Posts Tagged ‘diet’

diet

Antioxidants The Good, The Bad And The Ugly!

Antioxidants: The Good, The Bad (And The Ugly!)

You’re probably like over two-thirds of American who take at least one dietary supplement every day, and if you look at the ingredients of that supplement, it probably contains at least one antioxidant. However, if you take just one antioxidant or the wrong kind of antioxidant, it may cause more damage than good.

Antioxidants: The Good, The Bad (And The Ugly!)

How are Free Radicals Affecting You?

word cloud of free radicals and health We are constantly inundated by free radicals from our environment and within our bodies. We each have over 37 trillion cells, plus bacteria and microbes, but free radicals are always stealing electrons in an attempt to stabilize themselves. In doing so, they begin a chain reaction which can damage cell membranes, mitochondria, and alter your DNA. If left unchecked, it can wreak havoc on your body, affecting your immune system, accelerating aging, and making you more vulnerable to chronic diseases like cardiovascular disease, diabetes, Alzheimer’s, and vision and hearing changes.

Our bodies can counterattack by generating antioxidants to extract free radicals and help protect us. We also have enzyme systems like catalysts, superoxide dismutase, and glutathione paroxetine, and thioredoxin. There’s a catch though. Those electrons have to go somewhere out of the body so they’re not causing damage.

array of foods high in antioxidants

Consuming an antioxidant-rich diet full of fruits and vegetables, essential fatty acids, and functional foods can play a positive role, but many of us need additional support from dietary supplements. The buzz around antioxidants took off in the early ‘90s as the connection between oxidative damage, chronic inflammation, and chronic disease became increasingly clear. Additionally, studies came out showing that individuals who consumed a high content of antioxidants in their diet through fruits, vegetables, and fatty acids were at a lower risk of chronic disease than those individuals who did not.

Marketers began adding antioxidant-related claims to all sorts of foods and beverages, so in 1997 the FDA introduced rules about having to be specific with labeling. Companies had to list the antioxidants specifically as Vitamin C, Vitamin E, lutein, zeaxanthin, beta-carotene, lycopene, polyphenols, proanthocyanidins, quercetin, or catechins.

Antioxidants don’t work in the same ways but rather work together as a matrix, always regenerating and recycling. For instance, if your cellular membranes are being attacked by free radicals, essential fatty acids and vitamin E can help rid your body of those electrons while quercetin or ubiquinol can take care of those free radicals. Each antioxidant has its cycle of regeneration so if you’re taking just one antioxidant, you’re not paying attention to all the different pathways and cycles. Instead of relying on marketing claims, you need to figure out which supplements are worth your money and time.

What Kind of Antioxidants Should You Take?

senior woman struggling with joint pain in her knees

You should take a specific supplement based on your individual health goals. A 60-year-old with joint pain has different needs than a 30-year-old who’s struggling with sleep and insomnia. Looking specifically at mitochondria, which are in every cell of your body and are the energy producers. When mitochondria are damaged by free radicals, you experience changes in your sleep, muscle strength, aging, thyroid, and lipids. You can experience diabetes, cardiovascular disease, and dementia. One in 5000 individuals are affected by free radical damage to mitochondria, and making sense of all the information out there can be overwhelming.

breakfast foods with antioxidants and supplements

There’s a ton of conflicting information online and much of it is pushed by people trying to sell you specific supplements. It’s important to remember that antioxidants work as a team and if you’re not getting the full team, you may be causing more harm than good. When it comes to your diet, focus on eating the rainbow – eat nine servings of five colors of fruits and vegetables every day.

You should feel empowered on your journey to better health and part of that is taking the right supplements. Be sure to take a multi-antioxidant supplement so it can protect you from the damaging effects of free radicals.


Dr. Ryan Shelton of Zenith LabsIf 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!

 

 

 

Acid reflux remedy and what to do about it

Acid Reflux Remedy and What to Do About It

When struggling with acid reflux, also known as GERD, some individuals experience it as heartburn. Other individuals end up with chest pain, throat pain, regurgitation of food, a sour taste in their mouth, coughing, hoarseness, or wheezing. If the acid makes it too far up the esophagus, dental erosion can be a problem too.

Acid Reflux Remedy and What to Do About It

Acid reflux is more common than you think

senior man with a hand on his chest experiencing heartburn

As a doctor, I cannot tell you how many times my patients have complained about acid reflux. I call it an ‘out the door’ symptom because patients typically come in for high blood pressure, a skin rash, menopausal symptoms, or hair loss and as they’re walking out the door, they’ll add in, “By the way, I have acid reflux too.”

