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Can Delicious Food Help Fight Cancer?

AHA Publisher — Wed, 02 Nov 2022 07:00:22 +0000

Al Sears, MD, CNS – Most doctors will tell you that cancer is all about damaged DNA. And that cancer malignancies are caused by gene mutations inside your cells, which lead to runaway cell growth and tumors. New cancer research is focused almost entirely on genetics. Sadly, they’ve got it wrong. The real cause of cancer – and its most effective treatment – was discovered by a Nobel Prize-winning physician and biochemist named Otto Warburg more than a century ago. Today, new studies back his 100-year-old discovery, and reveal that Warburg was even on the right track for slowing deadly brain tumors. Warburg understood cancer cells are starving for glucose. And that they fuel their growth by gobbling up enormous amounts of blood sugar. Healthy cells, on the other hand, fuel their metabolism by breaking down fat. But, cancer cells need carbohydrates. And the daily carb requirement for the human body is zero. So, it’s easy to understand why the enormous increase in carb consumption over the past 60 years has been accompanied by huge increases in the number of new cancer cases – despite improvements in treatments and survival rates. However, new studies reveal that cancer can be attacked with a low (or zero) carb ketogenic diet. You see, keto is high in animal fat and moderate in protein. But it’s very low in the glucose-spiking grains and other carbs most Americans consume in a typical modern diet. Keto is already well-known for helping people with weight loss and curbing type 2 diabetes. Now a study published in the July issue of Neurology shows that keto also boosts recovery in people undergoing treatment for astrocytomas, an aggressive type of cancer that develops in the brain and spinal cord.1 Meanwhile, recent research by cancer biologist Thomas Seyfried found the keto diet slowed the progress of breast cancer and glioblastoma, a fast-growing and deadly form of brain cancer.2,3 The good news is that following a keto diet is simple and effective. It contains little to nothing for cancer cells to use for fuel. Following a keto diet is simple. Click here to see what I recommend to my patients. Start Your Cancer-Fighting Keto Meal Plan With My Easy Rib Recipe Here’s a great keto recipe I use at home. These Korean short ribs are one of my family’s favorites. Ingredients: For the ribs: 5 pounds English-style short ribs 1 tablespoon Himalayan salt ¼ tsp ground pepper For the sauce: ½ cup Coconut Aminos Splash of soy sauce 1 tablespoon rice wine vinegar 2 teaspoon fish sauce 6 garlic cloves, peeled and chopped 4 scallions, chopped 1-2 inches of fresh ginger, peeled and chopped Directions: Wash and dry the short ribs. Sprinkle evenly with the salt and pepper and rub in. Blend all the sauce ingredients in a blender until smooth. Pour some sauce into the bottom of a pressure cooker, then add the ribs — coating each one on all sides. Pour remainder of the sauce on top. Shut and lock the lid and turn the steam valve to the closed position. Program the pressure cooker to cook under high pressure for 45 minutes. Let the pressure release naturally. If the ribs are not tender, cook for 10 more minutes. Transfer your ribs to a plate and pour your favorite sauce over them. To Your Good Health, Al Sears, MD, CNS References: 1. Strowd RE, et al. “Feasibility and Biological Activity of a Ketogenic/Intermittent-Fasting Diet in Patients With Glioma.” Neurology. July 07, 2021 2. Seyfried TN, et al. “Ketogenic Metabolic Therapy, Without Chemo or Radiation, for the Long-Term Management of IDH1-Mutant Glioblastoma: An 80-Month Follow-Up Case Report.” Front. Nutr. 31 May 2021. 3. Seyfried TN, et al. “Consideration of Ketogenic Metabolic Therapy as a Complementary or Alternative Approach for Managing Breast Cancer.” Front Nutr. 11 March 2020 To read the original article click here.

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ATTENTION Diabetics: These 3 Popular Spices Can Help Manage Your Blood Sugar

