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When Is the Best Time to Take Vitamins, Minerals and Other Supplements?

The AHA! Team — Fri, 12 Sep 2025 05:24:47 +0000

Joe Boland via Dr. Axe – When is the best time to take vitamins: morning or night? The timing of supplements can influence their absorption and effectiveness. Taking vitamins and supplements is a great way to support overall health, but timing matters when it comes to maximizing their benefits. Utilizing supplements at the right time can enhance their absorption and effectiveness, which begs the question: When is the best time to take vitamins and other supplements? While some vitamins and minerals work best when taken with food, others are better absorbed on an empty stomach. In addition, certain combinations can enhance or inhibit absorption, making it crucial to plan your intake accordingly. Understanding when to take supplements can help optimize their benefits. This guide, supported by scientific research, will help you determine the best time to take vitamins for maximum impact. When is the best time to take vitamins: morning or night? The timing of supplements can influence their absorption and effectiveness. Water-soluble vitamins, such as vitamin C and B vitamins, can provide an energy boost, making them ideal for the morning. Fat-soluble vitamins, including vitamins A, D, E and K, are best taken with meals for improved absorption, particularly meals with healthy fats, such as coconut oil, eggs, avocado, etc. On the other hand, some minerals, like magnesium, have a calming effect and may be better suited for nighttime use. While many people take their vitamins in the morning out of habit, the best time depends on the type of vitamin and how your body absorbs it. However, whenever you find is best for you, whether out of routine or for how you’ve found your body best responds, is the best time to take vitamins and other supplements. In fact, studies have relayed that taking vitamins consistently at the same time each day helps with adherence and absorption. Best time to take water-soluble vitamins Water-soluble vitamins, such as vitamin C and B-complex vitamins (including B12, B6 and folate), dissolve in water and are best taken on an empty stomach for maximum absorption. They dissolve in water and are not stored in the body, requiring regular intake. Vitamin C Vitamin C is best taken in the morning or midday on an empty stomach to enhance absorption. It’s a good idea to use your vitamin C early in the day to support immune function and reduce fatigue. Sunlight and other factors can lead to oxidation of vitamin C, which could lower its effectiveness. That’s why it’s recommended to take it early and store it in a cool, dark place. Ingesting probiotics with vitamin C can also lead to better absorption. B vitamins Research has shown that B vitamins help convert food into energy, making them most effective when taken in the morning. Since they play a role in energy production, they are best taken early to avoid sleep disturbances. You can take B vitamins with food, but it’s not necessary. It’s a good idea to take them with water or your morning beverage of choice. Taking B vitamins together, such as in a B-complex supplement, is ideal, as they work better together. Using them in combination with probiotics can also enhance their absorption. B-complex vitamins include: Vitamin B1/thiamine Vitamin B2/riboflavin Vitamin B3/niacin Vitamin B5/pantothenic acid Vitamin B6/pyridoxine Vitamin B7/biotin Vitamin B9/folate (folic acid) Vitamin B12/cobalamin The best time to take vitamins that are water-soluble is typically considered early and on an empty stomach, but you can take them any time of day that works for you. They also can be taken with or without food, along with water or your drink of choice. Best time to take fat-soluble vitamins Fat-soluble vitamins (A, D, E and K) are stored in the body’s fat tissues and liver. These vitamins require dietary fat for optimal absorption, making them most effective when taken with a meal containing healthy fats. To maximize benefits, take fat-soluble vitamins with breakfast, lunch or dinner. Here’s more on when is the best time to take vitamins that are fat-soluble: Vitamin D Studies have indicated that taking vitamin D with a meal containing fat increases its bioavailability. For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that vitamin D absorption improved significantly when taken with a fat-containing meal. Doubling up by pairing vitamin D and vitamin K is a good idea, as vitamin K helps your body absorb more vitamin D. The best time to take vitamins D and K together is typically thought to be in the morning or afternoon, when the sun is out, since sunlight is the main way humans obtain vitamin D. Vitamin A Vitamin A is best taken with meals that contain healthy fats like olive oil, avocado or nuts to optimize absorption. It can be taken any time of time, and it’s a good idea to take it with the same meal (breakfast, lunch or dinner) every day if possible. Vitamin E Research has shown consuming vitamin E with healthy fats can boost its absorption greatly, so the best time to take vitamins like E is mealtime, whether that’s morning, noon or night. Vitamin K As mentioned, the best time to take vitamins that are fat-soluble are mealtimes, but vitamin K is a bit unique compared to other fat-soluble vitamins. Vitamin K stands out due to its three distinct forms: phylloquinone (vitamin K1), menaquinones (vitamin K2) and menadione (vitamin K3). K1 and K2 are found in foods (K1 in leafy greens, K2 in some animal foods) and often included in supplements, while K3 is rarely found in either. Both K1 and K2 can be taken at any time of day, but K2 supplements are best absorbed when paired with a meal or snack containing fat. For optimal results, try to take vitamin K separately from vitamins A and E, as they may interfere with each other’s absorption. On the other hand, combining vitamin K with vitamin D can be beneficial, as they work together to maintain healthy calcium levels and support strong bones. Best time to take multivitamins Multivitamins contain a mix of water-soluble and fat-soluble vitamins, making their timing slightly tricky. The best approach is to take them with a meal containing some fat to aid in fat-soluble vitamin absorption while ensuring water-soluble vitamins are utilized effectively. Multivitamins contain a combination of vitamins and minerals, some of which require fat for absorption while others do not. Because they often include B vitamins, which can boost energy, it is generally best to take multivitamins in the morning with food. Iron or magnesium However, if a multivitamin contains iron or magnesium, taking it later in the day may be preferable to avoid potential stomach discomfort. Research does suggest that taking multivitamins in the morning with breakfast improves compliance and absorption. Whether you opt for morning or night, consistency is key, so try to take your multivitamin at the same time each day if you can. Best time to take prenatal vitamins Prenatal vitamins are crucial for maternal and fetal health, often containing iron, folic acid and DHA, which are crucial for fetal development. Research has found that taking prenatal vitamins with food can reduce nausea, a common concern for pregnant individuals. Because iron absorption is optimized on an empty stomach but can also cause discomfort, taking prenatal vitamins with a light meal, such as breakfast, is recommended. Pregnant women can be prone to having sensitive stomachs during the morning, though, so some may prefer to take prenatal vitamins with dinner before bed. Here is a bit more on some prenatal vitamins to consume and the best time to take vitamins for pregnancy: Folic acid: Best taken in the morning on an empty stomach to enhance absorption. Iron: Should be taken separately from calcium-containing foods or supplements, as calcium inhibits iron absorption. DHA (omega-3s): Best absorbed with a meal containing healthy fats. It’s best to take prenatal vitamins at the same time every day for consistency’s sake. Best time to take minerals and other supplements When is the best time to take vitamins, minerals and other supplements not specified above? Here are some recommendations: Iron is absorbed best on an empty stomach but can cause stomach irritation. It’s best taken in the morning on an empty stomach with vitamin C for enhanced absorption, but it should not be taken with calcium or caffeine, which can make it harder to absorb. Ideally consume iron one to two hours before or after a meal. Known for its muscle-relaxing and sleep-promoting effects, magnesium may be best taken at night. You can also take magnesium in the morning with food or split into two doses divided between morning and night. More specifically, magnesium glycinate and magnesium threonate are better to take in the morning since they aid energy levels, while magnesium oxide and magnesium chloride may be best to take at night since they promote sleep. If consuming high doses (more than 500 mg) of calcium, split intake into multiple doses for better absorption. Similarly to iron, zinc should be taken one to two hours before or after eating a meal, and you can ingest it with or without water. You should not take it with fiber, calcium or iron, which can interfere with absorption. What vitamins should not be taken together? Certain vitamins and minerals can interfere with each other’s absorption: Calcium and iron: Compete for absorption. Take iron supplements separately from high-calcium meals or supplements. Zinc and copper: High doses of zinc can interfere with copper absorption. If supplementing both, take them at different times. Vitamin C and B12: Some research has suggested that high doses of vitamin C may reduce B12 absorption when taken together. Consider spacing them apart. Fat-soluble vitamins (A, D, E, K): Avoid taking high doses together, as they may compete for absorption. Vitamin C and iron: Vitamin C enhances iron absorption, but taking excessive amounts together may lead to gastrointestinal discomfort. It is best to consume them in moderate amounts. Calcium and magnesium: These minerals compete for absorption, so taking them together in high doses may reduce their effectiveness. Consider spacing them apart. Zinc and magnesium: High doses of zinc can interfere with magnesium absorption. To optimize benefits, take them at different times of the day. Conclusion Taking vitamins and supplements at the right time can enhance their effectiveness. To maximize the benefits of vitamins and supplements, it’s essential to take them when they can be utilized best and with the right combinations. Water-soluble vitamins like vitamin C and B-complex vitamins are best taken in the morning on an empty stomach, while fat-soluble vitamins should be taken with meals. Minerals like magnesium and iron have specific timing requirements for optimal absorption. For instance, magnesium may work better at night, and some nutrients should be spaced apart to prevent absorption interference. However, consistency appears to be the most important factor, so really the best time to take vitamins, minerals and other supplements is whenever you can on a consistent basis. Following a well-planned schedule based on research-backed guidelines can help you get the most out of your supplements. By aligning your supplement intake with your body’s needs, you can maximize their health benefits. Always consult with a healthcare professional before making significant changes to your supplement routine. To read the original article click here.

