Tag: Nutrition

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All About Probiotics

Yogurt; all about probiotics.

Probiotics are an important part of a supplement regimen and a healthy lifestyle, but just how important are they? They have shown potential in easing the symptoms of conditions like IBS, acid reflux, constipation, and even anxiety and depression. Taking a daily probiotic is one of the best things you can do to help promote a healthy gut, and a healthier gut means a healthier immune system. Let’s learn all about probiotics and take a look at why these bacteria are so important for our health.

Good and Bad Bacteria

Our gut contains an estimated 100 trillion bacteria, which is more than the number of human cells in your body. There are “good” and “bad” bacteria, and different strains have different uses. However, our gut flora (bacteria) can get out of balance, which can contribute to a number of different health conditions like allergies, IBS and other stomach issues, heart disease, depression, anxiety, and potentially obesity and certain cancers. One of the types of “bad” bacteria in our guts that most people are familiar with is candida. Candida is present in everyone in some amount, but the problem begins when it multiplies too much. This usually happens due to a poor diet high in sugar and processed food, which essentially “feeds” the candida, and/or taking antibiotics, especially for an extended period of time, which can decrease the good bacteria in your gut that would normally keep the bad bacteria under control, allowing candida to flourish. This is one reason why probiotics are so important because increasing the number of good bacteria in your gut is crucial to reducing candida and other bacteria that may have gotten out of hand, and for maintaining a good balance.

Neurotransmitters

Neurotransmitters are essentially chemical messegers that send signals throughout the brain and other parts of the body. The science behind neurotransmitters is fairly complicated, so we won’t get into the details of it all, but there are a few neurotransmittes you’re likely familiar with. Serotonin, dopamine, and histamine are a few of the many neurotransmitters in our bodies. Much of these and other neurotransmitters are synthesized in the gut, and research is beginning to show that our gut flora may affect how much of these neurotransmitters are produced. Research suggests that probiotics may have the potential to help decrease the symptoms of depression, anxiety, schizophrenia, bipolar disorder, and other mental health conditions, likely through balancing the gut bacteria which may lead to more balanced neurotransmitters. Many antidepressants are SSRI’s, or Selective Serotonin Reuptake Inhibitors, and they work by blocking the reabsorption of serotonin into the brain, meaning there is more serotonin available for use. However, if probiotics are able to increase the production of serotonin in the gut by balancing the gut bacteria, they may prove to be a useful option in treating certain mental health conditions, but more research is needed to prove this.

Immune System

Our gut flora also plays a large role in the health of our immune system. It is estimated that seventy percent or more of our immune system can be found in our gut because the bacteria in our gut plays a large role in the development of white blood cells and antibodies. So, having an imbalance in the gut flora may affect immune system function, potentially increasing your risk of certain infections. There is so much research being conducted now on different strains of bacteria and what roles they play in the development of certain diseases, and researchers have found that a person’s gut flora can actually change in response to certain infections and diseases, and that certain strains of bacteria may contribute to the development of some serious medical conditions like colon cancer.

Probiotic Options

There are many different probiotics with different strains of bacteria and different amounts, but here are a few we really like:

  • Target gb-X – Probiotic supplement specifically designed to support positive mood by influencing the gut-brain axis through the microbiome. It is powered by Ecologic BARRIER, a 5B CFU blend of 9 probiotic strains, that has been clinically shown to decrease overall cognitive reactivity to sad mood, rumination, negative thoughts, and aggressive thoughts.1
  • Probio Lean – Contains a blend of 7 select probiotic species in a cellulose base. Designed to increase intestinal diversity and support healthy metabolism and weight management, each capsule provides 25 billion CFU.†
  • Probio Ease – This shelf-stable, 50 billion CFU formulation contains a blend of 7 select probiotic species with Sunfiber®, a low-FODMAP certified prebiotic. This formulation provides comprehensive microbiome, immune, and healthy inflammation support in one convenient capsule.†

Generally the best time to take most probiotics is at bedtime before you sleep so that there isn’t food interfering with the probiotic’s activity.

The bacteria in our gut is being researched now more than ever, and it has been shown to play a role in the development or prevention of many different health conditions. We stress the importance of gut health because it plays such a big role in overall health and wellness. Taking a high-quality probiotic, and eating a variety of organic fruits and vegetables, grass-fed meats, wild-caught fish, and good fats can go a long way in helping to feed the good bacteria in your gut and reduce the bad.

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Supporting Immune System Health Naturally

Fruits in crates; supporting immune system health naturally.

