eggs and onions and tomatoes. 70 grams black caviar. Huge helping of roast chicken, roast turnips, boiled carrots, broccoli and gravy.. 5000IUD3, 8 HB950, 6 maxDHA. NO DAIRY AT ALL. Cinnamon drink. Walked 57 mins. NEW THEORY. If you eat less than you need and are not fat, then the body burns muscle into sugar. You might as well eat a bowl of sugar. So eat enough! Then you will regulate. Also you cannot build new muscle in which to store sugar unless you eat more than you burn.	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	25	57
September13 -October7	Tried curcumin supplement and strong garlic supplement and spirulina 20 grams per day which is supposed to halve your insulin resistance in 8 weeks. But I found that the Macadamias eventually put my insulin resistance up sadly. They are the best nut. But if you eat 120 grams of them per day for 2 months, they cause problems. Mind you that is 750 kcals of Macadamias per day! So now I would recommend 30 grams per day max of those nuts.	8 HB950, 6maxDHA 5000IUD3 1½ tsp Cinnamon drink	1	25	57
October8	Saturday: 2 slices, salmon paste and 70 grams red caviar. Chard and almond milk smoothie. Lamb Rogan from indigo and spinach bhaji and 1½ onion bhajis and bindi bhaji and popadom and large glass of red wine, 8 HB950, 6 maxDHA, No D3. Cinnamon drink. Walked 53 mins. Toe never froze up at all! Definitely there is something in curry spices which helps. Red wine also helps.	8 HB950, 6maxDHA 1½ tsp Cinnamon drink	1	0	53
October9	Sunday: 2 slices, salmon paste and 70 grams red caviar. Two fried eggs and onions and tomato. Two legs and one wing of large Roast chicken and boiled turnips and carrots and broccoli, with lots of Macadamia oil. No chard smoothie and perhaps I should desist from Macadamia oil for a while. Toe never froze but needed 75 minutes for perfect sugar. 15 too many. Perhaps a chard smoothie would have helped?	8 HB950, 6maxDHA 5,000 IUD3 1½ tsp Cinnamon drink	1	0	75
October10	Monday: 1 slices, 50 grams red caviar. One medium avocado. Half of fat chicken in home made rogan excluding one leg and 1½ onion bhaji and sag bhaji. 1 glass of red wine and some unleavend bread	8 HB950, 6maxDHA 5,000 IUD3 1½ tsp Cinnamon drink	1	0	62
October11	Tuesday: 3 slices, 80 grams red caviar. One medium avocado. 2 egg omelette and fried tomato. Small amount of chicken, large helping of mince bake, chard drink.	8 HB950, 6maxDHA 5,000 IUD3 1½ tsp Cinnamon drink	1	0	68
October12	Wednesday: 3 slices, 50 grams red caviar. 60 grams of low fat Waitrose Greek Salad Cheese, Salmon spread, One medium avocado. Large helping of chicken Rogan Dopiaza with Macadamia oil and Olive oil, boiled turnips and carrots, chard drink. Walked 61 minutes for perfect sugar. So taking a small amount of Dairy fat actually helps!	8 HB950, 6maxDHA No D3 1½ tsp Cinnamon drink	1	0	61
October13	Thursday: 3 slices, 70 grams of low fat Waitrose Greek Salad Cheese, 50 grams of Salmon spread, One medium avocado. Medium helping of chicken Rogan Dopiaza with Macadamia oil and Olive oil, boiled turnips and carrots, fried spinach and fried onions. Walked 52 minutes for perfect sugar. Went to 5.9kph after 35 mins Roast Chicken roast turnips and boiled carrots and broccoli and gravy (a lot).	8 HB950, 6maxDHA 5,000 D3 1½ tsp Cinnamon drink 3 HB950, 2maxDHA 1½ tsp Cinnamon drink	2	0	52 64
October14	Friday: 3 slices, 70 grams of low fat Waitrose Greek Salad Cheese, 50 grams of Salmon spread, One medium avocado. Large helping of chicken Rogan Dopiaza with Macadamia oil and Olive oil, boiled turnips and carrots and spinach. AND medium portion of mince bake with turnips and carrots - got to put some muscle on. Ate really late - was knackered.	8 HB950, 6maxDHA 5,000 D3 1½ tsp Cinnamon drink	1	0	75
October15	Saturday 2 slices, 66 grams of low fat Waitrose Greek Salad Cheese, 50 grams of Salmon paste, One medium avocado. 2 slices of grilled back bacon, two egg omelette and tomato. Large Sirloin Steak and fried onions and boiled turnips, carrots and asparagus. Medium portion of chicken curry and boiled turnips and asparagus. Took 500mg of Clarithromycin for erythrasma. Disaster pig fat is a bad idea.	8 HB950, 6maxDHA 5,000 D3 1½ tsp Cinnamon drink	1	0	85
October16-19	On Clarithromycin
October20	Thursday: 3 slices with 66 grams Waitrose light Greek Salad cheese (sheep and goat 12% fat) and 6 cherry tomatoes and spring onion, 50 grams of salmon paste, one medium avocado with balsamic vinegar, two egg omelette, 35 grams of Hazelnuts, 20 raw french beans, large portion of roast leg of lamb and roast turnips and boiled carrots and broccoli and sprouts and gravy	8 HB950, 6maxDHA 5,000 D3 2x 1½ tsp Cinnamon drink	1	0	68
October21	Friday: 2 slices with 70 grams Waitrose light Greek Salad cheese (sheep and goat 12% fat) and 6 cherry tomatoes and spring onion, 50 grams of salmon paste, one medium avocado with balsamic vinegar, 35 grams of Hazelnuts, 20 raw french beans, 2 large chicken legs and fried kale. Large portion of lamb rogan dopiaza and boiled turnips and carrots and sprouts.	8 HB950, 6maxDHA 5,000 D3 2x 1½ tsp Cinnamon drink	1	0	77
October22	Saturday: 3 slices with 70 grams Waitrose light Greek Salad cheese (sheep and goat 12% fat) and 6 cherry tomatoes and spring onion, 50 grams of salmon paste, one medium avocado with balsamic vinegar, 30 grams of red caviar, 20 raw french beans, 5 swallows of whole milk, 3 large chicken legs and fried turnip chips in Macadamia oil and spinach. Large portion of lamb rogan dopiaza and fried swede chips in Macadamia oil and boiled swiss chard. The oil is better than the nut. And soaking carbs in good oil reduces walking time.	8 HB950, 7maxDHA 5,000 D3 2x 1½ tsp Cinnamon drink	1	0	72
October23	Sunday: 4 slices with 70 grams Waitrose light Greek Salad cheese (sheep and goat 12% fat) and 6 cherry tomatoes and spring onion, 50 grams of salmon paste, one medium avocado with balsamic vinegar, 60 grams of red caviar, 20 raw french beans, 5 swallows of whole mikl. Scrambled eggs with large fried onion. Large portion of roast chicken and gravy and fried turnip chips and swede chips in Macadamia oil and fried spinach. The oil is better than the nut. And soaking carbs in good oil reduces walking time.	8 HB950, 7maxDHA 5,000 D3 2x 1½ tsp Cinnamon drink	1	0	79
October25	Tuesday: 3 slices with one with Lurpak spreadable, one with 50 grams of salmon paste, one with 2 egg omelette in Macadamia oil. Roast chicken and gravy and fried turnip and onion in macadamia oil. Lamb mince and onion and tomato and garlic and leek and swiss chard fry up. Small glass of red wine.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	75
October26	Wednesday: 2 slices with one with Lurpak spreadable, one with 25 grams of salmon paste and 25 grams of caviar. Massive helping of roast chicken and gravy and roast turnip and boiled swede, carrots, broccoli, Swiss chard. Large glass of red wine.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	65
October27	Thursday: 3 slices, one with Lurpak spreadable, one with 40 grams of salmon paste and one with 50 grams of red caviar. Massive helping of chicken rogan dopiaza with leeks and turnip fries in macadamia oil and boiled broccoli. Great result. It seems that a small quantity of butter and milk is good but a larger quantity is bad. And broccoli is definitely good as is macadamia oil?	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	59
October28	Friday: 4 slices, two with Lurpak spreadable, one with 40 grams of salmon paste and one with two egg omelette and shitake mushrooms and avocado. Massive helping of chicken rogan dopiaza with leeks and turnip fries in macadamia oil and boiled spinach and swiss chard. Perhaps too much butter. Perhaps broccoli is really good. Perhaps shitake mushrooms are not so good. Ate an awful lot.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	69
October29	Saturday: 6 slices, one with Lurpak spreadable, one with 40 grams of salmon paste and one with 30 grams of red caviar. 1 whole medium avocado with balsamic vinegar. Massive helping of chicken rogan dopiaza with boiled turnips carrots asparagus and broccoli. 1 glass red wine	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	74
October30	Sunday: 5 slices, one with Lurpak spreadable, two with 45 grams of salmon paste and one with 30 grams of red caviar, one with Jarlsberg light. Two medium helpings of chicken rogan dopiaza in a lot of macadamia oil with boiled turnips carrots asparagus and broccoli and with fried turnips swedes and onions in a lot of Macadmia oil. 1 glass red wine. Too much macadmia oil.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	79
October31	Monday: No Mono and no Omega6 loads of Omega3 and limit sat fat from now on. 3 slices of new 50/50 chia and flaxseed bread with no oil. Two with salmon spread and one with 2 scrambled eggs with whole milk. Roast leg of lamb with boiled swede, turnip carrots and spinach and gravy and fried onions and tomato in no oil. Large portion. No wine	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	78
November1	Tuesday: 2nd day of no mono: 3 slices of new 50/50 chia and flaxseed bread with no oil. One with light Greek salad cheese (cow) and onion and tomato, one with turkey breast and jarlsberg cheese, one with two Omega3 egg omelette with onions and 40 grams of Tuscan Ham. Roast leg of lamb with boiled swede, broccoli carrots and spinach and gravy. Large portion. No wine	8 HB950, 8maxDHA 5,000 D3 2x 1 tsp Cinnamon drink	1	30	77
November2	Wednesday: 3rd day of no mono: 3 slices of new 50/50 chia and flaxseed bread with no oil. One with jarlsberg light and tomato and onion one with leerdammer light and ham and mustard, one with 2 scrambled eggs and tuscan ham. Large portion of roast chicken and boiled turnip and carrot and broccoli and spinach and gravy, 20 french beans raw,.	8 HB950, 8maxDHA 5,000 D3 2x 1 tsp Cinnamon drink	1	3	81
November3	Thursday: 4th day of no mono: 3 slices of new 50/50 chia and flaxseed bread with no oil. One with 1½ slices of jarlsberg light, one 1 slice of with leerdammer light, one with 50 grams of red caviar. Large portion of roast chicken rogan dopiaza and boiled turnip swede carrot and broccoli and asparagus, 12 french beans raw. Walked after 30 minutes	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	76
November4	Friday: No mono does not help. 3 slices of old 50/50 chia and flaxseed bread with oil. One with 1 slice of with leerdammer light and tomato, one with lurpak spreadable. One with two scrambled eggs. 2 walnuts. Walked immediately 2 slices, one with salmon paste and 50 grams of caviar, one with milk, Large portion of roast chicken and gravy and broccoli and carrots and asparagus and swede and roast turnip. Large portion of chicken rogan dopiaza with swede and turnip. small amount of wholemeal wrap. Large glass of wine. Walked immediately. Perhaps small amount of all fats and large amount of Omega3 is the answer.	3 HB950, 2maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink 4 HB950, 4maxDHA 1x 1½ tsp Cinnamon drink	2	0 0	38 74
November5	Saturday: 6 slices one with butter, then leerdammer light, then salmon paste, then 50 grams caviar, then nice cured ham and mustard, then cucumber. One whole avocado without balsamic vinegar. Oily curry from paradise, not much good, lamb rogan with onion bhaji and spinach bhaji and aubergine bhaji (bad idea) and 2 bags of kettle water boiled swiss chard. Walked immediately. Seemed good after the 6 slices. But way too much mono in the avocado and in the curry and bhajis.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	10	82
November6	Sunday: 6 slices one with jarlsberg light, then leerdammer light, then 2 with cured ham and mustards, then 2 with cucumber. Roast leg of lamb with gravy and boiled turnips and carrots and asparagus and 1 bag of kettle water boiled swiss chard. Walked immediately. Seemed good after the 6 slices.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	1	90
November7	Monday: 3 slices (9 grams of ALA): one with tasteless president butter (6 grams sat and 2.2 grams mono) one with 50 grams of emmenthal and one with cucumber and 25 grams of red leicester. (9+5 sat and 5 mono). Decided to have some serious sat fat whilst keeping mono low. 450 grams of 20% fat lamb mince. That is 90 grams of fat, 45 sat and 45 mono. With 2 red onions and loads of tomato and boiled turnips and carrots and broccoli. Walked immediately.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	1	79
November9	Wednesday: 3 slices (9 grams of ALA): one with lurpak butter one with 50 grams of gouda and one two scrambled eggs. Decided to have some serious sat fat whilst keeping mono low. Roast chicken and gravy and turnips and carrots and broccoli. Walked after 60 minutes.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	1	79
November10	Thursday :6 slices (18 grams of ALA): one with cucumber, two with 100 grams of red caviar, one with a few swallows of whole milk and two with 2 scrambled Omega3 eggs. Large chicken curry with onions tomatoes leeks and 20 grams of sunflower oil for Omega6. Decided to have some Omega6 since feet felt bad after sat fat and since I have read and understood the plos.org cohort paper showing that for humans it is the best for reducing insulin resistance. Had a bag of spinach and a bag of swiss chard, with boiling water poured quickly over the top of them. Walked after 40 minutes. Feet were fine after 65 mins but walked for 70 to be sure. Omega6 helps!	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	1	70
November11	Friday :6 slices (18 grams of ALA): one with cucumber, two with 100 grams of red caviar, one with 2 thin slices of roast beef two with 2 scrambled Omega3 eggs. Large helping of roast lamb with boiled broccoli and turnips and sunflower oil gravy and fired onions in sunflower oil. Walked after 40 minutes. Was tired - not enough sleep.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	1	73
November13	Sunday: 7 slices (21 grams of ALA): + cucumber + red caviar + marmite + pastrami and horseradish x2 + pastrami and tomato x2. Large helping of roast lamb with boiled leeks and turnips and swiss chard and small amount of sunflower oil no sat fat gravy. AND lamb rogan with onion bhaji and sag bhaji. Really large meal. Walked after 40 minutes. Aboslutely no sat fat.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	71
November14	Monday: 6 slices (18 grams of ALA): + cucumber + red caviar + marmite + lurpak spreadablex2 and pastrami horseradish. Large helping of roast lamb curry with leeks onions and tomato and rapeseed oil 12 grams, 3 cloves of raw garlic, rajah medium spices. With boiled Swiss chard and spinach. 2 Macadamias 8 walnut halves. Walked after 20 minutes. Fine after 53 mins, walked 60 to be sure. This is the answer.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	60
November15	Tuesday: 5 slices (15 grams of ALA): + cucumber + marmite + lurpak spreadablex2 + roast beef slice with horseradish, 2 egg omelette (too much sat fat) with 2 rashers of turkey bacon. Medium helping of roast lamb curry with leeks onions and tomato and rapeseed oil, 1 clove of raw garlic, rajah medium spices. With boiled Swiss chard. 1 Macadamia, 6 walnut halves. Walked after 20 minutes. Fine after 43 mins, walked 50 to be sure.	5 HB950, 4maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	50
November16	Wednesday: 6 slices (18 grams of ALA): + cucumber + marmite + lurpak spreadablex2 + pastrami and tomato + turkey and mustard. Large helping of roast chicken with roast potatoes and boiled broccoli, carrots and swede and swiss chard. Raised the chicken to avoid fat and rubbed rapeseed oil into eat. Tasted bad, like boiled chicken. Poured all the sat fat away from the juices and made gravy without it and added rapeseed. 2 Macadamia, 8 walnut halves. Walked after 15 minutes. Walked 73 minutes but was tried having been up for 22 hours first with no food. Too much rapeseed and not enough chicken sat fat it appears. Used cold pressed rapeseed oil - tasted awful. there was something wrong with that oil I think.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	73
November17	Thursday: 3 slices: + lurpak spreadable + pastrami and tomato + fried chicken skin. Courgette fritters in way too much macadamia and sunflower oil. Toad in the hole with 2 5% fat pork sausages and flaxseed dough. Large helping of roast chicken rogan dopiaza with leeks and swiss chard and turnip fries and swede fries in rapeseed oil (not nice) and in sunflower oil (nice). Too much oil all round. 2 Macadamia, 8 walnut halves. Walked after 30 minutes. Walked 80 minutes.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	80
November18	Friday: 7 slices: + lurpak spreadable + 100grams red caviar + Marmite + Cucumber + cashew milk and almond milk + regular gouda + 2 burford Brown egg omelette and 3 grilled turkey rashers and 1 fried onion in sunflower and Macadamia oil. Large helping of roast chicken rogan dopiaza in rapeseed oil (OK in a curry) with leeks and broccoli and swede and carrots in rapeseed oil (not nice). 4 Macadamia, 8 walnut halves. Walked after 20 minutes. Walked 72 minutes for perfection. Good fat balance perhaps too much dairy sat fat and not enough chicken sat fat?	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	72
November19	Saturday: 8 slices: + lurpak spreadable + Yeo buttery sunflower + almond milk + Marmite + Cucumber + roast turkey and mustard + roast turkey and tomato and mustard + 2 Burford Brown egg omelette and tomato. Large helping of roast leg of lamb and gravy with half the fat poured off with boiled swede and broccoli and carrots. 2 Macadamia, 7 walnut halves. Walked after 20 minutes. Walked 83 minutes for perfection. Turnip is better than swede. Too much protein in the bread, must try half as much in wheat protein. More protein on sandwiches is a bad idea. Yeo buttery is perhaps no good.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	83
November20	Sunday: 3 slices: + lurpak spreadable + Anchovies + Anchovies. Salmon and yellowfin sushi with broccoli and green beans Avocado salad and a caramelised apple desert that I should not have had. Large helping of roast leg of lamb and gravy with half the fat poured off with boiled turnips and carrots and Swiss chard. 2 Macadamia, 6 walnut halves. Walked after 15 minutes. Walked 73 minutes for perfection. Too much protein in the bread, must try half as much in wheat protein. More protein on sandwiches is a bad idea.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	73
November21	Monday: 7 slices of chia and flaxseed with wheat protein rather than rice and whey: + lurpak spreadablex2 + Anchoviesx2 + humousx2 + guacomole. Large helping of roast lamb curry with boiled broccoli and swiss chard and courgettes. 2 Macadamia. Walked after 20 minutes. Walked 73 minutes.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	73
November22	Tuesday: 5 slices of chia and flaxseed with rice protein only + lurpak spreadablex2 + Anchovies + humous + Aubergine dip. 50 grams of flaxseed and 100 grams of skimmed milk and one egg and 10 grams of rice protein in a pancake. Large helping of roast lamb curry with boiled broccoli and swiss chard and courgettes. Then roast chicken in sunflower oil and roast turnips in sunflower oil and gravy with half the chicken fat poured off. Walked after 30 minutes. Walked 72 minutes for perfection.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	72
November24	Thursday: 4 slices of chia and flaxseed with rice protein only + humous + guacamole + aubergine dip + taramasalata. 12 grams of flaxseed oil, 2 macadamias, 4 walnut halves. 5% fat beef mince and onion and tomato pie. Pastry made from 76 grams flaxseed, 38 grams almond flour, 38 grams coconut flour, 46 grams pure sunflower spread (15 grams of sat fat per 100). Had half the pie - 300 grams of beef mince, with boiled broccoli and courgettes and turnips and spinach. Walked after 30 minutes. Walked 75 minutes for perfection.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	75
November25	Friday: 5 slices of chia and flaxseed with rice protein only + humous + anchovies + aubergine dip + taramasalata. 16 grams of flaxseed oil, 2 macadamias, 4 walnut halves. 5% fat beef mince and onion and tomato pie. Pastry made from 76 grams flaxseed, 38 grams almond flour, 38 grams coconut flour, 46 grams pure sunflower spread (15 grams of sat fat per 100). Had quarter of the pie - 300 grams of beef mince, with boiled broccoli and courgettes and turnips and Swiss chard. Then had chicken Rogan Dopiaza with broccoli and turnips. Walked after 30 minutes. Walked 80 minutes. Also had some low carb new recipe flaxseed almond flour and coconut flour chocolate brownies and vanilla sponge. Too much mono in the humous the taramasalata and the almond flour/	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	82
November26	Saturday: CUT OUT ALL MONO DAY1: 6 slices of chia and flaxseed with rice protein only + anchovy paste + flora proactivx2 + salsa dipx2 + 2 burford brown egg omelette with tomatoes, 4 walnut halves. Roast lamb + boiled carrots + broccoli + turnips + leeks, 12 grams of flaxseed oil. Walked after 45 minutes. Walked 74 mins for perfection. Felt totally amazing. Foot was incredibly free all the time	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	-1	74
November27	Sunday: CUT OUT ALL MONO DAY2: 6 slices of chia and flaxseed with rice protein only + anchovy pastex2 + flora proactivx2 + salsa dip + 2 burford brown egg omelette with tomatoes and shallots, 4 walnut halves. Roast lamb + boiled carrots + turnips + leeks + swiss chard, 10 grams of flaxseed oil (8 grams next time). Walked after 35 minutes. Walked 69 mins for perfection. Felt totally amazing. Foot was incredibly free all the time	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	-1	69
November28	Monday: WOOPS! Tried some chocolate brownie and some flax coconut flour and almond flour cake - no good.: 5 slices of chia and flaxseed with rice protein only + anchovy pastex2 + flora proactivx2 + salsa dip, 4 walnut halves, 2 macadamias. Small chicken rogan dopiaza with leeks. Large lamb rogan dopiaza with leeks and 40 grams of sunflower oil (too much) + boiled turnips + spinach. No flaxseed oil. Walked after 25 minutes. Walked 74 mins for perfection. Did not feel good. Small amount of chocolate is bad for me.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	10	75
November29	Tuesday: Got the brownie and cake recipes right. Flaxseed and coconut flour: 5 slices of chia and flaxseed with rice protein only + anchovy pastex1 + flora proactivx2 + tomatoes + cucumber, 2 macadamias, no walnuts, 75 grams of brownie and 40 grams of cake. Medium lamb rogan dopiaza with leeks. 3x Outdoor bred 5% fat pork sausages and carrot and swede mash and boiled broccoli. 8 grams flax farm flaxseed oil - better than Biona. Walked after 15 minutes. Walked 69 mins for perfection. Felt great.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	69
November30	Wednesday: 4 slices of chia and flaxseed with rice protein only + anchovy pastex1 + flora proactivx2 + tomatoes, 2 macadamias, no walnuts, 40 grams of brownie and 40 grams of cake. Roast Chicken with roast turnips boiled carrots and gravy which contained 100gram chicken fat which contains 20 grams sat fat, 15 grams C16:0, 30 grams mono. Disaster. Way too much chicken fat. The 3 outdoor bred pork sausages 5% fat with carrots and swede and broccoli. 10 grams flax farm flaxseed oil - better than Biona. Walked after 15 minutes. Walked 83 mins. Felt great. But all that mono was a disaster. Must pour off most of the chicken fat. 20 grams of ALA cannot defray 20 grams of sat fat and 30 grams of mono.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	83
December2	Friday: 4 slices of new black chia and white chia and flaxseed with rice protein only bread + flora proactivx2 + Roast beef slice and horseradish + nothing. 2 macadamias, 50 grams of walnuts, 40 grams of brownie and 40 grams flax chia coconut and sunflower spread biscuits. Large chicken rogan dopiaza with leeks and boiled swiss chard. Walked after 15 minutes. Walked 69 mins. Felt powerful and great.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	79
December3	Saturday: 5 slices of new black chia and white chia and flaxseed with rice protein only bread + flora proactiv + Doritos Salsax2 + slice of red leicester with onion and tomato + pickled Asparagus. 2 macadamias, 70 grams of flax chia and coconut and sunflower spread biscuits. Large chicken rogan dopiaza with leeks and broccoli and turnips. Beef mince pie in flax and cocnut pastry. Swiss Chard and coconut milk smoothie Walked after 15 minutes. Walked 86 mins. Felt lethargic and slow. Cheese is no good. I think coconut is no good either. Not sure about Omega6.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	86
December4	Sunday: WOOOW! 5 slices of new black chia and white chia and flaxseed with rice protein only bread + flora proactivx2 + Doritos Salsax2 + asparagus. 30% of non chocolate flax and chia brownie, for a total of 25 grams of ALA. 2 macadamias. Large roast chicken with sunflower oil roast turnips and boiled broccoli carrots and sprouts. Gravy had 80% of the chicken fat poured off the top. Small glass of red wine. Walked after 40 minutes. Walked 55 mins to perfection. Walked another 5 minutes to 60 mins because I could not believe it. Coconut is a total disaster.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	60
December5	Monday: 5 slices of new black chia and white chia and flaxseed with rice protein only bread + flora proactivx3 + Doritos Salsax2 . 30% of non chocolate flax and chia brownie, for a total of 25 grams of ALA. 2 macadamias 4 grams of Sunflower oil. Small left over chicken and gravy and carrots and turnips. Small steak fried in sunflower oil and carrots and sprouts. Large roast lamb with gravy with most of fat poured off, and roast turnips in too much sunflower oil and boiled sprouts and carrots and broccoli. WAY TOO MUCH SUNFLOWER OIL WHICH IS 2.6/1 poly/mono. Poly is good but mono ruins it. Walked after 20 minutes. Walked 75 mins to perfection. Need to use Safflower oil which is 6:1 poly:mono. Felt amazing after the 5 slices of bread which I had first.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	75
December6	Tuesday: 6 slices of new black and white chia and flaxseed with rice protein only bread + flora proactivx3 + Doritos Salsax2 + Cucumber and piccalilli for a total of 24 grams of ALA. 2 macadamias 4 grams of Safflower oil. Medium steak fried in sunflower oil and boiled carrots and sprouts and turnip. Large roast lamb with gravy with most of fat poured off, and boiled turnips and boiled sprouts and carrots and broccoli. Omega6 Poly with less mono is still no good. Walked after 40 minutes. Walked 75 mins to perfection. Poly does not appear to help at all. It competes with EPA.	8 HB950, 7maxDHA 5,000 D3 1x 1½ tsp Cinnamon drink	1	0	75
December7	Wednesday: 8 slices of new black and white chia and flaxseed with rice protein only bread + flora proactivx3 + Doritos Salsax4 + Cucumber for a total of 32 grams of ALA. 2 macadamias, no Safflower oil. Large roast lamb rogan dopiaza, with leeks and courgettes and green peppers with no oil at all, with boiled turnips and carrots. Walked after 20 minutes. Walked 65 mins to perfection + an extra 3mins. Upped the D3 to 7500IU.	8 HB950, 7maxDHA 7,500 D3 1x 1½ tsp Cinnamon drink	1	0	68
December8	Thursday: 10 slices of new black and white chia and flaxseed with rice protein only bread + flora proactivx4 + Doritos Salsax4 + Low fat soft cheese spread + tomatoesx2 for a total of 40 grams of ALA. 2 macadamias, no Safflower oil. Large roast lamb rogan dopiaza, with leeks and courgettes and green peppers with no oil at all, with boiled turnips and carrots and asparagus. Walked after 30 minutes. Walked 83. 7500IUD3 is not helping Perhaps 5,000IU and sunlight would be better. Too much ALA? Soft cheese spread was no good, all the protein gave me a sugar rise.	8 HB950, 7maxDHA 7,500 D3 1x 1½ tsp Cinnamon drink	1	0	83
December9	Friday: 6 really thick slices of new black and white chia and flaxseed with no rice protein bread + flora proactivx3 + Doritos Salsax3 for a total of 40 grams of ALA. No Safflower oil. Very large roast chicken and roast turnips in sunflower oil and boiled sporuts and carrots and broccoli. 2 Macadamias. Forgot to take the EPA/DHA till after the mal and only took hald the nomral dose.Walked after 30 minutes. Walked 83.	4 HB950, 4maxDHA 5000 D3 1x 1½ tsp Cinnamon drink	1	0	83
December10	Saturday: 8 thick slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + Doritos Salsax2 + roast beef and horseradish + Philadelphia medium fat soft cheese and tomato + 2 egg omelette and tomato + red caviar 50 gram for a total of 40 grams of ALA. 2 macadamias, no Safflower oil, no sunflower oil. Large roast chicken rogan dopiaza with leeks and courgettes and spinach. .Walked after 40 minutes. Walked 74. Regulated perfectly for 24 hours thereafter.	8 HB950, 7maxDHA 5000 D3 1x 1½ tsp Cinnamon drink	1	0	74
December11	Sunday: 5 thick slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + Doritos Salsax2 + red caviar 50 gram for a total of 25 grams of ALA. 2 macadamias, no Safflower oil, no sunflower oil. Large roast chicken rogan dopiaza with leeks and courgettes and spinach and broccoli. Thin steak in Macadmia oil with carrots and broccoli and turnips. Samml glass of red wine. Walked after 30 minutes. Walked 69 mins.	8 HB950, 7maxDHA 5000 D3 1x 1½ tsp Cinnamon drink	1	0	69
December12	Monday: 9 really thick slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex3 + Doritos Salsax2 + Cucumber + Marmite + roast pork and mustard + 2 egg omelette and turkey bacon and tomatoes, for a total of 60 grams of ALA. 2 macadamias, no Safflower oil, no sunflower oil. Small lamb rogan dopiaza with leeks and spinach. . Walked after 20 minutes. Walked 54 mins for perfect sugar.	4 HB950, 4maxDHA 5000 D3 2x1 tsp Cinnamon drink	1	0	54
December13	Tuesday: 8 thick slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex3 + Doritos Salsax2 + Tomatoes + Cucumber + 2 egg omelette and tomatoes, for a total of 40 grams of ALA. 2 macadamias, no Safflower oil, no sunflower oil. 10 grams of Chia oil for 5 grams of ALA. Very large roast lamb with most of the fat poured off for the gravy, with boiled turnips, sprouts, leeks, asparagus . Walked after 30 minutes. Walked 67 mins for perfect sugar.	7 HB950, 6maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	67
December14	Wednesday: 10 slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + Pasattax2 + Asparagus + Cucumber + Smoked Aubergine + Roast pork and mustard + pickled onion and tomato + 2 egg omelette and tomatoes and turkey bacon, for a total of 45 grams of ALA. 3 macadamias, no Safflower oil, no sunflower oil no chia oil. Very large roast lamb with most of the fat poured off for the gravy, with boiled turnips and broccoli . Walked after 60 minutes. Walked 74 mins for perfect sugar. Reduced fish oil a bit.	6 HB950, 5maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	74
December15	Thursday:7 thick slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + Pasattax2 + Asparagus + light cream cheese and tomato + tomato salsa for a total of 40 grams of ALA. 3 macadamias, no Safflower oil, no sunflower oil no chia oil. Large roast chicken with most of the fat poured off for the gravy, with roasted turnips and boiled broccoli and carrots and flax and chia Yorkshire pudding . Swiss chard drink. Walked after 25 minutes. Walked 72 mins for perfect sugar.	8 HB950, 7maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	72
December16	Friday: 9 slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + Pasattax2 + Asparagus + light cream cheese and tomatox2 + tomato salsa + Roast pork and mustard for a total of 40 grams of ALA. 3 macadamias, no Safflower oil, no sunflower oil. 40 grams of chia oil for a further 24 grams of ALA. Large lamb rogan dopiaza with leeks and courgettes and spinach and swiss chard. Walked after 25 minutes. Walked 72 mins for perfect sugar. Regulated the best ever for 24 hours.	8 HB950, 7maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	72
December17	Saturday: 8 slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + Pasattax2 + Asparagus + light cream cheese and tomatox1 + tomato salsa + Roast beef and the wrong horseradish for a total of 40 grams of ALA. 3/8 of brownie for a further 7 grams of ALA. 80 grams of chia porridge with whole milk for a further 16 grams of ALA. then 32 grams of chia oil for a further 19 grams of ALA. So 82 grams of ALA in total. 3 macadamias. Very Large lamb rogan dopiaza with leeks and courgettes and Asparagus and turnips. Walked after 25 minutes. Walked 82 mins for perfect sugar. 82 grams is too much. 50 grams is about right. This means 15 grams of Omega6. Or was it too much carb from turnips and asparagus and not green leaves? Regulation phenomenal.	8 HB950, 7maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	82
December18	Sunday: 100 grams of chia seed porridge with 100 grams milk for 20 grams of ALA, 5 slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + tomato salsax2 + Roast beef and the right horseradish for a total of 25 grams of ALA. 1/5 of brownie for a further 4 grams of ALA. 30 grams of chia oil for a further 18 grams of ALA. So 67 grams of ALA in total. 3 macadamias. Large Chicken rogan dopiaza with leeks and swiss chard and green peppers and spinach. Walked after 30 minutes. Walked for 77 minutes. Felt like I needed more sat fat to burn. Will try some red leicester tomorrow.	8 HB950, 7maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	78
December19	Monday: 80 grams of chia seed porridge with 100 grams milk for 16 grams of ALA, 6 slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + tomato salsax2 + Red Leicester and tomato and onionx2 for a total of 30 grams of ALA (50 grams of red leicester cheese). 30 grams of chia oil for a further 18 grams of ALA. So 64 grams of ALA in total. 2 macadamias. Large Chicken rogan dopiaza with leeks and green peppers and spinach. Small lamb rogan dopiaza with leeks and courgettes. Walked after 25 minutes. Walked for 78 minutes to perfect sugar. The sat fats appear to help so long as its defrayed by sufficient ALA. Maybe the metabolism likes some to burn, then it perforss less gluconeogenesis? Regulated really well.	8 HB950, 7maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	78
December20	Tuesday: 80 grams of chia seed porridge with 100 grams milk for 16 grams of ALA, 6 slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + tomato salsax2 + Red Leicester and tomato and onionx2 for a total of 30 grams of ALA (50 grams of red leicester cheese). 20 grams of chia oil for a further 12 grams of ALA. So 58 grams of ALA in total. 2 macadamias. Very large low fat beef steak mince with red onions and tomatoes and leeks and carrot and swede mash and broccoli. Walked after 25 minutes. Walked for 78 minutes to perfect sugar.	8 HB950, 7maxDHA 5000 D3 1½ tsp Cinnamon drink	1	0	80
December21	Wednesday: 80 grams of chia seed porridge with 100 grams milk for 16 grams of ALA, 7 slices of new black and white chia and flaxseed with no rice protein bread + Lurpak spreadablex2 + tomato salsax2 + light cream cheese spread and tomato + roast beef slice and horseradish + 70 grams of red caviar for a total of 35 grams of ALA. No chia oil. So 51 grams of ALA in total. 2 macadamias. Large roast lamb and turnips and carrots and gravy and raw swiss chard and almond milk smoothie. Took 10,000 IU Vitamin D3. Walked after 25 minutes. Walked for 82 minutes to perfect sugar (was really tired). More D3 increases walking time but helps with regulation later. Regulation was really really good.	8 HB950, 7maxDHA 10,000 D3 1½ tsp Cinnamon drink	1	0	82
December22	Thursday: 80 grams of chia seed porridge with 100 grams milk for 16 grams of ALA, 7 slices of new black and white chia and flaxseed with no rice protein bread + Flora Proactivx3 + tomato salsax2 + aubergine puree + marmite + 30 grams of red caviar for a total of 35 grams of ALA. No chia oil. So 51 grams of ALA in total. 2 macadamias. Large roast lamb and roast turnips in sunlfower oil and gravy with all fat removed. And small beef mince rogan dopiaza with leeks and spinach. 5,000 IU Vitamin D3. Walked after 40 minutes. Walked for 80 minutes to perfect sugar. Fantastic regulation.	8 HB950, 7maxDHA 5,000 D3 1½ tsp Cinnamon drink	1	0	80
December23	Friday: 80 grams of chia seed porridge with 100 grams milk for 16 grams of ALA, 3 slices of new black and white chia and flaxseed with no rice protein bread + Flora Proactiv + tomato salsa and cucumbe + 2 egg omelette and tomatoes for 15 grams of ALA. 30 grams of chia oil for 18 grams of ALA. So 49 grams of ALA in total. 2 macadamias. Large roast lamb rogan dopiaza with leeks and zucchini. Chard drink in half almond milk and half water. 5,000 IU Vitamin D3. Walked after 40 minutes. Walked for 88 minutes to perfect sugar. Swapping bread for oil made things worse. And I think some sat fat is a good idea. Phenomenal regulation for 24 hours after meal.	8 HB950, 7maxDHA 5,000 D3 1½ tsp Cinnamon drink	1	0	88
December25	Sunday: WEIRD. Half a loaf of 150,125,125, flax black chia white chia bread+ lurpak spreadablex2 + tomato salsax2 + Christmas turkeyx2 for 40 grams of ALA. 2 macadamias. Large roast chicken with roasted turnips in sunflower oil and boiled carrots and broccoli. Walked after 40 minutes. Foot absolutely did not get tight at all. Could have stopped after 72 mins. Walked for 86 minutes to past perfect sugar. Halved the EPA/DHA due to the ALA. Difficult to judge when to stop because foot is so good. Even after the meal and through the meal foot was not tight at all. These fats make a MASSIVE difference	4 HB950, 4maxDHA 5,000 D3 1½ tsp Cinnamon drink	1	72	86
December26	Monday: Half a loaf of 150,125,125, flax black chia white chia bread+ lurpak spreadablex2 + tomato salsax2 + Christmas ham and broccoli and carrotsx3 for 40 grams of ALA. 3 macadamias. Large roast chicken with boiled swede and sprouts and gravy. Walked after 40 minutes. Sugar was fine after 69 minutes stopped after 75 mins. Back to full EPA/DHA. Had a cup of tea with milk during the day and sugar did not go up much as a result which is a first for me.	8 HB950, 7maxDHA 5,000 D3 1½ tsp Cinnamon drink	1	69	75
December27	Tuesday: Half a loaf of 150,125,125, flax black chia white chia bread+ lurpak spreadablex2 + Asparagusx2 + tomato salsa + Roast turkey + 2 egg omelette and tomato for 40 grams of ALA. 3 macadamias. Large roast chicken rogan dopiaza with boiled turnips and courgettes. Doubled D3. Walked after 40 minutes. Sugar was fine after 74 minutes stopped after 89 mins. Back to full EPA/DHA.	8 HB950, 7maxDHA 10,000 D3 1½ tsp Cinnamon drink	1	74	89
December28	Wednesday: 225 grams of 150,125,125, flax black chia white chia bread+ lurpak spreadablex2 + Asparagusx1 + tomato salsa + mild chilli con carne sauce heated + light cream cheese with tomato + 2 egg omelette with turkey slice for 45 grams of ALA. Small avocado, 4 macadamias. 3 roasted pork loin steaks and gravy, roast turnips, boiled carrots, broccoli and sprouts. Single D3. Walked after 40 minutes. Sugar was fine after 68 minutes stopped after 77 mins. Back to full EPA/DHA.	8 HB950, 7maxDHA 5,000 D3, 2,000 mg cod liver oil 1½ tsp Cinnamon drink	1	68	77
December29	Thursday: 150 grams of 150,125,125, flax black chia white chia bread+ lurpak spreadablex2 + Asparagusx1 + tomato salsa + light cream cheese with tomatox2. 1/3 of no chocolate brownie for 40 grams of ALA. Small avocado, 4 macadamias. 3 roasted pork loin steaks, roast turnips, boiled carrots, broccoli and sprouts. 3 small Flax and Chia Yorkshire puddings with chicken sausages - bad idea. Single D3. Walked after 90 minutes. Sugar was fine after 74 minutes stopped after 85 mins.	8 HB950, 7maxDHA 5,000 D3, 2,000 mg cod liver oil 1½ tsp Cinnamon drink	1	74	85
December30	Friday: 250 grams of 150,125,125, flax black chia white chia bread+ lurpak spreadablex2 + tomato salsax2 + chilli con carne sauce + light cream cheese with cucumber + 2 egg omelette and roast turkey slice and tomato. 1/3 of no chocolate brownie for 60 grams of ALA, 4 macadamias. 20% fat Lamb mince with fat poured off with onions leeks tomatoes, carrots sprouts. Walked after 90 minutes. Sugar was fine after 74 minutes stopped after 83 mins. Double D3 adds another 5 mins.	8 HB950, 7maxDHA 10,000 D3, 1,000 mg cod liver oil 1½ tsp Cinnamon drink	1	74	83
December31	Saturday: 270 grams of 150,125,125, flax black chia white chia bread+ lurpak spreadablex2 + tomato salsax2 + asparagus + light cream cheese with cucumberx2 + roast turkey slice and mustard + bruschetta topping tomato. 7/12 of no chocolate brownie for 70 grams of ALA, 4 macadamias. Small Avocado. 20% fat Lamb mince with fat poured off with onions leeks tomatoes and swiss chard. Walked after 40 minutes. Sugar was fine after 75 minutes stopped after 99 mins because was watching great film and forgot what I was doing. (Dark Knight Rises) Too much ALA. 40 grams per day is about right - half a loaf.	8 HB950, 7maxDHA 5,000 D3, 2,000 mg cod liver oil 1½ tsp Cinnamon drink	1	75	99
January1	Sunday: 200 grams of 150,125,125, flax black chia white chia bread+ lurpak spreadable + tomato salsax2 + asparagus + light cream cheese with cucumber + 2 scrambled eggs and tomato. 1/6 of no chocolate brownie for 44 grams of ALA. Massive roast chicken and roast turnips and boiled sprouts and broccoli. Walked after 40 minutes. Sugar was fine after 62 minutes stopped after 80 mins to put some more in the bank. I gained some time from the overwalk the day before. I am now able to put something in the bank for 24 hours.	7 HB950, 7maxDHA 5,000 D3, 2,000 mg cod liver oil 1½ tsp Cinnamon drink	1	62	80
January2	Monday: 230 grams of 180,140,140, flax black chia white chia bread+ lurpak spreadablex2 + tomato salsax2 + light cream cheese with tomato and onion homemade + 2 scrambled eggs and 3 slices of smoked turkey bacon. 1/4 of no chocolate brownie for 50 grams of ALA. Massive roast chicken and roast turnips and boiled leeks and carrots and asparagus. Walked after 40 minutes. Sugar was fine after 75 minutes stopped after 90 mins to put some more in the bank. Turkey bacon was a bad idea. Need 8 HB960 to balance the Omega6 form the bread?	8 HB950, 7maxDHA 5,000 D3, 1,000 mg cod liver oil 1½ tsp Cinnamon drink	1	75	90
January3	Tuesday: 230 grams of 180,140,140, flax black chia white chia bread+ lurpak spreadablex2 + tomato salsax2 + light cream cheese with tomato. 1/4 of no chocolate brownie for 50 grams of ALA. Massive roast pork and roast turnips and roast swede and boiled carrots and broccoli. Felt fantastic. Full of energy. Walked after 40 minutes. Sugar was fine after 68 minutes stopped after 82 mins.	8 HB950, 7maxDHA 5,000 D3, 1,000 mg cod liver oil 1½ tsp Cinnamon drink	1	68	82
January5	Thursday: 220 grams of 140,140,140, flax black chia white chia bread+ lurpak spreadable + tomato salsa + light cream cheese with tomato + asparagus + Tomato and Jalapeno + Cucumber and Tomato salsa. For 44 grams of ALA. Massive roast lamb and roast turnips in rapeseed oil and boiled swede and carrots and broccoli. 3 Macadamias. Double D3 Walked after 40 minutes. Well that is not how to do it. Too much rapeseed oil for the turnips. Forgot to pour off the fat from the lamb gravy. Lamb was slightly underdone so a bit fatty as well. Been eating no raw leafy greens. Had to walk 99 minutes for perfect sugar. So the lessons are avoid all fat except Omega3 as much as possible and eat raw leafy green! And 44 grams of ALA does not defray around 20 grams of rapeseed oil and around 50 grams of lamb fat.	8 HB950, 7maxDHA 10,000 D3, 1,000 mg cod liver oil 1½ tsp Cinnamon drink	1	82	99