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Nomophobia: How Fear of Being Without Your Phone Harms Health (& What to Do About It)

The AHA! Team — Fri, 08 Aug 2025 05:10:19 +0000

Kissairis Munoz via Dr. Axe – In today’s hyper-connected world, many people experience anxiety when they are without their smartphones. This condition, known as nomophobia, has become increasingly common. What exactly is nomophobia, and how can you recognize and address it? Does the “ding” of your phone have you dropping whatever you’re doing to see who “liked” your latest Facebook status? Are you answering work emails before rubbing the sleep from your eyes? Does a low battery icon leave you quivering in fear? You, my friend, are likely suffering from nomophobia. Thankfully, there are ways to treat this condition to help address your smartphone addiction. What Is Nomophobia? Nomophobia, short for “no-mobile-phone phobia,” is the fear of being without a mobile phone or being unable to use it. The term originated from a 2008 study commissioned by the U.K. Post Office to examine the anxieties mobile phone users experience. The study found that nearly 53 percent of mobile phone users in the U.K. tend to feel anxious when they “lose their mobile phone, run out of battery or credit, or have no network coverage.” More simply put, nomophobia is having a smartphone addiction, and it’s a “first world problem” that’s showing no signs of slowing down, regardless of age. While it might sound silly — can you really be addicted to a handheld device? — the implications are real. About half of U.S. adults are checking their phones at least several times an hour, with 11 percent tapping their screens awake every few minutes. No space is safe from the rush of a new tweet, either. Almost one in 10 Americans has admitted to using her phone during sex, and among young adults ages 18 to 34, the number is even higher: One in five has engaged with his smartphone when being intimate. Is it a surprise, then, that 12 percent think that smartphones are detrimental to relationships? When you combine nomophobia with cars, things get even scarier. Among American adult drivers, more than 27 percent have sent or read texts while driving. Among young adults, that number shoots up to 34 percent. What’s the harm in interacting with your phone at a red light or when traffic is heavy? Consider the fact that text messaging while driving makes a crash 23 times more likely. Yikes. Symptoms While there is no set criteria to diagnose this condition, experts believe nomophobia is a smartphone addiction and/or dependence. Recognizing the signs of nomophobia is the first step toward addressing it. Common symptoms include: Panic or anxiety when separated from your phone Checking your phone repeatedly without receiving notifications Doomscrolling Avoiding places or situations where phone use is restricted Feeling uneasy when your phone is out of sight Excessive time spent on your phone, impacting daily life Respiratory alterations Trembling Perspiration Agitation Disorientation Tachycardia Inability to turn off your smartphone Taking the phone everywhere Fear of being without phone access (no internet connection or cell signal) Fear of not being able to use phone in case of emergency Stressing about neglecting your online persona Socially isolating and skipping activities to spend more time on your smartphone Increased heart rate According to research, some signs that someone may have nomophobia can include the fear of: Feeling disconnected Not have immediate access to information Giving up the convenience of your mobile device Not being able to contact and communicate with others Causes Several factors contribute to the development of nomophobia: Social connectivity: Fear of missing out (FOMO) on social interactions and updates. Dependence on technology: Increasing reliance on smartphones for various daily tasks. Instant gratification: The immediate access to information and entertainment that phones provide. Psychological factors: Underlying anxiety disorders or personality traits. Other possible causes that research has unearthed include: obsessive thoughts and compulsive smartphone behaviors extremely large number of hours using a smartphone each day social discomfort and feelings of inferiority Damage Nomophobia Does Even for those of us who don’t text and drive, nomophobia has serious consequences. It can have several adverse effects on an individual’s well-being, such as: Mental health: Increased anxiety, depression, stress and feelings of loneliness. Physical health: Poor posture, eye strain and sleep disturbances due to excessive phone use. Social interactions: Reduced face-to-face communication and weakened relationships. Productivity: Decreased focus and productivity at work or school due to constant phone checking. Furthermore, research on nomophobia in adolescents and young adults published in 2021 in Frontier in Psychiatry concluded that “excessive smartphone use is associated with psychiatric, cognitive, emotional, medical and brain changes that should be considered by health and education professionals.” The authors revealed that “excessive smartphone use is associated with difficulties in cognitive-emotion regulation, impulsivity, impaired cognitive function, addiction to social networking, shyness and low self-esteem. Medical problems include sleep problems, reduced physical fitness, unhealthy eating habits, pain and migraines, reduced cognitive control and changes in the brain’s gray matter volume.” Here’s more on the negative effects of smartphone addiction: 1. You’re wasting time While many of us are convinced that multitasking allows us to get more done, multitasking doesn’t really work. Not only are our brains unequipped to handle two dissimilar tasks at once, but trying to accomplish several things at once ends up wasting more time than saving any. Think about it: How well do you retain information when someone’s talking to you as you’re scrolling through emails or watching the latest cat video your friend posted? Even if your body is in a room, it’s easy to miss important information when your brain is somewhere else completely. Plus, let’s face it: No one likes talking to someone who’s “listening” with her face buried in a screen. 2. You’re more anxious Not having your phone around can increase anxiety. One British study found that 51 percent of participants suffer “extreme tech anxiety” when separated from their smartphones. Some of that stems from feeling that, if we’re apart from our phones, we won’t be included when friends make plans or won’t know what the latest Facebook meme is. Even our bodies are starting to recognize when our phones aren’t around. A University of Missouri study discovered that iPhone users who parted with their devices during situations that require a significant amount of attention, like taking a test or completing a work assignment, could result in poorer performance. That’s because, when participants were separated from their phones and then asked to complete simple word search puzzles, their heart rates and blood pressure increased — as did their feelings of anxiety and unpleasantness. 3. You’re not sleeping as well “Check email one last time, make sure no friends posted anything interesting, one last glance of Instagram … oh wait, a new work email came in. Darn it, that afternoon meeting got pushed up. Did I prep enough for it? Should I review things one more time? Wait, it’s late already. I guess I’ll just think about it for the next half-hour while I toss and turn trying to fall asleep.” Sound familiar? Being inundated with stimulating information right before bed often means you can’t sleep well, particularly when we’re presented with situations beyond our control. And most of us are sleeping with our phones. In almost every age group, at least 40 percent of Americans sleep with their phones within reach. For those 25 to 29 years old, the number’s even higher: Almost 80 percent are snuggling up to their devices. The danger isn’t only that each beep overnight has the potential to wake us up. Smartphones also emit a blue light, signaling to the brain that it’s time to wake up. Blue lights suppress melatonin, the hormone that dictates our sleep rhythms. Yes, the struggle to sleep with your phone is real. 4. Your children are picking up your naughty habits “Do as I say, not as I do” is all too real when it comes to smartphone time. Even as parents ask children and teens to lay off Snapchat or put their phones down during dinner, they’re checking calendars, answering texts or indulging in one last game of Candy Crush. It stands to reason then that in almost every study of smartphone use, young adults have the highest usage rates. Children are learning that always being connected is normal — and missing out on the importance of human-to-human interaction. Are You Addicted to Your Smartphone? If any of these apply to you, all signs point to a smartphone addiction: You reach for your smartphone upon waking up and right before bed. It’s not uncommon for you to catch up on emails or the latest in the news while you’re eating. When your phone is out of reach, low on battery or (gasp) completely turned off, you feel anxious or stressed out. Being out of cell phone signal makes you feel like you might be missing something. You live for that next Instagrammable moment. Pavlov’s dogs have nothing on you: When you hear that familiar text sound, you perk up. You’ve checked your phone at least once while reading this article! Treatment Addressing nomophobia involves a combination of strategies: Digital detox: Gradually reducing the amount of time spent on your phone. Setting boundaries: Establishing phone-free zones or times, such as during meals or before bed. Mindfulness practices: Engaging in activities that promote relaxation and reduce anxiety, such as meditation or yoga. Professional help: Seeking therapy or counseling to address underlying anxiety or dependence issues. Behavioral therapies such as cognitive behavior therapy, exposure therapy, systematic desensitization, aversion therapy and hypnotherapy are often used to help treat phobias. Medications: Certain medications can help in severe cases. Support groups: Realizing you aren’t alone and talking with others can help. Self-care: Do things to improve your mental and physical well-being, such as progressive muscle relaxation, breathing exercises, calming activities, ecotherapy and getting outdoors, etc. In addition, follow these steps to enjoy a life that’s complemented, not ruled, by your smartphone: 1. Turn off your cell phone at least an hour before bed Give your brain a chance to unwind and commit to turning off your phone an hour before bedtime. That means off, not just on silent. Those vibrations and blinking lights are still harmful, as is knowing that you’re just one reach away from seeing the latest. Remember, nomophobia never sleeps, and neither will you. No wonder so many of us are always tired, huh? If you have a legitimate reason for keeping your phone on — your daughter is out with friends or your parents are elderly and you don’t have a landline — turn your phone on “do not disturb,” and place your phone on the other side of the room. In this mode, your phone will silence all notifications but allow you to enable exceptions, such as a phone call from a specific number. Remember: Seeing how many “likes” your last Instagram post received is not a legitimate reason. “But I use my phone as my alarm clock,” you say. “I need it nearby!” To that I respond … 2. Stop shacking up with your phone Get a real alarm clock. (Yes, you can still find these Stone Age relics.) Not only will this allow you to turn off your phone completely overnight (again, unless you need to stay on alert for a family member and don’t have a landline), but instead of waking up with the temptation to see what you missed overnight, you can spend the first moments of the morning stretching, thinking about what’s on schedule for the day or basically doing anything other than checking your phone. For extra credit, I challenge you not to turn your phone on again until your morning routine is finished: You’ve exercised, showered, dressed, eaten breakfast, maybe even read the paper (remember that pastime!) and pushed the kids out the door. 3. Set certain times to check your phone Do you really need to look at every single email the second it’s received? Save your sanity and simultaneously help your productivity by designating certain times to glance at...

