Sunday, March 17, 2024

An Easy Way to Double Your Weight Loss!

So, what is the secret?   Logging all the food and beverages you eat!   That’s right science has proven that people who log what they consume can double their weight loss compared to those who do not!

In a recent study those people who self-monitored three or more times per day and were consistent day after day lost the most weight and fat.   Another study showed that people who keep a food diary lost twice as much weight as those who did not.  

According to researchers: 

“It seems that the simple act of writing down what you eat encourages people to consume fewer calories.   Keeping a food diary does not have to be a formal thing.

 Just the act of scribbling down what you eat on a Post-it Note, sending yourself emails tallying each meal, or sending yourself a text message will suffice.

It’s the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior.”

Writing down or digitally logging what you eat helps keep you from “mindless” eating, and it helps prevent underestimating food and beverage intake.  It has been proven time and time again that virtually everyone underestimates their actual food and beverage intake and how many calories we expend in formal exercise and day to day activities.

The key is to log often – do NOT wait until the end of the day – log everything immediately after you consume it!

Whether you choose to use an app such as My Fitness Pal vs using paper and pen is simply a matter of personal preference – the key is to get logging your food!

Saturday, March 9, 2024

Tips for Adjusting to the Spring Time Change

 


It’s that time of year again – time to “spring forward” and set our clocks forward one hour next Sunday.  Resetting clocks in devices is simple.  Unfortunately, our body clocks are not nearly as easy to reprogram.  This can come with real health consequences.  An hour shift does not seem like a lot, but our bodies run on a tight schedule and this one-hour change throws us off.

Scientists have documented that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to an a much higher rate of attacks and car accidents.  The change throws off the sleep cycle and that is where all the problems come from.

Over the last 20 years, scientists have documented that, in addition to the master clock in our brains, every cell in our body has a circadian rhythm and time-keeping mechanism. The body and cell’s circadian rhythm help regulate important functions such as sleep and metabolism. And increasingly, there's evidence that when our habits — such as when we eat and sleep — are out of sync with our internal clocks, it can harm us.

When we disrupt our routines with erratic sleep or eating habits, it can increase the risk of metabolic disease. For instance, overnight shift workers are at much higher risk of developing diabetes and obesity. Research also shows that kids who don't have set bedtimes and mealtimes are also more likely to become overweight.

Regulating light exposure is key to regulating circadian rhythm.  It is the primary signal to turn on the body’s metabolic processes for sleep and rest to active and alert in the morning.

Maximize Exposure to Bright Light During the Day

It is important to maximize your exposure to daylight in the morning. This simple step is every bit as powerful as avoiding blue light at night.   Ideally get outside immediately upon waking – just five minutes of outside light can do the trick!    

Outdoor sunlight is about 1500 lux on a cloudy and 100,000 lux on a sunny day while indoor lighting typically maxes out at 500 lux!    Bright OVERHEAD light is the primary signal to shut-down melatonin production and wake up.    

If it is too cold to go outside consider buying a 10,000-lux light – ideal one that you can set to shine down on your face from above you.    

Minimize Evening and Nighttime Light

Exposure to light and electromagnetic fields from computers, phones, tablets, and T.V.’s all act as a stimulant, so it is important to minimize nighttime light exposure and blue light exposure in particular.  Blue light comes from artificial lighting.   Blue wavelengths – which are beneficial during daylight hours because they boost attention, reaction times, and mood – are disruptive at night.   Energy efficient lighting is packed with blue light as are our electronics.

Turn off lights or dim them as much as possible.   If you must use a computer or your phone install blue light filtering programs on both that will adjust the amount of blue light emitted by your computer, phone, and tablets.    Flux – https://justgetflux.com is a free program for your laptop or tablet and the Twilight app for your phone.   Both allow you to set times and adjust blue light output of your devices automatically based on time of day! 

You can also buy blue blocking glasses to use in the evening.  This may seem gimmicky but there is research supporting the effectiveness of reducing blue light in the evening through these and other measures!

For night-time bathroom trips use a red-light nightlight as redlight does NOT disrupt sleep which is why you see it used by the military on ships and submarines!

Avoid Alcohol!

Alcohol intake is extremely disruptive to sleep and for many just eliminating it results in much higher sleep quality within a week.  Consider cutting down or completely eliminating alcohol intake particularly during the work week!

