Dr. Sean Francis Health BlogCast

Why Lack of Sleep Causes Weight Gain

Physical signs that you may be lacking something in your diet

Got muscle twitches or leg cramps? Hormonal issues causing chaos? Maybe your fats aren’t so good. How’s your nail health? Maybe not as good as you think! Here are some signs to watch for So, how do we get all the nutrients we need, and improve our health?

What IS the difference between a Detox Diet and a Cleanse? Why do people feel they need to ‘cleanse’ their body anyway? Tips to help you naturally support your body’s own detoxification processes Strawberry Orange Mocktail recipe

Colours are approved by the FDA for use in food Wondering if the food products you consume contain artificial food colouring? Should you avoid food colouring and food dyes?

How do shoppers know which foods are healthy options? Here’s what happened when the Health Halo was studied… The 2 most common nutrition claims that contribute to health halos? 4 tips for how to NOT falling for those alluring products…

What is HIIT anyway? Is HIIT really all it’s cracked up to be? And does it actually burn fat or is that just a myth? Key benefits of HIIT How often should you do HIIT workouts to achieve results?

Here’s a run-down of the main differences between ketogenic and HFLC diets: Ketogenic Main goal – induce ketosis Primary fuel source is fatty acids and ketone bodies from fat Requires strict breakdown of macronutrients to maintain ketosis Very little carbohydrate – usually 5-10% of total calorie needs Moderate amounts of protein – about 20% of total calorie needs and NOT a free for all! Lots of healthy fats (think avocado, nuts, olives, coconut, oils, and grass-fed butter and meats) – about 70% of total calorie needs HFLC – high-fat low-carb Main goal – reduce carbohydrate intake, but not necessarily induce ketosis Primary fuel source is usually glucose from carbs and/or protein No precise breakdown of macronutrients – less strict and many variations Typically includes moderate amounts of carbohydrates and protein Carbohydrate sources shift from refined and starchy, like pasta and sweets, to complex, like sweet potatoes Whether you choose to follow a HFLC diet or the more rigid ketogenic diet, decreasing carbohydrate intake and increasing fat intake are linked to the following health benefits: Weight loss Improved blood sugar and insulin levels Decreased blood pressure Improved HDL/LDL cholesterol ratio

How does exercise actually increase energy? Can exercise actually works against you? Too much of a good thing? How much exercise is enough?

What the heck is a “leaky gut” – and how do I know if mine is actually leaking? It is believed that this immune response (from leaky gut) may be the underlying cause of other diseases Contributors to leaky gut Good habits to support a healthy intestinal environment and properly functioning gut

What’s the most toxic cookware? It’s all in the chemical breakdown… What’s the bottom line on nonstick pans – and what’s the best alternative? Top 7 benefits of switching from nonstick cookware to cast iron

What role does magnesium play? How much magnesium should we be consuming on a daily basis to keep our body functioning as it should? Where do we find magnesium?

Top 5 life “hacks” of the world’s longest living people Eat a Plant-rich Diet Include Healthy Fats Stop Eating Before You Feel 100% Full Drink Red Wine Move Your Body Throughout the Day

Some “essential” terms you should know Historic Essential Oils Essential oil starter kit Applications, Skin Sensitivity & Ingestion

1. Tune in to your body’s signals 2. Put food on a…plate 3. Sit….at a table 4. Absolutely, positively NO devices at the table 5. Slo-o-o-o-w down (and chew!) 6. Put down that fork! 7. Make it more difficult to feed yourself

6 truths about those annoyingly normal daily weight fluctuations

Here’s the latest on how to fuel your body before, during and after your workout so you can improve your performance, maximize recovery – and feel better! What should you be eating pre-workout? And example meals Sports drinks or water? And a cheaper healthier option What to eat after a cardio session? And example meals What to eat after strength training or lifting weights? And example meals

Regular soda – as bad as they say? Diet soda – is it actually better for you? The verdict on soda What should you drink instead?

What are Omega Fats? Do they all perform the same function in our bodies? The protective qualities of Omega-3’s Which foods are the best sources of Omega-3’s? The best sources of ALA How much Omega Fats should we be eating? Do I have to eat fish or take fish oil?

Welcome to the Dr. Sean Francis Health Blogcast. Each week I answer patients most asked questions about health, mindset, nutrition, sleep, exercise, and lifestyle. To access the show scripts, please visit www.DrFrancisHealthBlog.com where you can find bonus recipes, and all the references related to each show. Also please don’t forget to like, rate, subscribe, and share this podcast with anyone who you think could benefit. We’ll see you in the next episode.