January6	Friday: 220 grams of 140,140,140, flax black chia white chia bread + tomato salsa + asparagusx2 + Tomato and Jalapenox2 + Cucumber and Tomato salsax2. For 44 grams of ALA. Massive roast lamb and boiled turnips and swiss chard and spinach. No nuts. Walked after 40 minutes. took 10 HB950. Sugar was good after 72 mins Walked for 86 mins.	10 HB950, 7maxDHA 5,000 D3, 1,000 mg cod liver oil 1½ tsp Cinnamon drink	1	72	86
January7	Saturday: 220 grams of 140,140,140, flax black chia white chia bread + tomato salsa + asparagus + Tomato and Jalapeno + Cucumber and Tomato salsa + Roast pork and mustard + two egg omelette and tomato. For 44 grams of ALA. Indigo Lamb Rogan and Bindi Bhaji and Sag Bhaji and Onion Bhaji and glass of wine. No nuts. No HB950. No MaxDHA. Walked after 50 minutes. Sugar was perfect at 65 mins, walked for 75 mins. WOW my EPA/ARA level is TOO HIGH. I have taken TOO MUCH FISH OIL !! THERE IS A SWEET POINT AT AROUND 1:1 EPA/ARA in the blood	5,000 D3, 1½ tsp Cinnamon drink	1	65	75
January8	Sunday: 250 grams of 140,140,140, flax black chia white chia bread + tomato salsa + asparagus + Tomato and Jalapeno + Cucumber and Tomato salsa + Roast Beef and Horseradishx3 + two egg omelette and tomato. For 50 grams of ALA. Left over roast lamb and roast pork and boiled sprouts and kale. No nuts. No HB950. No MaxDHA. Walked after 40 minutes. Sugar was perfect at 77 mins, walked for 91 mins. Not enough sat fat, I can feel that. Balance appears to be the answer. I wll try one lurpak spreadable, one flora provactiv, one light cream cheese etc.	5,000 D3, 1½ tsp Cinnamon drink	1	77	92
January9	Monday: 250 grams of 140,140,140, flax black chia white chia bread + tomato salsa + asparagus + Tomato and Jalapeno + Cucumber and Tomato salsa + Philadelphia light cream cheese + Lurpak speadable with Olive oil and Rapeseed oil + two egg omelette and fried tomato and onion in tiny amount of rapeseed oil. For 50 grams of ALA. 300 grams of baked Fresh Atlantic Salmon and boiled sprouts and fried tomato and onion and kale. No nuts. 4 HB950 4 MaxDHA, 3 Jarrow Krill oil. Walked after 40 minutes. Sugar was perfect at 71 mins, walked for 83 mins.	4 HB950, 4 maxDHA 3 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	71	83
January10	Tuesday: 250 grams of 140,140,140, flax black chia white chia bread + lurpak spreadable + tomato salsa + asparagusx2 + Tomato and Jalapeno + Cucumber and Tomato salsa + Philadelphia light cream cheesex2. For 50 grams of ALA. 400 grams of roast pork and gravy with most of the fat poured off, and roast turnips and boiled carrots and broccoli. 3 Macadamias. 5 HB950 5 MaxDHA, 3 Jarrow Krill oil. Walked after 40 minutes. Sugar was perfect at 73 mins, walked for 88 mins. Did not regulate well.	5 HB950, 5 maxDHA 3 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	73	88
January11	Wednesday: 250 grams of 140,140,140, flax black chia white chia bread + lurpak spreadable + tomato salsax2 + asparagusx2 + Tomato and Jalapeno + Marmite + Philadelphia light cream cheese. For 50 grams of ALA. 150 grams of roast pork and gravy with most of the fat poured off, and boiled swiss chard and fried onions. Large helping of roast chicken in macadamia oil and roast turnips in Macadamia oil and boiled carrots and sprouts. 3 Macadamias. 7 HB950 6 MaxDHA, 3 Jarrow Krill oil. Walked after 40 minutes. Sugar seemed perfect at 77 mins, walked for 98 mins. This is no good. Changing too many things. Must change only one thing at a time. Omelettes appear to help. Krill oil does not. Try 3 egg omelette, no krill oil and 5 slices. More flax seed in bread.	7 HB950, 6 maxDHA 3 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	77	98
January12	Thursday: 200 grams of 140,140,140, flax black chia white chia bread + lurpak spreadable + tomato salsax2 + asparagusx2 + Philadelphia light cream cheese + 3 egg omelette with tomato. For 40 grams of ALA. Large chicken rogan dopiaza with leeks and boiled turnips. No Macadamias. 0 HB950 7 MaxDHA 0 Jarrow Krill oil. Walked after 2 hours. Sugar perfect at 70 mins, walked for 80 mins. This is much better. Tomorrow red leicester and 5 slices and 4 HB950 and 8maxDHA	0 HB950, 7 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	70	80
January13	Friday: 4 slices of 140,140,140, flax black chia white chia bread + lurpak spreadable + tomato salsa and asparagus + Red leicester and onion and tomato + 3 egg omelette with tomato. For 25 grams of ALA. Large chicken rogan dopiaza with leeks and boiled turnips. 12 Macadamias. 4 HB950 8 MaxDHA. 0 Jarrow Krill oil. Walked after 5 hours. Sugar perfect at 82 mins, walked for 102 mins. Waiting that long is a really really bad idea. Insulin goes up and causes trouble	4 HB950, 8 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	82	103
January14	Saturday:150 grams of 200,100,100, flax black chia white chia bread + lurpak spreadable + tomato salsa and cucumber + asparagus + tomato and Jalapeno. For 30 grams of ALA. Chicken gravy with swede and carrot. Then very large roast lamb with gravy with fat poured off and swede and broccoli and carrot. No Macadamias. 8 HB950 8 MaxDHA. 0 Jarrow Krill oil. Walked after 30 min. Sugar perfect at 88 mins, walked for 110 mins. I have got this very wrong. Try no bread., no HB950 Everything else the same.	8 HB950, 8 maxDHA 0 Jarrow Krill Oil 5,000 D3, 2 tsp Cinnamon drinks	1	88	110
January15	Sunday: 1 thick slice of 140:140:140, same toppings as yesterday eaten separately where necessary. 36 grams of Macadamias, 14 grams of walnuts to balance the ALA in the bread. 3 egg omelette in a little bit of rapeseed oil with fried tomatoes. The rest was precisely the same as yesterday. So this was yesterday but 30 grams of bread only and 120 grams of bread swapped for macadamias and omelette, and no chicken gravy and ALA balanced with LA. So net Omega3 was zero. No HB950 no maxDHA. Walked after 60 min. Sugar perfect at 26 mins, then 70 mins walked for 80 mins. What a recovery! I am definitely too Omega3. I got to 5.8 kph at 22 mins and 5.9 kph at 55 mins haven't managed that for months.	0 HB950, 0 maxDHA 0 Jarrow Krill Oil 5,000 D3, 2 tsp Cinnamon drinks	1	26/70	80
January16	Monday: 3 slices of 140:140:140, same toppings as yesterday eaten separately where necessary. 34 grams of Macadamias, 31 grams of walnuts to balance the ALA in the bread. 3 egg omelette in a little bit of rapeseed oil. 80 grams of flax and chia seed for 16 grams of ALA amd 5 grams of LA and 31 grams of walnuits for but 3 grams of ALA and 12 grams of LA. Balanced. So net Omega3 was zero. No HB950 no maxDHA. Really massive roast lamb and onion and tomato and courgette and leek curry with boiled turnips. Walked after 90 min. Took 104 mins for perfect sugar. Too much LA. It was a disaster. I must have reset completely the day before. I do not store much ALA. I do not weigh much. I got to 5.8 kph at 22 mins and 5.9 kph at 50 mins.	0 HB950, 0 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	0	104
January17	Tuesday: 4 slices 120 grams of 140:140:140, flax, white chia, black chia bread with asparagus, tomato salsa, lurpak spreadable, philadelphia light. 34 grams of Macadamias. 24 grams of ALA. 50 grams of Gouda and a bit of raw onion. Huge monster roast chicken and boiled carrots and broccoli and brussels and turnips and gravy with 50% fat poured off. No HB950 no maxDHA. Walked after 50 mins. Took 108 mins for perfect sugar. LA does not balance ALA. It is a disaster. I got to 5.8 kph at 22 mins and 5.9 kph at 40 mins. If you get to 5.8 kph quickly then at 28 mins sugar is fine but it does not last. I am being forced to the conclusion that both LA from walnuts and ALA from chia and flax do not help. EPA and DHA are necessary and that is it. It appears that type 2 diabetics have something wrong with both their Omega6 and their Omega3 metabolism. Tomorrow I will try full EPA and DHA and no ALA and as little as possible Omega6.	0 HB950, 0 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	28	108
January18	Wednesday: NO Flax and chia bread. 40 grams of Macadamias. 50 grams of Gouda and a bit of raw onion. 3 egg omelette and tomatoes. More than half of a large roast chicken basted with a bit of rapeseed oil and boiled carrots and broccoli and brussels and turnips and gravy with 50% fat poured off (should have poured off 80% of it). 10 HB950 8 maxDHA. Walked after 90 mins. Felt better. Will try replacing cheese with butter. See how we do with chicken curry tomorrow.	10 HB950, 8 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	25	108
January19	Thursday: NO Flax and chia bread. 2 slices of livlife low carb wheat bread and lots of lurpak spreadable on each. 80 grams of Macadamias. Tomato and asparagus and cucumber and jalapeno salad. Massive double chicken curry with canned spinach and tomatoes and onions and leeks and boiled turnips and ginger. 6 HB950 6 maxDHA. Walked after 50 mins. Terrible needed 115 minutes walked 120 mins. Ginger is no good is slow digestion, wheat bread is no good and do nee some ALA to use up D6D. Try 3 slices of bread balanced 2:1 Omega3:6. The trouble is that if I do not eat the flax and chia bread I have to eat too much of other stuff that is worse.	6 HB950, 6 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	0	120
January20	Friday: 6 thick slices of 180, 120, 120 Flax and chia bread (40 grams ALA, 12 grams LA) + 78% fat lurpak rapeseed spreadble butterx2 + asparagus+ tomato salsa + tomato and cucumber + salmon paste + 2 egg omelette with tomato and raw onion + 8 walnuts halves to balance (24 grams walnuts, 10 grams LA 2½ grams ALA). Net result around 2:1 ALA:LA. 70 grams of Macadamias. Large Roast leg of lamb and gravy with 75% of fat poured off, and boiled turnips and srpout. Raw chard and almond milk drink (leaves from 200 grams of raw chard). 8 HB950 8 maxDHA. Walked after 40 minutes. Walked for 108 mins. Perhaps need to go to 5.9 after 55 mins and perhaps no nuts they take too long to digest. This is the calculation. 200 grams of chia and flax seed gives 40 grams of ALA and 12 grams of LA. But we used to eat 10 grams of ALA and 3 grams of LA. So we are eating 30 more grams of ALA and 9 more grams of LA. So that leaves 21 net grams of ALA (or if we suppress ω6 by 3:2 ω3:ω6, then it would only leave 16½ net grams of ALA) . 21 grams makes 12% EPA or 2.5 grams and 5% DHA or 1 grams (for a diabetic male at double normal insulin which gives 50% more delta6 desaturase conversion to EPA and another 50% more in the second delta6 desaturase step to DHA). I normally get 5½ grams per day of EPA and 4.2 grams per day of DHA from 8x HB950 (680 EPA and 270 DHA) and 7x max DHA (was 280 EPA and 50 EPA, now appears to be 300 DHA only). So I only need another 4 HB950 and 7 max DHA if I am taking 40 grams of ALA with 16 grams of LA. The trouble is that the ALA will take a lot of the Delta 6 desaturase away from LA and 18:2ω9, giving less DGLA and less Mead acid. But I am taking a fair amount of ω6 with the bread and regular food has more ω6 than ω3 so that should be OK. Any 18:2ω9 deficiency can hopefully be fixed by a few macadamias. So 10 grams of them. This calculation assume that 100% of ingested EPA and DHA makes it into the blood stream and none of it has degraded before consumption. That will be an overestimate. 80% would be a better approximation. Likewise with the ALA and the LA, it may not all make it into the blood stream but it will not have degraded so much . So perhaps 3 HB950 and 6 maxDHA would be better.	8 HB950, 8 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	0	108
January21	Saturday: 200 grams of seeds from 133,133,133,25,36,30,660 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread. With lurpak + Tomato salsa and cucumber + salmon paste + doritos tomato salsa + asparagus and tomato + 2 egg omelette and raw onion and tomato, for 40 grams ALA and 12 gram LA. 10 grams of Macadamias. 2 Walnut halves (6 gm for 2.4 gm LA and 0.6 gm ALA). 3 HB950 and 6max DHA calculated to give a total ingested and synthesised of 5½ grams of EPA and 6 grams of DHA. Massive roast lamb with 20% fat gravy and boiled swede and carrots and turnips and broccoli. Walked after 40 mins. Free at 24 and 72 and perfect at 87 mins. The Omega3/6 balance is on a knife edge between LA ALA EPA and DHA. Was very tired with only 5 hours sleep. So that was a good result.	3 HB950, 6 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	24/72	87
January22	Sunday: 200 grams of seed from 133,133,133,25,36,30,660 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread. With lurpak + Tomato salsa and cucumber + salmon paste + doritos tomato salsa + asparagus and tomato + 2 egg omelette and raw onion and tomato, for 40 grams ALA and 12 grams LA. 10 grams of Macadamias. 2 Walnut halves (6 gm for 2.4 gm LA and 0.6 gm ALA). 1 HB950 and 4max DHA. Roast lamb curry with tomatoes, onions leeks, and boiled swede carrots and broccoli. Walked after 50 mins. Not free at start. Free at 88 and perfect at 108 mins. Not enough oil. Forget the walnuts. Tomorrow its 4 HB950 and 7 maxDHA.	1 HB950, 4 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	5/88	108
January23	Monday: 180 grams of seeds from 200, 100,100, 25,36,30,660 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread. With lurpak + Tomato salsa and cucumber + salmon paste + doritos tomato salsa and celery + celery and tomato + 2 egg omelette and raw onion and tomato, for 36 grams ALA and 11 grams LA. 10 grams of Macadamias. No Walnut halves. 4 HB950 and 7max DHA taken 15 minutes before meal. Roast lamb curry with tomatoes, onions leeks, and boiled swede carrots and broccoli (10% less than the day before). Walked after 30 minutes. Free instantly and at 24 mins and at 72 mins. Walked for 83 mins to be sure. Did not regulate well. 4HB950s are not enough for 24 hours That is it. The problem has been caused by ω6 from the flax seed and chia seed being metabolised into AA before the EPA kicks in. I used to take the EPA half way through the meal. That was the mistake. It is not a case of too much EPA being made from ALA. Normal people metabolise ω3 in preference to ω6. Diabetics metabolise ω6 in preference to ω3. Diabetes is or causes a runaway ω6 metabolism. Dietary restriction of ω6 and early EPA supplementation are required.	4 HB950, 7 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	0/72	83
January24	Tuesday: 145 grams of seeds from 200, 100,100, 25,36,30,660 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread. With lurpak + Tomato salsa and cucumber + salmon paste + Asparagus + tomatoes and salsa. 3 egg omelette and raw onion and tomato, for 29 grams ALA and 8.4 grams LA. No Macadamias. No Walnut halves. 10 HB950 and 8max DHA taken 15 minutes before meal. Large roast lamb with 50% of the fat poured off from the gravy, roasted onions and boiled swede carrots broccoli and spinach. Walked after 30 minutes. Free instantly and at 22 mins and at 62 mins. Walked for 74 mins to be sure. That is it. The problem has been caused by ω6 from the flax seed and chia seed being metabolised into AA before the EPA kicks in. I used to take the EPA half way through the meal. That was the mistake. It is not a case of too much EPA being made from ALA. Normal people metabolise ω3 in preference to ω6. Diabetics metabolise ω6 in preference to ω3. Diabetes is or causes a runaway ω6 metabolism. Dietary restriction of ω6 and early EPA supplementation are required.	10 HB950, 8 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	0/22/62	74
January25	Wednesday: 75 grams of seeds from 200, 100,100, 25,36,30,660 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread. With lurpak + Salmon paste + Asparagus. 2 egg omelette and raw onion and tomato, for 15 grams ALA and 4½ grams LA. 50 grams of Macadamias. No Walnut halves. 10 HB950 and 8max DHA taken 15 minutes before meal. Large roast lamb with 50% of the fat poured off from the gravy, roasted onions and boiled swede and sprouts. Walked after 50 minutes. Free instantly and at 22 mins and at 74 mins. Walked for 82 mins to be sure. Swapping bread for macadamias makes things worse. The door was open a bit more but 50 grams of Macadamias outweighed that advantage which means that 10 HB950 does fairly effectively defray 145 grams of flax and chia seed in 360 grams of bread.	10 HB950, 8 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	0/22/72	82
January26	Thursday: 100 grams of seeds from 266, 67,67, 40,36,30,690 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread. With lurpak + Salmon paste + Asparagus. 3 egg omelette and raw onion and tomato, for 22 grams ALA and 5.8 grams LA. 1 small avocado. 8 grams of MCT oil. No Macadamias. No Walnut halves. 8 HB950 and 6max DHA taken 15 minutes before meal. Very large roast lamb curry with onions and tomato and spinach and boiled turnips and carrots and broccoli. Walked after 40 minutes. Free after 4 mins and at 32 mins and at 78 mins. Walked for 90 mins to be sure. MCTs are not much good it would appear. Or too much omega6 in the eggs and avocado? Felt really tired and awful.	8 HB950, 6 maxDHA 0 Jarrow Krill Oil 5,000 D3, 1½ tsp Cinnamon drink	1	4/32/78	90
January27	Friday: 385 grams of 266, 67,67, 40,36,30,690 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 154 grams of seed. With butter + lurpak spredable + Salmon paste + Asparagus + Philadelphia light and tomato. 2 egg omelette and fried onion and tomato, for 31 grams ALA and 8.9 grams LA. 20 grams of Macadamias. No Walnut halves. 8 HB950 and 7max DHA taken and 10,000 IU Vitamin A and 25,000 IU Beta Carotene and 100 IU Vitamin E and 600 mg curcumin to block delta 5 desaturase, taken 10 minutes before meal. All 4 limbs and 25% of breast of very large roast chicken with boiled turnips and broccoli, and 90% of fat poured off the gravy since chicken fat is 13% Omega6. Felt absolutely fantastic. Best ever. With a large meal like that I was expecting to have to walk for 98 mins. But it was a comfortable 75 mins. Walked after 40 minutes. Free at 0 mins and at 22 mins and at 60 mins. Walked for 75 mins to be sure. Blocking delta 5 desaturase works. Type 2 is due to overactive D5D and the resulting inflammation.	8 HB950, 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 100 IU Vitamin E 5,000 D3, 600mg Curcumin 4000 1½ tsp Cinnamon drink	1	0/22/60	75
January28	Saturday: 390 grams of 266, 67,67, 40,36,30,690 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 156 grams of seed. With butter + lurpak spredable + Salmon paste + Philadelphia light and tomato + Philadelphia light and cucmber. 2 egg omelette and fried onion and tomato, 25 grams of Jarlsberg light, for 31 grams ALA and 8.9 grams LA. 20 grams of Macadamias. No Walnut halves. 8 HB950 and 7max DHA and 10,000 IU Vitamin A and 25,000 IU Beta Carotene and 100 IU Vitamin E and 600 mg curcumin to block delta 5 desaturase, taken 10 minutes before meal. More roast chicken and gravy and boiled turnips and broccoli. And small lamb curry with boiled turnips and broccoli. Walked after 120 minutes. Free at 0 mins and at 22 mins and at 59 mins. Walked for 74 mins to be sure.	8 HB950, 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3, 600mg Curcumin 4000 1½ tsp Cinnamon drink	1	0/22/59	74
January29	Sunday: 430 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 172 grams of seed. With lurpak spredablex2 + Salmon paste + Philadelphia lightx2 + tomato salsa and cucumber. 2 egg omelette and rocket spinach and swiss chard smoothie in almond milk, for 35 grams ALA and 10 grams LA. 20 grams of Macadamias. No Walnut halves. 8 HB950 and NO max DHA and No Vitamin A and 25,000 IU Beta Carotene and 100 IU Vitamin E and 600 mg curcumin and 540 mg Magnesium to block delta 5 desaturase,and promote delta 6 desaturase, taken 10 minutes before meal. Really large roast chicken curry (Tomato and onion and shallots and garlic, medium sized red chilli, loads of spice) and boiled turnips. Walked after 90 minutes. Free at 0 mins and at 9 mins and at 32 mins and 52 mins. Walked for 66 mins to be sure.	8 HB950, 0 maxDHA 0 IU Vitamin A 25,000 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3, 600mg Curcumin 4000 540 mg Magnesium 1½ tsp Cinnamon drink	1	0/9/32/55	66
January30	Monday: 400 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 160 grams of seed. With lurpak spredablex2 + Salmon paste + Philadelphia lightx2, for 33 grams ALA and 9.3 grams LA. 16 grams of Macadamias. No Walnut halves. 10 PharmEPA (5 grams of EPA and no DHA at all) NO max DHA. 25,000 IU Vitamin A (Once every 3 days). No Beta Carotene and 75 IU Vitamin E in the fish oil, 600 mg curcumin and 540 mg Magnesium to block delta 5 desaturase,and promote delta 6 desaturase, taken 10 minutes before meal. Really large roast lamb with 50% of fat poured off the gravy and boiled turnips and sprouts. And small roast chicken curry (Tomato and onion and shallots and garlic, medium sized red chilli, loads of spice) and boiled turnips. Walked after 120 minutes. Free at 0 mins and at 28 mins and 46 mins. Walked for 61 mins to be sure. Not enough. Did not regulate well afterwards.	10 PharmEPA 25,000 IU Vitamin A 0 IU Beta Carotene 75 IU Vitamin E 5,000 IU D3, 600mg Curcumin 4000 540 mg Magnesium 1½ tsp Cinnamon drink	1	0/28/46	61
January31	Tuesday: 225 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 160 grams of seed. With lurpak spredablex2 + Salmon paste + Philadelphia light, for 19 grams ALA and 5.2 grams LA. 30 grams of Macadamias. 2 Walnut halves (mistake). 2 Omega3 intelliegg omelette (another mistake - they are rubbish - Burford Browns are way better). 8 HB950. No Vitamin A (Once every 3 days). No Beta Carotene and 100 IU Vitamin E, 600 mg curcumin and 680 mg Magnesium to block delta 5 desaturase,and promote delta 6 desaturase, taken 10 minutes before meal. Really large roast lamb with 50% of fat poured off the gravy and boiled swedes, carrots and broccoli. . Walked after 120 minutes. Free at 0 mins and and at 26 mins and 60 mins. Walked for 75 mins to be sure.	8 HB950 0 IU Vitamin A 0 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3, 680mg Curcumin 4000 540 mg Magenisum 1½ tsp Cinnamon drink	1	0/26/60	75
February1	Wednesday: 550 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 220 grams of seed. With kerrygold 100% butter spredablex2 + Salmon paste + Philadelphia lightx2 + roast turkey slices + tomato salsa, for 46 grams ALA and 12.8 grams LA. 30 grams of Macadamias. 8 HB950. No Vitamin A (Once every 3 days). No Beta Carotene and 100 IU Vitamin E, no curcumin and no Magnesium taken 10 minutes before meal. Beef mince chilli con carne and turkey mince chilli con carne with boiled turnips and broccoli. Walked after 90 minutes. Free at 0 mins all the way through to 27 mins then stopped because felt so good. Did some work and then continued (not the way to do it). Walked for 70 mins, was fixed after 60. Very good result for a meal involving beans.	8 HB 950 0 IU Vitamin A 0 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3, 1½ tsp Cinnamon drink	1	0-30/60	70
February3	Friday: 400 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 160 grams of seed. With kerrygold 100% butter spredable + Lurpak spreadable + Salmon paste + Philadelphia lightx2 + roast turkey slices + tomato salsa, for 32 grams ALA and 9.38 grams LA from the bread. small avocado and 2 burford brown omelette with Mozarella (quite a lot) and tomatoes. 8 HB950. 10,000 IU Vitamin A. No Beta Carotene and 100 IU Vitamin E, no curcumin and no Magnesium taken 10 minutes before meal. Large roast lamb curry with onions tomatoes and aubergines and swedes and carrots. Walked after 60 minutes. Free at 0 mins all the way through to 30. Walked for 80 mins. Was a bit stiff at the end. That was the cheese.	8 HB 950 10,000 IU Vitamin A 0 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3, 1½ tsp Cinnamon drink	1	0-30/60	80
February4	Saturday: 550 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 220 grams of seed. With lurpak spreadablex2 + Salmon pastex2 + Philadelphia light + marmite + cucumber and tomato + tomato salsa, for 46 grams ALA and 12.8 grams LA from the bread. HB950. 10,000 IU Vitamin A. No Beta Carotene and 100 IU Vitamin E, no curcumin and 540 mg Magnesium taken 1 minute before meal. Large roast hicklen ate all 4 limbs plus a bit of breast, with boiled turnips broccoli and sprouts. Walked after 80 minutes. Not free at 0 mins. Walked for 76 mins. Too much bread. limit to 4/5 slices. (120/160 grams of seed and 300/375 grams of bread). Try 8 HB950 and 4 max DHA. Not feeling energetic enough. 3 egg omelette. No salmon paste. Curcumin yes.	8 HB 950 10,000 IU Vitamin A 0 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3, 540 mg Magnesium 1½ tsp Cinnamon drink	1	62	76
February5	Sunday: Feast at brother's house: Prawns, avocado, artichoke, salad, broccoli, roast beef, carrots, parsnips, cauliflower, french beans, greens, roast salmon, AND chocolate brownie (very bad). 10,000 IU Vitamin A. 100 IU Vitamin E, 5,000 IU D3, no curcumin, 400 mg Magnesium taken 1 minute before meal. Walked after 50 minutes. Not free at 0 mins. Walked for 60 mins. Not quite as many calories as my normal meals.	5 HB 950 2 maxDHA 10,000 IU Vitamin A 0 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3, 400 mg Magnesium 1½ tsp Cinnamon drink	1	33	60
February6 BEST BEST BEST	Monday: 300 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 120 grams of seed + lurpak spreadablex2 + salmon paste + tomato salsa and cucumber. Rocket watercress spinach and swiss chard and almond milk smoothie. 3 egg omelette with raw onion and tomato. 40 grams of Macadamias. Really large lamb curry with aubergines, and broccoli. 10,000 IU Vitamin A, 25,000 IU Beta Carotene, 5,000 IU D3, 100 IU Vitamin E, 600 mg curcumin, 540 mg Magnesium taken 1 minute before meal. Walked after 50 minutes. Free at 0 mins., then free from 26-53 mins. Walked for 53 mins (at midday). Regulated all day and did not need to walk before bed (never happened before to me)	9 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3 600 mg Curcumin 540 mg Magnesium 1½ tsp Cinnamon drink	1	0/26-53	53
February7	Tuesday: 300 grams of 266, 67,67, 40,40,25,710 Flax, black chia, white chia, rice protein, psyllium, baking powder, water bread - 120 grams of seed + lurpak spreadablex2 + salmon paste + tomato salsa and cucumber. Rocket watercress lettuce and almond milk smoothie. 3 egg omelette with raw onion and tomato. 40 grams of Macadamias. Roast chicken with gravy and boiled turnips and sprouts. Large chicken curry with boiled turnips and sprouts. 10,000 IU Vitamin A, 25,000 IU Beta Carotene, 5,000 IU D3, 100 IU Vitamin E, 600 mg curcumin, 540 mg Magnesium, 1000 mg Bromelain taken 20 minutes before meal. Walked after 50 minutes. Free at 5 mins., then free from 16-51 mins. Walked for 51 mins (at midday). But then did not regulate well. Bromelain does not help - made toe freeze.	9 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 100 IU Vitamin E 5,000 IU D3 600 mg Curcumin 540 mg Magnesium 1000mg Bromelain 1½ tsp Cinnamon drink	1	5/16-51	51
February8	Wednesday: 350 grams of 330, 70, 40,50,24,720 Flax, wheat bran, rice protein, psyllium, baking powder, water bread + lurpak spreadablex3 + salmon paste + tomato salsa and cucumber+asparagus. 115 grams of seed for 23 grams ALA. Very small left over chicken curry. 40 grams of Macadamias. Roast Lamb with gravy and boiled turnips and sprouts and carrots and broccoli. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 7,500 IU D3, 100 IU Vitamin E, 600 mg curcumin, 540 mg Magnesium, taken 20 minutes before meal. Walked after 90 minutes. Free at 5 mins., then free from 16-59 mins. Walked for 59 mins (before bed). Regulated totally perfectly thereafter.	9 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 100 IU Vitamin E 7,500 IU D3 600 mg Curcumin 540 mg Magnesium 1½ tsp Cinnamon drink	1	5/16-59	59
February9	Thursday: 500 grams of 330, 70, 40,50,24,720 Flax, wheat bran, rice protein, psyllium, baking powder, water bread + lurpak spreadablex3 + salmon paste + tomato salsa and cucumber+asparagus+ roast turkey slices. 165 grams of seed for 34 grams ALA. 40 grams of Macadamias. 2 egg omelette with celery. Baked Atlantic Salmon, 375 grams, with boiled leeks and sprouts and carrots and fired onions and tomato. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 7,500 IU D3, No Vitamin E, No curcumin, 540 mg Magnesium, 500 mg Sesamin (DISASTER!) taken 10 minutes before meal. Walked after 45 minutes. Not Free until 60 mins. Felt too tired to move. Was out of breath all the time. Took way too much Sesamin. It must have inhibited D5D and D6D totally. 50 mg would have been better. Walked for 78 mins (before bed).	8 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 7,500 IU D3 500 mg Sesamin 540 mg Magnesium 1½ tsp Cinnamon drink	1	60	78
February10	Friday: 500 grams of 330, 70, 40,50,24,720 Flax, wheat bran, rice protein, psyllium, baking powder, water bread + lurpak spreadablex3 + salmon paste + tomato salsa and cucumber+asparagus. 165 grams of seed for 34 grams ALA. 20 grams of Macadamias. One small avocado. Rocket watercress and spinach smoothie with almond milk. All 4 limbs of large roast chicken with a small amount of breast and gravy with 80% fat poured off and boiled turnips and sprouts and broccoli and carrots. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 7,500 IU D3, No Vitamin E, No curcumin, 540 mg Magnesium, No Sesamin taken 10 minutes before meal. Walked after 45 minutes. Free all the way. Felt like should have been fixed at 50. But toe stuck until fully clear just before 78 mins (before bed) when I stopped. Sesamin is still having an effect (half life of episesamin is 7 hours). I took an enormous dose. Did not feel so tired.	8 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 7,500 IU D3 540 mg Magnesium 1½ tsp Cinnamon drink	1	0	78
February11	Saturday: 200 grams of flax no chocolate brownies + 300 grams of 330, 70, 40,50,24,720 Flax, wheat bran, rice protein, psyllium, baking powder, water bread + lurpak spreadablex1 + salmon paste + tomato salsa and cucumber + asparagus. 165 grams of seed for 34 grams ALA. 20 grams of Macadamias. Rocket watercress and spinach smoothie with almond milk. Large helping of roast leg of lamb with 70% of fat poured off the gravy and boiled turnips and sprouts and broccoli and swiss chard and spinach. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, 100 IU Vitamin E, 600 mg curcumin, 540 mg Magnesium, No Sesamin taken 5 minutes before meal. Walked after 45 minutes. Free all the way. Felt like should have been fixed at 50. But toe slightly stuck until fully clear just before 77 mins (before bed) when I stopped. The trouble is the flax seed not the supplements. 80 grams of flax and 40 grams of chia seems to be optimal here. NO MORE. Felt great the next day once all the sesamin was out of my system. Will try 225 grams of bread, 3 slices.	8 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 100 Vitamin E 600 mg curcumin 540 mg Magnesium 1½ tsp Cinnamon drink	1		77
February12	Sunday: 225 grams of 330, 70, 40,50,24,720 Flax, wheat bran, rice protein, psyllium, baking powder, water bread + lurpak spreadablex2 + salmon paste + tomato salsa and cucumber. One small chocolate flax brownie (mistake). 100 grams of seed/bran for 18 grams ALA. 30 grams of Macadamias. 3 egg omelette with roast turkey slices, Large helping of chicken curry with boiled turnips and broccoli 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, no Vitamin E, no curcumin, 140 mg Magnesium, no Sesamin, taken 5 minutes before meal. Walked after 60 minutes. Just free after 2 minutes. Felt tired and lethargic. Either the wheat bran is no good or the curcumin and the Vitamin E is good. Not sure which. Changing too many variables as usual. No enough fat to burn.	8 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 140 mg Magnesium 1½ tsp Cinnamon drink	1	2	78
February13	Monday: Tried to recreate Feb6: 300 grams of 266,133,40,40,30,690 Flax, chia, rice protein, psyllium, baking powder, water bread + lurpak spreadablex2 + salmon paste + tomato salsa and cucumber. 120 grams of seed for 25 grams ALA. 40 grams of Macadamias. 3 egg omelette with anchovies and tomatoes. Large helping of chicken curry with boiled turnips and broccoli and sprouts 10,000 IU Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, 100 IU Vitamin E, 600 mg curcumin, 540 mg Magnesium, taken 1 minute before meal. Walked after 90 minutes and before bed (takes around 12 minutes longer than a walk during the day). Free after 1 minute. Felt totally energetic - which means inflammation was down so that sugar could get to muscles. Reached 5.8 kph at 20 mins. Really really free at 69 mins. Either Vit E and curcumin are great or the chia bread is better than wheat bran bread.	9 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 100 IU Vitamin E 500 mg Vitamin C 600 mg curcumin 540 mg Magnesium 1½ tsp Cinnamon drink	1	1	69
February14	Tuesday: Tried to recreate Feb6 again: 340 grams of 266,133,40,40,30,690 Flax, chia, rice protein, psyllium, baking powder, water bread + lurpak spreadablex2 + salmon paste + tomato salsa and cucumber. 136 grams of seed for 28 grams ALA. 40 grams of Macadamias. 3 egg omelette with anchovies and tomatoes. Large helping of lamb curry with boiled turnips and broccoli and sprouts 10,000 IU Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, 100 IU Vitamin E, 600 mg curcumin, 540 mg Magnesium, 500mg Vitamin C, taken 1 minute before meal. Walked after 90 minutes and before bed (takes around 12 minutes longer than a walk during the day). Free after 0 minutes. Felt slightly less energetic. Reached 5.8 kph at 20 mins. Really really free at 67 mins.	9 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 100 IU Vitamin E 600 mg curcumin 500 mg Vitamin C 540 mg Magnesium 1½ tsp Cinnamon drink	1	0	67
February15	Wednesday: 310 grams of 266,133,40,40,30,690 Flax, chia, rice protein, psyllium, baking powder, water bread + lurpak spreadablex2 + salmon paste + tomato salsa and cucumber. 124 grams of seed for 26 grams ALA. 40 grams of Macadamias. 3 egg omelette with anchovies and tomatoes. Large helping of lamb curry with boiled turnips and sprouts 10,000 IU Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, 100 IU Vitamin E, 1800 mg curcumin, 540 mg Magnesium, 250mg Vitamin C, taken 1 minute before meal. Walked after 50 minutes 4 hours before bed. Free after 0 minutes. Felt totally non diabetic and amazing with the triple curcumin. Reached 5.8 kph at 20 mins. Really really free at 26 mins. Minimum walking time must be time must be limited by fats. Felt like I did not need to walk at all. Regulated perfectly afterwards.	9 HB 950 7 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 100 IU Vitamin E 1800 mg curcumin 250 mg Vitamin C 540 mg Magnesium 1½ tsp Cinnamon drink	1	0/26	58
February16	Thursday: 60 grams of flaxseed from brownie with way too much butter for 13 grams ALA. 40 grams of Macadamias. 2 egg omelette with tomatoes, 25 grams of light jarsberg cheese. Large helping of roast lamb and carrots and turnips and 2 roast potatoes and swedes and broccoli and gravy with half fat poured off. lass of red wine and small amount of wheat bread wrap 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, 100 IU Vitamin E, 600 mg meriva curcumin, 500mg longvida curcumin, 540 mg Magnesium, 250mg Vitamin C, taken 1 minute after start of meal (i.e. too late). Walked after 63 minutes before bed. Free after 0 minutes. Felt tired. Longvida cinnamon is no good for me. Ate too much butter. Ratio of EPA to DHA was wrong. Reached 5.8 kph at 29 mins.	9 HB 950 5 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 100 IU Vitamin E 600 mg meriva 500 mg longvida curcumin 250 mg Vitamin C 540 mg Magnesium 1½ tsp Cinnamon drink	1	0	63
February17	Friday: 260 grams of 266,100,33,40,40,30,690 flax, black chia, white chia, rice protein, psyllium, baking powder, water, bread + butter, Jarlsberg light with tomato + jarlsberg regular with tomato + asparagus with cucumber and tomato salsa. 40 grams of Macadamias. 2 egg omelette with tomatoes and 2 roast turkey slices and horseradish. 400 grams of baked atlantic salmon with onion fried in almost no rapeseed oil and boiled sprouts. 20% of low carb cheesecake. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, No Vitamin E, 1800 mg meriva curcumin, No Magnesium, 500mg Vitamin C, taken 1 minute after start of meal (i.e. too late). Basically moved DHA up towards EPA and swapped butter for Light cheese. That gave me so much more energy. Walked before bed 50 minutes after the meal.	7 HB 950 8 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 500 mg Vitamin C 1½ tsp Cinnamon drink	1	0	67
February18	Saturday: 130 grams of 266,100,33,40,40,30,690 flax, black chia, white chia, rice protein, psyllium, baking powder, water, bread + butter + salmon paste. 40 grams of Macadamias. 50 grams of baked atlantic salmon, small avocado, 10% of low carb cheesecake. Lamb rogan from Indigo with onion bhaji spinach bhaji aubergine bhaji and bindi bhaji and 1.25 glasses of red wine + popadum. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 5000 IU D3, 100IU Vitamin E, 1800 mg meriva curcumin, 540 mg Magnesium, 250mg Vitamin C, taken after the curry (i.e. too late). Walked before bed 62 minutes - too long. It is the cheesecake or the Macadamias.	8 HB 950 8 maxDHA 10,000 IU Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg meriva curcumin 500 mg Vitamin C 540 mg magnesium 100 IU Vitamin E 1½ tsp Cinnamon drink	1	0	62
February19	Sunday: 200 grams of 266,100,33,40,40,30,690 flax, black chia, white chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadable + salmon paste + asparagus with tomato salsa. 40 grams of Macadamias. 70 grams of baked atlantic salmon with spinach, 70 grams of baked herring with 3 egg omelette. Large lamb rogan brinjal dopiaza i.e. with tomato, onion and aubergine, loads of rajah medium curry powder and fiddes payne madras curry powder and black pepper for piperine, with boiled broccoli and turnip. Two salad bags with almond milk smoothie. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500 mg Vitamin C, 5000 IU D3, no Vitamin E, 1800 mg meriva curcumin, 400 mg Magnesium, 2 grams Carlsons Cod liver oil, taken 10 minutes before meal (i.e. on time). Walked after 45 minutes. 1 hour before bed. Was free instantly and then totally from 12-53 minutes when stopped. This proves that the cheesecake was the problem not the macadamias. New cheese cake recipe needed with half fat soured cream and lower fat cream cheese and no strawberry swirl. And fresh fish is good. Could easily have stopped at 45 minutes. The curcumin and black pepper in the curry helped.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg meriva curcumin 500 mg Vitamin C 400 mg magnesium 2000 mg Cod liver oil 1½ tsp Cinnamon drink	1	0, 12-53	53
February20	Monday: 240 grams of 266,100,33,40,40,30,690 flax, black chia, white chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadable + salmon paste + asparagus with tomato salsa. 40 grams of Macadamias. 125 grams of baked atlantic salmon with 3 egg omelette. Medium Avocado (mistake), Large lamb rogan brinjal dopiaza i.e. with tomato, onion and aubergine, loads of rajah medium curry powder and fiddes payne madras curry powder and black pepper for piperine, with boiled broccoli and turnip. Two salad bags with almond milk smoothie. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500 mg Vitamin C, 5000 IU D3, no Vitamin E, 1200 mg meriva curcumin, 400 mg Magnesium, 2 grams Carlsons Cod liver oil, taken 10 minutes before meal (i.e. on time). Walked after 75 minutes before bed. Was not free instantly and totally from 40 onwards. Was very tired before eating - stayed up late - and curry was slightly off. Walked 64 minutes	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg meriva curcumin 500 mg Vitamin C 400 mg magnesium 2000 mg Cod liver oil 1½ tsp Cinnamon drink	1	1, 40	64
February21	Tuesday: 230 grams of 266,100,33,40,40,30,690 flax, black chia, white chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadable + salmon paste + asparagus with tomato salsa. 40 grams of Macadamias. 75 grams of baked atlantic salmon with 3 egg omelette. Small piece of new low carb New York Cheesecake recipe. 400 grams of Mulligatawny soup containing 33 grams of Safflower oil, 60 grams of whole milk, 20 grams of Turmeric, loads of black pepper, 20 grams of Rajah medium curry powder, 2 sticks of celery and a small onion. Large portion of roast chicken and roast turnips and one roast potato all in safflower oil, with boiled broccoli, and sprouts and carrots. Two salad bags with almond milk smoothie. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500 mg Vitamin C, 5000 IU D3, no Vitamin E, 1800 mg meriva curcumin, 400 mg Magnesium, 2 grams Carlsons Cod liver oil, taken 10 minutes before meal (i.e. on time). Walked after 45 minutes and before bed. The idea was to eat so much Omega6 from the safflower oil that my cells would run out of D5D (which was being blocked by the Vitamin A, the Curcumin and the EPA) and leave me with loads of DGLA and its cytokines. And my God did that idea work! I completely loosened up 10 minutes before the walk. I do not think I needed to walk at all. Was free the whole walk and stopped at 49 minutes. But the next day sugar was up a bit. The AA eventually started to be produced. This really confirms the theory that Insulin Resistance in Type2 is caused by a lack of DGLA cytokines.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg meriva curcumin 500 mg Vitamin C 400 mg magnesium 2000 mg Cod liver oil 1½ tsp Cinnamon drink	1	0-49	49
February22	Wednesday: 230 grams of 266,133,40,40,30,705 flax, black chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadable + salmon paste + asparagus with tomato salsa. 40 grams of Macadamias. Anchovies with 3 egg omelette. Small piece of new low carb New York Cheesecake recipe. 400 grams of Mulligatawny soup containing 20 grams of Macadamia oil, 70 grams of whole milk, 18 grams of Turmeric, loads of black pepper, 18 grams of Rajah medium curry powder, 2 sticks of celery and a small onion. Large portion of roast chicken and roast turnips and one roast potato all in Macadamia oil, with boiled broccoli, and sprouts and carrots. One salad bag with almond milk smoothie. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500 mg Vitamin C, 5000 IU D3, no Vitamin E, 1800 mg meriva curcumin, 400 mg Magnesium, 2 grams Carlsons Cod liver oil, taken 10 minutes before meal (i.e. on time). Walked after 45 minutes and before bed. Felt a bit tired. Needed to walk for 69 minutes. Too much Macadamia oil (add to the nuts). Proves that the good result yesterday was due to the DGLA cytokines before AA kicked in. Need to try safflower oil again but with sesamin to block the D5D for longer.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg meriva curcumin 500 mg Vitamin C 400 mg magnesium 2000 mg Cod liver oil 1½ tsp Cinnamon drink	1	1	69
