ZUGER CURE
Reduce blood sugar spikes Introduction
Grüezi* dear wellness guest
The four words in the title are the conclusion of around 200 books on nutrition that I have read in the last nine years. If you want, you can stop reading here. Take the four words seriously and live healthily and happily into old age.
Ok - you‘re still here. Very good! The next page describes the basis of the ZUGER CURE, the remaining pages are optional. They offer 15 options with which you can spice up the CURE to suit your individual needs
May I briefly introduce myself?
Andy Villiger, farmer‘s son, computer science engineer ETH Zurich, graduate farmer and baker for several years. Now 61 and I want to be at least 122 years old. Keep my head clear and always get out of the bath myself.
Health is the most valuable thing in life. Without it, everything else loses importance. That‘s why, as a non-medical person, I concentrate on prevention. Prevention is better than cure.
If you already have an illness, please discuss the planned cure with
your doctor. A friend of mine lost 35 kilos in a year and a half with keto crackers and his doctor continually reduced his insulin dose. Today he no longer has to inject himself with insulin at all. Great!
Why ZUGER CURE? Because I live and work in the canton of Zug in Switzerland and have created a simple wellness cure from my knowledge and our keto crackers. As a Zug resident, I live it every day.
Have fun with the ZUGER CURE
Andy Villiger
* Grüezi is Swiss German. It is a common greeting in Switzerland and comes from an abbreviation for „God greet you“
How the ZUGER CURE works Instruction
The central tool of the ZUGER CURE are the unique keto crackers from my company feel keto AG in Hünenberg, Switzerland.
The keto crackers are the result of seven years of development. They contain only 8% carbohydrates, 33% protein and 13% fiber. The ingredients are eggs, cheese, almonds and seeds. No preservatives, crunchy, tasty and glutenfree.
My slightly overweight friend from Munich, Dr. Christian Burghardt, described the benefits of keto crackers at the launch of the crackers at Freiruum Zug as follows: „I eat the crackers, lose weight and have an amazingly good bowel movement.“
He ate normally, just integrated the keto crackers and skipped the bread.
These are the simple instructions for the basis of the ZUGER CURE: you eat 27 packs of feel keto crackers with your meals over three weeks. The division is up to you.
You will feel fuller for longer, avoid some blood sugar spikes and reduce grain gluten.
Three very big advantages!
The speakers at Freiruum Zug on September 7, 2023:
Dr. med. John Schoonbee, Global Chief Medical Officer Swiss Re, Ulrike Gonder, bestselling author of „Keto Kompass“ and Dr. med. Christian Burghardt, MITOcare, Munich. All with „Firewater“ from Huenenberg, Switzerland.
and if you go keto with option 15
1. Weight loss
The ketogenic diet forces the body to use fats as its main source of energy.
2. Low blood sugar level
Durch die Reduktion der Kohlenhydratzufuhr werden Blutzuckerspitzen reduziert.
3. Insulin sensitivity
The ketogenic diet may improve insulin sensitivity and thus reduce the risk of insulin resistance and type 2 diabetes.
4. Mental clarity
Some people report improved mental clarity and concentration due to the use of ketones as an energy source for the brain.
5. Improved energy balance
In ketosis, the body can access its own fat reserves much better.
6. Appetite suppression
The keto diet can help to curb your appetite, as fats and proteins are more filling than carbohydrates.
7. Inflammation inhibition
Some studies show that the ketogenic diet has an anti-inflammatory effect.
8. Better immune system
The ketogenic diet led to an improvement in the performance of T-cell immunity after just three weeks. (Study by Prof. Kreth, LMU Clinic Munich)
9. Better blood lipid levels
The ketogenic diet can lead to an improvement in blood lipid levels, including an increase in „good“ HDL cholesterol and a reduction in triglycerides.
10. Gentle brain energy
The brain can only burn glucose OR ketones. Ketones produce around 40 times fewer free radicals!
11. Support with cancer
Many types of cancer require 20 times more carbohydrates than normal cells. Ketosis can inhibit their growth.
Option 1 Dark chocolate
Why do we sometimes crave sweets so much? Or especially for chocolate?
