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The #1 Master Tip to Help Restoring a Normal Gut Flora

The #1 Master Tip to Help Restoring a Normal Gut Flora

If you feel inundated with information and advertisements about which probiotic is the best for you, you’re not alone. If you struggle with keeping up with that information or if you’re still confused about how to best improve the normal, healthy gut bacteria, then read on!

The Master Tip to Restoring Normal Gut Flora

fermented foods like gherkins, kimchi, sauerkraut, and yoghurt on a table

Apart from simply avoiding things that kill the healthy bacteria in our bodies (like antibiotics), we can also promote healthy gut flora by eating fermented foods. Fermented foods are evident in many different cultures over the world, and they come in all different forms. We’ll be highlighting nine of the most important fermented foods that will give you more strains of probiotics than taking a supplement. They’re also more likely to stay in your gut and help with digestion, mood disorders, and your immune system.

9 Most Important Fermented Foods

1. Kefir

wooden spoon scooping kefir out from a glass

Kefir is a fermented dairy product made from cow, goat or sheep milk. It’s basically a drinkable yogurt! It’s much higher in probiotics than yogurt, and it also contains high levels of Vitamin B12, calcium, magnesium, vitamin K, Biotin, folate, enzymes, and of course hundreds of strains of probiotics.

2. Kombucha

large jar of kombucha with a glass of kombucha garnished with lemon slice

Kombucha is a fermented beverage made from tea, and it contains a colony of bacteria and yeast that’s responsible for initiating the fermentation process. Due to the fermentation process, you receive hundreds of strains of healthy probiotics. Kombucha also has trace amounts of alcohol, but not enough to get you intoxicated or feel any difference.


3. Sauerkraut

top down view of a jar of sauerkraut

Sauerkraut is one of the oldest traditional foods. It has very long roots stemming from German, Russian and Chines cuisines. Sauerkraut, which means “sour cabbage”, is made from fermented greens, red cabbage, or green cabbage. It is high in fiber, vitamin A, vitamin C, vitamin K, B vitamins, as well as manganese and magnesium. Store-bought sauerkraut is decent, but making your homemade sauerkraut is more powerful than store-bought sauerkraut.

4. Pickles

jar of pickles next to a small wooden bowl with pickles and a pickle on a fork

Like sauerkraut, store-bought pickles are not nearly as effective as pickles that you make yourself. Fermented pickles contain a ton of vitamins and minerals, plus antioxidants and gut-friendly probiotic bacteria. There are tons of homemade pickle recipes online that you can try for yourself.

5. Miso

top down view of a bowl of miso soup with seaweed, tofu, and spring onions, on a wooden table mat and chopsticks

Miso is created by fermenting soy beans, barley or brown rice with Koji, a type of fungus. It’s a traditional Japanese ingredient recipe in Miso soup. It tastes great and it’s high in healthy probiotic bacteria.

6. Tempeh

pieces of tempeh on a white plate

Tempeh is another beneficial fermented food made with soy beans. When it sets for a day or two, soy bean becomes dense and cake-like, and it contains both probiotics and a healthy hefty dose of protein too. Tempeh is similar to Tofu, but fermented and not as spongy or grainy tasting. It’s quite tasty actually, try it and let us know what you think!

7. Nato

nato in a wooden dish with soybeans in a wooden square dish in the background

Nato is a popular food in Japan containing fermented soy beans. It’s sometimes eaten for breakfast in Japan, and commonly combined with soy sauce. It contains high amounts of healthy probiotics.

8. Kimchi

a plate of kimchi

Kimchi is a traditional fermented Korean dish that’s made from vegetables including cabbage, plus some healthy spices for your gut like, ginger, and garlic, pepper, and other seasonings. It’s often added to Korean recipes like rice bowls, ramen, or Bibimbap.

9. Yogurt

two jars of yoghurt on a white wooden table with two spoons next to them

This is probably one of the most easily accessible probiotic foods you can find! Yogurt is a fermented dairy product made mostly from cows’ milk, although it can also be made from sheep and goats’ milk. It’s recommended when buying yogurt to look for three things. First, that it comes from goat or sheep milk if you have trouble digesting cow milk. Second, it’s made from the milk of animals that have been grass-fed. Third, make sure that it’s organic.

