Diet, Weight Loss & Nutrition

Does Raspberry Ketone For Weight Loss Work? (DOCTOR THOUGHTS!)

It’s estimated that 30% of Americans are obese and 60% of Americans are overweight. That population represents a target for some companies to go after and influence. Weight loss is a physical process, but weight loss is also an emotional process. You get entangled in a web of badly wanting to lose weight — and you’ll do anything, spend any amount of money to lose weight. We’re here to tell you if one supplement, raspberry ketones, is (or isn’t) effective for weight loss.

What You Need To Know About Raspberry Ketones

Several years ago, some research that was published and then propagated by Dr. Oz on television promised that raspberry ketones were a miracle cure for weight loss. But is that really true?

a bunch of fresh raspberries on a white background

What the science shows is that lipolysis (or fat breakdown) might be more susceptible because of norepinephrine (a hormone). It may also increase a hormone called adiponectin which helps with weight loss, and blood sugar regulation. Studies performed on the test tube fat cells of mice at 100 times the recommended daily dose of raspberry ketones showed that it improved lipolysis through the fat cells being more susceptible to norepinephrin. It also improved adiponectin levels which helps with weight loss and blood sugar control.

healthy fit couple standing with the sea in the background

However, not a single human study has shown benefits for raspberry ketones when taken on its own. There has been one study that showed that a combination of raspberry ketone and a supplement containing ingredients like synephrin, caffeine, or ginseng, did improve weight loss. After six to eight weeks of taking that combined supplement, people saw improved weight loss by 7.8% of fat mass, compared to the placebo or the control group at 2.8%.

Taking raspberry ketones has also shown to increase adiponectin output by 7.88%. But to put things in perspective, exercise alone can increase adiponectin by 260% in just one week.

So, there is something about raspberry ketones that may be effective, but just not when it’s taken on its own. In addition, to get the amount of ketones from raspberries at an adequate dose, you would have to eat 90 pounds of raspberries — and no one’s going to eat 90 pounds of raspberries a day!

trim 14 supplement by zenith labs

If you’re looking to take raspberry ketones, do so combined with other agents that have been shown effective through science and research to help encourage weight loss.

We’ve created an effective weight loss supplement called Trim 14, which includes raspberry ketones and other agents that have been shown to encourage weight loss in humans. Check it out and we would love to hear what you think of it in the comments below!

Looking for ways to shed some pounds? Check out this #1 master tip to help with weight loss — it’s simple, effective, and you can start right away!


If you liked this video/article and found it useful, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere‘, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

My Honest Thoughts On The Keto Diet

My Honest Thoughts On The Keto Diet

Now, we all know that dietary fads come and go and they have for many years. The keto diet (also known as the ketogenic diet) was actually developed almost 100 years ago in the 1920s, specifically for pediatric patients struggling with epilepsy or seizures. It was found to be remarkably effective when patients follow the diet strictly.

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, high-protein, very low-carb diet. The fat to carb protein ratio is typically between 2:1 to 5:1. The caloric intake of fat is typically between 80 and 90%. Carb intake is limited to about 50 grams a day, which is a very low amount.

Fun Fact: The keto diet has been used to help conditions like diabetes, cancer, and schizophrenia.

keto foods on a table with a handbook on the keto diet next to them

The keto diet is used for weight loss. It’s used to change body composition, specifically visceral adipose fat around your belly. A ketogenic diet changes the microbes or the bacteria that grow in your gut in a positive manner that helps with weight loss and brain health. Research done on elite athletes showed that being on a ketogenic diet changed their body composition. It changes your metabolism entirely, and it also changes how your brain, heart, and muscles receive nutrients.

keto spelt out with foods and other keto foods surrounding it

But this diet needs to be short-term, because a high-fat, high-protein diet that’s very low in carbs means that you’re missing out on some important micronutrients. Original researchers knew that a diet like this, long-term, may not be sustainable. In fact, they recommended patients be on this diet for only six months up to maybe two years. There are adverse effects with long-term use of ketogenic diet such as liver problems, gall stones, and vitamin deficiencies.