AHA Publisher — Mon, 11 Oct 2021 07:00:09 +0000

Michelle Marks via NaturalHealth365 – Did you know that there are organic spices for diabetics that can help manage your blood sugar better? It is easy to add to any recipe and gives plenty of nutrients and specific health benefits. Many studies suggest that merely half a teaspoon of cinnamon a day can significantly reduce excess blood sugar levels. But before you run to the health food store to buy cinnamon, don’t forget to add fenugreek, coriander, and clove seeds. These spices give you that extra kick of flavor while, at the same time, helping to stabilize your energy level. Multiple Studies Confirm Fenugreek’s Ability to Regulate Blood Sugar Levels Fenugreek seeds contain many natural compounds, but research has identified that the phytonutrient galactomannan and amino acid 4 – hydroxyisoleucine are responsible for its glucose-lowering effect. Many lab studies have confirmed the beneficial effects of fenugreek in lowering blood sugar in type-2 diabetics. In a study on human subjects with mild type-2 diabetes, consumption of fenugreek extract for two months decreased the blood sugar levels and was less insulin resistant than the placebo group. In another study, published in the European Journal of Clinical Nutrition, 50 grams of fenugreek seed powder consumed twice daily decreased the fasting blood sugar level, improved glucose tolerance, and reduced the urinary glucose output by 54% in type-1 diabetics. In addition to this – it also decreased the total cholesterol, signs indicating its usefulness in managing diabetes and treating its complications. There is no recommended amount of fenugreek, however, clinical studies have used 5 grams of seeds or a gram of the powder per day. Spices for Diabetics Can Improve Insulin Sensitivity and Digestion Although coriander and cilantro belong to the same family, coriander leaves and seeds offer more significant benefits than cilantro. Coriander seeds contain two volatile oils – linalool and geranyl acetate – potent antioxidants that work at a cellular level. Lab studies have shown that coriander seed extracts decreased plasma glucose, improved insulin sensitivity, and improved serum lipid levels in animal models. Another study showed that 200 mg/kg of coriander seed extracts significantly increased the activity of insulin-secreting beta cells compared to the diabetic control animals. In a human study reported in Digestive Diseases and Sciences, researchers observed that coriander (seed) powder decreased the symptoms of irritable bowel syndrome, a chronic digestive complaint. Study participants reported a greater absence of bloating, pain, and constipation compared to the placebo group. Lower Blood Glucose and Cholesterol Levels with Cloves Cloves are rich in antioxidants anthocyanins and quercetin plus high in an active component called eugenol and is also an excellent source of manganese, a good source of omega-3 fats, vitamins C, K, fiber and minerals calcium, magnesium. In addition, this spice is a natural antiseptic, anti-inflammatory, and analgesic. In one study, 30 type-2 diabetics were given capsules containing 0, 1, 2, or 3 grams of cloves each day – for a month – to observe the serum glucose levels. Study authors found that serum glucose dropped from 225 to 150 mg/dl, significantly dropping triglyceride, total cholesterol, and LDL levels. Therefore, researchers suggested that consuming 1 to 3 grams of cloves per day is beneficial for people with type-2 diabetes to better manage their glucose and total cholesterol levels. It is always best not to focus on one spice alone; adding a variety of spices to season your food doubles its medicinal value. Naturally, for best results, always work with an experienced healthcare provider or health coach about the best nutritional advice for you – especially if you have diabetes. Sources for the article include: NIH.gov NIH.gov NIH.gov Faseb.onlinelibrary.wiley.com To read the original article click here.

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Why You Get Tired After Eating: Causes, Concerns & How to Stop