How to boost your healthy gut bacteria

Probiotic T50 supplement by Zenith Labs

Eating fermented foods can boost your healthy gut bacteria in ways that taking a probiotic supplement simply cannot. However, if you’re looking for a more convenient way of getting your probiotic dose, we’ve created a probiotic supplement called Probiotic T50, which is one of the most powerful probiotic supplements out there. It contains 50 billion organisms, which is almost 10 times as much as most grocery store probiotics. On top of that, it contains 11 strains, whilst most probiotic supplements that you take only contain one, two, maybe three or four strains.

If you incorporated fermented foods into your diet, and take the Probiotic T50 supplement, you can change the dynamic of these important organisms that live in your gut and improve your overall wellbeing.

If you’ve tried probiotic supplements and/or fermented foods, let us know which you prefer and how it’s worked out for you. We would love to hear what’s worked/not worked for you, or just to hear about your favourite fermented food! Let us know in the comments below.

Ever heard about prebiotics? Learn about the difference between prebiotics and probiotics here.

Dr. Ryan Shelton of Zenith Labs

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

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

My Honest Thoughts On The Keto Diet

My Honest Thoughts On The Keto Diet


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

What is the Ketogenic Diet?

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

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

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

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

keto spelt out with foods and other keto foods surrounding it

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

Honest Thoughts & Recommendations On The Keto Diet

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

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

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

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

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

Dr. Ryan Shelton

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

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

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The #1 Master Tip To Reduce Stress (WORKS FAST!)

The #1 Master Tip To Reduce Stress (WORKS FAST!)

In our busy lives, we’re bound to feel stressed at some point. But chronic stress has negative effects on your health, which is why it’s important to learn to manage it! Learn the number on master tip on how to relieve and reduce stress.

Stress vs. Stressors

stressed man with his head down on his messy office desk

There is a difference between stressors and stress. Stressors are events that happen in life, chemicals that we’re exposed to, or foods we eat, that cause an emotional and physiological response called “stress”. When it comes to stress, the physiological and emotional response is triggered by the nervous system. Hormones can also contribute to stress.

We know that stress is related to all kinds of chronic diseases. That’s why we need to try and get a hold of it and take care of it.

The Master Tip To Reduce Stress

woman doing breathing exercises at her desk in the office

Now that we know the nervous system plays an important role in stress, we can try to find ways to help us manage it. There’s actually a powerful tool to grab a hold of stress by the horns and eliminate it completely if we wanted to. The cool thing about this tip is it’s something that you do thousands of times a day — breathing. Breathing can help you reduce stress.

Why is breathing so important? The nervous system has two branches in general:

  • Musculoskeletal system: this helps us move
  • Autonomic nervous system: this takes care of the unconscious processes, such as breathing and heart rate and perspiration, and basically everything that occurs from here all the way down to the pelvis.
image of a nerve cell

Now the autonomic nervous system has two branches as well: sympathetic and parasympathetic. The sympathetic nervous system controls the fight or flight response. It gets us revved up, and we feel stressed out when it is tuned in and motivated. The parasympathetic system is the calming branch of the nervous system, and it’s controlled majorly by something called the “vagus nerve”. With breathing techniques, you can actually consciously control the vagus nerve and mediate things like respiration rate, blood pressure, and stress hormones.

smiling woman at the beach with her eyes close and arms stretched upwards

A study done at the Juilliard School of Music found that individuals who performed deep breathing exercises could actually grab hold of that vagus tone and stimulate parasympathetic nervous responses and diminish the sympathetic nervous system. By diminishing the sympathetic system, it also reduces the fight or flight response, emotional withdrawal, stress, anxiety, depression, and insomnia.

