Effects of Intermittent Fasting on Weightloss

I just read a recent study that compared the effects of intermittent fasting and the typical prolonged calorie deficit or "dieting". In the study overweight/obese subjects with type one diabetes were divided in to two groups. One group performed intermittent fasting and was restricted to 600 calories a day two days a week and allowed to eat to fullness 5 days a week. The group was asked on their fasting days to limit their calorie intake to an afternoon and evening meal allowing a 16 hour window between significant calories from the night before.
The other group was restricted to 30% basal metabolic deficit diet 7 days a week. In other words they were ingesting 30% less than their bodies were burning.

The two groups were followed for 12 weeks and the results were significant. Both groups had lost weight and a good amount of belly fat. However the intermittent fasting group lost on average 7.2% of body weight and 12% belly fat while the calorie restricted traditional "diet" lost 3.9% of body weight and 10% belly fat. This study did not include any added exercise or restriction in certain macronutrients (carbs, fat, protein).

This study is very interesting and shows the impact of just a minimal (2 days a week) adjustment to eating habits. These effects could be even more impacted by an exercise and low simple carbohydrate lifestyle.

Let me know what you think. In Health...

Dr. Brandon

Is This The Future of Weight Loss and Nutrition?

"Precision Nutrition" is all the rage right now when it comes to health and weight loss. What is precision nutrition you ask. Precision nutrition is a term coined to describe the specific interaction of MC4R, that causes you to be predisposed to metabolic syndrome if you follow a more Western Style Diet wouldn't you want to know? Or if you are a slow or fast caffeine or fatty acid metabolizer?  Or have a more likely genetic predisposition for hypertension or Type II diabetes with certain diets? Would you like to know how your unique genetic makeup responds to certain foods and nutrients, and then be able to design an individualized diet/lifestyle that is going to work just for you?
foods and precise diet categories on a persons own genetic makeup. For instance if you have a certain gene,

This is the future of nutrition, no Atkin's or Mediterranean or Paleo or food pyramids, just Brandon's or Courtney's or Jennifer's diet. You might think that this is way down the road but there are several tests available now that can give us a very good idea of how a person will react to certain nutrients and lifestyles. We are just beginning to scratch the surface on what is possible, but why wait? Why not put off months and years of struggle and trial and error and get started now.

For more information contact me and find out more. As always let me know what you think.

In Health

Doc

Fibromyalgia- Who Told You There Wasn’t A Cure?


If you listen to conventional medical “talk” most people would tend to believe that Fibromyalgia has no cure. You would be one of the 10 million people who suffer with FMS who would accept their affliction as something that they must simply live with.
Well our comment to that is “HOGWASH”. Who gives any physician the right to deny his/her patient the opportunity to seek “peer-reviewed” proven treatments?
Now understand this.. we are not talking about some magical “herb” found in the tropical forest that has recently been discovered. No, we are talking about accepted, documented and most important “successful” treatments that will reverse your suffering.
Forget the “backlash” from your physician if he or she refuses to embrace what they SHOULD already know. We will not accept total ignorance of the fact. Now "hear" what we are about to say.
By no means are we putting down your family doctor. We really believe that your doctor is doing what he/she has been taught in medical school. Medical school is tough enough teaching the basics of human diagnosis. Unfortunately by the time your family doctor has put out his/her shingle... research has advanced 5-10 years. Now how does your doctor stay abreast of the research?
They have two choices: one is too dig deep into the medical research journals and discover the wealth of information available for the multiple of sick folks… Or they can rely on their pharmaceutical rep to keep them updated.
Let’s get real. Do you really think that the pharmaceutical rep is going to offer anything other than what his/her company has to sell? And you know what they sell. Yes you are right drugs and more drugs.
Here we go again our frustrations are rising to the surface. You too would be upset if you consulted with as many people as we have who are being “DENIED” (not on purpose) the truth. Our objective in this report is to give you the A-Z on what you need to know to help yourself, and with a little courage maybe you can teach your doctor a thing or two.
Let's do a quick review of the basics of Fibromyalgia, (you can find a more detailed review of the basics on any of the “big .com health sites such as WebMd, MayoClinic.com, but we can just about guarantee you WILL NOT find anything other than the same old-same old on all these sites. They all say the same thing and leave the reader to assume that the only treatment found in modern medicine are DRUGS.
What a shame…and can you believe they make millions. Now we subscribe to the 10 mega .com health sites and we have yet to see any of them offer the "suffering reader" an ounce of documented alternative advice, yes… yes.. we have read a few (hidden between the drug ads) “tiny” mention of a nutritional treatment but nothing to write home about. But we can tell you with 100% confidence that you WILL NOT find any mention of WHY and HOW you are suffering with this disease.
Sorry.. there we go again.. we have to stop ourselves from getting downright mad at these “heavy hitters” who offer nothing of any real significance to make your life better and free of pain. Again we will say.. and here me out… we are NOT AGAINST the appropriate use of medications in the context of addressing the underlying issues which have got you here is the first place (excuse our English).
Back to the Basics: (the abbreviated version… we know what you want and it is not another regurgitation of the basics.. what you want is … HOW IN THE WORLD CAN we GET BETTER?? are we right? Well here is the short version of the Basics:
Here is a list of the most common signs and symptoms of Fibromyalgia
Widespread musculoskeletal pain, achiness, fatigue, localized tenderness, tender lymph nodes, morning stiffness, heart palpitations, dizziness, temporal mandibular joint dysfunction aka: TMJ, depression, anxiety, irritable bowel syndrome, Raynaud’s syndrome etc.