AHA Publisher — Fri, 20 Aug 2021 07:00:59 +0000

Jillian Levy, CHHC via Dr. Axe – If you frequently feel tired after eating, you’re probably wondering if there’s anything you should specifically avoid or eat in order to lift your energy. Feeling sleepy after eating is a common problem, one that many people experience post-lunch (hence the name “the afternoon slump”). This is also the same time of day when sugar cravings and a desire for caffeine tend to kick in, both of which are tempting because they can offset afternoon fatigue. Rather than masking your tiredness with sweets and coffee, a better approach is to structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy. Why Am I Tired After Eating? (Causes) What is it called when you get tired after eating? Another way to describe being in a “food coma” is postprandial fatigue, also called postprandial somnolence. You’re most likely to feel this way after eating a big meal, especially one high in fat, refined carbs and/or sugar (once the sugar rush wears off). If you find that your motivation and focus tank shortly after finishing a meal, you probably ask yourself, “Why do I crash after I eat?” One of the main causes of feeling tired after eating is a drop in blood sugar (glucose). After you initially eat sweets or refined carbs you experience heightened insulin levels, but a couple hours later levels fall as your “blood sugar crashes.” This can cause feelings of lethargy, fatigue, cravings and brain fog, although the severity of these symptoms varies from person to person. Sugar and processed “white” carbs also cause more serotonin to be released, which is a “happy chemical” but one that can also make you feel relaxed and drowsy. Other reasons you feel sleepy after eating include the way your parasympathetic nervous works and your circadian rhythm. Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed. As an article published in Time magazine explains, “animals—humans included—have built-in ‘vigilance signals’ that keep them awake and alert when hungry. These signals help them locate and acquire food. It follows that once an animal (or a human) has eaten a lot, these vigilance signals dissipate and are replaced by feelings of fatigue.” Eating also causes blood to be rushed to your digestive system to help with digestion. It’s actually a lot of work for your body to break down food, and this process uses a lot of energy and can cause your mood and level of arousal to dip. Your circadian rhythm, or “internal clock,” plays a role in your energy levels throughout the day, including after you eat. It’s considered mostly natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunch time. You may actually be sleepy due to your normal circadian cycle rather than because of your last meal. Should You Be Concerned? While it’s relatively normal to feel a lag in energy after a big meal, especially in the late afternoon or before bed, if you chronically feel tired this can be a sign that another condition is at play. Aside from feeling tired after eating, monitor yourself for signs of reactive hypoglycemia (when too much insulin is produced and released, usually following a sugary or carb-heavy meal). Usually these symptoms kick in about three to four hours after a meal. If you experience muscle weakness, feelings of nervousness, pale skin, shakiness, sweating and lightheadedness, then speak with a doctor for further investigation. Another set of symptoms to be aware of is those caused by food allergies/sensitives. If you frequently feel like you have brain fog throughout the day, mood swings, signs of inflammation like skin rashes or breakouts, digestive issues, and joint/muscle pain, then talk to a specialist about whether or not you may be experiencing an allergic reaction. How to Stop Getting Tired After Eating What are foods that cause fatigue? You want to avoid consuming too many carbs (especially refined carbs) and sugar all at once, without enough protein foods, fiber and fat to balance things out. Big, heavy, high-fat meals — those that include fried foods, fast food and processed meats — can also wipe out your energy since these can take a while for your body to digest. For some people, a food sensitivity may also contribute to post-meal sleepiness. Potential food sensitive or allergens can include wheat/gluten, dairy, nuts or shellfish. Of course, alcohol can also diminish your mood and ability to focus, so skip the alcoholic drinks if you know you need to be up and running. Why do you get tired after a big meal, and is it better to “graze” instead? Meal timing really comes down to preference, since every person is a bit different. Some prefer to eat two to three meals per day, for example, if they’re practicing intermittent fasting, while others do best eating about every three to four hours. Do some experimentation to see which schedule suits you best. You might be someone who benefits from eating three smaller meals and one to two snacks daily, since these smaller meals can put less pressure on your digestive system. Which type of meal composition is best for preventing fatigue? Overall, aim to strike a balance by including some high-fiber foods, healthy fats, protein and vegetables. Be careful not to load up on refined carbs like pasta dishes, cereal, grain bowls without protein, noodle dishes, sweets, etc. When in doubt, add some vegetables to a protein dish, such as sautéed chicken or fish, and incorporate some fat, such as olive oil or avocado slices, to round things out. Keep in mind however that too much protein causes some people to feel lethargic, possibly because of increased release of tryptophan, an amino acid found in protein foods like turkey, milk, meat and eggs that triggers serotonin production. What foods are best for lifting your energy? Focus on eating enough protein first and foremost, such as: poultry grass-fed meat eggs yogurt fish plant proteins like beans and nuts Complex carbs, such as whole grains, vegetables and fruit, can also give you a quick supply of energy — just don’t overdo it. Foods that supply you with B vitamins, like B12 and B6, vitamin D and iron can also help support higher energy levels. B vitamins and iron are especially important for supporting digestion and metabolic processes that convert the nutrients in your diet into usable energy. Finally, make sure to stay hydrated by drinking plenty of water (and not too much caffeine, alcohol or sugary drinks), since hydration is key for feeling your best. When to See a Doctor Aside from improving your diet, including by adjusting when and what you eat, you can also help fight fatigue by: focusing on getting enough sleep managing stress getting sunlight exposure during the daytime exercising (for example, a post-lunch walk outside or a short workout and stretching can often help fight off sleepiness) If these strategies don’t help, it’s a good idea to visit your doctor about testing for food sensitivities, a thyroid issue and other potential health conditions, such as anemia, that may contribute to your tiredness. This is especially important if your fatigue interferes with your ability to work, attend school, parent, exercise, etc. Your doctor can run several tests to check for signs of inflammation inside the body, including within the gastrointestinal tract, that may indicate an underlying cause of fatigue. You may also need a hormone panel test to check your thyroid and potentially other tests to rule out issues like nutrient deficiencies. Additionally, it may be recommended that you keep a food journal in which you record when and what you eat. This way you can form patterns and identify potential “trigger foods” or combinations. Conclusion Why do you get tired after you eat? One of the most common causes of getting tired after eating is an imbalance in blood sugar, usually from eating refined carbs and sugar without enough protein, fiber and fat. Heavy, fatty meals, big meals and the time of day can also contribute to your tiredness. If you get tired after eating lunch in the afternoon, it might simply be due to your circadian rhythm cycle. However, you shouldn’t feel so drained that you can’t focus. See a doctor if you also deal with signs of inflammation, GI issues or pain. To help prevent feeling sleepy after eating try eating balanced meals more regularly, such as every three to four hours. Drink plenty of water, and avoid too much sugar, alcohol, caffeine and processed grains. To read the original article click here.

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Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

