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Nutrition

"Until you get your nutrition right, nothing is going to change"

 
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Proteins- 30% of Diet

Target 20-25 grams at each meal for adults

meat 4-5 ounces = 20-25 grams

Poultry 5-6 ounces = 20-25 grams

fish 6-7 ounces = 20-25 grams

Eggs 7 grams of protein each

Quinoa 8-9 grams per cup

Beans must be combined with grain to make a complete protein (all essential Amino Acids)

Lentils are close to complete Proteins

target enough protein to sustain energy for 4 hours

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Fats- 30% of Diet (10% Saturated)

natural Saturated fats are included in protein sources (beef, fish, chicken and poultry)

essential fatty acids from nuts, seeds, nut butter, nut milks, avocados and fish

Fatty acids needed for brain health, decrease inflammation, and stabilize blood sugar

avoid transfats, hydrogenated or partially hydrogenated fats- cause inflammation and increase LDL cholesterol

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Carbohydrates- 40% of Diet

Focus on complex carbs- legumes, fruits, vegetables, some grains

Simple carbs break into simple sugars- breads, pasta, cake, candy

Fruits and Vegetables should be 9 servings per day- 2 fruits, 7 veg

eat the rainbow- lighter vegetables provide more vitamins, Darker Vegetables provide more minerals

high sugar fruits create high insulin surges and block fat burning

Fruits provide antioxidants that fight free radicals

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Fiber

target 20-25 grams daily

Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.

feeds good bacteria

Slows absorption of carbs

IS ALZHEIMER'S DIABETES OF THE BRAIN?


ByDrs. Mary Dan and Michael EadesSeptember 26, 2019

https://www.crossfit.com/essentials/is-alzheimers-diabetes-of-the-brain

Every 65 seconds, someone in the United States develops Alzheimer’s disease. It’s become so common that nearly one in 10 people over age 65 currently suffers from it, and, in a seemingly puzzling distribution, about two-thirds of those afflicted are women. In 2019, the ranks of Americans suffering with Alzheimer’s disease number 5.6 million older adults and 200,000 people younger than 40. In the next three decades, those numbers are expected to nearly triple and with them, the staggering cost in time and treasure, both in dollars and stolen lives.

The steep upward trajectory of the projected trend in the disease eerily mirrors that of the diabetes epidemic that began in the 1990s. Consider these images, both from the Centers for Disease Control; the inflection point for diabetes on the left — where the incidence began to sharply increase — occurred in the late 80s, about a decade after the introduction of the first USDA Food Guide Pyramid. The hockey stick jump for Alzheimer’s disease, according to the graph on the right (using data from 2000 through 2013), is projected to occur about now.

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Little wonder, then, that researchers at Brown University coined the term “Type 3 diabetes” for Alzheimer’s disease.

But the reason for making that connection is based on more than the shape of the incidence curves. There is a fundamental and physiological link between defective glucose metabolism and brain dysfunction. People who suffer from diabetes, glucose intolerance, and insulin resistance (even early on, when blood sugar is still normal) have twice the risk of developing memory impairment as those without these disorders. And this connection has spurred deeper research into how the brain handles glucose and whether a defect in glucose metabolism within the brain affects the development of Alzheimer’s disease.

In one such avenue of research, scientists have used positron emission tomography (PET) scanning to examine the brains of people who carry the APOE-epsilon 4 gene (which confers a high risk of cardiovascular disease as well as a high risk of developing Alzheimer’s later in life) to determine the ability of different regions of the brain to use glucose. These studies unearthed a potentially important clue: The earliest indication of Alzheimer’s disease is a subtle decrease in the brain’s glucose metabolism, especially in the areas most closely tied to memory, and the changes can be identified in these individuals decades before memory starts to fail.

The brain is the most energy-expensive organ in the body, weighing only about three pounds but demanding the generation of between 300 and 400 kcal a day, which represents about 20% of the body’s resting energy expenditure. It cannot store fuel to any great degree either, so its function is almost totally dependent upon importing raw materials to produce the necessary energy. Fortunately, the brain comes with the flex-fuel option standard, so it’s able to run on either glucose or ketones. And though it actually runs more efficiently on ketones, in the vast majority of people eating the standard American diet (SAD) — high in starch, sugar, and industrially processed seed oils — glucose is the primary fuel, and some might say “drug,” of choice. The lion’s share of energy gobbled up by brains fed so SAD-ly comes from carbohydrate intake.

