Category Archives: Nutrition

Don’t Detox Without Performing This Essential Step

Posted on March 31, 2015 | 2 comments

Everyone wants to find the most efficient path to health, wellness, and longevity.  This overwhelming demand creates an abundance of products and protocols claiming to be the best.  One of the hottest buzzwords amongst these products is the detox.  And while a true detox/cleanse can not be overlooked as an intricate tool to utilize during the construction or renovation of our health, there exists a separate targeted approach that is just as, if not more important when it comes to creating an internal environment that facilitates the ability to thrive.

What we are talking about is fortifying the site where the bulk of our immune system resides.

We are talking about ensuring that maximum potential is achieved when it comes to reaping the benefits of the foods we consume via absorption of nutrients, vitamins, and minerals; and conversely minimizing the risk for nutritional deficiencies and infection.

We are talking about rebuilding the major barrier systems of our body that protect us from exposure and subsequent damage to our respiratory system, digestive tract, skin, and brain.

We are talking about optimizing and balancing the immune response and not ending up as a statistic representing the alarming growing number of seemingly idiopathic auto-immune conditions sweeping the country.

We are talking about setting the stage to grab control of glucose and insulin levels, weight and minimizing the stress response from within.

The foundation for health that we’re talking about is an optimally functioning GI (gastrointestinal) or digestive tract.  Healing and sealing any intestinal permeability or a leaky gut is absolutely essential when looking to address a countless number of issues.  Improving function on this level often times leads to an attenuation or outright termination of seemingly disconnected signs or symptoms.  When we recognize, respect and comprehend the complex interwoven matrix that is our bodies, this holistic approach becomes not only understandable but mandatory for attaining true health from the inside out.

For a number or reasons (diet [food sensitivities or high sugar/carb], antibiotics, chlorinated water, excessive use of NSAIDs, etc.) our intestinal wall can begin to falter.  This is problematic due to the fact that the majority of our immune system resides there and because it serves as a major barrier system in our bodies.

It’s relation to the three other major barrier systems (blood brain barrier, lungs, and skin) becomes blatantly obvious when gut dysfunction leads to mental fog, fatigue and forgetfulness, respiratory infections and asthma, or psoriasis and eczema, respectfully.  Further strengthening of the relationship is seen when correction of the gut dysfunction leads to a change in many of the aforementioned conditions.

This is where full acknowledgement and respect must be paid to the holistic nature of our bodies.  When one of these barrier systems is effected, damaged or dysfunctional, the effects can be seen amongst the others.  Never is this so obvious as when healing and sealing the intestines, coupled with an elimination diet leads to massive improvements or outright resolution of what appears to be unrelated issues.

If a leaky gut is left unaddressed, undigested food particles and other organisms that would otherwise be refused access, freely enter into our bloodstream.  This causes the immune system to do it’s job and launch an attack on the unwanted visitors.

The problem occurs as the immune system is called upon to perform this search and seizure so frequently that it becomes hypersensitive and begins to attack our own tissues, some of which have a similar molecular structure to the unwanted invaders.  This can manifest as allergies, asthma, rheumatoid or psoriatic arthritis, eczema, irritable bowel syndrome (Crohn’s and ulcerative colitis), hypothyroidism; even MS depending on the tissue attacked.

The longer the door is open and an attack persists, the more tissues that can suffer as condition after condition can begin to mount.  It is for these handful reasons, and countless more that fortifying the gut by way of clearing, replacing and rebuilding is at the core; the foundation of attaining optimal health.

More than 2,000 years ago, Hippocrates appeared to be onto something when he stated, “all disease begins in the gut.”  In a relatively short time, the changes I’ve witnessed personally and clinically have been nothing short of game changing for all involved.

The knowledge and path to practical implementation exists and is waiting.

As always, we’re ready when you are.

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Why Can’t I Fall Asleep?

Posted on February 24, 2015 | 1 comment

Insomnia can be one of the most frustrating conditions to deal with. And while not all cases of sleep disturbances fall under this overused and often incorrectly utilized label, when you are sleep deprived you know it, and end up suffering on numerous physiologic fronts far beyond simply feeling tired.

But why does this happen?