February23	Thursday: 190 grams of 266,133,40,40,30,705 flax, black chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadable + salmon paste + asparagus with tomato salsa. 40 grams of Macadamias. 30 grams Salmon with 3 egg omelette. Small piece of new low carb New York Cheesecake recipe. 400 grams of Mulligatawny soup containing 24 grams of Safflower oil, 55 grams of whole milk, 6 grams of Turmeric, loads of black pepper, 18 grams of Rajah medium curry powder, 2 sticks of celery and 2 small onions. Large portion of roast chicken and boiled turnips and boiled broccoli, and sprouts and carrots and gravy. One salad bag with almond milk smoothie. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500 mg Vitamin C, 5000 IU D3, no Vitamin E, 1800 mg meriva curcumin, 400 mg Magnesium, 2 grams Carlsons Cod liver oil, 2x 40mg Sesaplex taken 10 minutes before meal (i.e. on time). Walked after 45 minutes and before bed. Free after 1 and 16 and fully free at 38 minis. Then had to walk again because some more AA was made. But was fully free again at 50 mins. Walked for 54 mins. BNext time I will try 15 grams of Safflower oil. I am taking 100 grams of flax/chia seed giving 21 grams of ALA and 6 grams of LA. So 15 grams of safflower oil would provide a further 12 grams of LA, and general food has more LA than ALA. So that would balance the LA and the ALA intake at around 20 grams of each which would be perfect for an insulin resistance of 3. Since one should then eat 3x Dr Bernstein's recommendation of 6 grams of each.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 500 mg Vitamin C 400 mg magnesium 2000 mg Cod liver oil 80mg Sesaplex 1½ tsp Cinnamon drink	1	0 16, 38	54
February24	Friday: 230 grams of 266,133,40,40,30,705 flax, black chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadable + salmon paste + cucumber with tomato salsa. 40 grams of Macadamias. 30 grams Salmon with 3 egg omelette. Small piece of new low carb New York Cheesecake recipe. 600 grams of Aubergine Mulligatawny soup containing 15 grams of Safflower oil, 55 grams of whole milk, 6 grams of Turmeric, loads of black pepper, 15 grams of Rajah medium curry powder, 1 large shallot. Very Large portion of roast lamb and boiled turnips and boiled broccoli, and sprouts and gravy with too much fat poured off. One salad bag with almond milk smoothie. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, forgot Vitamin C, 5000 IU D3, 100 IU Vitamin E, 1800 mg meriva curcumin, 400+140+140 mg Magnesium (citrate+malate), 2 grams Carlsons Cod liver oil, 2x 40mg Sesaplex taken 10 minutes before meal (i.e. on time). Too much sesamin! Was out of breath. It has a really long half life - 7 hours - which is extended a lot to perhaps 24 hours by the piperine in the black pepper taken for the curcumin. Walked 60 mins. Was free all the time except 30-45 mins. Was really free before started walking too	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 0 mg Vitamin C 680 mg magnesium 2000 mg Cod liver oil 80mg Sesaplex 100 IU Vitamin E 1½ tsp Cinnamon drink	1	0-30, 45-60	60
February25	Saturday: 260 grams of 266,133,40,40,30,705 flax, black chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex1½ + salmon paste + tomato salsa + 60 grams of red caviar. 40 grams of Macadamias. 2 egg omelette with raw onion and tomato. Medium piece of new low carb New York Cheesecake. Large portion of Chicken Madras, with onions tomatoes aubergines and medium chillis and boiled sprouts broccoli and small amount of turnip. 2 grams of Curcumin 95 dissolved in 4 grams of chia oil with loads of black pepper. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1800 mg meriva curcumin, 400+140 mg Magnesium (citrate+malate), 2 grams Carlsons Cod liver oil, 3 Solgar super GLA (900mg GLA + 1200mg LA). Hallelujah. Thanks be to God. Felt unbelievable. Normally it takes me 22 mins to get to 5.8 kph on a good day. But I got there in 5 minutes! Then I went to 5.9 kph after 10 minutes. I felt like I should be running and why was I wasting my time walking. Was free all the time and totally fixed at 40 mins but walked for 47 minutes to be safe (before bed). It is either the GLA or the new curcumin preparation in Chia oil or both.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 500 mg Vitamin C 540 mg magnesium 2000 mg Cod liver oil 900mg SuperGLA 1½ tsp Cinnamon drink	1	0-47	47
February26	Sunday: 250 grams of 266,133,40,40,30,705 flax, black chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon paste + tomato salsa + 40 grams of red caviar. 40 grams of Macadamias. 2 egg omelette (terrible eggs) with raw onion and tomato. Medium piece of new low carb New York Cheesecake. Large portion of Chicken Madras, with onions tomatoes aubergines and medium chillis and boiled sprouts broccoli and medium amount of turnip. 2 grams of Curcumin 95 dissolved in 5 grams of chia oil with loads of black pepper. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, 4 Solgar super GLA (1200mg GLA + 1600mg LA). Too much GLA for no sesaplex. Sesamin half life with pepper must be around 18 hours or so. Should be 1200 mg GLA with one sexaplex then 300/600mg GLA with none the next day. Got to 5.8 kph in 5 minutes again but was much more lethargic than Feb25. Was not quite free until 42 mins. Walked 57 mins for perfection.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 1200mg SuperGLA 1½ tsp Cinnamon drink	1	42	57
February27	Monday: 270 grams of 266,133,40,40,30,705 flax, black chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon paste + tomato salsa + 60 grams of red caviar. 40 grams of Macadamias. 3 egg omelette (great eggs) with raw onion and tomato. 10% of new low carb New York Cheesecake. Large portion of Lamb Rogan Brinjal Dopiaza, with onions tomatoes aubergines and medium chillis and boiled sprouts broccoli and medium amount of turnip. 2 grams of Curcumin 95 dissolved in 5 grams of Macadamia oil with loads of black pepper and 20 cc of water micowaved for 5 minutes till water evaporated. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1200 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, 4 Solgar super GLA (1200mg GLA + 1600mg LA), One sesaplex (40 mg sesamin). Not enough GLA for 40 mg Sesaplex. Need about 6 tabs or 1800mg I think and then 900 mg the next day as on Feb25. Too much sat fat from butter and too much cheesecake - felt tired. Also Omega 6 provides energy when you can make some AA. Got to 5.7 kph in 3 minutes again but was much more lethargic than Feb25. Was free all the time and totally free at 38 mins. Walked 51 mins for perfection.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 2000mg Curcumin95 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 1200mg SuperGLA 40 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 38	51
February28	Tuesday: 260 grams of 266,133,40,40,25,850 flax, WHITE ACTIVATED chia, rice protein, psyllium, baking powder, water, bread too much water and bp) + lurpak spreadablex1½ + salmon paste + tomato salsa with asparagus + 40 grams of red caviar. 40 grams of Macadamias. 3 egg omelette (great eggs) with raw onion and tomato. No New York Cheesecake - 6 grams of soured cream. Large portion of Lamb Rogan Brinjal Dopiaza, with onions tomatoes aubergines and medium chillis and boiled sprouts broccoli and medium amount of turnip. 2 grams of Curcumin 95 dissolved in 5 grams of Macadamia oil with loads of black pepper and 25 cc of water micowaved on 360W for 5 minutes till water evaporated. 10,000 IU fish oil Vitamin A, 25,000 IU Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, 2 Solgar super GLA (600mg GLA + 800mg LA), No sesaplex (40 mg sesamin). Just about right. The white activated chia is way better than black - no left lower back pain. Got to 5.7 kph in 8 minutes was just a little lethargic, not bad. Was free all the time and totally free at 38 mins. Walked 49 mins for perfection.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 600mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 38	49
March1	Wednesday: 360 grams of 266,133,40,40,25,850 flax, WHITE ACTIVATED chia, rice protein, psyllium, baking powder, water, bread too much water and bp) + lurpak spreadablex2 + salmon paste + tomato salsa with asparagus + 60 grams of red caviar. 40 grams of Macadamias. 3 egg omelette (great eggs) with Anchovies and tomato. No New York Cheesecake - 6 grams of soured cream. 400 grams of baked Salmon with loads of fried onions in a tiny bit of rapeseed oil and boiled sprouts. Water cress and spinach smoothie in almond milk. 2 grams of Curcumin 95 dissolved in 5 grams of Macadamia oil with loads of black pepper and 25 grams of water micowaved on 360W for 5 minutes till water evaporated. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, 6 Solgar super GLA (1800mg GLA + 2400mg LA), 1 sesaplex (40 mg sesamin). Just about right. The white activated chia is way better than black - no left lower back pain. Got to 5.8 kph in 12 minutes was just a little lethargic, not bad. Was free all the time and totally free at 40 mins. Walked 52 mins for perfection. Start on Doxycyclin and Itraconazole for erythrasma. So that will put walking times up for 2 weeks.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 1800mg SuperGLA 40 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 40	52
March2	Thursday: 400 grams of 266,133,40,40,25,850 flax, WHITE ACTIVATED chia, rice protein, psyllium, baking powder, water, bread too much water and bp) + lurpak spreadablex2 + salmon paste + tomato salsa with asparagus + 60 grams of red caviar. 40 grams of Macadamias. 3 egg omelette (great eggs) with Anchovies and tomato and onions. No New York Cheesecake. Roast Chicken with not enough fat poured off the grany and not roasted long enough to removed that fat - so too much chicken fat - and boiled turnips and broccoli and carrots and sprouts. Water cress and spinach smoothie in almond milk. 2 grams of Life Extension BCM 95 (CRAP) dissolved in 6 grams of Macadamia oil with loads of black pepper and 30 grams of water microwaved on 360W for 5 minutes till water evaporated. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, 2 Solgar super GLA (600mg GLA + 800mg LA), 1 Life Extension GLA with sesame lignans (CRAP) Was free all the time and totally free at 50 mins. Walked 64 mins for perfection. Stopped Doxycyclin and Itraconazole. They did not touch erythrasma - which got worse. So put walking times up just for today. Anchovies were a bad idea and BCM 95 from Life extension is no good when boiled in any event - goes all weird and red and does not taste like curcumin at all. And felt tired so life extension sesame lignans are no good	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 600mg SuperGLA 10 mg Sesamin 1½ tsp Cinnamon drink	1	0, 50	64
March3	Friday: 320 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon paste + tomato salsa with asparagus + 60 grams of red caviar. 50 grams of Macadamias. 2 egg omelette (great eggs) with Anchovies and tomato and onions. No New York Cheesecake. Small lamb curry with boiled broccoli and turnips. Large Chicken curry tomatoes, onions and aubergine in it with boiled sprouts. Mixed salad smoothie in almond milk. 1 CurcuWin (100mg). 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper and 33 grams of water microwaved on 360W for 5 minutes till water evaporated. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, 8 Solgar super GLA (2400mg GLA + 3200mg LA), 1 Sesaplex (40 mg sesamin) Was free all the time and totally free at 42 mins and mega free at 45 mins. Walked 54 mins for perfection. Doxycyclin and Itraconazole effect has not worn off. 2400 mg GLA seems about right for 40 grams of Sesamin.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 2400mg SuperGLA 40 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 42	54
March4	Saturday: 320 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon paste + tomato salsa with asparagus + 60 grams of red caviar. 50 grams of Macadamias. 2 egg omelette (great eggs) with raw tomato and onion. No New York Cheesecake. Large Chicken curry tomatoes, onions and aubergine in it with boiled sprouts. Loads of celery. 1 CurcuWin (100mg). 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper and 33 grams of water microwaved on 360W for 5 minutes till water evaporated.10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, No Solgar super GLA. No Sesamin. Was free all the time and mega free at 42 mins. Walked 52 mins for perfection. Felt pretty energetic. Walked before bed.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 42	52
March5	Sunday: 303 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon paste + tomato salsa + 60 grams of red caviar. 50 grams of Macadamias. Lamb Rogan and onion bhaji and bhindi bhaji and sag bhaji and large galls of red wine at Golders Tandoori. 1 CurcuWin (100mg). 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper and 33 grams of water microwaved on 360W for 5 minutes till water evaporated. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, No Solgar super GLA. No Sesamin. Was free all the time and mega free at 40 mins. Walked 51 mins for perfection. Felt lethargic - due to wine. Walked before bed. Forgot to take supplements until after the restaurant.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 40	51
March6	Monday: 303 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon paste + tomato salsa + 60 grams of red caviar + asparagus and tomato salsa. 50 grams of Macadamias. Slightly out of date and off Roast Lamb with 50% fat poured off gravy and boiled broccoli and swede. 1 CurcuWin (100mg). 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper and 33 grams of water microwaved on 360W for 5 minutes till water evaporated. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil, No Solgar super GLA. No Sesamin. Was free at 5 mins and mega free at 50 mins. Walked 64 mins for perfection. Rotten meat is always turned into sugar.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	5,50	64
March7	Tuesday: 340 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon paste + 50 grams of red caviar + asparagus and tomato salsa + lighter cream cheese and tomato. 50 grams of Macadamias.Milligatawny soup (carrots and onions). Fresh Roast Lamb with all gravy (was not much fat) and boild turnips broccoli and swede. 1 CurcuWin (100mg). 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper in the mulligatawny soup. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil. Was free after 3 minutes and free at 30 mins, mega free at 42 mins. Walked 58 mins for perfection. Felt lethargic - cream cheese and too much carb in the soup. Walked before bed.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 30,42	58
March8	Wednesday: 350 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon pastex2 + 50 grams of red caviar + asparagus and tomato salsa. 50 grams of Macadamias. 3 egg omelette with jar of anchovies, Roast Lamb curry, with onions tomatoes, aubergines. 1 CurcuWin (100mg), 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper, no water, no heat 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil. Was free from start and free at 20 mins, mega free at 39mins. Walked 54 mins for perfection. Felt lethargicWalked before bed.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 20, 39	54
March9	Thursday: 400 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon pastex2 + 50 grams of red caviar + asparagus and tomato salsa. 50 grams of Macadamias. 3 egg omelette with jar of anchovies, Roast Lamb curry, with onions tomatoes, aubergines. 1 CurcuWin (100mg), 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper, no water, no heat 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 10,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil. 1 Sesaplex (40 mg sesamin) 10 SuperGLA (3 grams GLA and 4 grams LA) Was free from start but had to walk for 64 mins. Felt energetic but weird. Sesamin does not agree with me. But GLA does give me more energy. Walked before bed.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 10,000 IU D3 1200 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 3000mg SuperGLA 40 mg Sesaplex 1½ tsp Cinnamon drink	1	0	64
March10	Friday: 390 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon pastex2 + 50 grams of red caviar + asparagus and tomato salsa. 50 grams of Macadamias. 3 egg omelette with fried onions in tiny amount of rapeseed oil. Bag of salad and almond milk smoothie. Large helping of Roast Chicken with boiled turnips sprouts and broccoli. 1 CurcuWin (100mg), 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper, 25 grams oif water, microwave at full power for 2 mins. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400+400 mg Magnesium (citrate+glycinate), 2 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) No SuperGLA Was free from start and not too tired. Mega free at 34 mins. Walked 49 mins for perfect sugar. Walked before bed.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 10,000 IU D3 1200 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 34	49
March11	Saturday: 310 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon pastex2 + 50 grams of red caviar + asparagus and tomato salsa. 50 grams of Macadamias. Bag of salad and almond milk smoothie. Small helping of Roast Chicken with boiled turnips sprouts and broccoli. Large helping of chicken curry with tomatoes and onions and aubergines. 1 CurcuWin (100mg), 3 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper, 25 grams oif water, microwave at full power for 2 mins. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 10,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 600mg Magnesium glycinate, 2 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 3 SuperGLA (0.9 grams GLA and 1.2 grams LA) Was free from start and not too tired. Walked 63 mins for perfect sugar. Walked before bed. the extra 5,000 IU D3 appears to add 10 minutes to the walk,.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 10,000 IU D3 1200 mg merivacurcumin 3000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 600 mg magnesium 2000 mg Cod liver oil 900mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	63
March12	Sunday: 310 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon pastex2 + 50 grams of red caviar + cucumber (too much Vitamin K) and tomato salsa. 50 grams of Macadamias. 3 egg omelette and fried onion in tiny amount of rapeseed oil. Large helping of chicken curry with tomatoes and onions and aubergines and boiled broccoli and turnips. 1 CurcuWin (100mg), 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper, 25 grams oif water, microwave at low power for 4 mins. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 600mg Magnesium glycinate, 2 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Was free from start and quite energetic (keep room cold for that). Walked 50 mins for perfect sugar. Walked before bed. Took the the 5,000 IU D3 3 hours before the meal. That I think helped	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 600 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	50
March13	Monday: 400 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + salmon pastex2 + and tomato salsax2. 50 grams of Macadamias. 3 egg omelette and fried onion in tiny amount of rapeseed oil. 400 grams of baked Atlantic Salmon and boiled brussells and fried onions. 1 CurcuWin (100mg), 2 grams of Jarrow Curcumin95 dissolved in 6 grams of Macadamia oil with loads of black pepper, 25 grams oif water, microwave at low power for 4 mins. 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 600mg Magnesium glycinate, 2 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA. 90 minutes naked sunbathing at noon for D3. Was free from start and quite energetic (keep room cold for that). Walked 64 mins for perfect sugar. Walked before bed. Took the the 5,000 IU D3 1 hour before the meal. Felt exactly the same as if I had taken 10,000 IU of more of D3. I regulated fantastically after the sunbathing actually seeing my sugar fall from a bit stiff to lose during the day which is unprecedented for me.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 2000mg Curcumin95 100mg CurcuWin 500 mg Vitamin C 600 mg magnesium 2000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	64
March14	Tuesday: 400 grams of 266,133,40,45,14,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx2 + Tomato salsa x1. 50 grams of Macadamias. Large Roast lamb with boiled turnips and sprouts. Very small chicken curry. Salad bag and almond milk smoothie. 1 CurcuWin (100mg), 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Citrate, 1 gram Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA. Got fatty acid profile. Too much AA from eggs and caviar and salmon - doh!, No point in blocking its synthesis and then eating it directly! No more chicken eggs or fish eggs. DGLA was too low. AA to DGLA was 18. It should be around 5. There is the problem. Will take GLA from tomorrow. Was free from start and letheragic. Walked 51 mins for really perfect sugar. Walked before bed. Insulin response was defintely boosted significantly by the sunbathing. I could feel it in the sticky toe.	7 HB 950 7 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 1000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	51
March15	Wednesday: 400 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx2 + Tomato salsa x1. 50 grams of Macadamias. Half a smoked Haddock fillet and spinach and onions. Large roast lamb curry with boiled broccoli and sprouts. 1 CurcuWin (100mg), 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Complex Swanson, 1 gram Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 1 SuperGLA. 45 minutes naked sunbathing NO MORE CURCUWIN. IT MAKES MY HEAD FEEL FUNNY AND CANT THINK CLEARLY. Free after 4 mins and walked for 53 mins. Good result given the extra walking time for the D3 from the 90 mins of sunbathing. 2nd day of no AA.	7 HB 950 7 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 100mg CurcuWin 500 mg Vitamin C 800 mg magnesium 1000 mg Cod liver oil 30 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	4	54
March16	Thursday: Made TOO many changes as usual.450 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx2 + Tomato salsa x1 + anchovy pastex1. 50 grams of Macadamias. Half a smoked Haddock fillet and spinach. Large roast lamb curry with boiled broccoli and sprouts. No CurcuWin (100mg), 2 grams Jarrow Curcumin95 with pepper and macadamia oil heated in microwave with 25 grams of water, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Citrate, 1 gram Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 2 SuperGLA. Walked very soon after food. Did pull up exercises immediately after meal. good for pancreas. not so good for walking time. No free until 16 mins. fully free at 45 mins walked for 63 mins. Was out of breath after the meal. That must have been due to the GLA. Something went wrong. Not sure whether it was anchovy paste or walking too early. Suspect it was both. Regulated fantastically the next day. Had no pain in my feet at all, all day long.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 0mg CurcuWin 500 mg Vitamin C 800 mg magnesium 1000 mg Cod liver oil 60 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	16	63
March17	Friday: 375 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx2 + marmitex1. 50 grams of Macadamias. Half a small sea bass with half a stir fry bag. Large roast Chicken with most of the fat poured off. Ate all 4 limbs, with boiled turnips and broccoli and sprouts. No CurcuWin (100mg), 2 grams Jarrow Curcumin95 with pepper and macadamia oil heated in microwave with 25 grams of water, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 2 SuperGLA. Free from start. fully free at 42 mins walked for 67 mins. Was full of energy. That must have been due to the GLA. Perhaps too much chicken juice. Took much of the skin off to reduce AA. That did not appear to help with walking time. Had no pain in my feet at all, all day long.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 0mg CurcuWin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 60 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	67
March18	Saturday: 375 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx2 + Tomato salsa. 50 grams of Macadamias. Half a small sea bass with half a stir fry bag. Large roast Chicken curry with onions tomatoes and aubergine and with boiled broccoli. No CurcuWin (100mg), 2 grams Jarrow Curcumin95 with pepper and macadamia oil heated in microwave with 25 grams of water, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 1 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 1 SuperGLA. Free from start. fully free at 45 mins walked for 64 mins. Was full of energy. I am walking longer for no pain in feet at all.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 0mg CurcuWin 500 mg Vitamin C 800 mg magnesium 1000 mg Cod liver oil 30 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	64
March20	Monday: 475 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and baked marrowx3 + Tomato salsa. 60 grams of Macadamias. Large roast Chicken curry with onions tomatoes and aubergine and with boiled broccoli and baked marrow and boiled sprouts. No CurcuWin (100mg), 1 gram DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 1 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA. Free from start. fully free and finished at 55 mins. But walked 67 mins to put 12 mins in the bank and have no pain in feet (new standard). Bit lethargic.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1000mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 1000 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	55
March21	Tuesday: 475 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx3 + Tomato salsa. Whole can of garden peas. 60 grams of Macadamias. Large roast lamb with 80% of fat poured off the gravy and boiled turnips and sprouts. Salad bag smoothie with almond milk. No CurcuWin (100mg), 1 gram DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 2 SuperGLA. Free from start. fully free and finished at 60 mins. But walked 67 mins to put 7 mins in the bank and have no pain in feet (new standard). OK energy.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1000mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 600mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	60
March22	Wednesday: 450 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx3 + Tomato salsa. 60 grams of Macadamias. 150 grams baked cod and fried onions and tomatoes. Medium sized Chicken curry and sprouts. Medium sized roast lamb and boiled turnips and sprouts and broccoli. Salad bag smoothie with almond milk. No CurcuWin (100mg), 1 gram DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 2 SuperGLA. Free from start. fully free and finished at 54 mins. But walked 65 mins to put 11 mins in the bank and have no pain in feet (new standard). OK energy.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1000mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 600mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	54
March23	Thursday: 425 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx3 + Tomato salsa + anchovy paste. 60 grams of Macadamias. 150 grams baked cod and steamed spinach. Large lamb curry with onions tomatoes and aubergine and steamed brccoli. Salad bag smoothie with almond milk. No CurcuWin (100mg), 1 gram DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 4 SuperGLA after meal just before walking. Free from start. fully free at 44 mins and finished at 54 mins. But walked 64 mins to put 10 mins in the bank and have no pain in feet (new standard). OK energy.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1000mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 1200mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0/44	54
March24	Friday: 450 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx3 + Tomato salsa + anchovy paste. 60 grams of Macadamias. Small lamb curry and steamed broccoli. All 4 limbs of large roast chicken with boiled turnips and sprouts and broccoli. Salad bag smoothie with almond milk. No CurcuWin (100mg), 1 gram DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 4 SuperGLA after meal just before walking. Free from start. But ate way too much. Not fixed totally until 69 mins. Not good energy.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1000mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 1200mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	69
March25	Saturday: 425 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsa and asparagusx3 + Tomato salsa + salmon paste. 60 grams of Macadamias. Large chicken curry with onions, tomatoes, aubergines, and boiled sprouts and broccoli. No CurcuWin (100mg), 1 gram DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 4 SuperGLA after meal just before walking. 100 IU Vitamin E Free from start. Not fixed totally until 79 mins. OK energy. SuperGLA is no good. It is increasing walking time. It does not help. The only possibility left is to take it after the walk when insulin is low. Time should have been around 54 without the SuperGLA. My problems are most definitely caused by Arachidonic acid made from GLA through too much D5D. The anti oxidant Vitamin E also makes things worse.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1000mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 1200mg SuperGLA 0 mg Sesaplex 100 IU Vitamin E 1½ tsp Cinnamon drink	1	0	79
March26	Sunday: 450 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsax2 + salmon paste + low fat cream cheese. 50 grams of Macadamias. Large chicken curry with onions, tomatoes, aubergines, and boiled sprouts and broccoli. No CurcuWin (100mg), 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA. Free from start. Fixed totally at 52 mins. Great energy. Fantastic. walked until 63 mins for painless feet. Vitamin E is indeed a disaster. Need to work on timing of GLA.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0/52	63
March27	Monday: 450 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsawith asparagusx2 + salmon paste + low fat cream cheese. 50 grams of Macadamias. 150g Cod and stir fry and sprouts. 400 grams of lean steak and stir fry in no oil and sprouts and broccoli and turnips. No CurcuWin (100mg), 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA. Free from start. But pain in feet, disaster, walked 77 mins. Even lean beef does not work with me. Roast beef maybe but crap Tesco steak - no.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	77
March28	Tuesday: 450 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsawith asparagusx3 + salmon paste. 55 grams of Macadamias. Large roast lamb with boiled sprouts and broccoli and turnips. No CurcuWin (100mg), 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 15 SuperGLA taken 4 hours before meal with a glass of wine to stop sugar rising as a result. Free from start. Free at 40 minis walked 64 mins for zero pain in feet. The idea was to take GLA when insulin was low to ensure that it makes PG1s rather than PG2s. Seems to have worked.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 4500mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	40	64
March29	Wednesday: 375 grams of 266,133,40,50,10,775 flax, WHITE chia, rice protein, psyllium, baking powder, water, bread + lurpak spreadablex2 + and tomato salsawith asparagusx3 + salmon paste. 55 grams of Macadamias. Roast chicken roast beef and roast lamb feast with boiled sprouts and broccoli and turnips and carrots. Large glass of wine. No CurcuWin (100mg), 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Swanson Magnesium Complex, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Free from start. Free at 42 minis walked 69 mins for zero pain in feet. Bit too much beef.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0mg SuperGLA 0 mg Sesaplex 1½ tsp Cinnamon drink	1	42	69
March30	Thursday Breakfast: 12 Solgar SuperGLA pills for 3600mg GLA and 4800mg LA. And 2 sips of red wine to reduce blood sugar rise I get from eating anything, even a glass of cold water. Nothing else. Not free from start, to 51 mins until no pain in feet. ASTONISHING. 8.4 grams of Omega6 fat with 15.6 grams of total oil in the 12 pills making 140 kcals, takes 51 mins to walk off. That is the walking time for my normal 3000 kcal meal ! The problem is a busted OMEGA6 metabolism and GLA DOES NOT HELP. I MUST AVOID ALL OMEGA6 UNTIL MY BLOOD AA GOES DOWN. The trouble is that all my cell membranes are made of the stuff. I have to avoid it altogether until they are not. And eat OMEGA3 all day long. Thursday dinner: 375 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + lurpak spreadable + kerrygold butter+ tomato salsa with asparagusx3. 65 grams Macadamias. Roast chiken curry - no skin, mainly breast, no wings, with tomato 3 onions and 2 aubergines and spring onion and chillies with boiled broccoli and sprouts. No CurcuWin (100mg), 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Took the supplements first then the macadamias then the bread (which contains most of the Omega6). That worked. It gave the supplements enough time to be absorbed before the Omega6 hit. My remaining problem is Omega6 period. Whole 2800 kcal meal walked off in less time than for 10 grams of Omega6 !!!!! GLA must be especially bad. It does not give the boost the LA gives. That bppst must be the anti inflammatory messengers.	3600mg SuperGLA 8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	2	40 33	51 50
March31	Friday: 300 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + keerygold butterx2+ tomato salsax2 65 grams Macadamias. Roast chicken curry - no skin, mainly breast, no wings, with tomato 3 onions and 2 aubergines and spring onion and chillies with boiled broccoli and sprouts. No CurcuWin (100mg), 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene,500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Took the supplements first then the macadamias then the bread (which contains most of the Omega6). That worked. It gave the supplements enough time to be absorbed before the Omega6 hit. Kerry gold butter is worse than lurpak spreadable. The extra palmitic is worse than the 26% rapeseed oil.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	50	64
April1	Saturday: 450 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + tomato salsax2 + Salmon Pastex2 70 grams Macadamias. Large roast lamb with boiled sprouts and turnips and swedes and fried onions in nothing..1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Really big meal. Free from start. Walked 68 minutes for no pain	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	68
April2	Sunday: 300 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Salmon Pastex2 80 grams Macadamias. Large roast lamb ratatouille/curry with 3 onions, 2 aubergines 2 courgettes and loads of tomatoes and medium chillies with boiled sprouts and swedes and spinach.1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA 45 mins naked sunbathing would add another 7,000 IU of Vitmain D3 which would add 7 mins.to walking time approx. Really big meal. Free from start. Fixed at 54 mins. Walked 67 minutes for no pain	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 54	67
April3	Monday: 320 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Salmon Pastex2 80 grams Macadamias. Large roast lamb ratatouille/curry with 3 onions, 2 aubergines 2 courgettes and loads of tomatoes and medium chillies with spinach.1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 50 0mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Really big meal. Free from start. Fixed at 50 mins. Walked 63 minutes for no pain. Went to 5.9kph at 39 mins. Had OK energy.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 50	63
April4	Tuesday: 230 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Salmon Pastex1 80 grams Macadamias. Large lamb rogan curry at restaurant with onion bhindi and sag bhaji small glass of wine. 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 1 Sesaplex (40 mg sesamin) 0 SuperGLA New idea is to take a Sesaplex without increasing GLA intake or LA intake. That seemed to work. Was totally free at 35 mins. But Sesaplex delays as well as prevents AA production. So walked 62 mins to be sure. Went to 5.9kph at 40 mins. Had OK energy. Was amazing to be totally free at 35 mins due to the Sesaplex. but regulation next day was no good. It seems to delay the inevitable rather than help. Mind you it proves that AA is the cause of insulin resistance.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 40 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 35,53	62
Apri5	Wednesday: 140 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadable with Salmon Pastex2 120 grams Macadamias. Roast lamb, with too much fat soaked up by onions in the roasting tray - woops! boiled sprouts turnips, carrots and broccoli. 1½ grams DNAshift BioCurcumin, NO IU fish oil Vitamin A, NO IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 1 Sesaplex (40 mg sesamin) 0 SuperGLA What an idiot. Changed too many things again learned absolutely nothing. Vitamin A and Beta Carotene do help even after weeks of taking them every day. Was free at 0 mins but had to walk for 69 mins for no pain. Got to 5.9 kph after 53 mins. A bit slow.	8 HB 950 8 maxDHA 0 IU Fish Vitamin A 0 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 40 mg Sesaplex 1½ tsp Cinnamon drink	1	0	69
Apri5	Thursday: 375 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Salmon Pastex2 + tomato salsa with asparagus, 80 grams Macadamias. Lamb curry with 3 onions 2 aubergines and loads of tomatoes.and with boiled sprouts. 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA 69 mins to no pain. Fantastic regulation for 24 hours after.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	69
Apri7	Friday: 400 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Haddock&Salmon Pastex2 + tomato salsa with asparagus. 80 grams Macadamias. Lamb curry with 3 onions 2 aubergines and loads of tomatoes.and with boiled sprouts. 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA 67 mins to no pain.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	67
Apri8	Saturday: 400 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Haddock&Salmon Pastex2 + tomato salsa with asparagus. 80 grams Macadamias. Nearly half a large roast chicken with boiled turnips and broccoli and carrots. 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA 67 mins to no pain.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0	67
April9	Sunday: 400 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Haddock&Salmon Pastex2 + tomato salsa with asparagus. 80 grams Macadamias. Roast chicken curry with aubergine courgette 3 onions and loads of tomatoes, with boiled sprouts and broccoli and turnips and carrots. Salad bag almond milk smoothie. 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Free from start. Fully free at 51mins. 67 mins to no pain.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 51	67
April10	Monday: 425 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Haddock&Salmon Pastex2 + tomato salsa with asparagusx2. 60 grams Macadamias. Roast chicken curry with aubergine courgette 3 onions and loads of tomatoes, with boiled sprouts and broccoli and turnips and carrots. Salad bag almond milk smoothie. 1½ grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Swanson Magnesium complex, 400mg Magnesium Citrate, 0 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Free from start. Fully free at 51mins. 71 mins to no pain. More macadamias and less bread is better. Need to abolish salmon paste and take 1800 mg meriva and 1 gram cod liver oil or 2 grams to get back to 55 mins (although perhaps more for no pain).	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 1500mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 51	71
April11	Tuesday: 375 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2½ + tomato salsa with asparagusx3. 60 grams Macadamias. Roast lamb with boiled sprouts broccoli carrots turnips and swede. 0 grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400mg Magnesium glycinate, 400mg Magnesium Citrate, 2 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Free from start. Fully free at 51mins. Waked 68 mins to no pain.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 0mg BioCurcumin 500 mg Vitamin C 800 mg magnesium 2000 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 51	68
April12	Tuesday: 375 grams of 266,133,40,45,20,720 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + tomato salsa with asparagusx3. 75 grams Macadamias. Salad bag almond milk smoothie. Roast lamb curry with two onions aubergine and tomatoes wiith boiled sprouts broccoli carrots turnips and swede. 0 grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 400mg Magnesium glycinate, 1 grams Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Free from start. Fully free at 52mins. Waked 72 mins to no pain. 1800 mg meriva is better. Don't like the glycinate much. Perhaps Haddock&Salmon paste is OK. Perhaps Cod liver oil is good. 50 grams Macadamia max!!!	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 0mg BioCurcumin 500 mg Vitamin C 400 mg magnesium 1000 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 52	72
April13	Wednesday: 440 grams of 266,133,40,45,15, 730 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Salmon&Haddock paste with spring onion and tomatox4. 40 grams Macadamias. 3½ limbs of large roast chicken with all skin removed with boiled carrots, swede, trumips broccoli and sprouts and gravy with 80% of fat poured off. 0 grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 0mg Vitamin C, 2 small echinacea tablets, 5,000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 400mg Magnesium citrate, 1 gram Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Free from start. Fully free at 49mins. Full of energy. 6 mins to 5.4 kph, 16 mins to 5.8 kph. Waked 64 mins to no pain. 1800 mg meriva is better. Haddock&Salmon paste is Good. Perhaps Cod liver oil is good. 40 grams Macadamia max! Not sure what caused the imrpovement. But it was very noticeable.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 0mg BioCurcumin 0 mg Vitamin C 400 mg magnesium 1000 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 49	64
April17	Monday: 375 grams of 266,133,40,45,15, 730 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Salmon&Haddock paste with spring onionx3. 75 grams Macadamias. Large Roast lamb with gravy less 80% fat and boiled turnips and broccoli. 0 grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 250mg Vitamin C, 2 small echinacea tablets, 5,000 IU D3, No Vitamin E, 1,800 mg meriva curcumin, 500mg Magnesium complex Life Extension, 0 gram Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Free from start. Fully free at 48 mins. No energy (was very tired - long day). Never reached 5.9 kph. Waked 63 mins to no pain. Good result. Was really close to a one hour fix there.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1800 mg merivacurcumin 0mg BioCurcumin 250 mg Vitamin C 500 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 48	63
April22	Saturday: 200 grams of 266,133,40,45,15, 730 flax, white chia, rice protein, psyllium, baking powder, water bread + Lurpak spreadablex2 + Salmon&Haddock paste with spring onionx1. 75 grams Macadamias. Indigo lamb rogan, onion bhaji, sag bhaji bhindi bhaj with 2 glasses of red wine. Then medium portion of chicken curry with sprouts and turnips. 0 grams DNAshift BioCurcumin, 10,000 IU fish oil Vitamin A, 25,000 IU Natural Beta Carotene, 500mg Vitamin C, 0 small echinacea tablets, 5,000 IU D3, No Vitamin E, 1,200 mg meriva curcumin, 500mg Magnesium complex Life Extension, 0 gram Carlsons Cod liver oil. 0 Sesaplex (40 mg sesamin) 0 SuperGLA Not free from start. Fully free at 35 mins. Walked 58 mins to no pain.	8 HB 950 8 maxDHA 10,000 IU Fish Vitamin A 25,000 IU Beta Carotene 5,000 IU D3 1200 mg merivacurcumin 0mg BioCurcumin 500 mg Vitamin C 500 mg magnesium 0 mg Cod liver oil 0 mg Sesaplex 1½ tsp Cinnamon drink	1	0, 33	58