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Pedaling Against Dementia: How Cycling Preserves Brain Health & Prevents Cognitive Decline

The AHA! Team — Mon, 28 Jul 2025 05:06:01 +0000

S.D. Wells via Natural News – Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open Medical doctors in America would have us all believe that as we age, we fall apart and there’s nothing we can do about it. They tell us it’s normal to die by 75 of a heart attack, diabetes, obesity, cancer or … wait for it… dementia. Our brains just “get old” and it’s “genetics” so all we can do is treat the symptoms and try to extend your life a few years with medications. Lie. Try exercising and eating clean. That would include cycling, which studies show prevents cognitive decline and dementia. Who knew? Time to hop on your bike this summer and have some fun, so you can have a healthy brain forever! Cycling Prevents Cognitive Decline: A JAMA Network Open study tracking nearly 500,000 people over 13 years found that cyclists had significantly lower dementia rates and greater brain volume in memory-related regions compared to non-cyclists. Superior Brain Protection: Cyclists showed a 19% lower risk of all-cause dementia, 22% reduced Alzheimer’s risk, and a 40% drop in young-onset dementia risk—outperforming walking, driving, or public transit. Dynamic Brain Stimulation: Cycling’s combination of navigation, balance, and decision-making creates a “cognitively enriched environment,” increasing gray matter in 10 brain regions and promoting neurogenesis. Genetics & E-Bike Caveats: Those without the APOE ?4 gene saw a 26% lower dementia risk, while e-bikes may weaken benefits by reducing physical/cognitive effort. Traditional cycling’s demands are key. Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open In an era where dementia cases are projected to triple by 2050, scientists have uncovered a surprisingly simple and cost-effective way to protect the brain: cycling. A groundbreaking study published in JAMA Network Open tracked nearly half a million individuals over 13 years and found that cyclists had significantly lower rates of dementia and maintained greater brain volume in memory-related regions compared to those who walked, drove, or took public transit. The findings suggest that cycling doesn’t just boost physical health—it actively shields the brain from degeneration. The study compared how different modes of transportation affected dementia risk, with striking results. Cyclists showed a 19% lower risk of all-cause dementia compared to car or public transit users. For Alzheimer’s disease specifically, the protection jumped to 22%, while the risk of young-onset dementia plummeted by 40%. What set cycling apart was its impact on the hippocampus, the brain region critical for memory and learning. Cyclists retained more gray matter in this area, suggesting the activity doesn’t just slow cognitive decline—it may actively fortify brain structure. Walking, by contrast, showed minimal benefits, while driving or bus riding fell somewhere in between. The secret lies in the cognitive demands of cycling. Unlike passive transportation, cycling requires real-time navigation, hazard assessment, balance, and decision-making—all while elevating heart rate. This combination creates a “cognitively enriched environment” that stimulates neurogenesis (the growth of new brain cells). The study linked cycling to increased gray matter in 10 different brain regions, offering broad protection against decline. In contrast, repetitive activities like walking on a treadmill or driving the same route daily place the brain on autopilot, missing the dynamic challenges that spur growth. The study revealed that cycling’s protective effects vary by genetics. Participants without the APOE ?4 gene (a known dementia risk factor) saw a 26% reduction in dementia risk, while those with the gene still benefited, albeit at a lower rate (12%). This suggests cycling can help even those predisposed to cognitive decline. However, the rise of electric bikes raises concerns. While convenient, e-bikes reduce the physical and cognitive effort required—potentially diluting cycling’s brain-boosting effects. Traditional cycling’s demands—balance, route planning, and sustained exertion—appear critical to its neurological benefits. For many, cycling infrastructure remains a barrier, but small changes can yield big rewards: Replace short car trips (pharmacy runs, coffee stops) with bike rides. Use bike-sharing programs or join local cycling groups for safer routes. Prioritize safety with helmets, lights, and reflective gear, starting on low-traffic streets. As dementia looms as a global health crisis, this study underscores that one of the most effective prevention tools may be sitting in garages worldwide. Cycling merges physical exercise, mental stimulation, and environmental benefits—all without costly medications or side effects. The evidence is clear: those who cycle regularly aren’t just protecting their hearts and muscles—they’re safeguarding their minds. With dementia rates rising, the choice to pedal today could mean remembering more tomorrow. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder, including dementia. Sources for this article include: NaturalNews.com Naturalhealth365.com To read the original article, click here

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Top 10 Scientifically Studied Foods & Habits for Men to Live to 100