Stop all food and beverage by 8pm!

Ideally stop all food and beverage intake 3 hours before bed – late food intake can create digestive issues and late beverage intake can force bathroom trips disrupting your sleep.

Stay on a consistent sleep/wake cycle!

Get up and go to bed at the same time each day – this trains the body and mind.   It is NOT a good idea to sleep in on weekends – this just disrupts your circadian rhythm.

Minimize Caffeine intake after 10am!

There are slow and fast caffeine metabolizers and if you are a slow metabolizer it is critical to stop any and all caffeine intake by 10am!   

Exercise!

Yes – it’s true – for many a consistent exercise habit will dramatically improve sleep quality and duration!

Finish your morning shower with a cold shower!

While this may seem unpleasant at first cold showers dramatically ramp up the secretion of norepinephrine which is the brains primary stimulant.  See this blogpost for the many benefits of cold showers:  http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html

Sunday, March 3, 2024

The Importance of Protein During Weight Loss

 

Does protein help us lose weight?  Does eating protein damage our kidneys?  Should we eat meat?   Is plant protein better than animal protein?   Does protein intake cause bone loss? How much protein should we eat during weight loss?

Protein 101

Protein is one of the three macronutrients which also includes fats and carbohydrates.   Protein is made of Amino Acids.  Amino acids are basically the building blocks your body needs to create and maintain your internal organs, skin, bone, and muscle.    They can be mixed together and broken apart and re-assembled in many ways for many different purposes in our bodies.

Our bodies have very limited ability to store amino acids, and protein is constantly being used, recycled, and excreted from the body.  If we do not obtain enough protein the body will take it from tissues such as muscles which have a high protein content.  We need to constantly eat protein on a regular basis.  Without enough body tissues begin to break down.  

In addition, all the enzymes (which do all the chemical “lifting” in all the cells of the body) are made of protein so protein.   For example, all our major internally produced anti-oxidants are protein based so proper protein intake is absolutely critical for proper physiological function.

So How Much Protein Do You Need?

The RDA (Recommended Daily Allowance) for protein intake (which is the MINIMUM recommended protein intake to prevent overt disease)- is .8 Grams per kilogram of bodyweight.   For example, for a 165 lbs. person (75 kilograms) the RDA for Protein would be 75 X .8 = 60 grams of protein per day.  To give you some context this equal to 10 eggs or about 9 ounces of cooked skinless chicken breast.     

The RDA is a starting point, but it is a minimum and does not reflect what we need to be in optimal health.  It also does not take into account other factors which strongly influence protein needs including:

How many calories we are eating relative to what we are burning.     When calorie intake is below calorie burning - our protein needs - as a percentage of total calories - go up. The opposite is true if we are eating more than we are burning.   This means that when we are focused on reducing bodyfat we need to increase our protein intake significantly.   When we lose weight we lose some muscle, and minimizing or preventing the loss of muscle and other lean tissue is critical to our health and looking and feeling better from weight loss!  

Muscle mass burns more calories all the time – even during rest.  If you lose significant amounts of muscle our metabolic rate slows down meaning you MUST eat less to maintain your bodyweight which is no fun!

Aging results in greater muscle loss through a process called sarcopenia and is one of the main reasons older people lose the ability to care for themselves and is the key driver of falls in the elderly!

Muscle mass is critical for optimal metabolic function and in particular keeping blood sugar under control which is linked to the prevention and treatment of adult-onset diabetes.

Muscle mass is what gives our body shape and attractive curves.

Muscle mass and strength training is linked to bone health and the prevention of osteoporosis!

Our Carbohydrate Intake – the lower carb we eat the more protein we tend to need as a percentage of total calories.

Our sex – men tend to have higher protein needs than woman because they naturally tend to have higher muscle mass.  The exception is during pregnancy when woman need way more protein for the growing fetus!

Our age – as we get older (over 60) our daily protein requirements go up substantially because we absorb less of what we eat.   For older adults getting enough protein is critical to minimize sarcopenia (loss of muscle).

How Active We are – the higher our activity levels the more protein (and overall calories) we need.

Based on all these factors protein needs for different people can range widely from .375 grams per kilogram of bodyweight to over 2 grams per kilogram of bodyweight!

Is High Protein Intake Bad for You?

