Posts Tagged ‘weight loss’

weight loss

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!

 

 

 

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!

 

 

 

keto

The Ugly Truth About The Keto Diet

 

If you’re on a low carb ketogenic diet for weight loss, or if you plan on going on this diet or know of anyone who plans on going on this diet, you should know that there are hazards associated with being on a ketogenic diet, especially long-term. One of the most common problems to arise from being on a low carb ketogenic diet is nutrient deficiencies. These deficiencies can have chronic impacts on your health and body.

Low Carb Diets and the Ketogenic Diet

There are three versions of a low carb diet:

  • lean meat next to a pink measuring tape and a sign that says low carb diet Eating less than 50g of total carbohydrates a day. This is also classified as a “ketogenic diet”. Apart from nutrient deficiencies, adopters of this diet may also experience “keto flu”, especially during the first two to three weeks of the dietary transition. Keto flu symptoms include low energy, fatigue, malaise, sore muscles, and trouble sleeping.
  • Eating less than 150g of total carbohydrates a day. Your liver stores carbohydrates in the form of glycogen. When you’re eating a low carb diet, your liver can generate some glucose or carbohydrates, and 150 grams is about what the liver can produce for you. You may feel kind of crummy, find yourself craving more carbs, or even experience keto flu even if you’re not in ketogenesis or producing ketone bodies. If you’re eating less than 150 grams of carbs a day, try eating more protein calories to balance it out.
  • Eating less than 250g of total carbohydrates a day. The average American eats a little over 300 grams of carbs, so if you’re eating less than 250 carbs, that’s also considered a low carb diet, although it’s not considered a ketogenetic diet.

Nutrient Deficiencies on a Ketogenic Diet

ketogenic diet foods A large study done back in 2010 showed that out of the 27 essential micronutrients (vitamins and minerals that are typically included in a well-balanced whole food diet), six micronutrients plus four minerals can become deficient on a ketogenic diet. In the study, they were all identified as being consistently low, and they have a high likelihood of continuing to be low the longer that you’re on a ketogenic diet.

 

The four minerals that tend to be deficient on a ketogenic diet are:

  1. Sodium: If you’re on a ketogenic diet, make sure that you’re getting enough sodium. It’s important for so many processes in the body. Whilst an excess of sodium may be harmful, there is still a minimal amount that you should intake. Target about 1,000 to 1,500 milligrams of sodium intake a day. You can easily achieve this through seasoning foods with pink Himalayan or Celtic salt, using broth or bullion, or eating shellfish.
  2. spinach, pumpkin seeds, avocado, nuts, and tomatoes on a tablePotassium: Potassium-rich foods include spinach, chicken breast, salmon, beef, avocado, broccoli, asparagus, and mushrooms. Eat these foods while you’re on a ketogenic diet.
  3. Magnesium: Magnesium is important for over 350 enzymatic or enzyme processes in the body. It can become deficient when you’re on a ketogenic diet. Magnesium-rich foods include spinach, dark leafy green vegetables like Swiss chard and kale, pumpkin seeds, oysters, yogurt, and avocado.
  4. Zinc: Zinc is high in red meat, shellfish, beans and legumes, nuts and seeds, and eggs. It is one of the four important minerals for you to pay attention to if you’re on a ketogenic diet.

There are also six micronutrients that can become deficient when following a ketogenic diet:

  1. Vitamin B7 foods such as green peas, eggs, cheeseVitamin B7: Also known as biotin, vitamin B7 can be found in meats, eggs, nuts and seeds, salmon, dairy, avocados, sweet potatoes, cauliflower, mushrooms, and dark leafy green vegetables.
  2. Vitamin D: Vitamin D has had a tremendous amount of research of late because of its negative associations with chronic health disease, chronic cardiovascular disease, and cancer. Vitamin D is a unique vitamin that most people don’t get enough of. In fact, it’s estimated that more than 40% of American adults have a vitamin D deficiency. This vitamin is made from cholesterol in your skin when it’s exposed to the sun. That’s why getting enough sunlight is very important for maintaining optimal vitamin D levels. At noon, the sun is at its highest point and the UVB rays are most intense. That means you need less time in the sun to make sufficient amounts of vitamin D. Many studies also show that the body is most efficient at making vitamin D around noontime. For example, in the UK, 13 minutes of midday sunlight exposure during summer three times per week is enough to maintain healthy levels among Caucasian adults. Another study found that 30 minutes of midday summer sun exposure in Norway was equivalent to consuming about 10,000 to 20,000 international units of Vitamin D.