The AHA! Team — Fri, 11 Jul 2025 05:10:26 +0000

Dr. Don Colbert – Let’s explore 10 scientifically backed dietary habits and food choices that can help men live not only longer—but better. In today’s fast-paced world, many men are chasing success while unknowingly shortening their lifespan through daily choices. The good news? Science is revealing specific foods and habits that consistently promote longevity—especially for men. At DrColbert.com, we believe a long life should be filled with strength, clarity, purpose, and faith—not just extra years on a calendar. Let’s explore 10 scientifically backed dietary habits and food choices that can help men live not only longer—but better. 1. Olive Oil (Extra Virgin) A source of heart and brain protection. Extra virgin olive oil (EVOO) is one of the most studied and proven longevity foods in the world—especially for men. A 2022 study published in the Journal of the American College of Cardiology found that men who consumed just half a tablespoon of olive oil daily had a significantly lower risk of death from cardiovascular disease, neurodegenerative disease (such as Alzheimer’s and Parkinson’s), and even cancer. Why is EVOO so effective? The answer lies in its high concentration of monounsaturated fats and polyphenols—natural plant compounds with anti-inflammatory and antioxidant properties. These compounds help reduce oxidative stress, which plays a key role in aging, chronic disease, and hormone decline in men. For cardiovascular health, EVOO improves blood lipid profiles, supports flexible blood vessels, and helps prevent arterial plaque buildup. This is especially critical for men, who are statistically at higher risk of heart attacks and strokes—often earlier in life than women. But the benefits go beyond the heart. The brain thrives on healthy fats, and the polyphenols in EVOO protect neurons, reduce brain inflammation, and support memory, mood, and cognitive performance. Some studies have even suggested EVOO may reduce the risk of developing Alzheimer’s disease—conditions that disproportionately affect men in later decades. In men over 40, regular consumption of EVOO has also been linked to healthier testosterone levels and improved insulin sensitivity—both essential for energy, libido, metabolism, and weight control. How to use it: Drizzle on salads, cooked vegetables, or mix with herbs as a dipping oil. Always use cold-pressed extra virgin olive oil to preserve the polyphenols and beneficial fats. Avoid using it for high-heat cooking—opt instead to finish your dishes with it or use it in dressings, dips, and marinades. Adding just 1–2 tablespoons a day can yield long-term benefits for brain clarity, heart function, and hormone balance—making EVOO a foundational food in any man’s longevity plan. 2. Fatty Fish (Wild-Caught Salmon, Sardines, Mackerel) Omega-3 rich foods that reduce inflammation and protect the heart. The NIH Atherosclerosis Risk in Communities (ARIC) study found that men with higher blood levels of omega-3s had lower risk of death from all causes, particularly heart disease. Target: 2–3 servings per week of wild-caught fish like salmon or sardines. Omega-3 fatty acids, prominently found in wild-caught fatty fish like salmon, sardines, and mackerel, play a pivotal role in maintaining men’s overall health, particularly cardiovascular and cognitive function. Omega-3s—specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—have been scientifically proven to reduce inflammation throughout the body, which is crucial as chronic inflammation underpins many common chronic diseases, including heart disease, arthritis, and even certain cancers. Research, such as the NIH Atherosclerosis Risk in Communities (ARIC) study, has consistently shown that men with higher blood levels of omega-3 fatty acids experience significantly reduced mortality rates from heart disease. These nutrients actively support heart health by improving cholesterol profiles, lowering blood pressure, and reducing the formation of arterial plaques, thereby protecting arteries from becoming stiff and narrowed. Additionally, omega-3 fatty acids are vital for brain health and cognitive longevity. They support neuronal function, enhance memory, improve mood stability, and have been linked to a lower risk of developing neurodegenerative diseases like Alzheimer’s and Parkinson’s. Moreover, fatty fish provides high-quality protein and vitamin D, nutrients essential for maintaining muscle mass, bone density, and hormonal balance—key factors in men’s health, particularly as they age. For optimal benefits, aim for 2–3 servings of wild-caught fish weekly, prioritizing sources known for low mercury levels, to maximize omega-3 intake without unwanted contaminants. 3. Cruciferous Vegetables (Broccoli, Kale, Brussels Sprouts) Cancer-fighting and hormone-balancing foods. A 2015 study linked regular consumption of cruciferous vegetables to a lower risk of prostate cancer. These vegetables support estrogen balance and detoxification. Tip: Lightly steam or sauté to preserve nutrients. Add lemon or olive oil to boost absorption. 4. Berries (Blueberries, Strawberries, Raspberries) Brain and cardiovascular protection through flavonoids. A 2020 Harvard study from the Framingham Heart Study found that men who consumed higher levels of flavonoids from berries had a reduced risk of cognitive decline and cardiovascular disease. Serving idea: Add to smoothies, Greek yogurt, or eat as a midday snack. 5. Nuts (Especially Walnuts, Almonds & Brazil Nuts) Heart healthy and inflammation-lowering. The Adventist Health Study showed that men who ate nuts five or more times a week lived 2–3 years longer than those who didn’t. Portion guide: 1 small handful per day (unsalted, raw or dry roasted). 6. Green Tea Lowers cardiovascular risk and supports metabolism. The Ohsaki Cohort Study involving over 40,000 men found that those who drank green tea daily had significantly lower risk of death from heart disease and stroke. Tip: Drink 2–3 cups daily. Avoid extracts in high doses. 7. Fermented Foods (Sauerkraut, Kimchi, Greek Yogurt, Kefir) Support gut health and immune resilience. A 2021 study in Cell found that a diet high in fermented foods increased microbiome diversity and lowered inflammation markers like IL-6 and CRP. Daily serving: 1–2 small servings of natural, unpasteurized fermented foods. 8. Intermittent Fasting (IF) Improves insulin sensitivity and cellular repair. A landmark study in The New England Journal of Medicine supports time-restricted eating (e.g., 16:8) for weight loss, blood sugar control, reduced inflammation, and longevity. How it works: Fast for 16 hours (e.g., 8 pm to noon) and eat within an 8-hour window. 9. Mediterranean Diet (Modified with Low-Carb Principles) The most studied longevity diet in the world. A 2018 Lancet review confirmed that men following this pattern had lower risk of premature death. Dr. Colbert recommends a modified Mediterranean-Keto Zone approach—low in carbs but high in healthy fats and greens—to maximize results. 10. Faith-Fueled Eating & Gratitude Promotes emotional well-being and digestion. Studies show that gratitude before meals lowers cortisol and improves digestion. Eating slowly, being present, and giving thanks aligns with 1 Timothy 4:4–5: “For everything God created is good, and nothing is to be rejected if it is received with thanksgiving…” To read the original article click here.