Omega3 Intellieggs are Crap. Burford Browns are better.
Butterpak is crap (too much like margarine). Lurpak is way better.

I am experimenting with fats because I was stuck at 55-60 minutes per day after 2 hours on a slightly too low in calories diet eating half way through the day (walking at the end of the day takes 10-15 minutes longer than walking during the middle of the day. But walking in the middle of the day requires a further walk of around 22-25 minutes before going to bed - unless you are regulating perfectly). I need to get the fats right before I go any further. On December4 to get 60 mins walking at the end of the day with Vitamin D at less than 100 nmol/L is amazing! Felt a bit tired and slow but foot was free from the start and could have stopped walking a lot earlier but could not believe it. Now I see it. When taking a lot of EPA, ALA is not really converted at all into EPA. It is just burnt for fuel. So the trouble with the bread is that it gives 5.8 grams of LA per 100 gram of seed. Need to take EPA 15 minutes before the bread to stop LA being converted into AA. Taking more bread means ingesting more LA, which means more EPA is needed notwithstanding the extra ALA, which just gets burnt. Somehow my metabolism is making LA into AA but not making ALA into EPA. This idea that delta5 desaturase prefers ω3 to ω6 is not true in my case of type 2 diabetes (https://www.ncbi.nlm.nih.gov/pubmed/17519235). Quite the reverse in fact. So the whole game is to limit ω6 and defray it with pre-emptive EPA and D5D and D6D blockers.