Many people have been wondering what they can do to help support their immune system and respiratory health. In addition to good handwashing habits, there are some things you can do to help support immune health naturally. Cutting out processed foods and replacing them with natural, nutrient-dense foods is a great place to start, and there are also some supplements that may help support immune system function as well as respiratory health. Let’s go over some potential benefits of mushrooms, the importance of adequate nutrient levels, and what can help support the lungs.

Mushrooms

Consuming mushrooms has been shown to improve cognitive function, energy levels, and immune system health. Cordyceps, for example, have been shown to increase natural killer cells, which are a type of white blood cell that may help the body fight off infections, and they’ve also found that cordyceps may help increase the ability of cells to utilize oxygen, which could potentially improve respiratory health. Turkey tail is another type of mushroom that may help support the immune system by activating certain beneficial immune cells. In one study, shiitake mushrooms were found to improve immune system markers on blood work and decrease inflammation levels. These are just a few benefits of the many mushrooms found to have health benefits.

Vitamins

It’s important to get all of the necessary vitamins each day, but a few vitamins may be particularly beneficial for the immune system. One of the most common things people think of when they want to support their immune system is vitamin C. Vitamin C is an essential vitamin, which means your body cannot produce it, so you must get it from your diet and/or supplementation. It can be found in oranges, bell peppers, kiwi, strawberries, broccoli, etc. Vitamin C has many important jobs in the body like growing and repairing tissue, keeping cartilage healthy, and fighting off free-radicals that may contribute to the development of certain cancers and other health conditions. Explaining the immune-enhancing effects of vitamin C can get quite technical, but to summarize it, vitamin C supports many different cellular functions of the immune system, and helps support the body in making B- and T- cells, which are a crucial part of an immune response.

Vitamin D is another vitamin that is great for immune system health and many other things. It has effects on the immune system similar to vitamin C, but vitamin D may also help prevent autoimmune disorders by supporting T cells. In autoimmune disorders, the body has usually lost its ability to differentiate between what is healthy tissue, and what is a dangerous invader, causing the body to attack healthy tissue. T cells help the immune system know what is healthy and what needs to be attacked, so it is very important to make sure you are getting enough vitamin D each day. Supplementation is often recommended due to how common vitamin D deficiency is, and how difficult it can be to get enough from sunshine and your diet.

Respiratory Health

Things that help support the immune system will also generally help maintain respiratory health, but there are a few things that can directly affect the lungs. Certain mushrooms have been researched for their potential respiratory benefits, and reishi mushrooms in particular have been shown to have a positive effect on lung health. Immune Essentials contains reishi mushrooms, as well as turkey tail, cordyceps, and shiitake mushrooms which can help support respiratory health and immune system function, as well as other potential benefits like increased energy and focus. Certain strains of probiotics like some of the ones found in Probio-Ease may also help support respiratory health, as well as support the gut which is where many of the functions of the immune system are carried out.

While taking care of yourself doesn’t guarantee that you won’t ever get sick, it can give your body a better chance at being able to fight things off. So, consider taking some of these supplements, and make sure you’re eating a diet rich in fruits, vegetables, and high-quality meats and fats. Exercise has also been shown to improve immune system health, so be active when you can, even if it’s just a short walk. Remember to continue practicing good hand-washing habits, and support your body’s natural defenses with good nutrition. Fear can lead to stress, which has been shown to dampen the immune system, so focus on the positive!

You can listen to our Is it COVID, Flu, or Allergies? podcast episode on our website here. You can also listen on our YouTube channel here.

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Could You Have a Gluten Sensitivity?

Bread in a basket; could you have a gluten sensitivity?

The topic of food sensitivities has become more popular over the last several years, with gluten sensitivities being one of the most popular. Gluten-free foods have shown up in nearly every grocery store and restaurant, and more and more people have chosen to adopt a gluten-free diet. Many critics of the gluten-free movement claim that only people who have celiac disease should eliminate gluten from their diet, but research has increasingly shown that there is a large group of people (estimated to be up to 13% of the population) who have mild to severe sensitivities to gluten, often called non-celiac gluten sensitivity. There are also many personal reports of people feeling better and having symptoms disappear when they removed gluten from their diet, and experiencing the same symptoms again when gluten was reintroduced. Anyone could have a gluten sensitivity, and it often affects each person differently.

What is Gluten?

Gluten is a group of proteins found in certain grains including wheat, spelt (a grain closely related to wheat), barley and rye. Oats do not naturally contain gluten, but they are often grown in the same fields as gluten-containing grains. They also often share processing and packaging facilities with gluten-containing grains, and can become contaminated with gluten. This is why you should opt for oats that are certified gluten-free if you are avoiding gluten. Gluten-containing grains are common in baked products because the gluten proteins are sort of ‘sticky’ and can hold dough together, and give it the elasticity bakers and pizza makers often need.

