Podcasts about nutrition journal

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this landmark episode, Dr. Scott Watier and Tommy Welling analyze groundbreaking research that validates their core teaching principles about fasting effectiveness. The hosts examine two studies from the same research lab, comparing one-day versus two-day weekly fasting protocols. This shows that participants following the two-day approach experienced significantly greater visceral fat loss, while simultaneously reporting reduced hunger compared to traditional calorie restriction. They unpack the surprising finding that fasting participants consumed more calories while exercising less, yet achieved superior results, challenging simplified "calories in, calories out" theories. The research demonstrates how combining strategic fasting with protein pacing (prioritizing protein at 35% of intake) substantially improves fat-free mass retention while dramatically reducing dangerous belly fat. This provides listeners evidence-based validation for adopting a sustainable fasting lifestyle. This episode provides compelling scientific support for what the hosts have taught for years: that strategic fasting combined with mindful eating delivers superior weight loss results with less hunger and greater lifestyle flexibility than conventional approaches. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.r2mprotocoldetox.com/wp-content/uploads/2023/09/Obesity-2022-Arciero.pdf https://www.r2mprotocoldetox.com/wp-content/uploads/2023/09/2022_Arciero_et_al-Nutrition_Journal-2.pdf

Thanks For Listening! LEAVE A REVIEW OF THE SHOW: There is nothing more appreciated to a podcast than leaving a written review and 5-Star Rating. Please consider taking 1-2 minutes to do that (iTunes). You can also leave a review on SPOTIFY! RESOURCES/COACHING: Join TEAM NATTYHOUR at www.thenattyhour.com/apply SOCIAL LINKS: Follow Krysten Janzen on YouTube Follow @krysten.janzen on Instagram Follow @krysten.janzen on Twitter Follow Krysten Janzen on Facebook References Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379. Discusses the omega-6 to omega-3 ratio and its potential impact on inflammation. Johnson, G. H., & Fritsche, K. (2020). Effect of dietary linoleic acid on markers of inflammation in healthy persons: A systematic review of randomized controlled trials. Advances in Nutrition, 11(3), 697-709. A systematic review finding no evidence that higher omega-6 intake leads to increased inflammation. Ramsden, C. E., Faurot, K. R., Carrera-Bastos, P., et al. (2012). Dietary fat quality and coronary heart disease prevention: A unified theory based on evolutionary, historical, global, and modern perspectives. Nutrition Journal, 11(1), 10. Concludes that replacing saturated fats with polyunsaturated fats, including omega-6s, does not increase inflammation. Sacks, F. M., Lichtenstein, A. H., Wu, J. H., et al. (2017). Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation, 136(3), e1-e23. Recommends replacing saturated fats with polyunsaturated fats (including those from seed oils) for improved heart health. Food and Chemical Toxicology. (2016). Assessment of potential adverse effects of residual solvents in edible vegetable oils. Discusses the safety of trace amounts of hexane in processed seed oils, concluding that they pose no health risk. Lichtenstein, A. H., Appel, L. J., Vadiveloo, M., et al. (2018). Dietary fat intake and cardiovascular disease risk: A scientific statement from the American Heart Association. Journal of the American Heart Association, 7(10), e013620. Examines the relationship between different dietary fats and heart disease risk, finding benefits in consuming polyunsaturated fats over saturated fats.

There are so many weightloss myths out there that it is so easy to become distracted and disillusioned. In this episode, I draw on the advice of many of the scientists and doctors I have interviewed on this channel about nutrition, metabolism and weightloss, and I detail 9 commonly held misconceptions about weightloss which is hampering peoples' weight loss goals .For example, I examine if skipping breakfast really helps you lose weight and I analyse if consuming fat can actually help you lose weight. Throughout this video I use science and research to flesh out each argument.You'll find all the references to the research papers I mention below :Westerterp, K. R. (2004). “Diet-induced thermogenesis.” Journal of Nutrition.Stote, K. S., et al. (2007). “Meal frequency and energy balance.” British Journal of Nutrition.Mozaffarian, D., et al. (2006). “Trans fatty acids and cardiovascular disease.”Circulation. Bazzano, L. A., et al. (2010). “Comparison of low-fat and low-carbohydrate diets for weight loss.”Annals of Internal Medicine. Estruch, R., et al. (2018). “Mediterranean diet and cardiovascular health.” New England Journal of Medicine.Sutton, E. F., et al. (2018). “Meal timing, circadian rhythms, and metabolic health.” Cell Metabolism.Almoosawi, S., et al. (2013). “Late-night eating and its metabolic consequences.”Obesity Reviews. Garaulet, M., et al. (2013). “Timing of food intake and obesity: A review.” International Journal of Obesity.Betts, J. A., et al. (2014). “Impact of breakfast on daily energy intake and weight regulation.” British Journal of Nutrition. Jakubowicz, D., et al. (2013). “The effect of breakfast on weight regulation.” Obesity. Farshchi, H. R., et al. (2005). “Regular meal patterns are associated with better food choices.” American Journal of Clinical Nutrition. Ludwig, D. S. (2002).“The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease.” New England Journal of Medicine. Hall, K. D., et al. (2015). “Energy balance and weight loss: The role of diet composition.” American Journal of Clinical Nutrition. Pereira, M. A., et al. (2002).“Effect of fat intake on satiety and energy balance.” American Journal of Clinical Nutrition. Slavin, J., & Lloyd, B. (2012). “Health benefits of fruits and vegetables.”Nutrition Journal. He, F. J., et al. (2007). “Fruit and vegetable intake and risk of cardiovascular disease.” British Journal of Nutrition. Astrup, A., et al.(2011). “The role of diet in weight loss and maintenance.” Obesity Reviews. Mann, T., et al. (2007). “Medically supervised weight loss: A review of crash diets.” The New England Journal of Medicine. Heymsfield, S. B., et al. (2014). “Mechanisms of weight regain after rapid weight loss.” Obesity Reviews. Hill, J. O., et al.(2012). “Sustainable weight loss: Lessons from the long term.” Journal of the American Dietetic Association. Longo, V. D., & Panda, S. (2016).“Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan.” Cell Metabolism. Tinsley, G. M., & La Bounty, P. M. (2015). The dangers of high carbohyrate foods : https://www.youtube.com/playlist?list=PLSKlhyEANfi8hZFoFoJun_lLhULcYg5JWWeightloss series : https://www.youtube.com/playlist?list=PLSKlhyEANfi-pO3W2hejnDUsgMQ9GPvpZThe health benefits fo exercise : https://www.youtube.com/playlist?list=PLSKlhyEANfi_vM1nbpcV-PlvWjSZ872ECListen to all previous podcast episodes of the Happy Habit Podcast via these podcast platforms :Apple Podcasts https://podcasts.apple.com/ie/podcast/happy-habit-podcastAmazon https://www.amazon.com/Happy-Habit-Podcast/dp/B08K5887J8Amazon music : https://music.amazon.com/podcasts/670836c2-ea4c-4a23-a67d-a54dd804ef61/happy-habit-podcastSpotify https://https://open.spotify.com/show/2VKIhQK6mYTzLCO8haUoRdFollow the Happy Habit Podcast Website: https://happyhabitpodcast.wordpress.com/Music used is Purple planet Music crediit goes to them

In this episode of Walk, Don't Run to the Doctor, Miles Hassell MD explores the complex and often controversial topic of alcohol consumption and its impact on health. From historical context to modern studies, he provides a balanced look at the potential benefits and risks of alcohol, encouraging viewers to make informed decisions based on evidence rather than emotion. Summary: Dr. Hassell discusses the nuanced role of alcohol in health and lifestyle. While heavy drinking poses clear dangers—such as liver disease, cardiovascular issues, and societal harm—low to moderate consumption might have benefits in certain contexts. Evidence from large studies suggests reduced risks of cardiovascular disease, type 2 diabetes, and some forms of dementia for moderate drinkers, particularly when paired with a healthy lifestyle. Key Takeaways: Moderation is Key: Up to 7 drinks per week for women and 10-14 for men may provide benefits, but heavy drinking is harmful. Context Matters: Alcohol's benefits are most evident in a healthy lifestyle, alongside good nutrition and regular exercise. Potential Benefits: Includes improved heart health, reduced type 2 diabetes risk, and enhanced cognitive function. Risks to Consider: Alcohol can still pose risks, including cancer, dependence, and societal harm, even at low levels. Preferred Choice: Red wine may offer additional health benefits due to its antioxidants. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don't Run to the Doctor. More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air?  Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter.  We love to hear from you.  This podcast is sponsored by our generous listeners.  Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 References: Buljeta, I., et al. (2023). Beneficial effects of red wine polyphenols on human health: comprehensive review. Current Issues in Molecular Biology, 45(2), 782–798. https://doi.org/10.3390/cimb45020052 Yoo, J. E., et al. (2022). Association between changes in alcohol consumption and cancer risk. JAMA Network Open, 5(8), e2228544. https://doi.org/10.1001/jamanetworkopen.2022.28544 Yoo JE, et al. Association between changes in alcohol consumption and cancer risk (supplemental data, tables e1 and e2). JAMA Netw Open. 2022;5(8):e2228544. doi:10.1001/jamanetworkopen.2022.28544 CDC.gov. (2024). About moderate alcohol use. U.S. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/about-alcohol-use/moderate-alcohol-use.html#:~:text=to%20not%20drinking.-,Moderate%20drinking,or%20less%20in%20a%20day Pierre-Louis, T., et al. (2020). Effects of alcohol consumption in general, and wine in particular, on the risk of cancer development: a review. Oeno One, 54(4). https://doi.org/10.20870/oeno-one.2020.54.4.3569 Hong, S., et al. (2020). Alcohol consumption and the risk of prostate cancer: a dose-response meta-analysis. Nutrients, 12(8), 2188. https://doi.org/10.3390/nu12082188 Zhang, X., et al. (2021). Alcohol consumption and risk of cardiovascular disease, cancer and mortality: a prospective cohort study. Nutrition Journal, 20(1), 13. https://doi.org/10.1186/s12937-021-00671-y Ortola, R., et al. (2024). Alcohol consumption patterns and mortality among older adults with health-related or socioeconomic risk factors. JAMA Network Open, 7(8), e2424495. https://doi.org/10.1001/jamanetworkopen.2024.24495 Lofterod, T., et al. (2020). Exploring the effects of lifestyle on breast cancer risk, age at diagnosis, and survival: the EBBA-Life study. Breast Cancer Research and Treatment, 182(1), 215–227. https://doi.org/10.1007/s10549-020-05679-2 Tamimi, R. M., et al. (2016). Population attributable risk of modifiable and nonmodifiable breast cancer risk factors in postmenopausal breast cancer. American Journal of Epidemiology, 184(12), 884–893. https://doi.org/10.1093/aje/kww145 Cancer.gov. (2021, July 14). Alcohol and Cancer Risk. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet#how-does-alcohol-affect-the-risk-of-cancer Colditz, G. (2024). Overview of Cancer Prevention. UpToDate.com https://www.uptodate.com/contents/overview-of-cancer-prevention AICR.org. (2024, July 5). New study finds AICR/WCRF's cancer prevention recommendations are associated with reduced mortality risk from all causes, cancer and heart disease. American institute for Cancer Research. https:// www.aicr.org/news/new-study-finds-aicr-wcrfs-cancer-prevention-recommendations-are-associated-with-reduced-mortality-risk-from-all-causes-cancer-and-heart-disease/

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns. In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health. Follow ZOE on Instagram.Timecodes:00:00 Introduction01:25 Quickfire questions03:50 What is a meat alternative?05:22 What's driving the trend for more alternatives?07:47 Should you eat less red meat?08:38 What is in meat alternatives?10:22 Traditional meats vs meat alternatives13:41 Are meat alternatives ultra-processed?14:47 Latest scientific studies23:56 What were the findings?29:48 Is the quality of the protein as good as real meat?34:00 Are meat alternatives healthy?38:53 Are whole food based meat alternatives healthier?40:05 What are the practical tips around meat alternatives?43:21 How do ultra-processed foods come into this?45:23 What are other ways people can transition away from red meat?50:33 What are the differences between bad and good quality meat?

Ever wondered how much control you have over being happy? Scientists say your genes play a big part, but there's plenty you can do to boost your mood. Dr. Wendy shares 7 simple tips parents can use to have a happy family. Discover how spending time with others, having family meals, and choosing certain foods can make you feel happier. Read the Episode Transcript References Beezhold, B.L., Johnston, C.S., 2012. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutrition Journal. 11 (9). Wolniczak I et al., 2017. Fruits and vegetables consumption and depressive symptoms: A population-based study in Peru. PLoS One. 12 (10) e0186379. Kontogianni MD, Vijayakumar A, Rooney C et al. 2020. A high polyphenol diet improves psychological well-being: the polyphenol intervention trial (PPhIT). Nutrients. 12 (8) 2445. Walsh H, Lee M and Best T. 2023. The Association between Vegan, Vegetarian, and Omnivore Diet Quality and Depressive Symptoms in Adults: A Cross-Sectional Study. International Journal of Environmental Research and Public Health. 20 (4) 3258. Send your questions to hello@pediatriciannextdoorpodcast.com or submit at drwendyhunter.com Find products from the show on the shop page.  *As an Amazon Associate, I earn commission from qualifying purchases. More from The Pediatrician Next Door: Website: drwendyhunter.com  Instagram: @the_pediatrician_next_door Facebook: facebook.com/wendy.l.hunter.75 TikTok: @drwendyhunter LinkedIn: linkedin.com/in/drwendyhunter This is a Redd Rock Music Podcast IG: @reddrockmusic www.reddrockmusic.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Übergewicht ist ungesund? Wie soll intuitives Essen die Gesundheit fördern, ohne Abnehmen in den Fokus zu stellen? Mit dem Ansatz "Health at every size" schauen wir ganzheitlich auf deine Gesundheit - ich erkläre dir den Ansatz in dieser Episode.Du möchtest dich von mir auf deinem Weg begleiten lassen?Voraussichtlich Ende Februar 2024 öffnet die Bewusst Diätfrei Mitgliedschaft ihre Türen - Trage dich unverbindlich auf die Warteliste ein: https://mailchi.mp/1c614675b7e0/warteliste-bewusst-diaetfrei-2024Infos zum 1:1 Coaching: https://www.bewusst-diaetfrei.de/intuitiv-essen-coaching/ Deine ersten Schritte ins intuitive Essen im 0€ mini eBook: hier herunterladenÜbergriffige Kommentare zum Essverhalten und Gewicht?!Tipps im Handout: https://www.bewusst-diaetfrei.de/anti-diaet-gespraeche-handoutAlle aktuellen kostenlosen & kostenpflichtigen Angebote im Überblick: https://www.bewusst-diaetfrei.de/fuerdichHier findest du mich auf Instagram: https://www.instagram.com/bewusst__diaetfreiMail: kontakt@bewusst-diaetfrei.de __________Quellen:gesunde Auswirkungen von Health at Every Size: Bacon L., 2011: Nutrition Journal,https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-9 Tylka T.,2014: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4132299/ Auswirkungen Jojo-Effekt:L. Kakinami, 2019: https://jech.bmj.com/content/74/8/662Field, 2004:https://pubmed.ncbi.nlm.nih.gov/15263922/mehr Studien auf: https://www.bewusst-diaetfrei.de/studien-intuitiv-essen/Buch: Fat Studies Deutschland von Friedrich Schorb