AHA Publisher — Tue, 22 Jun 2021 07:00:45 +0000

Dr. Josh Axe, DC, DNM, CN – Have you heard about the keto diet? It’s possibly the best diet for weight loss, and it can even reverse insulin resistance and reduce cardiovascular risk factors, according to recent research. No wonder more and more people are starting to go “keto.” My keto smoothie is an easy way to get started. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious! What Does “Going Keto” Mean? “Going keto” means putting your body into a state of ketosis, which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose (or sugar). On the keto diet, you are tricking your body into thinking it’s fasting by eliminating glucose that is found in carbohydrate foods. Your body begins burning fat for energy rather than carbohydrates, so after going keto, most people lose excess body fat rapidly, even when consuming lots of fats and adequate calories through their diet. The ketogenic diet, like any other low-carb diet, works through the elimination of glucose. Our bodies normally run on glucose for energy, but once glucose is no longer available from food sources, we begin to burn stored fat for energy instead. This process will not only help you to shed those extra pounds, but it also helps to control the release of hormones like insulin, which plays a role in the development of diabetes and other health problems. Nutrition Facts One serving of this keto smoothie recipe using cacao powder and without toppings contains the following, including only 6.1 net carbs (total carb grams minus fiber grams): 394.5 calories 40.1 grams fat 11.64 grams carbohydrates 5.5 grams fiber 3.68 grams protein 2.52 grams sugar 22 milligrams sodium 189.5 milligrams magnesium (45.1 percent DV) 6.85 milligrams iron (38.1 percent DV) 328.5 milligrams phosphorus (26.3 percent DV) 2.45 milligrams vitamin E (16.3 percent DV) 2.49 milligrams niacin (15.5 percent DV) 0.17 milligrams thiamin (14.2 percent DV) 0.16 milligrams riboflavin (12.3 percent DV) 36 micrograms folate (9 percent DV) 96 milligrams calcium (7.4 percent DV) 0.73 milligrams zinc (6.6 percent DV) 229 milligrams potassium (4.9 percent DV) 0.073 milligrams vitamin B6 (4.3 percent DV) 2.5 milligrams vitamin C (2.8 percent DV) How to Make A Keto Smoothie A keto smoothie is made up of healthy fats and protein, all foods that are naturally low in carbohydrates. Using a high-powered blender, add in these heart-healthy, keto diet–friendly foods. My keto smoothie recipe starts with 1 to 1¼ cups of full-fat coconut milk as the base. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It serves as a great keto diet food. Next add in 1 tablespoon of chia seeds (soaked in 3 tablespoons of water for 10 minutes), which contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine. And then add 1 tablespoons of your favorite nut butter to the mix, whether it’s almond butter or even sunflower seed butter. (I recommend that you avoid peanut butter.) For the next ingredient for this keto smoothie, you have a choice of either 2 teaspoons of cacao nibs, cacao powder or cocoa powder, or 1 scoop of chocolate protein powder. Protein powder made from bone broth is packed with protein, low in carbs and low in sugar. You can get the benefits of bone broth easily by adding it to your keto smoothie. Cacao nibs or powder is also healthful and packed with nutrients that fuel the body. The last two ingredients for my keto smoothie are ½ frozen avocado and 1 tablespoon of coconut oil. Adding avocado to this smoothie will give it a delicious creamy texture and its an excellent source of healthy fats, which is especially important when you’re going keto. Now all you have to do is blend the ingredients until they are well-combined, adding water if necessary, and you’re done! If you want to add some bulk to the texture of your keto smoothie, or if you don’t have a frozen avocado on hand, add in some ice, too. Top your keto smoothie with cacao nibs and cinnamon, and enjoy! Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao DESCRIPTION My keto smoothie is an easy way to get started on the keto diet, or just as a great breakfast. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious! INGREDIENTS 1–1¼ cups full-fat coconut milk ½ frozen avocado 1 tablespoon nut butter of choice 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10minutes 2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth 1 tablespoon coconut oil ice (optional*) for topping: cacao nibs and cinnamon ¼ cup water, if needed INSTRUCTIONS Add contents into a high-powered blender, blending until well-combined. Top with cacao nibs and cinnamon. To read the original article click here. For more articles from Dr. Axe click here.

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New Device Can Measure Glucose in Sweat with the Touch of a Fingertip

AHA Publisher — Mon, 10 May 2021 07:00:20 +0000

American Chemical Society via News-Medical – Many people with diabetes endure multiple, painful finger pricks each day to measure their blood glucose. Now, researchers reporting in ACS Sensors have developed a device that can measure glucose in sweat with the touch of a fingertip, and then a personalized algorithm provides an accurate estimate of blood glucose levels. According to the American Diabetes Association, more than 34 million children and adults in the U.S. have diabetes. Although self-monitoring of blood glucose is a critical part of diabetes management, the pain and inconvenience caused by finger-stick blood sampling can keep people from testing as often as they should. Scientists have developed ways to measure glucose in sweat, but because levels of the sugar are much lower than in blood, they can vary with a person’s sweat rate and skin properties. As a result, the glucose level in sweat usually doesn’t accurately reflect the value in blood. To obtain a more reliable estimate of blood sugar from sweat, Joseph Wang and colleagues wanted to devise a system that could collect sweat from a fingertip, measure glucose and then correct for individual variability. The researchers made a touch-based sweat glucose sensor with a polyvinyl alcohol hydrogel on top of an electrochemical sensor, which was screen-printed onto a flexible plastic strip. When a volunteer placed their fingertip on the sensor surface for 1 minute, the hydrogel absorbed tiny amounts of sweat. Inside the sensor, glucose in the sweat underwent an enzymatic reaction that resulted in a small electrical current that was detected by a hand-held device. The researchers also measured the volunteers’ blood sugar with a standard finger-prick test, and they developed a personalized algorithm that could translate each person’s sweat glucose to their blood glucose levels. In tests, the algorithm was more than 95% accurate in predicting blood glucose levels before and after meals. To calibrate the device, a person with diabetes would need a finger prick only once or twice per month. But before the sweat diagnostic can be used to manage diabetes, a large-scale study must be conducted, the researchers say. To read the original article click here.