Facts You May Already Know

Fibromyalgia (FM) is a rheumatic autoimmune syndrome that is characterized by widespread musculoskeletal pain, and an array of other symptoms. The symptoms may vary from day to day, ranging from moderate discomfort to severe disability.
In 1986, sixteen medical centers in the United States and Canada joined together in a study to determine the criteria for diagnosing this condition. In 1990, a committee from the American College of Rheumatology (ACR) proposed diagnostic criteria for a diagnosis of Fibromyalgia. They suggested that the criteria for Fibromyalgia should include the presence of widespread pain in combination with tenderness at 11 or more of the 18 specific tender point sites.
Here are some "gold" nuggets you can sink your teeth into.
a) There is NO ONE treatment for Fibromyalgia..meaning forget the notion that a specific vitamin or drug is going to cure Fibromyalgia.
b) Change your mind-set on "looking" for the XYZ miracle treatment and begin to learn the importance of looking for the "real" cause(s) of your health condition.
c) Remember, treatment is not "disease-specific" but rather treatment is "patient-specific". This means that two people suffering with Fibromyalgia may find that each receives two entirely different treatments and both dramatically improve.. One patient may find that the underlying cause of their condition is due to a thyroid problem, while the other person finds that their problem was due to a bacterial infection of the small intestine.
Does this begin to make sense??
Can you see how foolish it is to assume that the same medication or the same exact supplement would work for all people suffering with Fibromyalgia or any other auto-immune disease?
Begin to see how illogical it is to search for a specific treatment when in reality common sense should tell us, that just maybe what is causing your condition may be entirely different from what is causing your friend's Fibromyalgia.
Now we hear you LOUD and clear. You may be thinking, that sounds good but how do we find out what is causing our problem? And who is going to help me figure this whole thing out??
Well... this is where YOU need to take the initiative and LEARN the facts and present them to your doctor. DON'T take no for an answer. If your doctor refuses to "ACCEPT" the FACTS then it may be time to move on and find a doctor who is staying current with the medical literature.
The following tests should be considered and eventually ordered by your physician. Most insurance companies WILL pay for these tests. However, your physician has to order them.
We are going to encourage you to educate yourself on the following tests. For each test, we will explain the significance of why the test should be order and what the results would mean for you and your condition. Remember, you are simply one to three tests away from making Fibromyalgia a bad memory.
The most important thing to consider when searching for the solution for Fibromyalgia or any other disease entity, is the fact that there are a variety of influences that are most likely contributing to your sickness. Looking for the causal chain is of primary importance in determining the course of action that each person needs to take to get well. Diet, food selection, gut integrity, adrenal function, and metabolic support are the first areas to consider.
Heavy metals, thyroid, bacterial/parasitic infection and hormonal imbalances as well as gut integrity are significant clues that could be disrupting the whole process of cellular metabolism as it relates to lactate build up, energy production, and fatigue.
Here are the key tests that one needs to have done in order to get well..
TEST #1:
Chemistry Profile (Blood) This profile generally includes the following tests: Albumin, Alkaline Phosphatase, Aspartate Aminotransferase, Bilirubin, Calcium, Creatinine, Lactate Dehydrogenase, Phosphorus, Total Protein, Urea Nitrogen, Uric Acid, and may contain others.
Our Comments: The basics of all patient evaluation should include a general metabolic panel, CBC.. etc.. Remember, the most obvious health challenges should always be ruled out prior to the ordering of Functional Medicine Lab Work. Most patients we consult with have already had a pretty decent work-up by their family physician and/or the rheumatologist. The problem stems from the fact that these tests..although being extremely vital to a basic work-up, are 9 times out 10 negative.. Nothing wrong! Nothing can be more frustrating than to hear your doctor say, that your blood test were all normal and he/she can not determine WHY you are having all these problems.