Why is Gluten Suddenly Bad?

Some researchers claim that humans have been consuming gluten-containing grains for over a hundred-thousand years. So why are so many people suddenly developing problems with something humans should be used to eating? Researchers aren’t completely sure as to why this has happened, but there are several theories. One theory is that the wheat now being grown and consumed has a higher amount of gluten in it that it has throughout human history. Much of the wheat grown today has been bred or modified to contain more gluten because it acts as a natural insecticide. Another theory posits that in the developed countries people may be too clean, and don’t come into contact with the bacteria, fungi, and parasites that people in less-developed countries often do. Most people think the cleaner the better, but some research has shown that by not being exposed to some of these organisms, our digestion is negatively affected, and could be one of the reasons that food allergies are virtually unheard of in many parts of the world. Many other countries also consume fermented foods every day or nearly every day, which provides good bacteria for the gut, enhancing digestion and overall health. Some other theories include the overuse of antibiotics and the drastic increase in wheat consumption in the developed world.

Possible Symptoms

Many people believe that a food sensitivity would primarily cause digestive symptoms, but that isn’t always the case. Some of the most common symptoms can include headaches and migraines, fatigue, brain fog, diarrhea or constipation, abdominal pain, depression and/or anxiety, and bloating. It can also cause dizziness, joint pain, muscle pain, skin conditions such as eczema, psoriasis and acne, and potentially contribute to the development of certain autoimmune disorders. Some people have even had these symptoms misdiagnosed as medical conditions when it was actually due to a food sensititivity they didn’t know they had. This is why testing for food sensitivities is so important, because it can be difficult to tell if you have one, especially if you have had mild symptoms for years that you may not have noticed.

What if I Keep Eating It?

One of the common questions about food sensitivities is about what happens if a person continues to eat a food they are sensitive to. Since the symptoms often vary, it can be different for each person. However, when a person consumes a food they are sensitive to, it typically triggers an immune response that can range from mild to severe. This immune response can cause your body to create antibodies for that specific food protein, and it also causes inflammation. Inflammation can be helpful in certain situations like fighting off an illness, but chronic inflammation is what many experts believe is one of the main reasons for the staggering increase in chronic diseases over the last few decades. So, if you are sensitive to a food as common as gluten, you are likely eating it every day, potentially triggering an inflammatory response every day.

Can I Eat It Occasionally?

Food sensitivities do not care if it’s a cheat meal, your body will still react to it. Even if you only eat it once a month, it will still trigger inflammation, and can trigger symptoms that persist for days to weeks, sometimes longer. This is especially true for gluten sensitivities. If you are sensitive to gluten, eating it just one time can cause your body to create new antibodies against it that can stay in your system for three to six months, with some studies showing they may stay as long as two to three years.

How to Go Gluten-Free

Choosing to follow a gluten-free diet can be daunting, and it is often difficult at first. You may feel like you can’t eat anything because it seems like everything has gluten it. Unfortunately, many of the foods that the average person consumes each day contain gluten, and eating at restaurants can be particularly difficult. However, it gets much easier after just a few weeks. You do have to make some big changes, and getting in the habit of reading ingredient labels on all packaged foods and beverages you consume is important. (You might also be surprised at the chemicals found in some of these foods.) This may sound difficult, but eventually you’ll know what foods are more likely to have gluten hidden in them, and you’ll probably begin to remember what foods are gluten free without having to reread ingredient labels.

Gluten-Free at Restaurants

Eating gluten-free at restaurants can be more difficult because there usually isn’t a complete list of ingredients. Many larger chain restaurants post full ingredient lists online, so you can check and see what you can eat before you visit the restaurant. You can also ask your server about a particular food you are unsure about, and they will usually give you the information you need or offer to have the chef speak to you. Meats, vegetables, and fruits are naturally gluten-free, but be careful of any sauces or seasonings as many of them contain gluten. One example of this is hard-shell tacos. Most people would think that they don’t contain gluten because the taco shell is made from corn, and the rest is seasoned meat and toppings, but most restaurants use taco seasoning that contains gluten. This is just one example of things to watch out for when eating at restaurants, and another reason to cook and season your own food at home.