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Less Sugar, Please! New Studies Show Low Glucose Levels Might Assist Muscle Repair

AHA Publisher — Wed, 07 Apr 2021 07:00:40 +0000

Tokyo Metropolitan University via EurekAlert – Tokyo, Japan – Researchers from Tokyo Metropolitan University have shown that skeletal muscle satellite cells, key players in muscle repair, proliferate better in low glucose environments. This is contrary to conventional wisdom that says mammalian cells fare better when there is more sugar to fuel their activities. Because ultra-low glucose environments do not allow other cell types to proliferate, the team could produce pure cultures of satellite cells, potentially a significant boost for biomedical research. Healthy muscles are an important part of a healthy life. With the wear and tear of everyday use, our muscles continuously repair themselves to keep them in top condition. In recent years, scientists have begun to understand how muscle repair works at the cellular level. Skeletal muscle satellite cells have been found to be particularly important, a special type of stem cell that resides between the two layers of sheathing, the sarcolemma and basal lamina, that envelopes myofiber cells in individual muscle fibers. When myofiber cells get damaged, the satellite cells go into overdrive, multiplying and finally fusing with myofiber cells. This not only helps repair damage, but also maintains muscle mass. To understand how we lose muscles due to illness, inactivity, or age, getting to grips with the specific mechanisms involved is a key challenge for medical science. A team of scientists from Tokyo Metropolitan University led by Assistant Professor Yasuro Furuichi, Associate Professor Yasuko Manabe and Professor Nobuharu L Fujii have been studying how skeletal muscle satellite cells multiply outside the body. Looking at cells multiplying in petri dishes in a growth medium, they noticed that higher levels of glucose had an adverse effect on the rate at which they grew. This is counterintuitive; glucose is considered to be essential for cellular growth. It is converted into ATP, the fuel that drives a lot of cellular activity. Yet, the team confirmed that lower glucose media led to a larger number of cells, with all the biochemical markers expected for greater degrees of cell proliferation. They also confirmed that this doesn’t apply to all cells, something they successfully managed to use to their advantage. In experiments in high glucose media, cultures of satellite cells always ended up as a mixture, simply due to other cell types in the original sample also multiplying. By keeping the glucose levels low, they were able to create a situation where satellite cells could proliferate, but other cell types could not, giving a very pure culture of skeletal muscle satellite cells. This is a key prerequisite for studying these cells in a variety of settings, including regenerative medicine. So, was the amount of glucose in their original experiment somehow “just right”? The team added glucose oxidase, a glucose digesting enzyme, to get to even lower levels of glucose, and grew the satellite cells in this glucose-depleted medium. Shockingly, the cells seemed to fare just fine, and proliferated normally. The conclusion is that these particular stem cells seem to derive their energy from a completely different source. Work is ongoing to try to pin down what this is. The team notes that the sugar levels used in previous experiments matched those found in diabetics. This might explain why loss of muscle mass is seen in diabetic patients, and may have significant implications for how we might keep our muscles healthier for longer. To read the original article click here.

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Study Examines the Health Effects of Diet and Resistance Training in Middle-Aged Adults

AHA Publisher — Mon, 29 Mar 2021 07:00:25 +0000

University of Illinois at Urbana-Champaign via News-Medical – A 10-week muscle-building and dietary program involving 50 middle-aged adults found no evidence that eating a high-protein diet increased strength or muscle mass more than consuming a moderate amount of protein while training. The intervention involved a standard strength-training protocol with sessions three times per week. None of the participants had previous weightlifting experience. Published in the American Journal of Physiology: Endocrinology and Metabolism, the study is one of the most comprehensive investigations of the health effects of diet and resistance training in middle-aged adults, the researchers say. Participants were 40-64 years of age. The team assessed participants’ strength, lean-body mass, blood pressure, glucose tolerance and several other health measures before and after the program. They randomized