Glucose enters the brain and is ferried across the protective blood-brain barrier by specific transporters called GLUTs. Once across the barrier, various GLUTs also shuttle glucose into the brain cells, where it can be burned for energy. An interesting nexus of the female reproductive hormone estrogen and the GLUT system might explain the preponderance of females who develop Alzheimer’s disease. Estrogen stimulation drives the manufacture of these transporters, and its removal results in fewer of them. Diminished estrogen action equals fewer transporters, which equals less glucose transported for energy, which, as we’ll cover in a bit, sets the stage for brain dysfunction.

It was once believed that, unlike muscle and fat tissues, insulin was not required for glucose entry into brain cells, but research has since verified that insulin plays a number of critical roles, including involvement in the transmission of synaptic impulses, brain cell metabolism, memory, emotional and cognitive functions, and in the neuroinflammatory response. And where insulin plays a critical role (i.e., in a carb-filled world) can the specter of insulin resistance be far behind?

The brain requires a steady supply of incoming fuel to feed its energy needs. If glucose is the fuel option — which it will be on a highly processed, high-carb diet — insulin resistance is going to disrupt delivery of that steady supply. The brain cells will become relatively energy starved and, much like a rolling electrical brownout in the hot summer months, the lights will dim — i.e., the brain will operate but at a reduced capacity. Brain fog and memory dysfunction are a consequence, certainly, but that’s not even the worst of it.

A huge chunk of the energy the brain requires is devoted to running a bevy of intracellular pumps designed to handle the influx of excitatory brain chemicals, such as calcium ions and glutamate. The neuron needs these chemicals in the right amounts at the right time to fire impulses and process incoming stimuli on the one hand. On the other hand, these chemicals are, in a sense, toxic. These signaling molecules need to be let in to do their work and then actively pumped out. Each neuron expends great effort controlling the flow of these excitatory messengers, and when energy production dips, the pumps begin to fail, resulting in an excitatory chemical flood within the neuron. Left uncorrected, the energy-deprived and over-excited neurons can be damaged or even die. And since the functioning brain is just a collection of neurons, the ongoing attrition will ultimately take its toll.

Additionally, the development of insulin resistance in the brain and the attendant energy deficit may also play a key role in the development of the neurofibrillary tangles that are the signature lesion of the Alzheimer’s-affected brain. Neurons communicate with each other across specific small gaps between them called synapses. The development of a synapse occurs somewhat like the raising of a circus tent. The cell membrane can be envisioned as the floppy tent canvas, pushed up by tent poles (microfilaments) lashed together by ropes (tau proteins) that are glued securely together by a process (in the cell if not the circus) called phosphorylation. Without enough “glue,” the tent poles may come loose and fall; with too much glue they become a sticky, knotted mess — a tangle. The nexus of dysfunctional glucose metabolism, failing synapses, tau proteins, and tangles turns out to correspond to the degree of insulin resistance in the brain.

One solution for correcting insulin resistance in the body or the brain, and a simple one at that, is to flex the brain’s fuel preference. Flip the switch to select a more stable and predictable fuel source: fat in the form of ketones. Simply purging the system of highly processed, concentrated sources of sugar (and starch) and providing instead a rich intake of quality natural fats (short-, medium-, and long-chain triglycerides, primarily from animal sources) and sufficient complete protein to preserve lean tissues, supplemented with low-starch vegetables and some low-sugar fruits, will trigger a shift away from glucose dependency.

ADDITIONAL READING


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How Our Gut Affects Our Mood

Article Link: https://goop.com/wellness/how-our-gut-affects-our-mood/

“Whatever goes on in the emotional parts of our brain is mirrored in the gut, and whatever goes on in our gut influences our brain,” explains Dr. Emeran Mayer. “Even though these bidirectional influences happen in each individual, many people are not aware of them.”