The study at the Juilliard School of Music showed that students engaged in deep breathing exercises before their performance actually performed better. They had better coping skills and were better able to problem solve compared to those musicians who did not engage in the deep breathing exercises.

woman doing breathing exercises by a pond

In another study, scientists showed that by just practicing breathing techniques for 10 minutes a day, they could change their physiological response for up to 24 hours. This could positively affect heart rate, asthma, abdominal pain, proinflammatory cytokines produced in the body, blood pressure, anxiety, and mental focus. So, scheduling time out to practice deep breathing exercises 10 minutes a day could change how your body responds for the next 24 hours.

image of neurons with electrical charge

Emotions are not solely a phenomenon within the brain, they’re also composed of physiological responses. They include autonomic and behavioral responses. Respiration or breathing has a unique relationship to emotion, with the primary role of respiration concerning metabolism and homeostasis, but breathing is the one inlet that you have. When you take control of your breathing and the vagus nerve, you can change entire nervous system pathways and hormonal pathways within your body.

The respiratory control system is not just reflexive, it’s smart. It learns and it has memory.

The respiratory system listens to and carefully remembers how previous stimuli affect breathing. Respiratory memory is laid down by adjusting synaptic connections in the brain, so when you take time to breathe, you’re changing the plasticity of your brain. You’re changing how you’re brain works, your neurological pathways, and the hormonal pathways in your body.

Deep Breathing Technique 8-1-4

There are many deep breathing techniques out there. The eight, one and four, technique is one that you can try by yourself:

people lying on yoga mats in a gym practicing breathing exercises
  1. Make sure that you’re in a quiet place. You can still do it in a chaotic place, but make sure that you’re either sitting or lying down.
  2. Put your hand on your abdomen. Use this to make sure that you ’re using all the muscles of breathing and respiration, and making sure that you get a full belly breath.
  3. Inhale for eight seconds. Making sure you’re pushing out that belly, rising the chest for all eight seconds.
  4. Pause for a second.
  5. Then, exhale for four seconds.
Meditation in a Bottle by zenith labs

So, that’s the eight, one and four breathing technique. There are many other breathing techniques but it can change not only how you live today, but how you live in the future.

We’ve also worked with some researchers to develop a stress supplement. It’s called “Meditation in a Bottle”. It contains beautiful, wonderful herbs and amino acids to help relieve stress. And when combined with the breathing techniques it’s a powerful one to try.

Dr Ryan Shelton

Thanks so much for tuning in today.

Make sure that you like the channel. Make sure that you subscribe to notifications.

Make sure that you share with your friends and loved one.

Stress is a killer and you can control it with something as simple as breath.

Thanks so much, I’m Dr. Ryan Shelton.

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Do This Everyday To Improve Digestion

Do This Everyday To Improve Digestion


Many of us have problems with digestion, but we don’t talk about it. Health starts in the gut for so many reasons so digestion is key. Improving digestion is important not only to extract and absorb the healthy foods that you eat, but to improve your immune system. We’re about to reveal the key to improving your digestion.

Reasons for poor digestion

fit young woman's belly with her hands framing her abdominal areaNow there are a lot of reasons for digestive complaints — stress, nutrient deficiencies, food allergies, or H pylori bacteria. Sometimes, it’s as simple as timing and chewing your food. One of the major culprits of poor digestion includes low hydrochloric acid in your stomach and low enzymes that are released from your pancreas and your liver. If you can do this one thing before every meal, you can improve your digestion dramatically. Get rid of the embarrassing gas and bloating, pain, constipation, diarrhea, and improve your immune system.

The key to improving digestion

blue word cloud with the largest text being digestive enzymesSo, the key to improving digestion is taking digestive enzymes. There are a number of reasons why the standard American diet causes poor digestion. Sometimes it’s an underlying condition, like diabetes or obesity, which will need to be addressed. But oftentimes, you can do something as simple as taking a digestive enzyme before each meal to help break down the food. You can eat the healthiest diet in the world, but if you’re not breaking down those nutrients and your body is not able to absorb them appropriately, then a healthy diet is not as helpful as you think.