participants into moderate- and high-protein diet groups. To standardize protein intake, the researchers fed each person a freshly cooked, minced beef steak and carbohydrate beverage after every training session. They also sent participants home with an isolated-protein drink to be consumed every evening throughout the 10 weeks of the study. “The moderate-protein group consumed about 1.2 grams of protein per kilogram of body weight per day, and the high-protein group consumed roughly 1.6 grams per kilogram per day,” said Colleen McKenna, a graduate student in the division of nutritional sciences and registered dietician at the University of Illinois Urbana-Champaign who led the study with U. of I. kinesiology and community health professor Nicholas Burd. The team kept calories equivalent in the meals provided to the two groups with additions of beef tallow and dextrose. The study subjects kept food diaries and McKenna counseled them every other week about their eating habits and protein intake. In an effort led by U. of I. food science and human nutrition professor Hannah Holscher, the team also analyzed gut microbes in fecal samples collected at the beginning of the intervention, after the first week – during which participants adjusted to the new diet but did not engage in physical training – and at the end of the 10 weeks. Previous studies have found that diet alone or endurance exercise alone can alter the composition of microbes in the digestive tract. The public health messaging has been that Americans need more protein in their diet, and this extra protein is supposed to help our muscles grow bigger and stronger. Middle age is a bit unique in that as we get older, we lose muscle and, by default, we lose strength. We want to learn how to maximize strength so that as we get older, we’re better protected and can ultimately remain active in family and community life.” Nicholas Burd, U. of I. Kinesiology and Community Health Professor The American Food and Nutrition Board recommends that adults get 0.8 grams of protein per kilogram of body weight per day to avoid developing a protein deficiency. The team tried to limit protein consumption in the moderate-protein group to the Recommended Daily Allowance, but their food diaries revealed those participants were consuming, on average, 1.1 to 1.2 grams of protein per kilogram of body weight per day. Those in the high-protein group ate about 1.6 grams of protein per kilogram per day – twice the recommended amount. Burd and his colleagues hypothesized that getting one’s protein from a high-quality source like beef and consuming significantly more protein than the RDA would aid in muscle growth and strength in middle-aged adults engaged in resistance training. But at the end of the 10 weeks, the team saw no significant differences between the groups. Their gains in strength, their body fat, lean body mass, glucose tolerance, kidney function, bone density and other “biomarkers” of health were roughly the same. The only potentially negative change researchers recorded between the groups involved alterations to the population of microbes that inhabit the gut. After one week on the diet, those in the high-protein group saw changes in the abundance of some gut microbes that previous studies have linked to negative health outcomes. Burd and his colleagues found that their strength-training intervention reversed some of these changes, increasing beneficial microbes and reducing the abundance of potentially harmful ones. “We found that high protein intake does not further increase gains in strength or affect body composition,” Burd said. “It didn’t increase lean mass more than eating a moderate amount of protein. We didn’t see more fat loss, and body composition was the same between the groups. They got the gain in weight, but that weight gain was namely from lean-body-mass gain.” Burd said the finding makes him question the push to increase protein intake beyond 0.8-1.1 grams per kilogram of body weight, at least in middle-aged weightlifters consuming high-quality animal-based protein on a regular basis. McKenna said the team’s multidisciplinary approach and in-depth tracking of participants’ dietary habits outside the laboratory makes it easier to understand the findings and apply them to daily life. “We have recommendations for healthy eating and we have recommendations for how you should exercise, but very little research looks at how the two together impact our health,” she said. The study team included exercise physiologists, registered dietitians and experts on gut microbiology. “This allowed us to address every aspect of the intervention in the way it should be addressed,” McKenna said. “We’re honoring the complexity of human health with the complexity of our research.” To read the original article click here.