This week's episode is part of my college course's final project. It will also reveal a bit about me (Cat). It features my co-host Noah and we discuss Bipolar disorder. References: American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disordersLinks to an external site. (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787   de Sousa Moura, H. D., Caetano Lira, J. A., Martins Ferraz, M. M., Soares Lima, C. L., & Cruz Rocha, Â. R. (2019). Bipolar Affective Disorder: Feelings, Stigmas and Limitations. Journal of Nursing UFPE / Revista de Enfermagem UFPE, 13, 1008–1013. https://doi.org/10.5205/1981-8963.2019.241665  Lakhan, S. E., & Vieira, K. F. (2008). Nutritional therapies for mental disorders. Nutrition Journal, 7, 2. https://doi.org/10.1186/1475-2891-7-2  Murphy, K. (2006). Managing the ups and downs of bipolar disorder. Nursing, 36(10), 58–64. https://doi.org/10.1097/00152193-200610000-00041    Some other articles to check out: Bipolar Disorder - Causes, Signs, Symptoms & Prevention. (2017, November 15). The Times of India.    Keramatian, K., Morton, E., Levit, A., & Nunez, J.-J. (2023). Evidence of factors influencing delays in the diagnosis and treatment of bipolar disorder in adolescents and young adults. Protocol for a systematic scoping review. PloS One, 18(11), e0292923. https://doi.org/10.1371/journal.pone.0292923    Kim, H., McInnis, M. G., & Sperry, S. H. (2024). Longitudinal dynamics between anxiety and depression in bipolar spectrum disorders. Journal of Psychopathology and Clinical Science. https://doi.org/10.1037/abn0000890.supp (Supplemental)    Nierenberg, A. A., Agustini, B., Köhler-Forsberg, O., Cusin, C., Katz, D., Sylvia, L. G., Peters, A., & Berk, M. (2023). Diagnosis and treatment of bipolar disorder: A review. JAMA: Journal of

Feeling overwhelmed and exhausted by anxiety is a common struggle for many people. When anxiety takes hold, it can leave you feeling drained and fatigued, making it difficult to find the energy to tackle even the simplest of tasks. But there is hope. This article will explore strategies for combating anxiety-induced fatigue and reclaiming your energy levels. First, it's important to recognize the link between anxiety and fatigue. Anxiety triggers a stress response in the body, which releases hormones that can deplete your energy levels. Understanding this connection is crucial in finding effective strategies to combat fatigue. Second, you need to start making changes. But that can seem daunting when you have no energy. In this article, we'll delve into what leads to anxiety-induced fatigue and then look at some practical strategies to help you regain your energy, including one technique that delivers almost immediate results. Understanding Anxiety-Induced Fatigue Anxiety-induced fatigue is the result of the body's stress response, which is activated during anxious states. When we're anxious, our bodies release stress hormones like cortisol and adrenaline. These hormones are beneficial in short-term, fight-or-flight situations, but when anxiety is prolonged, they can lead to chronic energy depletion and disrupt normal bodily functions.Harvard Health Publishing. (2022). Understanding the stress response. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response This constant hormone release not only interferes with sleep but also leads to further fatigue.Mayo Clinic. (2022). Stress symptoms: Effects on your body and behavior. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987 Furthermore, chronic anxiety can cause a continuous mental load, where the mind is always 'on', consuming significant energy and leading to exhaustion. This persistent mental activity, especially when dealing with negative thoughts, drains our energy resources, contributing to fatigue.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body To combat this fatigue, understanding these mechanisms is crucial. Managing stress hormones through relaxation techniques and cognitive-behavioral strategies can help reduce the mental and physical toll of anxiety. Additionally, addressing sleep issues and optimizing nutrition can aid the body's recovery from this constant state of alertness.Sleep Foundation. (2022). The connection between stress and sleep. Retrieved from https://www.sleepfoundation.org/mental-health/stress-and-sleep,Nutrition Journal. (2021). The role of diet and nutrition on mental health and wellbeing. Retrieved from https://nutritionj.biomedcentral.com/articles/10.1186/s12937-021-00713-4 The Link Between Anxiety and Fatigue Anxiety and fatigue are intricately linked through both physiological and psychological pathways. When the body is in a state of anxiety, it's in a heightened state of alertness, which is physically and mentally exhausting. This continuous state of stress activates the body's sympathetic nervous system, leading to the release of stress hormones like cortisol and adrenaline. Over time, this can lead to adrenal fatigue, where the body's ability to manage stress diminishes, causing chronic tiredness​​.American Psychological Association. (2022). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body Psychologically, anxiety consumes a lot of mental energy. Constant worrying, overthinking, and being in a state of fear or nervousness take a toll on mental resources, leading to mental fatigue. This mental exhaustion can manifest as physical tiredness, as the body and mind are closely connected​​.Psychology Today. (2021). The connection between mental and physical health. Retrieved from https://www.

"I turned 40 and my hormones..." I've heard something like this over and over. Age takes the blame for hormone-related health problems, but is it really age that's to blame? No, it's one's nutrition and lifestyle choices. Some people still own pristine cars from the 50s and 60s because of the way they've cared for them. Others own cars that are just a few years old and look like junkers. Half a lifetime of poor diet and lifestyle choices compound until your body cannot counter those choices any longer. You see and feel their effects. The good news is that your body is far more resilient than a car is. When you stop sabotaging your hormones, you can restore your health within months to a year. If you're ready to stop blaming your hormones and start taking responsibility for your habits, take a look at these 29 causes of hormone imbalances and find out which ones you need to act on beginning today. 1. Excessive Carbohydrate Consumption Before you think, "I really don't eat that many carbs," think again. Most people I've met have said that, and yet, when I ask them what they ate in the days leading up to our conversation, they realize just how much of the food they eat is carbohydrate-heavy. Excessive carbohydrate consumption causes your pancreas to secrete more insulin, which helps regulate blood sugar levels. Over time, the cells in your muscles stop listening to the constantly high levels of insulin, a condition known as insulin resistance.Wright, E., Scism-Bacon, J. L., & Glass, L. C. (2018). Oxidative stress in type 2 diabetes: the role of fasting and postprandial glycaemia. International Journal of Clinical Practice, 60(3), 308–314. This causes your pancreas to release even more insulin, creating a vicious cycle. Insulin resistance is a precursor to conditions like type 2 diabetes and polycystic ovarian syndrome (PCOS). But that's not all. Elevated insulin levels can also impact other hormones, such as leptin, which regulates hunger.Myers, M. G., Leibel, R. L., Seeley, R. J., & Schwartz, M. W. (2010). Obesity and leptin resistance: distinguishing cause from effect. Trends in Endocrinology & Metabolism, 21(11), 643–651. Additionally, too much insulin can increase androgens, the so-called "male hormones" that can cause issues in both men and women. To make matters worse, increased insulin often leads to the storage of visceral fat, which is hormonally active and can further exacerbate hormonal imbalances.Tchernof, A., & Després, J. P. (2013). Pathophysiology of human visceral obesity: an update. Physiological Reviews, 93(1), 359–404. 2. Not Eating Enough Protein Protein isn't just for bodybuilders; it's essential for everyone, especially when it comes to hormone health. Proteins are the building blocks of hormones, and a lack of it can directly affect the production of crucial hormones like insulin, growth hormone, and even sex hormones like estrogen and testosterone.Pasiakos, S. M. (2015). Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. Journal of Food Science, 80(S1), A2–A7. Not eating enough protein can also destabilize your blood sugar levels, making your body produce excessive insulin.Belobrajdic, D. P., & Bird, A. R. (2013). The potential role of phytochemicals in wholegrain cereals for the prevention of type-2 diabetes. Nutrition Journal, 12(1), 62. A study published in the Journal of Clinical Endocrinology & Metabolism found that low protein intake was associated with decreased thyroid hormone levels.Jung, C. H., Choi, K. M., & Jung, S. H. (2018). The relationship between protein intake and thyroid hormone. Journal of Clinical Endocrinology & Metabolism, 103(2), 626–635. Lower thyroid levels can lead to a slow metabolism, weight gain, and fatigue. Additionally, adequate protein intake influences appetite-related hormones like ghrelin and GLP-1, helping you feel full and satisfied.

You reach for your multivitamins and fish oil each morning, a habit ingrained in your routine. You've heard the benefits, you've read about them, and you believe they're helping you avoid disease, slowing the impact of aging, and helping you maintain better mental health. But when you squint at the labels, hoping to read about the health benefits that'll motivate you to keep taking them, you find that the language is indirect. Even weak. Are they tiptoeing around something? Yes, they are. And that something is a substantial piece of legislation called the Dietary Supplement Health and Education Act (DSHEA). This act determines the dance between the world of scientific research and the health claims that supplement companies can make. You might not be interested in laws and legislation, but if you're interested in using products that support optimal health, you should understand what high-quality, professional supplements can and cannot say on labels and marketing materials. That way, you won't think a great product is subpar, just because it doesn't claim to impact your health the same way its supporting research says it will. Stay with me as we demystify the gap between what you hear in the bustling grapevine of supplement research and what you read on the label of your trusty bottle of pills. The History and Purpose of the Dietary Supplement Health and Education Act (DSHEA) Back in 1994, consumers were just starting to realize the potential benefits of nutritional supplements and fought hard to protect their right to access them.Hilmas, C. J., Gillette, S. M., & Mullins, M. E. (2008). Herbal remedies: the design of a new course in pharmacy. American Journal of Pharmaceutical Education, 72(6), Article 136. doi:10.5688/aj7206136 This was when the DSHEA was born. Born out of a need to define and regulate the rapidly growing supplement industry, the DSHEA was more than just a new rule in the rule book. It was a landmark law that drew a clear line between foods (and supplements) and drugs.Scott, J., & Rountree, R. (1998). The Dietary Supplement Health and Education Act of 1994. Alternative and Complementary Therapies, 4(3), 230-235. doi:10.1089/act.1998.4.230 The birth of DSHEA wasn't a simple process, and it wasn't born in a vacuum. Its creation was a collaboration between lawmakers, supplement companies, consumers, and medical professionals.Dickinson, A., & MacKay, D. (2004). Health habits and other characteristics of dietary supplement users: a review. Nutrition Journal, 13(14), 2. doi:10.1186/1475-2891-13-14 Each had their interest and their voice in crafting this critical piece of legislation. Some noteworthy figures who played instrumental roles include: Senator Orrin Hatch: A Republican Senator from Utah, Hatch represented a state where many prominent dietary supplement companies are based. He was a stalwart supporter of the industry, and his influence was pivotal in crafting and pushing the DSHEA through Congress.Brownie S. (2005). The politics of the Dietary Supplement Health and Education Act. American Journal of Public Health, 95(3), 437–446. Senator Tom Harkin: A Democrat from Iowa, he was influenced by his personal experiences with dietary supplements, which he believed had helped him with his allergies.Gostin LO. (1994). Dietary Supplements and Health Promotion or Disease Prevention. JAMA, 272(16), 1283–1284. Congressman Bill Richardson: A Congressman from New Mexico who introduced the companion bill in the House of Representatives, which eventually became the DSHEA. Gerald Kessler: Founder of Nature's Plus supplements. Kessler was a critical industry voice who championed the rights of supplement companies, working closely with Senators Hatch and Harkin in the formulation of DSHEA. These figures, along with many others, created a law that could strike a balance between the consumer's right to access dietary supplements and the need for appropriate regulation and safety.

This Week In Wellness a recent study published in the Frontiers in Nutrition Journal has shown that sardines may be more beneficial than fish oil supplements due to the presence of additional micronutrients. https://www.news-medical.net/news/20230418/Eating-sardines-vs-fish-oil-supplements-study-evaluates-the-nutritional-benefit-beyond-fatty-acids.aspx https://www.frontiersin.org/articles/10.3389/fnut.2023.1107475/full This podcast is brought to you by Healthy Choices Chiropractic. Head to www.healthychoiceschiropractic.com.au to book a full spinal, postural and… Continue reading TWIW 196: Sardines may be better than fish oil

This Week In Wellness a recent study published in the Frontiers in Nutrition Journal has shown that sardines may be more beneficial than fish oil supplements due to the presence of additional micronutrients. https://www.news-medical.net/news/20230418/Eating-sardines-vs-fish-oil-supplements-study-evaluates-the-nutritional-benefit-beyond-fatty-acids.aspx https://www.frontiersin.org/articles/10.3389/fnut.2023.1107475/full This podcast is brought to you by Healthy Choices Chiropractic. Head to www.healthychoiceschiropractic.com.au to book a full spinal, postural and neurological examination with me for just $39.