Digestive enzymes include things like amylase, protease, lipase, phytase, cellulase, invertase, and maltase, which help to break down nutrients into the smallest pieces so that your intestines can absorb them.

woman in pink shorts and sports bra with the label "digestion" across her abdominal areaIf you have underlying conditions obviously they need to be addressed. We’ve actually developed a supplement containing these digestive enzymes combined with other ingredients like zinc, sodium alginate, slippery elm, marshmallow root, DGL, and berberine to help coat the stomach and help with issues like acid reflux. It also helps coat the intestines to improve absorption. It’s a combination of digestive enzymes and healing agents. Berberine is an herb that can help combat the negative effects of H pylori bacteria such as acid reflux, gastritis, gas, pain, bloating, constipation, and diarrhea, if you are able to absorb these nutrients, many of these digestive issues will go away.

The name of the supplement is True Digestion, and you should check it out. Taking these digestive enzymes before each and every meal can make a huge difference, and help relieve all kinds of GI complaints and improve the function of your immune system.

Dr Ryan SheltonSo I’m happy that you checked me out. Make sure you share this, you like this, you share it with your friends and loved ones who may also have problems with digestive complaints. Hit the bell, sign up for notifications. We post several times every week. And again, this is your channel to improve your health and wellness, and to achieve optimal health.

Thanks so much, I’m Dr. Ryan Shelton.

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The Best Foods to eat for high blood pressure

The Best Foods to Eat For High Blood Pressure

High blood pressure is one of the most silent, deadliest killers that afflicts modern society. If you struggle with high blood pressure, read on to learn about the best foods to eat for high blood pressure.

Patients on high blood pressure medications may experience side effects such as coughs, headaches, and erectile dysfunction. Controlling your diet could help control your blood pressure naturally.

High Blood Pressure Diets

doctor measuring a patient's blood pressure

In the early 90s, researchers, physicians, and scientists wanted to know what type of diet contributed to high blood pressure and what kind of diet could reverse high blood pressure. After all, no one really wants to be on medications that can cause dangerous side effects. So, they developed something called the DASH diet: Dietary Approaches to Stop Hypertension. Originally, the DASH diet was thought to be an effective diet for high blood pressure because of low sodium or low salt intake. Now, we know that the DASH diet is actually helpful because it’s high in fruits, vegetables, nuts, seeds, and lean meats, and low in fat dairy products and fatty meats (which are contributors to high blood pressure). Processed foods are also not allowed on the DASH diet.

Sheet of paper with Mediterranean Diet Meal Plan information, with wedges of grapefruit and a pink measuring tape around it

Other diets have shown similar results for helping with high blood pressure. For example, the Mediterranean Diet, which is high in fruits, vegetables, nuts, seeds, seafoods and berries. We looked at both the DASH diet and the Mediterranean diet to see what they had in common to be able to develop the best diet for reversing/resolving high blood pressure. It came down to something called the “dietary inflammatory index”, which promotes inflammation that we have to curb if we want to reduce high blood pressure.

Here’s what all these diets had in common: They were high in potassium, magnesium, and the essential fatty acids Omega-3, Omega-7, and Omega-9. You should try to include these components in your high blood pressure diet.

The Best Diet and Foods to Reduce High Blood Pressure

If you want to reduce high blood pressure through the foods you eat and your general diet, here are some tips that you should follow daily.

What you should eat:

top down view of sliced open halves of an avocado and bananas against a yellow background
  • 4-6 servings of fruits and vegetables. Beets, sweet potatoes, bananas, and avocados are especially important because they are high in potassium and magnesium.
  • 4-6 servings of legumes or beans.
  • 1-2 servings of nuts and seeds.
  • 2-3 servings of seafood or healthy fish with omega-3 fatty acids.
  • Include coronary herbs to your meals. These include garlic, ginger, oregano, thyme, and rosemary.

What you shouldn’t eat:

different breads, pastries, and baked goods
  • Restrict yeast products and baked goods.
  • Eliminate all processed foods. These tend to be high in sodium and salt.
  • Limit fatty meats to 2-3 times a week. Try to incorporate more lean meats such as poultry and grass-fed beef or seafood into your diet.

Changing your diet can help you manage your high blood pressure better, and even come off medications that cause terrible side effects.

omega 3-7-9 + Krill supplement by Zenith Labs

There are a couple of supplements available that can help reduce blood pressure tremendously: BP Zone and Omega 3-7-9 + Krill fatty acid. You can reduce blood pressure a number of ways, but it all starts with your diet and using food as natural antidotes to your body’s ailments.