How can we fix it?

Unfortunately there are plenty of reasons why our sleep cycle can be thrown off, ranging from diet and stress to outright neurological dysfunction. However, if we utilize our knowledge of physiology and start with a least invasive approach, we can start the balling rolling in the right direction.

We first need to understand and appreciate our body’s natural 24 hour cycle. This is called the circadian rhythm and is our built in sleep-wake cycle. This cycle is heavily contingent upon the inverse relationship between two chemicals: melatonin and cortisol.

Our adrenal glands secrete cortisol in response to stress (chemical, physical and emotional) in order to provide our body with energy to deal with that stress. The adrenals and thus the release of cortisol can be set into overdrive when we are stressed or from constant blood sugar swings. This is important to grasp as cortisol has an inverse relationship with melatonin and is a driver behind the wake portion of our circadian rhythm. This means that when cortisol is elevated, melatonin and thus your ability to sleep is down.

Melatonin on the other hand drives the sleep portion of our 24 hour cycle. When all is functioning properly, our melatonin level rises throughout the day (as cortisol is dropping), ultimately culminating in its peak in the later evening, sending us off to a refreshing slumber. During the evening our melatonin level begins to drop as our cortisol levels begin to rise in response to our lower blood sugar during the mini fast that takes place when we sleep.

Cortisol then peaks in the morning (while melatonin level bottoms out) providing us with wide eyed energy for the day. As the day goes on cortisol level slowly dips and melatonin rises, and we repeat the cycle all over again.

Does this picture of perfect balance and physiological harmony sound like you?

If it doesn’t, you’re not alone as adrenal dysfunction is overwhelmingly common in contemporary lifestyles filled with poor diets and high stress.

Again, starting with a least invasive, general approach, there are things you can do in an attempt to recalibrate your circadian rhythm. The first thing you can do is to start your day out with 10-15 minutes of sun exposure. This exposure to natural light will signal the body that it is day time and lead to increased production of serotonin, which is the reason people tend to feel happier with higher levels of sunlight.

Serotonin is the precursor to melatonin and thus the more serotonin, the more potential melatonin that can be produced. This is why people who are suffering from depression due to a lack of serotonin also tend to have issues sleeping.

In addition to the sun exposure, you can also make sure to provide fuel for serotonin by consuming the amino acid tryptophan as this is the precursor to serotonin. In order to boost the likelihood of this conversion, adequate amounts of magnesium and vitamin B6 are also necessary.

Taking this step can start you on your way to more serotonin, more melatonin, and hopefully more sleep. However, there are some common pitfalls that hinder the pathway from serotonin to melatonin. One of the last steps in this conversion is called methylation. Potential attenuators of the methylation process include a junk food diet (high carb/sugar), birth control pills, hormone replacement therapies, and the bacterial gut infection, H. pylori. Working with a qualified health care provider to identify and rectify each of these situations is a must when attempting to correct that 24 hour cycle.

By far the most common cause of low melatonin is the aforementioned high cortisol. When one of these is up, the other is down. The most common cause of abnormal cortisol is dysglycemia or blood sugar issues. We have covered the causes of this extensively in past posts and it truly is a deal beaker when it comes to ALL aspects of health and longevity. Other than modifying the diet, having fasting insulin and HbA1c levels monitored can point you in the right direction.

A regular recharge by the way of natural, refreshing sleep is another vital pillar to optimal living and longevity.

Use this information.

Contact us for a consult.

Dig deeper.

Do what you have to do to ensure you are stacking the deck in your favor as much as possible in order to live this one and only life to the fullest.

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Cholesterol: Rethinking Statins

Posted on February 6, 2015 | Leave a comment

As of the spring of 2014 one in four Americans over 45 were taking a cholesterol lowering drug known as a statin.  Over 43 million Americans between the ages of 40-75, along with an increasing number of younger customers are now including a Lipitor or Crestor as part of their daily regimen.

As the lab values that serve as the criteria for prescribing a statin continue to change, the umbrella for those deemed in need of statin therapy continues to widen.  Leaning on the outdated and now uneducated vilification of fats and cholesterol, the multibillion dollar statin industry continues to thrive.  Sad thing is, cardiovascular disease and overall health have not improved despite the low fat, statin fueled culture we know find ourselves in.