back of a woman in a bikini with sunscreen spelling the word sun on her backThe commonly recommended dose of Vitamin D is about 600 IUs if you take it as a supplement, but natural sunlight is always best. Not only is getting vitamin D around midday more efficient and more effective, but it might also be safer than getting some later in the day. One study found that afternoon sun exposure may actually increase your risk for dangerous skin cancers. Some scientists recommend exposing only around a third of your body area to the sun.

According to this recommendation, wearing a tank top and shorts for 10 – 30 minutes a day, three days per week, should give you adequate amounts of vitamin D. Just make sure to prevent burning if you’re staying in the sun for a long time. Instead, try going with some sunscreen after you have your 10 – 30 minutes of exposure.

  1. foods with vitamin E such as nuts and seeds on a round wooden trayVitamin E: Another vitamin that can become deficient on a keto diet. Make sure you get enough of these vitamins in your diet. Vitamin E rich foods include nuts and seeds, vegetable oils, seafood, avocado, bell peppers, mango, and dark leafy green vegetables.
  2. Chromium: Chromium can also become deficient in a ketogenic diet. Chromium-rich foods include those dark, leafy green vegetables, cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts, red meat, green beans, and eggs.
  3. Iodine: Iodine can become deficient in a ketogenic diet, but can be replenished by consuming seafood and iodized salt.
  4. a bunch of green beansMolybdenum: Molybdenum is rich in beans and legumes, peas, lentils, nuts and seeds, dark, leafy green vegetables, eggs, and tomatoes.
  5. Essential fatty acids: Finally, essential fatty acids can become deficient in a ketogenetic diet if you’re not choosing the right kinds of protein that are rich in omega-3, omega-7, or omega-9 fatty acids. You can find these in nuts and seeds, seafood, and avocados.

Nutrient deficiencies tend to be problematic when you’re on a ketogenic diet. You should consider supplementation if you fall into one of the following categories:

  • If you’re pregnant or breastfeeding
  • If you’re an adult over the age of 50
  • If you don’t get enough sun
  • If you’re not getting enough calories on the ketogenic diet
  • If you’re not eating a wide variety of foods, including vegetables, meats, and fish
  • If you’re a vegetarian
  • If you have a medical condition that affects your health otherwise

Omega 3-7-9 + Krill by zenith labsThis does not make the ketogenic diet a bad diet to be on, it just means you have to be aware of your intakes. If you’re on it long-term (i.e. more than four to six weeks), know that there is a real chance you may become nutrient deficient if you don’t pay attention to your specific food intakes. Consult with your physician before starting any diet.

We’ve actually created a tremendously physician-grade effective omega supplement. It’s called Omega 3-7-9 plus Krill. It contains adequate amounts of omega 3-7-9, plus krill oil. Check it out because essential fatty acids is one of the deficiencies you may experience on a keto 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 Truth About Drinking Celery Juice Daily

The Truth About Drinking Celery Juice Daily (Doctor’s Opinion)

So many people want to talk about the potential benefits of drinking pure celery juice every day that it’s become an internet phenomenon in the past few years. But is it for real, or is it all hyped up?

The history of celery

chopped celery stalks in a small wooden bowl next to a large bunch of celeryCelery is also known by its scientific name, “apium graveolens”. It’s in the APACA family of vegetables and plants, many of which have beneficial effects. Historically, celery has been used to treat rheumatoid arthritis, gout, hysteria, nervousness, headache, weight loss, and exhaustion. Celery is also used as a sedative, diuretic, urinary antiseptic, digestive aid, anti-flatulence, and as an aphrodisiac in some cultures. It helps regulate bowel movements, stimulate the production of hormones from glands, purify the blood, keep high blood pressure under control, and relieves PMS symptoms. For hundreds of years, it has been part of a delicious trifecta that is the base of so much French cuisine — celery, onions, and carrots.