We want to know if you’re struggling with high blood pressure, how your diet impacts you, and what you’re using to manage your high blood pressure, so do write to us in the comments below. We’re on this journey with you.

Dr. Ryan Shelton of Zenith Labs

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

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

Doctor's #1 Tip To Reverse Puffy Eyes and Bags (DO IT DAILY!)

Doctor’s #1 Tip To Reverse Puffy Eyes and Bags (DO IT DAILY!)

Aging, amongst other reasons, is a common cause puffy eyes. We know that certain things can help: reducing salt, improving allergies, relieving sinus congestion, drinking more water, getting more sleep, and avoiding fatigue and stress. But we’re going to reveal a number one tip to help with puffy eyes.

The #1 Tip To Reverse Puffy Eyes and Eye Bags

man's hand making a cup of green tea

This is one remedy you can enjoy internally and see the benefits externally — green tea.

Green tea has been used by countries and civilizations around the world to help fight aging because of the powerful antioxidants it has. Green tea contains polyphenols called catechins, epicatechins and EGCG. EGCG is one of the most important ones. They’re polyphenols that have powerful antioxidant effects.

What makes this such a great solution is you can simply brew a strong cup of green tea and enjoy its benefits. Here’s how to do it:

woman with natural facial makeup holding green tea bags
  1. Brew a strong cup of green tea. Use two teabags.
  2. Place the used teabags on your eyes. Once you’re done drinking your green tea, let the teabags cool. Then, gently place the used teabags on your eyes.

All you have to do is try this for seven days, and it can dramatically change how your eyes look.

The green tea bags are astringent, which helps skin cells contract. It also contains vitamin C, folic acid, quercetin, beta carotene, and caffeine, all of which can reduce the puffiness of your eyes and make you look and feel younger.

Like this tip? Try this Easy Homemade Face Peel to Reverse Aging!

Dr Ryan Shelton

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

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

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The Complete Guide To Probiotics and Gut Health

The Complete Guide To Probiotics and Gut Health

Did you know that nearly 90% of your immune system resides in the gut? We believe that all health begins in the gut. What you put in your gut and how your gut receives it influences the rest of the body. Probiotics are powerful organisms that can help you build better gut health. Let’s explore the relationship between probiotics, gut health, and the rest of your health.

What are probiotics and what do they do?

fit man in black underwear with the digestive system drawn on his bare skinProbiotics are fascinating organisms. They are all over us on our skin and our hair, but they mostly reside in the gut. They release substances and chemicals that help to inform your intestinal cells to better absorb food and to inform your immune system to better protect yourself against the bad guys.

The gut is also known as “the second brain”. There are so many nerve connections between the gut and the brain, and more serotonin is actually produced in the gut compared to the brain! Probiotics help to influence nerve tissue to feedback to the brain and help with things like depression and anxiety. They also inform the intestinal cells’ information to then release hormones, telling both the brain and adipose (or fat tissue) to help you lose weight. Probiotics can be effective for obesity, diabetes, gut health, brain health, regulating moods, and immune health.

Did you know that probiotic bacteria outnumber human cells by 10 to one in the human body?

Eat probiotics for better health

different fermented foods such as sauerkraut, yogurt, and kimchi in small glass bowls on a wooden tableWhen healthy types of bacteria are growing in and on you, you have healthy skin, better moods, and improved digestion. Unhealthy bacteria growing in and on you causes a number of problems and health conditions. After you’re born, the only way you can really get in probiotics is either through eating fermented food or taking a probiotic supplement. Taking antibiotics not only kills off the bad bacteria, it also kills off the good bacteria, and that’s a problem. Once the good guys are killed, it opens up the door for the bad guys to grow and flourish, which can cause problems for you.