Acid reflux is quite common. 10% of people experience it daily, 30% experience it at least once a month, and 20% deal with it twice a week. Many people who struggle with acid reflux take medication for it, such as antacids or proton pump inhibitors. However, taking antacids daily has been shown in studies to cause a 200-600% increase in esophagitis.

Proton pump inhibitors do nothing for H. pylori, common bacteria that thrives in stomach acid, and yet these inhibitors are two of the top five over the counter medications purchased in the United States. Acid reflux is so common that it’s become a five-billion-dollar annual industry.

What causes acid reflux?

young man holding his stomach feeling acid reflux

Acid reflux is due to the lower esophageal sphincter, a ring that causes pressure on stomach contents to keep those contents down and in the stomach. There are several reasons the lower esophageal sphincter, or LES, can become relaxed and allow stomach acid to come up into the esophagus.

The stomach is lined with mucus to protect itself from the naturally occurring acids it produces to digest your food, but your esophagus is unfortunately not. When the naturally occurring acids are regurgitated up into the esophagus, acid reflux occurs.

How can you prevent acid reflux?

man refusing to eat a burger

Certain foods relax the LES and cause negative effects, such as saturated fats, alcohol, sweet and sour foods, spicy foods, tomatoes, citrus, and coffee. Other foods to avoid are canned good, fast food, fried foods, dairy, chocolate, mint, and gluten. Limit these foods in your diet and increase your intake of fresh or frozen produce instead.

Diets and acid reflux reactions are different for every individual. The best thing to try is an elimination challenge diet where you eliminate all potentially problematic foods for three or four days. After a few days, you can reintroduce each food item one by one, a few days apart, to see which foods are causing or contributing to your acid reflux.

illustration of the digestive system and DNA

Stress can also contribute to acid reflux problems. The entire gastrointestinal tract is known as the enteric nervous system, nicknamed the ‘little brain.’ There are so many nerves that interact between the gut, the digestive system, and the brain.

In fact, there are more serotonin receptors in the gut than there are in the brain. If you feel stress, anxiety, depression, then you’ll be able to feel it in the bowels, stomach, and intestines.

There were a couple of studies done in the 1920s and 1930s around factory workers who switched to office work. There was a dramatic increase in the number of acid reflux patients because they were stressed out. Since they switched from working with their hands to working with their brains, the stress caused an increase in acid reflux. Another study completed around 9/11 first responders showed that a quarter of them developed acid reflux, likely due to the stress of the event.

True Digestion supplement by Zenith LabsWe can see that both diet and stress play a role in acid reflux. At Zenith Labs, we’ve created a supplement called True Digestion. It contains zinc, since zinc deficiencies can cause mucosal damage and lower acid production. True Digestion also contains mucoligens like alginate, slippery elm, marshmallow, and DGL. One study has shown that alginate showed an 81% improvement, which is considerably better than antacids or proton pump inhibitors. Our supplement also contains barberry, which attacks the H. pylori in your gut that contributes to acid reflux. On top of all that, True Digestion also contains the other important digestive enzymes: amylase, protease, lipase, lactase, phytase, cellulase, invertase, and maltase. It’s a fantastic supplement and people are reporting tremendous benefits from taking it.

For some reason, treating acid reflux is an afterthought for most people. So many people just accept it as part of life, but you don’t have to. You need to value every warning signal your body gives you because it’s a disruption in your health.


Dr. Ryan Shelton of Zenith LabsIf 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!

 

 

 

Sirtuin and how it effects the aging process

Sirtuin and How it Effects the Aging Process

You’ve probably heard this advice your entire life: you have to live each day to the fullest. Treat each day as a special day and as if it were your last because life goes by fast.

Since the beginning of civilization, humans have looked for the Fountain of Youth in an effort to slow down the aging process. In the United States alone, the antiaging industry takes in over $50 billion a year.

Sirtuin How it Effects the Aging Process

woman's face through the aging processAs the Human Genome Project came to a close a couple of decades ago, scientists discovered an important enzyme called sirtuin, which helps slow down the aging process when it’s activated. There are multiple theories and mechanisms of aging, but sirtuin is a key enzyme in the aging process.

Sirtuin is a highly conserved enzyme, meaning that it’s followed evolution and been found in plants, ants, worms, giraffes, elephants, monkeys, and humans.