Cross-Contamination

In kitchens or processing and packaging facilities that use both gluten-free and gluten-containing foods, there is always the possibility of cross-contamination. Cross-contamination occurs when a gluten-free food like french fries comes into contact with something that contains gluten, like frying oil used to fry breaded items (which is why most french fries aren’t considered gluten-free). This is why restaurants will say that they cannot guarantee something is gluten-free because it shares a kitchen with regular foods. With cross-contamination, you never know if you are getting little to no gluten, or a lot of gluten, and it is virtually unavoidable if you eat at any restaurants that don’t exclusively prepare gluten-free foods. Choosing to avoid all chances of cross-contamination is a personal decision, as a tiny amount of gluten may not affect people with more mild sensitivities whereas it would affect a person with a severe sensitivity. If you have celiac disease, cross-contamination can potentially be dangerous, and getting “glutened” (the term often used to describe when a person unknowingly eats something containing gluten) can be debilitating. People with celiac disease have even reported getting sick from kissing someone who had recently eaten gluten-containing foods. So, cross-contamination affects each person differently, and is something you should be aware of if you have any food sensitivities.

What to Look for on Ingredient Labels

Gluten is hidden in many foods, behind many different names. When trying to figure out if a food contains gluten, look for these ingredients:

  • Wheat/Wheat Protein/Wheat Starch
  • Hydrolyzed Wheat Protein/Hydrolyzed Wheat Starch
  • Wheat Gluten
  • Wheat Germ/Wheat Germ Oil
  • Enriched and /or Bleached Flour
  • Bread Flour
  • Barley
  • Rye
  • Couscous
  • Farina
  • Spelt
  • Bulgur
  • Malt/Barley Malt
  • Seitan
  • Modified Food Starch

This is not a complete list, but it is a good place to start. If you feel overwhelmed with trying to remember what to look for, you can choose to purchase only foods that are certified gluten-free.

Foods to Eliminate or Replace

Gluten-free diets have become incredibly popular over the last few years, so there are gluten-free alternatives for nearly every common food.

Some of the more obvious foods to eliminate or replace with gluten-free versions include:

  • Bread
  • Pasta
  • Tortillas
  • Cake/Cookies
  • Biscuits/Rolls
  • Crackers
  • Pancakes

There are also some foods that most people would think are already gluten-free, but in fact often have gluten in them. These include:

  • Soups
  • Cornbread
  • Sauces
  • Dressings
  • Chili
  • Cheese Dip/Sauce
  • French Fries (could have gluten from cross-contamination, or certain seasonings)

Testing for Food Sensitivities

Having a food sensitivity test done is the most accurate way to determine if you have a food sensitivity. You can try an elimination diet, but they are very strict and require consistent, accurate descriptions of symptoms daily, and closely following the elimination and reintroduction guidelines which can be difficult. Tests can often show if you are sensitive to several different foods, and some tests can even show the degree of the sensitivity. Our Wheat Zoomer/Leaky Gut/Food Sensitivity Panel Profile 1 tests for wheat sensitivities, wheat allergies, gluten sensitivities, and celiac disease. It also measures intestinal permeability.

Choosing to adopt a gluten-free lifestyle can be intimidating and difficult at first, but it gets easier over time. Although it can be a lot of work at first, it’s worth it to give your body a chance to recover from years of eating something you were sensitive to.

You can listen to our Is Gluten the Hidden Cause? podcast episode here. You can also listen on our YouTube channel here.

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What’s Wrong With Comfort Food?

Desserts in baskets; what's wrong with comfort food?

With so much time being spent at home these last few weeks, stress and feelings of isolation have really started to affect people’s emotional health. People have begun new hobbies at home to pass the time like working out, painting, and writing, but one of the most common hobbies has been baking. Consuming these breads and other pastries frequently can contribute to the development of worsening of diabetes and heart disease, two of the major risk factors for COVID-19 complications. Let’s discuss what’s wrong with comfort food, and some things you can make instead.

What’s Wrong With It?

Breads, cakes, cookies, and pies have been posted all over social media, and are being eaten more frequently than before the stay-at-home orders started. Unfortunately, these treats are loaded with simple carbohydrates, sugar, and often unhealthy fats like vegetable oil or margarine. If they are made from regular flour then they also contain large amounts of gluten. Many people have noticed they have felt worse after eating these foods, which is common with high-carbohydrate foods as they cause blood sugar highs and lows. However, gluten sensitivity is incredibly common today, and most people who have a gluten sensitivity or intolerance are not aware of it. So, consuming these foods that are full of gluten and sugar can take a toll on how you feel physically, and we need to stay as healthy as possible during this time.

Because these foods are so high in simple carbohydrates, sugar, and unhealthy fats, they can also affect blood sugar levels, heart health, cholesterol levels, and blood pressure. Sugar has been found to be a major contributor to high blood pressure, inflammation, diabetes, insulin resistance, and heart disease. With recent statistics showing that people who suffer from high blood pressure, heart disease and diabetes tend to have the most complications when they contract COVID-19, it is now more important than ever to take care of yourself and do your best to reduce your risk of developing these conditions.