Videos : The world's worst financial thief (10:30) Oh No, something BIG is happening in Germany, the WEF is make it worse| Redacted with Clayton Morris (11:45) Ukraine Targets Elon Musk, US Aid Dwindles, Ukraine's Offensive Increasingly Depleted (35:00)   Research identifies the herbal supplements that are effective in treating anxiety Global Neuroscience Initiative Foundation, October 6, 2022 A systematic review of research into the use of nutritional supplements for the treatment of anxiety disorders has found strong evidence for the use of extracts of passionflower or kava and combinations of L-lysine and L-arginine. Researchers writing in open access Nutrition Journal pooled the results of 24 studies involving a total of more than 2000 participants, showing that some nutritional and herbal supplements can be effective, without the risk of serious side effects. The research was carried out by Shaheen Lakhan and Karen Vieira from the Global Neuroscience Initiative Foundation, a non-profit charity organization for the advancement of neurological and mental health patient welfare, education, and research, based in Los Angeles, USA. Lakhan said, “Our review and summary of the literature on herbal remedies and dietary supplements for anxiety should aid mental health practitioners in advising their patients and provide insight for future research in this field. We found mixed results – while passionflower or kava and L-lysine and L-arginine appeared to be effective, St John's Wort and magnesium supplements were not”. Of the studies included in the review, 21 were randomized controlled trials. Of these, 15 showed positive effects from either a nutritional or herbal remedy and any reported side effects were mild to moderate. Melatonin improves mitochondrial function in rat model of diabetes University of Granada, La Paz University Hospital & University of Texas,  October 6 2022.  The Journal of Pineal Research published an article by researchers that reported a protective effect for melatonin on mitochondrial function in obese rats. “Mitochondrial dysfunction in adipose tissue may contribute to obesity-related metabolic derangements such as type 2 diabetes mellitus,” write principle investigator Ahmad Agil and colleagues. “Because mitochondria are a target for melatonin action, the goal of this study was to investigate the effects of melatonin on mitochondrial function in white and beige inguinal adipose tissue of Zücker diabetic fatty rats. The team divided eight diabetic rats and eight lean littermates to receive melatonin-enhanced or plain drinking water for six weeks, after which mitochondrial function was evaluated. They observed improvement in mitochondrial respiration, and a reduction in oxidative status among both lean and obese animals that received melatonin.  He observed that, along with other factors, the rise in obesity in both developed and developing countries has coincided with exposure to artificial light at night, which inhibits the body's production of melatonin.  The inhibition of melatonin production that occurs when a lamp, computer or television is left on leads to disrupted sleep and an increased risk of weight gain, which negatively impacts the mitochondria, promoting insulin resistance and diabetes. “For all these reasons, it is important to try to sleep in absolute darkness, to avoid interference in the generation of melatonin,” Professor Agil noted. Walking can reduce breast cancer risk American Cancer Society, October 4, 2022 Postmenopausal women who were very active or walked for at least seven hours a week had a reduced risk for breast cancer, according to a study published in Cancer Epidemiology, Biomarkers & Prevention, a journal of the American Association for Cancer Research. Women who engaged in at least an hour of vigorous physical activity every day had a 25 percent lower risk for breast cancer, and those who walked for at least seven hours a week had a 14 percent lower risk for breast cancer, in this study of 73,615 postmenopausal women. “We examined whether recreational physical activity, specifically walking, was associated with lower breast cancer risk. Given that more than 60 percent of women report some daily walking, promoting walking as a healthy leisure-time activity could be an effective strategy for increasing physical activity among postmenopausal women,” said Alpa Patel, Ph.D., senior epidemiologist at the American Cancer Society (ACS) in Atlanta, G. “We were pleased to find that without any other recreational activity, just walking an average of one hour per day was associated with lower risk of breast cancer in these women.” “Current guidelines recommend that adults should strive to get at least 2.5 hours per week of moderate-intensity activity, or 75 minutes per week of vigorous-intensity aerobic activity for overall health. Higher levels of activity may provide greater benefit for breast cancer prevention,” said Patel. Patel and colleagues identified 73,615 postmenopausal women from a large cohort of 97,785 women aged 50 to 74 years.  All participants provided information on the average number of hours they spent on various physical activities including walking, jogging, swimming, playing tennis, bicycling, and performing aerobic exercises every week, and the number of hours spent in leisure time sitting, including watching television and reading. The researchers calculated the total hours of metabolic equivalent (MET) per week for each participant, which is a ratio of the energy spent during a specific activity to the resting metabolic rate. The researchers found that about 9.2 percent of the participants did not partake in any physical activity, and about 47 percent of them reported walking as their only activity. The median MET expenditure among active women was 9.5 MET hours per week, which translates to 3.5 hours of moderately-paced walking. They found that the most active women with 42 MET hours per week or more (at least one hour of vigorous activity every day) had a 25 percent lower risk for breast cancer compared with women who were least active, with less than seven MET hours per week (e.g., moderately-paced walking for two hours a week). Among women who reported walking as their only activity, those who walked for seven hours or more per week had a 14 percent lower risk for breast cancer, compared with those who walked for three hours or less.  Selenium may help fight pre-cancer cervical condition Arak University of Medical Sciences (Iran) , October 10, 2022 Long-term consumption of selenium supplements may help reverse the progression of the ‘pre-cancer' condition cervical intraepithelial neoplasia grade 1 (CIN1), say researchers in Iran. Published in the British Journal of Nutrition, the study saw 58 women diagnosed with this low-grade CIN given either a placebo tablet or 200 micrograms of selenium supplements as selenium yeast daily for six months. After six months of supplementation they saw a regression in the condition and other beneficial metabolic effects. This included significant decreases in fasting plasma glucose levels, serum insulin levels and serum TAG levels and increased HDL-cholesterol levels. Cervical intra-epithelial neoplasia (CIN) is a term used to describe changes in the squamous cells of the cervix. CIN is not a cancer but if left untreated may develop into cancer and is therefore often described as a ‘pre-cancerous condition' by doctors. However if left untreated, the risk of progression to invasive cervical carcinoma was about 30–50%. The results from this latest research found significant rises in total plasma antioxidant capacity in the supplemented group compared with the placebo. There was also a significant decrease in malondialdehyde, a marker of oxidative stress.  X-rays raise childhood leukemia risk University of California at Berkeley, Oct 5, 2022 A new study by researchers at the University of California has revealed that diagnostic X-rays may increase the risk of developing childhood leukemia.  Specifically, the researchers found that children with acute lymphoid leukemia (ALL) had almost twice the chance of having been exposed to three or more X-rays compared with children who did not have leukemia.  For B-cell ALL, even one X-ray was enough to moderately increase the risk.  The findings come from the Northern California Childhood Leukemia Study, a population-based case-control study that includes 35 counties in the northern and central regions of the state.  The study included 827 children up to age 15 diagnosed with either ALL or AML. The children with leukemia were each compared with other children randomly selected from the California birth registry who were matched by factors such as age, gender, ethnicity and maternal race.  The study found an increased risk from X-rays for ALL, but not for AML or T-cell leukemia, and there was no association with age at first exposure.  Furthermore, there was no increased risk associated with prenatal exposure to X-rays or maternal X-rays occurring before pregnancy.  Surfing can prevent suicidal feelings in combat veterans with PTSD Loughborough University (UK) October 11, 2022  Surfing can help improve well-being in combat veterans experiencing post-traumatic stress disorder and even avert suicidal feelings, according to a Loughborough University researcher.  Nick Caddick said some of the veterans from Northern Ireland, Iraq and Afghanistan, who took part in his study, revealed that surfing had not only improved their health and quality of life but saved their lives.  It is the first time research has been conducted into a ‘Blue Gym' – the sea – therapy that is becoming increasingly popular in Britain and America and is being seen as an alternative to the traditional medical option which can involve drugs.  It is estimated that 6.9 per cent of UK combat soldiers will go on to suffer significant distress as a result of their service.  Nick said: “A number of veterans said they would most likely not be around if it wasn't for experiencing surfing in the ‘Blue Gym' environment. For the men, being active in this environment was an excellent example of ‘exercise is medicine'  Nick spent time with them, both in and out of the water, observing how surfing gave them respite from PTSD symptoms like nightmares, flashbacks, severe depression, anxiety, and suicidal thoughts.  Nick stressed that surfing was not a cure, and that the veterans expected to live with PTSD for the rest of their lives.  But he said his research suggested that, if undertaken regularly, surfing was a powerful alternative to medical treatments which the veterans were sceptical about.  “The veterans referred to it as a tremendous sense of freedom. It takes them completely away from the traumatic thoughts that spin through their minds all day long.   Most of them don't believe they will be cured, but it gives them something important to look forward to, which stops them dwelling on all the bad stuff. 

video: https://app.air.inc/a/cW1vAB3wp?ts=0 The Dark Truth of America's Federation Of State Medical Boards (start @ 3:44) Black gold? Rhizome extract said to have anti-ageing and anti-diabetic effects Oryza Chemical (Thailand), Black ginger extract could have important implications for healthy ageing and diabetes, as well as athletic performance. Presented in Bangkok by Oryza Oil & Fat Chemical's Masami Kawaziri, the herbaceous plant is also called black turmeric in Japan, and krachai dum in its country of origin, Thailand. The plant's extract has been used in Thailand for many years as a traditional medicine to boost energy and relieve gastrointestinal problems, and more recently, researchers in Asia have been looking into its benefits for seniors, diabetics and sportspersons. Energising results Its polymethoxyflavones are said to enhance energy production, thereby improving glucose, fat and lipid metabolism. This can either prevent metabolic syndrome, or aid in treating diabetes. The boost in energy production also helps to enhance athletic performance and recovery. Kawaziri shared the results of a 2016 study on the effects of black ginger extract intake on physical strength, skin condition, post-exercise fatigue, and general fatigue. Subjects who had been given the extract reported an increase in strength, and being less fatigued overall and after exercise. Brains and brawn Kawaziri said this was important for the elderly as well, since the extract is believed to minimise muscle loss. He added that the extract could play a part in “preventing poor blood circulation” and lowering blood pressure. Furthermore, he said the extract could help to enhance and maintain cognitive function, delaying or perhaps even preventing diseases like Alzheimer's. Higher levels of fluoride in pregnant woman linked to lower intelligence in their children University of Toronto Fluoride in the urine of pregnant women shows a correlation with lower measures of intelligence in their children, according to University of Toronto researchers who conducted the first study of its kind and size to examine fluoride exposure and multiple states of neurodevelopment. “Our study shows that the growing fetal nervous system may be adversely affected by higher levels of fluoride exposure,” said Dr. Howard Hu, the study's principal investigator and professor of environmental health, epidemiology and global health at the Dalla Lana School of Public Health. “It also suggests that the prenatal nervous system may be more sensitive to fluoride compared to that of school-aged children.” Tap water and dental products have been fluoridated in communities in Canada and the United States (as well as milk and table salt in some other countries) by varying amounts for more than 60 years to prevent cavities and improve bone health. In recent years, fierce debate over the safety of water fluoridation – particularly for children's developing brains – has fuelled researchers to explore the issue and provide evidence to inform national drinking water standards. There are some known side effects of fluoride. For example, dental defects like mild staining are common among those ingesting recommended levels of fluoride in the United States and Canada. Skeletal fluorosis – excessive accumulation of fluoride in the bones – is much less common and only observed at levels of fluoride in the water that are more than five to 10 times higher than those recommended. “Relatively little is known, with confidence, about fluoride's impact on neurodevelopment,” said Hu, whose research team included experts from U of T, National Institute of Public Health of Mexico, University of Michigan, McGill University, Indiana University, Mount Sinai School of Medicine and Harvard School of Public Health. The study, “Prenatal Fluoride Exposure and Cognitive Outcomes in Children at 4 and 6-12 Years of Age in Mexico,” published today in Environmental Health Perspectives, analyzed data from 287 mother-child pairs in Mexico City that were part of the Early Life Exposures in Mexico to Environmental Toxicants (ELEMENT) project, which recruited pregnant women from 1994 to 2005 and has continued to follow the women and their children ever since. The research team analyzed urine samples that had been taken from mothers during pregnancy and from their children between six and 12 years of age to reconstruct personal measures of fluoride exposure for both mother and child. “This is significant because previous studies estimated exposures based on neighbourhood measurements of drinking water fluoride levels, which are indirect and much less precise measures of exposure. They also looked at children's exposures instead of prenatal exposures or had much smaller sample sizes of subjects to study,” said Dr. Hu. The researchers then analyzed how levels of fluoride in urine related to the children's verbal, perceptual-performance, quantitative, memory, and motor abilities at age four and once more between the ages of six and 12. Analyses were adjusted for other factors known to impact neurodevelopment, such as gestational age at birth, birthweight, birth order, sex, maternal marital status, smoking history, age at delivery, IQ, education, socioeconomic status and lead exposure. With regard to the study's implications for populations in North America, researchers found that urinary fluoride levels in pregnant women were somewhat higher than, but within the general range of, urinary fluoride levels seen in non-pregnant general populations in Canada and the United States. However, in Dr. Hu's opinion, the findings do not provide enough information to suggest there is no safe level of fluoride exposure. “The potential risks associated with fluoride should be further studied, particularly among vulnerable populations such as pregnant women and children, and more research on fluoride's impact on the developing brain is clearly needed.” Polyphenol blend may boost post-exercise recovery: RCT University of Murcia (Spain), and the University of Montpellier (France) Daily supplementation with a blend of extracts from mangosteen, elderberry, and pomegranate may delay muscle soreness and help manage post-exercise recovery, says a new study. Consumption of Fytexia's polyphenol-rich ingredient branded TensLess was associated with a 28% reduction in the perception of delayed onset muscle soreness (DOMS), compared with a placebo group, according to results of a randomized, placebo-controlled, crossover study. Biomarkers of muscle damage were also reduced, in correlation with the decreases in DOMS, reported scientists from Fytexia (France), Catholic University of Murcia (Spain), and the University of Montpellier (France) in the journal Phytotherapy Research . “This prospective study highlights the beneficial, both acute and sub-chronic effects of the supplementation with TensLess, a polyphenol-rich extract-based food supplement, on adverse symptoms associated with DOMS, namely eccentric exercise-related markers of muscle impairment,” they wrote. Study details The researchers recruited 13 recreationally active athletes (men and women) to participate in their study. Participants were randomly assigned to consume placebo or 1.5 grams per day of TensLess, composed of polyphenol-rich extracts from mangosteen (Garcinia mangostana L.), pomegranate (Punica granatum L.), and black elderberry (Sambucus nigra L.) combination for five days. All of the study participants performed an eccentric exercise protocol on day one of the study, and DOMS and biomarkers of muscle damage were monitored for four more days. This was then followed by a three-week “washout” period before they were crossed over to the other group for five more days. The results showed that TensLess supplementation provided a significant 33% decrease in DOMS perception as early as the first 24 hours following physical exercise, compared to placebo. In addition to this acute benefit, a 28% reduction in DOMS perception was reported compared to the placebo group for the full duration of the study. These effects were correlated with a lower levels of muscle damage-associated biomarkers, specifically creatine kinase, creatinine and myoglobin during the 4 days post-workout, added the researchers. Taken together, these positive results clearly indicate that post-exercise supplementation with TensLess may preserve myocytes and reduce soreness following eccentric exercise-induced damages, and, accordingly, significantly shorten muscle recovery. Study supports efficacy of hyaluronan for wrinkle reduction Toho University Ohashi Medical Center (Japan) Twelve weeks of supplementation with hyaluronan – also known as hyaluronic acid – may improve the “luster” of the skin and reduce wrinkles, says a new study from Japan. Data from a randomized, double-blind, placebo-controlled trial with 60 adults indicated that 120 milligrams per day of Kewpie's hyaluronan ingredients Hyabest (A) and Hyabest (S) LF-P also led to improvements in skin suppleness. “This study showed that the oral ingestion of the [molecular weight] 2 k or 300 k [hyaluronic acid] for 12 weeks suppresses wrinkles and improves the skin's luster and suppleness in people aged 59 years or less who were healthy Japanese men and women over 22 years old. From the above, [hyaluronic acid] consumption is expected to be used as a method to maintain healthy skin,” wrote researchers from Kewpie Corporation and the Toho University Ohashi Medical Center in Clinical, Cosmetic and Investigational Dermatology . Kewpie Corp funded the study. HA and skin The skin contains about 50% of the body's hyaluronan (HA), a component present in every connective tissue. Degradation of HA and collagen is reported to be a cause of wrinkles, with many ingredient suppliers exploring the potential of supplementation to improve skin health from within. Scientists from Kewpie authored a review i published in the Nutrition Journal, which concluded: “The reduction of HA in the skin by intrinsic and extrinsic factors such as aging and ultraviolet radiation, smoking and air pollutants induce dryness in the skin. However, daily HA supplements can moisturize the skin because the metabolites of HA increases the skin moisture content by having an effect on the skin cells. Thus, consuming HA affects skin cell and improves dry skin physiologically. “This review shows that consuming HA moisturizes the skin and employing HA as a dietary supplement makes the skin healthy. We believe that countries worldwide will benefit from this review and consume HA to alleviate dry skin.” The new double-blinded, placebo-controlled study adds to this body of evidence and investigated the effects of the ingredient on wrinkles. The researchers recruited 60 Japanese men and women aged between 22 and 59 to participate in their study. The participants were randomly assigned to one of three groups: Placebo, or a HA formulation using one of two varieties, with a molecular weight of 2k or 300k (Hyabest (A) and Hyabest (S) LF-P, respectively). Both groups received a dosage of 120 mg per day. Three-dimensional analysis of their skin indicated that the HA groups showed a better level of the whole sulcus (grooves in the skin) to volume ratio, wrinkle area ratio, and wrinkle volume ratio, compared to placebo and baseline values. However, only the 300 k (Hyabest (S) LF-P) group showed significantly diminished wrinkles compared with the placebo group. Exercise can make cells healthier, promoting longer life, study finds University of Virginia Whether it's running, walking, cycling, swimming or rowing, it's been well-known since ancient times that doing some form of aerobic exercise is essential to good health and well-being. You can lose weight, sleep better, fight stress and high blood pressure, improve your mood, plus strengthen bones and muscles. “Whether muscle is healthy or not really determines whether the entire body is healthy or not,” said Zhen Yan of the University of Virginia School of Medicine. “And exercise capacity, mainly determined by muscle size and function, is the best predictor of mortality in the general population.” Yan and colleagues have completed a study in mice that, for the first time, shows that just one bout of moderate-to-intense exercise acts as a “stress test” on mitochondria in muscles. They discovered that this “stress test” induced by aerobic exercise triggers a process called mitophagy, where the muscle disposes of the damaged or dysfunctional mitochondria, making the muscle healthier. Yan compares exercise-induced mitophagy to a state vehicle inspection that removes damaged cars from the streets. “Aerobic exercise removes damaged mitochondria in skeletal muscle,” Yan said. “If you do it repeatedly, you keep removing the damaged ones. You have a better muscle with better mitochondrial quality. We clean up the clunkers, now the city, the cell, is full of healthy, functional cars.” How Exercise Removes Mitochondria ‘Clunkers' For this study, Yan and colleagues assessed the skeletal muscle of a mouse model where they had added a mitochondrial reporter gene called “pMitoTimer.” The mitochondria fluoresce green when they are healthy and turn red when damaged and broken down by the cell's waste-disposal system, the lysosomes. The mice ran on a small treadmill for 90 minutes and Yan's team observed mitochondrial stress (signs of “state inspection”) and some mitophagy (towing of the clunkers) at six hours after exercise. Yan explained that exercise in these mice also stimulated a kinase called AMPK, which in turn switched on another kinase, Ulk1. These chemical reactions appear to be important in control of the removal of dysfunctional mitochondria. “When its turned on, Ulk1 activates other components in the cell to execute the removal of dysfunctional mitochondria,” Yan said. “It's analogous to a 911 call where a tow truck removes the clunkers. However, we still do not know how these activities are coordinated.” LED lights safer, more effective in producing Vitamin D3 than sunlight Boston University Research published in Scientific Reports showsthat light from RayVio's 293nm ultraviolet (UV) LED is more efficient than sunlight at producing vitamin D3 in skin samples. Tyler Kalajian and his research team, led by Dr. Michael F. Holick, Ph.D., M.D., and supported by Boston University School of Medicine and a Boston University Ignition Award, found that skin samples exposed to RayVio's UV LED for just 0.52 minutes produced more than twice as much vitamin D3 as samples exposed to 32.5 minutes of sunlight. “We tested ultraviolet LEDs from different sources and at different wavelengths. LED showed the most significantpotential for vitamin D3 production in the shortest amount of time,” said Dr. Holick, a Professor of Medicine, Physiology and Biophysics atBoston University School of Medicine, and endocrinologist at BostonMedical Center. “This study will lead to a new generation of technologythat can be labeled as photopharmacology in which the use of LEDswith targeted wavelengths can cause specific biologic effects in humanskin to help treat and prevent chronic illnesses.” Vitamin D deficiency is associated with osteoporosis, rickets and other metabolic bone diseases and is more prevalent in northern and southern latitudes where sunlight is limited for a significant part of the year. This device for making vitamin D is ideally suited for patients with fat malabsorption syndromes including inflammatory bowel disease and gastric bypass surgery. The research shows that LEDs could be used for treating patients that are vitamin D deficient. A vitamin D3 producing UV LED device could be used on skin areas that experience less exposure to sunlight such as upper legs and arms and abdomen and back thus minimizing risk for developing non-melanoma skin cancer. The UV LED device also emits a much narrower band of UVB light and thereby decreasing likelihood of skin damage that can occur when the skin is exposed to higher wavelengths of UV radiation.