Well this leads us to the next level of medical management and it is termed Functional Diagnostic Medicine Lab testing. The first test we recommend and it is the hallmark test used to properly assess our patients suffering with Fibromyalgia. This one test is worth it's weight in gold but is totally overlooked, or better yet not known by traditional physicians. The name of the test is called...
TEST #2
Intestinal Barrier Function Test:
This test was developed by Dr. Vojdani and is designed to evaluate the mucosal lining of your intestines. Here is short bio on Dr. Vojdani. Impressive!! Remember he is one of the many professors across the country who TEACH your family doctor what he/she knows (or should we say what he/she "should" know...)
Dr. Aristo Vojdani is a renowned expert in immune function disorders and immunoassay technology. He was called before the U.S. Senate Committee on Veterans Affairs to provide crucial evidence proving the existence of the neuroimmunological disorders suffered by Persian Gulf war veterans. His testimony was instrumental in creating the law that now guarantees free medical care for affected Veterans. Dr. Vojdani has published 69 peer-reviewed scientific articles and holds 6 patents on inventions related to immunoassay technology. He continues to conduct cutting edge immune system related research and to serve as an Associate Professor at Charles R. Drew School of Medicine and Science in Los Angeles.
Read this carefully... it is one of the MOST important things you will learn on WHY you may be suffering with Fibromyalgia or may we say.. any number of "auto-immune diseases.
Click the link below to watch a powerful video on something called the Mucosal Barrier.
The mucosal barrier is found in the small intestines, lung, sinuses, urinary tract etc. and has many functions but for this report, we are only going to discuss two.
First, the Mucosal Barrier acts a protective barrier preventing "toxins" from entering the circulation. These toxins can be anything from viruses, bacteria, chemical exposures, food sensitivities and a bunch more.
In the video the big "orange" balls represent the bad guys. Medically they are called "antigens"... Viruses, bacteria, undigested protein, chemicals are all considered antigens.. The "small ones" above represent the "good guys"... nutrients, minerals, amino acids and everything that is GOOD that SHOULD enter the circulation.
Now again as long as your mucosal barrier is healthy the bad guys should stay out and the good guys are allowed into the circulation to supply nutrients to the cell.
With me??
The first part of the video represents the ideal.
Simply put, healthy mucosa allows nutrients to pass the barrier while blocking the entry of toxins.
In the second part of the video we show what happens when the barrier is damaged. Not only are the "bad guys (antigens) sneaking into the blood (circulation) but the nutrients (good guys) are blocked, not able to get into the blood and feed the cell.
Now something bad will happen when the above occurs. You will have something called an antibody-antigen reaction. This means that the "bad guys" (antigens) are in battle with the "antibodies" (soldiers of the immune system).
Is this making sense??
Abnormalities of the immune or mechanical barriers leads to an inflammatory cascade of events. Now think about this, if the cell is not "fed" no wonder you are fatigued. The mitochondria (the powerhouse of the cell) is damaged.
Now we are going to share something that will knock your socks off. Unfortunately, due to the complexity of this topic, we will have to reserve it for another report but we WILL give you a small nugget to bite on.
Serotonin and benzodiazopines are produced in the mucosal lining. What is that? Yes when the mucosal lining is damaged your body CANNOT produce adequate amounts of the essential neurotransmitters such as serotonin, dopamine and norepinephrine, etc. and can you believe benzodiazopines. No wonder Zoloft, Effexor, Xanax are prescribed by the truck loads.
Does it make sense that just maybe if you "healed" your mucosal barrier you would not need to take Zoloft, Prozac and any of the more common antidepressants? Well think about it.
SIDE NOTE:
If you are taking antidepressants or benzodiazopines (Ativan, Valium, Xanax) and are having a hard time or better yet an impossible time attempting to get off these meds then you better believe that you should DEMAND that your doctor order the appropriate tests to check your mucosal barrier. We would bet that over 90% of people who have been unable to get off these psychiatric medications have a compromised mucosal barrier function. Again, this is a "major" topic for another report.