The science on celery

view of the bottom of celery stalksThe most important compound of celery is called apigenin. It’s a natural flavonoid widely distributed in plants such as celery in the APACA family. Research has shown that higher intakes of apigenin can reduce the risk of certain chronic diseases. Dietary or therapeutic apigenin has value as a good cellular regulator in cancer, especially cancers of the gastrointestinal tract.

 

 

celery stalks tied together with stringIn one study with mice, celery leaf extract or celery stalk extract (i.e. celery juice) reduced blood pressure, cholesterol, tri-glycerides, and improved risk factors in mice for cardiovascular disease. Another study was done on mice on a chemotherapeutic agent called doxorubicin, one of the most potent and toxic chemotherapeutic drugs commonly used in the treatment of cancer. Researchers gave all the mice doxorubicin and only gave a sub-group of mice celery juice. Incorporating celery juice with doxorubicin seemed to protect the sub-group against damage from the potent drug, likely due to increasing a powerful antioxidant called glutathione and other antioxidant effects. Some celebrities and medical mediums have called it a miracle juice.

Benefits of celery juice

a glass of green celery juice with a couple of stalks in the glass and celery leaves by the sideCelery juice helps stimulate bile production from the liver and the gallbladder so it potentially can help break down fat and help with weight loss. It has anti-inflammatory effects and is high in vitamin K so it’s good for bone health and heart health. It’s a diuretic and high in nitrates so it can help dilate blood vessels and help with high blood pressure. Celery juice also helps increase blood flow to muscles so this would benefit you if you’re an individual who works out a lot with resistant exercise. Celery seed is also purported to be an anti-bacterial, anti-fungal agent specifically for the urinary tract.

Celery also appears to be good for skin health. The components caffeic acid, ferulic acid, apigenin, leutenin, saponins, camprals, coumarins, and phytosterols, help to fight free radicals and help the skin to look more youthful.

Tips for making celery juice

glass of orange juice with two straws in it and celery stalks on the sideYou can make celery juice with a juicer, that’s pretty easy. You can also make it through a blender. It is recommended that you chop the celery up first so those celery strands don’t bind up the blender. After that, add a little bit of water to the blender, blend it up and then you’ll have to pour it into a muslin bag or a hemp bag and squeeze out the juice. If you want to boost your drink with more benefits, you can make a powerful juice cocktail by adding a few other ingredients such as beet, carrots, apples, and ginger.

It is recommended that you sip the juice and drink slowly. Start with only three to four ounces and work your way up. If you chug celery juice or start with quantities that are too high, it can be too much of a detox and act as a laxative. You may experience loose bowels initially anyway,  but this should only last a day or two.

Precautions for drinking celery juice

tall glass of celery juice with a bunch of celery next to it on a white surfaceCelery juice is generally safe for most people but there are some precautions to take when drinking pure celery juice.

  • It may actually prolong the activity of certain medications, like acetaminophen or Tylenol, and certain anti-depressant medications like Effexor.
  • It may also have anti-platelet activities due to some compounds in celery so if you have bleeding disorders, proceed with caution.
  • It is a diuretic so it can have anti-hypertensive effects and lower your blood pressure. If you’re on Lithium or high blood pressure medications you need to be cautious.
  • It does have bile stimulating activities so if you have no gallbladder, proceed with caution.
  • It is curiously one of the vegetables that have the highest known allergic responses. So, if you know that you’re allergic to celery please do not drink pure celery juice.bottle of pure greens superfoods supplement by zenith labs
  • If you’re prone to diarrhea, if you have IBS or irritable bowel syndrome, it may worsen those symptoms.