A gastroenterologist, neuroscientist, and the author of The Mind-Gut Connection, Mayer has been studying this interaction for over forty years. He is a professor at the David Geffen School of Medicine at UCLA, where he runs the G. Oppenheimer Center for Neurobiology of Stress and Resilience and codirects the Digestive Diseases Research Center (CURE). Mayer’s research on how the tiny microbes in our gut communicate with our brain shows how an unbalanced communication system can give rise to health issues, whether it’s a digestive disorder and allergies or anxiety and depression.

The gut is not the second brain, according to Mayer. It’s the first. Our gut-based nervous system developed hundreds of millions of years before the human brain. We’d be wise to pay attention to it.

Which is what Mayer helps us do: His work, for example, examines the impact of what we eat, as well as how we eat. By implementing specific dietary interventions, shifting our inner dialogue, and spending time with our communities, Mayer says we can enhance our mind-gut connection, improve our mood and mind-set, boost our immunity, and maybe do even more to stave off the most common diseases.

A Q&A with Emeran Mayer, MD

Q

How do the gut and brain communicate?

A

The gut is a complex organ made up of different, closely interconnected systems. While it’s commonly believed to encompass just our digestive system, it is far more complex. To acknowledge this interconnectedness, scientists have referred to it as “gut connectome.”1

The gut communicates with the brain via different channels, which include:

  • The immune system: through circulating cytokines and other inflammatory signals.

  • The endocrine system: comprising hormones produced in the gut, including the satiety hormones that make us feel full after a meal.

  • The nervous system: comprising the two branches of the vagus nerve, one branch sending signals from the gut to the brain and the other, much bigger one transmitting information from the brain to the gut.

When the gut is inflamed, it can make an individual feel unwell or fatigued or similarly cause an individual to feel nauseated after consuming a meal high in fats. When the gut is empty for a long period of time, one may begin to crave food. On the other hand, if you eat healthy, nutritious food, it can often lead to decreased feelings of anxiety and an enhanced mood. These are a few examples of the way the gut sends signals across a branch to the brain.

On the other hand, the brain can also send signals to the gut that reflect our emotional states and the degree to which we feel stressed. These signals travel via a different branch of the vagus nerve, which is much smaller than the sensory branch. For example, when you’re angry or stressed, your stomach may feel cramped or as if it’s tied up in knots. And when you are excited, you may feel butterflies in your stomach. All these gut reactions reflect how your brain influences the different aspects of your gut, including contractions, blood flow, and secretion.

Whatever goes on in the emotional parts of our brain is mirrored in the gut—and whatever goes on in our gut, in response to what we eat, influences our brain. Even though these bidirectional influences happen in each individual, many people are not aware of them. There are others, though, who are overly sensitive and develop hypersensitivities to various foods or feelings of anxiety and may develop symptoms of irritable bowel syndrome.

Q

Is this why the gut is considered the “second brain”?

A

While the term “the second brain” has become popular to describe the enteric nervous system (ENS)—or the collection of nerves found in the gut—this gut-based nervous system is really our first brain. The ENS developed hundreds of millions of years before the human brain, and most of the neurotransmitters and signaling molecules in the brain are derived from molecules that originated in the nervous system of the gut.

The gut is in constant interaction with the 70 trillion microorganisms that live within us. In addition to containing more than 150 million nerve cells, the gut also makes up the largest part of our immune and endocrine (hormonal) system. Much of the information generated in our gut is sent to the brain through the vagus nerve, highlighting the wealth of information that our bodies collect from our intestines. This explains why the gut plays such an important role in regulating so many functions in the body. It also explains why the gut has been implicated in so many health issues, from neurodegenerative diseases, like Alzheimer’s and Parkinson’s, to our emotional well-being, allergies, and autoimmune diseases, like inflammatory bowel diseases, multiple sclerosis, and rheumatoid arthritis.

While the brain is responsible for the ways we interact with the world around us through our senses of sight, sound, smell, and touch, our gut governs the ways we interact with the food we consume and with the microbial world inside of us.

Q

How does research link the microbiome to brain health?