So is this widening spread use of statins necessary?  Is it safe?  Here are some facts about statins and cholesterol that should at the very least provoke some individual concern and subsequent investigation.

In 2012 the FDA issued a statement declaring statin drugs can cause cognitive side effects such as memory lapses and confusion.

An AMA (American Medical Association) study published in the Archives of Internal Medicine demonstrated a 48% increased risk of diabetes (a powerful risk factor for type III diabetes aka Alzheimer’s) among women taken statins.

It is well known that statins paralyze cells’ ability to make coenzyme Q10, a vitamin like substance found throughout the body, where it serves as an antioxidant and energy producer.  Depletion of CoQ10 leads to fatigue, shortness of breath, mobility & balance problems, muscular pain & weakness. CoQ10 deficiency has also been linked to heart failure, hypertension & Parkinson’s.  CoQ10 has actually been proposed as a treatment for Alzheimer’s.  At the absolute very least, individuals currently undergoing statin therapy should consult with their physician about adding CoQ10 to their regimen.

How about Vitamin D deficiency? Vitamin D is derived from cholesterol in the skin. When statins lower cholesterol, the ability to generate Vitamin D is hampered leading to (amongst other things)  a heightened risk for diabetes, depression, cardiovascular disease and ultimately dementia and other neurodegenerative diseases.

Consider the fact that our sex hormones are also derived from cholesterol.  Lowering cholesterol through use of statins and diet can lead to lower testosterone levels and subsequent decreased libido and ED (erectile dysfunction) which are common complaints amongst statin users.

LOWER levels of cholesterol have been linked to depression, dementia and even earlier death.

This type of information and suffering will hopefully continue to provoke reconsideration and remodeling of the current paradigm.  As we learn more through research and prior failures, the appropriate response is to act on this newfound knowledge and improve.  Unfortunately pride and profits appear to be standing in the way, so it is on us as individuals to educate and investigate when it comes to our health.

When it comes to evaluating cholesterol levels, they are usually included in a lipid panel. This entire process should be reevaluated as well, but there are ways to alter and more accurately measure your triglyceride and small LDL.  Before resorting to a statin, why not attempt to uncover the reason for the unfavorable levels, and attempt to remedy it?

How about starting with rethinking the dietary approach?

No not the seemingly logical, oversimplified and outdated, disproven theory that dietary fats and cholesterol are the main culprits behind “bad” cholesterol and cardiovascular disease.

You must once again look to carbohydrates and the subsequent release of insulin, which triggers fatty acid synthesis in the liver.  This starts the chain that eventually leads to the rise of triglycerides and “bad” cholesterol.  It is no coincidence that diabetes (a disease which features erratic blood sugar and insulin levels) is associated with the lipid triad of low HDL or “good” cholesterol, and high triglycerides and small LDL or “bad” cholesterol.

(Calling HDL and LDL cholesterol is actually incorrect as the “L” actually stands for Lipoprotein, and the “HD” and “LD” stand for High or Low Density.  These are carrier proteins that transport cholesterol throughout the body.)

The majority of type II diabetes can be reversed by reducing carb consumption, and the same holds true for naturally improving your lipid panel.

Another area to look at is thyroid function.

Patients with hypothyroid symptoms often display a lipid panel that includes high triglycerides and high LDL due to the body making fat much quicker than it can burn it.  The slower metabolism seen with hypothyroidism leads to:

…a sluggish liver and gall bladder making fat less likely to be metabolized and cleared from the body.

…it causes cells to be less receptive to LDL circulating which sets the stage for the LDL to accumulate and be oxidized.  This is actually when LDL becomes harmful, not merely its presence alone as it is actually necessary to deliver vital cholesterol to our body’s tissues.

…leaves an individual less able to burn fat as fuel as a healthy person would.  This creates a reliance on glucose (carbs/sugar) for fuel and the subsequent insulin release, fat storage and higher triglycerides and small LDL.