At Zenith Labs, we actually have a supplement called Pure Greens. It contains several foods from the APACA family. It consists of 57 superfoods that you can add to your smoothie. It tastes great and it is powerful in its anti-oxidant effects. Check it out and let us know what you think!


Dr. Ryan Shelton of zenith labsIf 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 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!

 

 

 

will fruit

Will Fruit Make You Fat?

 

Have you ever wondered if eating fruit will make you fat? If it could cause weight gain? Because of the high sugar content and high carbohydrate content in fruits, many researchers have looked into just this question.


You’ll find the answer here. Scientific research has shown that eating more whole fruit will not cause weight gain. In fact, just the opposite is true. Incorporating more whole fruit into your diet may help with weight loss.

bowl of fresh fruit salad with strawberries, bananas, kiwis, and oranges in a glass bowlHistorically, our hunter and gatherer ancestors ate a tremendous amount of fruit. Today, it’s estimated that less than 10% of most Western populations consume adequate amounts of whole fruits and dietary fiber. The recommended daily intake is 40 to 50 grams of fiber every day. Yet only about 3% of men and 6% of women habitually consume over 14 grams of fiber per day. This intake is about half of the recommended levels.

Fruit fiber is a relatively small component of the total dietary fiber consumed in populations eating Western diets. Between the years of 2015 and 2020, dietary guidelines for Americans named fiber as a major shortfall nutrient and it became an important public health concern. The low fiber Western diet has contributed to an increased risk of weight gain, inflammation, chronic diseases, and other health concerns. There is also an increased risk of colonic, or intestinal micro bacteria dysbiosis causing the growth of bad bacteria in your gut, and reducing the growth of beneficial bacteria in the gut. A growing number of human trials support the prebiotic effects of whole fruit and fruit fiber in promoting a healthy microbiome in the gut for gut health, for brain health, for immune health.

fresh vegetables and fruits laid out on a tableIn 2016, a dose-response randomized control trial with 122 individuals consuming fruit found that the fiber content of fruit and vegetables was more important than the polyphenol (or antioxidant) content found in those fruits and vegetables.

A number of protective cohort studies have observed associations between diets containing fruits and vegetables, and weight control, weight loss, and risk of obesity. A study in 2015, systematically reviewed a meta-analysis 17 studies of over 500,000 participants showed that fruit intake was associated with modest reductions in body weight, waist circumference, and a reduced risk of obesity by about 17%.

top down view of a breakfast bowl full of fresh berries in yoghurt

In 2016, a review article concluded that consumption of increased levels of whole fruit was uniquely protective against weight gain and obesity. Pooled data from three United States protective studies, including nurses health studies and health professionals, showed that over 100,000 men and women showed improvement in weight and reduced risks for obesity.

There was a longitudinal study done in Australia on women’s health. Over six years with a group of 4,000 women, the study found that women who consumed 117 grams of fruits and vegetables gained less weight than those consuming fewer fruits and vegetables.

Health Benefits of Fruit

woman holding up fresh strawberries and smiling

Evidence of the health benefits of consuming adequate levels of whole fruits has been steadily growing, especially regarding their bioactive fiber, prebiotic effects, role in improving weight loss, weight control, wellness, and healthy aging. Whole fruit contains water, fiber, and powerful antioxidants important in a healthy diet. The beneficial health effects of consuming whole fruit include:

  • Improving gut health
  • Lowering elevate LDL cholesterol
  • Reducing the risk of excessive weight gain and obesity
  • Decreasing risk factors for cardiovascular disease, coronary heart disease, and mortality risk
  • Reducing risks of several types of cancers, stroke, and type II diabetes

Eating whole fruits is the best way to get the nutrients you need. However, you could try to get your intake through juices too. Although most of the fiber from whole fruit is removed from fruit juice processing, 100% fruit juice should contain similar levels of other healthy vitamins and minerals.