A

The gut microbiome represents the vast community comprising hundreds of trillions of microorganisms that make up a complex ecosystem inside of our intestines. They are responsible for the stability and resilience against foreign insults and perturbations to our bodies. They are in intimate contact with the major information-gathering systems in our body—specifically the immune and endocrine systems. Because these communities of microbes reside throughout our intestines, this strategic location allows them to listen in when the brain signals to the gut how stressed, happy, anxious, or angry you are, even when you’re not fully aware of these emotions. On the other hand, they are in a perfect position to strongly influence our emotions by sending signals back to the brain.

We have good reason to believe, based on studies in mice, that the gut microbiome also plays a role in our emotional and social behaviors. While there are fewer studies that support the close link in humans, my team and other researchers have demonstrated that there is a relationship between the types of microbes that live in your gut and brain structure and function. Alterations in the composition and function of the gut microbiota have been identified in many brain disorders, including depression, anxiety, autism spectrum disorders, Alzheimer’s, and Parkinson’s disease.

However, it remains to be seen if these correlations reflect a causal role of certain microbes in these disorders, if they result from altered signals that the brain sends to the gut in these conditions, or if there are other factors—such as lifestyle, diet, medications—that underlie these associations. If a causal role of altered gut microbes in human brain disorders can be established, it would open up exciting new treatment options aimed at normalizing the microbiome and curing the disease. Such future options could include specific dietary interventions, personalized pre- and probiotics, and even new ways of doing fecal microbial transplants. Unfortunately, oftentimes such interventions are recommended in the absence of scientific evidence.

There is mounting evidence that a healthy microbiome—high in diversity and beneficial microbes—plays an important role in keeping our gut healthy. This is reflected in an optimal gut barrier, or minimal “leakiness”; little gut-based and systemic immune activation; regular gut contractions and transit; and secretion of mucus and water.

Q

When do our microbiomes develop? Is the diversity of our microbiome inherited, or is it shaped through our diets?

A

The crucial period of microbiome development is in the first thousand days of life. Many crucial factors play a role during this period, such as the pregnant mother’s diet, her levels of stress, the mode of delivery, the duration of breastfeeding. Other factors include a newborn’s exposure to any early life stressors and their exposure to pets and environmental microbes. Since there are many factors that can contribute to the health of the infant’s microbiome, it’s difficult to identify the impact of any single one of them.

For example, the Yanomami—the largest relatively isolated tribe of indigenous people living along the upper Orinoco River in Venezuela—have the highest diversity and abundance of gut microbes of any individuals in the world. This can already be seen in their infants. A few factors that may be responsible for this are the fact that Yanomami mothers nurse their infants for up to three years, that they consume a largely plant-based food diet, that their newborns are exposed to an abundance of healthy microbes in their environment from the day they’re born, and that they’re not exposed to antibiotics.

After that early programming phase, the basic community structure of the gut microbes is fairly stable throughout one’s life. After that, it can be influenced to a limited degree by diet, medication intake, and chronic stress or emotional states, among other factors. When it comes to your diet, by taking pre- and probiotics, you can improve your gut microbial composition and function within a certain limit, so long as you also stick to a healthy, low-inflammatory diet. If not, the microbiome will return to its original state as soon as you stop taking them.

While there have been studies that illustrate the large influence genes have on the mouse microbiome, in humans, the effect is much more limited and indirect. For example, the composition of breast milk is partially determined by the mother’s genes and by the mother’s diet. In particular, a certain group of large, nonabsorbable molecules called human milk oligosaccharides were naturally designed to be a specific source of food for gut microbes. That said, overall, early environmental influences starting during pregnancy and continuing through the first thousand days of life play a much bigger role than the parents’ genes.

Q

But do our genetics influence the way our gut and brain communicate?

A

We know a lot about genetic and epigenetic influences on the developing brain. For example, traits like anxiety, depression, and stress responsiveness have a strong genetic as well as epigenetic basis. Epigenetic influences can be triggered by adverse early life events occurring in the first eighteen to twenty-five years of life. An unstable family environment, a mother’s chronic illness, marital discord, and verbal or emotional or sexual abuse can all alter the ability of genes to express their genetic information.

Typically, the combination of genetic and epigenetic effects greatly increases the stress responsiveness of the brain and the vulnerability to developing a range of chronic disorders, including brain disorders as an adult. As mentioned, a brain that’s hyperreactive to stress or a chronic negative emotional state influences the gut and its microbes through the autonomic nervous system, including the vagus nerve. In brief, genetic and particularly epigenetic factors have a strong influence on brain-gut microbiome communication throughout life.