Now if you think this is new information think again. Dr. Michael Gershon from Columbia-Presbyterian Medical Center wrote a book titled The Second Brain: A Groundbreaking New Understanding of Nervous Disorders of the Stomach and intestine a number of years ago. His research provides "exhaustive" documentation of the importance of the mucosal health and the production of serotonin, norepinephrine, dopamine and benzodiazopines.
It has been observed that patients with Fibromyalgia have alterations in the metabolism and regulation of neurotransmitters such as serotonin, norepinephrine, and dopamine.
Now we will warn you. I would NOT accept anyone wearing a white lab jacket to "discount" something that may be the most important reason for your suffering. PERIOD!!
Proper testing can identify many of these imbalances, and help determine which interventions are likely to be most effective for each patient.
The following lab tests are strongly recommended:
1: Comprehensive Blood Profile (most people have already had a decent blood test)
2: Intestinal Barrier Function Test
3: Cortisol/DHEA Levels
4: Comprehensive Thyroid Profile including thyroid antibodies (DO NOT accept the TSH as the primary test for thyroid health). We have seen too many patients with normal TSH levels exhibit abnormal reverse T3 and antibodies. A normal TSH DOES NOT mean that your thyroid is functioning optimally.
5: Comprehensive Stool Exam: based on the patients history, we may suspect a bacterial, fungal or parasitic infection. Ordering a comprehensive stool assessment may provide that one piece of the puzzle that can solve your pain and suffering.
We have examined and treated many patients suffering with Fibromyalgia. Most of our patients have had a variety of underlying causes missed by their primary physician. As you just read in the interview, Sally and Pat were found to be suffering from two completely different problems. (Thyroid issues and bacterial infection)
SIDE NOTE:
A comprehensive stool assessment includes "FOUR" random stool samples NOT one. Most physicians will have the patient provide "one sample" and if negative will assume that nothing is wrong. This is a MAJOR problem in the world of diagnosis. For example, one of the patients above had three normal stool samples...but the FOURTH one came back with a serious bacterial pathogen. What would have happened if we only had the patient provide "one" stool sample?? Yes, you are right, one of the cause(s) of her problem would have been missed.
Remember this and remember it well... the solution for your suffering is NOT to be found in a drug bottle or a bottle of supplements from your local health food store. The answer lies in knowing what may be the cause(s) of the condition in the first place.
Can it be that your Fibromyalgia illness is due to a thyroid problem, or maybe a G.I. (gastrointestinal) tract infected with a bacteria or parasite pathogen, or maybe a compromised mucosal lining blocking the absorption of essential nutrients and contaminated the circulation with antigens (bad guys)?? Well you tell me. A good diagnostic investigation will many times yield a good outcome. Remember that.
SIDE NOTE:
Please do not run out a buy some of the popular parasite programs that you see sitting on the shelves of your local health food store. NO. that is the WRONG thing to do. First of all if you DO have a parasitic infection the last thing you want to do is "Self-treat" with one of those popular parasite formula. Remember this, there are a number of "species" of parasites and "one-size fits all" parasite formula will likely be ineffective and worse may actually make you worse. If you are asking why it has helped others. Than you must remember that if you roll the dice enough times you will get a lucky 7. But we DO NOT play Russian Roulette with our patients. We would rather be "sure" than assume when it comes to identifying the cause(s) of your health challenges.
Well we hope this report has made sense. We are committed to sharing information that WORKS and works like nothing else has ever done in the past.
You need to take full responsibility for your health and educate your family doctor. Your doctor NEEDS to know that you will NOT accept anything less than what modern medical technology has to offer. Just because YOUR doctor has not heard about a test(s) DOES NOT mean that it doesn't exist. You now hold in your hands an answer that will change your life forever. What are you going to do about it??