74 mins at the end of the day is equivalent to 59-64 during the middle of the day (when one is not so tired and when one has not regulated for 24 hours), and then a 24 minute walk before bed. So on 2017January24 I got back to the best I have been - But with more ALA and more calories.

Chia seed is 8 grams of carb, 16.5 grams of protein, 3.3 grams sat fat, 2.3 grams mono, 17.8 grams ω3, and 5.8 grams ω6 per 100 grams. 3:1 ω3:ω6
Flaxseed is 1.6 grams of carb, 18.3 grams of protein 3.7 grams sat fat, 7.5 grams mono, 22.8 grams ω3, and 5.9 grams ω6 per 100 grams. 4:1 ω3:ω6
English Walnuts are 7 grams carb, 15 grams protein, 6 grams sat fat, 9 grams mono, 9 grams of ω3 and 38 grams of ω6 per 100 grams. 1:4 ω3:ω6
Flaxseed oil is 9 grams sat, 18 grams mono, 53.4 grams ω3, 14.4 grams ω6 (puts walking time up slightly). 3.7:1 ω3:ω6
Chia seed oil is 8 grams sat, 6 grams mono, 63.5 grams ω3, 18.9 grams ω6. 3.4:1 ω3:ω6

ALA must hog the delta 5 desaturase and prevent what little LA I consume from making GLA to make DGLA to make PG1s. Also if LA does make any PG1s it also makes too much PG2 due to increased delta 5 desturase activity converting DGLA to AA. But that can be balanced and also may be blocked by heavy EPA supplementation. So the fix is no ALA, a little bit of LA and loads of EPA?. Diabetics must be incredibly deficient in PG1s. PG3s are not strong enough to balance PG2s. They are for fine adjustment of the PG1:PG2 balance.

Animal studies reveal that GLA can prevent chemically-induced diabetes while restoring normal antioxidant status in tissues.35 It can also prevent diabetic neuropathy, a painful condition resulting from exposure of nerves to high glucose levels.36 Excitingly, treatment with GLA plus alpha-lipoic acid (ALA) in diabetic rats not only prevents diabetes-induced changes in certain kinds of nerve cells—it partially reverses the condition.37 - http://www.lifeextension.com/magazine/2011/1/the-beneficial-omega-6-fatty-acid/page-01

If the exercise bank account would stop leaking and I could carry forward overwalking then I would have conquered diabetes. I would just have to walk an hour too much and then my sugar would be perfect next day so I would only have to walk for 30 mins or so. That would be a way out of this. But the bank account must not leak.

The Dangers of Poly Oils

Modern diets can contain as much as 30% of calories as polyunsaturated oils, but scientific research indicates that this amount is far too high. The best evidence indicates that our intake of polyunsaturates should not be much greater than 4% of the caloric total, in approximate proportions of 2 % omega-3 linolenic acid and 2 % omega-6 linoleic acid.30 - http://www.diabetes-book.com/truth-saturated-fat-part-ii/

6 grams of each on a 2500kcal diet is the wrong ratio and the wrong levels. 40 grams to 20 grams ω3:ω6 is more like it - when taking lots of EPA anyway.

Cycling is way better than walking for overall mortality

http://theconversation.com/cycling-to-work-major-new-study-suggests-health-benefits-are-staggering-76292. 41% reduction in death from all causes for cyclists. None for walkers.

TECHNICAL STUFF BELOW HERE

The Chemical Structure of Coenzyme A

De Novo Lipogenesis Pathway

Pyruvic Acid is dehydrogenated by pyruvate dehydrogenase and CoA to Acetyl CoA. This can only occur in the Mitochondria, not in the aqueous part of the cell, the cytosol. The Acetyl CoA converts Oxaloacetate to Citrate in the Krebs cycle which is the Citric Acid cycle which is TCA cycle which is the TriCarboxylic Acid cycle (since it is full of tricaboxylic acids). Then the Mitochondrium can only pump it out as citrate using its tricarboxylate transport system. The citrate, is then broken back from a tricarboxylic acid into Acetyl CoA and Oxaloacetate by ATP-Citrate lyase using ATP and CoA.

The Technical details of Glucose Metabolism

Sadly mankind's understanding of the glycogen pathway and insulin signalling is not yet good enough to get us a cure or even chemically to determine which precise fats cause insulin resistance and which do not. But fortunately epidemiological data such as the EPIC study in the Lancet and the PLOS study of all literature in every scientific database up to 2015November26 on dietary substitution replacement of Carbs or SFA or MUFA or PUFA by Fukiaki Imamura of Cambridge give us all the data we need to work out which fats are good and which fats are bad for type2. Nonetheless, below is an overview of the state of the biochemistry.

Well here is a good scientific paper on the subject: Skeletal Muscle Insulin Resistance Is the Primary Defect in Type 2 Diabetes (Diabetes Care. 2009 November; 32(Suppl 2): S157-S163.) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811436/

It is worth reading this paper. The paper shows that insulin resistance first occurs when muscles cease to be so good at storing glucose as glycogen. It is just like when your car battery or your laptop battery or phone battery gets old and will no longer take much charge. Muscles are the main burners of glucose in the body. But they are also the main storers of glucose in the body as glycogen. Problems with the liver occur after this muscular metabolic defect. The paper ends up stating the following...

The paper shows that the first step in the pathway is reduced non oxidative glycogen synthesis in skeletal muscle. But actually there are a few steps before that. Let us therefore examine the biochemical mechanics of glycogen storage and insulin signalling...

The Glucose to Glycogen Storage Pathway

Glucose Storage: Glucose → taken into the cell by GLUT4 transporter → Hexokinase II phosphorylation using Adenosine triphosphate (ATP) which becomes Adenosine diphosphate (ADP) to Glucose 6 phosphate → Phosphoglucomutase to Glucose 1 Phosphate → Uridine Diphosphate Glucose Pyrophosphorylase using Uridine Triphosphate made from Uridine Diphosphate which becomes inorganic pyrophosphate (PPi) and ATP which becomes ADP to Uridine DiPhosphate Glucose → Glycogen Synthase to

Glucose retrieval: Glycogen → Glycogen Phosphorylase to Glucose 1 Phosphate → Phosphoglucomutase to Glucose 6 Phosphate → Glucose 6 Phophatase to Glucose

So two ATP molecules are required (each of which loses a Phosphate ion to become ADP) to convert Glucose to Uridine Diphosphate Glucose (UDP glucose) which then becomes Glycogen.

The Insulin Signalling Pathway

PPO₄^3- = Pyrophosphate
PO₄^3- = Phosphate ion
ATP = Adenosine Triphosphate
ADP = Adenosine Diphosphate
IRS1= Insulin Receptor Site 1
PI3K = Phosphoinositide 3 Kinase
AKT = PKB = Protein Kinase B. The acronym "AKT" is derived from a strain of mouse in which it was first discovered!
GSK3 Glycogen Synthase Kinase 3
ROS Reactive Oxygen Species such as Hydroxide ions and Superoxide ions and Hydrogen Peroxide.
PIP2 = Phosphoinositide diphosphate
PIP3 = Phosphoinositide triphosphate
PDK1 Phosphoinositide triphosphate dependent Protein Kinase
UDP = Uridine Diphosphate
UTP = Uridine Triphosphate

Insulin binds to the extracellular parts of IRS1. This causes it to undergo tyrosine phosphorylation. This causes the receptor to become a docking protein for p85. The docked p85 then recruits p110 to assemble a full active PI3K complex (which is activated p85 and p110). Active PI3K then phosphorylates PI 3,4-disphosphate (PIP2) into PI 3,4,5-trisphosphate (PIP3) in the cell. PIP3 recruits both PDK1 and AKT/PKB into the cell membrane. This activates PDK1 and enables it to phosphorylate AKT. That much is understood. This then supposedly activates GSK3 and this directs Glycogen synthase to convert UDPGlucose to Glycogen. The whole pathway is not fully understood yet. It is very difficult to cure a biochemical problem that is not understood. Here are some almost comprehensible diagrams explaining man's latest understandings of the insulin signalling pathway.

To cut a long story short, when insulin binds to the cell wall everything is supposed to be phosphorylated by ATP (Adenosine triphosphate) which loses one of its phosphate ions to become ADP (adenosine diphosphate). This has to occur a lot in order to get to the point where glycogen synthesis is activated. And then since glycogen is long branches chains of Uridine Diphosphate Glucose, two more ATP molecules have to be used for each unit in the chain.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184227/ shows that non insulin resistant people with a serum insulin level of 480pmol/L and a blood glucose of 100mg/dl produce 90% more ATP in their muscle cells than in the fasting state whereas insulin resistant people only produce 5% more ATP in those cells in response to insulin. So there is the problem.

Children of 2 diabetic parents generally have the same insulin resistance as a type2 diabetic but their pancreas makes up for it with increase insulin secretion so they have normal glucose tolerance. So they are insulin resistant but have no diabetes or diabetic complications. They are therefore very useful for studying type 2.

"Whereas mitochondria from NGT subjects without any family history of diabetes responded to insulin by increasing ATP production by 90%, mitochondria from insulin-resistant offspring increased ATP production by only 5% (Fig. A13). The authors postulated that muscle mitochondrial dysfunction was the primary defect, leading to elevated intramyocellular fatty acid metabolites (as a consequence of reduced fat oxidation) and subsequent insulin resistance (58,66). However, recent studies by Abdul-Ghani et al. (67) have shown that even small increases in palmitoyl carnitine (5–10 μmol/l) can markedly impair ATP synthesis in mitochondria isolated from human muscle. Thus, it is unclear which is the cart and which is the horse: mitochondrial dysfunction leading to increased intramyocellular lipid content and insulin resistance or increased muscle lipid content (i.e., secondary to elevated plasma FFA levels and/or excessive lipid ingestion) leading to mitochondrial dysfunction and insulin resistance." - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811436/

The mitochondrion (plural mitochondria) is the chemical battery inside each one of your body cells. Does the lipid=fat build up cause the mitochondrial dysfunction which causes insulin resistance or does the mitochondrial dysfunction cause the fat build up which causes the insulin resistance?

Well athletes have the best insulin sensitivity and have more intramyocellular lipids (fats in their muscle cells) than diabetics - http://www.ncbi.nlm.nih.gov/pubmed/21712533. So fat build up is not the primary cause. Also mitochondiral dysfunction directly prevents glycogen storage through a lack of ATP. So the horse is mitochondrial dysfunction and the cart is fat build up.

I have had normal non diabetic sugar numbers for 3 years now on a low carb high fat diet. But up until February 2016, this was making my insulin resistance worse. So it is the FFAs, the Free Fatty Acids, the Triglycerides, that cause increased insulin resistance. But they do not cause this by simply building up in the cells. So the question is how do they cause it?

Well returning to our warehouse analogy. The fork lift truck has a faulty battery charger. It cannot get enough energy to store much glucose. And this trouble results either from eating too much fat or eating too much sugar. It is called lipo gluco toxicity - see http://www.jci.org/articles/view/32601. This is essentially the ice cream diet. Ice cream is 50% fat and 50% sugar. The prefect taste and the worst possible food. But both excess fat AND excess sugar which causes, high insulin, lead to the same result - mitochondrial dysfunction - which is a result of mitochondrial oxidative stress. This produces toxic waste products of oxidation in the muscle cell. These are called ROS - Reactive Oxygen Species. They are Hydroxyl ions, Superoxide ions and Hydrogen Peroxide. You basically start bleaching your muscle from the inside!

http://www.pnas.org/content/106/42/17787.full shows that the ROS causes mitochondrial dysfunction which causes intramyocellular fat (fat inside your muscle cells).

But we can go further due to this excellent paper showing that the Reactive Oxygen Species 'Superoxide' is the culprit...

"In the present study we provide evidence that mitochondrial superoxide production is a common feature of many different models of insulin resistance in adipocytes, myotubes, and mice. In particular, insulin resistance was rapidly reversible upon exposure to agents that act as mitochondrial uncouplers, ETC inhibitors, or mitochondrial superoxide dismutase (MnSOD) mimetics. Similar effects were observed with overexpression of mitochondrial MnSOD. Furthermore, acute induction of mitochondrial superoxide production using the complex III antagonist antimycin A caused rapid attenuation of insulin action independently of changes in the canonical PI3K/Akt pathway. These results were validated in vivo in that MnSOD transgenic mice were partially protected against HFD induced insulin resistance and MnSOD+/− mice were glucose intolerant on a standard chow diet. These data place mitochondrial superoxide at the nexus between intracellular metabolism and the control of insulin action potentially defining this as a metabolic sensor of energy excess". - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2764908/.

So the trouble is not the signalling pathway via PI3K and AKT but rather the build up of the ROS 'Superoxide' which is supposed to be removed by MnSOD (Mitochondrial superoxide dismutase). More Superoxide gives more insulin resistance. More MnSOD gives less Superoxide and less insulin resistance.

Then there is another paper which show that the same is true of the ROS Hydrogen Peroxide (H₂O₂)

"High dietary fat intake leads to insulin resistance in skeletal muscle, and this represents a major risk factor for type 2 diabetes and cardiovascular disease. Mitochondrial dysfunction and oxidative stress have been implicated in the disease process, but the underlying mechanisms are still unknown. Here we show that in skeletal muscle of both rodents and humans, a diet high in fat increases the H₂O₂ -emitting potential of mitochondria, shifts the cellular redox environment to a more oxidized state, and decreases the redox-buffering capacity in the absence of any change in mitochondrial respiratory function. Furthermore, we show that attenuating mitochondrial H₂O₂ emission, either by treating rats with a mitochondrial-targeted antioxidant or by genetically engineering the overexpression of catalase in mitochondria of muscle in mice, completely preserves insulin sensitivity despite a high-fat diet. These findings place the etiology of insulin resistance in the context of mitochondrial bioenergetics by demonstrating that mitochondrial H₂O₂ emission serves as both a gauge of energy balance and a regulator of cellular redox environment, linking intracellular metabolic balance to the control of insulin sensitivity." - https://www.jci.org/articles/view/37048

So now we can see clearly that ROS are potentially lethal to a cell. So given that cells are not stupid, when they have an unsafe level of any one ROS, they will stop doing whatever it is that makes that particular ROS. Because they want to keep living. They are programmed that way. So now we indeed have the true cause of insulin resistance.

Insulin resistance is a defence mechanism to a build up of any one potentially lethal ROS in the cell.

"After 72 h of sustained physiologic hyperinsulinemia, insulin-stimulated muscle glycogen synthase activity, total body glucose uptake, and nonoxidative glucose disposal (primarily reflects glycogen synthesis in muscle) were significantly reduced. Taken together, these findings indicate that hyperinsulinemia is not only a compensatory response to insulin resistance, but also a self-perpetuating cause of the defect in muscle insulin action" - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811436/

So elevated insulin for a prolonged period pushes the cells too hard and they essentially react by becoming insulin resistant. This may of course be due to a temporary build up of ROS in the cells. Since it happens very quickly and it is reversible it must be due to a build up of something damaging to the ATP production process in the cell. ROS are to blame and Superoxide and Hydrogen Peroxide are two of the villains.

Likewise excess Free Fatty Acids produce insulin resistance by increasing muscle cell ROS. But removing the ROS fixes it.

"When the insulin-resistant offspring were treated with acipimox for 7 days to reduce the plasma FFA concentration and intramyocellular FACoA concentration, a marked improvement in insulin sensitivity was observed - http://www.ncbi.nlm.nih.gov/pubmed/15356076"

So the paths to insulin resistance are the following...