Honest Thoughts & Recommendations On The Keto Diet

A keto diet can certainly be effective for specific conditions. Whether you’re trying to lose weight, change your body composition, or help other conditions, the keto diet could be helpful. But it can only be used short-term. There are some things you can do to improve the effectiveness of it:

a small piece of butter on a wooden spoon on top of a drink
  1. Add MCT or Medium Chain Triglycerides into your diet. Studies have shown that adding MCT with a keto diet can help you lose weight and change your body composition. It can also help diabetic, cancer, and schizophrenic patients. It’s typically derived from coconuts. You can take MCT oil or an MCT supplement to help boost the effects of the keto or ketogenic diet.
  2. If you plan on being on a keto diet for more than six month, take a multivitamin. This will provide you some of those micronutrients and vitamins (Vitamin B, A, K, D, zinc, magnesium, calcium, potassium) that are typically deficient in a ketogenic diet and what your body needs to metabolize most optimally and most effectively.
a small sign with the words paleo diet on it with different paleo foods in the background

For a more sustainable option, you could consider a paleo diet. A paleo diet includes the high protein and healthy fats, but it also includes some of those carbs with a low glycemic index and that will provide you with the micronutrients that you need to sustain the diet. The paleo diet is a combination of the keto diet with the addition of some healthy, low glycemic carbs that would preclude you from needing to take extra supplements to provide you with the essential micronutrients and vitamins your body needs.

Ultimately, the keto diet has a place for specific conditions, for example with elite athletes. I think it has an important place, short-term. But something closer to a paleo diet seems to be more sustainable, long-term, without the adverse side effects that can eventually occur with a keto diet.

Looking for ways to lose weight? Here are 3 key nutrients that help your body burn fat!


Dr. Ryan Shelton

If you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere‘, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

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The Ugly Truth About Longevity And Conventional Medicine

The Ugly Truth About Longevity And Conventional Medicine

ugly truth in letterpress type on wooden blocksWe’ll be exploring the ugly truth between longevity and modern conventional medicine. Historically, longevity has been defined by something called Vital Statistics, which is run by the CDC every year in the United States. It takes into account things like death rate, infant mortality and life expectancy. Modern medicine has increased life expectancy to about 78.6 years. However, the situation has changed. The most recent report by the CDC shows that the deadliest and most common killers of Americans include heart disease, cancer, accidents, stroke, Alzheimer’s disease, diabetes, pneumonia, kidney disease, and suicide.

aged man holding an hourglassWhen we look at longevity, it’s a mathematical process where we look at infant mortality and life expectancy over time. Modern conventional medicine has done a fantastic job on improving infant mortality and decreasing infections. These used to be the number one killers, but through improved infant care, better maternal care, the development of antibiotics and vaccines, we were able to improve mortality rates. But, again, the conditions have changed. Diseases and the afflicted are not reducing in numbers, they’re only changing in type.

So it’s no longer infant mortality and infection that is skewing longevity and the length of life, but the chronic diseases that now affect us all that are the major cause of death.

Modern Medicine vs. Longevity

modern doctor pressing a high tech glass computer interfaceModern medicine is mostly about control and palliation. It is a reactive type of medicine, not focused on being proactive and preventative. And that’s the ugly truth – that it’s a reactive approach to health. They wait for the disease to come about and then they react to it. It’s not focused on being proactive and preventative. In the case of most other medical care, it’s mainly about control, slowing the advance, reducing distress, minimizing disability, and prolonging death, which are all noble causes, but it’s different than promoting quality of life and improving longevity in beneficial ways.

Longevity is more about the quality and prevention of chronic disease.

old couple jumping in the air at the beachLongevity is bigger than just medicine itself. It’s health promotion, education activities with clean water, nutritious food, clean and disaster-free habitation, proper sanitation, control of pollution, poverty alleviation, empowerment of the deprived and disadvantaged, and lifestyle modifications. It includes a change in world view or a paradigm shift for most physicians. Wellbeing implies the presence of positive emotions and the absence of negative emotions, mature character traits, including self-directedness, cooperating with others, self-transcendence, self-satisfaction, and quality of life. Character strengths and virtues, such as hope, compassion, and courage, are all now measurable by scales.

longevity activator supplement by zenith labsSo this means that conventional medicine needs to have a paradigm shift away from control and palliation to prevention and cure. We’ve developed a masterclass which focuses on longevity, and we use the five pillars of health, diet and nutrition, exercise, balancing hormones, detox, and mind-body relationship. We’ve also developed a supplement called Longevity Activator, which actually helps to transform your genes and the pathway that you take in longevity to provide a better quality of life.