Q

You say the gut affects our emotions, and our emotions affect our gut—which comes first? What role does this relationship play in mental health?

A

It’s best to conceptualize the interactions between our brain and our gut and its microbiome as a circular system. When viewed this way, there is almost always a combination of altered gut function with any brain or mental disorder—in particular in anxiety, depression, autism spectrum disorders, and Parkinson’s disease.

I believe that for many mental disorders, the initial aberrant signal comes from the brain, which is shaped by genetic and epigenetic factors, which then affect the gut and its microbes, which give feedback to the brain. On the other hand, we now know that we can positively influence brain disorders, like anxiety, depression, autism, epilepsy, and possibly cognitive decline, through gut-targeted therapies, in particular dietary interventions.

A common underlying theme in dietary interventions is to reduce the activation of the gut-based immune system, strengthen the intestinal barrier, and deliver anti-inflammatory molecules. For example, a diet high in a wide variety of plant-based fibers has consistently been shown to increase the diversity and abundance of the gut microbes, to reduce “leakiness” of the gut, and to reduce immune activation in the gut. Similarly, an increase in the amount of plant-derived molecules called polyphenols (contained in largest amounts in dark berries, dark chocolate, olives, pomegranate, and red wine) increases the abundance of good gut microbes. And the microbes in turn metabolize these molecules into health-promoting substances that are absorbed in the large intestine and contribute to brain health. High contents of fiber and polyphenols are some of the most important factors underlying the unequivocal health benefits of Mediterranean-type diets.

Q

What does harmonious communication between these systems look like? What causes them to be thrown out of balance?

A

Optimal communication within the brain-gut-microbiome axis means that brain and gut and microbes are in a harmonious state. The brain is in a relaxed, positive emotional state, free of negative emotions, such as anger, fear, disgust, envy, high stress reactivity, etc. And therefore the brain sends positive signals to the gut. These positive signals lead to high barrier function (the opposite of leaky gut), regular contractions and secretion of fluids and electrolytes, and a normal mucus layer, among other factors.

The microbiome is in an optimal state when it has a high diversity of beneficial microorganisms and a high percentage of microbes contributing to a healthy mucus layer. This optimal state is associated with minimal immune activation, minimal leakiness of the gut, optimal cognitive function, and a sense of well-being.

Disturbances to this balanced state can occur in response to an unhealthy diet, such as one consisting of high fat, high sugar, and low fiber, and also as a result of chronic stress or trauma. The latter will reduce the gut barrier, increase its leakiness, reduce the number of beneficial microbes in the gut, and promote signals to the gut that reinforce the emotional imbalance.

Q

What do you do when these systems get out of balance?

A

I recommend a personalized and integrative approach targeted at the microbiome, the brain, and the gut. In my practice, we focus on stress management, including mindfulness-based stress reduction, relaxation techniques, and short-term cognitive behavioral therapy, sometimes in combination with brain-targeted medications (aimed at reducing stress hyperresponsiveness), if necessary.

We also target the gut and microbiome through a plant-based diet, anti-inflammatory foods, and natural bowel habit-regulating interventions. These natural interventions may include foods that promote intestinal fluid secretion and transit, such as rhubarb root extract, aloe vera, and flaxseed.

Each program is tailored to each patient, depending on what the underlying problem could be, and I’ve found most patients follow the recommendations successfully. While I view stress-attenuating medications as a temporary intervention to “reset the system,” dietary, mind-targeted, and exercise-related recommendations are considered long-term lifestyle changes.

Q

You’ve mentioned that our microbiome is affected by both what we eat and the way we eat. Why does how we eat matter?

A

Studies on the benefits of the Mediterranean diet have shown that social factors—in particular having communal meals with family and friends—play an important role in the documented health benefits of such diets, over and above the benefits from the largely plant-based dishes. There is an ancient connection between positive emotional events—like weddings, birthdays, holidays, even funerals—and sharing a meal. Most cultures recognize this close connection and try to maintain and nurture this tradition.