High fat diet → Increased free fatty acids in the blood → mitochondrial oxidative stress → increased Superoxide and Hydroxide radicals and Hydrogen peroxide (Reactive Oxygen Species) production to an unsafe level for the cell overwhelming the capacity of the various ROS catalases (MnSOD in the case of Superoxide and Glutathione Peroxidase in the case of Hydrogen Peroxide) to break these ROS down → NOT mitochondrial dysfunction BUT defensive mitchondrial deceleration → reduced ATP production → insulin resistance since glycogen is a branched chain of Uridine DiPhosphate Glucose and so needs 2 Adenosine TriPhosphate (ATP) molecules (which give up one phosphate ion each to become Adenosine DiPhosphate - ADP) for each member of the glycogen chain.

High sugar diet → Increased sugar in the blood → increased insulin in the blood → mitochondrial oxidative stress → increased Superoxide and Hydroxide radicals and Hydrogen peroxide (Reactive Oxygen Species) production to an unsafe level for the cell overwhelming the capacity of the various ROS catalases (MnSOD in the case of Superoxide and Glutathione Peroxidase in the case of Hydrogen Peroxide) to break these ROS down → NOT mitochondrial dysfunction BUT defensive mitchondrial deceleration → reduced ATP production → insulin resistance since glycogen is a branched chain of Uridine DiPhosphate Glucose and so needs 2 Adenosine TriPhosphate (ATP) molecules (which give up one phosphate ion each to become Adenosine DiPhosphate - ADP) for each member of the glycogen chain.

Higher intramyocellular lipids (fat in your muscle cells) appear to me just to a secondary result of a lot of stress on the muscle cells - whether that stress comes from being an athlete or from having insulin resistance. I do not think they are causal here. Too much Superoxide will destroy a cell. So insulin resistance is actually a cellular defence mechanism. Hence the title of the paper - "Insulin resistance is a cellular antioxidant defense mechanism". The paper proposes that Superoxide is the main indicator of mitochondrial oxidative stress. But it is more than that. It has the potential to destroy the cell if it is not disposed of. And our cells are intelligent enough to know that. So they stop making ATP until this ROS can be removed.

Another paper that has grasped this concept is http://nutsci.org/2009/12/23/insulin-resistance-as-a-protective-mechanism-a-paradigm-shift/. This paper discusses the ACCORD study which discovered that drugs which decrease HbA1c or which increase insulin production actually lower your life expectancy! This is because they add further stress to already overstressed muscle cells. So do not take those drugs - do the post prandial exercise instead!

"In this randomized study, 10,251 patients (mean age, 62.2 years) with a median glycated hemoglobin level of 8.1% were assigned to receive intensive therapy (targeting a glycated hemoglobin level below 6.0%) or standard therapy (targeting a level from 7.0 to 7.9%). Of these patients, 38% were women, and 35% had had a previous cardiovascular event. The primary outcome was a composite of nonfatal myocardial infarction, nonfatal stroke, or death from cardiovascular causes. The finding of higher mortality in the intensive-therapy group led to a discontinuation of intensive therapy after a mean of 3.5 years of follow-up."

So eating a lot of dietary fat causes Free Fatty Acids in the blood to rise which causes Mitochondrial oxidative stress which causes excess ROS in the cell which causes defensive mitochondrial decelaration which causes reduced ATP production which causes reduced glycogen synthesis which causes insulin resistance. But one has to eat more fat as a diabetic since one cannot get too much energy from carbs. So there is the problem. Fortunately there are some solutions.

For a good general paper on exercise and ROS read http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2909187/. One thing it shows is that High Intensity Training may not be the best idea for diabetics because it produces ROS.

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The Antioxidant Route?

http://www.ncbi.nlm.nih.gov/pubmed/26004364 Mitochondrial antioxidant therapy (ROS scavengers) using the catalytic antioxidant MnTBAP fixes insulin resistance in mice.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2764908/.Superoxixde is the villain. The fix for insulin resistance is to remove it or to protect MnSOD which removes it.

So if we could find a drug that removed excess ROS from the cell we would fix insulin resistance and fix type 2. MitoQ is mankind's first attempt at such a drug.

http://www.discoverymedicine.com/Robin-A-J-Smith/2011/02/07/mitochondria-targeted-antioxidants-as-therapies/ MitoQ is safe and protects the liver from chronic inflammation. It is now entering Phase IIb clinical trials.

But ROS scavenging drugs such as MitoQ are not there yet. However there exists a huge arsenal of dietary anti oxidant supplements and herbs and spices all of which have been clinically proven to reduce insulin resistance. So you can tailor make your own anti oxidant cocktail from...

1. Vitamin E (alpha tocopherol)
2. Olive leaf extract
3. Curcumin
4. Trans resveratrol
5. Beta Carotene (only for men)
6. Alpha Lipoic acid
7. Moringa leaf

All of which have given good clinical results.

Alpha tocopherol vitamin E at 900mg/day for 3 months took HbA1c down from 7.8 to 7.1. 900mg/day for 4 month increased whole body glucose disposal by 50% and non oxidative glucose disposal by 60% - WOW. But Manning etc al show that the beneficial effect of high dose Vitamin E 800IU to 1200IU (rda = 22.5IU = 15 mg) to insulin resistance is lost after 6 months for some inexplicable reason - http://www.drfoot.co.uk/vit_e.htm .and http://www.ncbi.nlm.nih.gov/pubmed/15333479

I can explain the reason. Just as one develops insulin resistance if one has too much insulin for an extended period of time (actually for 3 days) so one develops Vitamin E resistance if one has too much of that for 6 months!

http://newhope.com/supply-news-amp-analysis/vitamin-e-and-beta-carotene-may-help-protect-against-development-diabetes In men, higher Beta Carotene intake improve fasting glucose and so did higher Vitamin E. In women only Vitamin E helped!

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0057622 Olive leaf extract (51.1 mg oleuropein, 9.7 mg hydroxytyrosol per day for 12 weeks) produced a 15% improvement in insulin sensitivity compared to placebo. There was also a 28% improvement in pancreatic β-cell responsiveness.

http://care.diabetesjournals.org/content/35/11/2121.full Curcumin prevents type 2 developing by improving beta cell function.

http://www.hindawi.com/journals/ecam/2013/636053/ Curcumin is a powerful antioxidant with a myriad of diabetic benefits.

http://www.ncbi.nlm.nih.gov/pubmed/23495213 Curcumin is a powerful anti inflammatory agent useful in treating diabetes.

A statistical analysis of 11 resveratrol studies - and http://ajcn.nutrition.org/content/99/6/1510.long showed the following...

"Eleven studies comprising a total of 388 subjects were included in this meta-analysis. Resveratrol consumption significantly reduced fasting glucose, insulin, glycated hemoglobin, and insulin resistance (measured by using the homeostatic model assessment) levels in participants with diabetes. No significant effect of resveratrol on glycemic measures of nondiabetic participants was found in the meta-analysis. Subgroup and sensitivity analyses indicated that the pooled effects of resveratrol on fasting glucose and insulin concentrations in nondiabetic participants were not affected by body mass index, study design, resveratrol dose, study duration, or Jadad score."

http://www.kalbemed.com/Portals/6/komelib/endocrine%20and%20metabolic%20system/Diabetes%20Melitus/Diabetes%20Melitus/antioxidant%20in%20dm.pdf When taken orally alpha lipoic does not help with fasting glucose either at 600 or 1200 or 1800 mg/day but all 3 dosages put insulin sensitivity up by 17% without affecting plasma glucose. But then infused at 1000mg for 10 days puts up insulin sensitivity by 55% and glucose disposal by 47%. So alpha lipoic acid needs to be infused by your doctor for any real diabetic benefit. Eating it must denature it to some extent.

https://www.dovepress.com/effects-of-vitamins-c-and-d-in-type-2-diabetes-mellitus-peer-reviewed-fulltext-article-NDS Vitamin C supplementation is only of marginal benefit. It is not going to cure your type 2. Diabetics need it because they eat less fruit. It is good for health generally and an antioxidant. But it appears to be fairly neutral as regards type2.

Glutathione (GSH) is a powerful antioxidant. But the body cannot absorb in through the gut. Vitamins C and E help the body to manufacture it.

The Omega 3 Route (more effective)

The main types of FAT are saturated fat (SFA), mono unsaturated fats (MUFA - Omega9) and poly unsaturated fats (PUFA - Omega3 and Omega6) and Highly unsaturated fats (HUFA - which are long chain PUFAs, which have 20 or more carbon atoms)

http://www.ncbi.nlm.nih.gov/pubmed/18348080 15 ml Sardine oil (containing 3.7mg of Omega3) really improves insulin resistance etc.

http://www.nature.com/articles/srep06697 Higher Omega3 levels in blood correspond strongly to higher insulin sensitivity

http://www.lifeextension.com/newsletter/2010/9/mechanism-found-for-omega-3-fatty-acids-insulin-resistance-inflammation/page-01 The insulin-sensitizing ability of EPA and DHA was the same or greater than that found for the drug rosiglitazone in a separate group of normal obese mice.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646223/ 7.5gm /day of DHA works wonders for C reactive protein and inflammatory markers.

http://www.ncbi.nlm.nih.gov/pubmed/26007287 DHA improves insulin sensitivity in mice.

http://www.ncbi.nlm.nih.gov/pubmed/18804984 n-3 Fatty acids lower insulin resistance and n-6 fatty acids increase it.

http://www.ncbi.nlm.nih.gov/pubmed/18370801 DHA is better than EPA at reducing insulin resistance in mice.

http://www.ncbi.nlm.nih.gov/pubmed/19202385 EPA increases insulin production in humans but the effects of increased EPA/DHA on insulin resistance was varied - perhaps due to their not measuring Omega6 intake which normally swamps the effect of Omega3.

EPA and DHA do thin the blood. And some argue that too much can cause internal bleeding and brain haemorrhage. AHA recommends 2-4 g / day of EPA + DHA for people who want to lower the levels of triglycerides in their
blood, but it should be under the supervision of a physician. - http://www.gethealthiness.com/2013/01/health-benefits-and-negative-side.html

How long does it take for diet to to change the Omega3:Omega6 ratio in muscle cell membranes?

"It has been known for a long time that metabolic processes are slower in larger animals....The 8 week feeding period in rats used in the present study is analogous to approximately one year in humans". - http://www.sciencedirect.com/science/article/pii/S0005273612000156

However the rats were fed differing ratios of LA to ALA not of AA to EPA/DHA. So perhaps with longer chain dietary intervention the process could be sped up a little. But basically we are talking about 6 months of Omega3:Omega6 dietary rebalancing for a significant effect upon muscle cell membrane composition therefore inflammation and therefore insulin resistance. So it is impossible to cure membrane based insulin resistance fully in less than 6 months. But membranes are not the only cause of insulin resistance.

The conclusion of the Fats for rats study is worth quoting here in full. It gives the whole picture for insulin resistance and type2 diabetes...

"There are important implications of our findings for the current human diet. As mentioned in the Introduction, the modern human diet has an average PUFA balance of 9.5%. If the current results in rats also apply to humans, this low diet PUFA balance is of grave concern, with an imbalance between diet n−3 and n−6 PUFA associated with a number of diseases which have become prevalent in today's society, such as dyslipidaemia, hypertension, inflammation, depression, abdominal obesity, type 2 diabetes and cardiovascular disease. In particular, chronic inflammation is known to be the driving force behind many diseases that have increased in recent time, including insulin resistance, obesity, atherosclerosis, cancer and neurodegenerative diseases, such as Alzheimer's disease. Diet fatty acid composition is known to influence inflammation through changes in cell membrane fatty acid composition, with changes in the substrate availability for pro-inflammatory eicosanoids (from 20:4n−6) and anti-inflammatory resolvins and protectins (from 20:5n−3 and 22:6n−3). So an imbalance towards too much n−6 PUFA in the modern human diet may result in increased membrane 20:4n−6 levels and thus increased chronic inflammation in many humans. This very important aspect of our study will be discussed in much greater detail in a future publication." - http://www.sciencedirect.com/science/article/pii/S0005273612000156

20:5n-3 is EPA
22:6n-3 is DHA
20:4n-6 is AA, Arachidonic Acid
18:2n-6 is LA, Linoleic Acid
18:3n-3 is ALA, Alpha Linolenic Acid

"Diet SFA content had no influence whatsoever on membrane composition in the present study,"

"The unsaturated fatty acid (UFA) composition of the membrane lipids was not plotted in the present study, but as fatty acids can only be saturated or unsaturated it can be concluded that diet total UFA also have essentially no influence on membrane UFA content. The membrane response to both diet MUFA and PUFA is slightly greater than the response to SFA, but still regulated, with average slopes 0.07 for both fat types." http://www.sciencedirect.com/science/article/pii/S0005273612000156

SFA has no effect on membrane composition yet causes the most insulin resistance. And eating a lot of butter made my sugar unmanageable. Had to walk 50 minutes more on Friday night 2016May6 and 34 minutes on Saturday morning 2016May7. So insulin resistance is not only caused by cell wall composition. SFA MUFA and Omega6 have an effect in rats in 3 days and mice reduce insulin resistance in one day with large quantities of DHA. No more butter. Perhaps cell membranes are a bit like an HbA1c for Omega3-6 balance? Total MUFA intake had hardly any effect on MUFA composition of cell membranes and neither did total PUFA content. It is the Omag3:Omega6 PUFA ratio that makes all the difference.

http://jn.nutrition.org/content/137/4/945.full shows that eating more LA (Omega6) reduces plasma EPA but has no effect on plasma DHA or DPA or AA in men.

What fatty acids are muscle cell membranes made out of precisely?

The Fat for rats study found that the main Omega3 fats in red blood cell membranes are EPA and DHA and DPA. The main Omega3 in muscle membranes is DHA and the main Omega6 fats are LA and AA....

"For most tissues the main n−6 PUFA present are 18:2n−6 and 20:4n−6 (including muscle, heart, liver, RBC membrane lipids, as well as plasma phospholipids/triglycerides). However, in the brain membranes 20:4n−6 account for the majority of the n−6 PUFA content. The main contributor to total n−3 PUFA present in the membrane lipids of most tissues is 22:6n−3 (for heart, brain, muscle and liver)"

So DHA is the main Omega3 fatty acid that gets incorporated into muscle cell walls. Mind you the body is an active system. So eating DHA may not be the answer. It may be that one has to eat EPA to make only DHA at the right place at the right time and to make something else that helps DHA get incorporated into the cell membranes.

What is the maximum safe dosage of Vitamin D3?

The national RDAs for Vitamin D are all way too low at 600 IU - see http://articles.mercola.com/sites/articles/archive/2015/05/10/vitamin-d-recommended-dietary-allowance.aspx and see http://www.vitamindwiki.com/tiki-index.php?page_id=837 and see https://en.wikipedia.org/wiki/Vitamin_D

40 IU = 1 microgram. The latest medical opinion appears to be that 5,000 IU is more like the optimal dosage for a healthy person. But type 2 diabetics are not healthy. They need a therapeutic dosage. Certainly the higher the better with Type 2 diabete in my experience 5,000 IU is a lot more effective than 2500IU at interprandial sugar regulation. And 7500IU per day is better still. But 10,000 IU per day was too high for me. If you take 10,000 IU of Vitamin D3 per day or higher then you begin to risk kidney damage which is documented at 40,000IU per day. You can defray that risk with Vitamin K2 (MK7). But taking that negates the insulin resistance reducing effect of the D3. Therefore I recommend 5000-7500IU per day of D3 and no Vitamin K2 supplementation. Dr WIlliam Davis recommends 4000-8000IU per day of D3 for diabetes - this should lead to a serum level of 150-175 nmol/L. Eat some spinach for vitamin K, that is fine. There has not been much research of the insulin resistance reducing effect of D3 supplementation. But a paper by Borissova et all showed that 1332IU per day of D3 for one month reduced insulin resistance in diabetic women by 21.4% and increased first phase insulin secretion by 34.4% - http://europepmc.org/abstract/med/12800453

Cell Wall Inflammation

Call walls are made of fat. So it is fats that cause the trouble even though carb intolerance is the result. So we have to eat low carb and high fat. But there is the catch22. High fat will increase insulin resistance and high carb will increase blood sugar so what can we do? Well in July 2016 I finally asked the correct question. And it was this. What types of fat cause insulin resistance and which types of fat reserves it and which types have no effect. We must be more discerning about which types of at we eat and why.

Here is the answer in more detail as far as I presently understand...

Fat	Formula	Type	Omega	Effect on Insulin Resistance
Caprylic Acid	8:0	Saturated		Mixed
Capric Acid	10:0	Saturated		Mixed
Lauric Acid	12:0	Saturated		No good for me
Myristic Acid	14:0	Saturated		No good for me
Palmitic Acid	16:0	Saturated		Bad
Stearic Acid	18:0	Saturated		Bad
Arachidic Acid	20:0	Saturated		Good
Trans Fats	Isomer	Poly		Very Bad
Palmitoleic Acid	16:1n7	Mono	7	Excellent
Oleic Acid	18:1n9	Mono	9	OK
Linoleic Acid	18:2n6	Poly	6	Bad
Arachidonic Acid (ARA)	20:4n6	Poly	6	Bad
α Linolenic Acid	18:3n3	Poly	3	Quite Good
EPA	20:5n3	Poly	3	Excellent
DPA	22:5n3	Poly	3	Good
DHA	22:6n3	Poly	3	Excellent

The body does metabolise polyunsaturated fats into longer chain varieties to a small extent. It does not appear to do this with saturated fats.

Links to the research for the above are here...

Lauric and Myristic Acids verses Palmitic Acid

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2937313/ Coconut oil (mainly Lauric and Myristic aicd) reduces insulin resistance in diabetic rats and reduces oxidative stress increasing superoxide dismutase levels and improves blood lipids and reduces atherosclerosis, whereas Palm oil (mainly palmitic SFA) does the opposite. This is an important study for diabetics. Eat coconut oil and coconut butter, not dairy fat.

N+GNO = Normal rats fed Ground Nut Oil (Supposed to be a control feed)
D+GNO = Diabetic rats fed Ground Nut OIl
D+CO = Diabetic rats fed Coconut Oil (Lauric and Myristic Acid)
D+PO = Diabetic rats fed Palm Oil (High in Palmitic Acid)

Effect of saturated fatty Coconut oil verses Palm oil on antioxidant enzymes in normal and diabetic rats (n = 6)

Parameters	N + GNO	D + GNO	D + CO	D + PO
SOD∆	32.39 ± 0.6	27.84 ± 0.8**	30.39 ± 0.6	26.04 ± 0.9***
Catalase∆	175.7 ± 4.8	163.3 ± 4.9	172.2 ± 3.5	160.8 ± 4.9
Lipid peroxidation∇	1.32 ± 0.04	1.56 ± 0.07*	1.50 ± 0.03	1.63 ± 0.06**

Effect of saturated fatty acid rich dietary vegetable oils on the lipid profile in normal and diabetic rats (n = 6)
TC = Total Cholesterol. TG = Triglycerides

Parameters	N + GNO	D + GNO	D + CO	D + PO
TCf	61.86 ± 1.58	77.99 ± 2.17***	67.17 ± 2.14##	81.34 ± 2.49***
TGf	118.3 ± 2.54	131.5 ± 4.59	121.6 ± 3.0	152.7 ± 4.41***,##
HDL-Cf	22.7 ± 0.64	25.71 ± 0.57*	24.27 ± 0.78	23.7 ± 0.66
Non-HDL-Cf	39.17 ± 2.03	52.28 ± 2.41**	42.9 ± 2.43#	57.64 ± 2.37***

"Myristic acid was positively associated with fasting insulin (β=0.47, p<0.001), 2h insulin (β=0.53, p=0.02) and HOMA index (β=0.455, p<0.001). Palmitic acid was associated with 2h glucose (β=2.3×10-2, p<0.001) and 2h insulin (β=5.6×10-2, p=0.002) and stearic acid was associated with fasting glucose (β=4.8×10-3, p=0.006). - http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3307791/

"90 % of diabetics are insulin resistant. Since insulin is what transfers the glucose in the blood into the cells, the glucose builds up in the blood while the cells starve. Ketones are another fuel source that can enter the cells without insulin. The liver can convert fats to ketones, but it only does that when the blood sugar is low so that doesn’t help a diabetic. However coconut oil converts to ketones any time, providing a high energy fuel to the cells even when the blood sugar is high." http://caryoptometric.com/2015/07/13/in-defense-of-coconut-oil-1044/

"Population studies of societies that consume much of their calories from the saturated fats of coconut oil show that diabetes is very rare. A study done in India in 1998 showed that when Indians abandoned traditional fats like ghee and coconut oil, and started using polyunsaturated fats like sunflower or safflower oils, that the rates of diabetes became alarmingly high.
Studies carried out in many South Pacific Island countries have revealed the same thing: when the traditional diet high in coconut oil is abandoned in favor of more modern foods that are highly processed, including polyunsaturated vegetable oils, there is a direct increase in the rate of diabetes and other western diseases." http://drelenamorreale.com/?p=619

HOWEVER - I tried it and after two days of coconut butter and coconut milk I had to walk 20% longer. It is a disaster - I cannot recommend it. My experiences support the lancet study on saturated fates types not the above.

Mixed Evidence for Caprylic and Capric Acid (not very good for cholesterol)

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/ Caprylic and Capric acids improve fasting glucose !
http://ajcn.nutrition.org/content/79/4/564/F1.expansion.html Caprylic and Capric acids worsen fasting glucose and increase cholesterol and blood lipids!

Archacidic Acid reduces insulin resistance

http://www.ncbi.nlm.nih.gov/pubmed/11459807 Arachidic Acid appears to be good

Mono unsaturated fats reduce insulin resistance (but not in my experience)

http://www.drrobertmaki.com/does-saturated-fat-cause-insulin-resistance-drs-188/
http://www.ncbi.nlm.nih.gov/pubmed/15297079 Monounsaturated fat improves insulin resistance.
http://www.ncbi.nlm.nih.gov/pubmed/10889805 Monounsaturated fat improves insulin resistance. If total fat intake is more than 38% then the beneficial effect of monounsaturated fat disappear. but this may be because of Omega6 in the diet. They did not take account of that.
https://www.researchgate.net/publication/12017583_Vessby_B_Unsitipa_M_Hermansen_K_et_al_Substituting_dietary_saturated_for_monounsaturated_fat_impairs_insulin_sensitivity_in_health_men_and_women_the_KANWU_study_Diabetologia_44_312-319 MUFA is better that SFA for fat intake less than 37%. BUT both groups had 6% PUFA of total fats. So increasing total fat increased Omega6.

"Insulin resistance can be characterized as a metabolic dysfunction that is often mediated by increased inflammation. Much of that inflammation may be diet-induced via the role of various dietary fatty acids. In particular, omega-6 and saturated fatty acids (especially arachidonic acid (AA) and palmitic acid) can be viewed as pro-inflammatory molecules, whereas omega-3 fatty acids (especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)) can be viewed as anti-inflammatory molecules. This is because they have the ability to function as the necessary substrates to generate resolvins as well as binding to specific binding proteins that can decrease insulin resistance in an organ." - https://lipidworld.biomedcentral.com/articles/10.1186/s12944-015-0123-1

http://ajcn.nutrition.org/content/76/2/331.full WOW High fat mono 11:19:8 SFA:MUFA:PUFA diet gives lower fasting glucose than low fat poly 11:10:10. So MUFA helps and is good.
https://www.dovepress.com/palmitoleic-acid-reduces-intramuscular-lipid-and-restores-insulin-sens-peer-reviewed-fulltext-article-DMSO Palmitoleic acid restores insulin sensitivity in sheep - Macamadia nuts are the best source of it.

"The infusion of oleic acid in the third cerebral ventricle resulted in a marked decline in the plasma insulin concentration (0.9± 0.1 vs. 2.1± 0.4 ng/ml) and a modest decrease in the plasma glucose concentration (139± 2 vs. 152± 3 mg/dl) compared with ICV vehicle (Fig. 1Cand D). These changes were detectable within 1 hour from the start of the infusion and suggested that ICV oleic acid may enhance insulin sensitivity". - http://diabetes.diabetesjournals.org/content/51/2/271

Sea buckthorn oil is 40% palmitoleic acid but is full of palmitic acid which is a disaster.

http://www.lifeextension.com/magazine/2014/4/omega-7-protects-against-metabolic-syndrome/page-02?p=1 Palmitoleic acid Omega7 supplementation for Type2. Provinal Omega7 licenced by tersus. Actually the one from Swanson looks the best value.

Spirulina

There are some studies which hold very promising results for Spirulina in the treatment of Insulin Resistance.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4805148/ Spirulina Versicolor at 50mg/kg wipes out insulin resistance in fructose fed rats.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257696/ HIV patients increased insulin resistance by 224.7% after 8 weeks of 19 grams of Spirulina Platensis per day.
http://bio.fst.uin-alauddin.ac.id/e-learning/bio_file/M.E.%20Gershwin%20&%20Amha%20Belay%20-%20Spirulina%20in%20Human%20Nutrition%20and%20Health%20[2008].pdf T2D patients were given 2g per day of spirulina and HbA1c was reduced from 8.8 to 8.2% over 9 weeks.

However the University of Mexico school of medicine found no improvement in glucose levels after 6 weeks of 5 grams per day of Spirulina Maxima. https://www.ncbi.nlm.nih.gov/pubmed/18039384

BUT I tried it and it made no difference at all. The 224.7% improvement was seen for people with HIV, and it worked for rats. But the one test with regular diabetics (by the University of Mexico) produced no improvement in glycaemic control and that is what I found too - Sorry!

The Best Butters and Margarines

The solution for butters and margarines is almost impossible in the UK. They are all hopeless. Even Flora Pro Activ and Benecol light are disasters. Benecol light has more trans fat than butter. Flora Pro Activ will not specify what the ratio of Omega6 poly to mono is, so you have no idea what you are eating. They presumably want to keep their options open for value purchasing. If you can find a guaranteed high mono, low poly, low sat spread then go for it. I cannot find such a thing although the USDA and Australian databases do have data for such spreads without brand names.

The Best Nuts

Macadamia = Fantastic,
Hazelnut = OK.
Some roasted peanuts = Perhaps if you believe the data
Unroasted peanuts = No
Almonds = Slightly too much Omega6

All other nuts are no good for insulin resistance. Here is the table. 16:1n7 is Palmitoleic Acid (Omega7 mono). 18:1n9 is Oleic Acid (Omega9 mono).