 

Dr Ryan SheltonSo, again, this involves a paradigm shift looking more on prevention being proactive and looking towards cures.

Be sure to check out my other videos. I’ve made some on high blood pressure, diabetes. Give us your feedback and ideas. I always want to hear what you’re interested about, so I can help educate you on health and wellness.

Thanks so much for joining me. Again, my name is Dr. Ryan Shelton.

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Drink This Superfoods Smoothie Daily For Fast Weight Loss (NON NEGOTIABLE!)

If you want to lose weight and lose weight fast, here’s a superfood weight loss smoothie that can help you do it in no time at all. Drink it at least once a day, if not twice a day, and start to see results. This smoothie for weight loss, energy boost, and detoxification cannot be beaten!

What’s in this Superfoods Weight Loss Smoothie?

Avocado

half an avocado against a white background

The recipe starts out with half an avocado. Avocado is a wonderful source of fiber, monounsaturated fats (so it helps you feel full), potassium, and minerals. It’s a superfood in itself for sure!

 

 

 

Banana

fresh sliced banana on a wooden boardThen, we add a banana. Unlike other weight loss smoothies out there, this one not only helps you lose weight, but it also helps with energy levels and liver detoxification.

 

 

 

Berries

blueberries, raspberries, blackberries for superfood smoothieThe next ingredient is berries. Frozen berries are preferable, but you can use fresh berries. Any type of berries will do – strawberries, blackberries, blueberries, or raspberries. With frozen berries, the freezing process actually helps to break down the cellular walls, making those antioxidants, proanthocyanidins, and all those powerful nutrients in those dark berries more bioavailable. This means they are absorbed into the body more easily.

 

Almond Butter

top down view of a jar of almond butterThe next ingredient here is about two tablespoons of almond butter. You can use peanut butter, but almond butter has more vitamin E, more selenium, and a better profile of healthy fats.

 

 

 

Chia seeds and Flaxseeds

white porcelain dishes filled with different seedsDid you know that you actually cannot lose weight without healthy fats like omega-three fatty acids? This recipe contains two different seeds that are rich in these healthy fats. Chia seeds are a great source of omega-three fatty acids and fiber that will aid you in your weight loss goals. Flaxseed is another great source of omega-three fatty acids, plus fiber and lignans.

 

Coconut milk

glass of coconut milk with fresh coconuts around itFor the liquids, we have coconut milk. Coconut milk is high in something called “medium chain triglycerides” (or MCT). Medium chain triglycerides have been shown to help people lose weight, feel more full, and help the liver to process fat.

 

 

Kefir

white glass filled with kefirYou can use yogurt but this recipe calls for Kefir because it has higher amounts of healthy probiotics than yogurt. Recent studies have shown a clear relationship between healthy bacteria growing in the gut and its disparity to the development of obesity. Obese patients and clients of mine have a different gut bacteria culture growing than those who are thinner. Kefir is great because it’s power-charged with probiotics that support healthy bacteria in your gut.

 

Pure Greens Super Food

bottle of pure greens superfoods supplement

Now, here’s the secret ingredient: the Pure Greens Super Food supplement. It contains some of the best herbal and fruits and vegetable products out there, with 57 superfoods in one superfood drink. It’s a combination of a:

  • Herbal blend using a number of herbs which help to detoxify the liver.
  • Fruit and vegetable blend providing those powerful antioxidants to help with weight loss and energy levels.
  • Probiotic blend to help support the existing probiotics in either the yogurt or the Kefir that you eat.
  • Mushroom blend to support the immune system and energy levels.
  • Enzyme blend to support the digestive process.

Conclusion

You can use this superfood weight loss smoothie as a meal replacement for breakfast, if not breakfast and lunch. Combined with a healthy diet, movement, or exercise program, you will lose weight!

We also have another smoothie specifically targeted for individuals with diabetes. Check that out if you, or your friends, or any loved ones have diabetes.