The enzyme is highly conserved because it plays a key role in deciding which pathway your DNA and genes are expressed through.

a strand of DNA As a biological catalyst, enzymes accelerate chemical reactions and sirtuin acts as a guardian of genome repair mechanisms. Sirtuin regulates metabolism, transcription of genes, and stress resistance, and it also decreases mating factors, maintains telomeres, and stimulates autophagy. Autophagy acts as a mechanism of repair and maintenance by degrading intracellular proteins, organelles, and membranes. You can think of it like taking out the trash and recycling.

samples of telomere length lossRemember how there are two pathways that genes can be expressed? One pathway is growth and reproduction, where a cell replicates and produces other cells. The other pathway is protection and maintenance. Sirtuin pushes the genetic expression towards protection and maintenance. Sirtuin also maintains telomeres, which caps the ends of DNA. This is important because as telomeres shorten, the aging process accelerates.

With the expression or activation of sirtuin, there’s a 30% increase in lifespan, but with deletion of the gene or enzyme, there’s a 50% decrease in lifespan. Science has also shown that restricting calories can lengthen your lifespan, and sirtuin mimics caloric restriction.

Sirtuin can trick your genes into thinking they’re getting fewer calories even when you’re not. This special enzyme is involved in glucose metabolism, fat mobilization, lipid metabolism, vascular tone, resistance to neurodegeneration, circadian rhythms, and the aging process.

Longevity Activator supplement by Zenith LabsThere are several natural substances you can take to promote the activity of sirtuin, including resveratrol, piceatannol, pterostilbene, fiseten, and melatonin. On the other hand, there are several things to avoid because they inhibit sirtuin, including increased caloric intake, increased weight, high blood sugar, and smoking. If you want to slow down the aging process, you’ve got to do everything you can to activate sirtuin in your system.

Zenith Labs has created a supplement called Longevity Activator, which contains several ingredients to help promote the activity of sirtuin. If you want to learn more about antiaging in particular, visit a website called Digital Ageing Atlas which covers all the influences and consequences of aging.


Dr. Ryan Shelton of Zenith LabsIf 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! 

 

 

  

bloating

Top Foods That Bloat You (Stay Away!)

 

Do you struggle with intestinal gas and bloating? If the answer is “yes”, then read on. Learn about some of the most common causes of gas and bloating, top foods that contribute to gas and bloating, as well as what to do about it.

A recent study of 20,000 people showed that between 30-40% of them had experienced abdominal gas and bloating at least once in the previous three months. It is a very common issue many others like you have had to deal with. Intestinal gas and bloating can be physically uncomfortable. It can also cause physical distress and be embarrassing and awkward in social situations. If you’re able to hold flatulence and gas in, it causes more abdominal distention. If you’re brave enough to release it in a public environment, it can be an embarrassing phenomenon and cause emotional stress. Overall, it’s not a very nice situation.

Causes of bloating

woman holding a question mark around her abdominal areaThere are a number of causes for intestinal gas and bloating. It can be due to:

  • Low stomach acid
  • Poor output of digestive enzymes from the pancreas and liver
  • Parasites
  • Dysbiosis
  • Overgrowth of bad bacteria or yeast
  • Constipation, irritable bowel syndrome
  • Emotional distress like anxiety.
  • Food allergies

glass of milk, kiwi, lemon, chocolate, orange, and strawberries with a yellow tape across them saying "allergy"One of the most common causes of intestinal gas and bloating is actually food allergies. About 30-40% of individuals suffer from food allergies. Food allergies can be identified and avoided, and there are a number of ways to do this. There are blood tests and digestive tests you can do. The gold standard is something called “The Food Allergy Elimination Challenge Diet”. This is where you systematically eliminate foods from your diet for a minimum of four days (though 5-10 days is recommended). Then, one-by-one you slowly reintroduce each food to “challenge” your system and see which of those foods may cause gas and bloating.

The most common food allergies include wheat, gluten, dairy, corn, soy, coffee, tea, carbonated beverages, as well as certain types of fruits and vegetables.

woman holding her bloating bellyAny simple sugars can cause gas and bloating problems too. Simple sugars get into the digestive tract and can undergo fermentation. Fermentation is a process where yeast and bacteria in the intestine produce gas, and that gas translates into intestinal gas and bloating.

Dairy is a common food that causes gas and bloating. The sugar, lactose, is responsible for this. Some individuals lack the enzyme, lactase, which digests lactose, and when you do not digest that sugar it goes on down into the intestines and causes the fermentation process. Gluten-containing foods is another very common causative factor of gas and bloating.