However, modern lifestyles in many parts of the world—in particular in the US—make it more and more difficult to maintain these social and emotional connections. As a result, people often end up eating mindlessly, without any connection to what they eat, with whom they eat, or in which context they eat. Even though there are few, if any, studies that identify the mechanisms underlying the beneficial effect of communal eating, it is most likely connected to the emotional signals the brain generates in such situations and sends to the gut and its microbes.

How we eat is as important as what we eat. I advise people to try to eat meals with friends and family—and not in front of the TV screen—three times a week at the very minimum.

Q

What microbiome studies are you working on?

A

We have several ongoing research projects, all studying brain-gut-microbiome interactions, some of which have been completed and are currently being written up for publication. We are writing up the results of a study we completed on the effect of cognitive behavioral therapy in patients with irritable bowel syndrome. As expected, CBT significantly improved symptoms in close to 60 percent of patients. This improvement was associated with a change in brain structure and function, as well as in the composition and function of the gut microbiome.

In another study, we examined the associations between a history of adverse life events before the age of eighteen and the gut microbiome. We found that such a history has a profound influence both on the composition of gut microbes and on the metabolites that they produce when the person is an adult. We are also working on several other exciting projects that we hope will shed light on other aspects of the brain-gut relationship, including:

  • Correlations between gut microbial composition and function, and brain networks and clinical symptoms in 1,000 individuals for whom we have comprehensive information in our database.

  • Effect of a dietary intervention, specifically one with high polyphenol content, such as berries and nuts, on stress reactivity, brain function, and gut microbiome in a student population.

  • The effects of a dietary intervention, or Mediterranean-style diet, on brain function and symptoms in cognitive decline.

  • Changes in brain-gut-microbiome interactions in patients with ulcerative colitis.

Q

What does the future of our understanding of the brain-gut connection look like?

A

While it’s hard to predict the outcome, there are some great ongoing research efforts in the gut microbiome science field, such as the identification of ways to reverse negative early programming of the gut microbiome in the first thousand days of life. This may include selective transplants of microbes that are missing in an infant’s microbiome and targeted pre- and probiotic interventions in early life. Another ongoing study involving a big human population is seeking to demonstrate a causative role of gut microbial alterations in disease pathophysiology. If these studies are positive, it will become possible to identify subtypes of patients who may benefit from microbiome-targeted therapies like pre- and probiotics, selective antibiotics, or fecal microbial transplants.

We can also look out for animal studies identifying the precise mechanisms underlying the influence of altered microbial function on the brain and behavior. This data can then be used to develop specific therapies targeted at the brain and/or gut microbiota.

These studies and others will help us better understand the vital relationship between the health of our gut and our brain and the way this relationship helps shape our thoughts and feelings. I hope we can discover more about the way the microbial universe inside us affects our experience of the world we live in.

Emeran Mayer, MD, is a gastroenterologist, a neuroscientist, and the author of The Mind-Gut Connection. He is the executive director of the G. Oppenheimer Center for Neurobiology of Stress and Resilience and a codirector of CURE: Digestive Diseases Research Center at UCLA. He has been studying brain-gut microbiome interactions for the past forty years, and much of his research has been supported by the NIH. He is currently researching the role of the gut microbiota and brain interactions in chronic pain and emotional regulation.

This article is for informational purposes only, even if and to the extent that it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of goop.

1 This is the gut’s intricate network of “circuits that convert food into electrical signals, coordinating motility, secretion, food intake, and even mood and other behaviors.”



7 Life-Changing Health Tips From Dr. Mark Hyman

In this article, we hope to use the outstanding work of Dr. Mark Hymanto revolutionize the way you think about health.

There are so many people today who are struggling with their health. Whether they are struggling with weight and fitness, or they are dealing with chronic disease, maintaining good health is a struggle for people of all ages and backgrounds.

One of the most difficult parts about maintaining your health is the fact that many people don’t realize they are unhealthy until they notice symptoms or side effects of disease.

This is not how you want to live.

There is a difference between chasing symptoms/trying to mask up side effects and actually focusing on maintaining your health and taking care of your body. You want to focus on keeping your body as healthy as possible so that your system can stay up and running in the way that it should be. This way, your body can heal itself as it was designed to.