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Kick Frailty to the Curb

The AHA! Team — Thu, 17 Oct 2024 08:03:17 +0000

Al Sears, MD, CNS – Most doctors will tell you that frailty is an inevitable and irreversible part of aging. They couldn’t be more wrong. Worse than that, this is an extremely dangerous position to take. Multiple studies now reveal that frailty – an all-too-common condition among seniors characterized by severe loss of muscle mass (sarcopenia), weight loss, and debilitating fatigue – makes older adults extremely susceptible to…1,2,3 Severe infections, like pneumonia Increased risk of losing your independence Congestive heart failure Alzheimer’s Conventional doctors don’t talk about it with their patients because there isn’t any drug to treat it. Do you know why I’m the only one telling you about this? Because there is nothing natural about frailty, and there’s plenty you can do to stop – and even reverse – it. At the Sears Institute for Anti-Aging Medicine, I prove it almost every day. Frailty is caused by a combination of muscle loss and cellular slowdown. And that means any solution to frailty has to be a two-pronged attack. A string of recent studies reveals one of the most effective solutions to frailty – plus the added anti-aging power – is to boost your body’s levels of a metabolite called Urolithin A. Urolithin A, or UA, is produced by gut microflora from foods rich in ellagitannins, a natural plant-based antioxidant that I’ll tell you about in a minute. Multiple studies now show that UA helps cells to replace worn-out mitochondria, the little power generators inside each of your cells that provide your body with energy. You see, when your muscles weaken as you age, it’s often because your mitochondria aren’t working correctly. These key studies show UA can slow and even reverse this deterioration.4 The bad news is that most people don’t have any UA in their systems.5 But the good news is that while scientists haven’t yet identified which specific gut bacteria convert ellagitannins into UA, direct supplementation of UA combined with ellagitannins-rich foods can reboot your failing muscle mitochondria. This will ward off the risk of frailty and keep you mobile, healthy, and independent far into old age. Here’s what I recommend to my patients… Eat more ellagitannins: Some of the wealthiest sources of ellagitannins are raspberries, arctic brambles, blackberries, strawberries, pomegranates, walnuts, as well as oak-aged wines. These ellagitannins are polyphenols, powerful natural antioxidants that have long been linked to heart and anti-cancer benefits. Once your gut microflora digests them, they can be converted into Urolithin A. The problem is that only some have the right mix of microflora in their gut. That’s why I always recommend my patients take UA supplements along with an ellagitannins-rich diet. Take a UA supplement: Studies show that Urolithin A is safe and works wonders on aging muscle mitochondria.6 UA supplements have been shown to improve mitochondrial health by activating mitophagy, recycling defective mitochondria, and improving mitochondrial health in pre-clinical models of aging. Their study found that seniors taking Urolithin A supplements performed better in physical endurance tests. UA has also been shown to boost muscle strength and function. You can buy UA supplements in pill and powder form, which can be mixed into breakfast yogurt, smoothies, or water. I recommend taking 1,000 mg per day. Build muscle to slow aging. Along with boosting your body’s levels of Urolithin A, building muscle is key. And exercise is the most powerful tool for building muscle. I recommend starting with the largest muscles in the body for the most significant impact. Those are the quadriceps on the front of your thighs. In one study, researchers had older men do exercises similar to what I recommend in my PACE program. They worked three times per week on their lower body. And their quad strength increased by as much as 226%.7 Here’s a PACE move to increase the strength in your quads. It’s called alternating lunges. They are among the best leg exercises older adults can do. This exercise improves quads and strengthens hips, glutes, hamstrings, and inner thighs. • Place your hands on your hips. Keep your back straight and hold your head high. • Take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. • Use your quad muscle to push back off your leading leg and return to starting position. • Repeat with your left leg. Alternate until you are slightly out of breath. To make it truly PACE, increase the challenge slightly with each set. I call that “progressivity.” Also, to get stronger quads and muscle strength even faster, use “acceleration.” That means shortening your recovery time between sets or getting up to your desired intensity faster. To Your Good Health, Al Sears, MD, CNS References: 1. Iwai-Saito K, et al. “Frailty is associated with susceptibility and severity of pneumonia in older adults (A JAGES multilevel cross-sectional study).” Sci Rep. 2021 Apr 12;11(1):7966. 2. Wallace LMK, et al. “Investigation of frailty as a moderator of the relationship between neuropathology and dementia in Alzheimer’s disease: a cross-sectional analysis of data from the Rush Memory and Aging Project.” Lancet Neurol. 2019 Feb;18(2):177-184. 3. Knowlton AA, et al, Heart failure and mitochondrial dysfunction: the role of mitochondrial fission/fusion abnormalities and new therapeutic strategies. J Cardiovasc Pharmacol. 2014 Mar; 63(3):196-206. 4. Andreux et al. “The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans.” Nat Metab. Nat Metab. 2019 Jun;1(6):595-603. 5. Singh A, et al. “Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population.” Eur J Clin Nutr. 2021. doi: 10.1038/s41430-021-00950-1. Online ahead of print. 6. Singh, A. et al. “Orally administered urolithin a is safe and modulates muscle and mitochondrial biomarkers in elderly.” Innov Aging. 2017 Jul; 1(Suppl 1):1223-1224. 7. Frontera WR et al. “Strength conditioning in older men: skeletal muscle hypertrophy and improved function.” J Appl Physiol. 1992. 64: 1038-44. To read the original article click here.