Many individuals find that eliminating dairy and gluten foods is an enormous first step into reducing intestinal gas and bloating.

fodmap foods laid out on a tableResearchers have shown that individuals who avoid dietary FODMAP (Fermentable Oligo-, Di-, Mono-saccharides And Polyols) foods see a considerable reduction in the amount of intestinal gas and bloating. FODMAPs are actually short-chain carbohydrates that are osmotically active and fermentable. That means that when they’re in the intestines they alter the exchange of fluid within the intestines, and they cause the fermentation process which exacerbates gas and bloating. A common example of a disaccharide would be lactose, that sugar that’s found in dairy products. A common example of fructose would be honey and fruits. A common example of polyols would be sorbitol, which is found in many types of chewing gum, and also stone fruits such as apricots, plums, peaches, pears. An example of fructans, which is part of the dietary FODMAPs, include wheat, the allium family of vegetables, asparagus, and foods that are high in chicory. An example of high galactan foods would be beans and legumes and cabbage. Eliminating foods on the dietary FODMAPs list may be a clue into reducing your gas and bloating.

Probiotic T-50 by zenith labsHerbal products have been taken for centuries to help with intestinal distress, intestinal gas, and bloating. The most common ones include peppermint, fennel, caraway, chamomile, lemon balm, and ginger. Also, consider taking a high-dose probiotic to help restore healthy flora in your gut. At Zenith Labs there is a very potent probiotic called Probiotic T50, which contains 50 billion organisms of very high quality. If you’re looking for a good probiotic, that is one you should definitely check out.


dr ryan shelton of zenith labsIf 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!

 

 

 

Vegan Diet Benefits and Risks

Vegan Diet Benefits and Risks

 

People around the world implement a variety of dietary and nutritional plans to achieve and maintain their health and wellness. Often, these choices can vary from one culture and set of traditions to another. Some dietary strategies focus on fats or other trending topics, and as a result, they come and go quickly. Other dietary strategies, such as the vegan diet, have more staying power.

vegan wrap with avocado and carrots

We’re going to talk about the potential benefits and risks of choosing a vegan diet. People choose to be vegan for a variety of reasons such as tradition, culture, ecological reasons, or ethical beliefs. Some people choose to be vegan simply because, based on several studies, it’s good for your overall health.

Vegan Diet Benefits and Risks

My Experience as a Vegan

man chopping vegetables on a cutting board

I personally have experienced being a vegan. 25 years ago, when I was a freshman in university, I went through a personal tragedy that made me want to be a vegan. My grandfather died of a heart attack much too early in his life. I had watched him eat a lot of fried foods and meats, and as an aspiring scientist, my first instinct was to look up dietary research. Sure enough, I found several articles that showed how being a vegetarian or vegan can reduce major risk factors for cardiovascular disease and some types of cancer.

I was only a vegan for one year because as a freshman in college, I found it difficult socially to keep up with. My friends wanted to go out to eat hamburgers and hot wings, so I often found myself on the outside looking in. I chose to gradually reintroduce meat in a responsible way and that choice has stuck to this day. I eat a lot of fruits, vegetables, nuts, seeds, healthy proteins, and healthy fats. When it comes to protein and dairy products, I make smart and ethical choices around what I choose to consume.

Being a Healthy Vegan

vegan protein sources like tofu, beans, and nuts

There is a healthy way to be a vegan as well as an unhealthy way. Some people switch to veganism and end up consuming primarily refined carbohydrates, thinking they’re making healthy choices. Unfortunately, that can lead to deficiencies in micronutrients like vitamins and minerals, and macronutrients like essential proteins.

If you’re not mindful of your food choices as a vegan, you may become deficient in calcium, iron, or zinc. It’s important to eat dark leafy greens, nuts, and seeds for calcium and iron. Amino acid deficiencies can be common if you’re not eating enough nuts, seeds, whole grains, beans, and legumes. The vegan diet also does not contain any natural vitamin B12 so it’s recommended that you use a supplement.

Beans and legumes tend to be low in an amino acid called methionine but high in lysine, both of which are essential amino acids. Grains are the opposite though, low in lysine but high in methionine. Therefore, it’s important to get both beans and grains in your diet, which will help you maintain good health on a vegan diet.


Dr. Ryan Shelton of Zenith LabsIf 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!

 

 

 

The 3 Pillars Of Perfect Gut Health

The 3 Pillars Of Perfect Gut Health

 

Maintaining perfect gut health is increasingly challenging in today’s society due to processed foods and stress, but promoting optimal gut health has so many positive benefits for your health and wellness. When I was in medical school, many of my professors advocated that all health starts in the gut and over the past couple of decades, I’ve seen that is true for many people. If you take good care of your gut, your gut will take good care of you.

The 3 Pillars Of Perfect Gut Health

Why is good gut health important?

young woman framing her flat stomach with her hands

Everything you eat has to be broken down, processed, and absorbed by your body. If your body is not able to extract and absorb the positive benefits of a healthy diet, you may not see the benefits from your diet that you should.