Food	DB	Net Carb	Sat	Mono	Omega6	Omega3	16:0	18:0	20:0	16:1n7	18:1n9	IndexD
Macadamia nuts, raw	US	5.2	12.1	58.9	1.3	0	6.04	2.33	1.94	13	43.8	-26.11
Macadamia nuts, dry roasted, no salt added	US	5.4	11.9	59.3	1.3	0	5.93	2.28	1.94	12.7	44.4	-25.94
Macadamia nuts, dry roasted, with salt added	US	4.8	11.9	59.3	1.3	0	5.93	2.28	1.94	12.7	44.4	-25.94
Macadamia, raw, unsalted	OZ	4.5	10.04	59.64	0.92	0.2						-2.82
Macadamia, roasted, salted	OZ	4.4	10.05	59.25	1.64	0.33						-1.94
Hazelnut, with or without skin, raw, unsalted	OZ	5.1	2.7	48.78	7.04	0.12						-1.76
Macadamia nuts, raw	NO	5.6	12.1	58.9	1.3	0.2						-0.46
Hazelnuts or filberts, blanched	US	6	4.67	48.2	5.5	0	3.18	1.43	0.06	0.12	48	0.35
Hazelnuts	NO	4.8	4.5	45.7	7.8	0.1						1.52
Hazelnuts, kernel only	UK	6	4.55	49.23	6.5	0.12	3.16	1.09	0.12	0.18	48.99	1.92
Peanuts, roasted, salted, Eldorado	NO	10.7	6.8	39.5	2.9	0.2						2.51
Hazelnuts or filberts	US	7	4.46	45.7	7.83	0	3.1	1.26	0.1	0.12	45.4	3.47
Hazelnuts or filberts, dry roasted, no salt added	US	8.2	4.51	46.6	8.4	0	3.18	1.27	0.06	0.12	46.4	4.28
Peanuts, roasted, salted, Maarud	NO	10.9	7	33	4	0						6.09
Peanut, with skin, raw or dry roasted, unsalted	OZ	8.9	8.19	32.67	3.87	0						6.91
Peanuts, roasted, with salt, unspecified	NO	9.5	7.8	32.8	6.1	0.1						8.29
Almond, with or without skin, roasted, salted	OZ	6.3	3.69	36.14	12.85	0.01						8.50
Almond, without skin, blanched, unsalted	OZ	5.1	3.36	36.38	13.55	0						8.58
Almond, with or without skin, raw, unsalted	OZ	6.4	3.72	36.46	12.97	0.01						8.61
Peanuts, all types, boiled, with salt	US	12.5	3.06	10.9	6.95	0	2.3	0.49	0	0	10.6	8.73
Almonds	NO	6.3	3.7	30.9	12.3	0						8.81
Almonds, without peel	NO	5.6	4	33.4	12.4	0						9.21
Peanut, with skin, roasted, with oil, salted	OZ	14.4	8.98	35.83	4.24	0						9.25
Peanut, without skin, roasted, with oil, salted	OZ	14.1	9.18	36.62	4.34	0						9.46
Peanut, without skin, roasted, with oil, unsalted	OZ	14.1	9.18	36.62	4.34	0						9.46
Almond, with or without skin, roasted, unsalted	OZ	6.4	3.93	37.28	13.72	0.14						9.46
Almonds	US	9.1	3.8	31.6	12.3	0	3.08	0.7	0.01	0.24	31.3	10.07
Almonds, blanched	US	8.8	3.95	33.4	12.4	0	3.27	0.67	0	0.24	33.1	10.50
Almonds, dry roasted, no salt added	US	10.1	4.09	33.1	12.9	0.01	3.35	0.7	0.01	0.26	32.8	11.04
Almonds, dry roasted, with salt added	US	10.1	4.09	33.1	12.9	0.01	3.35	0.7	0.01	0.26	32.8	11.04
Almonds, oil roasted, lightly salted	US	7.2	4.21	34.8	13.5	0	3.3	0.91	0	0.21	34.6	11.40
Almonds, oil roasted, no salt added	US	7.2	4.21	34.8	13.5	0	3.3	0.91	0	0.21	34.6	11.40
Almonds, oil roasted, with salt added	US	7.2	4.21	34.8	13.5	0	3.3	0.91	0	0.21	34.6	11.40
Peanuts, all types, dry-roasted, with salt	US	12.9	7.72	26.2	9.72	0.03	3.98	1.2	0.57	0.03	25.4	12.96
Peanuts, all types, dry-roasted, no salt	US	12.9	7.72	26.2	9.72	0.03	3.98	1.2	0.57	0.03	25.4	12.96
Pistachio nuts, roasted, with salt	NO	9.1	5.5	23.7	13.5	0.3						15.57
Peanuts, Virginia, oil-roasted, with salt	US	11	6.34	25.2	14.6	0	4.5	1.15	0	0.05	24.6	16.32
Peanuts, Virginia, oil-roasted, no salt	US	11	6.34	25.2	14.6	0	4.5	1.15	0	0.05	24.6	16.32
Pecan nuts	NO	4.4	6.2	40.8	20.6	1						16.74
Peanuts, roasted, salted, Polly	NO	6.9	9.8	25.9	11.4	0						17.28
Pecans, dry roasted, with salt added	US	4.2	6.28	44	19.6	0	4.39	1.82	0.07	0	43.7	17.59
Pecans, dry roasted, no salt added	US	4.2	6.28	44	19.6	0	4.39	1.82	0.07	0	43.7	17.59
Peanuts, Virginia, raw	US	8	6.43	25.6	14.7	0	4.96	1.27	0	0.05	24.7	17.82
Peanuts, raw	NO	7.6	6.8	24.4	15.6	0						18.40
Peanuts, all types, oil-roasted, no salt	US	5.9	8.69	26	15.2	0	5.04	1.4	0.67	0.04	25.2	18.50
Peanuts, all types, oil-roasted, with salt	US	5.9	8.65	26	15.2	0	5.05	1.4	0.67	0.04	25.2	18.51
Pistachio, roasted, salted	OZ	15.6	5.72	26.3	15.57	0.29						18.91
Peanuts, kernel only, plain, unsalted	UK	12.5	8.66	22.03	12.75	0.35	4.71	1.19	0.53	0	21.55	18.97
Pecans	US	4.3	6.18	40.8	20.6	0	4.37	1.75	0.07	0	40.6	19.06
Pistachio nuts, dry roasted, with salt added	US	17.3	5.64	24.5	13.1	0.21	4.99	0.56	0.03	0.46	23.9	19.10
Pistachio, raw, unsalted	OZ	15.8	5.8	26.7	15.82	0.29						19.28
Pistachio nuts, dry roasted, no salt added	US	18	5.64	24.5	13.1	0.21	4.99	0.56	0.03	0.46	23.9	19.45
Peanuts, all types, raw	US	7.6	6.28	24.4	15.6	0	5.15	1.1	0	0.01	23.8	19.53
Pecan, raw, unsalted	OZ	4.9	4.54	39.32	24.33	0.62						19.70
Pistachio nuts, raw	US	16.6	5.91	23.3	14.1	0	5.26	0.48	0.05	0.49	22.7	19.89
Peanuts, Spanish, raw	US	6.3	7.1	22.3	17.2	0	5.67	1.29	0	0.04	21.8	20.30
Peanuts, Valencia, raw	US	12.2	7.33	21.4	16.5	0	5.44	1.24	0	0.04	20.9	20.43
Peanuts, Spanish, oil-roasted, no salt	US	8.5	7.55	22.1	17	0	5.61	1.27	0	0.04	21.5	20.61
Peanuts, Spanish, oil-roasted, with salt	US	8.5	7.55	22.1	17	0	5.61	1.27	0	0.04	21.5	20.61
Peanuts, Valencia, oil-roasted, no salt	US	7.4	7.89	23.1	17.8	0	5.86	1.33	0	0.05	22.5	21.25
Peanuts, Valencia, oil-roasted, with salt	US	7.4	7.89	23.1	17.8	0	5.86	1.33	0	0.05	22.5	21.25
Pecans, oil roasted, with salt added	US	3.5	7.24	41	22.6	0	4.97	1.85	0.14	0.02	40.7	21.64
Pecans, oil roasted, no salt added	US	3.5	7.24	41	22.6	0	4.97	1.85	0.14	0.02	40.7	21.64
Brazil nuts	NO	2.6	15.1	24.5	22.3	0						31.18
Walnuts, black, dried	US	2.78	3.48	15.4	33.8	2.68	1.93	1.55	0	0.04	15.1	33.50
Brazilnuts, dried, unblanched	US	4.2	16.1	23.9	24.4	0.02	9.63	6.24	0.17	0.21	23.6	34.87
Brazil, with or without skin, raw, unsalted	OZ	2.4	14.8	21.81	29.01	0.02						38.14
Walnuts	NO	2.7	6.1	8.9	38.1	9.1						38.47
Brazil nuts, kernel only	UK	3.1	17.41	22.36	25.43	0	10.17	7.11	0	0.26	22.1	38.47
Walnuts, dry roasted, with salt added	US	10.8	5.36	8.37	35.7	0	3.85	1.45	0	0	8.24	40.33
Walnuts, kernel only	UK	3.3	7.47	10.67	39.29	7.47	4.91	1.38	0.46	0.13	10.54	40.56
Walnuts, english	US	7	6.13	8.93	38.1	0	4.4	1.66	0.06	0	8.8	42.48
Walnut, raw, unsalted	OZ	3	4.43	12.11	43.34	6.28						42.54

The Best Oils

Macadamia nut oil
Hazelnut oil
High oleic (70% or more) Sunflower oil
High oleic (70% or more) Safflower oil
Extra Virgin Olive oil.

Oleic acids are mono unsaturated. But steer well clear of regular sunflower or safflower oils as they are almost the worst oils being mainly Omega6 (hence the marketing of the high oleic Omega9 variety). Here is the table...

Food	DB	Sat	Mono	Omega6	Omega3	Trans	IndexD
Bearded sea Oil, l (Oogruk) (Alaska Native)	US	10.9	47.1	1.28	30	0.00	-127.05
Salmon oil	US	19.9	29	1.54	38.1	0.00	-125.20
Cod liver oil, capsules, Møllers Dobbel	NO	9.2	9.3	1.5	36.1	0.00	-117.98
Menhaden oil	US	30.4	26.7	2.15	30.9	0.00	-94.84
Cod liver oil, Møllers tran	NO	13.5	46.3	1.9	26	0.00	-87.18
Sardine oil	US	29.9	33.8	2.01	27.1	0.00	-80.65
Cod liver oil, Nycoplus Apotekets tran	NO	16	47.3	1.8	24.5	0.00	-79.78
Cod liver oil	US	22.6	46.7	0.94	20.7	0.00	-78.96
Cod liver oil	UK	21.1	44.6	3.5	24.4	0.00	-76.07
Beluga, Oil, whale (Alaska Native)	US	14.5	54.2	0.98	9.21	0.00	-64.79
Spotted seal Oil, (Alaska Native)	US	14.7	54.5	1.31	15.8	0.00	-60.83
Herring oil	US	21.3	56.6	1.15	14.2	0.00	-50.55
Macadamia oil	OZ	13.58	80.59	1.24	0	0.05	-5.13
Sunflower Oil, high oleic (70% & over)	US	9.86	83.7	3.61	0.19	0.00	-5.11
Linseed or flaxseed oil	OZ	8.51	17.78	14.15	54.59	0.05	-3.42
Flaxseed Oil, cold pressed	US	8.98	18.4	14.4	53.4	0.09	-2.03
Flaxseed Oil, contains added sliced flaxseed	US	9.05	20.6	15.9	49	0.18	1.20
Hazelnut Oil	US	7.4	78	10.1	0	0.00	1.34
Olive oil, Extra Virgin	NO	13.9	74.5	6.9	0.6	0.00	1.94
Olive oil	NO	14	73.7	6.7	0.6	0.00	2.04
Hazelnut oil	UK	7.8	76.5	11.1	0.1	0.00	2.94
Nutmeg butter Oil	US	90	4.8	0	0	0.00	3.34
Olive oil	UK	14.3	73	7.5	0.7	0.00	4.14
Safflower Oil,salad or cooking, high oleic	US	7.54	75.2	12.7	0.1	0.10	4.30
Avocado Oil	US	11.6	70.6	12.5	0.96	0.00	5.14
Olive oil	OZ	15.32	71.21	8.27	0.46	0.00	5.60
Olive Oil, salad or cooking	US	13.8	73	9.76	0.76	0.00	5.84
Canola Oil, industrial, high oleic	US	6.79	72.7	13.4	2.39	0.96	6.58
Canola Oil, Natreon canola, high stability, non trans, high oleic (70%)	US	6.51	72	14.5	2.6	0.77	6.86
Canola oil	OZ	7.3	59.36	19.4	9.1	0.03	8.33
Rapeseed oil	UK	6.6	59.3	19.7	9.6	0.00	9.04
Average vegetable oil	UK	6.6	59.3	19.7	9.6	0.00	9.04
Palm kernel Oil, industrial, confection fat	US	87.6	5.41	0.83	0	0.00	9.05
Rapeseed oil	NO	7.3	59.3	20	7.7	0.00	9.40
Canola Oil	US	7.37	63.3	19	9.14	0.40	9.92
Rapeseed oil, cold pressed, Odelia	NO	7	60	21.2	8.1	0.00	9.96
Babassu Oil	US	81.2	11.4	1.6	0	0.00	10.32
Mustard seed oil	OZ	12.04	61.5	15.93	6.13	0.05	10.34
Almond Oil	US	8.2	69.9	17.4	0	0.00	10.52
Rapeseed and sunflower oil, Vita	NO	9	62	19	4.4	0.00	10.74
Coconut oil	UK	86.5	6	1.5	0	0.00	11.10
Ucuhuba butter Oil	US	85.2	6.7	2.9	0	0.00	11.16
Coconut Oil, industrial, confection fat, typical basis for ice cream coatings	US	86.5	5.68	1.45	0	0.00	11.29
Coconut Oil, industrial, principal uses candy coatings, oil sprays, roasting nuts	US	86	5.93	1.66	0	0.00	11.35
Coconut Oil	US	82.5	6.33	1.68	0.02	0.03	11.58
Blend of monounsaturated vegetable oils	OZ	6.88	57.89	19.59	9.9	1.34	13.39
Almond oil	OZ	6.02	65.2	24.28	0	0.05	14.20
Canola Oil, industrial, with antifoaming agent	US	7.62	62.1	17.9	6.4	1.62	14.87
Cooking spray oil, original PAM	US	5.03	49.8	15	7.19	0.00	15.31
Canola for salads Oil, industrial	US	7.76	61.1	18.8	7.63	1.77	16.59
Corn & canola Oil	US	8.03	58.5	23.3	5.8	0.33	17.00
Mustard Oil	US	11.6	59.2	15.3	5.9	0.00	17.41
Canola & red palm oil blend	OZ	15.58	54.86	17.32	7.32	0.29	17.42
Coconut Oil, industrial, (hydrogenated)	US	93.5	0.27	0	0	0.27	19.85
Apricot kernel Oil	US	6.3	60	29.3	0	0.00	20.90
Palm kernel Oil, industrial, (hydrogenated), intermediate grade	US	92.6	1.27	0.04	0	0.00	20.95
Rapeseed and sunflower oil, baking/frying, Melange	NO	6	77	38.3	4.1	0.00	23.41
Peanut oil	NO	16.5	54.4	21.4	1.3	0.00	23.78
Sunflower Oil, industrial, mid-oleic	US	9.01	57.3	28.9	0.04	0.22	25.64
Palm kernel Oil, industrial, (hydrogenated), confection fat	US	93.7	0.26	0	0	0.26	29.50
Butter oil, anhydrous	US	61.9	28.7	2.25	1.45	0.00	31.09
Teaseed Oil	US	21.1	51.5	22.2	0.7	0.00	31.82
Peanut Oil, salad or cooking	US	16.9	46.2	32	0	0.00	33.14
Vegetable oil	OZ	11.04	39.36	35.99	7.29	0.05	34.47
Palm & palm kernel Oil, industrial, fat (non-hydrogenated)	US	71.4	19.7	3.25	0	0.00	34.49
Corn, peanut, & olive oil	US	14.4	48	32.6	0.43	0.00	35.13
Peanut (groundnut) oil	UK	20	44.4	31	0	0.00	35.14
Palm kernel Oil, industrial, (hydrogenated), non-dairy	US	89	4.93	0	0	3.68	35.47
Cupu assu Oil	US	53.2	38.7	3.8	0	0.00	38.36
Sunflower Oil, linoleic, (partially hydrogenated)	US	13	46.2	35.3	0.9	0.00	38.70
Sheanut Oil	US	46.6	44	4.9	0.3	0.00	39.20
Sunflower Oil, linoleic (less than 60%)	US	10.1	45.4	39.8	0.2	0.00	39.24
Palm kernel Oil, industrial, (hydrogenated)	US	88.2	5.71	0	0	4.66	39.46
Soybean Oil, salad/ cooking, (partially hydrogenated)	US	14.9	43	34.9	2.6	0.00	40.40
Peanut oil	OZ	18.07	43.88	33.27	0.29	0.05	40.45
Rice bran Oil	US	19.7	39.3	33.4	1.6	0.00	43.68
Rice bran oil	OZ	22.94	39.67	31.64	1.15	0.38	45.73
Ghee made from vegetable oil	UK	46.72	38.92	9.31	0.17	0.08	46.08
Sesame oil	OZ	15.2	39.2	40.72	0.48	0.05	46.13
Sesame oil	NO	14.6	37.5	41.3	0.3	0.00	46.41
Cooking & salad oil, 0% diglycerides ENOVA	US	4.63	37	45.9	7.43	1.76	46.69
Sesame Oil, salad or cooking	US	14.2	39.7	41.3	0.3	0.00	46.74
Palm oil	NO	47.8	37.1	9.1	0.2	0.00	47.55
Sesame oil	UK	14.6	37.5	43.1	0.3	0.00	48.44
Palm oil	UK	47.8	37.1	10.1	0.3	0.00	48.66
Palm Oil	US	49.3	37	9.1	0.2	0.00	48.98
Oat Oil	US	19.6	35.1	39.1	1.79	0.00	49.47
Soybean Oil, lecithin	US	15	11	40.2	5.14	0.00	52.20
Walnut oil	NO	9.1	16.5	52.9	10.4	0.00	53.72
Palm oil	OZ	48.76	37	9.08	0.19	1.34	53.87
Cocoa butter Oil	US	59.7	32.9	2.8	0.1	0.00	54.48
Menhaden oil, fully hydrogenated	US	95.6	0	0	0	0.00	56.30
Soy oil	NO	14	23	50.4	5.6	0.00	56.41
Soybean Oil, salad/ cooking, (partially hydrogenated) & cottonseed	US	18	29.5	45.3	2.8	0.00	56.74
Corn oil	NO	12.2	28.5	52.6	1.4	0.00	57.12
Walnut Oil	US	9.1	22.8	52.9	10.4	0.00	57.26
Soya oil	UK	15.6	21.3	51.5	7.3	0.00	58.32
Soy Oil, industrial, refined	US	15.3	21.7	51.3	6.91	0.12	58.58
Sunflower oil	NO	10	28.4	56.4	0.4	0.00	59.14
Walnut oil	UK	9.1	16.5	58.4	11.5	0.00	59.36
Soy Oil, industrial, ultra low linolenic	US	14.9	28.9	50.9	1.24	0.31	59.37
Corn Oil, industrial & retail, all purpose salad or cooking	US	12.9	27.6	53.5	1.16	0.00	59.38
Maize oil	OZ	13.19	27.44	54.12	0.76	0.05	60.35
Soybean Oil, salad or cooking	US	15.7	22.8	51	6.79	0.53	60.45
Soybean oil	OZ	14.72	18.55	55.16	7.17	0.05	62.57
Sunflower oil	OZ	10.71	25.14	59.46	0.29	0.05	63.97
Tomatoseed Oil	US	19.7	22.8	50.8	2.3	0.00	64.82
Frying, blend oil	NO	27	44.9	50.6	5.2	0.40	65.90
Wheatgerm oil	NO	18.5	16.7	54.8	6.9	0.00	66.37
Soy Oil, industrial, low linolenic	US	15.1	21.4	56	2.96	0.67	67.11
Wheatgerm oil	UK	18.6	16.6	55.1	5.3	0.00	67.50
Wheat germ Oil	US	18.8	15.1	54.8	6.9	0.00	67.98
Sunflower oil	UK	12	20.5	63.2	0.1	0.00	69.12
Cottonseed oil	UK	26.1	18.3	50.1	0.1	0.00	69.58
Grapeseed oil	OZ	11.38	19.98	63.76	0.29	0.05	70.23
Cottonseed Oil, salad or cooking	US	25.9	17.8	51.5	0.2	0.00	71.50
Poppyseed Oil	US	13.5	19.7	62.4	0	0.00	71.96
Sunflower Oil, linoleic, (approx. 65%)	US	10.3	19.5	65.7	0	0.00	72.20
Blend of polyunsaturated vegetable oils	OZ	15.2	20.84	52.39	4.68	2.96	72.36
Cottonseed oil	OZ	25.9	17.8	51.5	0.2	0.05	73.07
Grapeseed Oil	US	9.6	16.1	69.6	0.1	0.00	75.24
Safflower Oil, salad or cooking, linoleic, (over 70%)	US	6.2	14.4	74.6	0	0.00	77.93
Safflower oil	OZ	9.37	13.58	72.27	0.29	0.05	78.33
Safflower oil	UK	9.7	12	73.9	0.1	0.00	79.98
Coconut oil	NO	86.5	6	1.7	0	0.00	86.70
Soy Oil, industrial, (partially hydrogenated ) & soy (winterized)	US	15.3	34.6	41	3.84	10.80	89.78
Copha oil	OZ	92.41	1.41	0.28	0	0.03	92.45
Soy Oil, industrial, (partially hydrogenated)	US	18.1	40.3	34.6	1.73	12.90	94.09
Cottonseed Oil, industrial, fully hydrogenated	US	93.6	1.53	0.29	0.2	0.67	94.24
Soy Oil, industrial, (partially hydrogenated	US	17.7	41.9	33	1.94	13.60	94.41
Soy Oil, industrial, fully hydrogenated	US	94	1.34	0.19	0.19	1.15	97.24
Canola Oil, industrial, (partially hydrogenated)	US	10.1	71.1	12.5	1.5	27.00	113.92
Soy Oil, industrial, (partially hydrogenated) & cottonseed	US	25.9	59.1	9.61	0.16	30.80	145.24
Soy Oil, industrial, (partially hydrogenated), palm	US	28.4	59.7	6.61	0	31.20	146.26
Soy Oil, industrial, (partially hydrogenated)	US	24.8	61.2	8.59	0.21	34.20	156.36

The Best Cheeses

Here is the deal with Cheese from Best to Worst. The best cheese for insulin resistance are the high protein almost zero fat ones that have now become commercially available. With these products you are basically eating whey protein in cheese form. But do experiment with Ewe and Goats cheese versus Cows cheese as 5% of the UK is lactose intolerant ...