VIDEOS: The fight for water | DW Documentary   New study shows Rhodiola rosea root might be beneficial for managing type 2 diabetes University of California at Irvine, August 15, 2022 A team of researchers led by the University of California, Irvine has discovered that treatment with an extract from the roots of the Rhodiola rosea plant might be effective for helping manage type 2 diabetes, showing promise as a safe and effective non-pharmaceutical alternative. The study, recently published online in Scientific Reports, found that in a mouse model of human type 2 diabetes, Rhodiola rosea lowered fasting blood sugar levels, improved response to insulin injections, modulated the composition of bacteria in the gastrointestinal tract and decreased several biomarkers of inflammation. The team utilized a genetically engineered mouse model that develops obesity, insulin resistance and high blood sugar, similar to advanced human type 2 diabetes, to test whether Rhodiola rosea could improve glucose homeostasis. In the study, cohorts of age-matched male and female mice were randomly assigned to one of two groups: control, which received water, or experimental, which received Rhodiola rosea extract. (NEXT) Meta-analysis concludes benefits for selenium supplementation in cognitively impaired individuals Instituto de Pesquisa Pelé Pequeno Príncipe (Brazil), August 15 2022.  A systematic review and meta-analysis published  in Nutrients found that supplementing with selenium was associated with improved levels of the mineral and the antioxidant enzyme glutathione peroxidase, as well as better cognitive function among patients with mild cognitive impairment (MCI) or Alzheimer disease (AD).  “For the first time, our study demonstrated, through a systematic review and meta-analysis, the possible benefits of selenium supplementation on selenium levels in patients with MCI or AD, as well as on markers of oxidative stress and on cognitive test performance,” Meire Ellen Pereira and colleagues wrote. Among studies that evaluated the effects of selenium without other nutrients, selenium measured in plasma, serum, red blood cells or cerebrospinal fluid increased among participants who received the mineral while remaining essentially the same or lower in the control groups. The meta-analysis determined that supplementing with selenium increased selenium levels by an average of 4 times in plasma, 1.88 times in serum, 3.73 times in red blood cells and 2.18 times in cerebrospinal fluid.  (NEXT) Skip the elevator: A 15-minute walk can help your brain fight off Alzheimer's German Center for Neurodegenerative Disease, August 15 2022 Older people can stave off Alzheimer's disease with a daily 15-minute walk or other physical activities, according to new research. Researchers in Germany say moderate physical activity boosts all areas of the brain, especially those involved in memory. Staying active also benefits people over 70 the most. They see the biggest increase in grey matter, compared to their “couch potato” peers. “Our study results indicate that even small behavioral changes, such as walking 15 minutes a day or taking the stairs instead of the elevator, may have a substantial positive effect on the brain and potentially counteract age-related loss of brain matter and the development of neurodegenerative diseases. In particular, older adults can already profit from modest increases of low intensity physical activity.” (NEXT) Antioxidants in fruit boosts immunity and protects thymus gland  Scripps Research Institute, August 8, 2022 Eating fruit and vegetables or taking antioxidant supplements may combat one of the most harmful aspects of aging by protecting a vital immune system organ, research suggests. Scientists demonstrated how ageing sabotaged the thymus gland, weakening the immune system and putting the elderly at greater risk of infection. But the irreversible damage could be reduced by the action of antioxidants such as vitamin C. Experiments showed that antioxidants – which are abundant in many fruits and vegetables – cut down the destruction wrought by a highly reactive by-product of normal metabolism. In studies on mice, animals given vitamin C and another antioxidant used in human medicine experienced significantly less age-related deterioration of the thymus. US lead scientist Dr Howard Petrie, from the Scripps Research Institute in San Diego, California, said: “The thymus ages more rapidly than any other tissue in the body, diminishing the ability of older individuals to respond to new immunologic challenges, including evolving pathogens and vaccines. Its function is to manufacture T-cells, essential immune system cells in the front-line of the body's defences against harmful foreign invaders and cancer. (NEXT) Modern Processed Diets Are Coding DNA and Gut Bacteria To Pass On Poor Immune Functions To Our Children Yale University and Erlangen-Nuremberg University, August 6, 2022 A team of scientists from Yale University in the U.S and the University of Erlangen-Nuremberg, in Germany, has said that junk food diets could be partly to blame for the sharp increase in autoimmune diseases such as multiple sclerosis, including alopecia, asthma and eczema. The new stark warnings come in a review published in Nutrition Journal, which analysed the impact that the modern Western diet has on immune function and risk of ill-health related to poor immunity and inflammation."While today's modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease," warned Myles in his review. Each person harbors a unique and varied collection of bacteria that's the result of life history as well as their interactions with the environment, diet and medication use. Western diet and lifestyles consisting of fast and processed foods are leading to a lower diversity of bacteria in the gut, say researchers. Of potentially greatest concern, our poor dietary behaviours are encoded into both our DNA scaffolding and gut microbiome, and thus these harmful immune modifications are passed to our offspring during their most critical developmental window. (NEXT) The aging heart accumulates mutations—while losing the ability to repair them Children's Hospital Boston, August 12, 2022 Why does the risk of heart disease go up as we age? Known risk factors such as hypertension or high cholesterol don't explain all cases. A first-of-its-kind study from Boston Children's Hospital now shows that the cells that make up our heart muscle accumulate new genetic mutations over time—while losing the ability to repair them. The findings were published in the journal Nature Aging. The research team, led by Sangita Choudhury, Ph.D., and August Yue Huang, Ph.D., in the Division of Genetics and Genomics at Boston Children's, sequenced the entire genomes of 56 individual heart muscle cells, known as cardiomyocytes, from 12 people across the age spectrum—from infancy to 82 years—who had died from causes unrelated to heart disease.  

ReferencesKanoski SE, Davidson TL. Western diet consumption and cognitive impairment: links to hippocampal dysfunction and obesity. Physiol Behav 2011, 103:59-68.Kroner Z. The relationship between Alzheimer's disease and diabetes: Type 3 diabetes? Altern Med Rev 2009, 14:373-379.Kodl CT, Seaquist ER. Cognitive dysfunction and diabetes mellitus. Endocr Rev 2008, 29:494-511.Starr VL, Convit A. Diabetes, sugar-coated but harmful to the brain. Curr Opin Pharmacol 2007, 7:638-642.Ye X, Gao X, Scott T, Tucker KL. Habitual sugar intake and cognitive function among middle-aged and older Puerto Ricans without diabetes. Br J Nutr 2011, 106:1423-1432.Knuppel A, Shipley MJ, Llewellyn CH, Brunner EJ. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep 2017, 7:6287.Beilharz JE, Maniam J, Morris MJ. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients 2015, 7:6719-6738.Sanchez-Villegas A, Toledo E, de Irala J, et al. Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutr 2012, 15:424-432.Chang SC, Cassidy A, Willett WC, et al. Dietary flavonoid intake and risk of incident depression in midlife and older women. Am J Clin Nutr 2016, 104:704-714.Molendijk M, Molero P, Ortuno Sanchez-Pedreno F, et al. Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. J Affect Disord 2018, 226:346-354.Beezhold BL, Johnston CS, Daigle DR. Vegetarian diets are associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults. Nutrition Journal 2010, 9:26.Blanchflower DG, Oswald AJ, Stewart-Brown S. Is Psychological Well-Being Linked to the Consumption of Fruit and Vegetables? Social Indicators Research 2012.Beezhold BL, Johnston CS. Restriction of meat, fish, and poultry in omnivores improves mood: A pilot randomized controlled trial. Nutr J 2012, 11:9.Francis HM, Stevenson RJ, Chambers JR, et al. A brief diet intervention can reduce symptoms of depression in young adults - A randomised controlled trial. PLoS One 2019, 14:e0222768.Firth J, Marx W, Dash S, et al. The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials. Psychosom Med 2019, 81:265-280.Spencer SJ, Korosi A, Laye S, et al. Food for thought: how nutrition impacts cognition and emotion. NPJ Sci Food 2017, 1:7.Lamport DJ, Saunders C, Butler LT, Spencer JP. Fruits, vegetables, 100% juices, and cognitive function. Nutr Rev 2014, 72:774-789.Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol 2012.O'Brien J, Okereke O, Devore E, et al. Long-term intake of nuts in relation to cognitive function in older women. J Nutr Health Aging 2014, 18:496-502.Avena NM, Gold JA, Kroll C, Gold MS. Further developments in the neurobiology of food and addiction: update on the state of the science. Nutrition 2012, 28:341-343.Fortuna JL. The obesity epidemic and food addiction: clinical similarities to drug dependence. J Psychoactive Drugs 2012, 44:56-63.Gearhardt AN, Yokum S, Orr PT, et al. Neural Correlates of Food Addiction. Arch Gen Psychiatry 2011.Taylor VH, Curtis CM, Davis C. The obesity epidemic: the role of addiction. CMAJ 2010, 182:327-328.Volkow ND, Wang GJ, Fowler JS, et al. Food and drug reward: overlapping circuits in human obesity and addiction. Curr Top Behav Neurosci 2012, 11:1-24.Moreira PI. Alzheimer's disease and diabetes: an integrative view of the role of mitochondria, oxidative stress, and insulin. J Alzheimers Dis 2012, 30 Suppl 2:S199-215.Sommerfield AJ, Deary IJ, Frier BM. Acute hyperglycemia alters mood state and impairs cognitive performance in people with type 2 diabetes. Diabetes Care 2004, 27:2335-2340.Cox DJ, Kovatchev BP, Gonder-Frederick LA, et al. Relationships between hyperglycemia and cognitive performance among adults with type 1 and type 2 diabetes. Diabetes Care 2005, 28:71-77.Schopf V, Fischmeister FP, Windischberger C, et al. Effects of individual glucose levels on the neuronal correlates of emotions. Front Hum Neurosci 2013, 7:212.Barnard ND, Bunner AE, Agarwal U. Saturated and trans fats and dementia: a systematic review. Neurobiol Aging 2014, 35 Suppl 2:S65-73.Andre P, Laugerette F, Feart C. Metabolic Endotoxemia: A Potential Underlying Mechanism of the Relationship between Dietary Fat Intake and Risk for Cognitive Impairments in Humans? Nutrients 2019, 11.Erridge C. The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4. Br J Nutr 2011, 105:15-23.Erridge C, Attina T, Spickett CM, Webb DJ. A high-fat meal induces low-grade endotoxemia: evidence of a novel mechanism of postprandial inflammation. Am J Clin Nutr 2007, 86:1286-1292.Madison AA, Belury MA, Andridge R, et al. Afternoon distraction: a high-saturated-fat meal and endotoxemia impact postmeal attention in a randomized crossover trial. Am J Clin Nutr 2020.