Diet and hampered thyroid function are just two possible reasons for an unfavorable lipid profile, and in many cases can be improved with lifestyle changes and the application of functional medicine.  Depending on the individual, cleaning up the menu, fortifying the digestive system, balancing the immune system, supporting the adrenal and thyroid glands and detoxification pathways can all be used to improve underlying function, which in turn creates a healthier human who can hopefully steer clear of statins and the accompanying baggage.

As always, consult with your healthcare provider before making any changes.  If you are interested in a unique, knowledgable approach based on the most current research, experience and understanding of the underlying function of the body and would like to learn more, call us today.

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Drop the Wheat, Drop the Weight

Posted on January 22, 2015 | Leave a comment

It’s a new year and with it comes renewed motivation for change and resolutions.  One of the most prevalent goals for the new 365 day cycle is to shed those pounds that may have been accumulating for sometime now.

With all of the quick fixes and abundance of conflicting information out there, it can be difficult to know which way to go.  Well, a simple, free way to get the ball rolling is by eliminating all wheat from your diet.  Now this may sound way too simple, but there is a physiologic explanation for this and here it is:

The first concept that needs to be understood is that for the most part it is not dietary fat, but rather the carbohydrate that is mostly responsible for increased deposition of body fat.  This includes everything from bread, sugar, pasta, and even too much fruit.

This is due to the fact that these foods break down to glucose in the body, which then prompts the release of insulin.  Insulin delivers what glucose is needed to fill stores in tissue like the liver and muscles, with the rest being stored as fat.

You see this mechanism came in handy for our Paleolithic hunter and gatherer ancestors who encountered real periods of feast and famine due to the unavailability of food supply.  It was at these times that the fat stores would be utilized to survive.  For the most part this is not the case today as we live in an age of availability and relative abundance.

The issue arises when, due to high carb meals, insulin is constantly triggered by elevated blood glucose levels.  When no more is needed for fuel, the storage of fat begins.  The difference being, most people do not fast or skip meals at this point, but rather eat another carb heavy meal when hungry or even out of habit.  The fat storage continues, the pounds pile on and the waist circumference balloons.

The higher the carb content of the meal, the higher the blood sugar rises, the more drastic spike in insulin, and the more fat being deposited; mainly around the waist and abdominal region.

This creates a vicious cycle as a high carb meal will lead to a high insulin response from the pancreas.  This aggressive clearing of glucose from the blood can then leave you tired and hungry for another ride on the blood sugar roller coaster.

This is also the mechanism behind type II diabetes, as repeated spikes of blood sugar from high carb meals and subsequent surges in insulin in response to the blood sugar spikes leads your tissues to become insulin resistant, not wanting to accept any more glucose. At this point the only place for your body to dump the glucose load is around your waist as body fat.

So why is wheat public enemy #1 if you are diabetic, trying to lose weight or simply interested in overall health?  Well if we comprehend the physiologic process laid out above, we understand that the higher the carb load, the more insulin is secreted and the more fat is stored for a rainy day; or better yet a beach day when it’s really appreciated.

Wheat is special due to the fact that it breaks down into a complex carbohydrate (a string of glucose molecules) in the body called amylopectin A.  This particular carb has the distinguished honor of spiking the blood sugar more than actual table sugar.

If you are familiar with the glycemic index, you know it is basically a scale or measurement showing how readily absorbed a food is and the effects it will have on the blood sugar levels.  Wheat ranks higher on the glycemic index than actual table sugar.

If we combine that knowledge with the knowledge of the carbohydrate digestive process that leads to fat deposition and the road to diabetes that we described above, we know that this is a big, bad deal.  It also is essential, empowering knowledge of you are looking to drop the weight.

In addition to leading to weight gain and the metabolic dysfunction described above, wheat packs one more diabolical punch in that it is actually chemically addictive.  You may hear people joke about their addiction to bread, but chemically it breaks down and serves as an exorphin to your brain that stimulates the same pleasure generating opioid receptors as heroin or morphine.  There is a reason for the overeating of this mind altering, comfort food, and now you hopefully have another reason to kick it to the curb.

Two points in closing:

Many people resist the notion that wheat, or any food they were raised on can have such a negative impact. What needs to be fully understood is that the food, and wheat in particular, of today is not the food of the past.  Cross breeding, hybridization and genetic modification has created a new product not in line with our genome, of which the long term effects are not known.