Although the media likes to make a big deal about high protein intake hurting kidneys and bones this is VERY misleading.  This all comes from misapplied information.  Damaged kidneys cannot tolerate much protein and so high protein intake for folks with kidney issues is not a good a thing.  That is NOT the same as a person with no kidney damage, and there is NO evidence that protein harms normal kidneys!

This is like comparing jogging with a broken leg to jogging with a normal uninjured leg.  Jogging on a broken leg is a terrible idea, but running and jumping on a healthy leg strengthens it!

Same deal for protein intake and osteoporosis.  This myth comes from the fact that eating high levels of protein – in proportion to other macronutrients - increases calcium excretion in urine.  This made people think that the calcium excretion meant there was bone loss, but that is NOT the case.

In fact, research has shown that woman between 55 and 92 who eat more protein have higher bone density so eating more protein improves bone density in the population most at risk for osteoporosis!  Combine it with resistance training and you get an even better protective effect.

So How Much Protein Should We Eat During Weight Loss?

Higher protein intake during fat loss/weight loss is critical for maintaining lean mass and minimizing or preventing loss of muscle so that weight loss is restricted to reducing bodyfat.

In a meta-analysis of multiple studies, the amount of protein needed to preserve lean mass during weight loss was found to be a minimum of 1.3 grams of protein per kilogram of bodyweight.  This equates to about .6 grams of protein per pound of bodyweight.    For example, a 180lbs man this would be .6 X 180 = 108 grams of protein.

However higher amounts are even better!   A short-term study showed that if you increase protein intake to 2.4 grams of protein per kilogram of bodyweight you can dramatically cut calorie intake by 40% and actually GAIN lean mass while losing fat mass!   To make this simple to optimize results shoot for 1 gram of protein per pounds of bodyweight each day when focusing on fat loss and/or muscle gain.

How do we make sure we get enough protein during weight loss?

Prioritize protein intake during each meal and snack.    A good rule is to divide your ideal protein intake by four meals/snacks.   For example, for 160lbs person that would be four servings of 40 grams of protein each.   Fill the rest of the plate with some healthy carbs and fats.    

Here is a link to a list of high protein foods along with quantities:  https://shorturl.at/foAFM As you will see animal proteins have much higher protein per ounce eaten.  In addition animal based proteins like meat, fish, poultry, eggs, milk and yogurt contain all the essential amino acids which is what your body needs to build muscle and lean mass.    You can combine different plant-based sources such as beans and rice to obtain all the essential amino acids but when you look at how much you need to eat – it becomes very challenging to optimize your protein intake solely with plant-based proteins.

What about Protein Shakes and Powders

Protein Shakes/Powders can be a great source of complete protein in a low calorie, convenient meal or snack.   For people with sensitive digestive tracts or who have difficulty when consuming these products try a pure whey protein hydrolysate.  These proteins are essentially a pre-digested protein that is quick and easy to absorb.  A great example is Dymatize ISO 100 – that tastes incredible!   You can find this on Amazon and at Vitamin Shoppe. 

Another great choice is Optimal Amino.   This is an essential amino acid supplement that is optimized so that there is 99% utilization.     This provides the equivalent of two to four times the protein building effects of other protein sources so is great for those struggling to get enough protein without feeling bloated – www.optimalamino.com

 


Sunday, February 25, 2024

Is Squatting Deep Important?

 


If you spend time in a gym you have seen many people do barbell squats, and you may have heard the phrase “ass to grass”.   This often-repeated myth implies that it is very important to squat down really low, but is that true?

Based on available research, outcomes and consideration of risk vs reward, deep squats are one of the most over-rated exercises.   Deep squats only improve deep squatting and have a very small advantage for increasing the size of your quadriceps muscle group (front of the thigh).   This advantage is a whopping 4% - and there are safer ways to maximize quadriceps growth!

If you are focused on competing in Olympic Weightlifting – which requires very deep squatting - then deep squats make sense.   For the rest of us – including most athletes – there is no evidence that going that low provides benefits and it is much riskier for the low back!

Pain Free Range of Motion

Exercises should be performed through the largest range of motions that is pain-free and without compensation.   Compensation means breaking form which is NEVER advisable because that is a great way to get injured!

Research Shows the Following:

EMG activity (muscle use) is similar for shallow and deep squats.

Strength is range of motion specific to some extent so you should think about deep squats if and only if you are training to be able to do deep squats for an activity like Olympic Weightlifting.