Our Closing Comments:
This report provides a brief introduction of the importance of "good" medical detective work. The recommended tests are important for beginning the investigation of the cause of your health problem. However, we must say, there are other causes NOT discussed in this report. Due to the length of this paper, we focused on a few key areas commonly seen in doctors who practice Functional Diagnostic Medicine.
REFERENCES:
Farhadi A, Banan A, Fields J, Keshavarzian A. intestinal barrier: an interface between health and disease.J Gastroenterol Hepatol. 2003 May;18(5):479-97.
Sun Z, Wang X, Andersson R. Role of intestinal permeability in monitoring mucosal barrier function. History, methodology, and significance of pathophysiology. Dig Surg. 1998;15(5):386-97.
Hollander D. intestinal permeability, leaky gut, and intestinal disorders. Curr Gastroenterol Rep. 1999 Oct;1(5):410-6.
Bjarnason we, MacPherson A, Hollander D. intestinal permeability: an overview. Gastroenterology. 1995 May;108(5):1566-81.
Ecknauer R. The barrier-function of the gastrointestinal (author's transl)] Z Gastroenterol. 1982 Mar;20(3):150-63.
Russell weJ, et al. Cerebrospinal fluid biogenic amine metabolites in Fibromyalgia*fibrositis syndrome and rheumatoid arthritis. Arthritis Rheum. May1992;35(5):550-6.
Ferraccioli G, et al. Somatomedin C (insulin-like growth factor 1) levels decrease during acute changes of stress related hormones. Relevance for Fibromyalgia. J Rheumatol. Jul1994;21(7):1332-4.
Gershon MD, Serotonin and its implication for the management of irritable bowel syndrome. Rev Gastroenterol Disord. 2003;3 Suppl 2:S25-34.
Gershon MD, Review article: roles played by 5-hydroxytryptamine in the physiology of the bowel. Aliment Pharmacol Ther. 1999 May;13 Suppl 2:15-30. Review.
Gershon MD, Chalazonitis A, Rothman TP, From neural crest to bowel: development of the enteric nervous system. J Neurobiol. 1993 Feb;24(2):199-214.
Sivri A, Cindas A, Dincer F, Sivri B.Bowel dysfunction and irritable bowel syndrome in Fibromyalgia patients. Clin Rheumatol 1996 May;15(3):283-286.
Veale D, Kavanagh G, Fielding JF, Fitzgerald O. Primary Fibromyalgia and the irritable bowel syndrome: different expressions of a common pathogenetic process. Br J Rheumatol 1991 Jun;30(3):220-222.
Sperber AD, Atzmon Y, Neumann L, Weisberg we, Shalit Y, Abu-Shakrah M, Fich A, Buskila D. Fibromyalgia in the irritable bowel syndrome: studies of prevalence and clinical implications. Am J Gastroenterol 1999 Dec;94(12):3541-3546.
Lubrano E, weovino P, Tremolaterra F, Parsons WJ, Ciacci C, Mazzacca G. Fibromyalgia in patients with irritable bowel syndrome. An association with the severity of the intestinal disorder.went J Colorectal Dis 2001 Aug;16(4):211-215.
Teahon K, Somasundaram S, Smith T, Menzies we, Bjarnason we. Assessing the site of increased intestinal permeability in coeliac and inflammatory bowel disease. Gut. 1996 Jun;38(6):864-9.
Peled Y, Watz C, Gilat T. Measurement of intestinal permeability using 51Cr-EDTA. Am J Gastroenterol. 1985 Oct;80(10):770-3.
Russell weJ, et al. Elevated cerebrospinal fluid levels of substance P in patients with the Fibromyalgia syndrome. Arthritis Rheum. Nov1994;37(11):1593-60
Triadafilopoulos G, Simms RW, Goldenberg DL. Bowel dysfunction in Fibromyalgia syndrome. Dig Dis Sci 1991;36(1):59-64.
Chang L. The association of functional gastrointestinal disorders and Fibromyalgia. Eur J Surg Suppl. 1998;(583):32-6.
Wortmann RL. Searching for the cause of Fibromyalgia: is there a defect in energy metabolism? Arthritis Rheum. Jun1994;37(6):790-3.
Riedel W, Layka H, Neeck G. Secretory pattern of GH, TSH, thyroid hormones, ACTH, cortisol, FSH, and LH in patients with Fibromyalgia syndrome following systemic injection of the relevant hypothalamic-releasing hormones. Rheumatol 1998;57 Suppl 2:81-7.
Neeck G, Riedel W. Thyroid function in patients with Fibromyalgia syndrome.J Rheumatol 1992 Jul;19(7):1120-2.
Abud-Mendoza C, Magana-Aquino M, Medina R, Grimaldo Jwe, Rodriguez-Rivera G, Gonsalez-Amaro R. Hypothalamus-hypophysis-thyroid axis dysfunction in patients with refractory Fibromyalgia," Arthritis & Rheumatism, Abstract Supplement, Vol. 40, #9, September 1997.
Aarflot T, Bruusgaard D. Association between chronic widespread musculoskeletal complaints and thyroid autoimmunity. Results from a community survey. Scand J Prim Health Care 1996 Jun;14(2):111-5.