It‘s just so fine...!
The combination of sweet, bitter, creamy, sugar and fat is the magic of chocolate. Our reward center releases dopamine, which triggers a feeling of well-being and satisfaction.
If you choose option 1 during the 3-week challenge, you won‘t miss out on dessert or sweetness, but you will choose a clever alternative.
My favorite is the 80% grand cru noir from Läderach. No, I don‘t own any shares or anything. But this product simply deserves to be bought.
I cut seven strips with a knife and let them slowly melt on my tongue with a cup of coffee or tea. Dreamlike!
So you eat 10 grams of the finest chocolate with just 2 grams of sugar. This barely raises your blood sugar.
Cocoa itself can confidently be described as medicine. It contains flavonols, antioxidants and stimulates the production of serotonin and endorphins.
What better can nature offer you?
Option 2 Coconut oil
Coconut oil has several potential benefits for the metabolism. In particular, it contains mediumchain fatty acids, which are more easily digested by the body and can be used as a source of energy. This can boost the metabolism and promote fat burning.
We are focusing here on lauric acid, which makes up around half of the fatty acids in coconut oil. It is an MCT oil (medium chain triglyceride, medium-chain fatty acid).
The big advantage is that your liver can convert lauric acid into the valuable ketone bodies immediately and without extensive keto training, carbohydrate reduction or fasting. Read about this quickly at the end of option 15.
Option 2 is therefore worth a try if you want to offer your brain an energy alternative to glycogen. Brain cells love ketones and can often work better with these turbo fatty acids.
Take one or two teaspoons of coconut oil in some form with every meal. Liquid or solid, in coffee, in salad dressing, in muesli or on a keto cracker.
Do you feel a difference after 3 weeks?
Option 3
Keto Fondue
My wife Silvia and I enjoyed the best fondue of our lives at Ristorante Bella Vista in Santa Maria in the Calanca Valley in mid-October. Una fonduta al tartufo, a truffle fondue.
Instead of bread cubes, we put keto crackers on the fondue forks and used them to celebrate the fondue with a glass of Merlot bianco.
It was wonderfully creamy and crackly, with the irresistible taste of truffles. We were full without the usual fondue bloating.
The usual combination of carbohydrates and fat at the same time is a real bomb for the digestion, for the calorie counter and the rise in blood sugar. Massive fat storage is guaranteed.
If you choose option 3 during your 3-week cure, you will enjoy a keto fondue every week, either at home with friends or out at a cozy restaurant. Just tell us when you order that you don‘t need bread cubes.
FIGUGEGL - google this word ;-)
150 grams of fondue has around 400 kcal, a packet of keto crackers 200 kcal. If you enjoy it with tea, you can even lose weight with fondue because almost no insulin comes into play.
Option 4
Magnesium oil
In order to burn something in your body, you need energy and oxygen.
After carbohydrates or fat have been converted into the smallest energy blocks (called ATP), this adenosine tri-phosphate is broken down again in the cellular power plants, our mitochondria. This releases usable muscle or metabolic energy for you.
Many people are unaware that magnesium functions as an „igniter“ in this process. In order for energy to be released, the adenosine triphosphate must split off one of its three phosphates. This requires the igniter.
No magnesium means no energy. Cramps occur during sport. The rest of the body simply doesn‘t work so well, to put it mildly.
Our soils and therefore our food no longer contain enough minerals, especially magnesium. It is therefore very important to supplement magnesium.
Either orally with food or much more effectively with so-called magnesium oil.
This liquid is not actually an oil at all, it just feels a little oily when you apply it to the skin or spray it on.
Magnesium is so valuable to the body that the sweat cells absorb it when they detect it on the skin. This is called transdermal application, through the skin. This used to be the secret tip of some athletes, today it is a common and very effective application.
I recommend you choose option 4 if you are not yet taking magnesium. Buy a bottle of magnesium oil from the drugstore or from my online store at feelketo.ch. I have been using and making it myself for over 15 years. It is a mixture of water and foodgrade magnesium chloride.
Option 5
Vitamin D
In my opinion, this option is the most important of all. Many people have too little vitamin D.