Without perfect gut health, you can experience physical symptoms like constipation, diarrhea, gastroesophageal reflux disease, abdominal pain, gas, bloating, belching, irritable bowel syndrome, and food sensitivities. To prevent these negative symptoms, we’re going to talk about three aspects to promote good gut health: probiotics, digestive enzymes, and fiber prebiotics.

Probiotics

healthy probiotics sauerkraut pickles yogurt

Probiotics are the healthy bacteria that live both in and on us. There are trillions of healthy bacteria living in us and on us, outnumbering human cells by a long shot. Of course, we’re not walking around looking like alien bacteria because human cells are huge compared to tiny bacteria, but they do actually outnumber us. We’re more bacteria than we are human, which is astonishing.

Probiotics provide many benefits, not just for the GI tract, but also for our immune system, weight loss, brain health, and even depression and anxiety. There are more serotonin receptors in the gut than in the brain, and healthy bacteria have unique ways of communicating with the brain to promote good physical health.

So why do probiotics, healthy flora, and healthy bacteria start to die off? A poor diet that is high in processed foods and carbohydrates can affect the good bacteria. High levels of stress and some medications can negatively affect probiotics as well.

Food is medicine, so I encourage you to get your probiotics through food sources. Some of my favorite sources of probiotics include yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, and natto. Do the best you can to get probiotics through food sources, but you can always take a high-quality supplement if you need to.

Digestive Enzymes

close up of blue and red Digestive Enzymes

Digestive enzymes released by the pancreas include amylase, protease, lipase, lactase, phytase, cellulase, invertase, and maltase. These digestive enzymes break down macronutrients like carbohydrates, proteins, and fats.

Again, a poor diet, stress, and certain medications can decrease your body’s ability to produce these enzymes. These enzymes are absolutely necessary for not just digesting macronutrients, but also for extracting important micronutrients like vitamins and minerals.

Fiber Prebiotics

spoonfuls of high fiber prebiotic grains

For the most part, Americans are terrible at getting enough fiber. It’s estimated that Americans take in around 10 grams per day, but studies recommended getting 40-50 grams per day. Prebiotics are basically undigested fiber that these probiotics feed upon and promote more healthy bacteria.

The best sources of prebiotics include chicory root, dandelion greens, Jerusalem artichoke, garlic, onions, leeks, asparagus, bananas, oats, oatmeal, apples, cocoa, burdock root, flax seeds, chia seeds, jicama, sweet potatoes, and seaweed. Again, it’s better to get your probiotics and prebiotics from food, but there are supplements you can take if necessary.

Probiotic T-50 supplement by Zenith LabsZenith Labs has created a highly-viable, highly-potent probiotic, called Probiotic T-50. It contains 11 strains of 50 billion organisms to help promote better gut health. We’ve also created an enzyme supplement called True Digestion to help with GERD symptoms and increase digestive enzymes, helping promote better overall health for you.


Dr. Ryan Shelton of Zenith LabsIf 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!

 

 

 

The Single Best Daily Habit To Prevent Obesity

The Single Best Daily Habit To Prevent Obesity

If you’re struggling with an increased BMI (body mass index), elevated waist circumference, increased skinfold thickness, or if you’re overweight or obese, then read on. There’s one simple daily habit to incorporate into your life to help prevent weight gain. Dozens of studies have shown how effective this one habit is.

Daily Habit To Help with Obesity

Don’t overlook a healthy diet and regular exercise

three people walking down a dirt trail Now, that’s not to overlook how important daily movement and therapeutic exercise is to the prevention of weight gain. Simply walking for 20 minutes a day, three to five times a week is highly recommended. If you’re able to incorporate more vigorous exercise in your routine, that’s even better.

You can’t overlook how important a healthy diet is either. Try replacing the bad fats in your diet with healthy fats like omega-3s, -7s, -9s, and eating more fruits and vegetables. In order to get enough micronutrients and macronutrients, it’s recommended that you eat nine servings of fresh produce in five colors every day.

One simple tip to prevent weight gain

skillet of eggs and other healthy breakfast foodsHowever, there’s one simple tip that dozens of studies have shown will help prevent weight gain: don’t skip breakfast! Let’s take a look at six of the most impressive studies.

  1. The first study was done with 272 individuals over the age of 60, comparing those who ate breakfast to those who skipped breakfast. The individuals who skipped breakfast were 44% more likely to have obesity affect their lives.

    It’s already clear how important eating a good breakfast is. The gold standard is to eat breakfast like a king, lunch like a prince, and dinner like a pauper.