What do the numbers 3,4, 8 and 9 have to do with your health and wellness?- BE A STICKLER

You know those little stickers on fruits and veggies? They're called price look-up (PLU) codes and they contain numbers that cashiers use to ring you up. But you can also use them to make sure you're getting what you paid for. If you are interested in staying healthy, here's what to look for:

• A five-digit number that starts with a  means the item is organic. Eating organically—or better yet, biodynamically—grown produce is paramount. This can be identified at the grocery store by a five-digit bar code starting with the number "9," or purchased from your local biodynamic grower.
• A four-digit code beginning with a 3 or a 4 means the produce is probably conventionally grown. For example, regular small lemons sold in the U.S. are labeled 4033, large are 4053; small organic lemons are coded 94033, large are 94053. We cannot emphasize enough the importance of food quality when it comes to the prevention of disease. Sure, a conventionally grown bell pepper (identified by a sticker with a four-digit bar code starting with the number "4") will contain the healthy compound beta-cryptoxanthin, but it will also come with a whole host of cancer-causing chemicals on it. 
• A five-digit code that starts with an 8 means the item is genetically modified (it has genes from other organisms). You won't see many of those because only genetically modified versions of corn, soybeans, canola, cotton, papaya, and squash are now widely sold. And because PLU codes aren't mandatory, companies can label those items as conventional. 

Fighting Inflammation

5 Ways To Reduce Inflammation Naturally


Inflammation is a common disease that often leads to other diseases such as diabetes and heart disease. It is very common in 21st-century life due to increased consumption of processed foods, reduction in natural whole food intake, reduced levels of exercise and exposure to toxins from substances such as alcohol, additives etc.

In order to lead a happy, healthy and pain-free life, it is essential to try to minimize inflammation in the body, especially if you are overweight which can often cause elevated inflammation levels.

In this article, I’ll provide some of the most powerful, research-proven strategies you can apply to reduce inflammation, disease risk and even lose body fat.


1. Start Exercising More To reduce Inflammation


Exercise is one of the best ways to reduce inflammation and prevent it from reaching dangerous levels. Multiple studies have revealed that beginning an exercise program, whether aerobic/cardio or resistance/weight training based, may help improve inflammatory response and reduce pain. Additionally, some evidence suggests that combining the two, (weight training and cardio), might be the best way to fight off inflammation. Interestingly, exercise such as resistance training actually increases substances called cytokines in the body that increase inflammation.  

While that may sound like the opposite of what you want, it’s actually something you need. Small and localized inflammation brought on by exercise is a normal healthy response to the stress of exercising. Exercise is actually seen by the body as a stressor or a threat, which in turn requires the body to respond and adapt. 

In response to the low amount of inflammation that occurs as a result of exercise, a myriad of different processes become up-regulated to help repair and increase the body’s resilience to inflammation in the future. In doing so, this provides a two-fold effect:

1. The body has now grown stronger and become more resilient to pro-inflammatory threats.
2. The process itself, that responds to pro-inflammatory threats, is now stronger and better able to deal with stressors, helping to prevent further inflammation.

In essence, by exercising you’ll increase the strength and efficiency of your immune system to help reduce and even prevent future inflammation.

2. Try Intermittent Fasting To Reduce Inflammation


Intermittent fasting is a fairly new dieting trend that is great for fat loss and helps reduce inflammation. For athletic individuals, intermittent fasting typically consists of 12-18 hours of fasting (through the night and next morning) followed by a period of 6-8 hours of nutrient consumption.

However, if your goal is simply to combat inflammation, you may also want to consider alternate day fasting. This approach consists of one day where you eat as you normally would be followed by the next day where you do a full fasting, consuming roughly 25% of your normal calories.

With normal eating patterns (no fasting), you expose your body to continued food and calorie intake throughout the day. In doing so, you up-regulate processes associated with growth, which may also result in inflammation.

When you fast, virtually the opposite happens, via a process called autophagy, where the body uses a significant portion of the up-regulating processes to aid in cellular repair and recycling of damaged cellular components.

Additionally, this fasting period allows the body to spend time to reduce inflammation, rather than working on digestion and growth.