You should now be able to spontaneously name the vitamin D level from your last measurement. Or that it was optimal. Otherwise it‘s worth taking action now.
Vitamin D is not actually a vitamin at all, because we can produce it ourselves if we sunbathe for 30 minutes in summer. It is a hormone that fulfills many important functions in the body.
We have known for a long time that it is needed for strong bones. As a child, I was allowed to swallow a tablespoon of cod liver oil from time to time.
Today it is scientifically proven that it also has a positive effect on the immune system, cell division, the health of the nervous system, the health of the cardiovascular system and other organs.
One of the best vitamin D experts in the German-speaking world can explain this much better. Prof. Dr. Jörg Spitz, now 80 years old, has dedicated his life to this hormone. His lecture „Vitamin D - Hype or Hope“ on youtube 5 years ago
already has 7.5 million views, but lasts 90 minutes.
But you should watch this 20-minute YouTube video. Then you‘ll know what‘s going on.
So find out your vitamin D level from your doctor or with a selftest, e.g. at cerascreen.ch. Then talk to your doctor or follow the recommendations of Prof. Dr. med. Spitz.
A current 8-minute video by Dr. Spitz. Note his statements on infrared and melatonin towards the end!
The videos are in German - use the automatic subtitle translation function of youtube
Option 6
Squats
The squat is probably the most effective strength exercise in the world. Why?
The squat primarily trains the gluteal and leg muscles. Because these are your largest muscles, a large amount of testosterone (yes, women have equal rights) and growth hormone is released. And quite a lot of it.
Both hormones stimulate muscle building, muscle repair and regeneration. And the best thing about the squat is that all muscles benefit a little from it. The two hormones flow with the blood to all the muscles in the body.
It is best to do squats every day when you feel fit. Start with a number that is comfortable for you. Even if this is only three at the beginning. Only ever increase the repetitions slightly. You‘ll have fun if your thighs feel a little tight.
Place your feet slightly more than shoulder-width apart, toes pointing slightly outwards, back straight, knees pointing in the same direction as your toes. Now go down as you would if you were sitting on a chair. Only go as far as you can. The thighs parallel to the floor is the goal.
You can also scan this QR code with your cell phone and watch a great tutorial on YouTube.
I do the squats myself almost every morning, 100 repetitions in the cold shower. Yes, over time it‘s worth combining the options :-)
Option 7
Kneipp showers
This is one of my most regular and effective morning routines.
It all started with the book „Better body, better brain“. In it, Anja Leitz describes the following effects of cold on the body:
White adipose tissue is converted into heat-generating brown adipose tissue.
Insulin sensitivity increases and blood sugar levels fall. This protects against metabolic syndrome and type 2 diabetes.
It increases energy metabolism and thus reduces white fat.
The release of hormones such as adiponectin and leptin is stimulated. Both regulate satiety and feelings of hunger.
Cold stimulates the release of melatonin and thus the quality of sleep.
Cold improves sexual performance and fertility. Cold reduces inflammation and strengthens the immune system.
Get Anja Leitz‘s book as a Christmas or birthday present and read about other gifts of cold.
With option 7, set the lever to cold at the end of each shower. Start by cooling your feet and legs, then gradually cool your torso and head too. Increase slowly. Watch out! The good feeling afterwards is addictive ;-)
Massages Option 8
Tension has many causes. Stress is often the reason for hardened muscles, particularly in the neck, shoulders and back.
Poor posture, strain, draughts, lack of exercise, lack of sleep, anxiety and depression are other possible reasons for tense muscles or tight fascia (connective tissue).
If the tension is severe, you should see a doctor to determine the underlying cause. Otherwise, you can go straight to physiotherapy or a medical massage to relax.
If you select option 8, you treat yourself to a massage every week. If you don‘t yet know a massage practice, look for one in your region that you can reach on foot.
The following five reasons will help you make your decision:
1. Massages are known for their relaxing effect. They can relieve stress and tene sion.
2. Massages can help relieve muscle pain, tension and pain associated with various conditions such as arthritis or back pain.