Fun Fact: Frozen fruit may provide more bioavailable proanthocyanidins than even fresh fruit. Fresh fruit is still recommended but frozen fruit are an acceptable alternative in a healthy diet. Avoid dried fruit because it removes water and degrades some of the powerful antioxidants contained in the fruit.

frozen berriesNow, there are a few caveats you should know about. There are high glycemic fruits and low glycemic fruits. These are different and can impact blood sugar control and risk factors for obesity, risk factors for diabetes. High glycemic fruits include bananas, pineapples, watermelons, dates, raisins, passion fruit, and mango. Lower glycemic fruits include cherries, berries, apricots, pears, apples, grapefruits, plums, and peaches.

Another caveat is that there are some fruits that are listed to be at risk for pesticides. For these fruits, you want to try to make sure to go organic as often as you can. These are fruits like strawberries, nectarines, apples, peaches, cherries, and pears.

Let us know what your favorite fruits are and how they have impacted your health and wellbeing!


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!

 

 

 

fasting

Intermittent Fasting for Longevity

 

If you’re looking for the perfect meal to roll back the clock, stop embarrassing aging symptoms, and make you feel younger at the cellular level, this is it! You don’t have to give up your favorite foods for good, but if you’re looking for a way to ease aching joints, reduce fine lines and wrinkles on your face, and turn your body’s metabolism back up to where it needs to be to lose weight and reclaim your mental sharpness, then fasting should be a part of your diet. You should incorporate it now as part of your yearly routine.


thin woman trying to stop an overweight woman from eating a burgerStudies show that fasting — when done right — can actually stabilize blood sugar levels, reduce body fat, and combat inflammation. In fact, many cultures attribute their long, healthy lifespans to regular fasting. Here’s the catch: You can’t just stop eating. There’s a very specific and measured way you need to incorporate fasting to get the best results.

That’s exactly what is revealed in this brand new, Anti-Aging Masterclass. When you claim your spot for this master class, you’ll learn how to start reaping the rewards of fasting without going hungry or giving up your favorite foods, all while rolling back the clock naturally to make you look and feel younger.

We’re offering unlimited access to this Anti-Aging Masterclass for free if you claim your spot today. Click the link right now to get started! Bon appetite!


dr ryan sheltonIf 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!

 

 

 

How Much Is Too Much Caffeine

How Much Is Too Much Caffeine? (Doctor’s Opinion)

Due to the boom in commercial coffee businesses and local coffee shops, there has been a significant increase in caffeine intake among adults, adolescents, and children over the past decade. This has also led to increased additive caffeine in common foods and energy drinks. All of this leads us to the question: How much caffeine is too much caffeine?

Caffeine is a drug

coffee beans coming out of a pill bottleCaffeine is the only drug that is present naturally or added to widely-consumed foods. In fact, caffeine is the most widely consumed psychoactive drug in the world, and one of the most comprehensively studied ingredients in our food supply. It is mildly addictive, which is one possible reason why makers of soft drinks add it to their products. Many coffee drinkers experience withdrawal symptoms such as headaches, irritability, sleeplessness, and lethargy or fatigue when they stop drinking coffee. Like any drug, the effects of caffeine on the body are not necessarily wholly good or wholly bad. Caffeine is a substance that may boost your mood, metabolism, and mental and physical performance. Recent estimates in adults suggest that about 85% of adults in the US regularly consume caffeine, with an average daily intake around 180 milligrams per day, about the amount of caffeine found in two eight-ounce cups of coffee.

topdown view of electrocardiogram line made with roasted coffee grains with a cup of coffee and a red paper heartHistorically, the addition of caffeine was limited to soda-type beverages. Over the past decade, caffeine has been added to a diverse variety of foods and non-food items to promote arousal, alertness, energy, and elevated mood. The recent increase in caffeine-containing food products and energy drinks, as well as changes in patterns of consumption of the more traditional sources of caffeine, has increased scrutiny by health authorities and regulatory bodies of the overall consumption of caffeine and its potential cumulative effects on behavior and body physiology. Of particular concern is the rate of caffeine intake among populations potentially vulnerable to its negative effects.

Health and regulatory authorities have recently highlighted the risk of consumption of caffeine among pregnant and lactating women, children and adolescents, young adults, and people with underlying heart and health conditions.