John McDougall Bio: John McDougall, MD is a board-certified internist, author of 13 national best-selling books, the international on-line “McDougall Newsletter,” and co-founder of the 10-day, live-in McDougall Program in Santa Rosa, CA. He is a clinical instructor for 4 schools training young physicians and licensed in 5 states in the US to practice. Other McDougall activities include seminars and health-oriented adventure vacations. Scientific results of the McDougall Program are published in the Nutrition Journal: (http://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-99) and in MS and Related Disorders: http://www.msard-journal.com/article/S2211-0348(16)30100-6/pdf. Website: www.drmcdougall.com E-mail: drmcdougall@drmcdougall.com Phone: (800) 941-7111 Previous National Best Selling McDougall Books: The McDougall Plan McDougall's Medicine: A Challenging Second Opinion The McDougall Health Supporting Cookbook, Volume 1 The McDougall Health Supporting Cookbook, Volume 2 The McDougall Plan: 12 Days to Dynamic Health The McDougall Program for Maximum Weight Loss The New McDougall Cookbook The McDougall Program for Women The McDougall Program for a Healthy Heart The McDougall Quick and Easy Cookbook Dr. McDougall's Digestive Tune-up The Starch Solution The Healthiest Diet on the Planet How can eating a healthy diet impact your body's ability to fight disease and other ailments? Research shows that eating nutritionally rich food may stave off lasting health implications over time. Listen up to learn: How ketogenic or plant-based diets impact the body How starches became vilified over the years The part sugar plays in your diet John McDougall, the founder, and director of the nationally renowned McDougall Program, discusses his mission to help change the way people struggling with health or weight view a healthy diet. Even though starchy foods have gotten a bad reputation in recent decades, eating a starch-based diet may improve your overall health. Since rich foods have found their way into the popular menu of America, the lack of nutrition and the requirement for additives has become an issue that drives up the average percent of obesity yearly. Using a combination of proven educational techniques and an introduction to new nutritional options, the success rate for making a lasting change in lifestyle remains incredibly high. Starches may be the dietary answer many people struggling with their health are looking for and establishing a high-starch diet can even affect your chances of contracting various cancers. For more information, visit drmcdougall.com. Episode also available on Apple Podcasts: apple.co/30PvU9C

Excerpt: What do you do if you understand the concept of body neutrality and are at peace with your larger body, but still feel like you need to lose weight for your health?  This is a common question amongst the people I work with.Many women will say, they “felt better” when they were smaller.  So even though they want to embrace intuitive eating and a more relaxed approach to fitness, they still feel they must restrict food and work hard in order to achieve or maintain their “healthiest” weight. Tune into this episode as we unpack the real reason you felt better in a smaller body.  We'll explore why “moderation” seems so elusive and why you feel out of control whenever you deviate from your plan. Creating that feeling of stamina and vitality you had in a smaller body IS possible in whatever body you have today.  Listen to explore the mindset shifts required to feel your best in your now body and how to discover what YOUR healthiest weight is.What you'll learn by listening:Why you felt better in a smaller bodyWhy we give up on our “healthy lifestyle” even though we're feeling betterThe reason you go off the rails when you loosen the restriction just a little bitThe mindset trap that keeps you stuck in all or nothing behaviour; why moderation seems out of reachHow you can feel just as good in the body you have todayHow to determine what the healthiest weight is for you.Studies Referenced:  “The biology of binge eating” ( Foulds Mathes, et al. Appetite; 2019)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694569/“Obesity, Health at Every Size, and Public Health Policy” (Bombak. American Journal of Public Health; 2014)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3935663/“Weight Science: Evaluating the Evidence for a Paradigm Shift” (Bacon, L. Nutrition Journal; 2011) https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-9“Intrinsic and Extrinsic Motives Support Adults Regular Physical Activity Maintenance (Geller, et al. Sports Medicine International, 2018) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6225965/“Positive body image and young women's health: Implications for sun protection, cancer screening, weight loss and alcohol consumption behaviours” (Andrew, et al. Journal of Health Psychology, 2016) https://pubmed.ncbi.nlm.nih.gov/24532796/“Adults with Greater Weight Satisfaction Report More Positive Health Behaviors and Have Better Health Status Regardless of BMI” (Blake, et al. Journal of Obesity, 2013) http://downloads.hindawi.com/journals/jobe/2013/291371.pdfMentioned in the show:  Embrace Your Radiance- Non-Diet Health Summit:  Free online event April 5-16, 2021.Right Body for Me - 16 week transformative coaching programThe Motivation Secret - FREE guide to help you get unstuck with movement.Resources for Non-Diet ProfessionalsFollow Kim on InstagramSupport the show (https://www.buymeacoffee.com/radiantvitality)

Sal's Reading Recommendations:ON EATING MEAT, by Matthew Evans: https://amzn.to/3pAkj7bSimon Hill's Vegan Food Pyramid: https://plantproof.com/veganfoodpyramid/Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References:Benatar, J., & Stewart, R. (2018). Cardiometabolic risk factors in vegans; A meta-analysis of observational studies. PLOS ONE, 13(12), e0209086. doi: 10.1371/journal.pone.0209086Barthels, F., Meyer, F., & Pietrowsky, R. (2018). Orthorexic and restrained eating behaviour in vegans, vegetarians, and individuals on a diet. Eating And Weight Disorders - Studies On Anorexia, Bulimia And Obesity, 23(2), 159-166. doi: 10.1007/s40519-018-0479-0Clarys, P., Deriemaeker, P., Huybrechts, I., Hebbelinck, M., & Mullie, P. (2013). Dietary pattern analysis: a comparison between matched vegetarian and omnivorous subjects. Nutrition Journal, 12(1). doi: 10.1186/1475-2891-12-82Losasso, C., Eckert, E. M., Mastrorilli, E., Villiger, J., Mancin, M., Patuzzi, I., Di Cesare, A., Cibin, V., Barrucci, F., Pernthaler, J., Corno, G., & Ricci, A. (2018). Assessing the Influence of Vegan, Vegetarian and Omnivore Oriented Westernized Dietary Styles on Human Gut Microbiota: A Cross Sectional Study. Frontiers in microbiology, 9, 317. https://doi.org/10.3389/fmicb.2018.00317Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. doi: 10.3390/nu10121841Turner-McGrievy, G. M., Barnard, N. D., & Scialli, A. R. (2007). A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet. Obesity (Silver Spring, Md.), 15(9), 2276–2281. https://doi.org/10.1038/oby.2007.270

I speak with Barbara Olendzki about her work using the IBD-AID (The Inflammatory Bowel Disease Anti-Inflammatory Diet). Babara shares with us the different stages of the diet, and how it can be so healing and effective. Barbara published a paper called "An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report" in 2014 in the Nutrition Journal.

If sugar is bad, does that mean fruit needs to be avoided?It’s a question that has been asked thousands of times in hundreds of different ways. Because of the general fear of sugar, it’s assumed that fruit — which is, admittedly, filled with sugar — must be bad and more likely to contribute to making you gain weight (and become fat). The concerns spill over to all your favorites: do you need to avoid bananas? What about apples and pears? Will peaches and watermelon ruin my summer body goals?The (very) short answer is fruit is badly misunderstood. As we’ve discussed before, not all sugar is equal, and any amount of sugar will not make you fat.Like so many things in health and nutrition, the obvious answer is rarely the correct one. When it comes to fruit, you have to look at the entire nutrient profile to understand why fruit has so many benefits that can offset the sugar and make it more of a weight loss aid than a weight gain food. In this episode of That’s Healthy, Right?, we examine the real concerns with fruit, the fallacy of the relationship between fruit and weight gain, look at the research behind the benefits of eating fruit daily, the best time of day to eat fruit, and how much fruit is too much.To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!Resources:Paradoxical Effects of Fruit on Obesity — Nutrients Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review — Frontiers in Nutrition Effects of two energy-restricted diets containing different fruit amounts on body weight loss and macronutrient oxidation — Plant Foods Human NutritionHealth benefits of fruits and vegetables — Advanced NutritionWhat can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? — Nutrition ReviewsChanges in diet and lifestyle and long-term weight gain in women and men — New England Journal of MedicineEffects of fruit consumption on body mass index and weight loss in a sample of overweight and obese dieters enrolled in a weight-loss intervention trial — Nutrition A low-energy-dense diet adding fruit reduces weight and energy intake in women — AppetiteChanges in intake of fruits and vegetables in relation to risk of obesity and weight gain among middle-aged women — International Journal of ObesityAppetite control: Methodological aspects of the evaluation of foods — ObesitySo Now Kale Is Bad for You? — Born FitnessEffect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function — Metabolism Effect of fruit restriction on glycemic control in patients with type 2 diabetes--a randomized trial — Nutrition Journal

Hey guys, it’s your girl Britt.  Today we are taking a deeper look at some of the studies cluttering your newsfeed. I saw an article that claimed, ‘Eating chocolate can make your skin look healthier’, so I clicked on the link as fast as I could. I’m pretty sure I just really wanted this study to be true, because I was feeling hopeful when I clicked the link and then all of my hopes and dreams were crushed. The study, published in Nutrition Journal in 2014, actually set out to see if the antioxidants in chocolate could help protect skin against harmful UV rays.  There were a total of 74 female participants and they were broken up into two groups—one was given high-flavanol chocolate and the other given low-flavanol chocolate. So, not only were the groups small, but they were all female—no males were studied. But I will say, it was double-blinded study, which means neither the facilitators or participants knew which chocolate was going to who. The results? Well, unfortunately, eating high-flavanol chocolate does not help your skin look healthier. This “Under the Microscope” has been brought to you by Executive Medicine of Texas.  If you are interested in becoming a patient of one of our  awesome providers, check out emtexas.com.   https://bestlifeonline.com/health-facts/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082621/

Ref: Is there any association between gut microbiota and type 1 diabetes? A systematic review. Gut Pathog. 2019;11:49 E Gut microbiota, probiotics and diabetes. Nutrition Journal. 2014;13:60

When thinking about optimizing your protein consumption, how much is too much? We’ve established that protein is a vital dietary fuel for all kinds of reasons. But, at some point, does eating protein have no additional benefit and is eating more simply “overfilling” your tank?The idea that your body has limits on how much protein you can digest is based on the concept of muscle protein synthesis or MPS. Muscle protein synthesis is your body’s natural way of breaking down protein and using it to help repair the muscles in your body. That’s because during exercise your body uses protein, something known as muscle protein breakdown (or MPB). The combination of muscle protein synthesis and muscle protein breakdown are important components of how you build muscle, and — more importantly for every exercise goal — how well you recover from exercise. And, some research has suggested that 20 grams of protein is the sweet-spot for maximizing muscle protein synthesis.Which leaves you with a very important question: how much protein can your body digest, and — at some point — is more protein too much and not really adding any benefit?In this episode of That’s Healthy, Right? host Adam Bornstein weighs the comparison of protein to the gas you put in your car, how to maximize your post-workout intake, and the science behind whether or not you should restrict how much protein you eat per serving.To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!Resources:How much protein can the body use in a single meal for muscle building? Implications for daily protein distribution — Journal of the International Society of Sports Nutrition Per Meal Dose and Frequency of Protein Consumption Is Associated With Lean Mass and Muscle Performance — Journal of Clinical Nutrition Is there a maximal anabolic response to protein intake within a meal? — Journal of Clinical NutritionUpdate on maximal anabolic response to dietary protein — Journal of Clinical Nutrition A high-protein diet for reducing body fat: mechanisms and possible caveats — Nutrition and MetabolismNutritional interventions to augment resistance training-induced skeletal muscle hypertrophy — Frontiers in Physiology Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis — The Journal of Physiology A Systematic Review, Meta-Analysis and Meta-Regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults — British Journal of Sports Medicine Effect of Protein Overfeeding on Energy Expenditure Measured in a Metabolic Chamber — American Journal of Clinical Nutrition Effect of different protein sources on satiation and short-term satiety when consumed as a starter — Nutrition Journal

In this episode of Veggie Doctor Radio, you will hear from a man that is fired up and ready to fight to keep planet earth alive through the power of food.    About featured guest: John McDougall, MD is a board-certified internist, author of 13 national best-selling books, the international on-line “McDougall Newsletter,” and co-founder of the 10-day, live-in McDougall Program in Santa Rosa, CA. He is a clinical instructor for 4 schools training young physicians and licensed in 5 states in the US to practice. Other McDougall activities include seminars and health-oriented adventure vacations. Scientific results of the McDougall Program are published in the Nutrition Journal and in MS and Related Disorders.     DR. JOHN MCDOUGALL https://drmcdougall.com https://facebook.com/DrJohnMcDougall https://twitter.com/johnmcdougallmd   Disclaimer: The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.   Mentions: Dr. McDougalls Climate Change Talk: https://drmcdougall.com/health/education/videos/free-electures/climate/   Dr. McDougalls lecture at the ACLM lifetime achievement award ceremony: https://drmcdougall.com/health/education/videos/free-electures/aclm-lifetime-achievement-award/   The McDougall Program: Essential for Solving the Current Climate Emergency: https://drmcdougall.com/2019/09/23/essential-for-solving-the-current-climate-emergency/   Download FREE Plant-based Shopping List: doctoryami.com/shoppinglist   A Parent’s Guide to Intuitive Eating: How to Raise Kids Who Love to Eat Healthy by Dr. Yami   Leave an 'Amazon Review'   MORE LISTENING OPTIONS Apple Podcasts: http://bit.ly/vdritunes Spotify: http://bit.ly/vdrspotify   NEWSLETTER SIGN UP https://doctoryami.com/signup OR Text 'FIBER' to 668-66     FIND ME AT Doctoryami.com Instagram.com/thedoctoryami Facebook.com/thedoctoryami Veggiefitkids.com         * * * * MORE FROM ME Read - http://veggiefitkids.com/blog Listen: http://bit.ly/vdrpodcast Watch - http://bit.ly/vfkvideos TEDx Talk - http://bit.ly/DOCTORYAMITEDX   * * * * Questions? Email me: Yami@doctoryami.com