  2. two women enjoying conversation over breakfast mealsThe second study showed that obesity was 1.5 times higher in individuals who did not consistently eat breakfast.
  3. A third study showed that individuals who skipped breakfast had lower energy levels, but individuals who did eat breakfast could engage in more physical activity throughout the day.
  4. In a study done with adolescents, skipping breakfast was associated with a worse lipid profile. These individuals had worse cholesterol, triglycerides, blood pressure, insulin resistance, and metabolic syndrome.

    Clearly eating breakfast is important for weight management in both the young and old!

  5. The fifth study showed that breakfast significantly contributed to the daily micronutrient intake by providing an average of 24% more dietary fiber, 32% more iron, 30% more calcium, 32% more folic acid, and 37% more of a B vitamin called riboflavin.
  6. The last study showed that habitual breakfast skippers are at an increased risk for the development of cardiovascular disease, coronary artery disease, and high blood pressure. This study was conducted in India, and the consistent breakfast skippers were more overweight and more obese.

Trim-14 supplement by Zenith LabsDozens more studies that show the importance of eating breakfast daily. It’s a simple habit you can incorporate in your life, starting now! Remember, simple changes can affect the trajectory of your entire life moving forward. Incorporating breakfast in your daily routine is important for maintaining a healthy weight, and will reduce risk factors like cardiovascular disease, metabolic syndrome, insulin resistance, and more.

At Zenith Labs, we have developed a supplement call Trim-14. When you pair this supplement with good habits like eating breakfast daily and getting in healthy movement, it can help you achieve or maintain a healthy weight.


dr ryan shelton of zenith labsIf 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!

 

 

 

Dairy and is it good for you Doctor's thoughts

Dairy: Is it good for you? Doctor’s Thoughts!

 

Many of our engaged and curious clients take time to write to us with questions, hoping for a deeper understanding of how to make smarter choices for their health. A common question came in recently: Is dairy really bad for you? The short answer is, ‘probably,’ but let’s get into the details.

Dairy: Is it good for you? Doctor’s Thoughts!

Why Dairy is Bad for You

spread of cheese and dairy products

A long time ago, the cows in parts of northern Europe went through a genetic mutation causing their milk to become full of a lectin-like protein known as casein A1. Once you ingest casein A1, it transforms in your body to become a new protein. This new protein is called beta-casomorphin and can cause autoimmune problems including diabetes. In fact, many people who complain of lactose intolerance and its symptoms are actually struggling from casein A1 intolerance.

In southern Europe, several cowherds never went through the genetic mutation, so they create a different protein called casein A2. Casein A2 is better for you and is not turned into the catastrophic protein, casomorphin.

Dairy is often called nature’s perfect food, but that’s only if you’re a calf. Dairy was evolutionarily created for cows and not for human consumption. If that sounds shocking to you, it’s because very few people are willing to tell the truth about dairy. Criticizing milk in America is like trying to go against classics like apple pie or baseball.

man trying to drink milk but experiencing lactose intolerance

Going against dairy is what we have to do based on the research though. Based on my experience practicing medicine, I advise most of my patients to avoid dairy products completely. I like ice cream and yogurt as much as the next person, but as a physician, I have to look honestly at what is known about dairy. From an evolutionary standpoint, milk is a very strange food for humans.

Consider this: the majority of humans naturally stop producing significant amounts of lactase, the enzyme needed to metabolize lactose, between the ages of two and five. In fact, the normal condition for most mammals is to stop producing the enzymes needed to properly digest milk from the mother after they’ve been weaned.

5 Reasons to Stop Consuming Dairy

woman refusing to drink a glass of milk

  1. Milk does not reduce fractures. That’s why we’re always told to drink it, right? For “strong, healthy bones.” Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the nurses’ health study, dairy may increase the risk of fractures by 50%.
  1. Less dairy actually means better bones. Countries with the lowest rates of dairy consumption, like those living in Africa and Asia, have the lowest rates of osteoporosis.
  1. Calcium doesn’t protect our bones the way we once thought. Studies of calcium supplementation have shown no benefit in reducing fracture risk, and vitamin D appears to be much more important than calcium in preventing fractures. Focus on vitamin D instead by leaving your house or office and getting more sunlight.
  1. Calcium supplementation may increase cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer between 30% to 50%. Dairy consumption also increases the body’s level of insulin-like growth factor 1 (IGF-1), which a known cancer promoter.
  1. Calcium has health benefits that dairy does not, like reducing the risk of colon cancer. Not everyone can stomach dairy. About 75% of the world’s population is genetically unable to properly digest milk and other dairy products, which is lactose intolerance.

Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise, sunshine, and supplement with vitamin D. Get your calcium from other food sources like leafy green vegetables, broccoli, sesame, tahini, sea vegetables, sardines, and fish. All of these are excellent sources of calcium and don’t have the bad effects that dairy does.

Test Your Dairy Tolerance with an Elimination Diet

coconut and coconut yogurt together

Try giving up all dairy by eliminating milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements in your sinuses, headaches, irritable bowel syndrome, energy levels, and weight. After the two weeks is finished, start eating dairy again and see how you feel again. If you feel worse, you should give up dairy for life.

If you can tolerate dairy, use only raw, organic dairy products. Try focusing on fermented products like yogurt and kefir, but only for occasional consumption. A great substitute for dairy products is coconut products like coconut milk, yogurt, butter, and fermented options. Coconut has some tremendous positive benefits without causing the problems that dairy does.

Overall, is dairy bad for most people? Probably. There’s a small percentage of people, like 10% to 25%, who are fine with dairy, but I encourage you to try the elimination diet mentioned above. Take all dairy out of your diet for a couple of weeks, reintroduce it, and see the difference avoiding dairy makes.


Dr. Ryan Shelton of Zenith LabsIf 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!

 

 

 

Top 7 Liquids You Can Drink While Intermittent Fasting

Top 7 Liquids You Can Drink While Intermittent Fasting

Intermittent fasting is currently one of the world’s most popular health and fitness trends. People are using is to lose weight, improve their health, and simplify their lifestyles. Many studies have shown that it can have powerful effects on your body and brain, possibly even helping you live longer.

Top 7 Liquids You Can Drink While Intermittent Fasting

What is Intermittent Fasting?

intermittent fasting

Intermittent fasting doesn’t specify which foods you should eat, but when you should eat instead. It’s not a diet in the conventional sense, but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours twice a week, and lots of patients in my own practice have followed these methods.

Fasting has naturally been a practice throughout human evolution. Ancient hunters and gatherers didn’t have supermarkets, refrigerators, or food available year-round, so sometimes they simply didn’t have anything to eat. As a result, humans evolved to be able to function without food for extended periods.

In fact, fasting from time to time is more natural for our biological process than eating every three or four hours throughout the day. Fasting is also done for religious reasons, often practiced by those following Islam, Christian, Jewish, or Buddhist faiths.

7 Liquids You Can Drink While Intermittent Fasting

While fasting, it’s important to take in enough fluids for your body. There are seven different fluids you can use to support the benefits that intermittent fasting brings you.

1. Water

young woman drinking glass of water

The first and most obvious fluid to consume while fasting is water. Wondering how much water you should drink each day? Here’s a simple formula to use: Take your body weight in pounds, divide that number by two, and that’s how many ounces of pure water you should drink every day. For example, if you weigh 150 pounds, your minimum goal would be 75 ounces.

2. Green Tea

glass mug of green tea outside

Green tea is known for supplying powerful antioxidants such as polyphenols, catechins, and epicatechins. It does contain some caffeine, but those antioxidants are important for brain health and liver detoxification. As a bonus for some, studies have shown green tea may aid in weight loss.

3. Kombucha

two glasses of kombucha

Kombucha is a fermented drink made tea, typically green or black tea. Kombucha contains the same powerful antioxidants as green tea, but since it is fermented, it also contains probiotics. Probiotics are healthy bacteria that are necessary for good gut health.

4. Detox Tea

looking down at a mug of detox tea

There are many brands of detox tea here in the United States, such a Yogi Tea or Traditional Medicinals. Detox teas contain herbal agents that help your body get rid of built-up toxins, so it’s recommended to have at least two or three cups of detox tea while you’re fasting intermittently.

5. Green Drink

glass of green drink with green fruits and vegetables

A green drink contains extracts from herbs, mushrooms, fruits, and veggies. A good green drink combines all kinds of nutrients in one beverage, so consuming one every day while fasting can be very helpful.

6. Vegetable Juice

beet juice with carrots

Though it’s not part of a strict fast, vegetable juice is a good beverage to consider during intermittent fasting. A vegetable juice made from root vegetables, like carrots and beets, is a powerful tool during a weight loss program like intermittent fasting.

7. Epsom Salt

epsom salts in a wooden dish

The last liquid to consider contains Epsom salt. You could consume Epsom salt diluted in water but it usually acts as quite a laxative in most people. Instead, take a hot Epsom salt bath. Simply fill the tub with hot water, add about a cup of Epsom salt, and then soak in it. Epsom salt baths have been used for centuries to help with aches, pains, muscle and joint relief, and detoxifying the liver.

bottle of pure greens superfoods supplement

These seven fluids are important to include during intermittent fasting. To help you out, Zenith Labs has created a green drink called Pure Greens. It contains 57 superfoods in one delicious beverage. It’s so tasty that even my two young sons drink it, calling it their ‘special juice.’