3. Massage improves blood circulation, which helps to supply oxygen and nutrients to the muscles.
4. Certain massage techniques can help relieve tension headaches.
5. Massage improves skin health by stimulating circulation and removing dead skin cells.
Dance Option 9
When was the last time you danced? Or moved to the rhythm of music? Alone, as a couple or in a whole group?
If you now have pleasant memories, it‘s high time for a comeback or an intensification.
Option 9 is fulfilled if you move to the beat of music twice a week for at least half an hour. No matter how. Alone with your smartphone in the forest, as a couple
in the Pilatuskeller Hergiswil or in a group at Zumba con Martina in Hünenberg. There are 1000 possibilities.
The benefits of exercise in the form of dance are undisputed.
It improves stamina, strength, flexibility and coordination. When you dance, you move all parts of your body synchronously, which stimulates neural connections and trains your fine motor skills.
Other benefits of dancing are stress reduction, the release of endorphins, relaxation, social contact, fun and self-confidence.
I myself want to be able to practise and dance a quick boogie woogie with my wife Silvia in the next few months.
What are you looking forward to?
Option 10
ZUGER cold bath
You can bring the magic of the Mineralbad & Spa Rigi Kaltbad in Switzerland created by Mario Botta into your bathroom. Even if you live in Valais, it‘s called the ZUGER cold bath if you celebrate the following ritual before going to bed.
The ZUGER Cold bath ritual:
1. your body must be warm
2. provide a cup of tea
3. a good book within easy reach
4. a clock in sight
5. sit in the empty bathtub
6. run cold water
7. read and drink tea
8. fill up to the navel
9. endure a few minutes
10. lie down briefly at the end
11. dry off - good night
If you are not fit, talk to your doctor first. And otherwise simply increase very slowly. It should always be bearable. The good feeling and good sleep afterwards will get you hooked.
The effect is individual - listen to your body. A cold bath before going to bed can have the following benefits:
With the slightly lowered body temperature, you can get into the deep sleep phase faster, leading to a more restful sleep.
The cold water relieves muscle tension and alleviates pain. EVZ players call the therapy an ice water bath. Without it, they would never be able to play three matches a week.
Cold can relieve stress and reduce the release of stress hormones. You will drift off to sleep more relaxed.
The cold water can boost your circulation and tone your skin. It has a revitalizing effect.
Thanks to my wife Silvia, she developed the ritual and tested it successfully.
Option 11
Low(er) Carb
I use the terms low carb, lower carb or fewer carbohydrates synonymously when I eat significantly fewer carbohydrates. In other words, between 10 and 30 percent instead of the usual recommended 50 to 70 percent.
The most visible result of consuming too much sugar is weight. Yes, the complex starch in wholemeal wheat also consists of glucose chains. A large proportion of these (amylopectin A) causes blood sugar levels to rise very quickly.
This is the main problem. The
Blood sugarInsulin Hunger
fat cells. In case there is a famine. Yes, that was a guarantee of survival 20,000 years ago or so.
Our genes have hardly changed since then. The only thing that has changed is that it‘s autumn 365 days a year in our supermarkets.
If you choose the lower carb option, try to reduce or flatten your blood sugar spikes during the three weeks. Replace sugar or carbohydrates in general with protein and good fats. You will feel fuller for longer after meals and you can forget about cravings.
hormone insulin, which I like to call the „fat storage hormone“, does its job. It supplies the insulin-sensitive cells with energy if they need it. Otherwise, or if they are insulin-resistant, the blood sugar is stored as fat in the
Jessie Inchauspé has written a fantastic book about glucose. Science simply explained. You will be forever grateful for this book recommendation.
Option 12
16 h meal break
A study was carried out on mice in 2012. Both received the same amount of calories per day. However, the one on the right only received the food in an 8-hour time window. Do you have any questions?
For us humans, this is called modern intermittent fasting 16/8. If we don‘t eat for 16 hours, our body is not flooded with insulin for at least 13 to 14 hours.
Choose option 12 and go without either breakfast or dinner three times a week. Drink enough water, tea or coffee. A light bouillon is also ok.
During periods of fasting, insulin levels drop, which encourages
the body to access stored fat reserves. It can also help to regulate appetite, reducing calorie intake.