There may actually be an advantage to shallow squats with heavier weight for improving power and athletic performance (think sprinting and jumping).

There are people who can squat very deeply without causing low back problems but for many the butt will tuck under when they try to squat too low - see the picture in this article.   This is a great way to get hurt so do not push to go lower than your body is ready for, and work with a knowledgeable trainer who knows how to work with your particular anatomy to prevent this from happening if you feel you need to squat lower! 

 


Sunday, February 18, 2024

Using Eccentric Exercise to Build Fast-Twitch Muscle Safely!

 


As we age we age, we progressively lose muscle mass each year, and specifically we lose fast-twitch muscle fiber.   Fast-twitch Muscle fibers are key for strength and function.  Once this process (known as sarcopenia) progresses beyond a certain point people are no longer able to perform common activities of daily living like getting up and down from chairs, walking up and down stairs, etc.

We can use eccentric-dominant strength training to target fast-twitch muscle fibers.

Studies on Eccentric Training

A study in Medicine and Science in Sports and Exercise compared the effects of an eccentric-dominant resistance training protocol with a traditional training program in older individuals who had an average age of 68. Resistance Training was done twice a week for 16 weeks. 

The traditional training group did sets of 10 reps at 75 percent of the 1RM (1 Repetition Maximum – meaning 75% of the weight they could lift 1 time).

The eccentric dominant training group did sets of  10 repetitions using a weight that was 50 percent of the 1RM.  They performed the concentric/lifting portion of the lift with both arms/legs.  Then they did the lowering/eccentric phase slowly with one arm or leg.  This allowed them to lower double the weight they lifted up.  The lowering phase is the eccentric phase of an exercise.

Strength and Fall Prevention Benefits of Eccentric Training

The eccentric-dominant group had greater increases in strength at higher movement speeds, indicating greater fast-twitch muscle development. The traditional training group gained strength as well but only at slower movement speeds.  This is important for avoiding falls because you must be able to produce force quickly to prevent falls such as when you are recovering from a stumble or trip.

Additionally, eccentric training is proven to increase hypertrophy (muscle growth), making it an ideal antidote for age-related muscle loss.

Eccentric dominant training is also proven to be better for improving performance on “functional” tests that may be applicable to everyday life such as the speed at which one can walk six meters. The eccentric-enhanced group improved significantly more than the traditional group in this area! 

Research has proven that strength training is critical for older people because without it, there will be a rapid and pronounced functional loss of muscle size, strength, and functional movement ability.

Of interest - the eccentric training group's rating of their perceived exertion during the eccentric exercise was lower than those doing traditional resistance training - meaning it felt easier to them! This is good news for older individuals, anyone who is new to exercise, or anyone bored with their workout. 

The reACT Trainer is the ideal tool for doing eccentric training safely.  It is an eccentric dominant exercise and simultaneously improves balance, timing, coordination and increases fast-twitch muscle fibers!

 

 


Saturday, February 10, 2024

Arnica - The Best Kept Secret for Sports Injuries!

 


Sooner or later we all experience a traumatic physical injury from a fall; contact during sports; from a dental procedure or surgery; or twisting or straining joints or muscles.   While over the counter pain relievers like Acetaminophen (Tylenol) or Ibuprofen reduce pain they come with a list of potentially serious side effects.  

Fortunately, there is an excellent homeopathic remedy that can safely be used by anyone and brings with it zero drug interactions!  That remedy is made from the herb Arnica Montana or Arnica for short.    It is also known as Leopard’s Bane, Mountain Tobacco or Wolf’s Bane.   In addition to its pain-relieving properties, Arnica also reduces inflammation from traumatic injury.  

In fact, it is so successful in reducing inflammation, bruising and swelling from traumatic injury that it is routinely prescribed by plastic surgeons because excess post-surgery inflammation and swelling can negatively affect the results of these surgeries.

Arnica is a flowing perennial plant related to the Daisy and Sunflower – so those with allergies to either of these flowers should avoid using the actual herb.

Homeopathic Arnica is derived from the herb but like all homeopathic remedies is NOT the same as an herbal remedy.  To produce homeopathic Arnica the herb is harvested, chopped up and placed in a container with alcohol and left for approximately one month.   Then the particulate matter is strained out so that the alcohol is left which acts as a solvent and is full of all the plant chemicals from Arnica.