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Yes, Coffee Can Help You Live Longer and Protect You From Cardiovascular Disease, With a Few Caveats

AHA Publisher — Fri, 07 Oct 2022 07:00:22 +0000

Patrick Tims via NaturalHealth365 – Coffee is one of the world’s most popular beverages. Here in the United States and in 17 other countries, September 29th is celebrated as National Coffee Day. For the rest of the world, October 1st is International Coffee Day. It is all about celebrating a love of the caffeinated beverage made from the beans of the tropical evergreen coffee plant and paying respect to the world’s coffee farmers. The possible health benefits of coffee have been percolating in the news for years: Coffee can lower your risk for diabetes, coffee may protect against disease and even some cancers. More recently, headlines claim that coffee can extend your life or reduce cardiovascular disease risk. Good news, coffee lovers. The claim is mostly true. New research showed that people that drank two to three cups of coffee a day appear to live longer. The study also found that there was a reduced risk of cardiovascular disease. All types of coffee, including ground, instant, and decaf, appeared to provide this health benefit. The research was published on September 27, 2022, in the European Journal of Preventive Cardiology Maya Vadivloo backs the claim that coffee is good for you, with some caveats. She is the Associate Professor and Director in Health Sciences Department of Nutrition and Food Sciences at the University of Rhode Island. Vadivloo is an expert on nutrition, appearing often on such outlets as Today.com. “Based on existing evidence, I would say it is mostly true that coffee consumption appears to protect against cardiovascular and total mortality, with a few caveats. I believe evidence remains inconclusive about intake >5 cups/day and that the method of preparation may matter, with some question about whether compounds released when boiling coffee (vs. drip or similar methods) may be less favorable (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524812/).” For those who don’t drink our coffee black, are the benefits still there after we add flavorings such as sugar or cream? “The addition of milk etc. to coffee does not eliminate all health benefits,” says Vadiveloo. “However, in line with other recommendations for a healthy dietary pattern, limiting forms of added sugar and replacing high-fat dairy with low-fat products would be better for health outcomes and energy balance.” Is coffee the magic bullet that will help us live longer, healthier lives? Not quite, says Vadiveloo. “While I love coffee, I am always cautious of media coverage that suggests there is some ‘magic bullet’ to improve mortality. While I believe there is compelling evidence that 2-3 cups (or even <5 cups of coffee) have cardioprotective and mortality benefits, it’s not a recommendation that exists in isolation. Regular coffee consumption when part of a heart-healthy diet rich in minimally processed fruits, vegetables, healthy sources of protein (mostly plant sources like nuts and legumes, seafood, and fish), whole grains, heart-healthy vegetable oils, and limited in added sugars, salt, and high fat meats as advocated by the recent American Heart Association dietary guidance (https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031) is the secret to improving overall health and mortality. (**disclaimer, I was a part of the AHA writing group) So I would say, if people enjoy coffee, they should continue to do so as part of a healthy dietary pattern, and to be mindful of what things they add to their coffee to maximize the health benefits. And further, if people want to replace less healthy beverages in their diet (e.g., sodas and fruit juices) with coffee, that would be a positive step.” To read the original article click here.

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Night Owls Face Greater Risk of Heart Disease and Type 2 Diabetes