Caffeine content in food and beverages

Coffee

cup of coffee next to a burlap bag with coffee beans spilling out of it onto the wooden tableA 15 to 20-ounce serving ranges anywhere from 150 to 400 milligrams per serving. The average amount of caffeine in an eight-ounce cup of coffee is about 95 milligrams, but we do not drink coffee as our grandparents did. They had a cup or two of Joe in the morning to get the day started. We go and get a huge cup of coffee, and that influences the caffeine intake.

The amount of caffeine in coffee depends on many factors:

  1. Type of coffee beans – there are many varieties of coffee beans available, which may naturally contain different amounts of caffeine.
  2. The roasting process – lighter roasts have more caffeine than darker roasts, although the darker roasts tend to have a more rich, deeper flavor.
  3. Type of coffee – the caffeine content can vary significantly between regularly brewed coffee, espresso, instant coffee and decaf coffee. Yes — decaf coffee does contain small amounts of caffeine, typically seven to 15 milligrams per eight-ounce cup.
  4. Serving size – one cup of coffee can range anywhere from 300 to 700 millilitres or one to 24 ounces, greatly affecting the total caffeine content that you’re taking in.

Teas

different glasses of colorful floral teas on a white wooden tableEarl Grey tea contains about 110 milligrams per serving, the highest amount of caffeine amongst teas. The typical black tea ranges between 50 and 80 milligrams per serving. Iced tea ranges from 50 to 60 milligrams per serving, and green tea contains about 30 to 50 grams per serving.

 

 

Soft drinks and energy drinks

tall colorful glasses of iced drinksMost soft drinks range between 35 and 50 milligrams per serving. Energy drinks can vary wildly between 100 and 350 milligrams per serving.

 

 

 

Chocolate

bar of chocolate with bits broken off and a teaspoon with chocolate powderChocolate contains caffeine, typically between eight and 15 milligrams per serving, though the amount of caffeine in chocolate varies by the percentage of cocoa it contains.

 

 

 

Medication

small piles of white pills next to a pile of coffee beans on a wooden tableCertain medications contain caffeine, like Excedrin and Mydol, about 60 milligrams per dose. It’s included because research has shown that the addition of caffeine improves the potency of certain pain medications. Over the counter weight loss supplements typically contain caffeine as well.

Caffeine has a relatively long half-life in most individuals, ranging from three to seven hours.

 

Risks and Benefits of Consuming Caffeine

man in a suit holding a massive cup of coffeeWe do know that caffeine has some benefits for mental alertness and mental performance. Coffee and tea are also high in antioxidants and many studies show that they can be potentially good for your health.

However, getting too much caffeine is linked to adverse health effects like anxiety, insomnia, heart palpitations, and restlessness. Research has concluded that consuming four to 500 milligrams of caffeine a day is generally not associated with adverse effects in most people. This is about six milligrams per kilogram body weight or three milligrams per pound body weight, an average of four to six eight-ounce cups of coffee a day. That being said, caffeine affects different people in widely different ways. Some are very sensitive to it and others can consume large amounts without having negative side effects. This is largely due to genetic differences.

a stomach on a pile of coffee beansCaffeine and coffee may, in fact, reduce risk factors for certain conditions like gallbladder disease, Parkinson’s disease, and type two diabetes. However, it can worsen certain health conditions such as aggressive and violent behavior, anxiety, heart arrhythmias or palpitations, bipolar disorders, essential tremors, fibrous cystic breasts changes, GERD or acid reflux, high blood pressure and hypertension, insomnia, restless leg syndrome, hypoglycemia or low blood sugar, migraine headaches, and it can negatively affect bone mass density and contribute to osteoporosis. There’s a higher risk of miscarriage in pregnant women who consume large amounts of caffeine. If you have either irritable bladder syndrome or irritable bowel syndrome, it can worsen those symptoms as well.

In a recent FDA report, researchers concluded that there is insufficient evidence of safety nor a consensus of scientific opinion to conclude that the high levels of caffeine found in energy drinks are safe.