Probiotics can take years to replenish in your system if you’ve had health conditions, or if you’ve taken antibiotics in the past. Fermented foods like kefir, yogurt, probiotic capsules, sauerkraut, kombucha, miso, tempeh, ceviche, and saltwater pickles are a great source of probiotics. If you don’t like those foods, then you can take a probiotic supplement. At least every culture in the world has their most preferred type of fermented food, and they typically take it every day.

woman holding up a picture of a smiling happy cartoon stomachMost bacteria in the soil is healthy and good, or else the plants that we depend upon so much wouldn’t grow. However, our modern world of sterility and pesticides causes the soil to have a weird composition, and we don’t get the healthy bacteria that we need from the earth. Studies have also shown that rural kids who live on farms and have their hands in untainted soil have totally different types of immune systems than kids that live in cities. Hence, we need to supplement our daily diet with probiotics.

Probiotic T-50 supplement by zenith labsThere are thousands of different types of species of probiotics. We’ve worked with researchers to help develop a probiotic supplement, called “Probiotic T50”. It contains a whopping 50 billion organisms of 11 different strains of probiotics. If you take a look at the supplements in your local pharmacy or local health food store, you’ll find that most products contain far fewer organisms — maybe 5 to 10 billion. It’s important to read your labels. Most of the time, it’s usually just a single strain of lactobacillus coupled in with bifidobacterium. Probiotic T50 contains several strains of Lactobacillus, Bifidobacterium, and Streptococcus Thermophilus.

Dr Ryan SheltonMake sure that you like this page. Make sure that you share it with your friends and your loved ones. Hit the bell for notifications. We post each and every week.

Again, my purpose is to help educate you on how to take good care of yourself to achieve optimal health and wellness.

Thanks so much. I’m Dr. Ryan Shelton.

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The Exercise to lower blood pressure that will surprise you (DO DAILY!)

The Exercise to Lower Blood Pressure That Will Surprise You (DO DAILY!)

Did you know that estimates from a recent study from Harvard University show that nearly 950 million people worldwide struggle with high blood pressure and the negative consequences that come along with it? The number varies from country to country but in America, it’s somewhere between 20 and 30 percent of the population. In some countries, as much as 50% of the population struggles with high blood pressure. If you’re one of those individuals, you might want to try doing this exercise consistently to help manage your blood pressure.

The Benefits of Breathing Exercises on Blood Pressure

diagram of a human skeletal, muscular, and nervous system

The parasympathetic nervous system is controlled by something called the vagus nerve. The vagus nerve basically controls everything from the neck down. It controls most of the processes that we don’t have to think about. It controls heartbeat, heart rate, blood pressure, breathing, and digestion. Having more control of your vagus nerve can help you take more control over reducing your blood pressure, anxiety, asthma symptoms etc. Deep breathing exercises are actually one way of doing this.

Deep breathing exercises can actually help you take hold of your vagus nerve and help with issues like high blood pressure, asthma, anxiety, diabetes, stress, and help improve your overall health and wellbeing.

man with eyes closed outdoors smiling

A study done at the Julliard School of Music showed that musicians who implemented deep breathing exercises for 10-15 minutes a day had reduced stress and sympathetic nervous activity than another group who didn’t practice deep breathing exercises. They had lower blood pressure, incidences of asthma, and reduced abdominal pains and anxiety. They were also more calm, confident, and generally performed better. The musicians who practiced deep breathing exercises had more hold over their vagus nerve than those who did not.

a plastic heart lying on top of a blood pressure pump

Another research study done on a group of Zen practitioners showed that there were changes in blood pressure, heart rate, asthma, abdominal pain, proinflammatory cytokines and chemicals throughout the body and mental focus for 24 hours after just a 10 – 15 minute episode of deep breathing exercises. And when they continued this every day for a week, two weeks, a month, and two months, those effects compounded. They showed that the effects lasted not for just 24 hours, but 36 to 72 hours. Additionally, blood pressure, heart rate, asthma symptoms, abdominal pain, and proinflammatory cytokines all improved.

There are three important muscle groups that control respiration:

diagram showing the human diaphragm position in the human body
  1. Diaphragm: This is a big important muscle that is domed underneath the rib cage. Most of us do not utilize this muscle.
  2. Intercostal muscles: These are small muscles between the ribs. Some of us use these muscles.
  3. Scalene muscles: Most of us only use this third group of muscles which basically lifts the rib cage up to the head and neck area.