3. Try a Ketogenic Diet to Reduce Inflammation


The ketogenic diet is also another popular diet that can accelerate fat loss, reduce inflammation and potentially provide anti-
cancer benefits
.
The ketogenic diet consists of consuming a large amount of your calories from healthy fats. Additionally, this is combined with a low to moderate amount of protein and a very low amount of carbohydrates to decrease insulin and boost ketone levels. The typical macro ratio is 75% fat, 20% protein and 5% carbs. Here’s an overview of the food groups:


Interestingly, a few studies have indicated that consuming refined carbohydrates in large amounts (especially combined with excess total calories) is strongly associated with increased inflammation.

Another explanation behind the ketogenic diet and its benefits for inflammation is that increasing ketones in the blood may actually be associated with a reduced inflammatory response. In essence, you are reducing pro-inflammatory foods while increasing intake of foods that help prevent inflammation.


4. Choose The Right Foods To Fight Inflammation

While a number of different lifestyle factors and even genetics can affect inflammation, one of the key causes of inflammation is your diet.

In contrast to how many people eat nowadays, a diet lower in processed carbs and high in antioxidants such as fruits/vegetables is possibly the number one best way to combat and even prevent inflammation.
Foods to combat and prevent inflammation include:

Some Berries
Avocados
Mushrooms
Green Tea
Turmeric
Dark Cocoa

Foods that cause inflammation and should be avoided:

Foods high in added sugar
Trans fats
Refined Carbohydrates
Extensively processed meat

By increasing anti-inflammatory foods while avoiding pro-inflammatory ones, you’ll be able to reduce potential inflammation just by altering daily food you are consuming.


5. Use Fish Oil / Omega-3 To Lower Inflammation

In addition to changing your diet and implementing an exercise program, I also suggest that you use one of the healthiest supplements and fats around, Omega-3 fish oil.
Omega-3 fatty acids are anti-inflammatory whereas Omega-6 fatty acids are pro-inflammatory. If we were to go back 100 years, the ratio of omega 3 to 6 fatty acids was pretty equal and managed to keep inflammatory levels in check. However, we now consume far too many omega 6 fatty acids and only a small amount of omega 3s.

By regularly consuming an Omega-3 fatty acid supplement such as fish oil, you might be able to offset this ratio and decrease the amount of inflammation in your body. Combined with reducing the processed foods listed above and adding in extra omega 3 via supplements you can improve your omega 3 to 6 ratios.

Other food sources include oily fish, walnuts and flaxseeds. Aim to consume around 3 – 5g of omega 3 per day; this can be from a combination of foods and supplements.   Click to Order

The Calcium Myth

The Calcium Myth

Calcium may well be the world's most popular nutritional supplement.
 
Why is that?
 
The main reason for calcium's popularity is just good-old-fashioned Madison Avenue propaganda.
 
For four decades Americans have been the beneficiaries of major advertising campaigns from the dairy industry promoting milk as the ideal food, especially for growing children. And milk's calcium content has been its major selling point. Everyone has just come to accept "on good authority" that calcium is in a class by itself as a nutrient. In reality, despite its high profile, calcium is no more important, or any more likely to be deficient, than many other mineral nutrients.
 
In the last several years, much media hype has been directed to osteoporosis and calcium supplementation.
 
According to an article in Barrons, billions of calcium tablets were swallowed by a misguided American public in 1986 and 1987 in the name of strong bones. Scarcely a few grams is likely to have ever found its way into osseous tissue, as tons of chalk were flushed down millions of toilets.
 
Some nutrition "authority" came up with the notion that a person is in "calcium balance" if they swallow calcium at a rate faster than their bowels and kidneys can dump the stuff. That the gullible public bought it is no surprise. But that health care professionals are as easily duped is a sad state of affairs.
 
My Doctor said I need 1200 mgs of Calcium to prevent Osteoporosis!
 
There are a few little-known facts about osteoporosis that you must understand. The truth is physicians are not helping their osteoporosis patients at all -- even while throwing tons of calcium at their bones. The sad reality is that millions of patients are swallowing billions of calcium tablets, the calcium from which largely ends up being flushed down the toilet.
 
Precious little of this calcium ever finds its way into osteoporotic bone. If you want to really prevent osteoporosis then you must rid yourself of the misconceptions held by all the mass media and mis-informed physicians.
 