AHA Publisher — Wed, 28 Sep 2022 07:18:11 +0000

News Staff via NaturalHealth365 – You may have heard the saying attributed to Benjamin Franklin: “early to bed, early to rise, makes a man healthy, wealthy, and wise.” However, not everyone likes to go to bed early. Some people are “early birds,” while others tend to be “night owls.” Yet, new information published in Experimental Physiology suggests that being an early riser could decrease your risk of some chronic diseases. The research indicates that “night owls” may actually be at higher risk of diabetes and heart disease. Are “Night Owls” at Greater Risk of Chronic Disease? The recent research, completed at Rutgers University in New Jersey, evaluated participants according to what times of day they preferred to sleep or be active. Researchers looked at factors like body mass and composition, insulin sensitivity, and fat and carbohydrate metabolism. Study participants ate a controlled diet so that diet would not alter the study results. They were subsequently monitored over the course of a week. Researchers measured the participants’ fuel preferences, which refers to whether their bodies favored carbohydrates or fats as energy fuel. To gather this information, researchers performed tests at rest and then during two bouts of exercise. The “night owl” group of participants exhibited a propensity to use carbohydrates instead of fats and also showed signs of insulin resistance. Furthermore, the “early birds” demonstrated higher aerobic fitness levels. Why Night Owls May Face a Greater Risk of Heart Disease and Diabetes The study findings are concerning for those of us who prefer to stay up late. People in the “early bird” category like to rise and be active earlier in the day. Researchers found that these people were more likely to use fat as an energy source and use insulin more efficiently. For night owls, the trouble lies in the metabolic differences. The impaired insulin response shown by the night owl group puts them at a higher risk of developing two dangerous chronic conditions – cardiovascular disease and type 2 diabetes. While the reason for the metabolic disparity between early birds and night owls remains unclear, researchers believe it may be related to the body’s circadian rhythms. These natural sleep/wake cycles appear to play some role in how the body uses insulin, contributing to higher disease risk in some people. How to Sleep Better and Stay Healthier Given the study findings, it may be worth paying attention to Benjamin Franklin’s words after all. Additionally, those who stay up late often miss out on valuable parts of the natural sleep cycle. Your deepest sleep occurs earlier in the night instead of later. In fact, sleeping between the hours of 10 pm and 2 am are the most restorative for your body. Consequently, your sleep will tend to be less restorative when you stay up very late, missing out on this vital cycle. So how can you get the most out of your precious sleeping hours? For one, minimize light from screens, caffeine, and alcohol late in the evening to help your mind and body better prepare for sleep. You’ll also find it quite helpful to expose yourself to the night by going outside for 30 – 60 minutes. This will help you to “settle down” after a stressful day. Putting your bare feet on the ground will give you added benefits for a good night’s sleep. Of course, getting enough exercise – on a regular basis – will help. And get up a bit earlier, so you’re ready for bed sooner. Sources for this article include: MedicalXpress.com To read the original article click here.

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Healthy People With High Cholesterol Don’t Stand to Benefit From Statins, Research Says

AHA Publisher — Mon, 26 Sep 2022 07:00:00 +0000

University of South Florida via News-Medical – About 40 million adults in the United States regularly take statins to lower their cholesterol levels and reduce their risk of heart disease and stroke, according to American Heart Association data from 2020. However, many of them don’t stand to benefit from these drugs based on new research from David Diamond, a neuroscientist and cardiovascular disease researcher in the Department of Psychology at the University of South Florida. Diamond and his co-authors reviewed literature from medical trials involving patients taking either a statin or placebo. They then narrowed their review to look at study participants with elevated levels of low-density lipoprotein-cholesterol (LDL), the so-called “bad cholesterol,” which can be reduced with a statin. Some individuals with high LDL also had high triglycerides (fat in the blood) and low high-density lipoprotein (HDL), the “good cholesterol,” which put them at the highest risk of having a heart attack. But others with high LDL were very different. They had low triglycerides and high HDL, which meant they were healthier. People with optimal triglycerides and HDL levels typically exercise, have low blood pressure and low blood sugar, and are at a low risk of a heart attack. Diamond and his co-authors asked two questions: If people are at a low risk of a heart attack based on having optimal triglycerides and HDL, but they also have high LDL, does that raise their risk? Further, would these people benefit from lowering their LDL with a statin? Their findings, published in the journal Current Opinion in Endocrinology, Diabetes and Obesity, showed LDL alone has “a very weak association” with heart disease and stroke. Their review went further, showing that when people with high LDL and optimal triglycerides and HDL were given a statin, there was no benefit. Diamond put the findings into a diet and lifestyle context. “People who are not overweight, have low blood sugar, exercise and are on a low-carb diet typically have optimal triglycerides and HDL, and sometimes they have high LDL. Our findings show that the people who have this healthy combination of diet and lifestyle, as well as high LDL, showed no benefit from taking a statin.” David Diamond, neuroscientist and cardiovascular disease researcher, Department of Psychology, University of South Florida The authors say their review also challenges the long-held contention that low-carb diets, which are often high in saturated (animal) fat, contribute to heart disease. That contention has persisted for nearly 50 years, dating to when cardiologist Robert Atkins was challenged about the potential dangers of his high-fat Atkins diet before a U.S. Senate Subcommittee on Nutrition and Human Needs in 1973. “High blood pressure, obesity, smoking and high blood sugar are the primary drivers of heart disease,” Diamond said. “Cholesterol is an innocent bystander, and saturated fat in the diet has been undeservedly demonized.” Diamond acknowledges that his research is controversial and has resulted in strong support, along with criticism from some within the medical community who have challenged his views on LDL and statins. He cautions that it is intended to raise awareness and should not be considered medical advice. Diamond’s interest in the association between LDL cholesterol and the risk of heart disease and stroke is personal. About 25 years ago, he was overweight and diagnosed with high triglycerides and low HDL, a potentially lethal combination. His doctor told him he was at high risk of developing heart disease and prescribed a statin to lower his LDL cholesterol. Instead of taking the medication, Diamond began his study of diet and heart disease. “I learned my problem was that I ate too many carbs – bread, potatoes and sugar,” Diamond said. “I’ve been able to get my weight under control and reduce my risk of heart disease with a low-carb diet. In the process, I’ve become aware of the obsession with linking cholesterol to heart disease.” Diamond has since published more than a dozen papers on flaws in the consensus that cholesterol causes heart disease. His latest paper included a review of the medical literature linking statins to numerous adverse effects, including the development of diabetes, damage to muscles and kidneys and impaired brain functioning. “Certain statins have been linked to cognitive impairment because they interfere with the brain’s ability to produce cholesterol, which is essential for the creation of new brain connections and to form memories,” Diamond said. According to Diamond, people who are overweight and have diabetes may benefit from taking a statin because, in addition to lowering LDL, the drugs block excess clotting and inflammation, two known risk factors of heart disease. However, for those who prefer to take medication rather than make diet and lifestyle changes, Diamond has a message: “People who take a statin might not appreciate that they’re a little less likely to have a heart attack or stroke, but the adverse effects of the statin may cause them harm.” Co-authors for the study were Brigham Young University Professor Ben Bikman and Paul Mason, a physician in New South Wales, Australia. To read the original article click here.

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Let Your Food Be Your Medicine – Beyond Keto Pesto

AHA Publisher — Mon, 19 Sep 2022 07:00:41 +0000

Dr. Don Colbert – Are you looking for a dinner that everyone will love? A dinner that’s quick and easy to make? And most of all, one with foods that go beyond macronutrients, and work to promote health throughout your body? Tonight is your night: let your food be your medicine. Today, for “National Let Your Food Be Your Medicine Day,” we are highlighting one of our most healthful recipes. This delicious recipe uses many of the key components of Dr. Colbert’s Beyond Keto book, including ingredients that support brain, heart, and digestive health. On the other hand, there are no damaging ingredients. No processed foods or soybean oil. No added sugars, no chemical flavorings, and no refined starches or carbohydrates. Are you ready to let your food be your medicine tonight? Beyond Keto Pesto Salmon Over Asparagus Ingredients: 4 wild-caught salmon filets, 4-6 ounces each 1 lb. asparagus, washed and tough ends chopped off 2 tablespoons extra-virgin olive oil ½ cup Keto Zone Pesto (click link for recipe) 10 Cherry or grape tomatoes OR whole peppercorns (omit tomatoes if avoiding nightshades) salt and pepper, to taste Instructions: Place asparagus in the bottom of a 9×13 baking dish. Drizzle olive oil, salt and pepper, and “roll” to coat. Place salmon over asparagus, skin-side down. Top each filet with about 2 Tablespoons pesto. Add optional tomatoes, whole peppercorns, and sprinkle on salt and pepper. Cover with foil tightly and bake at 400 deg F for 30-35 minutes or until salmon is no longer translucent and flakes with the fork. If you’ve made extra Pesto, use it over cooked chicken for another easy dinner, or as a delicious fat bomb. Serves 4. Nutrition Information per serving: 294 calories, 24 gm fat, 9 gm carbs, 5 gm fiber, 15 gm protein How Does Beyond Keto Let Your Food Be Your Medicine? It’s simple. Dr. Colbert’s Beyond Keto is not a diet. It’s an eating lifestyle that aims to ditch unhealthy processed foods, overflow the body with real, living, low-sugar, whole foods based on the Mediterranean Diet, and promote a healthy weight. In fact, Beyond Keto combines the best of the Keto Zone® diet with the Mediterranean Diet. Together, its food and lifestyle supports health from head to toe. Here’s how Beyond Keto and recipes like Beyond Keto Pesto Salmon work as your medicine. Beyond Keto and Food as Medicine Through scientific study, experience, and decades of research, Dr. Colbert has formulated this eating plan and recipes to promote overall health, healthy weights, and reduced inflammation. Beyond Keto aims to: PROMOTE A HEALTHY WEIGHT Almost all current negative health conditions are linked to, or exacerbated by, obesity (1). By utilizing healthy ketogenic diet principles, Beyond Keto promotes healthy changes and outcomes as soon as the first two weeks (2)! In addition, the Mediterranean diet component continues to support healthy weight and healthy body composition. Its focus on lean proteins, seafoods, healthy oils, beans, legumes, nuts, seeds, and vegetables provide a wonderful well-balanced, satisfying dietary lifestyle to maintain a healthy weight (3). FIGHT INFLAMMATION IN THE BRAIN VIA BETTER GUT HEALTH Are you familiar with neuroinflammation resulting from degradation of gut health? While this may have seemed far-fetched 50 years ago, experts now know there is a bi-directional signaling between the gut and the brain. And, when one is inflamed and unhealthy, the other one follows suit. Unfortunately, neuroinflammation is linked with brain impairment and dysfunction. In fact, many experts implicate the modern Western diet in the development of many health and brain issues including memory impairments, neurodegenerative issues, and depressed moods. What’s more, many believe the consumption of ultra-processed foods and excessive energy intake (4) is at the root of gut inflammation leading to neuroinflammation. The communication system and link between gut-brain health is called the Microbiota-Gut-Brain Axis (5). Fortunately, Beyond Keto can help! First, it promotes a healthy digestive system with many nourishing foods and no processed ones. Then, it fights inflammation at every turn with the most potent anti-inflammatory combination of foods possible: omega-3 fats and monounsaturated fatty acids from foods like extra-virgin olive oil. ENCOURAGE HEALTHY CHOLESTEROL, TRIGLYCERIDE, AND BLOOD PRESSURE LEVELS Both the Keto Zone and Mediterranean diet aspects of Beyond Keto support heart health. First, Beyond Keto promotes a healthy weight, which can help optimize heart health. Next, by choosing the incredibly heart-healthy foods in the Mediterranean diet, you can continue to encourage great heart health In fact, the foods in the Mediterranean diet and Beyond Keto work to support heart health, healthy cholesterol, and achieve whole-body health (6). OPTIMIZE BLOOD SUGARS AND METABOLISM An amazing aspect of both the ketogenic diet and the Mediterranean diet normalized blood sugars. By using both eating styles in Beyond Keto, you’ll remove harmful refined starches while focusing on healthy fats, high fiber beans, peas, lentils, vegetables, lean protein and low glycemic fruits such as berries. Part of the improvement comes from weight loss. The other part comes from a diet that supports healthy metabolism and hormones (7). PROMOTE A HEALTHY GUT MICROBIOTA Amazingly, Beyond Keto combines Keto Zone and Mediterranean foods to support gut health! This is great news for the millions of people who suffer from less-than-optimal gut function. In fact, studies have found the Mediterranean diet specifically improves gut microbiota and its associated metabolism functions. The diet’s prebiotics from healthy fibers along with healthy fats and polyphenols support gut health, hormone balance, and metabolism (8). FLOOD THE BODY WITH ANTIOXIDANTS AND ANTI-INFLAMMATORY COMPOUNDS One of the worst dietary habits plaguing humans worldwide is the consumption of ultra-processed foods. In fact, researchers have found that ultra-processed foods are linked to most modern health conditions and even overall risk of death (9)! Thankfully, you’ll eat healthy, high antioxidant and anti-inflammatory foods rather than ultra-processed ones (10). This means less oxidative stress and inflammation throughout the body. INCREASE ENERGY, VITALITY, AND MENTAL FOCUS One of the greatest benefits of the ketogenic diet is the production of ketones. Ketones are natural energizing compounds that support healthy mental focus and vitality. The Mediterranean diet also encourages great energy and vitality with the abundant variety of healthy foods. Rather than experiencing the ups and downs of a high-sugar diet, you will enjoy steady, youthful energy from delicious, colorful whole foods. Want More Beyond Keto? There’s more! Get your copy of Dr. Colbert’s Beyond Keto and let your food be your medicine every night! You’ll find an easy-to-follow eating lifestyle plan with recipes, tips, and clear guidance. Get your hands on this book today! Bottom Line It’s easier than ever to Let Your Food Be Your Medicine with Dr. Colbert’s Beyond Keto. However, it won’t make much difference if we only use it one day per year! Instead, make Beyond Keto your everyday plan to eat a healthy, unprocessed, brain-empowering, diet! To read the original article click here.

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