Dr. Ryan Shelton of Zenith LabsIf 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!

 

 

 

long life

The 5 Commandments Of Eating Healthy To Live A Long Life

If you’re feeling inundated, overwhelmed, and confused about the best dietary nutritional program that you should eat to reduce your risk factors for chronic health conditions – you’re not alone. There’s tons of information online and tens of thousands of scientific research articles to examine just this topic.

Fortunately, there are a few common trends that come up over and over again, and the medical scientific community (for the most part) are behind these recommendations because they consistently show that they’re successful in reducing risk factors for chronic health conditions and promote optimal health and wellness. For the sake of this post, we’ll call them the Five Commandments of Healthy Eating.

I’ve made some other posts about foods to avoid. And if you haven’t seen them, I encourage you to check them out. And again, the scientific community is, for the most part, agreed upon these, like avoiding or limiting trans fats, avoiding or eliminating fried foods and fast foods, avoiding or eliminating refined sugars, and avoiding any kind of food allergy or food sensitivity that you may have. Some research articles show that Americans may have as many as one to three food sensitivities or food allergies in as many as 25 to 33% of Americans.

The five commandments of healthy eating

1. Increase fruit and vegetable intakes

various fresh fruits and vegetables laid out on a table

Research has shown that as few as 10 to 15% of Americans are consuming adequate recommended amounts of fruits and vegetables. Fruits contain important macronutrients and micronutrients, complex carbohydrates, protein, essential fatty acids, and fiber.

Fiber is an important macronutrient that is severely under-consumed by Americans. It’s recommended that you take in roughly 40 to 50 grams of fiber a day. Fiber is only found in the vegetable/fruit kingdom where we get those insoluble fibers, which research consistently has shown may reduce risk factors for the development of certain kinds of cancer and cardiovascular disease. Plus fruits and vegetables are high in antioxidants, polyphenols, and proanthocyanidins, that are important for every cellular function in the body. It is recommended to have nine servings of five colors each and every day.

2. Get sufficient essential fatty acids

different omega 3-and essential fatty-rich foods such as salmon, eggs, nuts and seeds

A report in 2010 showed that most Americans were not getting adequate amounts of essential fatty acids. The recommended intake is one gram per day (of both EPA and DHA), and even higher amounts if you have a pre-existing medical condition such as cardiovascular disease, or if you’re pregnant or lactating. Essential fatty acids can be found in seafood, nuts seeds, avocados, olives, and olive oil.

 

3. Plan meal schedules

a breakfast table with salad, fresh juice, eggs, fruits, croissants, and a cup of coffee“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Most individuals are backward to that. They have a scant breakfast or they skip breakfast altogether. They have a modest lunch, and they have a huge dinner. This can be detrimental for blood sugar control and cardiovascular disease. Make sure to get most of your calories in the morning, have a modest lunch, and fewer calories for dinner.

4. Include cruciferous vegetables

top down view of cruciferous vegetables such as broccoli, cauliflower, and Brussels sproutsCruciferous vegetables are high in indoles, sulforaphane, DIM, and kaempferol. Each of these components have been independently studied to reduce risk factors for the development of certain types of cancer. We also know that cruciferous vegetables are very helpful for both phase one and phase two detoxification pathways in the liver. We’re all carrying chemicals so we could do with a little help in detoxification. Include cruciferous vegetables such as broccoli, cauliflower, kale, Brussels sprouts, and chard in your diet.

5. Eat organic

woman carrying a large wooden crate of fresh organic vegetablesIf possible, wherever possible, eat organic. They contain higher amounts of essential vitamins and minerals than non-organic produce. In addition, non-organic produce has been shown to contain a higher level of pesticide, herbicide, and fungicides. There are 12 foods that are particularly high in these chemicals: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes. If eating organic is too expensive, try to just eat organic for these 12 foods at least so as to avoid the consumption of these chemicals. Plus, organic foods inherently contain higher amounts of essential probiotics, the healthy bacteria for our gut, for our brain, for our immune system.

So, there you have it – the five commandments to healthy eating! Let us know what rules you abide by for a healthier life and your experiences with these five commandments.


dr ryan shelton of zenith labsIf 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!

 

 

 

Zenith Labs

4610 Prime Parkway
McHenry, IL, 60050, USA

Email Us
+1 (800) 928-1184

Pay Securely with:

Zenith Labs Payment Methods
null
Copyright © ZenithLabs.com