Episode 4: What is Type 2 Diabetes? Join Dr. Grady and Garrett, both Type 1 Diabetics, as they talk about blood sugar, overall health, and how to take control of your health to gain the freedom to live the life you deserve. In this episode, we discuss what Type 2 Diabetes is and how it develops. We then get into various factors that contribute to the high blood sugar and insulin resistance involved in Type 2 Diabetes. We also go over the many organ systems that are affected by Type 2 Diabetes. We conclude by sharing a "Freedom Moment" that we recently had with our diabetes. PLEASE SUBSCRIBE TO THE PODCAST For more Diabuddies content follow us on The Diabuddies Podcast Facebook page. Twitter: @TheDiabuddies Instagram: @thediabuddiespodcast You can email us at TheDiabuddiesPodcast@gmail.com   Resources/Links Discussed in the episode: Shi, X., et al., (2016). Acute caffeine ingestion reduces insulin sensitivity in healthy subjects: a systematic review and meta-analysis. Nutrition Journal; 15: 103. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192567/ Petersen, M.C., & Shulman, G.I., (2018). Mechanisms of Insulin Action and Insulin Resistance. Physiology Reviews; 98(4): 2133–2223. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170977/ Burhans, M.C., et al., (2018). Contribution of adipose tissue inflammation to the development of type 2 diabetes mellitus. Compr Physiol; 9(1): 1–58.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557583/

Timestamps: 00:36 - Texas Method, Weight Loss, and Powerlifting https://www.barbellmedicine.com/how-t... https://www.barbellmedicine.com/584-2/ https://www.barbellmedicine.com/the-b... https://startingstrength.com/article/... 04:29 Fructose and calorie balance Lowndes J, Kawiecki D, Pardo S, et al. The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters. Nutrition Journal. 2012;11:55. doi:10.1186/1475-2891-11-55. https://www.ncbi.nlm.nih.gov/pmc/arti... 11:22 Golf specific training Torres-Ronda L, Sánchez-Medina L, González-Badillo JJ. Muscle Strength And Golf Performance: A Critical Review. Journal of Sports Science & Medicine. 2011;10(1):9-18. https://www.ncbi.nlm.nih.gov/pmc/arti... 16:05 Muscle fiber type shifting, sprinting, and jumping higher Liu Y, Schlumberger A, Wirth K, Schmidtbleicher D, Steinacker JM. Different effects on human skeletal myosin heavy chain isoform expression: strength vs. combination training. J Appl Physiol. 2003;94(6):2282-2288. https://www.ncbi.nlm.nih.gov/pubmed/1... Luden N, Hayes E, Minchev K, Louis E, Raue U, Conley T, Trappe S. Skeletal muscle plasticity with marathon training in novice runners. Scand J Med Sci Sports. 2012;22(5):662-670. https://www.ncbi.nlm.nih.gov/pubmed/2... Wilson JM, Loenneke JP, Jo E, Wilson GJ, Zourdos MC, Kim JS. The effects of endurance, strength, and power training on muscle fiber type shifting. J Strength Cond Res. 2012;26(6):1724-1729. https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.barbellmedicine.com/the-p... 24:55 Gaining weight, losing body fat, and getting stronger 27:30 Coming back from an illness and training 30:18 Rack pulls and snatch grip movements instead of deadlifts 35:00 Supersetting Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