If you exercise the diaphragm through deep breathing exercises and then expand the chest out using those intercostal muscles and then rise the chest up towards the neck and the head, you can strengthen those muscles so that unconsciously when you’re not thinking about it, they’re stronger and bringing in more breath for you with every inhale.

10 and 8 Breathing Technique

BP Zone advanced blood pressure support supplement

If you’re thinking about trying some deep breathing techniques, here’s an easy one to get you started. All you need to do is practice this for 10-15 minutes a day to grab hold of that unconscious vagus nerve effect.

  1. Inhale for about 10 seconds.
  2. Hold for 1-2 seconds.
  3. Then, slowly exhale for 8 seconds.

If you are one of those individuals that struggles with high blood pressure, implementing this breathing exercise every day can make a significant impact in your blood pressure. You don’t have to spend money at a gym to do this and all you need is 10 to 15 minutes a day. It just needs to be done and performed consistently, and it can make significant reductions to your blood pressure and help with a number of other health conditions. We’ve also developed a supplement called BP Zone, which can also reduce significantly your blood pressure.

Dr. Ryan Shelton, NMD

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

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

Top 3 Causes of thinning hair and what to do about it

Top 3 Causes of Thinning Hair and What to Do About It

wooden hairbrush with clumps of hair

Thinning hair and hair loss are big deals. They can affect not only how you look in the mirror every day, but they can affect how you feel. They can rob you of your confidence and change your relationships. Now, if you’re struggling with thinning hair and hair loss, we’ll reveal three top contributing tips to help you reverse hair loss and get thicker, fuller hair.

Hair loss, or thinning hair, is medically-termed “alopecia”. It occurs in both males and females, although the rate is higher in males. The three tips we’re about to give you helps improve your body and health systematically, which in turns helps with hair loss issues.

The Top Three Causes Of Thinning Hair

1. Hormone Imbalance

ipad with words hormonal imbalance on the screen

First up: hormone imbalance. Specifically, an enzyme called 5-alpha reductase, which changes testosterone into a much more powerful form of testosterone, dihydrotestosterone (DHT). The problem with elevated levels of DHT or 5-alpha reductase, is that DHT causes hair follicle atrophy. It causes hair thinning and contributes to hair loss.

2. Nutrient deficiencies

different types of foods like fish, avocado, spinach and walnuts laid on a wooden table

The second cause of thinning hair is nutrient deficiencies. Some of the most common nutrient deficiencies that contribute to hair loss are iron, essential fatty acids, biotin, folic acid, vitamins B6 and 12, vitamin A, and zinc.

Fact: The average person has somewhere between 100,000 to 350,000 hair follicles.

3. Inflammation

back view of woman with neck pain holding her neck

Last but not least, inflammation is another cause of thinning hair. Specifically, something called “reactive oxygenated species”. These oxidative compounds (which can occur naturally in the body) attack hair follicles, causing hair thinning and hair loss.

How to Reduce Hair Thinning and Hair Loss?

Now that you know the top three causes of hair thinning, here’s what you can do about it:

woman brushing her healthy head of hair
  1. Make sure that your hormones are balanced and that you’re not overproducing dihydrotestosterone by an over-activated 5-alpha reductase. There are supplements that you can take to improve that.
  2. Correct any of nutrient deficiencies that you may have. Make sure that your diet is rich in vitamins and minerals, or take a high-quality supplement which includes more iron, essential fatty acids, biotin, folic acid, B6, B12, vitamin A, and zinc.
  3. Control inflammation. Eat a diet that’s rich in color, fruits and vegetables, and essential fatty acids.

Using this three-step approach can have incredible effects on your hair, how you look, how you feel, and your confidence.

Dr Ryan Shelton

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

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

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The #1 Master Tip to Help with Weight Loss

The #1 Master Tip to Help with Weight Loss


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

Master Tip to Help with Weight Loss

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

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

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

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

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



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

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

Thanks so much. I’m doctor Ryan Shelton.

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