 

Dr Ryan Shelton

Thanks so much for tuning in. Make sure to like us. Hit the bell, subscribe to notifications, share it with your friends. Tune in again.

My name is Dr. Ryan Shelton, I believe in the original meaning of the word doctor, which is as teacher. We’ve made this channel to make sure that you’re educated about your health, well being, and wellness.

Thanks so much.

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What Positive Benefit Could Drinking Lemon Water Daily Have

What Positive Benefit Could Drinking Lemon Water Daily Have (DOCTOR RESPONDS!)

Fads come and go — that is the definition of a fad. In medieval times, it was about putting leeches on your body to suck out bad blood and poisons. Recent health fads include taking placenta pills, doing oxygen injections, hot pants that women and men wear to reduce fat in certain areas, daily juicing, apple cider vinegar, e-cigarettes, and of course fad diet, upon fat diet, upon fad diet.

With so many health fads inundating the internet nowadays, it’s hard to know which to follow and which to ignore. One that has its merits according to science, is drinking lemon juice daily.

Benefits of drinking lemon water

two glasses of water with lemon slices in it

There’s no science supporting the claim that e-cigarettes are better than regular cigarettes. Nor that oxygen injections work, that placenta pills boost your immune system, or that hot pants can systematically target certain areas to help you lose weight. There’s no science showing colonics, juicing, or apple cider vinegar are helpful. However, in our research, drinking lemon water every day may have some benefit. Here are some benefits of drinking lemon water:

  1. High in vitamin C. We know that lemons are high in vitamin C, which is a boost for immune health.
  2. Detox and helps digestion. We know that taking lemon water can help with detoxification of the liver and digestive health.
  3. Anti-inflammatory. We also know that it can be anti-inflammatory, and help with inflammatory issues like joint pain. Lemons are also high in antioxidants and may in fact help with kidney stones.
  4. Hydration. Drinking water improves hydration, but some people simply don’t like the taste of water. So adding lemon into your water can help with the flavour and hydration.

There are a couple of myths about lemon water alkalizing the body — that’s just not true.

glass of water with lemon inside on a wooden board with other lemons around and a grater

Keeping homeostasis in the body means needing keep a very narrow PH in the blood and cells. So taking in lemon water does basically nothing to alkalize the body. It has no effect in treating cancer and no effect in increasing IQ levels. No study has shown that drinking lemon water improves the outcomes of a weight loss regimen either. Now, drinking water can attribute to these effects, but the addition of lemon to the water has no proportional positive effect.

Tips for drinking lemon water

Now, a couple of keys about drinking lemon water:

teacup with water inside and a wedge of lemon
  • Drink your lemon water warm.
  • It’s best to do it on an empty stomach, say first thing in the morning or before meals. It’s not as effective if you take it with a meal, or after a meal.
  • Make sure that you rinse your mouth with pure water after consuming the lemon water. Lemons are acidic and over time with chronic use they can start to break down the enamel of the teeth. So doing a simple rinse with pure water after consuming lemon water is an important step to maintaining dental health.

Do you practice drinking lemon water daily? Has it worked for you? I would love to hear your feedback and how lemon water has or has not helped you. Leave your comments below!


Dr. Ryan Shelton of zenith labs

If you liked this video/article and found it useful, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

The #1 Master Tip to Help with Weight Loss

The #1 Master Tip to Help with Weight Loss

 

Want to know the number one tip to help with weight loss? It’s actually really quite simple – eat breakfast.

Master Tip to Help with Weight Loss

fried egg in an iron pan on a wooden table with broken egg shells and pieces of bread next to it

Multiple studies across the world have shown that eating breakfast, particularly a breakfast high in protein and fat that provides calories in the morning hours, can help with substantial long-term weight loss. Conversely, people who skip breakfast have been shown to be more likely to gain weight over time. And the reason for this is quite simple: If you skip breakfast, you’re more likely to eat more later in the day. You’re also more likely to have a larger dinner, which is directly associated with weight gain.