This is the foundation of the functional medicine movement, which encourages people to take control of their health, by giving their bodies what they need to thrive.

At the forefront of this movement is Dr. Mark Hyman, from the Institute of Functional Medicine. Mark Hyman is a MD and doctor of functional medicine, as well as a best-selling author of over 10 books on diet, health, and functional medicine.

The Mark Hyman diet, which was made famous by his book Eat Fat, Get Thin, has helped thousands of people learn how to change the way they look at fat and to introduce real, healthy fats into their diet to live healthier and stay thinner. The Mark Hyman Diet encourages people to eat real food in order to take care of their bodies and maintain their health.

While reading his library of books, including the best-selling Eat Fat, Get Thinis one of the best ways to access Dr. Mark Hyman’s wealth of knowledge, we have taken the time to cultivate just 7 of Mark Hyman’s best health tips that can help put you on the road to a healthier body and a healthier future.

1. Get rid of the sugar

There is perhaps nothing as dangerous to your health as sugar. In his book, Eat Fat, Get Thin, Dr. Mark Hyman goes into great detail about the impact that sugar can have on our bodies and our health. Americans are eating more sugar than ever before and the problem is that sugar increases our body’s insulin production, and insulin freezes fat.

Sugar not only can cause us to hold on to extra fat, while increasing our chances of having obesity, but it can also increase our chances of getting acne, cancer, diabetes, and Alzheimer’s.

Sugar is everywhere, especially in processed foods, but according to the Mark Hyman Diet, sugar should make up less than 10% of our diet. Start really paying attention to how much sugar you are eating, you may be surprised to find just how much sugar you are consuming, then start working on cutting it out.

2. Add more fiber

Fiber is such an important part of our diets, yet the average person simply isn’t getting enough fiber in their diet.

According to Dr. Mark Hyman, in Eat Fat, Get Thin, when Americans were eating much more natural healthy foods, we used to get, on average, around 150 grams of fiber per day. Now, the average person is only getting around 8 grams per day.

Fiber can be found in a number of natural foods, especially vegetables and leafy greens. In fact, according to the Mark Hyman Diet, a great way to make sure that you are getting enough fiber in your diet is to make sure every plate you eat is made up of 75% vegetables.

3. Never eat anything that comes in a box or package

It seems like a simple suggestion, but it is one of the cornerstones of the Mark Hyman diet. It is also one of the most difficult changes for dieters to make.

If it comes in a box, simply don’t eat it.

Packaged items are filled with chemicals, salt, sugar, and other dangerous substances that you may not even realize that you are putting in your body.

4. Consider a detox

Want to reset your system and get rid of disease symptoms? Consider a detox.

While many people are understandably apprehensive about detoxes, they are one of the best things you can do for your health. And, they aren’t just about losing weight, they are all about flushing your system and removing all of the chemicals that are impacting your health.

In his book, 10 Day Detox, Dr. Mark Hyman suggests just ten days to reset the entire system and promises you will start feeling and seeing the changes. In fact, according to Hyman, his readers saw on average a 62% reduction in their disease symptoms.

5. Avoid soda at all costs

This  ties into avoiding soda, but it is such an important part of Dr. Mark Hyman’s diet suggestions, that it deserves a spot of its own. There are so many people who think that just switching to diet soda, or zero-calorie soda, or just having soda every once in a while is enough of a change.

This is not enough.

You need to avoid soda at all costs.

Dr. Mark Hyman literally refers to soda as liquid death because it really is that bad for you. Soda consumption is the number one cause of obesity in children. Drinking just one can of soda can increase the risk of diabetes by 65% for children and by 80% in women.

6. Get an oil change

One of the easiest ways to make some positive changes in your health is to start with your oil. We use so much oil each and every day, especially when cooking, but many people are using the wrong type of oil.

Remove the other cooking oils in your home and add coconut oil and extra virgin olive oil to your pantry. These are the oils that you need to cook with.

So many people have a fear of fat, because they think they will gain weight.

However, most people need to be eating more, healthy fats in order to not only get healthier but to maintain a healthier weight. This is the entire premise of Dr. Mark Hyman’s Eat Fat, Get Thin book. Don’t be afraid of fat, or afraid of oil, just make sure you are only consuming the good stuff, not the bad.