Intermittent fasting can increase insulin sensitivity, which helps to reduce the risk of type 2 diabetes. It can also reduce inflammation in the body and promote heart health by improving blood pressure and blood lipid levels.
During fasting, the cells in the body undergo a cleansing and repair process. This process, called autophagy, can break down and recycle damaged cellular components.
Jason Fung has written a great book about fasting, which has been tried and tested in all cultures. Get it as a gift.
Option 13
Limit fructose
„An apple a day keeps the doctor away“.
Yes, that‘s certainly true. WITH ONE APPLE. You can and should continue to eat it.
But I‘m deceiving you now. Fructose has a false „halo“. It is the main culprit for non-alcoholic fatty liver disease. About 40% of us have one.
Please do a quick calculation with me. The apple above weighs 165 grams. 85% is water. Maybe you‘re more thirsty than hungry when you‘re craving an apple.
But let‘s do the math. 15% is sugar. That means 24 grams. This corresponds to six sugar cubes.
Sugar cubes consist of exactly 50% glucose and 50% fructose. The glucose is responsible for the quick energy. The fructose is responsible for the sweet taste and the pleasurable release of dopamine in the brain.
The ratio of glucose to fructose in an apple is 1:2, so figuratively two cubes of glucose and four cubes of fructose.
You can burn the glucose immediately, depending on your energy requirements. But where do the four cubes of fructose go?Not many people know the answer.
If you‘re lucky, the four cubes will be visibly stored as fat on your hips. If you are unlucky, they will contribute invisibly to your fatty liver. This is where your genes control your destiny.
With option 13, focus on reducing fructose, especially in sweet drinks, energy drinks or fruit drinks.
Option 14
Gluten free
The two most important development goals for the keto crackers were indulgence and low carbohydrates, also known as lower carb. This is why cereals with their high carbohydrate content
In addition, there are allergic reactions, tiredness and headaches.
the grain, the so-called gluten. It is a component of wheat, rye, barley, spelt, green spelt, kamut, einkorn and emmer. For oats, please clarify exactly.
Coeliac disease is on the increase, currently affecting 1% to 3% of people. Wheat sensitivity and wheat allergy are also common. Symptoms are flatulence and inflammation in the small intestine, which can make the intestine leaky (leaky gut).
The alpha-gliadin shown on the left is a main component of gluten. It is responsible for the good stretching and baking properties of the dough, but is unfortunately also a cause of coeliac disease.
You can choose option 14 if you simply want to test eating gluten-free for three weeks. You can find out afterwards whether anything has changed. Without measuring, just feeling. It is best to keep a diary.
„But I love pasta and bread“. Yes - I loved that too. Today, however, I am aware of the two deceptive cravings.
Firstly, the cereal starch amylopectin A quickly sends blood sugar levels soaring. The reward hormone dopamine is released.
Secondly, the gliadin fragments switch off the feeling of satiety in the brain. They dock onto the morphine receptors. Gluten makes you hungry for more.
Feel the ketosis - feel keto Option 15
This option is intentionally listed at the end. For me personally, it‘s like a permanent feeling of happiness when I‘m really in ketosis. With a value of over 1.0 mmol/L, in the green area of the graph. The blood floods my brain and body cells with ketones. These are special fatty acids.
However, due to our high carbohydrate diet, our brain is almost exclusively supplied with glycogen: around 120 grams per day! With a little training, our liver could produce special turbo fatty acids from high-fat food or our body fat: ketones. acids: ketones.
Ketones produce 40 times (!) fewer free radicals in the cells than glucose. Free radicals can „shoot up“ the cell nuclei and cell membranes. Not good for our brain in the long term.
In addition, ketones have a positive influence on immune defense, sustained satiety, concentration, muscle maintenance, fat burning, autophagy, blood pressure, endurance, sleep and libido.
In the best of my 200 books, the „Keto Compass“ by Ulrike Gonder and three other women, the science is clear.
There are many ways to get into ketosis. The quick, but rather unpleasant one: Full fasting and you‘re in on the fourth day. Or the pleasant and „like on rails“ way with the 13-week keto training program I developed and tested. Available at www.feelketo.ch