My Favorite Books By Dr. Joel Fuhrman: Fast Food Genocide: https://amzn.to/2GvS9Yf Eat to Live: https://amzn.to/2IaTwIX Eat to Live Quick and Easy Cookbook: https://amzn.to/2DXGImY The End of Diabetes: https://amzn.to/2IZZvSb The End of Dieting: https://amzn.to/2Ga80MK Super Immunity: https://amzn.to/2pM3ucq Eating Right  http://learntruehealth.com/eating-right Eating right has always been what health experts recommend for optimal health. But I know many of us are guilty of taking eating right for granted. I am thrilled that Dr. Joel Fuhrman is with us today to thoroughly explain the benefits of eating right. Childhood Influence Dr. Joel Fuhrman was into competitive figure skating in the early 70s. He shares that his dad was overweight and sickly, so the elder Fuhrman bought a lot of books about eating right. Because so many books about eating right were within reach, Dr. Joel Fuhrman embraced the importance of excellent nutrition during his teenage years up to his early 20s. When Dr. Joel Fuhrman’s athletic career ended and went on to medical school, he decided to become a physician specializing in nutritional medicine. It was not a surprising choice since eating right made Dr. Joel Fuhrman maximize his athletic performance. Harsh Reality Dr. Joel Fuhrman says he already knew from way back that most people were often sick. Common health problems were high blood pressure, headaches, diabetes, autoimmune conditions and many other mental illnesses due to nutritional ignorance. The rising number of sickly people is also traced to the standard American diet. Processed food has been the cause of health problems since the 70s. “Now it’s up to over 65% of calories from processed foods. One in five Americans are mentally ill in response to junk food diet,” shares Dr. Joel Fuhrman. “Never did I imagine a career as rewarding and fulfilled, and with this much impact in this country.”  Fulfilling Career Dr. Joel Fuhrman says that choosing this career path has been very rewarding. People in his line of work has a positive effect on millions of Americans. That is why he is excited over the potential of nutrition. “I knew I was going to medical school and learning that doctors are mostly drug prescribers, doing surgeries and emergency care,” Dr. Joel Fuhrman said. “I was self-educated, and I made it my career to review, as well as study the science and literature in a comprehensive fashion about nutrition. So I know all the studies that have been done.” Benefits Of Mushrooms Dr. Joel Fuhrman has always been fascinated to learn about all the phytochemical factors and biological features of mushrooms among other things. Apparently, mushrooms have anti-angiogenesis effects, and they don’t allow tumors to spread. “Angiogenesis means the growth of new blood vessels. Insulin is a hormone that angiogenesis is promoting,” explains Dr. Joel Fuhrman. “Mushrooms, onions and green vegetables have anti-angiogenesis effects that oppose the effect of insulin, prevent fat from being stored and prevents tumors from growing in the body as well.” Dr. Joel Fuhrman even mentions one study on mushrooms. The study found that women who ate 10 grams of mushrooms regularly for over a decade, has 64% reduced incidents of breast cancer. Current Statistics Raw onions and scallions were likewise found to have 55 to 88% reduction rate in most major cancers for people who eat them regularly. Because of this, Dr. Joel Fuhrman sees the importance of putting a diet portfolio together. “Include all these foods that individually have shown to be the most protective. Put them together in a diet that removes cancer-causing elements,” Dr. Joel Fuhrman said. “In reality, we can win the war on cancer. We can wipe out 95% of cancers and save millions of lives.” New Technology One good thing about the current generation is the fact that medical technology has been rapidly improving every year. More high tech equipment has been made available to detect many health problems in its early stages. “We now have new technology enabling to diagnose breast cancer, perhaps 10 to 15 years before mammograms can. In the next five years, medical care in the U.S. can be revolutionized as we can diagnose cancer much earlier. The earlier the detection, the more hope for nutritional intervention,” said Dr. Joel Fuhrman. Success Stories Dr. Joel Fuhrman has countless stories of success treating patients who signed up for his programs on how to eat right. Most of them did not need surgery, got off medication and their heart disease melted away. Many of his patients are thriving in health in their 90s. “Don’t underestimate the therapeutic potential of nutritional excellence compared to the relative ineffectiveness of drugs. If only people knew how dangerous most of these drugs were,” said Dr. Joel Fuhrman. “The real healthcare is self-care. What we do in our own lives is what keeps us healthy, not what doctors can do for us.” Changing Ways Dr. Joel Fuhrman is passionate about teaching peers and patients on how to eat well to live well. He has advised doctors to spend more time with people whom they usually prescribe medication. “They don’t have time to educate people. People need a lot of knowledge to protect themselves against problems like cancer, heart attacks, strokes, and dementia to be able to live a hundred years old,” Dr. Joel Fuhrman said. But Dr. Joel Fuhrman clarifies that he is not claiming that most cancers reverse themselves. The early stage he says is more predictably reversible. Apart from physical health, Dr. Joel Fuhrman says our emotional health is also essential. Busting Myths Dr. Joel Fuhrman says that most things people believe about nutrition are wrong. That’s why he advises people to look for studies with a lot of credence. “Micronutrient insufficiencies lead to an unrelenting desire to overeat calories and food addictions. Regardless of the mechanisms involved, we have to achieve an excellent level of micronutrients,” explains Dr. Joel Fuhrman. “We have to be exposed to the full spectrum of micronutrients that the human needs for proper health and survival.” Dr. Joel Fuhrman also reveals that most Americans look for fads and gimmicks to speed up metabolic rate and prevent getting fat. He adds that the real science leading to slow the aging process and enhancing longevity is eating slightly less food so we can slow down metabolic rate. Diet And Longevity In connection with the topic of health, diet, and longevity, Dr. Joel Fuhrman cites the book, The Good Life by Helen and Scott Nearing. Scott Nearing was an M.I.T. scholar and economist. The Nearing couple lived in Maine. Living in one of the coldest areas in the United States, the couple ate healthily and grew their food to survive. Scott Nearing lived to be 101 years old, and Helen Nearing lived until she was in her late 90s. Their long life is attributed to eating right. “It’s not just about living longer but rather having a healthy life expectancy as we live longer. The problem with most Americans is that ten years before these people pass away, they suffer from a poor quality of life. They don’t enjoy their later years,” Dr. Joel Fuhrman said. He adds, “Most of these chronic illnesses that plaque Americans are not predominantly genetic. They are mostly from food and ignorance.” Benefits Of Vegetables Dr. Joel Fuhrman explains that our body has the ability through its anti-oxidant response element to repair and fix defects. Raw green vegetables can make cells clean and healthy like cabbage, arugula, broccoli, and watercress. But did you know it’s not vegetables alone that do the job? Apparently, it’s the chemical reaction that happens when we chew vegetables that benefit us. “Once vegetables mix with our saliva, it forms nitrous oxide and other beneficial compounds when the mouth bacteria activate it,” said Dr. Joel Fuhrman. “As you crush those cell walls, the chemical reaction activating in your mouth forms cancer-protective compounds. So, chew salads exceptionally well.”  Other Recommended Foods Aside from onions and scallions, beans are highly recommended for a healthy diet. According to Dr. Joel Fuhrman, beans extend our lifespan. Studies have shown that all the people who lived long ate beans. “Beans also reduce the risk of breast cancer. The lectin in beans have anti-cancer effects, strengthens bone mass and immune system,” Dr. Joel Fuhrman said. Animal products, on the other hand, shortens lifespan, increases cardiovascular death and cancer. Dr. Joel Fuhrman says studies have proven that there is a link between dairy and breast cancer. Fast Food Genocide Book Dr. Joel Fuhrman likewise believes that health and nutrition should have a more in-depth curriculum in schools to teach kids the importance of eating right. The health problems caused by eating fast food is most certainly a valid concern. “There is no better link between criminal behavior and drug abuse than candy consumption and junk food in childhood,” said Dr. Joel Fuhrman. “I want people to be a ray of light, be informed and educated so they can articulate the problem. We have to arm our population with the right knowledge and increase our life years.” He adds, “As Americans, we all stand for equal opportunity and the ability to have a great life. And by getting people to eat healthier, we can have so much more potential and leave this tragedy happening around us.”  Bio Joel Fuhrman M.D. is a board-certified family physician, 6 X NY Times best-selling author, and nutritional researcher, who specializes in preventing and reversing disease through nutritional methods. Dr. Joel Fuhrman presently serves as the President of the Nutritional Research Foundation. He has published multiple scientific articles on human nutrition and involved with various ongoing studies addressing heart disease, diabetes, and cancer. His foundational discoveries on food addiction and human hunger were published in the scientific journal, Nutrition Journal, in November 2010. He also serves on the Nutritional Science faculty of Northern Arizona University. Dr. Joel Fuhrman has appeared on hundreds of radio and television including, the Today Show, Good Morning America, Live With Kelly and Michael, and The Dr. Oz Show. His four PBS television shows were some of the top fundraising show for PBS, not only crucial for PBS but have improved the health of millions of people across America. Dr. Joel Fuhrman is a graduate of the University of Pennsylvania School of Medicine (1988). He is a former world-class figure skater, second in the United States National Pairs Championships in 1973, and third in the World Professional Pair Championships in 1976. He is involved with sports medical committees, professional and Olympic athletes for maximizing performance and preventing injury. Get Connected With Dr. Joel Fuhrman: Official Website Facebook Twitter Instagram Pinterest YouTube Books by Dr. Joel Fuhrman Fast Food Genocide   Eat To Live   Eat To Live Quick and Easy Cookbook   The End Of Diabetes     The End Of Dieting     Super Immunity     The End Of Heart Disease   The Links You Are Looking For: Support Us on Patreon & Join the Learn True Health Book Club!!! 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https://construyetufisico.com/blog/micronutrientes-macronutrientes-combinarlos/ En este mundo de ahora comemos más de lo que hemos comido nunca antes. Pero a cambio, aunque tenemos un superávit de calorías, tenemos un gran déficit de nutrientes. Hambrientos de densidad nutricional Las vitaminas y los minerales actúan como reguladores de, literalmente, miles de reacciones químicas en todo el cuerpo. Desde facilitar la descomposición de los alimentos en energía, hasta la reproducción celular, la expresión de genes, formar músculo de manera eficiente... Yo digo que los micronutrientes son como las bujías de un coche. No son el combustible directamente, pero hacen que todo funcione bien. El departamento de agricultura de los Estados Unidos hizo un estudio para comprobar que las frutas y verduras de ahora tienen la mitad (más o menos) de los nutrientes que tenían en los años 50. Aquí en Nueva Zelanda, el ministerio de salud dice que muchos Kiwis. Así es como se le llama a las personas de Nueva Zelanda. También es el animal nacional. Un pájaro del tamaño de una gallina, marrón, con el pico fino y largo. Que no sabe volar y solo está aquí en Nueva Zelanda. Y cuando te quieres referir a la fruta del kiwi, tienes que decir kiwi fruit. Si no dices kiwi fruit, así todojunto, se piensan que es o el pájaro o un neozelandés. Bueno, pues el ministerio de salud dice que muchos neozelandeses no están tomando suficiente cantidad de vitaminas y minerales en sus dietas. Te lo resumo un poco: Sobre un 20% no toman suficiente vitaminas A, B1 y B6 Un 8% no toman suficiente B12 Sobre el 10% de las mujeres tienen déficit de hierro Cerca del 25% de las gente no toma suficiente Zinc El 45% de la población no toma suficiente Selenio. Los suelos neozelandeses son deficitarios en Selenio. Lo que te quiero decir con todo este rollo es que los alimentos que tomas, aunque elijas una dieta con alimentos “buenos”, puede que tengan menos nutrientes de los que piensas. Así que deberíamos comer más alimentos con gran densidad nutricional, porque normalmente no estamos tomando todos los nutrientes que necesitamos con la comida que normalmente comemos. Necesitamos más combustible Que una caloría es una caloría no siempre es así. No siempre la forma en la que nuestro cuerpo utiliza la energía o la almacena es la mejor. Sobre todo cuando hay desórdenes metabólicos, obesidad y cosas así. También puede haber problemas con las señales para estar saciados, problemas para digerir bien los alimentos y asimilar los nutrientes. Tener alteradas las señales que el cuerpo manda para estar saciados cuando comemos es la causa de desordenes metabólicos y obesidad. Estudio, estudio y estudio. Y este problema para estar saciados lo puedes tener no solo cuando comes poco para perder grasa. También lo puedes tener cuando haces una dieta con superávit calórico. Y puede parecer raro que, comes más de lo que necesitas, pero te quedes con hambre al terminar de comer. Te deberías quedar lleno antes de comerte toda la comida que tienes que comerte porque ya no necesitas más. No siempre pasa esto. Si tienes mucha predisposición a almacenar grasa, normalmente porque no almacenas ni gastas la energía de manera eficiente, tu cuerpo siga pidiendo más y más comida. Esto pasa por un problema de las enzimas para coger la grasa almacenada y llevarla (en forma de triglicéridos) a los músculos y otras células para que se consuma en forma de energía. También hay riesgo de que seas más resistente a la insulina, teniendo menos habilidad para tener glucosa disponible como energía. Tampoco te asustes. Lo bueno es que con un cambio en la proporción de macronutrientes (carbohidratos, proteínas y grasas) y con suficientes micronutrientes (vitaminas y minerales) puedes regular tu peso, tu composición corporal y prevenir ciertas enfermedades. La ciencia de las dietas altas en proteínas y bajas en hidratos Se ha visto que mejoran la perdida de grasa, no hay tanta perdida de masa magra, sacian más que las dietas altas en hidratos, suben la termogénesis y ayudan a mantener el balance glucémico (el azúcar en sangre). Te dejo un estudio con una dieta de 1,5g de proteina X kilo de peso corporal y día. Con entre 120 y 200g de hidratos por día. Esta demuestra lo que te he dicho. Y otro más con 2 grupos. Uno con 50g de grasa y 68g de proteínas al día. Y el otro con 50g de grasa y 128g de proteínas al día. Y los hidratos necesarios para completar las calorías necesarias. En este segundo estudio, el grupo con más proteínas perdió más grasa corporal, manteniendo más masa muscular y estando más saciado que el otro grupo. Estudios en mujeres Para que luego digáis que no me acuerdo de vosotras. Aquí va un estudio con mujeres tolerantes a los hidratos. Los 2 grupos con dietas hipocalóricas. Uno con un 45% de proteínas, 35% de hidratos y 20 de grasas. El otro grupo con un 20% de protes, 60 de hidratos y 20% de grasa. Como eran tolerantes a los hidratos hubo una pérdida de grasa similar. Pero el que tomo más proteínas retuvo más masa magra. Y otro estudio más con mujeres obesas y con hiperinsulinemia. Esto es tener más insulina en la sangre de lo normal. No llega a ser diabetes, pero se asocia a la diabetes tipo 2. Comiendo un 27% unas y 16% otras. Misma cantidad de grasas y completando con hidratos. Los dos tuvieron similar perdida de grasa. Pero un grupo perdieron menos músculo, redujeron los triglicéridos y mejoraron el control del azúcar en sangre ¿cual? Pues sí. Las que tomaron más proteínas. ¿Y todo esto por qué? Pues todo esto se puede explicar por varias razones, que al combinarlas dan estos resultados. Por un lado porque con las proteínas te sacias antes y acabas comiendo menos. Menos cantidad de comida cada vez que comes. Y menos entre comida y comida. Tienes más termogénesis. O lo que es lo mismo. Para digerir proteínas gastas más energía (calorías) que para digerir grasa, pero sobre todo que para digerir hidratos de carbono. Estudio que dice esto. Sube tu gasto energético, porque sacar glucosa de las proteínas es más costoso para el cuerpo que cogerla directamente de los hidratos que comes. Estudio que dice esto. La ciencia detrás de las dietas bajas en hidratos y altas en grasas Esta vez la combinación es una dieta baja en hidratos, alta en grasas y baja o moderada en proteínas. Este tipo de dietas se ha demostrado que pueden ser consideradas de manera terapéutica como tratamiento o ayuda en la mejora de enfermedades como hígado graso, diabetes tipo 1, diabetes tipo 2, algunos tipos de cáncer y deterioro cognitivo. Las dietas altas en grasa podrían ser buenas para mejorar algunos tipos de marcadores asociados a problemas cardiovasculares. Excepto el colesterol LDL (el “bueno”). Aunque es el HDL (el malo) el que más se relaciona con este tipo de problemas. Estudio, estudio y estudio. ¿Tengo que cambiar mi dieta por una baja en hidratos? La respuesta rápida y corta sería NO. ¿Cómo que no? Pero si tu has dicho que es la leche y me has dado un montón de estudios y papers de gente muy lista. Todo esto que te he dicho es cierto. Pero hay un rango muy amplio de dietas. Desde las extremadamente bajas en carbos (las cetogénicas) hasta las dietas altas en hidratos. Pero, la que es mejor de todas para ti va a depender de muchas cosas. Por ejemplo tu nivel y tipo de actividad física. tu etnia, tu genética, tu metabolismo… Mi consejo, sin conocer tu situación personal y particular sería que te preguntaras ¿Estoy bien con mi dieta actual? Si es que sí, pues sigue así. No cambies lo que funciona. Pero si es que no. Lo mejor es ir reduciendo de manera gradual los hidratos de carbono que comes y el tipo de hidratos que son. Ves así hasta llegar al punto que mejor te funcione. Cada uno es diferente en esto. Tienes que encontrar lo que mejor se adapte a ti. Y puede que eso cambie según cambia tu vida. Nos hacemos viejos, las hormonas cambian, hay temporadas con más estrés, otras con más entrenamientos o más intensos… Lo único que funciona para todo el mundo es que comas lo más natural posible. Huye de los procesados y la comida industrial (ya hablaré de esto). Come todas las frutas, verduras y hortalizas que puedas. Eso te dará todos los micronutrientes que necesitamos para que el cuerpo funcione como una máquina perfectamente engrasada. Muchas veces nos centramos en los macronutrientes y nos olvidamos de sus hermanos pequeños, que son igual de importantes y hay un gran déficit en las dietas modernas. Referencias: Davis DR, Epp MD, Riordan HD. "Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999". Journal of the American College of Nutrition. 2004;23(6):669-82. University of Otago and Ministry of Health. A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. Wellington: 2011. Feinman RD, Fine EJ. '"A calorie is a calorie violates the second law of thermodynamics". Nutrition Journal. 2004;3:9-. Hellstrom PM. "Satiety signals and obesity". Curr Opin Gastroenterol. 2013;29(2):222-7. Naslund E, Hellstrom PM. "Appetite signaling: from gut peptides and enteric nerves to brain". Physiol Behav. 2007;92(1-2):256-62. Maljaars J. "Overeating makes the gut grow fonder; new insights in gastrointestinal satiety signaling in obesity". Curr Opin Gastroenterol. 2013;29(2):177-83. Layman DK, Baum JI. "Dietary Protein Impact on Glycemic Control during Weight Loss". The Journal of Nutrition. 2004;134(4):968S-73S. Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, et al. "A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women". The Journal of Nutrition. 2003;133(2):411-7. Piatti PM, Monti LD, Magni F, Fermo I, Baruffaldi L, Nasser R, et al. "Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: Comparison to hypocaloric high-carbohydrate diet". Metabolism. 1994;43(12):1481-7. Farnsworth E, Luscombe ND, Noakes M, Wittert G, Argyiou E, Clifton PM. "Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women". The American Journal of Clinical Nutrition. 2003;78(1):31-9. Noakes M, Keogh JB, Foster PR, Clifton PM. "Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women". The American Journal of Clinical Nutrition. 2005;81(6):1298-306. Labayen I, Diez N, Gonzalez A, Parra D, Martinez J, editors. "Effects of protein vs. carbohydrate-rich diets on fuel utilisation in obese women during weight loss". Forum of Nutrition; 2002. Keller U. "Dietary proteins in obesity and in diabetes". International Journal for Vitamin and Nutrition Research. 2011;81(23):125-33. Veldhorst MA, Westerterp-Plantenga MS, Westerterp KR. "Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet". The American Journal of Clinical Nutrition. 2009;90(3):519-26. Westerterp KR. "Diet induced thermogenesis". Nutrition & Metabolism. 2004;1(1):5. Johnston CS, Day CS, Swan PD. "Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women". Journal of the American College of Nutrition. 2002;21(1):55-61. Robinson SM, Jaccard C, Persaud C, Jackson AA, Jequier E, Schutz Y. "Protein turnover and thermogenesis in response to high-protein and high-carbohydrate feeding in men". The American Journal of Clinical Nutrition. 1990;52(1):72-80. Roberts SB, Young VR. "Energy costs of fat and protein deposition in the human infant". The American Journal of Clinical Nutrition. 1988;48(4):951-5. Luscombe N, Clifton P, Noakes M, Parker B, Wittert G. "Effects of energy-restricted diets containing increased protein on weight loss, resting energy expenditure, and the thermic effect of feeding in type 2 diabetes". Diabetes Care. 2002;25(4):652-7. Halton TL, Hu FB. "The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review". Journal of the American College of Nutrition. 2004;23(5):373-85. Tendler D, Lin S, Yancy WS, Jr., Mavropoulos J, Sylvestre P, Rockey DC, et al. "The Effect of a Low-Carbohydrate, Ketogenic Diet on Nonalcoholic Fatty Liver Disease: A Pilot Study". Dig Dis Sci. 2007;52(2):589-93. Nielsen JV, Gando C, Joensson E, Paulsson C. "Low carbohydrate diet in type 1 diabetes, long-term improvement and adherence: A clinical audit". Diabetol Metab Syndr. 2012;4(1):23. Yancy W, Foy M, Chalecki A, Vernon M, Westman EC. "A low-carbohydrate, ketogenic diet to treat type 2 diabetes". Nutrition & Metabolism. 2005;2(1):34. Fine EJ, Segal-Isaacson C, Feinman RD, Herszkopf S, Romano MC, Tomuta N, et al. "Targeting insulin inhibition as a metabolic therapy in advanced cancer: A pilot safety and feasibility dietary trial in 10 patients". Nutrition. 2012. Krikorian R, Shidler MD, Dangelo K, Couch SC, Benoit SC, Clegg DJ. "Dietary ketosis enhances memory in mild cognitive impairment". Neurobiology of Aging. 2012;33(2):425.e19-.e27. Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, et al. "Weight loss with a low-carbohydrate, mediterranean, or low-fat diet". N Engl J Med. 2008;359(3):229-41. Ebbeling CB, Swain JF, Feldman HA, Wong W, Hachey DL, Garcia-Lago E, et al. "Effects of dietary composition on energy expenditure during weight-loss maintenance". JAMA. 2012;307(24):2627-34. McAuley KA, Smith KJ, Taylor RW, McLay RT, Williams SM, Mann JI. "Long-term effects of popular dietary approaches on weight loss and features of insulin resistance". Int J Obes. 2006;30(2):342-9. Sikaris K. "Cholesterol vs fat vs glucose; The why and how of low carb eating". 21 February, Auckland 2014. Westman EC, Yancy Jr WS, Olsen MK, Dudley T, Guyton JR. "Effect of a low-carbohydrate, ketogenic diet program compared to a low-fat diet on fasting lipoprotein subclasses". International Journal of Cardiology. 2006;110(2):212-6. Luscombe-Marsh ND, Noakes M, Wittert GA, Keogh JB, Foster P, Clifton PM. "Carbohydrate-restricted diets high in either monounsaturated fat or protein are equally effective at promoting fat loss and improving blood lipids". The American Journal of Clinical Nutrition. 2005;81(4):762-72. Ullrich IH, Peters PJ, Albrink M. "Effect of low-carbohydrate diets high in either fat or protein on thyroid function, plasma insulin, glucose, and triglycerides in healthy young adults". Journal of the American College of Nutrition. 1985;4(4):451-9.