Cheese	Source	Sat Fat	Trans Fat	Diabetic Index
Cottage Cheese, nonfat, uncreamed, dry, large or small curd	US	0.17	0.00	0.51
Cheese, quark	OZ	0.7	0.05	1.79
Cottage Cheese, with vegetables	US	2.65	0.13	1.85
Swiss Cheese, nonfat or fat free	US	0	0.00	2.27
Cottage Cheese, creamed, with fruit	US	2.31	0.11	2.34
Cottage Cheese, 1% milkfat, lactose reduced	US	0.64	0.32	2.34
Cottage Cheese, 1% milkfat, no sodium added	US	0.63	0.31	2.40
Cottage Cheese, 2% milkfat	US	1.24	0.07	2.47
Cottage Cheese, 1% milkfat	US	0.65	0.33	2.50
Cottage Cheese, 1% milkfat, with vegetables	US	0.62	0.31	2.56
American Cheese, nonfat or fat free	US	0	0.00	2.66
Cheese, ricotta, reduced fat	OZ	1.82	0.13	2.69
Mozzarella Cheese, nonfat	US	0	0.00	2.99
Cheddar Cheese, nonfat or fat free	US	0	0.00	3.03
Cheese, fermented skimmed milk, granular, caraway spiced, Pultost, Løiten	NO	0.6	0.00	3.05
Cheese, cottage, reduced fat	OZ	1.52	0.11	3.48
Ricotta Cheese, part skim milk	US	4.93	0.25	3.56
Cottage cheese	NO	2.8	0.20	3.70
Swiss Cheese, pasteurized process, low fat	US	3.3	0.16	3.82
Cream Cheese, fat free	US	0.64	0.32	3.85
American Cheese, pasteurized, low fat	US	4.41	0.22	4.26
Swiss Cheese, low fat	US	3.3	0.16	4.53
Cheese, cottage, regular fat	OZ	3.47	0.25	4.68
Cottage Cheese, creamed, large or small curd	US	1.72	0.86	5.25
Cheese, cream, plain, reduced fat (5% fat)	OZ	3.03	0.21	5.55
Cheese, fermented skimmed milk, granular, caraway spiced, Pultost, Hedmark	NO	0.6	0.00	5.55
Ricotta Cheese, whole milk	US	8.29	0.41	5.62
Cheese, ricotta, not further defined	OZ	4.27	0.30	5.62
Cheese, processed, with added phytosterols	OZ	3.69	0.09	5.79
Cheese, cheddar, processed, reduced fat (3%)	OZ	1.93	0.05	5.86
Cheddar or colby Cheese, low fat	US	4.34	0.70	6.08
Cheese sauce, from recipe	US	8.03	0.40	6.86
Cheddar or American Cheese, pasteurized, fat-free	US	0.5	0.00	7.05
Cheese, ricotta, regular fat	OZ	5.53	0.38	7.15
Cheese, cheddar, processed, reduced fat, not further defined	OZ	3.73	0.13	7.55
Cheese spread, American or Cheddar cheese base, reduced fat	US	5.65	0.33	7.85
Mozzarella Cheese, part skim milk	US	10.1	0.50	8.63
Parmesan Cheese, dry grated, reduced fat	US	13.3	0.66	8.66
Cheese, cheddar, processed, reduced fat (~8%)	OZ	5.56	0.13	8.84
Cheese, skimmed milk, matured, sharp, Gammelost	NO	0.4	0.00	8.85
Goat's Cheese, soft type	US	14.6	0.73	8.94
Mozzarella Cheese, whole milk	US	13.2	0.66	9.04
Provolone Cheese, reduced fat	US	11.3	0.56	9.19
Cheese, French, ripened, lowfat, Camembert	NO	7.1	0.40	9.36
Cheddar Cheese, pasteurized, reduced fat	US	8.85	0.44	9.95
Cheese, American pasteurized, reduced fat, with vitamin D	US	8.85	0.44	9.95
Mozzarella Cheese, low sodium	US	10.9	0.55	10.07
Muenster Cheese, low fat	US	10.9	0.55	10.12
Cheese, Mozzarella, fresh	UK	13.75	0.80	10.14
American cheddar Cheese, imitation	US	8.79	0.44	10.26
Camembert Cheese	US	15.3	0.76	10.33
Mozzarella Cheese, low moisture, part-skim	US	11.3	0.72	10.54
Cheese, American cold pack	US	15.4	0.77	10.66
Mozzarella Cheese, low moisture, part-skim, shredded	US	11.5	0.71	10.77
Neufchatel Cheese	US	12.8	0.64	10.80
Swiss cheese, pasteurized	US	15.5	0.77	10.90
Feta Cheese	US	14.9	1.00	10.94
Queso fresco Cheese, fresh	US	12.9	0.83	10.97
Cheese, soy	OZ	6.96	0.52	11.04
Limburger Cheese	US	16.7	1.00	11.36
Port de salut Cheese	US	16.7	0.84	11.41
Queso blanco Cheese	US	13.7	0.89	11.46
Monterey Cheese, low fat	US	14	0.70	11.50
Roquefort Cheese	US	19.3	0.96	11.59
Mozzarella Cheese, whole milk, low moisture	US	15.6	0.78	11.64
Cheddar Cheese, reduced fat	US	12.6	0.73	11.77
Brie Cheese	US	17.4	0.87	11.99
Gouda Cheese	US	17.6	0.80	12.01
Swiss Cheese, pasteurized	US	16	0.80	12.08
Tilsit Cheese	US	16.8	0.84	12.17
Cheese white dry, queso seco	US	13.7	0.88	12.27
American Cheese spread, pasteurized	US	13.3	0.66	12.38
Cheese, Halloumi	UK	16.58	0.78	12.47
Cheese, haloumi	OZ	11.03	0.36	12.51
Cheese, goats milk, full fat, soft, white rind	UK	17.91	0.97	12.52
Cheese, fetta (feta), reduced fat	OZ	9.26	0.64	12.56
Edam Cheese	US	17.6	0.70	12.73
Goat's Cheese, semisoft type	US	20.6	1.03	13.05
Mexican Cheese	US	17	0.85	13.09
Queso cotija Cheese, Mexican	US	17.5	0.88	13.10
Cheese, cheddar, reduced fat, not further defined	OZ	9.95	0.33	13.17
Romano Cheese	US	17.1	0.65	13.28
Cheese, cheddar, natural, plain, reduced fat (~ 15%)	OZ	9.87	0.32	13.31
Cheese, semihard, lowfat, Mozarella	NO	10	0.40	13.46
Monterey Cheese	US	19.1	0.96	13.47
Provolone Cheese	US	17.1	0.85	13.52
Cheese, hard, lean, Norvegia, Gulost	NO	10	0.40	13.71
Cheese, hard, lowfat, Jarlsberg	NO	10	0.40	13.71
Cheese, processed, plain	UK	14.32	1.13	13.92
Colby Cheese	US	20.2	1.00	13.97
Cheese, American pasteurized, vitamin D fortified	US	15.1	0.92	13.99
Cheese, American pasteurized, no added vitamin D	US	15.1	0.92	13.99
Blue Cheese	US	18.7	0.93	14.03
Brick Cheese	US	18.8	0.94	14.04
Cheese, cheddar, processed, reduced fat (~16%)	OZ	10.26	0.48	14.13
Cheese, Brie, with outer rind removed	UK	18.2	1.27	14.29
Fontina Cheese	US	19.2	0.96	14.29
Cheese, Port Salut, St Paulin type	UK	18.06	1.02	14.29
Cheese, Paneer	UK	15.43	1.27	14.33
Pimento Cheese, pasteurized	US	19.7	0.98	14.37
Cheddar or American Cheese, pasteurized, low sodium	US	19.7	0.98	14.39
Swiss cheese, low sodium	US	17.7	0.88	14.44
Cheese spread, cream cheese base	US	18	0.90	14.46
Caraway Cheese	US	18.6	0.93	14.53
Muenster Cheese	US	19.1	0.96	14.56
Parmesan Cheese, hard	US	16.4	0.82	14.66
Cheese, with vitamin D, lowfat	NO	10	0.60	14.66
Cheese, bocconcini	OZ	13.26	0.62	14.70
Cheese, Danish blue	UK	19.13	1.12	14.73
Cheshire Cheese	US	19.5	1.00	14.81
Queso asadero Cheese, Mexican	US	17.9	0.90	14.90
American Cheese, pasteurized, no added vitamin D	US	18.1	1.14	14.97
American Cheese, pasteurized, fortified with vitamin D	US	18.1	1.14	14.97
Cheddar Cheese	US	18.9	0.92	15.02
Cheese, hard, caraway spiced, lowfat, Nøkkelost	NO	11	0.40	15.16
Cheese, goat, soft	OZ	14.38	0.41	15.54
Cheese, Gouda	UK	20.33	1.05	15.61
Parmesan Cheese, shredded	US	17.4	0.87	15.73
Swiss cheese	US	18.2	0.99	15.76
Cheese, mozzarella, reduced fat	OZ	11.64	0.54	15.84
Cheese, cottage or cream, sweet chilli flavoured	OZ	5.83	0.40	16.04
Cheddar or colby Cheese, low-sodium	US	20.8	1.00	16.21
Queso anejo Cheese, Mexican	US	19	0.95	16.26
Cheese, mozzarella, not further defined	OZ	13.99	0.65	16.40
Cream Cheese	US	20.2	1.00	16.41
Cheese, mozzarella, regular fat	OZ	14.37	0.67	16.50
Cream cheese, goat milk, Snøfrisk, dill	NO	15	0.50	16.56
Cream cheese, goat milk, Snøfrisk, red onion and thyme	NO	15	0.50	16.56
Cream cheese, goat milk, Snøfrisk, chantarelle	NO	15	0.50	16.56
Cheddar Cheese, sharp, sliced	US	19.4	1.18	16.62
Queso chihuahua Cheese, Mexican	US	18.8	0.94	16.64
Parmesan Cheese, grated	US	15.4	0.88	16.72
Cheese, processed, stick shape with string texture	OZ	13.46	0.63	16.78
Gruyere Cheese	US	18.9	1.30	16.86
Cheese, fetta (feta), not further defined	OZ	14.3	0.97	17.20
Cheese, cheddar, processed, not further defined	OZ	15.33	0.61	17.20
Cheese, White Cheshire	UK	21.23	1.45	17.42
Cheese, Cheddar, English	UK	21.68	1.44	17.44
Cheese, Dolcelatte, rind removed	UK	22.23	1.37	17.71
Cheese, Mozarella	NO	15	0.50	17.81
Cream cheese, goat milk, Snøfrisk, coarseground pepper	NO	16	0.60	17.84
Cream cheese, goat milk, Snøfrisk	NO	16	0.60	17.84
Parmesan Cheese, low sodium	US	19.1	0.96	17.86
Goat cheese, chevre, Naturell	NO	17	0.60	17.92
Cheese, camembert	OZ	16.38	0.73	18.12
Cheese, fetta (feta), regular fat	OZ	15.13	1.03	18.19
Cheese, Lancashire	UK	21.04	1.60	18.21
Goat's Cheese, hard type	US	24.6	1.23	18.29
Cheese, Emmental	UK	20.59	1.42	18.32
Cheese, Parmesan, fresh	UK	19.25	1.14	18.36
Cheese, semihard, Port Salut	NO	16	0.60	18.44
Cheese, Stilton, blue	UK	23.02	1.51	18.47
Cheese, cheddar, processed, regular fat	OZ	16.89	0.73	18.91
Cheese, cheddar, natural, plain, reduced fat (~25%)	OZ	15.64	0.51	18.93
Cream cheese, garlic	NO	17	0.60	19.15
Cream cheese, with herbs	NO	17	0.60	19.15
Cream cheese, spices	NO	17	0.60	19.15
Cream cheese, plain	NO	17	0.60	19.15
Cream cheese, pepper	NO	17	0.60	19.15
Cheese, ripened, Camembert	NO	18	0.60	19.25
Cheese, processed, semihard, with bacon, Taffelost	NO	15.9	0.90	19.39
Cheese, cream, plain, reduced fat (25% fat)	OZ	16.14	1.10	19.41
Cheese, blue, Normanna	NO	18	0.60	19.50
Goat cheese, hard, white, Snøfrisk	NO	18	0.60	19.80
Cheese, hard, caraway spiced, Nøkkelost	NO	17	0.60	20.05
Cheese, hard, Norvegia, Gulost	NO	17	0.60	20.05
Cheese, hard, Jarlsberg	NO	17	0.60	20.05
Cheese, mozzarella, buffalo	OZ	17.62	0.97	20.17
Cheese, hard, Edam	NO	17	0.60	20.30
Cheese, grated	NO	17	0.60	20.30
Cheese, American pasteurized, imitation, no added vitamin D	US	8	0.13	20.38
Cheese, semihard, Norbo	NO	18	0.60	20.50
Cheese, edam	OZ	17.22	0.80	20.66
Cheese, pecorino style	OZ	17.55	0.57	20.75
Cheese, cream, fruit flavoured	OZ	16.03	0.90	20.81
Cheese, hard, matured, Norvegia	NO	18	0.60	21.00
Cheese, hard, Sveitser	NO	18	0.60	21.25
Cream cheese, pineapple and mandarin	NO	17	0.60	21.30
Cheese, roquefort	NO	20.2	0.60	21.42
Cheese, semihard, Crème Chérie	NO	19	1.00	21.45
Cheese, gorgonzola	NO	20.3	0.60	21.52
Cheese, provolone style	OZ	18.33	0.60	21.52
Cheese, cream, plain, not further defined	OZ	17.94	1.23	21.59
Cheese, hard, St. Paulin	NO	17.3	1.10	21.75
Cheese, hard, rich, Norvegia	NO	19	0.70	21.77
Cheese, soft, white mould coated, not further defined	OZ	19.7	0.89	21.89
Cheese, cheddar, not further defined	OZ	18.86	0.80	21.91
Cheese, romano style	OZ	17.64	0.82	21.94
Cheese, goat, firm	OZ	20.74	0.59	21.96
Cheese, cream, herb or spice flavoured	OZ	18.33	1.25	22.06
Cheese, cheddar, processed, babybel style	OZ	20.95	0.53	22.09
Cheese, smoked, regular fat	OZ	19.27	0.85	22.15
Cheese, white, unspecified	NO	17.7	1.00	22.37
Cheese, ripened, Brie	NO	21	0.70	22.52
Cheese, gouda	OZ	19.36	0.90	22.53
Cheese, cheddar, processed, stick style	OZ	19.73	0.50	22.63
Cheese, blue vein	OZ	20.71	0.95	22.63
Cheese, swiss	OZ	18.96	0.88	22.64
Cheese, jarlsberg	OZ	18.96	0.88	22.64
Goat cheese, hard, white, Balsfjord	NO	21	0.70	22.65
Cheese, hard, organic, Norvegia	NO	18	1.00	22.65
Cheese, with vitamin D	NO	18	1.00	22.69
Cheese, cheddar, regular fat, not further defined	OZ	19.94	0.85	22.85
Mozzarella Cheese substitute	US	3.71	0.18	22.92
Cheese, brie	OZ	20.93	0.94	23.17
Cheese, colby style	OZ	20.84	0.68	23.27
Cheese, cheshire	OZ	20.97	0.68	23.44
Cheese, Mascarpone	UK	29.48	1.81	23.48
Cheese, parmesan, fresh	OZ	18.23	0.84	23.53
Cheese, cheddar, natural, flavoured	OZ	20.64	0.91	24.00
Cheese, cheddar, natural, plain, not further defined	OZ	20.48	0.88	24.17
Cheese, neufchatel	OZ	19.74	1.37	24.31
Cheese, blue mold, Norzola	NO	23	0.80	24.85
Cheese, gloucester style	OZ	22.13	0.72	24.88
Cheese, havarti style	OZ	23.68	0.77	25.30
Cheese, cheddar, natural, plain, regular fat	OZ	21.65	0.96	25.40
Cream Cheese, low fat	US	9.1	4.55	25.61
Cheese, for burgers	NO	17.9	2.10	25.90
Cheese, hard, Parmesan	NO	19.3	1.10	26.35
Cheese, cream, plain, regular fat (35% fat)	OZ	22.08	1.52	26.57
Cheese, hard, Cheddar	NO	21.7	1.40	27.07
Cheese, semihard, Gräddost	NO	25	0.90	27.07
Cheese, semihard, Ridderost	NO	25	0.90	27.07
Cheese, blue mold, Selbu Blå	NO	26	0.90	27.97
Cheese, parmesan, dried, finely grated	OZ	21.07	0.98	27.97
Cheese, stilton, blue	NO	23	1.50	28.25
Cheese, blue, Royal Blue	NO	28	1.00	30.21
Gjetost Cheese	US	19.2	0.96	30.34
Cheesecake, fruit, individual	UK	7.54	0.23	30.39
Cheese, mascarpone	NO	29.5	1.80	36.21
Cheese puffs & twists, corn based, baked, low fat	US	2.1	0.10	39.27
Cheese, whey spread	NO	2.6	0.10	43.88
Cheese, whey spread	NO	5.2	0.20	44.25
Cheese, whey spread, with iron	NO	5.2	0.20	44.65
Cheese, whey, goat milk	NO	18	0.50	45.87
Cheese, whey, cow milk, lowfat	NO	10	0.40	47.94
Cheese, whey, cow and goat milk	NO	19	0.70	48.57
Cheese, whey, cow and goat milk, lowfat	NO	11	0.40	48.94
Cheese, whey, cow milk	NO	18	0.70	49.17
Cheese, whey, unspecified	NO	17	0.90	53.77

Eat more phosphate?

Mitochondria need phosphate to make ATP to make glycogen. So it would make sense to ensure you are getting enough phosphate. Here is a good table on foods rich in phosphate from down under.

https://www.health.qld.gov.au/nutrition/resources/renal_phosph_table.pdf Phosphate foods. Fresh not tinned Sardines/Pilchards for breakfast. Tinned have the Omega3 oil removed and replaced with Omega6 oil which does not go off so quickly.

Building muscles helps too

To fix type 2 we need to fix our glycogen battery. This means that we have to fix our muscles. But do remember that exercise does not change the fatty acid composition of skeletal muscle membrane diet does! http://jap.physiology.org/content/96/3/974

The medical profession understands that pregnant women can develop gestational diabetes. They become diabetic in the later stages of their pregnancy and then recover having given birth. Using the faulty battery analogy we can now hypothesize a reason for this. Imagine that the pregnant girl has enough battery capacity to store 110% of the glucose that she typically needed to store in a day before she became pregnant. So she is not diabetic. Then during the later stages of her pregnancy she is effectively 'eating for 2 people'. She now consumes say 133% of her normal diet and therefore needs to store 133% of her pre pregnant glucose intake. But her battery can only manage 110% of that. So she becomes diabetic until she delivers the baby at which point her glucose consumption returns to normal and she ceases being diabetic.

Likewise we can further explain why people with bariatric clamps (stomach bands) cease being diabetic initially. Imagine that you are obese and diabetic because your muscles and liver can only store around 75% of the glucose that they need to store. Then the other 25% of your glucose intake will float around in your blood raising your blood sugar until you can do some exercise and burn it off. You are diabetic because your battery cannot fully store the glucose you get from a typical day's diet of say 2000 kcal. But imagine now that you go on a very low kcal diet, say an 1000 kcal diet (either by choice or by having stomach band surgery). Well then you only need to store 50% of your normal glucose intake and you have a battery that can cope with 75% of it. So you are no longer diabetic whilst you are on the diet or whilst you have the clamp. But you cannot stay on a 1000 kcal diet indefinitely since the body needs a minimum of 1500-2000 kcal assuming you hardly move during the day! So you eventually have to migrate back to a weight maintaining diet which will be say 1750 kcal per day at you new lower weight. This is 85% of your previous intake but your battery can still only store the glucose from 75% of your previous intake so you will return to being diabetic once you finish losing weight.

Wikipedia has this under insulin resistance http://en.wikipedia.org/wiki/Insulin_resistance...

"Dietary fat has long been implicated as a driver of insulin resistance. Studies on animals observed significant insulin resistance in rats after just 3 weeks on a high-fat diet (59% fat, 20% carb.) Large quantities of saturated, monounsaturated, and polyunsaturated (omega-6) fats all appear to be harmful to rats to some degree, compared to large amounts of starch, but saturated fat appears to be the most effective at producing IR. This is partly caused by direct effects of a high-fat diet on blood markers, but, more significantly, ad libitum high-fat diet has the tendency to result in caloric intake that's far in excess of animals' energy needs, resulting in rapid weight gain. In humans, statistical evidence is more equivocal. Being insensitive to insulin is still positively correlated with fat intake, and negatively correlated with dietary fiber intake, but both these factors are also correlated with excess body weight.

The effect of dietary fat is largely or completely overridden if the high-fat diet is modified to contain nontrivial quantities (in excess of 5%-10% of total fat intake) of polyunsaturated omega-3 fatty acids [which is 1.25% - 2.5% of EPA/DHA since Omega3 from fish is 25% EPA/DHA - ed]. This protective effect is most established with regard to the so-called "marine long-chain omega-3 fatty acids EPA and DHA, found in fish oil; evidence in favor of other omega-3's, in particular, the most common vegetable-based omega-3 fatty acid, ALA, also exists, but it is more limited; some studies find ALA only effective among people with insufficient long-chain omega-3 intake, and some studies fail to find any effect at all. ALA can be partially converted into EPA and DHA by the human body, but the conversion rate is thought to be 10% or less, depending on diet and gender). The effect is thought to explain relatively low incidence of IR, type 2 diabetes, and obesity in polar foragers such as Alaskan Eskimos consuming their ancestral diet (which is very high in fat, but contains substantial amounts of omega-3). However, it is not strong enough to prevent Insulin Resistance in the typical modern Western diet (due to the trivial quantity of Omega 3 fatty acids in the Western diet - added). Unlike their omega-6 counterparts (which can be cheaply produced from a variety of sources, such as corn and soybeans), major sources of omega-3 fatty acids remain relatively rare and expensive. Consequently, the recommended average intake of omega-3 for adult men in the United States is only 1.6 grams/day, or less than 2% of total fat; the actual average consumption of omega-3 in the United States is around 1.3 grams/day, almost all of it in the form of ALA; EPA and DHA contributed less than 0.1 grams/day."

So out of date conventional medical wisdom is that it is caused essentially by visceral fat, body tissue fat, especially around the liver and the pancreas. This is why one diets to lose belly fat to improve insulin sensitivity. And I have done that and yes it improved my glucose tolerance. But it did not fix my diabetes. If you are obese and have mild type 2 then losing weight may entirely reverse it. But if you were average weight (as I was) and develop serious type 2 (as I did), then losing weight down to a normal BMI of 22½ for a woman and 24 for a man will help, but will not reverse it. But if you lose muscle mass during your weight loss your type 2 will actually get worse. So please do not go on a very low calorie diet and do keep exercising.

It is not true to say that for most type 2 diabetics there is a weight at which the disease is reversed.

The Newcastle diabetic reversal paper http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3168743/ is misleading in that respect in my opinion. I went from 176lbs to 138lbs and found that losing weight below 142 lbs actually made my apparent insulin resistance worse.

This is because insulin resistance is not caused only by body fat it is caused by excessive myocellular ROS.

The Western diet has far too much Omega 6 polyunsaturated fatty acid and far too little Omega 3 polyunsaturated fatty acid in it. The Omega6:Omega3 ratio is around 15-25 to 1. Whereas early man who foraged for food enjoyed something more like a 1:1 ratio. A healthy ratio for these two fats is around 3:1. We recommend 3:1 for a few months to redress the balance. A high Omega6:Omega3 ratio causes inflammatory diseases such as cardio vascular disease and type 2 diabetes. So getting the ratio right will reduce insulin resistance by reducing inflammation of your muscle cell membranes.

But quite obviously since glycogen is stored in muscle cells, the more muscle you have the less diabetic you become. Regrettably the older you get the less muscle you generally have.

This table shows how apparent insulin resistance varies with age in the normal population - see http://diabetes.diabetesjournals.org/content/53/11/2867.full.pdf

Age	26-44	45-51	52-59	60-75	Average
Insulin Sensitivity	7.86+0.7	6.53+0.4	6.63+0.6	5.40+0.5	6.6+0.3

Now 80% of glucose is burnt by our muscles. So how does skeletal muscle mass vary with age? Well, muscle mass decreases by about 10% between 20 and 50 years old. Then it decreases more quickly to 40% at 80 years old. http://sriechman.tamu.edu/649/Gender/Gender%20Muscle%20mass%20strength%204.pdf

So skeletal muscle mass varies in precisely the same way with age as insulin sensitivity does for non diabetic people. Furthermore muscle strength decreases in precisely the same way. So there is a very close correlation between insulin sensitivity and muscle strength/mass. They all reduce by around 10% between 20 and 50 years old and then by another 30% between 50 and 80 years old. Putting this in simple terms. The older you get, the weaker your muscles become, so the worse they are at burning glucose, so the more insulin resistance you have. This is particularly true of people with sedentary lifestyles. So there is a 3rd way to reverse insulin resistance. And that is to build up more and stronger skeletal muscle. You cannot do this on a very low calorie diet!

Here is a graph showing the percentage of the US population with Diabetes of both types which has actually been diagnosed - see http://www.cdc.gov/diabetes/statistics/prev/national/figbyage.htm

Age	0-44	45-64	65-74	75+
2008	1.6	11.7	19.9	17.7
2009	1.7	12.2	20.4	19.0
2010	1.7	12.2	21.2	19.6
2011	1.6	12.2	21.8	20.0

The reason that the percentage of people with the disease drops off above 75 is that sadly diabetics do not normally live that long! Their life expectancy is 10% less than normal. Here is the graph of the incidence of diagnosed diabetes for the young the middle aged and the old - see http://www.cdc.gov/diabetes/statistics/incidence/fig3.htm...

All of this data is saying the same thing. It is saying that ones 'insulin resistance' increases with age and the incidence of diabetes increases with age - whereas we all know that our muscle mass and our muscle strength decreases with age.

So actually 'insulin resistance' is not only caused by having excessive ROS in your muscle cells. It is also caused by not having the muscle mass there in the first place. Obviously insulin cannot force glucose into a muscle cell which is no longer there! This is a part of the picture that the medical establishment has largely overlooked and that took me 7 months to understand since diagnosis in November 2012. Most scientific papers hypothesise that insulin resistance causes muscle loss - which is true to some extent. But obviously the reverse is true as well. If you had no muscle you would have enormous insulin resistance! There is a paper in the Journal of clinical Endocrinology and Metabolism (July 21, 2011) that gets it - see http://www.medscape.com/viewarticle/747526. Here is a quote from Medscape.com...

The researchers found that each 10% increase in Skeletal Muscle Index was associated with an 11% relative reduction in Insulin Resistance (95% confidence interval [CI], 6% - 15%) and a 12% relative reduction in Pre Diabetes Mellitus prevalence (95% CI, 1% - 21%). Overall, increases in muscle mass above even average levels were associated with additional protection against insulin resistance and prediabetes.

According to the researchers, these findings underscore "the public health importance of monitoring muscle mass (relative to body size) in addition to body mass index and waist circumference in assessing an individual's metabolic health." They also suggest "a potential role for muscle-building exercises in preventing metabolic dysfunction."

The researchers also found that the link between muscle mass and diabetes was even stronger among people without diabetes versus those with diabetes, which may be related to the effect of diabetes on muscle tissue.

"It is known that the pathophysiology of DM [diabetes mellitus] causes atrophy of muscles, due to declines in the activity of anabolic hormones (e.g. IGF-1 [insulin-like growth factor 1], testosterone, ghrelin), increased inflammation, increased expression of acrogens that increase protein degradation, and the detrimental effects of DM on blood supply to muscle," they explain.

Independent commentator Wataru Aoi, PhD, with the Kyoto Prefectural University, in Kyoto, Japan, points out that these findings are important because it is well known that exercise improves insulin sensitivity...

But it has not been demonstrated before that there is a relationship between skeletal muscle mass and insulin sensitivity.

"This study demonstrated that there is an inverse correlation," Dr. Aoi told Medscape Medical News. "The findings do suggest that patients at risk of diabetes should be counselled to perform exercise including resistance training," he said.

So July 2011 was the date when the medical profession first demonstrated clinically that the less muscle you have the more insulin resistance you have.

Other useful supplements

Vitamin D3
Magnesium
Cinnamon
Raw Garlic
Green Tea
Moringa leaf tea
30 ml Pomegranate juice which means 5 grams of carbs or Life Extension Pomegranate extract pills

http://www.soulcysters.net/showthread.php/216892-The-4-Must-Do-s-to-Treat-Insulin-Resistance-(Pcos-Mentioned) Green Tea and Garlic.

Magnesium: In 3 studies, cited in the Life Extension Foundation magazine, daily oral magnesium supplementation substantially improved insulin sensitivity by 10% and reduced blood sugar by 37%.

1. Guerrero-Romero F, Tamez-Perez HE, Gonzalez-Gonzalez G, et al. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial. Diabetes Metab. 2004 Jun;30(3):253-8.
2. Rodriguez-Moran M, Guerrero-Romero F. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003 Apr;26(4):1147-52.
3. Yokota K, Kato M, Lister F, et al. Clinical efficacy of magnesium supplementation in patients with type 2 diabetes. J Am Coll Nutr. 2004 Oct;23(5):506S-9S.

Magnesium supplementation also has significant cardio vascular benefits. The US government recommends which is 320 mg/day for women and 420 mg/day for men. Magnesium supplementation is therefore a basic requirement for health for most people. (Discuss this with your doctor if you have kidney disease or electrolyte disorders.)

Flavonoids. Naturally occurring flavonoids such as Reservatrol and Polyphenols from Green Tea, Cocoa and Apples (an apple a day keeps the doctor away) are useful for reducing inflammation.

Vanadium supplementation is too dangerous - http://www.diabetesnet.com/vanadium-diabetes

A study comparing the effects of dark chocolate, containing beneficial cocoa polyphenols, with white chocolate (non-cocoa), 100 grams per day for 15 days, showed that only dark chocolate improved insulin sensitivity. But there again addiction to chocolate can cause diabetes!

Researchers have also found that cinnamon helps to diminish the dangerous after-meal surge in blood glucose, due to water-soluble polyphenols contained in this spice.

2 glasses of red wine (12 oz) per day has been found to improve insulin responses in people with diabetes. Resveratrol suppresses inflammatory mediators and powerfully inhibits matrix metalloproteinase, a trigger for atherosclerotic plaque rupture that results in heart attack and stroke (Oak MH, El BJ, Anglard P, Schini-Kerth VB. Red wine polyphenolic compounds strongly inhibit pro-matrix metalloproteinase-2 expression and its activation in response to thrombin via direct inhibition of membrane type 1-matrix metalloproteinase in vascular smooth muscle cells. Circulation. 2004 Sep 28;110(13):1861-7). This improvement may be due to the suppression of hepatic gluconeogenesis which occurs when the liver is busy dealing with the alcohol in the wine!

A glass of red wine (about 6 oz or 180 mL) averages just 500 micrograms of resveratrol. In addition, resveratrol content in red wines varies enormously depending on type of grape, soil characteristics, methods of barreling, etc., but averages around only 2.5 mg per litre (Folts JD. Potential health benefits from the flavonoids in grape products on vascular disease. Adv Exp Med Biol. 2002;505:95-111)

So to fix the disease we not only have to fix our sugar and our muscles (to increase their glycogen storage capacity). We also have to treat our insulin resistance too. This means returning them to the mass and to the strength and the cellular ROS levels that we had before we became diabetic. This means doing exercise - see the cure. And it also means taking the correct dietary supplements to reduce ROS and cell membrane inflammation. I have not found that high intensity interval training helps much for immediate sugar reduction - but it does help for sugar reduction the next day - by reducing medium term insulin resistance. I have found that taking 8 grams, yes 8,000 milligrams not of Omega3 but of DHA/EPA (in fact 2 grams of DHA and 6 grams of EPA) does slowly decrease the amount of walking I have to do after meals. Right now, as of 2014November5, I only have to walk 101 mins per day (46 mins after breakfast and 55 after dinner - with no lunch). It used to be more like 115-120 before I stated taking large quantities of DHA/EPA. Now as of April 2016, I understand from research that DHA is the better of the two for insulin resistance. So I am taking 3-4 grams per day of DHA.

Articles

http://www.pnas.org/content/106/42/17787.full
http://www.jci.org/articles/view/32601. Gluco-lipo toxicity. High fat high glucose diet induces Type2. The ice cream diet.
http://circres.ahajournals.org/content/102/4/401.full (pathway of insulin resistance)
http://www.ncbi.nlm.nih.gov/pubmed/12502504 Intramyocellular lipids ( IMCL) and insulin resistance.
http://www.ncbi.nlm.nih.gov/pubmed/11739435 IMCL and Insulin Resistance.
http://www.ncbi.nlm.nih.gov/pubmed/21712533 IMCL and Insulin Resistance correlation not so simple and does not apply to athletes TOLD study. Athletes have highest IMCL and least insulin resistance!!
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1184227/ ATP production is decimated by insulin resistance
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811436/ ATP production is decimated by insulin resistance.
http://www.ncbi.nlm.nih.gov/pubmed/16873706 Serine phosphorylation of IRS1 rather than Tyrosine phosphorylation may cause insulin resistance.
http://nutsci.org/2009/12/23/insulin-resistance-as-a-protective-mechanism-a-paradigm-shift/ Insulin resistance is a protective mechanism against cellular stress. Therefore taking drugs to decrease HbA1c or to increase insulin production just stresses out overstressed cells even more and this actually increases mortality! This is why diabetic drugs help for the first year or two but then you end up worse off than you would have been without them.
http://www.ncbi.nlm.nih.gov/pubmed/26004364 Mitochondrial antioxidant therapy (ROS scavengers) using the catalytic antioxidant MnTBAP fixes insulin resistance in mice.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2764908/.Superoxixde is the villain. The fix for insulin resistance is to remove it or to protect MnSOD which removes it.
http://www.nejm.org/doi/full/10.1056/NEJMoa0802743 ACCORD study on 10,251 diabetics, showing that diabetic drugs which improve your sugar numbers reduce your lifespan!
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3058601/ Increased EPA/DHA in the blood decreases overall mortality by 27% during a 6 year follow up test involving 956 people in San Francisco with stable coronary heart disease.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646223/ 7.5gm /day of DHA works wonders for C reactive protein and inflammatory markers.
http://www.ncbi.nlm.nih.gov/pubmed/26007287 DHA improves insulin sensitivity in mice.
http://ispub.com/IJPHARM/5/1/12412 Coenzyme Q10 at 10mg/kg per day for 3 weeks improved insulin resistance in fructose fed rats. But this study was funded by people who make Coenzyme Q10.
http://ajcn.nutrition.org/content/99/6/1510.long Reservatrol is very effective at reducing insulin resistance at around 100 mg per day. Not in my experience though.
http://care.diabetesjournals.org/content/35/11/2121.full Curcumin prevents type 2 developing by improving beta cell function.
http://www.hindawi.com/journals/ecam/2013/636053/ Curcumin is a powerful antioxidant with a myriad of diabetic benefits.
http://www.ncbi.nlm.nih.gov/pubmed/23495213 Curcumin is a powerful anti inflammatory agent useful in treating diabetes.

If you like maths have a look at this mathematical model with good schematics of insulin glucose metabolism - http://ajpendo.physiology.org/content/283/5/E1084
If you like biochemistry have a look at this - the total cell metabolism map - http://biochemical-pathways.com/#/map/1

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