Medically speaking, caffeine overdose is defined as the following:

  • An excess of 250 milligrams of caffeine intake per day.
  • The development of five or more of the following symptoms: restlessness, nervousness, excitement, insomnia, flushed face, diarrhea, increased frequency of urination, gastrointestinal disturbance, muscle twitching, rambling flow of thought and speech, tachycardia/increased heart rate, increased heart palpitations, periods of inexhaustibility or psychomotor agitation.

coffee beans spelling out the word coffee with the shape of a heart above itCaffeine withdrawal disorder is diagnosed with an individual who experiences clinically significant impairment related to withdrawal symptoms after abrupt stopping of caffeine intake, including headache, difficulty concentration, fatigue, nausea, flu-like symptoms, and changes in mood. These symptoms of caffeine withdrawal typically begin 12 to 24 hours after stopping caffeine and may continue for three to seven days.

 

Caffeine Sensitivity

As mentioned above, genetics have something to do with your levels of caffeine sensitivity. It all comes down to an enzyme system called Cytochrome P450. It’s a detoxification pathway in the liver, specifically the Cytochrome P450 enzyme CYP1A2. The Cytochrome P450 enzyme system is the same enzyme system that metabolizes steroid hormones. Thus, steroid hormones slow caffeine metabolism.

woman holding onto a cup of coffeeIn women, this effect slows the metabolism of caffeine during pregnancy and when taking oral contraceptive pills. Oral contraceptives are estimated to double the half-life of caffeine in the system. We know that cigarette smoking doubles the rate of caffeine clearance by increasing liver enzyme activity, which may explain the higher rate of caffeine consumption among smokers. Substantial alcohol intake increases the half-life of caffeine and decreases its clearance.

If you’re looking for ways to give yourself an additional energy boost, we’ve created a yummy chocolate drink called Cacao Melody. It’s made from the beans that ultimately are made into chocolate. It contains a small amount of caffeine and additional vitamins and botanical agents to improve alertness and energy. Check it out and let us know what you think.


dr ryan sheltonIf 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!

 

 

 

What's Worse Eating Processed Sugar or Trans Fat

What’s Worse Eating Processed Sugar or Trans Fat (Doctor’s Opinion)

A recent question came in online: Which is worse, trans fats or processed sugar? Now, sometimes questions posed like this, which is worse, just begs the conclusion that they’re both bad for you. But based on research, trans fats are worse than processed sugar. Let’s get into the details to understand why that is.

About trans fat

nutritional label focused on trans fatsTrans fat is an unsaturated fatty acid and a by-product of partially hydrogenated oils. It’s found in many processed foods, including margarine, coffee creamers, fast foods, frozen pizza, snack foods, and baked goods. Trans fat is also found in some peanut butter. It is frequently used by the food industry because it improves the stability of flavor and shelf life of food. It seems that the primary reason trans fats were added to the food system was due to the scrutiny of saturated fat that researchers had in the 1950s and ’60s. Considering the benefits to shelf life, flavor stability, and flexibility of food, manufacturers were gladly making the change from saturated fat to trans fat.

Medical professionals consider trans fat to be one of the most unhealthy compounds found in food today. Trans fat consumption is associated with an increase in bad cholesterol (or LDL), decrease in good cholesterol (HDL), and increased inflammation. These health risks can speed up the development of atherosclerosis, hardening of the arteries, increase the risk of diabetes, coronary heart disease, and cardiac-related sudden death.

scale measuring cholesterol levelIn 2015, the United States Food and Drug Administration announced its decision to eliminate trans fats from food in the United States by 2018. Even though the FDA has recognized the negative health effects of trans fats and is taking steps to remove it, trans fat is still prevalent in our food. While the American Dietetic Association recommends no more than 1% of your daily caloric intake come from trans fats, unclear nutrition labels mean a lot of trans fats are still sneaking into your diet. Anything labeled as “partially hydrogenated fat” or “zero grams of trans fat”, doesn’t mean that there’s no trans fat in the product. This is because the FDA previously allowed products to be labeled with “zero grams of trans fat” as long as the product had less than 0.5 grams of trans fat in it. Multiple servings of “zero” grams of trans fats foods can result in much more than the recommended amount.