https://construyetufisico.com/blog/micronutrientes-macronutrientes-combinarlos/ En este mundo de ahora comemos más de lo que hemos comido nunca antes. Pero a cambio, aunque tenemos un superávit de calorías, tenemos un gran déficit de nutrientes. Hambrientos de densidad nutricional Las vitaminas y los minerales actúan como reguladores de, literalmente, miles de reacciones químicas en todo el cuerpo. Desde facilitar la descomposición de los alimentos en energía, hasta la reproducción celular, la expresión de genes, formar músculo de manera eficiente... Yo digo que los micronutrientes son como las bujías de un coche. No son el combustible directamente, pero hacen que todo funcione bien. El departamento de agricultura de los Estados Unidos hizo un estudio para comprobar que las frutas y verduras de ahora tienen la mitad (más o menos) de los nutrientes que tenían en los años 50. Aquí en Nueva Zelanda, el ministerio de salud dice que muchos Kiwis. Así es como se le llama a las personas de Nueva Zelanda. También es el animal nacional. Un pájaro del tamaño de una gallina, marrón, con el pico fino y largo. Que no sabe volar y solo está aquí en Nueva Zelanda. Y cuando te quieres referir a la fruta del kiwi, tienes que decir kiwi fruit. Si no dices kiwi fruit, así todojunto, se piensan que es o el pájaro o un neozelandés. Bueno, pues el ministerio de salud dice que muchos neozelandeses no están tomando suficiente cantidad de vitaminas y minerales en sus dietas. Te lo resumo un poco: Sobre un 20% no toman suficiente vitaminas A, B1 y B6 Un 8% no toman suficiente B12 Sobre el 10% de las mujeres tienen déficit de hierro Cerca del 25% de las gente no toma suficiente Zinc El 45% de la población no toma suficiente Selenio. Los suelos neozelandeses son deficitarios en Selenio. Lo que te quiero decir con todo este rollo es que los alimentos que tomas, aunque elijas una dieta con alimentos “buenos”, puede que tengan menos nutrientes de los que piensas. Así que deberíamos comer más alimentos con gran densidad nutricional, porque normalmente no estamos tomando todos los nutrientes que necesitamos con la comida que normalmente comemos. Necesitamos más combustible Que una caloría es una caloría no siempre es así. No siempre la forma en la que nuestro cuerpo utiliza la energía o la almacena es la mejor. Sobre todo cuando hay desórdenes metabólicos, obesidad y cosas así. También puede haber problemas con las señales para estar saciados, problemas para digerir bien los alimentos y asimilar los nutrientes. Tener alteradas las señales que el cuerpo manda para estar saciados cuando comemos es la causa de desordenes metabólicos y obesidad. Estudio, estudio y estudio. Y este problema para estar saciados lo puedes tener no solo cuando comes poco para perder grasa. También lo puedes tener cuando haces una dieta con superávit calórico. Y puede parecer raro que, comes más de lo que necesitas, pero te quedes con hambre al terminar de comer. Te deberías quedar lleno antes de comerte toda la comida que tienes que comerte porque ya no necesitas más. No siempre pasa esto. Si tienes mucha predisposición a almacenar grasa, normalmente porque no almacenas ni gastas la energía de manera eficiente, tu cuerpo siga pidiendo más y más comida. Esto pasa por un problema de las enzimas para coger la grasa almacenada y llevarla (en forma de triglicéridos) a los músculos y otras células para que se consuma en forma de energía. También hay riesgo de que seas más resistente a la insulina, teniendo menos habilidad para tener glucosa disponible como energía. Tampoco te asustes. Lo bueno es que con un cambio en la proporción de macronutrientes (carbohidratos, proteínas y grasas) y con suficientes micronutrientes (vitaminas y minerales) puedes regular tu peso, tu composición corporal y prevenir ciertas enfermedades. La ciencia de las dietas altas en proteínas y bajas en hidratos Se ha visto que mejoran la perdida de grasa, no hay tanta perdida de masa magra, sacian más que las dietas altas en hidratos, suben la termogénesis y ayudan a mantener el balance glucémico (el azúcar en sangre). Te dejo un estudio con una dieta de 1,5g de proteina X kilo de peso corporal y día. Con entre 120 y 200g de hidratos por día. Esta demuestra lo que te he dicho. Y otro más con 2 grupos. Uno con 50g de grasa y 68g de proteínas al día. Y el otro con 50g de grasa y 128g de proteínas al día. Y los hidratos necesarios para completar las calorías necesarias. En este segundo estudio, el grupo con más proteínas perdió más grasa corporal, manteniendo más masa muscular y estando más saciado que el otro grupo. Estudios en mujeres Para que luego digáis que no me acuerdo de vosotras. Aquí va un estudio con mujeres tolerantes a los hidratos. Los 2 grupos con dietas hipocalóricas. Uno con un 45% de proteínas, 35% de hidratos y 20 de grasas. El otro grupo con un 20% de protes, 60 de hidratos y 20% de grasa. Como eran tolerantes a los hidratos hubo una pérdida de grasa similar. Pero el que tomo más proteínas retuvo más masa magra. Y otro estudio más con mujeres obesas y con hiperinsulinemia. Esto es tener más insulina en la sangre de lo normal. No llega a ser diabetes, pero se asocia a la diabetes tipo 2. Comiendo un 27% unas y 16% otras. Misma cantidad de grasas y completando con hidratos. Los dos tuvieron similar perdida de grasa. Pero un grupo perdieron menos músculo, redujeron los triglicéridos y mejoraron el control del azúcar en sangre ¿cual? Pues sí. Las que tomaron más proteínas. ¿Y todo esto por qué? Pues todo esto se puede explicar por varias razones, que al combinarlas dan estos resultados. Por un lado porque con las proteínas te sacias antes y acabas comiendo menos. Menos cantidad de comida cada vez que comes. Y menos entre comida y comida. Tienes más termogénesis. O lo que es lo mismo. Para digerir proteínas gastas más energía (calorías) que para digerir grasa, pero sobre todo que para digerir hidratos de carbono. Estudio que dice esto. Sube tu gasto energético, porque sacar glucosa de las proteínas es más costoso para el cuerpo que cogerla directamente de los hidratos que comes. Estudio que dice esto. La ciencia detrás de las dietas bajas en hidratos y altas en grasas Esta vez la combinación es una dieta baja en hidratos, alta en grasas y baja o moderada en proteínas. Este tipo de dietas se ha demostrado que pueden ser consideradas de manera terapéutica como tratamiento o ayuda en la mejora de enfermedades como hígado graso, diabetes tipo 1, diabetes tipo 2, algunos tipos de cáncer y deterioro cognitivo. Las dietas altas en grasa podrían ser buenas para mejorar algunos tipos de marcadores asociados a problemas cardiovasculares. Excepto el colesterol LDL (el “bueno”). Aunque es el HDL (el malo) el que más se relaciona con este tipo de problemas. Estudio, estudio y estudio. ¿Tengo que cambiar mi dieta por una baja en hidratos? La respuesta rápida y corta sería NO. ¿Cómo que no? Pero si tu has dicho que es la leche y me has dado un montón de estudios y papers de gente muy lista. Todo esto que te he dicho es cierto. Pero hay un rango muy amplio de dietas. Desde las extremadamente bajas en carbos (las cetogénicas) hasta las dietas altas en hidratos. Pero, la que es mejor de todas para ti va a depender de muchas cosas. Por ejemplo tu nivel y tipo de actividad física. tu etnia, tu genética, tu metabolismo… Mi consejo, sin conocer tu situación personal y particular sería que te preguntaras ¿Estoy bien con mi dieta actual? Si es que sí, pues sigue así. No cambies lo que funciona. Pero si es que no. Lo mejor es ir reduciendo de manera gradual los hidratos de carbono que comes y el tipo de hidratos que son. Ves así hasta llegar al punto que mejor te funcione. Cada uno es diferente en esto. Tienes que encontrar lo que mejor se adapte a ti. Y puede que eso cambie según cambia tu vida. Nos hacemos viejos, las hormonas cambian, hay temporadas con más estrés, otras con más entrenamientos o más intensos… Lo único que funciona para todo el mundo es que comas lo más natural posible. Huye de los procesados y la comida industrial (ya hablaré de esto). Come todas las frutas, verduras y hortalizas que puedas. Eso te dará todos los micronutrientes que necesitamos para que el cuerpo funcione como una máquina perfectamente engrasada. Muchas veces nos centramos en los macronutrientes y nos olvidamos de sus hermanos pequeños, que son igual de importantes y hay un gran déficit en las dietas modernas. Referencias: Davis DR, Epp MD, Riordan HD. "Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999". Journal of the American College of Nutrition. 2004;23(6):669-82. University of Otago and Ministry of Health. A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. Wellington: 2011. Feinman RD, Fine EJ. '"A calorie is a calorie violates the second law of thermodynamics". Nutrition Journal. 2004;3:9-. Hellstrom PM. "Satiety signals and obesity". Curr Opin Gastroenterol. 2013;29(2):222-7. Naslund E, Hellstrom PM. "Appetite signaling: from gut peptides and enteric nerves to brain". Physiol Behav. 2007;92(1-2):256-62. Maljaars J. "Overeating makes the gut grow fonder; new insights in gastrointestinal satiety signaling in obesity". Curr Opin Gastroenterol. 2013;29(2):177-83. Layman DK, Baum JI. "Dietary Protein Impact on Glycemic Control during Weight Loss". The Journal of Nutrition. 2004;134(4):968S-73S. Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, et al. "A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women". The Journal of Nutrition. 2003;133(2):411-7. Piatti PM, Monti LD, Magni F, Fermo I, Baruffaldi L, Nasser R, et al. "Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: Comparison to hypocaloric high-carbohydrate diet". Metabolism. 1994;43(12):1481-7. Farnsworth E, Luscombe ND, Noakes M, Wittert G, Argyiou E, Clifton PM. "Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women". The American Journal of Clinical Nutrition. 2003;78(1):31-9. Noakes M, Keogh JB, Foster PR, Clifton PM. "Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women". The American Journal of Clinical Nutrition. 2005;81(6):1298-306. Labayen I, Diez N, Gonzalez A, Parra D, Martinez J, editors. "Effects of protein vs. carbohydrate-rich diets on fuel utilisation in obese women during weight loss". Forum of Nutrition; 2002. Keller U. "Dietary proteins in obesity and in diabetes". International Journal for Vitamin and Nutrition Research. 2011;81(23):125-33. Veldhorst MA, Westerterp-Plantenga MS, Westerterp KR. "Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet". The American Journal of Clinical Nutrition. 2009;90(3):519-26. Westerterp KR. "Diet induced thermogenesis". Nutrition & Metabolism. 2004;1(1):5. Johnston CS, Day CS, Swan PD. "Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women". Journal of the American College of Nutrition. 2002;21(1):55-61. Robinson SM, Jaccard C, Persaud C, Jackson AA, Jequier E, Schutz Y. "Protein turnover and thermogenesis in response to high-protein and high-carbohydrate feeding in men". The American Journal of Clinical Nutrition. 1990;52(1):72-80. Roberts SB, Young VR. "Energy costs of fat and protein deposition in the human infant". The American Journal of Clinical Nutrition. 1988;48(4):951-5. Luscombe N, Clifton P, Noakes M, Parker B, Wittert G. "Effects of energy-restricted diets containing increased protein on weight loss, resting energy expenditure, and the thermic effect of feeding in type 2 diabetes". Diabetes Care. 2002;25(4):652-7. Halton TL, Hu FB. "The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review". Journal of the American College of Nutrition. 2004;23(5):373-85. Tendler D, Lin S, Yancy WS, Jr., Mavropoulos J, Sylvestre P, Rockey DC, et al. "The Effect of a Low-Carbohydrate, Ketogenic Diet on Nonalcoholic Fatty Liver Disease: A Pilot Study". Dig Dis Sci. 2007;52(2):589-93. Nielsen JV, Gando C, Joensson E, Paulsson C. "Low carbohydrate diet in type 1 diabetes, long-term improvement and adherence: A clinical audit". Diabetol Metab Syndr. 2012;4(1):23. Yancy W, Foy M, Chalecki A, Vernon M, Westman EC. "A low-carbohydrate, ketogenic diet to treat type 2 diabetes". Nutrition & Metabolism. 2005;2(1):34. Fine EJ, Segal-Isaacson C, Feinman RD, Herszkopf S, Romano MC, Tomuta N, et al. "Targeting insulin inhibition as a metabolic therapy in advanced cancer: A pilot safety and feasibility dietary trial in 10 patients". Nutrition. 2012. Krikorian R, Shidler MD, Dangelo K, Couch SC, Benoit SC, Clegg DJ. "Dietary ketosis enhances memory in mild cognitive impairment". Neurobiology of Aging. 2012;33(2):425.e19-.e27. Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, et al. "Weight loss with a low-carbohydrate, mediterranean, or low-fat diet". N Engl J Med. 2008;359(3):229-41. Ebbeling CB, Swain JF, Feldman HA, Wong W, Hachey DL, Garcia-Lago E, et al. "Effects of dietary composition on energy expenditure during weight-loss maintenance". JAMA. 2012;307(24):2627-34. McAuley KA, Smith KJ, Taylor RW, McLay RT, Williams SM, Mann JI. "Long-term effects of popular dietary approaches on weight loss and features of insulin resistance". Int J Obes. 2006;30(2):342-9. Sikaris K. "Cholesterol vs fat vs glucose; The why and how of low carb eating". 21 February, Auckland 2014. Westman EC, Yancy Jr WS, Olsen MK, Dudley T, Guyton JR. "Effect of a low-carbohydrate, ketogenic diet program compared to a low-fat diet on fasting lipoprotein subclasses". International Journal of Cardiology. 2006;110(2):212-6. Luscombe-Marsh ND, Noakes M, Wittert GA, Keogh JB, Foster P, Clifton PM. "Carbohydrate-restricted diets high in either monounsaturated fat or protein are equally effective at promoting fat loss and improving blood lipids". The American Journal of Clinical Nutrition. 2005;81(4):762-72. Ullrich IH, Peters PJ, Albrink M. "Effect of low-carbohydrate diets high in either fat or protein on thyroid function, plasma insulin, glucose, and triglycerides in healthy young adults". Journal of the American College of Nutrition. 1985;4(4):451-9.

Learn How a High Micronutrient Dense Diet Does Not Just Control Diabetes, But Can Eliminate Diabetes! Kirk Hamilton interviews Joel Fuhrman, M.D., a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods on his new book "The End of Diabetes." Dr. Fuhrman's philosophy is to not just "control" diabetes but to get rid of it! He has developed a "nutritarian" approach to diabetes and health emphasizing a high micronutrient dense diet rich in "greens and beans" a wide variety of vegetables, fruits, nuts and seeds and limited grains and animal products. He has coined the term, The Health Equation, "Health = Nutrients/Calories." He is the author of the best selling book Eat To Live: The Revolutionary Plan for Fast and Sustained Weight Loss, with the newest edition being released in 2011. Dr. Fuhrman has also co-authored an article entitled "Changing Perceptions of Hunger on a High Nutrient Density Diet" in the Nutrition Journal, 2010, which is focused on food addiction and how a high, micronutrient dense diet can eliminate food addictions and food toxicity. To listen or read Dr. Fuhrman's other Staying Healthy Today Interviews click here: Toxic Hunger,  Diabetes Reversal and Chronic Disease Prevention and Reversal. Download or Open:

Learn Why a High Micronutrient Dense Diet Reduces Hunger and Is Critical For Optimal Health, Chronic Disease Prevention and Weight Control Kirk Hamilton interviews Joel Fuhrman, M.D., a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods. He has developed a "nutritarian" approach to diet and health which emphasizes a high micronutrient dense diet. He has coined the term, The Health Equation, "Health = Nutrients/Calories." He is the author of the best selling book Eat To Live: The Revolutionary Plan for Fast and Sustained Weight Loss, with the newest edition just being released. Dr. Fuhrman recently co-authored an article entitled "Changing Perceptions of Hunger on a High Nutrient Density Diet" in the Nutrition Journal, 2010, which is the focus of today's show. To listen or read Dr. Fuhrman's July, 31, 2009 Staying Healthy Today Interviews click here: Diabetes Reversal and Chronic Disease Prevention and Reversal. Download or Open: