The Gut’s Natural Defense Against Viruses

I listened to a podcast featuring the author of the new book by Robynne Chutkan, MD:  “The Anti-Viral Gut: Tackling Pathogens from the Inside Out”. She is an integrative gastroenterologist who founded the Digestive Center for Wellness which focuses on education around the importance of gut health. Her new book explains that it’s less about the pathogens but more about how we as the host (of our gut) manage these invaders.

A summary of highlights:
  • The first three years of a baby’s life are critical for establishing a healthy microbiome:
    • When babies are born, they turn posteriorly and on the way out, swallow a bunch of the mom’s microbes. As such, babies born vaginally are colonized with the mother’s bifidobacteria. But C-section babies are filled with hospital acquired bacteria and this is not a good way to establish the infant’s microbiome.
    • Human breast milk has oligosaccharides that feed the baby’s good bacteria.
    • C-section babies have higher rates of obesity, autoimmune disease, asthma and allergies and these risks can stay with them for several years.
    • A study at Mt. Sinai Medical Center showed that repeated use of antibiotics in early childhood was a big risk factor in developing Crohn’s Disease and ulcerative colitis.
    • Studies have also shown that pediatricians only prescribe antibiotics 7% of the time when parents do not expect it but 63% of the time when parents do. So parents need to be more mindful about the use of antibiotics for their kids.
  • It’s clear that frequent use of antibiotics INCREASES the risk of getting an infection because you’re killing off all the good bacteria.
  • Antibiotics also drive sweet cravings as they kill off the good bacteria.
  • A study at Johns Hopkins showed that Clostridium Difficile bacteria is linked to colon cancer – C-diff kills over 10,000 people in the US every year.
  • Viruses have gotten a bad rap. Did you know that 10% of our DNA is viral material? If a virus infects a reproductive cell like the sperm cell or ovum, it’s passed down and becomes part of our genetic material. So yes – we are viral entities.
  • We’ve seen a huge shift from antibiotics to probiotics. Remember the Triclosan soaps and toothpastes? Now the latest craze is probiotic everything!
  • It’s been said that if we had zero viruses, the world would be great for about 1.5 days and then we’d all die. Viruses are an integral part of our life on earth and necessary for plankton, salination of water and the ecosystem in general.
  • Women should NOT smell like a Summer’s eve!
    • Douches are bad as it destroys the vaginal environment. In the vagina, lactobacillus is the prominent bacteria and it’s this strain that is more resilient to STDs, HIV and HPV. Exposure to viruses is inevitable but infections and illnesses are not. If women don’t have enough lactobacillus, it increases risks for STDs – genital warts, carcinoma, etc. So, the host health matters!
    • com is a company that will run a full vaginal microbiome panel.
  • According to Pasteur’s germ theory, if the soil is healthy, the seed can pass without causing much disruption. But if the soil is disrupted, pathogens (like Ebola) can cause illness. It’s not the pathogen but the lack of good bacteria to balance out the bad that is important. There’s a lot of evidence that a weak bacterial microbiome makes you more susceptible to viral illnesses.
  • Chutkan indicates that only 0.5% of people get polio from exposure to the virus. Also, in two out of three people, exposure to Ebola does not make them sick. And 10% of HIV exposed people do not get infected. Why? Because the host is healthy and can fight off the invaders.
  • The Human Microbiome Project is researching the relationship between human diseases and the microbiome. One of the hallmark studies looked at the predictive value of the microbiome. High levels of good bacteria and low levels of bad bacteria was 92% more accurate in predicting respiratory failure, time in the ICU, and death than age and co-morbidities and inflammatory markers.
  • We are only as healthy as our least healthy citizens. Why? For example, with obesity, people that are overweight exhibit prolonged viral shedding. This gives more opportunity for the virus to mutate and infect others. So, if you have a large population of obese people, you will have higher levels of contagiousness and prolonged shedding with opportunities for viral mutation.
Now, how do we become resilient?   
  • First, we should look at our medicine cabinet:
    • Acid blockers like Prilosec, Nexium and others shut down stomach acid. So if you ingest a virus, you are unable to kill it and this will infect intestinal cells. A study came out in July 2020 of 54,000 patients showing that being on an acid blocker doubles your risk of a viral infection if you take it once a day and 3-4X if you take it twice a day! Why is there NO public health announcement about this?
    • NSAIDS and overuse of antibiotics damage the gut lining and make it easier for viruses to penetrate. For example, a study done in Korea showed that multi-system inflammatory syndrome in kids and adults is associated with increased intestinal permeability – they were able to isolate the virus in the stool and the bloodstream.
    • Mucus blockers: When you have a viral infection, you will have increased mucus production which comes from the gut – your body is doing what it needs to do. The mucus is generated to trap and expel the virus. You do not want to take an anti-histamine to dry up the mucus membrane.
    • Fever: Did you know that polio replicates 250X faster at normal body temperature vs. a fever temperature? Fever is our body’s way of slowing down viral replication and it also activates our immune system. Do not take fever reducers when the body is trying to do the right thing.
  • Sleep is necessary for the immune system to function properly. There’s plenty of data on the impact of sleep on immunity. A study conducted at Carnegie Mellon showed that those who are sleep deprived are at 76% greater risk of getting an infection. But for each additional hour of sleep one gets, there is a 12% drop in risk. Were you also aware that even vaccines are less effective when sleep-deprived?
  • It’s good to be dirty – our society is way too sanitized for our own good! Back in the day, we were lucky to have a bath once a month – now, we’re showering 2X a day with shampoos, body washes, fragrances, scrubs, etc.
  • Chutkan likes the Visbiome probiotic as a lot of research has been done on this product. It has 450B colony forming units in a packet.  It is available online without a prescription: https://www.visbiome.com
  • Adults have more stable microbiomes and the best way to feed these microbes is with a whole foods diet rich in fiber and fermented foods. Go to the farmers’ market and buy fermented veggies like sauerkraut and fresh produce. Also eat foods high in inulin like leeks, garlic and onions. Caveat: if you are sensitive to molds and histamine, fermented foods may not work for you so you need to know your kryptonite and find what’s suitable for your gut.

To find your gut bliss, check out the book here: https://robynnechutkan.com

Listen to the podcast here: https://daveasprey.com/dr-robynne-chutkan-998/

Your Guide to Fats: Which Vegetable Oils Are Bad?

On the cover of health magazines in the 80s, 90s and even into the 2000s, you would have seen a lot of hullabaloo about how fat was Public Enemy #1 and it was making us all, well…fat. They demonized fat for obesity rates, rise in cardiovascular diseases, and other chronic conditions. The low-fat craze told us how we needed to avoid fat at all costs; then a plethora of reduced fat processed foods hit the store shelves in response to consumer demand.   

Then in 2002 appeared a seminal article written by the science writer, Gary Taubes, “What if it was a big fat lie?” – which started to turn the tide on the evils of fat. Our collective nutrition consciousness has decided that the scientific evidence is not pointing to fat as Health’s Most Wanted. In reality, fat is an essential part of our diet as humans. Fats help fuel our mitochondria, absorb vitamins and minerals, and keep us satiated after a meal. Did you know that our brains are even made up of 60% fat! And oils are some of the best sources of fats that can support our overall health.

However, understanding which oils are healthy and which should be written off of your eating plan is important in creating a balanced diet. In this blog, we’ve reviewed the different types of fat, and which oils to choose or avoid next time you’re at the grocery store or cooking a meal.

 

Types of Fats

There are three main types of fat: saturated fat, unsaturated fat, and trans fats.

Saturated fats mean that the fat molecule—also called a triglyceride—is completely “saturated” with hydrogen molecules. In the picture below, you’ll see how saturated fat is full of H’s (hydrogens); this allows saturated fats to stack on top of each other and build up easily, causing things like plaque buildup in your arteries. Some of you may remember restaurants transitioning from saturated fat (lard, tallow) to all vegetable oils (corn, soybean) in an attempt to switch to a healthier source. How ironic this is – we all know that saturated fats like lard are less processed and much more stable for cooking or frying. The moral of this lesson is that overall, you only need saturated fats in moderation for health. If I could find a restaurant that serves fried chicken cooked in lard again, I would love to go splurge!

Unsaturated fats have one or more double bonds (=) where the molecule is not saturated with hydrogens. This creates a kink in what would otherwise be a continuous, stackable chain. These kinks created by the unsaturated areas keeps the fat from building up as saturated fat does; as such, unsaturated fats are generally a healthier choice than saturated!

Trans fats: Do you remember when Crisco shortening was a main ingredient in many of the recipes then? Trans fats are formed when unsaturated fats are refined in a process called partial hydrogenation; these are fake oils and should be avoided. Consumption of trans fats has been linked to increases in heart attacks, inflammation in the body, and blood cholesterol levels. The city of New York leading the way with the first ban on trans fats in restaurants has demonstrated improved public health and lower rates of hearts attacks and strokes. Way to go Big Apple!  

 

Healthy Oils

1. Olive Oil

Olive oil is high in monounsaturated fat, which has been linked to lowering LDL cholesterol and promoting heart health. Olive oil which hasn’t been processed with chemicals is called virgin olive oil, and the highest grade of virgin olive oil is called extra virgin olive oil.

Christine Palumbo, a registered dietician, explains, “[Extra-virgin olive oil] contains more than 30 different phenolic compounds, a group of phytochemicals that include many with anti-inflammatory and blood vessel-expanding actions.” Olive oil is perhaps the most common choice for healthy oil, and it’s a clear example of fat that will actually help your heart health. Unfortunately, not all olive oil is actually olive oil – there are many blends and fakes out there. When the world’s production of olive oil does NOT match what is being sold as ‘olive oil’, there’s plenty of reason for suspicion. We will highlight what to look for in olive oil in a later blog.

2. Avocado Oil

Avocado oil is also teeming with monounsaturated fats and all the health benefits that come with them. This oil is especially unique because it retains its nutritional content at high and low temperatures; others, like olive oil, have a low smoke point, so the oil begins to break down sooner while cooking. Avocado oil is a great, neutral tasting option with high health benefits. I tend to use avocado oil for stir-frying as it’s more heat stable than olive oil. 

3. Sesame Oil

Sesame oil has naturally occurring polyunsaturated fats, which are also helpful for heart health! Research has reported that sesame oil has anti-inflammatory effects while also providing antioxidant support. Together, these properties help fight heart disease and plaque buildup in the arteries. Sesame oil has been a staple in Asian cooking for centuries, and is a heart-healthy addition to your own pantry. Keep in mind that sesame oil should only be used as a topping or a seasoning oil as it’s not heat stable for long-term cooking or frying.

 

Oils to Eat In Moderation or Avoid

Although we need fat in our diet for optimal health, there are some oils that we should only consume in moderation or avoid like the plague.  

1. Coconut Oil – Moderation

Coconut oil’s reputation has been up and down in recent years: some dieticians used to claim it was the best fat for your health because of its medium-chain-triglycerides, while others staunchly recommend against it for its high saturated fat content.

The research on coconut oil is mixed, with some studies pointing to it raising your HDL cholesterol (the good stuff), while other research shows that coconut oil might raise your LDL cholesterol (the artery-clogging bad stuff).

Because of its mixed reviews and high saturated fat content, the Cleveland Clinic and many others recommend you use coconut oil in moderation. I like coconut oil when making popcorn but due to the strong flavor, it’s usually reserved for a snack or a dessert dish.

2. Palm Oil – Moderation

Check the label of any jar of peanut butter and you’ll likely find palm oil listed; it’s a popular ingredient in many processed foods. With roughly a half and half makeup of saturated and unsaturated fats, palm oil isn’t as bad as some other options, as long as you’re not eating a lot of it. To me, the bigger issue is that extracting palm oil has been shown to have negative effects on the environment; the World Wildlife Fund reports that it increases deforestation and unethical working conditions. Opt for all natural peanut butter and avoid palm oil next time you’re at the grocery store. Read labels carefully because palm oil is hidden in a lot of snacks and otherwise healthy foods.

3. Vegetable Oils – Avoid

Vegetable oils include corn oil, sunflower oil, soy oil, safflower oil, grapeseed oil, cottonseed oil, rice bran oil, and rapeseed (Canola) oil.

New York Times best selling author and family physician Cate Shanahan, MD, notes how the high level of refinement needed for these oils in combination with their high content of polyunsaturated fats (PUFAs) makes them a poor choice. The refinement process makes the PUFAs more unstable, less nutrient dense, and more likely to lead to inflammation in the body.

Shanahan recommends opting for oils that are less refined and closer to whole foods, whether that might be a cold-pressed olive oil or avocado oil as mentioned earlier.

I love how fats give me energy throughout the day without needing to raid the fridge every several hours. It also gives me mental clarity. It’s necessary to have fat in your diet, and when you opt for healthy oils like olive, avocado, and sesame oil, your body and brain will thank you.  It may be time to clean out your cupboard and re-prioritize your vegetable oil shelf!

Let them eat cake? Merci, Non!

I listened to another great podcast featuring Dr. Steven Gundry, a renowned cardiothoracic surgeon and New York Times bestselling author of The Plant Paradox and Plant Paradox Cookbook. 

Dr. Gundry explains what sugar is, why it’s harmful and some options for substituting it.  

Here are the highlights:

  • The average American eats around 153 pounds of sugar a year which is the size of a baby giraffe!
  • There are multiple forms of sugar: glucose, fructose, lactose are all sugar molecules.
  • Table sugar is sucrose which is 50% glucose and 50% fructose.
  • High fructose corn syrups are ~45% glucose and 55% fructose.
  • Many studies have been conducted indicating that fructose is worse than glucose and is the culprit in causing a fatty liver and elevated cholesterol levels. Bottom line: Sugar is sugar is sugar.
  • Most people do not realize the effect that sugar has on the gut microbiome. Bad bacteria and fungal species like candida yeast thrive on sugar. Good bacteria prefer complex sugar molecules with fiber as it’s easier to ferment.
  • Gundry believes that rationing sugar and flour during WWII was one of the reasons why diabetes and heart disease plummeted around the world during that period.
  • When you grind up whole products like wheat into flour, your body more readily absorbs them; that is why the glycemic index of white flour (85) is higher than white table sugar (58)!
  • Sugar takes a toll on our immune system. Research conducted by Linus Pauling, a two-time Nobel Laureate showed that any type of sugar consumption (including orange juice) suppresses white blood cell function by 70% for up to 6 hours.
  • Everyone knows about the dangers of saturated fat and cholesterol BUT most cholesterol is manufactured in our body. And elevated cholesterol comes from sugar consumption. How? Sugar is converted into the first form of fat which is triglycerides (TG). TG in turn are carried by cholesterol. Hence, the more sugar you eat, the more TG you make and the higher your cholesterol level.
  • Gundry says that TG is one of the most important markers of coronary heart disease. And NO – having TG levels of 150 is NOT normal contrary to what the lab reference ranges indicate. You need TG levels of 40-50 to be optimal. Go get your TG checked!
  • Sugar is an incredibly addictive substance: Did you know that rats will choose sugar over cocaine if given a choice?
  • Why is getting off sugar so difficult? Because two-thirds of the human tongue’s surface is dedicated to tasting sweets and this was for survival reasons – to gain weight in the summer to store fat for the winter.
  • Gundry is not a fan of fruit either – modern fruit has been hybridized to be bigger and sweeter. And now fruit is available 365 days a year when it is meant to be eaten only in season
  • If you are eating fruit out of season, he recommends “reverse juicing”: buy organic fruit, juice it and throw away the juice! Just eat the pulp which has fiber and rich polyphenols and nutrients. You can mix the pulp in yogurts or put it in shakes.
  • Sugar is hiding everywhere – brown rice syrup, glucose, fructose, agave are all other words for sugar, so don’t be fooled by what’s on the label.
  • Here’s a shocking metric to see how much sugar you may be consuming in a serving:
    • Take the total carbohydrates per serving and subtract the fiber = number of net carbohydrates
    • 1 tsp of sugar has 4 grams of carbs
    • So a slice of bread with 21 grams of carbs and 5 grams of fiber (16g net) is like eating 4 tsps of table sugar! Making a sandwich? That’s 8 tsps!
  • It is best to retreat from sweets – sugar is hidden in products that don’t even taste sweet.
  • Here’s the skinny on sugar alternatives and why Dr. Gundry says you can have your cake and eat it too:
    • Sucralose (Splenda) is a must avoid. A study conducted at Duke University showed that one packet of Splenda killed 50% of the gut microbiome (the good kind)
    • Honey, coconut sugar, agave are all sugars. If substituting with honey, have only several teaspoons a day – and stick to local or Manuka honey
    • Allulose, monk fruit and stevia are good sweetener alternatives that do not spike glucose.
    • Allulose also contain prebiotic fiber which feeds the gut. Look for non-GMO allulose at the market or online.
    • Stevia is a good substitute but has some bitterness. You can try the Sweet Leaf brand Stevia which is blended with inulin (the sugar in chicory and a great prebiotic).
    • Yacon syrup is another option but has been known to raise triglyceride levels so best not to consume much

What I took away from this podcast? Remember Marie Antoinette’s famous quote: “If the people have no bread, let them eat cake”? I say neither!

Here is the podcast:

https://drgundry.com/healthy-sugar-alternatives/

What’s Growing in Your Backyard? An Introduction to the World of Herbalism

If you do not use chemical fertilizers or weed killers around your house (like me), then you may have some healthy herbs growing in your backyard. However, they can be tricky to identify, so as tempting as it might be, it’s best to leave the foraging to the professionals. With that in mind, we can still look to the vibrant, colorful plant kingdom for inspiration. Even if we aren’t going out and picking plants ourselves, exploring natural remedies can be rewarding.

In this blog, I’ve invited an herb nerd and colleague (Teaghan Aston) to take us on a journey to introduce us to the world of herbalism.  

Generally speaking, herbalism describes the intricate world of the use of plants to promote wellbeing. Most cultures have their own unique systems and beliefs surrounding how plants can be used to promote wellness, some of which have roots going back thousands of years. For example, Ayurveda is more than 5,000 years old, with Traditional Chinese Medicine following close behind, rooted in practices that began approximately 3,000 years ago.

While these two systems, in particular, typically incorporate many different modalities, herbs often play a huge role in how they work to improve balance in people’s lives.

The US is home to a plethora of valuable plants and herbal traditions of its own, which vary based on region. Many of these plants are still valued today by the herbalists and practitioners of holistic medicine.

Herbalism in Today’s World

Thanks to today’s training programs, modern herbalists have access to all sorts of information. As a result, many combine herbs from various traditions and parts of the world when working with clients. However, some specialize in traditional systems and stick to using herbs and modalities from those systems exclusively.

With that said, not everybody interested in using natural modalities can afford to work with an herbalist. With the ongoing increase in popularity of using natural approaches to foster wellbeing, all sorts of herbal products and formulations can be found online and in large chain stores.

Caution: The availability of herbal products makes it easy for people to explore these options, but access comes with a BUYER BEWARE warning.

  • Not all herbal products are created equally, and not all herbal products are for everyone.
  • There are herbs out there that have contraindications, which is why everyone, even those who have access to an herbalist, should still check with their doctor before adding an herbal product to their routine. If you are pregnant or breastfeeding, you should never start working with a new herbal product or supplement without first consulting your healthcare provider.

  • Many herbal products are contaminated with heavy metals with sources of origin unknown or suspect. And you cannot tell from their online reviews.

On a more positive note, there are some things that you can do to reduce your risk while exploring herbal remedies.

Gather Your Information From Trustworthy Sources

While heading over to sites like Pinterest to look at other people’s recipes may seem quick and easy, it’s best to avoid finding information on sites like that when it comes to wellness, as anybody can put up anything, making it hard to discern what can and cannot be trusted.

Stick to Simple, Well Researched Herbs 

As mentioned above, there are all sorts of different herbal concoctions out there. However, complicated doesn’t always mean better, and when you’re working without the guidance of an herbalist, it’s generally best to keep things simple, and some herbs are more beginner-friendly than others. However, “beginner-friendly” is a very subjective term, and it’s important to use your discernment when assessing your comfort level surrounding the use of herbs for wellness.

Where to Begin?

Teaghan mentioned some herbs that she thought would be great to discuss in this post (purely for educational purposes). The herbs mentioned below are primarily a mixture of adaptogens, nervines, or nourishing herbs, although some (cinnamon) do not fall into the pre-mentioned categories.

Here is a great educational blog post from Mountain Rose Herbs, which breaks down the basics of understanding nervines and adaptogens that may be helpful if these terms are new to you.

Here are Teaghan’s top picks:

Hawthorn Berries

Hawthorn is a wonderful plant that may have cardiac trophorestorative (rectifies deficiency in organ/organ system) properties. It is a favorite among herbalists and people who are looking to provide their hearts with extra support. While popular as a general heart tonic, Research suggests that Hawthorn extract as an adjunct treatment (although most certainly not a “cure,”) may even be of benefit for symptom control in individuals experiencing chronic heart failure. Some people believe that Hawthorn can also be useful for soothing the “emotional” heart as well – although this is anecdotal. This makes sense, as in Traditional Chinese Medicine, Hawthorn is one of the many herbs used when creating herbal formulas for calming “disturbed shen” (spirit).

With that in mind, it is imperative that you seek immediate medical attention if you are experiencing cardiac symptoms. If you are already receiving treatment for a cardiac condition, it is essential that you get approval from your healthcare provider before determining if Hawthorn is appropriate for you, as there is some important information to be aware of, including but not limited to how Hawthorn can increase the risk of bleeding after cardiac surgery.

Reishi Mushrooms

Reishi mushrooms is experiencing a surge in popularity, which is no surprise, as there is much excitement in the herbal world surrounding their potential benefits. Reishi is thought by many to be a powerful ally for immune support, the nervous system, as well as a host of other things. While Reishi has a long, rich history of traditional use, the human research that we currently have available is limited although the studies that we do have are promising. For example, in this study, it was shown that a mycelium-based extract of Ganoderma lucidum may have been responsible for suppressing colorectal adenomas (precancerous lesions in the bowel).

In another human study, it was found that Ganoderma lucidum spore powder improved cancer-related fatigue in breast cancer patients during endocrine treatment. In this same study, the participants also reported overall improvements to quality of life, such as less anxiety and depression.

If you have mushroom allergies, Reishi products are not a safe choice for you. Additionally, Reishi may interact with anticoagulants/antiplatelets, immunosuppressants, and potentially other medications, such as those used for blood pressure and diabetes.

This is not a complete list of potential contraindications, so be sure to speak with your doctor before trying out Reishi mushrooms if it has piqued your interest.

Milky Oats (Avena sativa)

Teaghan says a tincture made out of fresh milky oat tops is one of her go-to choices when she’s feeling frazzled from the effects of stress and when she knows that her nervous system is in need of extra support. However, since oats are considered to be a “food” herb and are thought to primarily work through trophorestorative actions, they seem to work best when used consistently over time (from Teaghan’s personal experience), much like Hawthorn. Generally speaking, slower-acting herbs like these also tend to be more gentle than quick-acting herbs (although this is not always the case), which is why these “nourishing” herbs are typically the first ones that those new to herbs choose to experiment with.

However, research indicates that there could be some acute benefit, as we’ll touch on below.

While Teaghan’s knowledge of milky oat tops is mostly anecdotal, as human research is very limited, she did point out this study, which takes a look at both the potential acute effects as well as the potential chronic effects of Avena sativa (Green oat) extract.

Here is a brief excerpt from the study: “The results showed that both a single dose of 1,290 mg and, to a greater extent, supplementation for four weeks with both 430 mg and 1,290 mg green oat extract resulted in significantly improved performance on a computerized version of the Corsi Blocks working memory task and a multitasking task (verbal serial subtractions and computerized tracking) in comparison to placebo. After four weeks, the highest dose also decreased the physiological response to the stressor in terms of electrodermal activity. There were no treatment-related effects on mood. These results confirm the acute cognitive effects of Avena sativa extracts and are the first to demonstrate that chronic supplementation can benefit cognitive function and modulate the physiological response to a stressor.”

It’s important to note that Milky Oat products are contraindicated for those who have celiac diseaseas well as those who have gluten sensitivities. There could also be other contraindications that we are unaware of, so be sure to double check with your provider.

Ceylon Cinnamon

If you’ve heard about the numerous reported benefits of Cinnamon, you’ve probably run into some confusion. When most people hear Cinnamon, they assume that there is only one kind, but there are multiple, and they are not all created equal. The variety that we are discussing here is Ceylon Cinnamon, also known as “true” Cinnamon, and its potential extends far beyond the spice cabinet.

According to this randomized, controlled trial, it was discovered that participants with type 2 diabetes who had been given Cinnamon experienced reductions in serum glucose, triglyceride, LDL cholesterol, and total cholesterol, although it is unclear to readers which type of Cinnamon was used during the trial.

With that being said, Ceylon Cinnamon is generally thought to carry fewer risks than other varieties of Cinnamon, like Cassia cinnamon. This is because “True” Ceylon Cinnamon is believed to have lower amounts of coumarin (which can be toxic to the liver) than other varieties.

If you’re curious to learn more about Ceylon Cinnamon, Teaghan noted that this article published by Healthline appeared to do a great job of explaining it. However, while additional online resources are helpful, you still need to check with your doctor before pursuing cinnamon supplements. This is especially true if you are already taking diabetes medications or insulin, as mixing these with cinnamon products could lead to Hypoglycemia.

As you’ve probably determined, there’s a lot to consider even when working with seemingly basic herbs like the ones we’ve touched on here. If the research we’ve linked to is any indication, the plant kingdom holds a lot of potential power. While precautions need to be taken, such as those we’ve touched on throughout this post, we hope you’re left feeling inspired by some of the possibilities!

The Role of Uric Acid on Diabetes and Chronic Diseases (It’s Not Just about Gout)

I listened to a great podcast featuring Dr. David Perlmutter’s new book. He is a board-certified neurologist and five times New York Times bestseller including the well-known “Grain Brain”.  The new book was released in Feb 2022 and called “Drop Acid” which is NOT about LSD but refers to the role that uric acid plays in the development of diabetes and other chronic conditions. 

Here’s a summary of the podcast interview:

  • Up to 88% of Americans are metabolically unhealthy, with at least one component of metabolic syndrome like high blood sugar, insulin resistance, hypertension, obesity, cardiac disease and even Alzheimer’s. It was very eye-opening to learn about how uric acid plays a critical function on the development of chronic conditions.

  • Uric acid is measured in blood and typically associated with gout BUT it’s also an important marker for metabolic conditions.

  • In an 8-year study, it was found that all-cause mortality was dramatically increased with high levels of uric acid. For example, heart disease and stroke related mortality was 35-40% due to high levels of uric acid.

  • Uric acid levels are easy to check during an annual check-up. Ideal level should be 5.5 mg/deciliter or below. For every point above 7, there is an 8-13% increased risk of all-cause mortality in addition to gout.

  • Uric acid is raised by 3 key factors: Alcohol, Purine and Fructose
    • Wine has not been shown to raise uric acid much; Hard liquor raises some but BEER raises it a lot. Why? Beer contains purines from the brewer’s yeast so it’s a double whammy of alcohol AND purine to contribute to the beer belly
    • Purines are from organ meat consumption but unless you’re eating a ton, it doesn’t raise the bar much
    • Fructose is the elephant in the room!

  • Unlike glucose, fructose is metabolized directly into uric acid. As fructose raises uric acid, weight, blood pressure and insulin all go up. An interesting study showed that if you give the gout drug (allopurinol) to participants eating a lot of fructose, their uric acid levels drop.

  • Fructose means energy storage whereas glucose means energy utilization. That’s why bears eat a ton of fruit during the summer so they can store fat for hibernation in the winter.

  • Fructose in the form of fruit is okay because it’s a whole food and not processed. It has fiber, vitamins and antioxidants. However, modern fruit has been hybridized for ultra sweetness so an apple a day is fine but that doesn’t mean a half dozen…

  • 60% of the food in the store with a bar code has been sweetened with high fructose corn syrup (HFCS) or some derivative of it. Our bodies are designed to seek out sweet food for our survival. Were you aware that the US gov’t sponsors corn production to the tune of ~$500B/year and a lot of that goes into making HFCS which then makes us fat and sick?

  • When you eat fructose like HFCS, you are turning on gluco-neogenesis (body makes glucose), compromising insulin functionality and setting the stage for diabetes. Fructose inhibits leptin sensitivity (hunger suppressing hormone) which makes us want to keep eating and contributes to weight gain. Fructose also requires energy for it to be absorbed and uses up all the ATP (energy cells) in the gut. The uric acid enhances inflammatory bacteria and increases gut permeability leading to leaky gut syndrome. 

  • There are also medications that increase uric acid: Aspirin, diuretics, proton pump inhibitors, acid blockers, beta blockers and even the sugar substitute xylitol.

 

What to do?

  • First, get your uric acid levels checked. You can ask your physician or buy a test kit on Amazon: Here’s one to try.

 

How to Reduce Uric Acid

  • Eat a mostly plant-based, high fiber, high color diet. It’s better for you and your bacteria.
  • Limit fruit and do NOT drink fruit juice as it’s a concentrated form of fructose. I stopped buying green drinks at the grocery store because they contain fruit juices to make it palatable to most of us. If you drink juice, stick to vegetable juice only (which is hard to find).
  • Shellfish, anchovies and organ meats are rich sources of purine – it’s hard to eat a pound of anchovies in one sitting so no worries as long as everything is enjoyed in moderation.
  • Alcohol, especially BEER, should be avoided except for an occasional glass of wine (and I mean occasional, not every other day occasional!)
  • Coffee is a great drink for lowering uric acid.
  • Vegetables like broccoli have higher levels of purine BUT it is rich in fiber, bioflavonoids and vitamin C so enjoy to your heart’s content. 
  • Minimize consumption of refined grains like flour – flour elevates insulin and this increases uric acid by inhibiting its excretion in the kidneys.

  • Supplements that Dr. Perlmutter suggests to lower uric acid include:
    • Quercetin (500mg/day) is a powerful antioxidant, anti-inflammatory bioflavonoid and is present in foods like onions.
    • Vitamin C (1000mg/day) aids in the excretion of uric acid.
    • Luteolin (100 mg/day) also lowers uric acid and is on par with the gout drug allopurinol!
    • DHA (1000mg/day) present in fish oil offsets the damage of uric acid.
    • Tart cherry extract can also bring down uric acid.

It has been estimated that 25% of the western world has elevated uric acid so it’s important to get our levels checked so we’re not part of this statistic. 

Here’s the podcast.

And Dr. Perlmutter’s new book.

Budget-Friendly Recipes Part 2

During colder weather, it can be a bit more challenging to plan healthier meals as produce-in-season is more limited. In this blog, I’ll share some more budget-friendly recipes and how to make healthy vegetables a mainstay of our diet.  

Lentils

Lentils are not technically a vegetable as they are in the legume family. They are also one of the highest vegetarian sources of protein. Did you know that just 1 cup of cooked lentils provides 18 grams of protein and are a great source of iron, magnesium, potassium, zinc, and B-vitamins? My sister perfected this lentil soup recipe – she makes a big batch to have throughout the week OR freezes it in Pyrex containers for future meals.

Lentil Soup

  • 2 TBSP extra virgin olive oil
  • 1 medium yellow or white onion, chopped
  • 2 carrots, peeled and chopped (can use other root vegetables like turnip and parsnip)
  • 2 celeries, chopped
  • 4 garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • 1 cup dry brown or green lentils, picked over and rinsed
  • 4 cups vegetable or chicken broth
  • 2 cups water
  • 1 teaspoon salt, more to taste
  • 1 cup spinach or chopped kale (tough stalks removed)

Heat oil in a large pot on medium heat. Saute onion, celery and carrot until softened, about 5 minutes. Add garlic, cumin and curry powder and bloom the spices, about 30 seconds. Add the dry lentils, broth and water. Add 1 teaspoon of salt and a generous amount of freshly ground black pepper. Bring the soup to boil. Then partially cover the pot and reduce heat to a simmer. Cook for 25-30 minutes, or until the lentils are tender. Add chopped greens and cook for 5 more minutes. Add more salt to taste. Ready to serve!

Brussels Sprouts

Brussels sprouts are in the Brassicaceae family of cruciferous vegetables and are low in calories but packed with nutrients, especially fiber, vitamin K and C. They also contain antioxidant compounds that reduce oxidative stress, inflammation and lower the risk of chronic disease. Studies have shown the benefits of brussels sprouts consumption in reducing the risk of diseases like cancer.

Here’s an easy salad recipe that’s great as a side dish or for lunch

Brussel Sprouts Salad

  • 1 bag of brussels sprouts (or ~0.6-0.7 pound)
  • 1/4 red onion, finely chopped
  • 3 TBSP olive oil
  • 3 TBSP lemon juice
  • ½ TBSP mustard (Dijon or yellow)
  • ½ tsp salt
  • Black pepper to taste
  • Handful of chopped nuts (walnut, cashew or almond)

Cut brussels sprouts in half and boil them in a pot of boiling water for ~5 min or until done (tender yet firm). Drain the sprouts and put into a salad bowl. In a separate bowl, whisk olive oil, lemon juice, mustard, salt and pepper. Pour the mixture over the sprouts and toss. Top with a handful of nuts and serve!

Onions

Onions are in the allium family and are rich in soluble fiber and vitamins and minerals, including B vitamins, folate, potassium selenium, manganese and vitamin C. Onions have been used over thousands of years as natural remedies due to its health enhancing properties.  Onions are rich in flavonoid compounds like anthocyanins and quercetin which have demonstrated antioxidant and anti-inflammatory activities. https://pubmed.ncbi.nlm.nih.gov/12410539/ .  Onions are an incredibly versatile and inexpensive ingredient and can be used raw or cooked in many recipes. Since I’m not a fan of eating a lot of raw onion (It’s hard to get rid of onion breath), here’s an onion soup recipe that uses 2 pounds of onions!

This makes multiple servings so you can save the soup and then reheat with bread and cheese.

French Onion Soup

  • ¼ cup olive oil
  • 2 pounds yellow or white onions
  • 2 containers (32oz) of beef broth (can substitute with chicken or vegetable broth)
  • 2 bay leaves
  • 1 tsp. Italian seasoning
  • 5 ounces Swiss cheese
  • Salt and pepper to taste
  • Sliced bread (opt for whole grain)

Cut onions into thin slices (you may want to wear some glasses or protective eye gear as onions release a natural chemical that irritates our glands and produces tears). To a soup pot, add olive oil and the onions and cook until caramelized, about 10-15 minutes. Then add beef broth, bay leaves, Italian seasoning, salt and pepper and simmer for about 20-30 minutes. Turn oven onto broil and warm up. Spread a dash of olive oil on the sliced bread and toast until brown. When oven is ready, ladle the soup into an oven-safe soup bowl, then place the toasted bread and top with cheese.  Broil on the top rack of the oven until cheese is melted and browned. It’s ready to serve!  

Beets

Did you know that beets are good for your heart? Beets contain natural nitrates (not the nitrates found in processed meats) that convert into nitric oxide in the body – this opens up the blood vessels and lowers blood pressure and heart rate. This study showed that consumption of one cup of beetroot juice daily for four weeks sustained a reduction in blood pressure in hypertensive patients. But that’s not all – high in vitamins A, C, K, and B2 as well as folate, manganese, and copper, beets reduce inflammation, support digestion and a balanced immune system. One of my favorite ways to consume beets is by roasting them. Here’s one of my go-to recipes:

Roasted Beet Salad

  • 6 medium beets, cleaned and trimmed
  • 3 TBSP of balsamic vinegar
  • 3 TBSP of olive oil
  • Salt and pepper to taste

To a 400 degree preheated oven, put in aluminum wrapped beets on a baking sheet. Roast until soft in the middle (~50-60 minutes). When cooled, unwrap and peel beets and cut into bite-size pieces. Add olive oil, balsamic vinegar and season with salt and pepper. Pour over beets and toss. This can be served warm or cold.

Enjoy!

5 Tips to Starting Off the New Year in a Healthy Fashion

I used to make New Year’s Resolutions every year until I realized that making promises at the beginning of the year which inevitably get broken within 90 days was not a sustainable habit. So, in light of the New Year, I’ll share some things you can do to take control of your health without a calendar to dictate your actions.

Cut the Carbs, Sugar & Bad Fats

One of the first things we can do is control what goes into our mouth. We as a society eat way too many carbs, sugar and bad fats. As you may be aware, chronic conditions like diabetes, heart disease, cancer and obesity are all tied to our over-reliance on what has become the standard American diet. Have you noticed how having a high-carb/high-sugar meal makes you crave more snacks several hours later? These high-carb foods (breads, cereals, pastas, waffles, pancakes, cookies, cakes, pies) cause blood sugar fluctuations that lead to incessant carb cravings thereafter. So, what to do after weeks of eggnog, wine (of course – alcohol is formed from sugar), grandma’s pumpkin pie and that holiday feast with turkey, stuffing, and mac and cheese?

First, reduce your carb and sugar intake. This does not mean you have to go on a ketogenic diet as moderation is key as you transition from all the holiday festivities.

  • Get most of your carbs from plant-based sources, primarily non-starchy vegetables like greens, cruciferous vegetables (broccoli, cauliflower, cabbage). You can add some fruit like apples and starchy vegetables like sweet potatoes and beets to up your carb intake but the key is to make greens and veggies the mainstay of your daily plate. And no need to count calories – eat until you are satisfied as these veggies are high in fiber and volume and low in calories. Also, eating a naturally fiber-rich diet will help with elimination and keep you ‘regular’.

  • Eliminate bad fats and add good ones.
    • Man-made fats that are hydrogenated or partially hydrogenated oils like margarine should be avoided like the plague. If nature intended for humans to consume them, they would be naturally available. Also, vegetable oils (corn, soybean, canola, grapeseed, peanut, cottonseed, safflower, sunflower) are HIGHLY processed and READILY oxidized when exposed to light, air or heat. Oxidized or ‘rancid’ oils are NOT healthy for humans so it’s best to avoid them.
    • Healthy fats should be added to the diet – it sounds counter-intuitive for losing weight but healthy fats are necessary building blocks for cell membranes and for keeping hormones in balance. Non-animal sources of fat include avocados, avocado oil, nuts and nut butters, coconut and coconut oil, olives and olive oil. Animal sources include lard, grass-fed butter/ghee, grass-fed/wild-caught/pasture-raised meats and fish. 

Good Health Begins in the Gut

Good health = healthy gut = good intestinal bacteria. The human gut is home to more than 100 trillion micro-organisms and contains 10 times more bacteria than all the human cells in the entire body. Recent studies suggest the role that the gut microbiome plays in regulating the risk of diseases like cardiovascular disease, Type 2 diabetes, obesity and cancer AND the importance of diet in altering the gut’s microbial composition. So to keep your gut flora healthy:

Manage stress levels as studies have shown that prolonged stress can negatively alter intestinal microbiota composition

Get Moving!

If you don’t have time to exercise, how about starting off with a daily 7-minute workout? This free app called 7M offers exercises for a variety of body parts and they are only 7 minutes long. They have options with weights or without so no need to invest in equipment to get going.

Here are two 7-minute high-intensity interval training workouts to try without downloading the app:

https://www.nytimes.com/interactive/projects/well/workouts/

Take Time to Meditate/Reflect

You don’t need a 30-minute meditation or yoga practice to get your mindfulness quotient in. Upon waking, try a 5-minute breathing or meditation exercise. Here are a couple to try:

And before bed, try to reflect on the happenings of the day – what went well and what could be improved. This raises awareness of the positive things achieved in the day along with areas for improvement. Continuous improvement and learning is key to keeping us youthful and vibrant!

Practice Good Sleep Habits

And last but not least, establish a sleep rhythm that works for YOU as we all have different sleep clocks. I have tried to be an early riser (before 6:30am) SO many times but it’s not my optimal sleep clock and ends up making me more tired and run down. Against my better judgment, I woke up REALLY early (5:30am) over Thanksgiving holiday to go walking with my sister – although I got my steps in, I ended up with a head cold which lasted for weeks.

If you are an early morning person, you can do a lot of the important tasks early in the day. But if you’re like me and cannot get going until around 7am after a stiff cup of coffee, you may be more prone to get some productive work done well into the evening.

So, in addition to when you sleep, determine how much sleep you need to feel optimal – some feel fantastic after just six hours but if you’re like me, you will need at least 7-8 hours to survive the next day.

So, how about a New Year’s plan of consistency, moderation and steady improvement to keep you going and going? Happy Holidays!

Natural Detoxification Strategies

We live in a world full of environmental toxins. According to the CDC, more than 400 toxic chemicals have been measured in human samples. With over 80,000 chemicals used regularly by industries, it’s no surprise that our bodies are a sponge for toxins that are in our air, water, oceans and ground! This blog highlights the importance of incorporating detoxification strategies to eliminate and reduce the risk of toxins everywhere. You don’t need to sign up for an extensive fasting program with unpleasant procedures (like colonics) to clean you out. You’ll be pleased to hear that there are more sustainable and gentler ways to get the junk out!

Detoxification Pathways

Our body is built to naturally detoxify through 4 major systems:

  • Sweat – Our skin is the body’s largest organ and has tremendous surface area for eliminating toxins. If you naturally sweat easily, good for you! Your body is very efficient at reducing toxins via your skin. I remember the aerobics instructor telling me many years ago that I didn’t work out hard enough as she didn’t see me dripping with sweat like the others – I didn’t realize then that not sweating efficiently is BAD for your health! Regular vigorous exercise will stimulate circulation, deep respiration and removal of toxins through the skin. If you have access to a hot sauna, that’s a great add-on to get some serious perspiration in. Did you know that studies have shown that 15-20% of infrared sauna-induced sweat is composed of fat-soluble toxins and heavy metals? If saunas are not an option, try to spend time outdoors (in the summer) to induce sweating, take hot baths, or go to a hot yoga class.
  • Pee – Proper hydration allows us to pee the toxins out of our body so it’s important to drink plenty of CLEAN water. Did you know that 75% of Americans are chronically dehydrated? Water is critical for flushing out the urinary tract and regulating the gut microbiome. Make sure to drink plenty of clean water – add in some fresh lemon or lime juice to help the body neutralize the free radicals that are generated by the toxins.
  • Poop – We should all be going to the bathroom 2-3X a day and eliminating what we eat within 12-24 hours. For most of us, even once daily is an accomplishment but constipation and lack of bowel movements keep the toxins in our bodies which may be reabsorbed (yuck). To improve the trips to the bathroom, start with an anti-inflammatory diet that is rich in fiber (eg: chia and flax seeds) and include fermented foods and probiotics to create the optimal gut environment. To bind toxins in the gastrointestinal tract, try adding activated charcoal in between meals. Activated charcoal acts like an absorbent sponge and can bind up to 100 times its own weight in toxins, parasites, and bad bacteria. I carry activated charcoal with me when traveling – if I’m not sure what I’ve been eating, I take them with my meals (or right after). If you are a fan of sushi like me, it’s a good idea to take them with the meal to bind to any parasites in the raw fish. Here’s one I use:

  • Breath – We need to practice deep breathing often to help move toxins out through our respiratory system – short, shallow breathing isn’t effective at moving the junk out. Here’s a detox breathing exercise to try:

5 Foods to Detox Naturally

Chlorella

Chlorella is a freshwater algae that is considered a nutrient-dense superfood as it’s loaded with phytonutrients, amino acids, chlorophyll, beta-carotene, potassium, phosphorous, biotin, magnesium and B vitamins. One of the main health benefits of chlorella is its amazing ability to help the body detox heavy metals and prevent them from being reabsorbed. Here’s my favorite – USDA certified-organic, cracked-cell-wall chlorella algae tablets. There are less expensive sources out there but I like that this brand has been tested for purity.

Curcumin in Turmeric

Turmeric is a spice containing the active ingredient, curcumin, and is well known for its antioxidant and anti-inflammatory properties. Studies also suggest that curcumin is effective in promoting optimal detoxification. Turmeric spice only contains about 3% curcumin so you may want to supplement with a curcumin extract to get the full strength benefit. Here are several that have been tested:

Leafy Greens

Dark leafy greens are one of Nature’s best methods to support natural detoxification, so make this the mainstay of every meal. Leafy greens are full of minerals, vitamins and the necessary fiber which is critical for getting the bowels moving. Greens that are particularly detox-effective include spinach, kale, alfalfa leaf, moringa leaf and parsley. If you are sensitive to oxalates like me, try to avoid excess spinach and kale (or steam or cook gently to reduce the oxalate content) – yes, too much of a good thing is not a good thing!

Broccoli Sprouts

Broccoli is good for you but if you want to kick up the antioxidant richness, try broccoli sprouts – they contain a compound called sulforaphane that has been shown to protect cells from environmental toxins and also induce cell death of various cancer cells. You can try these sprouts in the produce section of many grocery stores.

Beets

Beets are like a bodywash for your liver. Your liver is your detoxifying organ so it needs to be healthy and nourished in order for it to do the proper job of filtering out toxins during the digestive process.  Beets are high in antioxidants, nutrients and contain pectin, a natural blood cleanser. So add roasted beets or beet soup to the diet to keep the liver happy. Here’s a simple recipe to try.

You Are What Y’all Did With What You Eat

I recently listened to a great webinar on one of my favorite health experts, Dr. Robert Lustig, a neuro-endocrinologist and New York Times best-selling author (Fat Chance, The Hacking of the American Mind, and Metabolical). He has been active in promoting health policy to reverse the obesity and diabetes pandemic that is engulfing our society.  

In this blog, I’ll share some highlights from this 70-minute webinar (hosted by the Commonwealth Club of California) and the two key tenets from his new book, Metabolical – the Lures and Lies of Processed Food, Nutrition and Modern Medicine.

Dr. Lustig’s standard mantra used to be “you are what you eat” but now stands corrected with the revised statement that “you are what y’all (food industry) did with what you eat”. He is referring to food processing and the food industry that tricks you into thinking you’re eating healthily when in fact, you’re eating all the foods that are basically designed to destroy your health.

So, he has two essential rules to live by when it comes to judging ‘healthy food’. Eat foods that:

  1. Protect the liver
  2. Feed the gut

Any food that does both is healthy and any food that does neither is poison.

Protect the Liver

  • Ged rid of sugar in the diet. Sugar is like alcohol as liver metabolizes it the same way and over time, leads to non-alcoholic fatty liver disease (NAFLD). Although virtually non-existent in the 1980s, 45% of us have NAFLD today. In particular, children are what he calls the “canaries in the coal mine” as they are getting these diseases of aging. Type 2 diabetes and fatty liver disease used to be diseases of alcoholics and aging and now children are getting them. Dr. Lustig estimates that 20% of normal weight children and 40% of obese children have a fatty liver today and blames this on the sugary, processed foods that kids consume.
  • Eat organic and stay away from pesticide-ridden foods (eg: Round-up), excess iron and heavy metals.
  • Avoid eating too much BCAA (branched chain amino acids) – unless you are a body builder, you don’t need to consume excess BCAA as this gets converted to liver fat and results in insulin resistance.
  • Dr. Lustig advocated two lab tests to get a baseline on your liver condition:
    • ALT – 25 is optimal , NOT 40 (which is the new reference range). In 1976, the ALT upper limit was 25 but now it’s 40 because so much of the population has fatty liver disease. These reference ranges reflect the population so as the country gets fatter, the ranges are also moving up.
    • Uric acid level – upper limit is 7.0 but it should be no higher than 5.5 as this marker is a proxy for sugar consumption.

Feed the Gut

  • You need to feed the bacteria in your gut with insoluble and soluble fiber to keep it happy and avoid conditions like leaky gut, irritable bowel syndrome and systemic inflammation.
  • Dr. Lustig is known as the “anti-sugar crusader” in the industry and his lecture has over 100,000 views (I watched it three times as it was that good) – here’s a condensed version. However, he claims that fruit is healthy even though it has sugar because the amount of sugar in fruit is dwarfed by the amount of both soluble and insoluble fiber which prevents sugar absorption in the gut. Insoluble fiber forms a latticework and soluble fiber forms a gel and they both act as secondary barriers to prevent early absorption of sugar getting to the liver. If your gut doesn’t absorb it early, it goes further down to the intestine where the bacteria will chew it up for consumption to feed the gut. So even if you consumed the fruit, some of that sugar was spent to feed the microbiome.
  • Processed food has no fiber and there’s a reason why the industry doesn’t like fiber. For example, an orange does NOT freeze well as the ice crystals macerate the cell walls and when thawed, becomes mushy. But if you squeeze the orange and freeze it, it’s highly storable making it easier to sell. However, in processing the orange, you’ve deprived your microbiome of all the important fiber in the fruit.
  • Dr. Lustig explains that it’s what’s been done to the food that matters. There are four classifications of processed foods known as the NOVA system, and he uses an apple to describe what each class means:
    • Nova Class 1: An apple is unprocessed and doesn’t need a food label
    • Nova Class 2: Apple slices have been minimally processed as it’s been sliced, destemmed and placed in packaging
    • Nova Class 3: Apple sauce has been crushed/cooked and may or may not have added sugar
    • Nova Class 4: Apple drink which is the juice plus preservatives and added sugar with all the fiber removed. Nova Class 4 is considered ultra-processed and the predictor of disease. He claims that if it has a logo (those juices in the boxes with a cool name on it), it’s ultra-processed.
  • Meat is another example. You would think that meat should be Nova Class 1 if you are buying from the refrigerated meat aisle in the supermarket. However, if the animal comes from concentrated animal feeding operations (CAFO), that animal had to be pumped with antibiotics in order to survive. This permanently changed the cow’s microbiome which pervades in the meat. And when we eat it, we are causing gut dysfunction by eating the ‘sick’ meat. Hence, this meat is considered “processed” because of what the food industry did to it. But it’s not on the label as the food industry does not have to disclose any of this.

It’s the Insulin, Not Just the Glucose

  • Dr. Lustig says that people think glucose is the problem but it’s insulin that drives chronic metabolic disease. Rising glucose levels are a proxy for a rise in insulin so it’s important to keep both down. Giving insulin to Type 2 diabetics to control blood sugar is not the answer and it’s important to note that insulin has two functions:
    • The first is metabolic – insulin takes up blood glucose and lowers blood sugar
    • The second is cell growth – Insulin also drives cell division and can promote coronary artery muscle division to drive heart attacks and promote breast glandular cell division to develop cancer. 
  • Dr. Lustig states that it’s not just glucose but fructose (like high fructose corn syrup) that accelerates metabolic disease and insulin resistance. Fructose goes to the brain and negatively affects cognitive and behavioral health. There’s a wealth of research and evidence on how food affects the brain and the use of sugar-free diets (ketogenic) to treat conditions like bipolar disorder, depression and schizophrenia.

So, what did I learn from this? First, get some baseline data on liver, fasting glucose and insulin levels as Dr. Lustig recommends so you know where you stand today.  Second, eat a whole-foods, non-processed diet with plenty of pesticide-free vegetables and fruits and clean, grass-fed meat. Dr. Lustig follows his own advice – he and his family used to go out twice a week for meals but given that you really don’t know what you are being served at most restaurants, he has cut back his meal outings to just once a month.

Want to learn more? Check out Metabolical – this book has over a 1,000 references which could not be printed as it would add 70 more printed pages so he made all the references available on the book’s website.

Your Gut & Weight Loss Connection

Have you heard all the buzz lately about the role that your gut microbiome has on your weight? There’s an ever-growing body of research around this with plenty of evidence for the association between gut bacteria and obesity in both infants and adults. In fact, the microbial changes in your gut can be considered a factor involved in obesity development as modifications to the bacteria in the digestive tract can reshape the metabolic profile. So, if that has you thinking about popping bottles of probiotics or even a fecal transplant to lose that extra baggage, read on…

Awesome bacteria

We have many hundreds of different species of bacteria in our gut and while some are harmful and cause illness, most are necessary for human health. They produce vitamins (like vitamin K) and can help your body fight off invaders. They determine how the foods you eat are digested and can promote satiety. So, having a lot of varied, beneficial bacteria is clearly good for you. This study conducted on human twin subjects showed that the obese twin had lower bacterial diversity compared to the non-obese twin.

The bacteria in your gut can even impact how fats from foods are absorbed and stored in the body. I envision these bacteria running around my gut doing aerobics to burn off the dietary fat I consume so it’s not stored in my thighs.

Sharing awesome bacteria

I am definitely not advocating sharing any fecal matter with anybody (unless you absolutely need a transplant) but this research is part of a growing body of evidence that your gut CAN shape your weight. A fecal microbiota transplant, also known as a stool transplant, is the process of transferring fecal bacteria and other microbes from a healthy individual into another individual. FMT is an effective treatment for C. difficile infection. This study showed that the sharing of thin mice fecal matter prevented the development of increased body mass and obesity-related markers in obese mice mates.

So, how do we cultivate awesome bacteria? As Hippocrates said, “Let food be thy medicine and medicine be thy food.”

  • Fiber

One of the reasons why the whole foods-based approach to eating is recommended is due to its high fiber content. So, it should come as no surprise that studies are showing that people eating a high fiber diet have lower weight. This is not just due to the fact that fiber lowers insulin levels and promotes satiety but also the role that the gut bacteria has in digesting that fiber. This review shows how fermentation of dietary fiber by gut microbiota leads to the production of short-chain fatty acids (butyrate, propionate and acetate) which suppresses inflammation, carcinogenesis and maintains a healthy balance of the digestive tract.

Remember, processed food = no good fiber (cardboard has fiber but your gut won’t process it)

Whole food = good fiber

Eating a diet rich in high-fiber vegetables and fruits will keep the bacteria in your GI tract busy and happy and help you achieve a thin-person gut microbiome. 

If you feel like you need some help as no one has a perfect diet, you can try supplementing with probiotics. There are numerous studies done on various strains of probiotics and its impact on weight loss. Here are a couple for you to check out:

https://pubmed.ncbi.nlm.nih.gov/24299712/

https://pubmed.ncbi.nlm.nih.gov/25473159/

Strains containing Bifidobacterium and Lactobacillus have the most evidence for assisting with weight loss – here are ones that have been independently tested for strength and quality:

Lactobacillus:

Bifidobacterium:

  • Flavonoids

Did you know that your gut likes to digest antioxidants commonly found in plants called flavonoids? And that studies have shown that flavonoids can prevent weight gain? Flavonoids are a class of compounds (with six different subtypes) that are rich in antioxidant activity to help ward off inflammation, rid toxins and keep you svelte.

Here is a list of foods rich in flavonoids:
  • Fruits – apples, all berries, peaches, grapefruit, lemons, limes, red and purple grapes
  • Vegetables – broccoli, kale, onions, tomatoes, lettuce, scallions, celery, red peppers
  • Herbs/tea – chamomile, parsley, peppermint, white/green/oolong/black tea
  • And don’t forget dark chocolate!