7. Take supplements

Not everyone subscribes to the idea that you should take daily supplements, but you should be taking the right supplements every single day.

By working with a functional medicine doctor like Dr. Mark Hyman, you can get more personalized insight on what supplements you need to be taking to address your specific health issues.

However, there are some supplements that everyone should be taking to stay their healthiest.

It is always best to try to get your nutrients from real, healthy foods instead of pills, but there are still three supplements everyone should be taking: a good multivitamin, a fish oil (for Omega 3) and vitamin D.

Other general supplements to consider for better overall health include: green tea, black pepper, resveratol, circumin, carnitine and lipoic acid.

Keep these 7 essential health tips in mind if you want to start naturally improving your health by eating the right things and avoiding the wrongthings in your diet.

For more information by Dr. Mark Hyman on the intense importance of food, check out his brilliant talk about Mindvalley’s A-Fest Greece:

Snack Ideas

 
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Proteins

Jerky

Deli Meat

Yogurt (prefered nut yogurt)

Tuna Salad

Hard boiled egg

Trail mix (mostly nuts, little fruit)

Roasted Chickpeas

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Fats

Cheese Stick

Avocado

Smoked Salmon

Celery with nut butter

Cottage Cheese

Dried coconut

Sardines

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Carbohydrates

Quinoa salad

Oats with nuts

Sweet potato toast

Veggies and hummus

Kale Chips

Whole grain PB&J

Bean salad

 
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Basic Meal Plan

Note: Balancing Protein and fat throughout the day keeps blood sugar stable which results in better energy and less cravings for carbohydrates and sugar

Breakfast choices: Choose one of the below

Protein Smoothie with 25 grams of protein powder (egg white, Collagen, or pea protein), 1/2 cup nut milk, 1/2 cup berries, water (if needed) and 6 ice cubes (optional) and handful of spinach or an avocado.

Nut Yogurt with berries and with nuts

Protein rich breakfast with eggs, and a breakfast meat; or eggs with a nut yogurt, can make an egg scramble with vegetables.

1/2 cup of fruit may be added to breakfast.

Always start the day with Protein rich breakfast and minimal carbohydrates

Snacks:

1/2 avocado or guacamole with vegetables.

1/2 cup chickpea or pumpkin hummus with vegetables

2 ounces of deli meat with vegetables or avocado

1/4 cup trail mix (coconut flakes, sunflower seeds, pumpkin seeds, and a nut of choice)

2 ounces of egg, tuna, salmon, crab, shrimp, turkey or chicken salad

Sardines or lox

Apple or Pear slices with nut butter

2-3 stalks of celery with Tablespoon of of nut butter or Kite Hill Nut cheese

Hard boiled egg

1/2 cup olives

2 ounces of Jerky (True Jerky is a great brand)

1 cup coconut, cashew or almond yogurt

1/2 cup smoothie

Sushi

Lunch:

25 grams of Protein*

2-3 servings of vegetables

Snack from above list

Dinner:

25 grams of protein*

2-3 servings of vegetables

If a carbohydrate is desired, have a condiment size (1/2 cup rice or a small potato)

Nighttime snack:

1/4 cup nuts

Tablespoon nut butter

Cup of nut yogurt

* Protein Portions; 20-25 grams per meal: 4-5 ounces of beef, lamb, pork, venison, bison OR 5-6 ounces of Poultry (chicken or turkey) OR 6-7 ounces of fish

Very important to eat a meal or snack every 3-1/2 to 4 hours

 
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Willie Victor

As a Certified Nutrition Consultant, Willie works with clients locally, nationally, and globally who have GI issues, infertility, diabetes, elevated cholesterol, learning disabilities, allergies, asthma, weight issues and various autoimmune diseases. Willie is extremely knowledgeable in all aspects of nutrition and has offered a free 45 minute consultation for any members of the departments who seek advice. 

Business: Essentials for Health
Address: 21 Tamal Vista Blvd, Suite #175
Corte Madera, CA 94925
Phone: (415) 388-8101
Fax: (415) 388-8209
Email: willievictor @ essentialsforhealth.info