Alternatives

The occasional treat can still be part of a healthy lifestyle, but choosing healthier options is important. You can try making keto versions your favorite treats, and there are endless keto recipes online. Keto recipes typically use low-carb flours like almond flour and coconut flour, and low-carb sweeteners like sugar alcohols, monkfruit, and stevia. You can find plenty of keto recipes on our Pinterest page here. You can also opt for unrefined sugars like coconut sugar and maple syrup, but remember that these are still recognized as sugars by the body and should be eaten sparingly.

Food Sensitivities

If you suspect that you may have a sensitivity to gluten, then you can try an elimination diet. Put simply, an elimination diet means you eliminate certain foods from your diet for an extended period of time to give your body a chance to rest. You should take notes of how you feel throughout this elimination period and see if you feel better when certain foods are removed from your diet. Be especially mindful of any changes in headaches or migraines, stomach pains, bloating, gas, fatigue, and acne or skin rashes as these tend to be the more common symptoms of food sensitivities.

After the elimination period, you add each food that you removed back into your diet one at a time and record any negative affects. If you notice headaches come back when you eat gluten or dairy again, then you may have a sensitivity to them. Make sure you keep a few weeks of time between each food you add back in so that you are able to know which food caused changes. You can search elimination diets online for a more detailed guide on how to try one.

Do Your Best

Try to take this time at home to create healthy habits like exercising often and eating healthy foods. However, some people are not financially able to buy healthy foods right now, so just do your best with what you have and we’ll hopefully all have a renewed interest in keeping ourselves healthy when this is over.

You can listen to our Comfort Food Uncomfortable? podcast episode here. You can also listen on our YouTube channel here.

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Supporting a Healthy Immune System

Nutrient-dense foods and supporting a healthy immune system.

Autoimmune diseases are being diagnosed more and more frequently, and the causes are still not exactly known. Genetics, environmental toxins, inflammation, hormonal imbalances, poor eating habits, and sedentary lifestyles are all believed to contribute to the development of certain autoimmune diseases and other serious health conditions. Many people are looking for ways to decrease their risk of developing an autoimmune disease, and while there is no way to guarantee you never develop one, there are several things you can do to help support a healthy immune system.

Possible Causes of Autoimmune Issues

The average person can encounter thousands of different chemicals every day, with some of these being labeled as carcinogens or possible carcinogens. Many of these chemicals are also known endocrine disruptors, meaning they can interfere with hormone production and hormonal balance, which can lead to many other problems. These chemicals can be found in certain processed foods and drinks, plastic containers, tap water, household cleaning products, cosmetics, perfume and cologne, soap, etc. Many of these chemicals can also contribute to inflammation in the body, potentially contributing to many different health conditions.

Chronic inflammation may also contribute to autoimmunity because the body may lose the ability to tell the difference between healthy tissue and something that needs to be attacked by the immune system. When inflammation occurs steadily over a long period of time, it can be difficult for the body to differentiate between the healthy tissue and something that needs to be attacked. This could eventually cause the body to mistakenly attack healthy parts of the body like the thyroid gland, skin, hair follicles, the nervous system, or other areas of the body that can be affected by autoimmune conditions.

Suppporting Immune Health

The good news is that there are many things you can do to help provide your body the nutrients it needs for a healthy immune system. Replacing any processed foods and drinks in your diet with whole foods like organic fruits and vegetables, healthy fats like coconut oil and avocados, and grass-fed and antiobiotic-free meats. A ketogenic diet (very low-carb and high-fat) is also a good diet to try out as it cuts out carbohydrate-rich foods like sugar and grains. These dietary changes may also help decrease gut inflammation and improve gut health, which in turn may help improve immune health.

You should also try to switch to natural products as much as possible. There are natural options for most products ranging from makeup and soap to household cleaning products like laundry detergent. There are also some supplements that can help ensure you’re getting the nutrients you need each day, which can be difficult through food alone. Taking a good multivitamin is always a good habit to get into, along with products like GI Immune that can help stimulate beneficial immune cells, and SBI Support that contains immunoglobulins which some people with certain autoimmune conditions may be deficient in. While doing these things doesn’t guarantee that you won’t ever struggle with an autoimmune condition, you can at least give your body the best chance you can of being healthy by sticking to healthy habits throughout your life.

You can listen to our Possible Symptoms of Autoimmune Disease podcast episode here. You can also listen on our YouTube channel here.

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The Importance of Optimal Digestion

Easy-to-digest soup; the importance of optimal digestion.