This liquid is known as “Mother Tincture”.  Next, they take one drop of this liquid and mix it with either 9 drops or 99 drops of alcohol and the mixture is shaken through a particular process known as succession.     The dilution is now either 1 part per 10 or 1 part per 100.     This process is repeated again using the diluted mixture – one drop mixed with either 10 drops or 100 drops.     The liquid is then poured onto small pellets of lactose.  Depending on how many times this process is repeated determines a homeopathic remedy’s “potency” and there are several potency scales used in homeopathy:

Decimal potencies which come marked as 3X, 6X, 100X, etc.  Centesimal potencies which come marked as 3C, 9C, 12C, 30C, or 1M(1,000 dilutions) and 10M (10,000 dilutions)  

So How Do Homeopathic Remedies Produce Effects Since They are so Diluted?

The key to understanding how homeopathic remedies work is understanding the process of hormesis.  Hormesis refers to a biphasic dose response to a chemical whereby an extremely low dose can cause stimulation and beneficial effect on a biological system and a higher dose can cause an inhibitory or toxic effect.   Put another way hormesis refers to the fact that a beneficial effect (improved health, stress tolerance, growth or longevity) can result from exposure to low doses of an agent that is other toxic at higher doses.   
 

There are many examples of hormesis including physical stress from lifting weights – provide enough load and stress and not too much and the body gets stronger – try to lift too much weight or do too much weight lifting too soon and injury results.

In the case of many beneficial plant chemicals – these phytochemicals are actually known toxins which at high doses produce negative or toxic effects but at low doses stimulate a positive adaptive response by the body.

So -  dose is VERY important!

How do you use Arnica for injuries?

Homeopathic Remedies are produced in strict compliance with pharmaceutical Good Manufacturing Processes in FDA inspected facilities.   They usually come in small tubes full of pellets of lactose with a twist top that allows you to select 3 – 5 pellets.  You simply place them under your tongue and allow them to dissolve.  Dosage instructions are included on the tubes and a tube of homeopathic Arnica is very inexpensive - $6 - $9 for many doses worth!

To treat any traumatic injury, take 3 – 5 pellets and repeat as often as every 15 minutes until you feel improvement.   There is no possibility of overdose or poisoning.  The best potency for most injuries is 30C but any potency you find will work.  For really serious injuries look for 200C potency.      

Once you experience how effective this remedy can be you will want to have it with you all the time!

Topical Arnica

Arnica can also be used topically and comes in the form of gels, creams, liquids.  This form of Arnica is herbal meaning that it DOES contain significant quantities of plant chemicals from Arnica, and it is proven to be highly effective for traumatic injury.   It should NOT be used on any broken skin, and no form of herbal Arnica should every be taken internally!

You can use both topical Arnica and homeopathic Arnica in cases like sprains, strains and impact injuries without broken skin.

Sunday, February 4, 2024

Reverse Lunge with Wood Chop Exercise

 

Everyone knows that lunges are a great lower body exercise targeting glutes, hamstrings and quads.  However, if you have not tried the reverse lunge with a wood chop – you are in for a real treat!  By adding a strong rotational component, you dramatically increase glute and core activation.    It also adds a whole new level of stability and balance challenge.

You can start by using a broomstick and graduate to using something heavier including a dumbbell or barbell or any other weighted bar.

Start with feet together facing forward with hands spread apart and holding the object on both ends with hands at shoulder level and arms extended.

Then as you step back into the lunge with one leg rotate the hand down and to the opposite side of the leg stepping back – pausing briefly at the bottom with upper body rotated to the side – then return to the starting position and repeat to the other side.

Start of with sets of 10 – repetitions done 3 times and progress from there in terms on increased weight and/or sets.

To get a good picture of how to do this effective exercise check out this video:  https://matrixlearningcenter.com/exercise-library/reverse-lunge-with-wood-chop/

Sunday, January 28, 2024

Is Salt Good or Bad?


Salt has been accused of being one of the main causes of high blood pressure – but is that really true?  The reality is that several other causes often play a much bigger role including a high sugar diet, processed food diet and your sodium to potassium ratio.

In fact, salt deficiency is fairly prevalent and can cause a range of problems including muscle fatigue, spasms, cramps and heart palpitations.