Eating calories at breakfast might seem counter-intuitive to weight loss, but studies have shown this to be effective. When you eat breakfast, it affects the hormones ghrelin and adiponectin that help you lose weight.

woman wearing a pair of oversized jeans and holding the waistband to show size

So, the number one master tip to help with weight loss is: Don’t skip breakfast. Eat breakfast every morning, and in fact, let breakfast be the largest meal of your day. You can have light lunches, and then make dinner your smallest meal of the day.

 

 

Dr Ryan SheltonThanks so much. I’ve posted several other videos. Make sure that you check them out and make sure that you like it, share with your friends and loved ones. 

Make sure that you hit the bell and subscribe to notifications, so that you can see future posts, later this week and next week and beyond.

Thanks so much. I’m doctor Ryan Shelton.

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3 Key Nutrients That Help Your Body Burn Fat

3 Key Nutrients That Help Your Body Burn Fat

Since the 1940s, the majority of strategies and products out there are focused around appetite suppressant and appetite control. Whilst it’s important to control your cravings and appetite as part of a weight loss program, there are other strategies to help you burn fat internally. This means not just restricting the calories you eat, but also helping your body burn current fat stores.

There are three key nutrients that will help your body do this, and we’ll be looking at them more closely here.

 

3 Key Nutrients That Burn Fat

1. Chromium

an ipad with the words chromium in bright red on a table, and ginger, lemon slices and supplement pills scattered around itThe first of these nutrients is chromium. It’s actually also known as glucose tolerance factor. When it comes to weight loss, blood sugar is the root culprit and insulin is the target hormone that tells your body to store calories. So, if we can get better control of glucose and insulin, then weight loss will happen much more easily.

Chromium actually binds to amino acids and helps your body absorb them. Chromium has been found in both Type 1 and Type 2 diabetes to help people lose weight. It decreases fasting blood glucose, hemoglobin A1C, and insulin resistance. So on top of controlling your appetite and cravings, you can also change your body’s metabolism so that you’re not storing fat but burning fat instead.

2. Alpha Lipoic Acid (ALA)

Alpha Lipoic Acid (ALA) molecular diagramThe second nutrient is ALA. It’s found in meat, spinach, cruciferous vegetables, carrots, beets, and root vegetables. Alpha lipoic acid helps to moderate glucose and insulin levels in your body. It has also been shown to help with neuropathy in individuals with high blood sugar. It improves insulin sensitivity which affects how your body responds to the calories. It encourages your body to burn fat instead of storing it.

 

3. Milk thistle

milk thistle plant on a white surfaceThe third is not actually a nutrient, it’s an herbal agent called milk thistle. Milk thistle has been shown, in multiple studies, to improve blood sugar and insulin sensitivity. There is a component of milk thistle called silymarin. One study has shown that intaking milk thistle for just 45 days decreases blood glucose by 11%, and insulin by 14%. Improving blood glucose and insulin is important in helping your body burn fat. Milk thistle has the added benefit that it protects the liver and improves liver function for blood glucose.

trim-14-lysine supplement by zenith labs

We’ve actually developed a supplement called Trim 14 which includes these ingredients, and also some appetite suppressants. I encourage you to check that out. It’s highly effective for the patients that have used it so far. So, again, these are the three key ingredients that help you burn fat. Not restrict calories, not restrict appetite, not control cravings. We can do that through the supplement. But look at these three nutrients that have the ability to change the body’s way of dealing with blood sugar, with insulin, and whether or not we store fat or we’re burning fat.

 

Dr Ryan SheltonMake sure to share this with your friends and loved ones. Check out some other videos that I’ve created about weight loss and about diabetes, and offer your feedback and ideas.

I believe in the original meaning of the word doctor, which is ‘docere’. It means teacher. So, I’m here to teach you how to become optimally well and healthy.

Thanks so much. I’m Dr. Ryan Shelton.

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3 Longevity Superfoods to Help You Live a Longer Life

Do you want to live a longer, healthier, happier life? We’re going to reveal three food groups that are really important for promoting health, longevity, and anti-aging.

3 Superfoods For A Longer Life

1. Berries

different types of berries such as blackberries, blueberries, raspberries, strawberries etc.

All types of berries are amazing longevity superfoods, whether they be blueberries, blackberries, raspberries, strawberries etc. Those bright colors in berries are packed full of antioxidants and proanthocyanidins that can help fight the aging process. Eat at least a couple of servings of berries every single day.