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Stress Hormones: How Diet Affects Hormonal Balance

AHA Publisher — Tue, 23 Mar 2021 07:52:37 +0000

Dr. Josh Axe, DC, DMN, CNS – Stress is a major issue literally everyone deals with in way or another, and chronic stress is a problem like never before. That’s why it’s so vital to keep your stress hormones in check. In a podcast episode with Dr. Anna Cabeca, DO, FACOG, I talked with the board-certified gynecologist and obstetrician, hormonal health expert, and best-selling author of books like “The Hormone Fix” and “Keto Green 16” about some of the major stress hormones and how to eat to beat stress. What Are Stress Hormones? When we talk about stress hormones, cortisol typical tops the list, and for good reason. It is called the primary stress hormone, after all. It’s released when we’re under pressure and triggers the fight or flight survival response. However, cortisol isn’t the only stress hormone, and truthfully, it may not even be the most important of the stress hormones. That title could just as easily be reserved for insulin. While most people think of diabetes when discussing this hormone, insulin is related to weight gain, PCOS, low testosterone and, of course, blood sugar levels. In addition, insulin can affect almost every hormone in the body and certainly has a major impact on stress. “I always say oxytocin is the master hormone,” Dr. Cabeca says. “If you would consider oxytocin the dean of the university, the professors would be insulin and cortisol, and the student body is the rest of the hormones.” Other stress hormones besides cortisol and insulin include: Adrenaline Norepinephrine Catecholamines Vasopressin Corticotropin-releasing hormone ACTH Gonadotropins Thyroid Hormones Growth Hormone Prolactin How Diet Affects Hormones What are the biggest things in terms of diet that are really throwing our hormones out of whack today? “Definitely it’s sugar,” Dr. Cabeca says. “The brain fog, the memory loss, the … increased risk of dementia — all of that coming into a diet that is too high in sugar and creates insulin resistance so we have a harder time using the glucose that we do have. “The second thing is actually a practice that’s so hormonally disruptive to women and men, and that is snacking throughout the day. Three meals, three snacks — how did that ever come about?” The snacking habit can wreak havoc on stress because of the way it affects stress hormones. When we snack, it bumps up insulin, which affects the rest of our hormones, and insulin goes up every time we eat. Thus, the more we snack, the more insulin goes up, helping create insulin resistance. It also creates a roller coaster for hormonal balance, with large fluctuations affecting everything from our moods to gut health and, yes, stress levels. How to Eat to Beat Stress What’s the No. 1 thing you can do to get your hormones in balance and keep stress hormones in check? “I consider breaking up with sugar one of the most valuable gifts you can give yourself,” Dr. Cabeca says. Here are some other tips she shares: Practice Intermittent Fasting There are many benefits of intermittent fasting, and that includes helping manage stress. Going without food for an extended period of time puts the body in ketosis, switching from using glucose to fuel the brain to ketones as brain fuel. “Always try to keep at least four hours between meals because you need to get your body sensitized to glucose again and to insulin again and shift to using ketones for fuel,” says Dr. Cabeca. Follow a Green Keto Diet “There are many ways to do keto. What’s going to create the best metabolic stability, the best hormone balance? Through my own experience with keto that’s where I discovered how important the green aspect is,” Dr. Cabeca says. Monitor Urine pH Levels According to Dr. Cabeca, urine pH levels can show how well we’re managing stress. “It’s as important as our blood pressure, as important as our heart rate, as important as our weight,” she says. “… The more cortisol we secrete, the more acidic our urine pH is. Even vegan, plant-based eaters can be acidic if they’re stressed, if they’re worried, if they are inflamed, if they have too much carbs in their system.” Pinpoint Outside Stressors “It’s not just about what you eat. Maybe it’s about who you’re eating with — are they stressing you out? If that’s the case, it doesn’t matter how amazing your food is,” Dr. Cabeca shares. Avoid Toxins “We are what we eat ate,” Dr. Cabeca says. “It’s important to consider not just what they ate, but how they lived and how they died. That comes into play with additional stress hormones getting into our system and how that can really affect our physiology.” You want to avoid foods sprayed with herbicides or pesticides, along with animals that have eaten foods that contain harmful toxins. Why? They can act as endocrine disruptors that throw hormones out of balance. Don’t Eat Too Late “We know if we eat after 7 p.m., our body’s going to increase more of that insulin hormone as much as 30% to 70% compared to the same meal we ate before 7 p.m. That’s huge,” Dr. Cabeca says. Stress-Busting Foods/Supplements Here are some of the top foods Dr. Cabeca recommends to manage stress hormones: Dark leafy greens/cruciferous vegetables — kale, beet greens, Swiss chard, collard greens Healthy fats — olive oil, avocado, MCT oil, coconut oil, wild-caught salmon, grass-fed beef, bison Omega-3 fish oil — make sure it’s high-quality and contains EPA, DHA and DHEA Adaptogens — maca root, ashwagandha, rhodiola, ginseng, astragalus, turmeric Melatonin Magnesium Vitamin D What does a typical day of eating look like for Dr. Cabeca? She shared an example of her daily eating routine: Wakeup time: Hydrate with alkaline water and a shot of maca. “The body has been detoxing and rejuvenating all night. We want to hydrate well in the morning and support our body’s natural detoxification process.” Breakfast: Fried egg served over spinach and arugula with a side of tomatoes and some organ meat on the side. “Our plates are 75% green or combined with additional alkalinizers, sprinkled with olive oil, lemon juice, some herbs and spices.” Lunch: Usually skip lunch as part of intermittent fasting. “We work to get a 16-hour fast.” Dinner: Salmon cakes, poaching salmon, add additional alkalinizers right there into protein and fats. Add in great mayo, eggs or additional fats and protein, instead of a binder such as bread crumbs or flour, use a little chickpea flour. It adds a nice spice and stays low-carb. You could use a nut flour just as easily. Add some celery, cilantro, onions, dill, Himalayan sea salt. Serve with aioli side and some asparagus. After dinner: Cup of tea before bed. Final Thoughts Dr. Cabeca signed off with a vital message to keep stress hormones in balance: “If our body’s not having to constantly produce insulin and cortisol to fight inflammation often caused by glucose as well as stress, if our body’s not fighting those hormones and we have more of our own natural progesterone and DHEA, these are hormones that build us back up, that give us healthy breasts, a healthy mind and strong bones as well as an empowered immune system. “When our body’s not constantly putting out fires with insulin and cortisol, then we can really build our body back up and create a really strong, resilient body. “It stars with an early morning ritual based on appreciation, gratitude and meditation, and then an evening ritual that sets us up to get a fabulous night’s sleep.” To read the original article click here. For more articles from Dr. Axe click here.

The post Stress Hormones: How Diet Affects Hormonal Balance appeared first on Amazing Health Advances.

The Mental & Physical Health Benefits of Circadian Fasting + Simple Schedule Tweaks That Can Boost Your Mood & Reduce Stress