Keep in mind that in the 1600’s the typical person was eating up to 100 grams of salt per day coming from salty fish and meats.   Today people get 10 grams of salt per day or less, but at the same time we have much higher rates of high blood pressure.

There are groups of people who do need to have a lower salt intake and monitor their intake accordingly.  In addition, you should always follow your health care professional’s advice regarding diet and supplementation!

Salt and Blood Pressure

The key reason everyone associates salt with high blood pressure is the “DASH” study aka Dietary Approaches to Stop Hypertension which showed that low salt intake resulted in dramatic improvements in blood pressure.  However, this diet was not only low in salt it was also very low in processed foods and sugar and high in potassium.

In addition, a researcher named Lewis Dahl conducted population analysis showing that increased salt intake was associated with deaths from heart disease.  However, his “research” was seriously flawed because he selected populations who fit his theory and neglected to include those that did not!   When you include all the populations the salt association with heart disease disappears.

In the 1988 study researchers examined salt intake and disease in 52 populations including four primitive cultures that consumed virtually no salt.   When they eliminated the four primitive cultures and focused on the 48 civilized populations they actually found a reduction of blood pressure as salt intake was increased!   The four primitive cultures are completely different in that they have huge intakes of potassium and magnesium, do not drink alcohol, do not consume sugar, and have a very high activity level so comparing them to modern civilizations is a big error!

Can Low Salt Intake Cause Problems?

Although lowering salt intake may lower blood pressure in some it also tends to worsen your total cholesterol to high-density lipoprotein ratio in some people, which is strong predictor of heart disease along with increasing triglycerides and insulin. The end result can be that your heart disease risk increases even though your blood pressure is lower.    

Salt deficiency can increase insulin resistance because one of the ways the body preserves salt when intake is low is by raising insulin levels which helps the kidneys retain more salt.  Insulin resistance equals diabetes and increased fat storage!

Low Carb Intake and Salt

Another important factor relating to salt intake and health is that your body treats salt very differently if you are eating a diet that is low in sugar and starch.    When non-fiber carbohydrate intake is low, insulin is low and as a result the kidneys excrete MUCH higher levels of sodium (salt).   The primary reason people switching to these types of diets experience “flu” like symptoms is low sodium levels.    By simply dramatically increasing salt intake the symptoms immediately disappear.  

People who switch to a true low carbohydrate diet lose an additional 1 – 2 grams of sodium (salt) per day and because of lower glucose levels they absorb less sodium as well.  The bottom line is that it is important to up your salt intake if you are eating a diet that is really low in sugar/starch!

Salt intake and Bone Health

Salt intake also strongly influences magnesium and calcium levels.   If you do not get enough salt your body pulls sodium from your bones along with calcium and magnesium to keep your sodium level normal!   So low salt intake can impact bone health.

Caffeine and coffee along with alcohol greatly increase salt excretion so if you drink either there is another reason to maintain adequate salt intake!

What does your body do with excess Salt?

The body is designed to precisely regulate sodium levels because salt is essential for the function of all your cells.  When given a chance the body regulates salt levels very precisely, UNLESS you are in one of the key groups mentioned below.

It you eat a diet of unprocessed whole foods high in fruits and vegetables you will get VERY little salt unless you add other salty foods or add salt to your foods.

Your body also tells you how much salt you need by regulating your craving for salt so pay attention to it!   Heavy sweating and exercise along with caffeine and alcohol intake all increase salt depletion.

What Kinds of Salt?

When adding salt to food it is best to use natural, unprocessed salt.   Be careful with Sea Salts because they do NOT contain iodine which is a very common mineral deficiency which can cause or exacerbate low thyroid issues.   Himalayan Salt and Redmond Real Salt are the best types of salt available and both contain iodine as does regular table salt.

People Who Should Avoid High Salt Intake

Salt sensitive groups include people with:

Certain Endocrine Disorders

High Aldosterone Levels causing salt retention problems

Cushing’s Syndrome

Elevated cortisol levels

Liddle Syndrome which affects 1 in 1 million people causing salt retention

Problems that Cause High Sodium Excretion (meaning you have to be careful to make sure you get ENOUGH Salt!)

Lower sugar and starch intake – under 100 grams per day of starch/sugar.

Inflammatory Bowel Diseases like Crohn’s and Ulcerative Colitis

Bariatric Surgery

Kidney Disease – salt and potassium intake must be precise in all those with kidney disease and you must follow the advice of a health care professional!