2. Cruciferous vegetables

different types of cruciferous vegetables such as broccoli and kale in a wooden bowl

Also known as the brassica family of vegetables, cruciferous vegetables include Brussels sprouts, cabbage, cauliflower, bok choi, broccoli, mustard greens, and kale. These are superfoods, not only to help the liver to detox from the ubiquitous environmental toxins that we’re all exposed to, but they also help to keep your DNA telomeres long and to prevent the aging process.

3. Nuts and seeds

top down shot of different nuts and seeds on a wooden table

This one may surprise you but nuts and seeds contain incredible amounts of essential fatty acids (like Omega-3 fatty acid), and are also really high in minerals. Many Americans are deficient in minerals like calcium, zinc, and magnesium, and eating at least a couple of servings of nuts or seeds each day could help you get your daily required intake. You could have walnuts, almonds or pistachios as a snack, mix flax seed in your breakfast oatmeal, or sprinkle chia seeds over yogurt.

Pure Greens supplement by zenith labs

We’ve actually created a couple of supplements to help with longevity. The first is called Pure Greens. It is a power-packed green powder that you mix with water or juice which contains super high concentrations of berries, cruciferous vegetables, and extracts from nuts and seeds. We’ve also created an anti-aging supplement called Longevity Activator, which is a daily supplement you can take to change the pathway of your DNA and genes.

If you have any questions or comments about the anti-aging process, please get in touch with us in the comments below. We’d love to hear from you about the techniques and tools you use to stay young, and what you do to lead a healthy, happy life.

Want more longevity tips and tricks? Check out Dr. Shelton’s Favorite Anti-Aging Tip here!


Dr. Ryan Shelton of zenith labs

If you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere‘, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

eggs

Is Eating Eggs Healthy? (DOCTOR RESPONDS!)

Here’s a pretty common question that keeps coming up: Is eating eggs healthy for you? This conversation came up in the 1970s, 1980s, and 1990s, when doctors and researchers showed that cholesterol had a link to cardiovascular disease, stroke, heart attack, diabetes. But new research has shown that dietary cholesterol intake has very little to do with your risk factors for those chronic diseases.

Cholesterol and chronic diseases

doctor holding up sign that says "chronic diseases"The body produces cholesterol, but it is not the underlying culprit for all of these chronic issues. Inflammation is the real culprit, causing damage to blood vessels. The body uses cholesterol as a “paste” of sorts to try to protect itself from further damage.

There was a lot of interest in the ’70s, ’80s and ’90s about dietary cholesterol intake, and, of course, eggs have a considerable amount of cholesterol, specifically in the yolks. But research in the last decade has clearly shown that the intake of eggs has virtually no increased risk factors for chronic diseases such as cardiovascular disease, diabetes, stroke, and Alzheimer’s.

Are eggs healthy?

white and brown eggs laid out on a white tableWe know that eggs are a complete protein. They’re high in choline and lutein, both of which are great for eye health, nerve transmission, and cell signalling. One study showed that the intake of eggs on a daily basis had no effect on plasma cholesterol or blood cholesterol. Another study has shown that the daily intake of eggs has no effect on increasing risk factors for cardiovascular disease and metabolic syndrome. Another study in Korea showed that the daily intake of eggs actually decreased the risk of metabolic syndrome.

good HDL cholesterol to bad LDL cholesterol One study done on a Mediterranean cohort showed that there were no changes in blood cholesterol or triglycerides. Another study has shown that the daily consumption of eggs actually improves the good HDL cholesterol to bad LDL cholesterol ratios.

Another cool study has shown that eating the whole egg, both the yolk and egg white, actually improves your body’s potential to increase muscle protein.

So, avoiding the yolks, which is higher in cholesterol, may diminish that effect.

woman standing next to oversized egg with nutrition facts on itWe know that certain proteins (like red meat) increase the risk factors of cardiovascular disease and diabetes, but studies have shown that eggs do not. They are a complete protein, and high in nutrients like choline and lutein.

Whilst eggs are healthy to eat, you should still try to limit it to one egg per day, seven per week.