In 2006, an analysis found that a 2% increase in trans fat intake is associated with a 23% in cardiovascular disease risk. Cutting commercial trans fat from 2.1% of daily energy intake to 1.1% could potentially prevent 72,000 cardiovascular deaths per year. A drop to 0.1% of daily average energy intake could potentially prevent 228,000 cardiovascular deaths every year in the US.

natural sources of trans fats such as salmon, avocado, olive oil and nuts on a wooden tableNow, there is a difference between processed trans fats and natural sources of trans fats. There are natural sources of trans fats that are produced by ruminant animals such as cows, sheep, and goats. The milk or dairy that they produce contain trans fats. The studies are quite clear that industrial, synthetic forms of trans fat cause an increase in risk factors of diabetes and cardiovascular disease, but the same is not true from the naturally-occurring trans fat from ruminant animals.

About processed sugar

cube of sugar half submerged in waterSome people cannot stop themselves from eating too much processed foods, in effect, eating their way into shorter lifespans caused by chronic conditions. It’s wise to be aware of both the evidence and your personal food habits and triggers for overeating junk food. The bottom line is that no amount of trans fats from industrial, synthetic forms has been deemed safe. On the other hand, you can eat sugar — as long as you do so extremely responsibly.

In the 1750s, our average intake of sugar was six to eight pounds per year. In the 1850s, that figure went up to 25 pounds per year. In the 1950s, it went up to 120 pounds per year. Currently, it sits around 130 pounds per year, which is about 40 teaspoons per day. That’s an enormous amount of sugar! Sugar is used for energy, but it’s the over consumption of processed sugar that is really detrimental to health. Estimates are that 20% of current caloric intake is from reduced empty calories of processed sugar.

three wooden spoons with various forms of processed sugars on themArtificial sweeteners such as aspartame, neotame, saccharine, sucralose, cyclamate, and alitame, have all been studied. The truth is that we do not yet know the full impact of artificial sweeteners. What we do know is that artificial sweeteners can trick the brain into thinking that you’re not eating something as sweet as it is, and so you tend to over-consume food. Researchers for Harvard University found that individuals who drink a lot of diet soda or take in a lot of artificial sweeteners may lose their taste for natural sugars found in fruits and vegetables. That’s where the problem lies — when you tend to overconsume processed sugars and artificial sweeteners with disregard to the natural sugars found in fruits in vegetables.

corn syrup in a beaker with a cob of corn in the backgroundHigh-fructose corn syrup is a blend of both glucose and fructose where both molecules are joined together, but it’s highly processed. The metabolic response by the body in reference to mostly leptin and insulin levels are negative when it comes to high-fructose corn syrup. Currently, it’s been concluded by an expert panel that high-fructose corn syrup and sucrose do not have that much difference influence on body composition and obesity. But make no mistake, high-fructose corn syrup is not blameless when it comes to adult obesity. It does cause obesity when over-consumed and is constantly correlated with increases in obesity and the development of diabetes. Sugar-sweetened beverages are associated with chronic inflammation, which can be related to increased risk for diabetes and heart disease.

Omega 3-7-9 + Krill by zenith labsProcessed sugar has been related to development of obesity, diabetes, fatty liver disease, high blood pressure, high triglycerides, cardiovascular disease, kidney stones, irritable bowel syndrome, fatigue, anxiety, depression, headaches, migraines, ADHD, PMS symptoms, candidiasis or overgrowth of yeast in the intestines, accelerated aging, and decreased immune function. So controlling your intake of processed sugar is important for health.

The bottom line is that you should eat whole foods and healthy fats. Here at Zenith Labs, we’ve created an extremely high quality, high potent Omega 3-7-9 + Krill Oil. You can use it to help cardiovascular disease and inflammation. Let us know your comments below!


dr ryan shelton of zenith labsIf 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!

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