Sleep Apnea

Hypothyroidism – thyroid hormones help us reabsorb salt

Adrenal deficiency

Celiac Disease

Heavy Exercise and Sweating – for competitive endurance athletes – preloading with 1 gram of sodium along with other electrolytes can dramatically improve exercise capacity because it boosts blood volume!

Fasting

Sodium/Potassium Balance

You should consume about five times more potassium than sodium, but most Americans eat twice as much sodium as potassium. If you're eating mostly processed foods and few fresh vegetables, your sodium-to-potassium balance is virtually guaranteed to be the opposite.   The key is a heavy intake of fruits and vegetables along with nuts.


Saturday, January 20, 2024

How to Help Prevent Winter Viral Infections

 


It is cold and flu time again along with another round of Covid circulating.  Dry, cold air winter air promotes the spread of viruses.  People are also spending time cooped up inside and this creates a fertile environment for the spread of viral illness.

Here are some steps you can take to help protect you and your family:

Using a humidifier - Increased humidity lowers the survival of viruses in the air –and improves your response to viral infection.   Remember to add a few drops of essential oil like eucalyptus to help prevent any mold growth.

Wash your hands – yes, this simple step can prevent many infections!   We contract viruses through our mouth, eyes, and nose, and the most common transmissions occur when we touch our unwashed hands to one or more of these areas.  Frequent hand washing with soap for at least 20 seconds is one of the best ways to avoid viral infection.    Always have alcohol sanitizer in your car and on your person and use whenever you are not able to wash your hands with soap and water. 

Maintain a Healthy Diet – with adequate protein and high in fruits and vegetables – at least ½ of a gram of protein per pound of bodyweight (about 80 grams for the average man and 65 grams for an average woman).      

Stay Hydrated – particularly during plane travel.  Dehydration lowers immunity and during dry winter months dehydration is common.

Vitamin C and Zinc – while there are many nutrients that support optimal immune function two that are critical are vitamin C and Zinc.   Vitamin C can be obtained by a diet high in fruits and vegetables.   Zinc is high in red meat, but also extremely high in oysters and pumpkin seeds.  Supplementation is also an option.   Either liposomal or buffered C with bioflavonoids are the most effective types of supplement for C.  For zinc choose a high-quality chelated zinc supplement like zinc glycinate, picolinate, or acetate.   For Zinc 30 mg per day is plenty and should be taken with food while for C 500 – 1,000 mg is more than enough on a daily basis.   

During onset of sickness the body can tolerate much higher doses of C and this is beneficial in shortening the duration of viral illness.

Elderberry Extract – elderberry extract is a potent anti-viral compound and proven to help prevent and treat viral infections.  High quality elderberry inhibits the early stages of viral infection by blocking key viral proteins responsible for both the viral attachment and entry into the host cells.

Sambucol brand elderberry extract is a research proven safe elderberry extract with no known contraindications.  Sambucol is available in liquid form or gummies from Amazon, vitamin stores and pharmacies everywhere.  It is best to keep Sambucol on hand and begin taking it immediately as soon as you feel any symptoms.  

QuercetinQuercetin inhibits a virus’s ability to infect other cells (viruses literally infect your cells then take control of them and make them produce more virus!)

Quercetin also inhibits replication of already infected cells and boost intracellular zinc which is key to unleash the full power of zinc for viruses.

Quercetin Supplements

Like many polyphenols – quercetin has very poor bioavailability meaning it is hard to get enough where it needs to go to produce its many benefits.   The great news is that there are research proven delivery systems that dramatically improve quercetin bioavailability.    Look for “Quercetin Phytosome” which is quercetin bound to phytosomes. Quercetin Phytosome is a game changers when it comes to quercetin absorption and effectiveness. Some great products include:

Quercetin Phytosome by Thorne – recommended dosage for effects – 600mg per day – 2 – 3 capsules

Quercetin LipoMicel Matrix by Natural Factors – 500mg per day – 2 - 3 capsules per day

Dr. Mercola Quercetin and Pterostilbene Advanced – 2 - 3 capsules per day

As with all supplements speak to your physician first and those taking any medication should search for drug nutrient interactions with Quercetin before supplementing.   For example, quercetin may amplify the effects of blood thinning medication so people on this type of medication should NOT take quercetin at all with speaking to their physician.