 

human hand with a stop sign on it above text "high cholesterol"If you suffer from high cholesterol, you may want to talk to a physician about limiting egg consumption a little more. But the research shows that consuming approximately one egg per day has no negative effect on cardiovascular disease, diabetes, or Alzheimer’s.

 

 

 

egg omelette with fresh parsley and side salad on a red checkered tablecloth

Of course, it also depends on how you cook them. Boiling is a simple healthy way to cook and eat eggs. It doesn’t have all of the added fat when you fry an egg. Scrambled eggs are great too because you can include vegetables in the mix that have antioxidant effects. Just remember — eggs are healthy. Don’t be scared of them!

 

Dr Ryan Shelton

 

Thanks so much for tuning in. I want your feedback. I want more ideas and questions. I love it when these questions come in.

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We post each and every week to help with your health and wellness. I’m Dr. Ryan Shelton.

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The Truth About Intermittent Fasting For Quick Weight Loss

The Truth About Intermittent Fasting For Quick Weight Loss

There is a lot of information about weight loss on the internet. How do we lose weight? What’s the secret to losing weight fast? We’ll explore the truth about intermittent fasting for weight loss, and focus on the difference between intermittent fasting and chronic caloric restriction.

Quick History of Intermittent Fasting

thin fit woman in underwear bottom holding a measuring tape around her thin waist

Since the earliest antiquity, we have learned from historians and archaeologists that intermittent fasting has been a part of human civilization for millennia.

First, it was based on evolution. Our ancestors only ate when they were hungry and when they could find food. So, when they got hungry, they found food, ate, got hungry, found food again, and ate again. That was one of the earliest forms of intermittent fasting in humans. Eventually, civilization occurred and things changed. We grew our own crops and reared our own livestock so food became more readily available. We didn’t need to fast anymore as we had access to food.

Intermittent Fasting vs. Chronic Caloric Restriction

hand turning dial to reduce calories per day

Chronic caloric restriction is an effective weight loss method that requires you to reduce calories every day, seven days a week, four weeks a month, 12 months a year. Most people aren’t satisfied with that, as they have to eat less food all the time. We all know about fad diets, but science and history tells us that intermittent fasting can be as powerful, and maybe even more powerful than chronic caloric restriction.

 

How Intermittent Fasting Helps Weight Loss

graphic image of macrophage immune cells

Interesting studies have shown that intermittent fasting can change how macrophages (immune cells) act around adipocytes (fat cells). It can actually change how fat cells release fat in a very different way than chronic caloric restriction. Studies have shown that intermittent fasting changes microbiota, or the good bacteria that grows in our gut. Microbiota is important for weight loss, brain health, immune health, and other processes that help you be stronger and live longer. Intermittent fasting can improve insulin levels, blood pressure, blood sugar, sleep patterns, cholesterol, and triglycerides. Eight human trials have shown that intermittent fasting can be as effective, if not more effective than chronic caloric restriction.

This is typically done in cycles of what’s called “five-and-two”:

  • For five days, eat normally and healthfully. An example would be to follow a Paleo diet which is high in protein and low in carbs and sugars.
  • Then, for the next two days, eat less and restrict your calories to 300, 400, or 500 calories.
  • Repeat for five to seven cycles.

After five to seven cycles (which may take a month or two) of five-and-two, you will lose weight. By eating healthy food, good fats, and good proteins, you’ll lose weight and help your blood sugar and blood pressure levels.

There are certainly fad diets out there that can help you lose weight. But, if you do the five-and-two, and those two days consist of a 75% reduction in your calorie intake, it is potentially more powerful and gives you better benefits than other diets out there.

 

Make sure that you check out my other videos on weight loss, on blood pressure, on blood sugar.

Share this with your friends, with your loved ones. Like it, subscribe to the notifications so that you get more information each and every week.

Dr Ryan Shelton

We’ve developed a supplement called Trim 14 that, when incorporated with intermittent fasting, can help you lose weight by changing your metabolism, and really reversing you back to the biology that we evolved with.

I’m so proud to accept you into my community. I hope that you check in more and more and more, because this is about educating you on your health and wellness.

Thanks so much. I’m Dr. Ryan Shelton.

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