With the rise of leaky gut syndrome, food allergies, and gastrointestinal disorder, it is more important than ever to be mindful of your gut health. Having a healthy gut is more difficult than it used to be due to the large number of environmental toxins, food additives, poor diets, and stress we face every day. Much of your overall health is related to or dependent on the health of your gut, and having good digestion is a key part of a healthy gut. Good digestion is crucial for nutrient absorption, bowel regularity, immune system function, and much more. Let’s take a look at the importance of optimal digestion, and what you can do to help improve yours.

Potential Causes of Poor Digestion

There are many different things that can interfere with your digestion. Things like being stressed, smoking cigarettes, and having a poor diet can all have negative effect on your digestive system, as well as other parts of the body. Consuming too little fiber and water are also common problems that can lead to constipation, bloating, and dehydration. One lesser-known habit that can lead to digestive issues is not chewing your food enough. Digestion begin in the mouth when you take a bite of food, and your saliva starts to work on breaking down the food. However, each bite needs to chewed into small enough pieces for the stomach to break it down properly. Eating too quickly and not chewing each bite enough can cause pieces of food to stay in the stomach too long, leading to gas and bloating. It may also make it difficult for it to pass through your intestines and can lead to constipation. Try to chew each bite of food, especially tougher foods like meat, 20-30 times.

What Can You Do?

There are some simple changes you can make that may help your digestive system function better. You should drink plenty of water each day which is about 2 liters for the average person, but hydration needs vary from person to person. Eating plenty of fiber in the form of organic fruits and vegetables is a great way to help promote regular bowel movemenets, along with the added benefits of the vitamins, minerals and antioxidants found in the fruits and vegetables. Engaging in exercise and stress-reducing techniques, and reducing alcohol consumption and quitting smoking may also help improve digestion. Some people do not produce enough digestive enzymes to properly break down their food, so for these people, taking supplemental digestive enzymes like Digestive Essentials with each meal may help. Taking a good probiotic like Probio Ease every day is also a great habit to get into as it helps promote a healthy gut microbiome, which in turn may help promote gut health, digestion, immune system health, and mood. The health of your gut is so important to your overall health, so take good care of it!

You can listen to our Better Health Through Digestion podcast episode here. You can also listen to it on our YouTube channel here.

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Supplements for Healthy Living with Jack Spirko

Microphone and computer; exercising consistent health habits.

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Dr. Lewis recently had the opportunity again to be a guest on The Survival Podcast with Jack Spirko. This is one of Dr. Lewis’ favorite podcasts to speak on, and we would love for you to listen to it! They discussed the importance of nutrition tailored to each person’s different needs, the keto diet, and what different supplements can do. Dr. Lewis also talked about what made him interested in natural health, and how his life has been shaped by the drive to learn more and be healthier.

Nutrition and Supplements

The food grown today is not as high in vitamins and minerals as it was twenty years ago. Supplements cannot offset a poor diet, but they are a great way to get in nutrients that are difficult to get enough of through diet alone. There is nothing that can completely offset the effects of a poor diet, which is why we recommend adopting a Keto or Paleo diet. However, you can still have vitamin and mineral deficiencies while following a clean diet. You may also have poor detoxification, impaired thyroid function, elevated liver enzymes, or another health problem you can only see on blood tests. This is why we run blood work on our patients to see what supplement regimen would work best for each person, because everyone’s nutritional needs are different.

In this podcast episode, Supplements for Healthy Living with Jack Spirko, Dr. Lewis discussed some specific supplements and how they work including BP Support, Acetyl L-Carnitine, Digestive Essentials, Nattokinase, Omega Supreme, D3 + K2 Ultra. He explained why it is better to take vitamin D and vitamin K together, why not all fish oil is the same and why some fish oil should be avoided, and much more.

Is Saturated Fat Bad?

Many people have heard that saturated fat is bad for you, with some saying it’s the worst kind of fat, but this is not true. This persistent myth has made many people afraid to try high-fat diets like Keto, and has caused many to consume too little fat which comes with its own set of risks. There have been many studies conducted on the connection between heart disease and saturated fat intake, and they have actually found that good saturated fat – like the kind that comes from coconut oil and olive oil – may even protect the heart in some ways.

Good fats also benefit hormone levels because fat is needed to synthezise hormones. However, there are still bad fats, things like trans fat and vegetable oils should not be consumed. Dietary fat should come from wild-caught fish, avocadoes, olive oil, coconut oil, and nuts and seeds. Red meat should be grass-fed and consumed in moderation, and farmed and imported seafood should be avoided.