Learn these facts:
  • Osteoporosis has almost nothing to do with a deficiency of calcium.
  • There are several other minerals and trace minerals that are far more important than calcium in reversing osteoporosis.
 
You need to get a clear mental picture of what osteoporosis is -- and what it is not.
 
Osteoporosis is NOT a deficiency of calcium in the bone. There is a condition in which the bone structure is intact but there is just a deficiency of calcium -- this condition is called osteomalacia. Osteoporosis, on the other hand, is a breakdown in the matrix of the bone. The matrix is the fibrous protein backbone upon which mineralization occurs in osseous tissue.
 

Have you ever been on a construction site when they were pouring a concrete slab for a floor or a sidewalk? Do you remember seeing the metal rods or mesh onto which they poured the concrete? Well, if we make an analogy between a sidewalk and bone, you can think of the concrete as the minerals of the bone and the reinforcing rods as the bone matrix. What would happen to that sidewalk if they poured the concrete without reinforcing rods? In no time the concrete would crumble and fall apart.
 
What happens to an osteoporotic bone? With the deterioration of the fibrous protein matrix the minerals cannot be held. The bone gradually loses mineral density over time.
 
What happens when you take calcium supplement? Mostly nothing.
 
If the fibrous tissue of the bone couldn't hold the calcium it already had, neither can it hold the calcium supplement. The truth is that osteoporosis does involve calcium but no more than it involves any of the other minerals and trace minerals required for bone formation -- including silica, magnesium, manganese, copper, selenium, iodine, and phosphorus.
 
Each of these minerals is, qualitatively speaking, every bit as important as calcium in bone formation. One very interesting study showed that supplementing with trace minerals with no additional calcium cut the amount of bone loss in half in osteoporosis patients.
 
Are you beginning to realize that you need a little more than a calcium supplement to help your osteoporosis patients? 
 
Don't be fooled by the notion that you will develop osteoporosis without taking a truck-load of calcium. Remember, it takes having a healthy balance of all your essential mineral to prevent osteoporosis.
 
If you want to be confident that you are taking adequate amounts of the essential minerals and more important "absorbing" your minerals, then I encourage you to have an essential mineral blood test Essential Mineral Blood Test.
 
Having the knowledge that you are obtaining all the essential minerals will go a long way in preventing mineral-induced osteoporosis.
 

Reprinted with permission of Dr. Ron Grisanti and the Functional Medicine University

What are Cervicogenic Headaches?

What Are Cervicogenic Headaches?

Headaches are a very common problem that can have multiple causes ranging from stress to trauma.  To make matters worse, there are MANY different types of headaches. One such type is the “cervicogenic headache” (others include migraines, cluster headaches, etc.).

The main distinction between the symptoms associated with cervicogenic headaches and those associated with migraine headaches are a lack of nausea, vomiting, aura (a pre-headache warning that a headache is about to strike), light and noise sensitivity, increased tearing with red eyes, one-sided head, neck, shoulder, and/or arm pain, and dizziness. The items listed above are primarily found in migraine headache sufferers.   The following is a list of clinical characteristics common in those struggling with cervicogenic headaches:

  • Unilateral (one-sided) head or face pain (rarely is it on both sides).
  • Pain is localized or stays in one spot, usually the back of the head, frontal, temporal (side) or orbital (eye) regions.
  • Moderate to severe pain intensity.
  • Intermittent attacks of pain that last hours to days.
  • Pain is usually deep, non-throbbing, unless migraines occur at the same time.
  • Head pain is triggered by neck movement, sustained awkward head postures, applying deep pressure to the base of the skull or upper neck region, and/or taking a deep breath, cough or sneeze can trigger head pain.
  • Limited neck motion with stiffness.

Infrequently, the cervicogenic headache sufferer can present with migraines at the same time and have both presentations making it more challenging to diagnose.

The cause of cervicogenic headaches can be obvious such as trauma (sports injury, whiplash, slip and fall), or not so obvious, like poor posture. A forward head posture can increase the relative weight applied to the back of the neck and upper back as much as 2x-4x normal. Last month, we discussed the intimate relationship between the upper two cervical vertebra (C1 & C2) and an anatomical connection to the covering of the spinal cord (the dura) as giving rise to cervicogenic headaches. In summary, the upper three nerves innervate the head and any pressure on those upper nerves can result in a cervicogenic headache. Doctors of chiropractic are trained to examine, identify, and treat these types of potentially debilitating headaches.

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