AHA Publisher — Tue, 24 Nov 2020 08:00:15 +0000

Dr. Caroline Leaf – I am sure by now you have heard of the benefits of intermittent fasting. But can skipping meals or only eating during certain time periods really improve our health? In this podcast (episode #228) and blog, I speak with intermittent fasting expert Dr. Amy Shah about how fasting can greatly improve your mental and physical wellbeing, the different types of fasting, why Dr. Amy prefers circadian fasting, how women can fast safely, common fasting mistakes, how to get started, if fasting is safe for people with eating disorders, and more! When it comes to our health, what we eat, how we eat and our other lifestyle choices can have a dramatic impact on our gut health, which, in turn, can impact the brain and body. The gut-brain connection is incredibly powerful. If your gut is inflamed and you fix that, your brain will feel better, and vice versa. Even though we are learning more and more about the gut-brain connection, our overall health and immunity, many people are not told about this when they are feeling ill or battling with their health. Yes, Western medicine is good for many things, but it doesn’t know everything! One of the best ways to harness the power of the gut-brain connection to improve our mental and physical health is through intermittent fasting. Yet, before you just stop eating for several hours, it is important to understand that fasting impacts men and women differently. Unfortunately, most of the research is done on male animals—we are only now starting to study the different impact certain types of fasting have on women. There are many differences between the male and female body, including our hormones and how we process stressors, which need to be considered when we study fasting and how it impacts our overall health. There are also differences between each individual. When it comes when we eat and when we don’t eat, there is no “one size fits all”! Women are impacted more by stressors like long-term dieting, excessive exercise and aggressive, long-term fasting, which will disturb your hormones and health. That is not to say that women cannot benefit from intermittent fasting, but they need to be aware the risks of aggressive, long-term fasting on the brain and body. GnRH is the master hormone that is linked to our circadian rhythm—it pulses in accordance with this rhythm, telling the pituitary gland to release its hormones, which signals to the ovaries and adrenal glands to release hormones like estrogen in a feedback loop. In women, this system is very sensitive to external stressors. If we fast, exercise or diet aggressively, it affects the pulsing of the GnRH, which has repercussions throughout the brain and body. Some signs of this are: feeling fatigued, bloated or anxious, sudden mood changes, weight fluctuations, and upset sleeping patterns. For most women, aggressive fasting can dramatically impact their hormones and affect their health in the short and long term, especially when they start fasting or do longer fasting intervals on a regular basis. We need to be very careful about listening to what we hear on the media or from the wellness industry! Long-term fasting is not for everyone, just like an Iron Man challenge or ultra-marathon is not for everyone. If you do decide to go this route, train for it, and monitor its effects on your health with the help of a medical professional. We cannot escape the fact that how we live our lives affects our wellbeing. As Amy notes, our hormonal pulses and circadian rhythms are completely intertwined. Every cell in our body has a “clock” that follows these 24-hour rhythms. In fact, 80% of our genes are based on our circadian rhythm! Our bodies are meant to have a rhythm—we are not made to do everything at once. When our circadian rhythm is out of whack, we can suffer from many kinds of health issues, including mood disorders, brain health problems, diabetes, heart disease and so on. On the other hand, if we tweak our schedule just a little bit and let our brain and body know when it is day and when it is night, we can improve our overall wellbeing by improving our sleeping patterns, metabolism, mood and so on. Circadian fasting is one great way to tap into these natural rhythms and create an environment that boosts our mental and physical resilience. If we stop eating 2 to 3 hours before bed, this will prepare our body, telling it that it is nighttime and it should go into “gut repair mode” and deep clean the cells. This can only be done when we do not have more glucose from food entering our bodies. If we eat late at night or before bed, however, the body does not go into this deep clean mode, which can affect our health. Circadian fasting also helps our body harness the power of the metabolic switch. The body generally uses sugar as fuel—this is its preferred source of energy. When we have used up all this glucose and the body needs energy, it switches fuel sources and uses stored fat (fatty acids). This is known as the metabolic switch, which turns on when we are hungry or fasting. When the body does this, it can have many downstream health benefits, such as suppressing excess inflammation, increasing stress resilience and improving cognitive function and emotional health. Circadian fasting essentially trains your body to switch fuel sources. Yes, at the beginning this can be tough and we can feel a little off, but our body will get used to this shift over time. It is a type of good stress—circadian fasting gives the body a little push to get stronger, like a good workout. And it is a lot easier to do than many other fasting regimens because it can be incorporated into a busy schedule. If you have battled with fasting in the past and are not sure how to make the process easier or effective, Amy has some great tips to help you harness the power of circadian fasting: Don’t start too extreme, as changing your eating schedule can be challenging, especially if you are used to eating late at night! Start from 7pm-7am, and slowly increase the number of hours you fast at night over time. Give your body time to adjust! You can also alternate the number of hours you fast for during the week—listen to what your body needs and find out what works for you. Expose yourself to daylight first thing in the morning before 10 am for around 20 minutes, even if it is cloudy outside, which will help balance your circadian rhythm and boost your metabolic switch. Do a fasted workout/movement early in the morning. Get moving before you eat breakfast! But don’t push yourself too hard too quickly—find out what works for you and start there. Try get 7 to 8 hours of sleep at night. This doesn’t have to happen every night, but we should aim for good sleeping patterns around 5 times a week. Our peak eating times is between 12 and 5 pm, so you want to eat your main meals during this time. Eat a smaller meal before noon or after 5 pm if desired, and stop eating 2 to 4 hours before bed. Eat lots of plant fibers, which help improve our gut health by feeding the good bacteria in the gut that are essential for brain health, immunity and hormone function. Around 2 to 3 hours before bed, turn off your artificial light devices, such as your smart phones or TV. It is also a good idea to switch the light bulbs in the bedroom to yellow light or use candle light. Research has shown that just one bout of bright light at night can delay your melatonin for up to 90 minutes! Avoid these common fasting mistakes: Fasting too long. Eating too much sugar in your eating window, which will make it harder for your body to turn on its metabolic switch, and, when your sugar levels fall, you will experience hunger cravings and jitters that will affect your ability to avoid eating and experience all the benefits of intermittent fasting. Thinking that fasting is a shortcut or magic bullet that will take away all our issues. It is an important part of a healthy lifestyle, not a quick-fix solution. It is also important to remember that fasting may not be for everyone, especially someone with a history of disordered eating. Fasting is not generally good for someone who has a history of eating issues, especially if they cannot do it in a safe way, as it can trigger a restrictive eating response. In a situation like this, it is better to focus on what the person is eating, and how they can cut out processed and refined foods and improve their diet. To read the original article click here. For more articles from Dr. Leaf click here.

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