Having a clean diet is crucial to overall health, and taking supplements cannot offset a poor diet. You should focus on eating organic fruits and vegetables, grass-fed and pasture-raised meats, healthy fats like those found in coconut oil and olive oil, and doing light to moderate exercise at least three times a week. Beginning a supplement regimen tailored to your specific needs is a great way to ensure you’re getting the nutrition you may not be getting from your diet. All the different diet and health recommendations can get confusing, but a good way to sift through it all is to stay as natural as possible with your diet and lifestyle.

Visit Jack’s website here to listen to his other podcasts and read all the great information he has. He covers a wide variety of subjects on his podcast, and includes many resources and products he recommends.

You can also listen to Supplements for Healthy Living with Jack Spirko on our YouTube channel here.

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The Dangers of Obesity

Unhealthy burger to show the dangers of obesity.

Obesity rates are on the rise, and many health conditions are on the rise with it. Being overweight or obese takes a toll on every part of the body, and can increase the risk of developing many different conditions. Obesity is incredibly common, with estimates placing the obesity rate in the U.S. at over 38% of the population aged 20 and over. This means that almost half of the adult population in the U.S. is obese, and this number doesn’t include people who are just overweight and not yet obese. People should be informed of the dangers of obesity so they can be more conscious of their daily habits, so let’s take a look at how that excess weight can affect the body.

How it Affects Your Body

Obesity can contribute to the development of many different health conditions by affecting different parts of the body. Sleep apnea can be caused or worsened by obesity due to the airways being compressed. Blood pressure levels may increase in a person who is overweight or obese because the excess weight increases pressure on the veins and causes the heart to work harder. The risk of heart disease is increased, usually due to a hardening of the arteries caused by high blood pressure, inflammation, cholesterol build-up, and high blood sugar levels. Obesity has also been found to play a role in the development of liver disease, diabetes, kidney disease, infertility, gallbladder issues, acid reflux, and certain types of cancer.

What to Do

Maintaining a healthy weight is a crucial part of good overall health. You should be eating a balanced diet of organic fruits and vegetables, good fats, and high-quality meats and fish. Different diets work for different people, but regardless of which diet you choose to follow, make sure you are getting enough protein, fats, and complex carbohydrates. It should also only include foods that are unprocessed and free of additives. If you are unsure of where to start, you can track your daily calorie intake for a few days to see if you are eating too little or too much food, then make any necessary adjustments. Your calorie requirements will depend on your height, weight, and muscle to fat ratio.

While the dangers of obesity are many, being underweight can also be dangerous, so aim for the recommended weight for your height and age. However, some people still struggle to reach a healthy weight even when eating the right foods in the right amounts, and this could be due to a thyroid issue, hormonal imbalance, or other health conditions. You should be checking your thyroid and hormone levels regularly to make sure they are at the correct levels. Form healthy habits, and your body will thank you!

You can listen to our Obesity – The National Plague podcast episode here. You can also listen to it on our YouTube channel here.

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Candida – Getting to the Gut of the Matter

Microphone and computer; exercising consistent health habits.

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Candida overgrowth is a frequently discussed topic, and we get many questions about it from our patients. It is often blamed for many different health issues like autoimmune diseases, sinus infections, urinary tract infections, chronic fatigue, and many others. However, candida overgrowth is not solely responsible for all of these, and there is a lot of misinformation surrounding its causes and effects. Join us in getting to the gut of the matter of candida.

Possible Symptoms of Candida May Include:

  • Chronic Sinus Issues
  • Allergies
  • Hormone Imbalances
  • Fatigue
  • Bloating and Other Digestive Issues
  • Decreased Sex Drive
  • Bad Breath
  • Urinary Tract Infections
  • Joint Pain
  • Uncontrolled Food Cravings (Especially for Bread, Pasta, and Sweets)
  • Brain Fog and Difficulty Focusing

If an overgrowth of candida is suspected, dietary and lifestyle changes are often necessary to help heal it and prevent it from recurring. Greatly reducing or eliminating consumption of processed foods and high-carb, sugary foods is one of the best things to help “starve out” candida. Candida is often said to feed on sugar, so reducing its food supply may help reduce the problem. Having regular bowel movements may also help with candida overgrowth. So eat plenty of organic fruits and vegetables to get the fiber you need to stay regular, and drink plenty of water to flush that fiber out.

Product Mentioned in Today’s Show

Candida Support – This powerful phytonutrient complex was designed for restoring and maintaining a healthy, balanced gastrointestinal microbiota. Along with undecylenic acid, this formula also provides berberine and other synergistic factors.

You can also listen to Candida – Getting to the Gut of the Matter on our YouTube channel here.

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Eating Clean and Stress-Free

Colorful salad as an example of clean and stress-free eating.