What is known is the basic human physiology and systemic impacts of elevated blood sugar (which wheat is king at causing), as far as weight gain and the path to diabetes.  The fact that a diet consisting of heart healthy grains is still suggested to anyone, but especially those with the aforementioned two conditions is outright shameful.

The second point is that while kicking wheat (and all wheat, not just the obvious bread; read your labels) can have a strong impact on weight and blood sugar control, it needs to be accompanied with an intelligent diet.  It seems obvious, but if you avoid wheat, but continue to drink soda, eat a high sugar diet (excess fruit included), and high carb/sugar gluten free alternatives, results will in all likelihood be hindered or outright negated.

However, beginning to phase the wheat and gluten out of your regular regimen can have benefits well beyond those covered in this brief post, but is essential if you are looking to drop some weight or regain control of your blood sugar.

If you have questions, need help getting started, figuring it out or devising an implementable and practical plan, please do not hesitate to contact us. (321-848-0987)

Make a move.

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Healthy Holiday Eating Tips

Posted on November 26, 2014 | Leave a comment

Thanksgiving is here which means we’ve officially kicked off the holiday season.  As we break bread with loved ones during these times of celebration and reflection we often tend to take feasting to another, many times uncomfortable and self destructive level.  Here again are a few tips for limiting the collateral damage and post meal regret, stomach ache and reactive hypoglycemic nap.

TIP 1: INTELLIGENT ORDER OF CONSUMPTION

I know. I know. It’s a mouthful (pun intended).  However different macronutrients (protein, fats and carbs) have different levels of impact on satiation or our perception of fullness, with protein having the greatest, followed by fats and then carbs.

To utilize this fact to your advantage, go heavier on the bird or hog first, followed by healthy fats like some grassfed butter, olive oil as a dressing or seasoning, or maybe even some coconut oil, which in my opinion goes good with just about anything and is beneficial across the board.

Do not be hesitant to consume these fats making the seemingly logical association that dietary fats = more body fat.  This is a topic for another post but is simply is not the case, as the more accurate association is excess dietary carbs = body fat.

Consume in this simple, intelligent order and bring on that satisfied feeling without becoming the human garbage disposal for the carb heavy favorites that fill the table and that special place in our hearts.

TIP 2: TAKE YOUR TIME

In order to take advantage of the effects noted in TIP 1, you need to allow time for the brain to receive the hormonally delivered message from the digestive system.  Like so many other situations in life, we look forward to a particular event only to rush through it, not even taking a second to breathe and enjoy the moment while in it.

Never is this so true than with holiday feeding frenzies, especially Thanksgiving, where we feed as though we are preparing for a winter long hibernation.

Admire the construction of your intelligently designed plate.

Take time to savor each individual seldom experienced taste that someone spent time to prepare.

Engage in or attentively listen to some of the surrounding conversations.

Taking time to enjoy that moment will allow the appropriate signals to reach the brain and make practicing self-control all that much easier.

TIP 3: DON’T FAST FOR THE FEAST

Another pitfall leading to gluttonous engorging is not eating throughout the day to save room for the big meal.  Creating this energy and blood sugar deficit can set you up for an out of control food overload followed by the subsequent blood sugar roller coaster, and eventual face plant into the couch.  While this makes for good holiday instagram posts for your guests, it could’ve been avoided had you not fasted to feast.

Eat as you would any other day leading up to “the meal.”  Enjoy a nice breakfast after your turkey trot or while you watch the Macy’s Thanksgiving Day Parade.  Have lunch or a snack as you normally would throughout the day.

Maintaining your usual habits will keep your metabolism on a more even keel and help to curb becoming a rabid animal at the table, drool and all.

TIP 4: ENJOY

For many this kicks off what truly is “the most wonderful time of the year” appropriately with a day that should prompt reflection and expression of gratitude for at the very least, being here for another Thanksgiving.

Exhale.

Laugh.

Enjoy a “rare treat,” as my Mom would say.

And if you are interested in not falling too far off the tracks, implement the tips above.

Thank you.

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