With all the different diets being pushed today, it can be hard to know which one you should follow. Keto, vegan, vegetarian, carnivore diet, Paleo, intermittent fasting, juicing, etc. all have their pros and cons, but some of these diets are very restrictive, and are often difficult to maintain. Most people just need to eat clean, regardless of a specific diet. Eating clean and stress-free means focusing on good fats, good-quality meats, filtered water, organic fruits and vegetables, and eliminating processed foods.

Good Fats

We talk a lot about good fats, and that is because they are essential to good brain health, heart health, hormonal balance, balanced energy levels, etc. Fat was demonized for many years, but researchers are now beginning to see the important role it plays in our health. It has shown potential in preventing diseases like dementia and heart disease. It can also help you lose weight because fat keeps you feeling full longer than protein and carbs do. However, fat is high in calories so watching your calorie intake may still be helpful when trying to lose weight.

So, what are some good fats? Organic cold-pressed coconut oil and olive oil, and fish oil are our top recommendations. Coconut oil contains healthy saturated fats that can help provide energy and increase HDL “good” cholesterol levels. Coconut oil also has a high smoke point meaning it holds up well to high-heat cooking. Olive oil contains a monounsaturated fat called oliec acid that may help decrease inflammation and potentially reduce cancer risk. There are some other good ones like avocados and avocado oil, and nuts and seeds like walnuts and cashews.

Good-Quality Meats

The rise of veganism has left some people wondering if they should reduce or eliminate meat from their diet. However, not all meat is bad, and cutting meat out of your diet may leave you susceptible to things like vitamin B12 and protein deficiencies, and anemia. While there are plant-based sources of iron and protein, they are not as easily absorbed by the body. The iron found in meat is heme iron and has a much better absorption rate than non heme iron found in plant sources. So, someone with high iron may benefit from reducing meat consumption, while an anemic person may need to increase it.

Protein from animal sources like meat, eggs, fish and dairy may be better as they contain all of the essential amino acids. When you consume protein, it is broken down into amino acids, but which amino acids it is broken down into depends on the source. Plant sources like beans and nuts are usually missing one or two essential amino acids. Protein from animal sources typically contains all nine essential amino acids, meaning it is often the better option.

Red Meat

While meat can be a great source of iron and protein, you may want to watch your red meat consumption. When red meat is consumed and broken down during digestion, your gut bacteria produces trimethylamine N-oxide (TMAO). TMAO has been linked to heart disease and has been shown to increase cholesterol deposits in the arteries. It has also been shown to have an effect on platelets, increasing the risk of blood clots. One study found that the highest levels of TMAO were found in people who consumed red meat every day. Chicken and poultry were not found to have this effect. Although this may sound scary, red meat can still be a healthy part of your diet. More research is needed on red meat, but for now try switching out red meat for fish, chicken or turkey a few times a week.

Organic Produce

You probably see organic products all the time, and you may wonder if it’s really worth the extra money. With the growing popularity of organic foods, skin care, and even makeup, it may just seem like a trend. However, there is a growing body of research showing the effects pesticides can have on our bodies.

Pesticide exposure has been linked to ADHD, Parkinson’s disease, depression, anxiety, asthma, autoimmune diseases, and certain types of cancer. Some experts believe pesticides are the most dangerous environmental toxin due to how they common they are. Although organic produce is often still exposed to pesticides due to wind carrying it from sprayed fields, it tends to have much lower amounts than conventional produce. Simply washing your non-organic fruits and vegetables is not enough. Pesticide residue on the outside of the food can be washed off, but it also grows into the food. This is why we recommend buying organic products whenever possible.

Stress-Free Eating

When you take away the restrictions of sticking to a specific diet, you take some of the stress away from eating. Clean and stress-free eating means consuming a variety of organic fruits and vegetables, good fats, and good-quality meats each day can help ensure you get the nutrition you need. Food should not be a source of stress, it should be a source of nutrition, energy and good health. So, mix up your meals with wild-caught fish, free-range chicken, turkey and eggs, and occasionally some grass-fed beef. Be sure to also include plenty of organic fruits and vegetables, and good fats with each meal. Do your best to avoid processed foods and drinks as much as possible, but don’t give up if you make a mistake.

Most people struggle to consume enough omega-3’s and magnesium from their diet, so supplementing with fish oil, magnesium and a multivitamin may help. Drinking enough water is also important, but it can be hard to know what kind of water to drink. We have an article that talks more about the different types of water here. Take a look at your diet and see if you can make some changes towards more clean and stress-free eating. Every step towards a healthier lifestyle matters, no matter how small.

You can listen to our Stress-Free Eating podcast here. You can listen to it on our YouTube channel here.